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Monthly Archives: June 2013

Zucchini and Potato Frittata

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I was looking at various recipes and they didn’t look right. So here is my version.

1 large red potato, peeled and cut into small cubes
2 teaspoons kosher salt
2 tablespoons unsalted butter
2 small red onions, thinly sliced
2 cloves garlic, chopped
1 large zucchini, shredded
2 tablespoons fresh rosemary, chopped
1/4 teaspoon black pepper
4 large eggs
4 large egg whites
2 teaspoons parmesan cheese, grated

1. Preheat oven to 350°F. In a medium saucepan, combine potatoes, 1 tsp. salt and cold water to cover. Bring to a boil and cook until potatoes are tender when pierced with a fork, about 10 minutes. Drain potatoes well in a colander.

2. In a 10-inch, ovenproof, nonstick skillet, melt butter over medium heat. Add red onions and cook until soft, about 8 minutes. Add garlic and cook for 2 minutes longer. Add potato, zucchini, rosemary and remaining 1 tsp. salt and pepper.

3. In a medium bowl, beat eggs and egg whites with a fork. Pour egg mixture over vegetables in skillet and stir to blend. Cook undisturbed over medium heat until side begins to set but center is still wet and bubbling, about 3 minutes. Sprinkle parmesan on top.

4. Place skillet in oven and cook until eggs are set, rotating pan once for even cooking, about 10 minutes. To serve, loosen frittata from skillet and cut into wedges from pan. Serve warm or at room temperature.

8 servings.

Per Serving (excluding unknown items): 101 Calories; 6g Fat (49.8% calories from fat); 6g Protein; 7g Carbohydrate; 1g Dietary Fiber; 114mg Cholesterol; 543mg Sodium.

Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1 Fat.

 

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Put It On The Grill!

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Beef and Corn on a Charcoal BBQ grill

 

Put what on the grill? Just about everything! Grills are not just for steaks or burgers. You need to think further than that. So what can you put on the grill?

Pizza: Put your raw dough (thin) down on hot grill and let it start to cook, when it starts getting close to done, add light toppings such as some marinara, grilled veggies, cheese. Let the cheese melt and enjoy!

Sandwiches: Want a panini-type sandwich? Put your sandwich on the grill. The larger the better. Put an aluminum wrapped brick on top. Flip and put brick back on.

Eggplant: Coat with olive oil or olive oil spray and put thick strips on grill

Zucchini: Coat with olive oil or olive oil spray and put thick strips on grill

Summer Squash: Coat with olive oil or olive oil spray and put thick strips on grill

Onions: Cut an end off and if you are cooking burgers or steaks, which would take a while, go ahead and coat the cut end with oil and put on side of grill that is not as hot as other areas because it needs to cook longer with grill lid down.

Potatoes: Cut into thick slices and coated with oil or spray, these are great! Cook slowly so they are tender.

Green beans: Put some foil down and put your beans in and allow to cook

Corn: You can soak your corn in a saline type water and put it on the grill with the husk on and let it cook. This way it is salted and moist. You can also take the husk off and just roast it, turning as it browns.

Peppers: I love peppers any which way. Why not on the grill? I love roasted peppers.

Mushrooms: Portobellos are great. Take gills out and spray with olive oil spray and grill. Use for a vegetarian sandwich.

Apples: Core an apple and half. Place cut side down to grill the inside. You can also put in foil with whole apple and stuff it and grill it while you are cooking rest of the meal.

Peaches: Cut in half and remove the pit. Put the inside down and let it cook away. Get to desired doneness.

See?! Lots of ideas for the grill. Not just burgers and steaks. They’re good, though!

Foods or Ingredients that Increase Appetite and Weight Gain

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Bites of Life

There are temptations in front of us all of the time. However some foods or ingredients in foods can actually increase appetite. Appetite is really a false sense of hunger. Hunger is actually when your body needs nourishment.  It’s important to understand the difference. In addition, appetite is stimulated by habit, smell and stress. Hunger means it is time to eat something that will nurture your body.  Appetite is something you need to learn to identify and ignore.

Foods or Ingredients to Avoid!!

  • Chewing gum stimulates gastric juice from chewing waking up our stomach. The stomach starts producing gastric fluids creating a desire to eat.
  • Diet colas have artificial sweeteners that can actually stimulate appetite because they wake up the sweet taste buds. They make us eat more bad foods with the colas.
  • High fructose corn syrup slows down the production of leptin a hormone that tells us when we…

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Oven “Fried” Zucchini Sticks

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Saw these on Eating Well and thought what a delicious sounding snack or party food or even side dish. So see what you think!

Zucchini Fries

  • Canola or olive oil cooking spray
  • 1/2 cup whole-wheat flour
  • 1/2 cup all-purpose flour
  • 2 tablespoons cornmeal
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 1 1/2 pounds zucchini, (about 3 medium), cut into 1/2-by-3-inch sticks
  • 2 large egg whites, lightly beaten

PREPARATION

  1. Preheat oven to 475°F. Coat a large baking sheet with cooking spray.
  2. Combine flours, cornmeal, salt and pepper in a large sealable plastic bag. Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the baking sheet. Coat all exposed sides with cooking spray.
  3. Bake on the center rack for 10 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 8 to 10 minutes more. Serve hot with your fave marinara sauce.

Serves 4.

NUTRITION

Per serving: 127 calories; 2 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 23 g carbohydrates; 7 g protein; 4 g fiber; 427 mg sodium; 524 mg potassium.

Nutrition Bonus: Potassium (15% daily value).

Carbohydrate Servings: 1 1/2

Exchanges: 1 starch, 1 1/2 vegetable

June 24, 2013

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I went to the doctor today. I almost didn’t make it. They had their walk-in clinic until 7:30. I didn’t leave my workplace until 7:15. It would usually take me about 15 minutes to get there if I was driving according to the laws of the city. I was in pain and did not abide by the laws. I made it in 8 minutes. They told me if I got there before 7:30 that I would still be seen. You think I was missing the 7:30 mark? Hell no! My ear was hurting and leaking. I am starting my on call in a few days. If you are a regular reader, you know how much I despise being on call. It makes me drop words that begin with letters such as F. Not great. So yeah, I hauled ass. Speed limit? Ha! No, I don’t think so. I believe it is more of a suggestion. A car was going to turn. Was I going to stop? No. I ran right around his butt into a parking lot. I ain’t stopping! I gotta go!

So before the doctor sees me, we get my temp. I usually have a low temp. 97 is norm. I was right at 100. Weight? Ummmm….well you’re not getting the actual number, but lemme tell you, I have lost 20 lbs in one freaking month. (Are you jumping up and down for me? If not, put the laptop down and do it NOW!) My bp is even down! Even though I just broke every law in the world. I did it and kept the bp low. Like a champ, baby! Then the doctor looked and my ear is not good. Not at all. Hurts like hell. So shot in ass and ear drops for me! Hopefully some sleep soon.

But the point is I LOST WEIGHT! I cried when they told me. It was truly emotional. I don’t have scales at home. I would obsess over them. I go by how my clothes fit. So this was just amazing to me.

June 22, 2013

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Angry Talk (Comic Style)

 

I have felt really frustrated with work lately. I seem to not have a day off in sight. I’m angry. I have a lot of things that I can’t do due to the shift I work. I have to sleep at some time and when you sleep during the day, you can’t do things. And when you work you can’t do them either. So what did I do with this anger? Guess. I ate. And I ate. I am now angrier with myself. It was stupid. I just feel like it was a waste! Why?! Why?!

I know better. How am I going to reach a goal doing that? If I am angry I should cuss, cry, yell or something. I don’t need to eat. I guess part of it is that I don’t have anyone to talk to so I just shove those feelings down with food. Maybe I should have gotten on the damned computer and typed it out. I dunno if it would have helped at the moment. I just don’t know.

So have y’all done this? What did you do the next time?

June 21, 2013

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I think the best way to lose weight is to have a regular schedule. This would help me tremendously. Knowing day-to-day, week-to-week what was happening would let me plan better. I could know make plans. I could schedule things. It would make life easier.