Fresh Fresca

Updates

2009-12-21T17:57:00.000-08:00

So I know I've taken quite a hiatus from blogging, so here's a little update of all the stuff we've been working on!

50 Ways to Cut 500 Calories a Day

2009-12-06T18:25:00.000-08:00

Ok, so I really couldn't help myself, I had to post this last article from Health.com. But here are 50 awesome ways to cut at least 500 calories a day, which could add up to losing 1lb a week! or if you double up 2 lbs a week... you get the idea.

Here are their wonderful tips:
1. Shake your groove thing. Dance for just 2 hours and torch 500 calories. (A little air guitar will burn a few extra calories, too.)
2. Get enough sleep. A lack of shut-eye can make you snack, new research from the University of Chicago shows. People who got only 5 1/2 hours of sleep noshed more during the day. Snooze more and save about 1,087 calories.
3. Don’t eat in front of the TV. You’ll eat up to 288 calories more, according to research from the University of Massachusetts. Instead, eat at the table, and trade 1 hour of TV for a casual walk. Together, that’s 527 calories burned.
4. Get in tune with your tummy. Pay attention to how full you feel, and put down your fork when you’re satisfied. Listen to your body’s cues—instead of looking at whether the plate is clean—and save up to 500 calories a day.
5. Limit dinner guests. Eating with seven or more other guests can make you eat 96% more food, says Brian Wansink, PhD, author of Mindless Eating. That’s like doubling your dinner! Dine with fewer guests to save 500 or more calories.
6. Simple tricks to fill up (with less!). For breakfast, eat 2 boiled or poached eggs. (You’ll feel fuller and eat about 416 fewer calories the rest of the day.) Before lunch and dinner, enjoy 1 cup low-cal soup. (You’ll eat about 134 calories less at each meal.) And save a total of 684 calories for the day.
7. Limit salad toppings. A big salad might seem healthy, but all those goodies on top can make it more calorie-laden than lasagna or fettuccine Alfredo. Cheese crumbles, caramelized nuts, bacon, avocado, dried fruit, croutons, and vinaigrettes can add lots of calories. Save 500 or more calories by having just one topping, adding flavorful but lower-cal veggies (roasted bell peppers, grilled onions, or mushrooms), and using half the dressing.
8. Don’t clean your plate. Leave 25% of your food on the plate at every meal, says weight-loss expert James O. Hill, PhD, author of The Step Diet. If you normally eat 2,000 calories or more each day, you’ll cut 500 calories.
9. Use smaller plates. Swap your 12-inch plate for a 10-inch one. You’ll eat 20 to 25% less—and save up to 500 calories. You won’t feel any less full, either, researchers say.
10. Serve and sit. Family-style meals, with platters and bowls of food on the table, invite people to go back for seconds and thirds. Cut hundreds of calories by filling plates before bringing them to the table; leave serving dishes in the kitchen, too.
11. Make a swap. Use 1 cup plain fat-free yogurt instead of 1 cup heavy cream in a favorite baking recipe. Save 684 calories.
12. Make mine a mini. Check out menus for small versions of great desserts, so you can dodge calories and end your meal on a sweet note. P.F. Chang’s Great Wall of Chocolate (designed for one diner!) is 1,440 calories. The Mini Great Wall? A chocolatey yet svelte 150 calories. You’ll save 1,290-calories.
13. Ditch that buttered movie popcorn. Yes, the large popcorn at the concession stand weighs in at a whopping 1,005 calories. Smuggle in your own (microwave-popped, 94% fat-free, of course) and save more than 700 calories.
14. Count your chips (and crackers). No, you can’t eat your snacks from a large bag or box because it’s waaaay too tempting to eat until the bag is empty. (Remember Oprah’s blue corn–tortilla chip confession?) A chip-bender to the bottom of a 9-ounce bag is 1,260 calories sans the dip. So stick to 1 serving, about 15 chips—that’s 140 calories—or pick up some 100-calorie snack packs and save 1,120 calories.
15. Step away from the nuts, especially if they’re in a big bowl. The bigger the serving bowl, the more you’ll eat, Cornell University researchers say. Nuts have heart-healthy fats, but they’re also high in calories: 1 handful (about 1 ounce) of oil-roasted mixed nuts has 175 calories; 3 handfuls have 525. Cut out nuts altogether and save more than 500 calories. Can’t resist ’em? Eat pistachios: 2 handfuls are just 159 calories, and the shelling will slow down your munching.

Slim down your drinks
16. Skip the whip—or at least size it down. Dessert-like coffee creations can contain as many as 670 calories, with large sizes and options like whipped cream, whole milk, and syrups. Craving whipped cream? Try it on a shot of espresso for a total of just 30 calories. You save 640 calories!
17. Kick the soda habit. A 12-ounce soft drink has about 150 to 180 calories. If you down two or three a day, you’re getting lots of extra calories. Quench your thirst with water and save as many as 540 calories.
18. Drink sugar-free. A 20-ounce tea with added fruit juices can have 400-plus calories. And Southern-style sweet tea isn’t much better than soda: a 16-ounce bottle of syrupy sweet tea has 180 calories; three of those are 540 calories. Choose sugar-free sips and save more than 400 calories.
19. Skinny up cocktails. Syrups, sour mix, sugary fruit juices, and creamy additions turn drinks into desserts: an indulgent Mudslide can have more than 800 calories. Order drinks mixed with club soda, tonic water, cranberry juice, or a squeeze of citrus; or try distilled liquors on the rocks. You’ll save up to 800 calories.
20. Eat less pasta. One cup of pasta is just 220 calories. But typical dinner portions at restaurants can be as much as 480% larger than that 1 cup, according to New York University research. That’s 1,056 calories. Even if you eat 2 whole cups of noodles, you’ll still save 616 calories.
21. Get out your knitting needles. An afternoon of knitting can burn more than 500 calories (at a rate of about 100 an hour).
22. Clean house. Tidy up for 2 1/2 hours and burn 510 calories.
23. Check the number of servings in a dish. The calorie count on the menu for Shrimp Fried Rice may say 350 calories per serving, but what’s set in front of you may actually contain 4 servings. Split it with three friends, and save 1,050 calories.
24. Beware the healthy-food trap. People let their guard down when the menu is full of healthy fare, underestimating calories by as much as 35%, research by the Cornell University Food and Brand Lab shows. You’re also more likely to order drinks, sides, and desserts with up to 131% more calories when you have a healthy entrée. Skip caloric sides—a cookie, chips—to save 500-plus calories.
25. Build a lean burrito—and you’ll save 630 calories.

Instead of this:	Order this:
Flour tortilla	Lettuce
Cheese	Guacamole
Ground beef	Shredded pork
Black beans	Pinto beans
Rice	Corn salsa
Salsa	Pico de gallo
1,120 calories	490 calories

26. Think small at the ice cream shop. Even if you indulge in your favorite full-fat flavor, you’ll save as many as 550 calories with a 5-ounce size instead of a 12-ounce.
27. Think thin when it comes to pizza. Eat 2 slices of a medium thin-crust veggie pizza (360 calories) instead of 2 slices of a large, meaty deep-dish pizza (940 calories) and save 580 calories.
28. Beware hidden oils. Ask to have your food cooked with a little stock instead of oil, or order steamed or poached entrées: you’ll save 124 calories per tablespoon of oil. Also, have the kitchen skip oils added at the last minute like basil oil or chive oil, and save another 40 calories per teaspoon.
29. Order spaghetti with meat sauce instead of spaghetti with Italian sausage and save 560 calories. Even better: Order mushroom ravioli (670 calories) or pasta marinara (430 calories).
30. Nix that smoothie a day. A large 32-ounce smoothie can have 800 or more calories. That really adds up if you’re having on-the-go breakfast several times a week. Instead, try a filling lower-calorie starter of oatmeal with brown sugar and banana slices, and a cup of black coffee. You’ll save 518 calories.

31. Help a friend move. You’ll burn more than 600 calories in 1 hour of carrying boxes and furniture up and down the stairs.
32. Shovel snow. Clearing the driveway and sidewalks for 1 hour and 15 minutes will torch 510 calories.
33. Ice-skate for 1 hour and 5 minutes and burn 516 calories. (Or go inline skating and slash 562.)
34. Tap your foot. Your skinnier friends are probably fidgeters, who burn up to 350 calories a day just by tapping their feet or being restless. Try it for a few days. Walk around while you’re on the phone, or tap out a tune with your hands or feet (in the privacy of your own office, of course).
35. Be the hostess with the mostest. Go grocery shopping for 1 hour, put away your groceries, spend 2 hours cooking a fabulous holiday feast, set the table, and serve. Then toast yourself for the awesome 640 calorie-burn. (A glass of Champagne is only about 106 calories, so you’re still ahead.)
36. Go window-shopping. Whether you buy anything or not, an afternoon of walking around and trying on clothes can torch 548 calories.
37. Hit the pool. Do 1 hour of laps or 55 minutes of jogging in the water to burn 500 calories.
38. Stroll your way slim. Spend an afternoon pushing junior from the giraffes to the sea lions at the zoo (or around the aquarium or museum) and burn 523 calories.
39. Head to a county fair or amusement park. You’ll slash 612 calories in 3 hours from the casual walking and standing in lines. (Subtract 105 calories if you have cotton candy.)
40. Play a game of touch football or basketball with your kids for 1 hour and burn 500 calories.
41. Head for the nearest hill. Go sledding with the kiddos for 1 hour and 5 minutes. You’ll burn 500-plus calories.
42. Do an hour of circuit training and you’ll burn 544 calories.
43. Tackle the garage. Clearing out junk for 1 hour and 30 minutes will burn 510 calories.
44. Rake the leaves. Do yard work for 1 hour and 45 minutes and burn 512 calories. (Jumping in the leaf pile won’t hurt, either.)
45. Kickbox. Sign up for kickboxing and burn 510 calories in a 45-minute class.
46. Go cross-country skiing for 1 hour and 5 minutes and sizzle off 516 calories.
47. Exercise at home. Pop in a 1-hour aerobics DVD, and finish with 20 minutes of yoga—500 calories, gone.
48. Walk or run a 10K and you’ll burn up to 680 calories.
49. Go hiking. Just 1 hour and 15 minutes will burn 510 calories.
50. Cut down your own Christmas tree. Hike out, find the perfect tree, cut it, and take it home. Put it up and decorate it for 1 hour to burn 519 calories.

Some are silly but most are very doable and things that you probably didnt even realize were adding those extra calories to your day!

No more bloat

2009-12-06T18:08:00.000-08:00

As I previously mentioned, Health.com is one of my favorite websites, and here is yet another wonderful article I found from them. If you are someone who gets very bloated, gassy or blocked up and are looking for a nice natural solution, then they say the solution is drinking peppermint or green tea because "they help keep your digestive system running smoothly."

Here's what they suggest:

Sip on some every day to banish bloat.
Enjoy your tea hot or over ice.
After lunch, drink at least 8 ounces of caffeine-free peppermint tea.
Before bed, drink at least 8 ounces of caffeine-free ginger tea.
In addition to tea, down at least 48 ounces of water throughout the day—it’ll reduce water retention and keep your metabolism revved up.

I have not tried it yet, but I am about to add it to my daily routine and I'll let y'all know how it goes!

Want to Banish Cellulite?

2009-12-06T17:54:00.000-08:00

So I was perusing one of my favorite websites, Health.com and found this fabulous article on how to fight cellulite in your thighs and butt. Guess what the secret is? Yoga! Another great reason to practice yoga!

So here are their 8 recommended moves to help banish your cellulite that take 20 minutes and they recommend doing this workout at least three times a week.

1. Standing forward bend

2. Chair Pose

3. Eagle Pose

4. Brave Warrior

5. High lunge with twist

6. Cow Face Pose

7. Bridge Pose- this is one of my personal favorites, it also helps those love handles!

8. Supported Shoulder Stand- this also helps to alleviate stress in the neck and shoulders.

In addition, they suggest adding a 30 minute cardio workout four days a week. Within 6 weeks they say you should see a substantial difference!

The reasoning behind these exercises helping to banish your cellulite is: "Rebuilding muscle tone in these trouble spots and burning excess fat can help smooth out cellulite and prevent future dimpling."

Try it out and let me know if it works for you!

Winery of the Month

2009-11-30T19:06:00.000-08:00

A couple of months ago when my mom came to visit me we went down to Napa and acquired quite a few of our favorite wines. One of our favorite wineries, for price and quality, was V.Sattui. From there we purchased the Russian River Valley Zinfandel, Dry Johannisberg Riesling and the 2007 Henry Ranch Pinot Noir. We have finally re-tasted them all and I am still very impressed with these wines and how well they pair with foods! Here's a little more about each:

The 2007 Henry Ranch Pinot Noir is $36 a bottle and has tasting notes of: "Subtley earthy and seductive with savory herb, mushroom, bay leaf and exotic spice." I paired this with a traditional heavy tomato pasta and salad and it complemented it very nicely. It is light and easy to drink but still very flavorful.

The 2007 Russian River Valley Crow Ridge Zinfandel is $30 a bottle and has tasting notes of: "80-year-old Russian River Valley vines make this single-vineyard Zin taste of ripe raspberry, dried plum and cherry cola flavors." I paired this with seafood, which I know is generally paired with white wines, but the soft suppleness of this wine really brought out the buttery sweet flavors of the seafood. It was truly delicious and I will have to be acquiring another one of these!

Lastly, we tried the 2007 Dry Johannisberg Riesling that is $18.95 a bottle and really very similar to a dessert wine. It was "Named “Best Riesling in California” at last year’s California State Fair! This Dry Riesling is an extremely versatile white wine with excellent body and supple acidity. Much like a German halbtrocken (half-dry), it has aromas of peaches and tangerines that fill the nose with a delicate fruitiness." We paired this with spicy thai food, which worked perfectly with the sweetness of the riesling to offset the spiciness of the thai dishes. I have had this one before, and it still remains one of my favorite rieslings!

Holiday Season

2009-11-29T15:46:00.000-08:00

We all know that the holiday season is not only full of fun-feasting and merry drinking but also is notoriously bad for our waistlines. In fact, on average, Americans gain around 10lbs from thanksgiving to New Years. How do we help this from happening while still enjoying the festivities? Here are some easy things you can do to help keep the pounds off, without having to sit on the sidelines!

1. When it comes to alcohol, the key is MODERATION! But also, stick to wine, champagne and light beers, mixed drinks add alot more calories than you realize!
For instance:
1 glass (5oz) red wine around 127 calories, white wine 120 calories
1 light beer around 100 calories
1 glass (4oz) champagne around 78 calories
COMPARED TO
1 glass rum and coke around 182 calories
1 frozen margarita around 246 calories
1 long island ice tea around 276 calories
1 whiskey sour around 175 calories
1 vodka cranberry around 172 calories
1 cup of egg nog (without liquor) is around 340 calories

2. If you know you're going to a party where there will be food served, the most important thing to do is to EAT BEFOREHAND. Have a light dinner, such as a salad, before you go, which will keep you fuller and help you to eat less! Those little appetizers really add up and people tend to overeat by underestimating the amount of food they have eaten.

3. If you have to have a dessert, try to stay away from certain baked goods! One slice of pecan pie (not including the whipped cream or ice-cream you'd have with it) is around 500 calories!! One slice of apple pie has 250 calories, and a slice of pumpkin pie has 350 calories. Try to pick a fruit dessert instead!

4. If you do in fact have a day where you completely splurged, there's no need to panic. But make sure that the next few days you take it a lot easier! Ramp up on exercise and increase your vegetable and low calorie foods intake. Weight loss and weight maintenance is all about an overall decrease or balance in the number of calories in vs. number of calories out.

5. If sports are a big part of your holiday season, as they are for a lot of us, it is very important to NOT EAT WHILE WATCHING THE TV. Snacks, like chips and dips, seem to disappear so much faster when we are watching tv. This is simply because you are not paying attention to how much you are eating, and since these types of snacks are rarely filling, we end up consuming wayy too many calories above and beyond.

6. Lastly, the most important part of not gaining weight this season will simply be to WATCH WHAT YOU EAT. When making a plate at a buffet, don't pile up and don't go back for seconds. If you are having appetizers, make sure you keep count of just how many you've had! Same with your alcoholic drinks. If you know you are going to be eating out, earlier in the day don't snack and eat lighter.

These are all easy and simple tricks, it just makes sure that you must be mindful this holiday season!

"Hot New Bakers Hit Washington D.C."

2009-11-23T19:24:00.000-08:00

My wonderful and talented friends, Jane and Leyla, have been inspired by the holiday season and decided to try their hand at an inventive "face cake."

Topped and decorated with walnuts, it truly is an exquisite masterpiece. They are in the talks of starting their own business, so please contact them with your next order! But seriously, this really awesome and I wish I could try a piece now. Keep on baking my friends, a job very well done!!

Bri's Birthday Feast

2009-11-21T22:15:00.000-08:00

My wonderful boyfriend Brian turned 27 this past week and to celebrate I made him an eclectic but delicious birthday feast! Paired with a fantastic napa cabernet sauvignon and ending with strawberry shortcake, it was a fantastic meal. Here's what I made:

Jalepeno- bacon wrapped shrimp with a siracha cayenne glaze served on a bed of mixed greens and accompanied by three dipping sauces: spicy citrus, sweet mint-yogurt cucumber and an orange glaze.

Grilled sweet potatoes with poblano chiles and onions. The sweet potatoes were baked in a special barbeque spice rub and then grilled and basted with a molasses barbeque sauce.

Crispy crouton sticks with goat cheese and fresh basil and chives

Indian rice pilaf with lots of spices (cumin, tumeric, cloves, cinnamon, coriander etc.) and raisins, peas and shaved almonds. (Sorry the picture is fuzzy!) St. Supery Cabernet Sauvignon. On our last trip to Napa with my dad, we visited this little winery St. Supery and it plesantly surprised us with this succulent gem. My dad got us a bottle and it went splendidly with the spicy and savory mix of this birthday dinner.

Happy Birthday Bri! Love you!!

Class Presentations

2009-11-21T22:04:00.000-08:00

So this last class has been really time consuming and very fun! We've made dishes from ostrich to venison to thresher shark. We've started plating everything, so here's a little peek at all the stuff we've been making!

Eggplant Parmesan

Polenta Napoleon

Tournedos Rossini (Filet Mignon with Foie gras and truffles)

Braised Short Ribs

Pork Tenderloin with Mashed Potatoes

Osso Bucco

Venison with Berry sauce

Buffalo Steak with thyme mashed potatoes

Braised Thresher Shark with lemon pesto

Poached Sole

Blackened Catfish

Pay attention ladies!

2009-11-04T21:41:00.000-08:00

My mom recently sent me this article on the importance of strength training, especially for women. It is a wonderful article and really does pinpoint why not only strength training is important for weightloss and maintenance but also by combining it with your cardio routines and flexibility training.

To pull out a few poignant quotes from the article:
"We now know that strength training is absolutely essential if we wish to create visual changes in our bodies, and we've discovered that the benefits of strength training extend far beyond the visual."
"Strength training enhances quality of life, as it enables us to better perform daily activities that require lifting, pushing and pulling."

"Women further benefit from strength training because of the increase in resting metabolism created by strength training. Because of this increase, women who are trying to reduce bodyfat will do so more easily."

Check it out!
http://www.newellness.com/physfitn/strntrng.htm

Healthy Snacks: Almonds

2009-10-30T21:33:00.000-07:00

Many people have heard that snacking leads to being overweight and obese and this can be true if the snacks you are eating involve candy bars, chips and fast-food. However, adding a few healthy snacks a day can be very beneficial to your health and can even help with weight loss by subsequently eating less at meals and maintaining our insulin and metabolism throughout the day. So, I've decided to start a "Healthy Snacks" segment and my first choice is Almonds. Nuts get a bad rap because eaten in excess they can cause weight gain due to their high fat content.
However, certain nuts, such as almonds have wonderful nutritious aspects and eaten in proper portions can not only help keep us fuller longer but also add many helpful benefits. Almonds are high in protein, heart-friendly and a good diet aid. They are a great source of vitamin E, magnesium, potassium, zinc, iron, fiber, and a good source of monounsaturated fat. They also contain more calcium that any other kind of nut. Also, as many people know, almonds can help reduce the chance of getting certain cancers because they contain B-17. They also help to reduce LDL (bad cholesterol) and can help reduce the chance of getting heart disease.
The recommended portion size of an almond snack would be one handful. This is not very much so beware not to overeat them! If you want a slightly larger snack, add them to a mixed green salad or eat alongside other crudites.
Also, make sure to get unsalted or lightly salted options!

Relax, De-Stress and Meditate

2009-10-30T21:18:00.000-07:00

I mentioned previously that one of the important factors of living a healthy life involves being stress-free. While this is not always possible with our busy, hectic, stressful daily lives, it means that we need to actively take steps to de-stress our bodies and minds. This can be done in many different ways, from taking a nap, soaking in a hot bath or sauna, getting a massage, leisurely reading or by watching your favorite tv show. Any activity that helps calm our bodies and minds from the "noise" around us well help you to relax and de-stress, which in turn will help you sleep better and wake rejuvenated.
However, sometimes more drastic means need to be taken and one way you can do that is through meditation. According to how-to-meditate.org "The purpose of meditation is to make our mind calm and peaceful. If our mind is peaceful, we will be free from worries and mental discomfort, and so we will experience true happiness; but if our mind is not peaceful, we will find it very difficult to be happy, even if we are living in the very best conditions." There are different kinds of meditations from breathing meditations to transforming meditations to meditation postures. I am only just beginning with meditation and anyone who practices yoga will see many of the same breathing and posture techniques. To learn these practices go to How-to-meditate.org. I am going to begin adding it to my weekly routine and I encourage you to too! Let me know if there is a specific technique that you find specifically helpful!

Marathon Runners

2009-10-28T16:56:00.000-07:00

I am in awe and inspired by those that participate in marathons and half-marathons and the like. Even at my peak of running 3 miles was about my limit before I got bored or too tired. Nowadays, I pretty much stick to a jog/walk so all those completing 13.1 miles and 26.2 miles just sounds absolutely impossible! But alas, it's crazy what the body can do when we put our mind to something! I would like to especially congratulate my two marathon running friends Kelly and Leyla!

Kelly finished a half-marathon in Austin, TX in February and finished in 2 hrs and 20 minutes. This is her at mile 10 and still going strong!

Leyla just ran the Marine Corps Marathon in D.C. this last weekend and finished in 3 hrs and 40 minutes, which automatically qualified her for the Boston Marathon on April!! Training for this marathon, Leyla runs about 5-6 miles a day and 13-22 miles on the weekend!! So congrats for sticking to it and good luck in April!!!

Health.com

2009-10-28T16:39:00.000-07:00

Whenever I need help with recipes I go to Foodnetwork.com and whenever I need help with exercises or just tips for eating healthy I go to Health.com. They have information on Health, News and Wellness for Healthy Living, Diet and Weightloss and Healthy Eating. They constantly post the newest Medical information and studies revelevant on keeping healthy. It also has tons of recipes, exercise suggestions and fun seasonal tips. I suggest adding it to your daily list of web surfing!

Here are some of today's top headlines at Health.com:

Healthy Cooking on the Cheap: Spicy Pumpkin Soup, Stuffed Sweet Potatoes, and More

Trail Running Can Up Your Calorie Burn by 10 Percent

Tasty Snacks that are Good for your Abs

How Exercise May Boost Your Mood

The Miracle of Green Tea

2009-10-27T16:14:00.000-07:00

"Better to be deprived of food for three days, than tea for one." (Ancient Chinese Proverb)

I have never been a coffee drinker (except for the super chocolate caramel iced lattes that were so popular like 7 years ago and were more sugar than anything else) and I've never really been a big soda drinker. In fact, the only real caffeine I will generally drink is tea. Most of the time I drink Green tea but I will also drink oolong, and flavored caffeine-free varieties.

For those of you who have never heard of the miracles of Green tea, then I am telling you now, green tea is a miraculous and I encourage everyone to either swap out their coffee for a cup of tea or at least add a cup of green tea to your diet everyday.

Why is green tea so good for you? Because it contains EGCG which is "a powerful anti-oxidant: besides inhibiting the growth of cancer cells, it kills cancer cells without harming healthy tissue. It has also been effective in lowering LDL cholesterol levels, and inhibiting the abnormal formation of blood clots." Green tea also helps to boost your metabolism and certain studies have shown that if you drink 3 cups of green tea a day it can help you lose up to 10lbs in a year alone! Also, it can help prevent tooth decay by killing the bacteria that causes dental plaque.

Basically, whether you are a coffee drinker, soda drinker, water drinker or combination of all three, everyone can benefit from adding a cup of tea a day! Also, I didn't mention that green tea comes in a variety of flavors, such as lemon, raspberry, strawberry, peach etc. The one thing I do caution is that iced tea does not have the same benefits as steeped tea and in fact can lead to obesity due to the fact that so much sugar is generally used in creating iced-tea. Also, be cautious in adding any sugar or cream to your teas. If you need a little sweetener, stick with Splenda.

Roasted Tomato, Onion and Goat Cheese Frittatini

2009-10-26T20:29:00.000-07:00

Sorry for the delay in blogging, I had my first tests this week and then my mom came to visit me so its been quite a whirlwind of a week! We just started our "vegetable" class and have already been making some really fun and tasty dishes.

This one was my favorite so far and I thought i'd share. For any one who has had a frittata, which is essentially an open-faced omelet that is finished by browning in the oven, this is essentially the same thing, just miniature. These make great brunch foods, appetizers and party dishes! You can essentially put any combination of vegetables, cheeses, herbs and meats in these (although with the meats I would stick to lighter ones like bacon, sausage, ham, shredded chicken vs. beef or pork).
The key to these is getting the right texture by not cooking too long or too short and getting a nice browning color (like in the frittata). To make this a little healthier, add more veggies to cheese ratio, use lighter cheeses like feta and you can use skim milk (although it won't be quite as fluffy).

Here's the recipe:

First, quarter and toss 2 roma tomatoes in salt, pepper and olive oil. Roast them in the oven at 350F until tender, which is approximately 15 minutes.
While that is roasting, finely dice 1/4 a red onion and sweat in a saute pan until translucent but not browned. (You can achieve this by keeping it on a low heat.)
When the tomatoes are done roasting, skin them (the skin should just peel right off) and scrap out the seeds. Then chop into small pieces. Make sure you let the tomato and red onion cool before adding to the egg mixture below.

Egg mixture:
2 eggs, 1 oz milk, fresh basil leaves chopped, 1 1/2 tbsp parmesan grated, 1 oz crumbled goat cheese, and salt and pepper. Beat this mix until eggs are a little foamy.

Turn oven to 400F and spray 6 ramekins and heat in oven for 5 minutes to get nice and hot.

Mix the tomatoes and red onion with the egg mixture and taste the seasoning, since you won't have a chance to season after!

Fill the ramekins with the mixture and cook in oven for approximately 15-20 minutes. You'll know they are done when there's a nice golden brown color on top, they puff up and if you touch the top no more liquid comes out.

Flip out of the ramekins and serve with a green salad, crispy tomato skins, bacon or whatever else you desire!

Mashed Pumpkin Potatoes

2009-10-18T21:35:00.000-07:00

With Halloween swiftly approaching, and the abundance of pumpkin patches and pumpkin festivals going on, I thought I'd try my hand at a pumpkin too. While I normally buy pumpkins for their seeds and then to carve, this year I carved the inside instead.
Scooping out the seeds first (and then baking them yum), I then scooped out the majority of the inside of the pumpkin. Trying to decide what to make with this, considering it is most commonly used for pumpkin pie and I am not very good at baking, I decided to go with something savory. I did a little research on the internet trying to find some good recipes but most of the stuff that came up was all about deserts or breads. Finally I found something I wanted, Mashed Pumpkin Potatoes.

Here's the recipe from Recipe Zaar that I based my version on.
(I only used one potato, and I used cheese instead of bacon and onions, so feel free to find your own variation).Oh, and this leaves out seasonings, but don't forget that. Nutmeg and cinnamon will go well with this savory dish and always top with salt and pepper!

Ingredients

2 cups potatoes, cut into 1 inch cubes
2 cups pumpkin, cut into 1 inch cubes
1/2 medium onion, small dice
2 slices Canadian bacon, small dice
cooking spray
2-4 tablespoons evaporated skim milk
1-2 tablespoon butter (optional)

Directions

In a large sauce pan cover potatoes and pumpkin with water. Bring to boil and simmer until potatoes are tender, 6-10 minutes.
While potato/pumpkins are cooking. Sauté onions and Canadian bacon in a non-stick pan prepared with a bit of cooking spray about 3-4 minutes. Onions should should be tender and golden. If the pan gets dry while cooking, sprinkle a bit of water into the pan.
Drain potatoes and pumpkin and return to pan. Lower heat to the lowest flame possible. Mash by with a potato masher, mixer or immersion blender. Add milk and butter to thin a bit and make mash creamier.
Mix in the onions & bacon.

Red Pepper Coulis

2009-10-15T21:44:00.000-07:00

Today in culinary class we made Red Pepper Coulis, which essentially is a red pepper sauce. Unlike the previous sauces i've mentioned, which are laden with fat, butter, and cream, this sauce is very healthy and basically fat-free. The reason it is called "coulis" is because fruit or vegetable is used as the thickener, instead of roux or butter or eggs. You can make a coulis out of practically any vegetable or any fruit, but red pepper happens to make an excellent sauce. Tonight I paired it with breaded tilapia, roasted vegetables and rice.

Here's the recipe (the amounts should be tailored to how much you like each ingredient and how much you are making overall.)

First, dice 1/4 onion and 1 garlic clove and sweat in a smidge of butter or oil. Sweat means to bring out the flavors and make tender without browning. This is important to maintain color in the sauce.
Then add one diced red pepper and continue to sweat until tender.
De-glaze the pan with a few ounces of white wine and bring to a simmer so the alcohol can evaporate.
When sufficiently simmering, add a cup of chicken stock and bring back up to a simmer. It will take about 15 minutes to get all the flavors melded and the liquid to the proper consistency.
Pour mixture into a blender (make sure to let it rest for a few minutes so its not too hot) and puree until all of the chunks are out of the sauce and it is nice a smoother. If you would prefer a chunkier sauce then puree until the consistency you desire.
Make sure to finish the sauce with salt and pepper and any other seasonings to your own personal preference. I'm a huge fan of cayenne pepper and so I added that plus more garlic and a little fat free-half and half to make it even smoother.
You can use this sauce with any fish or chicken, over vegetables or even if you wish, you could turn it into a soup by adding more chicken stock after pureeing.

Sinfully Delicious Mac n Cheese

2009-10-14T22:10:00.000-07:00

So this last week in culinary school, we've been making lots and lots of sauces, most of which are the "mother sauces" that are unseasoned and used as a base to make "small" sauces.
For the most part, these five sauces- veloute, espagnole, bechamel, hollandaise and tomato, are pretty bland, unusual consistencies and as I mentioned are unseasoned so they haven't been the biggest pleasure to work with.
However, we finally started using these base sauces to make "small" sauces and all the work finally paid off. We've made Allemande and Supreme sauce from the veloute (which I used for creamed spinach and chicken pot pie respectively.) From the espagnole, we made Chasseur and Bordelaise sauces (which I used for pork tenderloin and steak respectively.)
From the hollandaise, which is the only one seasoned and can be served as is, we made Bearnaise and Choron and used all three for asparagus and scallops.
The tomato we turned into Creole sauce and Spanish sauce, which we paired both with pasta and used the base tomato sauce for lasagna. And last but not least, we turned the Bechamel into a Mornay sauce, which is essentially code for CHEESE sauce!

This cheese sauce we then used to make Mac n Cheese and Asparagus Au Gratin. Here is the recipe for the Mac n Cheese, which is sinfully delicious, cheesy and oh so rich! First you must start off by making the Bechamel sauce, which only consists of 3 ingredients. Start off by making the white roux, which is clarified butter and flour cooked just enough to cook out the starch but still leave the mixture white. Constantly whisk while you are cooking it so it doesn't burn or color.

You'll need 1 part roux to 8 parts liquid. So for 1 quart of milk, you'll need 2 oz of clarified butter mixed with 2 oz flour. After the roux is to the correct consistency, slowly add the 1 quart of whole milk, constantly whisking as you incorporate. Do not let the sauce burn, so keep it on a low heat. Once it is lump free, let it simmer for 30 minutes at a low temperature and you will see it thicken ALOT.
To finish up the sauce, add 4 oz of grated gruyere with 2 oz parmesan (and I would add 2 oz fontina as well) with a little scalded cream and season with salt and white pepper and a pinch of nutmeg. The sauce should be thick, but still runny enough that it will coat the pasta. If it is too thick, you can add a little more cream or a little more milk.
Cook up your favorite kind of noodles, I would use elbow, rigatoni, penne or something of the sort. Put in a casserole dish and ladle the sauce over the noodles so they are fully coated. Top with a liitle more parmesan cheese, bread crumbs and a little butter (this will help brown the bread crumbs.)
Put in oven at 375 for approx 10 minutes and voila! Enjoy!
To make this even more luxurious, add pan fried pancetta and a tsp of truffle oil to cheese sauce before joining with noodles.

HEALTHY ALTERNATIVES:

So I realized that this was by no means a healthy meal and I decided to add some healthier alternatives when making this dish, but still keeping it yummy.
1. Instead of using Whole milk, use Fat Free Milk or Fat Free Half and Half. This will make the sauce a little bit thinner but it will still be smooth and creamy.
2. Use whole-wheat pasta.
3. Use less cheese and add fat free cream cheese to keep the consistency the same.
4. Add vegetables- onions and peas go well. Top with fresh tomatoes.

Impact Move- Jumping Jacks

2009-10-13T22:17:00.000-07:00

I've decided to start highlighting specific plyometric or strength training moves that I think really carry a punch. My first and one of my absolute favorites is Jumping Jacks. They are perfect for warm-up to really get your heart pumping.
They also make a great cardio move and are perfect to incorporate in circuit-training. (See my 25-Minute Workout). On top of that, they are a wonderful strength-training exercise. They work your shoulders, back, thighs and calves. As well as your entire core.
This move is exceptionally impactful because the combination of cardio burst with strength training helps to boost your metabolism, tone muscles and essentially help burn more fat. Also, they help to improve your overall agility. And let's not forget, they are fun!
So, incorporate jumping jacks at any time during the day, whether its when you get up, as a part of your work-out routine or on a break at work, and you'll start to really start to see an impact!

Why be "healthy?"

2009-10-12T20:26:00.001-07:00

Everyone knows that they are supposed to be "healthy," and that it is "good for them." But what exactly does this mean? What does it mean to be healthy? And why does it matter?

Healthy can be defined as "having or indicating good health in body or mind; free from infirmity or disease." How do we achieve this? "Overall health is achieved through a combination of physical, mental, emotional, and social well-being, which, together is commonly referred to as the Health Triangle."

Basically, just eating vegetables and fruit and taking your vitamins alone does not make one healthy. That is why it is most commonly referred to as "maintaining a healthy lifestyle." This includes getting daily physical activity, all the nutrients your body needs and eating a balanced diet, a good nights' sleep, living in a (fairly) stress-free environment, having meaningful social relationships, and mental and emotional outlets to both challenge your mind and express yourself.

Here are some benefits of living a healthy lifestyle:
1. Being active and maintaining an exercise regimen keeps your body stronger which lowers your risk of injuries and chronic pain as you older. Strength training keeps our bones strong, which helps prevent osteoporosis and arthritis, while stretching keeps your body flexible and limber, preventing sprains and muscle damage.

2. Avoid disease and illness and in turn lower your medical bills- this gets extremely important as we get older. The better you take care of your body and yourself now, the less you'll have to do when you get older. Studies show that regular exercise and a healthy diet can help reduce free radicals as well as promote the release of toxins associated with disease and infections. It also helps prevent hypertension (high blood pressure), promote healthy cholesterol levels, reduce the risk of diabetes, and keep your heart in shape.

3. Live Longer- There is a huge body of evidence suggesting that healthy living, including staying on top of health screenings and physicians visits can keep you living healthy and living longer.

4. More energy- working out and eating a balanced diet will actually give you more energy to accomplish all the things you want to get done in a day, which in turn will keep you less stressed overall and give you time to take care of your own mental and emotional health too.

5. Better mental health- exercising and being stress-free while also maintaining good social relationships helps significantly reduce the occurrence of depression and other mental illnesses.

6. Prevent obesity- by keeping in good physical shape, you can pretty much eliminate your chance of becoming obese and everyone hopefully knows that being obese is by far the worst thing you can do to your body. It increases your chances of a heart attack, stroke, chronic illness and getting many other diseases.

7. You'll look better- your clothes will fit better, you'll be able to do more and hello, doesnt everyone like feeling attractive?

8. You'll feel great- the better you feel on a daily basis the more you'll continue to live a healthy lifestyle and the healthier you'll become, thus starting a wonderful cycle to live a long, happy, illness-free , healthy life!

These are just a few of the many many reasons to be healthy, but these should definitely be enough to convince you that being healthy, while it takes a lot of work, is by far the best thing you can do for yourself. Any you will be the person who reaps all the rewards!

Boot camp... Attention!

2009-10-11T21:54:00.000-07:00

First of all, sorry for the lack of blogging, this week in culinary school has been very hectic and since we're just learning the basics, they aren't exactly super exciting blog topics. (However, if anyone is interested in "knife cuts" and making stocks let me know.)

So, after a weekend of eating way too many yummy foods (hotdogs, chips, bagels and pad thai yum!) and workout days off, I decided I needed to get my butt kicked. Whenever I need a super workout, I will always turn to Boot Camp. Anyone who has ever attended a bootcamp or done a bootcamp video you know that while it is torture, it really does guarantee results.

Generally, "Boot camp exercise classes vary in style, depending on the teacher. But you can generally expect to meet outside, rain or shine. (Unless you're doing a video.) You'll probably spend an hour doing some form of cardiovascular exercise (running, hiking, interval training, or obstacle course challenges), along with strength elements (using dumbbells, exercise bands, or the resistance of your own body weight). You'll also work on flexibility in a stretch portion of the class, which may incorporate elements of yoga or Pilates."

Boot camp challenges your physical strength, endurance, and mental fitness. They are often based on the military style of training. Activities include jogging, sprinting, plyometrics, push-ups, pull-ups, squats, lunges, suspension training and a variety of other calisthenic exercises.
Most gyms, YMCA's, and personal trainers have their own boot camp regiments that generally start very early in the morning, but the benefit of these programs (besides the rigorous fitness regime) are the social benefits of camaraderie and team effort.

I, personally prefer working out at home and my favorite boot-camp regime comes from The FIRM bootcamp Maximum Calorie Burn. It is about an hour long and broken up into a warm-up, alternating 3 sets of plyometrics and weight training and 3 sets up high-intensity cardio, and ends with a cool down ab session. This is very intense but you feel great afterwards. Anyone who wants to kick up their work-out regimes a notch, I would suggest picking up boot-camp! Just prepare to work your butt off!

Top Foods to eat EVERYDAY

2009-10-06T22:53:00.000-07:00

Everyone knows that they should eat "healthy" foods to be healthy and that generally means fruits and vegetables. But what else makes a healthy diet? And how do you know you are eating the right foods? If you are trying to change diets, making such a drastic change can be very hard and can ultimately lead to binging. So, I did some research to find out what are the "best foods to eat everyday." I have taken these from different sites, some were more specific but I think having a general idea of what to incorporate in your diet was better, so i've grouped them. I would have to say I definitely incorporate many of these everyday, and i'm working on the others!

Green leafy vegetables/ Spinach: Spinach is a rich source of plant-based omega-3s and folate. It will help me reduce the risk of heart disease, stroke and osteoporosis. The goal is to eat one cup of fresh spinach or a half cup of cooked spinach a day. This isn’t as hard as it seems. You can throw a few fresh spinach leaves on top of a salad or pizza, or add it as an ingredient to your morning omelette.

I absolutely love spinach salads- goes perfectly with many of the other foods you should be eating for example: spinach with walnuts, blueberries, cherry tomatoes (a little blue cheese) and a balsamic viniagrette with garlic, olive oil, cayenne pepper and cinnamon (yes it tastes good in dressings!) Add this as a side salad or make it large for lunch.

Low fat dairy products- Yogurt and/ or cottage cheese: Yogurt boosts your immune system by providing tons of beneficial bacteria. Yogurt also helps to protect your system from cancer and cavities. Cottage cheese is one of the best protein sources you can have in your diet.
The protein in cottage cheese is casein. Casein has the advantage of being the slowest digested protein. Digesting slowly carries advantages for all fitness goals with the exception of getting extremely fat.

I eat both yogurt and cottage cheese basically everyday. As I've established previously I am a huge DAIRY fan and while many of the dairy products I love are super high in fat, that is why they are consumed in small amounts. Low fat dairy products, such as fat free yogurt, 2% cottage cheese and skim milk are a part of my daily routine and they are so good for you. I don't eat a lot of meat, so I get protein I need and lots of calcium, which is so important, especially for women! Yogurt parfaits with berries, and oat granola is a great way to combine your everyday ingredients. To make it a little bit sweet, add a dollop of fat free whip cream on top!

Red Tomatoes: These powerhouses are packed with lycopene which is a terrific antioxidant. The equivalent of 8 cherry red tomatoes or one glass of tomato juice a day can reduce the risk of several different cancers as well as coronary artery disease!

Who doesn't love tomatoes? if you dont, start now. They are so easy to incorporate in any kind of meal, whether in your omelette for breakfast; salad or sandwich for lunch, or in your whole-wheat pasta for dinner. No excuses on this one!

Oats: Oats, like you find in oatmeal, have soluble fiber which reduces the risk of heart disease. Soluble fiber also helps to lower cholesterol which is something I need to do. I will limit my intake to about a half a cup a day because oats are loaded with carbs which convert to sugar. Also, whole grains in generally. Something qualifies as whole grain if it says whole grain as the first ingredient- make sure to check for that!

Yes, I know this one is hard to get used to but white flour starches are just so bad for you that really changing is the only way. I'm still working on it too....

Apples: Apples provide a nutrient dense snack which is full of vitamins, minerals, fiber, antioxidants and water. There are many varieties, with different flavors and best of all you can get apples year round, world wide for very cheap. They are so important for your diet and can really help with losing weight. If you don't believe me, do some research, there are tons of studies on it!

Eggs make the list because they are nutritious, versatile, economical, and a great way to fill up on quality protein. "Studies show if you eat eggs at breakfast, you may eat fewer calories during the day and lose weight without significantly affecting cholesterol levels," says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. Eggs also contain 12 vitamins and minerals, including choline, which is good for brain development and memory. Enjoy them at any meal or hard-cooked as a portable snack.

I eat an egg everyday, I can't live without them.

Nuts esp walnuts and almonds: their protein, heart-healthy fats, high fiber, and antioxidant content earn them a place on the top 10 list. The key to enjoying nuts, experts say, is portion control.While they are so good for you, they are very high in fat (good fats) and high in calories. So use them sparingly. As I mentioned before, adding a handful to a large salad is a great way to incorporate them.

Beans esp. black beans: Beans are loaded with insoluble fiber, which helps lower cholesterol, as well as soluble fiber, which fills you up and helps rid your body of waste. They're also a good, low-fat source of protein, carbohydrates, magnesium, and potassium. Bauer favors edamame (whole soybeans) because they also contain heart-healthy omega-3 fatty acids. Beans can easily substitute for meat or poultry as the centerpiece of a meal, says Bauer, but they also work as a side dish, or tossed into soups, stews, or egg dishes. The U.S. Dietary Guidelines recommend 3 cups weekly.

Berries esp. blueberries: pack an incredible amount of nutritional goodness into a small package. They're loaded with antioxidants, phytonutrients, low in calories, and high in water and fiber to help control blood sugar and keep you full longer. And their flavors satisfy sweets cravings for a fraction of the calories in baked goods. Blueberries lead the pack because they are among the best source of antioxidants and are widely available. Cranberries are also widely available fresh, frozen, or dried. All can add flavor and nutrition to numerous dishes, from salads and cereals to baked goods and yogurt.

Oranges. Orange juice is good. It contains antioxidants such as beta-carotene and vitamin C and flavonoids and carotenoids, which are good in preventing cancer

Extra nods:
Cinnamon: May help control blood sugar and cholesterol.
How to eat it: Sprinkle on coffee or oatmeal.

Cayenne Pepper-Also known as Red Pepper, it decreases appetite and protein and fat intake in adults

Olive Oil- It is rich in mono unsaturated oils, which have a lot of health benefits. Virgin olive oil is good to burn fat. It keeps the cholesterol levels low

Garlic- It is a natural diuretic, which contains mustard oils, which cleanse the body system. They cause Peristalsis, muscular contraction, which helps in burning fat

I put garlic and cayenne in EVERYTHING i eat and I do mean that! Can't live without them and turns out that's a good thing.

Side note: I know I didn't mention meat, but that's because as Americans we tend to overeat on meat as it is. However, just a reminder, choose lean meats like chicken more often, eat red meat sparingly and try to eat fish at least 3 times a week. The omega-3s are essential and good for your brain too!

So, even if you can't get ALL of these in, do your best to start incorporating them into your diet. You'll feel better and be surprised at how good they really are!

Culinary Uniform

2009-10-06T13:06:00.000-07:00

As embarrassing as this picture is, I thought I'd share what will now be my daily attire. This uniform is very important in the culinary world and not only shows your place in the hierarchy but also is very useful.

Starting from the bottom up, we must wear black, non-slip soles, with polish-able leather uppers. The non-slip is obviously so you do not slip on wet or oily spills on the floor and the polish-able leather uppers are for easy cleaning and to protect your feet from falling knives or other equipment.

Next, the checkered (uni-sex) pants are one of three kinds you can wear. Checkered black and white, striped black and white or plain black. These colors and pattens are chosen because they are much better at hiding any spills or dirt that gets on them.

This 4-way apron is an essential item and as per its name can be worn four different ways, once again so that you can hide the spills or dirt and so that it stays clean for wiping hands etc.

The chefs jacket is the most easily identifiable symbol of a culinary professional and is double breasted, so once again if you spill you can just switch the sides (by changing buttons) and you will look clean and presentable once more.

The neckerchief (which I deem the worst part of this outfit, besides the hat) is for two purposes. 1. to catch any perspiration from the head and neck and 2. the color denotes your place in the hierarchy. Green is for us students, while white is for the Chef instructors.

Lastly, the hat. This is the culinary hat, the bakers use the floppy ones. Hats used to be used to denote hierarchy as well, the taller the hat, the higher up on the ranks. However, that practice is not used at my school and thus we all wear the tall hats. They are obviously to keep hair out of food.

Notes: if you have a beard you must wear a beard guard, there is no jewelry allowed on hands or wrists (except a plain wedding-band), and you cannot wear any nail-polish or fake nails.

Oh and yes, this is an XS!!

Raw Milk Converter

2009-10-05T19:04:00.000-07:00

My very first day of culinary school we listened to a guest speaker from Organic Pastures who produces Raw Milk and Raw milk products. It was fairly ironic because we had just learned about the dangers of purchasing unpasteurized milk or milk products in our sanitation and safety classes.
After listening to the guest speaker, I would have to say that I was not entirely convinced to switch but definitely enough to try it out for myself. The next day I went to Whole Foods Market and bought a half gallon of Raw Skim Milk from organic pastures and have been drinking a cup of it everyday. I would have to say that I am officially converting to raw milk. The taste is kind of hard to get used to, but I love it!

Here is some information about raw milk vs. pasteurized milk:

www.organicpastures.com
Raw Milk is alive with fully active enzymes, a broad spectrum of naturally occurring beneficial bacteria, all 22 essential amino acids, 18 good fatty acids, metabolically available vitamins, immunoglobulins, minerals, antioxidants, and CLA.

The milk is never damaged or changed by pasteurization, homogenization, or other processing. Our RawUSA-certified cows graze, on organic pasture land, and never fed GMO's of any kind. A disease free life: a life with optimal health starts with a strong immune system - and raw milk is the finest immune system support food available.

(Essentially, raw milk is just like breast milk.)

Compare Raw Milk vs. Pasteurized Milk

Here is a study about raw milk that has just been completed by Dr. Amanda Rose in California.

What really convinced me to try it was finding out about the history of milk and milk pasteurization. The reasons behind pasteurization had to do with the diseases that were being passed to cows, such as typhoid from contaminated water, which was in turn contaminating the cows and the milk. Pasteurization is just boiling the milk to temperatures that are so high that it kills off any pathogens as well as most of the nutrients and vitamins that are naturally good for you. As long as the milk is handled properly (ie. at the proper temperatures) there is a very small risk of getting ill from it.

I say give it a try! You'll love it.

A couple of side notes: Raw milk and raw milk products are about doubly as expensive than pasteurized milk and milk products, and raw milk can not be legally sold in many states. You can, however, purchase it online from Organic Pastures and they will ship it to you.

Cheeseaholics Anonymous

2009-09-30T17:05:00.000-07:00

Anyone who knows me definitely knows that I am the ultimate cheeseaholic. I have never met a cheese I didn't like or wouldn't eat again and there is no cheese that I won't try. I would name you my all-time favorites but they are constantly changing as I try more and more cheese. However, the cheeses that you will pretty much always find in my refrigerator are blue cheese (preferably gorgonzola), feta, mozzarella (preferably whole not shredded), goat cheese, and some kind of cheddar cheese. However, my other main favs would be brie, camenbert, gruyere, fontina, havarti, muenster, pepper jack and manchego- delicious!

These are just the ones that I have more often, there are many other cheeses that I enjoy and I try to sample new ones as often as possible. In my new city of Palo Alto, I found this wonderful little market called "The Milk Pail" and they have a ton of cheeses and "specials" each week that are just awesome prices. I visited yesterday and got 6 different cheeses (which I am currently sampling all of them as we speak!) I thought I would share my awesome finds:

Domestic Gorgonzola Blue Cheese: "A creamy, succulent, sharp, and biting blue cheese. Gorgonzola is undoubtedly one of the finest and most famous cheeses in the world." I generally prefer Danish gorgonzola or roquefort blue cheese but this domestic one is pretty good. I mostly used it in salads but eating it by itself or with crackers is also very good. I got .7lbs for $3.90.

Claudel Double Creme Brie: "This is a "double crème" soft cheese, rich in butter, whose rind is lightly covered with a white fuzz that hints of mushrooms." While the blue cheese was domestic, this is a french cheese. I am a sucker for soft, buttery cheeses and this one definitely lives up to that expectation. My favorite thing for brie is baked brie in a bread bowl! I got .525lbs for $2.62!! (This is a fantastic deal!)

Domestic Feta: "A domestic version of the Greek classic, made with a blend of sheep's milk and cow's milk. Used mainly in salads and recipes, this has to be one of the world's most versatile cheeses." Like blue cheese, I generally prefer the greek classic, but this domestic is very flavorful as well. As a side note, most feta cheese comes crumbled but buying it in block form is generally a lot cheaper and tastes just as good. I got .425lbs for $1.70- compare that to the crumbled in stores!

These were ones I had tried before, now here are the new ones I am sampling.
Prima Donna Gouda: "Prima Donna is a relatively mild style of a Dutch Gouda cow's milk cheese that is aged for one year. As compared to a four- or six-year Gouda, Prima Donna has a distinctly softer texture and a more subtle flavor. It has an ivory rind with a slight rose blush, a crystalline texture, and a sweet, nutty flavor with a caramel aftertaste. Prima Donna is a versatile cheese for pairing with wines yet it pairs especially well with bigger reds such as Cabernet Sauvignon or Zinfandel." It was tasty, but I think I prefer other goudas I've had.

Loleta Jack with Caraway: I couldn't find a description of this cheese, but basically it is a mild jack cheese with caraway seeds. I like the jack but I have discovered I'm not the biggest fan of caraway seeds. They have a ton of different varieties and I think I will try the jack with chiles next time.

Pacific Breeze Made from Goat & Cow Milk: "Flavor is complex with mellow and nutty taste." Of my three new samplings this was by far my favorite. I think it would be great in a cheese sauce, grated over salads or pasta, and it is delicious with just crackers or by itself. This one I will definitely be buying again!

My absolute favorite of these was the brie because I cannot resist brie. But other than that I think it was a tie for the gorgonzola and the goat/cow milk cheese. I always love suggestions of new cheeses to try so let me know if you have any favorites!

Prickly Pears

2009-09-29T22:17:00.000-07:00

The new house we moved into has a wonderful backyard with a large cactus tree that grows prickly pears. We randomly decided to try one out, and they turned out absolutely delicious.
A prickly pear is the red bulbous fruit that grows on a cactus and is most commonly found in Mexico or the Western US. It is extremely juicy and flavorful and reminded us of a less sour guava.
One must use caution in picking a prickly pear so as not to get "pricked" by their very sharp spines. The best way to pick prickly pear is with a strong pair of metal salad/barbecue tongs with the tips wrapped in duct tape. (Wrapping the tips prevents the tongs from piercing the skin).
Our first try we made a prickly pear cocktail with mint, honey, prickly pear juice and fresca. It was really refreshing and to jazz it up for a party, I would suggest adding a shot of tequila and maybe some orange juice. Our second go around, we decided to make a prickly pear vinaigrette with a prickly pear salad.

Here are the recipes:

Prickly Pear Vinaigrette
Combine all ingredients together:
Juice from the prickly pear
Lemon juice
Salt and Pepper
Honey
White wine vinegar
Olive oil

Prickly Pear Salad
Combine all ingredients together:
Cut Corn
Mixed greens
Red onions
Chunks of prickly pear
Cheese crumbles (whichever are your favorite)

Toss both together and enjoy!

Another suggestion for prickly pears is the famous Prickly Pear Margarita. Here is a good recipe for one from Emeril Lagasse on the Food Network.

Game Day Feasts

2009-09-27T13:54:00.000-07:00

My boyfriend and I are big Longhorns fans and this weekend their game against UTEP was not running on a channel we had at home so we went to a wonderful sports bar, the Old Pro. Watching everyone gobble down larger than life hamburgers, garlic fries, pizzas and tower nachos, it made me hungry for a game day feast of my own. Being on the more health conscious side, I wanted to create a feast that wouldn't ruin all of my hardwork. So for dinner we made grilled chicken sandwiches, garlic fries and a yummy salad. Here are the recipes:

(Served 2)
Grilled BBQ Chicken Sandwich with Caramelized onions and avocado
Marinate one chicken breast in your favorite BBQ sauce
While its marinating- prepare the onions and avocado
Put a little olive oil in a hot sauce pan with chopped onions, salt, pepper and a little sugar
The key to caramelizing onions is keeping it on a very low heat and let them simmer til they are perfectly done.
Slice the fresh avocadoes nice and thin and for some added heat we added thin slices of Serrano peppers.
Grill the chicken breast (about 5 minutes on each side, or until no longer pink in the middle but still juicy) and toast the sesame seed hamburger buns.
Cut the chicken breast in half and place half a slice of sharp cheddar cheese on each half.
Assemble burgers with caramelized onions and avocado slices.

Garlic Fries
(for simplicity I got a frozen bag of waffle fries and baked them in the oven for about 25 minutes on 450)
Add to a mixing bowl: 2 gloves of garlic- thinly chopped, 2 tbs of olive oil, fresh parsley, and for some heat a little cayenne pepper, salt + pepper.
When fries are nice and crispy, slowly add to the bowl and mix so that all fries are evenly coated with the garlic mix.

Special Salad
Combine all ingredients and top with your favorite dressing (I used a homemade balsamic vinaigrette.)
Apple slices, cherry tomatoes, blue cheese crumbles, sliced almonds, spinach and red lettuce leaves, and red onions.

We thoroughly enjoyed our feast and I hope you will too!

Farmer's Market

2009-09-25T12:33:00.000-07:00

Until I moved to California, for some reason I am unsure of, I had never been to a real farmer's market. This one in Redwood City is like walking straight into a culinary heaven! It's only on Saturdays from 8am-12pm, but it is all wonderfully fresh produce, locally grown and is all really really reasonably priced. My favorite ingredients that I get every week (or when I run out) are: (and these are all $1 per bundle/ pound!) jalepenos, garlic, fresh herbs- basil, mixed chili peppers, cilantro etc., cherry tomatoes, bell peppers, tomatoes, eggplant, green beans, etc. Other great items are the citrus fruits- lemons, limes, that are like 20c a piece! I also get exotic vegetables like various mushrooms- shiitake is exceptionally good! The fruit is unbelievably fresh - especially the peaches and nectarines are unlike any i've ever had before. The prices of the fruit are closer to grocery store prices but they are very much worth getting here as well!

You can also find homemade honeys, specialty pastries, homemade dips, and beautiful flowers- like these sunflowers we got for $5 a bundle! I look forward to the farmer's market every saturday now and I suggest to anyone who has never been, they are everywhere so find one close to you and check it out!

GRILLING MACHINE

2009-09-24T16:14:00.000-07:00

I have learned from all different types of cooking methods, that grilling is by far my favorite. I use the grill for literally anything and everything. It is also one of the most healthy ways to cook, easy to do, and the flavors from the open fire make all foods taste so good. I have a grill pan that I cook vegetables in so they don't drop into the grill and it works fantastically.

Since I just moved into a house without a built in grill, my brother got me an outdoor gas grill that works so well and is very very affordable. I currently use it every night and I would be lost with out it! I am including this as one of my Essential pieces of equipment and this one was only $99!! (You do have to buy the gas separately, and filled its another $40).

Napa Valley- Elizabeth Spencer and Mustards Grill

2009-09-24T15:36:00.000-07:00

For anyone who loves wine, they know that Napa Valley is the place to go! With over a hundred different wineries and tasting rooms, one can spend forever visiting and tasting wines. Now thanks to my wonderful father, I have been able to visit three times. One of the times we went we did a full blown "first trip to napa" visiting about 13 wineries a day. These included Cakebread, Robert Mondavi, Beringer, Peju, Opus One, V. Sattui, Silver Oak, Duckhorn, Elizabeth Spencer, Grgich Hills, Turnbull, Del Dotto (barrel tasting) etc. the list goes on an on. Of this trip, the most notable wine for its price and quality was at Elizabeth Spencer.
We tried a 2006 Cabernet Sauvignon Special Cuvee, which was absolutely delicious and very reasonably priced at $40 (you can find it cheaper at wholesale retailers.) It is described as having "excellent fruit extraction with delicious, ripe cherry flavors predominant on the finish of this classically structured wine." My dad and my brother bought a couple of bottles and are currently aging them. We recently went back there this past month for another trip and I now have a bottle of this wonderful wine that I will be storing in the wine cooler refrigerator that my mom got me!

This last trip to Napa we also visited one of what is now my top 10 favorite restaurants, the famous Mustard's Grill. The wait was absolutely ridiculous (for when we tried to make reservations they were already fully booked) but it was one of those places that you didn't mind waiting an hour and a half for. We started off with their famous Onion Rings with house-made tomato-apple ketchup, which were very surprising for onion rings- light and crispy not heavy or greasy at all. Then my dad ordered the Half-Slab Barbecued Baby Back Ribs, pinot noir baked beans, cheddar-jalapeno corn stix (which is another famous dish). I tried his ribs and they were to die for- falling right off the bone.
I ordered the Tea-smoked Peking Duck with 100-almond onion sauce, which was literally half a duck (anyone who ever orders duck knows they barely give you any meat at all) and this was the softest, most tender and flavorful duck I've ever had. It came with this delicious almond rice and curry sauce with fresh mango slices on top and it was just plain scrumptious. My boyfriend ordered the Grilled Balsamic Quail, goat cheese-fig toasts, arugula salad, which again was absolutely fantastic (of course I tried his too!) The quail was perfectly cooked and the combination of the arugula salad (which came fresh from their on-site organic garden) with the goat cheese and roasted fig toasts was so amazing that I have been eating goat cheese toasts pretty much every day since.
We ended with their other famous dish (yes we tried all of the favorites, who wouldn't?) the Lemon-Lime tart with a mountain of meringue. I am usually not a fan of lemon meringue, but this was so good that we polished it off even though we were already stuffed. While we did not try any of the wines, because we had been drinking since 10am and still had to drive back to Palo Alto, the overall meal was positively splendid and I cannot wait to take my mom back there when she comes to visit in October (this time I will make a reservation first!)

Ultimate Salad: Caprese

2009-09-23T17:27:00.000-07:00

My absolute all time favorite salad without any doubt is a traditional caprese salad. It is by far the easiest salad to prepare, impossible to mess up and is good in any season (even though it is suggested to be only a summer salad).
It requires 5 ingredients (plus salt and pepper) and takes approximately 5 minutes to prepare. However, it is very important that you have a good quality mozzarella (buffalo mozzarella is the ultimate but very hard to find) and a good quality olive oil. You want the tomatoes to be as fresh as possible and the basil leaves must also be fresh or it won't have the same zip. Thinly slice the tomatoes and the mozzarella, drizzle with olive oil and balsamic vinegar and top with basil leaves, salt and pepper. If you want to be fancy you can stack it and it you want to be super fancy add thin slices of prosciutto in between each layer.

And if you want to make it into little appetizer bites for a party, you can use cherry tomatoes, little mozzarella balls and basil leaves and put them on a toothpick. In this case, pre-marinate the tomatoes and mozzarella balls in the olive oil and balsamic so when you skewer them they won't be dripping and will be easy to eat!

My Malbec

2009-09-23T13:44:00.000-07:00

As I previously mentioned, I am not only an aspiring chef, but an aspiring sommelier as well. Just to note: A sommelier is "someone who orders and maintains the wines sold at a restaurant and usually has extensive knowledge about wine and food pairings." I absolutely love ALL wine and drink it as often as possible (without being an alcoholic of course!) I have had the pleasure of having really nice wines, such as a Cakebread Cabernet Sauvignon Napa Valley 1990 (approx $160), as well as finding everyday gems like the Gascon Malbec 2006 from Argentina (approx $12). My palate is still forming, and since my wallet adheres more to the "everyday gems" I have discovered that when trying to find wines to fit a smaller budget, looking outside of the Cabs, Merlots and Chardonnays one can find exceptional other varieties. My favorite being the Malbecs.

I can credit this to one of my very first tries at a malbec, the Ottone I Barbera Piemonte DOC 2006. It is described as "A ruby red colored wine with an intense, yet delicate nose of red fruits, flowers, and wood. On the palate, it has plenty of fleshy red cherry flavors and a pleasing, crisp finish. A great food wine, it will highlight your favorite pasta, pork, braised beef, and strong cheese dishes." In fact, we tried it with a delicious pepper jack cheese which really brought out the spicy flavors of the wine. It was absolutely scrumptious and I have been hooked on Malbecs ever since. I have gotten my mom into this trend as well and her current favorite is the Gascon Malbec 2006 previously mentioned above. (She actually ordered a case of it! Which is a great budget trick if you know you really like a wine.) It is a very drinkable wine and surprisingly goes well with meals you wouldn't traditionally serve wine with. For example, we have had it with both fajitas and enchiladas. If you would like to read more about Malbecs in general, here is a good article.

Bok Choy

2009-09-23T13:26:00.000-07:00

I was never very familiar with bok choy until I found it on sale one day at the grocery store and thought I'd give it a try. It is generally used with asian cuisines, which I love to eat and cook, so I put it in a beef stir- fry. I absolutely fell in love with it and now I buy it as often as possible! I'm going to make it again tonight and thought i'd share the recipe. Another favorite from the food Network:

Beef with Soy Sauce, Ginger and Bok Choy

Ingredients

2 (8 ounce/ 225 gram) sirloin steaks
Sea salt and freshly ground black pepper
2 pak choy or bok choy
8 tablespoons soy sauce
1 thumb-sized piece of ginger, peeled
1 chilli, deseeded and finely chopped
1/2 a garlic clove, finely grated
1 lime, juiced
Olive oil

Directions

On a very hot griddle pan, cook your seasoned piece of sirloin steak until medium or to your liking. Place in a plate and allow to rest for 2 minutes.
Now cook your greens in salted boiling water until tender.
While hot, douse with a good couple of tablespoons of soy sauce, and sprinkle with the garlic, ginger, chilli, lime juice and olive oil.
When the greens are cooked, simply divide onto two plates, thinly slice up the sirloin steaks, place on top of the greens and drizzle with any of the infused sauce left on the resting plate.

I will be adding mushrooms, spring onions, and thai chilies to the mix and serving with a side of white rice. Yum yum!

Essential Equipment for the Kitchen

2009-09-23T13:16:00.000-07:00

GLOBAL knives are absolutely positively essential and wonderful! My brother and his fiance are fantastic gift givers and they have given me two chefs knives, a pairing knife, and a bread knife from this GLOBAL series. They also got me this awesome stainless steel knife block to keep them safe in and this super sleek cutting board to go with it. While all of these items are a little on the pricey side, for anyone with even a little bit of seriousness when it comes to cooking, good knives and a good cutting board are absolutely essential!

While we are on essentials, there is one piece of equipment that I do not believe I could live without. My wonderful boyfriend gave me this and I am still inclined to believe it is one of the best presents I've ever gotten! They come in all different sizes and I currently have the mini (3-cup) and the 7-cup Cusinart food processors. They do absolutely everything you could imagine you would need them for and they are super easy to clean (the parts can go in the dish-washer). And these items are very affordable $39.99 and $99.99 respectively. This is an absolutely MUST HAVE!

The knife block, cutting board and food processor can all be found at Bed, Bath and Beyond. If you are on their mailing list they will send you frequent 20% off of one item coupons that are absolutely wonderful when you want to splurge a bit!

Rodney Yee Yoga for Beginners

2009-09-21T18:08:00.000-07:00

I have practiced yoga on and (very) off for the past few years, but I would still consider myself a beginner. I have tried both yoga classes and yoga DVDs and have always enjoyed them but found it difficult to keep a routine going. I have found that the yoga DVDs tend to fit in with my schedule better, as well as I generally feel more comfortable trying new or harder positions in the comfort of my own home! I have purchased four of Rodney Yee's yoga videos and I absolutely love them! They are all beginner/ intermediate poses and routines but each one completely different from the next and of varying lengths of time. I got all 4 DVDs and my yoga mat from my very favorite place, TARGET! They are very affordable, (3 DVDS came together in the POWER UP series for $29.99) and I definitely recommend them for anyone taking up yoga or getting back into it.

My Food Network Hero: Bobby Flay

2009-09-21T09:47:00.000-07:00

While I love creating my own recipes, whenever I need inspiration or don't know how to make something in particular, I will in no doubt look to the Food Network. In fact, I can credit the inception of my love for cooking to the Food Network shows, especially to my hero Bobby Flay. You can watch him on any of these Food Network shows: "Boy Meets Grill," "BBQ with Bobby Flay," "Grill it! with Bobby Flay," "Throwdown with Bobby Flay," or "Iron Chef America." I was watching Boy Meets Grill today and he was grilling "flatbreads" (also known as pizza) and I was inspired to attempt my own pizza making night.
Here is one of Bobby Flay's recipes that is simple and easy to make. I think I will try a variation of this!

Grilled Flatbread with Ricotta cheese and roasted garlic oil

Roasted Garlic Oil:
1/2 cup olive oil
6 cloves roasted garlic

1 recipe Flatbread, recipe follows
1 (8-ounce) container ricotta cheese, drained
Salt and freshly ground pepper
3 plum tomatoes, very thinly sliced
2 tablespoons chiffonade fresh basil
Place oil and garlic in a blender and blend until smooth. Strain.
Flatbread:
1 1/2 cups warm water (105 to 110 degrees F)
1/2 teaspoon active dry yeast
4 cups all-purpose flour
1 teaspoon salt
2 tablespoons olive or canola oil, plus more for bowl
Mix water and yeast in a large bowl and let stand 5 minutes to proof. Gradually pour in 2 cups of the flour and stir to incorporate. Mix for about 1 minute to form a sponge. Let stand, covered, for at least an hour.
Put sponge in the bowl of a stand mixer. Using the dough hook, add the salt and oil, then add the flour, 1/2 cup at a time, to form a dough. Remove from bowl and knead. Place in a clean oiled bowl and let rise, slowly, about 2 1/2 hours. Divide dough into 4 balls, if desired, let rise again for 1/2 hour, and then roll out as desired.
Flatten flatbread dough, gently press into a large rectangle, brush liberally with olive oil, and throw on grill. Grill on both sides until golden brown. Spread 1 side with ricotta, sprinkle with salt and pepper, scatter tomatoes over, drizzle with Roasted Garlic Oil, and garnish with basil and more freshly ground black pepper. Serve immediately.
Yield: 4 individual flatbreads or 1 large flatbread

Fresh Healthy Tip:

You can use FAT-FREE or LOW-FAT ricotta to reduce both calories and fat content. Also, use the garlic oil sparingly! A little will go a long way.

25-Minute Miracle Workout

2009-09-21T09:45:00.000-07:00

I am not a personal trainer, body builder or gym rat but I have tried almost every kind of cardio activity, weightlifting and sculpting exercises and exercise videos there are and I have created this workout for myself from a mix of everything I have tried. I have found that this quick but rigorous 25 minute work-out has really worked for me!

Here are the exercises. Do any order you want (besides the warm-up and cool-down) and feel free to mix up the variations to keep it fun!

For the weights, start light and build up as you go. Anywhere from 3-12 lbs will work well.

Warm-up

2 minutes Jog in place

(This is important to get your heart-rate up to start the workout.)

Exercises

1 minute of Alternating lunges and bicep curls simultaneously

Start with a weight in each hand, keeping your elbows pinned to your sides. While stepping into a lunge with your right foot (lower until your thigh is parallel to the floor), lift the weights up in front of your body. Lower the weights as you press through your legs back to the start. Alternate legs.

( A lesson learned from Jilian Michaels, it is important to work both big muscles and small muscles at once- burns more calories and works muscles more thoroughly).

1 minute of Jumping Jacks

( To really get your heart-rate up, cross legs back and forth while jumping)

1 minute of Basic Squat with Shoulder Press

1 minute Jump Rope with Alternating Punches

While "jumping rope" instead of keeping your arms by your side, alternate forward punches while feet jump up and down.

1 minute Alternating Side Lunges with Tricep Kickbacks

I couldn't find a picture that demonstrates these two together so here are the separate exercises and combine!

1 minute Circular Sit-ups

Start lying on your back with arms behind your head. Begin like you are doing an oblique crunch to one side, but then continue to circle around your abs slowly, first to the front, then to the other side then back to the oblique crunch. Alternate directions.

1 minute Bunny Hop

With both feet together and arms at a 90 degree angle by your side, jump forward, using your arms to propel you forward. Jump forward 5 times, then jump backwards five times. Continue until the minute is over.

1 minute Diagonal squats with lateral raise

On the down, lift arms straight up by your sides and return when back up.

1 minute BREAK/ get water

1 minute Dead lifts

(Use a heavier weight for this one if you can.)

1 minute Bicycle sit-up

1. Lie on your back with your knees at chest level and your arms flat on the floor.
2. Alternate extending your legs by extending one leg out straight and as you bring it in extend the other leg out.
3. Continue to repeat this process like you are riding a bicycle until the required repetitions are completed.
4. Make sure you keep your back flat during the movement. If you are unable to keep your back flat then reduce the extension of your legs.

(The importance of these are the technique, not how fast you go!)

1 minute Squat Thrusts

Perform the squat thrust by standing with your feet together and squat down with your arms outside your legs and your hands on the floor. Kick your feet backwards until you are in the push up position maintaining a straight back. Without pausing, jump your feet back forward between your hands and jump up lifting your hands straight up to the air.

1 minute Push-ups

(Do whatever level you can)

1 minute Ski-jumps

Stand with feet together. Bend the knees and jump to the right as far as you can--think of jumping laterally rather than vertically. Land with soft knees and immediately jump laterally to the left.

1 minute Hip-Thrusts

1. Lie on your back with your legs bent 90 degrees at the hip.
2. Slowly lift your hips off the floor and towards the ceiling.
3. Lower your hips to the floor and repeat for the prescribed number of repetitions.

1 minute Double Crunch

1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Start position: Hands behind head and knees bent at 90 degrees.
3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.
4. Return to the start position.

1 minute high-knees

1 minute BREAK/ get water

1 minute Pilates Swim

Lie on your stomach with the legs straight and together.
Keeping your shoulder blades settled in your back and your shoulders away from your ears, stretch your arms straight overhead.
Pull your abs in so that you lift your bellybutton up away from the floor.
Reaching out from center, extend your arms and legs so far in opposite directions that they naturally come up off the floor. At the same time, get so much length in your spine that your head moves up off the mat as an extension of the reach of your spine. Keep your face down toward the mat; don't crease your neck.
Continue to reach your arms and legs out very long from your center as you alternate right arm/left leg, then left arm/right leg, pumping them up and down in small pulses.
Coordinate your breath with the movement so that you are breathing in for a count of 5 kicks and reaches, and out for a count of 5.

1 minute calf-raises with chest pull

1 minute Plank

(Advanced option: Alternate pulling knee into chest while maintaining plank position).

Cool-Down

2 minutes Sun Salutation