Savory Melodies

Transition into Anti-inflammatory Eating….It’s not that hard!!

lori — Mon, 27 Dec 2010 16:53:37 +0000

We’ve all been bombarded with information on Omega 3 fatty acids and told how we need to eat more of them, and it’s true, it’s extremely important…but something that tends to get overlooked in the American diet is the Omega 6 fatty acids and their role in our inflammation and depression. The typical American diet consists of ratios in excess of 10-1 Omega Sixes to Omega Threes, usually even higher…but the ratio should be 4 to 1, or lower! It’s no wonder there are so many people suffering with pain, sickness and depression. A healthier ratio can even make it easier to lose weight..

Enough technical talk….where the heck do you find Omega 6 fatty acids, you ask? Well, mostly from vegetable oils and safflower oils..margarine is terrible! Processed foods contain high amounts of these fats, as well.

Your body needs omega 6 fatty acids, but only in moderation….the transition, however, is quite simple to implement…..Eat more fresh vegetables, fruits and non-processed foods!! That simple. Spend more time in the produce department and less in the boxed food or frozen section!

Some people are convinced that they do not like vegetables, but I contend that it’s because they were introduced to them using cooking methods that resulted in mushy, tasteless mounds of green yuck!! Making crispy, flavorful side dishes can be the easiest part of your meal…..simply cut your veggies into uniform sized pieces, toss with some olive oil and salt, add some garlic or garlic powder, and voila! 15 minutes in a 425 degree oven and you have yourself an ANTI-inflammatory side dish….and a very tasty one, I might add…

I am going to keep up this series of articles on Anti-Inflammatory eating, because it really is going to change lives…our diets play a huge role in how we feel and interact with life in general…watch for articles on Whole Grains, Spices and herbs, Trans-fats, etc. More to come!! Also, take a look back at some of my older blogs, for more info…

As always…May your thoughts be Savory, and your days be full of Melodies…..

Technorati Tags: anti-inflammatory, cooking methods, depression, fatty acids, healthy eating, healthy side dishes, herbs, losing weight, olive oil, omega 3, omega 6, safflower oil, side dishes, spices, trans-fats, transition, vegetable oil, vegetables, whole grains

Ahhhh Easy, Healthy Recipes…I Love them!!

lori — Sun, 05 Dec 2010 20:04:54 +0000

My lovely friend Nata asked me to post my Chicken Noodle Soup Recipe…Well, I usually just clean out my fridge, and use up whatever I have, but I think I may have some really good tips, so I’m going to give it my best shot!! I would read all the way through before you start! This is for 3 good- sized chicken breasts or 4 nice chicken thighs.

First and Foremost!!! Cut your chicken into 1 inch pieces and PAT DRY with paper towel, then sprinkle with salt and pepper..in about 2 T Canola Oil brought to Med to High Heat (normally I use Olive oil, but this is a little long and high heat for that) Brown the pieces in BATCHES, maybe 2, but depends on how much you are doing.. If you crowd that dutch oven with meat, it will steam…..steamed meat = YUCK!! Just barely cover the bottom, with room between chunks….Brown Each side about two minutes…Remove from Pan, to plate, put aside. Tip: Dark meat works beautifully in this, but white meat is fine….

Have the veggies chopped into consistent- size small pieces, I guess about a half-inch. Please don’t obsess about them all being perfect….we want everyone to know that this is home-made soup!! Also, I like lots of veggies, so probably a cup and a half of each veggie, cut. I use Onion, Carrot and Celery. Of course, if there are baby green beans, peas or asparagus in my fridge, I will use those too. After you have browned all the meat and removed, add in your veggies. Cook, covered for about 5 minutes, stirring….then uncover them after they have “sweated” out most of the water and cook for about 5 minutes more, to evaporate the water and caramelize them a little bit too. Before you add your broth, you can deglaze with a little white wine (I mostly cook with a decent Sauvignon Blanc) Otherwise deglaze with a little of the broth, while scraping the caramel off the bottom (make sure the pan is still at high enough heat that the wine or broth “burn off” quickly).. Then add about 4-6 cups of Good Quality Chicken Broth (your choice on the sodium content). At this point, I like to start seasoning. Don’t add salt until the end, but you can add a Bouquet of Herbs of your choice. I love fresh Thyme, Rosemary, Parsley…whatever you like. Tie them in a bunch if you have cooking string, but if you don’t just add large sprigs and fish them out later….Also, dried herbs can be added instead, of course just in smaller amounts, maybe a teaspoon and a half of each. If you like a bit of a zing, sprinkle in some Cayenne.

Cook at medium heat until Veggies are getting tender. Add your choice of noodles and cook according to package directions. I like egg noodles, or bisquick dumplings..when noodles are within 3-4 minutes of being done, add back in the chicken. Careful not to overcook the noodles, hopefully you will have plenty for left-overs!! Test for Salt and pepper. Enjoy!! Thank Goodness for well-made, store bought stocks and broths, this could have taken a whole lot longer!! LOL

As Always, May Your Thoughts Be Savory and Your Days Be Full of Melodies…..

Technorati Tags: Asparagus, bouquet garni, Broth, Browning Meat, Caramelizing, carrot, Celery, Chicken Noodle Soup, chopping vegetables, Dark meat, Easy Recipes, Green Beans, herbs, onion, parsley, Peas, rosemary, seasoning, sodium, soup, Steamed Meat, Stock, store bought broth, thyme, Veggies

Speaking of Untraditional Fall Recipes……

lori — Mon, 25 Oct 2010 17:53:54 +0000

Leslie and I Cheffed a dinner party on Saturday night, and our lovely hosts were Thrilled with the food and the service! We had a great time! We did a Shrimp Appetizer course with a wonderful coconut and mango sauce, a warm Pear and Gorgonzola Bruschetta, a soup course of Cream of Cauliflower, a roasted Beet and Watercress salad, Chateaubriand with Veal Demi Glace, roasted Green Beans and Potatoes, with Chocolate Mousse w/Raspberry Liquor for dessert..It was amazing…

But going back to Kicking up the menu this fall….The Cream of Cauliflower soup was a real hit!! It’s a terrific comforting, but elegant soup..not to mention, very good for you! Michelle, our lovely host, asked for the recipe, so I am posting it here! Enjoy this soup with some crumbled Goat cheese and a dash of Cayenne pepper on top…the heat and the salty cheese are a perfect finish…

1 stick butter 1 medium head Cauliflower, cut into florets

3/4 C chopped celery 2 C light Cream

1 C chopped onion Salt and cayenne to taste

1/2 C chopped carrots 6 ounces fresh goat cheese, crumbled

1 t minced garlic

3 sprigs fresh thyme, tied together

1/4 C dry white wine (Sauvignon Blanc is best for cooking)

1 large red potato, peeled and cubed

5 C chicken stock

In a large heavy pot melt the butter and sweat the celery, onion, carrots, and thyme for 8 – 10 minutes, or until tender. Turn the heat to high and pour in the wine. Cook for a couple of minutes to reduce the wine by about 1/2. Add the potato, stock and cauliflower. Cover and bring to a boil. Simmer, partially covered for 20 minutes or until the cauliflower and potatoes are tender. Puree in a blender, or use a stick blender, then return to pot. Heat to boiling and reduce to low. Whisk in the cream. Season with salt and cayenne. To serve, top with some goat cheese and a dash of cayenne. Serves 8.

Technorati Tags: carrot, cauliflower, cayenne, chataubriand, comfort food, cream, dessert, dinner, Fall, fall recipes, goat cheese, kicking up, menu, onion, parties, potatoes, shrimp, soup, veal

Shaking up the Fall Menu….

lori — Mon, 11 Oct 2010 23:05:03 +0000

In my newsletter, I challenged my readers to try new recipes or spice-up old ones in their fall menus this year! Even little changes to “classics” can boost a recipe, from good to “spooky” good!

Instead of a Traditional Apple Pie, why don’t you try an Apple Crisp with Sweet Ginger and Hazelnuts? (recipe to follow) Or rather than serve Aunt Esther’s escalloped potatoes (again) make a Wild Mushroom Gnocchi (pronounced “No-Key”). Or spice up Esther’s potatoes with some herbs and red pepper. Not only are they good for you, they add some warmth and depth to traditional dishes. Fear Not! Don’t be afraid to add a little…or a lot!

The following recipe was adapted from one I received from Chef Marilyn Harris..

Apple Crisp with Sweet Ginger and Hazelnuts

1 1/4 C All purpose Flour (I also use Whole Wheat Flour)

1/2 C Dark Brown Sugar (packed)

1 t ground ginger

1 t cinnamon

1/4 t fine sea salt

1 stick cold, unsalted butter, cut into 8 pieces

1 C chopped, toasted hazelnuts (Walnuts or pecans are fine)

4 lbs. Golden Delicious Apples, peeled, cored and thinly sliced

1/4 C finely chopped crystallized ginger (found in the spice rack with all the other spices)

1/2 C sugar

Zest and juice of 1 lemon

Directions: In a food processor pulse the flour with the sugar, spices and salt. Add the butter and pulse until the mixture is like coarse meal. Add the nuts and pulse just twice to combine.

In a large bowl, toss the apple slices with the ginger, sugar, zest and juice of the lemon. Spread the apple mixture in a shallow 3 quart baking dish. Sprinkle over the topping and press gently.

Bake in a preheated 400 degree oven for 40-50 minutes or until top is golden brown. Let cool for at least 30 minutes. Top with Whipped Cream or Vanilla Ice Cream.

More unTRADITIONAL recipes to come!

May your thoughts remain savory and your days be full of melodies…. ? ? ?

Technorati Tags: afraid of spice, apple crisp, apple pie, apples, autumn, challenge, cinnamon, classics, crystallized ginger, escalloped potatoes, Fall, ginger, gnocchi, halloween, hazelnuts, herbs, nutmeg, potatoes, Recipes, red pepper, spooky good, traditional, try new things, whole wheat flour, wild mushroom gnocchi

Fall, Glorious Fall…..

lori — Thu, 23 Sep 2010 17:43:12 +0000

While it doesn’t seem possible, I’m just going to go with it…yes, It’s the first full day of fall. Colors will be changing soon, that big yellow bus that we know and love can be heard bright and early…holidays around the corner..hmmmmmm, OH WAIT…Holidays around the corner!?!?! Yikes! LOL! We’d better start planning for that! Anyway, let’s forget about tomorrow and enjoy today…I love fall food..lots of good veggie’s being harvested..but let’s take a look at fall fruits…specifically the Pear. One of my favorite things to eat and incorporate into a menu! One medium pear has 6 grams of fiber and lot’s of vitamin C…but more importantly, they are delicious! A couple of things to note about pears, they do not ripen until harvested so buying them can be tricky. They should be firm around the middle with no bruising or cuts. They ripen from the inside out, so gently press around the stem area and if it gives, you are good to go. If they are soft around the middle, they are probably over-ripe. Well, that accounts for most of us, as well! LOL! Pears are the perfect compliment to many savory and sweet dishes, go well with pork and other meats, are great for baking….the possibilities are endless….Add pears, walnuts and any pungent cheese, like bleu..to any salad, and voila! You’re a star! Or how about making a Balsamic glazed Pear and Goat Cheese Crostini for one of the many parties you will attend this fall…Mmmm..Just add about 3 T Balsamic, 1 T butter, 1 t honey to a saute pan and reduce to about half…slice and caramelize pears in the reduction for about a minute per side…spread goat cheese onto toasted baguette and add pear slices….garnish with toasted almond slices….Easy and Delicious!!! Don’t forget to call me if you need help with your holiday sides, you know where to reach me! And don’t forget:

May your thoughts remain savory and your days be full of melodies….

Technorati Tags: balsamic glazed pears, buying pears, caramelized pears, crostini, Fall, fall parties, fiber, fruits, goat cheese, harvesting, holiday sides, holidays, menu, pears, ripe pears, salad, savory pears, sweet pear recipes, vitamin c, walnuts

Speaking of Anti-Inflammatory Foods……

lori — Fri, 30 Apr 2010 17:31:47 +0000

Well, I have finally figured out how to sneak that vile, grainy, tough, chewy, powerful anti-oxidant called Kale into my children! I have tried boiling, baking, sauteing…all to no avail. It’s just not pleasant to eat. Face it, there is a reason most people use it as garnish…until now. Turns out, you can make just about any green leafy veggie into a pesto. Yesterday I tried out a Green Polenta recipe for one of my clients. It was chock-full of Kale and my client has decided it’s her new favorite. It was sooooo good. Try sauteing one bunch of chopped Kale with onions, lot’s of garlic, salt & pepper. Let it cool and add to food processor with some nuts (walnuts, pine nuts, almonds, it doesn’t matter) about 1/4 C. Parmesan (optional). Process with some olive oil, about 1/4 C. until it’s smooth. For those of you on a Raw diet, this can be done raw and it’s almost as tasty. I have also added this Pesto to white beans & pasta with terrific results. You can even use it as a dip for your veggies. Kale is considered a powerful anti-inflammatory, so if you suffer from any of the many inflammatory diseases, get this into your diet.

On a personal note….I haven’t cooked my Blackberry, yet. In fact, I’m not sure what I would do without it. I can’t believe I just said that…….

May your thoughts remain savory and your days be full of melodies….

Technorati Tags: anti-inflammatory, anti-oxidant, Blackberry, garnish, greens, kale, pasta, pesto, raw, savory

Diet Matters….

lori — Wed, 31 Mar 2010 20:03:41 +0000

We’ve all heard it, at least a thousand times…eat well & exercise for good health. Duh. No matter how many times we hear it, though, it hasn’t made it to the top of most of our lists of things to do. I have been working with a client who has been battling cancer for quite some time, and she has really made an impact on my life. Just watching her fight this battle with grace and fervor…She’s my hero. I’ve enjoyed cooking for her for two reasons; One, she loves my food. Two, she follows an anti-inflammatory diet. Never heard of that? Neither had I. Since I started cooking for her, I have been researching the whole concept of inflammation. It’s crazy..Turns out, inflammation is probably behind most of the deadliest diseases of the 21st century, including heart disease, diabetes, cancer, lupus and Alzheimer’s. Because of our diets, our bodies are not just getting bigger, they are turning against us. I will be writing more about this later, as I get better-versed on the subject. I get a lot of calls from people who have been told they have to remove inflammatory foods from their diet, but no one tells them how simple it can be…let’s face it, if you were told you can no longer have refined sugar, dairy, glutens, red meat, trans-fats, refined grains..it’s just intimidating! I’ve decided to write a cook book based on the anti-inflammatory diet, because there just isn’t much out there. I run across recipes for this, but they sound strange and complicated. My recipes will be common and easy! Y’all know me, I’m the lazy gourmet……I like it simple & full of flavor. Anyway, my client, L.S. is actually doing quite well, these days. The diet made the treatment a lot easier and she has recently had some encouraging news…Keep her in your prayers, I want to be cooking for her 20 years from now! Oh, and if you happen to be one of many out there suffering with inflammation, feel free to call me and I’ll give you some recipes to try, you can be the guinea pigs for my cookbook!

Throughout the month, may your thoughts be savory and your days full of melodies…

Technorati Tags: alzheimer's, anti-inflammatory, cancer, cook book, cooking, diabetes, diet, exercise, inflammation, lupus, Recipes

Let it Snow, Let it Snow, Let it Snow…..NOT!

lori — Wed, 17 Feb 2010 00:42:02 +0000

As I sit here watching my children inflict pain on each other, both verbally and physically, I realize that Cabin Fever has not only set in….It has metastasized into every part of our bodies….especially since I’ve actually considered inflicting pain on them….And to add insult to injury, I spent all day working on expenses/taxes…yes, it’s that time of year. We just can’t get a break. Anywho, I think back to growing up in Texas, and I think we had ONE snow day the entire 12 years of school. We prayed and prayed, but it wasn’t to be. I can honestly say, I’ve had enough now. I got an email the other day entitled “How can you tell when you’ve had enough snow”….it showed a picture of a snow man with a noose around his neck. It probably came from my Dad in Ft. Worth, he’s so not excited about the foot of snow they got…..poor pappy…hah. I can’t help but snicker a little…

One bright spot in the last couple of days occurred yesterday. My oldest daughter came over with the grandson and hung out with us all day. She suggested I make chili and cornbread. I realized that I’ve been so busy working, I hadn’t made my big pot of chili all winter! That’s unheard of. It’s one of those things I do, thinking I’ll freeze some for later….but of course, that never happens. We love our chili around here. And, at the risk of sounding like a chili snob, it’s nothing at all like Cincinnati chili. Clearly, you must be born here to appreciate that anomaly…we tried and tried to like that stuff, and that’s all I have to say about that…. There is no real “Texas Chili”; everyone just makes their own versions. My recipe is the same recipe my parents always made; I’m not even sure where the recipe came from. It probably just evolved…they are both great cooks. All I do is brown a pound of ground beef with onions, then add a large can of pinto beans (rinsed), a large can of whole tomatoes, a large can of chopped tomatoes and about a tablespoon and a half of chili powder, a dash of cumin, lot’s of cayenne pepper and about 2 teaspoons of sugar. I usually throw in a fresh chopped jalapeno, if I have one, and then salt and pepper to taste. And there you have my version of “Texas Chili”.

I hope all of you are staying warm, eating well, and finding joy in this winter wonderland we’ve been given. By the way, one of my Son-in-law’s aunts sent me a BEAUTIFUL hand-made nativity scene…..My quest didn’t last long, I am so blessed.

Technorati Tags: cabin fever, cayenne, chili, cincinnati chili, cooks, cornbread, jalapeno, snow, snowmen, taxes, Texas chili, winter

Merry Christmas, Merry Christmas, Merry Christmas

lori — Tue, 01 Dec 2009 00:20:31 +0000

That’s right, I said “MERRY CHRISTMAS“!!!! I realize that this is probably not the time or place to vent such things…since it’s my business blog and all, but I have to say it…I’m so mad I’m seeing red…and green. ha. I came to the conclusion this morning that my foyer was in desperate need of a nativity scene, so off I went, hubby in- tow, to a local mega store to find one. We both scoured the “holiday” aisles once, twice…oh, three times. We found Coca-cola Christmas items, penguins, ducks, Snoopy, Winnie-the-Pooh..you name it, with the sad exception of anything having to do with the actual, original reason for the holiday. We found something that vaguely resembled an angel. At least, we think that’s what it was. I’m sure there is a more politically correct, so-called appropriate name for angels now, I don’t know, something like “deceased holiday person”, or “formerly alive sweet person with wings”. Got nuthin’. We were both speechless (me, only for a minute). We left there and drove past another local store and outside they had “holiday trees”. I’m thinking, “wow, what’s a holiday tree?”. Turns out, it’s a Christmas tree.

What the heck happened to Christmas? I know you hear about this all the time now, but I didn’t realize how bad it was….Been busy. Maybe that’s the problem, we aren’t paying attention because we are all too busy. I know from now on I’m going to pay attention. I feel robbed. I will, however, find my nativity scene. I’m now on a quest. A mission. I think it’s very sad that I have to plan a mission to find something so basic to the entire season. What a crazy world we live in. Wish me luck.

Update: I haven’t cooked my blackberry yet, but give me time….I understand there are “Blackberry” classes available…If I’d known that before I bought the stupid thing, it would have “snapped” me out of my temporary lapse in judgement.

Technorati Tags: angel, Christmas, Christmas tree, Coca-Cola, holiday, Mission, Nativity scene, Quest, Snoopy, Winnie-the-Pooh

If only I could cook my new Blackberry

lori — Thu, 12 Nov 2009 16:19:07 +0000

The other day my wonderful, simple little cell phone slipped out of my pocket and into a big bucket of hot, soapy water while I was cleaning and my life changed forever. Not only did I lose 6 or 7 years worth of contact numbers, I suddenly had a lapse in judgement and felt it necessary to replace it with a Blackberry. Also known as Crackberry, although, honestly I’m not sure what that means. No one has ever explained it to me. Is it because it’s really addictive, or are people just constantly staring at it hoping they can figure out how to work it? Anywho, back to my lapse in judgement…I thought it was time to become techno-savvy like all of my contemporaries. I’m always so impressed when I see people tapping away at the little buggers. They seem so professional and…well, savvy. I got all excited and became determined to fit into this world of information and organization so I took it home and fiddled with it for a while and cussed, and fiddled and cussed some more. Then I decided to upload the software that will “sync” with my computer so that I will never again lose all my important information and wouldn’t you know it….my computer crashed. It’s an antique computer, as computers go. Probably five years old. As I was re-booting, I realized that I was probably going to lose all of that data too, if I didn’t replace that as well. So, off I went to the computer store to purchase a new one. So now I have to figure out how to retrieve all of my client data from my old computer and transfer it to my new computer; I have to re-type all numbers I can locate into my new phone; and more importantly figure out how to pay for all of this…all of this……stuff.

If only I could cook my new Blackberry. I’m sure it would be a lovely dessert full of all kinds of worthless, empty calories.

Stay tuned to find out if the food snob “cooks” the blackberry or just throws it into a big bucket of hot-soapy water.

Technorati Tags: Blackberry, cell phone, contemporaries, crackberry, dessert, fruit, savvy, techo