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Sugar Who Needs It

June 24, 2010 By The Recipe Mom Leave a Comment
whitesugar

Real fast think of your favorite childhood holiday. Ok now real fast think of the one thing your favorite childhood holiday has in common with most other holidays. Is candy your answer? It should be. That’s what almost all holiday’s have in common. Yep that tasty sugar filled candy. It can be chocolate, caramel, marshmallow or any of those wonderful sugary treats every child and admit it every adult loves about their favorite holiday.

The reason we are looking at a single holiday event is because, due to the excess of candy ingested, it is easier to see the effects that take place. Most candy is made up of two dangerous ingredients – hydrogenated fat (trans-fatty acids) and sugar. We saw the removal of trans fats from almost all restaurants because they were finding a direct link to heart disease, type 2 diabetes and even Alzheimer’s disease. Studies have shown that trans fats don’t allow for any safe level of intake.

Ok but what about that sugar? The common denominator with almost every jaw-breaking, teeth-rotting, incredibly tasty piece of candy out there that has it’s spell on us, urging us to satisfy that one last sweet tooth addiction. Leaving the kids out of it, consider this fun fact; the typical adult consumes 15 to 20 teaspoons a day – we definitely have a lot to learn.

Sugar Plain and Simple

Sugar comes in many forms including white sugar (sucrose, aka table sugar), brown sugar, cane sugar, sugar in the raw, high fructose corn syrup, maple syrup, candies, pop, jams, ketchup, baked goods, juice, several packaged foods and many low-fat products for added taste. Refined flour, chips, pretzels, muffins, white rice and pasta also end up as sugar in our body. Although sugars are safest in their natural, unprocessed forms such as maple syrup, honey or sugar in the raw – all forms of sugar possess similar health risks.

The Highs and Lows of Sugar

When we consume foods high in sugar, the glucose enters the bloodstream, quickly causing blood sugar to rise. Insulin is then secreted by the pancreas, which causes the sugars to enter the cells. This sugar is either used as immediate energy or stored as fat to be used by the body later. Once the sugar is used up for energy, the levels in the blood quickly fall back to normal or even below normal.

During the holidays this ebb and flow is quite evident in children. They get all wound up, running around like crazy, then crash out on the floor amidst their toys, where they are found lying asleep in a ball and chaos all around. This drop then triggers another craving for sugar to restore the balance that once was, causing the process to start all over again.

Sugar and Immunity

In the early 1970s, studies were done – and again in 1997 – that showed a suppression of white blood cells after sugar was consumed. White blood cells act as the body’s first line of defense against a virus or bacterial infection. This leaves our immune system weakened and compromised, and to top it all off, this process increases exponentially with the regular consumption of sugar. Many doctors have noted that adults who snack on sweets at their desk are usually the ones admitted with the flu, shingles and other illnesses.

Sugar and Our Aging Process

Glycation is a process where sugar molecules abnormally attach themselves to cells in the body. This imbalance of sugar causes the cells to begin to shrink, dehydrate and wrinkle. When this occurs, tissue elasticity reduces and causes sagging of the skin, stiffening of the arteries and organ function goes out the window. Sugar also has an effect on the brain, eyes and nervous system, and don’t forget about what it does to your teeth.

Reducing your sugar intake is a great step to take if you want to avoid the highs and lows, keep your immunity up and prevent aging. Of course, cutting out sugar all together is the best way, but start by taking it one step at a time and eventually you will get there. Make sure you consult your physician before making any drastic changes to your diet and keep an eye on your insulin levels at all times. The next time you go to grab for that delightful piece of chocolate-covered caramel, think about the kids you see during the holiday season – then opt for a more nutritious snack.

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Boiled or Steamed What is the Difference?

May 20, 2010 By The Recipe Mom Leave a Comment
steaming

One healthy way to cook is using water. Water is used to boil and steam many types of foods. From pasta, rice, vegetables to meat this type of cooking leaves those foods in their healthiest cooked forms. No oil or fats are incorporated into the water when cooking in this fashion. What’s the difference between boiling and steaming? Let’s check it out to see.

Boiling Is Effective

Boiling is a unique and effective way of cooking. It is similar to steaming but slightly different. Boiling requires the food to actually sit in the water. You can boil vegetables, meats and seafood. With boiling the taste, look and even a little of the health values are also different from steaming.

Boiling or cooking food directly in the water gives the nutrients a chance to move from the food to the water. It also doesn’t spice up the food nor does it give it that appetizing color. Boiled foods don’t have a lot of flavor because the enhanced flavors are lost in the water. This is known as blanching foods. Also with no added oil or fat you get the fresh flavor of the food instead of the taste of additives. Adding seasoning to your boiled food will help to enhance the flavor.

There are many positives to boiling:

•    It doesn’t require any added fats leaving it a healthier choice

•    It’s easy; it doesn’t require hovering over the stove for hours

•    It takes those tough pieces of meat and makes them tender

•    It is perfect for large scale cooking

Steam is Unique

To steam foods is to boil water causing it to evaporate into a fine mist. The steam and not the water is what cook the food. Something important to remember when steaming is that you are not putting the food directly in water. The food is suspended over the top the water letting the steam rise up to cook the food. For those who are watching there calories and fats, steaming is a very effective way to cook food and make it healthy. .

Steaming basically eliminates the opportunity to over cook the food. Steaming foods is a slow method of cooking so if the food is left longer than need be, the steam will not have cooking power to over cook the food. Steaming uses a lot more energy than any other cooking method. If steam is cooking the food it must stay at a constant stable temperature to cook through.

Most cooks only use the steam method of cooking for vegetables but some meats can be steamed. Beef, pork and even chicken can be steamed. It gives it a very different taste that some may not like. Seafood is a very common food to be steamed. Fish does very well and even shrimp taste wonderful.

As you can see there are few differences when it comes to boiling or steaming those foods. Yet both are an effective unique way of cooking. Grab a steamer or fill a pot with water and see for yourself just how great they both can be.

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Cheesy Broccoli, Cauliflower and Corn Soup

April 25, 2010 By The Recipe Mom Leave a Comment
creamysoup

What You Need:

2 (10 oz.) pkgs. frozen cut broccoli, thawed and drained
2 (10 oz.) pkgs. frozen cauliflower, thawed and drained
1 (10 oz.) pkg. frozen corn, thawed and drained
3 (14 oz.) cans vegetable broth
2 tsp dried dill
16 oz. American cheese, cubed

How to Make It:

Combine the broccoli, cauliflower and corn in the slow cooker.
Pour the broth over the vegetables and sprinkle in the dill.
Cover the slow cooker and cook the soup on low for 7 hours.
Adjust the heat to high and stir in the cheese.
Recover and cook for 30 minutes, stirring occasionally, or until the cheese melts.

Makes 6 servings

It’s so easy to throw this great soup together and even easier to walk away and let it simmer. If you’re in a pinch for time cook this soup on high for 3 hours. Leftovers make a great rice casserole. Mix the leftovers with rice and throw in some sweet red peppers. Top with you favorite shredded cheese and cover the top with breadcrumbs. Bake it for 30 minutes in a 350 degree oven and you have a great meal the family is sure to love from leftovers.

Preparation Time: approximately 15 minutes
Cooking Time: approximately 7 hours 30 minutes
Total Time: approximately 7 hours 45 minutes

Nutritional Information: (approximate values per serving)
Calories 295; Fat 20g; Saturated Fat 12g; Carbohydrates 15g; Fiber 4g; Protein 17g; Cholesterol 58 mg; Sodium 1,609 mg

Filed Under: Dinner Ideas, Kid Friendly, Lunch Ideas, Recipe Cards, Recipes, Soups and Salads Tagged With: , , , , , , , , , , ,

Chicken Dijon with Apples

April 8, 2010 By The Recipe Mom Leave a Comment
apples

applesWhat You Need:

4 boneless, skinless chicken breasts
1/2 t salt
1/2 t pepper
2 T of butter, divided
1 tart apple, cut into wedges
1/3 C of whipping cream
2 T of Dijon style mustard

How to Make It:

Butterfly cut the chicken breasts from the long side and not all the way through.
Open each butterfly breast and season with the salt and pepper.
Melt 1 T of the butter in a skillet over medium high heat.
Add the chicken and cook for 4 minutes or until brown.
Turn the chicken over and continue to cook 3 minutes or until cooked through.
Keep the chicken warm on a platter.
Melt the remaining butter in the same skillet.
Add the apples and stirring often, cook for 3 minutes or until tender.
Stirring constantly add the whipping cream and mustard and cook 3 minutes or until hot.
Serve the sauce over the chicken.

Makes 4 servings

This scrumptious chicken takes little time to cook and the kids will love it. Serve with rice or mashed potatoes and your favorite vegetable. Tart apples, like Granny Smith, are best in this recipe.

Preparation Time: approximately 20 minutes
Cooking Time: approximately 10 minutes
Total Time: approximately 30 minutes

Nutritional Information: (approximate values per serving)
Calories 342; Fat 16g; Saturated Fat 9g; Carbohydrates 6g; Fiber 1g;
Protein 40g; Cholesterol 142 mg; Sodium 407 mg

Filed Under: Chicken, Dinner Ideas, Kid Friendly, Recipe Cards, Recipes Tagged With: , , , , , , ,

Chicken Mushroom Spinach Quesidillas

March 25, 2010 By The Recipe Mom Leave a Comment

What You Need:

4 (10 in) flour tortillas
2 C chicken, cooked and chopped
1 (6 oz.) jar mushrooms, drained and sliced
2 C of fresh spinach, washed, squeezed dried and chopped
2 C Monterey Jack cheese, shredded

How to Make It:

Lay the tortillas flat.
Spread one half of each tortilla with the chicken.
Layer the mushrooms over the chicken.
Top with the spinach.
Add the cheese evenly over the top.
Place a skillet or griddle over medium heat.
Fold the tortilla’s over to encase the filling.
Place the quesadillas into the warm skillet and toast for 5 minutes.
Turn and toast 5 minutes longer or until the cheese has melted.

Makes 4 servings

Quesadillas are fast becoming a favorite at our dinner tables. These are no exception. Chop the spinach small enough and the kids won’t even know it’s there. Serve these with a Spanish rice and a bowl of fresh fruit.

Preparation Time: approximately 10 minutes
Cooking Time: approximately 10 minutes
Total Time: approximately 20 minutes

Nutritional Information: (approximate values per serving)
Calories 447; Fat 25g; Saturated Fat 13g; Carbohydrates 18g; Fiber 2g;
Protein 37g; Cholesterol 113 mg; Sodium 676 mg

Filed Under: Chicken, Dinner Ideas, Kid Friendly, Lunch Ideas, Recipe Cards, Recipes, Sandwiches Tagged With: , , , , , , ,

Cabbage with Minted Pork

February 2, 2010 By The Recipe Mom Leave a Comment
porkcabbage

porkcabbageWhat You Need:

2 C of jasmine rice
2 C of vegetable broth
1 T of grated lime zest
1 T of grated lemon zest
1/2 C lime juice
2 T of lemon juice
2 T of soy sauce
2 T of rice vinegar
3 t of light brown sugar
2 t of jalapeno pepper, minced
4 scallions, chopped
1 bell pepper, cored, seeded and diced
1 C of fresh mint, chopped
1 1/2 lb. ground pork
1/2 head of cabbage, chopped
1 C of snow peas

How to Make It:

Spray the bottom and sides of a cast iron Dutch oven well with cooking spray.
Preset the oven temperature to 450 degrees.
Place the rice into the pan.
Pour the broth over the rice and smooth the rice into an even layer.
Place both types of zest into a mixing bowl.
Add both the lime and lemon juice, the soy sauce, vinegar and the brown sugar to the bowl.
Stir until all the ingredients are mixed together well.
Stir in the jalapeno peppers, scallions, bell peppers and the mint.
Break up the ground pork into the bowl and stir until completely blended in.
Drop the mixture by spoonfuls into the pot.
Stuff the cabbage into the pan and spread the snow peas over the cabbage.
Cover and bake 45 minutes or until the cabbage is tender.

Makes 4 servings

This dish is a little spicy with the infusion of the jalapeno peppers. If you like a little less spice, use a milder pepper such as Serrano or Anaheim instead.

Preparation Time: approximately 20 minutes
Baking Time: approximately 45 minutes
Total Time: approximately 1 hour 05 minutes

Nutritional Information: (approximate values per serving)
Calories 652; Fat 21g; Carbohydrates 81g; Cholesterol 99 mg; Sodium 123 mg; Protein 35g; Fiber 4g

Filed Under: Dinner Ideas, Dutch Oven, One Dish Meals, Recipe Cards, Recipes Tagged With: , , , , , , , , , , , , , , , , ,

Food That Can Warm Up or Cool Down the Body

January 12, 2010 By The Recipe Mom Leave a Comment
chilipeppers

chilipeppersFor many people food is a part of their comfort zone. When it’s a frigid winter we look for way to find comfort from the cold. Food, in moderation, can be that comfort. There are many foods that just yell out warmth while there are certain foods that can make that cold to the bone feeling more prominent.

Finding the right foods to warm the body is a simple task. Some may surprise you while others seem to be a given. For instance chili peppers just yell out warm but did you know that black pepper is also a warming food? Add a sprinkle to your foods and feel the warmth from your head to your toes.

Other spices can also add a little warmth to the body. Ginger, cloves and cinnamon are considered warming spices. Ginger can be added to soups and stews to give them a distinct flavor and warmth. Sprinkle a little ginger over vegetables to incorporate this spice into your daily diet.

Cloves not only help to warm the body but are a great way to freshen your breath. Cloves contain antiseptic properties that help freshen the mouth along with giving the body warmth. Cloves can be an added health addition to any meal.

Cinnamon is also a warming spice. Add a little ground cinnamon to your baked foods to give them a distinctive taste. Ground cinnamon can also be sprinkled over yams or sweet potatoes. Have a cup of warm tea? Add a cinnamon stick to your cup. This will help to add extra warmth when your body is chilled to the bone.

Nuts and seeds can also have a warming effect. These are simple to add to your daily diet. A handful of peanuts or 10 almonds make a great snack and can help to warm those cold body parts. These can give the body deep warmth that lasts.

Sesame seeds, pumpkin seeds and fennel are just a few types of seeds that can be incorporated into your foods to help warm the body. Pumpkin seeds like nuts make a great snack when roasted. Sesame seeds and fennel can be added to vegetables or meats. Not only do these types of seeds help to warm the body but they are great for the digestive system too.

Fruits and vegetables can also give the body warmth. We all know that fruits and vegetables are healthy and adding them to meals is easy to do. They also make great snacks. Try carrot and celery sticks as a snack or grab an apple to munch on. It’s just what the doctor ordered. These treasures help to boost the immune system and help with blood flow keeping us healthy and warm all winter long.

Garlic and onion also help to keep the body warm and are easy to include in any diet. Garlic also helps in opening up those stuffed up airways. Both garlic and onions are helpful in lowering cholesterol. Just add them to soups, meats or vegetables and feel the warmth.

Honey can be effective in warming the body. This natural sweetener can be added to many foods that call for sugar. Try a little honey on a warm piece of toast or a bagel. Honey is also great for one’s complexion.

There are certain foods that should be avoided in winter. These types of foods can heighten metabolism causing our bodies to retain that blustery cold. Try not to overeat in the winter. This also jump start your metabolism. This burns off the extra calories a body needs to stay warm and cozy. Jump starting your metabolism can also extinguish those digestive fires that are needed to keep us warm from the inside out.

The list of foods to avoid is not overwhelming. They include processed chips, cold drinks, cucumbers, white breads, too much butter, alcohol and rice, especially at night. Avoiding these foods might be a little hard but try to limit them as much as possible in your daily diet.

These are just a few foods that can warm the body or add to that frigid feeling. When you curl up in front of the TV with a warm blanket to fight off the winter chill, try snacking on a few of the foods listed above to help keep you warm. It might surprise you at how well it works.

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Christmas Cooking Grocery List

November 19, 2009 By The Recipe Mom Leave a Comment
grocery-list

grocery-listCooking at Christmas is stressful enough without the hassle of forgetting something from the store. Every cook has been through it at least once and it makes for extra stress and bedlam. This grocery list will help with making sure you don’t have to experience that again.

Each holiday, most of us prepare the same things. There are favorite family dishes that we prepare year after year. That goes for desserts as well. Yet with the stress during the holiday it’s easy to forget. Be sure that the kitchen cupboards are stocked with the items you use the most.

The short list for your pantry or cupboard should include:

• Flour
• Baking soda
• Baking powder
• Dry yeast
• White, brown and powdered sugar
• Chocolate squares, chips and cocoa powder
• An assortment of chopped nuts
• Spices such as cinnamon, nutmeg, salt and pepper
• Honey
• Cooking oil and shortening
• Vinegar
• Beef, chicken or vegetable broth
• Dried fruits
• Assorted vegetables such as onions, garlic and potatoes
• Rice
• Dried pasta

You may find you need other items on this list depending on your tastes, likes and dislikes.

Stock the fridge with the following items:

• Milk
• Butter and/or margarine
• Sour cream
• Eggs
• Lemon juice
• Half and half

This list is also short and can be expanded upon according to your own personal needs.

There are also essentials that need to be stored in the freezer:

• Fruits
• Vegetables
• Pie crusts
• Juice concentrates
• Whipped topping
• Ice cubes

There are many staples necessary when it comes to Christmas cooking. Make your list and check it twice to be sure you don’t have to make that dreaded run to the store at the last minute.

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Chicken Rice and Carrot Soup

November 5, 2009 By The Recipe Mom Leave a Comment
soup_stock

soup_stockWhat You Need:

1 lb. chicken thighs, boneless and skinless
2 C of chicken broth
1/2 C of wild rice
3 garlic cloves, minced
2 C carrots, shredded
2 T of dry vegetable broth mix
4 shitake mushrooms, chopped
4 C of water

How to Make It:

Layer the chicken into the bottom of the pressure cooker.
Pour the broth over the top of the chicken.
Add the rice, garlic and the carrots.
Sprinkle in the vegetable broth mix.
Add the mushrooms then pour the water of the top.
Cook on high pressure for 20 minutes then allow the pressure to drop on its own.

When you’re under the weather nothing tastes as good as a cup of hot chicken soup. The soup is easy to fix and takes very little time to cook.

Makes 4 servings

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Juicy Chicken From a Pressure Cooker

November 5, 2009 By The Recipe Mom Leave a Comment
roasted-chix

roasted-chixWhen cooking chicken in a pressure cooker you will find that those recipes turn out more tender and juicy not to mention it takes less time. These chicken recipes will not only taste great but they will be a joy to cook.

Down Home Chicken Casserole

Makes 4 servings

Ingredients:
• 3 medium potatoes
• 3 to 3-1/2 lbs. boneless skinless chicken breasts
• Salt to taste
• 2 slices of bacon, cut into 1” pieces
• 1/4 lb. fresh mushrooms
• 12 very small pearl onions, peeled
• 1 tsp. flour
• 1/4 cup chicken stock

Preparation:

Peel the potatoes. Create small balls using a melon scoop. Sprinkle the chicken with salt. Place bacon in pressure cooker and sauté until it has rendered its fat. Remove the bacon and set aside, leaving the fat in the pressure cooker. Add the potatoes to the fat and quickly sauté until lightly brown. Remove the potatoes and set aside. Add chicken pieces and brown on all sides, remove. Add onions and mushrooms and sauté for one minute. Sprinkle in the flour, then add the stock and return the chicken, bacon and potatoes to the pressure cooker. Lock the lid in place, bring to pressure. Then lower heat and cook for 8 minutes at 15 psi. Allow pressure to drop by quick release or auto release and remove the lid.

Chicken and Vegetables with Rice

Makes 6 servings

Ingredients:

• 3 lb. boneless, skinless chicken breast or thighs
• 3 tbsp. olive oil
• 1 chorizo sausage thinly sliced
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 red bell pepper, cored, seeded and diced
• 1 large ripe tomato peeled
• 1 cup uncooked long grain white rice
• 1/2 cup frozen peas
• 3 cups chicken stock or broth
• 1 tsp. salt

Preparation:

Salt and pepper the chicken and heat olive oil in pressure cooker. Add onion, garlic, red bell pepper and tomato and cook until the onion is soft. Add rice and cook for 1 minute. Add peas, stock, salt chicken and chorizo with any accumulated juices. Stir well. Lock the lid, bring to pressure, then lower heat and cook for 7 minutes at 15 psi. Allow pressure to drop by quick release or auto release, then remove lid.

Curry Chicken

Ingredients:

• 1 cup brown rice
• 1 tbsp. canola oil
• 1 lb. boneless, skinless chicken breasts cut into 3/4” pieces
• 4 large onions cut into wedges
• 1-1/4 cups water
• 4 garlic cloves, minced
• 1 tsp. sesame oil
• 1 tbsp. low sodium soy sauce
• 1 tsp. chili powder
• 1 tsp. curry powder
• 1/4 tsp. turmeric
• 1 tsp. ground ginger
• 2 tbsp. fresh parsley, chopped

Preparation:

Cook rice using pot in pot method and set aside in a warm place. Heat the oil in the pressure cooker and sauté the chicken and onions over medium-high heat until the chicken starts to lightly brown. Add water, garlic, oil, and soy sauce. Sprinkle in the chili powder, curry, turmeric and ground ginger and stir till well blended.

Lock the lid in place and bring to pressure. Lower heat and cook for 4 minutes at 15 psi. Allow pressure to drop by the natural release method for 4 minutes. Release the remaining pressure using the quick release method or automatic release method and remove lid. Stir in parsley and serve over the warm rice.

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