http://www.9news.com/video/1372838269001/1/Why-nutritionists-say-you-may-want-to-eat-a-Chia-Pet

Why-nutritionists-say-you-may-want-to-eat-a-Chia-Pet

If you don’t have enough protein in your diet, symptoms can occur; like blood sugar imbalance, loss of hair, brittle nails, dry skin, and brain fog.  I know that sounds pretty bad to some people and at the same time pretty vague – but adequate amounts of protein provides us with the adequate amount of amino acids our bodies need to help build every cell in our bodies, including our BRAINS.  In addition, protein provides us an ample amount of minerals like zinc/iron and vitamins such as the b-12.

So – add eggs, cheese, cottage cheese, yogurt, peas, edamame, quinoa, oatmeal, almonds, pumpkin seeds, lentils, black beans, soy beans, and avocado to your daily routine of meat, chicken, pork, and seafood.

Last but not least, if the protein you eat isn’t immediately utilized – it is stored as fat!  So, CAUTION to those that think we need 150 + grams a day.  A WELL as, a “meat” portion/serving size is 4 oz not an 8 oz filet or whole sea bass.  When you are at the store, ask you “meat” specialist to go ahead and slice/cut/weigh out a 4 oz portion for you so now you can incorporate that directly into your healthy meal.  Happy proteining!

Well, I have used a similar pictorial for the last few years.  I teach people how to use a plate to eat more nutritiously and how it can be used ANYWHERE by ANYONE; but how many people really do incorporate it when eating?  Will this “plate method” be different in the teaching of nutrition, a balanced diet, and a healthier lifestyle?  Well, who really knows….

Studies now say that teaching someone how to eat “right” doesn’t work but showing them – does (or at least, better).  So its a step!  Next step I guess would maybe be making videos on HOW to do it??? (Eat The Truth will be offering this in time) Or, after all, the American Diet wants a quick fix; so maybe the answer is just doing it FOR them – like healthy meals to go???

We all think we can offer solutions to the obesity rate and increase of disease – but really, we are all different, with different bodies and minds and it is ultimately up to each individual to do something about it, for them selves.

I think the plate is a better graph then the food group, color coated, confusing triangle or the boxed pyramid that displayed drawings.  Check it out yourself and tell me what you think….

http://www.choosemyplate.gov/

Eat it up…eat the truth….

Source: Sur La Table (www.surlatable.com)

Class in Dallas April 26th

Specific countries in Southeast Asia, including Thailand, Indonesia, Vietnam, and Malaysia, have developed unique cuisines shaped by historic, geographic, and cultural influences. Within each country, distinct regional cuisines celebrate the native ingredients and traditions through its dishes. But because of their proximity to each other as well as China and India, the cuisines of these four countries utilize many of the same aromatics and spices as well as staple foods and cooking techniques. Above all, dishes from each of these countries feature a balance of sweet, salty, sour, and spicy flavors, expressed through both common and unique ingredients.

Staple foods found throughout Southeast Asia include items like rice, noodles, coconut, onions, chiles, garlic, ginger, fish or soy sauce, palm sugar, lime and other citrus fruits, and fresh herbs. Dishes tend to feature vegetables and use meats such as beef, chicken, and pork often like condiments rather than the main ingredient. While many of these items are native to the region, ingredients such as chiles, peanuts, and dried spices arrived via the Spice Market and Europeans trading throughout the region. Outside countries, including China and India, brought traditions of vegetarian dishes, wok cooking, and the use of aromatic spices.

Thai Cuisine

The cuisine of Thailand is heavily influenced by geography, religion and history. Both Chinese and Indian ingredients and cooking methods have made their way into Thai dishes. The heavily Buddhist population of Thailand also shaped the cuisine with an emphasis on vegetables and smaller portions of meat. A typical Thai meal features steamed jasmine rice, a variety almost exclusively native to Thailand. Several different dishes, including stir-fries, noodle dishes, grilled or roasted items and salads, are presented at the same time and shared by everyone at the table.

Indonesian Cuisine

As with other cuisines of the region, Indonesian food reflects influences from a variety of regional cuisines and outside influences from countries like India, China, and the Middle East. The country’s location and native resources have made Indonesia and important center of trade. The Spice Islands of Indonesia provided numerous native spices such as cloves and nutmeg.

May popular Indonesia dishes have made their way throughout Southeast Asia. For example, satays, or pieces of seasoned and grilled meat on skewers, are found in Malaysia and Singapore. At the same time, regional ingredient such as soy or fish sauce and palm sugar played important roles in shaping Indonesian cuisine. The prominent use of hot chiles and peanuts developed after Dutch and Spanish traders brought these ingredients to the country.

Vietnamese Cuisine

While the foods of Vietnam share many of the same aromatics and flavorings
as neighboring countries, the abundant use of fresh herbs makes this cuisine distinctive. Vietnamese recipes often feature fresh lemongrass, mint, cilantro, and basil, among others. While other Southeast Asian cuisines use these ingredients, they are used much more widely and heavily in Vietnam, which also shares a strong vegetarian tradition with other countries in the area as well as China.

Malaysian Cuisine

Like that of its Southeast Asian neighbors, Malaysian food has been influenced by China and India. The most distinctive feature of the cuisine is its generous use of spices, as well as coconut milk. Shrimp paste, a strongly flavored condiment made from dried shrimp, is often used to lend a savory character to dishes. Malaysian cooking also uses chiles, onions, garlic, lemongrass and galalgal, a pungent ginger-like rhizome.

Ingredients Glossary

Below is a list of ingredients used to prepare the dishes in this packet. With the popularity of Southeast Asian foods growing rapidly, many of these ingredients can be found in large, well-stocked supermarkets. Where applicable, substitutions have been provided:

Chiles (Fresh)

Frequently featured in Thai cooking; small green or red bird chiles are extremely hot and should be used in moderation. Find them fresh or frozen in Asian markets or substitute other fresh chiles of choice. Always wear gloves when preparing chiles.

Chiles (Dried)

Red chiles, typically about 3 to 4 inches long, dried and packaged in cellophane bags. They can be toasted, rehydrated, or ground into powder. Available in supermarkets or Asian markets. Always wear gloves when preparing chiles.

Cilantro

The bright green leaves, stems, and sometimes roots of the coriander plant. Cilantro has a bright and pungent fragrance sometimes described as “soapy.” Often used in Caribbean, Latin America, and Asian dishes. Available in most grocery stores, and as dried whole and ground coriander seeds.

Coconut Milk

Often used as a basis for soups, stews and curries; easily found canned in whole and reduced-fat varieties in most grocery stores.

Fish Sauce

A condiment similar to soy sauce but typically thinner in consistency. Made from fermented and pressed anchovies; a defining flavor of Thai and other Southeast Asian cuisines. Easily found in most grocery stores and Asian markets. Substitute a mixture of 1 part soy sauce and 4 parts anchovy paste or mashed anchovies.

Galangal

A variety of ginger with reddish skin, used in Thai and other southeast Asia cuisines. Often found in Asian grocery stores. Substitute fresh ginger.

Ground Cumin

The ground dried fruit of a plant related to parsley. Frequently used in Middle Eastern, Mediterranean, Mexican, and Asian dishes. The flavor is earthy and nutty. Available in most supermarkets.

Kaffir Lime Leaf

Shiny, deep green, oval leaves often joined in pairs. Impart an intensely bright citrus flavor to sauces, soups and curries. Substitute 1 tablespoon grated lime zest for one leaf.

Nam Prik Pao

A Thai chile paste made with garlic, chiles, shrimp paste and fish sauce; it is added to Tom Yum Soup, eaten with steamed rice or used as a dip with fresh vegetables. Available in specialty Asian markets and some supermarkets.

Lemongrass

An important flavoring in Thai and other Southeast Asian cuisines; a long, thin herb with pale green leaves and a base resembling a green onion. Tough and woody, the outer leaves are discarded and only the base is used; it is often grated or finely chopped. The essential oils in lemongrass impart a sour lemon flavor and aroma. Available in Asian markets and many supermarkets.

Palm Sugar

Made from the sap of the palm tree; light brown in color and often sold in round flat disks in Asian markets. Substitute with equal amounts of firmly packed light brown sugar.

Turmeric

A ground yellow spice from the turmeric plant, native to East India and related to ginger. Available in most grocery stores.

Roasted Butternut Squash, Lentil, and Goat Cheese Salad

Panko-Crusted Chicken with Mango-Mustard Sauce

Black Cod with Olives and Potatoes in Parchment

Curried Coconut Soup with Chickpeas

Tangy Frozen Greek Yogurt

The cuisine of Thailand is heavily influenced by geography, religion and history. Both Chinese and Indian ingredients and cooking methods have made their way into Thai dishes. The heavily Buddhist population of Thailand also shaped the cuisine with an emphasis on vegetables and smaller portions of meat. A typical Thai meal features steamed jasmine rice, a variety almost exclusively native to Thailand. Several different dishes, including stir-fries, noodle dishes, grilled or roasted items and salads, are presented at the same time and shared by everyone at the table.

The flavor profiles of the Thai cuisine include sweet, sour, salty and spicy, all carefully balanced to produce harmonious dishes. Though some of the flavors and ingredients may not be familiar, most are easily found in Asian markets and grocery stores. Many of these ingredients can be substituted with commonly found items, making Thai food simple to prepare at home.

Thai Cooking 101: Ingredients Glossary

Chiles

Frequently featured in Thai cooking; small green or red bird chiles are extremely hot and should be used in moderation. Find them fresh or frozen in Asian markets or substitute other fresh chiles of choice. Always wear gloves when preparing fresh chiles.

Curry Powder

A dried spice blend often containing turmeric, coriander and cumin but can contain 20 or more spices. Used to flavor curries and sauces; many varieties available in grocery stores and Asian markets.

Fish Sauce

A condiment similar to soy sauce but typically thinner in consistency. Made from fermented and pressed anchovies; a defining flavor of Thai food. Easily found in most grocery stores and Asian markets. . Substitute a mixture of 1 part soy sauce and 4 parts anchovy paste or mashed anchovies.

Jasmine Rice

An aromatic long-grained variety of rice native to Thailand. Often available in most grocery stores and Asian markets; short-grain sticky rice can be substituted.

Lemongrass

A featured ingredient in Thai cooking; a herb with long, thin, gray-green leaves and a woody base with a sour-lemon flavor and fragrance. Available fresh in Asian markets and many grocery stores in the produce section.

Palm Sugar

Made from the sap of the palm tree; light brown in color and often sold in round flat disks in Asian markets. Substitute with equal amounts of light brown sugar.

Sriracha Chile Sauce

A hot sauced named for a seaside town of Si Racha in Thailand. It includes chiles, salt, sugar and vinegar and is used as a condiment on a variety of foods. Widely available at grocery stores and Asian markets; substitute a hot sauce of choice.

Sweet Chile Sauce

A popular condiment made from pickled red chile, sugar, vinegar, and garlic. Available in most grocery stores.

SOURCE: Sur La Table (from my class this evening, at the Dallas location)

Dried spices are aromatic seasonings that come from the seeds, roots, bark, or fruit of specific plants. They’re an important feature of defining the distinct flavors of many ethnic dishes from around the world, as well as a great way to easily enhance the flavors of many recipes. Below are a few ideas to help you store and use spices in
your kitchen:

• Since pre-ground spices lose their flavor quickly, buy them in small quantities and keep them for no more than 2 to 3 months in a dark cupboard or drawer. Whole spices will last about 9 to 12 months.

• In most cases, it’s best to buy whole spices and grind what you need for each recipe. Check your recipe to find out if your spices need to be finely or coarsely ground, which will depend on how they’re used.

• Before grinding whole spices, toast them until fragrant in a dry skillet on medium heat. Toasting enhances the natural flavor and brings out their aromatic oils. Watch your spices carefully as they can burn easily. Pre-ground spices can also be refreshed by lightly toasting them on a parchment-lined baking sheet in a 300 degree oven.

• You can use a spice grinder or a clean coffee grinder to grind spices to your desired consistency. A mortar and pestle works well for coarse grinding but requires a little more time and effort.

• Add dried spices early in the cooking process so they can blend with the other flavors in the recipe.

Some of the spices used to make the following recipes include:

Ancho Chile Powder

Chile powder made from dried poblano chiles, which turn from green to reddish brown when processed. The flavor varies between mild and pungent, with sweet fruit-flavored undertones. Available in many supermarkets.

Cinnamon Stick

The inner lavers of bark harvested from a tropical evergreen tree during the rainy months when the bark is easier to handle. As it dries, the bark layers curl into quills that are cut and sold or ground into powder. Its sweet flavor is used mostly in desserts but also in stews and curries. Available in most supermarkets.

Curry Powder

A dried spice blend often containing turmeric, coriander and cumin but often contains 20 or more spices. Used to flavor curries and sauces; many varieties available in grocery stores and specialty markets. Since curry powder quickly loses its pungency,
it should be stored, airtight, no longer than 2 months.

Ground Coriander

The ground dried fruit of the coriander or cilantro plant. Flavor is similar to caraway and sage. Available in most supermarkets.

Ground Cumin

The ground dried fruit of a plant related to parsley. Frequently used in Middle Eastern, Mediterranean, Mexican, and Asian dishes. The flavor is earthy and nutty. Available in most supermarkets.

Five-Spice Powder

A common ingredient in Chinese cooking; typically a mixture of equal parts of ground cinnamon, cloves, fennel, star anise, and Szechuan peppercorns. Pre-ground blends available in many supermarkets and Asian grocery stores, or it can be made from mixing the ground spices listed above.

Star Anise Pods

A star-shaped, dark brown pod containing a small seed in each of its eight segments. Native to China, the flavor of star anise is slightly more bitter than that of regular anise seed. In Asian cuisines, star anise is a commonly used spice. It can be found whole in Asian markets and some supermarkets, and as a ground ingredient in Chinese five-spice powder.

SOURCE- Sur la Table (from my class tonight Spice Up Your Kitchen)

This is a test to see if this right… http://eatthetruth.com/2011/02/16/taking-a-blog-beyond-the-mouth/

Let’s take a closer look at food.  I am not talking about the box of mac and cheese or the pre-packaged dinner you picked up on the way home.  When I say food, I mean like – fruits, vegetables, rice, and proteins like fish- real food – items that came from the ground and/or water.  If you use fresh ingredients when cooking, you can save not only time, but money too.

A couple rules – buy seasonal, go local, shop often, and be creative.  Let me elaborate…Seasonal foods are less expensive because they are not shipped from around the world.  In turn, they are usually fresher, have more flavor, and are less expensive.  Seasonal finds are best from the local farmers.  Saving money on transportation, gas, and marketing provides a savings to the consumer (you).  Shopping at your farmer’s market provides variety also.

Instead of going to the store once a week to purchase all your items, try it in batches.  There will be less waste at the end of the week – adding a savings to your pocket book.  Last, creative cooking is fun.  If you understand how to boil water, make pasta, cut a vegetable, or even switch on a power button – you should be able to throw something together for dinner.  It’s all about using some common SENSE!

Now, I know that can be a lot to chew on and how does this work, making it to the table.  It is January -Citrus and Greens are in season.   Oranges, grapefruit lemons, limes, tangerines, clementines, and nectarines – the only think you’re thinking of is – juice???  Why not use that juice for a homemade salad dressing?  Or try an orange soy glaze on a piece of fish or citrus chicken?  Or, an orange relish stuffed pork?

What about those greens – simple – olive oil, sea salt, and pepper wilted down as a side dish.  Or, then use them with some cheese in a puff pastry, mix them in a spinach and artichoke heart spread.  Fresh spinach can be added to just about anything including eggs in the morning, on top of a sandwich at lunch or even tossed in with some whole wheat pasta and marinara for dinner.  It all depends on your palate, your families taste buds, and if you’re eating with your open mind.

Chard and Turkey Sausage Frittata

6 large eggs

3 tablespoons freshly grated Parmesan cheese, divided

¼ teaspoon sea salt

¼ teaspoon freshly ground black pepper

3 tablespoons extra-virgin olive oil

1 medium onion, thinly sliced

1 bunch Swiss chard (about 10 ounces), stems and center ribs cut away, leaves coarsely chopped

2 ounces Turkey Sausage (about 2/3 cup)

1 garlic clove, minced

Preheat broiler. Whisk together eggs, 1 ½ tablespoons cheese, salt, and pepper in large bowl.

Heat olive oil in medium nonstick broiler-proof skillet over medium heat. Add onion and cook until tender but not brown, about 6 minutes. Add Swiss chard in 3 batches; toss until each begins to wilt before adding next. Sprinkle with salt and pepper. Sauté until any liquid in skillet evaporates. Increase heat to medium high; add turkey and garlic to skillet and stir 1 minute. Add eggs to skillet; stir to distribute evenly. Reduce heat to medium-low, cover, and cook until eggs are almost set but still moist in center, about 4 minutes. Sprinkle remaining 1 ½ tablespoons cheese over top.

Transfer frittata to broiler and cook just until set in center and beginning to brown, about 1 minute. Using flexible spatula, loosen frittata around edges. Slide frittata out onto platter. Serve warm or at room temperature.

Grapefruit, Fennel, and Goat Cheese Salad

2-3 Rio Grande Ruby Grapefruit, skin removed by zester

2 Small Fennel bulbs, thinly sliced with core removed

6 cups baby arugula or spinach
1/3 cup goat cheese

¼ teaspoon grapefruit zest

1 tablespoon fresh lemon juice
1 tablespoon red-wine vinegar

2 tablespoons extra-virgin olive oil
Salt and Pepper to taste

Whisk together lemon juice, zest, and vinegar in a large bowl, then add oil in a slow stream, whisking until emulsified. Add remainder ingredients and toss to coat, then sprinkle with cheese.  Season with salt and pepper. Garnish with mint.