Greet 2016 With De-Lite
Here we are in the New Year, with its promise of renewed vigor and fresh starts. One good way to welcome it would seem to be to give our bodies a breath of air. We’ve been in “feast mode” for two months because holiday preparations now begin at Halloween rather than Thanksgiving. During those added weeks are found the best prices on traditional foods, particularly baking ingredients, the latest recipes, trends and products. Resultantly, we get focused on food earlier and our appetites are geared up for events to come. And come they do, especially in the U.S. in the form of two major feast days, surrounded by lots of celebratory parties all ending with New Year’s, a two day party-centered holiday.
It’s no wonder by January 2nd we feel stuffed, bogged down and not ready to face the challenges ahead. We need something that will make us more comfortable in our clothes, lighter on our feet and refresh our energy. For me the answer is at least a week of eating what I call, pure food with straightforward preparation. This doesn’t mean boiled unflavored food. Herbs and spices have no caloric value and many are digestive aids, while broiling, roasting in pan juices and poaching produce delicious results.
I avoid heavy syrups, marinades and any cooking process that requires extra fat. I don’t deep fry often but I also suspend sautéing, with its pan sauces. In fact I omit all sauces and gravies with thickening agents and starches. I cut out heavy, starchy carbohydrates, breads, pasta, white rice and beans too. The exceptions are the occasional small roasted or boiled potato and brown and/or wild rice.
I concentrate on foods with lots of protein and fiber. I don’t usually include beef, because it is rich, filling and the more well done it is the more it becomes carbohydrate rather than protein. Dairy products are a divided group, eggs are in as is skim milk, but cheeses with high fat content are out, as are dishes containing them, which is why I don’t include casseroles or many baked dishes in my plans. I depend on non-stick cookware and if a lubricant is needed, use an occasional sliver of butter or a little nut or seed oil. Of course sugar and desserts are no-nos as well, but fruit is always welcome and may be served with a dry low-fat cheese such as Parmesan or Swiss.
I’m including a few examples of recipes, easily divided or multiplied, that I like, which work for me and my family. As I’ve often said I’m not in a medical profession, but the beauty of this plan is that it can be followed according to individual tastes and allows for respecting allergies and special diets. It simply involves cutting out the extra ingredients and cooking methods which may have added flourishes, but also calories, cholesterol and often increased acidic levels causing indigestion—plus it requires less preparation work! If you just read the recipes below, I’m sure you’ll get lots of ideas on how to work with foods you like and form your own plan in no time.
RECIPES
Teriyaki Basted Garlic Dusted Chicken Serves 4
4 chicken pieces, breast or thighs
About 1 tsp. Teriyaki sauce per piece, and 1 Tbs. reserved (Optional)
2 tsp. garlic powder
½ envelope chicken bouillon
1 cup water – estimate –more if needed
Salt for brining
Rinse and clean chicken well. Place in enough water to cover and add 2 Tbs. salt to make brine and soak for at least 15min. Rinse well. Lift skin from meat with a rounded utensil like a butter knife, and fill each pocket with Teriyaki Sauce. Place chicken pieces in an ovenproof pan, large enough to fit comfortably. Add water to measure 11/2 inches in the pan. Sprinkle the bouillon on the water, add reserved 1Tbs. Teriyaki sauce and sprinkle ½ tsp. of garlic powder on each of the pieces for a good dusting. Best baked in a 350 degree oven for 1 hr., but can be done at 375 degrees for 45min. Maintain water level but do not baste. Serve with pan juices on the side. Optionally, strain and chill pan juice to make aspic to serve on the side.
Suggested sides: Wash and cut 2 medium-large potatoes in half. Leave enough room to place the halves, cut side down in the pan to cook along with the chicken. They won’t need further seasoning.
2) Steamed broccoli crowns with a sprinkling of lemon pepper.
Herb Crusted Tilapia: Serves 2
The choice of herbs used is optional here, parsley and sage are also, good, but avoid the ones with a more assertive flavor, or use them sparingly so the flavor of the fish comes through.
2 Tilapia fillets
2 Tbs. butter – melted-or 1 Tbs. butter and 1 Tbs. of a nut oil. Canola is tasteless and works well.
1 Tbs. dried marjoram
1 Tbs. dried oregano
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Mix the herbs with salt and pepper to taste. An empty shaker or bottle is a help here. Place the fish in an oven-proof dish and pour the butter (oil) over them. Shake the herbs over to coat well and gently press them in to be sure they adhere. Bake the fish at 325 deg. for 5-8 min. per inch of width until it flakes easily. Serve hot with lemon wedges.
Suggested sides: 1) 10 oz. box of frozen chopped spinach, thawed and drained of excess water. Mix with a slightly beaten egg, and 1 envelope of bouillon granules, chicken or beef. Top with a sprinkle of nutmeg. Microwave 2 min. or until firm in center or cook with carrots about 20 min.
2) ½ lb. baby carrots, lightly sprayed with cooking spray and dusted with rosemary. Bake at 400 deg. about ½ hr. until done.
Pork Chops Basil: Serves 4
This is an old family favorite, and it also works well for roasts, consult charts for times per pound. It can be refrigerated for three days, or even frozen for two weeks, after the baking, so it can be made ahead and quickly ready on a rushed night. Veal chops or turkey cutlets may be substituted for the pork
(8) ½ inch thick center pork chops well trimmed
½ cup flour –optional
2 Tbs. garlic powder
3 Tbs. dried basil
½ a small can frozen orange juice concentrate
Water to dilute juice
¼ cup cream sherry
Sprinkle half the garlic powder and half the basil in the bottom of an oven proof dish or pan that will hold the chops closely but not overlapping. If using, dredge the chops in the flour, by shaking in a plastic bag, one at a time, to lightly coat. Place in pan, and sprinkle the rest of the garlic and basil over them. Cover and seal the pan with foil. Bake, preferably at 250 degrees for 2 hours, but acceptable at 350 degrees for one hour. Remove from oven, turn on broiler, and lift foil. Dilute orange juice with the sherry and just enough water to come almost to the top level of the chops in the pan, and pour over the chops. Broil until chops brown and the sauce thickens.
Suggested sides: 2 boxes 10 oz. each, cooked squash. Drain well, mix with 1 Tbs. butter, salt, pepper and honey to taste. Heat in microwave according to package directions.
2) 1 ½ cups green beans. French, cut or Italian, steamed and sprinkled with lemon-pepper seasoning.
Salmon with Tomatoes and Greens : Serves 2
2 thick center slices of salmon (slices work better than fillets)
(1) 5 oz. bag spinach leaves or equal amount of Kale leaves, thick stems removed
(1) 15 oz. can diced tomatoes with juice
1 Tbs. oil –optional
¼ tsp. garlic powder
Skin the salmon and bake on a non-stick surface at 350 deg. for 5 min, per inch of width or until flakes. When fish is done, put greens in a flat-bottom dish, top with oil if using, tomatoes with juice and garlic. Microwave for 1-2 min. until greens are slightly wilted and tomatoes are warm. Plate greens topped with tomatoes and place a piece of fish diagonally across each plate. Serve at once.
Suggested side: 2 portions of brown rice, made according to directions. Finish with 1 tsp. lemon juice and 1 Tbs. parsley or cilantro flakes stirred in.
A HAPPY, HEALTHY NEW YEAR TO EVERYONE !!
