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