Recipe: Roasted Beet & Arugula Salad

If you don't like beets, no worries! It is just because you haven't had them like this! When I was interning at the Greenbrier, we had a salad similar for a week or so. I had to roast so many beets that it literally took me a good 2 hours of prepping them plus the hour long cooking time.... sometimes more! Luckily, you won't be spending a few hours on this yum salad.

Baby beets are grown year around. The vibrant colors and sweetness of the beets and blood oranges in this salad are accentuated by the creamy-white feta and crunchy nuts. Feel free to substitute baby mixed greens, mache, or frisee for the arugula. Fresh goat cheese works jsut s nicely as feta. In fact, the farmer's market usually has it, and you can taste the difference! No comparison! If you can't find baby beets, the larger ones will do fine. Just take a little longer to roast.

Roasted Beet & Arugula Salad- Serving: Yields 4 (as side salad)

Ingredients:
- 1 # Roasted Baby Beets at Room Temp.
- 1/3 c. Orange Walnut Vinaigrette or Walnut Balsamic Vinaigrette (see below)
- 6 c. Baby Arugula, carefully rinsed and dried
- 2 Blood Oranges or Naval Oranges, segmented
- 1/4 c. Crumbled Feta Cheese
- 1/2 c. Spiced Candied Walnuts or if it's fam dinner just toast the walnuts for a few minutes

Method Of Preparation:

1. Cut the beets in half or quarters so that they are bite size. Place beets in a small bowl, add 1 to 2 Tbsp. of the vinaigrette, and toss until the beets are coated. Can be done in advance if desired.

2. Jusst before serving, place arugula in a large salad bowl. Add about 3 Tbsp. of vinaigrette. Toss to lightly coat the arugula, then taste to see if it needs more.

3. Transfer the argula to individual plates/platter. Arrange the beets, orange segments, sprinkle feta on top and walnuts over them. Serve immediately.

This is a great salad to do a couple times that week. Roast beets ahead of time, and you have a great snack. Serve the salad twice to the family, and so it really was worth your while!

Orange Walnut Vinaigrette- Makes about 1 1/4 c.

Ingredients:
- 1/2 c. Good Quality Walnut Oil
- 1/4 c. Extra Virgin Olive Oil
- 1 Tbps. Fresh Orange Juice or Blood Orange Juice
- 1 Tsp. Finely Grated Orange Zest*
- 5 Tbsp. Sherry Vinegar
- 2 Tsp. Dijon Mustard
- 1 Tbsp. Finely Minced Shallots
- 1/4 Tsp. Salt
- 1/4 Tsp. Fresh Black Pepper

*Do a little extra zest and use it on some asian chicken... Try making your own marinade with garlic, orange zest, ginger, soy, and bourbon for later that week. Serve extra orange segments for before dinner or a snack for you!

Method of Preparation:
1. Place all ingredients in a glass jar and seal the lid tightly. Shake the jar vigorously to combine. I say this a great way for the kids to get involved. I typically like to do fresh dressing before I start on dinner itself, so that it has time to sit and let the flavors intermingle. Save left over dressing and store in the fridge for up to 1 month!

If you see things on the ingredients list that you know your family won't eat or get near. Or you thing that buying a couple ingredients will go bad in your house, e-mail me so we can figure out how you can personalize it to you! Happy cooking everyone!

Recipe: Stuffed Garden Tomatoes

     In the summer, I eat some sort of tomatoe-y something everyday! I l-o-v-e- love tomatoes! Did you know that tomatoes work as natural sunscreen when you consume them everyday! Pretty cool! I truly think that has something to do with why I never burn, and I have to be the sun for quite some time to get a minimal tan. So, I am a believer! Here's how you too can include more tomatoes!

Yields: 4 servings

Ingredients:

• 4 medium fresh tomatoes

• 1 medium carrot, coarsely chopped

• 8 radishes, coarsely chopped

• 2 green onions, thinly sliced

• 1 small cucumber, peeled, seeded, and coarsely chopped

• 1/2 cup of fresh or frozen peas

• 1 tablespoon fresh parsley, chopped

• 1/2 teaspoon dried oregano

• 2 garlic cloves minced

• 1/2 teaspoon, sea salt

• 4 tablespoon butter, divided

• 4 teaspoons Parmesan, grated

• 4 teaspoon seasoned dry bread crumbs*

• 1 teaspoon sugar

* Use stale bread for and crumble it or take a slice and toast it till stiff and crumble it.

Method Of Preparations:

1. Cut a think slice from top of each tomato... If you are trying to spruce up appetizers then cut in a zig-zag way like a pumpkin carving. Leave a 1/2 in.-thick shell, scoop out pulp and discard. Invert tomatoes onto paper towels to drain.... When you get good, you can do this with large cherry tomatoes!

2. Meanwhile, in a skillet, saute the carrot, radishes, green onions, cucumber, peas, parsley, oregano, garlic and salt in 2 tablespoons of butter until the veggies are tender... If you need more fat, add olive oil.

3. Stuff tomatoes and place in a greased shallow baking dish. Melt remaining butter; stir in the parmesan cheese, bread crumbs and sugar. Sprinkle over tomatoes. Bake, uncovered, at 400 degrees for 20 minutes or until crumbs are lightly browned.

    

     If you are anything like my family... My sister won't eat these... My dad will wrinkle his nose, but he isn't picky... He will woof it down. So, mom and I are really the only ones who will appreciate this! So, we may make this for ourselves occasionally, but there are left over ingredients. So, use the leftover parmesan for pizza or pasta with added oregano in the sauce. Do asian food night and top with green onions or mix into a salad. Also, add the carrots, radishes, parsley to your salad! How to avoid having leftover ingredients is my specialty! Get creative and get your stuffed tomatoes today!

Time Magazine: Inflammation Part 4 of 8

A New View of Diabetes 

Before Dr. Frederick Banting and his colleagues at the University of Toronto isolated insulin in the 1920s, doctors tried to treat diabetes with high doses of salicylates, a group of aspirin-like compounds. (They were desperate and also tried morphine and heroin.) Sure enough, the salicylate approach reduced sugar levels, but at a high price: side effects included a constant ringing in the ears, headaches and dizziness. Today's treatments for diabetes are much safer and generally work by replacing insulin, boosting its production or helping the

 body make more efficient use of the hormone. But researchers over the past few years have been re-examining the salicylate approach for new clues about how diabetes develops.

What they have discovered is a complex interplay between inflammation, insulin and fat — either in the diet or in large folds under the skin. (Indeed, fat cells behave a lot like immune cells, spewing out inflammatory cytokines, particularly as you gain weight.) Where inflammation fits into this scenario — as either a cause or an effect — remains unclear. But the case for a central role is getting stronger. Dr. Steve Shoelson, a senior investigator at the Joslin Diabetes Center in Boston, has bred a strain of mice whose fat cells are supercharged inflammation factories. The mice become less efficient at using insulin and go on to develop diabetes. "We can reproduce the whole syndrome just by inciting inflammation," Shoelson says.  

That suggests that a well-timed intervention in the inflammatory process might reverse some of the effects of diabetes. Some of the drugs that are already used to treat the disorder, like metformin, may work because they also dampen the inflammation response. In addition, preliminary research suggests that high CRP levels may indicate a greater risk of diabetes. But it's too early to say whether reducing CRP levels will actually keep diabetes at bay. 

Fats 101

     Contrary to what is out there, there are such things as good fats and bad fats! I want to share with you 4 key points to know about fats! The right fats are brain food, so it is important to make sure you are getting the proper nutrition!

Eat Half The Fat- Change The Type

Energy doesn't just disappear. Whatever you put into your body and don't burn off in your muscles makes a stopover in your fat cells. Consuming about 60 to 70 fat grams per day will keep you lean and fit, provided they don't all come from saturated animal fats. Ani

mal fat should be kept to a minimum; it is not a fat burner. You're better off consuming unsaturated fatty acids. These are substances your body can't produce on its own. Great sources are vegetables, olives, nuts, seeds, and fish. If you are not sure if you consume 60 to 70 fat grams, keep a food journal for a week and count fat grams of everything you consume that has a label. So, if you eat nuts, vegetables, and fruits... don't include those. Just count the foods with labels and see where you are at. My favorite source of fat is the amazing avocado!

Fats That Keep You Thin

Your kitchen should always be stocked with olive oil! Olive oil supplies fatty acids that ad

just the settings of your hormone balance to LEAN, FIT, and HEALTHY! The same can be said of the omega-3 fatty acids found in fish. They control your body's super-hormones, the eicosanoids. If you eat ocean fish (herring, salmon or mackerel) at least 2x's a week, you will stimulate a good number of these types of eicosanoids that will in turn give you better health, more vitality, a lighter mood, and protection for your heart. Who would like to have all these great self-improvements?

Fats & High Glycemic Index

If you eat your pasta with a cream sauce or your roast beef with mashed potatoes, the potatoes and pasta (both high in the glycemic index) will increase the insulin in your blood, which will then immediately transport the fat in the beef or cream to your hips, and seal away the fat molecules inside the fat cells. This won't happen, however, if you eat your meat with whole-wheat pasta (low-glycemic idex). In this case the insulin is kept a bay, and the fat from the meat can be burned off in the muscle cells. When planning meals, remember this:

• Avoid eating fatty foods with high-glycemic index foods (i.e. steak with french fries, pasta with cream sauce, buttered bread with jam, pizza, chocolate croissants, white bread with cheese that is over 40% in fat)

• Create fat burning combinations: Lamb with whole-grain rice, turkey breast with boiled potatoes, chicken with vegetables, whole-wheat pasta with shrimp, mozzerella, whole-wheat bread with tomatoes. 

Click here for a complete list of high & low glycemic index food list!

The Thin Commandments

• Olive oil instead of animal fats. Use less butter and cream. Please never use margarine.

• Practice "light" cooking : brushing oil onto non-stick pans for sauteing. Choose steaming (not steam bags in the microwave) and braising to preserve vitamins and your figure.

• Eat thing with zero fat: Legumes (beans), fruits, and whole grains (rice, pasta, bread, muesli)

• Reduce your consumption of red meats and processed meats like sausage, bacon, and deli meat. Instead choose ocean fish, game, poultry. Choose lean cuts of meat such as fillets, escalopes, loins, roasts, flank steak, etc.

• Always purchase low-fat dairy products and avoid prepared products, even if they say "light". Remember, nature always does it better!

Recipe: Quick Veggie Pizza

     As a Private Chef, I am always modifying recipes. Its always a challenge, which I love. It is not as simple as adding fish for a superior fat-burner to add to one's diet. They may despise fish! One thing nobody ever turns down is pizza! So, here is a quick and easy recipe that won't add the carbs that usually one trip to dominos will add. This is very light and crispy for the thin-crust lovers!

Ingredients: Serves 2 or 4 (if using it as a snack)
• 1/2 cup of low-fat plain yogurt
• 1/2 cup of a/p flour
• 1/2 cup of wheat flour
• 1 tsp. baking powder
• 2 tbsp. low-fat/skim milk
• 2 1/2 tbsp. olive oil
• salt to taste
• 5 oz. can of tomato pieces, drained
• 3 oz. mushrooms
• 1 sm. bulb of fennel*
• 1 tsp. red pepper flakes
• 2 oz. Gouda cheese, grated
• 6 black olives, pitted
• 6-8 basil leaves

* If you aren't sure about the fennel, leave it off. If you think buying one will go to waste, chop the rest up and throw on salads.

Method of Preparation:

1. For the dough, knead together the yogurt, flour, baking powder, milk, 2 tbsp. oil, and 1/2 tsp. salt.

2. Preheat the oven to 400 and line a baking sheet with parchment paper.

3. Wipe mushrooms with damp cloth, slice, and also slice fennel** very thin.

4. On a lightly floured work surface, rollout the dough to a thin rectangle and transfer it to the baking sheet.

5. Pierce with the fork several times.

6. Distribute the tomatoes, sliced mushrooms, sliced fennel, season, and sprinkle with red pepper flakes and cheese. Drizzle with the remaining 1/2 tbsp. oil over the top.

7. Bake for 25-30 minutes on the middle rack. Garnish with olives and basil.

** To properly cut fennel: Trim the fennel because you want just the bulb, Wash, Cut it into 4 quarters, and then into thin slices.

For Added Spice:
Add chiles! Eating spicy foods will flood your brain with endorphins, the messenger chemical that eases pain and lifts your spirit. A good mood translates into a more active and slender you! Spiciness also heats up fat cells, causing them to move.

     If you have some picky eaters then take away add what you like bell peppers, feta, kalamata olives. Get creative! Also, this is a great kid-friendly recipe to create family time around food.