I've heard from many of you that the biggest problem with The Svelte Gourmet recipes is portion control. I'm flattered that you enjoy my recipes so much! I'm as guilty of portion uncontrol as anyone -- and with the ridiculous portion sizes in most restaurants, it's no wonder that we don't know when to stop.
Sometimes I just need a system reset. A few days of calorie reduced meals to shed the extra pounds of overindulgence. Enter the mighty salad! Salads for lunch and dinner for a few days cut out a ton of carbs from your normal diet and still keep your metabolism moving (unlike skipping meals, which will backfire!). Filling up on mostly veggies really means that you're cutting down on the rest of your portions.
Now here's the kicker. You can bore yourself to death with veggies and store-bought diet dressings, leaving you unsatisfied and with the propensity to overeat later. Or you can completely sabotage your efforts by ordering a salad right off the menu in a restaurant -- sadly, many are WORSE than ordering that cheeseburger. Check out this recent article from Men's Health, titled "Worst Salads In America." Frightening!
So how do we choose between complete boredom and diet sabotage? We don't! If you're having a salad with your meal, try The Svelte Gourmet Signature Salad. At under 100 calories, it's a great way to fill yourself up before digging into that main course and overeating. We have this salad virtually every night with dinner, and it remains Keith's favorite part of the meal. Try it!
So what about the main course? Well, my philosophy is that you can take any type of cuisine and make it into a satisfying, low calorie salad. Again, if you're a purist in your approach to cooking (Greeks wouldn't consider this Greek, or this veggie isn't found in Asia), then you probably won't be a fan of my interpretations. But to me, they taste great, help me to lose weight, and are completely boredom-free. I can have a different salad for each meal and not feel like I'm eating the same thing over and over!
Start with the basics -- lettuce, mixed greens, or spinach. Add cucumbers, tomato and any other raw veggie you like (I avoid potatoes and corn because they're starchy). Then you need a lean protein. If you have a favorite chicken or beef marinade that's calorie and fat conscious, then by all means, use it. For grilled chicken, I like to marinate it for 30 minutes in 2 tbsp melted butter, 1/4 cup vinegar and 1/4 cup water, then baste it with a fresh batch of the mixture. Delicious! This is pretty much "Dad's Chicken on the Grill" from the cookbook. For this purpose, London broil or sirloin (both lean cuts!) are great grilled with just salt, pepper and garlic powder.
Now it's time to mix it up! Start with the base of veggies and the protein of your choice (try to stick to 4 ounces cooked and sliced on top). Now add the flavor:
Asian Salad
Sliced green onions
A few chopped peanuts
Red pepper flakes
No sugar added Mandarin orange segments
Dressing of rice vinegar, a few drops of sesame oil and minced ginger to taste
Mexican Salad
Onions (cooked until somewhat soft and browned in just a touch of olive oil)
Sliced jalapenos (you can cook these with the onions, leave them raw, or use the pickled kind)
Less than one ounce finely shredded extra sharp cheddar cheese
Dressing is simply the tomato-based salsa of your choice -- as much as you want!
Greek Salad
Red onion
Less than one ounce crumbled feta cheese
One tablespoon sliced or chopped calamata olives
Dressing of red wine vinegar, lemon juice and dried oregano
See? Easy, right? And trust me, you'll feel like you're eating a different meal every night. No more boring salads!
For more variations, try different proteins -- shrimp, fish like salmon, or tuna mixed with 1 tbsp light mayo and chopped pickles/celery/onions. I often use whatever protein I have left from a meal for a salad the next day. Just watch your portions -- try to stick to 4 ounces. If you follow these rules, each of these salads has between 250 and 350 calories -- in the whole meal!
My rule of thumb for dressings is simple. If the traditional version is vinegar- and oil-based, just skip the oil or replace the oil with water to cut down on the harshness of the vinegar. If it's a creamy dressing, use plain yogurt or fat-free buttermilk (or a combination of both) instead of sour cream or mayonnaise. Using fresh herbs, vinegar and garlic will work great for a ton of flavor. If you're not that motivated, even those powder dressing packets work great in a pinch! The Italian dressing packet that comes with the glass carafe is great if you fill the vinegar to the V line, then use water to both the W (water) and O (oil) lines. If you're making ranch with the dressing/dip mix, simply replace the sour cream/mayo with the yogurt/buttermilk as aforementioned. Using these tricks will make your vinegar-based dressings have virtually no calories and your creamy dressings will have about 10 calories per tablespoon. Can't beat that! Just watch the salt and be on the lookout for MSG if you're using a store bought "packet" of anything!
If you're eating out, order mixed greens and veggies with grilled chicken or fish. Skip the bacon, cheese, and whatever else comes on that salad -- if you see something on the ingredient list that wouldn't fit into a diet at home, don't order it on your salad! The lettuce does not automatically make it healthy! Skip the prepared dressing and ask for the oil and vinegar carafes -- and just use the vinegar!
I challenge you to raise the (salad) bar. I promise it doesn't have to be boring. Mix it up and you'll see results without the traditional "salad diet" boredom. Enjoy, and please let me know what versions you use! I would love some new ideas!
The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html.
TasteQuery
Showing posts with label diet. Show all posts
Showing posts with label diet. Show all posts
Sunday, September 5, 2010
Thursday, May 20, 2010
Operation Rescue! Plus, Black Bean Burgers.
So Taylor has decided that she wants to be a vegetarian. I think a few too many "predator vs. prey" episodes on the nature channel made her think twice about eating meat. And I can't say I blame her! Keith and I told her that we would support her decision to become an herbivore as long as she's feeding her body the fuel and vitamins it needs to operate properly. Apparently, she'd been simply skipping the meat in her meals and just eating the sides. But what about protein?! Sugary peanut butter just won't cut it in this house!
Hmmm...I've never ventured down the meatless path. I had to think about this one for a while. And in the meantime, we planned a lovely day on the boat with the kids and our dog Penny. Charleston's waterways are a beautiful network of tidal creeks and inlets. We love to hop in the boat for a day of exploring. When the tide is low, the sandbars emerge and some of the saltwater wildlife gets a chance in the sun.
Ahhh...sunshine and a slight sea breeze make for a gorgeous day on the water. Add family, tunes, and some ice cold Corona (Light, of course!) and you have what I consider a nearly perfect day. The tide was going out and we stopped at a nearby sandbar to explore. Taylor, Courtney and Penny hopped out of the boat and ran to play with hermit crabs, dig for clams and play in the sand and surf. That didn't last long, though. It only took a few minutes for the girls to discover some abandoned crab traps -- unlawfully abandoned, I should add. You see, trapping crabs is legal, but allowing the traps to shift to a place where they emerge at low tide is not.
Unfortunately, these particular offenders even clipped their distinguishing buoys, leaving traps full of crabs to be buried under the sand and bake in the sun.
Fortunately for these crabs, we had animal activists Taylor and Courtney on the case! And a majority of the crabs were still alive! With the traps clipped and buried in the sand, the crabs must have surely been starving, surviving only when the tide came back in. So we started digging. Even Penny helped! It was hard work, but those girls dug for hours. "Hmmm....we need some water to pour in here to rinse the sand away. Jenny, can we use your beer bottle? Oh wait, we don't know if these crabs are 21!" Oh, precious Courtney.
We managed to save many blue crabs and stone crabs, releasing them into the water for another shot at life. It felt good. And it made me realize that if Taylor was serious about being a vegetarian, then I needed to do what I could to teach her how to do it the right way.
My first attempt? Black Bean Burgers! At first we looked in the frozen food section of the grocery store, comparing and contrasting the veggie burger section. First of all, the sodium content in many brands is as bad as the "bad" processed food. Couple that with preservatives and an exorbitant price tag, and I'm done with that option. So homemade it is! And I must say, I didn't miss the meat in my meal that night at all.
What I found is that with a very basic (and inexpensive!) base recipe, you can adapt your black bean burgers to your taste and mood. For flavor, anything goes! I flavored these with a somewhat traditional "barbecue sauce" made with ketchup, mustard, honey, Worcestershire sauce and garlic powder. Yum! If you're in the mood for Asian food, season them with soy sauce, garlic, ginger and Sriracha. That's next on my list, because it sounds amazing. If you're in a hurry, a few tablespoons of bottled salsa will do the trick -- and don't forget the guacamole to top it off! Like I said, anything goes. Play with what you like and let me know what you come up with!
Now, here's the basic recipe:
Black Bean Burgers
Serves 4-6
2 cans black beans (14.5 ounces each), drained and rinsed
1/2 cup breadcrumbs (using whole wheat earns you bonus points!) 1/2 cup wheat bran
2 eggs
That's it! Roughly mash the beans with the back of a fork or potato masher, incorporate the rest of the ingredients and the flavorings of your choice! Grill over medium heat for about 20 minutes, flipping halfway through and misting with olive oil or butter spray so they don't dry out or burn.
Serve them with some Svelte Macaroni & Cheese, Unfried Green Tomatoes, Roasted Spinach with Truffle Oil & Sea Salt, or The Svelte Gourmet Signature Salad. Voila! You'll get plenty of protein and fiber from the burgers, but you won't be asking "where's the beef?!"
I'm inspired now. Dozens of crabs lived to see another day. And I'm going to break out of my comfort zone a little bit and try more meatless main dishes. Stay tuned!
The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. Enjoy!
Hmmm...I've never ventured down the meatless path. I had to think about this one for a while. And in the meantime, we planned a lovely day on the boat with the kids and our dog Penny. Charleston's waterways are a beautiful network of tidal creeks and inlets. We love to hop in the boat for a day of exploring. When the tide is low, the sandbars emerge and some of the saltwater wildlife gets a chance in the sun.
Ahhh...sunshine and a slight sea breeze make for a gorgeous day on the water. Add family, tunes, and some ice cold Corona (Light, of course!) and you have what I consider a nearly perfect day. The tide was going out and we stopped at a nearby sandbar to explore. Taylor, Courtney and Penny hopped out of the boat and ran to play with hermit crabs, dig for clams and play in the sand and surf. That didn't last long, though. It only took a few minutes for the girls to discover some abandoned crab traps -- unlawfully abandoned, I should add. You see, trapping crabs is legal, but allowing the traps to shift to a place where they emerge at low tide is not.
Unfortunately, these particular offenders even clipped their distinguishing buoys, leaving traps full of crabs to be buried under the sand and bake in the sun.Fortunately for these crabs, we had animal activists Taylor and Courtney on the case! And a majority of the crabs were still alive! With the traps clipped and buried in the sand, the crabs must have surely been starving, surviving only when the tide came back in. So we started digging. Even Penny helped! It was hard work, but those girls dug for hours. "Hmmm....we need some water to pour in here to rinse the sand away. Jenny, can we use your beer bottle? Oh wait, we don't know if these crabs are 21!" Oh, precious Courtney.
We managed to save many blue crabs and stone crabs, releasing them into the water for another shot at life. It felt good. And it made me realize that if Taylor was serious about being a vegetarian, then I needed to do what I could to teach her how to do it the right way.
My first attempt? Black Bean Burgers! At first we looked in the frozen food section of the grocery store, comparing and contrasting the veggie burger section. First of all, the sodium content in many brands is as bad as the "bad" processed food. Couple that with preservatives and an exorbitant price tag, and I'm done with that option. So homemade it is! And I must say, I didn't miss the meat in my meal that night at all.
What I found is that with a very basic (and inexpensive!) base recipe, you can adapt your black bean burgers to your taste and mood. For flavor, anything goes! I flavored these with a somewhat traditional "barbecue sauce" made with ketchup, mustard, honey, Worcestershire sauce and garlic powder. Yum! If you're in the mood for Asian food, season them with soy sauce, garlic, ginger and Sriracha. That's next on my list, because it sounds amazing. If you're in a hurry, a few tablespoons of bottled salsa will do the trick -- and don't forget the guacamole to top it off! Like I said, anything goes. Play with what you like and let me know what you come up with!
Now, here's the basic recipe:
Black Bean Burgers
Serves 4-6
2 cans black beans (14.5 ounces each), drained and rinsed
1/2 cup breadcrumbs (using whole wheat earns you bonus points!) 1/2 cup wheat bran
2 eggs
That's it! Roughly mash the beans with the back of a fork or potato masher, incorporate the rest of the ingredients and the flavorings of your choice! Grill over medium heat for about 20 minutes, flipping halfway through and misting with olive oil or butter spray so they don't dry out or burn.
Serve them with some Svelte Macaroni & Cheese, Unfried Green Tomatoes, Roasted Spinach with Truffle Oil & Sea Salt, or The Svelte Gourmet Signature Salad. Voila! You'll get plenty of protein and fiber from the burgers, but you won't be asking "where's the beef?!"
I'm inspired now. Dozens of crabs lived to see another day. And I'm going to break out of my comfort zone a little bit and try more meatless main dishes. Stay tuned!
The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. Enjoy!
Monday, April 26, 2010
Hot Dog Chicken...and I mean that in a good way!
I love coming up with new recipes to feed my family -- and I love blogging about them, photographing them, and sharing them with you. Nothing gives me a sense of satisfaction like making one of our standard lean proteins into something new, different and interesting. That's the feeling I got when I made and blogged about Island Grilled Chicken with Pineapple Salsa a couple months ago. Ahh, what a refreshing summer flavor -- and healthy!
That night, Courtney ate hers (the whole thing!!!), but without the salsa. And of course she didn't hesitate to share her two cents about the meal.
Courtney: "This is SOOO good. It tastes like hot dogs."
Me: "Uh...(stammer)....wha....(gasp)...HOT DOGS?!?!"
I think my heart skipped a beat, and not in an "excitement" kind of way. HOT DOGS?! I mean, seriously, I'm aspiring to make "gourmet" food healthy. Hot dogs are the polar opposite of gourmet. Right?! But it sort of did taste like a hot dog without the salsa.
So for the next month, I smiled and nodded absently when Courtney asked for "Hot Dog Chicken." Of course she didn't mean it as an insult. She really loved it and wanted me to make it again. Hot dogs. Ahhh! Not really what an aspiring foodie wants her food to be compared to.
Then last week, PBS aired Food, Inc. I admit, I haven't been all that focused on organic food, sustainable agriculture, etc. I've focused my time and energy on cutting calories and fat and focusing on lean proteins, whole grains and lots of veggies. It didn't really matter to me where it all came from. But Food, Inc. really shed some light on things. Wow. So I'm paying a lot more attention now. Not only for the health of our planet, but for the health of my family!
I've always known that processed food is bad for us. Day-glow "cheeze" powder can't be natural. And the salt! Needless to say, it's a constant battle with the kids.
Courtney: "Can you PLEASE be 'Vacation Poopsie' again this weekend?!" (Keith affectionately calls me Poopsie, and now, so do the kids...I can't believe I just told you that. "Vacation Poopsie" was the person who ate everything in sight and let the kids go a little crazy with the junk food for a week.)
Me: "No, 'Vacation Poopsie' is only for vacations. You've got regular Jenny back now. And Jenny wants to feed you wholesome food that fuels your bodies." (All of a sudden, I'm referring to myself in the third person.)
Courtney: "But I'm known for my junk food! I have a reputation to mutate!" (We're embracing her growing vocabulary. SO CUTE.) "Can you PLEASE make Hot Dog Chicken?!"
OK, hold on. What did she just say? She thinks my chicken recipe is junk food. And it tastes like hot dogs, which are the ultimate junk food. We've all heard about what goes into a hot dog, so I won't go into detail. But I'm over being offended about the comparison. In fact, I may be a genius! And so what if hot dogs aren't gourmet? The point isn't to be a food snob, anyway! And I'll admit, I do like a hot dog every now and then. Who doesn't?
So Hot Dog Chicken it is! Served with a side of Cheesy Roasted Cauliflower (recipe forthcoming) that Keith says tastes sort of like French fries. Taylor agreed. Um....either I have food makeover super powers or I've effectively brainwashed all of them. Either way...
I did some Googling, and found out that the main two spices listed in the typical hot dog's flavor profile are coriander and garlic. OK! So now I know why my Island Grilled Chicken tastes like hot dogs. I'll be keeping that in mind the next time I read a recipe showcasing those ingredients! However, if you have a picky eater, a ball park junkie, or just love hot dogs, I encourage you to try this recipe. It's really fast, really easy, and REALLY healthy. And now, every time Courtney craves a hot dog, I can feel good about it. Enjoy!
Hot Dog Chicken Marinade
1/4 cup rice vinegar
1 tbsp ground coriander
1/4 tsp garlic powder
1 tsp salt
1/2 tsp crushed red pepper flakes
Mix all ingredients and marinate boneless, skinless chicken breasts in mixture for at least 2 hours. Discard marinade and grill chicken until a meat thermometer registers 165 degrees.
And that's that. I want to feel good about what my family is eating, and with each new svelte recipe, it gets easier and easier. They're starting to trust me more, and Taylor even said that she was craving healthy food this weekend and looking forward to my cooking! And I guess my chicken tasted like a hot dog this time, but I'm over it. At least it's adding some variety to the ho-hum chicken breast and Courtney's eating! Enjoy!
For more svelte recipes, order The Svelte Gourmet: A Month of Main Courses cookbook at www.thesveltegourmet.com/products.html.
That night, Courtney ate hers (the whole thing!!!), but without the salsa. And of course she didn't hesitate to share her two cents about the meal.
Courtney: "This is SOOO good. It tastes like hot dogs."
Me: "Uh...(stammer)....wha....(gasp)...HOT DOGS?!?!"
I think my heart skipped a beat, and not in an "excitement" kind of way. HOT DOGS?! I mean, seriously, I'm aspiring to make "gourmet" food healthy. Hot dogs are the polar opposite of gourmet. Right?! But it sort of did taste like a hot dog without the salsa.
So for the next month, I smiled and nodded absently when Courtney asked for "Hot Dog Chicken." Of course she didn't mean it as an insult. She really loved it and wanted me to make it again. Hot dogs. Ahhh! Not really what an aspiring foodie wants her food to be compared to.
Then last week, PBS aired Food, Inc. I admit, I haven't been all that focused on organic food, sustainable agriculture, etc. I've focused my time and energy on cutting calories and fat and focusing on lean proteins, whole grains and lots of veggies. It didn't really matter to me where it all came from. But Food, Inc. really shed some light on things. Wow. So I'm paying a lot more attention now. Not only for the health of our planet, but for the health of my family!
I've always known that processed food is bad for us. Day-glow "cheeze" powder can't be natural. And the salt! Needless to say, it's a constant battle with the kids.
Courtney: "Can you PLEASE be 'Vacation Poopsie' again this weekend?!" (Keith affectionately calls me Poopsie, and now, so do the kids...I can't believe I just told you that. "Vacation Poopsie" was the person who ate everything in sight and let the kids go a little crazy with the junk food for a week.)
Me: "No, 'Vacation Poopsie' is only for vacations. You've got regular Jenny back now. And Jenny wants to feed you wholesome food that fuels your bodies." (All of a sudden, I'm referring to myself in the third person.)
Courtney: "But I'm known for my junk food! I have a reputation to mutate!" (We're embracing her growing vocabulary. SO CUTE.) "Can you PLEASE make Hot Dog Chicken?!"
OK, hold on. What did she just say? She thinks my chicken recipe is junk food. And it tastes like hot dogs, which are the ultimate junk food. We've all heard about what goes into a hot dog, so I won't go into detail. But I'm over being offended about the comparison. In fact, I may be a genius! And so what if hot dogs aren't gourmet? The point isn't to be a food snob, anyway! And I'll admit, I do like a hot dog every now and then. Who doesn't?
So Hot Dog Chicken it is! Served with a side of Cheesy Roasted Cauliflower (recipe forthcoming) that Keith says tastes sort of like French fries. Taylor agreed. Um....either I have food makeover super powers or I've effectively brainwashed all of them. Either way...
I did some Googling, and found out that the main two spices listed in the typical hot dog's flavor profile are coriander and garlic. OK! So now I know why my Island Grilled Chicken tastes like hot dogs. I'll be keeping that in mind the next time I read a recipe showcasing those ingredients! However, if you have a picky eater, a ball park junkie, or just love hot dogs, I encourage you to try this recipe. It's really fast, really easy, and REALLY healthy. And now, every time Courtney craves a hot dog, I can feel good about it. Enjoy!
Hot Dog Chicken Marinade
1/4 cup rice vinegar
1 tbsp ground coriander
1/4 tsp garlic powder
1 tsp salt
1/2 tsp crushed red pepper flakes
Mix all ingredients and marinate boneless, skinless chicken breasts in mixture for at least 2 hours. Discard marinade and grill chicken until a meat thermometer registers 165 degrees.
And that's that. I want to feel good about what my family is eating, and with each new svelte recipe, it gets easier and easier. They're starting to trust me more, and Taylor even said that she was craving healthy food this weekend and looking forward to my cooking! And I guess my chicken tasted like a hot dog this time, but I'm over it. At least it's adding some variety to the ho-hum chicken breast and Courtney's eating! Enjoy!
For more svelte recipes, order The Svelte Gourmet: A Month of Main Courses cookbook at www.thesveltegourmet.com/products.html.
Sunday, February 28, 2010
Extreme Makeover: Recipe Edition!
Since you're all taking The Pantry Challenge and cooking at home this week, I thought it would be a good time for a recipe makeover! Send your favorite "not so svelte" recipe to me at jenny@thesveltegourmet.com. Over the next couple weeks, I'll choose a few to revamp. I'll publish the made-over versions in upcoming blog entries!
I know what you're thinking. There's no way "my famous xyz" will be the same with lighter ingredients! Well, you're right, it probably won't be exactly the same. But here's what I can promise you -- it will still satisfy your urge for whatever it is supposed to satisfy! In other words, comfort food will still comfort you, dinner party food will still impress your guests, and quick-to-the-table dinner will still be speedy. Remember, this is a lifestyle change. We still need our favorites from time to time. Denying ourselves these guilty pleasures just leads to a backslide to bad behavior. My goal is to make your guilty pleasure with a lot less guilt!
Some of the made-over recipes from The Svelte Gourmet include
spaghetti, lasagna, pad Thai, burgers and even pizza -- a pizza so good that my family says it's better than delivery. They request it weekly and I oblige. After all, the entire 8-inch pizza only has 400 calories and is loaded with wholesome ingredients and no preservatives! That's my kind of diet food!
So send me your favorite guilty pleasures and I'll get to work on some svelte make-overs! Don't worry, I won't publish your original "secret" recipes -- just the new versions, attributed to you.
Send your recipes to jenny@thesveltegourmet.com. Go ahead, challenge me!
If you need some recipe ideas in the meantime, The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html.
I know what you're thinking. There's no way "my famous xyz" will be the same with lighter ingredients! Well, you're right, it probably won't be exactly the same. But here's what I can promise you -- it will still satisfy your urge for whatever it is supposed to satisfy! In other words, comfort food will still comfort you, dinner party food will still impress your guests, and quick-to-the-table dinner will still be speedy. Remember, this is a lifestyle change. We still need our favorites from time to time. Denying ourselves these guilty pleasures just leads to a backslide to bad behavior. My goal is to make your guilty pleasure with a lot less guilt!
Some of the made-over recipes from The Svelte Gourmet include
spaghetti, lasagna, pad Thai, burgers and even pizza -- a pizza so good that my family says it's better than delivery. They request it weekly and I oblige. After all, the entire 8-inch pizza only has 400 calories and is loaded with wholesome ingredients and no preservatives! That's my kind of diet food!So send me your favorite guilty pleasures and I'll get to work on some svelte make-overs! Don't worry, I won't publish your original "secret" recipes -- just the new versions, attributed to you.
Send your recipes to jenny@thesveltegourmet.com. Go ahead, challenge me!
If you need some recipe ideas in the meantime, The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html.
Thursday, February 25, 2010
Take the pantry challenge!
What we don't know CAN hurt us. I hate to be the bearer of bad news, but in my quest to figure out what's in the food we're eating, I've learned some pretty scary things. Restaurant salads are often the most calorie-laden things on the menu. Lean meats and vegetables are often prepared with oil and butter in restaurants. Eating a roll or two from the basket before your entree arrives can add 400 calories to your meal. My favorite CHICKEN sandwich at the fast-food restaurant near us has 800 calories -- in JUST THE SANDWICH. Don't even get me started on the fries. A restaurant-sized portion of pasta is often 3-4 times the recommended serving size. That adds 600-800 calories to your meal in JUST the pasta, never mind the sauce, cheese, sides, bread, etc. The restaurant margaritas I investigated had 500-1100 calories -- EACH.
Here are some additional things I figured out during my discovery:
1. Cooking at home can be fast
2. Cooking at home can shave thousands of calories off your DAILY intake
3. Cooking at home saves money
4. Cooking at home (even healthy cooking!) can taste just as good, if not better, than eating out
So I throw down the oven-mitt (sort of like a gauntlet, right?)! Here's the challenge! For one week, prepare healthy meals (lean proteins, veggies, whole grain carbs and only heart-healthy fats) AT HOME. This really is the perfect time for it, with the chilly February weather even here in Charleston (and in some parts of the country, even more snow on the way!). Use what's already in your pantry, fridge, or freezer -- and if you find that you've stocked your kitchen with unhealthy options, head to the grocery store. If you do venture out, stay away from prepared and processed foods -- microwave dinners don't count as home-cooking! And steer clear of the drive-through, take-out and deli!
Maybe you cook everyday and want to use this challenge to make your meals more healthy. Maybe your spouse does the cooking and you want to try your hand at it for a change. Or maybe neither of you cook and what you've just read above makes you want to make a change for yourself and your families. Whatever the reason, please give it a shot! I can tell you this -- eating in, cooking for myself and understanding what was going into the recipes (and thus, into my body!) was what made me lose weight. No crazy diets, no starving. Just eating the right foods at home. It shaved thousands of hidden restaurant calories from my diet. It's a no-brainer, right?!
Here are some tips to get you started:
1. At the beginning of the week, make a pot of soup. It's quick to reheat, lasts for several days and feeds you several times. The Creamy Broccoli Soup is a good choice because it's filling, low in calories (only 75 per 1 cup serving!) and packed with fiber. Keep the soup in the fridge and heat some up throughout the week for a quick lunch or a healthy snack -- or dinner if you don't feel like cooking!
2. Leftovers make great lunches during the week, or you can put them in the freezer for future dinners. I make The Svelte Gourmet Skinny Lasagna and Sweet & Spicy Chili regularly for the purpose of storing leftovers!
3. Banish the potatoes! They are simple carbs, they add unnecessary calories to your meal, they take a while to cook and you will still have enough to eat without them -- I promise!
4. Plan each meal to include a lean protein and lots of veggies. I typically plan meals that include whole grain rice or whole wheat pasta twice a week.
5. If you need recipe ideas, consult this blog or The Svelte Gourmet cookbook! Both are loaded with healthy choices, so you can't go wrong.
I'm taking the challenge, too -- over the past couple months, I've fallen into some bad behavior. Eating on the run, letting my passion for baking take over, seeking comfort food as the mercury falls. I'm ready to get back to it! Spring is right around the corner. Are you with me?!
Please comment below and share with us what you're cooking -- if you're trying this for the first time or if you already cook every day anyway! We can all use some inspiration and every challenge is easier with friends. If you need help or want an idea for what to do with some of the random things in your pantry, comment below or send me an email at jenny@thesveltegourmet.com. Maybe we'll come up with some new recipes together!
Take the pantry challenge! Eat in, eat right, lose weight, feel better. That's it. Good luck!
The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html. A portion of sales will be donated to Louie's Kids in the fight against childhood obesity.
Here are some additional things I figured out during my discovery:
1. Cooking at home can be fast
2. Cooking at home can shave thousands of calories off your DAILY intake
3. Cooking at home saves money
4. Cooking at home (even healthy cooking!) can taste just as good, if not better, than eating out
So I throw down the oven-mitt (sort of like a gauntlet, right?)! Here's the challenge! For one week, prepare healthy meals (lean proteins, veggies, whole grain carbs and only heart-healthy fats) AT HOME. This really is the perfect time for it, with the chilly February weather even here in Charleston (and in some parts of the country, even more snow on the way!). Use what's already in your pantry, fridge, or freezer -- and if you find that you've stocked your kitchen with unhealthy options, head to the grocery store. If you do venture out, stay away from prepared and processed foods -- microwave dinners don't count as home-cooking! And steer clear of the drive-through, take-out and deli!
Maybe you cook everyday and want to use this challenge to make your meals more healthy. Maybe your spouse does the cooking and you want to try your hand at it for a change. Or maybe neither of you cook and what you've just read above makes you want to make a change for yourself and your families. Whatever the reason, please give it a shot! I can tell you this -- eating in, cooking for myself and understanding what was going into the recipes (and thus, into my body!) was what made me lose weight. No crazy diets, no starving. Just eating the right foods at home. It shaved thousands of hidden restaurant calories from my diet. It's a no-brainer, right?!
Here are some tips to get you started:
1. At the beginning of the week, make a pot of soup. It's quick to reheat, lasts for several days and feeds you several times. The Creamy Broccoli Soup is a good choice because it's filling, low in calories (only 75 per 1 cup serving!) and packed with fiber. Keep the soup in the fridge and heat some up throughout the week for a quick lunch or a healthy snack -- or dinner if you don't feel like cooking!
2. Leftovers make great lunches during the week, or you can put them in the freezer for future dinners. I make The Svelte Gourmet Skinny Lasagna and Sweet & Spicy Chili regularly for the purpose of storing leftovers!
3. Banish the potatoes! They are simple carbs, they add unnecessary calories to your meal, they take a while to cook and you will still have enough to eat without them -- I promise!
4. Plan each meal to include a lean protein and lots of veggies. I typically plan meals that include whole grain rice or whole wheat pasta twice a week.
5. If you need recipe ideas, consult this blog or The Svelte Gourmet cookbook! Both are loaded with healthy choices, so you can't go wrong.
I'm taking the challenge, too -- over the past couple months, I've fallen into some bad behavior. Eating on the run, letting my passion for baking take over, seeking comfort food as the mercury falls. I'm ready to get back to it! Spring is right around the corner. Are you with me?!
Please comment below and share with us what you're cooking -- if you're trying this for the first time or if you already cook every day anyway! We can all use some inspiration and every challenge is easier with friends. If you need help or want an idea for what to do with some of the random things in your pantry, comment below or send me an email at jenny@thesveltegourmet.com. Maybe we'll come up with some new recipes together!
Take the pantry challenge! Eat in, eat right, lose weight, feel better. That's it. Good luck!
The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html. A portion of sales will be donated to Louie's Kids in the fight against childhood obesity.
Saturday, February 20, 2010
Food: Fashion or Fuel?
So I was cleaning up at the news station after my cooking segment the other day, and I was talking to one of the anchors and another show guest. The anchor really enjoyed the Creamy Broccoli Soup, and she was especially happy to learn the yogurt substitution trick. She was telling me about a cooking class that she took. During the class, she raised her hand and asked if there were any substitutions they could use to make the food more healthy. She said the chef gave her a glare that was like daggers. Then the other guest added that he once took a French cooking class, and he asked the chef if he could substitute soy butter. The chef threw a book at him. Wow...I'm prepared for a whole bookshelf to be thrown at me! I make creamy soup with no cream (gasp!) and I use a meat thermometer in my chicken (!!!).
I'm not bashing chefs or culinary training, nor am I saying that there is no place for rich foods or restaurant meals. I love eating out and trying unique, beautiful dishes! I am in awe of the amazing chefs who make it their life's work to create gastronomic masterpieces for us to enjoy. We are entitled to our nice dinners and guilty pleasures. I read cooking magazines and cookbooks and watch cooking shows daily. I love to cook and consider myself a foodie. But if I ate like that 3 meals a day, I'd be unfit inside and out. I also like to try rare and special ingredients, gourmet cheeses and foods that turn every night dinner into fancy fare. But if I did THAT for 3 meals a day, I'd also be broke. What I am saying is that we shouldn't be chastised -- by anyone! -- for wanting to keep ourselves and our families healthy most of the time.
I couldn't find a statistic on it, but I'd be willing to bet that 99% of people responsible for putting food on the table at home do not have formal culinary training. Many of us learned our cooking skills and eating habits from our parents -- good habits and bad! Recently, I've heard comments like, "my parents/grandparents ate fried food everyday and they lived to be 90." Well, my great grandmother baked bread everyday and fed her family a diet loaded with potatoes. After all, that's the most cost effective way to feed a husband and 13 children. But when you knead the bread yourself, dig your own potatoes and wash clothes for 15 people on a washboard, you're getting your cardio! I'll go out on a limb again and say that most of us do not have what is considered an "active" job. I certainly don't -- typing doesn't burn many calories, and even a thousand laps around my kitchen can't be considered cardio.
Anyway, I write this blog and share my recipes and lessons for the "every day" cook. Whether we have formal training or not, we all have to eat. Several times a day! I love the craze surrounding food and cooking -- there's even an entire television network devoted to it! But with food as fashion, the concern has mostly been taste, not nutrition. What's gotten lost is the concept of food as fuel. We need it to survive, and if we want our bodies to perform optimally, we have to put the best stuff in. Lean proteins, heart healthy fats, vitamin-rich vegetables and whole grain carbohydrates. The good stuff.
In 2009, the Centers for Disease Control and Prevention reported that 32 percent of American children are considered overweight and 34 percent of all Americans are considered obese. WOW. This is a serious problem. And the culprit isn't fancy restaurants, chefs or the Food Network. Really, I believe it's the drive-thrus and the processed and frozen food aisles at the grocery store. We've sacrificed nutrition for convenience. We're spending more time on the couch and in front of our computers and less time exercising. And we're going to pay the price for it. And this is not about being skinny, it's about being healthy inside, too. Keith used to have digestive problems and high blood pressure. Since he's been eating healthier and staying away from the sweet tea, he no longer has acid reflux and his blood pressure has normalized. Oh, and he's lost 20 pounds -- just a bonus.
Preparing healthy food everyday may seem daunting, but it really can be simple, fast, inexpensive, AND delicious! I receive so many comments from fans about what they do to make healthy food for their own families, and I love that this blog has become a forum for us to share our ideas. I've also received a little criticism here and there from those who have "expertise" in one area or another. And that's fine, throw those books! Dodging them is great cardio!
And I guess if I have to have a point, it is best said by this alliteration (because I'm nerdy like that) -- food can be fun, fashionable, and fancy (and fantastic, of course!), but most importantly, it should be fuel. Feed your bodies right (most of the time) and you'll be fit inside and out. And it feels good!
The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html. A portion of sales will be donated to Louie's Kids, a non-profit organization dedicated to fighting childhood obesity.
Enjoy!
I'm not bashing chefs or culinary training, nor am I saying that there is no place for rich foods or restaurant meals. I love eating out and trying unique, beautiful dishes! I am in awe of the amazing chefs who make it their life's work to create gastronomic masterpieces for us to enjoy. We are entitled to our nice dinners and guilty pleasures. I read cooking magazines and cookbooks and watch cooking shows daily. I love to cook and consider myself a foodie. But if I ate like that 3 meals a day, I'd be unfit inside and out. I also like to try rare and special ingredients, gourmet cheeses and foods that turn every night dinner into fancy fare. But if I did THAT for 3 meals a day, I'd also be broke. What I am saying is that we shouldn't be chastised -- by anyone! -- for wanting to keep ourselves and our families healthy most of the time.
I couldn't find a statistic on it, but I'd be willing to bet that 99% of people responsible for putting food on the table at home do not have formal culinary training. Many of us learned our cooking skills and eating habits from our parents -- good habits and bad! Recently, I've heard comments like, "my parents/grandparents ate fried food everyday and they lived to be 90." Well, my great grandmother baked bread everyday and fed her family a diet loaded with potatoes. After all, that's the most cost effective way to feed a husband and 13 children. But when you knead the bread yourself, dig your own potatoes and wash clothes for 15 people on a washboard, you're getting your cardio! I'll go out on a limb again and say that most of us do not have what is considered an "active" job. I certainly don't -- typing doesn't burn many calories, and even a thousand laps around my kitchen can't be considered cardio.
Anyway, I write this blog and share my recipes and lessons for the "every day" cook. Whether we have formal training or not, we all have to eat. Several times a day! I love the craze surrounding food and cooking -- there's even an entire television network devoted to it! But with food as fashion, the concern has mostly been taste, not nutrition. What's gotten lost is the concept of food as fuel. We need it to survive, and if we want our bodies to perform optimally, we have to put the best stuff in. Lean proteins, heart healthy fats, vitamin-rich vegetables and whole grain carbohydrates. The good stuff.
In 2009, the Centers for Disease Control and Prevention reported that 32 percent of American children are considered overweight and 34 percent of all Americans are considered obese. WOW. This is a serious problem. And the culprit isn't fancy restaurants, chefs or the Food Network. Really, I believe it's the drive-thrus and the processed and frozen food aisles at the grocery store. We've sacrificed nutrition for convenience. We're spending more time on the couch and in front of our computers and less time exercising. And we're going to pay the price for it. And this is not about being skinny, it's about being healthy inside, too. Keith used to have digestive problems and high blood pressure. Since he's been eating healthier and staying away from the sweet tea, he no longer has acid reflux and his blood pressure has normalized. Oh, and he's lost 20 pounds -- just a bonus.
Preparing healthy food everyday may seem daunting, but it really can be simple, fast, inexpensive, AND delicious! I receive so many comments from fans about what they do to make healthy food for their own families, and I love that this blog has become a forum for us to share our ideas. I've also received a little criticism here and there from those who have "expertise" in one area or another. And that's fine, throw those books! Dodging them is great cardio!
And I guess if I have to have a point, it is best said by this alliteration (because I'm nerdy like that) -- food can be fun, fashionable, and fancy (and fantastic, of course!), but most importantly, it should be fuel. Feed your bodies right (most of the time) and you'll be fit inside and out. And it feels good!
The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html. A portion of sales will be donated to Louie's Kids, a non-profit organization dedicated to fighting childhood obesity.
Enjoy!
Sunday, February 14, 2010
Eat, drink and give back - Girls' Night Out with a Cause!
Clients come to The Svelte Gourmet for different reasons -- some are trying to lose weight; some love to cook, but want to make their food healthier; some just want a night out with friends; and others know that if they come to The Svelte Gourmet, they won't have to do the dishes! Whatever the reason, we always have a great time, make a lot of fantastic food, and keep the calories to a minimum.
This particular group of ladies has a monthly girls' night out, with one major difference -- each month, they pick a charity to support. What a fantastic idea! I was honored to host their group and inspired to find my own ways to give back. I'm sharing this with you in the hopes that their girls' night out theme inspires you, too!
They had a great time, learned a lot, and we prepared a 5-part meal with fewer calories than 2 slices of pan pizza or most restaurants' dinner salads (more on this later)! But don't take my word for it...here's what they have to say:
Serving Up Taste, Not Calories
by Tess Hughes, GNO with a Cause
Charleston, South Carolina
The GNO with a Cause group headed out to the quaint town of Meggett, South Carolina to attend a fully-personalized, Thai-themed cooking lesson at the home of Jenny Fox, creator of The Svelte Gourmet. She welcomed us into her beautiful home to get a personalized, hands-on lesson on cooking a four course meal with less than 800 calories.
The room was filled with nostalgic music and the smell of fresh ingredients as we entered the home of The Svelte Gourmet herself. The kitchen was organized by course with recipes and ingredients at each station, which kept the preparation time down to a minimum. As a team we whipped up
each course and sat to enjoy it before moving onto the next item on the menu. In between course preparation, Jenny answered any questions and offered up helpful hints. In addition to learning some fabulous low-calorie recipes, we took home a wealth of information on nutrition, no-calorie fillers and cooking tips and tricks. Jenny even had recipe cards of the entire meal for us to take home. The lesson's content was invaluable!
At the end of the meal, we were full, satisfied and talking about scheduling our next lesson before we could
make it out of the front door. Although we
had just met Jenny for the first time that evening, we felt at home and welcomed. Thanks to Jenny for her charitable contribution to our February GNO with a Cause that benefited the Grace Home. To learn more about Grace Home, please visit
http://www.hebroncolony.org/grace_home.html.
Here's the menu that Jenny prepared for us:
Ginger Sesame Salad Dressing over a bed of spinach, tomatoes and cucumbers
Far East Tomato Soup
Bok Choy with Sesame Drizzle
Shrimp Pad Thai
Petit Creme Brulee
For more information on The Svelte Gourmet, please visit
http://www.thesveltegourmet.com/.
Thank you, Tess, for the great review! Now, a couple things. First, for the sake of learning, we cook a lot of courses as part of The Svelte Gourmet lessons and dinner parties. I certainly don't cook 5-part dinners every night, and I'm guessing you don't either! But take the dinner we cooked and split it up a little, and you have components that very easily fit into a reduced calorie diet. For example, the soup for lunch with a slice of whole grain bread; entree, side and salad for dinner; and dessert for a snack. Voila! But still, even with all its components, this entire dinner had fewer calories that 2 slices of pan pizza.
Which brings me to another point...a lot of people tell me they're trying to eat better, but wonder why they're not losing any weight. I know it can be depressing, but it's very important to know how much you're actually eating (even if you eat it anyway). You will be shocked by how many calories you're actually taking in. Yes, I'm a bit (a lot) nerdy with my calorie spreadsheets and Internet nutrition searches, but it really helps me to know what I'm putting in (and therefore, why the scale isn't budging!). I don't always practice what I preach, but in any lifestyle change, you're entitled to splurge once in a while. Anyway, if you have any questions about the calories in the foods you eat, let me know -- I'll research it for you!
Again, I'm honored that the ladies chose The Svelte Gourmet for their February location, and their review provides a great snapshot of what we do for clients in The Svelte Gourmet kitchen. It's inspired me to keep giving back, and I would love to do this same sort of GNO in my free time. What fun! And for great causes, too! In keeping with this model, I'll be donating a portion of cookbook sales to the Haiti relief efforts and Louie's Kids (fighting childhood obesity). The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html.
Enjoy!
This particular group of ladies has a monthly girls' night out, with one major difference -- each month, they pick a charity to support. What a fantastic idea! I was honored to host their group and inspired to find my own ways to give back. I'm sharing this with you in the hopes that their girls' night out theme inspires you, too!
They had a great time, learned a lot, and we prepared a 5-part meal with fewer calories than 2 slices of pan pizza or most restaurants' dinner salads (more on this later)! But don't take my word for it...here's what they have to say:
Serving Up Taste, Not Calories
by Tess Hughes, GNO with a Cause
Charleston, South Carolina
The GNO with a Cause group headed out to the quaint town of Meggett, South Carolina to attend a fully-personalized, Thai-themed cooking lesson at the home of Jenny Fox, creator of The Svelte Gourmet. She welcomed us into her beautiful home to get a personalized, hands-on lesson on cooking a four course meal with less than 800 calories.
The room was filled with nostalgic music and the smell of fresh ingredients as we entered the home of The Svelte Gourmet herself. The kitchen was organized by course with recipes and ingredients at each station, which kept the preparation time down to a minimum. As a team we whipped up
each course and sat to enjoy it before moving onto the next item on the menu. In between course preparation, Jenny answered any questions and offered up helpful hints. In addition to learning some fabulous low-calorie recipes, we took home a wealth of information on nutrition, no-calorie fillers and cooking tips and tricks. Jenny even had recipe cards of the entire meal for us to take home. The lesson's content was invaluable!At the end of the meal, we were full, satisfied and talking about scheduling our next lesson before we could
make it out of the front door. Although wehad just met Jenny for the first time that evening, we felt at home and welcomed. Thanks to Jenny for her charitable contribution to our February GNO with a Cause that benefited the Grace Home. To learn more about Grace Home, please visit
http://www.hebroncolony.org/grace_home.html.
Here's the menu that Jenny prepared for us:
Ginger Sesame Salad Dressing over a bed of spinach, tomatoes and cucumbers
Far East Tomato Soup
Bok Choy with Sesame Drizzle
Shrimp Pad Thai
Petit Creme Brulee
For more information on The Svelte Gourmet, please visit
http://www.thesveltegourmet.com/.
Thank you, Tess, for the great review! Now, a couple things. First, for the sake of learning, we cook a lot of courses as part of The Svelte Gourmet lessons and dinner parties. I certainly don't cook 5-part dinners every night, and I'm guessing you don't either! But take the dinner we cooked and split it up a little, and you have components that very easily fit into a reduced calorie diet. For example, the soup for lunch with a slice of whole grain bread; entree, side and salad for dinner; and dessert for a snack. Voila! But still, even with all its components, this entire dinner had fewer calories that 2 slices of pan pizza.
Which brings me to another point...a lot of people tell me they're trying to eat better, but wonder why they're not losing any weight. I know it can be depressing, but it's very important to know how much you're actually eating (even if you eat it anyway). You will be shocked by how many calories you're actually taking in. Yes, I'm a bit (a lot) nerdy with my calorie spreadsheets and Internet nutrition searches, but it really helps me to know what I'm putting in (and therefore, why the scale isn't budging!). I don't always practice what I preach, but in any lifestyle change, you're entitled to splurge once in a while. Anyway, if you have any questions about the calories in the foods you eat, let me know -- I'll research it for you!
Again, I'm honored that the ladies chose The Svelte Gourmet for their February location, and their review provides a great snapshot of what we do for clients in The Svelte Gourmet kitchen. It's inspired me to keep giving back, and I would love to do this same sort of GNO in my free time. What fun! And for great causes, too! In keeping with this model, I'll be donating a portion of cookbook sales to the Haiti relief efforts and Louie's Kids (fighting childhood obesity). The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html.
Enjoy!
Wednesday, February 10, 2010
Chicken Masala with Coconut Milk (New Recipe...and wait 'til you hear what else!)
Sometimes I get so excited, I can hardly stand it. Now is one of those times. I know that not all of you share my passion for cooking, but I'm sure wherever your passion lies, you know this feeling. And for those of you who do share my passion for cooking, you know exactly how I feel -- sometimes you just have to share!
So Keith wanted The Svelte Gourmet chili for dinner. He's requested that we have chili in the crock pot or in the fridge or freezer at all times, so I try to oblige. I love when he loves my food! But I didn't want chili, I wanted to make something new. I've been on this international kick lately, and I wanted something warm, spicy and exotic. I was discussing recipes with a friend this morning and she inspired me. Indian food!
But before I get into the Chicken Masala, I have a couple other things to share with you. First is my obsession with my immersion blender. You know by now that I have a thing for kitchen gadgets. Really, though, I like the things that make my life easier. I do love to cook, but it's really the challenge of.JPG)
making recipes healthy and simple that is what I love most. After all, we have to cook EVERY DAY. It needs to be simple. Otherwise, we end up reverting to bad habits. Anyway, any recipe that says "transfer to a blender" immediately turns me off. Until recently. This, my friends, is an immersion blender. It changed my life! You may have one of these tucked away in your cabinet ("because I don't make milkshakes!"), but you should get it out. This baby is super handy. So handy, in fact, that it didn't even make it back into the cabinet after last night's client dinner party.
The immersion blender makes very quick work of pureeing your dishes into beautiful, silky, smooth masterpieces. I first introduced this in my post about the increasingly popular Creamy Broccoli Soup. It literally takes 12 minutes to make -- and 10 minutes of that is boiling the broccoli! With this handheld blender, you can just cook, blend and serve in one pot! I even use it when Courtney and I make spaghetti sauce (she doesn't like the chunks). So if you have one of these babies, dust it off and put it to good use. If you don't have one, consider getting one. They're relatively inexpensive and in my opinion, indispensable!
OK, get ready, because this news is VERY exciting. I recently heard about this from a friend, and I did my requisite due diligence. So here goes. Basmati rice ranks similarly to brown rice on the glycemic index! I feel like running around the neighborhood and spreading the news! The glycemic index measures carbohydrates and the effect they have on blood sugar. As you may have read in my last post, whole grains are lower on the glycemic index than grains that have had the bran and germ removed (white flour, for example). Well, as it turns out, the higher the amylose content of rice, the lower it is on the glycemic index. Amylose is apparently a type of starch and I don't know much about it (yet), but it seems that basmati has it. This is very exciting, because basmati rice is wonderful -- aromatic, fluffy and really yummy. Very exciting news! This may not seem like a big deal to you, but I promise you'll see!
Now onto the main event -- the recipe! Don't be afraid to try some of these spice mixtures (like garam masala), even if you've never heard of them. The flavors are amazing. And I picked these up at my local grocery store!
Chicken Masala with Coconut Milk
Serves 4
For the chicken:
4 boneless, skinless chicken breasts
1/4 cup plain yogurt
1/4 cup light coconut milk
2 tbsp finely chopped onion
1/2 tsp salt
1 tsp olive oil
Cut chicken into 1-2 inch cubes. Marinate them in the yogurt, light coconut milk, onion and salt for at least 2 hours in the refrigerator. Reserve the oil for browning the chicken later.
For the sauce:
1 tsp olive oil
1 small onion, chopped
1 tsp minced garlic
1 can diced tomatoes (14.5 oz can)
1/4 tsp salt
1/4 tsp garam masala
1 tsp curry powder
1/4 tsp ground coriander
1/2 tsp turmeric
1/8 tsp cayenne pepper
1/4 cup plain yogurt
1/4 cup light coconut milk
Heat 1 tsp oil in a skillet over high heat. Reduce heat to medium and saute onions and garlic for about 3 minutes (or until they begin to soften). Add diced tomatoes, salt, garam masala, curry powder, coriander, turmeric and cayenne pepper. Reduce heat to low and simmer, stirring frequently, for about 2 minutes. Remove from heat and pour into a small mixing bowl. Using an immersion blender, puree until smooth.
Heat remaining 1 tsp oil in the skillet over high heat. Reduce heat to medium. Drain marinade and add chicken to skillet, cooking for about 2 minutes (flipping the pieces after 1 minute for even cooking). Add reserved sauce to pan, reduce heat to low, cover and simmer for about 5-7 minutes (or until chicken pieces are cooked through). Remove from heat. Remove chicken from skillet with a slotted spoon. Allow sauce to cool in the pan for about 3 minutes, then add yogurt and coconut milk. Blend with immersion blender until smooth. Serve chicken over basmati rice and spoon sauce over the top.
Of course I made the chili, too. But Keith was very happy with his dinner and is ok with saving his chili for tomorrow (or for Munch!). I just wish we had leftover masala...
For more tasty, svelte recipes, try The Svelte Gourmet: A Month of Main Courses cookbook! It's available at www.thesveltegourmet.com/products.html.
So Keith wanted The Svelte Gourmet chili for dinner. He's requested that we have chili in the crock pot or in the fridge or freezer at all times, so I try to oblige. I love when he loves my food! But I didn't want chili, I wanted to make something new. I've been on this international kick lately, and I wanted something warm, spicy and exotic. I was discussing recipes with a friend this morning and she inspired me. Indian food!
But before I get into the Chicken Masala, I have a couple other things to share with you. First is my obsession with my immersion blender. You know by now that I have a thing for kitchen gadgets. Really, though, I like the things that make my life easier. I do love to cook, but it's really the challenge of
.JPG)
making recipes healthy and simple that is what I love most. After all, we have to cook EVERY DAY. It needs to be simple. Otherwise, we end up reverting to bad habits. Anyway, any recipe that says "transfer to a blender" immediately turns me off. Until recently. This, my friends, is an immersion blender. It changed my life! You may have one of these tucked away in your cabinet ("because I don't make milkshakes!"), but you should get it out. This baby is super handy. So handy, in fact, that it didn't even make it back into the cabinet after last night's client dinner party.The immersion blender makes very quick work of pureeing your dishes into beautiful, silky, smooth masterpieces. I first introduced this in my post about the increasingly popular Creamy Broccoli Soup. It literally takes 12 minutes to make -- and 10 minutes of that is boiling the broccoli! With this handheld blender, you can just cook, blend and serve in one pot! I even use it when Courtney and I make spaghetti sauce (she doesn't like the chunks). So if you have one of these babies, dust it off and put it to good use. If you don't have one, consider getting one. They're relatively inexpensive and in my opinion, indispensable!
OK, get ready, because this news is VERY exciting. I recently heard about this from a friend, and I did my requisite due diligence. So here goes. Basmati rice ranks similarly to brown rice on the glycemic index! I feel like running around the neighborhood and spreading the news! The glycemic index measures carbohydrates and the effect they have on blood sugar. As you may have read in my last post, whole grains are lower on the glycemic index than grains that have had the bran and germ removed (white flour, for example). Well, as it turns out, the higher the amylose content of rice, the lower it is on the glycemic index. Amylose is apparently a type of starch and I don't know much about it (yet), but it seems that basmati has it. This is very exciting, because basmati rice is wonderful -- aromatic, fluffy and really yummy. Very exciting news! This may not seem like a big deal to you, but I promise you'll see!
Now onto the main event -- the recipe! Don't be afraid to try some of these spice mixtures (like garam masala), even if you've never heard of them. The flavors are amazing. And I picked these up at my local grocery store!
Chicken Masala with Coconut Milk
Serves 4
For the chicken:
4 boneless, skinless chicken breasts
1/4 cup plain yogurt
1/4 cup light coconut milk
2 tbsp finely chopped onion
1/2 tsp salt
1 tsp olive oil
Cut chicken into 1-2 inch cubes. Marinate them in the yogurt, light coconut milk, onion and salt for at least 2 hours in the refrigerator. Reserve the oil for browning the chicken later.
For the sauce:
1 tsp olive oil
1 small onion, chopped
1 tsp minced garlic
1 can diced tomatoes (14.5 oz can)
1/4 tsp salt
1/4 tsp garam masala
1 tsp curry powder
1/4 tsp ground coriander
1/2 tsp turmeric
1/8 tsp cayenne pepper
1/4 cup plain yogurt
1/4 cup light coconut milk
Heat 1 tsp oil in a skillet over high heat. Reduce heat to medium and saute onions and garlic for about 3 minutes (or until they begin to soften). Add diced tomatoes, salt, garam masala, curry powder, coriander, turmeric and cayenne pepper. Reduce heat to low and simmer, stirring frequently, for about 2 minutes. Remove from heat and pour into a small mixing bowl. Using an immersion blender, puree until smooth.
Heat remaining 1 tsp oil in the skillet over high heat. Reduce heat to medium. Drain marinade and add chicken to skillet, cooking for about 2 minutes (flipping the pieces after 1 minute for even cooking). Add reserved sauce to pan, reduce heat to low, cover and simmer for about 5-7 minutes (or until chicken pieces are cooked through). Remove from heat. Remove chicken from skillet with a slotted spoon. Allow sauce to cool in the pan for about 3 minutes, then add yogurt and coconut milk. Blend with immersion blender until smooth. Serve chicken over basmati rice and spoon sauce over the top.
Of course I made the chili, too. But Keith was very happy with his dinner and is ok with saving his chili for tomorrow (or for Munch!). I just wish we had leftover masala...
For more tasty, svelte recipes, try The Svelte Gourmet: A Month of Main Courses cookbook! It's available at www.thesveltegourmet.com/products.html.
Sunday, January 31, 2010
What's for Munch?
A couple days ago, Keith asked me to invent "Munch." We share our home office, and as I surveyed the empty snack bags and peanut butter jar from the night before, I knew what he meant -- Midnight Lunch. Aptly named Munch. He's a night owl, you see, and while he sticks with the svelte plan during the day, he tends to snack at night.
Admittedly, I've been somewhat of an enabler lately. You see, I have an alter-ego who is somewhat of a diet saboteur. I'll call her Dough Girl (a bad enough name to hopefully deter her appearances, as I certainly don't want to be "doughy!"). While I love the challenge of making healthy recipes that taste great, I also love to bake. Mostly pies and breads -- I love the whole delicate process and the delectable result! So anyway, Dough Girl has frequented my kitchen lately, and I'll wake up to find that there is significantly less pie or cookie dough than there was the evening before. And I know I'm not sleep-eating!
I know Keith is going to stay up late, and I know he's going to snack. I also know that I love to have a snack in the evenings, as well. My favorite hobby is watching cooking shows and reading cooking magazines, which is maybe why my appetite just won't quit. So whether you do your snacking for Munch, Brunch or Linner, here are some healthy choices to keep you svelte!
We go through a LOT of plain yogurt in this house. I use it for everything from dinner sauces to dessert. For snacking, try mixing plain yogurt with your favorite herbs and spices -- this makes a great dip for raw veggies or homemade whole grain tortilla chips (see next tip) and it's significantly lower in calories than mayo or sour cream. In fact, you can eat a whole cup of plain yogurt for about 150 calories -- fewer calories than 2 tablespoons of mayo! And let me tell you, a cup is a LOT of dip. You won't eat that much. I mix mine with tarragon, basil, dill, garlic, caramelized onions, fresh mint, etc. -- not all at once, I experiment with my favorite flavor.JPG)
combos! If you're in the mood for sweet, add a teaspoon or two of honey and some berries. YUM.
Admittedly, I've been somewhat of an enabler lately. You see, I have an alter-ego who is somewhat of a diet saboteur. I'll call her Dough Girl (a bad enough name to hopefully deter her appearances, as I certainly don't want to be "doughy!"). While I love the challenge of making healthy recipes that taste great, I also love to bake. Mostly pies and breads -- I love the whole delicate process and the delectable result! So anyway, Dough Girl has frequented my kitchen lately, and I'll wake up to find that there is significantly less pie or cookie dough than there was the evening before. And I know I'm not sleep-eating!
I know Keith is going to stay up late, and I know he's going to snack. I also know that I love to have a snack in the evenings, as well. My favorite hobby is watching cooking shows and reading cooking magazines, which is maybe why my appetite just won't quit. So whether you do your snacking for Munch, Brunch or Linner, here are some healthy choices to keep you svelte!
We go through a LOT of plain yogurt in this house. I use it for everything from dinner sauces to dessert. For snacking, try mixing plain yogurt with your favorite herbs and spices -- this makes a great dip for raw veggies or homemade whole grain tortilla chips (see next tip) and it's significantly lower in calories than mayo or sour cream. In fact, you can eat a whole cup of plain yogurt for about 150 calories -- fewer calories than 2 tablespoons of mayo! And let me tell you, a cup is a LOT of dip. You won't eat that much. I mix mine with tarragon, basil, dill, garlic, caramelized onions, fresh mint, etc. -- not all at once, I experiment with my favorite flavor
.JPG)
combos! If you're in the mood for sweet, add a teaspoon or two of honey and some berries. YUM. Instead of reaching for that bag of fried tortilla chips, try making your own! They are fantastic with salsa or your favorite yogurt dip creation. Take your favorite brand of whole grain tortillas, slice them into wedges with a pizza cutter, spread them out on a cookie sheet, mist them with olive oil and sprinkle them with your favorite spices -- salt, pepper, garlic powder, cayenne, whatever! Bake them at 350 degrees for 7 minutes. Don't worry if they're still a bit soft when you take them out, as they'll crisp up as they cool. And they keep well in a plastic bag for several days, so you can keep them on hand.
Keith always turns his nose up when I offer him an apple, but he'll pick off my plate when I'm having one. You may not think an apple will satisfy you, but once you dig in, you'll be happy you did! Drizzle it with honey or dip it in yogurt if you like. Yum! Fresh fruit is always a winner, but so is frozen! I've talked about frozen grapes, which are our favorite -- simply pull them off the stems and freeze them in freezer bags. They make a surprisingly good snack! Frozen blueberries also work quite well, as do frozen banana slices. Try making a smoothie with fresh or frozen fruit, ice and bit of skim milk. SO good, and very filling!
I love edamame (boiled baby soybeans in the shell). It's loaded with fiber and great soy protein, and sprinkled with a bit of salt, it takes the place of salty snacks like pretzels. If you haven't tried it, you should. It's really good! I buy it frozen in just about any decent grocery store.
Popcorn is a whole grain and can be a great snack if you watch the oil. I love using my air popper. I mist it with spray butter and sprinkle it with salt and it's a perfect healthy snack.
And of course The Svelte Gourmet Main Courses leftovers make a great Munch! A couple strips of leftover chicken wrapped in a piece of lettuce with a drizzle of your favorite yogurt dip is great! Heat up some leftover soup or chili for a tasty serving or two of veggies and lean protein. A slice of The Svelte Gourmet pizza would be healthy, too, if there was ever any left over -- hasn't happened yet!
So hopefully, that's what's for Munch. Or Linner. Whatever! I just hope that Dough Girl stays away for a while -- the temptation is killing me!
The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html. A portion of all sales through the end of February will be donated to the relief efforts in Haiti.
Thursday, January 28, 2010
Wok this way!
Let me just cut to the chase -- no matter how good it tastes and no matter how we try to justify it, most take-out is just horrible for us. It's fried, greasy, and loaded with sugar, salt and often MSG. These will sabotage your diet in a heartbeat -- and may actually sabotage your heartbeat if you eat too much!
One of my goals is to de-grease some of our favorites so they fit into our svelte lifestyles. You may have already tried the homemade pizza (several of you have commented that it's better than delivery!) and the Asian-inspired fare from A Month of Main Courses. This is a major step in the right direction, and though it takes a bit more time than the drive-through, your body will thank you! And never fear, I'm working on more! Shrimp Pad Thai, General Tso's Chicken, Filipino Chicken Adobo, Mongolian Beef and many others are coming your way. I'm going for authenticity, and that takes a bit of time -- especially when it means cutting the fat and sugar! So for now, let's talk about one of my favorite cooking methods -- stir-frying in a wok.
In order to achieve authenticity (because I haven't been to many of these countries!), I spend a lot of time researching ingredients, recipes and cooking methods. One thing I've noticed across the board is the unabashed use of oil and sugar. Sure, the "authentic" way would be to deep fry, but I'm talking about authentic flavors, not necessarily authentic artery clogging. Each type of cuisine has unique spices and flavor profiles from its country of origin. Mix and match according to your tastes and you'll have a unique and exciting meal that tantalizes your taste buds -- without all the fat!
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When I'm pressed for time, I simply take whatever lean protein and veggie I have on hand and choose from my vast selection of spices and flavors to use in the wok. This photo shows a few of my favorites. Clockwise from bottom left, we have crushed red pepper, five spice powder, sesame oil (a couple drops go a LONG way!), rice vinegar, low sodium soy sauce, Sriracha hot chili sauce, chili garlic sauce, wasabi powder and black sesame seeds. There's a reason most of these bottles are half empty -- I use them a lot! I also use a lot of grated fresh ginger, minced garlic and light coconut milk, but they didn't show up for their photo opp.
In order to keep things svelte, I use just a tablespoon of oil in the bottom of the wok, and only at the beginning of cooking. If you don't have a wok, a skillet with high sides will do just fine! If the wok gets dry or ingredients start to stick as you add them, simply hit it with your oil mister!
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Sometimes I make a marinade or sauce with these ingredients and sometimes I add them as I go. Whatever you choose, simply add ingredients to the wok once the oil starts to smoke and in the order of cooking time (longest first -- chicken, for example). Stir like crazy until the protein is cooked through and veggies are crisp-tender. If you're using a whole grain, like rice or the noodles shown in this Shrimp Pad Thai, pre-boil them until they're al dente and drain them before stir-frying. Since stir-frying must be done very quickly to avoid burning, very small pieces that can handle short cooking time are best. You wouldn't be able to effectively stir-fry a whole chicken breast, but cut into small pieces, it will cook rather quickly! My favorite protein to stir-fry is shrimp, because it cooks in 3 minutes. Also, it is imperative that you have everything pre-cut, pre-mixed and ready to go beside your wok. Chefs call this preparation "mise en place," and I do it before I cook anything. But in this instance, because you're working so quickly, you won't have time to do anything but "wok" once your first item goes in!
Here's an example of how I do it. Heat oil on high until it just starts to pop. I add the noodles or rice (if using) with a couple tablespoons of sauce first. Stir quickly until sauce is incorporated. Push it to the side of the wok. Add shrimp. Cook for 2 minutes, stirring constantly, until it's just about done. Add veggies, herbs and a bit more sauce, mixing everything together and stirring like crazy for about a minute. Plate and garnish with sesame seeds or chopped herbs. Voila, you have dinner!
I encourage you to use your imagination with your flavors -- anything goes! Just watch the oil and avoid the sugar (instead, try fruit like oranges and pineapple. They work beautifully in the wok and give your food that amazing sweet flavor!). Or simply try my recipes and have dinner on the table in minutes! Enjoy!
The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html. A portion of cookbook sales through the end of February will be donated to the relief efforts in Haiti.
One of my goals is to de-grease some of our favorites so they fit into our svelte lifestyles. You may have already tried the homemade pizza (several of you have commented that it's better than delivery!) and the Asian-inspired fare from A Month of Main Courses. This is a major step in the right direction, and though it takes a bit more time than the drive-through, your body will thank you! And never fear, I'm working on more! Shrimp Pad Thai, General Tso's Chicken, Filipino Chicken Adobo, Mongolian Beef and many others are coming your way. I'm going for authenticity, and that takes a bit of time -- especially when it means cutting the fat and sugar! So for now, let's talk about one of my favorite cooking methods -- stir-frying in a wok.
In order to achieve authenticity (because I haven't been to many of these countries!), I spend a lot of time researching ingredients, recipes and cooking methods. One thing I've noticed across the board is the unabashed use of oil and sugar. Sure, the "authentic" way would be to deep fry, but I'm talking about authentic flavors, not necessarily authentic artery clogging. Each type of cuisine has unique spices and flavor profiles from its country of origin. Mix and match according to your tastes and you'll have a unique and exciting meal that tantalizes your taste buds -- without all the fat!
.JPG)
When I'm pressed for time, I simply take whatever lean protein and veggie I have on hand and choose from my vast selection of spices and flavors to use in the wok. This photo shows a few of my favorites. Clockwise from bottom left, we have crushed red pepper, five spice powder, sesame oil (a couple drops go a LONG way!), rice vinegar, low sodium soy sauce, Sriracha hot chili sauce, chili garlic sauce, wasabi powder and black sesame seeds. There's a reason most of these bottles are half empty -- I use them a lot! I also use a lot of grated fresh ginger, minced garlic and light coconut milk, but they didn't show up for their photo opp.
In order to keep things svelte, I use just a tablespoon of oil in the bottom of the wok, and only at the beginning of cooking. If you don't have a wok, a skillet with high sides will do just fine! If the wok gets dry or ingredients start to stick as you add them, simply hit it with your oil mister!
.JPG)
Sometimes I make a marinade or sauce with these ingredients and sometimes I add them as I go. Whatever you choose, simply add ingredients to the wok once the oil starts to smoke and in the order of cooking time (longest first -- chicken, for example). Stir like crazy until the protein is cooked through and veggies are crisp-tender. If you're using a whole grain, like rice or the noodles shown in this Shrimp Pad Thai, pre-boil them until they're al dente and drain them before stir-frying. Since stir-frying must be done very quickly to avoid burning, very small pieces that can handle short cooking time are best. You wouldn't be able to effectively stir-fry a whole chicken breast, but cut into small pieces, it will cook rather quickly! My favorite protein to stir-fry is shrimp, because it cooks in 3 minutes. Also, it is imperative that you have everything pre-cut, pre-mixed and ready to go beside your wok. Chefs call this preparation "mise en place," and I do it before I cook anything. But in this instance, because you're working so quickly, you won't have time to do anything but "wok" once your first item goes in!Here's an example of how I do it. Heat oil on high until it just starts to pop. I add the noodles or rice (if using) with a couple tablespoons of sauce first. Stir quickly until sauce is incorporated. Push it to the side of the wok. Add shrimp. Cook for 2 minutes, stirring constantly, until it's just about done. Add veggies, herbs and a bit more sauce, mixing everything together and stirring like crazy for about a minute. Plate and garnish with sesame seeds or chopped herbs. Voila, you have dinner!
I encourage you to use your imagination with your flavors -- anything goes! Just watch the oil and avoid the sugar (instead, try fruit like oranges and pineapple. They work beautifully in the wok and give your food that amazing sweet flavor!). Or simply try my recipes and have dinner on the table in minutes! Enjoy!
The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html. A portion of cookbook sales through the end of February will be donated to the relief efforts in Haiti.
Sunday, January 17, 2010
And now you know...the rest of the meal!
A couple years ago, Keith and I were in my hometown of Lancaster, Pennsylvania at a local grocery store. A true "southern boy," he suggested we have okra with dinner. I looked around for a bit, then walked up to the produce manager and asked where I could find the okra. He looked at me quizzically and said, "Well, is it a fruit or a vegetable?" I thought Keith was going to pass out! My southern friends are equally as incredulous when they hear this story, but my northern friends just don't understand what the fuss is all about.
Since publishing my main courses, customers and fans continue to ask me what they should have "for the rest of the meal." My advice stays the same -- The Svelte Gourmet Signature Salad and a vegetable (and no, potatoes don't count!). About once a week, I'll make something that includes a whole grain like brown rice or whole wheat pasta. This is what works for us, and I rarely deviate. But in these cold winter months, finding a new and exciting vegetable to cook each night can be difficult (which is why I'm already working on the next cookbook, featuring sides, soups and salads!). In the meantime, here are my thoughts...
In Charleston, 'tis the season for greens! Though we eat spinach daily, other greens -- like collard greens, turnip greens and kale -- have been daunting to me. Collards, in particular, round out cozy, home cooked meals across the Low Country. Until recently, I've never been much of a fan. As you can probably imagine, I stick to steaming or roasting my vegetables -- it keeps their vitamins intact and requires little or no added fat. Perfect for svelte living! However, I very rarely see vegetables around here that are not cooked with some sort of pork product. I understand that this is to give the vegetables flavor, but my mission is to prove to you that vegetables are already loaded with flavor! Salt, pepper, maybe a little garlic or squirt of lemon juice and we're good to go. Anyway, back to my previous aversion to collards....
Collards, I will admit, do benefit from flavor enhancement. However, many recipes use a cut of pork that makes me shake my head every time. "Fat back." Just saying it makes me laugh. Talk about defeating the purpose! Often, collards are boiled for hours, stripping them of their precious nutrients. Then to top it off, they're flavored with "fat back." I'm not superstitious, but I steer clear of things and places named after obesity. For example, you will not find me eating at Blimpie, Fatz Cafe or Potbelly Deli. "Fat back" is avoided for the same reason! If I eat it, I'll get it.
So at the brilliant suggestion of my father-in-law, who dropped off some fresh collards here the other day, I opted to cook them with smoked turkey instead of "fat back" and I only boiled them for a short time. And I must say, thanks to his tutelage, these were the best collards I've ever had. And svelte!
Now for all of you non-southerners who are asking "what are collards?," I'll get back to the point. You, too, can eat local seasonal vegetables, even in winter! Check out this tool from the Natural Resources Defense Council to see what's in season in your area. Even in January, most states have some seasonal options. But if you're in one of those states that doesn't, rest assured. We'll send you some! Here's a tip, though -- many experts say that frozen vegetables are better for you than fresh vegetables from other states or countries. Fresh veggies are often picked before they reach their nutritional peak, then shipped thousands of miles before they reach your grocer. Frozen veggies, on the other hand, are picked and frozen quickly, often within a day of harvest. And as a general rule, try to stay away from canned vegetables, which lose most of their vitamins during the canning process (tomatoes being an interesting exception!).
To steam your vegetables, simply put about an inch of water into the bottom of a pot, insert the steamer basket of your choice, cover, heat to a boil and steam the veggies until crisp-tender (about 5-8 minutes, depending on what you're cooking).
To roast your vegetables, preheat the oven to 400 degrees, mist vegetables with o.JPG)
live oil, place them in a single layer on a baking sheet, sprinkle with salt and pepper and other seasonings of your choice, and roast for 30 minutes, stirring or flipping every 10 minutes for even browning. (The picture shows The Svelte Gourmet Roasted Brussels Sprouts with Browned Butter & Pecans -- healthy with just a little glaze! Coming in the next cookbook!)
Each month, this blog has readers not only from across the United States, but also from countries around the world -- the UK, Australia, Italy, The Netherlands, Ireland, Brazil, Turkey, Philippines, Germany and Switzerland, to name a few! I am honored to have reached so many fans, and though I don't know who you are, I'd like to hear from you! Please leave a comment and let your fellow readers know what's in season where you live and how you cook it. I'm always looking for new ideas to keep meals healthy and interesting!
I will be donating a portion of all cookbook sales through February to the relief effort in Haiti. The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html.
Since publishing my main courses, customers and fans continue to ask me what they should have "for the rest of the meal." My advice stays the same -- The Svelte Gourmet Signature Salad and a vegetable (and no, potatoes don't count!). About once a week, I'll make something that includes a whole grain like brown rice or whole wheat pasta. This is what works for us, and I rarely deviate. But in these cold winter months, finding a new and exciting vegetable to cook each night can be difficult (which is why I'm already working on the next cookbook, featuring sides, soups and salads!). In the meantime, here are my thoughts...
In Charleston, 'tis the season for greens! Though we eat spinach daily, other greens -- like collard greens, turnip greens and kale -- have been daunting to me. Collards, in particular, round out cozy, home cooked meals across the Low Country. Until recently, I've never been much of a fan. As you can probably imagine, I stick to steaming or roasting my vegetables -- it keeps their vitamins intact and requires little or no added fat. Perfect for svelte living! However, I very rarely see vegetables around here that are not cooked with some sort of pork product. I understand that this is to give the vegetables flavor, but my mission is to prove to you that vegetables are already loaded with flavor! Salt, pepper, maybe a little garlic or squirt of lemon juice and we're good to go. Anyway, back to my previous aversion to collards....
Collards, I will admit, do benefit from flavor enhancement. However, many recipes use a cut of pork that makes me shake my head every time. "Fat back." Just saying it makes me laugh. Talk about defeating the purpose! Often, collards are boiled for hours, stripping them of their precious nutrients. Then to top it off, they're flavored with "fat back." I'm not superstitious, but I steer clear of things and places named after obesity. For example, you will not find me eating at Blimpie, Fatz Cafe or Potbelly Deli. "Fat back" is avoided for the same reason! If I eat it, I'll get it.
So at the brilliant suggestion of my father-in-law, who dropped off some fresh collards here the other day, I opted to cook them with smoked turkey instead of "fat back" and I only boiled them for a short time. And I must say, thanks to his tutelage, these were the best collards I've ever had. And svelte!
Now for all of you non-southerners who are asking "what are collards?," I'll get back to the point. You, too, can eat local seasonal vegetables, even in winter! Check out this tool from the Natural Resources Defense Council to see what's in season in your area. Even in January, most states have some seasonal options. But if you're in one of those states that doesn't, rest assured. We'll send you some! Here's a tip, though -- many experts say that frozen vegetables are better for you than fresh vegetables from other states or countries. Fresh veggies are often picked before they reach their nutritional peak, then shipped thousands of miles before they reach your grocer. Frozen veggies, on the other hand, are picked and frozen quickly, often within a day of harvest. And as a general rule, try to stay away from canned vegetables, which lose most of their vitamins during the canning process (tomatoes being an interesting exception!).
To steam your vegetables, simply put about an inch of water into the bottom of a pot, insert the steamer basket of your choice, cover, heat to a boil and steam the veggies until crisp-tender (about 5-8 minutes, depending on what you're cooking).
To roast your vegetables, preheat the oven to 400 degrees, mist vegetables with o
.JPG)
live oil, place them in a single layer on a baking sheet, sprinkle with salt and pepper and other seasonings of your choice, and roast for 30 minutes, stirring or flipping every 10 minutes for even browning. (The picture shows The Svelte Gourmet Roasted Brussels Sprouts with Browned Butter & Pecans -- healthy with just a little glaze! Coming in the next cookbook!)Each month, this blog has readers not only from across the United States, but also from countries around the world -- the UK, Australia, Italy, The Netherlands, Ireland, Brazil, Turkey, Philippines, Germany and Switzerland, to name a few! I am honored to have reached so many fans, and though I don't know who you are, I'd like to hear from you! Please leave a comment and let your fellow readers know what's in season where you live and how you cook it. I'm always looking for new ideas to keep meals healthy and interesting!
I will be donating a portion of all cookbook sales through February to the relief effort in Haiti. The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html.
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