Crab Legs Dinner

Chef Flow

Ingredients: Crab Legs and rice

Vegan Pesto Pasta with Savory Spinach Salad

Chef Flow

Ingredients: Linguine Pasta, Squash, Zucchini, Spinach leaves, tomatoes, & mushrooms

Chicken Chopped Salad

Chef Flow

Ingredients: Grilled chicken, roma tomatoes, spinach and romaine lettuce, & potato cubes, seasoned with pepper.

Grandma's Breakfast

Ingredients: Herb roasted potatoes, 3 egg veggie omelet

Veggies: bell peppers, red peppers (mild/sweet), onions, mushrooms, & spinach

Garnish with orange twill & green leaf 

From the outer edge make a slit to the center of an orange or lemon slice then literally twist it and place it next to your dish for plating.

Lobster Dinner

Chef Flow

Fresh Lobster

Ingredients: crab boil seasoning and garlic butter

 

Bonus Cooking Method: 

• Two tablespoons of seasalt for 4 litres of water 2 lb. lobster 13 min cooking time in boiling water.

• If its live place it in freezer. It will numb the lobster.

• Grab from behind claws place head first in pot.

 

Veggie & Meat Lovers Pizza

Chef Flow

Prepare for an explosion of flavors and feast for the eyes.

Ingredients:

Italian seasoned ground turkey,sweet pepper Flat-bread, spinach, garlic,oregano and rosemary

Bonus Cooking Method: Brush with garlic butter bake 350 degrees for 20 min

Get Supercharged with Superpowerful Foods

10 Simple Foods with Superpowers!

1. BLACK TEA 
Comes from the same antioxidant-rich plant that produces the green variety.

 PROTECTS FROM: heart disease & some cancers.

People with heart disease who drank it daily for a month saw a 50% improvement in the functioning of impaired blood vessels.

 - from a study at Boston University

*A compound in black tea triggers colorectal cancer cells to destroy themselves.

- from a study at Rutgers University in New Brunswick, New Jersey

HOW TO DRINK IT: Use boiling water & steep for 3 mins. to get the most antioxidants. Make it yourself and drink it fresh - time in the refrigerator depletes tea's power.

BEST TO DRINK: Hot at breakfast or iced with lunch.

TRY: Celestial Seasonings, Lipton, & Tetley

2. CELERY
Has a reputation of being a nutritional zero but to the contrary it has amazing benefits you're going to learn about right here! 

REDUCES: blood pressure 

REGULATES: balance of fluids & minerals in the body

A good source of potassium. Most Americans get less than 50% of the suggested 4,700 mg a day.

Everyone thinks of bananas for potassium but per calorie, you're better off munching on celery. 4 medium stalks deliver about the same amount of potassium as a 105-calorie banana for a mere 24 calories. The crunchy crudite also contains compounds called phthalides, which moderate blood pressure, too.

HOW TO EAT: Cut celery into sticks and let soak in ice cold water to keep it crunchy and for an extra bit of FIBER & flavor dip into hummus.

ADD: Celery to soups, stews, & stir-fries

3. CHERRIES
More than just a drink decor or pie filler, cherries are the pick of the fruit world when it comes to flavonoids - they have more of these powerful antioxidants than almost any other food analyzed by the USDA.

RICH IN: anthocyanins & micronutrients

May jump-start the immune system and mop up disease-causing free radicals which may give cherries the potential to help ward off cancer.

Ronald Wrolstad, Ph.D. professor emeritus of food science and technology at Oregon State University at Corvallis.

REDUCES: Inflammation associated with arthritis and gout 

SEASON OF FRESHNESS: May - August

HOW TO EAT: Frozen, dried, & canned versions are equally nutritious.

• For a cool, sweet treat add to a plastic bag and put in freezer
• Add tart dried cherries to salads
• Top pancakes with canned cherries.

4. EDAMAME

Unprocessed soybean. Grunchy green beans.

BENEFITS: Has all the pluses of tofu [soy, protein minus the cholesterol, plus the heart-and bone-protecting isoflavones] and almost 2x the potassium, folate, and nearly 4x the fiber of it.

HOW TO EAT: 

• Boil in the pod, sprinkle with sea salt and eat warm or cold by squeezing from the skins. 
• Or toss raw, preshelled beans into any green or fruit salad.
• Roast them by spritzing raw shelled beans with olive oil, seasoning with dried basil, garlic powder, parsley or salt and cooking in an oven at 375 degrees for 12-15 mins.

NOTE: Snacking too often will bring less beneficial qualities since there are more calories in roasted beans than in fresh beans.

5. MUSHROOMS
Kind of rubbery, grow in dank creepy places (and always poisoning someone in Fairy Tales LOL)
ONE OF MY FAVORITE VEGETABLES!

BENEFITS:

• Low in calories
• Top plant source of B-complex vitamins including riboflavin which keeps skin healthy & eyesight sharp.

• Selenium - Antioxidant that may protect against some cancers.

• 2 Types of Fiber: betaglucan & chitin - absorbs fat and whisks it out of the blood, lowering your risk for heart disease. 

All mushrooms offer benefits but PORTOBELLOS are #1 - High in selenium & potassium
" Easy to eat in large quantities " - George C. Fahey Jr., Ph. D.

HOW TO EAT:

• Grill portobellos like a burger 
• Mix raw portobellos or any mushroom into salads
• Saute and add to pizza

6. ONIONS
Lots of reasons to be sweet on this stinker!

BENEFITS: 

• Onions love your heart! - contains blood-thinning properties similar to aspirin.
• Top Source of quercetin - flavonoid thought to reduce heart attack risk.

BONUS - We absorb about 70% more quercetin from onions than from apples, another food high in the nutrient. 

• May also protect your tummy by fighting bacteria that can cause stomach cancer. 

• The bulbs might boost bone health 

HOW TO EAT: Raw onions in all varieties are best because cooking can kill off their blood-thinning compounds; try slices on sandwiches or in salads.
If the rawness is too overpowering try this:

•  Saute whole or chopped onions with a little olive oil
• Roast at 400 degrees in a covered dish for 1 hour. 
• Nuke onions (covered) in the microwave for 5 mins. 

7. POMEGRANATE JUICE

BENEFITS:

• Antioxidant loaded 
• Presqueezed pomegranate juice offers almost all the health perks of the whole fruit without the hassle.
•  The beverage has more antioxidants than red wine, green tea, cranberry juice, and orange juice.

• Loaded with polyphenols - A type of antioxidant that may protect against cancer and promote heart health.

In one study in the journal Clinical Nutrition, people with carotid-artery disease, which can lead to stroke, reversed some artery damage by drinking a little less than 2 oz. of the juice daily.

HOW TO DRINK: To balance flavor & reduce calories mix with an equal amount of seltzer or freshly brewed tea.

8. QUINOA (pronounced keen-wah)
If you could take 1 food with you to a desert island this would be your best bet!

While no food can provide all the nutrients a body needs, this grain-like seed comes pretty close.

-Jeff Maughan, Ph.D., associate professor of plant & animal sciences at Brigham Young University at Provo, Utah

BENEFITS:  

• It delivers significant amounts of 20 different amino acids your body uses to maintain and repair tissues, including all of the essential amino acids - protein building blocks your body can't make and has to get from food. (Only animal protein can make the same claim and it's usually higher in calories and fat than quinoa.)

• Great source of magnesium - which helps regulate blood pressure.

• 1/2 cup gives more than 50% of your daily needs, as well as some iron and potassium.

HOW TO EAT: Boiled quinoa is a nice alternative to brown rice.

• Slightly undercook it or it will get mushy  
• Eat like oatmeal with milk & maple syrup

9. SUNFLOWER SEEDS
The new go-to snack for reducing the risk of heart disease & stroke.

BENEFITS: 

• 25% more vitamin E than almonds 
• 2 oz. (4 tablespoons) of dried seeds provide 12 milligrams of vitamin E - 80% of your daily needs.
• Full of fiber, healthy fats, protein, and iron.

Vitamin E may also fight inflammation, which can lead to joint pain and cartilage deterioration
- Susan Kundrat, R.D., adjunct lecturer at the University of Illinois at Urbana-Champaign. 

HOW TO EAT:  

• Shelled seeds are great tossed into salads, baked goods like muffins or spice cake, meatloaf.
• Great in any recipe that calls for nuts.
• Crush, add some olive oil, & use as coating for baked chicken or fish fillets.

10. WHOLE-GRAIN CEREAL
For about 250 calories, with milk, and only a few grams of fat, many brands are loaded with filling fiber.

BENEFITS:

• Will help you head off a mid-morning trip to the vending machine.
• Shredded Wheat's whole grains can help lower cholesterol, which can reduce your heart disease risk.
• You'll also get an energy lift from the mix of good carbs & lean protein (when you add the milk) Note: Only whole-grain cereal offer these benefits. 

HOW TO EAT: Check serving size to make sure you keep calories in check -Susan Kundrat
Choose brands with at least 4 grams of fiber and no more than 6 grams of sugar per serving.
Have a bowl for breakfast, a snack, or even dinner!   


CONTENTS By: Peg Rosen SELF magazine

YUMMY 30 minute SUPER NACHOS

 

Nachos are one of America's favorite Mexican food quickies and Rachael Ray's version from back in her 30 MINUTE MEAL days on Food Network is great when you don't want a lot to do and not much time to do it. Cooking is not as big of a challenge as it appears to be if you just attempt to do it. 

Over-thinking is unnecessary. All you need is the desire & focus and from there anything is possible :)

I'm a fan of tasting and seasoning a bit at a time to achieve the acquired taste I'm looking for. My biggest challenge is understanding what seasonings to use and how much to use. I'm far from being the cook I want to be but recipes like this make it fun and easier to manage when you're hungry and want to make something tasty for yourself & others!

A SUPERFOOD - FILLED DAY

  Check out an easy way to fit 10 healthy foods 
into your diet

Breakfast

• 1 cup whole-grain cereal, such as Fiber One or Post Grape Nuts, with 1/2 cup lowfat or skim milk.

  If Grape Nuts or Fiber One doesn't rock your boat I don't see anything wrong with other tasty cereals like Honey Nut Cheerios, Rice or Corn Chex, Cornflakes, Special K (vanilla is flavorful), Total, Wheaties, Honey Bunches of Oats, Quaker Oat LIFE original or brown suagr, Rice Krispies (Not to be confused with the "TREATS" version even though they are so good), KIX, Crispix, Smart Start - brown sugar, even opt for Raisin Bran Crunch with a nice combination of granola clusters with the raisins to add a healthy and delicious balance.

• Hot Black Tea

  I've never had Black Tea before but I am familiar with Green Tea and Mint Tea. I'm interested in knowing if anyone has had it before. Share your likes and dislikes in comments below

Snack

• 1 cup boiled, lightly salted edamame in the shell

Lunch

• Quinoa Salad 

COOK 1/4 cup quinoa, COOL and TOSS with 1/4 chopped red pepper, 1/4 cup shelled edamame, 1/8 diced onion, 1/8 cup dried tart cherries. For white wine vinaigrette dressing, WHISK together 2 tbsp olive oil, 2 tbsp white wine vinegar, 1 tsp Dijon mustard and a PINCH of sugar. ADD salt and pepper. MIX 2 tbsp dressing ( or more to taste ) into salad and SPRINKLE with 2 tbsp shelled sunflower seeds. SERVES 1

• Pomegranate cooler 

COMBINE 4 oz. juice with 4 oz. seltzer

It's been awhile but I've tried Pomegranate juice and if I remember correctly it is extremely tart. It will somewhat remind you of the tartness of cranberry juice if you have had it before. It's still refreshing and extremely good for you.

 Snack

• Two stalks of celery, CUT into 3-inch pieces and spread with 2 tbsp peanut butter

• Portobello Burger

 Gently RINSE 1 large cap and DRY. SLICE a few thick rounds from a medium onion. WASH and QUARTER a red pepper. MARINATE all veggies for 20 minutes in extra-virgin olive oil seasoned with minced fresh garlic, salt, pepper, and chopped rosemary (dried or fresh). BRUSH some balsalmic vinegar onto veggies and GRILL until soft, about 15 minutes on medium heat. SPREAD a whole-grain bun with Dijon mustard. PLACE mushroom on bun, TOP with equal amounts of red pepper and onion.

ADD a sliver of Parmesan. SERVES 1 

• 1/2 cup fresh cherries with 1 cup lowfat vanilla or plain low-fat yogurt sprinkled with sunflower seeds.

A  new yogurt on the market is Muller and I heard the one with fruit is exceptional so definitely try it. Another good yogurt I can not stop eating is ACTIVIA Vanilla. Buying it in the large container at Walmart for $2 was happiness for me until I couldn't find it anymore. It's been a few years, can't exactly say when the last time when I bought it in the large size. Now all I seem to find is the low-fat vanilla and it just doesn't have that same rich flavor as the original. I've tried it. Sometimes low-fat works and sometimes it just shouldn't exist. A certain amount of milkfat is what gives yogurt such a yummy flavor in the first place. If you've tried Muller, even the Greek version, what do you like or dislike about it? Share your foodie craves and tastes in the comments below.

Hot Item Suggestion : Cheeseburger Mac

An American Favorite!

Combining Cheeseburger with Pasta will always be a winner.

Especially for this foodie who can't get away from pasta. I've been collecting recipes for years. A common hobby my mother has also. The only problem is we have so many we store them, forget about the quick varieties we can pass time with, and result in cooking the same 'go-to' meals. Chicken and fish are at the top of the list because let's face it, black folks we are drawn to those two meats whether it's customary or ancestral.

 This macaroni dish is traditional Americana but it translates as "yummy" to all who eat it no matter what their background or cultural identity may be. When you're at the grocery store or supermarket notice the recipe tips/advice on the stands and counters? That's where this came from. If you have a Publix grocery store in your neighborhood take a moment to watch the Quick Meals demos when you walk in. Usually there's a recipe card for the meal being prepared & you can have a bite of the finished meal. Walmart also has recipe cards around the meat counter. Keep an eye out on making your dinner at home easy and quick to make. Happy eating!

 The total time to create this will make dinner time quick and in a flash and keep you from slaving in the kitchen too long. 

::Side Note:: This is an addition to if you already have a cheeseburger dinner kit.

1 pound ground beef

1 - 1/2 cups water

1 package (7 - 1/4 oz.) macaroni and cheese dinner

4 tablespoons butter

1/2 cup milk

8 to 10 dill pickle slices (optional)

1. HEAT large nonstick skillet over medium heat until hot. Add ground beef; cook 8 - 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Pour off drippings.
2. STIR in water & macaroni; bring to a boil.
3. REDUCE heat; cover and simmer 7 - 8 minutes or until macaroni is tender.
4. STIR in contents of cheese sauce packet, butter and milk.
5. COOK 1 - 2 minutes or until heated through, stirring occasionally.
6. SERVE beef mixture topped with pickle slices, if desired.

Hamburger Helper will always be a traditional family favorite and I'll never part ways with it! Especially when you can add your own toppings and vegetables to it. Amp it up and add fresh whole button mushrooms a couple minutes before serving. Sautee white, green, yellow, or red onions with the ground beef before adding cheese mixture, pasta, and cheese sauce.

Double Cheeseburger Hamburger Helper from blogger Melodee

Another version of this favorite is VELVEETA Skillet Dinners. I've never been a big fan of Velveeta cheese. It just didn't work for me after attempting to re-create the chip dip with salsa. As a risk-taker you just give-it-a-go so I bought it for less than $2 at Walmart (and you can catch it on sale at your local grocery store for close to the same price) and it was the most sinfully good cheesy version I've ever had. It is so good it's hard to stop eating. It's important to find that stopping point because like most boxed meals it's important to watch sodium and fat intake.

Image Taken from Sha's Life and Things She Loves

Stay Healthy Every Season With These Foods

This information is quite handy for preventing disease and anti-aging. I'm always eating whatever tastes good but as I get older eating healthy has become more important to me. After eating whatever in my 20's my body and mind has changed. There's actually a sense of nourishment, fulfillment, and fullness when eating a balanced meal with everything from vegetables, meats, starches, carbs. Back in the day I was just eating and knew when I reached and exceeded my stomach's limitations. Now I'd rather eat in small portions and with the right balance of everything. Instead of eating the most for dinner eating for breakfast and lunch has been more pleasing. Lately for the summer I've eaten plain & honey nut cheerios, Fiber One, Ohms by Quaker (really good and honey graham rich!) Raisin bran, Chex, Cinnamon Toast Crunch (one of my favs.) and my sinful indulgence I sneak in at night sometimes Peanut Butter Captain Crunch (addictive!). And nothing beats cereal than having ice cold milk on a morning warming up for a hot summer's day. Bagels are also a morning favorite for me all times of the year. Thomas's Cinnamon Swirl Bagels toasted with butter and cream cheese. I try to be easy with the cream cheese but it's so good. Every morning my taste changes so it's nothing to worry about. Even if you already know about these items or learning about their benefits for each season it's available here to return back to.

SPRING

• Kiwi
• Dark or Light Honey
• Fiber
• Light Bread
• Cereal
• Whole Wheat Pasta
• Legumes (Beans, peas, clover, alfalfa, locust trees, and acacia trees)

Portion control equals weight control

 SUMMER

•  Avocado
• Sweet Potatoes
• White Potatoes
• Prunes
• Pomegranate Juice
• Garlic
• Light or Dark Extra Virgin Olive Oil

Control the stress in your life

 FALL

• Apples
• Pomegranates
• Cumin
• Turmeric
• Oregano 
• Thyme
• Onions 
•  Garlic

 Focus on getting a good night's rest

From Dr. Steven Pratt's book SuperFoods HealthStyle premiered on ABC channel

Hot Item Suggestion : Grilled Loaded Potatoes

Summer Time Grill Side-Delight!

Prep Time: 10 minutes

Cook Time: 30 minutes

1 1/2 lbs. baby red or Yukon gold potatoes, halved

1 tbsp. olive oil

1 tsp. Southwest seasoning

1 1/2 cups shredded Cheddar

3 green onions, green part only, thinly sliced

3 tbsp. real bacon bits

3/4 cup sour cream (light alternative Greek Yogurt or Mexicana Creme)

1. In a large bowl TOSS potatoes with oil to coat.
2. SPRINKLE with seasoning, and salt & pepper to taste.
3. PREHEAT grill to high (400 degrees F to 450 degrees F).
4. LINE a grill basket with foil; coat foil with nonstick cooking spray.
5. PLACE potatoes in basket. Bring up opposite edges of foil to enclose potatoes; double fold to seal.
6. GRILL 25 - 30 minutes, turning every 10 minutes or until knife-tender.
7. REMOVE basket from grill; carefully open packet. 
8. SPRINKLE cheese on top. 
9. With packet open, RETURN potatoes to grill. 
10. GRILL 2 - 3 minutes or until cheese melts.
11. REMOVE packet from grill. 
12. SPRINKLE with green onions and bacon, top with sour cream, and serve!

SERVES: 6
Per Serving 250 cal. 15g fat, 8g saturated fat, 35mg cholesterol, 300mg sodium, 19g carbs, 2g fiber,
2g sugars, 11g protein

August 2013 Cooking Tips : COOKING LIGHT Ultra-Easy Recipes

Tips on Reinventing Your Original Potato Salad

Instead of using waxy potatoes try an alternative like russet potatoes.

Add vinegar to the boiling water with salt when cooking the potatoes to help them retain their firmness.

If you haven't had super soft potatoes in a potato salad before you'll notice the difference.

For my taste I prefer a nice bite.

Drain the water from the pot and spread the potatoes on a rimmed baking sheet.

Drizzle about 1/2 tablespoon of white wine vinegar per pound of  the hot potatoes.

Try a lighter vinaigrette style dressing

Lighter to settle at the bottom of the bowl for tossing.  

This next part will really blow you away!

To create a dressing coating for your potatoes that will stick to every bite use:

1 tablespoon of white wine vinegar

3 tablespoons extra-virgin olive oil

1 tablespoon Dijon mustard or whole-grain mustard

*THE KEY...

Take 1/2 cup of the cooked potatoes and press through a ricer!

"This creates a creamy, highly seasoned dressing that coats the potatoes & really stays in place"

 -Kenji Lopez-Alt

Chief Creative Officer of Serious Eats http://seriouseats.com

where he writes The Food Lab, unraveling the science of home cooking.

🏠❤️ 🍽 Weekday Meal: Seasoned Broiled Pork Chops

Seasoned Pork chops & Fresh yellow corn

Seasoned Broiled Pork Chops with parsley, buttered sour cream & chive mashed potatoes, & yellow corn with melted butter

 This was great during the week. Fast without much hassle. Approx. 30 minutes.

• Medium size pork chop on medium high heat in a griddle skillet with olive oil covered with aluminum foil.
•  Boil red potatoes or russet potatoes in pot with water and salt until tender. Use a potato masher, hand-held mixer or blender until whipped smooth. Add sour cream and chives/green onions. Add butter for creaminess and pepper for seasoning to taste. If you prefer other seasonings for the taste that suits you please add to your liking!
• Heat water to boiling, add salt, and add corn. Add melted or stick butter when it's done. Use corn skewers as shown above to handle hot corn.  

I've been wondering for the longest about a way to cover corn on the cob with butter without it sliding down the sides from the heat and having to reapply. One day there will be a way I know it!

This is actually one of my favorites with the potatoes as a new edition. We usually eat regular mash potatoes but homemade potatoes are easy to make and are hearty. Try it if you haven't before.

🏠❤️ 🍽 Southern Style For New Year's Day 2013

Prepared Dinner for a rainy start to the New Year!

Cornbread Jiffy Mix makes the best corn bread with only a few ingredients: Milk, Oil, and 1 Egg.

Potato Salad with paprika seasoning for garnish.

"GOOD-LUCK" Black eyed-peas cooked at a slow simmer with chopped bacon fat for added smokey flavor.

"LUCK & MONEY" Collard Greens with bacon fat for flavor.

"WEALTH AND PROSPERITY"
Pork Chitterlings cooked with white vinegar, white onion, red pepper flakes, and green & red pepper.

Baked Yams (Sweet Potatoes)

Brown sugar, nutmeg, & real butter

Add Tabasco or hot sauce
(I like Texas Pete or long-time Fav Frank's RED HOT)
to pork chitterlings and lay peas over bed of white rice.
Voila! Bon Apetito!

LEARN MORE >>> How Cultures Around The World Celebrate New Year's Day!

EPICURIOUS Lucky Foods For The New Year.