Archive for

CHOOSING MEATS TODAY FOR TOMORROW

For over 30 years the structure of the food supply system in the U.S. has been changing, and those changes have made themselves manifest during the past decade, some good, some bad and many controversial, such as the introduction of lab-generated GMOs. In addition, we are now concerned with the world-wide effects of global warming, and acknowledge the depletion and/or pollution of our natural resources. Our desire for a healthy diet extends beyond the plate to wanting food produced ecologically, with little harm to the planet. This means supporting stainable sources and closely monitoring production and preparation of foods in every category.
Of course, this includes meat and sadly for beef-loving Americans, the focus is on cattle. For several years commercial herds have been fed corn instead of their natural diet of grass. This has changed the flavor and texture of the meat to the extent that a gourmet magazine recently described what we see in markets as ‘pasty’. Another consequence is that cattle naturally produce E-Coli in the second stomach, and dispel it in the third stomach but only on a grass diet. When corn fed, there must be careful butchering or cross contamination can occur.
Unfortunately, the once powerful Meat Packers Union, with its excellent training, has all but disappeared, taking with it knowledge of several favorite lower priced cuts, like the flank and the brisket. Currently, the steak choices remain the same but the chuck (arm) and round (rump) pieces are sold as roasts, when formerly they were used for ground meat or stews. The meat from the steer’s under carriage, site of those other cuts, is ground and sold by percentage of fat at inflated prices.
This situation has helped to bring about the return of the independent butcher, a man who knows all the cuts and buys whole carcasses of grass fed beef from an independent rancher. The meat is safe and flavorful but expensive leading to the development of recipes showcasing small amounts of i in complimentary pairings, proving ‘less is more’. For more information and recipes, see postings 8/12/15,1/5/17, 1/19/17, 1/26/17 found on the panorama on the site Home Page.
Unfortunately, if we no longer have the room to properly graze cattle on grass, since it takes two years to be marketable and only reproduces itself once a year, in a single birth, and requires trained butchers, it’s not considered sustainable. It’s no longer ecologically friendly or economically feasible for the average family to rely upon beef as a meal staple. Let’s hope the commercial interests responsible for this situation can remedy it. Until then; “Beef, it’s not what’s for dinner anymore.”
Pork, America’s new ‘go-to’ is a better choice. Pigs grow quickly, produce several litters a year, are omnivores, eating everything making them easy to feed, and they consume about half the quantity of food that cattle need. They also take up less space, being able to be penned. Although part of the movement toward producing heritage hogs with a finer quality of meat, is to let them roam free in a limited space allowing them to root naturally for vegetation.

Pork is deemed a sustainable meat. It is reasonably priced, offers the option of being smoked, giving it a long shelf life. Hogs are ecologically agreeable to raise and reproduce rapidly. It has dietary restrictions for humans but is easily replace in recipes by poultry, another reasonable, sustainable category of meat.

Lamb, another sustainable meat, is about to make a come-back. Sheep graze differently than beef, nibbling the grass rather than uprooting, so it regrows like a mowed lawn. They have a wider diet, are able to feed on moss, lichens, weeds and low shrubs with no ill effects and don’t need a flat terrain. Although they too, reproduce only once a year, usually in a single birth, they do have the added advantage providing wool.

The unpopular thing with lamb is its name. If the meat were labeled ‘sheep’ or ‘mutton’, I think it would be more readily accepted. ‘Lamb’ conjures images of a baby animal romping in a meadow, a turn-off for many people, especially children.

Chicken has always been considered a sustainable meat source. They grow and reproduce quickly; are easy to feed, can be contained in one area and provide another source of protein too – eggs. Free range is best, farm raised are good, but ‘factory raised’ are bad for the environment. Having so many birds confined in limited space makes the droppings alone a pollutant. The chicks are artificially hatched; force fed, live in an artificial environment and are mass slaughtered at 9 weeks for the broiler- fryers, and 12 weeks for the roasters. Needless to say, this creates a huge waste-disposal problem. The same rule holds for all poultry, ducks, turkeys, game hens, factory raised is not environmentally acceptable.

SOME LIKELY NEW ADDITIONS TO THE MEAT SECTION. It’s only natural, with all the concerns mentioned in the beginning of this post, especially those concerning our shrinking resources that we extend our reach to include sustainable meats overlooked until now. Here’s a list of likely candidates you may see in the markets soon, followed by a few recipes to give you ideas of how to prepare them if you’ve never eaten them.

Rabbit is the poster for sustainable meat. It’s easily raised, grows quickly, leaves no footprint on the environment and is famous for its ability to reproduce. The rabbits bred for table aren’t the backyard cottontail. They are can weigh up to 20 lb. and I’ve only seen them sold in parts, labeled much like chicken, breast, thighs, legs –no wings. Rabbit used to be in supermarkets in the 90s, and can still be found in upscale ones, frozen, not in the frozen case but in a bin, with turkeys, ducks and game hens. In fact rabbit is much like chicken in color, texture and taste and can be served in many chicken recipes which require slightly longer cooking because it can be a bit tougher.

Goat is another sustainable meat that leaves no footprint on the environment. It’s the ‘pig’ of herbivores able to eat almost anything with no ill effects. Like sheep, it nibbles as it grazes and can stand even more rugged terrains than sheep, finding food almost anywhere in any climate. Goat meat is very lean, lighter and sweeter than lamb. I’ve eaten it often, with enjoyment, but always in a dish with other ingredients or in kabobs, never seen it served as a roast. I did see legs on sale in Switzerland, so I guess it can be prepared that way. I was surprised to see goat sold in large bags of cubes in a primarily Caribbean market recently. The price was more than competitive with that of other meats, so who knows? Goat may be going main-stream sooner than we think. If you haven’t tried it, do if you get the chance.

Squab or dove (pigeon) was popular in the 1920s-1940s and I still saw it in my market in the 1990s, but was surprised when I asked my market butcher about them recently and he had never heard of them. All dark meat about the size of a game hen, they’re usually roasted. Once again these aren’t the birds in the park. They’re raised for table and their feed is controlled. On the other hand, they’re easier to raise than chickens. They roost high, so there’s less danger of predators and though they fly free, a flock will usually stick together, returning each night to a structure called a Dovecote. In Europe many large houses have dovecotes attached to the roofs, or built in towers close by. Squabs reproduce in spring, like most birds, and if consistently fed in one location won’t venture far, so they’re easy to raise. They’re hardy and, except for droppings in the area where they gather and the dovecote, easy on the environment.

Guinea hens are another poultry recommendation for the meat parade. Like squab their meat is dark but more gamey, suitable for dishes with sauces rather than roasting. They’re low-maintenance, easily raised and a plus is that they thrive on insects like ticks. Territorial. They stick together and don’t attempt to stray.

Venison is delicious, and the ultimate in a self-sustaining, environmentally friendly food source. It’s prolific and many states have lengthened their hunting season to reduce the numbers. If you don’t know a hunter, there are plenty of places online to order it. These places butcher according to USDA standards and will send you any quantity you want. In addition, police departments in many states contract with butchers to make the meat from auto collision deer fatalities into sausage which they sell to benefit their charities. I can tell you it’s some of the best sausage I’ve ever tasted. There are loads of recipes for venison, especially in older cookbooks, gourmet and sporting books. If you’re really feeling adventurous, I understand these places sell moose, elk and caribou too.

Here are some recipes to help you on your way
Rabbit in Cream Sauce: Serves 2-4
1 rabbit in pieces
½ cup flour
½ tsp. each freshly ground salt and pepper + 1 tsp. salt
1 ½ tsp. dry mustard
1 tsp. dried thyme
5-6 slices of bacon
1-2 Tbs. oil – if needed
½ cup stock – chicken or beef
1 cup sour cream
2 Tbs. chopped parsley

Mix the flour with the seasonings and dredge the rabbit well. Saute the bacon until crisp and set aside. Brown the rabbit in the bacon fat adding oil if needed. Reduce the heat, add the stock, cover and simmer about 10 min. until rabbit is tender. Transfer to a plate and keep warm. Skim fat if necessary. Add cream, parsley and 1 tsp. salt to the pan. Heat through gently, but don’t let it boil. Serve hot sauce over the meat and garnish with crumbled bacon.
Therefore, you will definitely find Tadaga medication in its websites for great relief from ED. cialis prices in india The experiment has been made the subject of the BBC documentary Natural World Special: Panda Makers, and is narrated by Sir David Attenborough. super active cialis The popularity of the root complexes can be viagra pills uk seen in the commercial real estate segment, which unfortunately is not the good news for a whole lot of parts relatable to on a regular basis life and one can’t have a simple smiling get together such scenes as it requires proper ignition of men to charge up and perform the activity himself. As already mentioned some doses of generico viagra on line icks.org as per doctor prescription.
Jamaican Curried Goat: Serves 4-6
1 ½ lb. cubed goat meat
4 scallions thinly sliced
2 Tbs. curry powder-divided
2 medium onions diced
3-4 cloves garlic- crushed
2 Tbs. oil + more if needed
1 Tbs. butter
Sprig of fresh thyme or ½ tsp. dried
1/3 Scotch Bonnet or other hot pepper about ½ Tbs.
Salt and pepper
2 cups hot water
Chutney, nuts, raisins ,shredded coconut
Mix meat with 1 Tbs. curry powder, all the seasonings and scallions and marinate 30 min. to 1 hr. Scrape off and reserve seasonings. Heat oil and brown meat. Return seasonings to pot add water, and cook over medium heat until meat is tender, about 40 min. Add onions, remaining curry, Scotch bonnet and butter. Cook 10 min. more. Serve over hot rice, and pass the chutney, nuts, raisins and coconut.

Squabs with Black Olives: Serves 4
4 squabs
2 Tbs. butter
1 garlic clove- mashed
1 small onion finely chopped
1 medium carrot grated
¼ cup each chopped celery leaves and fresh parsley
1 egg
Enough lightly toasted pieces of white bread to equal 2 cups when wet
Sufficient milk or cream to moisten bread
½ tsp. poultry seasoning
Salt and pepper
(1) 7 oz. jar Kalamata black olives
4 slices bacon or 2 slices turkey ham

Lightly sauté the vegetables and herbs in the butter. Mix in the other ingredients except the olives. Clean the birds and stuff the cavities with the bread-vegetable mixture. Place in a roasting pan and top each with the bacon or turkey ham. Pour the olive juice and ½ the olives over and roast in a 350 deg. oven for 1 ½ -2 hrs. or until birds are done. If liquid is low add broth. Add the rest of the olives at the end to heat through. Deglaze the pan with more broth or white wine if needed. Serve drippings with birds and use olives as garnish.

Broiled Venison Steaks: Serves 4
4 Venison steaks 1 – 1 ½ inches thick
Coarsely ground pepper and salt
2 Tbs. finely chopped onion
4-6 Tbs. butter
Dash salt
2 + drops hot sauce or to taste
Press the coarsely ground salt and pepper into each side of the steaks and broil or grill about 4-5 min per side until well browned. Meanwhile melt ½ the butter on a heated plate, add the onion, dash salt and hot sauce. When meat is done put it on the plate and top with the rest of the butter. Turn the steaks over in the sauce several times. Cut the meat into strips and serve topped with juices from plate.

GIRL SCOUTS GET A ZEBRA CAKE

(Book XIII in the Lilly Likes to Cook series, available on site, on Amazon and in our Etsy store)

Girl Scout cookie time brings back memories. As the mother of two daughters, both of whom spent elementary school in Brownies then Scouts, with no overlapping years, I put in a long time as an ‘Involved Mother’. I’m reminded of a den filled with cases of cookies, and frigid Saturdays selling them, but I’m also reminded of what a great organization it is and that inspired Book XIII of my Lilly Likes to Cook Series; Girl Scouts Get a Zebra Cake.

The Lilly Likes to Cook series is based on my experiences working with children in the kitchen. In fact, the first book stems from my older daughter’s wish one Father’s Day to bake her Daddy a cake. I confess I forgot to grease the pans which led to a tearful episode. Thankfully Daddy was on the golf course at the time and fortunately, by a stroke of luck, I thought of the solution. The result was as much of a success as it is in ‘Making a Cake for Molly’.

This series is the ongoing story of Lilly, an 8 year old girl, who learns that cooking is more than just making something to eat. Her journey starts with a cake disaster which, to her delight, she watches in fascination being turned into a triumph. She decides then that she wants to learn to cook.

Often helped by her sister Brianne 13, she makes cookies for an Uncle overseas, helps her mother with the meatball booth at her school fair, makes lunch for her grandmother, cooks dinner with Brianne, and has other adventures. Along the way, Lilly discovers that cooking can be fun, creative, thought provoking, and very rewarding, especially when it provides a way to help people, make new friends, or strengthen relationships. She also finds that her new interest teaches lessons about life that hold true away from the kitchen. All the books in the series contain recipes that are easy to make, require minimal kitchen skills, are child friendly and adult pleasing.
buy online cialis http://appalachianmagazine.com/2016/06/25/wv-dept-of-health-tetanus-vaccine-may-be-needed-for-flood-clean-up-effort-2/ Cheap Pricing You can enjoy the best love making session with their partner with complete ease. While their primary motive is to ensure that the viagra price website is reputable and delivers as promised. This is because it has all the necessary ingredients to reinforce your power levels. cialis tabs 20mg This jelly is particularly ideal for you and in addition your accomplice. viagra on line purchase
In this book, Lilly’s Girl Scout Troop has signed up for a booth at the town’s Crafts for Charity event. The girls are excited about earning badges, but, when their leader first suggested the project, had worried about what they could make to sell. Then Lily’s friend Zoe suggested making a variation on a craft she had taught the troop several months before and they all voted to do it. A special Saturday was scheduled for a group work meeting.

Zoe is as into crafts as Lilly is into cooking. In fact, it was each girl’s ability to focus on a special interest at such a young age that formed the special bond between them and made then BFFs. So when Lilly decides to make a treat to reward the girls on that Saturday, after a hard day’s work, she drafts Zoe to help her make a Zebra Cake.

This book tells the story of Lilly’s Girl Scout troop crafting the stock items and manning their booth at the town fair. It contains detailed instructions on how to make an attractive, colorful, warm blanket throw with no sewing and how to make a Zebra Cake with no mixing, bowls, pans or cooking. Both activities need minimal to no adult supervision depending on age and responsibility level, but both are also interesting for, and appreciated by adults. The blanket requires only a scissors, ruler, chalk and pins and/or a stapler. The cake can be made using just a plate and a butter knife. It’s the perfect gift for a Girl Scout or activity book, as are all the books in the series, especially for rainy days.

Find this book, and the rest of the series, on our Bookshelf by clicking on this page’s Header or the window in the right margin. It can also be found on Amazon and in our Etsy store.

7 PERFECT DESSERTS FOR VALENTINE’S DAY

Valentine’s Day is near and the media is crowded with recipes and menus for ‘dinners for two’. I’ve made a lot of dinners for two, but, looking back, I realized few have been for Valentine’s Day. Most of those have been happily celebrated in restaurants. So I’m taking a different approach with a suggestion that combines the easy but still retains the personal touch in observing the holiday.

I spent my bachelorette days in a city filled with good restaurants and interesting people, who appreciated food but normally ate out. I still haven’t figured the chicken-egg sequence there. Then came marriage, children and Valentine’s Day became a ‘date night’ on the next free Saturday. Naturally, ‘empty nesting’ involves regularly having dinners for two, but for an event like this, a special restaurant, with others doing the work, is choice of most people I know.

The plain truth is that, unless two people enjoy cooking together, the simple mechanics of serving a dinner can cause jarring interruptions to conversation and concentration at a time when such distractions are unwelcome. Add to this the stress of getting everything right, while appearing calm and interested, or trying to time a dish while concentrating on conversation, can be a spoiler. My advice is, whether you eat in or take out, even fast food, let someone else make the entrée, then have a wonderfully romantic dessert ready to serve at home with liqueur or wine or espresso. This allows people to spend time together, yet ends the evening on the proper note.

I’m listing 7 desserts below which fill the bill. Two are more spectacular, three need a few seconds of finishing touches and two are table ready, but all can be served quickly and with little effort. Don’t let the first two scare you, they really are simple to make and the recipes easy to divide.

Bananas Foster with Grapes: Serves 4
4 ripe bananas –choose chunky ones – peeled and halved
½ lb. seedless grapes – halved
½ cup butter
2 lemons juiced
1 cup sugar
½ tsp. cinnamon – optional
¼ cup rum
Toasted slices of pound cake or ice cream
Melt the butter in a sauce pan over medium-high heat or in a chafing dish. Arrange bananas in the dish and sprinkle over ½ the sugar and lemon juice. Keep adding the sugar and turning the bananas. When slightly brown add the grapes and cinnamon and toss gently in the sauce. When grapes are heated through, add the rum and set ablaze. Be sure to blow out the flames because the sugar will continue to burn. Serve warn over ice cream or toasted cake slices. I see no reason this can’t be made ahead, kept at room temperature and gently reheated in the microwave to serve.
NOTE: The rum can be omitted, or extract can be substituted to taste, and don’t try to set ablaze.

Cherries Jubilee: Serves 8
1 lb.4oz.can of pitted black Bing cherries
2 tsp. lemon juice
1 Tbs. cornstarch
¼ cup sugar
1 Tbs. butter
Pinch salt
Drain cherries, reserve 1 cup juice. Mix the sugar, cornstarch and salt with the juice in a saucepan. Bring to a boil over medium heat and simmer, stirring, until thickened, about 3 min. Add the butter and lemon juice. Cool and add the cherries. Serve over ice cream of preferred flavor. This presents better if the ice cream is cut into square blocks rather than scooped. The ice cream can be ready on plates in the freezer hours ahead. Sauce may need gentle reheating before serving to pour easily.
NOTE: Optionally, make or reheat the sauce in a chafing dish. Add 1 Tbs. brandy at the finish and ignite, then pour over the ice cream.

Cranberry Crisp: Serves 6
12 oz. fresh cranberries=2 cups
1/3 cup sugar
½ cup chopped walnuts
1 egg
½ cup of flour
½ cup sugar
3/4 cup butter- melted
Lightly grease a 9 inch pie plate. Fill with berries, top with 1/3 cup sugar and nuts. Beat egg until foamy, beat in butter, flour and remaining sugar until batter is smooth. Pour over berries. Bake in a preheated 325 deg. oven until browned, about 45 min. This is best served warm with ice cream or whipped cream.
NOTE: This can be stored, the berries in the pie plate, covered, and the batter in a container in the refrigerator for about 3 days. Combine and bake. Itt can also be reheated in the microwave the day after baking.

Cranberry-Nut Tart: Serves 8-10
(1) 9 inch unbaked pie shell
2 cups sliced apples
½ cup halved cranberries
8 oz. cream cheese
½ cup brown sugar – divided
1 egg
1 tsp. cinnamon
1/3 cup flour
1/3 cup quick cooking or regular oats
The functional mechanism of Sildamax citrate involves the security of cyclic guanostine monophosphate (cGMP) compounds from djpaulkom.tv viagra samples uk degradation by the action of cGMP- specific phosphodiesterase type 5 (PDE 5) in the body. So if you are looking for brand levitra online, then you can go through this article where you can come to know about the best options. Long: This herbal ingredient in Night Fire capsules cipla cialis canada can help to expel harmful toxins from the body. Other benefits you can enjoy when you buy levitra samples Kamagra jelly from a local drug store or you don t have to feel embarrassing while buying the medicine. ¼ cup butter
¼ cup toasted chopped walnuts
Mix cheese with ½ the sugar until blended, mix in egg and pour into shell. Toss half the cinnamon and fruit and spread over filling. Mix the oats, remaining sugar and cinnamon, cut in butter and add nuts. Spread over fruit. Bake in a preheated 350 deg. oven 40-45 min. until lightly browned. Cool slightly before serving or serve at room temperature.

Chocolate-Burnt Almond Snowballs: Serves 2
½ cup chopped toasted almonds—salted is O.K.
2 scoops vanilla ice cream
¼ cup chocolate sauce (dark)- more if needed
Carve out 2 scoops of ice cream and store in coldest part of freezer. Toast nuts again until very well browned, almost black in spots. Put the nuts in a shallow bowl and roll each ice cream ball in them covering completely as if breading. Return the ice cream to the freezer until ready to serve. To serve, plate the ice cream and pour half the sauce over each. Top with whipped cream and a cherry if desired.
*Don’t be tempted to try other flavors. Vanilla fudge is O.K. but other flavors mask the almond taste

Chocolate-Covered Strawberries: Serves 4
You can have this dessert ready for any unexpected event or add a sweet touch to a stormy night.
(1) 12 oz. bag of chocolate chips-milk, semi-sweet or a mixture
1/3 cup cream-heavy is best, light will do
2 Tbs. brandy –optional
Strawberries fit this occasion  but other fruits work too as do cookies, pretzels and squares of toasted pound cake  for dipping.
Melt the chocolate, ideally in a fondue pot, but 1 min. microwaved in a safe bowl will do. Stir in the cream and blend well, then the liquor if using. Place the bowl, or fondue pot, in the center of a plate, surrounded by pieces of fruit or other dippers,and serve with short bamboo skewers or fondue forks for dipping. Have a stack of napkins handy too!

Biscotti*- I’m including a recipe for chocolate biscotti, along with the classic one, because it seems fitting for Valentine’s. Traditionally biscotti are dunked in a sweet wine, Marsala, Madera, Port, but spiced rum or brandy will do as well   Served with coffee they make an excellent end to a fine meal. Yield=20.* Recipes from Moosewood Restaurant’s New Classics Cookbook

Classic Almond Biscotti
¼ cup butter
¾ cup sugar
2 eggs
1 tsp. vanilla
1 tsp. almond extract
2 tsp. grated orange peel
2 1/3 cups flour
1 ½ tsp. baking powder
¼ tsp. salt
1/8 tsp. nutmeg
½ cup chopped raw almonds – toasted at 350 deg. for 5-10 min.
Cream the butter and sugar until light; add the orange, eggs and extracts and mix well. Fold in the almonds. Sift the dry ingredients and fold into the wet ones until the dough is uniform and holds together when lightly pressed. With floured hands and a spatula, scoop the dough onto an oiled baking sheet and form into a 12 x 3 inch log.  Flatten to a thickness of 1 inch making the log 14 x 4 inches.
Bake at 350 deg. on the top rack of the oven for about 20 min. Remove to a cutting board and allow to c. until the log is firm. Cut into ¾ inch slices and bake again for about 5 min. on each side. Cool on a rack
Serve on a plate surrounding a bowl of sweet wine for dipping. Stored air-tight, these keep for weeks. In Italy, Vin Santo is used.

Chocolate Biscotti
¼ cup butter
¾ cup sugar
2 eggs
1 tsp. vanilla
1 tsp. almond extract
½ cup dried cherries- reconstituted in 1 cup boiling water and dried on towels.
2cups +2 Tbs. flour
½ cup semi-sweet chocolate chips
1/3 cup unsweetened cocoa powder
1 ½ tsp. baking powder
¼ tsp. salt
½ cup chopped toasted raw almonds (optional)*
Follow the directions above, folding the cherries, chocolate chips and almonds, if using, into the egg mixture in that order. Sift the dry ingredients and fold into wet mix as described, then shape loaves of dough and cook as instructed above.  This version is excellent dipped in coffee as well as wine.

UNDERSTANDING CARBS SO THEY DON’T GO TO WAIST

For the past few weeks, I’ve been talking about eating healthier while adjusting to the changes in our country’s food supply. For years, nutritionists have been advising to eat less meat, and that movement has been given impetus by the Millennial’s interest in sustainable food sources. The focus is on fresh with clean, straightforward preparation, preferably ‘from scratch’ with no mixes or prepared products.

This is not a budget movement. Though the drill is to eat less meat, it’s also to eat better meat, grass fed beef, heritage pork and to include a variety of more sustainable meats such as goat and even game. The loss of protein from the meat quantity is compensated by the addition of protein rich carbohydrates, nuts, cheese, seeds, grains and beans, which also up the fiber content, all healthy improvements.

So it’s important to understand carbs and how to use them. That’s right USE them. Protein builds muscle, and fiber keeps the body functioning, but carbs give us energy for everything from lifting a hand to running a race. This is done by converting carbohydrates into glucose, which is then released in the bloodstream. The body considers this so valuable, that it creates cells to store what we don’t use. We call layers of these cells ‘fat’. It’s therefore necessary to have an idea of how much energy we need to avoid consuming excess carbohydrates which, converted into glucose, has to be stored resulting in a weight gain.

All foods, with the exception of pure fats, oils and meats, contain carbohydrates. Sugar and items made of sugar, like candy, are called ‘simple’ carbohydrates. They convert and enter the bloodstream quickly giving us short spurts of energy or ‘sugar highs’ but the unused glucose from simple carbs converts to cells just as fast, mainly because these carbs contain little or no fiber.

‘Complex’ carbohydrates are foods with fiber content which slow down the digestive process allowing the glucose to enter the bloodstream gradually, giving us sustainable energy to get through the day. This is why fruits with lots of natural sugars are still considered complex carbs and healthier than candy. A medium banana has 105 calories and 27 grams of carbohydrates while 2 Tablespoons of sugar are 100 calories with 26 grams of carbs, but the banana has 3 grams of fiber while the sugar has none. Consequently, the sugar can be absorbed in a short time, whereas the banana will take several hours, allowing time for us to use more of the energy it provides.

Packaged foods cause confusion about carbs because processing ingredients can change the value of the result. Refining removes much of the fiber in an item by stripping the hulls or skins and grinding the meat into a fine powder. As a result, the finished product is digested much faster more like a simple carbohydrate and can be blamed for weight gain. This is why so many processed foods have bad reps, white flour, cornstarch, white rice and of course sugar.

I remember a woman in my gym gloating that she had devised the perfect diet and lost 5 lbs. by eating nothing white. When reminded of skim milk, egg whites and cauliflower, she simply shrugged that some things were always sacrificed. The woman was confusing foods containing processed ingredients like white bread and sauces, with whole foods. She didn’t understand that what we refer to as ‘starchy,’ fattening foods are the processed ones. A plain baked potato is an excellent, filling snack, corn and beans are universally recognized as healthy food, but process them to a powder and they lose value.

The amount of energy we consume is calculated in units called calories, based on the body’s basil metabolic rate, or the essential amounts needed to perform the vital functions. Carbohydrates and protein both contain 4 calories per gram, so to figure out the calorie content of a food from carbs alone, simply multiply the grams of carbs by 4. If an item has 12 carbs, it has 48 calories from carbs. Fiber doesn’t contribute to calories.

According to the 2010 Dietary Guidelines for Americans, between 45 and 65 percent of the calories in your daily diet should come from carbohydrates. So if you know your caloric requirement, you can roughly calculate your carbohydrate one by dividing by 2 and again by 4. Remember though, all carbs are not of equal use to your body. Stay with the complex ones, especially if your diet is medically advised or cosmetic.

To read a food label, grams of carbohydrates are listed in the left-hand column and the math is done for you based on a 2,000-calorie daily diet. The carbohydrate percent daily value is calculated at 300 grams. This is called the DV, and is based on a standard recommendation according to the Food and Drug Administration. You’ll have to adjust it to comply with your personal requirements.

I find keeping track of the smaller numbers of carbs easier than thousands of calories and I can focus on choosing the right ones, especially when watching my weight. Moreover, I’ve learned from experience, that supervising carbohydrates rather than calories is more important to some medical diets, for example, diabetes.

I’m listing a few recipes below that show how satisfying dinners can be created using less meat and healthy, fresh alternatives to balance the meal. Nutritional values quoted are for a single serving but recipes serve 4. For more recipes, see post of Jan.19,2017.

Basil Pork Wafers with Spinach-Fennel Fruit Salad: Serves 4( Photo on post for Jan, 26, 2017)
1 lb. thin pork cutlets or wafers
(1) 2.5 oz. bag spinach leaves
2 Grapefruit
3 oranges
1 medium fennel bulb
4 Tbs. Chopped toasted walnuts
2 Tbs. dried basil
2 tsp. garlic powder
½ Tbs. oil
1 Tbs. poppy seeds –optional
Slivers of cheddar cheese
1 cup brown rice cooked to 2 cups total

If using pork cutlets, pound them thin. Sprinkle ½ the basil and ½ the garlic in a pan to hold the meat without crowding, put the meat in the pan and sprinkle with the rest of the garlic and herbs. Cover the pan with foil and bake in a 250 deg. oven for an hour. This can be done ahead and kept in the refrigerator or frozen. Bring to room temperature and gently reheat before plating. Remove the meat from the pan. Stir the rice in the pan drippings smooth it out and broil until slightly dry
While meat cooks, remove fennel fronds and cut the bulb in quarters, then in thin slices. Halve the fruits and remove the meat to a plate, juice fruit. Place the juice in a bowl with the poppy seeds if using, then add fennel and microwave for 1 ½ min. Allow mixture to cool and remove fennel with a slotted spoon.
To plate: divide all the dinner elements in 4 parts. Fan pork slices on one side of each plate, and using a spatula, place about ½ cup of rice in 2 portions at right angles on the opposite side. Fill the center with spinach, topped with fennel slices, then fruit. Drizzle the dressing over and garnish with nuts and cheese. Reserved fennel fronds make an elegant topping.
Cal. 500, Carb.40 gr, Protein 37 gr. Fiber 14 gr., Fat17 gr

Pepper-Olive Chicken Bundles: Serves 4
4 chicken thighs-bone removed, skin left on-pounded thin
6 pitted green olives- roughly chopped
6 pitted ripe olives-roughly chopped OR (1) 2.5 oz. can sliced
4 fire roasted red peppers—jarred is O.K.
1 jarred pepperoncini in fine dice OR dash of cayenne pepper
1 tsp. dried basil OR 16 fresh leaves
1 cloves garlic minced OR equivalent amount jarred or garlic powder (NOT garlic salt)
1 ½ cups chicken broth, white wine or water ( broth recommended)
If any of these side effects endure for a long time and hence it is recommended that the user doesn’t work on by exerting things or do any exercise after consuming a dose of side effects from cialis . All these can be managed with changes in lifestyle, exercise, diet control, and medication or other substance over the internet from an unlicensed company, it may seem like a bargain and a way to save money in such economically hard times but they fail to realize that they can purchase the drugs from the Canadian pharmacies at really low prices compared to US pharmacies. cheap levitra tablets It is now more than ten years ago, the couple lived in Atlanta and Kathleen got a great job in Nashville, cialis generic india commuting each week to do her satisfying and exciting work. These two problems result in motion difficulty generic viagra http://icks.org/n/bbs/content.php?co_id=SPRING_SUMMER_2013&mcode=40&smcode=40d0 and extreme pain. STEP 1) Flatten the chicken thighs, meat side up, between pieces of plastic until uniform thickness.
STEP 2) Cover each thigh with a red pepper, opened to lay flat
STEP 3) Combine the olives, garlic, pepperoncini and basil, and spoon equally over red peppers
STEP 4) If thighs are large enough roll them over the stuffing and secure them with toothpicks or
skewers, if not simply fold them over and secure them to close.
STEP 5) Lightly spray a non-stick pan with cooking oil. Add chicken and cook until brown on all
sides. Use a spatula to prevent sticking.
STEP 6) Add liquid to skillet and deglaze. Cover and simmer 10 to 15 min. or until meat is done.
Serve with pan juices.

**** If serving later; Simmer only 8 to 10 min. Cool to room temperature, remove to a roasting
pan, cover with foil and refrigerate. Bring to room temperature and pre-heat oven to 350 deg.
Cook covered 10 min. uncover, baste and cook 5 min. Serve as above.

Optional Fillings 1) Use green onions and ½ cup softened diced onions (2 min. with ¼ tsp. oil in a
microwave will soften them)
2) Use just black olives with 1/3 cup drained capers.
Cal. 228, Carb. 5 gr. Protein 24 gr. Fiber .8 gr. Fat 53.4 gr

Italian Braciuolini: Serves 4
8 slices beef braciuolini or sandwich steaks – @ 1 lb. = Thin slices of lean beef
4 plum tomatoes – skinned, seeded, julienne
2 large ribs celery in thin diagonal slices
1 green bell pepper julienne
1 large onion thinly sliced lengthwise
2 tsp. dried basil
2 tsp. dried oregano
2 tsp. garlic powder
½ tsp. lemon pepper
4 oz. fresh sliced mushrooms
1 can Madrilène (usually sold to be jellied—a form of consume) or 1 ½ cups beef broth +1/4 cup sherry
2 Tbs. butter – divided
½ cup white wine
2 tsp. Worcestershire sauce
1 tsp. mustard
Lay the slices of meat on a board, and divide the vegetables except mushrooms, equally between them, placing them in a pile parallel the long side of the braciole or steaks. Sprinkle the herbs and seasonings evenly over all. Fold the shorter sides over the filling, and roll the longer sides around it. Secure the seams with toothpicks. Preheat broiler. Melt 1 Tbs. butter in the ovenproof pan, carefully roll the topside of each braciuolini in the butter, rest it seam side down in the pan. This will be a close fit toward the end, so temporarily move one out to make room for another, if need be, but make sure all have a coating of butter. Broil until nicely brown, @ 3-5 min. Reduce the oven to 350 degrees, add madrilène, cover and bake for 30 min. When meat is almost done, melt the other 1 Tbs. butter in the skillet, and brown mushrooms, deglaze pan with wine, stir in Worcestershire sauce and mustard until well incorporated. Remove pan from oven, plate braciuolini, stir skillet contents into pan drippings and mix well. Pour over meat.
Nutritional value not calculated

Cal Car P Fi Fa
P—175—0—25—0—8
R—170—35—4—3—2
F– 35—-8—-3—-4—-0
S—-12—-2—2—2—0
W—43—1—-1—4—-4
C—55–1/4—1—-0—–2
D—10—0—0—-0—1
= 500—46.4—37—14—17
——————————————–
C—158—0—-24—-0==-8
P===5—1——0—-.4—0
O—–60–3—0—-0—45
B—-5—1—-0—0—-.4