holidays are a time to indulge, relax, and
eat, but sometimes we eat too much, and
hence we get 'thighs of regret.' Before
you know it, a new year has come, and the
desire to get fit and healthy can be
overwhelming. However, there is no need to push
yourself away from the table in fear
of growing to the size of a watermelon.
Instead, dedicate your new year to eating
healthier. Set realistic goals, and don't
let a lapse become a relapse!
is also important to get moving, because
exercise is an essential ingredient in
successful weight management. It increases
your metabolism, improves your mood,
reduces stress, helps control food
cravings, and improves blood-glucose
help build and maintain muscles, why not
try kitchen aerobics? Lift that pot, tote
that garbage pail, chop those veggies and
you won't fail!
HEALTHY KITCHEN, eating
healthier could not be easier... or
tastier. There are over 600 fast and
fabulous recipes to help you stay on
track. Here are a few sample recipes from
my latest cookbook, so please enjoy them
in good health!
APPLE-TASTIC APPLE MUFFINS
is an 'app-solutely' healthy and delicious recipe for Apple Muffins. This
recipe is guaranteed to keep you and your family eating healthy in the new
year! Special thanks to Sue Devor, former owner of Sweet Sue’s
Pastries in Toronto, for sharing her yummy recipe. In keeping
with the tradition of trying to eat right in the new year, I modified her recipe by
lowering the fat, adding whole wheat flour, and making a lighter topping. These
muffins are moist and marvelous, and you can indulge without feeling guilty.
Remember, an apple a day keeps the doctor away!
1 Tbsp oil or melted tub margarine
2 Tbsp brown sugar
2 Tbsp flour (whole wheat or all-purpose)
1/2 tsp ground cinnamon
3/4 cup lightly packed brown sugar
1/4 cup canola oil
1 large egg
1/2 tsp pure vanilla extract
2/3 cup whole wheat flour
2/3 cup all-purpose flour
1/2 tsp baking soda
1/2 tsp baking powder
1/4 tsp salt
1/2 cup plain nonfat yogurt, sour cream,
1 large or 2 small apples, peeled, cored,
Preheat the oven to 325°F. Line the
compartments of a muffin pan with paper
liners (or spray with cooking spray).
In a medium bowl or a food processor
fitted with the steel blade, combine the
ingredients for the topping. Mix
until crumbly; transfer to a small bowl
and set aside.
In a large bowl or a food processor fitted
with the steel blade, combine the brown
sugar, oil, egg, and vanilla. Mix
well or process for 1 minute, until well
blended. Combine the flours, baking
soda, baking powder, and salt; add to the
egg mixture along with the yogurt. Just
stir together—don’t beat. (Or
process with quick on/off pulses, just
until combined.) Stir in the apples
with a rubber spatula.
Scoop the batter into the prepared muffin
pan, filling each compartment about two
thirds full. Sprinkle evenly with reserved
topping. Bake at 325°F for 25 to 30
minutes or until golden brown and the
tops spring back when touched.
12 muffins. Freezes well for up to 3
months (if you’re quick enough)!
calories per muffin, 24.7 g carbohydrate,
1.6 g fiber, 3 g protein, 6.5 g fat (0.6 g
saturated), 18 mg cholesterol, 133 mg
sodium, 101 mg potassium, 1 mg iron, 44 mg
ON! SPLIT PEA & PORTOBELLO MUSHROOM
is a terrific soup that’s easy to
prepare and is sure to warm you up on a
cold day. Deena Grossman of
called me to say she loved this recipe.
It’s “lick the spoon” good!
decadent, velvety soup is full of fiber
and flavor. My walking partner, Frieda
Wishinsky, uses shallots rather than
garlic in her cooking because they add
another dimension of flavor. Frieda, a
children’s book author, refers to
herself as “The Lady of Shallots.”
I’m sure Lord Tennyson would have poetic
praise for her heavenly soup.
cup dried green split peas, rinsed and
5 cups water
1 cup vegetable or chicken broth
1 Tbsp canola or olive oil
1 large sweet onion, chopped
2 medium shallots (about 1/2 cup chopped)
2 cups sliced Portobello mushrooms (about
1 medium carrot, chopped
1/4 tsp paprika (sweet or smoked)
1 tsp salt
Freshly ground black pepper
Combine the split peas, water, and broth
in a large pot. Bring to a boil. Reduce
the heat to low, cover partially, and
simmer for 35 minutes.
While the peas are cooking, heat the oil
in a large skillet on medium-high heat.
Add the onion, shallots, and
mushrooms, and sauté until golden brown,
about 5 minutes. Reduce the heat and
cook slowly until the onion has
caramelized, about 5 to 10 minutes.
Add the onion mixture to the peas. Add the
carrot and simmer 15 minutes longer or until
tender. Stir in the paprika and remove
from heat to let cool slightly.
Using an immersion blender, purée the
soup while still in the pot or purée in
batches in a blender or food
processor. If too thick, add a little
water or broth. Season with salt and
pepper to taste, and serve.
4 to 5 servings (about 7 cups). Keeps 3 to
4 days in the refrigerator; reheats well.
Freezes well for up to 4 months. If too
thick, add a little water when reheating.
calories per cup, 19.6 g carbohydrate, 6.7
g fiber, 7 g protein, 2.4 g fat (0.2 g
saturated), 0 mg cholesterol, 411 mg
sodium, 376 mg potassium, 1 mg iron, 26 mg
Use a combination of split peas and
lentils. You can use either green or
yellow split peas.
Cook 1/4 cup pearl barley, rinsed and
drained, along with peas and/or lentils.
Or substitute barley for half the
peas. This makes a thicker soup, so thin
as needed with additional broth.
No shallots? Use 2 or 3 cloves garlic.
Shallots look like small elongated onions,
with a garlic flavor. When peeled,
they divide into cloves like garlic.
Instead of portobellos, try shiitake,
oyster, or button mushrooms, or a
combination of these.
Split peas are a nutritional powerhouse.
Packed with protein, fiber, and vitamin C,
they also contain iron, zinc, and B
vitamins. Both green and yellow split peas
have a low glycemic index (32).
Soaking before cooking isn’t necessary.
A thorough rinsing in a colander is
sufficient. When cooked, split peas break
down to make a thick, satisfying soup.
Helpings (formerly titled
and fabulous! My long-time friend, Phyllis
Levy, makes this using fresh pineapple. To
boost the fiber, try the version below
made with kidney or black beans!
6 boneless, skinless chicken breasts,
trimmed and cut in 1-inch chunks
2 1/2 cups chunky salsa (mild, medium or
14 oz (398 ml) can pineapple tidbits,
drained (see Note below)
2 tsp mustard
5 to 6 drops
sauce, if desired
2 to 3 cloves garlic, minced
3 tbsp fresh lemon juice
Sweetener to equal 1 tbsp sugar or honey
(see Note below)
12 oz can (341 ml) corn niblets, drained
all ingredients except corn in a bowl; mix
well. Cover and marinate in the
refrigerator for 1 hour.
to a large skillet and heat on medium,
until bubbling. Reduce heat and simmer
uncovered for 25 minutes, stirring
occasionally, until sauce has reduced and
is thickened. Add corn and cook 5 minutes
longer, until piping hot. Serve over rice.
6 servings. Reheats and/or freezes well.
calories per serving, 3.5 g fat (0.9 g
saturated), 73 mg cholesterol, 30 g
protein, 22 g carbohydrate, 553 mg sodium,
477 mg potassium, 2 mg iron, 4 g fiber, 78
You can use 1 cup of apricot jam instead
of pineapple tidbits, but omit sweetener.
Pasta Fasta Fiesta: Omit pineapple. Simmer
a 19 oz (540 ml) can of red kidney or black
beans, drained and rinsed, with
chicken/salsa mixture. Perfect with penne