Healthy Bagels and Toppings

Posted on June 14, 2011

The average large plain bagel contains about 200 calories (sometimes up to 400 calories!) and has very little nutritional value. In order to enjoy a guilt-free bagel, opt for whole wheat or multi-grain bagels that provide some fiber, ideally 8 grams of fiber. Be wise about your bagel toppings, too, which can turn a healthy breakfast, lunch, or snack in to a high-fat nightmare. Following are some suggestions for healthy toppings.

Healthy Bagel Toppings

Low-fat or fat-free cream cheese
Spreadable processed cheese wedges, such as Laughing Cow
Tub margarine that does not contain partially hydrogenated oil (stick margarines contain PHO)
Fat-free ricotta cheese or cottage cheese
Reduced-fat cheeses, such as cheddar
Lean lunch meats, ham, or turkey
Peanut butter or other nut butters
Hummus or other bean dips
Marmite or Vegamite (Yeast-based savory spread)
Low-sugar jams
Smoked salmon or tuna fish

*This list comes from Eating for Lower Cholesterol: A Balanced Approach to Heart Health with Recipes Everyone Will Love.

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Fantastic Lentil and Brown Rice Salad

Posted on June 6, 2011

A far cry from two-star Chef Curtis Duffy’s barley grain creation with twelve garnishes (see my previous post)…this quick and easy salad is for the home-cook who wants to eat healthfully with the least amount of effort. Lentils and brown rice are a winning combination: they form a complete protein that is loaded with iron and vitamins. I created this salad years ago when I was recipe testing for Eating for Pregnancy:  The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be. It’s still a family favorite. I served it the other day with grilled vegetables, shrimp, and a lovely green salad. If you like cheese, diced feta adds a nice tang. Makes my mouth waters at the thought.

Brown Rice and Lentil Salad
Makes about 3 cups
Dressing
1 tablespoon vinegar, any kind, to taste
1 teaspoon Dijon mustard
1 small garlic clove, minced
2 tablespoons olive oil, to taste
One 15 ounce can lentils, rinsed and drained, or 1-1/2 cups cooked lentils
1-1/2 cups cooked brown rice
1/3 cup finely diced celery
1/3 cup sliced or diced radishes
1 large vine-ripened tomato, cut into a small dice (about 1 cup), or 12 cherry tomatoes quartered
2 tablespoons chopped fresh parsley
Salt and freshly ground pepper to taste

  1. To make the dressing, in a small bowl whisk together the vinegar, mustard, and garlic. Add the olive oil and continue whisking until emulsified. Set aside.
  2. Combine the lentils, brown rice, celery, radishes, tomatoes, and parsley in a serving bowl. Add the resrved dressing and mix gently. Adjust the seasoning and serve. Refrigerate leftovers.

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How Much Caffeine Is Okay?

Posted on June 1, 2011

With coffee prices on the rise around the globe, some folks might be re-thinking their daily consumption. As you can see from this photo I love my coffee, especially when I take the time to make myself a frothy cappuccino dusted with cocoa. High coffee bean prices or not, I limit myself to two cups per day. More than two and I start to feel a little shaky…and no caffeine after 4 pm or I can’t sleep. I know this about myself and I don’t push my limits.

I sometimes get asked how much caffeine is okay to drink? The general conclusion is that unless your doctor has advised you otherwise, moderate consumption is the key for most healthy people. What’s moderate? The consensus of scientific opinion is that for most people, 300 milligrams, or about 3 cups of brewed coffee per day, is okay (bear in mind that the caffeine content of brewed coffee comes in a wide range as you can see in the chart below).

More than a hundred studies have focused on whether any association exists between caffeine consumption and high blood pressure, cardiac arrhythmia, or coronary heart disease. Most of the research has concluded that moderate amounts of caffeine, as outlined above, are not associated with increased risk for cardiovascular disease, but individuals who are sensitive to caffeine should consult their health-care providers about caffeine consumption.

Coffees

  • Coffee, drip (8 ounces) = 115 – 175 mg
  • Coffee, brewed (8 ounces) = 80 – 135
  • Espresso/cappucino (2 ounces) = 100
  • Instant coffee (8 ounces) = 65 – 100
  • Decaffeinated coffee, brewed (8 ounces) = 3 – 4
  • Decaffeinated coffee, instant (8 ounces) = 2 – 3

Tea

  • Tea, brewed (8 ounces) = 40 – 60 mg
  • Ice tea (8 ounces) = 47
  • Green tea (8 ounces) = 15

Other

  • Energy drinks (eg., Red Bull, SoBe Adrenaline Rush and Starbucks Double Shot) = 70 to 80 mg
  • Selected caffeine soft drinks (8 ounces) = 10 – 55
  • Hot cocoa (8 ounces) = 14
  • Baker’s chocolate (1 ounce) = 26
  • Dark chocolate (1 ounce) = 20
  • Milk chocolate (1 ounce) = 6
  • Chocolate-flavored syrup (1 ounce) = 4
  • Caffeinated water (12 ounces) = 60 – 125
  • Anancin or Midol (2 pills) = 64
  • Excedrin (2 pills) = 130
  • NoDoz (2 pills) = 200
  • Over-the-counter diet pills, various brands (1 dose) = 8 – 200

Note: This information is from Eating for Lower Cholesterol: A Balanced Approach to Heart Health with Recipes Everyone Will Love.

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Homemade Rocks! Hale’s Perfect Banana Split

Posted on May 22, 2011

Wow! Get a load of this stunner made by my eleven-year-old son, Hale. I had just made a batch of chocolate-walnut-coconut-milk sherbet from David Lebovitz’s Room for Dessert…super yummy and light, and I added chopped walnuts for texture…and boom, my son takes one look at it and says, “Mom, can I make a banana split?”

“Sure, but only if you let me photograph it,” I said, smiling.

He agreed, but at the same time made me promise not too take any more food photos when his friends are over for dinner…as I did last night. “It’s just embarrassing when you say, no, don’t eat it yet, let me get just one more shot.”

Fair enough. He’s right. I admit I to being camera crazy sometimes. But I also enjoy a good shot…like the way the blue jimmies match the placemat in this pic. Fun and delicious! Makes me happy. This sherbet will make you happy, too.

Chocolate-Walnut-Coconut-Milk Sherbet
Makes 1 quart
1 cup water
1 cup sugar
5 ounces bittersweet chocolate
2 cups Thai canned coconut milk
1 tablespoon dark rum
1/2 cup chopped walnuts, toasted

  1. Heat the water and sugar until the sugar has completely dissolved.
  2. Coarsely chop the chocolate, add it to the syrup, and whisk until the chocolate has completely melted. Remove from the heat and stir in the coconut milk and rum (the rum is the key to a delicious flavor, but maybe not for kids!).
  3. Chill thoroughly, then freeze in an ice cream maker according to manufacturer’s instructions.

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Homemade Rocks! 20 Minute Spaghetti Sauce

Posted on May 17, 2011

A simple and perfectly delicious tomato sauce, especially if you like your pasta sauces on the light side. I was in a hurry so I boiled some capellini…but, if you can get fresh, flavored pasta, such as basil, garlic, or lemon, you’re in for a real treat. I topped my plate with tons of basil. Not surprisingly, my kids opted for only Parmesan cheese. As with all my family’s favorite recipes…this comes from Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be. My #1 family cookbook.

Twenty-Minute Tomato Sauce
Makes about 2-1/2 cups
4 tablespoons olive oil
2 garlic cloves, minced
2 pounds (about 7) large, vine-ripened tomatoes, cut into a ½-inch dice (about 4 cups)
1 tablespoon Italian seasoning
1 tablespoon brown sugar
1 teaspoon salt
Freshly ground black pepper
2 tablespoons tomato paste or ½ cup tomato sauce, to taste
1/3 cup chopped fresh basil or your favorite fresh herbs

  1. In a large saucepan, combine 3 tablespoons of the olive oil and the garlic, and sauté over medium heat, stirring frequently, until the garlic turns a light brown color, about 1 to 2 minutes. Be careful not to burn the garlic because it will turn bitter.
  2. Add the tomatoes, Italian seasoning, brown sugar, salt, and pepper, and simmer, stirring occasionally, for 10 minutes.
  3. Stir in the tomato puree, and continue to simmer for 10 minutes. Stir in the basil and the remaining 1 tablespoon of olive oil, adjust the seasoning and serve. Refrigerate or freeze leftovers.

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Movie Popcorn: The Shocking Truth

Posted on May 12, 2011

Last Sunday, my family and I saw the fabulous film, Water for Elephants, starring Reese Witherspoon and Robert Pattinson (the book was equally amazing, I highly recommend it). In the theater my kids asked me for popcorn. I said, no, I’m sorry. No theater popcorn allowed.

Why not?

Because I’m a strict mom, espeically when it comes to eating junk food, and I believe education is the most powerful tool to convince young people to eat healthfully. I told them the shocking truth behind movie-house popcorn, and after hearing it, they did not want any. I doubt they’ll ever ask me again. Mean, no. Caring, yes.

Here’s the deal. Crunching your way through a large tub  of movie-house buttered popcorn (there are about 20 cups in a large tub!) popped in coconut oil adds about 1,500 calories and 116 grams of fat to your day! That’s almost your entire daily allowance of calories and fat, especially if you’re a child. A small tub (about 7 cups) contains about 580 calories and 47 grams of fat. Also, avoid microwave popcorn brands as most contain partially hydrogenated oil. Best thing is air-popped popcorn.

Here’s the nutritional line-up for 4 cups of popcorn popped using three different methods:

  • Air-popped popcorn: Calories = 114 cals; Cholesterol = 0 mg; Saturated Fat = 1.2 g; Total Fat = 1 g; Protein = 4 g
  • Oil-popped popcorn: Calories = 222 cals;  Cholesterol = 0 mg; Saturated Fat = 12 g; Total Fat = 2 g; Protein = 4 g
  • Buttered oil-popped popcorn: 291 cals; Cholesterol = 11 mg; Saturated Fat = 18 mg; Total Fat = 5 g; Protein = 5 g

Source: Eating for Lower Cholesterol: A Balanced Approach to Heart Health with Recipes Everyone Will Love.

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Perfect eggs for mom…made by mom just the way she likes them

Posted on May 9, 2011

When it comes to cooking eggs, I’m super picky, so picky that I have to make them myself. The yolk has to be perfectly cooked in over-easies, my scrambled eggs have to be just-set (not hard and rubbery), and my omelet has to has to be perfectly cooked in the middle without any brown on the outside. Strange, eh? In fact, it’s so bad that I even make my own eggs in hotels…whenever they let me. The cook behind the egg station usually looks at me kind of funny, like, are you crazy lady, but then obliges. I wanted to try something different for Mother’s Day, so I created these mini casseroles made with steamed spinach, sauteed mushrooms, Parmesan cheese, an egg,  and drizzle of cream. They were lovely with whole wheat bread and a cappuccino. I’m working on the recipe and will it share later.

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Happy Mother’s Day to Moms Everywhere!

Posted on May 5, 2011

A very Happy Mother’s Day to mothers everywhere, especially my own! This stunning arrangement was on the dining room table of the Japanese Ambassador’s home in Malaysia…I particularly love the woven fronds. The ambassador’s wife, Yoko, was hosting a coffee to celebrate the Doll Festival (Hinamatsuri), a day Japanese families pray for the growth and happiness of the young girls in their households. Dolls of the emperor, empress, court ladies, and attendants, dressed  in the flamboyant robes of the Heian Court, are are traditionally displayed on a tiered shelf with the emperor and empress at the top. This festival is also called the Peach Festival (Momo no Sekku) because March is the season of peach blossoms, symbolizing vitality, eternal youth, and peace.

On Mother’s Day this year, I would especially like to honor the grandmothers and mothers of Japan for their courage, strength, and perseverance in what must be some of the most difficult days of their lives. They continuously inspire me.

When you are a mother, you are never really alone in your thoughts.
A mother always has to think twice, once for herself and once for her child.

~Sophia Loren, Women and Beauty

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The Perfect Breakfast Treat for Mother’s Day: Walnut Spice Coffee Cake

Posted on May 5, 2011

The other day I was interviewed for a Malaysian magazine called UnReserved. The story hinged on Mother’s Day, specifically on the challenges of balancing family, work, and, most importantly, my sanity. I thought about what to serve my interviewer with her coffee (feed the press is a cardinal rule, especially if you’re a cook), and eventually decided on my killer brownies, healthy bird seed bars, and chocolate chip cookies.

Then, at the eleventh hour, it dawned on me to make my deliciously moist walnut cake from Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be. I said to myself, she’ll be writing about my book, so why not give her a taste from it.

From years of experience, I had wisely saved the final step of frosting the walnut cake until the last minute, just in case the photographers might want a kitchen shot…which they did. I whipped together a caramel frosting and drizzled it over the cake. I have to admit that sometimes my own recipes surprise me. This walnut cake was so simple and oh so good. Nothing was left by the end of the day. Make it for mom…or anyone else!

Walnut Spice Coffee Cake
Makes one 9-inch round cake
Canola oil cooking spray, for greasing the cake pan
1-1/2 cups chopped walnuts
1 cup all-purpose flour
1 teaspoon baking powder
½ teaspoon baking soda
1 teaspoon ground ginger
2 teaspoons cinnamon
½ teaspoon ground nutmeg
¼ teaspoon salt
¾ cup brown sugar
2 large eggs
1/3 cup canola oil
½ cup plus 2 tablespoons sour cream
Confectioners’ sugar or maple glaze for the finished cake

  1. Preheat the oven to 350 degrees F. Grease a 9-inch round cake pan with canola oil cooking spray and sprinkle with flour; set aside.
  2. Place the walnuts in the bowl of a food processor and process, using the pulse button, until finely ground, but not to the point of forming a paste.
  3. Transfer the ground walnuts to a medium bowl, add the flour, baking powder, baking soda, ginger, cinnamon, nutmeg, and salt. Whisk until well combined; set aside.
  4. In the bowl of an electric mixer, combine the brown sugar and the eggs and beat on medium speed for about 4 minutes, or until light and fluffy. Add the canola oil and sour cream and beat 30 seconds more.
  5. Using a rubber spatula, fold into the egg mixture the reserved flour mixture until well incorporated. Pour the batter into the prepared cake pan and bake for 30 minutes, or until a tester inserted into the center of the cake comes out clean.
  6. Remove the cake from the oven and let cool for 5 minutes. Run a knife around the sides of the pan and invert the cake onto a serving platter. Dust with confectioners’ sugar or frost with the maple glaze before serving.

Maple Glaze
Makes about 2 cups frosting
¼ cup brown sugar
2 tablespoons unsalted butter
3 to 4 tablespoons milk, depending on desired consistency
2 cups icing sugar

In a saucepan, combine the brown sugar, butter, and milk and heat over medium heat just until the boiling point, stirring occasionally. Remove from the heat, cool completely, and then stir in the icing sugar. The frosting should be of a spreading consistency, or if you’d like more of a drizzle, add a bit more milk.

Advance Preparation:  This frosting can be made up to 2 days in advance. Keep covered and refrigerated. Bring to room temperature before frosting the scones.


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Two-Star Michelin Chef Curtis Duffy Comes to KL…and Brings Some Unique Flavors of America!

Posted on May 2, 2011

What happens when a two-star Michelin chef from Chicago comes to town as part of an event called, “The Best of America,” held at the Hilton KL? He brings good things! At a cooking demo followed by a lunch, a lucky group of 30 learned how to make this olive oil poached salmon. Duffy seals the raw salmon with the oil in a bag using the sous-vide method, then he poaches it for 45 minutes at 118 degrees F. The finished fish, of a buttery yet firm texture, is combined with the flavor of licorice coming from lacy strips of fennel bulbs and a fennel leaf emulsion. A mustard vinaigrette, chopped black olives, red sorrel leaves, anise hyssop, sweet cicely leaves and fennel blooms round out the rest of the flavors. The accompaniment: a smattering of airy, crisp crackers made from tapioca flour, akin to rice crackers. Salmon and fennel are two of my favorite foods…so I truly enjoyed this dish and its fresh, green, spring-like presentation.

Soup followed…a healthy, earthy combination of barley and quinoa enveloped in veil of amaranth, moistened with a toasted sunflower seed consomme. At Duffy’s cooking demo, I learned that there are 12 garnishes in that dish, yes, twelve! Sultanas, caramelized pearl onions, puffed amaranth, fried sunflower seeds, sunflower sprouts, burgundy amaranth, quails grass, chive tops, chive blossoms, lemon balm, sweet woodruff, and Queen Anne’s lace. Let’s here it for fresh herbs!  Duffy described the flavor profile as earthy, nutty, and dark, with raisins and onions for sweetness, and the lemon balm to lighten and highlight.

I’ve never come across a palate cleanser quite like this before: liquid sudachi (a small, green Japanese citrus fruit described as a mandarin hybrid with a tangy grapefruit-like flavor) wrapped in coco butter and white chocolate with nepitella mint resting on a bed of super fine sugar. These white balls came with an official warning from the chef and waiter: put it in your mouth and keep your mouth closed. Why? Because the perfectly tart liquid center squirts out like a geyser. At the cooking demo, we learned how to make these lovely balls…I will give it a try someday.

Finally, this sinful dessert reminds me of the game Candyland. Strings of chocolate Manjari ganache form a checkered path along which one might fall into a pool of caramel spiked with cassia buds, puddles of blueberry and lemon puree, a sand pit of brown butter powder, or hit a rock of cocoa. Mountains of hazelnut financiers are buried under the winding path, one of them topped with a quenelle of mandarin ice cream garnished with dill, banana mint, and candied rind. All I can say is, Wow! I’ve never experienced so many flavor combinations on one dessert plate. The chocolate rush was so intense I felt like a kid again.

As part of Duffy’s gastronomic program he also prepared a six-course dinner, including all of these delicious dishes plus…sea urchin with rhubarb, hojo santa and hyssop bloom (excellent flavor combo); Nantucket bay scallops with romaine lettuce marmalade and white poppy seed milk (okay, the milk was a little too funky for me); and grilled Wagyu beef ribeye with smoked coconut pudding, yuzu puree, preserved kumquats with African blue basil (really nice, even if I’m not a red meat eater…my husband loved it).

During an interview, when I asked Duffy to describe his cuisine, he said, “thoughtful-progressive.” He’s right on both counts. I predict a third star will come his way someday.

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