I have been looking for water with just a touch of flavor but no added anything and I recently found it -- HINT water. It does not contain any calories, sugar, added carbs, artificial flavors or sodium and it has such a refreshing taste!
I really like the flavors they offer too - Pear, Pomegranate Tangerine and more. Check it out here.
Well, what do you know I am a water hero!
I have always enjoyed Norene's books so I was pleased to receive a copy of her book -- NORENE’S HEALTHY KITCHEN, a wonderful and comprehensive book on recipes that not only taste great but are good for you. I recently had the change to interview Norene who was kind enough to share a recipe from her book:
How did you decide to write this book?
I had written a best-selling cookbook called Healthy Helpings (originally published as MealLeaniYumm!) a few years ago. It’s still very popular and the recipes are fast and fabulous. A lot of my students and clients kept asking me to write another cookbook on healthy, delicious cooking. I am naturally creative and am continually developing new recipes that use whatever ingredients I have on hand, so it was just a matter of writing down what I did, tweaking the recipes as needed, then entering the information into my computer recipe files. Also, many of my friends and “pan-pals” share their favorite recipes with me, so that was another source for my recipes.
I generally cook healthy, low-fat meals in order to avoid gaining weight and am lucky that I know how to combine ingredients to produce high-flavor recipes that keep calories, fat and carbs low, using ingredients that are easily available and that are easy to assemble, with little fuss. My motto is “Food that’s good for you should taste good!”
Can you tell my readers a bit about the book? Specifically how it is good for people on Weight Watchers.
The recipes in NORENE’S HEALTHY KITCHEN use ingredients that are easy to find in almost any supermarket, almost anywhere in the world. I use an excellent nutrition program so I can quickly check if a recipe needs tweaking if it’s too high in calories, fat (especially saturated fat) or carbs. Because I do my own nutrient analysis, I can immediately see if the recipe fits within the guidelines I’ve set out. Anyone who follows Weight Watchers can easily calculate the number of points in my recipes by checking the calories, fat and fiber. If someone is following a diabetic diet, they can easily calculate their carb intake by checking the analysis following each recipe. The subtitle of my book is “Eat YOUR way to good health” because it doesn’t matter what your dietary requirements are: you can easily choose a recipe that suits your needs, according to the ingredients you enjoy and keep on hand.
What was the basis for the recipe selection in the book? I loved the fact that they are so varied.
The recipes I included are based on vegetables, fruits, lean proteins (poultry, fish, lean beef or veal), legumes, and whole grains. They had to be low in saturated fat. The carbs had to be low-to-medium glycemic index, plus high in fiber. Ingredients had to be readily available, recipes had to be easy to prepare, without using a lot of equipment, and if possible, they could be made in advance. I know that people are time-starved today so my goal was to make it as simple and effortless as possible for them to prepare delicious meals for their own family, whether large or small, or for a large crowd. Also, my recipes had to respect kosher guidelines, which meant no combining of meat and dairy in the same recipe, no seafood, shellfish or pork, and no recipes that use non-kosher cuts of meat such as sirloin or the hind quarter of beef.
Can you tell me a bit about your nutritional background? I also love the fact that you have a PCOS cookbook – can you tell my readers about that book?
I’m not professionally trained but I read nutrition articles and books constantly and have taken many nutrition courses over the years. I do a huge amount of research and have a photographic memory for the smallest of details – but don’t ask me where my car keys are!
The PCOS Diet Cookbook (Your Health Press) focuses on recipes that use low to medium glycemic index ingredients. Women who have PCOS (polycystic ovarian syndrome) do well on a low GI diet. My co-author, Dr. Nadir Farid, is an endocrinologist who works with women who have PCOS. He is based in London, England and wrote the medical material for the book. His dietitian checked my recipes to ensure that they met his guidelines.
Can you share two recipes with my readers?
CURRIED CARROT AND CASHEW SOUP
Source: Norene’s Healthy Kitchen (Whitecap)
This scrumptious vegetarian soup will fill you up without filling you out! Jackie Toledano of Netanya, Israel, often makes this soup for her family for Friday night dinners. I love the curried version but Jackie prefers it with fresh dillweed (see below). Her children go nuts over it!
1 large onion, chopped
1 large apple, peeled, cored, and chopped
1 medium sweet potato or 1 medium potato, peeled and chopped
2 lb (1 kg) baby carrots or frozen baby carrots
8 cups vegetable broth
1/3 cup roasted cashews
1 to 2 tsp salt (or to taste)
1/2 tsp freshly ground black pepper
1 to 2 tsp curry powder
1/4 tsp chili powder
Chopped cashews, for garnish (optional)
1. Heat the oil in a large soup pot on medium high heat. Add the onion, apple, sweet potato, and carrots, and sauté for 5 to 7 minutes or until the vegetables are tender.
2. Add the broth, cashews, salt, and pepper, and bring to a boil. Reduce heat to low and simmer, partially covered, for 30 minutes or until the vegetables are tender. Remove from heat and cool slightly.
3. Using an immersion blender, purée the soup while still in the pot, or purée in batches in a blender or food processor. If the soup is too thick, add a little extra broth or water. (Milk or soymilk are also good choices.) Stir in the curry powder and chili powder and serve hot. Sprinkle with chopped cashews, if desired.
Yield: 6 to 8 servings (about 12 cups). Keeps 3 to 4 days in the refrigerator; reheats well. Freezes well for up to 4 months.
112 calories per cup, 18.7 g carbohydrate, 3.6 g fiber, 3 g protein, 3.3 g fat (0.5 g saturated), 0 mg cholesterol, 546 mg sodium, 91 mg potassium, 1 mg iron, 41 mg calcium
DILL CARROT CASHEW SOUP: Instead of curry and chili powder, substitute with 2 Tbsp minced fresh dillweed, adding it at the end of the cooking process.
NUT-FREE VARIATION: Replace cashews with 1 medium turnip or squash, peeled and coarsely chopped.
Chef’s Secrets
• A-Peeling News! Instead of using raw baby carrots or frozen carrots, use 2 lb (1 kg) regular carrots, peeled and coarsely chopped. (Jackie and I both prefer the lazy method—no peeling or cutting required.)
• Cash in on Cashews: Store cashews in a tightly sealed container in the refrigerator for up to 6 months or freeze them for up to a year. No cashews? Use blanched almonds.
GRILLED MOROCCAN SALMON
Source: The PCOS Diet Cookbook (Your Health Press)
If broiling fish in your oven, spray broiler rack with non-stick spray to prevent sticking.
4 salmon fillets or steaks (1.5 lb/750 g)
1 tsp ground cumin
1/2 tsp paprika
1 tsp thyme
Salt and pepper, to taste
1/2 tbsp olive oil
1 tbsp fresh lemon juice
1 lemon, sliced
1. Preheat grill or broiler. Sprinkle both sides of salmon with seasonings. Drizzle lightly with olive oil and lemon juice.
2. If using the grill, place fish in a lightly greased grill basket. Grill over hot coals (or under the broiler) 3 to 4 minutes per side. Grill lemon slices quickly. Use as a garnish for salmon.
Yield: 4 servings.
333 calories per serving, 15.7 g fat (2.4 g saturated), 121 mg cholesterol, 44 g protein, 2 g carbohydrate, 97 mg sodium, 1109 mg potassium, 2 mg iron, <1 g fiber, 38 mg calcium
I received some sinful pear sauces this week from a company called The Perfect Pear. Had some friends over to sample them with me. We tasted --
Chocolate Pear Cabernet Sauce and the White Chocolate Pear Chardonnay Sauce
Here is what my friend Jim Walters had to say about the two -
"The chocolate sauce is royally chocolate. It is flavorful, full of itself, will carry any creation to which it is added, and is a complement to any hot or full bodied drink. This is the sauce for cool, late afternoon Autumn festivities or Holiday celebrations throughout Winter.
The subtlety of the chardonnay defines it as the choice for late Spring and Summer. It carries the essence of the fruit, and leaves no doubt about its heritage. It is the sparkle for a lake-side picnic, and adds the finishing freshness to a romantic alfresco dinner on the veranda. Crisp, slightly chilled, flinty white wines would easily accompany any dessert topped by this delightful mélange."
Find then online at www.aperfectpear.net
Tandoori-Style Spiced Turkey Breast by Chef Stefan Jarausch ( The Madison, a Loews Hotel)
Ingredients:
3-4 pound turkey breast, raw with skin (skin can be removed if desired)
1 ounce ginger, peeled and chopped
5 cloves garlic, peeled and chopped
1 medium-sized onion, peeled and chopped
2 cloves
1 inch cinnamon stick
Salt to taste
Juice of 1 lemon
4 ounces plain yogurt
2 teaspoons red chili, ground
2 teaspoons cumin, ground
1 teaspoon black pepper, ground
2 teaspoons coriander, ground
½ teaspoon turmeric, ground
½ teaspoon nutmeg, ground
2 teaspoons paprika, ground
Yield: 6-8 servings
Preparation:
Prepare the marinade: blend ginger, garlic, onion, cloves, cinnamon and
salt into a smooth wet paste.
Mix all dry spices and toast them briefly (20-30 seconds) in a hot pan on
the stove, while constantly stirring.
Combine the wet paste, dry spices, yogurt and lemon juice. Rub this mix
all over the turkey breast. Cover and let marinate overnight in the
refrigerator.
Preheat oven to 350º F (convection oven to 325º F). Place turkey breast
into a cast iron or other solid baking dish. Roast for 30 minutes before
turning the piece over and roast another 30 minutes. The total cooking
time will depend on the thickness of your turkey breast. A meat
thermometer is necessary for reliable results. When the thermometer,
inserted into the thickest part reads 160º F, the turkey breast can be
removed and should rest for about 15-20 minutes before slicing.
Serve family-style over a relish of caramelized pineapples and red lentils
on a platter. Traditional garnishes include sliced onions, tomatoes, lemon
wedges, cilantro and raita - a dip made with yogurt, cucumbers, garlic,
lemon, cilantro and spicy peppers, available in a specialty stores.
I found a new healthy living product -- very cute, creative, and stylish—they’re FoodTees (www.FoodTee.com ). These shirts, aprons and totes that let people express themselves with healthy food slogans like -- No Sugar Added, Locally Grown, Live Green, Stalker, Organic, Spicy, Bite Me, Graniac, etc... You have to at least take a peek--they really are adorable--and they promote better health. They’re made for adults, children, toddlers and yes, even babies). In addition, part of the profit is donated to help promote healthy school nutrition education.
From a dear friend, Suzanne Arthur, a heart-felt Diwali wish!
I am here! I am so honored to be able to share my thoughts in a community with Rahul Bose, Deepak Chopra, Rahul Khanna, and so many more! Check it out!
When I was expecting, a few months ago, I was craving sushi. I was told not to eat raw fish so instead enjoyed some chocolate sushi from Koo -Ki Sushi. They are really pretty to look at and yummy. Japanese women eat sushi when they are pregnant so I wonder why the docs here would not let me eat any! Well, now the baby is here and I am a sushi addict once more!
I was recently asked to to participate in a product review for a new cereal: Fiber One Raisin Bran Clusters. The note that came in said, " Fiber One Raisin Bran Clusters is number one in fiber content among leading raisin brans. One serving has more than 40% of our daily fiber requirement. The cereal features lightly sweetened whole grain flakes, raisins and honey clusters." I have to say I was skeptical because of my previous experience with high-fiber cereals that taste like cardboard. Okay - so you have guessed that the experience with this one had to be good or I would not be posting it here! In fact, it was my son, who is 8, who asked for it at first. He ate it with milk and fresh blueberries for a whole week. HE ASKED FOR BRAN CEREAL.. what more can I say! I did try it, and in fact it is crunchy and sweet and really does taste like an enjoyable morning bite instead of biting into cardboard.
You can visit their web site below for more information:
http://www.fiberone.com/raisin_bran.html
None of the things I post here are paid endorsements.. for those of you who emailed me to ask!
My hubby made me some very inviting SPAVA coffee this morning. It was very smooth and had no bitterness..even the dark roast that we drank. The coffee is organic and the one we tried was enriched with green tea and guarana extract. ALthough I did not tase any green tea, the coffee itself, I think, will become a staple in our house.
Of course.. my all time favorite coffee is Dunkin Donuts!
The new Garden Harvest Toasted Chips by Nabisco are delightful! Some friends and I tried some last night and they are quite flavorful. We tasted the tomato basil and vegetable medley chips - I thought we may need some dip or something to punch them up but as it turned out, they stood their own and we needed nothing! The cool part is that they are whole grain and I did not see anything digustingly artifical on the list of ingredients either. My son seemed to enjoy the Apple cinnamon chips... so much better than eating sugary cookies!
I am in love! I had the opportunity to sample some new salads that Starbucks is introducing. You read it right.. salads at Starbucks. I was not sure what to expect. I do love their coffee but salads?
I tried three of them yesterday and I have two words -- Intensely fresh! The flavors are superb, the salads are quite filling and at around five bucks they are reasonable.
Here is what I sampled --
Tomato Mozzarella Insalata -- Tiny pearls of fresh mozzarella, grape tomatoes, basil with imported extra virgin olive oil, garlic and seasonings on a bed of baby arugula.
Fiesta Salad -Fire-roasted corn and black bean salad topped with savory grilled chicken. Salsa, smoked sweet paprika, olive oil, cilantro and cumin add southwestern flavor while avocado and/or fresh lime provide the finishing touch.
White Chicken Curry with Couscous -Curry and couscous salad marked by distinct Southeast Asian spices. Poached white chicken in a Thai style curry dressing with mango, coconut, diced pineapple, cilantro, sweet bell peppers and granny smith apples on a bed of couscous and finished with a fresh wedge of lime.
