Wednesday, October 27, 2010

Big Changes for a Little Family

I know a young family that is going through some positive, healthy changes. Papa has been diagnosed with diabetes and is determined to live healthily by making lifestyle changes. The little red-headed family go for outings that include, well, the outdoors and playing and walking and getting fresh air and exercise.
We will call them the Neats*. Joffe and Ifer Neat have a lovely toddler daughter we will call Cerise for the pink in her cheeks. Cerise has always eaten well because the Neats are thoughtful, planning parents who want the best for her. Ifer has been a clean eater for a while and now Joffe has joined the party.
I know a little about this kind of eating so I invite you to join me in some of the recipes I reccomend for a tasty, healthy life for my friends the Neats.
*My friend JackiOh! is the originator of this family's nickname.

Portable Petit Quiche

1 14 oz container Better n Eggs (BNE)
sea salt, pepper to taste
choice of healthy additions: minced, sautee'd onion, bell peppers; grated sharp reduced fat cheese (I like extra sharp cheddar), drained chopped green chilis, drained salsa solids, leftover vegetables, etc.

Pre-heat oven to 350 degrees, coat an 8-cup (large) muffin tin with non-stick spray.
Pour BNE into a mixing bowl, add salt and pepper and one whole egg. Whisk together and add a tsp of milk or 2 tsp cottage cheese if you have it. Add no more than 1/4 cup of grated cheese, stir in, and then add no more than 1/4 cup of whatever else you want - finely minced turkey and cooked onion and peppers or salsa that has been pressed through a sieve. I like to use cheese and a little can of chopped green chilis from which I've squeezed the excess liquid.
Stir until everything looks even and then pour into the greased tin. Pour evenly into each cup, bake for 20-30 minutes until the tops are golden and a toothpick inserted into a quiche-muffin comes out clean.
These will keep for days in the fridge. Let them cool, pop them out of the tin and wrap each one in a piece of waxed paper and a paper towel. They re-heat easily in the nuker. 30-45 seconds on high with their wrap loosened a bit and they are ready to eat after a cooling minute or two.

5 minute Breakfast Sandwich
When you have a little extra time but still need to move while eating, this is a nice change.

Whole Grain Bread, toasted
3-4 slices turkey bacon
2 eggs
salt and pepper

I believe in giving your body stuff to digest that it recognizes. My body knows what butter is, the crap in Cholesto-butr, I Can't Believe This Is Margarine etc is not recognizable. Just use you fats in moderation.

Frizzle up a package of turkey bacon (Butterball is nice) on Sunday and stick in a zippy bag in the fridge.
Monday morning, get the zippy from the fridge and remove 3 slices, put on a paper towel.
Put a 1/2 tsp or so of butter in a small non-stick pan on medium, pop two slices of whole grain bread in the toaster and whisk the eggs to a little froth. The pan should be ready so add salt and pepper to the eggs and pour into the pan. Turn heat to medium high and scramble the eggs while the bacon is doing 15 seconds in the microwave. Toast, eggs and bacon should all come up at once now - top the toast with the eggs, then bacon, add top slice of toast and press together. Wrap it in a paper towel and head out:)

The latter recipe sounds very simplistic but that is the point - a few movements that take very little time can keep you from making a drive through mistake that will cost you MORE in terms of money, time, and most importantly, nutrition.

Help your good intentions become good actions; think before you open your mouth - whether eating or speaking!
And thanks to the Alex Sink campaign for the ads. I've voted, and look forward to Ms. Sink as Florida's next Goernor:)

Sunday, October 10, 2010

Sint Maarten 10-10-10

Here we are on Oyster Bay in Sint Maarten on their first Independence Day!
I just made a modified version of Spanish Bean soup for the doughty PJ7 DX-pedition ham radio operators housed in the condo - Charlie and our friend John Miller K6MM from California.
The guys are waiting for a ship to arrive with all of their equipment. However, true to the ingenuity this hobby requires, they have cobbled together a couple of stations and are on the air and making contacts.
We can see the French side of the island across the bay from our bedroom and living room windows. The water is that sweet blue the Caribbean offers that is a blend between the shade of a true turqoise and blueberries mashed in champagne.
Sint Maarten Soup
1 stick smoked sausage, sliced
1 bag dried garbanzo beans, cooked and drained
4 large diced potatoes
2 large yellow onions
2 cloves garlic (sliced in half)
64 ounces chicken stock
1 liter bottled water
Paprika, sea salt, Cavender's Greek Seasoning to taste

Sautee the onion, garlic and sausage in 2 tbl Extra Virgin olive oil until onions are translucent. Add potatoes and stock, season with 2 teaspoons sea salt and half tsp Cavender's. Bring to a boil and add garbanzo beans. Bring all to a boil, add a tsp of paprika, reduce heat to a simmer. Taste for seasoning after about 30 minutes. If broth is too strong, add water. Adjust seasonings every 15-30 minutes. Simmer for about 2-2/12 hours until beans and potatoes are soft.

Serve with a warm baguette and real butter:)

I soaked so many garbanzos I had extras which I have frozen to cook as a side dish. Re-hydrated garbanzo beans taste amazingly like field peas.