We Must Have Coffee Cake Once In Awhile!

I just want to mention that the cardiologist in my life, the couch potato, has really gotten into swimming the last few months.  Finally he has found some exercise that he doesn't want to skip, that he enjoys doing and which doesn't strain his terrible knees.  (Three ACL tears + a torn meniscus + four surgeries = terrible knees)  To give him credit, he also enjoys the Latin dancing we do every week and has gotten really good. It more than qualifies as exercise.  But he swims on his own, not because I drag him there and has is pretty obsessed with doing it on a regular basis.  Kudos to Barry!  Just goes to show that we all can find some type of exercise we'll enjoy and do it often enough to reap the benefits.

But what about the coffee cake you ask?  That sounds more interesting than Barry's exercise routine!  Now you know that while I advocate avoiding sugar, fat and excess calories most of the time, I do indulge once in awhile.  I was very pleased to find this recipe recently which wasn't terribly high in sugar, (something I'm trying to cut way back on!) or fat, if you use non fat plain yogurt or sour cream.  My family all gave it a thumbs up and it was easy to throw together for a nice Saturday breakfast.  It also doesn't make a very large cake which I like because then I don't have cake for days.  A treat one morning is fine, to snack on it all day or for several days not so fine.   Best of all, it has fresh raspberries in it, a real treat!

  Raspberry Coffee Cake
1 cup flour
1/3 cup sugar
1/2 tsp. baking powder
1/4 tsp. baking soda
1/4 tsp. salt
Mix dry ingredients and set aside.
1 egg
1/2 cup plain non fat yogurt or sour cream
2 Tbsp. butter, melted
1 tsp. vanilla
Mix egg through vanilla in a separate bowl and stir well.  Add to dry ingredients and stir till combined.
3 Tbsp. brown sugar
1 cup fresh raspberries
Gently toss brown sugar with raspberries.  Grease an 8 inch round cake pan and spread 2/3 of the bater in it. Sprinkle brown sugar/raspberries over the batter, then top with the remaining batter.  Bake for 35 to 40  minutes until a toothpick inserted in the middle comes out clean.  Make a glaze of 1/4 cup powdered sugar, 1 tsp. milk and 1/4 tsp. vanilla.  Drizzle over cooled cake.  I actually thought there was a bit too much sugar in it so next time I will cut it back a bit.  I won't tell my family though.  Sam's Club has had very good raspberries all winter.  You could substitute frozen but thaw first and drain well before using.

Walk With A Doc

This weekend, take someone you love out and walk with a Doc.  "What's that?", you say.  Walk With A Doc is a new program in the Jonesboro area designed to get people off the couch and moving.  We all know that exercise makes us feel better and even 15 minutes three times a week can have health benefits.  Still there are many people who need help to get started.

I got the idea for Walk With A Doc after reading The 17 Day Diet by Dr. Mike Moreno who started a similar program.  My husband agreed that it was an excellent idea so he collaborated with Christina Ryan of HMG to get a local program started.  The plan is that once a month, there is a scheduled walk for anyone to join led by at least one local physician.  The program is aimed at those who don't exercise currently to encourage them to get started.  At the first Walk last month, my husband gave a short talk about the benefits of exercise and a nurse checked blood pressures.  One of my husband's patients came out  and bravely walked.  I walked most of the way with him as he struggled due to his shortness of breath.  We were all so proud of him.

Anyone can join the walk, young, old, fit or not so fit.  Bring the family out to exercise before getting some shopping done.  If you know of someone who could use some motivation in starting an exercise routine, pick them up and bring them out.  Last time a father and his teen aged son joined us.  They had planned to do some shopping but stopped to see what we were doing.  After the walk, the father who was huffing and puffing, said he really needed to keep this up as he was out of shape.  I'm hoping he did.

My husband will again lead the walk which will be at the Mall at Turtle Creek.  It starts at 9 a.m. this Saturday, March 3, in the food court.  You will also have the opportunity to ask questions of my husband as you walk.  As the weather improves, the walk will move outdoors and doctors from other groups will join us.  This will be a great opportunity to visit with these doctors about health concerns and questions you may have.  I will keep my readers informed about the date, time and location of each walk.

I won't be able to attend this month's session as I will be attending a Bar Mitzvah and I don't think it would be appropriate to show up all sweaty.  I'll be sorry to miss it though.   I also apologize for the blurry photo from our first walk.  I didn't adjust the camera properly.  Look for the black t-shirts with Just Walk on the front and HMG on the back.  

2012 Confession Of The Year

Have you ever been in a dilemma where you were really doing something good but it still compromised your ethics?  I know that many people believe my family eats nothing but tofu, fruits and vegetables.  My own kids have even called me the Food Nazi.  Those who know me well know my weaknesses (Snickers, Cheetos, chocolate shakes) but also understand that I strive to serve wholesome foods most of the time.  And most of the time, I do a pretty good job.  Obviously, my blogs are all about promoting good health and helping others.  Still there are times when what you know to be right gets shoved aside for the greater good.

I have had a deep secret for a number of years, something that has bothered greatly me so it is time to confess.  Many more times than I care to admit, I have worked in concession stands, selling food that I consider to be an abomination and that I KNOW is bad for you!  I am guilty of preparing and selling ooey, gooey brownies, chips and sodas at trap meets.  I have sold handfuls of candy at swim meets to innocent young children, who gazed up at me shyly and trustingly as they handed over their money.  I have been a party to the cans of chemicals and preservatives called cheese that is heated and poured over hot Cheetos or chili cheese dogs at basketball games.  I have baked and sold DOZENS of awful, store-bought chocolate chip cookies, all in the name of raising MONEY to support my kids' activities!  I have watched, horrified, as kids buy and eat huge amounts of JUNK that constitutes their dinner that night or lunch that day.  And I have watched many of those kids and adults waddle away.  I might as well hand out business cards for locals dentists and doctors as I hand over the food, because the people who frequent concession stands are going to need them.  In case you are wondering, my husband the cardiologist has worked those same concession stands along with me.

It is quite a dilemma.  We help raise thousands of needed dollars to support trap shooting, soccer, swimming and band without which, these activities would be too expensive for many children to participate.  So ultimately, we are doing a good thing.  But as I hand over the third hamburger and chips that day to an overweight kid I know, I feel bad.  It wouldn't be so bad if I thought that it was just an occasional thing, that kid having some chips and a soda.  But by the size of his waist, I know it is not.

I console myself at swim meets because the parents of swimmers seem to be a bit better educated about nutrition.  You can actually find fruit, carrot sticks and yogurt parfaits at some meets.  Still the majority of food sold at concession stands is the stuff of nightmares - full of fat, salt, empty calories and strange chemical preservatives I can't begin to pronounce.  Let me assure you that real cheese does not come out of an industrial sized can and have an unnatural orange glow.

So there you have it.  The sad truth is that I feel I wage a lonely battle against the junk we serve our kids and ourselves.  Most people would look at me like I'd lost my mind if I suggested we change the concession stand menu even a bit.  Worse, hardly anyone would buy healthier options, except at swim meets.  You probably got a chuckle or two reading this today but I hope I won't see you at my concession stand anytime soon.    

These are some of the kids I sell junk to.

New Recipe Week

It has been a week for trying new recipes at our house so that means I'm sharing with you all.  Last night's dinner was the best yet.  We really liked the combo of flavors and the twist that made this dish a little different.  I liked that it was easy and fast, perfect for school nights.  Anyone could make this, even older children and inept husbands.

I got this recipe from the 2011 Southern Living Christmas Cookbook which I received on my last birthday.  Southern Living is one of my favorite sources for recipes and some of our most beloved dishes have come from the magazine.  I also aspire to live the Southern Living life: beautiful yard, well decorated, organized and clean home, fun parties and great food.  Oh, and wonderful vacations too!  However, I fail miserably on several counts, most notably the yard.  I'd like to challenge the Southern Living experts to tackle my yard and get anything to grow more than three years before succumbing.

Ranch Turkey Ravioli Casserole
1 15 oz. can black beans, drained and rinsed
1 14 oz. can diced tomatoes, drained (I forgot to drain mine, it was fine)
1/2 cup chopped fresh cilantro (I used 1 tsp. dried)
1 tsp. cumin
2 cups (or small cans) green enchilada sauce
2 9 oz.  packages refrigerated cheese ravioli
2 cups chopped cooked chicken or turkey
1/2 cup sliced green onion
1 cup shredded Mexican cheese
Heat oven to 400.  Combine 1st four ingredients in a bowl.  Spread one can of enchilada sauce in a lightly greased 11 x 7 baking dish.  Arrange half the ravioli over the sauce.  Top with half the black bean mixture, 1 cup meat, 1/4 cup onions and 1/2 cup enchilada sauce.  Repeat layers.  Pour remaining sauce over top and sprinkle with cheese.  Bake uncovered for 30 minutes until heated through and lightly browned.

 I served this dish with a side of sautéed spinach which takes about 5 minutes to cook.  This dish is a bit higher in fat than I'd like with all the cheese but I like the fiber from the beans and the vegetables in it.  You could adapt this to a vegetarian dish quite easily; just add extra beans.  I also think the fire roasted tomatoes would add a nice touch.  This is a great recipe to use that leftover chicken or turkey.  So this Sunday, you could roast a large chicken and use the leftover meat to make a fast dinner later in the week when things get hectic.

As I said, even an older child could make this.  Give them kitchen scissors to slice the onions and they don't even have to use a knife.  If they can use a can opener, they're in business.

Note:  I do not mean to imply that all men are helpless in the kitchen, just the ones I know best.

Eating Well In A Jiffy

Time is often short at our house, just like it is at yours but that doesn't mean I short change the family on nutritious meals.  It takes a commitment to eating healthy, nutritious meals.  So after I got home from an overnight college visit with my son yesterday afternoon,  I was back out the door in 40 minutes to the grocery where I stocked up on food to last a few days.  I had a meal plan and shopping list for three days which included breakfast and lunches.  I got home about 6 p.m. and made a good dinner.

To do this, you need to be organized and have several go to recipes that are easy and quick to prepare.  Sometimes you have to rely on partially prepared foods and leftovers to ease things along, like I did last night.  I had some leftover butternut squash soup which served as one of our vegetables.  I purchased a roasted chicken from the grocery for the chicken and broccoli casserole I made.  (One roasted chicken can sometimes yield enough meat for two meals.)  I used frozen broccoli rather than chop up fresh.

I did compromise my morals a bit last night as I used a jarred Alfredo sauce (higher in fat than I'd like) and I topped the casserole with buttered bread crumbs (which I rarely do).  Still a nice hot dinner was on the table with a little effort on my part.  Here is the photo and recipe.

Chicken and Broccoli Casserole
1/4 cup butter melted
3 cups of cubed sourdough or other bread, whole wheat would be better
1/2 cup Parmesan cheese or less
3 cups broccoli florets or chopped broccoli
3 cups chopped cooked chicken
1/2 cup drained and chopped roasted red bell pepper
1 10 oz. jar of Alfredo sauce
1/2 cup sour cream, use low fat
2 Tbsp. sherry
Drizzle butter over bread crumbs.  Set aside.  Heat oven to 400.  Combine broccoli and next 5 ingredients in a large bowl.  Spoon mixture into a greased 2 quart baking dish.  Bake uncovered for 25 minutes then top with bread crumbs and cheese.  Continue baking until bubbly and lightly browned on top.

I also surprised my family with a lovely green smoothie last night. If you'd like the recipe and to find out what's in it, check out my other blog tomorrow on jonesboro.com.  You can find out who liked it and who didn't.

  
 

Other Blogs

I am always reading.  I check the news on MSN, I read the local paper, books and magazines.  I also watch local TV and national news, and Good Morning America.  I can't go to sleep at night until I've read for a few minutes, either fiction or non-fiction.  I like to keep up with what's happening.  Since I was up early this morning (5 a.m.) but not functioning enough to write, I checked out a few other blogs.  I don't follow many blogs but recently I came across two that I think are worthwhile to share.

Both are well written and interesting, especially from a foodie's point of view and from a healthy one too.  I am always looking for new ideas and better ways to cook at home and these offer ideas in abundance.  You may want to check them out as well.  The first one is written by a man in Canada who has discovered a love of cooking and eating well.  In other words, a man after my own heart.  Some of his recipes do NOT make the heart or waist healthy list, but some do.  Some of his recipes contain ingredients that will not be found in our little hamlet such as birds eye chilies.  (Readers, correct me if you've seen birds eye chillies locally, though after my chipolte experience, I'm not sure I want to see them.)  Indeed I was surprised to see that he even had one of the same recipes that I do - Pizza Dip.  I have not tried any of his other recipes but I will soon such as the cucumber and feta rolls.  Check out closetcooking.com by Kevin Lynch.   He has a sly sense of humor as well, as he claims to cook in a tiny closet sized kitchen.

The other blog I was immediately attracted to because the writer, a mother like me, tries to find healthy ways to feed her family and aims for a rainbow a day for good nutrition.  She has a vast collection of recipes including some which are vegan or gluten free.  I am trying her creamed corn buttermilk bread tonight.  I like that it has whole wheat flour in it.  Look for her at ricekernel.wordpress.com.

Both blogs have gorgeous photographs of which I am jealous.  Hopefully my own photos will continue to improve as I learn more about my new camera.  Anyway, I think you will enjoy these blogs if you like to cook as I do.  Check them out today and try something new this weekend!

I'd like to mention a new local magazine that two friends of mine have collaborated on - Mid-South Latino.  This bi-lingual magazine is aimed at the growing Latino population in Northeast Arkansas and Southeast Missouri.  I am honored that they have chosen to include my articles in their publication.  If you are interested in reaching the Latino market for your business, you can contact Susan Ishmael or Alex Lorenzana at MSL@masterprintgroup.com.    

Valentines Day

Happy Valentines Day to all!  I believe that our relationships are so important to our well being so be sure to show your love to your friends and family today.  What are the ways you show your love?  Everyone is different and expresses their love in unique ways.  It is a good idea to try to tune into how to best show love to those in your life.  For instance,  nothing says "I love you" to me like a home cooked meal or flowers.  Others might prefer a gift or a massage.  Your children might appreciate extra one on one time or a treat such as movie tickets.  Just taking the time to figure out what that special someone really wants shows your love.

So how is the cardiologist's family celebrating?  Valentines brings lots of chocolates and fancy dinners and our house is no different.  I gave my kids a small amount of chocolate candy, my husband a book and he gave me roses.  Tonight I am cooking brown sugar glazed salmon, garlic pasta, strawberries and pineapple salad with a chocolate pie for dessert.  I was aiming for a mixture of healthy and decadent.  While salmon is heart healthy, it is also a rich and impressive dish.  The strawberries give that red Valentines touch and what would Valentines be without a chocolate dessert?

Here is the recipe for the salmon.  As usual, it couldn't be any easier.  For the garlic pasta, all you do is boil the required amount of pasta per person and while that cooks, sauté as much minced garlic as you want in a large quantity of olive oil, maybe 3 to 4 Tbsp.  When the garlic is lightly brown and fragrant, toss with the cooked pasta and sprinkle with a bit of fresh parmesan and about 1/4 cup of bread crumbs.  Add more olive oil if the pasta is too dry.

Brown Sugar Glazed Salmon
1/2 cup brown sugar, packed
4 Tbsp. butter, melted
3 Tbsp. fresh lemon juice
2 Tbsp. white wine
4 to 6 salmon fillets
Mix above ingredients, except fish.  Place salmon fillets in a large zip top bag and add marinade.  Marinate for 3 to 5 hours.  Bake at 375 for 20 minutes or until fish is just done.  Yum!

Remember, Valentines Day comes but once a year but that doesn't let us off the hook the other 364 days.  Work on your relationships every day and the benefits will definitely come back to you.