healthy eating: eggs and asparagus

Image: ForTheLoveOfCooking

I love fine cuisine, I don’t deny it, but once in a while I truly appreciate finding a recipe online that is not only healthy but has my favorite ingredients in it.

Now the interesting thing for me about eggs and asparagus is that I  often made a frittata with them with a touch of parmesan cheese sprinkled on top, but the recipe here is a much simpler way of incorporating the two together and I have to tell you,  it was amazing!  I loved it and I know you will too. But I am always curious about what your take is on the recipes I provide, so please let me know how it turned out for you?

Parmesan Roasted Asparagus Topped with a Poached Egg:

Recipe and photos by For the Love of Cooking.net

• Olive oil cooking spray
• 5 spears of asparagus
• Sea salt and freshly cracked pepper, to taste
• Parmesan cheese, shaved or shredded
• 1 egg

Preheat the oven to 400 degrees. Coat a small baking dish with cooking spray then add the asparagus. Spray the asparagus with a touch of olive oil cooking spray then season with sea salt and freshly cracked pepper, to taste. Sprinkle the top of the asparagus with Parmesan cheese then place into the oven and roast for 5-7 minutes or until fork tender. Remove from the oven and place onto a serving plate.

While the asparagus is roasting, add water to a pan, filling it two thirds full; bring to a boil. Reduce heat to simmer. Coat a poaching cup (or custard cup) with cooking spray then place in the water. Break the egg into the cup then cover the pan with a lid and cook for 6-8 minutes or until the whites are firm but the yolk is soft.

Place the poached egg on top of the Parmesan roasted asparagus then season the egg with sea salt and freshly cracked pepper, to taste. Serve immediately. Enjoy.

***For a more detailed information about the recipe, please visit  http://fortheloveofcooking-recipes.blogspot.com/ ***

healthy eating: chicken au champagne

Oh my, how can this get any better. A chicken dish with my favorite alcoholic beverage – champagne from my favorite site here for me to share with my readers. Let me know how it turns out for you?

INGREDIENTS

4 chicken breasts (with skin and bone)
Salt and freshly ground pepper
Chervil, tarragon, or thyme (optional)
1 shallot, quartered
1 cup Champagne (Veuve Clicquot Yellow Label Brut recommended) 

Yield: 4 Servings

RECIPE

Place the chicken breasts in a roasting pan, and season them. Pour 1/2 cup of the Champagne over breasts. Make a slit in each breast and insert a piece of shallot. 

Place the pan under the broiler, skin-side up, for 3 minutes, until the skin is nicely browned. Turn and broil the other side for 5 minutes.

Remove the chicken from the broiler, baste with the pan juices, and add the remaining 1/2 cup of Champagne. Adjust the oven temperature to 475 degrees and bake the chicken for 30 minutes, basting once or twice.

Serve over brown rice. Sautéed mushrooms add a special touch and go beautifully with Champagne. (In a warm frying pan with a touch of olive oil, add clean, roughly chopped mushrooms, and cook for a few minutes. Add a few drops of lemon juice, freshly chopped sage, seasoning to taste and 1 tablespoon of butter.) Pour the cooking juices from the chicken over the meat and rice. Serve the remainder of the bottle of Champagne (about 6 glasses) with the meal.

for the love of cupcakes

What is the craze with cupcakes? I mean they have been around for years but just in the last 5years or so, every woman I can think of considers cupcakes for their get togethers more so than cakes. I suppose they are more fun, less fattening and perfectly sized for most anyone and any occasion – in America that is – just in case everyone else is scratching their heads with what I am stating here.

Anyway, I won’t deny it, I love them too and often search for cupcake specialty stores most anywhere I go in the states. My favorite is Sprinkles here and although quiet pricy, they are the best I have ever had, especially on the first day – not so much second day and after.

So in light of this subject matter, I have included photos of some of my favorite cupcake decor for your viewing pleasure. Also, please drop me a line with your favorite cupcake speciality store.

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healthy cooking: filet mignon with roquefort

Who doesn’t love a great piece of steak, except the non-meat eaters of course. I love steak and if it were up to me, I could eat one every day. But in trying to keep a balance with my healthy eating and cooking goal, I only eat steak once a month and it has to be a filet mignon.

I am however, particular about the cut and often times would go to a specialty meat and poultry shop to purchase just the right cut and size. With that said, I have found a great filet mignon recipe (not that I really ever need a  recipe to prepare the steak)  here and have actually served it up by itself – without a side dish on occasion and then with the spinach sautéed with lemon and garlic and a wonderful french Cabernet Sauvignon. I am not going to recommend the wine because to each his/her own on that one.

Anyway, enjoy the recipe and let me know how it turned out for you.

Ingredients

U.S.

Metric

Conversion chart

• 2 teaspoon(s) olive oil
• 4  (4-ounce) beef tenderloin steaks (1 in. thick), trimmed of fat
• 1/2 teaspoon(s) salt
• 1/4 teaspoon(s) coarsely ground pepper
• 1 ounce(s) Roquefort cheese, crumbled (1/4 cup)

---

Directions

1. In 12-inch skillet, heat oil on high until hot. On waxed paper, evenly season steaks, on both sides, with 1/2 teaspoon salt and 1/4 teaspoon coarsely ground black pepper.
2. Add steak to skillet and cook 10 minutes for medium-rare or until desired doneness, turning over once. Transfer steakto 4 dinner plates; top with Roquefort.

For the Spinach with lemon and garlic recipe

• 1 tablespoon(s) olive oil
• 2 clove(s) garlic, crushed with side of chef’s knife
• 2 bag(s) (10-ounce) spinach, rinsed
• 1 tablespoon(s) lemon juice
• 1/4 teaspoon(s) salt

---

Directions

1. In 5- to 6-quart saucepot, heat oil on medium-high until hot. Add garlic and cook 1 minute or until golden, stirring.
2. Add spinach, with water clinging to leaves, in 2 to 3 batches; cook 2 minutes or until all spinach fits in saucepot. Cover and cook 2 to 3 minutes longer or just until spinach wilts, stirring once. Remove from heat. Stir in lemon juice and 1/4 teaspoon salt.

{photo courtesy: James Balgre @ delish.com}

healthy eating: chili with lentil

I found this amazing chili recipe here and wanted to share it with my readers. Most busy women appreciate making food in bulk in order to feed their family and have a little bit left over for lunch the next day.  But even if that isn’t the case in your household, you will appreciate the chili with lentil recipe below.

Just in case you are curious about the health benefits of lentil: It is a member of the legume family, which is highly recommended in healthy eating. Not only do lentils lower cholesterol, they  also manage blood-sugar disorders due to its high fiber content. Lentils also contain six important minerals, two B-vitamins, protein with virtually no fat.

So, next time you are in the mood for chili, consider my favorite legume, lentil instead of the usual beans chili is made with.

Serves 8
This simple vegetarian chili recipe uses lentils instead of beans. Brown lentils work best as they will hold their shape even when tender after cooking. Serve with our Health Starts Here hearth bread from our bakery.

Ingredients
8 cups low-sodium vegetable broth, divided
1 medium yellow onion, chopped
1 large red bell pepper, chopped
5 cloves garlic, finely chopped
4 teaspoons salt-free chili powder
1 (16-ounce) package brown lentils (about 2 1/4 cups lentils)
2 (15-ounce) cans no-salt-added diced tomatoes
1/4 cup chopped cilantro

Method
Bring 3/4 cup broth to a simmer in a large pot over medium-high heat. Add onion, bell pepper and garlic and cook about 8 minutes or until onion is translucent and pepper is tender. Stir in chili powder and cook 1 minute, stirring constantly. Add lentils, tomatoes and remaining 7 1/4 cups broth. Bring to a boil, reduce heat to medium-low and simmer, partially covered, 30 minutes or until lentils are almost tender. Uncover and cook 10 minutes longer. Stir in cilantro and serve.

Nutrition

Per serving : 120 calories (5 from fat), 0g total fat, 0g saturated fat, 0mg cholesterol, 180mg sodium, 21g total carbohydrate (7g dietary fiber, 6g sugar), 6g protein

{photo: wholefoodsmarket.com}

healthy eating – beef stew with red wine and dried plums

For some  reason I love beef stew, I suppose because it is the American version of Boeuf Bourguignon, which happens to be one of  my favorite French dishes (yes I said French again).  The wonderful thing about beef stew is that you can actually make it a day in advance and in a large quantity for a fun meal, for the entire family or while entertaining friends during the winter months.

Now, although I enjoy traditional beef stew with potatoes and carrots, on occasion I am always looking for “out of the norm” recipes to make the meal exciting and yet weight watcher friendly and thankfully I was able to do just that with the beef stew recipe that I found here. It has no potatoes or carrots, instead it’s made with dried plums and celery celeriac. I actually made this version minus the vanilla bean and it was pretty good and I didn’t feel guilty about watching what I ate.  I paired it with a  *robust Cabernet and sliced, *rustic French (yes I said French) bread from Trader Joe’s.

*Wine and bread suggestions are based on what is available in your part of the world.

So enjoy and let me know what you thought of the recipe.

Ingredients

• 1  tablespoon  olive oil, divided
• 2  cups  chopped onion
• 3  garlic cloves, minced
• 1/3  cup  all-purpose flour
• 2  pounds  lean beef stew meat, cut into bite-sized pieces
• 1  teaspoon  salt, divided
• 2  cups  dry red wine
• 2  (14-ounce) cans less-sodium beef broth
• 2  thyme sprigs
• 1/2  vanilla bean (optional)
• 1/2  teaspoon  black pepper
• 4  cups  (3/4-inch) cubed peeled celeriac (celery root; about 1 pound)
• 16  pitted dried plums

Preparation

Heat 1 teaspoon oil in a large Dutch oven over medium-high heat. Add onion; sauté 10 minutes or until tender and golden brown. Add garlic; sauté 1 minute. Spoon onion mixture into a large bowl.

Place flour in a shallow bowl or pie plate. Dredge beef in flour, shaking off excess. Heat remaining 2 teaspoons oil in pan over medium-high heat. Add half of beef mixture; sprinkle with 1/4 teaspoon salt. Cook 6 minutes, browning on all sides. Add browned beef to onion mixture. Repeat procedure with remaining beef mixture and 1/4 teaspoon salt.

Add wine to pan, scraping pan to loosen browned bits. Bring to a boil; reduce heat, and simmer 10 minutes or until liquid is reduced to about 1 cup. Add beef mixture, broth, thyme, and vanilla bean half, if desired. Bring mixture to a simmer. Stir in remaining 1/2 teaspoon salt and pepper. Cover, reduce heat to medium-low, and simmer 1 hour or until beef is just tender.

Discard thyme sprigs and vanilla bean half. Stir in celeriac and dried plums. Simmer, uncovered, 1 hour or until beef and vegetables are very tender and sauce is thick, stirring occasionally.

Nutritional Information

Calories:297 (30% from fat)
Fat: 9.9g (sat 3.3g,mono 4.7g,poly 0.6g)
Protein: 25.1g
Carbohydrate: 27.2g
Fiber: 3.4g
Cholesterol: 71mg
Iron: 3.8mg
Sodium: 608mg
Calcium: 65mg

new years eve appetizer and dessert ideas

Although there are many parties or events happening around the world, in my opinion, there is nothing more rewarding than celebrating New Year’s Eve with loved ones and  close friends, gathered in someone’s home.

What I also like is when everyone is asked to bring a dish for the pot luck style dining. I think this is the only night I find myself munching into the wee hours of the morning (providing I am able to stay up that late anymore). So for this joyous occasion or celebration, I have included some quick appetizer and dessert ideas to consider, just in case you are either hosting a party or are invited to one where you are asked to bring a dish.

Above photo: Antipasto sausage skewers, click here for the recipe

Above: S’mores.  Recipe:  Graham crackers, chocolate piece, marshmellow and sprinkled with toasted coconut

Above: Cupcakes in Fancy cups: Dark Chocolate cupcakes are recommended, white icing and silver or gold hard candy drizzled on top.

Above: Various cheese and crackers  and dried fruits displayed on a fancy cheeseboard with decorative silver knives. Recommended cheese board, marble or wood. Visit a gourmet deli to select quality international cheeses.

survival guide for holiday eating

Yes, this article is necessary and in my opinion very timely.  I actually considered raising this red flag Monday before Thanksgiving, but I figured since the traditional Thanksgiving meal consisted of mostly healthy eats, I let myself and my readers slide.

Ladies and some gents, take note this holiday season when it comes to (over) eating, especially when over 40.  There is no excuse in my opinion to binge eating during the holiday season and it really doesn’t matter how pretty that five layer chocolate cake looks. Keep in mind, plans to diet after the holidays is a myth and losing the 5 – 7 extra pounds, you put on every holiday season, is almost impossible when you are over 40.

Even those who are conscious and consider themselves most savy when it comes to food and nutrition, often tend to slip during the holiday season.  So, for the sake of a friendly reminder, consider the following:

1. The key to surviving temptation is self-control and discipline.

2. While at a holiday gathering or dinner parties, stay away from the food display table while mingling or socializing or networking – whatever term you want to use to simply talk to people.

3. Limit starchy foods and bypass the dessert display all together. Eat fresh fruits or dried ones instead.

4. Don’t forgo breakfast and lunch during the day in anticipation of the evening get together. Maintain your daily eating schedule to stay on track, even during the holidays.

5. Avoid being the last to visit the buffet table so not to pile your plate based on  watching all the goodies on other’s plates seated all around you.

6. Opt for a single glass of champagne if available and avoid mixed drinks unless you plan to be the life of the party and pay for it afterwards.

7. Forego coffee for a cup of herbal (non-caffinated) tea if available. If not, drink Perrier instead.

8. And if the above list isn’t at all useful, sit or stand next to the skinniest woman at the party, believe me that will do the trick for sure.

9. Last, don’t lag on your exercise regime during the holiday season, no matter how bad the weather outside is. Stay focused and if not anything else, do some walking (in a mall) with the right walking shoes, ice skate (if available in your neck of the woods) or swim indoors to compensate for a run along  the beach or a marathon across town, and if all else fails, borrow your teenager’s IPOD and dance to his/her music in the garage, while everyone is either asleep or not at home  (Just in case you can’t dance). Find a way to stay active during winter no matter what.  This my friends, is probably the best suggestion I can offer. It will for sure help you physically and also mentally endure the holiday over eating temptations.

10. Finally, next to last, don’t be hard on yourself. Relax, know what it takes to maintain control and stay focused. And remember, don’t ever feel as tho you need to fit in by over eating or drinking too much. Rely on your personal charm for that and know that everyone in the room is as nervous and insecure as you may feel at these gatherings. Good Luck

Note: Although there is  alot of helpful information available online to use as reference in order to  survive the holiday eating frenzy, I welcome anyone to also share their personal suggestions on the remarks section of this  blog entry. Thanks for listening.

healthy thanksgiving recipes – pumpkin pie

I must admit, I am not a fan of pumpkin pie. I prefer more of a fruit based tart if I am forced to eat a pie like dessert. I say give me fresh fruit any day. But just for traditional sake, I always bake a pumpkin pie for my guests.

In light of trying to stay healthy and watching my family’s calorie intake, I, once again, have opted for the following recipe which I found here.

pumpkin coconut tart

INGREDIENTS

CRUST

• 1 1/4 cups white whole-wheat flour, (see Ingredient Note)
• 1/2 cup slivered almonds, toasted (see Tip)
• 1 tablespoon sugar
• 1/2 teaspoon salt
• 4 tablespoons cold unsalted butter, cut into small pieces
• 4 tablespoons cold reduced-fat cream cheese, (Neufchâtel)

FILLING

• 1 1/2 cups canned unseasoned pumpkin puree
• 3/4 cup sugar
• 2 tablespoons dark rum
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger
• 1/4 teaspoon ground cloves
• 3 large eggs
• 1 cup “lite” coconut milk

GARNISH

1/3 cup unsweetened coconut chips, (see Ingredient Note) or flaked coconut, toasted (optional)

PREPARATION

1. Preheat oven to 350°F. Coat an 11-inch round or 8-by-12-inch rectangular removable-bottom tart pan with cooking spray.
2. To prepare crust: Combine flour, almonds, 1 tablespoon sugar and salt in a food processor; process until the almonds are finely ground. Add butter one piece at a time, and then cream cheese by the tablespoonful, pulsing once or twice after each addition, until incorporated. Turn the dough out into the prepared pan (it will be crumbly), spread evenly and press firmly into the bottom and all the way up the sides to form a crust.
3. Bake the crust until set but not browned, about 15 minutes. Let cool on a wire rack.
4. To prepare filling: Beat pumpkin, 3/4 cup sugar, rum, cinnamon, ginger and cloves in a large bowl with an electric mixer on low speed until blended. Beat in eggs, one at a time, until combined. Beat in coconut milk. Place the tart pan on a baking sheet and pour in the filling.
5. Bake the tart until the filling is just set (the center may still appear soft, but will become more solid as it cools), 45 to 50 minutes. Transfer to a wire rack and let cool to room temperature. Serve room temperature or refrigerate until chilled. Remove the pan sides before slicing. Garnish with coconut, if desired.

TIPS & NOTES

• Make Ahead Tip: Prepare the crust (Step 2), wrap tightly and refrigerate for up to 3 days. Cover and refrigerate the cooled tart for up to 1 day. | Equipment: 11-inch round or 8-by-12-inch rectangular removable-bottom pan

• Ingredient note: White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole-wheat flour. Available in large supermarkets and in natural-foods stores. Store in the freezer.
• Tip: Place slivered almonds in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
• Ingredient note: Large thin flakes of dried coconut called coconut chips make attractive garnishes. Find them in the produce section of large supermarkets or at melissas.com.

NUTRITION

Per serving: 260 calories; 12 g fat (6 g sat, 3 g mono); 80 mg cholesterol; 33 g carbohydrates; 6 g protein; 3g fiber; 168 mg sodium; 163 mg potassium.

Nutrition Bonus: Vitamin A (120% daily value), Iron (17% dv).

2 Carbohydrate Serving

Exchanges: 2 Carbohydrates (other), 2 fat

healthy thanksgiving recipes – stuffing

Not a shocker to anyone in the U.S. trying to make it through the holidays without over eating or avoiding eating things that are not good for you.

Although if you think about it, the Thanksgiving meal in itself is pretty healthy, based on today’s healthy eating standards.  But just in case you are thinking about how to add more to the healthy Turkey, Cranberry, sweet potato or green beans dishes, I have included a recipe for  stuffing which  I have found  here, that I plan to incorporate to my menu this year.

Pear, prosciutto and Hazelnut stuffing

INGREDIENTS

• 3 teaspoons extra-virgin olive oil, divided
• 4 ounces prosciutto, thinly sliced, cut into ribbons
• 2 cups onion, chopped
• 2 cups diced fennel bulb
• 1/4 cup minced shallot
• 2 teaspoons minced fresh sage
• 2 teaspoons minced fresh thyme
• 1 teaspoon minced fresh rosemary
• 8 cups stale baguette, preferably multi-grain (not sourdough), cut into 1/2-inch cubes
• 2 Bosc pears, ripe but firm, chopped
• 1/3 cup chopped flat-leaf parsley
• 1/3 cup chopped hazelnuts, toasted
• 1 14-ounce can reduced-sodium chicken broth
• 1/4 teaspoon salt
• Freshly ground pepper, to taste

PREPARATION

1. Preheat oven to 350°F. Coat a 9-by-13-inch baking dish with cooking spray.
2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add prosciutto; cook, stirring, until crispy, about 5 minutes. Drain on a paper towel.
3. Wipe out the pan and heat the remaining 2 teaspoons oil over medium-high heat. Add onion, fennel and shallot and cook, stirring, until softened and beginning to brown, 6 to 8 minutes. Add sage, thyme and rosemary and cook, stirring, for 1 minute more. Transfer everything to a large bowl and gently stir in bread, pears, parsley, hazelnuts and the prosciutto. Add broth; toss to combine. Season with salt and pepper. Spoon the stuffing into the prepared baking dish; cover with foil.
4. Bake for 40 minutes; remove the foil and bake until the top is beginning to crisp, 25 to 30 minutes more.

TIPS & NOTES

• Make Ahead Tip: Prepare through Step 3 and refrigerate for up to 1 day.

• Note: If you don’t have stale bread ready to use, spread the baguette cubes on a baking sheet and toast at 250°F until crisped and dry, about 15 minutes.
• Tip: To toast chopped nuts & seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

NUTRITION

Per serving: 176 calories; 5 g fat (1 g sat, 2 g mono); 8 mg cholesterol; 29 g carbohydrates; 9 g protein; 6 g fiber; 489 mg sodium; 283 mg potassium.

1 1/2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 vegetable, 1/2 fat