Moroccan Beef & Butternut Squash Tagine: recipe

(disclaimer: photo from mosiakevents)

Go for a Moroccan theme: dress your table and atmosphere for the occasion.

Moroccan Beef & Butternut Squash Tagine

Ingredients:

2 teas Paprika

1 tea cinnamon

¾ tea salt

½ tea crushed red pepper

¼ tea freshly ground black pepper

1 1 Lb beef shoulder roast, or (pot roast, if you can slow cook it for at least 4 hrs), cut into one inch cubes

1 Tbl olive oil

4 shallots, quartered

4 garlic cloves, chopped

½ C low sodium &, or fat-free chicken broth or (use 1 C, if you slow cook for at least 4 hrs)

1 14.5 oz can diced tomatoes, undrained  or (use 2 cans, if you slow cook for at least 4 hrs)

3 C’s, (about 1 Lb), (1-inch cubed) peeled butternut squash, I keep two halves to make a squash bowl (I use the circular end and keep it whole, just cutting it in half).

¼ C chopped fresh cilantro

Instructions:

1.    Combine first 6 ingredients in a medium bowl. Add Beef; toss well to coat.

2.    Heat oil in a Dutch oven over medium-high heat. Add beef & shallots; cook 4 min’s or until browned, stirring occasionally. Add garlic; cook 1 min, stirring frequently.

3.    Stir in broth & tomatoes; bring to a boil. Cook 5 min’s. [*note: if you used the cheaper cut of meat, like pot roast, cover w lid, reduce heat to simmer, cook slowly for at least 4 hrs. You have doubled the liquid so that it will not cook dry, the liquid will slowly cook down.]

4.    Add squash; cover, (reduce heat if cooking the quick way), and simmer 15 min’s until squash is tender. Sprinkle w cilantro.

5. Serve w a crusty bread. I place in bowl that has a festive clothe draped over.

Sea Bass w White Wine, Lemon Grass and Caper Topping: recipe

Sea Bass w White Wine, Lemon Grass and Caper Topping:

You Need:

Sea Bass Fillets (I prefer skin off), one per person

One garlic clove

One onion

Olive oil

One lemon grass stalk (take off outer stalk that is too tough to use)

One leek

One tea small capers

Instructions:

1. In a frying pan: Pour just enough olive oil to coat the bottom of the pan
2. Add a finely minced one clove garlic 
3. Brown it lightly
4. Add one chopped onion
5. Sauté' until limp or translucent
6. Add about 2 inches of the length of a lemongrass (thinly sliced)
7. Add one inch of a thinly sliced leek
8. Deglaze pan by pouring white wine up to about 1 1/2 to 2 inches up the bottom of pan;
9. While cooking down add a about a tea of small capers.
10. Meanwhile, broil Thick Sea Bass fillets in oven for 5-7 min's (depending on how thick your fish is, done is when it flakes w a fork; if overcooked it will be hard and tough, instead of the juicy you desire). Note: If you prefer to have the skin on, it is best to cook it on a grill or in a skillet on the stove to get the skin crispy.
10. For topping on stove: After the fluid cooks down (a few min's on high heat) it is ready to serve on fish. Set aside, keeping warm in foil.

Does he look yummy? He is!!!

Blood Orange, Kumquat, Quinoa Salad w Beets: Fresh Springtime Recipe, colorful and healthy!

I have a blood orange tree, so I look for ways to use up the delicious and pretty red fruit!

Blood Orange, Kumquat, and Quinoa Salad w Beets:

 Dressing:

1/4 C finely chopped grn onions

2 teas grated blood orange rind

1 tea grated lemon rind

2 Tbls blood orange juice

1 Tbl fresh lemon juice

2 tea finely chopped cilantro

1/4 tea salt

1/4 tea ground coriander

1/4 tea ground cumin

1/4 tea paprika

3 Tbl olive oil

Salad:

1 C uncooked quinoa

1 3/4C water

1/2 tea salt, divided

1 C blood orange sections, (4 medium oranges)

1 C cut up peeled avocados (about 2 avocados)

7 whole kumquats, seeded and sliced (w peal on)

2 medium beets, (cooked in boiling water w lid and cut into thin wedges)

Instructions: 

1. Dressing: combine first 10 ingredients in a bowl, stirring w a whisk. Gradually add oil, stirring constantly. Set aside.
2. Place quinoa in a fine sieve in a Lg bowl. Cover quinoa w water (Do not allow water to run quinoa over wire sieve and lose your quinoa). Using your hands, rub grains together for 30 seconds; rinse and drain. Repeat procedure twice to rid of particles. Drain well.
3. Combine 1 3/4 C water, quinoa, and 1/4 tea salt in medium saucepan; bring to a boil. Cover, reduce heat, and simmer for 10 min's (until water is absorbed). Remove from heat, fluff w fork and add remaining 1/4 tea salt, blood orange sections, avocado, and kumquats in Lg bowl, tossing gently to combine. Add dressing; toss gently to coat salad. Spoon 1 C salad onto (in a birds nest shape) each of 4 plates; top each serving w 1/2 C thinly sliced beets in center of nest.

6 Myths, Mistakes & Lies to Losing Weight: Diet, How to really lose weight, Healthy eating can be for you.

6 Myths, Mistakes & Lies to Losing Weight and How To really Drop the Pounds & Keep It Off!

#1: Crash Diet

A fast weight loss promised sounds good. Who wouldn’t want to drop a large number in a short amount of time? Take a pill to keep your appetite at bay, sounds like a good temporary fix. One might think okay, I will lose the unwanted pounds and then eat regular after I am done. This may seem to work when you’re in your twenties and you are of a thin build in general,  because in youth, one has a quicker metabolism and recovery rate than those in their thirties and older.

The problem with this myth is trifold: Our bodies are made amazingly well; it is equipped for survival. The problem with crash diets is the body and mind cannot tell the difference between famine and an attempt to lose weight. So, the automatic response is to hold on to the fat cells at all cost, slowing the metabolism down to survive and then even burning lean tissue before it will allow the fat to go. The metabolism adjusts to the caloric intake you provide it. I call this the starvation mode, a mechanism that we would benefit from if we were in a disaster of some kind, but not something you desire to kick in while you are trying to lose weight.

Fact and how to Fix:

Instead of slowing the metabolism, speed it up by eating more food. More food means healthier food, the right kind of food. I’m not talking about Twinkies here. Eat a variety of foods from every food group. And, don’t deprive yourself from a small portion size of something that you really want. A tiny slice is better than feeling deprived, which leads to the willpower crumbling and then devouring the whole pie.  Instead of taking away all your calories, take down your calories 100 a day. A gradual change like this will not kick in the “Starvation Mode” because the body does not recognize the slow decrease. And a 100 calorie decrease is a small step, not an overwhelming large task; it is something you can easily do. I find a food diary is the best and easiest way to keep track. It is just like writing down every dime of money spent; allowing us to recognize where we spend our money; the same goes for tracking what we eat. Count every calorie, get know yourself and then how to feed your body with what it really needs.

#2: After Crash or an Adkins Diet, return to Normal Diet:

After a fast weight loss that is mostly water weight, the body is in a deprived state. It has hung onto its fat cells, although in their shrunken state you may have an illusion that they are not there. The body is dehydrated and still in starvation mode. Depending on how long the starvation continued, lean tissue may also be gone. Have you ever noticed a thin person with no muscle tone? This is the result. An additional problem is now that the weight seems to be off, who wouldn’t think they can simply return to a normal diet? Sounds reasonable, right?

The problem with this myth is that the body is hungry for food. As soon as it receives food, the fat cells plump back up and the lean tissue that was burned to stay alive is gone. This is why I am not a fan of the Atkins diet, once the person returns to carbohydrates, the body acts like a sponge, and hungry for the fuel, it sucks it right up like a starving animal would. Carbohydrates in moderation are a fuel for a person. Cutting back on them is fine, cutting them out altogether can cause problems.

Fact and Fix:

Stay on a healthy normal diet, do not deprive the body. Keep it hydrated, feed it with a balanced meal plan that has smaller portion sizes. Plan ahead so that one food group does not monopolize your eating pattern. Some people can find themselves only eating carbohydrates because the body will crave them whenever it is deprived. The need for instant fuel can be fixed by not allowing yourself to get hungry.

#3: Don’t Snack! Just eat Meals:

Thinking of snacks as vending machine type of junk food, snacks have been given a bad rap. Nutritious snacks on the other hand can be a key to keeping you not hungry. Not hungry means no bingeing or no bad food choices. Not to mention the effects on blood sugar and insulin levels in your body.  Whenever the hunger dude taps your shoulder, throw it a handful of something healthy, (which has been preplanned, and prepared) into your mouth. Make it easy on yourself to not get hungry.

Fact and Fix:

Each week, when you buy groceries, plan out what you want to have for snacks. Each day, before setting out, pack several healthy snacks in snack size baggies or Tupperware to keep in your purse or car. An insulated tote, lunch pail or cooler work well too. Try cut up veggies and fruits, like carrots, radishes, and apples. Nuts are a great quick fix too. I even have carried boiled egg whites with me. If snacks are at your fingertips and easy to eat, you will not find yourself looking into the eyes of a Snickers bar; and the portion size problem of eating the entire bag of Doritos is taken care of because you have prepared each bag with the amount needed to simply satisfy the bodies need.

#4: Skip Breakfast

A quick and easy way to shave off extra calories in your day can be had by just skipping this meal, right? It sounds good, especially if you are not a fan of eating in the morning. Studies have proved that 78 percent of people who had dropped at least 30 pounds, kept it off by eating breakfast verses those that did not have a morning meal. Additionally, other studies showed that having a healthy breakfast (like eggs) verses the equilant calories in bagels, ate 100-400 less calories in their lunch. Again, skipping breakfast tricks the body into storing fat, rather than metabolize it. The reverse occurs when an early meal is consumed, the body thinks, “I’m getting feed, I can release these cells and burn them, because I can depend on food coming in.” "The metabolizing" kicks in earlier than if you waited to wake your body up until lunch. Studies also show that you’re more likely to consume more calories in a day, if breakfast is skipped.

Fact and Fix:

Eating within an hour of waking up boosts your metabolism like an alarm clock, “time to start burning calories!” Whole grain food gives you an added plus, because the way it is digested. A complex carbohydrate takes longer to digest than a simple one will. The difference is keeping you full longer, verses white flour, simple carbohydrate that is digested quickly into simple sugars. This increases your insulin levels to handle them, which once these calories are used up, the process then gives you that drop in blood sugar, making you weak, hungry and ready to devour. To satisfy and keep your body full, go for things like oatmeal (grain) with nuts (protein), and raisins (natural sugar). The mix of protein and fiber is ideal to hold off hunger; try peanut butter on a wholegrain cracker, poached eggs or a veggie omelet with whole-grain toast, or a low-fat dairy like string cheese, yogurt, or cottage cheese with a fruit, like berries. If you are in too much of a hurry to do any of these, make a protein shake for the road with real fruit (frozen is good), protein powder, flaxseed oil, and I like to throw into the mix a fresh herb, like mint; this literally takes maybe 3 minutes to make. I also have found myself driving down the road eating handfuls out of a wholegrain Kasha cereal box and drinking a Dan Active. Just make sure you eat something healthy in the AM hours.

(Disclaimer: Photo found on fotosearch.com)

#5: Don’t need to Drink Water:

It is a funny thing that the body’s response to thirst is the same as to hunger. We cannot tell the difference between when we are simply thirsty or hungry because the hormones in the intestines that tell us we are hungry are very similar. Most of us reach for food, when we are only thirsty. The next time you are hungry, reach for a long drink of water and you may find that you don’t need to eat. Because water is essential in burning calories, those who drink eight glasses of eight ounces of water a day, burn more calories than those who consume less.

Fact and Fix:

To keep us hydrated, and to keep the metabolism hydrated and ready for action, try drinking water before every meal and snack. This works on several layers, obviously it will keep you hydrated, and aid in the deciphering of hunger verses the water need, but it will also aid you in eating 75 percent less calories in your meal, making a 44 percent increase in your weight loss. A tip to make the task of drinking so much water easier is to increase your water jug size. This concept works on a plate of food as well. Let me explain, if you go from drinking 8 glasses of water a day to 3 or 4 large jugs, it seems like the task at hand is not so large. On the reverse for eating, a smaller plate will look full with a smaller portion size, verses a large, mostly empty plate.

#6: Drinking Extra Calories is the same as Eating them:

Occasionally we find ourselves eating too much at a meal, and the body’s response is to eat less at the next one because we are basically full. It makes since to think the extra calories found in a drink would add up too, right? Our bodies don’t seem to register liquid calories the way it does with the food ones. Cocktails with calories in syrup, or large jumbo cokes consumed will not bring about you eating less at the next meal to “make up” for the extra calories consumed. It will actually do the opposite, because the sugar increase will increase your insulin level, making you need more food when your blood sugar bottoms out. There is also the effect of a willpower decreasing with the effect of alcohol that comes to mind, as well. You know, "that chocolate would sure be good with this port," comes into the picture; Suddenly that piece of cake sounds like a great idea, tonight, "I’m having fun, right?"

Fact and Fix:

Instead of the regular coke with syrup, go for a diet drink. Or leave off the whipped cream and syrups out of your coffee, switching to sweetener, skim milk or black coffee. I even add cocoa powder to my coffee sometimes. Dark chocolate in moderation is good for us; it is the fat in milk chocolate or syrups that we want to avoid. Herbal teas with lemon are wonderful cold or hot. Ask for club soda with 100 percent fruit juice for a cocktail, giving you fizz without the calories. A glass of red wine is good for you, if you only have the one glass; however, on many diet plans, the calories are considered to count as one fat. White wine does not have the same heart healthy benefits that are found in red. And mixed drinks are a usually a drink to stay away from.

Quinoa Casserole, Blk-eyed Peas w Grns, Eggplant, & Fettuccine Alfredo: Veggie Recipes, Low-fat, Healthy eating that tastes great!

I like to serve homemade wholegrain bread and herb butter (smash in mortar fav herb like rosemary add to some butter) w most veggie-style meals. ;-) If fresh herbs are not available, substitute dry herbs by cutting the desired amount by one-third (like turn 1 Tbl of fresh into 1 tsp of dried).-- I primarily use fresh because I grow them in my garden (this is the best way to get their flavor). If the dried herbs are old, they loose their flavor, so you would want to increase their amount. If they are freshly ground (like roasted coriander, or freshly ground nutmeg); they pack a stronger flavor, so use a lighter hand with them.

Quinoa Recipe:
Easy, Tasty Main Dish with Veggies, Herbs & Spices
Quinoa, fried tofu, olives and cashews combine with carrots, celery, zucchini, herbs & spices - making this easy quinoa recipe a tasty main dish casserole.
Although classed as a grain, quinoa (keen-wah) is technically an herb, originating with the Incas, in Peru. Quinoa is light, delicious, high in protein, and easy to cook. It can be used in place of rice, bulgar, or couscous in any recipe.
Serves four: Prep time, approximately 40 minutes. If you don't have all the ingredients - just follow my motto: Omit and Substitue.

Ingredients:
 • 1 c quinoa
• 1/2 lb extra firm tofu
• 1/4 cup cashew pieces (or almonds)
• 1 Tbsp peeled minced fresh ginger
• 1 garlic clove, minced
• 1/4 cup chopped black olives
(roasted various colored cherry tomatoes, char on grill, or in oven); I like the color & flavor they add.

• 1 six inch zucchini
• 1 medium carrot
• 2 stalks celery
• 1 bay leaf
• 1/4 tsp dried rosemary leaf, or 3/4 tsp of fresh diced rosemary
• 1 tsp dried basil leaf, or 3 tsps of fresh sliced basil 
• 1 tsp gr coriander, or 3 tsps of fresh sliced cilantro 
• 1/2 tsp powdered fennel, or 1 1/2 tsps of fresh chopped fennel bulb 
• 2 - 3 Tbsp olive oil
• 1/2 tsp garlic salt
• 1 Tbsp soy sauce
• 1 3/4 cup water
• 1/2 tsp sea salt
• 1/4 c. minced fresh parsley (if you used fresh cilantro above instead of dried coriander) or cilantro
Quinoa Casserole Directions:
1. Soak quinoa 15 - 20 minutes, rinse, drain and set aside
2. Cut tofu in bite sized cubes, place in a small bowl, sprinkle with garlic salt and soy sauce and shake or stir to coat with marinade. Set aside
3. Heat 1 -2 Tbsp olive oil on low in a large sauté pan or shallow 4 qt sauce pan
4. Mince ginger and garlic
5. Chop celery in small pieces
6. Peel and chop carrots in 1/2" dice
7. Wash, trim, and chop zucchini in 1 " dice
8. Coarsely chop olives and set aside
9. Turn the heat up to medium, and stir fry ginger, garlic, celery, carrots for 5 minutes
10. Add zucchini and stir fry another five minutes
11. Stir in dry spices, herbs
12. Add the drained quinoa and stir until coated with spices
13. Add 1 3/4 cup water, and salt, then bring to a boil, cover and cook 15 minutes on low
14. Meanwhile, fry the tofu cubes on medium, stirring and turning, until browned
15. Stir tofu, chopped olives and parsley into the quinoa and veg
16. Heat on low for another few minutes and serve

Low Fat Fettuccine Alfredo with Veggies (Easy) • 12 ounces pasta

Ingedients:• 2 cups evaporated skim milk
• 4 garlic cloves, minced
• 6 tablespoons parmesan cheese
• 1/4 cup fresh parsley
• 2 cups vegetables, steamed (your choice, add: broccoli, cauliflower, carrots. etc) Cauliflower if pureed tastes like the real thing / nonvegetarian fettuccine Alfredo.
• sea salt and fresh ground pepper
Directions: 1. Cook pasta according to directions on package.
2. Drain.
3. Place pasta in a large nonstick sauté pan along with milk and garlic.
4. Bring to a simmer.
5. Stir frequently.
6. Add cheese.
7. Continue cooking until cheese melts and sauce thickens.
8. Stir in parsley, salt and pepper.
9. Add steamed veggies. 


 Healthy Eggplant Stacks 
 Ingredients:
1 large eggplant, sliced thick
1 or 2 large tomatoes, sliced thick
salt
olive oil
lemon juice
2 garlic cloves, crushed
handful of fresh basil, sliced
2 sprigs of fresh oregano, chopped
2 stems of rosemary
1/4 cup grated Parmesan cheese
1/4 cup mozzarella cheese
Directions:1. Sprinkle with salt and lay eggplant slices between layers of paper towels. Allow to sit for 15 minutes (this helps draw out the bitterness). While waiting add crushed garlic to 1/4 cup olive oil and let sit. Rinse and pat the slices dry. Brush with a bit of olive oil. Bake for about 5 minutes at 350 degrees.

2. Remove the eggplant from oven and begin layering with the tomato slices, parmesan cheese and sprinkle some basil & oregano between each layer. One eggplant should make 2 stacks.

3. When you get through layering, drizzle the stack with garlic oil mixture, a squeeze of lemon juice, and top with mozzarella cheese. To hold it all together, strip the bottom 3/4ths on each rosemary stem and stick it through the top of each stack like a skewer. Bake in the 350 degree oven until the cheese is melted.

Pressure Cooker Black-Eyed Peas and Greens

Ingredients:
2 cups dried black-eyed peas
6-s crushed cloves garlic
frozen spinach (approx. 1 cup)
6 cups water
1 tsp dry thyme, or 3 tsps of fresh thyme
4 leaves fresh finely chopped sage 
3-4 stalks fresh finely chopped fresh marjoram
1/2 tsp red pepper flakes
sea salt to taste
Directions:
1. Very quick, simple and surprisingly yummy.
2. Rinse black-eyed peas, pick out the ugly ones. Put garlic, black-eyed peas, water, dry thyme, sage, marjoram and red pepper flakes into pressure cooker. Close lid and bring to high pressure.
3. Cook for 9 minutes at high pressure. While peas are cooking, thaw spinach in microwave. Cool peas by using quick release method on your pressure (pressure/steam release valve on your machine). Once pressure has been released, carefully open pressure cooker (watch out for steam!).
4. Stir in spinach, salt to taste. I recommend eating with cornbread.
Serves: 12

Enjoy!

How to Paint on canvas or board: Arts and Crafts

I have had several friends who desire to learn how to paint, or to further their craft skills with a paintbrush. I saw this beautiful lady on a scuba dive trip and could not get her out of my head until I painted her. So, here are the stages of "Sea Turtle Takes a Breath."

Cover canvas with either a light color like off white, or with your background color, like I did here. Lighter first coat makes the colors pop brighter. A darker background will give the opposite effect, it depends on the feel you desire.

 This gradual blue undercoat is going to be under the surface of the ocean. You can see the paints, pallet, and brushes. The undercoat is done in acrylic because it drys quicker than oil.

 The second stage is simply painting a rough outline of your painting; it is like sketching with paint instead of a pencil. I used an off-white because I want the colors to pop out on this one.

 Now I am outlining the main shape with green to create the lowest level, or the painting that is going to be the furthest back, leaving the foreground to do last. I do the body first (The shell will be on top of the body).

 Now the beginning of the shell, face and bottom legs. I am switching to oil paints at this time. The lower lights are being applied first. (Just like in hair color).

 More detail to turtle and the surface of the ocean has begun. A dry paintbrush stroke made the sunlight come into the water with simple linear strokes.

 Highlights of lighter colors and white to accent the shell and face. This painting can be done as is. Each painter will find their own expression. My style is  a 3D texture. My paintings come out (if you feel them with your hand). I achieve this by using a lot of paint or mediums. So, I have one more step.

Thicker paint to create a shell that literally comes out if you touch it, or look at the side of the painting. Sea Turtle Takes a Breath is finished! Wala! I hope you have fun in your painting endeavors!

Composting, My Dirty little Secret to Great Gardens! Compost Gardening Outdoor fun, save the green planet & grow nutrient rich black dirt & tasty vegetables.

Composting, My Dirty little Secret to Great Gardens!

How and what to compost, is a question I am asked whenever someone finds out that I do it, or they see this picture in my kitchen. It is one picture that I do not share with great joy. Currently, we have been using grocery bags or whatever bags that come into our home. I want my stock-pot sink back. It would be nice to use it properly and not to only hold compost clippings.

Compost materials include: vegetable or fruit material, coffee grounds, yard clippings from pruning and egg shells (crushed they add air to soil and make it lighter). Do not use meat, dairy, breads, pastas, or fats; you want biodegradable materials, and those items would stink up your compost, and not to mention, draw animals. Although, we have racoons that have frequented our compost bin; they like my bird feeders too.

This is a Picture out of the Crate & Barrel catalog that came weeks ago. It is a purchase that I requested for Christmas; I was given grander things. So, I guess I will be getting this little beauty for myself. It will sit on the counter, ready for any scraps during cooking. Then, I will reclaim my sink by the stovetop.

 Once you have enough gathered, carry it out to the larger compost bin that is located outside. Occasional turning aids the process and I have learned to add earth worms because they help to breakdown the the compost's contents.

 A look inside our current compost shows the raw material at the top. You can view our pumpkins from our fall decorations that are now degrading.

 Purchasing a bin w access to the formed dirt at the bottom is a must to keep the cycle going.  Black rich dirt with nitogen, and the minerals that plants love, is in this dirt. This is why my tomatoes and vegetables taste so good. Now you know of my dirty little secret; it is in the dirt!

So, keeping in the green theme, we can recyle plastic, glass, cans and paper. Luckly, we have curbside pick-up. We pay a small fee to add it to our sanitation pick-up. It makes the kids and I feel good, as if we are contributing in some way to the earth cause. Opps, the beer cans are not mine! I'm showing you all everything!