Roasted Leg of Lamb Roman Style
This is such an easy Sunday meal. For this traditional Roman dinner, purchase 1/4 of a nice fat “abbacchio”. In Rome “abbacchio” is a very young lamb, which has been fed only with milk. I usually purchase my “abbacchio” from a nice butcher in the Arthur Avenue area of the Bronx. If you don’t want to buy 1/4 of a young lamb then just get a decent sized leg of lamb that will accommodate the size of your family (make sure it’s not been previously frozen). Insert cloves of garlic, both lean and fatty ham, chopped stalks of rosemary, kosher salt, freshly ground pepper, and brush all over with olive oil. Salt again and roast in a medium hot oven (350 degrees) for 1 hour together with lots of raw potatoes either whole (small potatoes) or cut into pieces (larger potatoes). After about half an hour, add 1 glass of dry white wine and turn the lamb over and cook the other side for another half an hour. When the lamb is done roasting, cut into pieces and serve with the potatoes, steamed asparagus and a nice chicory salad.
Note: By the way, if you’ve never been to Arthur Avenue in the Bronx then you’re really missing quite an experience. Forget Little Italy downtown because Arthur Avenue is the real deal although tourists have discovered it as well. A great time to go is during the Christmas season. Often times they have Frank Sinatra piped Christmas songs blaring from loud speakers posted high up on the lampposts. My Arthur Avenue butcher is a total crackup. He’s in a great mood during the Christmas season because according to him it’s the one time of the year that his wife is “nice” to him if you know what I mean and he’s not shy to chirp about it either. My husband is Italian and looks it so much that they say the map of southern Italy is stamped on his face. One time I needed to pick up a few things on a Saturday during the holidays and it was so busy that there was no parking to be found. My husband found a spot, but the meter was broken. There was a “group” of Italian men donned in the “I can’t fit in my clothes” velour track suits (adorned with gold chains carrying either St. Christopher or the Virgin Mary herself) hanging around by the broken metered parking spot. My husband was inspecting the broken meter worrying about a parking ticket when the guys pipe up, “Heeeey don’t worry bout it. We’ll watch to make sure you don’t get a ticket. We’ll take care of it.” Sure enough we get back to the car after about an hour and no ticket even though we could see the NYC parking police patrolling the streets. My husband said a sincere, “thank you” to which he received a sincere “don’t mention it” and we were on our way.
Lamb Cooked 3 Ways
Cooked low and slow, lamb shanks become rich with complex flavors. Lamb shoulder is also a great choice for slow cooking. Good value cuts are: Shoulder Chops, Stew Meat, Ground Lamb, and Leg Steak.
The USDA recommends cooking all whole muscle cuts of lamb to at least these temperatures to ensure that potentially harmful bacteria are destroyed. Some people may choose to cook their meat to lower temperatures, depending on preference. Ground lamb should be cooked to 160 degrees.
Desired Doneness:
Medium – Target Temperature 145 Degrees, Texture Warm/Firm, Center Color Pink
Medium Well – Target Temperature 155 Degrees, Texture Very Warm/Firm, Center Color Gray – Tinged With Pink
Well Done – Target Temperature 165 Degrees, Texture Hot/Dense/Hard, Center Color Gray
Best Cooking Methods For Lamb
Shoulder Blade Chops (Shoulder): Braise, Broil, Grill, Roast, Pan-Fry, And Stew
Rib Chops (Loin): Broil, Grill, Roast, Pan-Fry, And Sauté
Loin Chops (Loin): Broil, Grill, Roast, Pan-Fry, And Sauté
Whole Leg (Leg): Braise
Leg – Boned, Rolled, Tied (Leg): Grill, And Roast
Rack of Lamb (Loin): Broil, Grill, And Roast
Crown Roast (Loin): Roast
Top Round Roast (Leg): Braise, Roast, And Stew
Stew Meat (Various): Braise, And Stew
Sausages (Various): Braise, Grill, Roast, Pan-Fry, And Sauté
Shanks (Leg): Braise, And Stew
Lamb Chops 2 Ways
Classic Broiled: Preheat broiler. Arrange chops on broiler pan and season with kosher salt and pepper. Broil 4 to 5 minutes per side, or until target temperature. Remove pan from broiler, cover with foil and allow chops to rest 10 minutes before serving.
Rosemary Garlic: Puree 6 garlic cloves with 2 Tablespoons fresh rosemary. Add 1/2 cup olive oil, kosher salt and pepper. Marinate chops 30 minutes or overnight. Grill over medium-high heat, or broil according to above directions.
Roast Leg of Lamb With Mint Jelly: Preheat oven to 450 degrees. Combine 2 Tablespoons kosher salt, 1 Tablespoon black pepper, 1 Tablespoon finely chopped fresh rosemary and 1/3 cup olive oil. Rub mixture all over roast. Make a few dozen small slits in lamb and insert garlic slivers. Place lamb in roasting pan and roast 10 minutes, reduce temperature to 325 degrees and roast until target temperature, about 1 1/2 hours. Cover with foil and let rest 15 minutes. Serve with mint jelly.
Constitution Week – Foods of Our Forefathers Part II
The standard grains included wheat, barley, oats and rye. Finely ground wheat flour, “boulted” or sieved through a fine cloth, was used to make white bread for the rich early in the fifteenth century. Most of the gentry ate what we would call cracked or whole wheat bread. The poor ate bread of coarse-ground wheat flour mixed with oats, ground peas or lentils.
During the ocean crossing to the New World, immigrants subsisted on an even more monotonous diet for weeks. The Mayflower provisions were typical – brown biscuits and hard white crackers, oatmeal, and black-eyed peas, plus bacon, dried salted codfish and smoked herring for animal protein. The only vegetables on the trip were parsnips, turnips, onions and cabbages. Beer was the beverage.
As pilgrims set foot on their new homeland, they hardly knew what to expect. Each brought a stock of basic foods to get them through the first year, as well as a variety of basic utensils and kitchen tools. Also included were the essential accompaniments for whatever they found or could raise when they arrived – a bushel of coarse salt, 2 gallons of vinegar, a gallon of “oyle” and a gallon of aquavite.
Nothing they had been told, however, prepared them for the staggering variety of totally unfamiliar plants that were being used as food by the Indians – corn, sweet potatoes, peppers, pumpkins, squash, sunflower seeds and cranberries were examples. In addition to the strange food, there were strange ways of cooking. In Europe, meat was boiled; the Indians, lacking iron pots, roasted theirs on a spit over a fire. The Indians also had a long, slow cooking process that yielded what we now call Boston baked beans, and they used a fire-heated, rock-lined pit for what we would now call a clam-bake. Where the pilgrims were accustomed to raised wheat bread, the Indians introduced them to corn based spoon bread. Corn also provided hominy, used as a vegetable, and later, of course, as grits. For sweetening, the Indians used maple syrup and honey, as sugar was unknown.
Although many of the food the Pilgrims and other colonists found were totally strange, others had travelled the route before them. The Spanish had brought pigs, which thrived especially in areas where peanuts grew. Peaches and oranges were also native which spread throughout climatically suitable areas in a short time.
Even the white potato was an early migrant to the New World, following a zig-zag route, from its original home in Peru to Spain in 1520, from Spain to Florida forty years later, from Florida to England in 1565, always being treated as a culinary curiosity. By the 1600’s they had become a popular food staple in Ireland, and were carried by Colonists both to New England and Virginia, where they quickly established themselves. There they served as a valuable source of vitamin C, protein and trace minerals, in addition to the starch.
Potatoes, incidentally were significant in another, later migration to America: the climate in Ireland proved so amenable to their culture, and their nutrient content was so high, that many poor Irish farmers grew only potatoes on their small farms. In fact, as fathers subdivided farms for their sons, many found themselves supporting whole families on the potatoes grown on less than an acre of ground, while the family itself lived in a roofed-over ditch. When blight struck in 1845, the sole food source of millions of people literally withered away before their eyes. A half-million of the 8 1/2 million population died of starvation or disease, and 1 1/2 million emigrated to England or America – following the “Irish potatoe.”
Spices were in short supply in America’s earliest days. The English pretty well monopolized the trade with the New World. Within a few years, however, settlers had planted the seeds they had brought or imported, and most had adapted to the climate and were flourishing in orderly rows and patterns in kitchen gardens all along the Atlantic Coast. There were a few – ginger, pepper, cloves, mace, cinnamon, nutmeg, and allspice – that simply couldn’t cope with the weather or soil – and were scarce. Olive oil, lime juice, prunes and saffron were available, but only at high prices.
To Be Continued…
Grilled Steak 3 Ways
Honestly, you don’t need a barbeque to make grilled steaks. Just go out and get yourself a grill pan and you will be wonder what took you so long in getting one. If you do want to throw your steaks on the barbeque then I certainly hope that you’re using a charcoal grill!
Classic
Rib Eye, Filet Mignon, Porterhouse, T-Bone or Strip Steaks
Olive Oil
Kosher Salt
Freshly Ground Pepper
Buy 1 steak per person. Bring steaks to room temperature. Preheat your grill or grill pan to a medium-high heat. Brush with olive oil, sprinkle with kosher salt, and pepper. Grill, turning 3 times (for crosshatch grill marks), until target temperature is reached – anywhere from about 5 to 15 minutes, depending on thickness. Remove from heat and allow to rest off heat for 10 to 15 minutes before serving.
Black Pepper Crusted
Rib Eye, Filet Mignon, Porterhouse, T-Bone or Strip Steaks
Olive Oil
Coarse Ground Black Peppercorns
Buy 1 steak per person. You will need about 2 tablespoons coarse ground black peppercorns per steak. Preheat your grill or grill pan to a medium-high heat. Brush steaks with olive oil and coat with peppercorns. Grill, turning 2 times (for crosshatch grill marks), until target temperature is reached –anywhere from about 5 to 15 minutes, depending on thickness. Remove from heat and allow to rest off heat for 10 to 15 minutes before serving.
Carne Asada Tacos
2 Pounds Flank or Skirt Steak
Marinade:
5 Cloves Minced Garlic
1 Diced Jalapeno Pepper
2 Teaspoons Cumin
1/2 Cup Chopped Cilantro
Juice of 2 Limes
1/3 Cup Canola Oil
1 Teaspoon Kosher Salt
Place the steaks in large ziplock bag. Pour in the marinade. Place in the fridge for 2 to 12 hours. Preheat grill or grill pan. Grill over a medium-high heat, 3 to 5 minutes per side to target temperature. Medium-rare is suggested. Remove from the heat and let rest 10 to 15 minutes. Slice thinly across the grain, serve with tortillas, salsa, and avocado.
Roast Beef Tenderloin 3 Ways
Here are three different ways to cook Beef Tenderloin. Remember to let your roast rest for a bit after removing from the oven because it will continue to cook.
Classic
1 Two to Six Pound Beef Tenderloin
4 Tablespoons Olive Oil
1 Tablespoon Minced Garlic
3 Tablespoons Rosemary
2 Tablespoons Thyme
2 Tablespoons Kosher Salt
2 Tablespoons Freshly Ground Pepper
Preheat your oven to 350° F. With 2 tablespoons olive oil lightly oil a roasting pan. Position the oven rack on center rack. In a small-size bowl combine 2 tablespoons of olive oil, garlic, rosemary, thyme, kosher salt, and pepper. Rub the spice mixture over the entire surface of tenderloin. Place into roasting pan and place into oven. Cook for about 35 to 55 minutes depending on target temperature. Remove from oven and let rest 15 minutes before serving. Serves 2 to 6 depending on size of tenderloin.
Smoked Paprika
1 Two to Six Pound Beef Tenderloin
5 Tablespoons Olive Oil
3 Tablespoons Smoked Paprika
1 Teaspoon Oregano
Zest of 1 Lemon
Juice of 1 Lemon
1 Teaspoon Kosher Salt
1 Teaspoon Freshly Ground Pepper
Preheat your oven to 350° F. With 2 tablespoons olive oil lightly oil a roasting pan. Position the oven rack on center rack. In a small-size bowl combine 3 tablespoons of olive oil, smoked paprika, oregano, zest & juice of lemon, kosher salt, and pepper. Rub the spice mixture over the entire surface of tenderloin. Place into roasting pan and place into oven. Cook for about 35 to 55 minutes depending on target temperature. Remove from oven and let rest 15 minutes before serving. Serves 2 to 6 depending on size of tenderloin.
Cajun Style
1 Two to Six Pound Beef Tenderloin
2 Tablespoons Olive Oil
3 Tablespoons Cajun Seasoning
1/2 Teaspoon Cayenne Pepper
1 Teaspoon Kosher Salt
1 Teaspoon Freshly Ground Pepper
Preheat your oven to 350° F. With 2 tablespoons olive oil lightly oil a roasting pan. Position the oven rack on center rack. In a small-size bowl combine Cajun seasoning, cayenne pepper, kosher salt, and pepper. Rub the spice mixture over the entire surface of tenderloin. Place into roasting pan and place into oven. Cook for about 35 to 55 minutes depending on target temperature. Remove from oven and let rest 15 minutes before serving. Serves 2 to 6 depending on size of tenderloin.
Pasta Salad Ideas
Here are some super easy, but versatile Pasta Salad Ideas from Tiny New York Kitchen. All you need to do is add 3 cups of cooked & chilled pasta (of your choice) and 1 tablespoon of extra virgin olive oil to one of these inspiring combinations. Try them all throughout the summer for a whole treasure trove of side salads. If you want to make any of these a main dish then add 1 pound of protein such as grilled chicken breasts, grilled flank steak, grilled shrimp, grilled tuna (or canned tuna) or tofu. All recipes below serve 4.
For the Pasta: Cook 3 Cups of Pasta, Toss With 1 Tablespoon Extra Virgin Olive Oil & Then Chill Until Ready To Use. Add the Pasta to One of the Salad Combinations Below.
Nutty Beans & Greens
1 Cup Trimmed & Steamed Haricot Verts
1 Cup Baby Arugula
3 Tablespoons Toasted & Chopped Walnuts
1 Ounce Shaved Parmigiano-Reggiano Cheese
Snow Peas & Carrots
1/2 Cup Grated Carrot
1 Tablespoon Soy Sauce
1/2 Cup Thinly Sliced Snow Peas
1/2 Cup Shredded Red Cabbage
1/4 Cup Dry Roasted Peanuts
Cheesy Chickpea & Pesto
1/2 Cup Cooked Chickpeas
1 1/2 Ounces Crumbled Feta Cheese
1 Cup Halved Grape Tomatoes
1 Tablespoon Prepared Pesto
Mediterranean Medley
1/3 Cup Chopped Fresh Basil
1/2 Cup Thinly Sliced Cucumber
1 Cup Halved Cherry Tomatoes
1 1/2 Ounces Crumbled Feta Cheese
1 1/2 Ounces Sliced Kalamata Olives
Peppery & Nutty
1 Cup Arugula
2/3 Cup Thinly Sliced Radishes
3 Tablespoons Toasted & Chopped Walnuts
2 Ounces Crumbled Goat Cheese
Melon, Mint & Parm
1/2 Cup Fresh Cubed Cantaloupe
2 Tablespoons Fresh Mint Leaves
2 Ounces Thinly Sliced Prosciutto
1 1/2 Ounces Shaved Parmigiano-Reggiano Cheese
Freshly Ground Pepper
Cherry Almond Crunch
3/4 Cup Pitted Halved Fresh Cherries
1/4 Cup Toasted & Thinly Sliced Almonds
2 Tablespoons Chopped Fresh Basil
1 1/2 Ounces Crumbled Goat Cheese
Picnic Superstar
1/3 Cup Sliced Avocado
1/4 Cup Red Bell Pepper Strips
1/4 Cup Fresh Corn Kernels
2 Cooked Crumbled Center Cut Bacon Slices
2 Ounces Quartered Fresh Baby Mozzarella Balls
Easy Non-Salad Radish Ideas
I love radishes and am always drawn to the pretty color of a pile of radishes. Most of us just slice them into a green salad and the left-over radishes die a fateful death in the fridge. Here are some non-salad ideas that will expand your radish repertoire.
Radish Sauté – It doesn’t really occur to many people that you can cook radishes (as with cucumbers). It’s so simple to sauté radishes in olive oil or butter. They are delicious and make you appreciate radishes in a while new way.
Kimchi – Sprinkle the radishes with a bit of kosher salt and a little chili paste. Toss together and then pack them into a glass jar. Place in the back of the fridge for two weeks. Excellent on top of a burger.
Butter & Sea Salt – A fine butter and a pinch of sea salt on top of a radish slice make the perfect summer bite.
Radish “Sauerkraut” – Slice 1 pound of radishes and toss with 1 tablespoon of kosher salt. Pack tightly into a glass jar. Weigh down with a wrapped can and place on a shelf for two weeks. Makes a great addition to a sandwich.
Shaved & Lightly Poached In A Tasty Liquid – Slivers of radish dropped in a simmering stock and/or wine for 10 seconds are a great compliment to fresh fish. They let go of their bite, but retain some of their unique crunch we all know and love.
Braised – Sauté a little onion and garlic. Add in some radish quarters and a healthy splash of red wine. Cover and simmer for 20 minutes. Finish with a squeeze of lemon or dash of vinegar. Excellent draped over a grilled steak or pork chop.
Pickled – Slice some 1/4 inch coins and throw them into a jar. Pour brine over them (1 teaspoon kosher salt, 1/2 teaspoon sugar, 1/2 cup water and 1 1/2 cups cider vinegar). You may want to throw in a few dried chilis if you want a bit of spice. Let sit in your fridge for a week.
Soup – Simmered for 30 minutes in a soup. The radishes will take on a sweet and velvety character.
Grated – Grate the radishes along with some freshly grated ginger and use as a condiment with any oily fish such as trout or mackerel.
Roasted – Quarter and toss with a little olive oil. Season with kosher salt and freshly ground pepper. Roast in an oven at 425º F for 20 minutes. They should be a little brown and will become sweet. Toss them with some toasted nuts. They are a great side dish at any potluck picnic.
Easter Menu Ideas
The greatest feast of the Christian Church takes its name from that of Eastre, the Anglo-Saxon goddess of the dawn. The feast, however, has another name, the Pasch, the Greek word coming from the Hebrew pesakh, the Passover. This is the term for the feast which is used in nearly every language except English and German, but even these two languages use the words Paschal candle and Paschaltide. In the churches of the Eastern Orthodox the feast of Easter comes somewhat later than in the Western calendar, but the observance is as great, if not greater. Here are some Easter feast ideas that may be useful in your home this Sunday.
Easter Breakfast Or Brunch
Mini Frittatas: Cheddar, Asparagus, Sun-Dried Tomato, Swiss, Bacon or Mushroom
Spring Onion Quiches With Gruyere Cheese: Cooked Leeks & Onions With Cheese & A Savory Egg Custard Baked In A Tart Shell
Asparagus, Arugula & Goat Cheese Quiche: Asparagus, Baby Arugula & Goat Cheese Mixed With Egg Custard Baked In a Flaky Crust
Fresh Fruit Platter: Sliced Cantaloupe, Honeydew, Watermelon , Pineapple, Grapes & Berries
Easter Appetizers
Asparagus Rolled In Pancetta
Mini Spinach & Ricotta Calzone
Bruschetta
Crudites Platter: Celery, Broccoli, Cauliflower, Green & Yellow Squash, Sliced Cucumbers, Red/Yellow/Green Bell Peppers, Grape Tomatoes And Baby Carrots
Cheese Platter: Classic American & European Cheeses Cubes & Wedges For Snacking. Serve With Almonds & Crostini
Shrimp Cocktail: Cook, Devein & De-shell Large Shrimp Serve with Lemons & Cocktail Sauce
Smoked Salmon Platter: Sliced Salmon With Chopped Red Onions, Capers, Cornichons, Mustard Sauce & Horseradish Sauce
Whole Boneless Poached Salmon: Poached In White Wine With A Light & Creamy Dill Sauce
Soups
Spring Pea & Onion Soup: Pureed Spring Pea & Onion Soup Made With Celery, Leeks, Garlic & Thyme
Carrot & Fennel Soup: Carrots, Fennel & Tomatoes Cooked In Vegetable Broth. Pureed Smooth
Salads & Side Dishes
Shrimp, Spring Pea & Morel Salad: Shrimp With Crispy Spring Peas, Morel Mushrooms & Tomatoes Lightly Tossed In A Lemon Vinaigrette
Golden Beet, Radish & Frisee Salad: Golden Beets, Radishes, Frisee Served With Goat Cheese, Pecans & Champagne Vinaigrette.
Grilled Asparagus: Marinate In Olive Oil & Kosher Salt. Grill
Gnocchi, Peas & Pancetta: Gnocchi, Peas, Panchetta, Ricotta Salata, Baby Arugula & Lemon Zest
Entrees
Honey Spiced Turkey Breast: Brine, Slow Roast Finished With Spices & Honey Glaze
Apricot Bourbon Glazed Ham: Apricot Jam, Honey, Dijon Mustard & Bourbon Combined & Poured On Top Of Ham Then Baked
Victoria’s Apricot Pork Tenderloin
Rosemary Rubbed Leg Of Lamb: Boneless Leg Of Lamb Marinated In Olive Oil & Herbs Then Roasted To Medium Rare
Grilled Salmon With Crispy Potato & Leek Fondue: Grilled Salmon Topped With Melted Spring Leeks With A Touch Of Cream & Crispy Fingerling Potatoes
Rack Of Lamb: Roasted With A Variety Of Spices
Desserts
Carrot Cake With Cream Cheese Frosting
Chocolate Cake
Yellow Cake With White Chocolate Ganache
Victoria’s Caramel & Chocolate Pecan Bars
Fruit Tarts
Hot Cross Buns
Ides of March
The “Ides of March” are upon us! To mark the date of the assassination of Julius Caesar I thought I would post the classic Caesar Dressing recipe.
Caesar Dressing
3 Garlic Cloves
3 Anchovy Fillets
3 Tablespoons Lemon Juice
3 Tablespoons Olive Oil
1 Tablespoon Dijon Mustard
1/2 Teaspoon Worcestershire Sauce
1 Hard Cooked Egg Yolk
In a blender (or food processor) combine the three garlic cloves, the anchovy fillets and lemon juice. Cover and blend until mixture is nearly smooth, stopping to scrape down sides as needed. Add oil, mustard, Worcestershire sauce and cooked egg yolk. Cover and blend until smooth. Cover with plastic wrap and chill for 2 to 24 hours.
Parmesan Croutons
Cut four 1/2 inch thick slices of French bread into 3/4 inch cubes and set aside. In a large skillet melt 1/4 cup butter. Remove from heat. Stir in 3 tablespoons grated Parmesan cheese and 1/8 teaspoon garlic powder. Add bread cubes, stirring until cubes are coated with butter mixture. Spread bread crumbs in a single layer in a shallow baking pan. Bake in a 300° F oven for 10 minutes and stir. Bake about 10 minutes more or until bread cubes are crisp and golden. Cool completely and store in an airtight container for up to 1 week. Makes 2 cups
Healthy & Whole Foods
Many Americans have been struggling with weight issues for years. People may lose a few pounds by trying various diets, but only to gain a few extra pounds when resuming old eating patterns. As we get older we find that losing weight becomes much more difficult with our metabolisms slowing substantially. Being overweight brings on serious health risks such as diabetes, cancer and heart disease. It is important for us to make a real connection between what we eat and our overall health. Here are some eating tips that typically make a difference in weight loss and, of course, incorporating exercise into your daily routine helps significantly.
Breakfast
Eat a healthy breakfast every day. A healthy breakfast is one that consists of
Protein, fruit and whole grains. Avoid processed foods. Eating breakfast helps
prevent overeating later in the day. Try eating an egg sandwich with a piece of fruit or whole grain cereal with low fat or skim milk and a banana.
Water
Drink more water. Most of us don’t drink enough water. Substitute water for sodas, juices, alcoholic drinks and even diet sodas. Substitute water for those high calorie drinks and you will begin to see the pounds melt away. I like to drink sparkling water when I crave a soda.
Fish
Fish is great for giving you those good omega-3 fatty acids that we all need and
is lower in calories. Stay away from eating processed meats like hot dogs and sausages. Eat fish two to three times per week and eat red meat once a week at most.
Whole Grains
Whole grains are chock full of vitamins, minerals and high in fiber. Eat whole wheat bread, whole wheat pasta and brown rice. Stay away from refined grains such as white bread and white pasta.
Fruits & Vegetables
We need our fruits and vegetables. They are antioxidant rich foods that help in weight loss. Fresh produce contains water so we feel full and satisfied longer. Berries are great antioxidants.
Dairy
Including low-fat dairy food into our diets is important. These foods are rich in calcium and vitamin D. Many of us are deficient in obtaining these bone building vitamins.
“Diet” Foods
Just because the label says “diet” or “low-fat” or “fat-free” doesn’t mean that they are healthy for us or will promote weight loss. These foods are typically loaded with sugar and are highly processed which means empty calories. It would be better to eat a hand-full of nuts than to turn to these impostors.
Home Cooking
As you know I am big on cooking at home. I rarely use processed foods and would rather cook my own meals. It takes time, money and energy, but in the end it’s worth it. When we eat out in restaurants we truly don’t know how our food is cooked. Chefs tend to put butter on “everything” and that’s why the meals taste good. Also, we tend to eat much larger portions when we go out for dinner. For certain stay away from fast food restaurants.
Portion Sizes
I am a visual person. It sounds ridiculous but the serving size for fruits and vegetables should be fist size. Look at your fist and get a visual of what a fruit/veggie serving size should be. A serving size of meat should be the size of a deck of cards and a serving size of fish should be the size of a checkbook. Eat smaller meals!
Slow Down
Eat slower. We should spend 30 minutes eating a meal. Eat at the table sitting down.
Food Labels
Read those food labels for calories and other nutrients. Scan the food labels for how many grams of sugar an item has. Just because a food item my say it is low in fat it just may have a high amount of sugar.
Snacking
Snacking twice a day on healthy snacks helps from overeating later in the day. Healthy snacks are items such as fruit, carrots or a handful of nuts (not sugar coated candy type nuts). Don’t forget that water!
Gum
Believe it or not chewing gum can help keep that weight off. I like to nibble so when I get the urge to nibble I will pop a couple pieces of gum in my mouth.
Sleep
Sleep at least 7 hours per night.
Exercise
Join a gym and go at least 3 times a week. If you can’t make it to a gym then walk. Go for a walk after lunch or after dinner for 45 minutes to an hour. Incorporate lifting some free weights into your routine.
Foods To Avoid
Butter
Ice Cream
Chips
Crackers
Instant Oatmeal
Fish Sticks
Sugary Cereal
White Pasta
Cereal Bars
Candy Bars
Fried Chicken
Regular Pretzels
Potato Chips
White Bread
White Potatoes
Prepared Salad Dressings
White Rice
Cookies
Foods To Eat
Olive Oil
Greek Yogurt
Nuts
Seeds
Steel Cut Oats
Broiled Salmon
High Fiber Cereal
Whole Wheat Pasta
Blueberries
Piece of Dark Chocolate
Grilled/Roasted Chicken
Whole Wheat Pretzels
Unbuttered Popcorn
Whole Wheat Bread
Sweet Potatoes
Oil & Vinegar Salad Dressing
Brown Rice
Figs
