Cold Weather Comfort Food

I think most people would agree that Macaroni and Cheese tops many a list of definitive comfort foods.  But if you’re over the age of 20 you might be looking to make one that doesn’t have the label “Kraft” on it.  Here is a great adult version from an original California Pizza Kitchen recipe that can be made ahead and served to a large crowd.   (That way you can serve the kids too!)

Curly Mac & Cheese

1½ – 2 tsp kosher salt

1½  lbs. Fusilli pasta

1 qt. heavy cream or ½ and ½

2 pounds Velveeta, cubed

Bring 6 quarts of salted water to a boil. Cook the fusilli until al dente about 8 minutes. Drain thoroughly. Meanwhile, pour the cream into a large pot. Add the Velveeta and salt, and heat over medium heat, stirring occasionally, until the Velveeta begins to melt. Add the drained pasta and stir well. Continue cooking and stirring occasionally until the Velveeta is completely melted and the sauce begins to thicken, 3 to 4 minutes. (If you want to serve later, put in covered baking dish and refrigerate.  Bring back to room temperature and then bake, covered, 30 minutes or until bubbling in a 375 degree oven.)

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Benefits of Chocolate

I know it, I admit it, and I take full responsibility for it.  My name is Renee, and I’m addicted to chocolate.

Any kind of chocolate will call to me—dark, white, milk, creamy, crunchy, with almonds or without—any kind.  But is this really so bad?  It may sound like I’m simply justifying my weakness for chocolate, but I’m happy to report that researchers are finding that chocolate may just be good for you.  That is, if it’s dark chocolate (at least 60% cacao content).

Chocolate that’s chewy, cream-covered, caramel-filled, or in the class of “sugary candy bar” is not going to make it into the “good for you” category.  Solid dark chocolate is healthy because of its high percentage of cocoa.  Cacao beans contain antioxidants in the form of flavonoids, which, as part of a healthy lifestyle, are good for your heart.

Feeling stressed out?  Eat a little bit of dark chocolate.  Researchers found that dark chocolate may lower the stress hormone cortisol and the hormones that control people’s “fight or flight” responses.

In addition, studies found that dark chocolate may reduce LDL “bad” cholesterol, lower blood pressure, and even increase blood flow to the brain.  Researchers are also looking into a connection between dark chocolate and elevated mood and improved insulin sensitivity.

The big disclaimer here is portion size.  You can’t eat a king-sized Kit Kat or Snickers bar and think that you’re doing your heart a favor.  One ounce should give you the health benefits without giving your body too much fat, sugar, and calories—those pesky “down sides” to eating chocolate.  (That would be my problem—portion control.)

But the next time you’re fighting a chocolate craving, know that it’s OK to give in.  Grab a small piece of high-quality dark chocolate of and enjoy.  You’ll satisfy your craving and may help improve your health at the same time.  That’s a sweet and tasty win-win.

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Drinks to Keep You Warm

When I come in from snowshoeing or building a snow fort with my kids, nothing’s better than a big mug of hot chocolate.  Top it with some whipped cream and crushed candy cane pieces and my taste buds do their happy dance!

There are many delicious, warm drinks to enjoy, from hot tea to hot chocolate, from hot toddies to mint mochas.  Let the chilly weather outside be your excuse for indulging in your favorite warm drink or trying a new one.

Hot chocolate: My husband and I were in Chicago one winter’s day when we wandered into the Ghirardelli ™ Ice Cream and Chocolate Shop off of Madison Avenue. We decided to try their “Drinking Chocolate” and were immediately sold on its creamy texture and sweetness.  It’s like drinking your favorite candy bar. I spied a recipe in the Star Tribune for a “Dark Chocolate Drink.”  You bring 1 ¾ cup of whole milk to a simmer.  Pour it into a deep heatproof bowl, add 2 ounces of finely chopped bittersweet chocolate and ¼ teaspoon peppermint extract.  Blend until smooth and pour into two mugs or cappuccino cups.  Delicious!

You can always make your favorite hot chocolate or cocoa and add some pizzazz by topping it with marshmallows, whipped topping, crushed peppermints, or pieces of toffee or mint.

Tea or Coffee:  For the health conscious, a warm cup of tea has zero calories and a plethora of health benefits.  Visit last week’s blog titled “Battle of the Teas” for more information on why tea is a good drink choice.  Need I explain the appeal of coffee?  Whether you need your morning caffeine kick or are trying out a new flavored creamer, coffee is a popular choice.  Just try to avoid caffeine later in the day if it may disrupt your sleep.
Apple Cider: Although I tend to drink more apple cider in the fall, it’s a delicious choice year-round.  Add cinnamon if you’re a fan, or just warm it up and enjoy.

Drinks with a Kick: Rough day at work?  Sometimes you want to add a little extra kick to your warm drink.  Baileys in your coffee, peppermint schnapps in your hot chocolate, a hot toddy, mulled wine, hot buttered rum … you can add a splash of alcohol to your drink or look up a more complicated recipe.  If you go to epicurious.com, click on “Recipes and Menus,” select “Drinks,” and then choose “Hot Beverages,” you’ll surely find something that appeals.
Next time the thermometer drops, warm up with a warm drink and let your taste buds do their happy dance.

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Go Bananas for Banana Bread

I used to be famous for saving bananas in the hopes that I’d get around to using them for banana bread or muffins. (My kids’ favorite)  But inevitably, I would end up tossing them out because they were rotten and I didn’t get to the baking, or my kitchen was infested with fruit flies!

To avoid that, and still be ready to make banana bread at a moment’s notice, freeze your ripe bananas. Either leave them in the peel and toss them in the freezer, or take the contents out of the peel and put enough bananas for your favorite recipe in a Ziploc bag.  Then you will always have them on hand, minus the fruit flies.  Defrost 15-30 minutes before using.  Note: they don’t look terribly pretty, but your bread will taste perfectly normal!

Here is my favorite recipe:
Banana Chocolate Chip muffins

Ingredients:

1 cup sugar
½ cup vegetable oil
2 eggs
1 ½ -2 cups mashed ripe bananas (3-4 medium)
2 cups unbleached all purpose flour
1 tsp. baking powder
1 tsp. baking soda
½ tsp. ground cinnamon
¼ tsp. salt
1 cup chocolate chips (optional)

Beat sugar, oil and eggs until light colored and foamy with whisk or mixer.  Add mashed bananas and beat well.  In another bowl, combine flour, baking soda and powder, cinnamon and salt.  Add banana mixture and stir just until moistened. (Do not overmix) Add chocolate chips.  Spoon into greased muffin tins.  Bake at 375 degrees for 20-25 minutes.  Cool for 5 mins in tins before turning out onto rack.

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Battle of the Teas

Green tea, white tea, black tea—I keep stumbling across articles touting the benefits of drinking tea. I’m a coffee fan but am wondering if I should drink more tea because of the potential improvements to my health. But should I? If so, which types of tea offer which benefits? What have studies found out about various teas?

From what I’ve read, researchers have identified a lot of exciting possibilities about the benefits of tea, but they need to conduct more in-depth clinical trials with larger groups of people in order to confirm their hypotheses. New evidence is coming to light as studies are completed and published. But so far, what they’re looking at is pretty amazing.

Green Tea One of the top stars in the tea world, green tea has a lot of possibility. Scientific studies have found that green tea may potentially help prevent cold and flu symptoms, prevent dental cavities, reduce the risk of heart attacks and clogged arteries, reduce inflammation, slow cartilage breakdown, and reduce the risk of cancer. However, note that cautionary word, “may.” In an article posted on mayoclinic.com, all of these exciting “maybes” are followed by a tempering statement along the lines of “further research is needed before a recommendation can be made.”

White Tea comes from the same plant as green tea (camellia sinensis) but is picked earlier and is fast-dried rather than roasted. It has many of the same potential benefits as green tea, including possibly reducing cholesterol levels, fighting cancer, and preventing sun damage to the skin.

Black Tea like green and white, is packed full of antioxidants in the form of polyphenols. Early research has found that regular tea drinkers have less heart disease, fewer strokes, lower cholesterol levels, and quicker recoveries from heart attacks. It seems to me that although the research on tea is evolving, it’d be in my best interest to up my intake. Tea has zero calories and an abundance of antioxidants. Besides, on these cold winter days, snuggling up with a book and a cup of tea sounds perfect to me!

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Crock Pot Comfort

Use the Crock Pot During Long Winter Months

Winters in Minnesota can be hard for both the body and the mind. As we’re finding ourselves in the throngs of cold, ice and snow, I’ve been searching for quick and easy recipes to keep my bones warm and my taste buds happy.

I made this recipe in my crock pot the other night, and for once my family didn’t mind leftovers the following day.

Ingredients:

2 ½ pounds beef stew meet, diced into 1” pieces or use meat for stroganoff

1 – 28 oz can of stewed tomatoes (include the juice)

1 c. chopped celery

4 carrots

3 potatoes, cubed

3 onions, chopped

3 ½ T tapioca

2 cubes beef bouillon

½ t dried thyme

½ t dried rosemary

½ t dried marjoram

salt and pepper

¼ c. red wine

2 c. water

1 (10 0z) package of thawed green peas

Secret ingredient: 3 T of lingonberry jam (or chutney if you like that better)

Directions:

Put all ingredients into the crock pot and cook on low for 7 hours. Add thawed green peas during last half hour of cooking.

Bon Appetit – and stay warm!

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Viva Vitamin Rich Foods

With the start of a new year, we are inundated with advice from television shows on how to live longer, healthier and better. I waver between annoyance and fascination as I hear about the newest food that will prevent cancer, wrinkles and/or depression. But curiosity finally got the best of me so I made a list of my favorite foods and then researched their benefits (Brigham and Women’s Hospitals).

Vitamin A (retinol) is found in tuna, eggs, cheese and milk are rich in that benefits your skin, immunity and vision.

Vitamin B1 (thiamin) is found in lean pork and ham, peas, rice, black and pinto beans, pecans, peanuts and soybeans and benefits nerve function, energy production and helps convert excess carbohydrates to fat for storage.

Vitamin B2 (riboflavin) is found in low-fat milk, yogurt, cottage cheese, eggs, dark leafy greens (Arugula, collard greens, kale, romaine lettuce, spinach, Swiss Chard, broccoli), asparagus and Brussels sprouts and protects against anemia and cancer.

Vitamin B3 (niacin) lowers cholesterol and protects against cardiovascular disease. Foods rich in vitamin B3 are found in low-fat meats, poultry, fish, eggs, cottage cheese, peanut butter and potatoes.

Vitamin B6 (pyridoxine) can help decrease heart disease and improve glucose tolerance. It can also help improve carpal tunnel syndrome, mood and sleep disorders. Foods such as banana, avocado, brown rice, soybeans and broccoli are all rich in vitamin B6.

Beta Carotene is an antioxidant that improves cancer-protective properties and is found in dark leafy greens, carrots, sweet potatoes, apricots and pumpkin.

Vitamin C protects against cancer, improves your immune system and help ward off allergies and heart disease. This vitamin is found in green and red peppers, broccoli, spinach, Brussels sprouts, collards, strawberries, citrus and papaya.

Calcium is beneficial in the prevention and treatment of osteoporosis, prevents some cancers and is useful in treatment of high blood pressure and food full of calcium include low-fat milk, yogurt, dairy, broccoli, salmon and sesame seeds.

Vitamin D aids in calcium absorption and helps maintain healthy nerves and muscles. Eat eggs, salmon and sardines along with low-fat milk.

These are just a few of the important vitamins we can find in food, and a picture quickly emerged for me as I was doing this research. It’s really quite simple to eat healthy! All the foods that are good for us- fish, lean meat, dark green vegetables, eggs, dairy products, fruit, the whole lot are easily found at our local grocer. These are the foods that contain the array of vitamins that help us stay healthy. And if the added bonus is smoother skin and thicker hair, I’ll take that too.

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Wild Rice Recipes…Say That 5 Times

Nothing says Minnesota more than wild rice!  So in a quest for quintessential Minnesota recipes, I have to include two of my favorites: one to warm you up and one to cool you off.  I must admit both are borrowed from dear friends.  But then again, what could be more “Minnesota-nice” than that!

Chicken Wild Rice Soup

½  cup butter

1 small onion, chopped

4 T flour

3 cans chicken broth

1 box Uncle Bens quick wild rice – prepared following box instructions without the butter

1 can wild rice, drained

2 c shredded, cooked chicken

6 T sliced  almonds

½  c chopped carrots

1 pint ½ & ½

1 tsp garlic powder

Salt and pepper to taste

Melt butter in large saucepan and sauté onions until translucent.  Add flour and stir 2-3 minutes.   Slowly add chicken broth over medium high heat.  Mixture will start to thicken.  Add remaining ingredients and simmer at least 30 minutes.

Wild Rice Chicken Salad with Cashews and Grapes  (Serves 4-6)

Dressing:

¼ cup light mayo

¼ cup milk

small amount of grated onion

lemon juice (to taste)

salt and pepper

Salad

3 cups wild rice

6 cups water

2 cups chopped cooked chicken breast

2 cups seedless red grapes, halved

1 cup of cashew pieces

Cook wild rice according to package directions.  Drain and cool.  Whisk dressing ingredients in a small bowl.  Combine wild rice, dressing and chicken in bowl.  Add salt and pepper to taste.  Add grapes and cashews just prior to serving.

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How to Keep Your New Year’s Resolutions

This morning for breakfast I had leftover Christmas cookies and a white chocolate mocha.  Not exactly a “breakfast of champions”—and a glaring sign that someone needs to work on her New Year’s resolutions!

The best resolutions are specific, measurable, and doable.  For example, “exercise more” is too vague—a better resolution would be to “exercise for 30 minutes three days a week.”  That goal could be fine-tuned by writing down when you’ll work out, with whom, and by designating rewards for sticking with the plan for two weeks, a month, and then two months.

Here’s more advice borrowed from the experts:

Realistic Goals Make sure that your resolution is realistic.  Unless you’re appearing on “The Biggest Loser,” resolving to lose 25 pounds this month means setting yourself up for failure.  Resolving to lose five pounds, on the other hand, is more realistic.  If you’re a couch potato and are vowing to get up and move, don’t decide to work out for two hours every day.  Start off with a goal of taking the dog for a morning walk around the neighborhood three times a week, and then go up from there as you get into your new groove.

Specific Deciding to “eat healthy” isn’t specific enough.  Maybe you’ll decide to eat one serving of fruit every night at dinner, or resolve to pack your lunch from home three days a week rather than eating out.

Measurable You want a way to track whether you’re successfully moving toward your goal.  Having a goal that’s measurable will help you pinpoint successes and possible failures.  Maybe you want to reduce stress in your life.  What measurable action could help you move toward that goal?  Your resolution might be getting eight hours of sleep, four nights a week, or meditating for 15 minutes, five mornings a week.

Do it for You Your goal has to be something that you want to do for you, not for your spouse, friend, kids, or boss.  If it’s not for you because you personally want to achieve this goal, it’s going to be extremely challenging to stick with it.

Keep it Up Know that you’ll hit speed bumps, and that’s to be expected.  You might get sick, go out of town for work, sprain an ankle, or have any number of setbacks on your journey.  Whatever your resolutions, see trouble spots as minor factors and keep striving toward your goal.  Have a great 2010!

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Starting the New Year Healthy

As I was trying to stay motivated on the treadmill yesterday at my local health club, I looked around the room at other patrons who surely, much like myself, are gearing up for another year resolved to better health, more energy and slimmer bodies.

For those of us who’ve made (several attempts in fact) to pledge a healthier and more active lifestyle, we know it sounds so much easier to obtain in theory than when lived out in real life.

Why do you think it’s so difficult to keep our New Year’s resolutions? I think that for me, the difficulty lies in semantics: Resolutions are promises that we make to ourselves (a little like wishful thinking) as opposed to committing to a radical lifestyle change.

I agree, radical is, well, a radical word, but in my life, in order to change, I have needed a pervasive modification in lifestyle. I think that’s how I’ve been able to stick to the same healthy routine over the last several years as I’ve been I speed-walking through my neighborhood come rain or shine (about 15 miles per week – more in the summer and less in the winter). And in order to stay with this commitment, I had to radically change the way I see exercise. First and foremost, I don’t ever call it exercise (that would psyche me down), but I rather see my daily treks as a vital necessity – like eating and sleeping; good for the body and the mind!

With the beginning of a new year, I too resolve to up my health-quotient to include more sleep, less wine, increased flexibility (as in yoga) and decreased intake of fatty foods. But in order to succeed I know that I need to do more than wishful thinking – I need to change my lifestyle to accommodate for these goals.

So how am I preparing to achieve my lofty goals? I have a plan! During the week, I will watch the evening news in bed (as opposed to the family room) and lights out by 10:30 p.m. Luckily, my husband is on board with this new lifestyle change. I will not keep wine on hand as it is too easy to enjoy a glass on a perfectly ordinary Tuesday night when the kids are tucked into their beds. I am signed up for a Gentle Yoga class on Friday mornings (with a friend who I don’t want to bail on) and, as a family, we are committing to eat dinner at home more frequently (as opposed to restaurants) to be in control of what food to eat and how we want it prepared.

But I know this won’t be an easy road so stay tuned, the year is still in its infancy. And come spring, I may want to have a glass of wine on a perfectly ordinary Tuesday night after a great steak dinner while watching The Late Late Show on television.

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