When I tell you that a good stuffed calamari with a delicious tomato sauce is to die for, I mean it!
Made this the other day, and while cleaning squid isn’t the most pleasant of experiences, it’s all worth it when you dig into this special dish. Can you say, fab-you-lous!

Today I had an opportunity to speak with Anna Post, great-great-granddaughter of Emily Post and co-author of the 18th edition of the Emily Post’s Etiquette book. along with Susan J. Rehm, M.D.,  Medical Director of the National Foundation for Infectious Diseases. You may have guessed that they weren’t here to talk about setting a formal dining table.

The National Foundation for Infectious Diseases has joined the Emily Post Institute to remind Americans to do the responsible thing during flu season and practice behavior that will help limit the spread of influenza.

They included some great flu etiquette tips for managing common situations where you can’t avoid “That Guy” who continues to go about his/her daily activities when visibly (and audibly) sick.  How do you react when the flu virus might be shared from one person to another, such as shaking hands during a business meeting, over a family dinner, or when faced with a fellow airplane traveler who is showing signs of flu?  You can listen to the the interview  here as well as follow the links below for more information.

Influenza is a highly contagious viral infection of the nose, throat, and lungs. Influenza occurs most often in the late fall, winter, and early spring and is associated, on average, with more than 200,000 hospitalizations, thousands of deaths every year in the U.S. and substantial medical costs.

“Most of us try our best to be considerate and do the right thing,” said Anna. “While people recognize that the flu virus spreads easily, they admit to tossing proper etiquette aside when they have the flu.”

We are all personally responsible for controlling its spread,” says Susan J. Rehm, M.D., “The CDC recommends flu vaccine as the first and most important step in preventing influenza, as well as good hygiene and seeing a doctor for possible treatment with prescription flu medicines if symptoms arise.

They were emphatic that you should stay home from work or school if you have the symptoms of flu.

Anna Post’s complete flu etiquette tips are available by clicking  here.  You can also search “FluFACTS” on Facebook to test your flu knowledge, take quizzes from Anna Post and share important flu news with your friends.

You can also visit the  National Foundation for Infectious Diseases (NFID).

Who doesn’t love pizza? And I’ve learned a great and simple way to make it!

This is so easy to make that I’m amazed. I don’t think I’ll ever have pizza out again. Of course it’s all about the dough, and this recipe yields some of the tastiest I’ve had. The toppings are up to you, but a word of caution. Try not to overload your pizza. First off, you’ll have too many tastes competing with each other, and your pizza may collapse in the middle. The one I made today has roasted zucchini, chopped kalamata olives, a bit of garlic, mozzarella cheese and some grated romano. Thats it! The only problem with this pizza is that fact that it’s irresistible!!

Cook time: 12-15  minutes

Ingedients:
2 1/2 cups warm water
2 1/2 teaspoons active dry yeast
a drop of honey
1 1/2 tablespoons extra-virgin olive oil
5 1/2-6 cups bread flour or unbleached all purpose flour
1 tablespoon sea salt or two tablespoons kosher salt (kosher salt isn’t as salty as sea or table salt)
mozzarella cheese
your favorite toppings

To Make Pizza:
Sprinkle yeast into a blow of heated water, about 100 degrees. Let the yeast soften for a few minutes, then stir to dissolve completely. Add honey and olive oil, mix to combine. Put flour on a tabletop and make a well, add yeast mixture, salt and combine. Shape into a ball, then place in an oiled bowl, cover with plastic wrap and let rise in a warm place until doubled, about one hour.

Pre-heat oven to 550 degrees with a baking stone in it if you have one. It makes for a crispy pizza.

Deflate the dough and turn onto a floured surface. Cut the dough into 4 equal pieces. Form each piece into a loose ball and place on floured parchment paper. Cover with plastic wrap and let rest for 15 minutes. This is a good time to be preparing your items for topping.

Finally, flatten each piece of dough and stretch into 8-10 inch circles, place on a floured baking pan or baking peel.  The edges should be slightly higher than the center. Brush with a little olive oil and add your toppings. Finish with your favorite cheese(s), place in oven and let cook about 12-15 minutes until golden and bubbly. Can also use buffalo mozzarella. Gorgonzola cheese is also great. It all depends on what you like.

As you see, this is a white pizza, no red sauce necessary. Buona Salute!

One of the big reasons why I love cooking is because I can be creative, and when it comes to nearly everyone’s favorite (pasta), the sky is the limit. If you have pasta in the house, or some flour, eggs and water to make it, (not nearly as difficult as you may think, recipe to come soon) some veges, cheese, garlic, olive oil and salt and pepper for example, well then, you have dinner.

I took some whole wheat rotini and added some chopped garlic bell pepper, olives, parmesan and asiago cheese, and olive oil and voila, dinner.

Sautee garlic in extra-virgin olive oil, when pasta is done return it to pot saving some pasta water, add ingredients and combine. If a little dry just add some hot pasta water. Season with salt and cracked black pepper to taste.

If you’re raising a teenager, namely of the female persuasion, then you know how wonderfully challenging it can be. She has her mind and you have your’s, and never the two shall meet. Maybe halfway now and then, if we’re lucky.

What is it about teen-aged girls? Why is everything a matter of life and death? Why is it that when you tell them something it goes in one ear and out the proverbial other?

Case in point, borrowing friends clothing. Sure once in awhile it’s fine I guess, but to make it a habit like brushing your teeth? Now that’s where I draw the line. Does she not have a full closet, and drawers bursting with clothing? Is her closet not filled to the rim with shoes? Did she just get a new jacket and boots? And still she comes home more often than not sporting someone else’s duds.

Oh well, she’s my daughter and I love her, and as my wonderful and loving mother used to tell me, “This too shall pass.”

This quote has also saved me. “There is nothing wrong with today’s teenager that twenty years won’t cure.” ~Author Unknown

It’s a new year, and like most of us I’m ready for a fresh start. This year I’m continuing to hit the ground running with my eye on achieving very specific goals. I re-invented myself a few years ago, and with that came major change and new mountains to climb. While it hasn’t all been an uphill battle, it has been a challenge, starting something new always is.

A lot of us are doing that these days, forging new paths to get us to where we want to be. For me, broadcasting, cooking, coaching, even some acting now and then, (hey, I’m in New York City, it’s almost a crime not to dabble in some facet of show biz) are all areas that I love, and am continuing to pursue.

Re-inventing yourself is challenging enough, so if possible, find something that will still allow you to use the skill set that you’ve honed for many years. For me it’s broadcasting, add to that cooking and nutrition shows and videos, plus a talk show on blog talk radio (beginning this Friday, Feb. 3 at 3pm EST) and suddenly re-invention isn’t so daunting. It may be different subject matter but the skill set is the same, making the task much easier and of course a lot more fun.

The time is now to take control of your destiny. The trick is to overcome any fear you have about it and just make it happen.

I love to eat, but I do make an effort to make sure that the foods I make are not only tasty, but also nutritious. My family relies on my knowledge of nutrition to provide them with meals that will enhance their health. (It’s a tough job but somebody has to do it).

The tide has turned and health experts are supporting a more balanced approach to supplements which is why it’s so important to try and get as many nutrients from the foods we eat as possible, keeping in mind that the average diet is poor when it comes to meeting recommended intakes of vitamins and minerals.

Eating healthfully takes some diligence but soon becomes second nature. You know that folate packed green leafy vegetables are good for you, as are whole grains, nuts and fruits. Your mission, if you decide to accept, is to eat your vitamins.

Things like carrots, sweet potatoes, spinach and eggs for vitamin A. Citrus fruits and juices, red and green bell peppers, kiwi, broccoli and cantaloupe for vitamin C. Salmon, tuna, egg yolks and oysters for vitamin D. You’ll get lots of vitamin E by eating nuts, seeds and wheat germ, and vitamin B12 is readily available in meat, poultry, fish, shellfish, milk and fortified breakfast cereals.

You get the picture. Seek and yee shall find.

Buona Salute! To Your Health~Janet

If we don’t speak up we are powerless. When it comes to the foods we buy and consume we have a right to know what’s in them, and if they’ve been genetically engineered. GMO foods must have labels so we can make intelligent choices.

I’ve written about the Environmental Working Group in past blogs and still believe that it works to protect the health of consumers. A watchdog group that brings the facts to the people, the EWG is worth learning more about. Google them, it will be worth a few minutes of your time.

Dear Janet,

Thank you for signing our petition to the FDA. We are always inspired by the commitment of our activists.

Help us spread the word:

• Share on Facebook: Americans have a right to know whether the food we buy is genetically engineered – or not. But right now, there’s no labeling requirement. It’s clear that there should be – many other countries already have one. Join me, EWG, and 300 of EWG’s campaign partners in telling the U.S. FDA to Just Label It! Watch this video and sign EWG’s petition to request labeling today! http://bit.ly/wGfiIg

• Tweet it: #GMO foods in the U.S. should be labeled. Watch this video and sign EWG’s petition telling the #FDA to Just Label It! http://bit.ly/wGfiIg

Thank you for taking action,

Ken Cook
President, Environmental Working Group

I am nothing if not a fanatic about dogs. I love them all, tall and small, shaggy and short-haired, they’re all adorable to me.

I’ve had a dog ever since I can remember, first there was Peppy, an adorable cockapoo that my folks brought home for my brother and I when we were kids. Then came Mikey, Buddy, Fred and Ginger, all were true family members, but when we lost Fred and Ginger last year after having them as babies all the way to 13 years, we decided that was it. Well that decision went right out the window when we found little Teddy. One look at that face and there was no turning back.

Teddy is now nearly 6 months old and a puppy in every sense. We fooled ourselves into thinking we could train our little bundle of joy ourselves. Ha! Well as luck would have it we stumbled upon a vet in mid-town Manhattan today that offers puppy training classes. Relief…we took it as a sign to move forward and commit to classes.

Wish us luck, Teddy is adorable, but he’s hasn’t managed to earn the nickname Dennis the Menace for nothing.

Enjoy the many sides of Teddy.

For a chili with a bit more protein, try this recipe. The turkey adds texture and makes for a hearty and healthful meal. So gobble up and enjoy!

Nutritional Note: Turkey provides protein and contains only about half the amount of saturated fat found in regular red meat.

Prep time: 15-20 minutes
Cook time: Approx. 45 minutes
Serves: 4

Turkey and Vegetables Mixture
2 tablespoons extra-virgin olive oil
1 pound ground turkey breast or thighs, preferably organic or all-natural
1 cup diced yellow onion
1 cup diced celery
1 cup sliced carrots
2 cloves garlic, crushed

Beans and Tomatoes Mixture
1 15-ounce can red kidney beans, drained and rinsed well
1 15-ounce can diced tomatoes, drained
1 8-ounce can tomato sauce
1-2 cups low-sodium chicken broth, start with 1 cup and
add more during cooking if needed
½ teaspoon crushed red chili peppers, or chili powder
1 tablespoon paprika
1 teaspoon salt
½ teaspoon cracked black pepper

Cook Turkey and Vegetables Mixture:
Heat the olive oil in a large sauce pot over medium heat for 1 minute. Add the turkey and cook for 3 minutes, or until browned. Stir to break up any large pieces. Add the onion, celery, carrots, and garlic. Continue
cooking for 5 minutes over medium heat, stirring occasionally.

Prepare Beans and Tomatoes Mixture:
While the turkey is cooking, in a large mixing bowl, combine all of the ingredients for the beans and tomatoes mixture. Reduce the heat under the sauce pot and add the beans and tomatoes mixture. Stir thoroughly, partially cover, and cook for 30 minutes over low-medium heat, stirring occasionally. Add more chicken broth if needed. Taste-test the chili while it’s cooking; adjust seasoning as needed.

Serve:
Serve the chili in warm bowls with some shredded cheddar and a dollop of sour cream on top. A crusty slice of whole-grain or whole-wheat garlic bread is a tasty accompaniment, as is a slice of hot corn bread.

I have to say that while there are many people, past and present who’ve inspired me, one person who really stands out for me right now is Pastor Joel Osteen. He has a weekly Sunday night show on the Trinity Broadcasting Network, and every time I listen to him I feel renewed.

There is a lot to be said about the gift of faith. It keeps you going everyday with a spring in your step, and a quiet confidence, knowing that what you’re working for will happen with the gracious hand of God upon you. As Joel says, you have the favor of God, and with that how could you be discouraged? God is the one who causes good breaks to come. It’s God’s favor that helps us get to where we want to be. Joel calls it the “favor factor,” causing us to accomplish what we can’t accomplish on our own, and a lot faster.

We have to carry ourselves like we have favor, talk like we have favor, dress like we have favor, knowing you have the edge you need to realize your dreams. The key is to remember the favor of almighty God. These are the words of Joel Osteen, and I swear I believe what he says. I’ve experienced what he says. The key is to remember that the favor of almighty God will keep you from being defeated, that whatever you touch will succeed. Kick your faith into gear, speak favor in the eye of adversity.

Understand how powerful the “favor factor” is in our lives. Declare God’s favor in your life says Joel.

With it we can do just about anything, without it, well I’d rather not go there. I’d rather just remember that the gracious hand of God is upon me, and I wish the same for you.

Janet

 
Made dinner at 9 tonight and wanted something quick! Ran for the mussels in a white wine sauce with fresh tomatoes. Took all of ten minutes from pan to plate. Added a green salad and whole grain garlic bread to soak up the sauce, (best part) and we were off to the races!

Cook time: 5 to 10 minutes
Serves: 2

CookingMussels:
3 tablespoons Earth Balance, or butter
one tomato, chopped
one small onion, chopped
6 garlic cloves, finely chopped
1/4 cup white wine for mussels, 1/4 cup for sauce
Approx. 15 mussels, cleaned and de-bearded (Discard any mussels that are open before cooking, and any closed ones after cooking.)

Add Earth Balance, tomato, onion and garlic, cook over medium heat for approx. 5 minutes, add 1/4 cup white wine, stir over medium heat and let cook another few minutes until ingredients are combined and fork tender.

In a separate skillet combine mussels and 1/4 cup white wine, cover over medium heat for 5-6 minutes.
Add sauce over mussels, sprinkle with chopped parsley and serve with fresh garlic bread. Enjoy!

Here’s a delicious and really good for you smoothie recipe from the author of The Goddess of Raw Foods, Nwenna Kai.

She was my guest this week on Food for Thought.  Go to www.voiceamerica.com. Click on the Variety Channel and scroll to Food for Thought at 2pm Pacific.

Bottoms Up!

Janet 

Woo hoo! A great, easy-peasy, delicious dish made in minutes.

Whole grain thin spaghetti is dressed with oven-toasted, homemade seasoned breadcrumbs, along with chopped garlic and anchovies sauteed in extra-virgin olive oil. Added some freshly grated asiago cheese, some cracked black pepper and a couple of spoonfuls of pasta water to keep everything moist and voila, dinner!

Registered dietician and book author Sharon Palmer was one of my special guests on Food For Thought today, Dec. 20th. She is a wealth of information and all-around great gal. If you missed the show you can still listen in at www.voiceamerica.com. Click on the Variety Channel and go to Food For Thought at 2pm Pacific.

Here’s your chance to preview a recipe from Sharon Palmer’s new cookbook, “The Plant-Powered Diet”, scheduled for release in the spring of 2012. Enjoy!

The jewel-like black beans shine in this crunchy, zesty salad. Serve it with corn tortillas and vegetable soup for an easy, refreshing meal. 
Prep time: 5-10 minutes
Serves: 6 (about 1 cup each)

Ingredients:
1 – 15 oz can black beans, no salt added, rinsed, drained
1 cup cooked quinoa (according to package directions)
1 cup frozen corn
1 small red bell pepper, chopped
1 cup chopped fresh mango
¼ cup chopped red onion
½ cup fresh cilantro, chopped (or 2 tsp dried if not available)
1 small fresh jalepeno pepper, seeded, finely diced
1 lemon, juiced
1 1/2 Tbsp extra virgin olive oil
2 cloves garlic, minced
½ tsp cumin
½ tsp chili powder
¼ tsp turmeric

Instructions:
Mix beans, quinoa, corn, pepper, mango, onion, cilantro and jalapeno together in a mixing bowl. In a small bowl, whisk lemon juice, olive oil, garlic, cumin, chili powder and turmeric together.  Toss into salad mixture and chill until serving time.

Nutrition Information per Serving:N
Calories: 201
Fat: 5 g
Sat Fat: 1 g
Sodium: 9 mg
Carbohydrate: 36 g
Fiber: 8 g
Protein: 8 g

Recipe from The Plant-Powered Diet: The Lifelong Eating Plan for Achieving Optimal Health, Beginning Today, copyright © Sharon Palmer, 2012. Reprinted by permission of the publisher, The Experiment. Available June 2012.

I love juicing because I can consume so many more vegetables and fruits in one glass than I ever could trying to actually eat all of them them in one meal. Although I do love eating fruits and vegetables and need the fiber they provide, juicing is just another way to get important nutrients into your diet everyday, very easily and very quickly.

Here’s some food for thought: Juicing helps improve your immune system to keep you healthy. You’ll enjoy more energy, your hair, skin, eyes and nails will be “nutrified.” (my newly coined word) Simply put, the nutrients you get from juicing will keep you in the pink.

Note: Like our skin, our bodies must have a proper PH balance to be healthy. When you juice vegetables like leafy greens, beets, carrots and celery you’re alkalizing your system which will help prevent things like arthritis and age-related dementia. It also helps with brain and heart function.

Cheers!

Kale, Beet, Celery and Apple fresh from the veges and fruit to my glass. Five minutes after drinking this delicious, healthy drink I’m feeling energized and ready for some talk radio!

We have no more right to consume happiness without producing it than to consume wealth without producing it.
- George Bernard Shaw

There is no love sincerer than the love of food. – George Bernard Shaw

You don’t learn to hold your own in the world by standing on guard, but by attacking, and getting well hammered yourself. – George Bernard Shaw

It is easy – terribly easy – to shake a man’s faith in himself. To take advantage of that, to break a man’s spirit is devil’s work. – George Bernard Shaw

Made a quick dinner last night that was heavenly. Whole grain spaghetti with roasted garlic, butternut squash and asparagus. What a great one-plate meal with payloads of nutrients and a complexity of flavors.

The sauce was simple, some extra-virgin olive oil, a splash of black truffle oil and seasoned with s&p.

From stove/oven to dinner table in 15 minutes!

The hole and the patch should be commensurate.
– Thomas Jefferson

I am not a glutton-I am an explorer of food. – Erma Bombeck

I’ve been on a constant diet for the last two decades. I’ve lost a total of 789 pounds. By all accounts, I should be hanging from a charm bracelet. – Erma Bombeck

Green means go, keep the momentum going to help clean up our environment. Seek out products that make it easy to go green.

Seventh Generation products are biodegradable, chlorine and phosphate free and contain no dyes, fragrances or masking agents.

Their philosophy is simple, “in our every deliberation, we must consider the impact of our decisions on the next seven generations.”

Recycling, packing your groceries in re-usable bags, washing full loads of laundry to conserve water, curbing your use of plastic, even using organic hair color to cut down on the amount of harmful chemicals entering our water supply and our ecosystem can, and will make a difference.

When products cut out harmful ingredients like phosphates, that can do irreparable harm to our rivers, lakes and streams, it makes it very easy for us, the consumers to start using them. All we have to do is look for these kinds of products and use them.

It’s simply about being aware. It’s about seeking out products that have a conscience. It’s about having a conscience, which helps us make better decisions as consumers. In doing so we empower ourselves to affect change, the kind of change that will improve our lives and the lives of so many who will come after us.

A wise man once said, “Take care of your body, it’s the only place you have to live.” I’ll take it a step further. “Take care of your earth, it’s the gift that God gave us. Treat it with love and respect.” You’ll breathe a whole lot easier.

There are so many things in life to love. Family, friends, work, good food, our pets.

We lost our little Ginger, a Cairn terrier in February, and our sweet Westie Fred, in May after having them both for over 13 years, and it wasn’t easy. They were eight weeks old when we got them, and they were truly a part of our family. We all cried a lot, and afterwards vowed never to get dogs again because it’s just too hard when they go.

Well since we got Teddy, life has been really interesting. I know what you’re thinking. I thought she couldn’t handle anymore pets. You’re right, but our love for the canine trumped our fear of getting anymore dogs. He’s now four months old and it’s a miracle he’s still here.

Teddy was with us for only three days when he fell ill. A trip to the vet and a litany of tests proved fruitless, they couldn’t figure out what was wrong and advised us to take him immediately to the hospital. Not long after, Teddy was diagnosed with Parvo disease, an often times fatal disease that dogs can only get from other dogs. The doctors weren’t very optimistic about Teddy’s recovery, he was tiny, weighing only three pounds, and very young. We visited him every day. They had him hooked up to an IV, and were pumping oxygen into his little ICU box where he was kept. He had one of those cones around his neck so he wouldn’t pull out the IV. He could barely move he was so weak, but when he saw us he somehow found the strength to sit up and wag his tail. While his body was weak, his spirit was strong, and I know having us there made a difference. But three days later as we were on our way to visit Teddy, the doctor called and told us that it wouldn’t be unkind or unethical to stop treatment, he didn’t think our baby was going to make it. We asked if there was any hope at all, and he said yes a little but not much. That’s all we needed to hear, that there was hope. We said please continue treatment and we will stick with it. Well a miracle happened, the next day Teddy took a remarkable turn for the better and was released from the hospital three days later. He is now a happy, very healthy dog with so much life in him that he wears us out, and we love it!

We make sure he has proper nutrition and plenty of exercise to keep him in the best of health. What our pets eat is so important. They need their vitamins and minerals as much as we do. Science Diet was recommended to us by our vet and Teddy is thriving. I also love the fact that Science Diet donates huge amounts of food to shelters all over the country. Their belief is that by eating nutritious food, shelter dogs and cats will be healthier and get adopted faster. They’ve made a believer out of me for so many reasons.

If you’re thinking of adopting a pet, be sure you’re ready. Pets bring a world of joy, but they’re also a lot of responsibility. They need your time and attention, not to mention your love and devotion.

(If you have a pet, and you don’t have pet insurance, please consider getting it. The rates are not expensive and could save you thousands.) I wish we had it when Teddy got sick. We do now.

Janet

Don’t be too timid and squeamish about your actions. All life is an experiment. The more experiments you make the better. ~ Ralph Waldo Emerson

This easy Pumpkin Cheesecake will make you a star!  Shared by my dear friend Frank, it’s elevated me to a new level in my home. A great holiday dessert or anytime you may be longing for an exceptional treat.

Prep time: 15-20 minutes
Cook time: 65 minutes
Serves: 8

Crust
1 10-oz. bag gingersnap cookies, crushed (about 2 cups)
½ cup chopped pecans
¼ cup natural buttery spread, like Earth Balance® or Smart Balance®&k, melted
1 tablespoon sucanat (pure dried cane juice)*

Filling
3 8-oz. packages reduced-fat cream cheese, softened
1 cup sucanat
1 cup canned pumpkin
3 large eggs
1 teaspoon vanilla
½ teaspoon cinnamon
¼ teaspoon nutmeg
¼ teaspoon allspice
Whole or chopped pecans, garnish

Pre-heat oven to 350 degrees F.

To Make Crust: Lightly grease a 9-inch springform pan, and wrap outside with foil. In a food processor, pulse together cookies and pecans until finely ground. In a medium size bowl, combine cookie mixture with melted butter alternative and sucanat, mix thoroughly. Press crust mixture onto bottom, and 2-inches up sides of pan. Bake 5 minutes. Remove from oven, set aside and keep oven on.x

To Make Filling: In a large mixing bowl, blend cream cheese and sucanat until smooth. Add pumpkin, eggs, vanilla and spices, beat until smooth. Pour filling into crust, scraping sides with a rubber spatula. Bake cheesecake until center is set, and edges begin to crack, about 1 hour, 5 minutes. Remove from oven and cool on a baking sheet. Chill uncovered until cold, at least 6 hours.

*Sucanat stands for sugar cane natural. It’s unrefined and unprocessed, and a healthier alternative to refined brown sugar.

Nutritional Note: Pumpkin is loaded with the antioxidant beta-carotene and vitamin E.

Nutrition Facts:
(based on single serving)

As you may know, I am a big supporter of the Enviornmental Working Group (EWG). A non-profit, non-partisan research organization dedicated to using the power of information to protect human health and the environment.

The EWG Action Fund is a legislative advocacy organization that uses EWG research to promote healthy and sustainable policies. They have a team of researchers and scientists who test foods, products, and anything that we as consumers eat, use and include in our everyday lives.

With the holiday season upon us, the EWG is sharing its wealth of information on what products we should be looking at for us and our family and friends. Hope this helps, and for more please write to them at info@ewg.org.

Happy Holidays!

Janet

Here are some festive, and green, gift ideas:

• A headset for your cell phone, to limit exposure to radiation

• Safer cookware like stainless steel, cast iron and glass

• Great documentaries like Gasland, King Corn: You Are What You Eat and Food, Inc.

• Insightful books on green living and healthy eating like The Conscious Kitchen, Green Goes with Everything: Simple Steps to a Healthier Life and a Cleaner Planet andGreen, Greener, Greenest: A Practical Guide to Making Eco-Smart Choices a Part of Your Life

• Shopping for a new baby? Check out safer bath toys, natural wood rattles orcomfortable organic cotton onesies

The controversy over healthful and not so healthful sweeteners continues, and I say that because millions of people are still consuming diet sodas with the artificial sweetener aspartame by the boatloads, and not giving it a second thought. The fact that manufacturers are still allowed to include this dangerous chemical into our foods and beverages is where the controversy lies.

When you look at what researchers and physicians are saying…”That aspartame accounts for over 75 percent of the adverse reactions to food additives reported to the U.S. Food and Drug Administration (FDA)…that many of these reactions are very serious including seizures and death…that many chronic illnesses can be triggered or made worse by ingesting aspartame.” Then how in the world is aspartame still an FDA approved ingredient in so many of the things we ingest? (Diet sodas, sugar-free gum, breath mints, frozen desserts, and the list goes on and on).

In my opinion, the system continues to be manipulated. Big chemical and pharmaceutical companies have deep pockets, and therefore the power to withhold pertinent information from the public about what’s going into certain foods and drink, and ultimately into our bodies.

This is where consumers need to be proactive about their health. Take the time to read the labels on your foods and beverages. Know when to return a product to the store shelf based on the harmful ingredients it may contain.

There are safer choices. For example, the natural plant-based sweetener Stevia, which is hundreds of times sweeter than table sugar, so you don’t need to use much. It can also sweeten any drink or food without adding calories, and nourishes the pancreas. Stevia doesn’t raise blood glucose levels so it’s also safe, even beneficial for diabetics.

Personally, I try to stay away from sweeteners and refined sugar in general as much as possible, and if I do go for something sweet to put in my tea, I go with raw sugar, or sucanat, also known as sugar cane natural, an unrefined sugar. But your best bet is to enjoy fresh, organic fruits, they have natural sugars and plenty of nutrients and antioxidants to satisfy your sweet tooth and keep you healthy.

Buona Salute!

Janet

He who takes medicine and neglects to diet wastes the skill of his doctors.  ~Chinese Proverb

A good laugh and a long sleep are the best cures in the doctor’s book.  ~Irish Proverb

Fresh air impoverishes the doctor.  ~Danish Proverb

“A man too busy to take care of his health is like a mechanic too busy to take care of his tools.” ~ Spanish Proverb

I couldn’t live without my extra-virgin olive oil, not only is it a healthy monounsaturated fat, it makes everything I cook taste great. But wait, there’s more, how about the fact that it’s an excellent moisturizer, especially for the hands and hair. These days my hands are so dry and the best thing that I’ve found to quench the dryness is olive oil. It does the trick every time.

I also rub it through my hair and leave it on either overnight or in the shower covered in a cap so the steam can help the oil permeate my hair. After shampooing and conditioning it feels like silk. Nature’s Liquid Gold as Cal Orey describes it in his book, The Healing Powers of Olive Oil, offers countless wonders that do our bodies good, both inside and out.

Although few may have a sensitivity to olive oil, it seems to be the preferred choice of many around the world. I love it, not only for its taste, and as a beauty tool, but also because many believe it can help keep cancer and other illnesses at bay. No guarantees of course, but olive oil does contain polyphenols which are known to help ward off age-related cancers as well as heart disease. Olive oil is one of the good fats, a definite plus in our diets. Look at it as a sort of life insurance, ensuring that you will help your body be, and stay healthy.

Of course like any oil, the oil from the olive does have calories, about 120 per tablespoon. So keep that in mind, we always get back to moderation, which though cliché by now, does have merit.

Drizzle some on a piece of bread, over your salad, on your pasta, and savor the nectar of the Gods.

Buona Salute! To Your Health~ Janet

We all know about the “stinking rose.” But have you ever heard of black garlic? There is such a thing, and it’s being heralded by some as having twice as many antioxidants as raw garlic.

Black garlic is aged for a month in what’s described as a special fermentation process under high heat, so it comes out darker in color and sweeter in taste.

It’s a relatively new ingredient that chefs are raving about, and raw garlic “haters” are loving!

Personally I’ll take the old standard any day. To me there is nothing like the “real” thing, pungent odor and all. Garlic in general has lots of antioxidants, and is purported to help lower cholesterol and blood pressure.

That aside, let us not forget what it does to enhance so many of the foods we eat. I mean really…Can you imagine shrimp scampi without garlic? Pesto sauce without garlic? Pasta sauce sans the garlic? Garlic bread without garlic? Well I can’t either.

Afraid of bad breath? Not anything a curiously strong mint couldn’t take care of.

Buona Salute!

Janet

The Technoscout of gadgets, Gadget Grrl was my guest on this week’s Food for Thought on www.voiceamerica.com.

You can hear the show if you go up on their website and click on the Variety Channel. You’ll see Food for Thought at 2pm pacific. Enjoy!

APPS

CARS.COM

Year-end car deals are plenty so consumers will want to load this free

APP (avail for either iPad or iPhone) to get all the latest greatest specs,

stats, pricing and locations of the car you want.  Great for comparison shopping.

MAGELLAN ROADMATE

$49.99

GPS Navigation APP for iPhone & iTouch.

Even has fixed camera speed alerts.  Up the minute traffic, maps, detours and up to

three voice commands to choose from to instruct you along the way.

SWAGG.COM

Swagg.com

During the Holiday season, a number of people give or receive gift cards.  Swagg.com is a free APP that manages gift, reward cards and offers you have received on your phone.

This holiday season they are offering a special Swagg deal.  Consumers who purchase a $50 Swagg gift on Swagg Saturdays in December will get a $25 reward and if you purchase $25 you’ll get a $10 reward.

GIFTS

Withings BT Scale

$168

Sends your stats directly from your BT scale to iPad – they you can send this data directly to your Dr. for review. I love this scale and the APP that is used on the iPad.

They also have a bloodpressure cuff that is excellent and can send your stats to the

iPad and then to your Dr. as well.

NEW FROM JAPAN

Swaphorns headphones

http://www.strapya-world.com/categories/6089_6030.html

$47.20

This is a bright, plastic headphone and the two ear pieces are adjustable so you can

fit your head just right and it looks like you are wearing a bright headband.

Vibrating Bluetooth Watch and Cellphone display

http://shop.brando.com/fashionable-bluetooth-vibrating-bracelet-watch_p05819c0299d057.html

$50

This bracelet you wear on wrist is a watch and it will also display any calls coming in so you don’t have to have your phone ring you can just look at the number on your wrist.
AMAZON BLACK FRIDAY DEALS
http://www.i4u.com/48618/amazon-black-friday-2011-deals-week-has-launched

SALT AND PEPPER BATTERIES
http://www.coolest-gadgets.com/20110926/salt-pepper-power-battery-shakers/

JAPAN GADGETS

http://www.strapya-world.com

http://shop.brando.com

“The wise man should consider that health is the greatest of human blessings. Let food be your medicine.”
- Hippocrates

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.” – Hippocrates

“Natural forces within us are the true healers of disease.”- Hippocrates

“Walking is man’s best medicine” – Hippocrates

Enjoy the feast of Thanksgiving, and be thankful for many things, including the fact that it’s easier than you might think. I actually enjoy preparing Thanksgiving dinner because my formula for making it easy really works. It’s all about making a list and planning ahead.

Decide what “goodies” you want to include as your side dishes, then make a list of what ingredients you’ll need to make them.

How many people you are feeding will determine how big a turkey you will want to purchase. About one pound per person, plus plenty for leftovers. Once you decide that, put it on your list. Will your turkey be free-range or conventional? Put that on your list as well.

What will you be offering for beverages and dessert? Put them on your list.

Now here’s the key to success. Prepare your side dishes the day before. Your vegetable dish, your stuffing, cover them up tightly and put them in the refrigerator. Your sweet potatoes can be cleaned the day before, then prepared the day of, as your turkey is cooking.

If you are making dessert, try to do that the day before as well. Even better, get an apple and/or pumpkin pie from your favorite store, or have someone bring dessert.

Then come Thanksgiving morning, all you have to worry about preparing is the turkey and the sweet potatoes, which is simple. Add some fresh orange juice, some orange zest, a little maple syrup, some butter and salt and pepper. Delicious and nutritious! **Try getting your marshmallows at a good health food store,  they’re a little better than what you find at regular supermarkets.

**I make a butter herb rub that I coat the outside of the turkey with. I also use about a tablespoon under the skin to keep everything nice and moist. The ingredients are up to you, some room temperature butter or Earth Balance, chopped parsley, thyme, oregano, sage, and salt and pepper, mix thoroughly. I also put some herbs inside the turkey along with two cut up lemons for aroma and moistness.

And don’t forget that once the turkey is done, take it out of the oven and let it sit for 20-30 minutes to let the juices settle, that way when you slice your bird the juices will stay in the meat and not run out and end up in your pan.

Happy, healthy Thanksgiving. May your day be joyous and plentiful. Giving thanks reminds us how lucky we are.

Janet

“You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, ‘I have lived through this horror. I can take the next thing that comes along.’ You must do the thing you think you cannot do.”
― Eleanor Roosevelt

“A woman is like a tea bag; you never know how strong it is until it’s in hot water.”
― Eleanor Roosevelt

“Do one thing every day that scares you.”
-Eleanor Roosevelt

I’ve been working and running around so much lately that I’m not getting enough sleep and my body is rebelling. Yawning seems incessant, and I’m not feeling clear-headed or my normal energetic self. Yes, losing sleep can take a toll, and in no time flat.

Getting your z’s is more important than you may think. It’s good for the skin of course, I know I need my beauty sleep, but getting some decent shut-eye is especially important for your overall health.

It’s when we’re in a deep sleep that our body’s cells produce and store proteins to renew us, both physically and mentally. Deep sleep restores our brains so that we’re at our sharpest, our mental acuity and energy are at optimum levels. Without it, our immune systems are compromised and illness can creep up quickly. Depression can set in, and obesity is a threat as sleep deprivation alters our hormones that control hunger. If that isn’t bad enough, when you’re sleep deprived chances are you’re irritable and tired, your concentration and productivity are compromised.

If you want to feel your absolute best, perform at optimum levels, keep sickness at bay, be happier, and keep your weight in check, then get your sleep. Most adults should get 7-8 hours, but some need more, and a very few might get by with six. The key is to remember that our bodies need it.

Time for my z’s, sweet dreams.

Diseases of the soul are more dangerous and more numerous than those of the body. ~ Cicero

A happy life consists in tranquility of mind. ~ Cicero

A thankful heart is not only the greatest virtue, but the parent of all other virtues. ~ Cicero

What one has, one ought to use; and whatever he does, he should do with all his might. ~ Cicero

“One should eat to live, not live to eat.” – Moliere

I have a feeling that you will go bananas over my sauteed bananas with sugar and cinnamon. I happen to love bananas by themselves, in sandwiches with almond butter, in smoothies, dipped in chocolate, dried with honey, you name it, chances are I’m loving it!

Well, I wanted to try something different, so I heated up about a tablespoon of extra-virgin olive oil, (coconut oil works really well too) in a sautee pan, added thick slices of a whole banana, and let them cook just until they softened. I plated the now hot banana slices and sprinkled them with sucanat and cinnamon. (Sucanat is pure, dried cane juice and contains less sucrose than white, refined sugar).

I have to say I flipped, it tastes like bananas foster without the rum and butter! It also reminded me of banana cream pie without the cream. I know it sounds like a stretch, but you should give it a try. My very simple recipe takes just a few minutes and delivers a delicious and good-for-you treat. The kids will love it!

1 tablespoon extra-virgin olive or coconut oil
1 large banana, sliced in 1-inch pieces
Sucanat or raw sugar
Cinnamon

In a medium size sautee pan, heat up the olive oil over medium heat, 1-2 minutes. Add banana slices and turn after a minute or so. When just softened, remove from pan and sprinkle sugar and cinnamon on top. Eat and enjoy immediately. (You can also use a plantain instead of a banana, they’re dryer and chewier but just as delicious).

Janet

Cooking some tasty, healthful meals at the Institute of Culinary Education in New York City. Stay tuned for more!

Let’s face it, we’re all in search of the fountain of youth, and since Ponce De Leon didn’t come through for us we need to stay on top of the latest and greatest tips and tricks that the experts are coming up with, seemingly everyday. There’s a lot of money in the anti-aging business.

My belief is yes, it’s good to stay on top of the latest creams and potions that are on store shelves and in doctor’s offices, they do help, but paramount to everything is eating the right foods. If you do, you’ll enjoy better health and look younger, longer.

Incorporate healthy fats into your diet. Things like wild salmon, avocados, nuts. These foods will be good for your body and your looks. Berries will also help you maintain good health and great looks. The antioxidants protect the body against those pesky free radicals that can expedite aging.

Don’t forget to grab the “stinking rose”, also known as my favorite ingredient…garlic. Good for whatever ails you.

How sweet it isn’t. Sugar is one of the worst culprits when it comes to aging, so I try to steer clear of it as much as possible, it’s also not very good for you. Instead I’ll reach for a piece of dark chocolate, and the higher the cacao content the healthier. It takes a little time to get used to the more bitter taste, but once you do, you’ll find it’s delicious and really satisfies your sweet tooth.

Dubbed the “miracle fruit” by some fans, pomegranate has earned its popularity because it is thought to possibly help support the body’s natural defenses against Alzheimer’s disease, various cancers, heart disease, arthritis and many ailments an aging person may experience. Because of its so-called anti-aging properties, pomegranate has had several food and beverage variations from juices, ice cream, and even in flavored waters.

Why is pomegranate good for you? This handsome fruit is quite popular for its deep and purple-colored juice that is packed with lots of antioxidants that rid the body of toxic free radicals keeping our bodies healthy and vital.

While no health claims are made regarding pomegranate whatsoever, here are some of the remedies and uses that some people hope pomegranate can help with.

1. It may help reduce the risk of heart disease and stroke. Studies show that drinking pomegranate juice daily may help support the normal blood flow to the heart. Because of its antioxidant properties, pomegranate keeps bad cholesterol from forming, and thus, may help keep the arteries clear of clots.
2. It may help support the body’s normal defense in the prevention of certain cancers. Since pomegranates are high in antioxidants, they can be effective in counteracting various cancer-causing radicals.
3. Pomegranates are a good, natural source of vitamins A, C and E, and an excellent source of dietary fiber.

So enjoy these pearls of health, they’re delicious in smoothies, salads, over low-fat ice cream and frozen yogurt, or all by themselves. Eat them and do your body a big favor!

Tagged as: miracle fruit, Pomegranate

It’s tough to not like watermelon, it’s sweet, juicy, and mouthwateringly delicious. It’s also brimming with vitamins and nutrients, including vitamins C, A, and potassium. If that isn’t enough to love watermelon, how about the fact that it’s one of the “clean 15″ according to the Environmental Working Group. Part of the reason is its thick rind which makes it tougher for bugs and pesticides to invade.

Now’s the season for this great fruit, so take a bite and savor the flavor.

Getting people to like you is only the other side of liking them~Norman Vincent Peale

The more you lose yourself in something bigger than yourself, the more energy you will have~Norman Vincent Peale

Four things for success: work and pray, think and believe~Norman Vincent Peale

Don’t take tomorrow to bed with you~Norman Vincent Peale

Watch your manner of speech if you wish to develop a peaceful state of mind. Start each day by affirming peaceful, contented and happy attitudes and your days will tend to be pleasant and successful~Norman Vincent Peale

We struggle with the complexities and avoid the simplicities~Norman Vincent Peale

Change yourself and your work will seem different~Norman Vincent Peale

The Gateway to Christianity is not through an intricate labyrinth of dogma, but by a simple belief in the person of Christ~Norman Vincent Peale

My friend Chef Michael Scipione was a guest on my Voice America radio show this week. This is his special offering to all my listeners and visitors to my website. Enjoy! Janet

1 lb pork tenderloin silver skin and fat removed
2 tbsp dijon mustard
1 tsp dried rosemary
1 tsp dried thyme
1 lemon zested juice from ½ lemon
½ tsp black pepper
1 tbsp canola oil
For the sweet potato’s
5 sweet potatoes skinned and chopped into ½ rounds
2 large carrot’s peeled and cut into small rounds
1 small red onion – finely diced
1 large orange – zested
juice from 1 orange
3 tbsp honey
1 tbsp sea salt
1 tsp black pepper
1 bag of baby spinach

Remove the silver skin and excess fat from the pork tenderloin set aside
Add the next 6 ingredients plus 1 tsp of canola oil in a bowl and whisk until all the ingredients are incorporated
Brush this mixture onto the tenderloin. Add the remaining oil to a hot pan over a high flame. Sear the loin for 7 min on the first side, 6 minutes on the second side, 5 minutes on the 3^rd side, 4 min on the 4th side,
then sear the ends for 30 seconds. Remove from pan and let rest for 10-15 minutes then cut on a very thin bias (diagonal). For the sweet potato’s. Peel and cut potatoes in half and then into ½ wide half rounds and place into a large pot. Repeat the steps for the carrots and fine dice the shallots. Add the carrots, shallots, and ½ tbsp salt to the pot. Then fill the pot with cold water ½ inch above the ingredients. Bring to a boil and then medium flame for 20 min or until fork tender. Then drain and place back in an empty hot pot to help evaporate the water over a low flame. Add the orange zest, juice from half the orange, and the honey, the remaining salt and pepper and mash with a potato masher. Wash, drain and dry the spinach with a paper towel. Place the raw spinach on the bottom of the plate, top with the mashed potatoes, and then the pork.

Our bodies were built to move, that’s why finding activities that keep you moving and coming back for more is so important. Zumba, tap dancing, brisk walking, tennis and skiing, are all exercises that keep me coming back for more. But to keep my body toned, as well as my mind and spirit engaged, the answer for me is Pilates. Developed by Joseph Pilates in the 1920’s, Pilates builds body strength and flexibility, key to balance and fluid motion throughout one’s life.

What I love about Pilates is that it allows you to work with the flow of your body, not against it. As a result there is less strain overall, and complete balance within. You’ll find that as you continue on a Pilates program, your muscles will be lean and toned, your posture will be more aligned and your awareness sharpened. You’ll just function better, guaranteed. Oh and did I mention flat abs?

You can practice Pilates with machines or on a mat, but the basic tenents are the same, working on core strength through centering, concentration, control, precision and breath.

I just came from a class this morning and I just feel more alive, stronger, more flexible, stretched both physically and mentally.

Simply put, if you practice Pilates regularly your body will change. In a month you’ll see a difference, in three months a more intense transformation. You will have more energy, and it will keep you coming back for more.

Buona Salute! To Your Health~

Janet

Take a bite out of life everyday and be sure to get your fill~Janet Zappala

I love doing my radio show on Voice America because it allows me to share healthful information with you, as well as a good laugh or two. We always have great guests who offer up good, useful information. Today my special guest was Chef Michael Scipione who has some simple and really novel ideas about cooking more healthfully. Please visit my recipes section for his delcious recipe for Low-Fat Turkey Sausage Marsala. You can check out his site too at livethesanolifestyle.com.

This recipe is care of my special guest on Voice America this week, Nov. 8th, chef Michael Scipione. You will love this!

Ingredients

2 tbsp olive oil,
1 pound of spicy low fat turkey sausage (skinned),
1 yellow and  1 orange bell pepper seeded and course chopped,
1 medium Vidalia onion (small dice),
3 tbsp  of tomato paste,
1 bay leaf,
1 bundle of fresh oregano,
1½ cups of marsala wine,
6 cups low fat reduced sodium chicken stock(be sure to heat before adding to the other cooked ingredients),
1 tsp Kosher sea salt,
½ tsp course ground black pepper,
½ to 1 tsp crushed red pepper,
½ cup pepato (pecorino cheese) Heart healthy
1 lb of Barilla Plus Multi Grain penne or thin spaghetti

Directions

Add 2 tbsp of olive oil in a hot pan then add the turkey sausage (chopping into small pieces as it browns) about 4 min. Add the onions, peppers, bay leaf, salt, crushed red pepper, sauté until rendered. Stir in the tomato paste until mixed well,pour in the marsala wine, bring to a boil then a simmer until the alcohol smell dissipates, add in the chicken stock and oregano,bring to a boil then reduce to a simmer for about an hour and fifteen minutes with the lid cracked,In a separate pot boil the pasta 2 minutes less than recommended,drain and add directly into the simmering mixture, stir in the pecorino and the black pepper (since the pecorino contains salt, I used it as a substitution instead of salting a second time.) Garnish with a few fresh oregano leaves.

I love to move, not from place to place so much, though Goodness knows I’ve done plenty of that over the years, no in this case I mean physically moving. It keeps me agile, energetic, gets me in a good mood when I’m stressed, and helps me achieve an overall sense of well being.

In fact, physical activity, (whatever gets you going) is crucial for our physical and mental health. Not only do we enjoy a better quality of life over the years, but it also lowers the risk of a litany of ailments, including heart disease, certain cancers, obesity and osteoporosis.

Bone health is of particular concern to women. In fact, osteoporosis affects over 25 million people each year, 80 percent of which are women. Osteoporosis happens when bone breaks down faster than it forms.  Some of that deals with estrogen loss, but there are other causes such as hyperthyroidism and calcium deficiency. It may also be hereditary.

Moving helps our bones stay strong. A regular aerobic routine coupled with weight lifting will help you build better bones, maintain balance, provide energy, and facilitate your everyday tasks.

Want to stay active, enjoy an excellent quality of life, build bone strength, live longer? Keep moving.

Also check out my recipes section for my Blast in a Glass, it’s an excellent source of calcium to maintain strong bones.

Buona Salute! To Your Health!

Janet

All of us are consumed with things. Work, kids, life. We need easy, we need quick, and we need nutritious foods that will fuel us and ensure a good quality of life over many years. That is why I am such a huge proponent of taking control of my health, because when I’m feeling good, life is good, when I’m feeling bad, nothing else really matters. Our health truly is our greatest gift, to preserve it we need to be proactive about it.

Know what’s in the foods you’re eating, read the labels, try healthier options. For example, you may love fried chicken, who doesn’t? Try baking it. It’s a fabulous alternative to deep frying. It’s crunchy, moist, a delicious palate pleasure, and best of all, a guiltless pleasure. (Check out my Baked Chicken recipe in my Recipes section).

There is a reason why I love coming up with healthier ways to make the foods I love…because I don’t want to give them up! Why should we deprive ourselves of the foods we covet because they’re unhealthy? In most cases they’re only unhealthy because of the way they’re prepared, or because, in the case of meat, poultry and fish, the way they were fed and/or raised. Take control. Opt for organic, grass fed beef. Organic, or at least all-natural poultry, devoid of antibiotics and cages, and wild salmon rather than farm-raised, which have much higher amounts of pcb’s. Be informed and you’ll make healthier choices.

Check in with me for continued updates and tips on eating healthier… without having to give up the foods you love. If you like chocolate for example, by all means have it…dark chocolate is high in antioxidants, enjoy it, in small amounts it will do your body good. Best news in ages!

Buona Salute!

Janet

I know you’ll enjoy this dressing. It’s been a family favorite for years. Quick, easy, delicious and nutritious.
Buona Salute! To Your Health~Janet

Ingredients
1/4 cup extra virgin olive oil
2 tablespoons red wine or white wine vinegar
2 garlic cloves, minced
1 teaspoon fresh taragon, finely chopped
1 teaspoon dried oregano (pinch to bring out the oils)
1/2 tablespoon fresh lemon juice
salt and pepper to taste (Sicilian salt is especially good)

Directions
Whisk all ingredients in small bowl, add slowly to salad, combine and taste, adding more if needed.

I love buying foods that can enlighten me about what exactly is in them. Where they came from and so forth. These things are going into my body, and the bodies of those I love, so every effort to ensure the purity of the produce and poulty is worth it.

When we don’t buy locally grown food for example, we consume food that is trucked across the country, hauled over oceans on freighter ships, even flown around the world. Think about it. We would suffer jetlag with all of that traveling, so it must take a toll on our food, not to mention the environment. The carbon footprint from all of this transporting of food is huge, and directly affects the quality, taste, freshness and nutritional value of the foods we’re eating and paying dearly for.

Buying local or even regionally on the other hand offers better taste, improved health and nutrition, and leaves a much smaller burden on the environment. Just keep in mind that even buying local doesn’t guarantee that all of the foods are pesticide, hormone or antibiotic free, and that’s where sustainable farming comes in. Sustainnable agriculture goes hand in hand with local, because buying local supports a more sustainable food system, better for us, the farmers, the environment and the animals. Sustainability includes every step that brings food from farm to plate. This way you know exactly where that juicy, ripe tomato that you made your bruschetta with came from, and exactly when tomatoes or any produce come into season. Take the time to ask questions of your store or your local farmer.  Are your livestock raised humanely? Do you know name of the farm where this product was grown? What went into those pies or breads you’re selling? All viable questions they should be able to answer.

Finally, if buying locally or regionally grown food isn’t possible, look for items grown in the U.S. You’ll be better off buying oranges for example from Florida or California rather than from a foreign country. (As close to home as possible).

Buona Salute!

Janet

1  4-4 1/2 lb. whole chicken, (back removed) cut-up, skin removed, preferably organic or all-natural

Salt and pepper to taste

1 teaspoon dried oregano

1/2-3/4 cup whole-wheat flour or whole-wheat pastry flour

1/2 teaspoon hot paprika

3 cups Japanese Panko bread crumbs

1 cup buttermilk

1/2 teaspoon olive oil

Preheat oven to 350 degrees F.

Rinse the chicken pieces under cold water and pat dry with paper towel.

In a large bowl combine salt and pepper, oregano, flour and  paprika. On a large plate spread out bread crumbs. Add buttermilk to large bowl. Dredge chicken pieces, one by one in flour, then buttermilk, then in breadcrumbs pressing down to help  breadcrumbs stick. Lightly coat bottom of a large pyrex baking dish. Add chicken pieces and bake uncovered for about one hour, or until internal temperatures reaches 165 degrees.

Note: Can broil for last few remaining minutes to get a more golden brown color.

Let sit for a few minutes so juices can rest. Enjoy with a side of brocolini with fresh garlic and extra-virgin olive oil,  and roasted red potatoes with rosemary.  Can also add a side of chutney for added flavor, or other condiments of your choice.

If you’re like me you love fresh fruits, so good and guaranteed to your help you stay healthy and energized, but some fruits are riddled with pesticides, sprayed more heavily than others, which is why I look to the Environmental Working Group as a legitimate health source  to expose potential health threats, inform the public and generally keep us abreast of what to be aware of when it comes to the foods we’re eating. They have a team of scientists, engineers, lawyers, etc. who pour over scientific studies, and also conduct their own lab studies to expose potential health threats, inform the public, and look for solutions.

One of their great services is providing the “dirty dozen” which runs down some of the fruits and vegetables that contain the highest levels of pesticides. Here they are: Peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, grapes, carrots and pears. Something to be aware of next time you’re at the grocery store.

Nearly 3 inches of snow in Central Park, NY in October. Record setting snow calls for comfort food and do I have a doozie of a healthy recipe that is easy to prepare to fit the bill!  My choice this night was a family favorite, something my mom would make on a cold night as we were growing up: Lentils with Whole-Grain Pasta and Escarole, a delicious, low-glycemic, high fiber meal, one that will help your blood sugar remain steady and keep your digestive tract healthy. Whole grains not only fill you up faster so you don’t eat as much, they’re also an excellent source of dietary fiber. With simple carbs, blood sugars spike causing a big rush of energy, followed by a sharp drop, making you feel lethargic and grumpy. Unlike complex carbs aka the good carbs, refined carbs can’t provide the body with sustained energy, and over time may contribute to illnesses such as diabetes and insulin resistance. Selecting healthier alternatives offers so many benefits; a body that will thrive, and peace of mind. Guiltless eating makes everything taste better. PS-My favorite lentils are made by Picuezo. They’re tasty and super easy!1 cup lentils
1 cup vegetable or chicken broth
2 cloves garlic, minced or finely chopped
1 tablespoon fresh parsley, finely chopped
1 bunch fresh escarole, washed and chopped
About a pound of whole-grain pasta (orzo or macaroni of your choice)
salt and pepper to taste
Extra Virgin Olive Oil
Freshly grated cheese (optional)

Heat up a large pot of water for pasta. In the mea

ntime, over medium heat, in a medium sized saucepot, add lentils and vegetable or chicken broth. Let warm up for about ten minutes, then add garlic and parsley, salt and pepper and stir to combine. In a separate saucepot add about a quarter cup of water, let heat up and add escarole, cooking only for a few minutes until vegetable is fork tender and a bright green color. Drain and add to lentil mixture, combine adding a bit more salt and pepper to taste if needed. Add pasta to boiling water and cook according to package directions. When done, al dente, (to the tooth) is best, drain over a small dish to grab some water, and return to pot. Add lentil mixture and olive oil, stir to combine. Add a little more cooking water and/or olive oil if desired. Top with freshly grated cheese and mangia! (Serves 4) A healthy side salad with this dish makes a nice meal that’s easy to whip up and packed with nutrients.

Super healthy chef Christina Pirello’s  good-for-you chocolate chunk cookies. She was my special guest this week on Food for Thought on VoiceAmerica.com. If you missed the show, please check it out on the Variety Channel, Tuesday at 5pm Eastern, you’ll see the show archived in the right hand column.

Enjoy!

1 stick Earth Balance or 8 tablespoons, softened

½ cup brown rice syrup

1 teaspoon pure vanilla extract

1 1/2 cups whole wheat pastry flour

Pinch sea salt

Generous pinch ground cinnamon

½ teaspoon baking soda

1/2 teaspoon baking powder

1 bar dark chocolate, coarsely chopped

½ cup coarsely chopped pecans or other nuts

Preheat oven to 35o degrees F. and line 2 baking sheets with parchment.

Place Earth Balance, rice syrup and vanilla in a mixing bowl and whip until creamy. Add flour, salt, cinnamon and baking powder and soda. Mix by hand to create a soft dough. Fold in chocolate and nuts.

Using a spoon, place cookies on baking sheet leaving space between then for spreading. You will get about 12 to a tray. Press lightly on the cookie with your fingers to flatten them slightly.

Bake for 18 minutes. Transfer to a wire rack to cool completely. Makes 24-30 cookies

If you like onion soup, you’ll love this recipe. It’s lower in salt and fat than usual, but the classic taste of this favorite remains. If you have a hankering for the homemade version and you’re into instant gratification, this one’s for you.

Prep time: 15 minutes Cook time: Approx. 40 minutes Serves 4

¼ cup extra-virgin olive oil
¼ cup natural buttery spread (such as Earth Balance or Smart Balance)
2 large yellow onions, sliced
1½ cups low-sodium chicken broth
1½ cups beef broth
3 cloves garlic, crushed
1 tablespoon low-sodium soy sauce
½ cup V8 juice
¼ cup port wine
1 teaspoon salt
1 teaspoon black pepper
4 slices whole-wheat baguette
4 slices reduced-fat Swiss cheese (such as Jarlsberg Lite)

Heat the olive oil and butter alternative in a large sauce pot over
medium heat for 1 minute. Add the onions; stir to combine. Sauté 5
minutes, stirring occasionally. Add the chicken and beef broths, garlic, and
soy sauce. Stir thoroughly. Reduce the heat and simmer for 10 minutes.
Preheat the oven to 350°F. Increase the heat to medium, stir in
the V8 juice, port wine, salt, and pepper. Bring to a boil. Reduce the
heat and simmer for 20 minutes, stirring occasionally. While the soup
is simmering, arrange the bread slices on a baking sheet; toast for 10
minutes. Remove the toast from the oven and turn the oven temperature
to broil. Ladle soup into ovenproof bowls. Top each bowl with a slice of
toast and a slice of cheese. Broil for 2 minutes or until the cheese melts.
Serve immediately. Enjoy and please let me know how you like it!

Buon Appetito! Janet

Nearly 3 inches of snow in Central Park, NY in October. Record setting snow calls for comfort food and do I have a doozie of a recipe to fit the bill!. My choice this night was a family favorite, something my mom would make on a cold night as we were growing up: Lentils with Whole-Grain Pasta and Escarole, a delicious, low-glycemic, high fiber meal, one that will help your blood sugar remain steady and keep your digestive tract healthy. Whole grains not only fill you up faster so you don’t eat as much, they’re also an excellent source of dietary fiber. With simple carbs, blood sugars spike causing a big rush of energy, followed by a sharp drop, making you feel lethargic and grumpy. Unlike complex carbs aka the good carbs, refined carbs can’t provide the body with sustained energy, and over time may contribute to illnesses such as diabetes and insulin resistance. Selecting healthier alternatives offers so many benefits; a body that will thrive, and peace of mind. Guiltless eating makes everything taste better.
PS-My favorite lentils are made by Picuezo. They’re tasty and super easy!

1 cup lentils
1 cup vegetable or chicken broth
2 cloves garlic, minced or finely chopped
1 tablespoon fresh parsley, finely chopped
1 bunch fresh escarole, washed and chopped
About a pound of whole-grain pasta (orzo or macaroni of your choice)
salt and pepper to taste
Extra Virgin Olive Oil
Freshly grated cheese (optional)

Heat up a large pot of water for pasta. In the meantime, over medium heat, in a medium sized saucepot, add lentils and vegetable or chicken broth. Let warm up for about ten minutes, then add garlic and parsley, salt and pepper and stir to combine. In a separate saucepot add about a quarter cup of water, let heat up and add escarole, cooking only for a few minutes until vegetable is fork tender and a bright green color. Drain and add to lentil mixture, combine adding a bit more salt and pepper to taste if needed. Add pasta to boiling water and cook according to package directions. When done, al dente, (to the tooth) is best, drain over a small dish to grab some water, and return to pot. Add lentil mixture and olive oil, stir to combine. Add a little more cooking water and/or olive oil if desired. Top with freshly grated cheese and mangia! (Serves 4) A healthy side salad with this dish makes a nice meal that’s easy to whip up and packed with nutrients.

In my quest to find foods that offer guiltless pleasure I’ve stumbled upon this special nugget of a healthy recipe at the Natural Gourmet Institute for Food & Health in New York City. There to satisfy my unending appetite for healthful eating, I was given a recipe for what has become my new favorite treat, Thumbprint Cookies. I want to share this easy to make recipe because I know you will love it as much as my family and I do.

These cookies are even good as part of a healthy breakfast because of ingredients like whole oats, raw almonds, fruit-juice sweetened jelly, and cinnamon. This is also a recipe that you can be very creative with. I have offered up options that you can try when you feel the urge to change up the recipe on a whim, just to keep it interesting.

If you’re here, chances are you heard my new internet radio show, Food For Thought on the Voice America Radio Network. If you didn’t, please tune in every Tuesday on www.voiceamerica.com, and click on the Variety Channel. You’ll see my show there at 5pm Eastern, 2pm Pacific. I’ll have a recipe every week, great guests, tips on nutrition, fitness & lifestyle, and of course lots of laughs. Please call in, 1-866-472-5788 and let us know what’s on your mind. In the meantime, enjoy these fabulous gems, once you start it’s hard to stop!

THUMBPRINT COOKIES
Dry Ingredients: 1 cup whole wheat pastry flour
1 cup rolled oats, lightly ground in food processor
1 cup raw almonds, or walnuts or cashews, lightly ground in food processor
¼ teaspoon cinnamon
Wet Ingredients:
½ cup coconut oil, or canola oil (expeller pressed), or walnut oil
½ cup pure maple syrup
½ teaspoon vanilla extract
¼ teaspoon almond extract
¼ teaspoon sea salt
4 oz. fruit juice sweetened jelly (Sorrell Ridge or Knutsen) or premium fruit spread in any flavor you like (mix it up and use a few different flavors)

Procedure: Pre-heat oven to 375 degrees F.
Combine dry ingredients in one large bowl. Combine wet ingredients and salt in smaller second bowl and emulsify. Add wet ingredients to dry ingredients and mix well. Roll dough between the palms of your hands into walnut size balls and place on a lightly greased cookie sheet. Using the flat of your thumb make a well in the center of each cookie. Fill with jelly. Bake 18-20 minutes or until cookies are lightly browned. Enjoy!!

Looking for something a bit heartier as the weather turns cooler? These breaded pork chops fit the bill, they cook up beautifully, and are moist, meaty, and memorable. You’ll be coming back for more!

Prep time: 10 minutes Cook time: 35-40 minutes Serves 2-4

½- ¾ cup Italian-style bread crumbs
2 teaspoons grated Parmesan cheese
1 teaspoon chopped fresh parsley
Salt and pepper to taste
1 egg
1 large clove garlic, minced
1 teaspoon water
4 bone-in pork chops, preferably all-natural, about 1-inch thick
½ cup low-sodium chicken broth

Preheat the oven to 350°F. On a large plate, combine the bread
crumbs, cheese, parsley, salt, and pepper. Set it aside. In a small bowl,
whisk together the egg, garlic, and water. One at a time, dredge each
chop through the egg wash, and then through the bread-crumb mixture,
thoroughly coating the entire chop. Place the chops in a 13 x 8½-inch
baking dish and pour the broth over and around the chops. Bake
uncovered for 35-40 minutes, or until the internal temperature reaches
155-160°F. with a meat thermometer. Serve immediately. Enjoy!

This seems to be one of my most popular recipes.  Whole-Grain Pasta Puttanesca!  As with all my healthy recipes that are easy to make, it is healthier & lighter while still delicious.

And since so many of you asked for it, here it is! Enjoy!!

1 tablespoon extra virgin olive oil
3 large cloves chopped garlic (great antioxidant)
1 can flat anchovies
2 heaping tablespoons capers (pickled flower buds)
½ cup kalamata olives, pitted
1 32-ounce can crushed tomatoes
4-6 fresh basil leaves, torn
½ cup fresh parsley, chopped (curly or flat leaf)
1 pound whole-grain spaghetti or organic semolina pasta
Freshly grated parmesan cheese
Salt and Pepper to taste

Place a large skillet over medium heat, add olive oil and let heat for 1-2 minutes. Add olive oil, garlic, anchovies and capers, let cook until anchovies melt. (At this time, fill a medium to large size pot with water about 3/4 of the way up over high heat).
To the skillet, add capers, olives, crushed tomatoes, basil and parsley, stir until thoroughly combined. Lower heat to a simmer and continue cooking, stirring occasionally for approx. 15-20 minutes. Add pasta to boiling water and let cook to al dente (to the tooth is the best). Put a bowl underneath the colander and drain. Return pasta to pot, add sauce and stir thoroughly. Plate and enjoy with toasted whole-grain baguette. Buon Appetito!

Butternut Squash and Potato Soup
This smooth yet hearty soup is easy to prepare, but it will make you look like a super chef to those lucky enough to have some…and you thought you couldn’t cook!

Prep time: 25 minutes Cook time: 45 minutes Serves 4
1 medium butternut squash
2 baking potatoes, peeled and cut in chunks
½ medium yellow onion, diced
2 medium carrots, peeled and diced
2 medium celery stalks, diced
2 cloves garlic, crushed
1 32-ounce container low-sodium vegetable broth
1 teaspoon salt
1/2 teaspoon cracked black pepper
2 teaspoons extra-virgin olive oil

Cut off and discard the top and bottom of the squash. Peel the squash with a vegetable peeler. Cut lengthwise in half; scoop out and discard the seeds. Cut the squash into 1-inch pieces. Put the squash, potatoes, onion, carrots, celery, garlic, and broth into a large sauce pot over medium-high heat; bring to a boil (about 10 minutes). Reduce the heat to a simmer. Cook for about 35 minutes, gently stirring occasionally, until all the vegetables are tender. Using an immersion blender, blend vegetables until smooth; season the soup with salt and pepper. Ladle the soup into individual bowls, drizzle with olive oil (about ½ teaspoon each),
and serve. `

Tip: You’ll find locally grown squash from late summer through early spring. When time is tight, try fresh-cut, ready-to-go butternut squash from your supermarket. Although a bit more expensive, it’s already peeled and diced for you.
Frozen butternut squash also works well.

Summertime is in full swing and the snacking is easy. This is the season to grab all of the fresh fruits and vegetables you can. Berries for example are brimming over in your local supermarket. Blackberries, blueberries, raspberries and strawberries, not only are they delicious, they’re also chock full of antioxidants that fend off free radicals to keep our cells healthy, and they’re an excellent source of dietary fiber so they don’t spike your blood sugar and cause a lull in energy. Eating berries will keep your energy up all day, so you can enjoy all of the fun activities that summer has to offer. Keep them refrigerated so they’re nice and cold on a hot summer day, they’ll also last a bit longer than if you leave them out. The same goes for vegetables, what’s more refreshing than chilled cucumber, carrot, celery and bell pepper slices? Want to dip? Check out my spinach dip and/or my hummus recipes.
Snacking is a great way to avoid overeating as well. By keeping nutritious snacks handy you can snack throughout the day and stay satisfied and energized. The key, is knowing which snacks provide the most nutrients, and one of your best bets is whole grains. Whole grain crackers and chips are just sitting on your supermarket shelve, “ripe” for the pickings. Vegetable chips are another tasty option. A personal favorite is Terra’s, Sweets and Beets, chips made from sweet potatoes and beets, what could be more satisfying? You’re still getting a crunchy treat, but one that’s made from ingredients that will do your body good. Worry-free eating, that’s what it’s all about. One of life’s greatest pleasures is eating, why should we give up the things we love? We don’t, we just have to find healthier options, a much easier task these days as manufacturers are tuning into the consumer’s demand for healthier options.
If you and your kids are sandwich lovers, go for whole grain bread, a couple slices of fresh roasted turkey (not processed), lettuce and tomato, and top if off with a slice or two of Jarlsberg Lite cheese. It’s my favorite for its great taste, and the fact that it’s lower in fat and calories. Drizzle a little extra virgin olive oil, a splash of red wine vinegar, and a sprinkle of salt and pepper on top, and you have a mouthwatering and nutritious lunchtime treat that will pack the punch you and your family need to keep you going throughout your day.
Finally, a little more food for thought, seeds! Don’t forget to have plenty on hand, everything from sunflower seeds, to sesame seeds, to pumpkin seeds, to flaxseeds. All will provide you with countless nutrients and energy, not to mention a good amount of fiber in every delectable bite. Grab a handful during the day and you’ll be providing your body with everything from protein and iron, to potassium, and magnesium. Flaxseed alone provides heart-healthy omega 3 fatty acids. Go nuts for nuts too! Heart-healthy almonds and omega 3 rich walnuts are especially good for you.
All this said opt for the raw, unsalted variety if you can. If that’s too big a step at first then try to stay away from salted nuts. As you go along your palate will slowly change and you’ll be able to enjoy raw unsalted seeds and nuts the way mother nature intended.
Enjoy the summer and all of the great foods and fun it has to offer!

Janet

Prep time: 15 minutes Cook time: 2-3 minutes Serves 4

½ teaspoon extra-virgin olive oil, plus ½ cup extra-virgin olive oil
1 clove garlic, crushed
1 15-ounce can garbanzo beans, drained and rinsed well
Juice of 1 lemon
¼ teaspoon salt
¼ teaspoon black pepper
¼ teaspoon paprika
Parsley sprigs, for garnish
1 package Mediterranean flat bread, or whole-wheat pita bread, cut into
triangles and heated
1 bunch green onions, cleaned and left whole
1 bunch small radishes, cleaned and left whole
(can add 1/3 cup Tahini into mixture if desired)

Heat ½ teaspoon of olive oil in a small saucepan over medium heat for
1 minute. Add the garlic; sauté for 1-2 minutes or until golden. Remove
from the heat. In a food processor, combine the garbanzo beans, ½ cup of
olive oil, and cooked garlic; pulse on low speed for 20 seconds. Add the
lemon juice, salt, and pepper; blend until creamy smooth. Transfer the
hummus to a microwave-safe bowl and microwave on high for 20 seconds.
Stir thoroughly. Sprinkle with the paprika, and garnish with the parsley.
Serve with the warm whole wheat pita or fresh vegetables. Enjoy!

As a busy Mom I am always looking for healthy recipes that are easy to make.  They don’t get much easier than this considering how healthy and nutritious my Warm Spinach and Cheese Dip recipe is.

Prep time: 5 minutes Cook time: 5-6 minutes Serves 4

10 ounces frozen chopped spinach (in bag)
1 8-ounce container low-fat cream cheese, softened
1 cup sharp Cheddar cheese, shredded
1 tablespoon garlic powder
¼ teaspoon black pepper

Combine all ingredients in a microwave-safe 1½-quart casserole
dish. Microwave on high for 5-6 minutes. Remove the dish from the
microwave; stir the mixture until blended, and dip to your heart’s content!

Please join me every week for my new internet radio show, Food For Thought on the Voice America Radio Network.  Every Tuesday at 5:00 pm Eastern on www.voiceamerica.com click on the Variety Channel for great guests, tips on nutrition, fitness & lifestyle, and of course a healthy recipe that is easy to make.

To join in the fun call 1-866-472-5788 and let us know what’s on your mind.

I’m not sure what I love more; cheesecake or pumpkin pie.  Fortunately with this Pumpkin Cheesecake Recipe that is easy to make I don’t have to choose.  You all know I love to take traditional recipes and make them healthier and lighter and this version is certainly turning a guilty pleasure into a guiltless pleasure. Be sure to let me know how yours turns out.

Prep time: 15-20 minutes Cook time: 1 hour, 5 minutes Serves 8

Crust
1 10-ounce bag gingersnap cookies, crushed (about 2 cups)
½ cup chopped pecans
¼ cup natural buttery spread (such as Earth Balance or
Smart Balance), melted
1 tablespoon Sucanat*
*Sucanat is an unrefined, unprocessed sugar that is a more healthful
alternative to refined brown sugar.

Filling
3 8-ounce packages reduced-fat cream cheese, softened
1 cup Sucanat
1 cup canned pumpkin
3 eggs
1 teaspoon vanilla
½ teaspoon cinnamon
¼ teaspoon nutmeg
¼ teaspoon allspice
Whole or chopped toasted pecans for garnish

To Make Crust: Preheat the oven to 350°F. Lightly grease a 9-inch
springform pan. Wrap the outside of the pan with foil. In a food
processor, pulse together the cookies and pecans until they’re finely
ground. In a medium-size bowl, combine the cookie mixture with the
melted butter alternative and the Sucanat; mix thoroughly. Press the crust mixture onto the bottom and 2 inches up the sides of the pan. Bake for 5 minutes. Remove the crust from the oven; set it aside. Keep the oven on.

To Make Filling: In a large mixing bowl, blend the cream cheese and Sucanat until smooth. Add the pumpkin, eggs, vanilla, cinnamon, nutmeg, and allspice; beat until smooth.

To Assemble and Cook: Pour the filling into the baked crust. Scrape the sides of the bowl with a rubber spatula to get all the filling. Bake the cheesecake until the center is set and the edges begin to crack, about 1 hour, 5 minutes. Remove the cake from the oven; cool for 20 minutes.

Chill uncovered for 6 hours. Garnish with whole or chopped toasted pecans. Enjoy!

Prep time: 20 minutes Cook time: Approx. 25 minutes Serves 4-6

Sauce
¼ cup ketchup
¼ cup light mayonnaise
Pinch of black pepper
Salt to taste

Burgers
1½ pounds dark meat ground turkey, or ground white breast meat, preferably organic or all-natural
1 teaspoon Worcestershire sauce
½ teaspoon black pepper
½ teaspoon garlic powder
¼ cup green onions, diced
2 heaping tablespoons crumbled blue cheese
4 tablespoons extra-virgin olive oil
1 yellow onion, sliced
12 ounces sliced mushrooms
Pinch of salt and pepper
6 whole-wheat buns

To Make Sauce: In a small bowl, add all the sauce ingredients and whisk
until thoroughly combined. Set the sauce aside.

To Make Burgers: In a large bowl, combine the ground turkey,
Worcestershire sauce, pepper, garlic powder, diced scallions and blue
cheese. Mix thoroughly with your hands and form into 4-inch patties; set
them aside.

Heat 2 tablespoons of olive oil in a large skillet over medium-high
heat for 1-2 minutes. Add the sliced onion, mushrooms and a pinch
of salt and pepper; sauté for 12-15 minutes, until onions are golden,
stirring occasionally. Cover to keep it warm; set aside. Heat the remaining
2 tablespoons of olive oil in a large skillet over medium heat for 2
minutes. Add the burgers and cook for about 5½ minutes on each side.

Place some sauce and a burger onto a warm whole-wheat bun. Top
with sautéed onions and mushrooms. Serve immediately. Enjoy!!

I love this healthy recipe for its hint of red pepper taste, which makes it very different from basic marinara sauce. I call it my “saucy” sauce because of its bell-peppery kick.  Of course it is also lighter and healthier and like all my favorites, it is a recipe that is easy to make.

Prep time: 10 minutes Cook time: Approx. 40 minutes Serves 4

2 tablespoons extra-virgin olive oil
1 28-ounce can whole, peeled tomatoes
4 fresh red bell peppers, sliced
1 medium yellow onion, roughly chopped
6 fresh basil leaves, torn (or 1 teaspoon dried basil, crushed)
½ teaspoon salt (optional)
1 pound box whole-grain penne pasta, preferably whole-wheat or brown rice
¼ cup light cream

Heat the olive oil in a large sauce pot over medium heat for 1-2
minutes. Add the tomatoes, peppers, onion, basil, and salt. Cover, reduce
heat to medium/low, and cook for 40 minutes, stirring occasionally.
When the sauce is nearly done, boil water for pasta in a second large
sauce pot. When the sauce is completely done, turn off the heat, stir and
let it cool. Add the pasta to the pot of boiling water and cook according
to package directions.
When the pasta is done, drain it, and return it to the same pot,
cover. Using a ladle, transfer the sauce to a blender. On high, blend for
35-40 seconds until smooth. Return the sauce to the pot over low heat;
stir in the cream. Add as much sauce as desired to the cooked whole-grain pasta, and
mix thoroughly. Serve immediately and enjoy!

Zumba! If you do, you’ll stay agile and flexible, active and healthy.

If you haven’t already heard of, or experienced zumba, well I’m here to tell you that you’re missing a fun-filled workout that you’re sure to become addicted to. Zumba is a combination of aerobic dance moves with a latin twist, and with Dancing with the Stars all the rage these days, it almost seems the natural thing to do.

You’ll learn some cool dance moves that you can show-off at your next social event, you’ll glisten, (never let ‘em see you sweat) and most important, you’ll be off the couch and on your feet, burning calories and building endurance. Personally, treadmills and ellipticals just don’t call my name. Zumba on the other hand is such a blast that I’m disappointed when the class is over, and I always look forward to the next one. I never thought I would say that about an exercise class, and that’s the beauty of zumba, it’s a workout, but it doesn’t feel like one.

My local YMCA offers zumba classes, but with the growing popularity of this “dance,” classes are popping up all over. I highly recommend zumba for overall health, body and mind. You’ll not only get into, and stay in shape, you’ll also impress with the plethora of new moves you’ll learn.

So what are you waiting for? Put on your dance shoes and zumba!

No matter who the “big cheese” is in your home, you’ll all have a ball with this easy to make recipe. Grab your favorite whole-grain crackers and dig in!

Prep time: 5-10 minutes Serves 4

¼ cup finely ground pecans
2 heaping tablespoons low-fat cream cheese, softened
1 cup shredded extra-sharp Cheddar cheese
1 cup shredded reduced-fat Swiss cheese (such as Jarlsberg Lite)
½ teaspoon dried mustard
¼ teaspoon Worcestershire sauce
1¼ tablespoon horseradish sauce
½ teaspoon port wine

Spread the pecans on a plate; set it aside. In a medium-size bowl, mix
all ingredients except the nuts until they are thoroughly combined. Shape
the cheese into a ball and roll it in the nuts until the cheese ball is covered.
Serve immediately, or refrigerate and serve later at room temperature. `

Tip: The horseradish sauce is much smoother and lighter tasting than straight horseradish, yet it still provides a little kick to keep things interesting.

Enjoy!

Dressing
¼ cup honey
3 tablespoons Dijon mustard
2 tablespoons white wine vinegar
2 tablespoons orange juice
½ cup extra-virgin olive oil
2 shallots, minced, or red onion finely chopped
1½ tablespoons finely chopped cilantro

Endive and Scallops
Extra-virgin olive oil
2 endive heads, leaves separated, rinsed and dried well
16 dry sea scallops (best for searing)
Salt and pepper to taste
3 tangerines or clementines, peeled and segmented
or 1 11-ounce can of mandarin oranges, drained

To Make Dressing: In a large bowl, whisk together the honey, mustard,
vinegar, and orange juice. Whisk in the olive oil in a steady stream. Add
the shallots and cilantro; mix to combine. Set it aside.

To Make Endive and Scallops: Preheat a large skillet on medium for
1-2 minutes. Using 2 tablespoons of the olive oil, brush the endive leaves
and scallops. Lightly season the scallops with salt and pepper.
Add about a teaspoon of olive oil to the skillet. Add the endive; cook for
2-3 minutes on each side until the exterior turns golden brown. Remove
the endive to a plate and cover to keep it warm. In the same skillet, over high heat, add a tablespoon of olive oil; heat for 1 minute. Add the scallops; sear for 2-3 minutes on each side (until a toasty brown color),
making sure not to overcook them or they’ll be chewy.

To Assemble: Toss the scallops into the dressing, along with the tangerine
or clementine segments; gently stir to combine. Arrange 4 scallops on
each plate, add the endive, and drizzle dressing over each serving. Serve.
Can also chop up some organic cabbage and some carrots and use as a salad bed for an extra boost of taste and nutrition.

Enjoy!

Janet

You may know your share of fast talkers, but what about fast walkers? Walking at a good clip can make all the difference when it comes to your heart. Cardiovascular disease is a huge problem in the U.S., and one way to combat it is to eat well and walk fast. A recent study done showed that slow walkers had a much higher risk of cardiovascular death. The study was done on older adults, but I believe that everyone needs to keep up the pace; and it’s never too early to start.

“Brisk” is usually the word used when it comes to the proper walking speed. To know for sure that you’re going at the right speed try talking, if you can still carry on a conversation while you’re walking, then step it up. Another study done shows that people who are fit have a much lesser chance of contracting upper respiratory tract infections. That’s right, if you’re physically fit, your immune system can ward off colds more readily, and if you do get one, it’s usually milder and goes away faster. Walking can help get you there. It’s also great for building bone density and keeping any kinks at bay. My motto is keep moving, you’ll live longer!

So when it comes to your health, it’s not so much talking the talk, but walking the walk. You can start at your regular pace, and work up to brisk. It will help your health, and make your walking experience a lot more interesting.

Buona Salute! To Your Health~

Janet

Please visit www.favedietsblog.com for more on my blog about the hidden health dangers of french fries.

Thanks~
Janet

This Pesto Cheese Loaf recipe makes a delicious treat anytime, but it’s especially handy for
entertaining. Don’t be surprised if your guests beg you for the recipe as
my family’s friends did. I had to wrestle this one away from Mom, who,
I believe, had to wrestle it away from her friend Jeri. Serve the loaf with
your favorite whole-grain crackers.

Prep time: 30 minutes Serves 8

5 ounces crumbled blue cheese, softened
2 8-ounce containers reduced-fat cream cheese, softened
1 cup raw spinach leaves, packed
¾ cup fresh parsley, packed
6-8 fresh basil leaves
1 small clove garlic
¼ cup extra-virgin olive oil
¼ cup pine nuts
1 cup freshly grated Parmesan cheese
¼ -½ cup sun-dried tomatoes, finely chopped

To Make Cheese Mixture: In a medium-size bowl, stir together the blue
cheese and cream cheese until very spreadable; set it aside.

To Make Pesto: In a food processor, combine the spinach, parsley, basil,
and garlic. Slowly add the olive oil and pine nuts. Pulse until the nuts
are roughly chopped. Spoon the pesto mixture into a medium-size bowl.
Add the Parmesan and stir until thoroughly combined.

To Assemble Loaf: Spread thin layer of the cheese mixture on the bottom of an
8½ x 4½-inch glass loaf pan. Follow with a layer of pesto, then a sprinkle of
sun-dried tomatoes. Repeat, making 4 layers in all, ending with a thin layer
of cheese mixture on top. Serve immediately, or chill and serve later.

In order to change we must be sick and tired of being sick and tired. ~Author Unknown

There’s no better time than the present to share with you why I am a big fan of the tiny, but mighty raisin.Why the raisin you ask? Why not? It’s tasty, nutritious, versatile, and kinda cute, wrinkles and all.

Of course raisins are a great snack, but they’re also chock full of fiber and antioxidants. This time of year especially, raisins are used in cookie and other baked goods recipes, as well as stuffings and hearty salads. So while you’re enjoying their great taste, be aware that the mighty raisin is also doing your body good.

They cut your risk of colon cancer by helping to move waste through your intestines faster, they also have the power to wipe out microbes like bacteria and viruses. And the phytochemicals in raisins fend off bacteria in the mouth, the kind that can cause cavities and gum disease.

As with all fruits, raisins do contain natural sugars, however you’ll find mostly fructose and glucose in raisins, not sucrose which can cause tooth decay. Do keep in mind that dried fruits can be higher in calories, so watch your portions, one-quarter cup of raisins equals about 130 calories.

While moderation is key, enjoy a handful of raisins for a healthy snack, and find ways to incorporate some into your everyday meals, including your hot and cold cereals, (they’re great in oatmeal!)

Janet Zappala/Certified Nutritional Consultant/Author/Award-Winning Journalist

“Nobody lay a paw on my Jarlsberg.”

Fred

I love salads, especially on a lovely, warm day. Yesterday was just that, so we had just about everything in it…romaine lettuce, organic sweet red bell pepper, broccoli, snow pea shoots, cucumber, with a light, rice wine vinaigrette. Really nice!

You can see this healthy recipe on my Wealth of Health webisodes the week of April 11. Please visit www.janetzappala.tv

2 tablespoons light mayonnaise
1 tablespoon low fat milk
1 tablespoon honey
1 teaspoon apple cider vinegar
1-1/2 cups shredded cole slaw mix
1/4 cup plump golden raisins
3 mild Italian style chicken sausage, taken out of their casings, or 6 ounces cooked kielbasa sausage, cut on a diagonal, into thin slices
4 slices Jarlsberg Lite cheese
4 slices rye bread
1 tablespoon butter alternative like Earth Balance or Smart Balance

In medium size bowl, mix together mayonnaise, milk, honey and vinegar; add cole slaw and raisins and gently toss. Set aside.
Cook sausage in medium to large skillet until done, about 10 minutes, breaking up into bite size pieces.
When done, assemble sandwich, first sausage pieces, then the cole slaw, and top with two slices each of Jarlsberg Lite cheese.
Finish with slice of bread.

I’ve stumbled upon some great skin care products, great because they’re organic and olive oil based. Considering that much of what we put onto our skin is absorbed into our bloodstream, it’s imperative that we know what ingredients are in the products we use.

Speaking of ingredients, here’s a rundown of some of what you’ll find in Vita Bella Skincare products. Organic Acai Berry for moisturization, Organic Blueberry Wine, rich in phytonutrients and antioxidants, Organic Grape Wine, also high in antioxidants, and Grape Seed Extract, which destroys free radicals that can break down collagen. What you won’t find in these products is parabens, petro chemicals, sodium lauryl sulfates, and synthetic fragrances.

I think it’s really important for people to begin supporting cleaner products, whether it’s the food we eat, or the skincare products we choose to use. There’s no guarantee that we’ll enjoy perfect health until the day we die, but at least we have a fighting chance of getting, and staying healthy, by paying attention to what’s good for us and what isn’t.

It’s time the FDA does its job, by sending products with harmful chemicals back to manufacturers. There are too many “things” on the market that can be bad for our health. Why they’re available for human consumption is the million dollar question. We have regulations in place, but still we are surrounded by chemical-laden products that could eventually compromise our health.

So I say cheers to a better way, a healthier way. I say thank you to Vita Bella for moving us in the right direction.

Buona Salute! To Your Health~

Janet

Well I think I outdid myself last night with this amazing, healthy recipe that as always was easy to make as well as healthier and lighter.
You’ll only need a few ingredients:

1/4 cup of whole wheat flour or unbleached all-purpose
salt and pepper
1 1/2 pounds thinly sliced veal or boneless/skinless chicken breasts pounded thin
1/2 tablespoon Earth Balance or other healthy butter alternative
3 tablespoons extra-virgin olive oil
Splash of Red Wine Vinegar
Capers/as many as you like
Parsley for garnish/chopped finely

On a flat plate, combine a sprinkle of salt and pepper with flour
Dredge veal or chicken through flour and put on separate plate
In a large skillet, heat up olive oil, 1-2 minutes
Put veal into hot skillet and let cook until brown, about 2 minutes, then turn and do the same
When done, transfer to plate lined with paper towel
Wipe out skillet with a paper towel, heat up and add butter alternative
Add vinegar, capers and a little more salt and pepper to taste, stir to combine
Add cooked veal and heat through. Serve immediately, and garnish with chopped parsley.

ESCAROLE
1-2 bunches fresh escarole
1 tablespoon extra-virgin olive oil
2 cloves fresh garlic/finely chopped
salt and pepper
Clean escarole with cold running water and pat dry or put in spinner
heat up large skillet, add olive oil
add garlic and escarole
let cook down for a few minutes, it should be fork tender not mushy
add a sprinkle of salt and pepper for taste, then enjoy!

My father just recently had cataract surgery and thank Goodness it was a huge success. He says he can see as well as he did forty years ago. The question is, can we prevent cataracts by incorporating certain nutrients into our diet? There is strong evidence that says we can.

A major national eye institute study suggests that nutrients including vitamins C, E, and A, as well as bioflavonoids, play an important role in preserving our eyesight. As we age, our immune systems aren’t as strong, and often lose the battle against free radicals which can wreak havoc on our health. They’re especially dangerous when our vitamin C levels are low. Further studies show that long-term consumption of vitamin C may reduce, not just the risk of cataracts, but also vision loss from macular degeneration, which many seniors fall victim to.

Aside from supplements, vitamin C and bioflavonoids are easily found in many foods, including citrus fruits and lots of leafy green vegetables. In fact, almost any food containing vitamin C also contains bioflavonoids. Excellent sources of vitamin C also include tomatoes, strawberries, broccoli, sweet red and green peppers (preferably organic), and orange juice.

How much vitamin C is effective in battling eye ailments? Studies found that a daily dose of 500 mg of vitamin C showed a reduced risk of cataracts. Vitamin C is water soluble, and is generally considered to be safe in higher doses; whatever your body doesn’t need will be excreted in urine. Bioflavonoids are also water soluble and non-toxic. That said, amounts of vitamin C over 2000 mg per day could increase the risk of kidney stones, and may cause diarrhea and nausea. Just keep an “eye” on how much C you’re taking and how you feel.

Janet

2 6–8-inch eggplants
2 tablespoons kosher (or any coarse) salt
2 tablespoons olive or vegetable oil
3-4 cloves garlic
1 cup chopped onion
1 cup seeded, chopped cherry tomatoes
1 cup chopped (leftover) cooked meat: hamburger, lamb, pork, turkey, chicken or ham
1 teaspoon dried Italian herbs
1/2 teaspoon salt
1/4 teaspoon red pepper flakes, or to taste
1 cup shredded Jarlsberg or Jarlsberg Lite cheese
Additional shredded Jarlsberg for topping

Slice eggplants in half lengthwise and scoop out flesh, leaving ½-inch thick shell to form a “boat.” Spread salt over each eggplant; rub salt into eggplant pulp. Press pulp into a pot and cover with cool water. Let stand 40 minutes. Drain off salty water and rinse well with cool water. Using paper towels, thoroughly press out any moisture.

Chop eggplant pulp and measure out 2 cups (reserve remainder for another use).

Saute chopped pulp in oil, adding garlic and onion. Cook, covered tightly and stirring occasionally, 3- 5 minutes until eggplant is soft. Add tomatoes, meat, herbs, salt and pepper. Cover and cook about 5 minutes longer or until tender.

Place mixture in bowl and toss with 1 cup shredded cheese. Spoon filling into eggplant boats, patting to a mounded shape. Place each boat on large rectangle of heavy duty foil. Crimp up edges to seal. Place on grill away from direct heat. Cover grill and cook until done about 30 minutes). Or bake in oven 50 minutes at 400°.

When eggplant are almost done, open foil and add additional shredded cheese. Crimp tightly and put back on grill or in oven to melt, about 3 minutes. Serves 4 as a main dish, 8 as a side.

Eggplant Provencal with my favorite low-fat, low cal cheese, Jarlsberg Lite, plus a few other tasty ingredients.
For details go to recipes.
The salad is simply romaine lettuce, hearts of palm, broccoli sprouts, celery, and roasted sunflower seeds for a serving of protein, texture, and great taste! Did a simple white wine vinaigrette. Little salt and peppa and it’s done!

Heat a large pot of water for pasta.
While water is heating up, in a large skillet, add olive oil and let heat for 1-2 minutes. Add garlic, anchovies, olives, capers, and red hot finger. Sautee for a few minutes until anchovies nearly dissolve. Add white wine and basil, and let cook down for 2-3 minutes, stirring occasionally. Add pasta, cook following package directions. Al dente, or “to the tooth,” is perfect. Drain, saving a little water. Add pasta to skillet, combine thoroughly. Serve with freshly grated cheese, and buon appetito!
(Feel free to add some crushed tomatoes if desired).

With love, Janet and Chef Paris

1/2 cup extra virgin olive oil
4 cloves chopped garlic
4 anchovies
8 torn oil cured black olives
2 tablespoons capers
1 red hot finger chili julienne
1/4-1/2 cup dry white wine
1/4 bunch chopped fresh basil
2 oz shaved parmigiana reggiano
1 lb De Cecco cappellini

Watch for my new Wealth of Health Webisodes beginning Monday, March 21st at www.janetzappala.tv.
We’ll be bringing you everything from great healthy recipes, fitness, fun and more! And every Monday we’ll bring you a new webisode.

Thanks to Jarlsberg Lite for sponsoring the webisodes, it’s my favorite cheese. Lower in fat and calories, but still creamy, rich tasting and delicious!
Below is a recipe for you using the great Jarlsberg Lite Cheese. Enjoy!

EGGPLANT BOATS PROVENCAL
2 6–8-inch eggplants
2 tablespoons kosher (or any coarse) salt
2 tablespoons olive or vegetable oil
3-4 cloves garlic
1 cup chopped onion
1 cup seeded, chopped cherry tomatoes
1 cup chopped (leftover) cooked meat: hamburger, lamb, pork, turkey, chicken or ham
1 teaspoon dried Italian herbs
1/2 teaspoon salt
1/4 teaspoon red pepper flakes, or to taste
1 cup shredded Jarlsberg or Jarlsberg Lite cheese
Additional shredded Jarlsberg for topping

Slice eggplants in half lengthwise and scoop out flesh, leaving ½-inch thick shell to form a “boat.” Spread each eggplant with salt; rub salt into eggplant pulp. Press pulp into a pot and cover with cool water. Let stand 40 minutes. Drain off salty water and rinse well with cool water. Using paper towels, thoroughly press out any moisture.

Chop eggplant pulp and measure out 2 cups (reserve remainder for another use).

Saute chopped pulp in oil, adding garlic and onion. Cook, covered tightly and stirring occasionally, 3- 5 minutes until eggplant is soft. Add tomatoes, meat, herbs, salt and pepper. Cover and cook about 5 minutes longer or until tender.

Place mixture in bowl and toss with 1 cup shredded cheese. Spoon filling into eggplant boats, patting to a mounded shape. Place each boat on large rectangle of heavy duty foil. Crimp up edges to seal. Place on grill away from direct heat. Cover grill and cook until done about 30 minutes). Or bake in oven 50 minutes at 400°.

When eggplant are almost done, open foil and add additional shredded cheese. Crimp tightly and put back on grill or in oven to melt, about 3 minutes. Serves 4 as a main dish, 8 as a side.

Janet’s Sizzle Reel from Janet Zappala on Vimeo.

I’m an avid reader of food labels, mainly because what I don’t know may eventually kill me. Most products showcase in huge letters on the fronts of packages, one nutritious ingredient. Great sell right? For many that’s all it takes to grab and buy, but if you don’t read the label you’re missing out on the most important information. Case in point, I’ve been trying to get my husband to be more aware of what he’s putting into his “temple.” So he goes to the supermarket and scoops up 100% whole grain Fig Newtons, comes home, and brags that he picked up some healthy cookies. I flip over the package, and sure enough the cookies do contain whole grain, but then it goes downhill fast. As I scan the label I see high fructose corn syrup, which aside from being blamed for contributing to childhood obesity, also contains mercury, according to some researchers, and was concocted in a laboratory! The list goes on. Partially hydrogenated cottonseed oil, which is the worst kind of fat. Getting back to what you don’t know may kill you…trans fats are so lethal that according to top nutritionists at Harvard, before trans fats were cut out of a lot of our foods, they may have been responsible for as many as 30,000 premature coronary deaths every year. Studies show that trans fats increase our bad cholesterol the same way that saturated fat in meat and butter does. Am I making my point? Please read the labels, www.lifeclinic.com/focus/nutrition/food-label.asp, and opt for healthier options. I buy a very similar, delicious cookie at my local health food store for just 39 cents more. Pay a little more now, or a lot more at your doctor’s office later. I don’t know about you, but I want to enjoy what I’m eating without the worry, it’s just another ingredient that I don’t need.

Janet’s Hosting Reel from Janet Zappala on Vimeo.

Sweet and Sour Sauce over Baby Back Ribs

You’ll find many barbecue sauces in stores, but this homemade recipe

truly hearkens back to the days of home-style cooking. It’s so good you

may never reach for store-bought again!

Prep time: 10 minutes Cook time: 35-40 minutes Serves 4

Sauce

1 15-ounce bottle ketchup

1 cup light-brown sugar

2 tablespoons apple cider vinegar

1 teaspoon dry mustard

½ teaspoon garlic powder

¼ teaspoon black pepper

Ribs

2 racks baby back pork ribs, cut into individual ribs, preferably all-natural

To Make Sauce: Combine all sauce ingredients in a medium-size

saucepan. Cook over low-medium heat for about 5 minutes, stirring

constantly until thickened. Set the sauce aside.

To Cook Ribs: Preheat the oven to 350°F. Bring a large sauce pot of water

to a rolling boil over high heat. Lower the heat to medium and add the

ribs. Cook for 10 minutes; drain. Arrange the ribs on 2 medium-size

nonstick baking sheets. Bake for 10 minutes. Remove the ribs from the

oven; drain. Brush the sauce liberally over the ribs. Bake for 10 more

minutes. Serve immediately.

Tip: Boiling the ribs helps remove some of the fat. But if you want to skip boiling

them, arrange the ribs on 2 medium-size nonstick baking sheets and bake for 20

minutes. Remove the ribs from the oven; drain. Brush the sauce liberally over the

ribs. Bake for 20 more minutes.

This is bone suckin’ good!

Please come out and support Philadelphia’s Reading Terminal Market this Saturday night from 6pm to 11pm. It’s the Reading Terminal Market’s preservation for future generations at 12th and Filbert Streets (across from Maggiano’s).

Lot’s of fun, food, personalities, competitions and more.

I’ll be there and would love to see you!

Janet

Tune in on Monday, Jan. 17th during the 6am and 3pm shows, est. I’ll be on with some of my favorite boots. Made by Weatherproof, a company that’s been around since 1948, they’re cozy, warm, functional, adorable and comfortable.

Can’t beat these boots, also can’t beat the price! You’ll fall in love.

Hope you’ll join us!

Janet

I’ll be at Barnes & Noble on Saturday, Jan. 15th, from noon-2pm doing a cooking demo and speaking to educators as part of Educators Week.

It’s all about how to eat healthier and take care of ourselves, afterall, you don’t want to look back someday and say, gee, if I’d known I was going to live this long I would have taken better care of myself.

Now’s the time, start today and have some peace of mind. 

~Tell me what you eat and I’ll tell you what you are.

Buona Salute!

Janet

The cosmetic industry is capitalizing on the health trend, and the fact that women and cosmetic users are becoming health conscious. When buying organic cosmetics beware that there are some companies which add the words “derived from” to make an impression that the ingredients are natural and safe.

So, is all organic makeup safe? The answer is no.

Plants can have toxins and carcinogens which can produce harmful effects to the body. This would be the same for mineral makeup. To a certain level, minerals can contain high toxic content. Japanese geisha used white powder to make their faces pasty white, but unfortunately it had high lead content which led to poisoning. When choosing organic makeup, it is necessary to know if they contain any toxins and/or carcinogens.

It’s most important that you read the labels, and here are some ingredients that you do not want to see in your organic makeup:

• Sodium laurel sulfate – This can lead to skin allergies.

• Paraben- This is a common preservative used in traditional makeup.

• Hydrosols – Contains water which is often unpurified and can contain chemicals.

• Diethanolamine (DEA), cocamide and triethanolamine (TEA)- These chemicals or cosmetic ingredients are known to cause cancer.

Also be careful when using mineral makeup in loose powder form, make sure that the vanity or sink area for the makeup is dust free. If the makeup area has the mineral makeup scattered the dust can still be an irritant.

So if organic is unsafe why recommend it? Because most organic makeup is made from minerals and plant materials which have not been exposed to pesticides. They display protection, healing, and nurturing benefits which should be taken advantage of by women and cosmetic users. They also list a host of benefits which are good for your body and health:

• Mineral foundation evens out the tone of your skin and covers the facial flaws while letting the skin to breathe.

• There are no oil fillers which can block or clog your pores leading to a variety of skin problems.

• They use no talc, which can lead to dryness of your skin and even emphasize the face’s fine lines. Talc is also believed to

If you’re like me and love your smoothies — such a quick and easy way to include so many nutrients in one glassful, then chances are you’re using yogurt, low or non-fat preferably. But what kind are you using? Some “light” yogurts contain unhealthy artifical sweeteners like aspartame or acesulfame potassium. Instead of these check out one of my favorites, Greek Yogurt, it’s unsweetened and untouched really. It’s creamier, richer tasting and more nutritious. And in a smoothie you don’t have to worry about it being too tart, the fruits you make it with will sweeten your healthful drink naturally!

Prep time: 25 minutes Cook time: 45 minutes Serves 4

1 medium butternut squash

2 baking potatoes, peeled and cut in chunks

1/2 medium yellow onion, diced

2 medium carrots, peeled and diced

2 medium celery stalks, diced

2 cloves garlic, crushed

1 32-ounce container low-sodium vegetable broth

1 teaspoon salt

1 teaspoon cracked black pepper

2 teaspoons extra-virgin olive oil

Cut off and discard the top and bottom of the squash. Peel the squash with a vegetable peeler. Cut lengthwise in half; scoop out and discard the seeds. Cut the squash into 1-inch pieces. Put the squash, potatoes, onion, carrots, celery, garlic, and broth into a large sauce pot over medium-high heat; bring to a boil (about 10 minutes). Reduce the heat to a simmer.

Cook for about 35 minutes, gently stirring occasionally, until all the vegetables are tender. Using a hand blender, blend vegetables until smooth; season the soup with salt and pepper.

Ladle the soup into individual bowls, drizzle with olive oil and serve.

When time is tight, try fresh-cut, ready-to-go butternut squash from your supermarket. Although a bit more expensive, it’s already peeled and diced for you. Frozen butternut squash also works well.

From My Italian Kitchen, enjoy!