Merry Christmas and Happy New Year!

Hi everyone! We are back after a long vacation, filled with fun with our family and friends and some relaxation too!  Here's a little about our vacation and what we are looking forward to in the New Year...

Over our break, we hosted a small Christmas Eve dinner with my Mom and brothers.  We served turkey, mashed potatoes, roasted vegetables, and cranberry sauce.  Here's a picture of the turkey (we stuffed it with citris... lemons, limes, and oranges ~ yum!).

For Christmas, we received a new food processor that we are VERY excited to use!!

Tonight we are looking forward to having a small group over to celebrate.  Tom's making Spicy Flounder with Grilled Pineapple with roasted vegetables!

In 2012, we both are looking forward to discovering new foods and new recipes and updating our blog with what we learn!  Tom and I also share a personal resolution to exercise with more dedication and consistency.

Thank you for reading our blog, sharing on facebook and twitter, and sharing your feedback with us.  Stay with us in the New Year! Questions, suggestions, comments, please send us an email ~ melicipes@gmail.com. 

"Your success and happiness lies in you.  Resolve to keep happy, and your joy and you shall form an invicible host against difficulties."
Helen Keller

HAPPY NEW YEAR!

Quinoa, Shitake Mushrooms & Basil Side Dish

Tom's sister had us over for dinner last weekend and served this side dish.  We loved it so much we had it again this past weekend.  Try it out with your family!  Thank you Nancy!

Ingredients

2 cups cooked quinoa
3/4 cup chopped mushrooms (wild or shitake)
6 basil leaves
1/4 cup chopped onions
3 cloves of garlic, minced

Directions

1. Prepare Quinoa (click link for cooking directions)
2. Layer basil leaves on top of each other and roll the leaves lengthwise (see pictures).
3. Slice roll to create fine, thin strips.  The tighter the roll, the easier it is to make your slices thin. 
4. Over medium flame, sautee onions and garlic in large pan.
5. Add mushrooms, season with salt and pepper, and stir. 
6. Continue to cook for approximately 5 minutes.
7. Add basil leaves and quinoa and mix together.  Continue to cook until quinoa is heated though. 
8. Serve as a side dish to your favorite family meal! 

*If your kids are apprehensive about eating mushrooms, hide them in the quinoa by cutting the mushrooms into smaller pieces. 

  

                   

                    

      

      

  

Spicy Flounder with Grilled Pineapple

Tom came up with this recipe after seeing pineapples on sale at Whole Foods.  We had it for dinner last Friday night and it was so good!!


Ingredients

2 6-8 oz flounder fillets
Old bay seasoning
1 small pineapple, peeled and sliced
2 tablespoons butter











Directions - Grilled Pineapple

1. Place a sheet of foil over grill burner and put flame on low heat.
2. Add sliced pineapple slices and continue to grill for approximately 10-15 minutes, turning pineapple frequently to prevent sticking.
3. Remove pineapple from heat and transfer to a cutting board.
4. Dice pineapple after cooling. 

 

  

Directions - Flounder

1. Preheat oven to 350 degrees. 
2. Season both sides of the flounder fillets with old bay seasoning.
3. In a medium sized baking pan, add pieces of butter and place founder on top of butter to prevent sticking.
4. Bake for approximately 15-20 minutes or until the fish reaches an internal temperature of 165 degrees. 
5. Plate flounder and cover with grilled pineapple. 
6. Serve with roasted vegetables and quinoa and enjoy!

Health Benefits of Shitake Mushrooms

Mushrooms are a fungus, a type of living organism that has no roots, leaves, flowers or seeds.  Shitake mushrooms are native to Asia and grown in forests. Shitake mushrooms have been used by the Chinese for its medicinal properities for over 6,000 years. 

Here are some of shitake mushroom's health benefits:

• Protects against cardiovascular diseases
• Boosts immune system and slows down immune system response, when necessary
• Shitake mushrooms activate special cells we have that remove potentially cancerous cells
• Good non-animal source of protein and iron
• Good source of Vitamin B and dietary fiber
• Shitake mushrooms are a great food choice in terms of sustainable agriculture (look for shitake mushrooms that are "forest farmed")

Look for mushrooms that are firm, plump and clean. Those that are wrinkled or have wet slimy spots should be avoided. The best way to store loose shiitake mushrooms is to keep them in the refrigerator in a loosely closed paper bag. They will keep fresh for about one week.

*Be careful to not overcook shitake mushrooms as they will loose their nutrients.  We recommend that when you sautee mushrooms, to only cook for 5-10 minutes.

Check back in with us on Friday, where we will be posting a recipe using quinoa and sauteed shitake mushrooms and basil.

Carrot and Butternut Squash Soup with Ginger

I made this soup for Tom and he loved it.  This is a great winter soup recipe!

Ingredients
1 small butternut squash

2 tablespoons of olive oil

1 onion, diced

1 pound carrots, peeled and diced

4 cloves of garlic

1 (2-inch) piece of fresh ginger, peeled and thinly sliced

4 cups chicken broth

Salt and pepper, to taste

1 teaspoon ground cinnamon

Directions

1. Preheat the oven to 350 degrees.
2. Cut butternut squash in half and scoop out the seeds.
3. Grease a baking sheet and place squash halves flesh side down.
4. Bake for 45 minutes, or until flesh is soft.
5. Allow the butternut squash to cool.
6. Scoop out the flesh using a spoon and set aside. 
7. Heat olive oil in soup pot over medium heat.
8. Add onion and garlic and cook until onion becomes translucent.
9. Add the water, then squash, carrots and ginger. 
10. Bring to a boil and cook for 20-30 minutes, until carrots and ginger are soft.
11. Turn heat off and let soup cool.
12. Once cooled, puree in a blender or food processor.  
13. Return soup to pot, season with salt, pepper, and cinnamon and heat through. 
14. Serve and Enjoy!

 

                   

Fiber Series: Insoluble Fiber

Similar to soluble fiber, insoluble fiber is not digested by your body and not absorbed into the bloodstream.  Unlike soluble fiber, which forms a gel when mixed with liquid, insoluble fiber passes through your body virtually intact!  Insoluble fiber adds bulk to your diet and speeds up the he passage of food and waste through your gastrointestinal tract.  This supports regular bowel movements and prevents constipation.

What is great about insoluble (and soluble) fiber is that it increases the volume of your food without increasing calories, helping to reduce your appetite.   

Some other benefits:

• Reduces the risk of colon cancer and some other cancers
• Improves gastrointestinal health
• Improves glucose tolerance and insulin response
• Reduces hypertension

Sources of insoluble fiber: dark, leafy green vegetables, green beans, zucchini, broccoli, fruit and fruit skins, tomatoes, carrots, cucumbers, whole-wheat products, raisins, seeds and nuts. 

A diet rich in soluble and insoluble fiber is good for your heart, weight, and energy levels.  Increase fiber gradually into your diet to give your body time to adjust and avoid experiencing intestinal gas.  Make sure you are also drinking plenty of water! Men should consume approximately 35 grams of fiber a day, while women require approximately 25 grams per day.  

Check out our other posts within the Fiber Series at:

Fiber Series: Soluble Fiber

Fiber Series: Inulin

Fiber Series: Introduction

Baking Soda

Here are three alternative uses of baking soda you may not know: 

1.  Baking soda paste (mixture of baking soda and water) can help relieve diaper rash or other skin irritation. 

2.  Half of a lemon mixed with one 1 teaspoon of baking soda and warm water will provide headache relief.  Drink the mixture every 15 minutes until your headache goes away.  

3.  Use baking soda to clean your fruits and vegetables.  Simply fill your sink with water and add a few tablespoons of baking soda.  Soak and rinse with fresh water.

Try these out and save some money on creams, pills, and fruit & veggie cleaners! Baking soda is cheap and natural.  Can't really ask for anything better! 

Dad's Health Tip of the Week - Coenzyme Q10 (CoQ10)

Co Q10 is a fat soluble substance that is used by cells to extract energy from food. The ability of our vital organs (the heart, liver, kidneys among others) to function properly depends on receiving
and maintaining a sufficient supply of CoQ10 to provide and sustain energy. Studies have shown that
CoQ10 is beneficial in maintaining a healthy heart by helping to regulate blood pressure, as well as
other benefits such as protecting the heart from surgery induced stress.

It has been found that patients who have taken prescription cholesterol medications have lower levels of this enzyme in their system and it is recommended that they take a supplement to increase these levels. You will find there are two forms of CoQ10 to choose from Ubiquinone and Ubiquinol . Ubiquinone is the most common form and has to be reduced to Ubiquinol by the body to utilize it. Some people are genetically incapable of reducing it and therefore are wasting their money by purchasing the cheaper form Ubiquinone. Unless you have had your DNA tested I recommend taking the reduced form of Ubiquinol.

As far as recommending a dosage I can only say that the average dosage is between 30mg and 150mg.
If you are not on cholesterol medication I would say you are safe taking 100mg a day with meals. If you
are on cholesterol medication I would check with your physician and let him recommend the proper
dose.

I recommend Now Ubiquinol 100mg that can be purchased at www.Physicaladdictions.com

Kale Salad with Baked Chicken

Kale salad with baked chicken is a great recipe you can prepare on the weekend (or whichever day during the week you have more free time) and enjoy for lunch at work throughout the week.

Preparing this lunch for yourself will not only save you a ton of money (since you won't need to spend money on going out to lunch), you will also be eating healthy food for your body!

Baked Chicken
Ingredients
2 Baked, bone-in chicken breasts

Directions
Follow our directions for Baked Chicken (*you won't need the vegetables for this recipe).

Kale Salad
Ingredients
1 bushel kale, chopped
1 package grape/cherry Tomatoes
1 cucumber, sliced
2 carrots, sliced
1 red pepper, diced
1 orange/yellow pepper, diced
1 small bag broccoli slaw

Directions

1. Prepare baked chicken according to our post: Baked Chicken
2. Set chicken aside and let cool.
3. Wash all of the kale salad ingredients.
4. Slice/dice according to your liking. 
5. Mix all kale salad ingredients in a large bowl.  
6. Once chicken has cooled, cut into small pieces.
7. Keep salad and chicken in separate containers during the week.  
8. When you prepare your lunch for work (either the night before or the morning of), sprinkle some chicken over the salad in a ziploc container.  Don't forget salad dressing! 

Vegetable Lasagna

 



Try out our vegetable lasagna recipe.  Make sure you use whole wheat lasagna noodles!

Ingredients

Roasted Vegetables: 

6 cloves of garlic, chopped

2 carrots

1 large shallot

1 medium zucchini

1 yellow pepper

1/2 medium eggplant

8 oz wild mushrooms, chopped

1-2 tablespoons of olive oil

salt, pepper to taste

Lasagna noodles: 

1 package whole wheat lasagna noodles

Cheese mixture: 

3/4 of a 32 oz container, Ricotta cheese

1/4 cup mozzarella cheese

1/4 cup parmesan cheese

1 clove garlic, minced

1 egg

salt, pepper to taste

Dried oregano

Dried basil 

Lasagna: 

4-6 cups of sauce (~2 medium jars)

1/4 cup shredded mozzarella

Pinch of dried basil

Directions
Roasted Vegetables: 

1. Preheat oven to 400 degrees.
2. Set aside chopped zucchini and mushrooms.
3. In a large bowl, mix together remaining roasted vegetable ingredients. 
4. Cover baking sheet with foil for easier clean-up. 
5. Place vegetables on baking sheet and bake for ~20 mins. 
6. Add zucchini and mushrooms to vegetables and bake for an additional 10 - 15 mins. 
7. Take vegetables out of the oven and set aside.
8. See directions under Lasagna below for further instructions.

Lasagna noodles: 

1. Bring a large pot of water to a boil.
2. Add whole wheat lasagna noodles to pot, one at a time. 
3. Boil for only 3 - 5 minutes, or until noodles are flexible and drain. 
4. See directions under Lasagna below for further instructions.

Cheese mixture: 

1. Mix all ingredients in a medium sized bowl until well blended.  
2. See directions under Lasagna below for further instructions.

Lasagna: 

1. Preheat oven to 350 degrees. 
2. Pour approximately 1 cup of sauce on the bottom of a large baking pan. 
3. Add first layer of lasagna noodles and cover with another cup of sauce. 
4. Add 1/3 of the cheese mixture. 
5. Add 1/3 of the vegetables. 
6. Top with another layer of lasagna noodles and cover with sauce.  
7. Repeat steps #4-#6 to add two additional layers, then cover with final layer of lasagna noodles. 
8. Cover with remaining sauce, top off with mozzarella and basil. 
9. Cover lasagna with foil and bake for 30 mins. 
10. Take foil off and bake for an additional 15-30 mins. 
11. Cool for approximately 10 mins. and Enjoy! 

                        

Mug

  Collage Mug

Click here to see graduation announcements by Shutterfly.

View the entire collection of cards.

Super Fruit Series: Noni Berry

Noni berries, also known as Indian Mulberry, is a green, lumpy, fruit that is about the size and shape of potato.  Noni berries are native to tropical areas of the South Pacific and Australia.   

Noni berries have been used by natives of the Pacific islands for over 2,000 years for its medicinal qualities. However, only recently has the use of the plant and its fruit as a natural supplement become popular in the Western Hemisphere.

There is limited information out there on Noni, but based on the studies that have been done -  Noni is a powerful antioxidant that is cholesterol-friendly, increases energy, supports a healthy cardiovascular system, boosts the immune system, and presents anti-inflammatory properties. 

We try to find Noni in juice form and add it to our morning shake.  Noni juice can be a bit pricey, but remember that you only need a little bit!  You can also take Noni as a supplement.

Keep in mind, you don't have to eat every super fruit, every day. Look for different fruits when you're grocery shopping and change it up.  Your body needs different nutrients and having variation in your diet will provide this.

We found this article on Noni that we thought was worth sharing:

Read more: http://www.livestrong.com/article/136532-noni-berry-benefits/#ixzz1f8naM5Q6


The article describes in detail several benefits associated with the Noni berry, including cancer prevention.

Bedtime Tea

If you have trouble falling asleep at night, we recommend you try drinking bedtime tea.

The tea helps you unwind after a long day and get a restful night's sleep. We have also found it gives us time at night to sit down and just relax!

We use Yogi "Bedtime" tea and add ginger and kuzu to get some extra health benefits out of it!

*Use honey or agave nectar in place of sugar.

How to prepare kuzu: 

Use a small amount of kuzu for two cups of tea.  

1. Place kuzu in the middle of a paper towel. 
2. Fold paper towel over kuzu. 
3. Crush kuzu into fine powder using the back of a spoon. 
4. Mix kuzu with a small amount of cold water until it dissolves and the water is cloudy. 
5. Add kuzu to tea cup. 

 

                   

Cucumbers and Shrimp Appetizer

My Mom made this appetizer on Thanksgiving.  We loved it!

Ingredients: 


2 cucumbers
1/2 cup shrimp, peeled, cleaned, and finely diced
1/2 cup tomatoes, finely diced
2-5 tablespoons of horseradish (depending on your taste)
1 tablespoon lemon juice
Salt and pepper, to taste
Bacon bits from about 3 bacon strips

Directions: 

1. Cut the cucumbers into ~1/2 inch - 3/4 inch slices. 
2. Scoop out the center of the cucumbers (you can use a mellon baller).  Don't go through to the bottom!
3. Mix shrimp, tomatoes, horseradish, lemon juice, salt and pepper in a small bowl.  
4. Scoop mixture into cucumbers. 
5. Sprinkle stuffed cucumbers with bacon bits. 

Enjoy!