A Handful Of Peas

 One of the best Spring vegetables is actually not asparagus but the humble pea. This slittle green gem is not only good for you but also versatile,It can be put in a variety of hot and cold dishes and give a lovely sweet taste to any dish,

Right now it's Spring pea season. These are tender and sweet , just good in a sauce with pearl onions and melted butter.Peas are actually the seeds of the cultured pea plant .There's usually three to four in a long case called a pod. These perfect orbs have a lot of health benefits. They are perfect for diabetics because they have the low glycemic index of around twenty-two.They do not cause fast blood sugar spikes along with being high in fiber and protein, Peas are rich in magnesium, iron and potassium which again are good for managing diabetes.They're also chock full of carbohydrates which means they'll keep you sated and full after eating them.As tasty as creamed and processed peas are, try to avoid them because they contain high levels of sugar and salt.You can eat frozen peas . They picked and frozen at peak ripeness which means they're chock full of vitamins and nutrients. Keep in mind to check the packaging.Some companies may add sodium or salt for flavor.

Peas are great in everything.A pea salad is a nice side to a Spring lamb or Cornish hen dinner. Try using them in a salad full of crunchy radish sauces and mint.Creamy feta is also added to give the salad a silky feel and just olive oil as a dressing. Just a plain pea salad with some sprigs of mint is also good. Use a simple vinegar or lemon juice and olive oil dressing and a slight sprinkle of sea salt and freshly ground pepper. A heartier meal using peas in the main course is the Venetian risi e bisi.It's a wonderful departure from typical risotto dishes,Diced prosciutto gives the dish a saltiness that pairs well with the peas sweet flavor.If you can't get prosciutto any leftover Easter ham will do.Garlic and shoots also give it a flavorful taste as its; cooked in either chicken or vegetable broth.Serve with a generous dusting of Parmesan cheese another Spring-y main dish is pasta primavera with peas and asparagus. Spring onions and butter are added to the half cup of asparagus and two kinds of peas,  a quarter pound of snap ones and three quarter cups of fresh English peas, They are part of the sauce ,  which also consists of creme fraiche ,Parmiggiano, Reggiano and fresh herbs are added later to the hot pasta(usually tagiatelli Peas can also be used in hummus too.It's just adding these gems to chickpeas and tahini blended together.

Use peas this SPring for a bright burst of sweet greenness. Try them in a zesty minty salad. Have them as part of a risotto to pasta dish.They are perfect ,cold to hot.

Summer Must Have Chicken

 What is the meat you should have this summer? According to a new study it's chicken. it has so many benefits and there are so many ways to make it. It is a definite warm weather must.

Science journalist  Isabel Whitcomb wrote about it in today's Tuesday's Science Times. it's a surprise that it's not in tomorrow's wednesday's food section,There is a lot of info about it and what makes it's so desirable. what's great about chicken breast is that ti has no carbs and little fat if the skin is removed according to Heidi Silver, director of the Diet <Body Composition and Metabolism at Vanderbilt University.There's only 160 calories and thirty-two grams of fat. It;s much less that salmon, known for its low calories and almost zero fat.Chicken also contains poleic and linoleic acids which support heart health. It won;t stop a heart attack but will lessen the risk.It's also full of B vitamins, eat it and get a quick ingestion of vitamins B6 and B3. They help the body make dopamine and melatonin,important for sleep, and even our attention spans. Keep in mind that the dark meat - wings and tihghs are also good for you too. These parts have higher levels of mineral and vitamins like B12 , zinc and iron. Keep in mind that organic chicken is slightly better than the others. according to Dr Dave Bridges. a biochemist and associate professor of nutritional science at the University of Michigan.

How should chicken be cooked? Try grilling poaching, air frying or baking. Air frying is the best be during these hot days .Grilling is another choice.A tasty dish is air fried chicken with a lemon marinade. Don;t  be stingy on flavor however. Lemon juice mixed with minced  garlic is a tasty marinade, complete with a citrussy brightness.  Another good flavor mix is ginger and soy. Grilled chicken is good with these same flavorings. Don't  slather with barbecue sauce that's full of sugar. A homemade one consisting of vinegar and ketchup works. If you want sweetness to it then think of honey or agave syrup. Other add in are hoisin sauce and pepper flakes. for some spice. This is also good on those wings and legs  before they're grilled. What you serve with the chicken is also important. Grilled or air fried veggies are the perfect side. Again serve these with a lemon. vinaigrette  to be put on afterwards. Skip the mayo drenched salads and just serve a simple green one with it.

Chicken breast, thighs and wings  are the summer meats of choice. Have a healthier season by grilling or air frying it .It makes for a tasty good for you lunch or dinner.

Spring Into Greens

Spring is coming and that means lighter eating. Gone are the heavy gratins and creamy sauces. It's time to incorporate greens into all sorts of recipes from sauces to sides to mains. It's a great way of embracing a healthier eating style for the warmer weather.

Spinach is a definite must in lighter eating. It's versatile and delicious plus being good for our systems. It's loaded with iron, but also folic acid and Vitamins  A,C and K1. As we get a few days of very warm weather , think about a spinach salad instead of  one with the usual Romaine or Bibb. Add toasted chickpeas for crunch and grape tomatoes for more color and flavor. Cook up a non traditional pasta sauce that combines spinach leaves with baby bella mushrooms and garlic. This is a tasty departure from tomato and cream based ones. You could also sub in the spinach with broccoli rabe or kale. Another healthy dish, perfect for Spring is stir fried spinach. This is an easy cook that has baby spinach leaves cooked with garlic in peanut oil. A drop of honey or maple syrup gives it sweetness while chili paste gives it some heat and zing. Toasted sesame oil throws in a nutty flavor. This dish is perfect on its' own but also good with grilled chicken or a lean cut steak.Another must have in your Spring diet is the ever popular kale. This is a must eat because it's the most nutrient dense green on the planet. It's loaded with powerful antioxidants like quercetin and kaempferol that lower blood pressure and prevent cancers and certain viruses. 

Is kale as versatile as spinach? Yes!! You can do more with it than spinach. It can be the backbone of soups to being the star of the dinner table.People may have gotten tired of the ever popular kale chips (they're still yummy and easy to make) however kale is also good sauteed.Again, like spinach, it works well with other ingredients. Saute it with olive oil and spike it with red pepper flakes and garlic. You could also try it with chopped onions and peas for a different kind of sauce perfect with  pasta, polenta or rice. Try pairing it with mashed potatoes for a different but better for you side.It's mashing it with the cooked potatoes. Broccoli rabe has the same benefits of spinach, being rich in iron and having the same vitamins , A,C and K as the other.It's excellent with cavatelli  in a tasty garlic and olive oil sauce. You can zing it up with red pepper flakes or add vegan sausage to change it up. Caramelized onions are also a good pairing and a perfect side. This balances out the bitterness that broccoli has sometimes. You could also add tiny drop of maple syrup or honey to balance it out too.

It's Spring, It's time to eat light with dishes heavy on the greens. It's a nice way of leaving the heavy winter dishes behind and jumping into healthier eating.

The Power Of Summer Produce

Summer came and the rules became lax regarding the lockdown.After months of fortifying ourselves on good home cooked food, we went wild when restrictions were lifted. We're going back to our old habits of eating junk and overly processed food. Yet that's not good. We still have Covid-19. We still need to eat healthy to be healthy and reduce our risks.

One of the best ways to eat healthy is to take advantage of summer's bounty. This is tomato season and these gems can provide us with Vitamins C and K and a good dose of needed potassium. They're also versatile.Roasted tomatoes are delicious on flatbread  drizzled with another good for you ingredient  olive oil. They can be a great extra in all kinds of sandwiches and great on their own in a tomato sandwich.Make salsa cruda with them,a pasta sauce that is cooked  when it's mixed with freshly boiled pasta.  Another great summer dish featuring fresh produce is the French Provencale ratatouille. This is a delicious mix of tomatoes, eggplant , peppers and onion sauteed in olive oil and garlic. Different herbs such as basil and thyme are added for extra flavor. Cucumbers are another summertime fave that are also a must eat. They can keep you hydrated due to their high water content as well as lowering blood sugar and weight. Think about slicing them and serving them with a mix of Greek yogurt, chopped dill and olive oil as a side salad. You can also turn them into all sorts of variations on dill pickles.

Keep in mind to eat the fruits of the season too. Blueberries are big right now. Have a bowl of them for breakfast or dessert for a sweet treat. They are also the source of the most powerful antioxidants in the plant world. Again, they high in vitamins C and K as well as manganese, the last good for improving bone health and lowering blood sugar. Don't miss out on strawberries either. They too are loaded in nutrients, especially folates. They aid in heart health as well. If you're craving a chocolate treat then think about chilled strawberries dipped in dark chocolate for a decadent snack or dessert. They're also good sliced and blended into a smoothie with  bananas. Don't forget any berry is good added to a salad. Blackberries are also in abundance right now. These ebony gems are rife in Vitamin A and good for brain functioning. A lovely dessert is a cup of them drizzled with raw honey. They're also tasty in Greek yogurt that's been sweetened with maple syrup or  honey. Peaches are a summertime favorite too. They're great for preventing certain kinds of cancer as well as aiding the skin and digestion. Just slice one up for a healthy snack.

Take advantage of the bounty of the season. Eat right and healthfully for better immunity.  It's easy to do with  so many tasty fruits and veggies out there now.

Leap Into Good Health

This is Leap Year Day - the perfect day to leap into good eating habits. One of the best defenses we have against the corona virus and anything else is solid nutrition. If we eat healthy we'll be healthy.

The first step is assessing what you eat. Too many processed foods - out. The last thing you need is a diet rich with high sodium and high fat along with over processing. Instant or microwave meals can be handy but they can also be deadly too. I know it's easy to pop something for five minutes and then gobble it down. You can still have microwave dishes but try steamed ones. There are many microwave steamers out there where you can cook an entire meal.Start looking into steaming salmon steaks with a wide variety of veggies. Of course we all know about those omega 3''s but few know about their ability to increase white blood cells, vital for fighting off foreign agents such as flus and viruses. They also produce antibodies , sort of like a natural vaccine. what pairs well with a nice piece of the fish? Lightly buttered green beans which are loaded with Vitamins C and K. Asparagus works too.A few stalks will provide you with chromium useful for transporting glucose through the body.  Another healthy meat is chicken but skip the fried, as delicious as it is. Stick to grilled and roasted.

Snacking on the wrong foods can also wreck your immunity.  Again, as with fast food it's so easy to grab the tasty and the quick. One of the best and most flavorful is a small tray of mixed veggies with spiced up Greek yogurt. Have a good mix of broccoli and cauliflower florets.Broccoli is rich in the essential vitamins along with choline, a nutrient essential to a healthy diet. Choline aids in creating a strong gastrointestinal barrier  which keeps bacteria safely confined to the gut.Cauliflower also has its' life saving pluses.The florets are known for their anti-inflammatory properties and also choline. Of course don't forget the carrots. These perfect crunchers (and teeth cleaners) are abundant in beta carotene and their nutrients help to support the body's mucus membrane which lines both the respiratory and intestinal tracts. This makes it hard for bacteria to enter the blood stream. If you want sweet then consider Greek yogurt drizzled with maple syrup or dark wildflower honey. Even these two sweeteners have antioxidant properties that help strengthen the immune system.

Leap into a diet that boosts your immune system. It will help you deal with whatever germs that are out there. You can protect yourself while still eating tasty foods.

Huel As Fuel

Eating right is hard. It's trying to get the least amount of calories and the most amount of nutrients plus a good dollop of flavor. What food has this? Huel protein shake. This is for the person on the go  who wants to have the proper amount of vitamin and minerals.

I had heard so much about it , I decided to give it a try. I ordered the vanilla and chocolate along with the flavor pack and shaker,

I bought the premixed vanilla and paired it with the cinnamon apple. It wasn't bad flavor-wise. Huel's drinks also come in chocolate and berry. Surprisingly it's made with pea protein along with tapioca. There's also flax seed and oat powder too along with a host of vitamins and minerals. Another plus is it's full of fiber too.

This is the chocolate that I zinged up with chocolate mint.

Huel has some neat flavor packs, from mocha to chai, and from strawberry to caramel and even chocolate.

This is the Huel shaker. It just takes two cups of the powder, some ice cubes and a cup of water. It makes for a well rounded meal with only four hundred calories. I plan on drinking it to lose some weight for shorts and bathing suit weather.

Huel right now is being sold only on line where twenty-four bottles are $89.00 but will last a month if you're careful. The bags are almost four pounds in weight and give seventeen servings per bag. It's $56.00 for it but it's the same as for a day's worth of groceries.

Huel is definitely the way to go if you want a full meal loaded with vitamins and minerals. It's an easy eat and perfect for the active days ahead. Try this delicious mix of flavor and nutrients for a boost .

A Thoughtful Good Friday

Good Friday is a day of reflection about life and what one should do with it. It's also a day to think about improving other's lives and the surrounding world.

One way is, as always, donating to your local food pantry .This could mean buying cans of food and boxes of cereal, but they more obvious is apportioning your garden and growing extra fruit, vegetables and even herbs This way families, especially those with children will get the nutrition, vitamins and mineral they so desperately need for growing.  There is also nothing like the taste of fresh produce to improve any dish or dessert too.

  The way to improve your world is to try to buy local and shrink your carbon footprint. Luckily, we are coming into the Spring growing and summer harvesting season. It will be easier to buy fruit and veggies from local farms and farmer's markets. Also joining organizations to help clean up land and waterways is another good deed. We can also push for turning our abandoned factories and warehouses into urban farms, where not only is there food but also jobs.

Today is a day of reflection. Think about what you can do to improve the lives and world around you. Then act on it.

Dandelion Season

Dandelions are everywhere right now. Many gardeners consider them pests but home chefs consider them a gift. This garden denizen is extremely versatile in the kitchen.

David Tanis is a big fan of the bright yellow bloom and wrote about it in yesterday's New York Times Food section. Dandelions are one of those Spring greens that get pushed to the side, thanks to the more glamorous stars of the season. Chefs go crazy for asparagus and ramps while foodies gobble up nettles green, garlic and rhubarbs. Dandelions? Not so much.At one time they were popular , adding zing to salads and fermenting as wine. They should appeal to the health conscious.In previous eras dandelions were the go to cure all. There were tinctures and soups, full of them because they were thought to be not only blood cleansers but good for the liver and kidneys. They were turned into tonics for rejuvenation. The greens are good for you.having one of the highest iron contents of any new greens. They're also loaded with such vital minerals as  calcium,copper manganese,and magnesium. Dandelion  greens are also high in Vitamins A and C, which are helpful in absorbing that iron along with Vitamin K used in clotting.Surprisingly they higher in calories than regular spring greens but they are still good for you.

Many home chefs ask what sort of dandelion greens should they get?The greens are sold in farmers markets and they've probably been specifically grown on some kind of farm. Many foragers usually go into the woods or backyards.Just remember that the leaves are highly absorbent and can also pick up whatever poisons and pesticides that were sprayed around them. As for the leaves make sure they're the tender ones that grow before the flower blooms. The leaves have a slight pleasant bitterness to them, especially with the wild ones. Since the French are big on the leaves, Mr Tanis offers them in a vinaigrette.The recipe is modeled after a classic Parisian salad.with lardons,or pork fat cubes, beets and eggs. He spikes it with fresh ginger and lime juice to temper the dandelion's strong flavor.This is an labor intensive salad that includes cooking the beets and lardons and  served with goat cheese smeared on toasted baguettes. The greens can be cooked into a simple frittata with Parmesan cheese and onions. They can also be cooked up like spinach with olive oil and garlic for a side. Use them instead of broccoli rabe with pasta for a new spin on cavatelli and broccoli.

It is dandelion season. Head to the woods or the farmers market and pick them up for a salad or omelet. They are chock full of nutrition and flavor.

That Spring Favorite Asparagus

There are a lot of harbingers of Spring. The first robin, lighter clothing, picnics and asparagus. The last is everywhere now, indicating a time for lighter cooking and lighter eating. It's a wonderful side for any Spring holiday dinner as well as a nice accompaniment to any salad. Best of all it's versatile, going from a supporting player to star with ease.

Asparagus is an ancient plant with the Egyptians first planting it 3,000 (!) years ago.It was also big with the ancient Syrians and Spanish.The Greeks and Romans ate it fresh while in season and then dried it for fall and winter cooking.In fact the last could be credited it for turning it into the first frozen food. Legions of Romans soldiers, under Emperor Augustus, hauled it to the Italian Alps to be frozen. They were dubbed "The Asparagus Fleet". The emperor even coined the phrase "faster than cooking asparagus" for quick action and it was one of the earliest recipes from Apicus.It fell out of favor during the Medieval Period but was a favorite again  of the French court. Louis XIV's mistress Madame du Pompadour to nickname them "love tips" and to make them trendy again in french dining rooms. Asparagus is high in the B vitamins, namely folate which makes it a great dish for expectant women who need the vitamin on a daily basis.The stalks are extremely high in Vitamins A and K along with being an excellent source of calcium.Unfortunately there is a side effect, namely
 strong smelling urine. How ever this is a small price to pay , considering all the benefits asparagus has to offer

It is in season now and ready to be turned into a variety of dishes. There is a caveat for home chefs. Try to get tender baby stalks. They become very woody and hard to chew as they get older.White asparagus, vastly popular in Germany and the rest of Northern Europe.is a little more tender but has the sale delicate, fresh taste as its' green cousin. One of my favorite recipes is simply boiling the stalks in salt water until tender for about five to ten minutes and  then drizzling them with melted butter or margarine followed by a heavy dusting of Parmesan cheese. Both are perfect in complimenting the stalk's fresh green sweetness. Asparagus can also be grilled.Marinade them first, usually in a lemon-olive oil marinade before putting over a low fire.It goes great with any grilled meat  from beef to chicken to even fish . The grilled stalks can also be cut into one inch pieces and added to a salad. Quiches get an extra  boost of sweetness and  freshness by adding a cup or two to the recipe. The veggie pairs surprisingly well with bacon, with each bringing out the other's flavor. Parmesan cheese can also be added for even more flavor.

Make asparagus a part of Spring cooking and eating. The stalks will go well with any roast or as the main player in a quiche or salad. Try them to experiences their fresh, green goodness!

Vitamin Enriched

One of the biggest worries foodies have is are they getting enough vitamins. We love our different and varied foods but are they good for us? Are we eating enough to fulfill our daily vitamin requirement? The best advice is still be interested in new foods and culinary trends but be prudent about nutrient deficient foods.

Vitamins are divided into two kinds, water soluble and fat soluble. Water soluble are absorbed quickly into the body's water . They are the eight B vitamins and C. The B vitamins are a varied group including niacin , and the all important folate.Most of the B vitamins are found in liver and kidneys however there's also found in other kinds of food such as whole grain breads and pastas. These are healthier for you than organ meat and versatile.Try a yummy while grain spaghetti with the Vitamin C rich tomato sauce. One of the most important B vitamins is folate.The name comes from the Latin for leaf and it is prevalent in dark, leafy greens. This is spinach,  collards and broccoli . The first can be made so many different ways, from salads to crepe fillings. Collards, also high in Vitamin C, are great sautéed in a mix of olive oil, red peppers and garlic. The same with broccoli It is versatile and can go from omelets to salads. B Vitamin meats range from beef to lobster, both considered luxury foods As for the Vitamin C, this is primarily the citrus fruits but also many vegetables have it too.Kiwi fruit is high in C and it can be made into lush desserts from gelati to tarts.

Fat soluble vitamins require fat to be released into the body. These are Vitamins A,D, E and K. Vitamin A is found in the carotenoids, the veggies and fruits responsible for eye health along with immunity and stem cell growth. There are carrots as part of this group and they can be juiced to create a flavorful salad dressing. Sweet potatoes are also part of this group and they are so versatile. Try them as  trendy  baked fries or whipped with butter and brown sugar , a different take on the usual mash. Dairy products  such as whole milk and butter are also Vitamin A rich and you can use these- sparingly in dishes for prep and flavor.Even though Vitamin D is basically gotten through early morning sunshine but it can also be had through dairy products. To get an extra dose, have Greek  yogurt blended with fresh fruit and honey. One of the most used and talked about is Vitamin E. It aids in skin  and lung health and can be found in the highly tasty  sunflower seeds and almonds, Both can be used to add texture and taste to all sorts of salads. Vitamin K, needed for blood clotting is found in, not surprisingly olive oil and also soy products. There are so many varieties of soy based "fake" meats, you can have an entire week of faux burgers and steaks, and all the while be loading up on K.


You can still eat fun foods  but check to see if they are vitamin rich . This way you have not only great taste but great value. Meals can be varied and lux but also good for you,

The Pluses And Minuses Of Supplements

Everyone nowadays takes dietary supplements. It's a fact . Surprisingly we do need some extras despite our rich and varied diets, especially here in America. Yet what works and what doesn't.What's a come on, and what's the real deal? That's the problem every time we buy a bottle of something. guaranteed to improve our health.

Before you go out an buy the latest fad of supplement, analyze what you've been eating..Sometimes nutritional deficiencies  can be solved by adding certain foods to your diet. Iron can be had through lean red meat along with spinach, lentils and beans. Vitamin C , as we all know comes ,from the usual suspects, of limes, lemons , grapefruits and oranges. Milk and sunshine  give us Vitamin D but we usually need supplements. Another question to ask, what kind of vitamin works the best for me. Most doctors always suggest tablets which are effective  however gelcaps are better .because they are absorbed quicker into both the bloodstream and stomach. As for those gummy bear vitamins for both adults and kids, take care. Some brands are lacking when it comes to the important vitamins like the Bs, D and K. Chewables are much better for just kids. They're not as effective for anyone over the age of twelve though and teens and their elders should stick to the regular versions.

Many of us have been suckered in by other supplements, namely those that promise to suppress the appetite and boost metabolism. These don't work . I've tried them , thinking I could lose a few pounds.(Foodie Pantry can do that to you).My appetite was not tamped down. I felt even more hungrier. Luckily my pocketbook dictated I buy the less costlier one (29.00) as opposed to the more expensive ($69.00) so I wasn;t completely soaked.. I don't recommend these and any other one with fantastic promises. There are herbal supplements that also aid in health and medical conditions. I take milk thistle for my gall bladder on a daily basis and it made some improvement.. Many take flaxseed for the antioxidant properties and it can be added to foods ,Some herbal supplements or botanicals as they're also known as  do have side effects. These should be  thoroughly researched before buying. They can have negative side effects and also negate any helpful prescriptions you're on. As for those supplements that promise you a quick weight loss - the best bet is sticking to a low fat diet.

In the end ,it's a matter of being supplement savvy. Figure out what you need and what works the best for you. Stay away from any false promises or the latest thing. Stick to those that will improve your life and fulfill your needs