- heat olive oil in a pan/ wok and cook onions and garlic.
- Add tomatoes, cook until soft.
- Add wine, olives, capers, and red pepper. Allow sauce to simmer.
- Add fish to sauce. Cook 10-15 minutes until fish is easily flaked.
- Remove the fish from the sauce.
- Add butter to sauce and turn up the heat. Add cilantro. Cover sauce, and allow to thicken.
- Serve sauce over the fish.
Monday, September 20, 2010
Friday, September 17, 2010
Wednesday, September 15, 2010
Sunday, September 12, 2010
Thursday, September 9, 2010
Tuesday, September 7, 2010
Jordan always tells me that his favorite foods are Cuban foods, which have a lot of fat in them. I try to make the argument that he could make some substitutions in the recipes to make the dishes healthier, but he says it will make them lose their flavor.
So... a challenge?
I took this Traditional Cuban Picadillo Recipe I found online, and analyzed the nutrition and modified it. Usually Cuban Picadillo also contains raisins, so I added a cup of raisins to my modified recipe, and to the traditional recipe when analyzing.
My Modified Picadillo Recipe Included:
*4 cloves of Garlic
*~ 2 tb olive oil
* 2 medium onions, finely chopped
* 1 large green bell pepper, chopped
* 1 tsp cumin
* 1 tsp oregano
*1 tsp fresh ground black pepper
* 1/2 tsp salt
* 1 cup beef broth (can use vegetable/ chicken/ just water)
* 1 Package Shady Brook Farms Lean Ground Turkey (20 oz raw, about 1 LB cooked)
* 2 small cans tomato sauce
* 2 medium potatoes (roughly peeled), diced
* 10 large green olives, cut
*~ 1 cup raisins
1. Saute onions, peppers and garlic in olive oil over medium heat, until softened.
2. Mix meat with spices, then add to pan with vegetables. Add broth, and tomato sauce. Let cook, covered at medium heat for about 15 minutes.
3. Add potatoes. Cook for an additional 15 minutes.
** note- I stated 'roughly peeled,' the original recipe said peeled, but frankly I enjoy the peel- and its where all of the fiber is! so basically I just lazily peel a potato so that about 2/3 of the skin is off, so the texture is better but I still can have the fiber and nutrients from some of the peel. You could do as you wish.
4. Add in olives and raisins, simmer until potatoes are fork tender.
5. Serve over (brown) rice or with a whole wheat tortilla!
According to the website I got the original recipe from, the recipe makes 4-6 servings, which I found to be way off! There were 4 of us eating good size portions, and I'd say I still have at least 1/3 left. So honestly, I would say this makes about 8 servings. But of course, that may have something to do with my adding more vegetables. To be as fair as possible, below I compared the two recipes dividing them into 6 servings each:
The Nutrition Break Down:
The Original Recipe:
- 400 calories
- 20 grams fat- 6 grams Sat Fat, 10.5 MUFA,
- 35 grams carb- 4 grams fiber
- 23 grams protein
- 360 calories
- 12 grams fat- 2.5 Sat fat, 6.5 MUFA
- 40.5 grams Carb- 5 grams fiber
- 23 grams protein
And Saving 8 grams of fat certainly is not too shabby!
Sunday, September 5, 2010
Thursday, September 2, 2010
Coffee, is a great love of mine. Its warm, tasty, wakes you up, and is great to dip things in.
Other than all of those benefits, didja know coffee also contains molecules that are antioxidants?? (See my last post for my attempt at explaining antioxidants.)
Coffee contains these wonderful compounds called polyphenols. And in fact- coffee consumption actually provides more than 60% of antioxidants consumed in America.
Epidemiological studies have shown that coffee consumption correlated with less ‘oxidative stress’, aka, less cells with their identity stolen, and less inflammation.
Sometimes coffee gets a bad wrap, in regards to it staining teeth, or its caffeine being bad if you have high blood pressure, but overall it’s hard to really analyze coffee. Many studies looking at specifically at coffee consumption in humans is difficult to translate, because often coffee drinkers also have other negative lifestyle factors such as smoking, or not consuming many fruits and vegetables.
Looking at coffee in animal studies, in vitro (just looking at the cellular interactions), and some human studies have shown positive results for coffee as an antioxidant. Coffee has been associated with decreased risk of heart disease, Alzheimer’s disease, liver disease and type II diabetes. It does this through preventing oxidative reactions, or stopping free radical reactions.
Currently there is no absolute proof that coffee is beneficial, however, it is known that the antioxidant polyphenol compound does exist in the beverage. More well controlled human studies are needed.
But in my opinion, if you enjoy your daily cup of java, go ahead and enjoy :) your body just might thank you later.