Strawberry Yogurt and Amond Milk Creamy Smoothie

Strawberry Yogurt and Almond Milk Smoothie

I always make a large pitcher full, because the teens come running when they hear the Vita-Mix.

1-1/2 cups of Strawberries, washed with stems removed
1-1/2 cups of Almond Milk
1 Frozen Banana
Fill the container to the top with Ice

Zap on High for 30 seconds, stir and Zap again for 1 minute or until the it's the right consistency. Since it's very thick, you'll need to work with the Vita-Mix.

Serve in a cup with a spoon in place of ice Cream

Roasted Red Skin Potato with Greek Yogurt and Chives

Roasted Red Skin Potato with Greek Yogurt and Chives

Whenever I buy a 5 or 10 pound bag of potatoes, I try to cook them right away. Here in Florida they sprout quickly!! They are also easier to incorporate in other recipes if pre-cooked.

This week Tom bought 10 pounds of Red Skin Potatoes on sale. We're a family of four, so I'm not sure what he was thinking.

Here's my quick and easy way to roast the potatoes. On the evening that I make them, we will have them with dinner. The next day or two everyone snacks on Baked Potatoes. I usually take the rest and turn part of them into Potato Salad (Hard Boiled Eggs, Celery, Fresh Dill, Black Pepper and Greek Yogurt), Smashed Potatoes (Greek Yogurt & Milk) or a sliced Potato Casserole (lots of Herbs, Peppers, Onions and Olive Oil). We also enjoy Omelet dinners, so Home Fries are a lot faster when the Potatoes are pre-cooked.

10 pounds of Red Skin Potatoes
1 tbsp. of Olive Oil per roasting Pan
1 tbsp. of Kosher Salt per roasting pan
2 ounces of Water per roasting pan to start

Wash the Potatoes and remove any eyes. Put the Olive Oil, Salt and Water in a Roasting Pan. Add the moist Potatoes to the pan so that they do not touch each other. Roll them around in the liquid in the pan. Put them in a 350 degree oven. Check the Potatoes every 20 minutes. Rotate them and add an ounce or two of water if the liquid is dried out. Keep them moist. Continue this every 20 minutes until the Potatoes are soft to the touch. About 1-1/2 to 2 hours depending on the size of the Potatoes. Let them cool on the counter before refrigerating.

Roasted Potato with Greek Yogurt and Fresh Chives
Slice and slightly mash one roasted Potato. Add a scoop of Greek Yogurt in place of Sour Cream or Butter. Sprinkle with Cracked Black Pepper and Fresh Chives. Mash together with a fork.

Broccoli Soup

Broccoli Soup is the vitamin soup of champions!!
Yesterday our son asked me to make Broccoli and Cheese Soup as a snack.

Here's the quick and easy recipe I came up with using the Vita-Mix and ingredients I had on hand!!

When I don't have time to make my own Chicken Broth, I only use low-fat, No MSG, low sodium stock.

I used Greek Yogurt instead of cheese to make it creamy!! Let's keep that as "mommy secret!"

Broccoli Soup
1 14 ounce bag of Frozen Broccoli
1 can of Low Sodium, No MSG Chicken Broth
2 cans of Water
3/4 cup of Greek Yogurt
8 Baby Carrots
1 tbsp. of Minced Garlic
Zap for 6 minutes on High in the Vita Mix.

Serve with chopped fresh Chives and Fresh Cracked Pepper.

This soup tastes good hot or cold.

Yesterday, I saw my son drinking it out of a glass with a straw!!!

Ginger Chicken, Oranges, Grapes, Dates and Almond Salad

My family loves eating Chicken Salad the day after I make a Roaster. I created this recipe to cut out the fat from Mayonnaise. It's colorful and tasty! I hope that you enjoy it as much as we do.

I found this tiny George Briard plate for 69 cents. He was a Ukrainian artist known for his high-end printed glassware in the 50's, 60's and 70's, that was sold in Neiman Marcus and other fine stores. This tiny plate would have been one of six dishes that matched a 9" serving plate. I saw this tiny plate on Ebay for $22!! WOW!

Chicken, Oranges, Grapes, Dates and Almond Salad
1 Roasted Chicken Breast chopped
1/2 cup of chopped Seedless Red Grapes
1/3 cup of chopped Dates
1/3 cup of Slivered Almonds
1 small can of Mandarin Oranges with the juice
1 tsp. of Minced Ginger
Drain the liquid from the can of Mandarin Oranges into a glass.
Add the Minced Ginger to the Liquid and mix well.
Mix the Chicken, Grapes, Dates, Almonds and drained Mandarin Oranges in a large bowl.
Slowly add 1/2 of the liquid to moisten the salad. Toss.
Only add more liquid if needed for your taste.

Frozen Chai Latte

This is a fast, cheap and easy drink. I served my husband, daughter and myself for less than a dollar!! When is the last time you had a 33 cent Chai Latte?

Frozen Chai Latte
1 Chai Tea Bag brewed in 3 cups of Water
1-1/2 cups of Almond Milk (unsweetened)
Dash of Ground Cinnamon
Cap of Vanilla Extract
Put all of the ingredients in the Vita-Mix
Fill to the top with Ice
Zap for a minute on High or until the ice is Frothy.
Pour into glasses and enjoy!!
Add a dash of Ground Cinnamon to the top of the froth in each glass.

Protein Powder Tip: Add a scoop or two of Vanilla, Chocolate or Plain Protein Powder to this recipe for extra energy.

Broccoli, Berry and Nut Slaw

Everything I read says to eat Broccoli daily for good health!! I am working on few new recipes. I just can't eat it plain everyday!! The good news is that since starting to cook healthier, my son enjoys snacking on it almost as much as chips!!

Here's my sugar free and mayonnaise free version of a favorite Broccoli Slaw recipe.

Broccoli, Berry and Nut Slaw
1 12 ounce bag of Pre-Shredded Broccoli Slaw
1/3 cup of Apple Cider Vinegar
2/3 cup of Water
1/2 cup of Mixed Dried Berries, Blueberries, Strawberries, Cranberries and Cherries'
1/2 cup of mixed Slivered Almonds and Chopped Walnuts

Mix the Apple Cider Vinegar and Water in a Glass
Mix the Broccoli Slaw, Berries and Nuts in a Bowl
Pour in the Apple Cider and Water a little at as time until you have a consistency that you like. I used about 1/2 a cup.

Blend well and let sit for several hours or overnight in the refrigerator for the flavors to blend. Stir a few times while it's chilling.

Health Benefits Of Broccoli

Broccoli provides a high amount of vitamin C, which aids iron absorption in the body, prevents the development of cataracts and also eases the symptoms of the common cold.

The folic acid in broccoli helps women sustain normal tissue growth.

The potassium in broccoli aids those battling high blood pressure, while a large amount of calcium helps combat osteoporosis.

Broccoli is also fiber-rich, which enhances the gastrointestinal (GI) tract and aims to reduce blood cholesterol levels.

Indole-3-carbinol (I3C)promotes "good" hormones, while working against destructive ones and is believed to prevent hormone-related cancers, such as breast- and prostate cancer.

The sulforaphane in broccoli also helps to increase the level of enzymes that block cancer, while the beta-carotene in broccoli transforms into vitamin A within the body, providing an effective antioxidant that destroys free radicals (responsible for weakening the defense of cells).

Additionally, the health benefits of broccoli have been linked to preventing and controlling the following medical concerns: Alzheimer's disease, diabetes, calcium deficiencies, stomach and colon cancer, malignant tumors, lung cancer, heart disease, arthritis, and even the aging process.

Black Rice with Coconut Milk, Oranges and Almonds

I found this beautiful purple rice called "Black Rice" at the farmers market. I had no clue what to do with it!!

I found out that it is used as a dessert rice.

After a bit of research, I came up with this delicious recipe. It's wonderful served either warm or cold.

Black Rice with Coconut Milk, Oranges and Almonds
Soak the Black Rice in water overnight. Drain and rinse before cooking. Be very careful because the liquid stains everything it touches!!

Black Rice does not cook well in the Rice Cooker, so I made it the old fashioned way on the stove.

I put 1 tbsp. of Sesame Oil in hot frying pan. I added 1 pound (dry weight) of the still moist Black Rice to the pan and sauteed it for a few minutes.

In a large pot, I added water equal to the same volume of rice plus 1 can of Coconut Milk. I brought it to a boil before adding the Black Rice.

I stirred in the Black Rice and turned the temperature to Low.

Stir several times to keep the rice from sticking.

The Black Rice simmered and steamed in the pot for about 30 minutes before the rice absorbed all of the liquid. The Black Rice is a bit sticky by nature.

Add
1/2 cup of Slivered Almonds
1 small can of Mandarin Oranges, drained
1/3 cup of Chopped Dates
Dash of Ground Cinnamon

Stir it all together. Serve warm or cold.

Roasted Lemon and Fresh Herb Chicken

I've always roasted chickens with a buttery bread stuffing, but now that I am trying to cook healthier, I needed a new recipe.

Today I created an Olive Oil and Lemon Juice based herb paste to massage into both the inside cavity and all around the outside of the 2 roasters.

When I turn on the oven to roast something, I like to fill it up. This recipe is for two chickens so that we have plenty of leftovers for the next day.

The kids enjoyed it, but they sure complained about no stuffing!!!

Roasted Lemon and Fresh Herb Chicken
2 Large Roasting Chickens
the juice of 1 Lemon
The yellow peel of 1 Lemon
(discard the white as much as possible)
20 Fresh Chive Leaves
A hand full of Fresh Parsley
1 tbsp. of Rosemary
1 Tsp. of Cracked Black Pepper
1/3 cup of Olive Oil
1/2 tsp of Kosher Salt
2 whole Cloves of Garlic, peeled
Wash the chickens both inside and out with a handful of Kosher Salt. Cut off any excess fat. Set aside and let drain in a bowl.

Put all of the other ingredients into the Vita-Mix or Food Processor. Blend into a paste.

Move each Chicken into it's own roasting pan with high sides.

Split herb paste into 2 portions. Massage the paste into the inside and all around the outside of each chicken.
Cover each pan with foil to keep moisture in the chicken. Bake at 350 degrees.

Check the Chickens every 30 minutes or so and baste with the juices. For the two 5 pound chickens I had, it took about 2 hours until the meat was "falling of the bones." You can see in the photo where the wing and leg fell off!!!

Remove foil and broil a few minutes to brown the skin. Watch the chickens very carefully to prevent burning.

My chickens were very moist with a light mild flavor. The kids complained that the skin wasn't crispy enough!! That was fine with me, because I throw away all of the skin.

While the chickens are still warm, I remove and discard all of the fat, skin and bones. Today I served the four hind quarters for dinner. I saved the breasts for the following night. I put all of the small parts of chicken together to make Chicken Salad. I had about $13.00 of ingredients in this recipe which yeilded 3 meals for 4 people!! I like saving money as much as I like saving fat calories!!

The Breakfast of Champions: High Fiber Oatmeal with Fruit, Flax Seeds, Nuts and Almond Milk

Starting today, April 16th, we are doing the "Dr. Oz 28 Days to Reduce the Risk of Heart Attack Challenge."

Dr. Oz's first step is to add 2 tablespoons of Flax Seeds or Flax Seed Oil to your daily diet.

Here's my quick and easy high-fiber oatmeal recipe with 2 tablespoons of flax seeds. With all of the fruit and almond milk, there's no reason to add sugar.

I often change up the fruits and nuts based on what's handy that day in my kitchen.

This breakfast is so hearty, that I often don't finish the whole bowl. I'll snack on the rest a little later in the morning.

I hope that you enjoy it as much as we do!!

The Breakfast of Champions: High Fiber Oatmeal with Fruit, Flax Seeds, Nuts and Almond Milk

1/2 to 2/3 cups of Quick Oats
1/2 of an Apple, cored and chopped
2 tbsps. of Flax Seeds
2 tbsps. of Dark Raisins
2 tbsps. of Chopped Walnuts
1/2 to 2/3 cups of Almond Milk
Dash of Ground Cinnamon
(I cook with the Almond Milk in place of the water)
Mix all of these ingredients together in a bowl.
Microwave on High for 1:30 minutes or per package directions.

Stir it up and let cool for a minute or so.
Serve with 1/2 cup of cold Almond Milk.

Recipe Tip: Substitute dried cranberries, blueberries or chopped dates for the raisins.

Recipe Tip: Substitute chopped pears, peaches, bananas or strawberries for the apple.

Recipe Tip: Substitute almonds or pecans for the walnuts.

Why eat Oatmeal?

A number of health benefits are attributed to regularly eating oatmeal. These include:
• Lower blood cholesterol
• Reduced risk of heart disease
• Healthier metabolism
• Stabilized blood glucose levels
• Healthy weight control
• Normalized blood pressure

Oatmeal has a lot of soluble fiber content, which helps to lower cholesterol and aids weight loss. The Food and Drug Administration analysis of oatmeal, in 1997, declared that regular consumption of oatmeal not only reduced the risk of heart disease, but also contributed to a low-fat diet. The content of beta-glucan is capitalized on by athletes and those in support of weight training.

Oatmeal is high in complex carbohydrates and fiber and these nutrients not only slow down the digestion process, but also keep diabetes at bay. Research reveals that an oatmeal breakfast actually reduces the risk of developing Type 2 diabetes, by controlling the blood glucose levels.

Oatmeal offers the body a regular dose of Vitamin B. It is also credited with being able to remove bad cholesterol and maintain the level of good cholesterol in the body. It is also rich in minerals and antioxidants.

Research reveals that oatmeal is a good source of protein and iron. It is being currently analyzed to check its role in reducing the risk of cancer.

The vitamin B content in oatmeal is being highlighted to address the onslaught of serious health problems, such as memory impairment, cognition deficits, pernicious anemia and adrenal system disorders.

Its fiber content is currently being analyzed for the role of oatmeal in reducing the onset of atherosclerosis, gallstones, diverticulosis, varicose veins, diarrhea, constipation, irritable bowel syndrome, and colon cancer.

Old Fashion Greek Cabbage Salad: Cole Slaw

I don't often chop my own cabbage for a salad. I usually take the fast approach and buy it pre-chopped in a bag at the store. Chopping the cabbage by hand brought back memories of my Babcia. Dad's mom from Poland. I remember her mixing her salad in a huge bowl. Today I mixed mine in one of Mom's old pots since I didn't have a bowl large enough for all of the cabbage.

I remember both of them grating the carrots. That's where I drew the line. I let the Vita-Mix do the carrot grinding. Along with a very finely grated carrot, it created a bit of carrot juice which added to the moisture of the salad.

I hope that you enjoy this salad as much as the people at the picnic I brought it to!!!

Old Fashion Greek Cabbage Salad: Cole Slaw

1 large head of Cabbage, coarsely chopped
20 Baby Carrots, ground in the Vita-Mix
(faster than grating)
1/2 cup of Fresh Parsley, chopped
1/2 Green Bell Pepper, diced
1/3 to 1/2 cup of Greek Salad Dressing

Toss together by hand.
Chill overnight or for several hours for the flavors to blend.

Healthy Lifestyle Tip: When taking a salad to a pot-luck or picnic, use a bottled oil based dressing rather than mayonnaise or a dressing requiring refrigeration.

Homemade Greek Salad Dressing or Marinade

1/4 cup of Olive Oil
Juice of 1 Lemon
1/2 tsp. Oregano
1/4 tsp. Fresh ground Black Pepper
1 clove of Garlic, minced
1/4 cup of White Wine Vinegar
1/4 cup of Water (optional)
1 tbsp. chopped fresh Basil
1/4 tsp. Sea Salt
Shake in a Salad Dressing Shaker or mix in a tall glass.
Pour over salad as needed.
I never keep fresh dressing for longer than a week in the refrigerator.

Recipe Tip: This recipe is a wonderful marinade for fish, pork, beef or chicken. I've used it to marinate chicken, beef, zucchini, squash, mushrooms and beef chunks for grilled kabobs. It has a very fresh taste.

Greek Pasta Salad

Pasta salad is one of my favorite "pot-luck" picnic take along foods!!

It's healthy, colorful, low fat, high fiber and keeps well out of the refrigerator. It's easy to make large portions.

When I make a pasta salad to eat at home, I occasionally use mayonnaise. For an outdoor picnic, that's a big "no-no!" For picnics, I always used a bottled dressing for food safety reasons.

I make it the day before, so that the flavors have time to blend.

I couldn't wait until tomorrow to taste it!! I just had to have a dish for lunch.............It is addictively good!! I better hide it from the family!!

Greek Pasta Salad
1 box of Pasta, cooked al'dente and cooled
(I like the cork screw pasta for salad. It holds the flavors.)
1 jar of Artichoke Hearts, cut (about 3/4 cup)
1 can of Garbanzo Beans, rinsed and drained
1 can of Red Kidney Beans, rinsed and drained
18 Black Olives, rinsed and diced
1/2 Green Bell Pepper, diced
1/4 cup of capers, rinsed
1/2 cup of fresh Parsley, chopped
1/4 cup of fresh Chives, chopped
1/3 bottle of Ken's Greek Salad Dressing

Mix it all together in a very large bowl. Chill for several hours or overnight.

Recipe Tip: Serve with fresh grated real Parmesan Cheese

Recipe Tip: I find that I get a more even and gentle blend if I toss it with my hands. I often use the cooled stock pot that I boiled the pasta in as my mixing bowl.

Recipe Tip: When I am cooking for a picnic or pot luck, I know that I do not have control of the food temperature. I believe it's safest to use a store bought oil based salad dressing. Ken's makes full flavored, fresh tasting salad dressings that work well with pasta.

Homemade Greek Salad Dressing or Marinade

1/4 cup of Olive Oil
Juice of 1 Lemon
1/2 tsp. Oregano
1/4 tsp. Fresh ground Black Pepper
1 clove of Garlic, minced
1/4 cup of White Wine Vinegar
1/4 cup of Water (optional)
1 tbsp. chopped fresh Basil
1/4 tsp. Sea Salt
Shake in a Salad Dressing Shaker or mix in a tall glass.
Pour over salad as needed.
I never keep fresh dressing for longer than a week in the refrigerator.

Recipe Tip: This recipe is a wonderful marinade for fish, pork, beef or chicken. I've used it to marinate chicken, beef, zucchini, squash, mushrooms and beef chunks for grilled kabobs. It has a very fresh taste.

Carrot, Raisin, Date, Walnut, Flax Seed and Greek Yogurt Salad

In our house we are doing the "Dr. Oz 28 Days to Reduce the Risk of Heart Attack Challenge."

We start on April 16th, the day after Tax Day!! Dr. Oz's first step is to add 2 tablespoons of Flax Seeds or Flax Seed Oil to your daily diet.

In college, my friend Cathy always made a yummy carrot salad with shredded carrots, raisins and globs of fresh sour cream. It was my favorite. This is a revamped healthier version of that food memory!

Carrot, Raisin, Date, Walnut, Flax Seed and Greek Yogurt Salad
1 -10 ounce bag of Matchstick Carrots
(I don't shred my own!!)
1/3 cup of Dark Raisins
(Light Raisins are bleached)
1/4 cup of Chopped Dates
1/3 cup of Walnuts
2 tbsps. of Flax Seeds
Dash of Cinnamon
1/2 cup (add more if you like it creamier)

Mix all of the dry ingredients first in a bowl, then add the Greek Yogurt and mix again with a large spoon.
Chill for several hours.
This salad tastes best the next day after the flavors have a chance to blend.

What’s it Good For?
Carrots
Carrot offers an excellent source of beta-carotene. In our body, beta-carotene is converted into Vitamin A, which assists in improving our eyesight and the functioning of our immune system, strengthening our bones and teeth, along with preventing possible problems with the functioning of the thyroid gland. Vitamin A also has positive effects on our hair, nails and skin.
Vitamin A is associated with good cleansing effects: it can clean our liver from fat and other unnecessary elements.
Vitamin A is essential for healthy cell growth, strong immune system and protection against macular degeneration and aging.
Carrots also contain vitamin B, C, D, E and K, protein, potassium, calcium, phosphorus, zinc, aluminum, sodium, manganese, iron, copper and a lot of other minerals.
Carrots contain great amounts of nicotine acid, which is important for metabolism of fats and lipids. The vegetable is a great source of natural magnesium, which assists in decreasing bad cholesterol levels in the body, helps to relieve spasms and strengthen our blood vessels.

Carrots are good for the health of spleen and stomach. It is also believed to improve impotence, sexual dysfunction, night blindness, strengthening kidney and eliminating excessive wind and cold in our body.
Carrots are rich in alkaline elements, which purify and revitalize the blood. They balance the acid alkaline ratio in the body.

Potassium in carrots helps to balance the high levels of sodium associated with hypertension, and keeps blood pressure under control.

The high soluble fiber content reduces cholesterol by binding LDL, the bad cholesterol. Moreover, carrots increase HDL, the good

Cinnamon
Besides using it in cooking, cinnamon is also thought to have health benefits.
In traditional Chinese medicine, Cassia cinnamon is used for colds, flatulence, nausea, diarrhea, and painful menstrual periods. It's also believed to improve energy, vitality, and circulation and be particularly useful for people who tend to feel hot in their upper body but have cold feet.
There has been some preliminary research on the effect of cinnamon on blood sugar in humans, but the studies have been small and the findings need to be confirmed with larger trials.
One of the first human studies was published in 2003 in the journal Diabetes Care. Sixty people with type 2 diabetes took 1, 3, or 6 grams of cinnamon in pill form daily -- an amount roughly equivalent to one quarter of a teaspoon to one teaspoon of cinnamon.
After 40 days, all 3 amounts of cinnamon reduced fasting blood glucose by 18 to 29%, triglycerides by 23 to 30%, LDL cholesterol (bad cholesterol) by 7 to 27%, and total

Dates
Dates are a great source of dietary fiber.
Dates are one of the best natural sources of potassium. Potassium is an essential mineral your body needs to maintain muscle contractions including the vital heart muscle. Potassium is needed to maintain a healthy nervous system and to balance the body’s metabolism as well.
Dates also contain a variety of B-complex vitamins – thiamin, riboflavin, niacin, vitamin B-6 and pantothenic acid. These vitamins have a variety of functions that help maintain a healthy body – to metabolize carbohydrates and maintain blood glucose levels, fatty acids for energy, and they help make hemoglobin, the red and white blood cells. Dates also contain Magnesium which is essential for healthy bone development and for energy metabolism and Iron which is essential to red blood cell production. Red blood cells carry all the nutrients to cells throughout the body. In addition, Dates are fat and cholesterol free!

Flaxseeds
High content of alpha linoleic acids (ALA) has made the ancient flax seed become our modern miracle food. ALA is a type of plant-derived omega 3 fatty acid, slightly different from the marine-based omega 3. Early studies found that flax seeds may aid lowering total cholesterol and LDL cholesterol (the Bad cholesterol) levels. They may also keep platelets from becoming sticky therefore reducing the risk of a heart attack.
Rich in lignin, a type phytoestrogen (antioxidant) and also provides fiber. Researches revealed that lignan in flax seed shows a lot of promise in fighting disease -- including a possible role in cancer prevention especially breast cancer. It is thought that lignan metabolites can bind to estrogen receptors, hence inhibiting the onset of estrogen-stimulated breast cancer.
Recent studies also showed positive benefits of flax seed oil in Crohn's Disease and Colitis. Flax seed oil seems to be able to heal the inner lining of the inflamed intestines.

Greek Yogurt
Greek yogurt can have twice as much protein as regular yogurt.
Greek yogurt has less sodium by up to 50 percent. Plus, it still has a full-bodied taste without the high sodium content.
If you are watching your carbohydrate intake or have sensitivity to carbohydrates like diabetes, then Greek yogurt is your ticket. Regular yogurts have 15 to 17 grams of carbohydrates per cup, where Greek yogurt averages around 9 grams.
Because Greek yogurt contains fewer carbohydrates than regular yogurt, it has less lactose, the sugar in dairy products that can sometimes upset people's stomachs. This is especially helpful for people who have lactose intolerance.
Greek yogurt can be used for many dishes including savory and sweet. Due to its thick texture and rich taste, many people use it as a substitute for milk, sour cream and even use it for baking.

Raisins
The health benefits of raisins include relief from constipation, acidosis, anaemia, fever, and sexual weakness. Raisins also help in weight gain, eye care, dental care, and bone health. Catechin, a phenolic anti-oxidant present in raisins, is very effective for prevention of tumor and cancer of colon. The fibers in it help excretion of bile from the body, burning of cholesterol and thereby ensuring good cardiac health.

Walnuts
Walnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E. Nuts in general are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 fatty acids, in particular, alpha-linoleic acid ALA) that have been shown to lower LDL cholesterol. Walnuts, indeed, have significantly higher amounts of ALA omega 3 fatty acids compared to other nuts.
More than a decade of scientific evidence shows that incorporating walnuts in a healthy diet reduces the risk of heart disease by improving blood vessel elasticity and plaque accumulation. Walnuts have also been shown to aid in the lowering LDL cholesterol (the bad cholesterol) and the C - reactive protein (CRP). CRP was recently recognized as an independent marker and predictor of heart disease.

Tropical Frozen Mellon, Peach, Strawberry and Banana Smoothie

Tropical Frozen Mellon, Peach and Strawberry Smoothie
This quickie tropical drink was made with frozen fruit.
2 cups of Frozen Honeydew Mellon, Peaches and Strawberries
3 cups of Ice
1 Frozen Banana
2 cups of Water
Add a bit more water if needed.
Zap in the Vita Mix on High for 1 minute.

Protein Tip: Adding a scoop of Vanilla or Plain Protein to this drink works well.

Recipe Tip: This is also a great mix to add Rum or Vodka.

Recipe Tip: Switch the water with a mild flavored Green Tea for extra heart health.

Recipe Tip: Use sparkling water instead of spring water for some extra zip!!

Green Drink: Mango, Banana and Greens

This green drink was just a little TOO GREEN for my taste buds!!

The arugala made it a bit peppery. For someone who likes salsa, a few scoops could have turned this into a fiesta in your mouth!!!

I on the other hand am a sweet person!! Sweet in taste!!! I added two bananas to make it a bit creamier and sweeter!!

If you make a smoothie and it doesn't taste right, just see what else you have in the kitchen to add!! Sometimes it feels like a science experiment!!


Green Mango and Banana Smoothie

2 cups of Water
1 Mango, chopped
2 stalks of Celery
1 Cucumber, peeled and chopped
1 cup of Arugala
1/2 cup of Raw Spinach
Juice of 1 Lemmon
1 tbsp. of Flax Seeds
2 Bananas, peeled and chopped, not in the photo

Put everything in the Vita-Mix. Zap on High for 2 minutes.
Add Ice to the top of the container. Zap on High for 30 seconds.

Serve with Lemon

Getting Greener: Eating good, feels good!

Eating healthy is not always easy!! many of us fall into the trap of fast food, pre-packaged foods and eating out to save time, when in reality adding salad or making a green smoothie take the same amount of time as waiting in line for a burger. It just takes a little preparation and keeping the supplies you need on hand.

Adding a healthy green drink, shake or smoothie to your healthy lifestyle plan, is a fast, easy and affordable way to make small improvements in your life!! Eating a mostly alkalizing diet creates energy!!!

Here's the science stuff!! This list sure works for me!!!!
The oxygen–carrying ability of green foods is extremely vital for the cell functions of muscles, organs and brain health, the digestion of foods for nutrients, and the prevention of fungal growth in intestinal passages that can produce a condition of candida.

The green color of green foods comes from the phytochemical chlorophyll, which has been shown to have beneficial effects on cholesterol, blood pressure, immune response, cancer prevention, bacteria that cause disease, bad breath and internal odors.

Green Foods
• enhances the digestive process
• increases absorption of minerals, vitamins and other nutrients
• boosts energy levels
• eliminates toxins such as heavy metals, which can weaken our tissues and lead to disease over time
• reduces high blood pressure
• lowers LDL or “bad” cholesterol
• supports cellular metabolism
• neutralizes excess acidity
• creates an alkaline environment in the blood
• creates better looking skin, hair and nails
• delays the natural effects of aging
• inhibits bacteria that cause disease, bad breath and internal odors
• accelerates wound healing and improves our immune system
• reduces pain in fibromyalgia
• heals and reduces pain in ulcerative colitis
• prevents of the growth of tumors
• reduces macular degeneration and cataract development
• reduces allergies
• neutralizes excess acidity that leads to acid reflux

This list sure sounds good to me!! Good enough to drink a tasty drink that looks like swamp slime!! Please check out our green drink recipes!! Please share your recipes with us!!! Please share your green drinks with your family and friends!!

Frozen Bananas

Freeze leftover fruits as a base:

Cut up bruised bananas and freeze in individual baggies for future shakes. Berries also freeze well. Keep bags of frozen blueberries, strawberries and mixed fruit in the freezer for the days when there’s no fresh fruit in the house.

Frozen fruits make the smoothie colder and creamier.

Purple Passion Smoothie: Purple is the New Green Drink

I was so excited to make this drink as a substitute for an evening glass of wine with my hubby that I forgot to photograph the ingredients!!! Oooops.

1/2 cup of Frozen Blueberries
1 cup of Baby Red Leaf Lettuce
1 Cucumber, peeled and chopped
6 Baby Carrots
1 Yellow Apple, sliced and cored
2 cups of Green Tea
Juice and Pulp of one Lemon
Fill container to the top with ice.
Zap on High in the Vita-Mix for 1 minute.
Garnish with a Strawberry.

Now it's time to sit down and relax with our Purple Green Drinks and a movie;)

Healthy Recipe Tip: I mix vegetables and smaller quantities of fruit to avoid a blood sugar spike.

Juicing or Blending: The Good, the Bad and the Green!!

Benefits of Juicing (no pulp)
No one has ever watched late night TV without seeing a Jack LaLanne juicer. Jack, known as “the first fitness superhero,” lived his life demonstrating how to eat well and enjoy a healthy lifestyle.

We bought the Jack LaLanne juicer anticipating daily glasses of fresh fruit juice. That lasted for less than a week!! I hated all of the mess, leftover pulp and waste. I felt like I was tossing 2/3 of each vegetable in the trash, which also made me feel like I was tossing 2/3 of my grocery money in the garbage.

Sure, there were recipes on how to use the pulp in bread recipes, but I would have to bake two loaves of bread for every glass of juice!! Needless to say, we passed the machine on to someone who likes a very clear juice with no fiber.


Here are the Positives for the Juicer:

Quick Nutrition:
Since there is no fiber for your digestive organs to deal with, the nutrients enter your bloodstream almost immediately after consumption.
Goes Down Easy:
The lack of fiber requires little work from the digestive organs. This is ideal for people with digestive issues. It’s also good for healing or cleansing.
The UltimateEnergy Drink: No Bull!:
The quick nutritional absorption by your body instantly replenishes and revitalizes energy.
Banish The Bloat:
The juice will not ruin your appetite. It is a beverage, not a meal replacement.
Variety is the Spice of Life:
Even though the info-mercials show every vegetable imaginable going into the machine, hard vegetables produce more pulp and less juice. 1 pound of carrots will only yield a small glass of juice. The juicer does not blend the flavors. It juices each fruit or vegetable and then they all go into the same container.

Blender or Vita-Mix Juice Blending

I am partial to the Vita-Mix! It's fast, it's easy and there is no waste!! No food waste = no money waste!! Yes, I do peel off the cucumber skins and I core all of my seeded fruit. What I am saying is that none of the parts that you would normally eat in a salad are wasted. To me, that's the Ultimate Green!!!

Benefits of Blending (smoothies and shakes)

Reduces the impact of sugar on the bloodstream:
Some people need to use caution with the total number of fruits they eat each day. Large amounts of fructose can seriously increase your blood sugar and insulin levels, which can increase your risk of developing diabetes and cardiovascular diseases. By blending fruits or vegetables, they retain the naturally occurring fiber in these plants, which in turn helps to regulate the speed at which the natural sugars enter the blood stream.
Fiber Flush:
Blended fruits and vegetables retain the natural fiber which acts like a broom to your digestive system. It cleans us out and keeps us regular.
Ultimate Fast Food Meal:
Smoothies are packed full of fiber and nutrients. A glass or two can completely satisfy hunger for 2-3 hours.
Quick Clean Up:
The blender is easy to clean with no waste!!
Add Punch:
With blending, you can add flax seeds, nuts, protein powders and anything you can imagine to your smoothies without having particles floating in a glass of juice!!!

20 Pounds of Farm Fresh Green Beans

My son Tommy was gifted with almost 20 pounds of fresh green beans straight off the truck from Georgia. Tommy is a home school student who volunteers at a food pantry warehouse. He knows that the family is trying to eat more vegetables. When he helps, he helps BIG. I am so proud of him.

Little did he know that I've never cleaned more than a 2 pound grocery bag of green beans in my life!! I have a whole new appreciation for farm wives.I learned how to prepare farm fresh









vegetables today. I started with having my husband hose them down!!! They were too dirty and wet to take inside, so Tom set me up on the front porch. I felt very rural snapping green beans outside. Cleaning vegetables on the front porch is pretty out of the ordinary for our neighborhood. Finally one brave neighbor helped me out before my fingers fell off. She took home a few pounds of dirty green beans!!

After 2 hours of cleaning, cutting and prepping, PLUS 2 hours of cooking and bagging for the freezer, I now understand why farm moms ate a whole lot less than we do today. They had to stretch their time and resources. I spent most of my time while snapping those beans, thinking about how our great grandmothers prepared their food. Here's my first revelation. If I had to catch, butcher, de-feather, clean and fry a chicken, I would be very content eating one leg. The idea of having to do all of that work to a second chicken for an extra helping of food, is motivation enough to east less!!

I never thought much about why people cook green beans with pork fat. All I knew was that I didn't have a hog near by to butcher and bacon is off the meal plan. My Schipperke Shadow, who does look like a fat black pot belly pig, was sitting under the table. Like I said, I was feeling very rural. Now I know that they used pork fat to keep the beans from sticking to the bottom of the 20 gallon pot!!

I love my Olive Oil!! I NEVER EVER boil or steam vegetables. I hate draining the hot water!!!

I always roast my green vegetables in a tablespoon of Olive Oil with a dash of Kosher Salt. It's the 1st thing I pour in a glass baking pan.

After washing and rinsing the green beans, I shake off the water in the colander, leaving them a bit moist. I then toss the green beans with the Olive Oil and Kosher Salt in the pan.

Four baking pans went into the oven at 350 degrees. After 10 minutes I pulled out each pan, added a shot glass full of water, about 2 ounces, to keep them moist.

I stired and flipped the green beans before putting them back in the oven for another 10 minutes. When they were still a little crisp, I pulled them out, tossed them around again in the pan and let them cool on top of the stove.

An hour or so later it was time for bagging....I really mean BED!! I bagged portions that work for my family in gallon size freezer zip-lock bags. I always flatten the bags and get as much air out as possible in order to stack flat in the freezer.

Thank goodness that I didn't have to put them in mason jars with wax seals to store in the root cellar....whatever a root cellar is? We don't have cellars in Florida. We have swamps.

I now understand and appreciate my moms love affair with the Jolly Green Giant!!

These are the two green bean dishes I served with tonight's dinner.

Roasted Green Beans with Slivered Almonds
Toss the roasted green beans with slivered almonds

1 pound of raw Green Beans
1 tbsp. of Olive Oil
1 tsp. of Kosher Salt

Clean green beans. Trim off ends and loose strings. Slice in smaller pieces. Put olive oil and kosher salt in a glass baking pan. Add the cleaned wet green beans to the roasting pan. Toss to coat the beans with the olive oil and kosher salt mixture.

Roast in the oven at 350 degrees for 10 minutes. Pull the green beans out of the oven. Add 1-1/2 ounces of water. Stir and flip the green beans in the pan to keep all of them moist.

Return the pan to the oven for 10 more minutes. Remove from the oven.

Cherry Tomato, Green Bean and Parsley Salad with Garlic Balsamic
1 Pint of Cherry Tomatoes, sliced in half
1 cup of Roasted Green Beans, chilled
8 sprigs of Fresh Parsley chopped
1 tbsp. Minced Garlic
1 tbsp. Balsamic Vinegar
2 tbsp. Water
Cracked Black pepper to taste
Toss lightly. Chill for 1 hour before serving.
This is one of my favorites.

Tip: You can switch the parsley with other fresh herbs like cilantro, rosemary or basil.

Colorful Fruit Salad: Cantalope, Pineapple, Grape and Strawberry Salad with Walnuts

This colorful sweet and tangy salad is fast and easy to make. It's a beautiful addition to a brunch buffet.

Healthy Lifestyle Tip: The best thing a nutritionist ever told me, was to always set the goal of mixing at least 5 different fruits or vegetables in a salad. She also recommended keeping a variety of nuts and seeds handy, as both a garnish and a kick of healthy fats and protein.

Cantalope, Pineapple, Grape and Strawberry Salad with Walnuts

1 Cantalope, chunked
12 Strawberries, cut in quarters
1 cup of Green Grapes
1 cup of Red Seedless Grapes
1 can of Crushed Pineapple in Pineapple Juice
Toss it all together in a large bowl.
The Pineapple juice becomes the dressing.
Chill for a few hours before serving.

Recipe Tip: Top with Walnuts when you serve the salad.

Recipe Tip: Any type of berry is a good addition to this salad. Add some blueberies or blackberies. I've also added chopped dates. Dates blend well with the pineapple juice.

Recipe Tip: Create a Low-Fat "Ambrosia Salad" by adding 3/4 of a cup of unsweetened shredded coconut.

High Fiber Turkey Loaf or as the kids say, Mystery Loaf

I love a good, juicy meatloaf!! Thinking in terms of "I Will Do Anything For Love," I am revamping the family favorite. I know that the kids hope that "....I won't do that," but out with the ground beef wrapped in bacon with creamy mushroom gravy and in with experimenting with High Fiber Turkey Meatloaf recipes.

This one was very tasty. Tom added Worcestershire sauce and the kids coated theirs in Ketchup. I cut mine into bite size pieces to top my salad.

The oatmeal and flax seeds add fiber, while the canned mushrooms add moisture. The egg binds the ingredients together. I never add salt to a recipe.

Do you like my platter? I found it while thrift shopping for $1.99. It's Noritake Miyoshi China. I found it for $39.95 on Ebay and $74.95 on Replacements. Maybe that's another business to consider. I enjoy the feeling of saving money!!

High Fiber Turkey Loaf or as the kids say, Mystery Loaf

1 Pound of lean ground Turkey Meat
1/2 cup of uncooked Oatmeal
2 tbsps. of Flax Seeds
3 Eggs
1 Onion, Diced and sauteed in Olive Oil
Ground Black Pepper to taste
1 tsp. of Italian Seasonings
1 tbsp. of Minced Garlic

Mix it all together in a bowl. Blend well with your hands.
Transfer to a glass backing pan and form a loaf shape.
Bake on 350 degrees for 45 minutes.
Check to see if the meat is done.
If not, leave the meat in the oven and check every 5 minutes until it's ready to serve.

Note: I like crispy edges, so I always choose a pan large enough to leave space between the loaf and the sides of the pan.

Recipe Tip: For a little zest, sautee fresh green, yellow or red peppers with the onions and add to the meat loaf mix.

Recipe Tip: Sneak in some shredded carrots or zuccini into the meat loaf mix.

Recipe Tip: For an Italian Meatloaf, add green peppers and black olives to the mix. Then pour marinara sauce with diced tomatoes on top of the loaf before baking.

Avocado, Ginger, Pear and Lime Green Drink or The Sexy Green Smoothie?

I read an article today about Kris Carr. She regained her health and took cancer under control by switching to a vegan diet. She wrote the books "Crazy Sexy Cancer" and "Crazy Sexy Diet." This is my version of her "Crazy Sexy Green Smoothie." I didn't have romaine lettuce, so I left it out. I switched out the spring water for green tea. I added lots of ice, a little bit of metabolism revving minced ginger and the juice of one lime.



I don't know about you, but I've never heard of eating an avocado without lime!
This smoothie is silky smooth and pretty!! It's my new favorite!!
I might serve it to the hubby as Chilled Avocado and Pear Soup.


Avocado, Ginger, Pear and Lime Green Drink or The Sexy Green Smoothie?

1 Avocado, scoop out the meat and discard the pit and skin
1 Cucumber, peel and chop
2 Hearts of Celery
1 Pear, chopped and cored
2 cups of Green Tea
1 pinch of Minced Ginger (1/4 tsp.)
The juice of 1 Lime
Put it all in the Vita-Mix and fill to the top with ice.
Zap it for 1-1/2 minutes on high.
Serve with a piece of lime.
Enjoy!!
Recipe Tip: If you have to use a regular blender, then dice up all of the recipe ingredients and use crushed ice!!

It's time to get healthy!

No more pretend food!! No more products with promises of getting rich and thin at the same time! No more programs where someone tells me what to eat without caring if I even like it!! No more weigh in meetings with charts and smiles and ways to cheat to eat the bad foods if you can manipulate them into your total points!! No more meetings where people convince themselves that overeating is a disease!! No more pressure from weight loss shows where fat people balance a bag of sand on their heads while crawling up a 100 foot tall ice slide!! No more GUILT!!! No more BALONEY!! It’s time to get REAL with what works for me, my family and my lifestyle!

No more believing that it’s "calories in vs. calories out" to lose weight!!!! At my weight, I should be able to eat two to three times the amount of food that I really do to maintain my current weight, but I don’t. There are no one-size-fits-all weight loss solutions!!

Recently an overweight business friend tried to entice me into one of the 90-Day Challenge Network Sales programs by saying “What’s the worst that can happen, we both lose weight and make some money. At the end we’ll go out for a big steak at Del Friscos!!” Yes, bribe the fat lady with food!! The worst that can happen is that if you don't change your lifestyle, when the 2 shakes a day challenge ends, you go back to the way you lived before!!! There goes another pre-planned “yo-yo cycle”!!! I REFUSE TO SPEND ONE MORE DIME on a "weight loss miracle!" I'm over the roller coaster!!!

Anyone who knows me knows that I have a lot of books. I devour them. Tonight I figured out that I have over 12 linear feet of cook books and about 4 linear feet of diet and nutrition books. If you calculate 1” per book times 16 feet of books, that’s over 200 books and I’ve read them all.

I’ve been on many diets and weight loss programs. If I add it all up, I think I've lost and gained over 1000 pounds since Junior High!! For the past few years I’ve chosen not to diet. I’ve maintained my weight out of fear of losing weight and then regaining twice as much.

I believe I finally know the solution that will work for me. It’s giving up the gluten, white sugar, white flour, fake diet foods and processed chemical foods. It's eating less meat, avoiding most dairy (I will not give up butter, Greek Yogurt and some cheese; but that’s another story) and eating the bulk of my diet in high fiber grains, fresh vegetables and fresh fruits.

It’s moving more when my body is ready to move. It’s not jumping off a cliff with a bunch of mandatory “have to’s” and charting my daily exercise. It's not allowing some "personal trainer guru" to shame me or yell at me until I puke or pass out!!!

It's taking all of the things I already know that work and putting them into action in a way that is reasonable, comfortable and do-able for me and my family. It’s re-learning how to cook for optimum health, finding ways to move more, creating a healthier lifestyle and enjoying life to the fullest.

When you eat this way according to both Dr. Oz and Dr. Ornish, everything comes into balance; weight, mood, immunity, everything!!

I am never going to be a 100% vegan, but I figure 80% is a lot closer than before!!! I’ve eliminated 26 pounds in less than a month. My mind feels clearer, my body hurts less, I am waking up earlier and I feel better!

Here are 6 transformation promises that experts give for adopting a Vegan lifestyle:

Lower bad cholesterol: In four weeks, vegan dieters lowered their LDL cholesterol two times more than traditional low-fat dieters. (A Standford Study)

Slash cancer risk: According to German researchers, people eating a plant based diet are up to 50% less likely to die from cancer.

Cut risk of diabetes: People who switch to a vegan based diet lower their risk of Type 2 Diabetes by over 60% (Loma Linda University)

Get a healthier heart: Vegans have a 57% lower risk for developing coronary heart disease than meat eaters.

Ease your arthritis: 40% of people following a vegan diet reported fewer symptoms of rheumatoid arthritis. (Study in Sweden)

Younger looking skin: Tests show that low-fat vegan eating causes a 29% increase in an enzyme that protects and repairs DNA, thus fighting lines and wrinkles.

These results sound pretty good to me!

I will share what I am doing, the recipes I am creating for myself and my family, healthy lifestyle tips and some humor along the way. Maybe someday this will evolve into a business, but for now it’s all about sharing and living life to the fullest!!

If you love someone who is orbidly obese, please introduce them to Chubby Chicks Health Club.

Green Drink: Spinach, Red Grapes, Apple, Celery, Cucumber, Carrots & Lemon

Part of getting healthy for me, is starting the day out with a green drink and sipping a few glasses all morning until lunch time.
It keeps me full!!
It's refreshing!!
I load it with ice!!

I try to get at least 5 different fruits and vegetables in the drink. To me it's a lot easier and less messy than eating them whole. I change up the combo based on what's in the fridge. Here's why I choose certain ingredients that often are part of my green drink.

Green Tea:
Higher in Flavonoids. Phytochemicals in most plant products that are responsible for such health effects as anti-oxidative and anticarcinogenic functions
Spinach:
Spinach has a high nutritional value and is extremely rich in antioxidants.
Apple:
"An apple a day keeps the doctor away." Rich in antioxidents and fiber.
Lemon:
Accumulated toxins in the body can be flushed out using lemons. High in Vitamin C. Bioflavonoids in the lemon help in strengthening the inner lining of all the blood vessels.
Cucumber:
Cleansing. Vitamin C, Molybdenum, Vitamin A, potasium, Manganese, Folate, Fiber and Magnesium. All with very few calories.
Celery:
Celery is used in weight-loss diets, where it provides low-calorie dietary fibre bulk. It's also supposed to be an aphrodisiac.
Red Grapes:
Flavonoid compounds include quercitin and resveratrol. Both compounds appear to decrease the risk of heart disease by reducing platelet clumping and harmful blood clots and protecting LDL cholesterol from the free radical damage that initiates LDL's artery-damaging actions.
Carrots:
Rich in dietary fiber, antioxidants and minerals. Good for digestion.

Green Drink: Spinach, Red Grapes, Apple, Celery, Cucumber, Carrots & Lemon
1 hand full of Spinach (1 cup)
1 Cucumber, peeled and chopped
1 Apple, cored and sliced
1 Celery stalk
1 cup of Red Seedless grapes
Juice of 1 Lemon
10 Baby Carrots
3 cups of Green Tea
Zap it all in the Vita Mix for 1 minute on high. Add ice to the top and Zap for 20 seconds. Drink right away. This does not keep for more than a day.

Recipe Tip: If you have to use a regular blender, then dice up all of the recipe ingredients and use crushed ice!!

Strawberry, Apple & Cucumber Drink: Vita-Mix

This light and refreshing drink is perfect to sip out of a Maragrita glass while lounging by the pool............OOPS, I meant to say after exercising in the pool.

It's pretty!
It's light!!
It's tasty!!!
It's healthy!!!

What more could you ask for....other than maybe a handsome cabana boy? Wink;)




Strawberry, Apple and Cucumber Light Drink: Vita-Mix


1 Cucumber, peeled and chopped
10 Strawberries
1 Apple, corred and sliced
3 cups of Water
Juice of 1 Lemon
Fill container to top with Ice
Zap in the Vita-Mix on High for a minute or so until ice is blended.
Serve with lemon.
Recipe Tip: If you have to use a regular blender, then dice up all of the recipe ingredients and use crushed ice!!

Carrot, Grape, Date, Cranberry & Almond Salad

I am a Florida girl. Some of my happiest childhood memories are visiting the Adams Farm in Sanford to pick fresh oranges, lemons, tangerines and grapefruits. In my younger years, I looked forward to chugging a 1/2 gallon jug of fresh squeezed orange juice from Pells in Osteen. Today, drinking that jug could put me in a coma!!
I limit my orange juice consumption to using it as a key recipe ingredient.
Orange juice and orange juice concentrate make great salad dressings and marinades.

Put on a "Sunshine grin!"

Carrot, Grape, Date, Cranberry and Almond Salad

1 pound bag of Match Stick Carrots
1 cup of Red Seedless Grapes, cut in half
1/4 cup of Dried Cranberries
1/4 cup of Dried Chopped Dates
2 tbsps. of Slivered Almonds
1/2 cup of Orange Juice
Mix all of the ingredients together in a bowl and chill overnight for the carrots to absorb the juice.

Healthy Lifestyle Tip: Keep chopped dates, dried fruits, cranraisins, raisins, dried mango, dried apricots, prunes, dried cherries, dried cranberries, dried blueberries, slivered dry roasted almonds, chopped pecans, chopped walnuts, pine nuts and sunflower seeds in the pantry to toss into a salad.