INSIDE SCOOP: Heart Healthy & Tasty Too…

When it comes to healthy foods, there’s a tendency to think that the more bland the dish, the better it is for you.

Mushy green peas! ... yum...

But eating foods lower in sugar, salt and fat content does not mean a ban on flavor.  You can decrease risk factors for heart disease, such as diabetes and high -cholesterol and high blood pressure, by choosing leaner, whole-foods options -  without punishing your palate.

Skeptical?

If you’re crazy about salmon, you’re already onto something good. A nice piece of grilled salmon is rich in the good fats: Omega-3 fatty acids.

You don’t need a spoonful of sugar to help the medicine go down.  But the adage does have a point: sometimes it’s easier to choose fiber-rich foods when it’s mixed in and out of sight.  Ground flaxseed, is loaded with Omega-3 fatty acids and phytoestrogens that help lower cholesterol.  Plus, it’s virtually undetectable in yogurt parfaits, cereal, and these cookies! Banana-Peanut-Butter Flaxeed? Yes, please!

The same goes for carrots.  These are among  the colorful fruits and veggies prized for carotenoids: heart- protective anti-oxidants. Baby carrots are a great snack on the go, but you might also try mixing them into your favorite spaghetti sauce of muffin batter.

Sundried tomatoes brought life and color to my otherwise boring salad today.  That's one way to add flavor but also Vitamin C and potassium to your meal.

Papaya salsa!

It’s no secret that fruits are good for you.  Eat an apple to get over the post-lunch hump.  Keep variety by switching the rotation.  Papaya is one fruit I don’t eat often. You can enjoy it sliced for breakfast or diced for this simple salsa idea: Mix papaya, pineapple, scallions, garlic, fresh lime juice, salt and black pepper.

And for dessert?

It’s amazing how the powers that be reward you for sticking to a healthier lifestyle – and not diets, which for me, at least, have been flashes in the pan, quickly abandoned because they set impossible standards to be achieved in a fraction of time, and ultimately yield no results.  Getting off my little soapbox now…

Back to the matter at hand, delicious treats! Bet you didn’t think truffles would be on this list of healthy foods!  But it is – a truffle a day helps lower blood pressure, but the trick here, as with all chocolate treats is to go dark. Opt for dark chocolate with 70 % or higher cocoa content.

Last but not least, make time for tea! Soothing and rich in antioxidants as well as flavor.

Cheers! My next cup of rooibos tea is to you and to continued health!

C.

Click for the entire list of heart-healthy foods.  Enjoy!

Delicious Without Cooking and Fun Without Electricity

Wherever you’re reading this from, you might just agree with me that this weekend was hot. Extremely hot. The kind of hot that gets you nervous about the whole global warming thing.

In this kind of weather, hot meals sound pretty unappealing, as does cooking because it will just make your small Brooklyn apartment feel even more like an oven. So in these scorching months, I think salads are the way to go! Not only are they healthy and delicious, depending on what you put on them, they might require no cooking at all. You’ll also save a ton of money if you purchase the goodies to top them off with in bulk at the store or local farmers market. The salad restaurants can cost an arm and a leg if you like about 10 toppings like I do!

Here’s a list I’ve come up with for some excellent, no need to cook, toppings for your super healthy summer salad:

Kale

Corn

Black beans

Jicama

Craisins

Fresh berries

Almonds (or any nut that you enjoy)

Cheese

Croutons (my personal favorite)

Edamame

Sesame sticks

Canned tuna

Tomatoes

Salsa/mango salsa

Mandarin Oranges

Avocado/Guacamole

Mix and match these for countless flavor combinations, and you’ll never eat a boring salad again!

Now all you need is the dressing, although with toppings this good, you could probably skip it!

Here’s a couple recipes for simple, healthy dressings to make at home:

Basil Vinaigrette Dressing

Ingredients

         1 cup olive oil

         1/3 cup apple cider vinegar

         1/4 cup honey

         3 tablespoons chopped fresh basil

         2 cloves garlic, minced

http://bit.ly/MdFR0a

Japanese Ginger Salad Dressing

Ingredients

         1 cup olive oil

         1/4 cup soy sauce

         1 lemon, juiced

         3 cloves garlic, minced

         3 tablespoons minced fresh ginger root

         1 teaspoon prepared Dijon-style mustard

         2 teaspoons honey

         ground black pepper to taste

http://bit.ly/L42KCq

Now all you need to follow up your refreshing and healthy salad is a fun activity that will keep you cool and doesn’t require much electricity.

Here are a few of my favorites, or some ideas that I’ll be trying out this season:

Board games

Nighttime or early morning walks

Water balloons

Gardening

Arts and Crafts

Frisbee

Swimming

Yoga – inside or out

Letter writing

…and of course, going out for ice cream!

Summer is my favorite season because it’s my personal reminder to slow down (because you really can’t move too fast in the heat) and enjoy the simple things. Nothing sounds better to me in the summer than fresh fruit, or a cool salad. Also, I love going outside, when it’s not too hot, and enjoying nature. While I know not everyone is with me on this, I’m not a fan of just staying in the air-conditioning, so it’s a fun challenge to discover new and fun ways to beat but also enjoy the heat. As long as you put the sunscreen on and stay hydrated, I say enjoy the summer!

My favorite holiday's almost here!

Hi all, Amanda here! I’m getting quite excited because we are fast approaching on my favorite holiday. That’s right, it’s that time of year to get out every flag you own, bake a delicious apple pie, fire up the BBQ, and spend the evening watching an awesome fireworks display.

While I am very proud to be an American, my patriotism is not the reason the 4^th of July is my favorite day of the year. I love it because it’s such a simple holiday that doesn’t require gifts, cards, and all of the stress and anxiety that so many of our holidays are accompanied with. It’s just a day to hang out with your friends and family, and celebrate our fine country by doing just about whatever pleases you.

The key ingredients that make my 4^th of July experience amazing are as follows: hot dogs, apple pie, one huge watermelon, a pool, beach, or any body of water(optional),  friends and/or family, and fireworks. That’s it! Pretty simple considering this is the day I look forward to all year!

What else makes this holiday so amazing? Super simple decorations; most of which nature really helps us out with. Look around you, or out your nearest window. I’m sure just by glancing around you might spot some beautiful things that are already red, white, or blue. Berries, flowers, candles, and maybe a gorgeous crystal blue sky. Ok, now throw all those things together, and you’re set!

Here’s a recipe for a deliciously American dessert that’s just as pretty to look at as it is scrumptious to eat, and it’s easy as can be!

http://bit.ly/N2ZtTO

Red, White and Blue Strawberry Shortcake

         1 (18.25 ounce) package yellow cake mix

         1 (8 ounce) container frozen whipped topping, thawed

         1 pint blueberries, rinsed and drained

         2 pints fresh strawberries, rinsed and sliced

If you’re like me and think that nothing says America like an apple pie, here’s a great recipe from allrecipes.com. It got a 5 star rating, so give it a try! I know I will!

 Grandma Ople's Apple Pie

         1 recipe pastry for a 9 inch double crust pie

         1/2 cup unsalted butter

         3 tablespoons all-purpose flour

         1/2 cup white sugar

         1/2 cup packed brown sugar

         1/4 cup water

         8 Granny Smith apples - peeled, cored and sliced

For the baking instructions head to this link: http://bit.ly/NCd5X6

This year, I’ll be spending the 4^th at a friends parents house. So, of course, I’m wondering what to bring as a hostess gift. I could always just bring the pie, but after perusing around online I found a great idea for all-American hostess gift that’s perfect for an outdoor BBQ that I’d like to share.

One thing that will always put a damper on your holiday BBQ is the presence of pesky mosquitoes. I recently attended a BBQ that was missing one key element. Citronella candles! Leave the bug spray at home, and make your host some homemade citronella candles, just in case they don’t have any, or they can use them at the next outdoor fete.

I found this wonderful DIY project guide at designsponge.com. Check out the link!

http://bit.ly/QkRTIA

Here’s what you need to know:

materials:

1. old wax candles, or any type of safely melt-able wax (i used leftover soy wax from old candle projects)
2. crayons (for coloring the wax)
3. container for melting wax (a sauce pan with another heat safe container inside will be fine, or you can purchase wax containers at a craft store)
4. wicks (available at craft stores)
5. citronella oil (available at health food stores, online, or some specialty hardware stores)
6. stir stick or spoon (for wax)
7. thermometer
8. letter stickers (optional, these are found in craft stores and hardware stores – these are for signs and mailbox labels, etc)
9. old pickle or jam jars or tin cans (look for tins with cute labels, there are a lot once you start looking!)
10. hot glue

instructions:

1. clean out your jars and tin cans. dry completely. if you are making messages on your jars, carefully stick the letter stickers to the outside of your jars in an even line.

2. put your pot on the stove with some water and your other container inside it.

3. attach your wick bases to the bottom center of your jars and tins with a dab of hot glue.

4. when the water is 140 degrees, put your wax in. stir every once in a while as it starts to melt. add your crayons as well.

5. when all the wax is melted to an even liquid (it will look like the consistency of olive oil), add a few drops of citronella oil and stir (about one drop for a small candle, two to three for larger ones).

6. remove the container and pour into your containers, leaving about a half inch of wick exposed.

7. let cool. if you want to give your jar candles as a gift, cover the lid of the jar with some pretty fabric and screw back on to the jar. wrap the tin can candles with a little kitchen twine and finish with a bow.

One last thing folks, let’s all have a great day but let’s also be safe out there!

I just read a horrifying fact about backyard fires. Apparently every year barbecue grills on residential properties cause more than 1,500 structural fires, and 4,200 outdoor fires. Many of these fires occurred when a propane grill was used for the first time after winter storage.

Here’s a link to BBQ safety tips, and a safety checklist from the NYC Fire Department:

http://on.nyc.gov/OxyoiF

May you all have a wonderful 4^th of July! Let’s all have a great safe day, and relish in the awesomeness of our beautiful country.

If you have any tips or recipes for me, please share!

Happy 4^th of July!