Tasty Tuesday! More One Pot Wonders!

This is another great recipe that is prepared in the crock pot!  Enjoy this on a cold day or night and it will warm you up!

Slow Cooker Pork with Apples

1             tsp poultry seasoning

               Salt and pepper

1             whole 2 lb boneless pork loin roast trimmed of and tied

3             large sweet tart apples such as Gala, cored and cut into eigths

2             fennel bulbs with fronds (about 12 oz total) thinly sliced

1             cup apple cider

Mix the poultry seasoning, salt and pepper in the slow cooker and add the pork roast, rubbing with seasonings to coat.  Toss apples and fennel together and place around and underneath the roast.  Pour in cider.  Cover and cook on low until done – about 5 hours.

Remove to serving platter and pour sauce from slow cooker into a fat separator.  Bring sauce to boil in small sauce pan until reduced by half.  Slice meat and garnish with fennel fonds and serve with sauce on the side.

262 calories, 5 g fiber, 4g fat, 33 prot and 25g carbs

Read More

Select the Right Proteins

Compare the following Proteins
6 oz porterhouse – 38g protein, 44 g fat, 16g saturated fat

6 oz salmon – 34 g protein, 4 g saturated fat, 18g good fat

1 cup lentils – 34g protein, <1g fat, high in fiber, vitamins, minerals and phytochemicals

Pick protein by the least amount of feet – fish, poultry, then 4 legged animals.

Fish – good food for the heart and the brain
       – protects arteries and blood pressure
       – protects against brain infarcts
       – predictors of stroke and dementia
       – fish provides DHA which has been shown to ward off Alzheimer’s and other forms of dementia

Poultry – protein with a punch 
            -- chicken and turkey have never been directly associated with chronic diseases 
            -- provide an abundance of nutritional goodness 
            -- poultry is largely devoid of saturated fats

Eggs – high quality, low fat protein
         --Prepare them boiled or poached
         --Microwave them too

Wild Game – Deer, antelope, moose, duck, goose, pheasant, turkey, quail and dove are great high quality lean proteins. Wild animals are free of antibiotics and hormones but are plentiful in omega 3 fats. 

Can you get too much protein?  Over the short term – not a problem.  But over a long duration, the acid released in the blood after consuming protein needs calcium to be neutralized or buffered.  If there is not sufficient calcium in the bloodstream, it is taken directly from the bones.  The calcium acid waste is secreted by the kidneys.  A long time high protein diet can predispose to osteoporosis.  The kidneys could also be overtaxed. 

Red meat contains -- a lot of saturated fat
                               – certain chemicals that are pro-inflammatory fatty acid
                               -- a lot of omega-6 fatty acids 
                               -- minimal omega-3 fatty acids

Portion control – Limit what you eat to what fits in your two hands cupped together – with the exception of fruits and veggies.

PLAN OF ACTION-- Select the right proteins

1. ALWAYS CONSUME THE HEALTHY PROTEINS –

·         Fish, shellfish, poultry, beans and legumes, nuts, seeds, whole soy foods, wild game, omega-3 fortified eggs and low-fat / skim dairy

·         Strive for 3 servings of fish / week.  Oily fish is best (salmon, tuna, mackerel, sardines, herring and lake trout).  Avoid shark, marlin, king mackerel, tile fish and swordfish due to toxins 

·         Consume omega-3 eggs as desired

·         For optimal appetite control, be sure to include healthy proteins at each meal

2. STRIVE TO EAT MORE VEGETABLE PROTEIN

·         Vegetable proteins guard and protect your health in ways that animal based proteins cannot

·         Beans and legumes, nuts, seeds, nut and seed butters and whole soy foods are excellent sources of vegetable based proteins

·         Beef, pork, lamb and whole dairy should be avoided and limited

3. LIMIT UNHEALTHY PROTEINS

·         Limit red meat to 2 servings per week.  Choose lean cuts when you do eat these foods

·         Limit or eliminate whole dairy products

Read More

Fats – The Good, The Bad and The Deadly!

Cardiovascular (CV) disease remains the number one killer of Americans – more than all cancers combined.  However, fats are not all created equal and some fats are even helpful. By choosing the right fats and avoiding the wrong ones, you can slash the risk of CV disease. 

The GOOD

Good fats provide improved neurologic and mental health, protect from some cancers and diseases, decrease the risk of type 2 diabetes, improve blood fat profile, create a more efficient metabolism and decrease inflammation.

GOOD FAT #1 - Monounsaturated fats are plant-based fats that remain liquid at room temperature.  Sources are olive oil, canola oil, avocados, nuts and seeds.  The benefits of monounsaturated fats are improved health of your arteries, a boost to your metabolism, and protect against insulin resistance (an early precursor to diabetes).

GOOD FAT #2 – Omega-3 Fats – these are the heart health superstars!  Benefits include:

·         Reduced progression of atherosclerotic plaque

·         Reduced risk of arrhythmia and sudden death

·         Lowered triglycerides levels

·         Reduced blood clotting tendency

·         Lowered blood pressure

·         Enhanced arterial health

·         Reduced arterial inflammation

All of this with no side effects.

Where to get these foods:

·         Oily fish – salmon, tuna, mackerel, sardines, herring and lake trout

·         Walnuts

·         Small leafy greens

·         Whole soy foods

·         Omega-3 fortified eggs

·         Canola oil

·         Flax seeds

The best forms are from seafood and omega-3 eggs as those are the only sources that provide the biologically active forms, DHA and EPA. 

The BAD

SATURATED FATS

Saturated fats are the fats found in four-legged animals such as cows, pigs and sheep,  and are found in red meat, whole dairy products, full fat cheese and butter.  These fats can clog your arteries and slow the clearance of LDL particles from the blood, but they also stimulate the liver to make more of the LDL particles as well as raise the bad cholesterol.

These fats also impair the function of the HDL cholesterol particles (good cholesterol).  New science demonstrates how saturated fats affect the brain and appetite.  Beef and dairy fats send signals to the brain to ignore the appetite-suppressing hormones.  The effect is immediate and lasts for up to three days.

How to keep saturated fats at a safe level

·         Limit red meat to two servings or less per week

·         Restrict whole dairy products

·         Use butter sparingly

The DEADLY

TRANS FATS

Trans fats are poison – you should avoid them completely as there is no safe limit.  Trans fats provide a quadruple insult to your arteries, clogging them more readily than any other ingredient ever identified in our food supply.  They lower your HDL (good) cholesterol, elevate triglycerides and directly incite arterial inflammation. In a Harvard-based Nurses’ Health Study, subjects who substituted a mere 2% of their daily calories from trans fats with a healthier form of fat, diminished their risk of cardiovascular disease by 53%.  Trans fats are also linked to Type 2 diabetes, metabolic syndrome and insulin resistance. 

How to eliminate trans fats

Trans fats are found in three basic food categories:

·         Processed foods made with partially hydrogenated oils

·         Stick margarine

·         Shortening

Processed foods most likely to contain trans fats include:

·          Baked goods, like cakes and cookies

·         Crackers

·         Fried fast foods *

·         Chips

·         Popcorn

* Most restaurant fried foods are fried in hydrogenated oils – you should try to avoid all fried foods from restaurants. 

Plan of Action for FATS:

1. GET TRANS FATS OUT COMPLETELY!

·         Avoid stick margarine, shortening, and foods containing partially hydrogenated oils

·         Only buy trans fat free margarine spreads

·         Check nutrition labels:  look for “0” grams trans fats and on the nutrition facts label, double check to see if there is partially hydrogenated oil listed in the ingredient listing – don’t eat it if it is listed.

·         Do not eat fried fast foods, burgers, chicken, fish, etc.

2. MINIMIZE SATURATED FAT

·         Keep saturated fats to safe and healthy levels by:

o   Limiting red meat to 2 servings or less per week

o   Using butter sparingly – use olive oil instead

o   Choosing reduced fat dairy products

·         If you enjoy cheese, use the highly flavored cheeses (parmesan, romano, feta) or the less fatty cheeses such as part skim mozzarella, in moderation

·         Use Greek style plain yogurt as substitute for sour cream

·         Limit sweets like ice cream for the occasional treat

3.  CONSUME MONOUNSATURATED FATS AS YOUR MAIN FATS

·         Use extra-virgin olive oil (EVOO) or canola oil in food preparation.  For cooking at high temperatures, use canola oil or coconut oil

·         Consume nuts and seeds daily – strive for 1 small handful each day

·         Incorporate peanut butter into your diet

·         Enjoy avocados regularly

4.  GET THE OMEGA-3 FATS IN!

·         Eat three or more servings of oily fish each week.

·         Enjoy walnuts, whole soy foods, flaxseed, wheat germ, canola oil, omega 3 eggs and dark leafy greens for addition omega-3 fats.

·         Limit eggs to less than 5 per week if you are diabetic or have high cholesterol.

This is your FAT Plan – go forth and eat healthy!

Information taken from the book Eat Right for Life, Your Common Sense Guide to Eating Right and Living Well, by Ann G. Kulze MD.

Read More

Tasty Tuesday! - Hoisin Pork With Vegetables and Noodles

Hoisin Pork With Vegetables and Noodles

Ingredients

• 2 tablespoons hoisin sauce
• 2 tablespoons rice vinegar
• 1 teaspoon ground ginger
• 1 (3.5-ounce) package bean threads (cellophane noodles)
• 12 ounces pork tenderloin, halved lengthwise then sliced 1/4-inch thick
• 2 tablespoons cornstarch
• 2 tablespoons vegetable oil, divided
• 1 red bell pepper, cut into 2-inch-wide strips
• 1 large carrot, cut into 2-inch-wide strips
• 4 ounces sugar snap peas, trimmed (about 1 cup)
• 2 garlic cloves, thinly sliced
• Cilantro leaves, for garnish

Preparation

1. Combine hoisin, vinegar, ginger, and 3 tablespoons water in a bowl; set aside. Place bean threads in a separate bowl; cover with boiling water, and let stand 10 minutes or until tender. Drain.

2. Dredge the pork in cornstarch. In a large nonstick skillet, heat 1 tablespoon oil over medium-high heat. Working in 2 batches, sauté pork 2 minutes per side or until golden brown and just cooked through. Remove with slotted spoon. Add remaining oil, then add bell pepper, carrot, peas, and garlic. Cook, stirring frequently, about for 2 - 3 minutes or until vegetables are crisp-tender. Add reserved hoisin mixture to the pan; bring to a boil. Add pork, and cook 1 minute or just until pork is heated through.

3. Place the bean threads on a platter, and top with the stir-fry. Garnish with cilantro leaves, if desired.

Enjoy!

 

Read More