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,

A Little Bit Fishy Adding Seafood To Your Meals

It's always  treat to have seafood for lunch or dinner. Unfortunately it can be an expensive meal, especially at some of the four star restaurants.The better idea? Go to your local fish market or even supermarket and make your own lush dishes. Most crustaceans and fish are easy to cook up and they pair well with everything from pasta to veggies.

Lobster is always considered for a special meal.Remember there are two kinds , spiny and Maine. The first is from the Caribbean and doesn't have claws, the Maine variety does ad is somewhat bigger.It is often the more preferred, thanks to having sweeter, firmer meat. Lobster can be turned into everything from salad to a great ingredient for Lobster Fra Diavolo. Of course the best way is having steamed or boiled  with a cup of melted butter or a lemon wedge. This is not recommended for animal lovers because you have to plunge it in a large pot of boiling water,Some fish markets, and this is where you should buy your seafood for the freshest,- do sell lobster meat that has already been boiled or steamed. You can make yummy lobster rolls for lunch or an elegant lobster salad for a fancy brunch. Crab legs can be bought precooked s well. Crab is versatile, going from picnic to lux in different dishes Try a picnic crab salad with  the meat blended  with elbow macaroni, diced green peppers and onions . Add a dash of cayenne for some zing. It can also be the base for Crabs Benedict, a take on the classic brunch dish, Eggs Benedict.

 Another seafood  treat is shrimp..The best bet is buying it deveined and shelled Shrimp  too can be made several different ways, Kabobs are fun and tasty, a perfect dish for the first barbecue of the season. Marinate them  first in Italian dressing and then grill with  mushrooms , tomatoes and onions ,Shrimp sauce is delicious on spaghetti or angel hair and is a fun topping on homemade pizza.Fish are always a welcome change. Salmon is popular right now and it's not only versatile but healthy for you,It is heart healthy and chock full of Omega-3. Try steaming it with garlic and ginger for an Asian vibe. Another way is with lemon and  herbs such as dill, parsley and chives. Serve with brown rice and a healthy veggie mix of carrots and broccoli. One of the most blendable is tuna.Try the Italian tonno en olio or tuna in olive oil in a Salad Nicoise.This is a blend of another tasty fish, anchovy with romaine lettuce, tomatoes, capers, and sliced hard boiled eggs dressed with a simple vinaigrette. Tuna stuffed tomatoes are a great luncheon plate for a small bridal or baby shower.A tasty low calorie meal or even snack is flaked tuna on crackers.

Any fish or seafood dish is  treat. Make it an affordable one by cooking it at home. There are many different kinds to experiment with along with many different recipes. Try  a few to enjoy the rich , briny taste of the sea.

Superseedz Pumpkin Seed s Super Yummy Super Versatile

One of the best snacks for you are pumpkin seeds. They're crunchy and fun snacks, perfect for a side at lunch or a nighttime snack. A bag of them is perfect on a hike or just for munching at the beach. Best of all, now they come in different flavors thanks to a great company, Superseedz. They have created really delicious savory and sweet snacks,

Eating pumpkin seeds is nothing new. The indigenous Americans have been nibbling on them for millennia. They are heart healthy as well as beneficial to the liver.along with just being a fun and crunchy snack. Now  Kathie Pellichio, creator of Superseedz takes it a step further by making them both savory and sweet/They are even pan roasted in small batches as she first cooked them to ensure more flavor and even roasting. To be honest Superseedz is one of the best snacks out there today. There are nine(!) different flavors from Naked to Super Spicy to nosh on. I love the Naked because there's that earthy , nutty taste and the Sea Salt flavor which is just salted perfectly however I'm mad for the Tomato Italiano which has a cool pizza flavor. I can see scattering these in an Italian hero, or a simple garden salad to give it texture and zing. The Curious Curry is another fave, the perfect blend of good for you curry with the seeds. Superseedz Super spicy is coated with dried habanero and cayenne along with a zip of garlic. I definitely recommend adding this to any chile , giving it a true Mexican spin along with bringing more heat to the sauce.

Of course the sweet Superseedz are just downright yummy too. I love the Cocoa Joe's and the Cinnamon and Sugar. There is also the flavorful Maple Syrup and Sea Salt, a true marriage of sweet and salty. Thanks to the roasting process, some of the seeds comes together in little clusters and they are fun little snacks, sort of like Crackerjack, but much better for you. Cocoa Joes' can also be good on ice cream and for something truly different , and sprinkled on cake filling for a crunchy surprise.. These and the Cinnamon and sugar can also be used to decorate cupcakes instead of sprinkles and mixed into plain cereals for extra flavor and benefits.The Maple Syrup and Sea Salt can be made into a fun take long granola if you bake them with oats, honey and raisins.  Pumpkin seeds have much needed zinc and iron  in them along with protein. Any of the Superseedz flavors are a good source of protein, perfect for those cutting back on their meat intake/ Another plus is that the bags are just right for slipping into a picnic basket , lunch bag or even desk for easy snacking . They're also easily resealable so that the seeds always stay fresh.

If you want a new snack that's good for then try the tasty savory and sweet flavors of SuperseedzThese gourmet pumpkins are a great alternative to the traditional snacks along with having a ton of benefits. Get addicted now to these super little seeds with a big flavor!

Eating On The Go

Spring is one of the busiest times of the year. There are games to attend , cleaning to be done  and events to be planned,That means that there will be times when a meal or snack will be eaten in transit. There is a problem in that. Most people tend to grab anything and everything to satisfy those munchies. Don't . The best bet is eating healthy  - even on the go.

Spring Saturdays are spent more on the road than at home thanks to all sorts of sports activities. Instead of you and the kids grabbing a quick burger at the local fast food joint., think stuffed pita pockets. These can be customized to suit everyone's tastes. Try to include some form of protein because it helps to stave off hunger longer. Try some leftover chicken or turkey as the main part of the stuffing. If you have to get cold cuts then try Boar's Head because they're low in fat and sodium. You can also use hummus, whether bought or homemade too. Sliced tomato, baby spinach leaves and bean sprouts all could be added as well as some spices and herbs for zing. Mix together cubed tomatoes and low fat mozzarella cheese along with olive oil and oregano Fill pita pockets with this for a kind of inside bruschetta. If you're home and want a quick hot meal , then put this in the toaster oven until the pockets  start to puff out and crisp up. Another yummy quick meal is a quick cold taco, filled with guacamole, tomatoes, lettuce and chopped lettuce. Add a tiny bit of sour cream or a big blob of salsa to round it out.

Snacks on the go can be trick too. It's all too easy to pick up a bag of chips or a pack of snack cakes  Yes, these are tasty and thy satisfy but they're full of empty calories. For a healthier nibble think nuts or seeds. These are filling and tasty  without all that artificial stuff like, transfat and sugar. Most companies such as Planters sell sleeves of different nuts and these are easy to pack. Also think whole wheat crackers or even Triscuits to munch on.Crackers smeared with peanut butter is a great way to satisfy hunger pangs between meals.Try cashew and almond butter for variety. It's tempting to pick up Hostess cupcakes or Twinkies for a  sweet snack along with quick energy, however resist. Save them for a rare treat. Instead have fruit. Most supermarkets have containers of already pineapple and watermelon which can fit perfectly in a lunch bag. Not only are they packed with vitamins and fiber but they're also refreshing, especially when chilled. Apples are still being sold and they too can be easily stored for quick munching.If you do crave cookies then stick with the all natural kind such as Kashi, The brand has some good ones like chocolate chip and oatmeal raisin. What about protein bars? They're good for quick energy but just be alert as to whar's in them. Some do have a lot of sugar and preservatives. Read labels before you buy,.


Spring brings a variety of activities and a non stop schedule. Keep up your strength by eating healthy meals and snacks while you're on the go.You'll feel better and ready for whatever comes your way.

Healthy Picnics

Yesterday's Times Food section  about sandwiches brought on ideas about picnics. The weather is perfect for a healthy meal outdoors whether at the park or the beach . Pack your basket with tasty but good for you sandwiches, snacks and drinks.

The sandwich is the main star of any picnic meal. Think healthy with meat from leftover roasts. Cold cuts can be good however try to get those that have less nitrates and fats in them. Although with leftover chicken and turkey , you can pack the wings and legs, if there any left over.Leftover ham, chicken and roast beef can also be devilled simply by adding chunks of leftover roasts to a food processor along with a teaspoon or two of water.This creates a nice paste that can be mixed with low calorie mayo or even olive oil for a spread. Veggie sandwiches are always good. Go Provencale by adding some sliced tomatoes on a whole wheat baguette. The Food Sandwich issue suggests not keeping the tomatoes in the fridge. This will make their flesh mushy. They should have a nice firmness and a chewy sort of meatiness to it . For the Southern French style, you can drizzle some olive oil on the bread along with some sprinklings of oregano and rosemary. For a Nicoise  use tuna, preferably tonno in olio, tuna packed in olive oil. This is both good for you and a luxury. Peeled and  sliced hard boiled eggs add another silken touch of lux,. If you have the time you can make either broccoli or mushroom pate. These are somewhat labor intensive spreads however they are yummy and delicious on artisanal rolls.

One of the most favorite aspects of picnicking are the snacks. Everyone feels like they can go wild on an outdoor jaunt. Bags of potato chips, and cheese puffs are always thrown in  along with every kind of available snack cake. These may be fun to  nibble on  but  whether they're eaten outdoors or indoors , they're still bad for you.Insteead try a bag of pretzels,. You can even pack some kind of mustard too for dipping. Nuts are always a good bring along. Nothing beats some crunchy almonds or lightly sea salted peanuts..As for sweets, dark chocolate  is always a good treat. It's full of antioxidants and flavonoids. Try fruits dipped in it for extra flavor. More natural are cuts fruit pieces such as watermelon and pineapple. Both are sweet endings full of vitamins and fiber.As Spring progresses , think about packing seasonal fruits such as strawberries and blueberries.Cookies are always fun to bring along and there are healthy ones out there such  as the Kashi brand or Fig Newtons. You can also bake a batch too but remember to use whole wheat flour and   brown sugar. All this food requires drink. Again skip the soda and bring the chilled water bottles. If you want flavor then think BAI and BAI5 juices and sodas. These are all natural  with the addition of the coffeefruit and come in tasty flavors like peach and blueberry.Their sodas are light and sparkling ,perfect thirst quenchers during a hot day.

Spring picnics are always fun.Make them healthier too, with  good for you sandwiches, snacks and drinks, It's a great way of enjoying the fresh air.

The Sandwich Issue

Just in time for the warm weather is the New York Times Food section Sandwich issue  Everything about this culinary staple is explored, from it's origins to its variations. There are recipes ranging from hot to cold, from traditional to out there recipes. Read it and you'll never look at two slices of bread and fillings again.

Newcomers and regular contributors have given some interesting spins on this most basic of dishes.Even Florence Fabricant's Front Burner section is sandwich centered. There is even a review on a new butter knife that expertly shaves cold butter from the container along with where to buy Pullman loaves , the old fashioned bread that makes for the best sandwiches.Food regular , Jeff Gordonier talks with Manhattan's best chefs about different recipes.According to Justin Smillie the chef of Upland, a delicious one starts with a schmear of fat. This is the case with Mile's End chicken salad sandwich.. Crunch is also important, hence the reason that chicken salad sandwich has a layer of gribenes or fried chicken skin bits as a layer.. A real plus of any sandwich is having fresh ingredients. Tomatoes should not be put into the fridge or they';ll get mushy, ditto the same for lettuce. Both should have a refreshing crispness to them. One of the more interesting articles is by Pour contributor Eric Asimov as he pairs sandwiches with wines. What to drink with that Vietnamese lunch special?A German resiling. It pairs perfectly with pork and pickled sandwiches.Mr. Asimov suggests  to create a good pairing, depend on the sandwich's dominant notes. This is usually the meat but sometimes the spices or condiments used can  also dictate what goes well with it.

Of course there are recipes for the Earl of Sandwich's greatest and only invention. This also brings up why its' called that. It seems the earl of, John Montagu had ordered a  quick meal of meat placed between two slices of bread. Since he was the "It Boy" of the day , the name stuck although there probably had been variations for hundreds of years before. The modern day recipes from both Melissa Clark and David Tanis are mouth watering and easy to create. Try Ms Clark's yummy roast beef sandwich. Usually this is made with left over roast beef, but she makes it with freshly cooked meat, namely a boneless top loin roast.It came with a cap which helped in the taste and cooking. Served on rye , it was a sandwich and meat lover's dream. David Tanis went the seafood route with tuna. He takes the classic tuna fish sandwich and classes it up with olive oil - not mayonnaise. Salsa verde is also added along with anchovies. sliced hard boiled eggs decorate this open faced sandwich, placed on a crusty baguette or ciambatta roll.If these don't make you drool, then head over to the field guide in the middle of the paper. There are lists of fillings and breads and explanations of some of the more exotic ones like the Croque Monsiuer, Pan Bagnats and Banh Mi. You could also give American classics like the dagwood and the Po Boy a shot too.

It is the perfect times for picnic baskets stuffed with sandwiches. Use the New York Times Food sandwich issue to create yummy ones. You can have fun experimenting with everything from a simple roast beef to a more elaborate Croque Monsiuer.

Your Spring Snack Guide

Spring brings a lot of changes.we dress lighter, We should eat lighter and we should snack lighter as well.Those whipped cream topped hot cocoas and cupcakes may have been great as we were bulking up for the cold however they may be heavy and calorie rich  during these warm days and nights.It's time to change to less dense treats.

One of the best snacks, both in cold and warm weather is popcorn . It's a better alternative to potato chips and dip .it's full of fiber and taste, perfect for filling up during games or a day at the beach.Another plus is that's it's easy to tote around - and if you have any left over is perfect for feeding the birds.a great Saturday night snack is nachos. The winter saw them piping hot with cheese and maybe chili on them. Go light  with a homemade salsa of chopped tomatoes, jalapenos and onions. You can even use this for crackers or a fiery spin on bruschetta.English muffin pizzas were also a great Sunday night supper or snack. Sub the canned sauce for fresh chopped tomatoes and replaced the heavy mozzarella with a hearty sprinkle of Parmesan. another healthy filler is cottage cheese blended with chopped veggies. Add some broccoli florets along with cut up snow pea pods  along with a few grape tomatoes and diced onion. Add a good dahs of fresh cracked pepper and a tiny dash of sea salt for more flavoring.You can also cut up soy hot dogs and wrap crescent dough around them for a low cal version of pigs in blankets.

This is the season of first harvests. That means fresh batches of peaches , strawberries and blueberries. Eat these when you're craving something sweet. They're full of fiber and vitamins,perfect after a winter of cookies and snack cakes. Fruit can be grilled too and it can be easily turned into shish kabobs. Brush the skewered pieces with honey before you put them over the fire.The fruit of the season can also be mixed into Greek yogurt for a nice pick me up at the office.As the temps shoot up you may be tempted by ice cream or even those whipped cream topped iced coffees. They may be cooling and a treat however they are fat bombs just waiting to go off. stick with ices or low calorie ice cream treat.You can even semi freeze bananas and strawberries and then have them with  chocolate syrup and low fat whipped toppings. As for the coffee- stick to iced black for a refreshing change. You'll taste the full rich flavor of the beans that way along with being enervated. You can also q8unech your thirst with BAI all natural juices and soda They're fresh and fruity, having only five calories each.

It's spring and that means lighter fare for snacking. enjoy ,kw calories sweets and treats as the temps  rise. You'll not only feel satisfied but also rewarded with good for you snacks.