Quesacheeza or Black Bean Burrito

I wish I could say I did not eat this after making it, but I did. Cheese has been off my list for some time now. Oh, I have a little bit here and there on salads, or a little Parmesan garnish, but this soon to be burrito was off the charts with cheese. It is the last of the black bean series and it seemed like a nice send off. I used to eat cheese every day and it's been one of the hardest things to let go of. I mean, what doesn't taste better with cheese? So, I rolled it up and ate the whole thing. Fortunately it was a small tortilla wrap and now I can get back to my new routine; walking by the cheese counter with loving eyes as I make my way toward the veggie and nut aisle. I suppose this cheese should never have ended up in my basket in the first place. I do keep some things on hand for others and as I said, a sprinkle here and there is okay but maybe I need to just stop bringing it home. Too tempting.

Zesty Black Bean Soup with Veggies

Black bean soup is hard to make pretty because every ingredient gets the black hue infusion. This soup was zesty delicious. I sliced up a leftover portobello mushroom, added some sriracha, fresh corn, a little celery, serrano peppers, salsa and a squeeze of lemon, but the real kicker was some uncooked sliced red cabbage which I tossed in at the very last minute. It added a nice fresh crunch and burst of color. It's topped with a dab of sour cream, a few green pepper corns, a splash of tomato juice and one tiny squeeze of sriracha. This one cup serving is great for lunch or served as a dinner side. It would also be nice as a fish topping, spooned in to a quesadilla, rolled in to a burrito. Or, how about some rancho eggs?

NOTE: Next time I make black bean soup I am going to keep the colorful ingredients in a separate pan and stir them in just before serving. 

Steam-Baked Black Bean Portobello Mushroom Pie

Steam-baked Portobello pies. Yes, this is a continuation of what to do with a big pot of black beans. Fill up each portobello with a full cup of black beans, add some fresh corn, a squeeze of sriracha, some serrano pepper slices, a small amount of mex-mix cheese, a spoon or so of salsa and top with a tomato. Add a cup of water to your pan. Cover with foil. Bake at 325. The steam bath makes a nice broth for plating extra flavor and you can dress the serving with a few bits of veggie salad to brighten the plate. Prep these ahead of time and all you have to do is pop them in the oven. Easy good! Next up, black bean soup.

Untaco Taco Salad or Black Beans Three Ways

Since I have changed my eating habits, I have not been as active on my blog. It's been a year of food writing and over 150 posts. I will keep it going, but without the variety of food, (I eat a lot of the same stuff) it's become harder to think of things. Previously, it was easy and things flowed effortlessly.

Yesterday, I cooked black beans and will have a few things I can make with them. Today, I think I'll get some large portobello mushrooms and fill them with the beans, add a little topping, then bake them. Or, maybe put them on the grill. Yesterday it was a salad. Hot beans with a little lettuce rim and veggies, a spoon of salsa and a spoon of sour cream. What's left of the beans will be turned in to black bean soup.

I don't know why yet, but preparing all fresh food, cutting back on lots of things I used to eat, grazing on fruits, veggies, seeds and nuts is not as easy to write about. I miss all the ingredients, the saucing and simmering, the toasty roasty goodness. Peeling a banana is not cooking. The most fun I have is using the microplane or flipping an omelet. I'm sure as I expand my ability to explore new ways to make food it will all fall in to place and I will have some new things to share.

Until then, if you see me putting a squeeze of mustard on a leftover, cold chop and eating it with my hands...well, you get the picture.

Small Plates, Tiny Bites, and Simply Delicious Foods

Keeping portions small is easier when you only have small plates. I've completely eliminated large plates unless I want to dress the food with a frame of space. One thing with small plates is that you have to be more careful about cutting food or it can fly off the plate. The benefit is you will eat more slowly and enjoy your food more—simply because you have no choice.

This medium size grilled chop and 10 one bite potatoes cut in half with 10 French green beans is a low calorie, super low sodium meal with a good amount of potassium. It's simple to make and tastes delicious. If you make more than one serving, all of these ingredients can be chopped up and mixed in to scrambled eggs for a ready-to-go breakfast. Another options is slicing the pork chop super thin and make a nice hot or cold sandwich topped with green beans on your favorite bread.

These tiny bite, simply amazing potatoes are called Sunrise Medley One Bites and

come from TastefulSelections.com

Saucy Chicken and Rice Combo with Red Peppers

We eat with our eyes first and a delicious use of color boosts flavor appeal.

Adding colorful ingredients to your dish makes a meal more appetizing. Plating with fresh accents just before serving brightens the presentation. Many times, as with the red pepper, I cook it in to the sauce and then top the dish with a few uncooked pieces to garnish. Adding some wild greens and a few slices of red onion is a nice finishing touch.

Keeping A Food Diary

Keeping a food diary is not something I normally do. The experts recommend that you do so to see just what you are consuming each day. It does add up even when you try your best to eat light. At first I was noting every calorie and the salt content with each item, every single ingredient in a salad and soup, measuring the amount of condiment, if any, and it made me laugh. Now I have a general idea of what is in most things that I eat and drink, so I am not quite as literal as I was in the beginning and it has helped me to be more mindful of each item. I also have switched my coffee to a half decaf blend and have no more than two small cups, and I only put milk in with the first cup. I like tea as an evening beverage.

Food addictions and romantic habits have been easier to give up than I thought. Since I love to cook, the kitchen romance is definitely something I miss, and yes, salt is now replaced with other herbs and spices, but I am getting used to it. I admit, I still eat saltines when I have a huge salt craving, but unsalted, organic sunflower seeds are my main snack along with roasted almonds.

One thing I did notice, I am not a breakfast eater; so most days I start eating between 11:00 to 1:00 and then consume small amounts about every two hours until about 7PM. If I do get hungry any later than that, it's unusual, and I'll grab a banana and some almonds. Putting the time next to what I eat, as well as keep track of my exercise time and length of activity helps me understand my energy level at different times of the day.

The benefit to a food diary (even if you only do it for a month), will help you get to know yourself a little better and encourage better eating habits.

NOTE: If I do eat something that was not the best choice, I enjoy every single bite. I have no guilt about it at all. The next time I prepare something I am more inclined to choose a better alternative since I have satisfied my craving.  

Re-Crafting your Food Images into Graphic Art

I take a lot of pictures of food in various stages of prep. I love the natural graphic elements that present themselves. Today I took a couple of those images and turned them in to graphic art. Sometimes your images are not as perfect as you would like, but with a little photoshop and an eye for the abstract, nothing is lost. Eggs on saltines with sriracha or grape tomatoes on a cutting board, whatever you have will do. Just enjoy looking at your food in a new way and see what you can create. If you are doing a quick still life with kitchen items, that can be fun too.

Mix'it Up Chilipo Salad

Cutting back on portions is easier when you combine a few things you love and add them to salad. This one is chili with some crisp romaine & vegetables topped with baked potato rounds. That way you get a small amount of all the ingredient flavors and they blend nicely. I used my melon baller to scoop out the potato toppers. Three nice bites are just right. I always eat on a small plate and 1/2 of this salad was more than enough. This hearty chili had both meat sauce and two kinds of beans; quite filling, and with the fresh salad and potatoes, it filled me up fast. Depending on how hungry you are, about a cup and a half is a good size serving. 50% chili and 50% salad. Also, you have two sizes to choose on most melon ballers, pick the size you like.

Salad Flights of Fancy

Salads are the easiest, most delicious meal you can make. Sometimes they can be a little repetitive and that's where different serving dishes save the day. This is the same English cucumber salad topped three ways and garnished with a lettuce fan. This presentation makes it extra appetizing and the variety is easy to do. I've used veggies and fruit as the accent, but anything goes here. Pick a theme, say a fresh seafood flight, and on the first add some baby shrimp, second, tuna and third salmon. It's a great way to have a salad special on your daily menu or give your family personalized salad selections. I dressed the cucumbers with a dash of rice wine vinegar, but you don't really need any dressing. The fresh, crisp flavors shine bright with this mix.

Food Art in Unusual Places

Since changing my menu of eating options it's been a bit tough to keep up with a food blog, but that doesn't keep me from seeing food as art or art as food. Feeding my eyes and Spirit with appreciation has always been a daily devotion and these images are no exception. The first one, to some it might just be a knot in a board, but I think it's interesting that it looks just like an egg. Everything seems to have something beautiful to observe if you take the time to notice. I hope you will take the time to appreciate the details of the day in some artful expression, or something you may have not seen before. The second image is also egg related. I was having egg salad in a bowl—when I finished I saw this interesting abstract design and with a few adjustments got this piece of art. Again, it could have just been fork scrapings washed away, never to be seen again. I may be stretching imagination here, which I love to do...to me the second image looks like an the remains of an ancient city to be discovered. What will you see today?

Trio of 'Tates

A nice small plate of 'tates, dressed with a tiny bit of topping hits the spot.  I'm cutting way back on cheese but having a little from time to time helps to curb a craving. A no cheese version is just as yummy. Salsa and veggies are a good garnish all by themselves. Or, top with some eggs for breakfast quickies.

Make a platter and serve with a variety of toppings your whole family can enjoy, or serve them at a gathering for a healthy departure from the chip and dip.

If you have some potatoes already cooked and stored in the fridge, it takes just a few minutes to crisp them up in a skillet with some red pepper flakes, add your toppings, and put a lid on for warming.

Serve immediately.

Visual Feast

Nourishment comes in many forms. This image from my walk yesterday truly fed me with well-being. Depending on what time of day and the weather, these beauties open and close. It was my lunch hour feast. There was a slight breeze blowing and they appeared to be waving hello in the most gentle of ways. The flock of orange and yellow friends holding court around the one white bloom seemed to hush for a moment—waiting for peace to speak. And she did. I offer this blossom of peace to you today, surrounded by vibrant love.

170 Reasons to Season with McCormick or get Sloppy with Safeway

Cleaning out the pantry continues to open my eyes. Things I never looked at, including this. I'm going to have to do some thorough investigating across many products but I am wondering if this is a good example of why buy the name brand over private label. I buy about a 50/50 split between the name brand and the house brand but this has me rethinking everything. Does the house brand always contain more salt? Why does Safeway include Monosodium Glutamate? To be fair, McCormick does have 1 more (g) of sugar than Safeway but if I ever bought this again, the choice is obvious.

I encourage you to do your own side-by-side comparison on products you buy and see for yourself.

With many markets moving in to the nutrition and wellness category, to make the grocery a more wholistic health destination, adding in-store dietitians, offering shelf tags for easier decisions, then slipping potential dangers in to the fine print and making recipes that tip the scale in the wrong direction...well, that's just sloppy strategy.

Nutrition Facts: Safeway 450mg of Sodium/McCormick 280mg

Nutrition Labels are due for an overhaul and that's on the horizon but compliance may take up to two years. In the meantime, check the facts for yourself and choose wisely. These are two good examples of why. There are lots of brands that can go through this side-by-side salt comparison.

Who will you choose?

Get Some Delicious-In Season Asparagus

Just looking at this image of asparagus will make you feel good. There are many health benefits to eating asparagus, so while it's in season you can enjoy an extra boost of fresh and healthy. It's a rich source of fiber, protein, vitamins (A,K,B) as well as antioxidants and anti-inflammatory compounds. Asparagus is also  a great source of potassium. One spear is 32mg. A half a cup of cooked, boiled asparagus is 224 mg. If you are not eating it the same day you purchase it, store it in the refrigerator with the tips wrapped in a wet paper towel. I also stand it up in a small amount of water. Eat fresh asparagus within 48 hours for the most benefit. If you want to eat just a small amount add the spears as a salad topping.

NOTE: This is not a food to eat if you have high potassium levels.

Delicious Rainbow Salad

Delicious, Healthy, Beautiful.

Enjoy!

Biggie Burger Meatloaf

I shouldn't have but I did. I made a meatloaf that was not low in salt. The ketchup is loaded with salt, so this will be my last one. Darn. It was so good. I shared this meal with another who said, this is the best meatloaf I've ever eaten. The great part about this meatloaf is that for the first time I made it in to a big pattie and cooked it in a 9" glass pan. This switch from a deep meatloaf pan made this a quicker cook and a crispier crust. The long slice made for a nice slim serving and it's about an inch thick.

Yesterday I did find a site called sodiumgirl.com that has a recipe for no tomato ketchup made with red peppers that I am going to try. She also has a low salt recipe for tomato ketchup that I'm trying to get. Her book, Sodiumgirls Limitless Low-Sodium Cookbook, How to Lose the Salt and Eat the Foods You Love is available on her site.

http://www.sodiumgirl.com/low-sodium-low-potassium-ketchup/

How much Salt is in a Portion of Pasta with Sauce?

Pasta sauce from a jar is high in salt. As I said, I have a few things to finish in the pantry before going totally to homemade. In the past, these ingredients were handy go-to's for lots of things. Having evaluated the salt content, its got to go. I did water it down to lessen the 1/2 cup, 630mg of salt but since I added meat to the sauce, it bumped it up some. This is a portion of spaghetti measured out. All and all, it is enough for a serving, but as you can see, if you are eating a big plate of spaghetti, you are consuming huge amounts of salt. I think I've covered this subject of salt enough to help you change the way you eat. I wish I had started paying attention earlier, but it just wasn't on my radar. I'm grateful for the new knowledge I've acquired to eat more healthfully and more conscious of nutrition label information. The thing is, once you know, you know. Since my awakening, every day its been easier and easier to reduce the salt and feel better. Yesterday, one of my friends said this about canned soup. Her remark sums up my salt report perfectly. Thank you Susan.

"Haven't had Campbell's soups in decades and the last time I did it tasted like I was swallowing the ocean." 

A very comprehensive list of sodium content is here for your review and consideration. I hope you'll take a look. You'll be glad you did.

http://umaine.edu/publications/4059e/

For another opinion on the subject, I have included this link.

Why? Because your body does need a certain amount of salt to function.

http://authoritynutrition.com/how-much-sodium-per-day/

Surprising and Hidden Sources of Salt

Since keeping track of salt in foods, every day continues to bring surprises. Today I learned that one stalk of celery has 35mg of sodium. Whoa! By contrast, a one cup serving of red peppers comes in at 4mg. As time consuming as it is, I know that gathering this info will make it easier to make good choices about what I eat and what I don't.

There are many ways to gather the info but it's in the measuring of your own servings that really determine how much salt is in your food. This salad is yummy but when I started adding it all up, I found it hard to figure out how much sodium may be in it.

I'm still clearing out some of the foods that have already been purchased like canned black beans, so the best I could do was drain and rinse these.

But the real biggie is the chicken. Sources tally sodium content based on portion size and cooking method. I am still not sure how much is in the chicken portion. Why? I don't know if it is salt water plumped, or enhanced with chicken broth. That's my first priority next time I go shopping. This practice of plumping chicken has been going on since 1970, and although I think the chicken I buy is not plumped, I need to make sure. And who knows if they even tell the truth.

This salad contains romaine lettuce, fresh cucumber, red peppers, celery, black beans, shredded chicken and is topped with one spoonful of Greek yogurt, one spoonful of pico de gallo from the deli case and black pepper. As best as I can figure, the bottom line is between 500-600 mg of sodium. Upon reflection, too much for a medium salad. My intake for the day so far was about 700 under the 1500 limit. Then I got hungry later in the evening and had a piece and a half of sourdough toast and caved by adding some butter. Yes, it was no salt butter, but bread and butter nonetheless.

Final for the day. Approximately 1200mg of sodium.

What do you think? Is the salad worth the sodium?

Low Salt, Big Flavor. Pork, Wild Rice and Broccolini.

Mission accomplished.

This meal, served on a salad size plate, is a full plate of flavor, and very low in salt. (total 85mg) The Lundberg long-grain and wild rice takes about the same amount of time to cook and baste the pork chop. This one was in the freezer, so you will have a shorter cooking time if you use a fresh chop. I cook the pork chop @ 375 for about an hour. The rice takes 50 minutes. Get your rice going first and it will all be ready at the same time. The broccolini takes no time at all, it quick steams, so this is the last step. The carrot, cucumber, lettuce rolls were fresh from the sushi counter and make a great finish to this meal.

TIP: I turn the pork chop often to baste and brown it in its natural juices. Once the juices start to get stuck to pan I add a little water, turn the chop, let it soak up the flavor and get it good and browned. I do this again at the end to have the juice to pour over the rice and top of chop.

*This dish may be even less than 85mg. of sodium. This is not a full serving of broccolini, and it's a small chop.

Wake Up Call. Go Low to No Salt and Your Body will Thank You.

I am a salt lover. Some people go for the sweets, I go for the salt. Since I am not much of a snacker, except a rare occasion of pretzels, chips or crackers, I hardly paid attention to the salt content of food. Not good. When I finally did start looking I was shocked, and I mean shocked! at how much sodium is in food. How could I have been so careless? Why did I consume all this tasty, salty food without a thought?

To cook without it has been a bit of a challenge. It will be a learning curve, one that I embrace. As they say, knowledge is power but it is like starting all over on the cooking front. These two are the lowest in salt for this week. The cauliflower mash is just that. Boiled cauliflower, drained and then whipped in my NinJa blender. One cup is 19 milligrams of salt. Boiling and draining the cauliflower is the way to go because it allows some of the natural sodium to leach in to the water and you can pour it off. The green beans are the best. No salt and have a great crisp flavor, helping satisfy the crunch desire we all love.

I've started keeping track of each item I eat, and how much salt is in it. Things I used to think were good snacks like a string cheese stick packs 200 mg, while 1/2 cup of cottage cheese is 420 mg and a fat-free glass of milk is 130 mg. It all adds up before you know it.

With 1500 mg being the suggested limit, you can see how it can get out of control before you know it.

The downside to eating too much salt is far reaching. Here are the top three but I share these two links for you to review for yourself. It's a must read.

1. High Blood Pressure
2. Fluid Retention
3. Dehydration

http://healthyeating.sfgate.com/disadvantages-sodium-2948.html

http://www.mayoclinic.org/sodium/ART-20045479

Giving up all the foods you love is hard to do. I suggest you start as soon as you can, but don't be too hard on yourself. Do it at a pace you can handle. Maybe three days a week to start and then the next week, five days and ultimately build up to every day with the low-no salt lifestyle. I'll keep you posted as to what is working for me.

Fresh, Nutritious Satisfaction-Cucumber Boats and Single Serving Tomato Bites

Have a cucumber boat for lunch. You can fill it with just about anything you want. This one is so simple. Non-Fat cottage cheese, topped with sprinkles of red cabbage and unsalted sesame seeds. One bite sides are fun to add to the plate like this tomato half. That too, can be filled with what you like. Or, make a whole plate of tomatoes stuffed with a variety of flavors. Tuna, eggs salad, and hummus work well.

Peel the cucumber, cut it in half, scrape out the seeds, fill with your favorite light ingredient, top with a seed garnish and enjoy the fresh crunch. Delicious and nutritious.

Hitting a Food Wall

I'm full!

After almost a year of food blogging, watching too many food shows, pouring over Pinterest, reading anything about food, sometimes cooking just for fun, and gaining weight, I have to move on.

My focus now is on purely fundamental fare.

Today, my market basket was filled with mostly vegetables, fruit and nuts. I did get some non-fat cottage cheese, plain Greek yogurt and eggs too...oh, and a package of whole wheat pita pockets, but nothing else.

Flavoring has become over the top. I'm going to taste and eat food without flavor add. Cut the salt, leave the butter, cheese, and wonderful rubs and sauces I have learned to make, and fallen in love with.

It may be a bit extreme, but I have to do it for the love of the ingredients. I want to know them without make-up. They deserve to be loved with honorary reverence for who they naturally are. Me too.

A short time ago I shared with you that I had not been hungry and needed to give my taste buds a rest...this was probably the beginning of my need to stop the food frenzy. It's not just this year I have been cooking and eating too much flavorful food...it's been a love affair for a long time. A companion, an art class, a joy to enjoy from every angle.

I never thought to eat without trying to make it something unique and wonderful...not realizing it was unique and wonderful all by itself.

So far so good. Although I have some general withdraw from my cooking habit, I'm also finding it a pleasant change.

One meal I did this week was a combo. I cooked some cauliflower and then finely chopped some red peppers and a tiny amount of broccolini for added color. That was lunch. Then the next day I had about a cup left of the mix, so I tossed it in with one egg for a scramble. To my surprise, it was amazing. Not only good flavor, but the texture of the small cauliflower buds were much like fluffy eggs. The combination was perfect. A bit of spinach for a garnish and it was visually satisfying. I'll call it V'eggio Scramble.

Year-Round Healthy-Heart Valentine

We are coming up on Valentine's Day. For some this is a happy celebration, for others, without a love in their life, it can be a challenge. During these times you may forget to love yourself, one of the most important things you can do for a happier, healthier life.

Today, I'd like to suggest that a heart-healthy diet is a year-round valentine you can give yourself. There is a ton of information on this topic but here are a few highlights to get you thinking in this direction with a link to a great place you can get a pdf to download as a guide.

First things to take off your plate, or eat/drink as minimally as possible.

1. Processed meats as they are high in salt and preservatives.

2. Highly refined processed grains and carbohydrates. (Away from nature foods).

3. Soda

Great Go-to Foods:

1. Fruits and Veggies

2. Whole Grains

3. Fat-Free or Low Fat Dairy Products

4. Fish, Skinless Poultry, Lean Meats, Dry Beans, Eggs and Nuts

5. Tomatoes and Tomato Products

6. Orange and Grapefruit Juice

7. Lettuce

8. Papayas

Omega-3:

1. Fish

2. Canola Oil

3. Soybean Oil

4. Walnuts

5. Ground Flax seed and Flax seed Oil

Flavonoids: Up your Potassium In-Take

1. Red Grapes

2. Berries

3. Apples

4. Broccoli

5. White and Sweet Potatoes

Spices:

1. Limit your intake of salt to 2/3 teaspoon-1500 mg per day

2. Use other spices to add flavor

For more information:

http://womenshealth.gov/publications/our-publications/fact-sheet/heart-healthy-eating.pdf

Sharing a Plate of Fun

This is one of the most wonderful finds for this week. If you miss taking a look, you will really miss out!

http://aspokendish.com/

Get Your Glow On with Spinach

Spinach is one of the world's healthiest foods. I use it in almost everything I cook and it's also one of my favorite salad ingredients. Plus, it makes a quick and easy garnish on all kinds of food. Today I found a website that has an abundance of information on spinach, so rather than try to distill the facts, I'm going to direct you to this site. I had no idea just how amazing spinach is for your body...so, get your glow on with some spinach today.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43

Slim Salads and Fruitful Sides

This beautiful salad serving is a dieters dream. It's so appetizing that it fills you up just looking at it. The baby arugula is topped with thin slivers of red onion and some fine crumbles of tomato basil feta cheese. Add a quick squeeze of Meyer lemon juice and that's it. Fabulous!

With a few things on hand, this salad plate takes about 2 minutes to prepare. Its fresh look, a new take on plating, is what makes this so special. I hope the next time you are out you'll pick up a few of these slim serving dishes and make them your new go-to for salad and sides. It's a tiny trough with tasteful appeal.

Don't limit this lovely serving dish to salads. It can be

 used for many foods. Breakfast, lunch and dinner.

Hope you are inspired to try something like this

yourself whether you are eating alone or with a crowd.

Spicy Pork and Baked Bean Soup with Veggies and More Pork

Well, I can't say I've ever made this. Pork and Bean soup...but it was quite good and feels like a warm hug in a cozy setting. I think everyone has their favorite pork and bean recipe but this was a new twist for me.

I did slow cook the pork and all the ingredients for hours and hours. Nice chops atop some spinach and carrots. Then I added some canned baked beans, brown sugar, vinegar, dijon mustard, ketchup, black pepper, green pepper corns, red pepper flakes, a few squeezes of sriracha and thyme to the mix. It's tangy and tame at the same time. It's worth giving a try. If you don't eat meat...go for veggie beans and add in tofu.

Start.

Finish.

Entertaining Simple Pleasures

This sounds easy enough. My research shows this is what consumers are looking for. Crafted, clean, fresh, homemade, nourishing, healthful ingredients that bring great taste to the table, evoke trust, show social concern, respect the growers and satisfy our emotional needs.

The first time I experienced this kind of delicious delight I was about nine. I had a wonderful friend whose mother canned her own strawberry jam and whipped up fresh buttermilk biscuits like you've never tasted.

We got up early to go to a horse show of rodeo and barrel racing and this was set out for our pleasure at the breakfast table. They were unassuming people with a love of all things true. They rode their horses with a solid knowing of the partnership between the horse and rider.

This same kind of reverence went in to the food they prepared. They were what some would call all-natural. No make-up, no BS, homegrown goodness. I never forgot this experience. When I cook, I always aspire to bring this ingredient to the table. True Love.

After years of all the fuss and fanfare of buzzwords in the food community—natural, artisan, local, authentic, farm-to-table, gourmet, new American, modern, fusion and sustainable, we've come full circle to a plate of simple pleasures.

My friends mother never knew the impact she had on me that day. It was her normal, everyday love that was folded in to my heart.

The next time you prepare a meal, remember...it matters to someone that you cared enough to take the time to offer them some wholesome goodness. It goes a long way when you feed a soul...simple as it may sound, it's a tall order for those that have been caught up in trying to impress.

If you are going to theme a meal adventure with your regional fare, make sure the garniture is golden.

It will shine bright for years in the heart of those you feed.

Light Snacking of the Healthy Kind

When food is artful it tastes better.

As I mentioned yesterday, I need to give my taste buds a rest and this was the first thing I wanted to eat. I went for a light, healthy snack.

This yogurt and juice smoothie in a small cordial hit the spot. A side of roasted almonds was the perfect complement.

Sometimes you might think eating healthy and light will not satisfy but it does.  Make a nice presentation for yourself. Sit down to enjoy every single bite and in many ways it will be more satisfying than an entire meal.

Cordial glasses served on a slate tray makes it seem special, the same way small plates are engaging.



This is light, lovely and most of all, healthy delicious.

Time-Out for Taste Buds

I have had very little appetite the last three days. Not much appeals to me. It happens.

So, I'm taking a little time out to reset my taste buds.

Do you Eat @ Your Desk?

70% of Americans eat at their desk several times a week. How about you?
Eating this way is convenient if you want to keep working, but it's not healthy.

It promotes mindless eating. Not only that, you eat more than you would if you took the time to step away and enjoy your food.

I've read that your desk is 400 times more dirty than your toilet. Now add in your phone, your mouse, your fingers to food ratio and it's getting pretty gross.

If you work on a laptop you don't see the reality that others experience...look at your keyboard—is it clean, are there crumbs, do you have splash marks on the keys and screen...think about it.

When was the last time you cleaned it?





TIP: Unless it is absolutely essential, which I can't think of when that might be, I encourage you to stop eating while at your computer.

Cut Calories by Cooking

It's that time of year. Diet commercials abound.

You want your jeans to be a little looser and easier to zip into. When you like to cook it seems like a year round battle but I'm going to give you a little good news.

Cooking actually cuts calories, and the more you do, the more you lose, or at least offset some of your intake.

These activities average 26-102 calorie burn. The low number is for 15 minutes of activity and the high number is for an hour.

Shopping for food, putting away groceries, food prep and cooking, setting the table and serving food, and last clearing and washing the dishes.

Pot Roast and Noodles

Pot Roast and noodles is something my mom made quite often. I've never made it so I thought I would give the crock pot another try. Simple, simple. Carrots, celery, red peppers, shallots, and mushrooms on the bottom with the roast on top. I did sear the roast in a pan before putting it on the slow cook. I again used the high setting. Cooked for four hours and it was all juicy tender. Rather than leave it in larger chunks, I did an easy shred of the beef. I went all the way with moms tradition, using packets of onion soup mix for flavoring. You don't need to know anything about cooking to do this meal and it's quite satisfying overall.

The nutty thing was it did taste good but something in my memory was a bit haunting. I have no idea what it was, but it was heavy on the emotion side of things. There was enough here for me to eat for a couple of days at least, and the second serving I made into more of a soup. But I had to freeze the rest, until whatever it was became clear to me. Was I missing mom, was I reliving a memory, was it too close to some emotion I had not dealt with...hmmm, maybe it was none of that. Sometimes food is like that. It creates a strong tie that you may not be aware of for years and years. The taste and smell linger long after the event. I don't know if you can relate, or if you have some of those memories yourself. One thing is for sure, I was back at the kitchen table of my heart and it stirred something up. Just before I put the lid on I sprinkled in some thyme...maybe that was the trigger?

Sunning Herbs

We've had some very cold nights but today is quite sunny.

My potted herb garden is taking a sun bath while it can.

Soaking in more delicious vitality. I think I'll do the same.

Dill up your Veggies, Dips and More

See anything unusual about this image? It's a clue as to why not to throw out your pickle juice.

Bubbies makes some of the best pickles in America, so after you have finished your jar, don't throw out the juice. As it says...no sugar, vinegar or preservatives.

Keep the wonderful kosher dill brine and re-use it to pickle up your carrots or other vegetables. Their recipe is gold medal, so why not take advantage of their amazing flavors and infuse your recipes with this delicious diller.

You can also add it to spike your deviled eggs, salad dressings and dips. Mix it into anything that would benefit from a splash of bright brine. Soups, tuna salad, BBQ sauce...

And, don't forget to grab a new jar of pickles when you are out. I get mine at Whole Foods.