Red Cabbage Slaw ~ South Beach Diet

cabbagecartoon

Happy Saturday and welcome to the weekend!

Chef P brought home a small head of red cabbage the other day and I’ve been trying to figure out what to do with it.

I had been looking through a magazine and came across a coleslaw recipe, so I thought that would be a good idea.  However, I couldn’t use the recipe I saw (not SB friendly) so had to look through my SB books to find something.

I ended up using a recipe in my low blood sugar cookbook which is based on the same principles as SB.  The recipe is applicable to Phase 2 as there are apples in it.  You could make it a Phase 1 recipe by just leaving them out.  However, I had tasted it before remembering to add the apples and it seemed to be missing something and tasted much better after I put the apples in.

I’m giving the recipe as it is written, but I used half the amounts in the dressing as the head of cabbage wasn’t very big; about the size of a softball or grapefruit.  The recipe calls for 3 Granny Smith apples, but again, I used just one apple and just a regular apple (Royal Gala) as I didn’t have any GS apples.  I think any apple will do.  I also added one grated carrot for a contrast of color and used a red onion instead of a regular onion as I find them less harsh when raw.  I also sliced the red onion really thin and used more than the recipe called for.

**RED CABBAGE SLAW**

DRESSING

½ C/4fl.oz./118ml extra virgin olive oil

3 Tbsp fresh lemon juice

1 Tbsp minced onion

1 tsp horseradish

1 tsp dry/powdered mustard

1 tsp celery salt

¼ tsp salt, or to taste

black pepper, to taste

VEGGIES

1 head red cabbage, shredded

3 Granny Smith apples, cored and grated

1 carrot, grated (optional)

HERE’S WHAT TO DO…

In a large bowl, combine all the ingredients for the dressing using a whisk.

If you have a mandoline slicer, it will make quick work of shredding the cabbage and you’ll be able to make nice, thin slices.  I also used it to slice the onion.

Toss the veggies around in the dressing and then add the grated apple.  Toss again to combine and add the grated carrot, if using.

Toss well.  Cover and refrigerate at least 3 hours prior to serving.  Stir occasionally.

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Enjoy!

♥♥  Terri  ♥♥

 

 

 

 

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Want to Stay Young? Eat These!

Good morning World!

Happy Valentine’s Day to all you romantics out there!

♥ ♥ ♥ ♥ ♥ ♥ ♥ ♥

OldPeopleCartoonStaying young.  It’s something most of us want to do, but as time goes by, things start to go haywire…an ache here or there, age spots, hair thinning or going grey, you can’t move as fast as you used to, you get annoyed at young people and you find yourself at the doctor’s office more than you want.  It can’t be helped…we all grow older.

Some say ‘you’re only as old as you feel!’ which is fine as long as you ‘feel’ about 21 even when you’re nearly 3 times that age.  But some aren’t so lucky and do feel their actual age.

So what or who do you blame?  Was it due to all those late nights when you were younger?  Too much booze or cigarettes or even drugs?  Is it mom and dad’s fault?

Actually, genes account for only about 25% of aging, so what you eat could possibly make a huge difference in how you’ll feel when you get ‘over the hill’ if you aren’t there already.  Here’s how to adjust your food intake and get smoother skin, a faster brain and some other youth boosters…

OliveOilOLIVE OIL

Youth Benefit: Less wrinkled skin

Australian researchers found that those who regularly ate olive oil along with fish and veggies had, on average, 20% fewer wrinkles than those who did not.  This may seem just a cosmetic benefit, but an American trial recently linked deeper wrinkles with increased risk of osteoporosis.

SPINACHspinach

Youth Benefit: Healthy eyes

An antioxidant that protects the retina against damage from years of exposure to sunlight is lutein.  The high lutein in spinach is specifically related to lowered risk of macular degeneration (MD).  To help protect eyes, the MD Society recommends eating two to four servings of lutein-rich leafy green veggies a week such as spinach and kale.  Pour olive oil over greens as lutein is fat-soluble and therefore better absorbed if eaten with a little fat.

ONIONS

Youth Benefit: Lower inflammation

Onions, especially the red ones, are useful in avoiding arthritis, diabetes, cancer and heart disease.  Controlling inflammatory status may allow a better chance of successful aging.  Quercetin is the nutrient in onions that help with anti-inflammatory.  Other foods with quercetin are citrus fruits, apples and sage.

BRAZIL NUTSbrazil_nuts

Youth Benefit: All-around anti-aging

Brazil nuts get high marks for anti-aging on account of their very high content of selenium, a vital antioxidant mineral.  According to the UK government’s 2011 National Diet and Nutrition Survey, many of us do not get enough of this mineral, with women over 65 faring worst.  Low selenium status has been associated with increased risk of mortality, poor immune function and cognitive decline.  Just 25g/¾oz (a handful) daily, will significantly boost your selenium level.

blueberriesBLUEBERRIES

Youth Benefit: A clear mind

Blueberries could play a role in healthy cognitive function.  Research found a 200g dose sustained people’s ability to perform tests of short-term memory and concentration.  The berries are rich in a powerful antioxidant called anthocyanin, which may help protect brain cells and arteries and keep blood flowing to the brain.  Cranberries and pomegranates contain similar levels of anthocyanin.

BROCCOLI

Youth Benefit: Cancer protection

Cruciferous veggies like broccoli contain glucosinolates, which form anti-cancer chemicals.  When researchers added juiced broccoli to precancerous cells, they found the survival rate of these cells was reduced by 95%.  Other studies have shown that these anti-cancer chemicals may also reduce levels of estrogen derivatives that stimulate breast tumors.  Other cruciferous veggies include cabbage, cauliflower, kale, radishes and watercress.

RED WINE

Youth Benefit:  Heart health

Research shows moderate imbibers of any type of alcohol (one or two units a day) tend to live longer than both abstainers and heavy drinkers.  Alcohol can also increase the ration of ‘good’ (HDL) to ‘bad’ (LDL) cholesterol in blood vessel walls.  Stick to no more than 150ml/5fl oz of wine per day.  Other foods that provide these flavonoid benefits without the alcohol are 70% cocoa chocolate, red grapes and red apples.

Other foods for staying young include OILY FISH such as mackerel, salmon and sardines which contain the anti-inflammatory omega-3 fatty acids for healthy joints, STRAWBERRIES for healthy arteries and CARROTS for a strong immune system.

So avoid junk food, eat healthy and stay young!

  Terri  

Eggplant Lasagna

Happy New Year all!

A few days before Christmas we received a box of foodie goods from my brother and sis-in-law.  We have been receiving a box of goodies from them for three years running now and if you’d like to see a sampling of what we got last year, you can check here.

We got most of the same stuff but a few different things, including a giant eggplant.  On the same day that this box arrived, Chef P and I had been in London at Borough Market and picked up a selection of fresh veg, cheeses and charcuterie.  Needless to say, we were loaded down with lots of food!  We’ve been trying to use as much of it as possible because as you know, we hate to waste food, especially really good, tasty foods as what we have.  We didn’t do pizza last Friday so we did pizza last Sunday…gourmet pizza!  We used the Italian salami we got at the market, including capicola, prosciutto, and fennel salami, smoked garlic (from the market), and fresh mozzarella (from the ‘box’), along with fresh basil and oregano, also from the ‘box’.

Also in the ‘box’ was the huge eggplant I mentioned above.  I had bought some ricotta cheese to use for our Christmas Cheer evening, but I didn’t get around to making what I was going to.  So I was thinking….I had eggplant, ricotta, mozzarella, fresh basil and oregano and all I needed was some homemade tomato sauce for the making of some eggplant lasagna…yum!

This is one of those recipes that you can just throw together without the problem of measuring anything, although I’ve given some to help you out a bit.  If you want to use a jarred sauce, please feel free, but you have to admit, home made is ALWAYS best.  I’ve given the recipe I use for the homemade sauce should you feel inspired to make your own.  It’s easy peasy to do, but does take about 90 minutes to cook, so get this started while you take on the other parts.

EGGPLANT LASAGNA

Sauce:

  • olive oil
  • 1 large onion, chopped
  • 1-2 garlic cloves, finely chopped
  • 3-4 fresh basil leaves, torn or 1 tsp dried
  • 1/2 tsp dried oregano or fresh if you have it
  • 28oz/800g canned chopped tomatoes
  • salt, about 1/2 tsp or to taste
  • 1 tsp sugar

In a large saucepan, fry the onion and garlic in the olive oil about 10 minutes, stirring occasionally.

Add the remaining ingredients, stir to combine, cover and bring to the boil.  Stir and reduce heat to low and simmer for 90 minutes, stirring occasionally.

  • olive oil
  • 1 large eggplant, thinly sliced about the thickness of a pound coin or a bit thicker than a quarter)
  • salt
  • 18oz/500g ricotta cheese
  • 1 egg
  • 2 Tbsp (or more) grated Parmesan
  • 8oz/225g mozzarella, grated or sliced (I used buffalo mozzarella and just tore pieces off)

Preheat oven to 180°c/350°f.

In a medium bowl, mix the ricotta, egg and grated Parmesan and set aside.

Drizzle olive oil over two large baking sheets.  Place the slices of eggplant on the baking sheets in a single layer then drizzle over some more olive oil and sprinkle with a little salt.  Place in the oven and bake for about 15 minutes.
Remove and leave to sit until the sauce is done.

When the sauce is done, taste for seasoning and adjust if necessary and remove from heat.  Put one large ladle of sauce into the ricotta mixture and stir to combine.

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Using a baking dish about 6″X9″ or roughly that size, put a ladle of sauce in the bottom, then a layer of eggplant.  Put about 3-4 spoonfuls of ricotta mix on top and spread over.  Then put another layer of sauce, eggplant and ricotta and repeat until all is used, ending with a layer of sauce.

Spread the mozzarella over the top to cover and place the baking dish on a baking sheet.  I do this in case it bubbles over and it’s better that it bubbles over on the pan rather than on the bottom of your oven!

You can leave it to sit at this point until you’re ready to bake it.  If you start to get some water on the sides of the dish (from the tomatoes), just soak it up with a paper towel.

Preheat oven to 180°c/350°f.  Bake for 45-60 minutes until golden and bubbly.  Remove from oven and leave to rest about 10-15 minutes before serving.

(Sorry, I do not have an ‘after baking’ photo as I forgot to take one!)

Enjoy!

♥  Terri  ♥

Bargain of the Day

Hello Campers and welcome to Wednesday!

What a beautiful morning it has been down here in the Garden of England!  It was rather cool

Autumn in Kent

and crisp when we got up at 5:00am.  The sun finally showed its bright face later on in the morning and it has been pleasantly warm, yet cool.  Autumn has definitely arrived; in fact I was almost tempted to put the heat on this morning!  Instead, I’ve now got a long sleeved top on and a cardigan and I’m quite comfy.

The kitties too, are all enjoying the warmth of the sun as they are all in their favorite sunny spots, snoozing.

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On Monday, Chef P stopped at the store on his way home and checked out the Reduced to Clear section, as he always does.  He called to ask me if I wanted any plums, but I still have a few left to turn into something yummy, so told him not to bother.

When he got home a little while later, he came in with a big grin on his face and said ‘Wait until you see what I found in RTC!’

This has got to be one of the best bargains he’s ever found, even better than herbs for 5p.  Out of the bag, he pulls a whole salmon.  Now as some of you may know, we often find whole salmon at reduced prices so this was nothing new…until I saw how much he paid for it.

The normal price was £8.00/kg and had been reduced/rolled back to half price; £4.00/kg.  The salmon weight was 1.896 kg, so you figure almost £8.00.  Ah, but remember, this was at an even lower and reduced price. Take a look….

Awesome!

Do you believe this??  £1.50 for a WHOLE SALMON!  Woo hoo!  At the normal price, it would have been £15.16.

So yesterday I scaled it and cut off its darling head and fins and filleted it, removed all the pin bones and cut it up into 10 serving pieces and frozen.  All the bits I cut off get thrown into a pot and boiled, then I pick out all the meat and freeze it to use for fish cakes later.  The remaining bits get thrown out back and then all the seagulls come down to have a feast.  Not one bit of this fish (except the bones) gets wasted and we can get a few meals out of it.

So let’s see what dinner cost last night (plus leftovers for Chef P’s lunch)…..

3 pieces salmon = 45p,  1/2 of an RTC cabbage = 18p,  egg noodles, home made (200g flour, 2 eggs) = 23p,  incidental condiments (olive oil, salt & pepper, butter) = 25p

So for a grand total of £1.11 or .37p a serving, we ate salmon and home made egg noodles.  OK, so it wasn’t very fancy, but we had a decent meal!

I don’t want to hear anyone say they can’t eat well on a budget.  You can if you know where the bargains are.

When was the last time you found a great bargain?

  Terri  

Roasted Peppers

Your foodie word for today is…

CHIFFONADE

a cooking technique in which herbs or leafy green vegetables (such as spinach and basil) are cut into long, thin strips. This is generally accomplished by stacking leaves, rolling them tightly, then cutting across the rolled leaves with a sharp knife, producing fine ribbons.

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Chef P brought home some sweet red Roma peppers the other day (which he found in the reduced to clear section) so I decided I would make some roasted peppers with them…and share them with you; well the recipe anyway!

They’re really easy to make and probably the most time consuming part is blackening the peppers under the grill/broiler.  This is also one of those recipes where you don’t have any measurements and it’s more to taste than anything, but I’ve given amounts of what I used.  I used long sweet red Roma peppers but feel free to use red bell peppers or even the green or yellow ones.  However, the red ones are sweeter.

You’ll need a glass jar with a lid to store them in.  You want a jar big enough to hold them but not too big where there will be too much head space once the jar is filled.

~~ROASTED RED PEPPERS~~

5 Red Roma peppers

3 garlic cloves, crushed and minced

6 fresh basil leaves, cut in chiffonade

olive oil, plain or extra virgin

salt, pinch

sugar, pinch (optional)

white wine vinegar, about 1-2 tsps

One glass jar with lid

Preheat the grill/broiler.

◊Place the peppers on your grill pan rack (put foil on the bottom of pan to catch juices and make for easier clean-up – I forgot to do this and now the pan is having to soak).

◊Place under the grill until blackened and turn over and do the same.  The blacker they become, the easier it will be to remove the skin.

◊Once the peppers are black, put into a bowl and cover with plastic wrap/cling film and leave to sit about 15 minutes.

◊While the peppers are grilling, mince the garlic very fine and chiffonade the basil leaves.  Put into your glass jar and pour some olive oil in, about a quarter of the way up or to cover the garlic and basil.  Add a small bit of salt and the pinch of sugar, if using and the vinegar and stir to combine.

◊Now here comes the messy part:  Using your fingers, remove the blackened skin from the peppers and also the stems.  Feel free to take the seeds out, but it’s not an absolute necessity.

◊Cut the peppers into bite sized pieces and put into the jar and stir to distribute all the bits evenly.

◊Add more oil if necessary to completely cover the peppers.  If the peppers are not under the oil, they will become moldy. 😯

◊Keep refrigerated but remove from the fridge about 30 minutes prior to eating to allow the flavors to come through better.

Serve with crusty Italian bread or use on bruschetta.

Enjoy!

♥ Terri  ♥♥

Italian Garlic Chicken w/ Veggies and Potatoes

I was busy this morning with my mixer making bread, pizza dough and biscotti. I hadn’t made bread in a couple of weeks and tonight is pizza night and the biscotti I made because…well, just because. 🙂

I’m not giving you any pictures or recipes for any of the above right now…sorry.  However, I am going to give you a simple recipe for chicken that not only tastes great, but also has an easy clean-up.  I’m not going to give any measurements because it’s just one of those types of dishes where you pretty much throw everything together, stick it in the oven and let it cook.

It contains three of my favorite ingredients…olive oil, garlic and herbs.  Three great flavors that taste great together and go with just about anything.  Here they are combined with chicken, veggies and potatoes.

I use drumsticks and thighs (2 per person) but feel free to use breasts also.  Leave the skin on or off, it’s up to you.  Use any combination of veggies you want.  I like to use veggies that roast well such as eggplant/aubergine, celery, peppers, carrots, mushrooms and onions.  You can also throw in some cherry tomatoes or even some spring onions/scallions.  Use as much garlic as you want.  I used about 6 cloves, peeled and left whole.  For the potatoes, peel or don’t and use fresh herbs if you have them.  This can also be prepared ahead of time and covered with plastic wrap and refrigerated until ready to cook.

This is what I used the other night, but remember, the measurements really don’t matter.  I used six pieces of chicken; two pieces for each of us for dinner and two more for Chef P’s lunch the next day.  This may look like a hefty amount of veggies, but remember they cook down and this was for three meals.  We only had about a half cup of leftovers.

~~Italian Garlic Chicken w/Veggies and Potatoes~~

Preheat oven to 375°F/190°C.

1 eggplant, cubed

3 celery sticks, cut in bite-size pieces

1 pepper, cut up

3 carrots, cut up

4 mushroom, quartered

2 spring onions, sliced in 1 inch pieces

6 cherry tomatoes, halved

3 potatoes, peeled and cut into chunks

6 garlic cloves, peeled

fresh herbs (basil, parsley, thyme, rosemary) or dried

extra virgin olive oil

salt & freshly ground black pepper

chicken legs, thighs or breasts (2 per person)

HERE’S WHAT TO DO…

Get your largest roasting pan and line it with foil and set aside.

In a large bowl, combine all the cut up veggies including the garlic and herbs.  Add a good glug of olive oil, season with salt and pepper and toss everything around so all is coated with oil and herbs.  Pour out into foiled pan and spread evenly.

In the same bowl, add the chicken pieces and more herbs.  Add more oil and seasoning and toss around.  Lay the chicken pieces on top of veggies, skin side down.

Roast in oven for 25 minutes.  Remove pan from oven, flip chicken pieces over and return to oven for a further 20-25 minutes until chicken is cooked and veggies are tender.

Serve and Enjoy!

♥ Terri  ♥♥

How do you Like your Eggs in the Morning?

I thought I would give you myself a break from all the ‘bad’ food I’ve been making.  Being one who has low blood sugar (hypoglycemia) I have to have breakfast, and a proper one at that.  I admit I sway from having a proper breakfast on occasion and I do pay for it later on in the day.  I can become irritable, get internal shakes, lose concentration, get a headache, break out into a cold sweat…the list goes on and none of it is pleasant.

I get lazy sometimes and just don’t feel like cutting up veggies or preparing other foods to eat; usually because I’m so busy doing other things and I almost feel like I can’t be bothered to eat, but I know I must.  So what happens?  I eat the wrong things.  I might have a couple of crackers with some butter or peanut butter or perhaps a banana.  I might even grab a slice or two of ham from the fridge or eat a handful of nuts.  Now granted, none of this is absolutely terrible, but it’s not really a proper meal, nor do I eat this all at one time.  It’s usually over a period of about 2-3 hours but it’s still not a good meal.  I’m much better when I have a good breakfast consisting of eggs and veggies and grains or a bowl of porridge with fruit and nuts.  Either of these meals will hold me for a good 3-4 hours, although I will have a mid-morning snack.  There are times when I will even have leftovers from the previous night’s dinner.

I just get tired of having eggs most mornings.

This morning I decided to see what I could find in my GI Recipes book.  Even though this has eggs, it sounded different and tasty.  This would suit Phase 2 on South Beach Diet…

~~SCRAMBLED EGGS w/HONEY-ROASTED TOMATOES~~

Serves 1 (easily increased for any number of servings)

2-3 small tomatoes

1/4 tsp ground cinnamon

1/2 tsp honey

1 Tbsp olive oil

salt & freshly ground black pepper

2 eggs

1-2 slices whole grain bread (wholewheat, granary, rye, etc.) (I used a wholewheat bagel)

Preheat oven to 220°C/425°F.

Halve the tomatoes and arrange in a baking dish, cut side up.  Sprinkle over the cinnamon and drizzle with honey.  Season with salt and pepper and roast for 30 minutes.

When the tomatoes are nearly cooked, put the eggs in a bowl, season and beat.  Heat the oil in a non-stick frying pan until sizzling.  Reduce the heat, pour in the eggs and cook gently, stirring constantly until thick and creamy.

Toast the bread and place on plate.  Spoon on the eggs and pile tomatoes on top.  Spoon over any juices from the tomatoes, sprinkle with black pepper and serve.

Enjoy!

♥ Terri  ♥♥