Tips On Eating Healthy

Here are some tips to stay healthy:

Slow down on the sodium: Americans eat more than double the daily amount of sodium recommended by the American Heart Association. Too much sodium increases the risk of heart disease, stroke and other health problems, but this excess isn’t just from salting at the table. Americans get most of their sodium — 77 percent — from processed foods. If you choose these foods, compare the labels and look for lower-sodium versions.
Pile on the fruits and vegetables: Choose all kinds of fruits and vegetables — fresh, frozen, canned, juiced and dried. Fruits and vegetables contain vitamins, minerals and other nutrients. Look for fruits and vegetables of many different colors. Then try a “healthy sauté” using a small amount of liquid to cook vegetables. Need a quick, healthy weeknight dinner? Try a salad. The American Heart Association has tasty recipes packed with such items as tofu, broccoli, mushrooms and much more.
Get the skinny on fats: Learn how to substitute good fats (mono and polyunsaturated fats) for bad fats (saturated and trans fats). For example, try canola oil or olive oil instead of butter. Choose lean meats, poultry without skin and fish instead of fattier cuts of meats. Enjoy heart-healthy fats in moderation and remember this tip: 1 teaspoon equals 1 serving.
Cook at home. Cooking at home is not only a great way to make sure the ingredients are healthy, but portions are correct. Try using a smaller salad-size plate instead of a big dinner plate, as well.

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Jacques Pepin's Chicken Supremes with Tapenade and Mushroom Sauce Recipe

Serves 4 4 skinless, boneless chicken breasts, about 6 ounces/170g each 1 tablespoon good olive oil Tapenade 3/4-cup/33g mix of pitted olives, black oil-cured olives, Kalamata olives, and green olives 1 small garlic clove, peeled and sliced 2 dried apricot halves, cut into small pieces 1 1/2 tablespoons/37ml drained capers 2 tablespoons/30ml xtra virgin olive oil Mushroom Sauce: 4 tablespoon/57g unsalted butter 1 1/2 cups/234g Baby Bella mushrooms, washed and cut into 3/4-inch pieces 1/2 cup/50g chopped onion 1/2 teaspoon/2ml salt, plus extra to taste 1/2 teaspoon/2ml freshly ground black pepper, plus extra to taste 1/2 cup/125ml dry white wine 2 tablespoons/30ml chopped fresh chives or par Put all the tapenade ingredients in the bowl of a food processor, and pulse to make a coarse puree. Cut a horizontal slit in each chicken breast to create a pocket, and stuff with the tapenade. Set aside until serving time. Preheat the oven to 350F/180C/Gas4 Heat the olive oil and 2 table...

Homemade Turkey Ham Recipe

Making your own cured turkey “ham”, is not only healthier, but in our opinion much tastier. It will be much lower in sodium and be preservative free. You are going to use turkey in 3 different forms. Cubed, minced and pureed. This will give it a more “ham” like texture. Start with 2 pounds 10.5 ounces of skin off deboned turkey thigh meat Cubed Turkey 14 ounces/400 grams turkey meat, cut into cubes 1 teaspoon/4 grams salt 1/4 teaspoon/1 grams curing salt Minced/Ground Turkey (if you use pre minced make sure it’s thigh meat) 14 ounces/400 grams turkey meat 1 teaspoon/4 grams salt 1/2 teaspoon/2 grams curing salt 2 Tablespoons plus 2 teaspoons/40mls water For The Puree 10.5 ounces/300 grams turkey meat 4 teaspoons/20mls water 1/2 teaspoon/2mls garlic powder 1 teaspoon/4 grams salt 1/2 teaspoon/2 grams curing salt 1 large egg white 2 teaspoons/10ml liquid smoke 1/2 tablespoon/2 grams smoked paprika Trim the turkey if not trimmed alread...

The History of Thanksgiving and it's Origins

In 1621, the Plymouth colonists and Wampanoag Indians shared an autumn harvest feast that is acknowledged today as one of the first Thanksgiving celebrations in the colonies. For more than two centuries, days of thanksgiving were celebrated by individual colonies and states. It wasn’t until 1863, in the midst of the Civil War, that President Abraham Lincoln proclaimed a national Thanksgiving Day to be held each November. THANKSGIVING AT PLYMOUTH In September 1620, a small ship called the Mayflower left Plymouth, England, carrying 102 passengers—an assortment of religious separatists seeking a new home where they could freely practice their faith and other individuals lured by the promise of prosperity and land ownership in the New World. After a treacherous and uncomfortable crossing that lasted 66 days, they dropped anchor near the tip of Cape Cod, far north of their intended destination at the mouth of the Hudson River. One month later, the Mayflower crossed Massachuse...

Chinese Chicken Teriyaki & Bok Choy Egg Rolls

T he original recipe came from Nakano. We have changed it up a bit to accommodate our clients tastes. Makes 18 egg rolls Serving Size: 2 egg rolls ⅓ cup/79ml soy sauce ¼ cup/60ml Seasoned Rice Vinegar 1 teaspoon roasted sesame oil 2 tablespoon honey 2 cloves garlic, minced 2 teaspoons fresh ginger, finely minced 3 tablespoon cornstarch 1 tablespoon canola oil 1 pound/450g of chicken breast, small diced 1 tablespoon canola oil ½ cup celery/115g, sliced thin 1 ½ cups/150g Napa cabbage, thinly sliced ¼ cup/12.5g carrots, thinly sliced 2 scallions, sliced 2 cloves garlic, minced Salt and pepper 18 egg roll wrappers 1 cup/250ml canola oil, to sauté Combine soy sauce, Seasoned Rice Vinegar, sesame oil, honey, garlic, ginger and cornstarch. Heat oil in pan and cook chicken, then add teriyaki sauce and cook until thickened, approximately 3 minutes. Set aside. Wipe pan clean and add oil, celery, Napa cabbage, carrots, scallions, garlic, salt and pepper. Cook until all water is...

Healthy (and Organic) Snack Ideas For Kids

It is tough to find good snacks for kids in this day and age of highly processed, fast foods. Here are some healthy ideas for snacks...all organic of course. These ideas are great for adults too! Need a little extra boost at the office between meetings and meals? Here are a few solutions. Apple Slices and Peanut Butter (try adding a bit of organic maple syrup to the peanut butter and microwaving for an extra special treat) Fruit Slices and Soy Cream Cheese (a tub of vegan soy cream cheese (at room temperature) with 1/4 cup undiluted apple juice or orange juice concentrate and a dash of cinnamon. Stir vigorously until smooth. Serve with apple and pear slices, strawberries, and banana chunks for dipping. Whole Wheat Zucchini Muffins Tortilla Chips sprinkled with Cheese (or cheese alternative) Fruit Skewers (simply cut any fresh fruit in season into bite-sized chunks and alternate on wooden or bamboo skewers with grapes) Dried fruits (s...

New Research Shows 'Profound' Link Between Dietary Choices And Brain Health

New research has highlighted the profound link between dietary choices and brain health Date: April 24, 2024 Source: University of Warwick Summary: New research has highlighted the profound link between dietary choices and brain health. New research has highlighted the profound link between dietary choices and brain health. Published in Nature , the research showed that a healthy, balanced diet was linked to superior brain health, cognitive function and mental wellbeing. The study, involving researchers at the University of Warwick, sheds light on how our food preferences not only influence physical health but also significantly impact brain health. The dietary choices of a large sample of 181,990 participants from the UK Biobank were analysed against and a range of physical evaluations, including cognitive function, blood metabolic biomarkers, brain imaging, and genetics -- unveiling new insights into the relationship between nutrition and overall wellbeing. The food preferences ...

Gluten Free No Bake Key Lime Pie Recipe

Key lime pie is a staple in southern Florida and especially in the Keys. When I first visited Key West I OD’d on everything key lime from fudge to cakes, shakes and more . Serves 4-6 2 cups/241g pecans (substitute any non-salted nut you prefer) 2-3 tablespoons/29-43g melted unsalted butter or nondairy equivalents 1-2 tablespoons brown sugar (more or less depending on your sweet tooth) 2- 8 ounce/225g package of softened cream cheese 1- 14 ounce/435ml/400g can sweetened condensed milk 1/2 cup/125ml key lime juice (substitute regular lime juice) 1 teaspoon/5ml vanilla zest of one lime juice of 1 lime or 1/2 tablespoon/7ml key lime juice 1 cup/250ml whipping cream, whipped Place the nuts in the food processor and run until the nuts are finely ground. With the blade running add the sugar then the melted butter or margarine. If making individual pies, divide the nut mixture evenly. Press into ramekins or custard cups. If using a...

Gluten Free Chocolate Pye Recipe

Ingredients For the crackling crust: 6 ounces ground almonds 1 egg white 2 ounces caster sugar (superfine) For the topping: 8 ounces plain chocolate, grated 1 pint plus 4 ounces (2 1/2 cups) double cream (or heavy cream) To decorate: Toasted almonds Yellow rose petals Directions Work the ground almonds, egg white, and sugar into a paste and knead into a ball. On a sugared surface, roll out to a round large enough to line an 8-inch nonstick flan tin, 1/4-inch thick and leave to dry for 30 minutes. Preheat the oven to 350 degrees F. Place the rested pastry in the tin and decorate the edges with the finger and thumb technique. Line with foil (but no baking beans) and bake blind for 20 to 25 minutes. Watch carefully to avoid scorching. Leave to cool. Melt the chocolate in a bowl set over hot water, then mix in the cream, stirring all the time to prevent splitting. Remove from the heat and, as the chocolate starts to set, beat the mixture to a light...

Cave 24 Cannes

This summer, I once again have the opportunity to be guest chef in a series of different venues in Cannes, France. Cave 24 is one of them! When next you are in the South of France, be sure and check them out. - Chef Joseph Yacino

Orange Chipotle Turkey & Wild Rice Fruit Stuffing Recipe

The thought of Thanksgiving brings visions of a Norman Rockwell painting, with a table laden with all of the traditional foods. Over the past decade or so there have been those that did their best to change those traditions by not having turkey as the star. I however am not one of those people. In my world unless you are a vegan or vegetarian it is de rigueur to consume turkey. This does not however mean I am against “playing with the recipes”. As a chef, this is what I love to do. Below is a fun way to stick with the basics while making it a bit healthier, giving it a flair of elegance and keeping it gluten free. Supplies 12 - 15lb/5.54-6.8 kg Fresh Turkey 3 carrots, cut in half lengthwise and widthwise making an elongated half circle 2 stalks celery, cut into 4 pieces each 1 large onion cut into 6 wedges turkey neck and giblets skewers kitchen twine large piece of foil to cover bird, oiled and dusted with flour, or cornstarch if...

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