A few “good for you goals” for 2019

Happy New Year!

So, have you got that list of New Year’s resolutions all teed up and ready to plow through?

Good for you.

I don’t.

Instead, I decided to piggy back on a theme I recently saw on the Good Housekeeping website and from Family Features which focuses less on resolutions, but more on “good for you goals” that can help improve your health.

I really like that. It just takes the pressure off.

The top two “good for your goals” on the Good Housekeeping list are something I can get my head around and achieve with a sense of accomplishment. They are:

Add more citrus to your vegetable cart to keep your skin looking more youthful and healthy.

Eat vegetables more regularly to help you slim down and feel fit.

The list from Family Features has a few more “good for your goals” that can also help you improve your overall health. I think they are worth checking out. After all they are good for you!

5 Recipes that Can Help Improve Your Health

(Family Features) When it comes to nutritious eating, finding and creating tasty yet healthy recipes is key for many people.

One delicious and nutritious ingredient to add to a variety of dishes: U.S.-grown Montmorency tart cherries, which are abundant in anthocyanins – a natural compound that contributes to the ruby-red color, distinctive sweet-tart taste and is also behind the potential health benefits.

Consider these five ways to incorporate Montmorency tart cherries into your daily routine to help with sleep, inflammation, exercise recovery, heart health and gut health. Find more information and recipes at ChooseCherries.com.

  1. Have that good gut-feeling: Gut health has been the focus of multiple studies in recent years to maintain digestive health. In a first-of-its-kind study published in the “Journal of Biochemistry,” Montmorency tart cherries helped positively impact the gut microbiome – a collection of trillions of bacteria and other microbes that live in the intestinal tract. To help shape and maintain your gut health, add an 8-ounce serving of Montmorency tart cherry juice to your daily diet or try blending this Montmorency Tart Cherry Matcha Smoothie.

 

  1. Catch more zzz’s: With more than 50 million adults in the U.S. suffering from sleep or wakefulness disorders, a natural and flavorful remedy may help. One study, published in the “American Journal of Therapeutics,” extended sleep time by 84 minutes after study participants consumed Montmorency tart cherry juice for two weeks. This Tart Cherry Moon Milk is one way to add tart cherry juice before bed.

 

  1. Make workout gains, not pains: Muscle soreness and pain associated after a tough workout is no longer something to dread. A study from “Medicine in Science and Sports Exercise” showed a reduction in muscle damage after intensive strength training from participants who consumed Montmorency tart cherry juice in comparison to a placebo. Whip up some Tart Cherry Power Gummies for a snack to power up before or after workouts.

 

  1. Help ease arthritis and gout: Many Americans seek natural ways to help manage pain that don’t evoke potential side effects. Research indicates that U.S.-grown Montmorency tart cherries, like those found in this Tart Cherry Granola Smoothie Bowl, may help naturally reduce inflammation related to arthritis and gout.

 

  1. Keep your heart on beat: Adding more fruits packed with heart-healthy compounds is a great way to help your heart keep beating at its best. Montmorency tart cherries are a natural heart-healthy fruit that may lower blood pressure, reduce risk of stroke and decrease cholesterol levels. Incorporate them in a lunch like this Kale Quinoa Montmorency Tart Cherry Salad.

SOURCE:
Cherry Marketing Institute

The year of fearless cooking

Happy New Year all!

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Simmering pot of Fearless Seafood Chowder

It’s a few weeks into the New Year and I am sure you’ve made a few resolutions.

Let’s see, the list probably includes losing weight, getting fit, making wiser food choices and saving money.

Those are great resolutions and worthy of being on everyone’s list.

Take the challenge

I’d like to challenge you to add another one to your list – cook fearlessly.

Get in the kitchen. Make your own food. Try a new recipe.  Re-image an old recipe. Incorporate a new ingredient. Try a food hack. Bust out of your culinary comfort zone.

Here’s a bit of a food hack that can jump start your fearless foray. Its a pretty bold move, but you can do it!

I love those spicy peel and eat, New Orleans style shrimp bowls. You probably have a favorite restaurant where you like to enjoy the tasty crustaceans.

picmonkey-collage-shrimp-mussels

Left: Killer Shrimp Steamed Mussels. Right: Killer Shrimp Peel and Eat Shrimp Bowl

I live in Los Angeles and one of my favorite restaurants to visit is Killer Shrimp in Marina Del Rey. The shrimp and steamed mussel bowls are amazing. They are served with a basket of sour dough bread for dipping and sopping up all that tasty, luxurious, spicy broth.

Recharge that broth

The flavor infused broth  that remains when the meal is done – it’s good stuff

Both are absolutely delicious. When I’ve eaten all the shrimp and mussels out of the bowls, what remains is a lovely broth that most people just leave to be discarded. But not me. I have my server combine the broth into one take home container which I stash in the freezer. Why? Because this favor infused broth is a great base for seafood chowder. What if you don’t have the tasty broth? No worries, you can substitute a combination of El Pato Jalapeno Salsa  and Mexican beer to your taste.

I’ve made this chowder often and my family and friends love it. This recipe has a delectable flavor and an impressive presentation. It looks like you worked in the kitchen all day.

You can add any seafood you like. For this version, I rendered the fat from bacon and used the fat in making the roux. I also the crumbled bacon and added it to the stock pot along with the seafood.  I used whole kernel corn. If you like, you can experiment with using creamed corn,  sweet peas, celery or even chayote squash.  This is a  great recipe to experiment with because it’s very forgiving and lends itself to improvisation.  After all,  it’s just a gloried soup!

So don’t be squeamish, be fearless.  Give it a try and dazzle the loved ones in your life, or dazzle yourself.

I am gently nudging you to cook fearlessly and  eat well this year my friends. And you are very welcomed.

Happy New Year and may you have sweet mornings, tasty afternoons and delicious evenings. Now – get cooking!

Fearless seafood chowder

fear-seafood-chowder-bowl

Fearless Seafood Chowder

Ingredients
¼ cup flour
¼ cup butter (½ stick butter)
1 medium shallot, chopped
3 cloves, chopped
1 cup or more Killer Shrimp stock (Shrimp Bowl or Mussel Bowl stock)
(or substitute 4 ounces of El Pato Jalapeno Salsa with 1 cup of water or beer)
1 32 ounce carton seafood cooking stock
1  14.5 ounce can diced fire roasted tomatoes
5 medium red potatoes, diced
1 15.25 ounce can whole kernel corn
3 pounds seafood (shrimp, cod, salmon)

Method

Stock ingredients for Fearless Seafood Chowder – including broth container from Killer Shrimp

Add butter to a pan set on medium heat. Add flour. When butter is melted, stir mixture until it is medium in color, about 3 minutes. Add chopped shallots and garlic to pan. Stir another 2 minutes. Remove pan, and empty mixture into a large Dutch oven or 5 quart stock pot. Option:Or you can do this step in large Dutch oven or 5 quart stock pan if you like.

Add Killer Shrimp reserved broth (defrosted) , seafood cooking stock, diced fired roasted tomatoes and diced red potatoes to pot with browned flour, butter, shallots and onion roux mixture. Stir well.

picmonkey-collage-stock-steps

Left top: Add garlic and shallots to roux. Right top: Add Killer Shrimp broth and seafood cooking stock. Left bottom: Add diced, fire roasted tomatoes. Bottom right: Add diced, red potatoes.

Bring to a gentle boil, turn down heat and simmer for 30 minutes on low heat.

After 30 minutes, add seafood and whole kernel corn.

picmonkey-collage-seafood-corn-steps

Left: Add whole kernel sweet corn. Center: Add seafood (shrimp, Alaskan cod, salmon – crab legs are optional).

Add ½ to 1 cup of additional stock if needed. Cover and simmer 15 to 20 minutes or until seafood is done. Garnish with fresh chopped parsley and lemon wedges.