Monday, February 23rd ~ Friday, February 27th
(from THE HEALTHY MIND COOKBOOK, Rebecca Katz)
4 c. filtered water
4 organic green tea bags
1 cinnamon stick
Peel of 1 small organic orange, or 2 tsp. dried organic citrus peel
3 Tbsp. unsweetened blueberry juice concentrate
3 Tbsp. unsweetened concentrate of another juice such as raspberry, tart cherry, black currant, cranberry, lingonberry or pomegranate
Bring water to boil; add tea bags, cinnamon & orange peel. Turn off heat and let steep for 3 minutes, remove tea bags, leaving other ingredients to steep as tea cools to room temperature. Remove cinnamon stick and orange peel, strain into glass pitcher; add berry concentrates. Drink warm or chilled. If desired, use sweetener.
TIP: Using a paring knife, peel the orange just above the bitter white pith. Store in an airtight container in fridge for up to 1 week.
1 c = 13 calories; 0g fat; 3g carbs; 0g protein; 1g fiber; 6mg sodium.
Coconut Poppy Seed Cake
1 pkg. white cake mix
1/4 c. poppy seeds
1/4 tsp. coconut extract, optional
3 1/2 c. cold milk
2 (3.4 oz.) pkg. instant coconut cream pudding mix
1 (8 oz.) carton frozen whipped topping, thawed
1/3 c. flaked coconut, toasted, optional
Prepare cake according to pkg. directions, adding poppy seeds and coconut extract if desired to batter. Pour into greased 9x13 inch baking pan. Bake at 350 for 20-25 minutes or until toothpick inserted near center comes out clean. Cool completely. In mixing bowl, beat milk and pudding mix on LOW for 2 minutes. Spread over cake. Spread with whipped topping. Sprinkle with coconut, if desired. Yield: 20-24 servings.
One-Pot Taco Casserole
2 lb. lean ground turkey
1 (15 oz.) can corn, drained and rinsed
1 (15 oz.) can black beans, drained and rinsed*
1 1/2 c. restaurant-style salsa
1/2 large onion (3” diameter), diced
1 Tbsp. taco seasoning
Salt & pepper to taste
1 c. shredded Mexican cheese
Preheat oven to 375. In large bowl, mix ground meat, diced onion and salsa. Season with taco seasoning, salt & pepper. Place mixture in large casserole dish. Pour on black beans and corn. Bake for 45 minutes. Use a large spoon to remove and grease that has come to the top. Sprinkle on cheese, place back in oven for about 30 minutes. Remove any more grease that has come to the op. Serve with hard shell tacos, Greek yogurt or sour cream and avocado.
(1 cup serving=316 calories; 12g fat; 94mg chol; 734mg sodium; 25g carbs; 6g fiber; 28g protein.)
WEIGHT LOSS SANDWICH
SUPER GRAINS: go for 100 percent whole grain with at least 3g fiber.
Make VEGGIES the star: Pile on dark leafy greens (higher in B vitamins than butter lettuce) and fresh or grilled veggies such as tomato, cucumber, onion, mushrooms, sprouts, zucchini, peppers and/or eggplant.
Choose lean PROTEIN: 3 oz. of rotisserie chicken, turkey breast, grilled salmon or tofu; 1/2 can water packed tuna; or 2 hard-boiled eggs.
Add some healthy FAT: swap mayo for 2 Tbsp. hummus, 1/4 avocado or cheese (1 slice mozzarella, 1/4 c. ricotta and 2 Tbsp. feta or goat cheese.
Flavor with SUPER SPICES such as 2 Tbsp. Dijon mustard, salsa or roasted veggie tapenades (like red pepper) to boost taste without adding calories.
Strange Facts about Symbols you see Everywhere
@ has hilarious names around the world. Dutchmen call it a monkey’s tail.
Israeli’s insist it’s a strudel; we know it as the “at mark” or “commercial at”; Russians call it the “little dog”; Italians call it “small snail”
and it’s known as “the crazy A” in Bosnia.
TIP OF THE WEEK
Combine 1/2 tsp. mild dishwashing soap; 1/2 tsp. ammonia and 1 cup water.
Soak jewelry for 3-5 minutes.
Brush with a soft dry (clean) toothbrush; polish with microfiber or terry cloth towel
(DO NOT USE on pearls or "soft" gemstones such as opals or lapis)
Yellow & Red: Cook time: 20-25 minutes; small split lentils with tendency to break down during cooking. Great for making thick soups.
Green: cook time: 20-30 minutes. Widely available; large, mild flavor; good choice for simple side dish. Just toss with fresh herbs, oil & vinegar.
Brown: cook time: 20-30 minutes; most common variety sold in the U.S.; large and rich but prone to mushiness. Great for vegetable stew to add protein and thickness.
Black: Cook time: 30-40 minutes. Small and nearly spherical; firm texture that makes them a great addition to cold or warm salads.
French: cook time: 40-45 minutes. Small and dark green; deep earthy flavor; take longer to cook but retain their shape, making them a fine upgrade for classic lentil soup.