THE DATE! On Sat. March 10th, we are hosting another class
in our home, this time we will be doing wine tasting paired
with savory small plates (Tapas). We will focus on Washington
wines, and you will learn how to select, taste and appreciate
our wonderful Northwest wines (some from little-known but
fabulous local wineries), how to pair wine (whites and reds)
with food, and receive a cooking demonstration and
sampling of several small plates that will be paired with
each wine. More details to follow in subsequent newsletters,
email me to reserve a spot, which are limited.
Holiday Appetizers, Monday,
December 4th, 7-9PM, Spartan Gym Kitchen,
This class was cancelled on Nov. 27th due to the
snow and has been rescheduled. If you need ideas for easy,
delicious appetizers, check out this class.
Cookie Dough, Thursday, Dec. 7th, Discover U, Northgate. Are
you dreading the holiday season because you are gluten-intolerant
and can't eat cookies? Or maybe you find yourself cheating
every holiday season and spend half your days between Thanksgiving
and New Year's feeling sick and miserable for it? No problem,
in "Gluten-Free Cookie Dough" make batches of several
kinds of cookie dough to take home and freeze for later, including
almond crispies, cherry chocolate chip, biscotti, pumpkin
cookies and ginger snaps. Another bonus - these cookies contain
no trans fats or refined sweeteners. Bring plastic bags or
containers to transport your cookie dough home in.
Food Makeover, Sat. Jan. 27th, Boys and Girls Club Community
calls for hearty comfort food that gets you through those
cold evenings but will also nourish and support your health
and immunity. In this class you’ll sample lighter, healthier
versions of classic comfort foods you can feel good about
enjoying any time of the year such as Updated Mac and Cheese,
Meatloaf Florentine, Sweet and Spicy Chili, and Tortilla Pie
Minute Meals, Sunday Jan. 28th, 4:30-7:30 PM. U. Village
how to make healthy and delicious meals in under 15 minutes.
Jan. 30th, 6:30-9:30PM, Discover
been told to give up wheat and/or gluten for your health?
Wondering how on earth you can do it? This class shows you
how to transition to a gluten- free lifestyle. Topics covered
include: *Converting your kitchen to gluten-free *Choices
when eating at restaurants *Being a gluten-free dinner guest
*Making your own breads, pizza, desserts and treats and *How
to shop for a gluten-free lifestyle. Materials fee cover hand-outs
and gluten-free treats.
A GENEROUS HOST: If you're entertaining and have lots of leftover
goodies, send friends home with doggie bags so you won't be
so tempted to finish up all the remains. Or freeze leftovers
for meals you'll enjoy in January.
ARRIVE HUNGRY: Take the edge off your hunger before a party.
Feeling hungry can sabotage even the strongest willpower,
so eat a small snack such as yogurt, low-fat cheese with a
cracker or some fruit before you head out the door. This will
help you from eating everything in sight as soon as you arrive
at the party.
SMALLER PORTIONS AND EAT SLOWLY: At a buffet dinner, choose
the foods you really want and eat in half portions. Always
start with less than what you think you'll eat and you'll
be surprised at how little it really takes to satisfy you.
Put your food on appetizer-sized plates instead of regular
dinner plates and you'll fill your plate with less food. Put
your fork down between bites and chew well.
THE DESIGNATED DRIVER: Alcohol can increase your appetite
and also reduce your resolve. It also has lots of calories.
A 5-oz. glass of white wine is 100 calories, a 12-oz. beer
is 150 and 1.5 oz. scotch is 100 calories. Be careful of the
mixers that add even more calories. Juice and pop contain
about 100 calories per cup compared to soda water or diet
pop with virtually no calories. A glass of eggnog has about
175 calories but the lighter versions are considerably less.
AWAY FROM THE TREATS: At a cocktail party, don't stand near
the table with the richest foods. When you want a treat, go
over, take one or two goodies and move away for your conversations.
Remember that conversation is calorie free!!
STRESS AT A MINIMUM: Lower your expectations about holidays.
Ask for help to lighten your holiday schedule. Host a potluck
holiday meal instead of cooking dinner. Or serve it buffet
style instead of having a sit-down meal.
LOWER CALORIE PARTY FOODS: Raw vegetables with a light dip,
seafood with cocktail sauce or lemon, sushi, skewers of chicken
or wraps can all be good choices. Go easy on things like mini
quiches, crab puffs, the fried chicken wings or fried egg
roll. One skewer of chicken has less than 100 calories compared
to three chicken wings at over 200 calories. One tbsp. of
salsa dip has less than 15 calories compared to a sour cream
dip at close to 100 calories.
A BRISK WALK AFTER A HOLIDAY PARTY OR MEAL: Five minutes of
exercise is better than 20 minutes of nothing,
9. DON'T TRY TO BE "PERFECT" during the holidays.
That will only sabotage your efforts to look after yourself.
Tis the season to be realistic; this is not the best time
for weight loss. It’s better trying to maintain weight
instead of lose it.
SECRET TO HOLIDAY SUCCESS is moderation, balance and especially
Cooked Carrots Contain More Antioxidants
tend to make extravagant claims for the health benefits of
uncooked vegetables, and it’s tempting to believe them.
After all, we have all been warned of the dangers of overeating
“processed” foods, and cooking is indeed a form
at University of Arkansas, published in the Journal of Agricultural
and Food Chemistry, confirms that cooked, pureed carrots contain
more available antioxidants than the raw kind. Scientists
found that antioxidant levels in carrots increased by 34.3
percent immediately after heat processing. Perhaps more surprising,
those levels continued to climb for the first week that the
cooked carrots were stored.
hesitate to cook your carrots, and eat the leftovers for tomorrow’s
lunch. Incidentally, this does not apply only to carrots;
lycopene, an antioxidant important for prostate health, is
only highly available in cooked tomatoes, not raw ones.
Pomegranates grow wild from Iran to northern
India, but they are cultivated throughout India, the Middle
East, southern Europe and California. Scientists in Israel
have been conducting research on the health benefits of pomegranates
and pomegranate juice for years, and now others have joined
report that pomegranates are rich in antioxidants that can
keep bad LDL cholesterol from oxidizing (American Journal
of Clinical Nutrition, May 2000). Oxidized LDL seems to be
an initial step in the development of atherosclerosis. In
addition, pomegranate juice, like aspirin, can help keep blood
platelets from clumping together to form unwanted clots.
research has found that eight ounces of pomegranate juice
daily for three months improved the amount of oxygen getting
to the heart muscle of patients with coronary heart disease
(American Journal of the College of Cardiology, Sept. 2005).
Other researchers report that long-term consumption of pomegranate
juice may help combat erectile dysfunction (Journal of Urology,
are also excited about the possibility that pomegranate compounds
might prevent prostate cancer or slow its growth. In mice,
treatment with pomegranate extract delayed the development
of tumors and improved survival (Proceedings of the National
Academy of Sciences, Sept. 26, 2005). Other research reports
suggest that pomegranate juice might help reduce the risk
of breast cancer.
do you get the seeds out of a pomegranate?
the top and bottom off a pomegranate and score the skin from
top to bottom around the pomegranate every few inches, just
as you would do to an orange to make it easy to peel.
the scored pomegranate in a large basin of water and use your
fingers to separate the arils (seeds) from the red skin and
white membrane that surround the arils. Throw the hard bits
of red skin away. Loose portions of white membrane will float
to the surface, while the arils will sink to the bottom of
your hands or a small strainer to scoop the white membrane
bits off the surface of the water and discard them.
remaining water and arils. Voila! You are left with a whole
pomegranate's worth of tasty and nutritious arils.
of the Month
I made this recipe for Thanksgiving dinner, and not only was
it delicious, it was a nice and light prelude to the heavier,
starchy foods that are so prevalent at Thanksgiving. It would
make a wonderfully colorful Christmas dinner salad as well.
(See above discussion to learn how to remove the seeds from
a pomegranate.) Or buy them seeded from Trader Joe's, which
you can occasionally find this time of year.
fresh lime juice
2 Tbsp. extra-virgin olive oil
1/2 tsp. Dijon mustard
1 tsp honey or maple syrup
2 medium bunches arugula or spinach, rinsed well and thick
stems removed (or packaged pre-washed)
2 firm but ripe pears, halved, cored and each cut into 6 wedges
Salt and freshly ground black pepper
1/2 cup crumbled feta cheese
1/3 cup pecans, toasted and roughly chopped
1/2 cup pomegranate seeds (from 1 medium pomegranate)
18 rinsed and dried leaves of Boston, Bibb, or green-leaf
together lime juice, oil. mustard and honey in a small bowl.
Place arugula and pears in a salad bowl. Toss with just enough
dressing to coat. Season to taste with salt and pepper. Sprinkle
with feta. pecans, and pomegranate seeds, and serve.
festive presentation, line salad plates with lettuce leaves
and mound a serving of the salad in the center of each.
Per serving: 92 calories, 5 g. total fat (less than 1 g. saturated
fat), 14 g. carbohydrate, less than 1 g. protein, 2 g. dietary
fiber, 9 mg. sodium.