SUSIE'S FAMILY NUTRITION SITE

So starting tomorrow, I thought I would talk about Crock-pot Cooking. Hannah just started a new Semester at School today, so our schedule is about to get crazy again with ballet, youth group, & new after school activities. Our son, Josh, the Highschool teacher, is always asking me to share recipes w/ our daughter-in-law , for the beautiful Crock-pot they got for a Wedding gift a few yrs. ago. His life just got crazy again with also working on his Master's Degree at night, as well as a baby at home. A Crock-pot (or Slow Cooker) is such a wonderful appliance that saves time & energy for a busy family. And going back to what I talked about last Tuesday, about the importance of families sitting down to eat together, a crock-pot can help that to happen. I don't know how many late Track meets Noah had (& he was a hurdler, so that was always one of the last events) or Soccer games all 3 of my kids had or  Josh w/Tennis or Cross Country meets- it was (& is) always nice to come home on a School & work night and smell dinner cooking. My husband sure loves that aroma!

But, today, as promised, we are going to talk about another food that is high in antioxidants, the Pomegranate!!! I wanted to talk about the pomegranate before it goes out of Season- which will be soon! They are still available in the store & have come down a little bit in price & you can freeze them for later in the Spring & Summer.   So far, I have given you recipes using several High Antioxidant foods which we know are Cancer fighters, including Pumpkins, Cranberries, Avocados, Eggplant, Artichokes, & now the Pomegranate!  Remember, I said to eat every color of the rainbow to protect your heart, prevent & fight cancer & build your immune system.  Today, I even read the latest research on "Nutrition Secrets from around the World" by Samantha Heller for MSN Health & Fitness.   She talked about the cabbage, which is underappreciated in the USA but is a staple in such countries as Ireland, Poland & Germany.   Cabbage has special compounds that detoxify cancer cells & interfere with the formation of cancerous substances.  Cabbage's cousins- the cruciferous vegetables broccoli, Brussel sprouts, cauliflower and turnips--are also effective disease fighters.  Studies show that cruciferous vegetables may be protective against ischemic stroke, lung, breast, gastrointestinal and pancreatic cancer, cognitive decline and diabetes.  She also goes on to talk about how the people of the Japanese island of Okinawa live the longest, healthiest lives of any single group on earth.  In fact Okinawa has the highest prevalence of centenarians (people older than 100) in the world.  Research shows that even their arteries stay young--and their diet is one of the biggest contributing factors.  Dr. Bradley Wilcox, associate director of research on healthy aging at Pacific Health Research Institute and a coprincipal investigator of the Okinawa Centurian Study, says a major secret is their diet.  Okinawans imported dietary secrets from cultures they encountered in the spice trade.  They eat a healthy East-West fusion diet that includes fish, green & yellow vegetables, legumes, small amounts of lean meats (pork), sweet potatoes & utilizes spices such as ginger & garlic.  Sweet potatoes are just one reason Okinawans have such young, healthy cardiovascular systems.  They are loaded with heart-healthy antioxidants, carotenoids, vitamins E and B-6, copper & fiber.  There was alot more research revealed today on these Nutrition Secrets from around the world, including the use of Curry in India, Honey in Summaria, and lentils in the Middle East but I just wanted to point out once again, the amazing cancer-fighting ingredients (antioxidants) in Colorful fruits & vegetables. 

     Well, let's get back to the Pomegranate before it is out of Season!  Pomegranate season is from October through February.  We usually buy our 1st. pomegranate (of the season) when we buy our Halloween pumpkin.  It was always my oldest son, Josh's favorite Tropical fruit & he couldn't wait to pick one out (just like our pumpkin).  Pomegranates are not only packed with antioxidants but a good source of dietary fiber, vitamin C, & an excellent source  vitamin K, which may help prevent osteoporosis and cardiovascular disease.  They're free of saturated fat, cholesterol and sodium.

How to pick out a good Pomegranate:

Try to pick out a firm pomegranate  that is not shriveled  and without black spots. 

How to store a Pomegranate:

Unopened pomegranates will stay fresh at room temperature for up to 2 weeks and can last 2 months or more in the refrigerator.  Fresh arils (the seeds) will last up to a week in the refrigerator in an airtight container.  Arils will keep for several months in the freezer.

To freeze:

1) Dry arils in a single layer on a sheet of paper towels.

2) Spread arils in a sinle layer on a baking sheet lined with wax paper.

3) Place arils in freezer for 2 hours or until frozen.

4) Transfer frozen arils into a resealable plastic bag or container.

How to open a Pomegranate:

1) Slice off both ends of the pomegranates so it will stand up steadily.  Score the husk in quarters.

2) Submerge the fruit and break it apart in a bowl of water to free the arils.  They will sink to the bottom of the bowl and the membrane will float to the top.  Discard the membrane.

3) Drain the liquid and put the arils to one side.  Now you're ready to enjoy fresh arils in your favorite dishes & recipes.

Susie's Tips:

1) Buy now, as they will only be available a couple of more weeks.

2) Use the pomegranates  in a fruit salad & bring some summer sunshine to a dreary winter day!

3) They look especially pretty in a fresh pineapple that has been cut in half (w/ green fronds still attached) & mixed w/ other fresh fruits like bananas & kiwi (my son Noah's favorite Tropical fruit), & mangoes (which is Hannah's).

4) Try them in a green tossed salad w/ fresh squeezed  Blood oranges & Olive oil.

5) Pomegranate juice is also a good way to get a good dose of antioxidants.

Wednsday, January 23rd.:

Here is that Artichoke Dip Recipe that I had promised:

1 can Artichoke Hearts (chopped)

1 C. grated Parmesan Cheese

1C. Mayonnaise

-Mix Well.

-Sprinkle top with slivered almonds (or sunflower seeds)

-Put in 350* oven for about 30 min.

Serve w/ Club house crackers.

Susie's Tips:  For making this low-fat & healthier!

1) Use low-fat or non-fat Mayonnaise instead.

2) Use low-fat Parmessan Cheese, as well.

3) Serve w/ whole wheat crackers or (gluten-free) Buckwheat crackers instead.

4) This dip is delicious w/ Celery Sticks!

5) I put decorative little Gingerbread men or Snowmen serving knives in the Crock that I use to bake the dip-when serving this.

6) I also put sliced almonds instead of slivered almonds on top (they look prettier) but Pecans also look pretty.  Remember that nuts are an excellent source of Omego-3 Fatty Acids (which are good for your heart).

7) I put the drained artichokes in the Food Processor to chop- as they  become very smooth for the dip.

Enjoy!  My kids love this dip & we always have it for Birthday Parties & Holidays.

Tomorrow I will share another Artichoke dip  that you can make in your Crock-Pot in an hour (& serve right from your Crock-Pot).  And I will give some Crock-Pot tips & Recipes!

Tuesday, January 29th:

Today, I thought that I'd start with some CROCK-POT/ SLOW COOKER TIPS & HINTS-

With an electric crockery cooker, it's easy to work home-style meals into your busy life-style.  Start the cooker early in the day to have dinner ready when you get home!

1) Many recipes are designed for a 3-4 quart cooker, with additional instructions for increasing the recipe ingredients to fit the larger sizes of slow cookers.  (An easy way to extimate how much food your Crock-Pot slow cooker will optimally cook is to use a "pounds per quart" comparison.  For every pound of meat you cook, estimate 1 qt. of cooker space.  For example, a 4 lb. roast will fit a 4 qt. cooker & a 3 lb. chicken would fit a 3 qt. slow cooker.

2) Keep the lid securely on the crockery cooker during cooking & be sure the food doesn't push up on the lid.  Because crockery cooking depends on the heat that builds up in the cooker itself, resist the temptation to take a quick peek or stir frequently.

3) To protect the crockery liner, avoid subjecting it to sudden temperature changes.  For instance, do not preheat the cooker & then add food.

4) STIRRING: Due to the nature of slow cooking, there is no need to stir the food unless it specifically says to in your recipe. 

5) ADDING INGREDIENTS AT THE END OF THE COOKING TIME: Certain ing. should be added toward the end of the cooking time.  These include:

     -milk & sour cream should be added during the last 15 min. of cooking time.

     -seafood should ne added in the last hour of cooking time, unless the recipe specifies otherwise.

6) PASTA & RICE:  For best results with pasta, cook in a pot of boiling water until just tender.  Add the pasta to the stoneware during the last half hour of cooking.  For best results with rice, always use long grain converted rice.  If it doesn't seem to cook completely after the suggested time, you may try adding an extra 1 to 1 1/2 C. of liquid per cup of rice.

*I'll bring additional Tips tomorrow, including a tip on using beans!  I thought it would be nice to share some Chili recipes, as we get ready for SUPER BOWL SUNDAY this weekend!  But here is the ARTICHOKE CHHESE DIP RECIPE  that you can make in your Crock-Pot in an hour!  This easy dip is always a party favorite.  Your guests will congregate around the Crock-Pot to get every last bit.  Serve with sliced baguettes or your favorite crackers.  Or fresh vegetables for a heart-healthier appetizer!

ARTICHOKE CHEESE DIP:

1 lb. mozzarella cheese, shredded

1 C. Parmesan cheese, grated

1 C. Mayonnaise

1 C. artichoke hearts, drained & chopped

1 red pepper, seeded & finely chopped

2 cloves garlic, minced

     Add all ingredients to the Crock-Pot slow cooker & mix thoroughly.  Cover; cook on High about 1 hour.  Makes enough dip for 15 people.

Susie's Tips:

1) For larger parties, you can double or even triple the recipe, using the 5, 6, or 7-quart Crock-Pot.

2) Again, always use a low-fat mozzarella or Parmesan cheese to make the dip heart-healthier!

3) Also, use a low-fat mayonnaise.

4) Again, like the previous artichoke dip recipe, that I gave last week, you can throw the artichoke hearts into a food processor to make them smooth & a creamier dip.

5) RED PEPPERS are one of those High Antioxidant foods that fight cancer & help prevent heart disease.  They are loaded w/ Vit. C.

     * A note about Green Peppers.  If you suffer from an Arthritic disease or Fibromyalgia like I do, you should stay away from GREEN PEPPERS.  There is a compound in green peppers called solanine that affects enzyme function in the muscles, & this causes pain.

Well, tomorrow I will share more Tips on Crock-Pot Cooking & some Chili Recipes for this Sunday's Super Bowl! 

Saturday, February 2, 2008:

Tomorrow is the Super Bowl so I want to share a few Crock-Pot Chili Recipes including a "White Chili" which uses Chicken instead of Beef for a Heart-Healthy Chili.  I also want to remind you that earlier in my Blog, specifically Tuesday, Jan. 16th, I shared a Baked "Artichoke Dip" recipe that we are making tomorrow, here at home for the Big Game.  It is also my son, Noah's  25th Birthday, this week in February & we always made this dip for his Parties (because it is such a nice dip to serve warm in the middle of winter).  I  shared a Crock-Pot "Artichoke Cheese Dip" on Tues. Jan. 29th which would also be good.  And back on Thursday, Jan. 10th, I gave you a Heart-Healthy  "Guacamole" recipe which would also be great to serve tomorrow!

White Chili (Chicken Chili):

3- 15 oz. cans great northern or cannellini beans, drained

2 C. cooked chicken, chopped

1 med. onion, chopped

1-4oz. can diced green chilis

3 cloves garlic, minced

3 1/2 C. Chicken broth

2 tsp. ground cumin

1 tsp. salt

1 tsp. dried oregano

Combine all ingredients in the Crock-Pot slow cooker.  Mix thoroughly.  Cover; cook on Low 8-10 hours (or on High for 4-5 hours).  Makes 8 servings.

Susie's Tips:

1) You may double all ing. when using a 5,6, or 7- quart Crock-Pot.

2) You can combine all of these ing. in the removable Crock the night before & wrap w/ saran wrap & refrigerate until the next morning.  Then just put this on Sunday morning, if you are going to Church & it will be ready for the "Super Bowl" 8-10 hours later!

3) Serve with Cheese Quesadillas.

*Later today, I will continue w/ a couple more Chili Recipes & of course a "Manhattan" & "New England" Clam Chowder- in honor of "The Patriots" vs. the "Giants"!

* My Mom always put kernal corn in her home-made Chili.  Here is a hearty yet low-fat chili that will warm you on any winter evening!   And you also make it in your Slow-Cooker.

Bean & Corn Chili:

2 med. onions, finely chopped

5 cloves garlic, minced

1/2 t. olive oil

2 Tbs. red wine 

1 green bell pepper  (seeded & finely chopped)

1 red pepper (seeded & finely chopped)

2 stalks celery (finely sliced)

6 Roma tomatoes, chopped

2-15 oz. cans kidney beans (rinsed & drained)

1-6oz. can tomato paste

8 oz. frozen corn kernels

1 t. salt

1 t. chili powder

1/2 t. freshly ground black pepper

1/4 t. cumin

1/4 t. cayenne pepper

1/4 t. dried oregano1/4 t. coriander

1 1/2 C. nonfat chicken or vegetable broth

     In medium skillet, saute the onions and garlic in the olive oil and red wine.  Add the skillet contents and the remaining ingredients to the Crock-Pot slow cooker.  Mix thoroughly.  Cover; cook on Low 6 to 8 hours (or on High for 3 to 4 hours).  Makes 6 servings; 3 grams of fat per serving.

Susie's Tips:

1) For a 5, 6 or 7-quart Crock-Pot, double all ingredients.

2) If you don't have red wine, you may use water instead.

3) Remember, if you have Fibromyalgia or another Arthritic disease, do not use Green peppers but use red, yellow, or orange instead.

Creamy New England Clam Chowder

3 slices bacon, diced

1 med. onio, chopped

2-8 oz. cans clams, draied

3 cloves garlic, minced

3 medium potatoes, pared and cubed

1 1/2 C. water

1 t. salt

1/2 t. pepper

1-13 oz. can evaporated milk

In small skillet, saute the bacon and onion until golden.  Drain and put into the Crock-Pot slow cooker.  Add all remaining ingredients, except the evaporated milk.  Cover; cook on Low 6-9 hours (or on High for 2-4 hours) or until potatoes are tender.  Add the evaporated milk during last hour of cooking and blend well.   Makes 4 servings.

Susie's Tips:

1) For a 5,6, or 7-quart Crock-Pot slow cooker, double all ingredients.

2) Substitute a can of evaporated Skim milk for the whole milk to make this low-fat.

3) You can use, a soy bacon substitute instead of the bacon to also cut down on fat.

* This simple soup is hard to resist!  The classic combination of clams, bacon, and potatoes in a creamy, warm soup will leave a delicious impression on your family & guests.

Tuesday, February 5, 2008:

It's "Fat Tuesday" in New Orleans, the last day of Mardi Gras.  The last day before the Lenten Season starts.  In honor of "Fat Tuesday", I thought that I would share a Cajun dish that you can also make in your Crock-Pot slow cooker.  Here is a recipe for "Shrimp Jambalaya".   This traditional Cajun dish has a combination of different meats and shrimp, with a little spice.  You can add more hot sauce and cayenne pepper to achieve your level of spiciness!  There has been alot of new research out on "spices" lately and how using them in our cooking can do all kinds of things such as boost our metabolism and build our immune systems, as well as aid in reducing pain.  Back on Tuesday, January 16th, I pointed out how Okinawans have the greatest number of Centurians (people who live to be 100 yrs. old or older).  And the main reason for this is their diet and their use of many spices including ginger  & garlic.  I will talk more about "spices" in the future but here is a great New Orleans Recipe for Jambalaya!

Shrimp Jambalaya

12 oz. boneless, skinless chicken breasts

8 oz. smoked sausage of your choice (optional)

1 green pepper, finely chopped

1 med. onion, chopped

2 stalks celery, finely sliced

4 cloves garlic, minced

1-14 1/2 oz. cab whole tomatoes

1/3 C. tomato paste

1 C. chicken broth

1 Tbs. dried parsley

1 1/2 t. dried basil

1/2 dried oregano leaves

1 1/2 t. prepared hot sauce  (like Texas Pete)

1 1/2 cayenne pepper

1 t. black pepper & salt to taste

1 lb. fresh shrimp, shelled & cleaned

4 C. cooked rice

Cut the chicken into bite-sized pieces.  Add all remaining ingredients, except the shrimp and rice, to the Crock-Pot slow cooker.  Cover;  cook on Low 8-10 hours (or on High for 3-4 hours).  Add the shrimp during the last 30 minutes of cooking.  Pour the Shrimp Jambalaya over the rice when ready to serve.  Makes 6 servings.

Susie's Tips:

1) For a 5,6, or 7-quart Crock-Pot, double all ingredients.

2) Remember to use a red pepper rather than the green pepper if you have Fibromyalgia or another Arthritic disease  because it causes inflammation & pain.

3) If you don't want to use a cured meat due to the nitrates, you can eliminate the smoked sausage & just use the chicken & shrimp.

4) Remember that brown rice is a whole grain & is a much better choice than white rice because it does not spike your blood sugar.

5) I prefer using fresh Herbs rather than dried.  I have herbs growing in pots out my kitchen door, including rosemary, oregano, sage, thyme, basil, chives & parsley.  When Spring comes, I will be sharing tips on planting your own herb garden in pots right on your patio.  May is a good month to plant your herbs.  All of those listed are Perennials (they come up every year) while basil is an Annual (& needs to be replanted every year).

I have another Jambalaya recipe to do on your Stove-top that I will share tomorrow.  It's late & I have a sick child home today from school.  Hannah has actually been home w/ the flu a couple of days (150 kids at her school were absent today).  Our son, Josh, the teacher in Florida, has had the flu for over 1 week & our son, Noah in California is also sick.  So, it's all over the country right now.  I'll have to share some recipes on building your immune system.  I, of course,  made home-made chicken soup yesterday.  Also, tomorrow is our son, Noah's 25th Birthday so I will share some of his favorite Birthday Cakes over the years.  I will give a recipe for Home-made "Black Midnight' cake (which all 3 of my children requested for their Birthday Cakes & still do).   But we'll make it Heart Healthier.  Because Noah's Birthday is close to Valentine's Day, I often make him a Heart-shaped Cheeseacake.  We'll also make that Heart Healthier too.  For several years, when Noah was a little boy, He requested "Baked Alaska" for his Birthday Cake.  I will share w/ you how to make one, using the "Black Midnight Cake" recipe.  I also would like to remind everyone that February is the month every year that we celebrate the Heart and educate people about Heart Disease!  In fact,  Heart Disease, is the # 1 killer of women.  Perhaps you wore Red last Friday, February 1st.  I myself will be collecting for the American Heart Association in my neighborhood next week.  I could hardly refuse when they called to ask me as now my Mom is a heart-attack survivor.  So, we'll be talking about healthy Hearts all this month with a smattering of recipes for Treats to make your Valentine's!

Wednsday, February 6, 2008:

Well today is our son, Noah's 25th Birthday!  This is the first year that he has not been close to home for me to bake him a Birthday Cake or a favorite Dinner, as he took a new job in CA. last summer.  But, I'm sure his girlfriend is treating him to a special dinner tonight.   We do miss him though, especially his little sister!  But, I have always let my children request what kind of cake or pie they would like me to make on their Special Day!  Sometimes it is several cakes, as we have such big family Birthday Parties.  I remember 1 year,  when my oldest, Josh was only 3 and he requested an Orange Elephant Cake.  Fortunately, I was a Nutrition major in college & had many cookbooks to hunt through.  I found a Williamsburg Orange Cake in my Betty Crocker Cookbook & cut the layers into an elephant head  with a big trunk!   When Hannah was 4, she was in love with Carrots.  She drank Carrot Pineapple juice by the gallons & her little fingers were actually turning orange.  All she wanted for her Birthday Cake was a Carrot Cake that year.  And, then as she started having little girl parties, she started requesting "Little Mermaid Cakes", "101 Dalmation Cakes" & for her "Pooh Bear Party" an Eeyore Cake.  I really had to be creative.   Because Noah's Birthday is so close to Valentine's Day, I usually decorated or made foods w/ a heart theme.  It worked out well, planning his "Sweet 16th" Surprise party w/ his friends, esp. the girls who loved helping me w/ it & were all fond of Noah.  Even though, he was a guy, the Valentine theme worked out well, especially since he was a chocolate lover.  Well here is my standard "Black Midnight Cake" recipe from my old, worn out Betty Crocker Cookbook from college.  I will tell you how to make it Heart-healthier and also make it into a "Valentine Heart Cake" for next week.  I will also share w/ you how to make it into a "New Orleans Spice to Cake" that you can use for next "Mardi Gras" or "Fat Tuesday"  to go alng w/ your Shrimp Jambalaya.  And last but not least, I will tell you how to make that "Black Midnight Cake" into a "Baked Alaska" which Noah requested for his Birthday for several years.

Black Midnight Cake

2 1/4 C. all-purpose flour* or cake flour

1 2/3 C. sugar

2/3 C. cocoa

1 1/4 t. soda

1 t. salt

1/4 t. baking powder

1 1/4 C. water

3/4 C. shortening

2 eggs (1/3 to 1/2 C.)1 t. vanilla 

Heat oven to 350*.  Grease and flour baking pan, 13x9x2 inches or two 9-inch or three 8-inch round layer pans.  Measure all ingredients into large mixer bowl.  Blend 1/2 minute on low speed, scraping bowl constantly.  Beat 3 minutes high speed, scraping bowl occasionally.  Pour into pan(s).

Bake oblong about 45 minutes, layers 30 to 35 minutes or until wooden pick inserted in center comes out clean.  Cool.

If desired frost w/ a Butter Cream Frosting (my kids love Mocha) or Home-made Whipped Cream.

*Do not use self-rising flour in this recipe. 

I'll be back later to give you tips on making this Heart-healthier, as well as the Baked Alaska, etc... Hannah has the flu this week & I have to take her to the doctor right now.  Over 150 kids at her school have it today!

Susie's Tips:

1) You can substitute 3/4 C. applesauce for the 3/4 C. of shortening.

2)  Sugar is not only a sweetener, but it is a tenderizer to baked products.  You can successfully reduce the amt. of sugar in this product by 2/3 C. or use a sugar substitute.

3) Once again, you can substiute  a "Gluten-free"  all purpose flour like "Bobs"  for the regular flour, if you have a gluten-senstitve family member.

4) To make this into a "New Orleans Spice Cake", omit vanilla and add 1 t. cloves before baking.

5) To make this into a "Valentine Heart Cake":  Bake cake in layers.  In chilled bowl, whip 1 1/2 cups chilled whipping cream, 1/4 C. confectioners' sugar and 1/2 t. almond extract until stiff.  With decorater's tube or spoon, form thin rim of whipped cream around edge of bottom layer.

Fill center with with half of 1 can (1 lb. 5 oz.) cherry pie filling.  Top with other layer.  With tip of knife, outline large heart on top of cake.  Frost side and top of cake remaining outside heart shape with whipped cream.  Fill heart with remaining cherry filling.  Chill.

Monday, February 11, 2008:

Although I am a "Nutrition Nut", I also believe in Celebrating Life & all of the Special Holidays that come throughout the Year!  Celebrate them w/ your family by making "Sweet Treats or Desserts" occassionally for them!  Make good memories for your children, by baking pies w/ them at Thanksgiving, or decorating Gingerbread Cookies w/ them at Christmas, or make "Heart Cookies" or a "Heart-shaped" Cheesecake for them for "Valentine's Day"!   Celebrate the smaller Holidays too w/ a festive meal or dessert,  like I mentioned last week,  w/ special foods for Super Bowl Sunday, or a "Shrimp Jambalaya" & New Orleans Spice Cake for Mardi Gras, or a Stir-fry for Chinese New Year.  Next week has "Pesident's Day" on Monday.  How about making something w/ Cherries in honor of George Washington!  Cherries are loaded w/ Antioxidants and actually prevent men who have "Gout" to have recurring pain in their big toes!   Next month, I will help you celebrate "St. Patrick's Day" with  several "Irish Soda Bread"  recipes & my Mom's "Irish Apple Cake",  as well as a Brisket & Cabbage too.  But for today, let's  continue w/"Valentine's Day"!  I truly believe that when you bake & cook for your family, it is an act of love!  This is why I especially love celebrating the "Love Holiday"!  It is such a wonderful day to not only express your romantic love for your "Sweetie"  but to show your kids & grandkids how much you love them!  It's also a wonerful day to let your siblings or friends know how special they are to you!  And don't forget a lonely friend or neighbor who is going through a divorce or caring for a disabled loved one!  Teach your kids to make "Home-made" Valentine's for their Grandma or a teacher.  Take them w/ you to visit someone hurting.  Bake them something Sweet!  But, first of all, I'd like to mention some current research that was in our Sunday "Parade magazine" yesterday, as it goes along with preventing Cancer & having a Healthy Heart.

In Sunday's "Parade" yesterday, Dr. Mark Liponis (one of my favorite authors & Co-author of one of my favorite reference books, "Ultra-Prevention"), talked about 5 Medical Tests that may keep you well.  One of the tests, is a test to measure your Vit. D level.  Most of you know that Vit. D is essential for healthy bones because it is needed for calcium absorption.  But new research also is identifying an imp. role for Vit. D in the immune system & in preventing cancer, including breast & prostate!  Studies show that more than 1/2 of American Women don't get enough Vit. D.  It's also known as the "Sunshine Vit.", because your skin makes it when you are in the sun.  That's why people who lack daily sun exposure or who use sunblock may be deficient in Vit. D.  It's almost impossible to get adequate amounts from foods, despite fortification of dairy & soy foods.  All multivitamins contain Vit. D, but for some people that is not sufficient.  You may need to take a supplement.  Most people get between 1000-1500 IU of Vit . D3 daily.  D3 is the natural form of Vit. D & it's more easily absorbed and stays in the body longer.  The best way to know if you are getting enough Vit. D is to get a blood test.  I personally, take 1T. of Norweigan Cod Liver Oil a day not only for my Omega Fatty Acids but for a good source of Vit. D.  I will share more info. w/ you about Vitamin D tomorrow & how it also helps w/ premature aging & wrinkling of the skin!  But for now, here is my Mom's Cheesecake Recipe which I always make in my Heart-Shaped Cheesecake Pan for Noah's Birthday or the rest of the family for "Valentine's Day".   And tomorrow, I'll teach you how to make that "Black Midnight Cake" into a beautiful "Baked Alaska" for Valentine's Day.

Mom's Cheesecake:

Grease Springform pan & Preheat the oven to 375*

1 C. plus 4 T. crushed graham crackers

1 C. plus 2 T. sugar

2 T. melted butter

2 8 oz. pkgs. softened Cream Cheese

3 eggs

1 t. vanilla

1 pint Sour Cream

Sprinkle 2 T. graham crackers on sides of pan.  Mix 1 C. plus 2 T. graham crackers with 2 T. sugar and 2 T. melted butter & press into bottom of pan.

Beat 2 8 oz. packages of softened cream cheese until fluffy.  Gradually beat in 1 C. sugar.  Add 3 eggs (1 at a time).  Fold 1 t. vanilla and 1 pint sour cream.  Pour into pan. 

Bake at 375* for 30 min.  Turn off oven & leave cheesecake in the oven for 1 hour.

Chill.

Looks beautiful with fresh sliced strawberries & kiwis on top for garnish.

I will be back, after I get Hannah from school to ballet w/ some tips on making this Heart Healthier for your family!

Susie's Tips:

1) You can substitute low-fat or fat-free Cream Cheese for the regular cream cheese.

2) You can also use reduced-fat or fat-free Sour Cream for the reg. sour cream to make this Cheesecake Heart-healthier.

3) You can also use low-fat Graham Crackers for the Crust, as well as one that has reduced sugar.  Remember to check your labels!

4) This Cheesecake looks lovely w/ Strawberries & Kiwis but you can also garnish with Conversation Hearts, Cinnamon Hearts, or Jelly Hearts for Valentine's Day!

Tuesday, February 12, 2008:

I would like to share w/you a little more information on Vitamin D today.  Please note yesterday,  the current research I shared from  Mark Liponis, M.D. which was printed in Sundays "Parade Magazine".   As I mentioned, he is one of my favorite Nutrition authors & I use his book "Ultra-Prevention" that he wrote along w/ Mark Hymen, M.D. daily as a reference book.  They are Co-Medical Directors of Canyon Ranch in the Berkshires.  I would recommend their book to anyone who wants to live the Healthiest life they can!  As Dr. Dean Ornish, the author of  "Dr. Dean Ornish's Program for Reversing Heart Disease" writes, "Dr. Mark Liponis and Dr. Mark Hymen are two of the country's leading authorities on preventive medicine.  I would like to share today some other information that they share in their book about Vitamin D.  They share alot of personal Case studies in the book about actual patients.  One 56 yr. old woman, a beautiful Southern belle, came to them because she was worried that because of her lifestyle, she was at risk for Osteoporosis.  Indeed, she did have all the risk factors: she smoked too much, she drank too much, did not take any supplemental Calcium, & did not excercise.  She also turned out to have low-blood sugar, & was not overweight but had low muscle mass.  But what was most worrisome to her was that her face was wrinkling quickly!  They encouraged her to stop drinking & smoking and start excercising.  They also told her to take a total integrated bone-support formula containing Calcium Citrate (which is an absorbable form of calcium), along w/ magnesium, Vit.D, Vit. K, & trace elements including zinc & boran.  They also asked her to eat soy, flaxseed, arugula (which has lots of calcium), & sea vegetables.  I would like women to take special note of this form of Calcium!!!  There are many Calcium supplements on the market but you need to take this form of Calcium Citrate as it is one of the only absorbable forms.  Calcium Carbonate (like is in Tums) is  waste of your money, as are most of the other forms of Calcium!  And if you do not take Vit. D with your Calcium, it will not be absorbed either!

Well, after this woman did everything the doctors asked, she returned after a year with better bones, a 3% improvement in her bone density (which is excellent), greatly increased muscle mass (no more flabby arms!), and beatiful skin!  Just as her bones had been losing their structure and strength, so had her skin, which is supported by important connective tissue, such as collagen (when the supportive tissue & collagen become thinner, the skin reacts by wrinkling: oxidative stress & inflammation caused by poor diet, alcohol, & smoking also contribute to wrinkles!)  So, ladies please take your Calcium Citrate plus Vitamin D!  I take "Citracal"  which is the brand name.  I'll be back after I get Hannah w/ that "Baked Alaska" Recipe! 

Wednsday February 13, 2008:

Well, here is the "Baked Alaska" Recipe that I promised!  It is a Spectacular Cake & would make a lovely Valentine Treat for your Family or Special "honey" tomorrow!  I mentioned that my younger son, Noah, had requested it for his Birthday for several years!

BEST BAKED ALASKA:

1 homemade "Black Midnight" Cake (Recipe listed last week on Feb. 6th).  Baked in an oblong pan & removed & cooled on a Cookie sheet or Jelly Roll pan.

1 quart brick chocolate chip ice cream

4 egg whites

1/2 t. cream of tartar

2/3 C. sugar (or dark brown sugar packed)

Place cooled oblong cake on baking sheet  (cookie sheet or jelly roll pan).  Place ice cream evenly on cake, leaving a 1 inch edge.  Freeze cake & ice cream.

Heat oven to 500*.  Beat egg whites and cream of tartar until foamy.  Beat in sugar, 1 T. at a time; continue beating until stiff & glossy.  Completely cover cake &  ice cream with meringue, sealing it to the baking sheet.  (If desired, it can be frozen up to 24 hours at this point.)

Bake on lowest rack in oven 3 to 5 minutes or until meringue is light brown.  Cut into slices.  Serve immediately.

Susie's Tips:

1) Be sure to try other cake & ice cream combos.

2) You may use a boxed cake mix (18.5 oz.) but it will not be as low fat as this "Black Midnight" cake and will contain all kinds of preservatives such as BHT.

3) By using a meringue (made of egg whites) instead of a Butter cream frosting or Whipped Cream, you make this cake Heart Healthier.

4) You may also use a low-fat or fat-free ice cream to make this heart healthier too.

Have a HAPPY VALENTIN'ES DAY!!!  xoxoxo  And bake your family a  Low-Fat Heart-Shaped Cheesecake (recipe listed on Feb. 11th) or the Low-fat One Bowl Brownie (recipe listed on Jan. 14th) w/some pink & red M&M's, or today's Baked Alaska!  But don't forget to start your meal w/ a Heart healthy Baked Salmon (recipe listed on Jan. 10th) or Salmon Patties (Jan. 9th).  And remember that Asparagus & Avacadoes are considered aphrodisiacs (recipe for Guacamole is also Jan. 9th).  And start your morning with something colorful & Red!  The children will love the Cranberry-Orange Muffins (from Nov. recipes) or a glass of Pomegranate or unsweetened cranberry juice, or a Cranberry-Yogurt Blender Drink (also from the Nov. Recipes).  Remember to tell the people you Love, how much they mean to you!!!

Monday, February 18, 2008:

Well, it's President's Day!  The kids are off of school & it is a beautiful sun-drenched, warm day here in South Carolina!  We were reminiscing about Prsident's Day, several years ago, when Noah was in 6th grade, he won a contest for the Disney Radio Ah's Network.  He was broadcast live, on the radio, all over the country, about what he would do if he were "President for the day".   He was very patriotic & cute and we still love to watch the video & our local TV coverage.  But, it is a nice day to talk to your  kids about History & being grateful for this beautiful country that we live in!  And today was a beautiful day to get out of the house & take a walk, which is really good for your heart & good for your kids.  My daughter & I walked our dog, Delilah and the sweet dog that she was pet-sitting.

In Honor of President's Day & George Washington, I made my family a "Cherry Crisp" but you could also make a Cherry Pie, Cherry Cobbler, or a fancy Cherries Jubilee!  A Cherry Crisp has some Heart-Healthy ingredients which are worth mentioning, especially because this is Heart Disease Awareness month.  I myself collected for The American Heart Association yesterday in my neighborhod.  Heart Disease is the #1 killer of women, not breast cancer, ovarian cancer, or cervical cancer like many believe! 

Cherry Crisp not only contains Heart-healthy, antioxidant rich dark, sweet cherries, but healthy oatmeal, which is known to lower cholesterol.   Oats are high in Fiber and fiber helps to lower the blood cholesterol level and stabilize blood sugar levels.  It helps prevent colon cancer, contipation, hemorrhoids, obesity, & many other disorders.  Fiber is also good for removing certain toxic metals from the body.  Because the refining process has removed much of the natural fiber from our foods, the typical American diet is lacking in fiber.  So, have a healthy bowl of oatmeal for breakfast often!  All 3 of my children grew up on oatmeal.  In fact, last week Hannah missed a whole week of school with the flu.  She asked for a warm bowl of oatmeal with honey almost every morning.  The only time oatmeal would not make a good breakfast choice is if you are on a Gluten-free diet.  One of my  "Advanced Integrative" doctors has me on a "Gluten-free" diet right now and one of the foods that I miss the most is oatmeal.  I can not eat any wheat, barley, rye, or oats.  But I can eat other grains such as:  millet, amaranth, quinoa, buckwheat, corn, & brown rice.

I would like to mention a few words about Cherries.  They are rich in "antioxidants" and fiber.  They are also an excellent food to consume if you have Gout, which is a common type of Arthritis.  It ocurs when there is too much uric acid in the blood, tissues, and urine.  Uric acid is the end product of metabolism of a class of chemicals known as purines.  In people with Gout, the body does not produce enough of the digestive enzyme uricase.  Uric acid is a byproduct of certain foods, so gout is closely related to diet.  Obesity and an improper diet increase the risk of getting gout.  In any case, when an attack of gout strikes, eat only raw fruits and vegetables for 2 weeks.  Frozen or fresh cherry juice is excellent.  Cherries and strawberries neutralize uric acid, so eat lots of them.

Cherry Crisp:

4 C. fresh or 1 bag (16oz.) frozen dark sweet pitted cherries

2/3 brown sugar (packed)

1/2 C. all-purpose (unbleached) flour

1/2 C. oats

3/4 t. cinnamon

1/4 t. nutmeg

1/3 C. butter or margarine, softened

Heat oven to 375*  Grease square pan, 8x8x2 inches.  Place cherries in pan.  Mix remaining ingredients thoroughly.  Sprinkle over cherries.

Bake 30 minutes or until topping is golden brown.  Serve warn and, if desired, with light cream or low-fat ice cream.

6 servings.  Enjoy!  And Happy President's Day!

Thursday, February 21, 2008:

Although Heart disease begins in childhood, with a poor, high-fat diet, and affects both men and women, I'd like to talk about the "HEART for Women Act" today.  Heart Disease is the number-one killer of women, but more than 90% of doctors don't know that more females than males die from it every year, according to the American Heart Association.  This winter, Congress is expected to vote on the Heart Disease Education, Analysis and Research, and Treatment (HEART) for Women Act, which would authorize grants to educate doctors and nurses about such things as the effects of gender on drug effectiveness, provide gender-specific data to clinicians and researchers, and improve screening for low-income women at risk for heart disease and stroke.  To send a letter asking your Congressman or woman to support HEART, go to heartforwomen.org.    You can also go to www.fitnessmagazine.com/heart for more info.   I have to sign off early tonight, as Hannah needs some quizzing for an Exam tomorrow.  I will be back tomorrow, with some more Heart-healthy recipes and some more current research.  We got some exciting news in the past few days,  as our oldest son & wife found out that they are expecting their 2nd. baby.  I'd like to wrap up February talking about Heart Disease but next month, I'd like to concentrate on Nutrition in Pregnancy, Breastfeeding, & feeding toddlers to tie in with the new baby coming this Fall.

Monday, February 25, 2008:

Today, I want to bring you a simple "Chicken and Tangerine Salad".  You can make it for Supper or a nice lunch.  Winter is a wonderful time of year to enjoy Citrus Fruits, as they are not only in season, but brighten up a dreary Winter day!  Of course citrus fruits are full of Vitamin C (Ascorbic Acid), a powerful Antioxidant,  which is so important for so many reasons, including Iron absorption, wound healing, & boosting the Immune System.   I'll discuss more about Vitamin C and other Heart-Healthy recipes, using citrus Fruits all this week!  Here is the wonderful "Chicken and Tangerine Salad from "The Fibromyalgia Cookbook" that my Mom bought me a few years ago!   It is such a healthy cookbook.  The only problem that I have with it is that it talks about "Gluten Sensitivity" being related to Fibromyalgia (which is true).  But it uses alot of recipes for Spelt flour, which the author, Shelley Ann Smith (and forworded by Alison Bested, M.D. & Alan C. Logan, N.D.) says is a good alternative flour for Gluten Sensitivity.  I have found that grains such as Millet, Amaranth, Potato, Quinoa, Buckwheat, Brown rice, and Corn are better choices for someone w/ Gluten Sensitivity or Celiac Disease.  Other than that, the recipes are Heart-Healthy & delicious.  When I made this for my family, they loved it, especially my daughter.  It also uses Heart-healthy olive oil & pecans, in addition to Chicken & tangerines. 

Chicken and Tangerine Salad:

3 chicken breasts, boneless and skinless

4 tangerines,  peeled and sectioned

3 T. chopped pecans

3 chives, finely chopped

1 T. extra virgin olive oil

2 T. fresh orange juice

     Preheat the oven to 350*

     Place the chicken in a baking dish.  Bake for 1 hour.

     Cool and shred into bite-size pieces.  Place in a medium bowl and add the tangerine sections, pecans, and chives.

     In a small bowl mix together the olive oil and orange juice.  Pour over the salad and toss until coated.  Serve at room temperature.

Makes 4 servings.

Susie's Tips:

1)  Children usually love tangerines & oranges (except make sure to remove the seeds for them).  My daughter especially loves Clementine's because they are seedless.  My boys always loved  Navel oranges because they are practically seedless.

2) Of course, omit the pecans, if you have someone in your family who is allergic to tree nuts.  Or just put them on top of the rest of the families individual salads.

3) Just a word about Olive oil- Make sure to use Extra virgin olive oil because it is less processed w/ chemicals.  Unlike wine, olive oil is best as fresh as can be & not aged.

4) If you don't have chives, you may use a little green onion.  I grow chives in my herb pots & it is so easy to snip them when you need them.

5) You may use sunflower seeds or walnuts for the pecans.  And remember they add "Good fats"  or (Omega-3's) to your diet.

6) I double this for my family & for left-over lunch or dinner the next day.

This is a Heart-Healthy, Fibromyalgia healthy, delicious salad loaded w/ Vit. C & lean protein!  Your kids will love it.

Enjoy!

Tuesday, February 26, 2008:

I wanted to bring you another Heart-Healthy recipe using another Citrus Fruit today, the Lemon!  This recipe is for "Lemon Chicken" or it can also be called "Lemon-Artichoke Chicken".  It uses the wonderful, Antioxidant (Vit. C) rich lemon and the wonderful heart-healthy artichoke.  The first time I made this, my kids loved it! 

Back on January 16th, I shared w/ you my daughter's love of the Artichoke & how I got her 22 First grade classmates that year to love eating Artichoke leaves.  I also shared with you how to prepare a Fresh artichoke (check Jan. 16th). Well here are some other great facts about the Artichoke: 

     1) Artichokes can give you a flatter belly.  An artichoke a day can reduce bloat and other symptoms or irritable bowel syndrome by 41%.  The magic ingredient is inulin.  Friendly gut bacteria feed on this fiber and reproduce, crowding out the "bad"bacteria that creates bloat-causing gas.

     2) Artichokes can lower cholesterol.  Adding artichokes to one's daily diet reduces LDL ("bad") cholesterol by  up to 33%.  The compounds cynarin and lutein stimulate bile production, which inhibits the formation of artery-clogging cholesterol.

     3) Artichokes can contibute to a faster metabolism.  Artichokes are rich in manganese, a mineral that enhances thyroid function.  Manganese helps the gland convert inactive thyroxine (T4 hormone) into active triiodothyronine (T3 hormone), speeding metabolism and boosting mood and energy.

     4) Artichokes reduce cancer risk.  Enjoying artichokes and other folate-rich foods can lower ovarian cancer risk by up to 74%.  (Folate is one of the B Vitamins, also found in Spinach, green leaf & romaine lettuce and broccoli & asparagus).  Folate produces thymine, one of the four building blocks of DNA repair.  A deficit in thymine destabilizes DNA, which primes cells for cancer development.

Lemon Artichoke Chicken:

I C. chicken broth

1 lb. sliced boneless chicken breasts

1/4 C. flour

2 T. lemon juice  (more if you want it more lemony)

1 T. flour

1 can (14 oz.)  Artichoke hearts, drained & quartered

Dredge 1 lb. sliced boneless chicken breasts in 1/4 C. flour.  In greased skillet over medium-high heat, cook chicken 6 min., turning once; remove.  Add chicken broth and 2 T. lemon juice to pan; boil and reduce heat.  Whisk in 1 T. flour.  Stir 1 min.  Add a can Artichoke hearts, drained & quartered; cook 2 min.  Spoon over chicken.

Makes 4 servings.

Susie's Tips:

     1) Use "gluten free" flour to dredge the chicken & 1 T. cornstarch to thicken the sauce, if you have a "Gluten-sensitive" child or adult in the home.

     2) I like to use more lemon juice than 2 T.  I usually use 4 T.   And squeeze a little more on, after I plate this dish.  My family loves lemon.

     3) To make this a little more special for company, you may add some capers to this dish.

     4) I like to serve this dish with Couscous.  It tastes lovely & is so quick & easy.  Of course, if you are "Gluten-sensitive", you can not eat Couscous because it is a Middle Eastern grain made of wheat.  So, you could serve this with brown rice or mashed potatoes or rice pasta.

     5) I double or triple this dish for my family & of course for company.

Enjoy this Citrus- Main dish which is quick & easy, Heart-Healthy & full of Cancer-fighting Antioxidants!

Wednesday, February 27, 2008:

I have a delicious Lime-Vinaigrette that I would like to share with you in keeping with our week of Citrus Recipes.  But first, I've had alot of people asking me about Artificial Sweeteners & Stevia lately.  So, I'd like to share a little bit of information on that. 

More than 70% of women use artificial sweeteners (such as sucralose and aspartame) daily.  I am personally horrified by this.  While these sugar substitutes may seem like a wiser choice than actual sugar, the latest research reveals some surprising side effects of regularly consuming these products.  "The chemicals in these sweeteners can create imbalances in brain chemistry that trigger mood swings, depression, and migraines," explains Paula Baillie-Hamilton, M.D., Ph.D., author of "Toxic Overload".  "Fatigue is another common side effect because the liver becomes overworked and sluggish from detoxing these chemicals every day."  Fortunately, the low-calorie natural sweeteners listed below are waist-friendly and deliver impressive bonus health benefits.

1) XYLITOL:  The infection fighter-  This sugar alcohol, extracted from white birch bark, looks & tastes exactly like sugar.  But decades of European research reveals that it's more than just a sweet treat: Xylitol actually has powerful antibacterial properties that reduce ear infections by 42%, sinus infections by 75% and cavities by 80%.  Researchers credit xylitol phosphate, a compound that accumulates inside harmful bacteria cells and hinders their ability to reproduce.  Tastes great in hot or cold beverages.

2) AGAVE:  The stomach soother-  Extracted from the Mexican Agave cactus, this nutrient- packed maple syrup-like nectar is a rich source of INULIN.  This specialty fiber feeds the healthy bacteria in the GI tract, allowing them to reproduce and populate the gut.  In this way, agave helps beneficial bacteria crowd out the "bad" bacteria, like Candida yeast, that cause digestive upset, bloat, tiredness, unexplained weight gain and more.  Tastes good in teas, fruit drinks and baked good, or drizzled on desserts and fresh fruit.

3) STEVIA:  The heart helper-  This super-sweet extract of the South American stevia rebaudiana plant helps normalize blood pressure, according to studies in the Journal of Ethnopharmacology and elsewhere.  The reason:  The plant contains glycosides.  These healthy compounds help the kidneys regulate sodium levels and speed the excretion of excess sodium from the body-two key steps in preventing hypertension and protecting heart health.  Tastes great in hot or cold beverages and baked goods, or sprinkled on fruit.  But use sparingly-just one teaspoon of stevia is equal in sweetness to one cup of natural sugar.

Lime Vinaigrette:

1/2 C. Olive Oil

1/3 C. fresh Lime juice

1 T. sugar (or honey or sm. amt. Stevia)

1 t. Poppy seeds

1 t. Dijon-style mustard (optional)

1/8 t. pepper  (omit for children)

In a screw-top jar mix oil; honey; poppy-seeds; & if desired mustard & pepper.  Cover: shake well.  Store in the refrigerator up to 2 weeks.  Shake before serving.  Makes 3/4 Cups (twelve 1-Tablespoon servings). 

Susie's Tips:

1) Pour this on a fresh Green Salad, made of Romaine or Green Leaf lettuce, tomatoes, carrots, green onion, & celery, red radishes, etc...maybe some black olives.

2) You may use lemon juice rather than lime.

3) Always fresh squeeze your lemons or limes as those squeeze bottles & bottles of Real Lemon always contain harmful preservatives such as Sodium Bisulfite.

4) You may also mix in your blender rather than jar.

5) Children love to help make home-made dressings & salads.  In fact, they ususally eat more when they help you to prepare.  Make a big deal about them making it!   *Always make sure everyone washes their hands before preparing fresh fruits & veggies.  Germs will not be killed by cooking in Fresh & Raw salads, etc...

Monday, March 3, 2008:

Hello March!  I'm sure alot of you have Spring Fever as Winter is slowly coming to an end & Spring is emerging!  I guess it really depends on where you live!  My poor Mom & sisters are being bombarded w/ snow in Cleveland, Ohio while our oldest son & my Dad are enjoying wonderful warm temperatures in Florida.  Our other son, Noah is enjoying rather warm temperatures in sunny California too.  Well, we here in South Carolina usually have the joy of seeing Spring come early.  The daffodils are all up & the forsythia is blooming.  But, after 27 years of living here, we have also seen some of the worst Spring Snowfalls in March.  But they melt quickly & jump back to the 70's. I love this time of year, as I am so personally  affected by the cold weather & become a rather normal human being when it is warm & can tolerate my autoimmune disease better.

In March we think of Green with St. Patrick's Day on the 17th and Spring coming.  Easter is also in March this year!  So I thought I would concentrate on those things this month.  Hannah & I put away all of our red & pink Valentine decorations over the weekend and my husband & I started Spring Cleaning!   I thought I would share alot of "Greening Your Cleaning" tips from Deirdre Imus's book "Green This!" with an emphasis on cleaning your Kitchen naturally.  Our families spend alot of time cooking & eating in the kitchen and we do not want them bombarded with harmful, carcinogenic chemicals!  I will also bring you some wonderful Irish Recipes and foods for St. Patrick's Day including my Mom's "Irish Apple Cake" and some Irish Soda bread recipes!  I will also show you how you  can make a delicious "Irish Soda Bread" for your Gluten-Sensitive  Child!   And lets not forget about that wonderful Antioxidant rich, Irish vegetable the "Cabbage" !  It's a known Cancer Fighter!  *Please refer to January 16th in my Blog when I wrote about current Cancer Research concerning the Cabbage & the other Cruciferous vegetables!  They have discovered compounds in these vegetables that literally detoxify cancer cells!  I will also give you some other wonderful recipes using other "Green Vegetables" that are loaded with Folic Acid (an important B-vitamin which protects against Birth Defects & heart disease), Vitamin C, & iron!  And them we'll talk about Easter and the importance of Eggs in our diets, as well as other Recipes for Easter.  I'll even include my "Bunny Cake" Recipe  which I have been making for my children for almost 30 yrs. now.  It was often my oldest son, Josh's Birthday Cake, as he was my Easter baby.  My kids love the Flaked Coconut Icing.  Of course, we'll make it Heart-Healthier!  So, come back tomorrow as I give you some wonderful "Green Vegetable" Recipes!  We'll be talking GREEN all month!

Tuesday, March 4, 2008:

Green  Juices or "Green Drinks"-

Green juices cleanse the body of pollutants and have a rejuvenating effect.  They can be made from a variety of green vegetables.  Green juices are rich in chlorophyll. which helps to purify the blood, build red blood cells, detoxify and heal the body, & provide the body with fast energy.

Green juices can be made with cabbage, kale, dandelion greens, spinach, & other green vegetables, including wheatgrass.  Wheatgrass juice is particularly important in any cancer treatment, especially when radiation therapy is involved.  To sweeten & dilute your green  juices try adding fresh carrot and apple juice.  (No other fruit juices should be added.)  Steam-distilled water is another good addition.  Although green juices have great health benefits, they should be consumed in moderation.  Try drinking 8-10 oz. a day.  The following is a great "green drink".

Green Drink:

4-5 carrots

3 sprigs fresh parsley

1 large handful spinach

1 large handful kale

1 beet, including tops

1 clove garlic, peeled

1)  Thoroughly wash all vegetables, peeling the carrots and beet if they were not grown organically.  Cut the vegetables into pieces small enough to fit into the juicer.

2)  Process the vegetables in the juicer, and drink immediately.

Wednsday March 5, 2008:

Today I thought I'd talk about Green Tea.  In two of my favorite sources, "Prescription for Nutritional Healing" by James F. Balch, M.D. and Phyllis A. Balch, C.N.C. and "Ultra-Prevention" by Dr.'s Mark Liponis & Mark Hyman, Green Tea is praised for containing healthy phytonutrients catechins and epigallactocatechins.  These phytonutrients have anticancer properties and can enhance liver detoxification, lower cholesterol, and help regulate blood sugar.  They also reduce the clotting tendency of the blood.  These flavonoids also show promise as a weight-loss aid that can promote the burning of fat, and not only regulate blood sugar but insulin levels too.  Black tea is not effective for these purposes because valuable compounds are destroyed in processing.

Green tea not only contains bioflavenoids, catechins, & epigallocatechin, but fluoride, gallic acid, polyphenols, tannins, theophylline, vitamin C, and caffeine.  So, you may want to purchase a Caffeine-free variety.  Green tea also combats mental fatigue and may lower the risk of esophageal, stomach, colon, and skin cancer.  It may also delay the onset of arteriosclerosis.

*Caution:  Should not be used in large quantities during pregnancy or while nursing.  Persons with an anxiety disorder or irregular heartbeat should limit their intake to no more than 2 cups daily.

Thursday, March 6, 2008:

In keeping with our Green Theme for the month of March, I'd like to share 2 Green Vegetable Recipes  but making these Family Favorites lighter (or more Heart-Healthy).  The first is a "Spinach Salad" and the second is for "Green Beans Amandine".  In the Wilted Spinach Salad, by using a dressing made with vinegar, olive oil, and water, instead of the classic bacon-dripping and vinegar dressing, you can cut the fat in half.  And, the cholesterol is reduced by topping the salad with only the white part of the hard-cooked egg.

Wilted Spinach Salad:

6 cups torn fresh spinach

1 cup sliced fresh mushrooms (about 3 oz.)

1/4 cup sliced green onions

2 slices turkey bacon or 2 T. cooked bacon pieces

2 T. vinegar

1 T. olive oil

1 T. water 1 t. sugar

2 hard-cooked egg whites, chopped

In a large salad bowl combine spinach, mushrooms, and green onions; set aside.  In a large skillet cook turkey bacon, if using, till crisp over medium heat.  Remove turkey bacon from pan and drain on paper towels.  Crumble turkey bacon; set aside.

Wipe out the skillet with paper towel.  Add vinegar, olive oil, & sugar to the skillet.  Heat to boiling; remove from heat.  Add the spinach mixture.  Toss till coated.  If desired, return to heat and cook, tossing the spinach mixture for 30 to 60 seconds more or till salad is slightly wilted.  Return mixture to the salad bowl.  Top with chopped egg whites and turkey bacon or cooked bacon pieces.  Serve immediately.  Makes 4 servings.

Susie's Tips:

1) If your children do not like mushrooms or you are on a "yeast-free" diet, please omit the mushrooms.  You can toss in fresh tomatoes or cherry tomatoes, at the end.

2) If you are a vegetarian, of course you can omit the turkey bacon & add soy bacon or omit it all together.

3) If you do not have a problem with cholesterol, it is O.K. to use the whole hard-boiled eggs w/ the yolks.

This recipe is:  40% fewer calories

                         50% less fat

                         90% less cholesterol

                          55% less sodium

Than the original Recipe for Spinach Salad.

% RDA Per serving:

     Vit. A.................................72%

     Vit. C..................................42%

     Thiamine.............................8%

     Riboflavin...........................24%

     Niacin...................................9%

     Calcium................................11%

      Iron......................................17%

*I just wanted to show you how nutrient dense a vegetable like Spinach is!  It is packed w/ Vit. A & Vit. C and Iron.  It is also not only loaded w/ the B vitamins: Thaimine, Riboflavin, & Niacin but another important B-Vitamin, Folic Acid which prevents Birth defects in a pregnant woman and protects against heart disease.  If you don't like a wilted spinach salad just throw fresh spinach leaves into a regular green salad full of other greens like Romaine & Green leaf lettuce or try some curly Endive or Butter lettuce.  Please don't even buy Iceberg lettuce, as there is no Nutritive Value in Iceberg!  Another wonderful way to serve Spinach, is just wash it well (to get the sand out).  Then put it in a saucepan, with very little water (actually you just need the water that is still on the leaves from washing).  Just bring to a boil & lower the heat w/ a lid on the pan for 2-3 min.  Season with a little bit of butter or fresh squeezed lemon juice.  When I was growing up, my Mom made it this way &  this was my siblings (all 4 of us) very favorite way to eat Spinach-Just like "Popeye"!  My 3 kids prefer it raw, in Spinach Salad like their Dad.

Monday, March 10, 2008:

Here is that Lighter version of Green Beans Amandine!  It uses fresh Green beans that are full of fiber and vitamins & is low on the "Glycemic Index Scale" according to "The South Beach Diet" author, Dr. Arthur Agatston.  This recipe  from my "Better Homes and Gardens-Family favorites made Lighter" also uses Almonds that are "Healthy Fats" and raise your HDL  (the good fat) while lowering your LDL (the bad fat).  It is a lovely vegetable side-dish, easy to prepare on a busy school night but also pretty enough to serve for company.  This version is 30% fewer in calories than  the classic recipe & has 70% less sodium.

Green Beans Amandine:

1 1/2 pounds fresh green beans (whole or cut into 1 in. pieces) (6 cups)

2 to 4 t. lemon juice

2 t. olive oil

1/4 C. slivered or sliced almonds, toasted

In a large saucepan cook the fresh green beans, covered, in a small  amount of boiling water for 10-15 minutes or till crisp-tender.  Drain well.

Meanwhile, in a small mixing bowl stir together the lemon juice and olive oil.  Pour mixture over the green beans and toss to coat.  Gently stir in the toasted almonds.  Serve immediately.  Makes 8 servings.

* Toast the almonds in a small skillet (without fat) over medium heat  for 5 to 7 minutes or till the nuts are golden, stirring often.  If you like, toast extra nuts and store them in the freezer to use in other recipes.

Susie's Tips:

1)  I like the look & texture of sliced almonds over slivered  almonds & they are easier for kids to eat.

2) You may substitute frozen green beans for the fresh.  Cook the frozen green beans according to pkg. directions but make sure they are crisp-tender.

3) I will talk more about Organic products next month but I try to buy organic fruits & vegetables as much as possible for my family.  But lately, I have been finding organic fruits & veggies are coming down in price.   In fact,  I have found them cheaper at our local "Earthfare" compared to conventional in the regular grocery store!  So shop wisely! The demand for organic produce is increasing & they are becoming less expensive.

Per Serving:

     Calories.........................................56

     Protein...........................................2 g.

     Carbohydrate.................................7 g.

     Dietary fiber...................................2 g.

     Cholesterol......................................0g.

     Sodium............................................14 mg.

     Potassium........................................252 mg.

Enjoy!

Wednsday March 12, 2008:

I apologize for not blogging yesterday, as I had a hemorrhage in my left eye & it was quite frightening!  I have to put an eye gel in my eye every 30 min. so my cornea is lubricated.  My eye will take about 3 weeks to heal but I will try to keep up the best I can w/ some St. Patrick's Day  & Easter recipes, as well as "Green" spring Cleaning tips, & more recipes for fresh "green" vegetables.  Monday, I had given you a recipe for "Green Beans Amandine"  & today, I would like to share a healthy recipe for "Italian Green Beans".  It makes a nice side-dish for an Italian meal like Lasagna or Chicken Parmigiana instead of a salad.

Italian Green Beans:

1 lb. fresh green beans, washed (cut or whole)

Cooking spray (or small amt. of Olive Oil)

1 onion, sliced

2 t. fresh chopped basil (& or fresh or dried rosemary, oregano, or thyme)

Fill pan with 1 inch of water, bring to a boil and add green beans.  Cook for 5 to 8 minutes.  Drain.  Spray a skillet with cooking spray  (or heat 2-3 t. Olive oil in skillet).  Add onions and cook on low until tender.  Stir in green beans and basil.  Cook until heated.

Nutrient Analysis per serving:

     Calories-  39

     Protein-    2g.

     Carbohydrates-  9g.

     Fat-  0.2g.

     Cholesterol-  0mg.

     Sodium-  15mg.

     Fiber-  4g.

Friday March 14, 2008:

I love making St. Patrick's Day Dinner for my family & friends every year!  My Mom made it for our family, even though she was Polish but my Dad was part Irish & English.  We especially loved her home made "Irish Apple Cake" w/ Lemon Sauce & whipped cream and of course "Irish Soda Bread"!   Irish soda bread is leavened with Baking soda rather than yeast so it is good if you are on a strict Yeast-free diet or fighting Candida infections.  It is traditionally made with buttermilk or sour milk but I do not use dairy products because of lactose intolerance & use Almond or Rice milk.  You make this a "sour milk" by adding 1 T. lemon juice or 1 T. vinegar plus enough (Cow's, Soy, Almond, or Rice) milk to make 1 Cup.  Let stand 5 minutes before using.  All baking is an exact Science as it is a biochemical formula.  So you need a buttermilk or sour milk to combine with baking soda to rise your baked product.  If you are not lactose-intolerant and drink cow's milk, buttermilk is an excellent choice because it is Low-fat.  ALWAYS buy Organic Milk for your family, especially your children.  There are so many bad things in regular milk such as growth hormones, antiobiotics & pesticides.  If you are on a limited budget and can not buy all Organic, put your money into buying Organic milk for your family!  If you have to pick & chose, chose Organic dairy products!  There is some recent research linking little girls starting their peiods younger & younger because of the Growth hormone in regular milk!  I'll devote a whole week to talking about buying Organic Products in April.  I have been finding that they are coming down in price at our local "Earthfare Grocery Chain".  Well here is my "Irish Soda Bread" basic recipe.  You may add caraway seeds & or raisins if you like.

Irish Soda Bread:

2 Cups all-purpose flour

1 t. baking powder

1/2 t. baking soda

3 T. butter (or canola oil)

1 beaten egg

3/4 C. buttermilk or sour milk

1 beaten egg                                         Oven 375*

In a bowl combine flour, baking powder, baking soda, & 1/4  t. salt (optional).  Cut in butter (or oil) till mixture resembles course crumbs.  Combine 1 egg and buttermilk, add to flour mixture.  Stir just till moistened.  On a lightly floured surface, knead gently for 12 strokes.  On a greased baking sheet, shape dough into a 6-inch-round loaf.  Cut a 4-inch cross, 1/4 inch deep, on the top.  Brush with 1 beaten egg.  Bake in a 375* oven about 35 minutes or till golden.  Cool on rack.  Serves 16.

Brown Irish Soda Bread:  Prepare as above, except reduce all-purpose flour to 1 Cup and add 1 Cup whole wheat flour.

Sweet-Raisin Irish Soda Bread:  Prepare as above, except add 2 T. brown sugar to the flour mixture and 1/3 Cup raisins or currants to the buttermilk mixture.

Gluten-Free Irish Soda Bread:  Prepare as above, except add either 2 Cups "Bob's" Gluten-free AF or 1 Cup Bob's + 1 Cup Buckwheat, Amaranth, Rice, or Quinoa Flour.

Enjoy!

Susie's Tips:

1) To give these loaves as gifts for St. Patrick's Day, I wrap these loaves in plastic wrap & tie Green Curling ribbon on them.

2) If you do not have a lemon or vinegar in your pantry, you may use Cream of Tartar to make your Sour milk.  To 1 Cup (Cow's, Almond, Rice, or Soy Milk) add 1 3/4 t. cream of tartar.

3) You may also just substitute 1 Cup plain yogurt (fat-free) for the buttermilk or sour milk, as it will do the same chemical reaction with the baking soda to raise your bread!

4) If you do not have vinegar in your pantry-run out & buy some!  It is a natural anti-microbial to clean your kitchen & bathroom with (safer than dangerous bleach & lysol, etc...).  I will be sharing alot of other safe Green Tips from Deirdre Imus's book, "Green This", all next week!  We'll be concentrating on the kitchen!

March 17, 2008:

HAPPY ST. PATRICK'S DAY!

We normally have a big St. Patrick's Day feast & invite friends and family over for Irish Soda Bread, Corned Beef & Cabbage or Lamb Stew & my Mom's delicious "Irish Apple Cake" w/ lemon sauce & fresh whipped cream.  My 3 kids have always enjoyed the ethnic foods and the fact that they are part Irish.  In fact, my husaband parents have visited Ireland several times and have enjoyed visiting relatives there.   Since I have begun this Blog, I have always concentrated on Heart-Healthy recipes and featured antioxidant rich fresh fruits & veggies, as well as lean organic chicken & fish.  Today, I will make the exception & give you an Irish Stew, using lamb and traditional Corned Beef.  If you do not want to use Corned Beef, due to the nitrates in the curing process, you may use a fresh brisket & herbs, a lean London Broil, or bottom round roast.  But the fresh vegetable used such as Cabbage, carrots, turnips, parsnips, & rutabaga all contain "Cancer-fighting" antioxidants.  Please refer back to Jan. 16th of this Blog, when I shared "Nutrition Secrets from Around the World" by Samantha Heller for MSN Health & Fitness.  She talked about how the "Cabbage"  has special compounds that detoxify cancer cells as well as interfere with the formation of cancerous substances.  Cabbages' cousins- the cruciferous vegetables-broccoli, Brussel Sprouts, cauliflower & turnips, as well as parsnips & rutabagas are also cancer fighters!  Please buy Organic fruits & vegetables if you can.  If I cook beef, which is rare, I always  buy Organic too!

Irish Stew:

8 ounces lean boneless lamb

2 1/2 C. water or Chicken broth

1/4 t. pepper

1 bay leaf

3 C. cubed, peeled potatoes (3-4 med.)

2 C. sliced carrots (4-5 med.)

1 1/2 C. onion wedges (2 med.)

3/4 t. dried thyme, crushed

3/4 t. dried basil

1/2 C. cold water

2 T. all-purpose flour   (may use gluten-free)

2 t. snipped fresh parsley

Trim fat from lamb: cut lamb into 1-in. pieces.  In a large saucepan or Dutch oven stir together the lamb, the 2 1/2 C. water or chicken broth, pepper, and bay leaf.  Bring to boiling; reduce heat.  Cover & simmer for 30 min.

Pour the mixture into a glass or metal bowl:  place the bowl in ice water to solidify the fat in the liquid.  Skim off the fat from the liquid.  Return mixture to the saucepan.  Stir in the potatoes, carrots, onion wedges, thyme, & basil.  Return to boiling; reduce heat.  Cover and simmer for 25-30 min. more or till the vegetables are crisp-tender.  Discard bay leaf.

In a small mixing bowl stir together the 1/2 C. cold water and the flour.  Stir into the meat mixture.  Cook and stir till thickened and bubbly.  Cook and stir for 1 min.  To serve, sprinkle each serving with snipped parsley.

Makes 4 servings.

This recipe is from "Family Favorites Made Lighter" and reduces the sodium, calories, saturated fat and cholesterol by 65%.

RDA per serving:

Vitamin A..................................254%

Vitamin C....................................33%

Thiamine.......................................26%

Riboflavin.......................................15%

Niacin.............................................31%

Calcium............................................8%

Iron..................................................15%

Susie's Tips:

1) If you have a fresh herb garden, like I do out my kitchen door (in large pots), please use fresh thyme & parsley.  Here in the South, my perennial herbs, have already started growing.

2) Basil, is not a perennial & you have to plant it in your herb garden every year.  *Note-in May I will teach you how to grow Fresh Herbs in your garden!

3) Make organic Chicken broth (& freeze in 1 C. containers) so you can thaw & use whenever you are making a fresh stew, chicken chili, or rice pilaf.

4) You may make this Lamb Stew in your Crock-Pot.  Just add vegetable last hour of cooking (except for onion wedges-which you would want to put in the Crock-Pot w/ lamb & liquid).  I would cook the lamb on Low for 6-8 hrs. (or on High for 3-4 hours). 

5) I would double this recipe for my family.  Leftovers are always nice & easy!  When my strapping sons were home, I would need to double this. 

Corned Beef & Cabbage (For your Crock-Pot)

6 small new potatoes, quartered

2 medium carrots, thickly sliced

1 1/2 - 2 lb. corned beef brisket

1 med. onion

3 bay leaves

8 whole black peppercorns

1 head of cabbage, cored and cut into wedges

Place the potatoes and carrots in the bottom of the Crock-Pot slow cooker.  Cover with the beef brisket, and place the onion, bay leaves, and peppercorns on top.  Add water to cover.  Cover; cook on Low 8 to 10 hours (or on High for 4 to 5 hours).  Halfway through cooking, add the cabbage wedges.  Makes 5 servings.

Susie's Tips:

1) I would double this for my family & for left-over Reuban sandwiches the next day or Corned beef hash.

2) For a 5,6,or 7 quart Crock pot slow cooker, double all the ingredients, except for the bay leaves & black peppercorns.

3) I would always trim the fat off the brisket before putting it into the Crock-Pot!

March 18, 2008:

We've been having a wonderful Revival at our church this week for the whole family!  It has been challenging getting us all there every night w/ Hannah's Homework, Ballet, & work schedules, etc...So, I didn't get a chance to get this recipe on yesterday!  Here it is, a day late.

Mom's Irish Applecake:

*Just a note about this recipe.  First of all, I make my Home-made Applesauce for this recipe (using a Sweet apple like a McIntosh or Pink Lady & a Tart apple like a Granny Smith.  This combo always makes a wonderful Applesauce, Apple Pie , or Apple Crisp).  But if you don't have the time, just use store bought (but always use unsweetened, Natural applesauce).  Secondly, of all of the desserts I make, this is not real low-fat, as it uses real butter.  And if you eat healthy, low-fat meals and lots of fresh fruits & veggies daily, eating an occassional dessert is not going to cause you great harm.  In fact, in many of the European countries, such as France, where they do not skimp on fats in their cream sauces & cheese & desserts, there is still far lower rates of obesity.  This is because they practice portion control!  They do not deny themselves a sweet or treat, they just have a small amount.  That being said, I did not want to NOT include my Mom's recipe, as we just enjoy it once a year on St. Patrick's Day.  And it is Yummy!

Mom's Irish Applecake:

3 C. flour

3/4 C. sugar

1/2 t. salt

3 egg yolks

1 C. butter (or bakable low-fat margarine)

1 T. grated lemon rind

1 3/4 C. applesauce

1/2 T. cinnamon

1/4 T. cloves

Preheat oven to 350*.  Grease a 9x9x1 inch square pan.  Mix flour, sugar, salt, egg yolks, butter and lemon rind (with a Pastry blender).

Divide mixture into 2 parts.  Press 1/2 mixture on bottom ( a liitle more than 1/2).

Mix applesauce, cinnamon, cloves, and spread on top of the dough.

Crumble the other half of dough on top.

Bake 40-45 min.  (Longer if you double recipe-approximately 60-70 min.).

Top with Homemade  Lemon Sauce & fresh whipped cream.

Susie's Tips:

1) You may use Pam to grease the pan to save on fat calories.

2) Save the 3 egg whites (after you separate the eggs) for an Egg White Omelette the next morning.

3) You may use a Gluten-Free Flour like Bob's, if you have a family member w/ Gluten Sensitivity or Celiac Disease.

4) You may substitute Stevia for the sugar.

5) Just a note-Cinnamon, cloves, & other spices boost your metabolism & are loaded w/ Antioxidants!

Enjoy!

Wednsday, March, 19, 2008:

Well, Easter is coming early this year!  So, often it comes later in April near my oldest son & my Birthdays.  Which is why, I used to make him the "Bunny Cake" for his Birthday cake for so many years & I still make it for my kids for Easter dessert.  I'll give that recipe to you on Friday.  But today, I want to talk about EGGS!

There has been a myth going around for so many years that Eggs are Bad for you!  According to Dr.'s Mark Liponis &  Mark Hymen, 2 of the country's leading authorities on preventive medicine,  people have been dissing eggs for a long time.  They think that cholesterol, which is found in eggs, in & of itself causes high cholesterol in your bloodstream if you eat them.  But here's a bit of news: Some time ago we read  a study in the "New England Journal of Medicine" (March 18, 1991) about an 88 year old man who ate 25 eggs a day.  This man had completely clean arteries.  We can't pretend his mental health was in good shape, because it wasn't.  But the eggs weren't his problem.

The myth that eggs are bad for you took root because of the popular idea that cholesterol is the cause of heart disease.  Researchers looked inside the arteries of people who had died of heart disease and found plaques that had cholesterol deposits in them.  So it seemed as though cholesterol itself was the problem.

But science has since discovered that it wasn't the cholesterol at fault: cholesterol makes up little of our fat intake.  And it would be extremely difficult to raise your blood cholesterol by eating cholesterol, since over 50% of all cholesterol in our bodies does not come from dietary sources, but is manufactured in our cells, particularly in the liver and the intestines.

Our bodies make most of our cholesterol, because it is an essential component of every cell: it is a critical part of each cell membrane & also provides the critical starting point and building block for most of the steroid hormones in our bodies.  These include testosterone, estrogen, pregnenolone, DHEA, progesterone, & cortisol.

Eggs are actually GOOD for you!!!  They contain folic acid, which helps to control your homocysteine levels; choline, which is an important component of our cell membranes, our nerve cells, and our brain tissue; and many critical nutrients for building brain tissue, muscle, & cell membranes.  Think of it this way: All the nutrients in the yolk are put there to create an entirely new life---a chick-so eggs have alot of excellent nutrients in them.

According to an article in the "Journal of the American Medical Association" (April 21, 1999) on a study of egg consumption and the risk of cardiovascular disease in more than 117,000 people showed that those who ate the most eggs (6 per week or more) had the lowest risk of heart attacks, and the group eating the fewest eggs (less than one per week) actually had the highest rates of heart attacks.  In other words, egg consumption appears to guard against heart attacks.  So go ahead and ENJOY coloring eggs with your kids this week!  And enjoy making them Deviled Eggs, Egg Salad Sandwiches, and Potato Salad  for the next week!

Remember to buy Organic Eggs that are Cage-free, vegetarian fed (w/ no Animal by-products), antibiotic free, & pesticide free!  These are the healthiest eggs to feed your family.

*Another note:  Always eat your eggs with a good source of Vitamin C to metabolize the Iron in your eggs!  Eating a fresh orange or a pink grapefruit w/ your eggs is a great idea!  Or do like I do and munch a bunch of fresh parsley w/ your eggs.  It's also good for your tummy and digestion.

Wednsday March 26, 2008:

I apologize for not blogging for a week, as I was going to give you the recipe for "Bunny Cake" on Good Friday to make for your family for Easter.  I had another health problem crop up.  It was very discouraging after the eye hemorrhage but my autoimmune disease just affects every part of my body & I just deal w/ the problems as they come.  Thank goodness I have a loving family and wonderful friends who always pray for me.  And I'm thankful for the Nutrition knowledge that I have to tackle another problem with good, healthy alternatives.  I have to have an Ultrasound tomorrow morning to see if my Gallbladder is inflamed.  So, I have been eating lots of pink grapefruits & juicing my "Green Drink"  which I blogged about earlier this month.  I have also been juicing another green drink containing:  4 organic green apples, a handful of organic kale & a handful of organic parsley.  It's delicious and apples help soften gallstones if that is what I have.  But today let's talk about "Greening your Cleaning".

Greening Tips from "Green This".  Last Mother's Day, Noah bought me the book that I had asked for "Green This" by Deirdre Imus.  It has a wealth of information about cleaning every room of your house, Non-toxically, so you can protect your children and yourselves from so many harmful chemicals.  She writes in her 1st. Chapter, about our most precious natural resource:  "We all want the best for our children--the best schools, the best doctors, the best foods.  But often, we give little thought to the environment where our children live, and the quality of the air they breathe.  Some of us smoke with our children sitting right next to us.  We bring home dinner from fast food restaurants because it's cheap, or zap leftover lasagna in the microwave because it's convenient.  We spray pesticides on the lawns where our children play, & set off roach bombs in the rooms where they sleep.  We use chlorine bleach, & ammonia, & dozens of other toxic chemicals to clean the clothes our children wear, & the plates they eat off, & the carpets they lounge on to watch TV."

"We make these compromises every day, not because we don't care about our children--on the contrary.  More than anything, we wany our homes to be clean & sanitary, safe havens where our children can thrive.  We compromise  because we're busy and exhausted and overcommitted.  Taking constant shortcuts seems the only way to manage our hectic lives.  But the time has come to slow down and start paying more attention--our children's future's depend on it.  We live in a world polluted by toxins.  We're exposed to pesticides & carcinogens in the foods we eat & the clothes we wear, in the air we breathe, the water we drink, & the substances we use to clean our houses.  The deadly chemical cocktail building up in our bodies is causing great harm, manifesting itself in everything from asthma to cancer.  Toxins are ravaging our lives & even more so the lives of our children (because they are smaller & still developing)."

 "Now, as a result, their health is suffering.  In the U.S., childhood cancers, now the leading cause of death by disease for children between the ages of 1 and 19, increased by approximately 21% between 1975 and 1998.  Certain other cancers--brain tumors, leukemia, acute lymphoblastic leukemia (ALL), and central nervous system malignancies--are growing even faster, at rates of about 30% over the last 2 decades.  The National Cancer Institute estimates that these rates will continue to grow an additional 1% every year.  And that's just the beginning!  Over the past decade, we've seen a sixfold increase in attention deficit hyperactivity disorder (ADHD).  An appalling American diet has produced an obesity epidemic, and diabetes is at nearly epidemic proportions as well.  Childhood asthma is the leading cause of emergency room visits and absenteeism in schools.  Rates of autism are rising fast, and rheumatoid arthritis has become the 3rd. most common chronic childhood disorder.  Premature births, problems conceiving, and birth defects are all on the rise."

"It's no secret that environmental factors contribute to many of these extremely serious health issues.   But even our bodies rebel against toxins, we continue exposing ourselves to them recklessly, without pausing.  Most of us feel helpless when confronted with these terrifying realities.  We shrug off the health crisis our kids are facing as beyond our individual control.  Deirdre goes on to say that "Im here to tell you that we can take action to improve this situation, and it's much easier than you might think. " "As consumers, we have the power to control the level of toxins that enter our homes.  With a little knowledge, we can give our families a much healthier life.   Rethinking how we clean our homes is the most logical place to begin this process." 

Throughout her book, she identifies ingredients that may be harmful to your family.  I encourage everyone to buy her book.  I've known (having a Biochemistry background) that many of these products are dangerous but she has such well documented research and I appreciate how she presents the facts.  She goes on to explain how many common household cleaners-laundry & dishwashing detergent, glass & tile cleaners, air fresheners, furniture polish, carpet shampoo--have been linked  to everything from asthma to cancer.  The manufacturers of these familiar items never tell us that their products are packed with potential  carcinogens, neurotoxins, mutagens, teratogens, & endocrine and hormone disruptors.  Misleading or incomplete labels can fool even the most conscientious moms.

I know many people become skeptical, as they read 1 day that this product causes cancer and the next day it does not.  But this book really delves into the truth and I feel very reliable.  You don't actually have to buy a whole different group of Green Cleaning Products but use the basic ingredients that our grandmothers cleaned with such as Baking Soda (for an abrasive) or Vinegar (a natural microbial cleaner).  They are both cheap and simple to use! I'll try to bring atleast 1 tip or fact a day for the rest of the month.

I'd also like to continue with our "Green Theme" and give you a Heart-healthy, Antioxidant rich recipe for a Green Vegetable everyday too for the rest of March.

My seamstress, Terry loves green vegetables, especially Broccoli.  And she asked me how she can cook her broccoli so it is just Crisp-tender & green?  I usually steam my broccoli and have always just watched it so it is that beautiful bright green.  But it only takes a few more minutes to become that drab olive color.  I've been experimenting for you Terry and it seems like it only takes 5-7 min. steaming in a steamer basket w/ a lid on.  If you don't have a steamer, just cook it in a little water w/ a lid on for 5-8 min.  Another way to get it that Crisp Tender is to Stir-fry it.  Here is a recipe for "Sesame Zucchini and Broccoli in Ginger" using another Green Vegetable, Zucchini.  They are both loaded with many antioxidants and Vitamin C & Iron and folate.

Sesame Zucchini and Broccoli in Ginger:

1 T. extra virgin olive oil

1/2 head broccoli, cut into florets

1 med. size zucchini, cut into slices

     fresh ground pepper

Sauce

  1 T. low-sodium soy sauce

  1 T. grated fresh ginger

  1 T. sesame seeds 

  2 t. cornstarch, blended with 1/2 C. low-sodium vegetable stock

     In a large skillet or wok heat oil and stir-fry the broccoli and zucchini for 2 to 3 minutes.

     In a small bowl combine the soy, ginger, sesame seeds, and cornstarch mixture.  Pour over the vegetables and cook for 3 minutes or until the sauce thickens.  Season wih pepper.

Makes 4 servings.

Susie's Tips:

1) This recipe can just be made with broccoli, if you cannot find zucchini.  Just doule the broccoli.  Zucchini is in season a little later in the Summer.

2) This reminds me to recommend some Spring Vegetables that are in Season right now:  Artichokes and Asparagus are the big ones! 

3) Please check my Blog back on  Wed. January 16th. for instructions on how to prepare a fresh Artichoke which is my daughter, Hannah's favorite vegetable.  Also check Tuesday, February 26th. for Nutrition facts on the Artichoke and a delicious recipe for "Lemon Artichoke Chicken".  You can make any of these recipes using a fresh artichoke which is in season right now (or of course you can use canned or frozen).

4) When steaming fresh Asparagus or Broccoli, just serve with a couple of tablespoons of fresh squeezed lemon juice instead of fattening butter or margarine.  Please do not buy lemon juice in a bottle or a little plastic lemon, as this juice is preserved w/ sodium benzoate.  Why not just buy a couple of fresh lemons every week & use those.

Tomorrow, I will give you a delicious recipe for "Asparagus and Cashew Stir-Fry" and a Roasted Asparagus recipe.  And how about a Roasted Broccoli side-dish for Friday!

Thursday, March 27, 2008:

Here are 2 Recipes for "Asparagus and Cashew Stir-Fry" & "Fresh Asparagus with Lemon".  Asparagus is a Spring Vegetable so go out & buy it while it is in Season.  Asparagus is also grown with minimal Pesticides, so it's 1 of those vegetables that you do not have to buy Organic if you don't have the money (or are picking & choosing which to buy Organic).

Asparagus & Cashew Stir-Fry:

1 1/2 lbs. fresh asparagus

1 T. extra Virgin Olive Oil

2 t. Sesame Oil

1 T. fresh Ginger, finely chopped

1/2 C. unsalted cashews

1 T. low-sodium soy sauce

     Cut the asparagus into 1-inch pieces.  In a skillet heat the oil and sesame oil.  Stir in the ginger and cook 1 min.  Add the asparagus and cook until tender.  Stir in the cashews and soy sauce, and cook for 1 to 2 minutes until heated.

Makes 6 servings.

Note:  This green vegetable not only provides wonderful "Antioxidants" like Vit. C and the B Vit. Folate but Iron.  This dish also includes "Good Fats", the kind that raise your HDL & lowers your "Bad Fats" the LDL which are found in the Cashews & the Olive Oil.  And Ginger, is a natural anti-nausea remedy, which I keep reminding my daughter-in-law to consume as she is newly pregnant with her 2nd. baby (& very nauseas!).  It's amazing how many natural things are in the foods God gives us-if we would only eat them!

Here's Another Recipe for Spring Green Asparagus!  Only it's Roasted this time!

Fresh Asparagus with Lemon:

1 bunch fresh asparagus

2 T. Extra Virgin Olive Oil

2 t. lemon pepper

1 T. lemon juice

1/2 t. grated lemon zest

     Preheat the oven to 475*.  Spread the asparagus spears on a baking sheet.  Pour the Olive Oil over the asparagus and season with the lemon pepper.  Roast for 10 min., turning once. 

     Transfer to a serving dish.  Toss with lemon juice and lemon zest.

Makes 4 Servings.

Enjoy!

Monday, March 31, 2001:

On our last day of March,  I'd like to share one last "Green Vegetable" Recipe  that Roasts the Broccoli rather than steams it.  I'd also share another "Green" fact & remedy from Dierdre Imus book "Green This".    Once again, Broccoli is loaded with "Antioxidants" that literally deactivate cancer cells, as well as, The B-Vitamin Folate, Vitamin C & Iron.  This recipe also contains Heart-healthy garlic & extra virgin Olive Oil which contain the "Good Fats" that raise your HDL level.  This recipe is from my "Fibromyalgia Cookbook" so it is good for all of you who suffer from Inflammation and other Arthritic diseases!

Garlic Broccoli with Balsamic Vinegar:

4 T. extra virgin olive oil

1 clove garlic, minced

1 bunch of broccoli, cut into florets

     Fresh ground pepper

1 T. balsamic vinegar

Preheat the oven to 475*

In a small bowl combine the olive oil and garlic.

Spread the broccoli on a baking sheet.  Pour the garlic oil over the broccoli and toss to coat.  Season with pepper.

Roast 10 minutes, turning once.

Transfer to a serving dish and sprinkle with vinegar.

Makes 4 servings.

Enjoy!

April 1, 2008:

Happy April Fool's Day!  Have you gotten fooled today?  Our family loves to get each other on this Day.  We especially love to get Dad!  Traditions with your kids are fun & make great memories for them.  They tie your family together and help make special lasting bonds no matter how old your children get.  Having one son married w/ a baby and 1 on the way, and another son working on his career but not yet settled down, and one daughter still at home in High School-it is still amazing to me how much fun we have getting together around the kitchen table when everyone is home.  We still decorate the Gingerbread cookies at Christmas & color those eggs at Easter, etc...And I love to celebrate the small holidays too, as I shared w/ you last month some great recipes for St. Patty's Day & Valentine Treat's in February.  Easter so often is in April near my son, Josh's Birthday on the 16th & mine a few days later.  But it came early this year so I think this month, I'll continue sharing "Green Tips" for Spring Cleaning naturally & some wonderful Spring Vegetable Dishes & how to prepare fruits that are in Season. 

These Fruits and Vegetables are in their Prime in April throughout most of the Country:

-Artichoke                                -Broccoli rabe

-Asparagus                               -Chayote

-Strawberries                             -Sunchoke

-Rhubarb

So, Go out & buy these fruits & veggies while they are in Season right now!  They are not only at their peak for flavor when they are in Season but they are at their cheapest right now! 

I would like to share with you a list of foods that you should always buy Organic, especially if you are on a Food Budget and want to decide which are most important.  These food use the most amount of synthetic hormones, antibiotics, & pesticides.  And then I will give you a list of foods that you can get by without buying Organic-if you need to pick & choose.  These foods have thicker skins or use minimal pesticides or growth hormones.

Always Buy Organic:

1) Meat                                7) Celery

2) Milk & dairy products      8) Strawberries

3) Coffee                              9) Lettuce

4) Peaches                           10) Grapes

5) Apples                             11) Potatoes

6) Green Peppers                  12) Tomatoes

Not as Important to Buy Organic (Conventional):

1) Asparagus                         6) Cabbage

2) Avocados                          7) Mango

3) Bananas                             8) Onions

4) Broccoli                             9) Papaya

5) Kiwi Fruit                          10) Pineapple

Lately, I've been finding that alot of the produce at our Earthfare store (which featues Organic foods) has been cheaper or the same price as the Conventionally grown fruits & vegetables in our local grocery stores.  If that is the case in your area, than always choose Organic!

I'd like to point out that there are several Winter Fruits that are still in Season & I have been buying every week for their excellent Nutitive Value & their Cheap prices right now!  These are Pineapple, Papaya, Pink grapefruits, & Oranges.  Pineapples & Papaya are wonderful for digestion & Inflammation.  In fact if you are suffering with some type of pain or inflammation, pineapple contains a compound called Bromelain.  Bromelain has anti-inflammatory activity and increases the breakdown of fibrin, which forms around the inflamed area, blocking the blood & lymphatic vessels and leading to swelling.  I will talk more about Proteolytic enzymes, which are in Papaya tomorrow and discuss a little more about Inflammation.

Wednsday, April 2, 2008:

Yesterday, I began talking about 2 Fruits, the Pineapple and the Papaya that are still in season right now, late winter-thru early spring.  I have been buying Pineapples for $2.99 a piece for over a month now & Papayas are not that much more (& they are huge).  Please take advantage of these Tropical fruits while they are in Season right now!  As I mentioned yesterday, these fruits contain Proteolytic enzymes that aid in digestion & more impressively decrease Inflammation more naturally than aspirin or ibuprofen! 

In fact yesterday, I mentioned that Bromelain is the compound found in Pineapples.  It has anti-inflammatory activity and increases the breakdown of fibrin, which forms around the inflamed area, blocking the blood vessels & leading to swelling.  You can buy Bromelain as a supplement for inflammation.  But is is also recommended to consume half of a fresh pineapple daily for Inflammation.  This is one of the best remedies for swelling and inflammation!  It should reduce the pain and swelling in 2 to 6 days.  Only Fresh pineapple (not canned) is effective. 

 Papain is the enzyme in Papaya.  Papain is actually added to meat tenderizers because it also breaks down the fibrin.  The other chemicals in Papaya are amyolytic enzyme, caricin, myrosin, peptidase, & vitamins C and E.  These chemicals stimulate the appetitie and aids digestion.  They are good for heartburn, indigestion, and inflammatory bowel disorders. 

Nutrition is actually the study of Biochemistry!  Isn't it interesting how the Foods we put into our bodies affect us so profoundly!  It makes you want to eat good things that have a powerful effect on us and improve our health rather than ruin our health!!!  There is alot of new research about Inflammation right now.   In "Prescription for Nutritional Healing" by James F. Balch, M.D. & Phyllis A. Balch, C.N.C.,  they explain what inflammation is.  Inflammation is a natural reaction to injury or infection.  The affected tissues swell, redden, become warm and tender, and may be painful.  Any organ or tissue of the body, internal or external, can become inflamed.  Internal inflammation is often caused by bacterial infection, but can also be caused by disorders such as arthritis or allergies.  External inflammation is most often the result of injury, but can also result from (or be aggravated by) infection, allergies, and other factors.

in "Ultra-Prevention" by Dr.'s Mark Hyman, M.D. and Mark Liponis, M.D., they consider Inflammation to be one of "The Five Forces of Illness".  They talk about how people probably spend more money trying to reduce their inflammation than any other ailment.  Look at the array of anti-inflammatory drugs in your local pharmacy:Advil, ibuprofen, Aleve, and aspirin, not to mention the myriad of prescription anti-inflammatories, including Celebrex and Vioxx.  The problem is that even if inflammation is at a low level, it has the potential to cause serious illness-but you won't necessarily know about it because you can't feel it.  When your body's inflammation level is excessive, many serious conditions can result, such as Alzheimer's, arthritis, heart disease, diabetes, Parkinson's disease, or prostatitis.  All of these ailments are related to the body's inability to control inflammation adequately.  Also triggering inflammation are free radicals and oxidative stress, which can be caused by overeating, obesity, chronic infection, exposure to toxins, a diet poor in vegetables, or lack of fiber or essential fats--anything that depletes the body of Antioxidants!  ANOTHER REASON TO EAT TONS OF FRUITS & VEGETABLES---IN EVERY COLOR OF THE RAINBOW, because they are loaded with Antioxidants!---Orange veggies & fruits like carrots, peaches, apricots, acorn squash, & pumpkin!  Green Veggies like broccoli, spinach, romaine lettuce, green beans, cabbage, Brussel sprouts,  & green leaf lettuce!  And Purple &  Red Fruits & Veggies like Strawberries, blueberries, pomegranates, blackberries, eggplant,  red cabbage, & pink grapefruit, etc...  Other common sources of Inflammation are toxins such as air pollution, water pollution, pesticides, food additives, drugs, cosmetics, and household or workplace chemicals.  Another reason to eat Organic foods & Clean Green!!!

***Have been away from Blogging for Spring Break to spend time with my Family!  (Hannah's Spring Break started April 5th-14th).   I will be back Monday morning when my daughter goes back to school!  With the Spring weather here in the South,  going back & forth  betweem warm, sunny days and rain that brings in Chili temperatures, I thought I would share a wonderful "Homemade Split Pea Soup" recipe.   And I'll share some other Protein rich Legume Recipes like "Curried Chick Peas" on Brown Rice, as well as "Black Beans w/ Rice" and Red Lentils.  All wonderful Vegetarian Dinners that I brought our 3 children up on.  They were also very economical meals to feed a family of 5 on!  I'll also share a "Rhubarb Shortcake" Recipe from my Mom with Rhubarb being a fruit in Season right now!  I often make this as a "4th of July" dessert too  when we have all our family & friends here for a big Pool Party every summer, as it is a beautiful Red Color.  We can also get it early here in the South, in February, so it makes a lovely Valentine's dessert too.   It is actually one of my younger son, Noah's favorite desserts.  Next Wed. April 16th is my oldest son, Josh's Birthday.  I'll be sharing one of his favorite Birthday Cakes and one of his favorite Pie recipes, "Key Lime Pie".  So, I'll be back on Monday, April 14th. with some additional "Green Spring Cleaning Tips" too!   

Monday, April 14th:

Well Spring Break is over and most of our kids are back to school or college but it is chilly here in the South for the next couple of days.   Which is hard to take since we had close to 80* temperatures last week.  We even sat around our pool one day last week & got some sun.   My daughter actually had to put on a warm sweater for school this morning.  We usually go down to Florida for her Spring Break to visit our oldest son (for his Birthday) & daughter-in-law & baby and my Dad but were unable to go this year.  But there is nothing like Spring in South Carolina with all of the azaelas in bloom, as well as, the Dogwood & Weeping Cherry trees.  It looks pretty but it is chili today, so I thought I would bring you a Homemade Split Pea Soup Recipe!

Before I give you that Recipe, I would like to talk to you about the importance of Legumes in our diet!  Dried Split  Green Peas are legumes, as are Red kidney beans, Pinto beans, Navy beans, Black-eyed peas, Lima beans, Red beans, Garbanzo beans (or Chick Peas), Soybeans, Lentils, Black beans, Split yellow peas, & Great northern beans.  I actually made a Chili tonight with Great northern beans (as my daughter really likes them).   These beans or Legumes all make excellent Meatless dinners for your family.  They are protein-rich, fiber-rich, & have no fat!   And in these economically challenging times, legumes are a cheap way to feed your family rather than expensive meats.  I fed my family of 5 on many Legume-based meals.  My boys loved Black-beans on rice w/ chopped tomatoes & sour cream or "Stormy-Day Bean Soup" (made w/ Navy Beans) & some homemade Corn bread, or a big bowl of Lentils w/ Chapatis or Pooris ( breads which I learned to make from my college rommate from India).

 They also contain Lignans!  Lignans, which are present in flaxseed, as well as other seeds, grains & beans, have specific properties that affect steroid hormones' metabolism in the body.  Dr.'s Mark Liponis & Mark Hymen explain the importance of Lignans in their book "Ultra-Prevention".   "We used to think lignans were inert and valueless compounds, but now we see they can be powerful agents of healing and cancer prevention by promoting anticancer hormones."   Well here is a "Family Favorite" which even my "meat-loving" husband loved to smell cooking when he came home from work after a long day!  I started my babies on this healthy meal when they first started eating solid food, by just placing the Split Pea Soup chock full of carrots, celery, & potatoes in their baby food grinder.  All 3 of them loved it!  And yours will too, if you start them on it around 9 months old.

SPLIT PEA SOUP:

1 bag dried Split peas (or 2 Cups)

7-8 C. water

1 small chopped onion

2-3 chopped  carrots (& peeled if not organic)

2 stalks chopped, sliced celery

3-4 chopped, peeled potatoes

1 bay leaf

Seasoned with salt & pepper to taste.

1 t. caraway seeds (optional)  *my Mom always added this to her Pea Soup.

Rinse peas.  In a large Dutch oven bring the peas & water to a boil.  Boil gently for 2 minutes & take off of the burner & place a lid on for 1 hour. 

Bring back to a boil, stirring often so peas don't stick or burn.  Turn the heat down to a simmer.   Add onion, celery,  carrots, bay leaf, & seasonings  & simmer  2 to 2 1/2  hours or until desired thickness.  I then add the potatoes for another 30 minutes or so, until tender.

Serve with a nice crusty bread or some homemade Corn Bread or biscuits.  For baby, just cool off and put some soup w/ the chunky carrots & potatoes in your Baby Food Grinder & grind till smooth.  My Baby Food Grinder is 31 years old this week (like my oldest son) & it still works great!

*This is the Vegetarian version but if you would like to add  a Ham bone and some chopped ham, such as leftovers from your Easter ham, etc...you may.  But, we like it Vegetarian.  When you add smoked ham, you do not need any additional salt but when you make it Vegetarian, you may need to add a t. of salt, as it may be too bland for you.  However, for babies & children, you need no salt! 

* Just a side note: A bag of Split Peas used to cost just 39 cents not long ago.  I literally fed my family of 5 for just  a little over a $1.  Now a bag costs anywhere from 79 cents to $1.79.  So, it is still an incredibly cheap meal to make as we usually have onions, potatoes, celery, & carrots on hand!  All of the other legumes are also inexpensive!  This Split Pea Soup recipe also freezes well in a rubbermaid or tupperware container.  So, Enjoy! 

Wednesday, April 16th: 

 It is my oldest son,  Josh's 31st Birthday today.  We can't believe we have a child that age but I think I mentioned that I had him quite young while a Sophmore in College.   I was 19 and turned 20 yrs. old, 4 days later.   So he was my 20th Birthday gift!  I was also a Nutrition major at the time, so I was pretty fanatical about everything with my first baby.  He actually thought Prunes were candy when he was a toddler.  I breastfed him when it was not yet in vogue, just starting to re-emerge in the late 70's.  I went to "LaLeche League" meetings in my College town and only made homemade babyfoods.  When, Josh was 2, he used to run around our college campus saying "I am a Nutritious boy"!  In honor of Josh's Birthday, I'd like to give you a recipe for my favoite Healthful, organic juice, I make almost every morning in my juicer.  This is the only way that I would feed him back then!  I'd also like to share with you one of his favorite pies that I often made for him on his Birthday, "Key Lime Pie".  Because his birthday, so often fell on Easter week, I also made him the "Bunny Cake" with my homemade "Black Midnight Cake" and Coconut frosting.  You can find this "Black Midnight" recipe on February 6th (Noah's BD) of this Blog.  Josh is now a High School teacher, husband, & new Daddy himself.  He is working on his MBA & soon to go into his Phd. Program to become a College Professor  & has another baby on the way.  He is a wonderful teacher,  husband, dad, son & big brother to Noah & Hannah.

Green Cleansing Drink:

3 washed Organic Apples

1 Cup Organic Kale (washed)

1 Cup Organic Parsley (washed)

Put all of these ingredients in your Juicer & juice!  Drink immediately to get all of the fresh enzymes into your cells.  Enjoy! 

*This juice is full of Vitamin C, iron, folic acid (a B Vitamin), & chlorophyll.

Key Lime Pie:

Prepare a homemade Graham Cracker Crust.  I like to use the recipe from my "Better Homes & Gardens New Cook Book".

Graham Cracker Crust:

1/3 C. butter or margarine

1/4 Cup sugar

1 1/4 C. finely crushed graham crackers (about 18 crackers)                                  

                                                               Oven 375*

Melt margarine or butter.  Stir in sugar (or stevia).  Add crushed graham crackers.  Toss to mix well.  Spread mixture evenly into 9-inch pie plate.  Press onto bottom and sides to form a firm, even crust.  Chill about 1 hour or till firm.  (Or, bake in a 375* oven for 4 to 5 minutes or till edge is lightly browned.  Cool on a wire rack before filling.)

I then prepare the Key Lime filling from the recipe on the back of the bottle of "Nellie & Joe's Key Lime Juice".  We used to have to buy the Juice when we went down to the Keys, where the factory is in Key West.  Now you can buy it in your local grocery store.  Here it is!

Key Lime Filling:

1  14 oz. can sweetened condensed milk

3 egg yolks (whites not used)  

1/2 Cup Nellie & Joe's Key West lime juice

Combine milk, egg yolks, & lime juice

Blend until smooth.

Pour filling into pie shell & bake 350 for 15 min.  Allow to stand 10 minutes before refrigerating.  After refrigerating for a couple of hours, I beat 1 pint of heavy whipping cream to put on top.  Smooth over so it looks pretty!

Whipped Cream:

1/2 pint (8oz.) heavy whipping cream

1 t. vanilla extract

3-4 T. powdered sugar (depending on how sweet you want it-more or less is fine).

Beat the cream until it thickens.  Beat in the sugar & vanilla.  But not too much or it will turn to butter!

Enjoy!!!

I am proud of my daughter-in-law, as she just baked her 1st. Key Lime Pie for Josh's Birthday this year.  We were unable to go down to Florida for Hannah's Spring Break this year & missed his Birthday.

Susie's Tips:

1) If you can't find Nellie & Joe's Lime Juice in your area, you may fresh squeeze lime juice or buy regular lime juice.

2) You may use Stevia instead of sugar in the Whipped Cream too-just remember to use a smaller amount.

3) Key Lime Pie is also excellent in a regular Pastry Shell Pie Crust or Coconut Crust.

4) You may also make a fresh Meringue topping (w/ just egg whites) instead of whipped cream, if you want to reduce the fat from the pie.