Steak with Blackberry-Vinaigrette Sauce

You'll notice that I don't have much in the way of beef on this blog. In fact this will be the third in nine months of blogging here...but sometimes even I like a nice piece of meat. Use any lean cut of meat, from London Broil to New York Strip. Use any steak leftovers on top of a salad or in a sandwich with fresh spinach leaves.

Total Time: 50 minutes (Including minimum marinade time)

Ingredients (4 servings )

• 1/3 cup dry red wine
• 1/4 cup balsamic vinegar
• 2 tablespoons blackberry preserves
• 2 cloves garlic, finely minced
• 1/2 teaspoon fresh ground sea salt
• Freshly ground pepper, to taste
• 1 1/2 pounds steak (favorite cut), trimmed of fat
• 3 tablespoons finely chopped shallot
• 1 teaspoon extra-virgin olive oil
• 2 teaspoons butter

Preparation

1. Whisk wine, vinegar, blackberry preserves, garlic, salt and pepper in a small bowl. Place meat in a shallow glass dish. Pour the marinade over the meat and turn to coat. Cover and marinate in the refrigerator, turning several times, for at least 20 minutes or up to 8 hours.
2. Remove the meat from the marinade. Pour the marinade into a small saucepan; add shallot and set aside.
3. Brush a ridged grill pan, heavy skillet or outside grill grates with oil; heat over medium-high heat. Add the meat and cook for 10 to 12 minutes per side for medium-rare, depending on thickness, or until it reaches desired doneness. (It may appear that the meat is burning but don't worry, it will form a pleasant crust.) Transfer the meat to a cutting board; let rest for 5 minutes.
4. While the meat is cooking, bring the marinade to a boil; cook over medium-high heat for 5 to 7 minutes, or until it is reduced to about 1/2 cup. Remove from the heat; add butter and whisk until melted.
5. Slice the meat thinly against the grain. Add any juices on the cutting board to the sauce. Serve the meat with the sauce.

Nutrition

Per serving: 216 calories; 8 g fat ( 3g sat , 3g mono ); 41 mg cholesterol; 7 g carbohydrates; 4 g added sugars; 25 g protein; 0 g fiber; 260 mg sodium; 429 mg potassium.

The Health Benefits of Chocolate

No matter how determined we are to stick to a strict diet, it is hard to resist the siren call of chocolate. Chocolate is practically a national pastime, with nearly half of all Americans indulging at least twice a week. The good news is that this once taboo food has been pardoned by health food Nazi’s in recent years, as evidence of its health benefits have emerged. Thanks to choco-friendly doctors and scientists, we now know that dark chocolate is a very good source of antioxidants. Antioxidants occur naturally in foods and  help to protect our arteries against cholesterol buildup. We have also discovered that chocolate may reduce the risk of blood clots by making blood platelets less gunky - and may even help our blood vessels relax, which lowers blood pressure.

In 2010, two large scale studies reported on the effects of chocolate on blood pressure, heart attack risk, and congestive heart failure. Dr. Brian Buijsse, of the German Institute of Human Nutrition, evaluated the health and diets of nearly 20,000 people between the ages of 35 and 65, and studied them for about ten years. The studies findings were reported in The European Heart Journal.  The outcome? Chocolate lovers had about 25 percent fewer heart attacks and neatly 50 percent less strokes than those who hardly ever touched the stuff.  This is not to say that we should all run out and eat a chocolate bar every day: The amount of chocolate eaten each day by the high consumers was on the average only about a quarter of an ounce. Eating more than that can add extra calories and saturated fat, both of which we know to be detrimental to heart health. This study, along with other studies have scientifically proven that dark chocolate offers the greatest amount of heart healthy nutrients.

Another study, performed by Harvard researcher Elizabeth Mostofsky, evaluated over 30,000 Swedish women for nine years. In those women whose diet included somewhere between one ounce of chocolate per month to three ounces of chocolate each week, there was a substantial reduction in heart failure risk. More than that actually increased the risk! This is probably because of excess calories and fats. Since milk chocolate is the most popular variety of chocolate in Sweden, the researchers speculated that their study may have underestimated the benefits of dark chocolate.

The overall message? Dark chocolate in very small amounts (about a quarter of one once daily) is a heart-healthy treat. As long as you take the calories and fat into account, and don’t think of it as a nutritional freebie, this is a little luxury that you can feel good about. 

10 Proven Benefits of Chocolate

·       

  High in Antioxidants
Cocoa contains flavanols, a type of flavanoid that is only found in cocoa and chocolate. Flavanoids are naturally-occurring compounds that occur in plant foods that act as antioxidants and help counteract free radicals in the body.

·         Blood Pressure Benefits
Dark chocolate has been shown in studies to lower blood pressure in people with elevated blood pressure.

·         Lower LDL Cholesterol
Eating dark chocolate on a regular basis has been shown to reduce LDL cholesterol by as much as 10 percent.

·         Natural Anti-Depressant
Chocolate contains serotonin, a natural anti-depressant. Chocolate also stimulates endorphin production, which creates feelings of happiness and pleasure. In fact, one study found that melting chocolate in the mouth produced feelings of pleasure longer than passionate kissing. This may explain why many people naturally reach for chocolate when they're depressed.

·         Cancer Fighter
Several studies have found chocolate to be one of the best cancer-fighting foods along with foods like red wine, blueberries, garlic, and tea. Two ways that chocolate works as a cancer fighter is by inhibiting cell division and reducing inflammation, though research is ongoing and will probably find additional ways in which chocolate fights cancer.

·         Prevents Tooth Decay
Research has found that the theobromine in chocolate prevents tooth decay by eliminating streptococcus mutans, a bacteria found in the oral cavity that contributes to tooth decay.

·         Longer Life and Less Disease
One Dutch study followed 200 men over 20 years and found that those who consumed large amounts of chocolate, both milk chocolate and dark, lived longer and had lower overall disease rates than men who ate little or no chocolate.

·         A Harvard study on the Kuna tribe of Panama resulted in similar findings. The Kuna consumed large amounts of raw cacao every day and the study found them to have lower overall disease rates and longer life expectancy than neighboring tribes who did not consume as much raw cacao.

·         To further strengthen the case for dark chocolate as a life extender, the world's longest-lived person, Jeanne Louise Calment, lived to the age of 122 and many ascribed her longevity in part to her consumption of 2.5 pounds of dark chocolate a week.

·         High in Magnesium

Cacao is higher in magnesium than any other plant. Magnesium is an important mineral that helps in the regulation of the digestive, neurological, and cardiovascular systems. Since many people are magnesium deficient, adding magnesium-rich dark chocolate to the diet can improve overall health.

·         Artery Cleanup

Studies have shown that the antioxidants in cacao work like brooms in sweeping plaque out of the arteries.

·         Brain Health

Many studies have shown that dark chocolate is good for the brain. Researchers at Johns Hopkins University found that it can protect the brain after a stroke by shielding the nerve cells from further damage. Dark chocolate has also been found to improve memory. Researchers at California's Salk Institute found that a chemical in chocolate called epicatechin improved the memory of mice.

Research from other sources:

• A 2008 study found that people who ate a small amount of dark chocolate a day (about 6.7 grams) had lower levels of a protein that is associated with inflammation in their blood.
• Other recent studies have found that blood platelets clump together more slowly in chocolate eaters. Clumping platelets can lead to the formation of blood clots, which in turn can cause a heart attack. Chocolate consumption may lower blood pressure, help prevent formation of artery plaques and improve blood flow, according to other research.
• Eating chocolate may even help with math, or at least counting. A study reported in 2009 showed that people did a better job of counting backwards in groups of three after they had consumed a hot cocoa drink containing large amounts of a compound found in chocolate. These compounds, called flavonoids, which we'll get to later, may increase blood flow to the brain.
• Chocolate may also have anti-cancer benefits because flavonoids may help reduce the cell damage that can spur tumor growth.   

So, go ahead…indulge yourself in a bit of chocolaty goodness but like everything else…don’t over do it. Stay healthy people!

11 Year Old Takes on Monsanto - Food Processing vs Organic Eating

Thai Fish with Lime and Chile

This is a Thai fish recipe called Pla Neung Manao, a fish steamed with chili and lime. I have used Sea Perch but you can use anything from Grouper to Bass. This is one of the most popular fish recipes in Thailand and offers up a very healthy dish with a fantastic blend of spicy and sour flavors.

Ingredients (4 servings)

• 6 large garlic cloves, roughly chopped
• 2 tablespoons chopped cilantro stems plus cilantro leaves for garnish
• 1 tablespoon chopped green Thai chiles (Prik Kee Noo)
• 2 tablespoons (or more) fresh lime juice
• 2 tablespoons Thai fish sauce (nam pla)
• 1 tablespoon raw sugar
• Pinch of freshly ground white or black pepper
• 1 whole head-on fish (2 pounds), cleaned, scored to the bone on both sides in 1" intervals
• 2 tablespoons low-salt chicken broth
• 2 limes, 1 juiced and 1cut into thin rounds for garnish

Special equipment: A large bamboo steamer

Preparation

·         In a clay mortar, lightly pound  1 garlic clove, cilantro stems, and chiles with a wooden pestle until a coarse paste forms.

·         Add 2 tablespoons lime juice, fish sauce, sugar, and pepper; mix with a spoon to combine. (Alternatively, pulse in a mini-processor until a loose paste forms.) Set sauce aside.

·         Place fish on a plate that will fit inside the steamer with some wiggle room; pour reserved paste over.

·         In a wide pot, add water to a depth of 1". Bring to a boil. Transfer fish on plate to steamer. Set steamer over pot and pour chicken broth over fish. Cover; steam fish until cooked through, 12-15 minutes.

·         Using 2 large spatulas, transfer fish to a serving platter. Spoon juices on plate in steamer over fish.

Drizzle with lime juice, if desired. Garnish with lime slices and cilantro leaves. Serve with steamed vegetable and brown rice.

Sesame-Orange Dressing

A beautifully bright and delicious dressing that can also double as a marinade…you gotta try this!

Ingredients

• 1/4 cup fresh squeezed orange juice
• 1/4 cup rice vinegar
• 1 teaspoon fresh ginger, peeled and finely minced
• 1 teaspoon Asian sesame oil
• 1 teaspoon reduced-sodium soy sauce
• 1 clove garlic, finely minced
• 1/4 teaspoon freshly grated orange peel

Directions

In a bowl, with a wire whisk or fork, mix the orange juice, vinegar, ginger, sesame oil, soy sauce and orange peel until well blended (or combine the ingredients in a jar with a tight-fitting lid and shake to blend). If not using right away, cover and refrigerate for up to 3 days.

Nutritional information (2 tablespoon serving) calories 40; total fat 2 g, saturated fat 0, cholesterol 0, sodium 580 mg, total carbohydrate 8 g, dietary fiber 0, sugars --, protein 0, calcium

10 Ways To Live Longer by Lowering Triglycerides

Watching your cholesterol is nearly as common nowadays as watching your blood pressure or your weight. But do you watch your triglyceride levels? 

Triglycerides are a type of fat that gives you energy. Similar to cholesterol, triglycerides are produced by your liver but can also come from food. Knowing the level of triglycerides circulating in your blood is important because high triglycerides indicate that you may be at increased risk for heart attack and stroke.  Here’s advice to help reduce your triglyceride levels. 

1.      Lose weight. Your body stores fat as triglycerides. This means that if you eat more than your body needs, then the extra calories is converted to triglycerides and stored as fat in your body. You will either have to reduce your fat consumption or avoid most fats. If you're overweight, losing 5 to 10 percent of your body weight will reduce your triglycerides by approximately 20 percent.  

2.      Cut the sugar. Individuals whose added sugar intake is less than 10 percent of daily calories have the lowest triglyceride levels. The American Heart Association recommends that only 5 percent of your daily calories come from added sugars.   

3.      Stock up on fiber. Instead of consuming sugar and other refined carbohydrates, focus on more fiber-rich foods, such as vegetables, fruits and whole grains. For more on whole grains read HERE 

4.      Limit fructose. Studies have found that consuming too much fructose -- a type of sugar -- leads to high triglycerides. High-fructose corn syrup is a major source of fructose. You can determine whether a food contains sugar or high-fructose corn syrup by reading the ingredients list. For details on high-fructose corn syrup, read HERE

5.      Eat a moderately low-fat diet. You may be surprised to learn that diets that are very low in fat are not as effective at lowering triglycerides as diets moderately low in fat. The American Heart Association recommends that people with high triglycerides get about 25 to 35 percent of their daily calories from fat. 

6.      Watch the type of fat you eat. This is probably the most crucial element to cutting TG’s and living a happy, healthy and long life. Cut back on saturated fats, which are found in red meat, poultry fat, butter, cheese, milk, and coconut and palm oils, and keep trans fats, found in shortening and stick margarine, to a minimum. You should do any cooking in oil either in extra-virgin olive oil or canola and only eat healthy spreads and not ‘margarines’ (i.e. Smart Balance) For more on healthy fats and spreads read HERE 

7.      Add omega-3 fatty acids – EAT MORE FISH! Fatty fish such as salmon, herring, sardines, lake trout and albacore tuna are abundant in omega-3 fatty acids -- a type of fat that is actually good for you. To reap the benefits, the American Heart Association recommends that you eat fatty fish at least twice a week. 

8.      Exercise. If you have high triglycerides (and if you don’t for that matter), getting at least 30 minutes of moderate-intensity physical activity most days of the week may lower your triglyceride levels. Take a walk in the park or ride a bike around the neighborhood.

9.      Limit alcohol. Some studies have linked even small amounts of alcohol to modest increases in triglycerides, although others have found no association at all. My advice is to drink in moderation…a glass of wine or ONE beer a day has actually been proven to be healthy…especially red, full-bodied wine.

10.  Take triglyceride-lowering drugs. If your triglycerides are very high (500 mg/dL or above), your doctor might recommend a medication shown to lower triglycerides. If he does, take them until your TG’s are in order.

Eat wise and be healthy people!

Spinach Salad

This satisfying spinach salad that keeps the calories in check while providing a delicious 240% of your daily vitamin A needs.

Total Time: 30 minutes

Ingredients (4 servings)

• 4 large hard-boiled eggs, halved
• 6 cups baby spinach
• 4 tablespoons Blue Cheese Dressing
• 6 ounces cherry tomatoes, halved
• 1 carrot, shredded (or julienned)
• 2 tablespoons chopped pecans

 Preparation

1. Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low, cover and cook at the lowest simmer for 10 minutes. Pour off the hot water and run cold water over the eggs until they are completely cooled. Peel the eggs and halve.
2. Toss spinach, tomatoes and carrot with 2 tablespoons dressing in a large bowl. Divide between 4 plates. Top with halved eggs and pecans. Drizzle with the remaining 2 tablespoons dressing.

Nutrition

Per serving: 300 calories; 13 g fat ( 3 g sat , 6 g mono ); 216 mg cholesterol; 26 g carbohydrates; 22 g protein; 8 g fiber; 823 mg sodium; 592 mg potassium.

Blue Cheese Dressing

Blue cheese dressing has been my favorite dressing since I was kid. This version uses no-fat milk combined with no-fat yogurt, along with tarragon and Dijon to create a great tasting, creamy, but healthy, delicious blue cheese dressing.

Total Time: 10 minutes

Ingredients (Makes 1-1/4 cup)

• 1/3 cup Heart Smart Veganaise
• 1/3 cup nonfat buttermilk, or nonfat milk
• 1/3 cup nonfat plain yogurt
• 2 tablespoons tarragon vinegar (or white vinegar with ½ teaspoon tarragon)
• 1 tablespoon Dijon mustard, mustard
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 1/4 cup crumbled blue cheese, (1 ounce)

Preparation

1. Whisk mayonnaise, buttermilk (or milk), yogurt, vinegar, mustard, salt and pepper in a medium bowl until smooth. Add cheese and stir, mashing with a spoon until the cheese is incorporated.

Cover and refrigerate for up to 1 week. Stir before using.

Nutrition

Per 2-tablespoon serving: 38 calories; 3 g fat ( 1 g sat , 1 g mono ); 4 mg cholesterol; 2 g carbohydrates; 1 g protein; 0 g fiber; 215 mg sodium; 8 mg potassium.