Lunch anyone?

Here's a quick healthy recipe for a nice lunch!  We had this today, 'sew' I thought I would share. I call it a Southwestern Bean salad. It's wonderful for February Heart Health Month.

You will need:
Lettuce for your base - I used iceburg, romaine and butter lettuce
cilantro - leaves only
cucumber - about a third of a whole
bell pepper - I used a quarter of a yellow bell
onion - finely diced
(1) one boiled egg per person - chopped
(1) one can of Great Northern Beans
(1) one can of Tri-Bean blend
Salad dressing of your choice

I used organic canned beans which I mixed, drained, rinsed and set aside.  Chop your lettuce, enough for each serving and place in a large bowl.  Add chopped vegetable to your own taste: cilantro, cucumber, bell pepper, onion and egg.  Lightly toss so as to not disturb the egg very much. Place this mixture in flat serving bowls for each person to be served.  Add the drained bean mixture on top (two cans are more than enough for two persons, so you will have some left for another day!) Then use your dressing of choice! Filling and good for you!  

BTW-- I have been using a great dressing that I recommend for this salad.  It is Girard's Premium Dressing created in San Francisco.  I used the Light Champagne on this salad and it was perfect--only 60 calories and 5 grams of fat per serving!  Maybe you can get something similar where you live!

Enjoy!

Food Choices

Hubby and I were sitting in a local fast food eatery previous to going to the grocery store. (Everyone knows that you should not shop when you are hungry!)  We were discussing some research I had been doing on eating clean. (My daughter-in-law has a site and facebook about eating clean.  Here.)

You know, canned veggies sometimes are packed in BPA lined cans; milk may have the A1, not the A2 protein; fresh veggies--farmers market style-- need to be organic (clean), etc.  Many of these tidbits are not something my hubby likes to discuss, but he was attentive and entered into the conversation.  He wondered how much information that is passed around these days is just faddish, or scare tactics. Well, I am not anywhere near an expert and I am not one to blanketly believe everything that I hear either. But it is important to be careful with our choices when we buy our food.  Healthy is better, and I do believe that.

Changing a lifetime of habits can be difficult.  From my meager experience, I believe it is important to change gradually.  Like cutting out one type of food at a time.  I know this will sound silly, (but it is a start and a commitment):  stop ordering fries with your meal if you have to go through the drive thru. And don't replace it with anything! I know, I know, I can just hear you---"But potatoes are not bad for you, and I love the saltiness "  Well, forgoing it lowers your caloric intake and reduces the amount of fat that you are putting in your body. BTW--I drink diet soda with my hamburger, but there are pros and cons with that too!

Choices, 

Whatcha gonna do?

P.S.  Next month is Heart Health Month! 

February is Heart Health Month

http://www.etsy.com/listing/20959007/heart-brooch-chocolate-and-pink

February is Heart Health Month.  I am always concerned about my heart health, because many in my family were plagued with heart problems.  I may be predisposed to inherited heart problems, but I am taking precautions none-the-less!  I do try to eat healthy, with lots of veggies, which I love and watch my fat intake with lean meats and no fatty pastries!  (Although I love pastries.)  Here is one of the recipes that I use for heart health, since it uses fish! I serve this with a green veggie, like baby Chinese broccoli or regular broccoli.  It was originally published in a Prevention Magazine Guide to Outsmart Diabetes.  Keeping your blood sugar down will also help heart health!

Tangerine Sesame Noodles with Seared Scallops

1/4 cup fresh tangerine juice (or orange)

3 T. reduced-sodium soy sauce (the only kind that I buy!)

3 T. creamy peanut butter

2 T. toasted sesame oil

2 tsp grated fresh ginger

2 tsp tangerine peel

1/4 tsp ground red pepper

1 cup snow peas

8 oz whole wheat spaghetti

2 carrots, cut into matchsticks
16 sea scallops (1 lb.) patted dry
    (although I do not use this many for the two of us, usually 6-8)
Pinch of salt
1 T canola oil (I use olive)

3 scallions, cut into thin diagonal slices

Combine the first six ingredients and 1/8 tsp of the ground red pepper in a large bowl and set aside.

Bring a large pot of water to a boil.  Add peas and cook 1 minute.  Remove with slotted spoon and plunge into bowl of cold water (save the pot of hot water for spaghetti.) Drain peas and set aside.

Bring reserved water back to boiling.  Cook spaghetti according to package directions, omitting salt.  Drain and transfer to bowl with peanut butter mixture.  Add carrots and reserved peas.  Toss to mix. Set aside.

Season scallops with salt and remaining 1/8 tsp pepper.  In large skillet, (don't forget your skillet mitt) heat canola oil over high heat.  Cook scallops in two batches, without touching each other, 3-4 ,minutes on each side, or until golden brown and opaque  in center. 

Arrange pasta on  serving plates.  Top with scallops and sprinkle with scallions. 

This is literally one of my favorites; hubby and I enjoy it often!