1-12oz jar Giardiniera
12oz Farfalle Pasta {bowtie}
12oz Cooked Chicken breast strips {southwest flavor}
8oz Colby/Jack Cheese {1/4"cubes}
12oz Italian Salad Dressing
4pcs Leafy lettuce
1. Cook pasta according to package
2. Drain giardiniera,(you don't need the liquid).
3. Cut up cheese into 1/4" cubes
4. Put all ingredients except pasta and salad dressing in a bowl. Once
pasta is cooked, rinsed, & drained thoroughly put it in the bowl with
the other ingredients and the salad dressing.
5. Toss all the ingredients well, to ensure all flavors are blended well.
6. Line your serving bowl with the leaf lettuce and pile the pasta salad
in your serving bowl.
About Me
- The Cookin_Diva
- Detroit, MI, United States
- Shennel started her hospitality career as a Mess Management Specialist (cook) in the U.S. Navy, in "A" School she was taught the essentials of cooking. After the NAVY she began working as a cook for a National casual dining restaurant, after 3 months she quickly jumped ship to the front of the house as a server, bartender. Ten years later she became a corporate front of the house trainer. In 2011 her passion grew into a desire to create "Coutour Cuisine." Fine dining" recipes prepared in your home for intimate dinners, milestone events and social affairs. The Cookin Diva is available for freelance and contractual jobs. It's her desire to provide the optimal in hospitality and quality cuisine. Call Shennel The Cookin Diva today and let her design a Coutour Cuisine menu for your event! She is now booking for 2011 events and social affairs. Call (248) 943-4434
Wednesday, May 11, 2011
Friday, April 29, 2011
THE FAB 13 ~ #9 TOMATOES
The BIG C has been around for decades on end, I'm sure for centuries but of course we were not aware of what this deadly disease was or how it would ravish the human body. Researchers have found several foods that have the BEST properties that assist our bodies in fighting cancerous cells. I have found that most of the foods on the list can be grown right in your backyard, healthy living & eating starts at home.
Tomatoes are part of this vast list (no 2 lists seem to be the exact same) of SUPER FOODS. Now the question of the day is, are tomatoes a fruit or a veggie? With this tastey little treat, does it really matter? According to Wikipedia, a tomato is a savory, typically red, edible fruit, as well as the plant which bears it. This "fruit" originated from South America, it was shared with the world after the Spanish colonization of the Americas.
Choose foods with phytochemicals, found in beans and cruciferous vegetables like broccoli, cauliflower, cabbage, brussels sprouts, and kale. Dark green leafy vegetables like spinach, romaine lettuce, and collard greens are packed with fiber, lutein, and carotenoids, all cancer-fighting substances. Foods rich in the vitamins C, E, and A, all antioxidants themselves, can protect you from cancer by preventing the growth of free radicals in your body, so stock up on oranges, avocados, and apricots!
This fruit/vegetable is the epitome of a cancer-fighting superfood. Not only do tomatoes contain lycopene, the antioxidant phytochemical that also helps prevent heart disease, but they're a good source of vitamins A, C, and E,all enemies of cancer-friendly free radicals. Add lots of tomatoes, spinach, and peppers on top of ready-made pizza dough and top with tomato sauce (make your own so you know exactly what's in it) and part-skim mozzarella. Pop some cherry tomatoes into your romaine lettuce salad. Stuff your sandwiches with sliced tomatoes, lettuce, and alfalfa sprouts or shredded broccoli.
Choose foods with phytochemicals, found in beans and cruciferous vegetables like broccoli, cauliflower, cabbage, brussels sprouts, and kale. Dark green leafy vegetables like spinach, romaine lettuce, and collard greens are packed with fiber, lutein, and carotenoids, all cancer-fighting substances. Foods rich in the vitamins C, E, and A, all antioxidants themselves, can protect you from cancer by preventing the growth of free radicals in your body, so stock up on oranges, avocados, and apricots!
This fruit/vegetable is the epitome of a cancer-fighting superfood. Not only do tomatoes contain lycopene, the antioxidant phytochemical that also helps prevent heart disease, but they're a good source of vitamins A, C, and E,all enemies of cancer-friendly free radicals. Add lots of tomatoes, spinach, and peppers on top of ready-made pizza dough and top with tomato sauce (make your own so you know exactly what's in it) and part-skim mozzarella. Pop some cherry tomatoes into your romaine lettuce salad. Stuff your sandwiches with sliced tomatoes, lettuce, and alfalfa sprouts or shredded broccoli.
Thursday, April 28, 2011
Spinach Salad
Spinach is easily accessible, inexspensive, and as you have read a great source of daily nutrients & cancer fighting antioxidants. Grab a bunch or a bag of fresh spinach from your grocer and make a healthy salad, as an entree or as a side with dinner.
2 bunches spinach
1 hard boiled egg, chopped
1/2 cup dried cranberries
1/4 red onion thinly sliced
1/4 cup crumbled gorgonzola
1/4 cup oven toasted almonds
Add a grilled chicken breast and make it an entree salad, or leave it as.
2 bunches spinach
1 hard boiled egg, chopped
1/2 cup dried cranberries
1/4 red onion thinly sliced
1/4 cup crumbled gorgonzola
1/4 cup oven toasted almonds
Add a grilled chicken breast and make it an entree salad, or leave it as.
THE FAB 13 ~ #8 SPINACH
Today's superfood is the almighty SPINACH! Yes we all hated it growing up, especially in black households, how many of us had to eat spinach out of a can? I'm sure a great percentage of us did and that disgusting, sitting in a can of some kind of liquid, no flavor, a bunch of additives & preservatives that have proven not so healthy for us. BUT...fresh spinach is another story. It is a story that is chalked full of health benefits that each and everyone of us needs. Spinach is on the list of superfoods and is even at the top of many lists!
**High in protein – go figure! The highest vegetable protein around! This was a big surprise to me. One cup spinach = 12% DV protein.
**Super duper high Vitamin A
**High Vitamin K – second only to cauliflower
**Great source of folate/folic acid, particularly important for pregnant or nursing women
**Over 25% DV of magnesium, iron, potassium, Vitamin C and manganese
**Decent source of fiber
**Carotenoids and flavonoids responsible for much listed below
**Protects against heart disease (for multiple reasons!); makes muscles (especially the heart) stronger
**Anti-diabetes
**Regulates blood pressure
**Important for development of unborn babies
**Protects against age-related memory loss
**Eye health: prevents cataracts, macular degeneration (age-related blindness)
**Cancer-fighting
**Anti-inflammatory (how many issues can this trait treat? Arthritis is just one…)
**Strong bones/anti-osteoporosis
**Good for skin health (eczema, acne, psoriasis) and even preventing skin cancer from the sun
**Natural diuretic and laxative (fights constipation)
**Reduce frequency of migraine attacks
Cooking fresh spinach releases beta-carotene and lutein, it also neutralizes oxalic acid or oxalate, a compound that inhibits the absorption of both calcium and iron. This is why you don’t reuse the cooking water from spinach. It’s recommended that you boil spinach quickly – just for a minute!
Vitamin C and folate are both very heat-sensitive, so to obtain the maximum benefits of these compounds, just add a handful of fresh spinach leaves in your salads.
If you are very prone to kidney stones, you may want to focus more on cooked spinach, because oxalic acid is a major factor in kidney stones.
**High in protein – go figure! The highest vegetable protein around! This was a big surprise to me. One cup spinach = 12% DV protein.
**Super duper high Vitamin A
**High Vitamin K – second only to cauliflower
**Great source of folate/folic acid, particularly important for pregnant or nursing women
**Over 25% DV of magnesium, iron, potassium, Vitamin C and manganese
**Decent source of fiber
**Carotenoids and flavonoids responsible for much listed below
**Protects against heart disease (for multiple reasons!); makes muscles (especially the heart) stronger
**Anti-diabetes
**Regulates blood pressure
**Important for development of unborn babies
**Protects against age-related memory loss
**Eye health: prevents cataracts, macular degeneration (age-related blindness)
**Cancer-fighting
**Anti-inflammatory (how many issues can this trait treat? Arthritis is just one…)
**Strong bones/anti-osteoporosis
**Good for skin health (eczema, acne, psoriasis) and even preventing skin cancer from the sun
**Natural diuretic and laxative (fights constipation)
**Reduce frequency of migraine attacks
Cooking fresh spinach releases beta-carotene and lutein, it also neutralizes oxalic acid or oxalate, a compound that inhibits the absorption of both calcium and iron. This is why you don’t reuse the cooking water from spinach. It’s recommended that you boil spinach quickly – just for a minute!
Vitamin C and folate are both very heat-sensitive, so to obtain the maximum benefits of these compounds, just add a handful of fresh spinach leaves in your salads.
If you are very prone to kidney stones, you may want to focus more on cooked spinach, because oxalic acid is a major factor in kidney stones.
Wednesday, April 27, 2011
Chicken Scramble {EROD~easy recipe of the day} great for breakfast or lunch
CHICKEN SCRAMBLE
I WAS HUNGRY, WANTED SOME EGGS AND I WANTED TO USE THE CHICKEN I HAD BROUGHT HOME FROM WORK THE NIGHT BEFORE. SO WHAT’S A GIRL TO DO? READ ON AND YOU’LL FIND OUT.
1 SM POTATO (WHATEVER TYPE YOU HAVE ON HAND IS GREAT, HOPEFULLY
IT’S A SWEET POTATO SINCE ITS HEALTHIER)
2 CHICKEN THIGHS (AGAIN WHATEVER YOU HAVE ON HAND IS GREAT) CUBED
2 MD MUSHROOMS – CUT INTO ¼
¼ CUP BELL PEPPER – CUT INTO CUBES (THE BRIGHTER THE BETTER)
2 TBSP RED ONION DICED
1 TSP DRIED BSIL
SALT & PEPPER TO TATE
4-5 EGGS
3 TBSP ½ & ½
4 TBSP VEGGIE CREAM CHEESE
¼ CUP HEAVY WHIPPING CREAM
½ TBSP BUTTER
3 TBSP OLIVE OIL
BAGELS
FRESH FRUIT
OKAY, I DON’T KNOW IF I MENTIONED THIS, BUT I PULLED THIS TOGETHER WITH THE INGREDIENTS I HAD ON HAND.
1. HEAT SKILLET/SAUTEE PAN ON MEDIUM-HIGH HEAT. PUT OLIVE OIL IN.
2. ONCE THE OIL IS HEATED PUT IN YOUR CUBED POTATOES. LET YOUR POTATOES GET BROWN AND CRISPY, ABOUT 5 MINS. THEN STIR WTH A WOODEN SPOON, ADD S&P, COOK ABOUT ANOTHER 3 MINS.
3. TURN HEAT DOWN TO LOW-MEDIUM HEAT (REMEMBER THE PAN IS STILL PRETTY HOT, YOU DON’T WANT TO BURN YOUR ONIONS.) SAUTEE ABOUT 3 MINS,
4. ADD MUSHROOMS, CHICKEN, AND BELL PEPPERS. ADD BASIL, BLEND THE FLAVORS TOGETHER SITRRING WITH WOODEN SPPON, ABOUT 3-4 MINS.
5. ADD 2TBSP CREAM CHEESE (I USED A FAT FREE VEGGIE CREAM CHEESE); STIR IN TILL IT BEGINS TO BLEND IN CREAMY. ADD BUTTER, LET IT MELT IN, THEN STIR. ADD ½ OF THE HEAVY WHIPPING CREAM, BLEND IN WITH WOODEN SPOON.
6. ADD THE REMAINING CREAM CHEESE. BLEND IN, ADD THE REMAINING WHIPPING CREAM.
7. LET IT BLEND IN. TURN PAN OFF.
8. BEAT EGGS & ½ & ½ TOGETHER.
9. TOAST BAGELS
10. HEAT 2 TSP OF OLIVE OIL IN A SAUTEE PAN (OMLETTE PAN IF YOU HAVE ONE, I DON’T) ON MEDIUM HEAT. SOFTLY SCRAMBLE YOUR EGGS, ONCE THEY START COOKING (FLUFFING UP) ADD ½ OF YOUR CHICKEN/POTATOE MIXTURE. SCRAMBLE TOGETHER.
11. TAKE YOUR BUTTER, CREAM CHEESE, PRESERVES, OR PLAIN BAGLE (TOASTED) PLACE IT ON YOUR PLATES. EGGS OVER BAGEL EQUALLY, TAKE REMAINING CHICKEN MIXTURE AND POUR OVER EGGS, CASCADING DOWN OVER ONTO THE PLATE.
12. PLACE YOUR FRUIT ON THE SIDE AS A HEALTHY GARNISH, ENJOY!
I WAS HUNGRY, WANTED SOME EGGS AND I WANTED TO USE THE CHICKEN I HAD BROUGHT HOME FROM WORK THE NIGHT BEFORE. SO WHAT’S A GIRL TO DO? READ ON AND YOU’LL FIND OUT.
1 SM POTATO (WHATEVER TYPE YOU HAVE ON HAND IS GREAT, HOPEFULLY
IT’S A SWEET POTATO SINCE ITS HEALTHIER)
2 CHICKEN THIGHS (AGAIN WHATEVER YOU HAVE ON HAND IS GREAT) CUBED
2 MD MUSHROOMS – CUT INTO ¼
¼ CUP BELL PEPPER – CUT INTO CUBES (THE BRIGHTER THE BETTER)
2 TBSP RED ONION DICED
1 TSP DRIED BSIL
SALT & PEPPER TO TATE
4-5 EGGS
3 TBSP ½ & ½
4 TBSP VEGGIE CREAM CHEESE
¼ CUP HEAVY WHIPPING CREAM
½ TBSP BUTTER
3 TBSP OLIVE OIL
BAGELS
FRESH FRUIT
OKAY, I DON’T KNOW IF I MENTIONED THIS, BUT I PULLED THIS TOGETHER WITH THE INGREDIENTS I HAD ON HAND.
1. HEAT SKILLET/SAUTEE PAN ON MEDIUM-HIGH HEAT. PUT OLIVE OIL IN.
2. ONCE THE OIL IS HEATED PUT IN YOUR CUBED POTATOES. LET YOUR POTATOES GET BROWN AND CRISPY, ABOUT 5 MINS. THEN STIR WTH A WOODEN SPOON, ADD S&P, COOK ABOUT ANOTHER 3 MINS.
3. TURN HEAT DOWN TO LOW-MEDIUM HEAT (REMEMBER THE PAN IS STILL PRETTY HOT, YOU DON’T WANT TO BURN YOUR ONIONS.) SAUTEE ABOUT 3 MINS,
4. ADD MUSHROOMS, CHICKEN, AND BELL PEPPERS. ADD BASIL, BLEND THE FLAVORS TOGETHER SITRRING WITH WOODEN SPPON, ABOUT 3-4 MINS.
5. ADD 2TBSP CREAM CHEESE (I USED A FAT FREE VEGGIE CREAM CHEESE); STIR IN TILL IT BEGINS TO BLEND IN CREAMY. ADD BUTTER, LET IT MELT IN, THEN STIR. ADD ½ OF THE HEAVY WHIPPING CREAM, BLEND IN WITH WOODEN SPOON.
6. ADD THE REMAINING CREAM CHEESE. BLEND IN, ADD THE REMAINING WHIPPING CREAM.
7. LET IT BLEND IN. TURN PAN OFF.
8. BEAT EGGS & ½ & ½ TOGETHER.
9. TOAST BAGELS
10. HEAT 2 TSP OF OLIVE OIL IN A SAUTEE PAN (OMLETTE PAN IF YOU HAVE ONE, I DON’T) ON MEDIUM HEAT. SOFTLY SCRAMBLE YOUR EGGS, ONCE THEY START COOKING (FLUFFING UP) ADD ½ OF YOUR CHICKEN/POTATOE MIXTURE. SCRAMBLE TOGETHER.
11. TAKE YOUR BUTTER, CREAM CHEESE, PRESERVES, OR PLAIN BAGLE (TOASTED) PLACE IT ON YOUR PLATES. EGGS OVER BAGEL EQUALLY, TAKE REMAINING CHICKEN MIXTURE AND POUR OVER EGGS, CASCADING DOWN OVER ONTO THE PLATE.
12. PLACE YOUR FRUIT ON THE SIDE AS A HEALTHY GARNISH, ENJOY!
13 SUPER FOODS ~SOY~
When I "discovered" The 13 Super Foods several years ago, the book I read list Soy as part of that list. As I began to re-educate myself & my fellow bloggers about this fantastic way to eat healthier, the information I read on Soy was unfavorable. All of the information I began to gather, listed Soy as not being healthy, as not having the properties it claimed earlier in preventing the big C. So I am going to share this newly found information pertaining to Soy, the pros vs cons, and let's decide together.
Soy comes from the soybean plant that is native to southeast Asia. soybeans are in the legume family, which unlike most legume, soybeans offer a complete protein profile, that includes polysaturated fats, fiber, vitamins and minerals. This "super bean's" late '90s reputation throughout the scientific comunity for its potential role in lowering the risk of heart disease. The following year The American Heart Association recommended adding soy protein as part of low cholesterol & saturated fat diet.
Fast forward to 2006, a report from the AHA, didn't back the 2000 report. Scientist found that large amounts of soy in the diet reduced bad cholesterol by only 3% and had no effect on good cholesterol. The scientists also concluded that amount of soy (50g)needed to produce this small effect wasn't health reality; most people will not consume that daily. Also a high soy diet did not have a significant effect on blood pressure.
To add more information that may change my mind on this being on the list is soy and cancer. The panel of researchers compiling this information has been mixed. There are studies that are reporting protective effects, but then are others that do not. Unfortunately other studies also have shown that the weak estrogen in soy ma have cancer STIMULATING effects, particularly for breast and endometrial cancer. The American Cancer Society believes that many oncologists recommend that women with estrogen sensitive breast tumors avoid large amounts of soy.
With all of that being said, I am going to continue to blog about the 13 super foods, but will find a food that has replaced Soy on the list.
Soy comes from the soybean plant that is native to southeast Asia. soybeans are in the legume family, which unlike most legume, soybeans offer a complete protein profile, that includes polysaturated fats, fiber, vitamins and minerals. This "super bean's" late '90s reputation throughout the scientific comunity for its potential role in lowering the risk of heart disease. The following year The American Heart Association recommended adding soy protein as part of low cholesterol & saturated fat diet.
Fast forward to 2006, a report from the AHA, didn't back the 2000 report. Scientist found that large amounts of soy in the diet reduced bad cholesterol by only 3% and had no effect on good cholesterol. The scientists also concluded that amount of soy (50g)needed to produce this small effect wasn't health reality; most people will not consume that daily. Also a high soy diet did not have a significant effect on blood pressure.
To add more information that may change my mind on this being on the list is soy and cancer. The panel of researchers compiling this information has been mixed. There are studies that are reporting protective effects, but then are others that do not. Unfortunately other studies also have shown that the weak estrogen in soy ma have cancer STIMULATING effects, particularly for breast and endometrial cancer. The American Cancer Society believes that many oncologists recommend that women with estrogen sensitive breast tumors avoid large amounts of soy.
With all of that being said, I am going to continue to blog about the 13 super foods, but will find a food that has replaced Soy on the list.
Tuesday, April 19, 2011
SNACK TIME w/THE FAB 13
I was starving the other day, but had just finished lunch about an hour before that, so I put together this snack for my friend & I while we played dominoes. Each ingredient in the snack is from the list of 13 Super Foods I started blogging about last week. Not only is this nutrious, EXTREMELY nutrioius, its as economical as they come.
I have included the ingredients along with the price and the grocer I purchased it from. I put this snack together from everything that was already in my fridge and pantry from the week's grocery store run. Over the last several years I have shopped with the Super Foods in mind, healthier choices over the other food voices in my head. I choose greek yogurt over regular, fresh fruit not canned, wild caught salmon and not farm raised, green tea instead of coffee. One step at a time and you can transform your heating habits, your family's, and the food items that are in your kitchen.
I know you will enjoy this, your family will enjoy it and in this day and age the most important thing is that its affordable. Take a break at mid morning, afternoon, or evening, at your desk or sitting in front of the TV, O yea, or playing dominoes with friends.
6Stawberries {SF}, 5.3oz Greek Yogurt honey flavored {SF}, 2tbsp Almonds {SF} & economical quart of strawberries $1.25 (aldi), yogurt (3/$2 w/coupon for $1off (kroger), & 1lb almonds $1.79 (aldi)
I have included the ingredients along with the price and the grocer I purchased it from. I put this snack together from everything that was already in my fridge and pantry from the week's grocery store run. Over the last several years I have shopped with the Super Foods in mind, healthier choices over the other food voices in my head. I choose greek yogurt over regular, fresh fruit not canned, wild caught salmon and not farm raised, green tea instead of coffee. One step at a time and you can transform your heating habits, your family's, and the food items that are in your kitchen.
I know you will enjoy this, your family will enjoy it and in this day and age the most important thing is that its affordable. Take a break at mid morning, afternoon, or evening, at your desk or sitting in front of the TV, O yea, or playing dominoes with friends.
6Stawberries {SF}, 5.3oz Greek Yogurt honey flavored {SF}, 2tbsp Almonds {SF} & economical quart of strawberries $1.25 (aldi), yogurt (3/$2 w/coupon for $1off (kroger), & 1lb almonds $1.79 (aldi)
Monday, April 18, 2011
COOKIN DIVA togo Menu - April 18 - 23, 2011
THE CARRIBEAN
GRILLED JERK CHICKEN, SALAD GREENS, CRISP CORN
BLACK BEANS, SHREDDED PEPPER JACK CHEESE, & SPICY RANCH
$8
CHICKEN SANDWICH
JUICY GRILLED CHICKEN BREAST, ON A TOASTED ROLL
MAYO, CHEESE, LETTUCE, & TOMATO
W/HAND CUT FRIES
$8
TILAPIA
3PCS OF CRISPY PAN FRIED TILAPIA
W/HAND CUT FRIES
& GARLIC GREEN BEANS
$9
GRILLED JERK CHICKEN, SALAD GREENS, CRISP CORN
BLACK BEANS, SHREDDED PEPPER JACK CHEESE, & SPICY RANCH
$8
CHICKEN SANDWICH
JUICY GRILLED CHICKEN BREAST, ON A TOASTED ROLL
MAYO, CHEESE, LETTUCE, & TOMATO
W/HAND CUT FRIES
$8
TILAPIA
3PCS OF CRISPY PAN FRIED TILAPIA
W/HAND CUT FRIES
& GARLIC GREEN BEANS
$9
THE FAB 13 ~ #7 ~ SALMON {wild caught}
I have very fond memories of my grandmother opening a can and out came this fish with skin, water, & the spine and bones right down the center. But somehow from all of that "madness" in a can, she created this deliscious, light brown patty she had fried in grease/crisco (there wasn't vegetable oil in my house then). She added onion, salt & pepper, and some other things my 40something mind can't remember. But what my 40something mind can remember is that neither one of us, me or my grandmother new the nutrional value this $.50 can of fish provided our family.
Canned Salmon is still affordable in 2011, its available everywhere from the warehouse chains to your local grocer, and even $1 stores. Canned salmon and wild caught salmon is the healthiest, it contains OMEGA-3 fatty acids, Vitamin D, and protein. Omega 3 fats reduce blodd clotting and inflmammation. This essential vitamin has been scientifically shown to prevent or retard many diseases such as, coronary heart disease, high blood pressure, rheumatoid arthritis, depression, protects against the onset of dementia.
So for $2 a can or $5/4 frozen filets, you can add salmon into your family's diet and move forward to a healthier eating lifestyle.
Canned Salmon is still affordable in 2011, its available everywhere from the warehouse chains to your local grocer, and even $1 stores. Canned salmon and wild caught salmon is the healthiest, it contains OMEGA-3 fatty acids, Vitamin D, and protein. Omega 3 fats reduce blodd clotting and inflmammation. This essential vitamin has been scientifically shown to prevent or retard many diseases such as, coronary heart disease, high blood pressure, rheumatoid arthritis, depression, protects against the onset of dementia.
So for $2 a can or $5/4 frozen filets, you can add salmon into your family's diet and move forward to a healthier eating lifestyle.
Sunday, April 17, 2011
THE FAB 13 ~ #6 ORANGES
Oranges are number six on my list of the 13 most Fabulous Super Foods. As we have learned over the last decade, Americans & the world alike are more health concious than ever before. The Super Foods, as they have been deemed, are rich in antioxidants, full of protein and enzymes, and through extensive research have been linked to the assist with the fight against many Cancers.
They are rich in vitamin C, which is a very potent antioxidant, it helps maintains the health of cells, oranges also contain folic acid, potassium and selenium. Consumption of oranges cut
s the risk of several cancers by up to 50%; stomach, mouth, esophagus and larynx. This childhood favorite fruit also helps to prevent inflammation that sets us up for heart disease, rheumatoid arthritis, osteoarthritis and asthma.
Oranges are available in your local grocer and farmer's market yar round, there is absolutely no excuse for adding this to your families meal plan.
They are rich in vitamin C, which is a very potent antioxidant, it helps maintains the health of cells, oranges also contain folic acid, potassium and selenium. Consumption of oranges cut
s the risk of several cancers by up to 50%; stomach, mouth, esophagus and larynx. This childhood favorite fruit also helps to prevent inflammation that sets us up for heart disease, rheumatoid arthritis, osteoarthritis and asthma.
Oranges are available in your local grocer and farmer's market yar round, there is absolutely no excuse for adding this to your families meal plan.
THE FAB 13 ~ #5 NUTS
You would definitely have to be nuts not to incorporate this Super Food in your daily diet. Nuts contain a multitude of nutrients; protein, fiber, calcium, iron, selenium, magnesium and vitamin E. Most of the fat in nuts come from heart-healthy monounsaturated and polyunsaturated fats.
Almonds are a rich source of antioxidant vitamin E, a good intake of which has been associated with a healthy heart. Peanuts contain a flavonoid called resveratrol, found in red grapes and red wine, that according to research, may have anti-cancer properties. Walnuts contain ellagic acid, another antioxidant that has been linked to cancer. And Brazils are one of the richest sources of antioxidant selenium, a mineral that’s been linked to lower rates of heart disease and cancer.
So why not add a half a cup of almonds, peanuts, brazil nuts, hazelnuts, walnuts to your Steel Cut Oatmeal, have a ziploc bag stashed at your desk for an afternoon snack, or sprinkle some nuts over a great tossed salad with grilled chicken for a fantastic, nutrious dinner.
Almonds are a rich source of antioxidant vitamin E, a good intake of which has been associated with a healthy heart. Peanuts contain a flavonoid called resveratrol, found in red grapes and red wine, that according to research, may have anti-cancer properties. Walnuts contain ellagic acid, another antioxidant that has been linked to cancer. And Brazils are one of the richest sources of antioxidant selenium, a mineral that’s been linked to lower rates of heart disease and cancer.
So why not add a half a cup of almonds, peanuts, brazil nuts, hazelnuts, walnuts to your Steel Cut Oatmeal, have a ziploc bag stashed at your desk for an afternoon snack, or sprinkle some nuts over a great tossed salad with grilled chicken for a fantastic, nutrious dinner.
Friday, April 15, 2011
The Cookin Diva: THE FAB 13 ~ GREEN TEA ~ #4
The Cookin Diva: THE FAB 13 ~ GREEN TEA: "Green Tea is yet another easily prepared, inexspensive route to redirecting your eating habits. Perhaps a nice cup of Green Tea with..."
THE FAB 13 ~ GREEN TEA
Green Tea is yet another easily prepared, inexspensive route to redirecting your eating habits. Perhaps a nice cup of Green Tea with your lunch or for dessert with a bowl of fresh berries.
Green and black teas both come from the same plant, Camellia sinensis. Black tea is made when the leaves are allowed to ferment. Green tea leaves are steamed or heated immediately after picking to prevent fermentation, and they contain more of the polyphenols than black tea.
Green tea is rich in antioxidants that may provide health benefits and is calorie free (unless you add lots of milk and sugar), so it frequently makes the cancer-preventing superfoods lists. Green tea contains antioxidants named catechins that may slow down the growth of cancer cells. Studies have shown catechins stop free radical damage to cells and reduce the amount and sizes of tumors.
Thursday, April 14, 2011
THE FAB 13 ~ #3 BROCCOLI
Broccoli is that green tree that we stayed away from as a child unless Mommy smothered cheese all over it. Now research has shown that not only is it good for you, its SUPER good for you. The newest research reveals that broccoli is especially good for the stomach, in addition to its Cancer fighting properties.
Broccoli encourages the digestive system and can actually aid in weight loss. It is also an excellent source of fiber as well. Begin to incorporate fresh broccoli into your diet, chopped in your salad, steamed & seasoned as a side, or a delicious creamy soup.
Broccoli encourages the digestive system and can actually aid in weight loss. It is also an excellent source of fiber as well. Begin to incorporate fresh broccoli into your diet, chopped in your salad, steamed & seasoned as a side, or a delicious creamy soup.
Wednesday, April 13, 2011
COOKIN DIVA togo Menu - Debut May 6, 2011
THE COOKIN DIVA
TOGO
WINGS
5 WHOLE WINGS, SEASONED & FRIED CRISP
YOUR CHOICE:
PLAIN, BBQ, OR BUFFALO
W/CAESAR SLAW
$6.5
BBQ SHRIMP
MEDIUM SHRIMP SAUTEED IN GARLIC BUTTER
FINISHED WITH A SPICY, TANGY, BBQ SAUCE
W/CAESAR SLAW
$8
GRILLED & CHOPPED
SEASONED GRILLED CHICKEN, SALAD GREENS, TOMATOES, RED ONIONS
CUCUMBERS, CARROTS, EGGS, CRUMBLED BLUE CHEESE
$8
THE CARRIBEAN
GRILLED JERK CHICKEN, SALAD GREENS, CRISP CORN
BLACK BEANS, SHREDDED PEPPER JACK CHEESE, & RANCH
$8
GOB {GOOD OLE’ BURGER}
8 OZ, HAND PATTIED, SEASONED GROUND BEEF, & GRILLED
TOPPED W/CHEESE, ONION, LETTUCE, & TOMATO
W/HAND CUT FRIES
$8
CHICKEN CIABATTA
JUICY GRILLED CHICKEN BREAST, ON A TOASTED CIABATTA ROLL
MAYO, CHEESE, LETTUCE, & TOMATO
W/HAND CUT FRIES
$8
STEAK SAND
THINLY SLICED FLAVORFUL BEEF, SAUTEED WITH
ONIONS, BELL PEPPERS, & MUSHROOMS
ON A WARMED HOAGIE ROLL
W/HAND CUT FRIES
$9
TILAPIA
3PCS OF CRISPY PAN FRIED TILAPIA OVER
SCRATCH MADE CREAMED CORN & GARLIC GREEN BEANS
$9
CHICK D ‘JOUR
SAVORY SUCCULENT CHICKEN BREAST, COATED W/UNIQUE BREAD CRUMB MIXTURE
ACCOMPANIED WITH SCRATCH MADE CREAMED CORN & GARLIC GREEN BEANS
$9
TOGO
WINGS
5 WHOLE WINGS, SEASONED & FRIED CRISP
YOUR CHOICE:
PLAIN, BBQ, OR BUFFALO
W/CAESAR SLAW
$6.5
BBQ SHRIMP
MEDIUM SHRIMP SAUTEED IN GARLIC BUTTER
FINISHED WITH A SPICY, TANGY, BBQ SAUCE
W/CAESAR SLAW
$8
GRILLED & CHOPPED
SEASONED GRILLED CHICKEN, SALAD GREENS, TOMATOES, RED ONIONS
CUCUMBERS, CARROTS, EGGS, CRUMBLED BLUE CHEESE
$8
THE CARRIBEAN
GRILLED JERK CHICKEN, SALAD GREENS, CRISP CORN
BLACK BEANS, SHREDDED PEPPER JACK CHEESE, & RANCH
$8
GOB {GOOD OLE’ BURGER}
8 OZ, HAND PATTIED, SEASONED GROUND BEEF, & GRILLED
TOPPED W/CHEESE, ONION, LETTUCE, & TOMATO
W/HAND CUT FRIES
$8
CHICKEN CIABATTA
JUICY GRILLED CHICKEN BREAST, ON A TOASTED CIABATTA ROLL
MAYO, CHEESE, LETTUCE, & TOMATO
W/HAND CUT FRIES
$8
STEAK SAND
THINLY SLICED FLAVORFUL BEEF, SAUTEED WITH
ONIONS, BELL PEPPERS, & MUSHROOMS
ON A WARMED HOAGIE ROLL
W/HAND CUT FRIES
$9
TILAPIA
3PCS OF CRISPY PAN FRIED TILAPIA OVER
SCRATCH MADE CREAMED CORN & GARLIC GREEN BEANS
$9
CHICK D ‘JOUR
SAVORY SUCCULENT CHICKEN BREAST, COATED W/UNIQUE BREAD CRUMB MIXTURE
ACCOMPANIED WITH SCRATCH MADE CREAMED CORN & GARLIC GREEN BEANS
$9
THE FAB 13 ~ #2 BERRIES
Several years ago in my quest to eat healthier, I came across a book with "13 SUPER FOODS", in the title. That alone peeked my interest, the book discussed each "super food" in detail and then gave 20+ recipes incorporating the super foods. It literally changed the way I ate, the way I looked at food in the grocery store, dining out, and ESPECIALLY when I prepared meals at home.
Slowly but surely I began to incorporate, what I like to call, THE FAB 13in my daily diet. Eggs, canned salmon, fresh berries, yogurt, these are foods that I'm familiar with, I've eaten all my life, and that I had on hand in my fridge and pantry anyway. For some of us it may not be that easy, so take it one step at at time.
~BERRIES~
Blueberries is the Star of the team, laden with antioxidants,
especially anthocyanins. Researchers have found that anthocyanins
improve vision and brain function. Putting blueberries in your
diet can assist in improving motor skills, memory, and in some
reduce inflammation associated with chronic diseases such as
Alzheimer's, Parkinsons, diabetes, and heart disease.
Slowly but surely I began to incorporate, what I like to call, THE FAB 13in my daily diet. Eggs, canned salmon, fresh berries, yogurt, these are foods that I'm familiar with, I've eaten all my life, and that I had on hand in my fridge and pantry anyway. For some of us it may not be that easy, so take it one step at at time.
~BERRIES~
Blueberries is the Star of the team, laden with antioxidants,
especially anthocyanins. Researchers have found that anthocyanins
improve vision and brain function. Putting blueberries in your
diet can assist in improving motor skills, memory, and in some
reduce inflammation associated with chronic diseases such as
Alzheimer's, Parkinsons, diabetes, and heart disease.
Tuesday, April 12, 2011
13 SUPER FOODS
There are 13 foods, that after extensive research, have been found to promote overall good health. The 13 have been deemed THE SUPER FOODS, which are richer in vitamins and minerals, possess less calories, and a maxium amount of disease fighting antioxidants.
The FAB 13 is a team of veggies, fruits, & dairy.
BEANS,BERRIES,& BROCCOLI
GREEN TEA, ORANGES, & NUTS
SALMON, SPINACH, & SOY
TOMATOES, TURKEY, WHOLE GRAINS, & SOY
BEANS ~ full of fiber,are approximately 8 grams of
fiber per 1/2 cup, that is 1/3 of your daily requirement. Beans are also rich in nutrients, 1/2 cup of cooked beans is your daily requirement of FOLIC ACID, which is a B vitamin that helps your heart and assists in preventing cancer & birth defects. Benas are rich in Iron, this helps with preventing anemia, and has magnesium which is important for your heart & bones.
~ high in protein; soybeans are complete proteins. There is a multitude of varieties that have all the amino acids requried to make protein, except methionine. Include bread with your meal on this day, that
will replace the missing amino acid.
Preparing dry beans yourself allows you to control the sodium, canned beans are too high in sodium, this only makes you loose any nutrional value you may have obtained.
The FAB 13 is a team of veggies, fruits, & dairy.
BEANS,BERRIES,& BROCCOLI
GREEN TEA, ORANGES, & NUTS
SALMON, SPINACH, & SOY
TOMATOES, TURKEY, WHOLE GRAINS, & SOY
BEANS ~ full of fiber,are approximately 8 grams of
fiber per 1/2 cup, that is 1/3 of your daily requirement. Beans are also rich in nutrients, 1/2 cup of cooked beans is your daily requirement of FOLIC ACID, which is a B vitamin that helps your heart and assists in preventing cancer & birth defects. Benas are rich in Iron, this helps with preventing anemia, and has magnesium which is important for your heart & bones.
~ high in protein; soybeans are complete proteins. There is a multitude of varieties that have all the amino acids requried to make protein, except methionine. Include bread with your meal on this day, that
will replace the missing amino acid.
Preparing dry beans yourself allows you to control the sodium, canned beans are too high in sodium, this only makes you loose any nutrional value you may have obtained.
Whole Wheat BlueBerry Muffins
THE MUFFIN
1 cup milk
1/4 cup vegetable oil
1/2 tsp vanilla
1 large egg
2 cups whole wheat flour
1/3 cup sugar
3 tsp baking powder
1/2 tsp salt
1 cup fresh or frozen blueberries
STREUSEL TOPPING
4 tbsps firm butter
1/2 cup whole wheat flour
4 tbsp packed brown sugar
1/2 tsp ground cinnamon
RASPBERRY CREAM CHEESE FILLING
1 tbsp raspberry preserves (seedless)
1/4 cup fat free cream cheese (softened
1. Pre-heat oven to 400 degrees. Grease bottoms of muffin tin, use non stick pan, or paper cups.
2. Prepare topping and set aside for later use.
3. Beat milk, oil, vanill, and egg in bowl. Fold in flour,sugar,baking powder, and salt.
4. Divide batter evenly in each cup, drop a dollop of cream cheese filling in the center (press down slightly), then crumble streusel topping over each muffin evenly.
5. Bake for 25-27 minutes.
6. Let stand for 5 minutes then place on wire rack.
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