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Let’s get started Living better – Recipe of the Day Enclosed

Alright Fat Farmers, let’s get started living better by getting all the hoopla out of the way and start becoming more healthy today.  We’re going to start slowly, by promising to eliminate all food that has been processed or has more than 3 ingredients listed. 

The ingredients list shows ?what is used to make the product. All ingredients must be listed in descending order by weight, including added water, on the side of the packaging alerting the consumer to the health benefits to what they are eating.
 
 ??When selecting a food and reading its ingredient label, pay special attention to the first 1-2 items listed. These items are most promient. If unhealthy fats or sugars are listed first, don’t eat that food! 
 
The lists below will help in your decision making process:

 

Ingredients With Added Sugars:  Ingredients High in Saturated Fats and Trans Fats: 
  • Corn syrup
  • Fruit Juice concentrates
  • Honey
  • Molasses
  • Brown Sugar
  • Corn Sweetener
  • Dextrose
  • Fructose
  • Glucose
  • High-fructose corn syrup
  • Invert sugar
  • Maltose
  • Malt syrup
  • Raw Sugar
  • Sucrose
  • Sugar
  • Syrup?
  • Partly hydrogenated oils
  • Butter
  • Lard
  • Coconut oil
  • Cocoa butter
  • Palm kernel oil
  • Palm oil
  • Meat Fat (pork, beef, poultry, etc.)
  • Cream
  • Whole-milk solids
  • Egg Yolks
  • Vegetable shortening
  • Hydrogenated vegetable oil 
?Choose These Healthier Oils:? ?Choose More Whole Grains:
  • Olive oil
  • Canola oil
  • Safflower oil
  • Sunflower oil
  • Sesame oil
  • 100% Whole Wheat
  • Whole Oats
  • Brown Rice
  • Bulgur
  • Graham flour
  • Oatmeal
  • Whole grain corn
  • Whole rye



Really shouldn’t be that hard.  How important is your health anyway?


Now, if you are really serious and aren’t going to look back, I’d go to the pantry and either finish off (“waist” not, want not) or throw away all, yes ALL of the snack food you have lingering there. (potato chips, crackers, chocolate bars, candy etc, etc)


Do it!!


We are going to have 3 or even 4 meals per day and at least 2 snacks in between.  You won’t starve, trust me.


Breakfast: 
Start the day by having eggs and bacon or sausage.  Really.  No toast today.  Orange or tomato juice or water and or coffee or tea.




Lunch:
Eat at Subway if you have one near by.  Have one of their salads or even a sandwich on wholewheat.  Get one the the ones rated around 500 calories.  Drink water, not soda, especially not diet anything.



If you are hungry in between meals have an apple, tomato, celery, or even a pickle.  No carbs for snacks!

 




What we are shooting for is protein in the morning that will stick to your ribs and not turn to sugar quickly.  This should easily hold you until lunch if you don’t put sugar in your coffee.  A nice hardy lunch will maintain your energy until dinner.  If you are tired and hungry eat some fruit in between.

Low Carb Fruits



See, this really isn’t that hard, you just have to want to.  We will get more adventurous in the near future.  Start simple, don’t cheat, please.  


If you find yourself cheating a lot, you really need more help than I can give you.  Either give up and stay fat, cheating your family out of having you around in the future, or get professional consulting.


Let me also explain that our goal is NOT to lose weight, but to be HEALTHY.  The weight loss will follow.

SUN DRIED TOMATO CHICKEN BAKE by Sarah Fargoso

 

Baked Chicken and Sun Dried Tomatoes
Recipe Type: Main
Prep time: 15 mins
Cook time: 45 mins
Total time: 1 hour
Serves: 4
Ingredients
  • 1 lb chicken breasts, boneless, cut into 4 oz portions
  • 1 oz olive oil
  • 1 medium yellow onion, sliced
  • 1/2 cup sun dried tomatoes, chopped (if you use tomatoes packed in oil leave out the olive oil)
  • 1/4 c white wine
  • 3/4 c chicken stock
  • 1 t dried oregano
  • pepper to taste
Instructions
  1. Preheat oven to 325 degrees.
  2. Rinse the chicken under cold running water and pat dry.
  3. Place an ovenproof skillet over moderate heat.
  4. Once warm add oil.
  5. When the oil is hot, add half the onions to pan
  6. Place chicken in the pan with the onions.
  7. Cook chicken for about 8 minutes or until it will release itself easily from the pan
  8. Flip to cook the other side.
  9. Continue to cook for 4 minutes.
  10. Stir the onions to keep from burning.
  11. Remove the chicken from the skillet. Set aside.
  12. Place remaining onions and tomatoes over the caramelized onions in pan.
  13. Allow the onions and tomatoes to sweat in the pan for 3-4 minutes.
  14. Reduce heat and add wine.
  15. With a spoon stir the pan to remove the browned bits from the bottom of the pan.
  16. This deglazing technique will remove the flavor stuck to the bottom of the pan and release it to the vegetables.
  17. Add chicken back to the skillet.
  18. Add stock just until the liquid level reaches halfway up the sides of the chicken.
  19. Add oregano and pepper to taste. Cover with tight fitting lid and place in oven. Bake 30 minutes.

SUN DRIED TOMATO CHICKEN BAKE by Sarah Fargoso



Dinner:
Try this recipe and let me know what you think.  You can have it with a simple salad and home made dressing or oil and vinegar (better yet, lemon and a little olive oil).  Drink water or the wine you cook with.  Eat until you are satisfied, not stuffed.




Baked Chicken and Sun Dried Tomatoes

INGREDIENTS
1 lb chicken breasts, boneless, cut into 4 oz portions
1 oz olive oil
1 medium yellow or white onion, cut in half then sliced thin
1/2 c sun dried tomatoes, chopped, (not packed in oil)
1/4 cup white wine
1/2-3/4 cup chicken stock (home made if you’ve got it, low sodium if you don’t)
1 teaspoon dried oregano
pepper to taste

DIRECTIONS
Preheat oven to 325 degrees. Rinse the chicken under cold running water and pat dry.Place an ovenproof skillet over moderate heat. Once warm add oil. When the oil is hot, add half the onions to pan and place chicken in the pan with the onions.
Cook chicken for about 8 minutes or until it will release itself easily from the pan then flip to cook the other side. Continue to cook for 4 minutes.  Stir the onions to keep from burning.

Remove the chicken from the skillet. Set aside.

Place remaining onions and tomatoes over the caramelized onions in pan. Allow the onions and tomatoes to sweat in the pan for 3-4 minutes. Reduce heat and add wine. With a spoon stir the pan to remove the browned bits from the bottom of the pan. This deglazing technique will remove the flavor stuck to the bottom of the pan and release it to the vegetables.

Add chicken back to the skillet. Add stock just until the liquid level reaches halfway up the sides of the chicken. Add oregano and pepper to taste. Cover with tight fitting lid and place in oven. Bake 30 minutes.


Enjoy.


No ice cream tonight.  Promise! – jughandle

Spicy red onion spread

This is a modification of a recipe I saw on the web.  I think you’ll love it.  You can use the onion jam on roasted or grilled meats, hamburgers, over Mexican food or just spread on bread. You can also find the recipe under condiments in the recipe tab section of the blog.- jughandle

 

Spicy red onion spread

2 tablespoons olive oil

2 red onions, peeled and sliced into slivers

2 cloves garlic, sliced

2 chipotle chiles in adobo, diced

1/2 cup balsamic vinegar

1/8 teaspoon cayenne

Salt to taste

Method:

Heat the oil in a large skillet on med heat.  Add the onions and garlic, and while sauteing for 10 minutes stir occasionally or until softened.

Cover, and cook for 20 more minutes, stirring once. Uncover and add the chipotle chiles, balsamic vinegar and cayenne. Stirring often, cook until the vinegar is reduced and onions are softened and a dark, red brown, about 10-15 minutes. Add salt to taste. Serve warm or at room temperature. Will keep in the refrigerator for 2 weeks.

Yield: about 1/2 pint

Note: You can add more chipotle chiles if you want it to be hotter.

 

Pico De Gallo Recipe
Pico De Gallo Recipe
Recipe Type: condiment
Author: Alice
Prep time: 15 mins
Total time: 15 mins
Serves: 2
Ingredients
  • 4 ripe tomatoes, seeded and chopped coarsely
  • 1 med-large onion, chopped coarsely
  • 1 jalapeno, seeded and chopped finely
  • 1.2 cup cilantro, chopped
  • salt and pepper to taste
  • juice of 1 lime
Instructions
  1. Gently combine all the ingredients in a medium bowl.
  2. Allow the salsa to rest for 10 minutes before serving

 

 

Pico De Gallo Recipe

by Alice of www.everydayalice.com

Ingredients:

4 ripe tomatoes, seeded and chopped coarsely ( I like vine-ripened tomatoes)

1 med-large onion, chopped coarsely

1 jalapeno, seeded and chopped finely (be careful to wash your hands well after handling jalapenos)

1/2 cup cilantro, chopped

salt and pepper to taste

Juice of 1 lime

Directions:

Gently combine all the ingredients in a medium bowl.  Allow the salsa to rest for 10 minutes before serving. Enjoy!

Recipe – Chopped Vegetable Salad

I stole this recipe directly from David Lebovitz’s blog.  Please visit his site for great insight to living and eating in France.

From DavidLebovitz.com

 

 

 

 

 

Chopped Vegetable Salad with Lemon-Garlic Dressing
Two servings
I guess I’m more French than I thought because I’m not a fan of very hard vegetables raw, like broccoli, cauliflower, or green beans. So if I use them, I blanch or steam the vegetables lightly, to make them a bit more palatable.
For the dressing:

2 cloves garlic, peeled and grated or minced
2 tablespoons fresh lemon juice
1 teaspoon kosher or sea salt
1/2 teaspoon Dijon mustard
1/4 cup (60ml) olive or grape seed oil, or another favorite oil

For the salad:

6 cups (700g) mixed chopped vegetables and other additions, such as:

-Crumbled bacon
-Diced avocado
-Cubed grilled chicken
-Batons of baked tofu
-Crumbled feta, goat, or blue cheese
-Shredded romaine, radicchio, or gem lettuce
-Sliced or quartered radishes
-Grated or julienne-cut carrots
-Shredded red cabbage
-Minced parsley or chives
_Lightly steamed or blanched broccoli, cauliflower, green beans, or asparagus
-Diced hard-cooked eggs
-Pumpkin seeds
-Quartered cherry tomatoes
1. In a large salad bowl, mix together the garlic, lemon juice, salt, and mustard with a fork

2. Add the olive oil and stir with the fork until the dressing is well mixed. (I don’t emulsify the dressing as I feel it gets too heavy and thick.)

3. Add the salad ingredients and toss well.

Condiment Replacement Recipes- Heinz Ketchup Copycat

In our last post, I hopefully put the fear of God in you about some of the additives in processed foods.  We all love our condiments.  God knows, I’m a hot sauce and ketchup freak.  That said, how can we avoid the additives in our favorite condiments.  Largely, we can make our own.  And we can make them BETTER!

This will be an on going  feature.  Look for your favorite recipes under the “recipe” tab on our home page.

Heinz Ketchup Copycat Recipe:

This recipe came mostly from  http://www.topsecretrecipes.com/Heinz-Ketchup-Recipe.html

23 Calories per serving
Cook time:  1 1/2 hours
Makes 1 1/2 cups

Ingredients:
1 – 6 oz can of Italian tomato paste (read the label)
1/2 c – light corn syrup (or honey for a healthier version)
1/2 c – white vinegar
1/4 c – water
1 T – sugar
1 t – salt
1/4 t – onion powder
1/8 t – garlic powder

Combine all ingredients in a medium saucepan over medium heat.  Whisk until smooth or use a stick blender

When mixture comes to a boil, reduce heat and simmer for 20 minutes.  Stir often to avoid burning on the bottom.

Remove Pan from heat and cover until cool.  Chill and store in a covered container.

Jughandle recommends:


Try using whole fresh tomatoes, fresh onion and garlic