One Fish, Two Fish… it’s good for you, Fish!

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Lenten ladies!

Lenten ladies!

It’s Lent for me, and many other Christians in the world. Lots of us follow the Lenten custom of not eating meat on Fridays until Easter. Now, not eating meat does not mean fish, because fish is not meat, even though fish is meaty. I get many questions about this from  people who don’t follow this custom, and I know it has a biblical foundation, though I’m not sure what it is exactly. Anyway, I think it’s a healthy habit to get into regardless of your religious affiliation, and I try to eat fish at least 2 or 3 times a week. In today’s post I wanted to let you know why fish is so great for you and then give you a REALLY SUPER EASY RECIPE FOR A SUPER DELISH FISH DISH- I’m so rhymey today, aren’t I?!

Salmon is a rich source of Omega 3 fatty acids- the good stuff!

Salmon is a rich source of Omega 3 fatty acids- the good stuff!

Ok, so why is fish so good for us you ask? Great question, my friends! Well, first it’s low in calories and high in protein, which is always a good thing. Mostly, though, the reason fish is so good for us is because of Omega 3’s. Omega 3’s are fatty acids that improves the immune system, and helps prevent blindness, depression, rheumatoid arthritis, asthma, lupus, kidney disease and cancer.

Rainbow trout is another excellent source of Omega 3's- and it tastes good too!

Rainbow trout is another excellent source of Omega 3’s- and it tastes good too!

The fish with the highest amounts of Omega 3’s are farmed Atlantic salmon, tinned anchovies, sardines, Pollock, oysters, Albacore tuna, wild caught Salmon, farmed rainbow trout, and my old friend canned light tuna. However, even white fish has a significant amount of Omega 3’s, so if that’s the only kind of fish you like, eat it and enjoy the Omega 3’s! The recipe I’m going to share with you next can be made with any kind of fish that you would like to use. I just always say to use the freshest fish available in your area and don’t be afraid to ask the butcher which fish is most fresh. He/she will lead you in the right direction. Here we go!

 

Ingredients assembled for Easy, Delish Fish Dish!

Ingredients assembled for Easy, Delish Fish Dish!

Easy Peasy Fish and Salsa

  • 1/4 cup chopped, pitted green olives
  • 2 Tbsp capers
  • 1 pint cherry tomatoes
  • 1 handful parsley or cilantro, roughly chopped
  •  Juice of one lime
  • 1/4 cup extra virgin olive oil
  • Fresh or pickled jalapenos chopped (optional)
  • 4 fish filets 4-6 oz each
  • Salt and pepper to taste
  • 4 large sheets aluminum foil
Salsa ingredients in the bowl and ready to go onto the fish!

Salsa ingredients in the bowl and ready to go onto the fish!

1. Make the salsa first- Preheat the oven to 400 degrees or heat your grill to medium low. In a mixing bowl, combine the olives, capers, cherry tomatoes, parsley or cilantro (cilantro is my personal choice), lime juice, olive oil and jalapenos if using.

 

Fish with salsa on top- ready to go into the oven!

Fish with salsa on top- ready to go into the oven!

2. Assemble the packets- Fold four sheets of aluminum foil in half lengthwise, and then unfold and lay them on the counter. Season each fish fillet with salt and place it on one side of the foil, parallel to the crease. Top each fillet with one quarter of the salsa. Fold the foil over so it covers the fish completely and then roll the edges tightly to seal the package.

 

Fishies in foil, cooking away in the oven!

Fishies in foil, cooking away in the oven!

3. Cook the fish- Place the packets on the grill or in the oven. cook the fillets until their done all the way through, about 8-10 minutes on the grill, 20 minutes in the oven. Slash the packets open just before eating.

All done and ready to plate!

All done and ready to plate!

This is flavorful and simple, however it will definitely impress whoever you’re serving. It seems like a much more complex dish because of the flavors, but because of the quick prep and cook time you can seriously be ready to eat in 25 minutes, no joke. Make some brown rice to go along with this, serve with guacamole and you’re done!

This will be my lunch and I CAN'T WAIT TO DIG IN!

This will be my lunch and I CAN’T WAIT TO DIG IN!

So there you go, my friends, a little info about fish and one super tasty recipe for a simple fish dish. Remember to eat fish at least once or twice a week, and not just because it’s Lent. Fish is high in protein, low in calories, and it is full of Omega 3’s to protect you from some heinous illnesses. Enjoy your fish, it will help you live a life of vitality- with Valerie!

 

 

Gun Hay Fat Choy! Happy, Healthy Chinese New Year!

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Delicious (and healthy) Chinese food!

Delicious (and healthy) Chinese food!

Gun Hay Fat Choy, everyone! This is the English translation for Happy Chinese New Year in Cantonese. Chinese food has always been my favorite type of ethnic food. As a child, when my mom asked where we wanted to go out to eat I always voted for the local Chinese restaurant. It’s flavorful and satisfying, and there’s such a variety of items from which to choose! It’s just all so good!

Typical Chinese menu.

Typical Chinese menu.

Well, as I’ve gotten older, I’ve had to be more careful about the choices I make at Chinese restaurants and in general. I want to share my healthy Chinese restaurant choices with you so that you can make good choices too.

 

The always flavorful and healthy Egg Drop Soup!

The always flavorful and healthy Egg Drop Soup!

 

1. Healthy appetizers- I always order the Egg Drop Soup instead of an egg roll or crab Rangoon. A cup of egg drop soup has about 50 calories but it contains protein from the egg contained in it. Refer to my past blog post, “An EGGceptional Protein” for more information about the health benefits of Egg Drop Soup, and other egg dishes. An egg roll doesn’t contain egg, but it does have 240 calories and 45 grams of carbs. Definitely not the way to start your meal. Also, one crab Rangoon has 67 calories and 4.2 carbs which doesn’t sound that bad but have you ever eaten just one of them? A usual order has 3-6 in it and eating at least 2 or 3 is pretty customary, which would be almost 200 calories and 12 grams of carbs. That’s just the START of your meal, too

 

 

My favorite healthy Chinese dish, Moo Goo Gai Pan!

My favorite healthy Chinese dish, Moo Goo Gai Pan!

2. Avoid thick sauces and breaded fried meat- When looking at the menu at a Chinese restaurant, it’s important to read the descriptions of the dishes before making your choice. Look for words like, “fried” “Coating” or “thick, glossy sauce”– these are words that mean your entrée is going to be breaded and fried, definite health no-no’s. Also, when dishes come in thick sweet/spicy sauces know they will contain SUGAR, which is another healthy no-no. My favorite dish to order is Moo Goo Gai Pan. It consists of chicken and vegetables in a light chicken broth. Even though the sauce is light it is very tasty and delicious. I add a bit of soy sauce to mine because I like that salty flavor, but you definitely don’t have to because it’s great either way. Another dish I like is either beef with mixed vegetables or pork with mixed vegetables. Both are similarly made with a beef broth, meat and vegetables. Again, no thick sauces, breading, or fried meats are present in these entrees. Again, both are flavorful without all the unhealthy ingredients that can exist in some dishes. And the calorie differences are considerable too. General Tso’s chicken has 414 calories per cup and Moo Goo Gai Pan has 272. It also doesn’t contain unhealthy ingredients so you know you’re providing your body with the fuel it needs to perform optimally.

 

 

Brown rice instead of white. Always.

Brown rice instead of white. Always.

3. Brown Rice- Choosing brown rice instead of white will not save calories, this decision is all about nutrition. Brown rice is a whole grain and has more fiber so it will take longer to digest thus making you feel more full, and it is more nutritious because of the whole grains. Where it will save you calorically is in comparison to fried rice. 1/2 cup of chicken fried rice has 200 calories versus a cup of brown rice which contains 218 calories. I prefer the nutty taste of brown rice over the bland white rice or the greasy fried rice. That’s an easy choice for me!

 

Love me some tea!

Love me some tea!

4. Don’t forget the tea- I spoke about the benefits of Match green tea in my post, “A Healthy Start for the New Year! Drink Matcha Green Tea!” but any tea has health benefits. Tea is full of antioxidants and vitamins, and it can fill you up too, so you don’t eat as much of your meal. Cheers!

5. As always, it’s about portion control- Remember, no matter how healthy the choices you make are, if you eat too much it will become an unhealthy meal. PAY ATTENTION TO PORTION SIZES! Most restaurants serve a tremendous amount of food, far more than any one person can eat. I usually portion off my meal when it comes to me, and know that I will only eat the portion I pulled to the side of my plate. I take the rest of it home and can enjoy it the next day for lunch, so it’s a win-win. Two meals for the price of one!

So that is how I eat in a healthy way at a Chinese restaurant. I love me some Chinese food and I have learned how to eat it and still stay on my lifelong health journey. Let me know what healthy choices you make when eating Chinese food! Eating healthy will help you live a life of vitality- with Valerie!

 

Super Healthy Superbowl Sunday? It’s Super Easy!

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Ready for the Superbowl?!!

Ready for the Superbowl?!!

Ok, here’s the deal, did you know that Superbowl Sunday is the NUMBER ONE EATING DAY OF THE YEAR? Yes, that’s right! More food is eaten on this upcoming Sunday than any other day of the year! Even Thanksgiving is a distant second to Superbowl Sunday in terms of calories. And get this, OVER 6,000 CALORIES ARE CONSUMED!!! When I read that statistic I was stunned. I also read that the week before Superbowl Sunday is also at the top of the list in terms of calories. I guess anticipating the gorge fest brings on early pre-gorge fests.

The typical gathering!

The typical gathering!

I read this morning that the most popular food item served at Superbowl parties is vegetables! What?!!  I guarantee you that people aren’t eating 6,000 calories of veggies on Sunday! Though, vegetables are the most popular food item, we finally get to the root of the problem when you hear the most consumed food items on this day, which are chicken wings and pizza. According to Fox Sports, Pizza Hut will deliver 2 MILLION PIZZAS with 1,700 orders per minute occurring shortly before kickoff. One slice of pepperoni and sausage pizza is 350 calories and three chicken wings are approximately 255 calories so you can see how this meal is problematic calorically. That’s before the beer or margaritas are consumed, and the chips, dips, and desserts too! Can you see now how you can easily get to 6,000 calories with a four hour plus game?!!

So you see the concern that I have, don’t you? And you should be concerned too! With all of this in mind I began to think about my wonderful readers and how I could advise you to make good choices on Sunday (and every day, of course!). The first scenario is the easiest one, which is if you are the one hosting the Superbowl party. Then you can control the menu and preparations. You can also control what your guests bring, that is if they call to ask you.

The second scenario is more difficult- if you are someone else’s party guest. Then, you have MUCH less control over what is served and your choices will be more limited to what is available. However, I have a solution for you that I hope you’ll like (and it’s not to starve yourself by the way, I’d never say that!). The solution is CHILI!! Specifically, you call host of said party and ask him/her if you can bring something to contribute to the party and when he/she says yes then you offer to bring a pot of chili. It won’t be turned down because EVERYBODY loves chili! This is how you will eat safely and healthily on Sunday.

My yummy (and healthy chili)!

My yummy (and healthy chili)!

Why is chili such a good solution you ask? Well I’ll tell you, it’s because chili is healthy and filling! The beans and meat provide a nice serving of protein, the tomatoes and tomato sauce a great serving of vegetables, and the beans give you a nice punch of fiber which fills you up and helps you stay full. Calorie wise you’re better off with chili too because one serving (one cup) is only 259 calories and you will feel FULL after you eat it. If you have a cup of chili, one (only one!) beer, a handful of tortilla chips and guacamole you will only have consumed about 600 calories. That’s a FAR CRY FROM 6,000!! Plus all of the nutrition you will have gained from this meal is light years away from the nutritional wasteland of greasy pizza and fried chicken wings!

The best salad I've ever made- REALLY!

The best salad I’ve ever made- REALLY!

I’m going to share my recipe for chili, which I think is simple and fabulous. I’m also including the MOST DELICIOUS SALAD RECIPE EVER which I just made up the other night when I was in the mood for something different. I served the salad with my chili and I think the Mexican flavors in the salad really complemented the similar flavors in the chili. Bring the salad and the chili to the gathering and you will make some friends I promise you! If it’s your own gathering make my salad and chili, add some salsa, guacamole and tortilla chips and you’ve got a HEALTHY, DELICIOUS PARTAY!

My yummy chili con carne

  • 2 lbs ground beef
  • 1 large can (28 oz) pureed tomatoes
  • 1 large can diced tomatoes
  • 1 onion diced
  • 2 cups water
  • 2 tablespoons minced garlic
  • 2 big cans (28 oz) kidney beans
  • 2 tablespoons chili powder
  • 1 tablespoon cumin
  • 1 tablespoon garlic powder
  • 1 teaspoon salt
  • 1/2 teaspoon pepper

First, sauté onions and minced garlic in a dash of extra virgin olive oil, then after about 3 minutes, add the ground beef and cook until no longer pink. Next add all the rest of the ingredients and either put that into a crockpot and cook on low for 6 hours, or leave it on the stove on low heat, stirring frequently until thick and bubbly. You may need to add more spices as it cooks so taste it every once in a while. And that’s all there is to it! Done!

Chili and Mexican salad- what could be better?!

Chili and Mexican salad- what could be better?!

The most delicious salad ever

  • 1 bag of organic lettuce greens of your choice
  • 1 jalapeno pepper, deseeded and with insides removed, chopped
  • 1 stalk of green onion chopped
  • 1 medium tomato chopped
  • 1 handful of fresh cilantro leaves, rough chopped
  • 1/2 avocado chopped
  • 1 lime
  • 1 tablespoon extra virgin olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

Take the first 6 ingredients and add them to a large bowl. Then in a smaller bowl take the next four ingredients and make the vinaigrette by squeezing one lime into the bowl and then whisking in the olive oil until the two ingredients are combined. Then add the salt and pepper, stir, add the vinaigrette to the salad and toss. This one’s done too! The creaminess of the avocado makes the salad so rich and the jalapenos, since they’ve been deseeded and the insides removed, are no longer really spicy, just fruity and flavorful. The cilantro adds that delicious freshness too. And the lime makes the vinaigrette really pop with flavor! It’s just really good!

And that’s how you avoid consuming 6,000 calories on Sunday, my friends! If you make a pot of chili and a delicious salad you will feel satisfied and know you’ve eaten something really good for your body. I know you can do it! Enjoy yourself in moderation and you’ll be living a life of vitality- with Valerie! 🙂

 

My 30 minute Labor Day Menu

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Labor Day is a holiday that gives me mixed emotions. First of all, I’m happy the family is home and the kids are off of school, so that’s good. However,
it signals the end of summer and means that winter is right around the corner- snow and cold=yuck! Another good thing is that corn and tomatoes are plentiful right now and throwing something on the grill is an easy endeavor so hours aren’t spent in the kitchen preparing for this holiday meal- Thanksgiving is another story entirely!

This year my brood is spread out for the Labor Day weekend. 2 family weddings in 2 different states, sorority rush for my college students, and out of town travel means that we will likely be eating on the fly somewhere. So I made us an early Labor Day meal before we left home and I’d like to share it with you so you can see how easy it is to throw something together that is tasty and your family will enjoy. It won’t take you hours in the kitchen slaving away over a stove either. My estimate is 30 minutes tops for this meal. Here it is!

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The first thing I do is marinate the meat for the grill. The longer your protein can sit in this marinade the better but I usually am rushing around so 5-10 minutes is all I can do. You can use any kind of protein you like, steak, pork chops, chicken, etc. In this case I had a T-bone steak and two smaller sirloins. I marinate the meat using a combination of wet and dry rubs. I start with the dry ingredients and after a minute or so I add the wet ones. As you can see from the picture I used red pepper flakes, black pepper, Italian seasoning, shoops seasoning (contains salt, pepper, and garlic), garlic powder, and awake-a-steak (contains coffee granules, along with other seasonings) for my dry ingredients. My wet ingredients were garlic, Dale’s steak seasoning (kind of a pumped up soy sauce that I’ve used for a million years. It’s my favorite go to for flavoring meat and I use it on everything!), and extra virgin olive oil. I just coat the steaks with the dry seasonings using more than I think I need to really flavor the protein. I use about a half cup of Dale’s poured over all the meat, and a tablespoon of garlic and a teaspoon of olive oil per protein. Let that sit for a few minutes while lighting the grill and waiting for it to heat up.

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While you are waiting for your grill to heat up, start on your corn. My brother told me about this YouTube video that showed an easy way to make corn in the microwave and at first I was highly skeptical but I tried it and you wouldn’t believe how well it works! This is the procedure I will describe to you now.

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You take one ear of corn and put it in the microwave on high for 4 minutes. Don’t shuck it just leave it completely intact.

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When the cooking time is complete take it carefully out of the microwave using a pot holder and cut the bottom end of it off using a fairly sharp knife. Again, use a pot holder to hold the ear of corn because it’s hot.

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After cutting the bottom off, grasp the top of the corn and shake it, and the corn slides out of the husk leaving the silks inside. No muss no fuss and the corn tastes exactly the same as if you’d boiled it. No shucking is a very good thing and a huge time saver if you ask me! Now of course you can only make one ear at a time but I put the finished ones on a plate and cover it while I’m making the rest to keep them warm.

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While all of that is going on I make the caprese salad. It’s really easy. I use tubes of mozzarella, tomatoes, green and purple basil from my garden, extra virgin olive oil, salt and pepper. I slice the mozzarella into 1/3 inch slices and place those on the plate. Then I cut the tomato into slices of about the same thickness. Next, I rip the basil with my hands into little pieces and sprinkle on the tomatoes. I drizzle a little EVOO on each, add salt and pepper to taste and that’s done!

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While all of this is going on I got out the salsa I made the other day and some chips and we chowed down on my delicious salsa for our appetizer during the grilling process. As you can see there’s not much left. We were hungry!

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Next on to the grilling, we put the big T-bone on the grill first because it took the longest to cook. Now I don’t know about all of you out there, but in my house the grilling is done by the man of the house and he’s very territorial about his grill. It’s like his outdoor man cave and he likes to do it all by himself. I have to say though that his grilling is perfection so I let him have his outdoor cooking domain while I handle what goes on in the kitchen. It works for us!!

A thick cut of meat needs to grill longer than thinner cuts so it would be easier to have all of your meat approximately the same size and thickness to standardize the cooking time. However, with different types and thicknesses of meat you’ve got to be prepared for different grilling times. First, do a quick sear of the meat on each side on high heat for about a minute per side then turn the grill down to medium and grill a thin cut for about two minutes per side, a medium cut for about 4 minutes per side and a thick cut for 5 minutes per side. This will give you a medium rare piece of meat so adjust it up or down if you like rare or well done meat. Also, REMEMBER TO LET YOUR PROTEIN REST BEFORE CUTTING INTO IT! This is the toughest thing to do for most people because they want to see if the meat is done. Chefs say to let the meat rest for a half hour but I don’t usually have that much time to spare so I rest it for 10 minutes before cutting it. Another thing to remember is to USE A MEAT THERMOMETER TO DETERMINE THE DONENESS OF YOUR PROTEIN. That way you will ensure it’s cooked properly without cutting into it.

This is my simple shortcut grilling menu. If I have more time I would make my Mama’s delicious baked beans (to die for!), or my potato salad. I’d also make my man’s favorite dessert, my berry crumble, but if I want to make a decent grilling meal in 30 minutes this is my go-to meal.

If you try to make any part of my 30 minute Labor Day meal let me know how it turned out, or if you’d like to share your own 30 minute menus I’d love to hear about them. I hope you enjoy Labor Day with your family without spending hours in the kitchen and that you live a life of vitality- like Valerie!