Saturday
Nov052011

Thai barbequed pork

I made this last night and served it with whole grain rice with green onions and baby bok choy(recipe to follow).  We also had some fresh sliced avocado and steaned broccoli.  It was simple and amazing!  mmm!!

 Thai barbecued pork
Serves 4

1 stalk fresh lemon grass stem and coarse leaves trimmed, cut into chunks or 2 TBL prepared lemon grass from jar or tube*
1 T sugar
2 T soy sauce
1 T fish sauce
1 quarter size slice fresh ginger or 1 T prepared ginger from a jar
1/4 t pepper
a few cilantro sprigs
1 T Thai red curry paste*
1 garlic clove
2 T grape-seed or olive oil
1 lb. pork tenderloin cut into 1/2”-1” slices
*Thai Kitchen makes red curry paste which can be found in most grocery stores on the asian aisle.  Thai Taste makes sliced lemon grass in a jar which is much easier to deal with than fresh lemon grass and is a staple in my kitchen.

Combine all ingredients, except pork, and pulse into a paste using a food processor or blender.  Spread over pork and let sit 15 minutes. Preheat Grill on high.  Grill pork on low, turing once until browned-6-10 minutes.

PER SERVING: 210 Cal, 10gm Fat, 5.9gm Carb., 23gm Protein

Whole grain rice with green onions and baby bok choy

Serves 2

2 small heads baby bok choy-cleaned, trimmed and cut into 1” size pieces
1 bunch green onions-cleaned and cut into 1/2” pieces
1 t extra virgin olive oil
1/8 c chicken bouillon*  I like Better Than Bouillon- this comes in a jar and keeps easily in the fridge.  You can mix 1/8t with 1/8 cup of water=1/8 c bouillon
3/4-1 c whole grain rice

Prepare rice according to directions.  In a med size skillet combine oil, onions and bok choy.  Stir on high for 2 min.  Add bouillon and stir for another 2 minutes until liquid is absorbed.  Combine with cooked rice and salt to taste. 

PER SERVING: 129.5 Cal, 5.5gm Fat, 20.3gm Carb., 2.5gm Protein


Monday
Oct102011

Taco Salad

This is from the Flat Belly Diet Plan.  The flat belly plan is a low carb, high fiber plan, sounds like everything I am always talking about...hmmm.  This is an awesome choice for dinner or lunch.  If you go to Chipotle or Qdoba you should try to model this salad for a healthy and convenient choice.  Mmmmmm

Taco Salad

-4 oz lean ground turkey cooked with taco seasoning, you can also use grilled chicken or fish with taco seasoning

-1/4 c black beans

-2 T salsa

-1/12 c chopped romaine lettuce*

-1/4 c chopped yellow peppers

-1/4 c chopped tomatoes

-2 T guacamole or diced avocado

total-344 calories

*Romaine is rich in nutrients--and water

Tuesday
Jun282011

Grilled Sturgeon

Last weekend at Whole Foods the best looking fish in the Seafood case was fresh wild sturgeon.  I was intrigued as I never remember having sturgeon and certainly have never made it.  The seafood expert there compared it to swordfish although it looked like halibut to me.  Fresh and wild was enough for me to give it a try.  When in doubt, I go for spicy... Here is what I did and boy, was it fabulous!!  Although the rub was indeed spicy the fish really shone through.  Sturgeon is a dense fish so it is important not to overcook it or it will be dry and hard.  I included a sauce recipe which is for those that are not on a weight loss plan.  For those of you that are, don’t worry, the seasoning was more than delicious without the sauce.  I served this with Lundberg whole grain brown rice jubilee with some sliced scallions and left over fresh corn cut from the cob added and some amazing fresh heirloom plum tomatoes with aged balsamic vinegar………   mmmmmm!

Ingredients:
1 lb wild sturgeon
½ tsp salt
olive oil
Spicy Coriander Seasoning
4 ½ t coriander seeds, whole
½ t ground cumin
½ t ground cayenne pepper
½ t ground white pepper
1 t garlic powder
1½ t dry oregano
1½ t dry thyme
1½ t salt
Place all the ingredients in a mini food processor and pulse until well mixed, the coriander seeds will not be completely ground, but should be crushed.  You can also use a mortar and pestle or blender for this-set aside.
Place the sturgeon and the salt in a bowl and cover with water, let sit for about 10 minutes.  Rinse and pat dry.  Rub the fish with olive oil and coat with spicy coriander seasoning all over. If you have time, let marinate in the refrigerator for a couple of hours.

Heat the grill and place the sturgeon on the grill, grill on low for about 4-5 minutes per side.

Lime Cilantro Sauce
Ingredients:
¼ cup white wine
1 small sized shallot
2 garlic cloves
Juice from 1 lime-I only had lemon so that is what I used and it worked out fine
1 T lime zest
¼ cup heavy cream or half and half
1 Serrano pepper or 1 t chili sauce
¼ c extra virgin olive oil
1 bunch of fresh cilantro or other herbs-I used ½ fresh cilantro and ½ fresh basil
Salt to taste

Combine the shallot and garlic cloves in a mini food processor and pulse until well minced.  Bring the white wine to a boil in a small saucepan over medium heat and reduce to half the amount.  Add the minced shallots and garlic, the lime juice, lime zest and cream to the reduced wine.  Continue cooking until reduced by half again, about 10 minutes, and remove from the heat.  Blend the warm sauce mix with the Serrano pepper; include the seeds and membranes if you want it extra spicy.  Add the oil little by little, and blend well.  Add the cilantro and blend until completely minced.  Add salt to taste.  Serve the sauce warm.

Thursday
Jun022011

Are Whole Eggs or Egg Whites Better for You?

I get asked this all the time...aren't egg whites healthier/....NO!  This is a great article that explains everything.

Are Whole Eggs or Egg Whites Better for You?


by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author


I was on a weekend trip with some friends recently and one of my friends was cooking breakfast for the whole group. I went over to see what he was cooking and saw he was getting ready to make a big batch of eggs.
Well, to my shock and horror, I noticed that he was cracking the eggs open and screening the egg whites into a bowl and throwing out the egg yolks. I asked him why the heck he was throwing out the egg yolks, and he replied something like this...
"because I thought the egg yolks were terrible for you...that's where all the nasty fat and cholesterol is".
And I replied, "you mean that's where all of the nutrition is!"

This is a perfect example of how confused most people are about nutrition. In a world full of misinformation about nutrition, somehow most people now mistakenly think that the egg yolk is the worst part of the egg, when in fact, the YOLK IS THE HEALTHIEST PART OF THE EGG!

By throwing out the yolk and only eating egg whites, you're essentially throwing out the most nutrient dense, antioxidant-rich, vitamin and mineral loaded portion of the egg. The yolks contain so many B-vitamins, trace minerals, vitamin A, folate, choline, lutein, and other powerful nutrients... it's not even worth trying to list them all.

In fact, the egg whites are almost devoid of nutrition compared to the yolks.
Even the protein in egg whites isn't as powerful without the yolks to balance out the amino acid profile and make the protein more bio-available. Not to even mention that the egg yolks from free range chickens are loaded with healthy omega-3 fatty acids.

Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids (EFAs).

And now the common objection I get all the time when I say that the yolks are the most nutritious part of the egg...
"But I heard that whole eggs will skyrocket my cholesterol through the roof"

No, this is FALSE!

First of all, when you eat a food that contains a high amount of dietary cholesterol such as eggs, your body down-regulates it's internal production of cholesterol to balance things out.

On the other hand, if you don't eat enough cholesterol, your body simply produces more since cholesterol has dozens of important vital functions in the body.

And here's where it gets even more interesting...

There have been plenty of studies lately that indicate that eating whole eggs actually raises your good HDL cholesterol to a higher degree than LDL cholesterol, thereby improving your overall cholesterol ratio and blood chemistry.

And 3rd... high cholesterol is NOT a disease!  Heart disease is a disease...but high cholesterol is NOT.  Cholesterol is actually a VERY important substance in your body and has vitally important functions... it is DEAD WRONG to try to "lower your cholesterol" just because of pharmaceutical companies propaganda that everyone on the planet should be on statin drugs.

If you're interested in this topic of cholesterol specifically, I have another article listed at the bottom of this page about why trying to attack cholesterol is a mistake, and what the REAL deadly risk factors actually are.
In addition, the yolks contain the antioxidant lutein as well as other antioxidants which can help protect you from inflammation within your body (the REAL culprit in heart disease, not dietary cholesterol!), giving yet another reason why the yolks are actually GOOD for you, and not detrimental.

To help bring even more proof that whole eggs are better for you than egg whites, I recently read a University of Connecticut study that showed that a group of men in the study that ate 3 eggs per day for 12 weeks while on a reduced carb, higher fat diet increased their HDL good cholesterol by 20%, while their LDL bad cholesterol stayed the same during the study.  However, the group that ate egg substitutes (egg whites) saw no change in either and did not see the improvement in good cholesterol (remember that higher HDL levels are associated with lower risk of heart disease) that the whole egg eaters did.

So I hope we've established that whole eggs are not some evil food that will wreck your body... instead whole eggs are FAR superior to egg whites.

But what about the extra calories in the yolks?

This is actually a non-issue and here's why... even though egg yolks contain more calories than just eating the egg whites, the yolks have such a high micro-nutrient density in those calories, that it increases your overall nutrient density per calorie you consume. 

Essentially, what this does is help to regulate your appetite for the remainder of the day, so you end up eating less calories overall.  In addition, the healthy fats in the egg yolks help to maintain a good level of fat-burning hormones in your body.

Overall, this means that the extra fats (healthy fats) and calories from the yolk are so nutrient-dense that they actually HELP you to burn off body fat!

Also, your normal supermarket eggs coming from mass factory farming just don't compare nutritionally with organic free range eggs from healthy chickens that are allowed to roam freely and eat a more natural diet. 

Your typical cheap grocery store eggs will have lower nutrient levels and a higher omega-6 level and lower omega-3 level.  On the other hand, the cage-free organic eggs from healthier chickens allowed to eat more natural feed and roam freely will have much higher vitamin and mineral levels and a more balanced healthier omega-3 to omega-6 fatty acid ratio.

I recently compared eggs I bought at the grocery store with a batch of eggs I got at a farm stand where the chickens were free roaming and healthy.

Most people don't realize that there's a major difference because they've never bought real eggs from healthy chickens... The eggs from the grocery store had pale yellow yolks and thin weak shells. On the other hand, the healthier free range eggs from the local farm had strong thick shells and deep orange colored yolks indicating much higher nutrition levels and carotenoids... and just a healthier egg in general.

This is due to the fact that a free-roaming hen allowed to roam on plenty of land will eat a variety of greens, insects, worms, etc transferring MUCH higher levels of nutrients to the eggs compared to an unhealthy hen that is trapped inside a dark factory farm hen house in horrible conditions and fed nothing but piles of corn and soy.  It's a DRASTIC difference in the nutrition that you get from the egg.

So next time a health or fitness professional tells you that egg whites are superior (because of their "fat-phobic" mentality towards dietary fats), you can quietly ignore their advice knowing that you now understand the REAL deal about egg yolks.

And can we all please STOP with this sillyness about eating an omelete with 4-5 egg whites and only 1 egg yolk... If you want real taste and real health benefits, we'd all be better off eating ALL of our eggs with the yolks.

After all, do you REALLY think that our ancestors thousands of years ago threw out the yolks and only ate the egg whites?  NOT A CHANCE!  They intuitively knew that all of the nutrition was found in the yolks.  But our modern society has been brainwashed with misinformation about fats and cholesterol.
Another interesting study about eggs...

I read a study recently that compared groups of people that ate egg breakfasts vs groups of people that ate cereal or bagel-based breakfasts.  The results of the study showed that the egg eaters lost or maintained a healthier bodyweight, while the cereal/bagel eaters gained weight.

It was hypothesized that the egg eaters actually ate less calories during the remainder of the day because their appetite was more satisfied compared to the cereal/bagel eaters who would have been more prone to wild blood sugar swings and food cravings.

Oh, one last thing I almost forgot... I personally eat 4 whole eggs almost every day with breakfast, and I maintain single-digit bodyfat most of the year.

Enjoy your eggs and get a leaner body!

Thursday
Jun022011

Fennel Salad

Despite its pale green color, fennel is surprisingly full of nutrients. Aside from being low in calories and fat-free, it's a good source of the B vitamin folate, potassium and even supplies some vitamin C.

Fennel is also a rich source of antioxidants. Most notably, it's a good source of a phytochemical called anethole, which has been shown in animal studies to reduce inflammation and even prevent cancer.

Folk medicine has long used fennel, specifically the seeds, to relieve indigestion, as a natural diuretic, and even as a breath freshener.

Fennel Salad



2 C thinly sliced fennel-2-3 bulbs
1/2 t ground corriander
1/4 t salt
1/4 t ground cumin
1/8 t blk pepper
2 tsp EVOO
1/4 c thinly julienned red onion
2 T lemon juice
1 T chopped parsley
1 t fresh thyme
1 t fresh thyme