Easy Summer Cooking!

A simple zucchini frittata can be a quick summer lunch or dinner and can also make a terrific sandwich! Tossing a few fruits on the grill or in a skillet with and letting the natural fruit sugar add sweetness can be a real treat. Cooking can be as easy as that!

Let's keep meals easy! Summer's bounty of vegetables and fruits make it easy to prepare healthy and delicious quick meals. And we can continue making these fabulous dishes throughout the year! 

Join my Healthy Eating Live! Program in September for more healthy and delicious meal ideas. Be part of a like-minded group that enjoys eating healthy delicious food and loves staying healthy!

 Healthy Eating Live! New group forming in September!  Sign up Now!

Healthy Eating Live! New group forming in September! Sign up Now!

Restaurant Menus and Calories

 Bathing suit friendly fruits make a very rewarding dessert - sweet, cool, nutrient rich and good for you!

Bathing suit friendly fruits make a very rewarding dessert - sweet, cool, nutrient rich and good for you!

 Calorie labeling on restaurant menus and vending machines can help you make informed and healthful decisions about meals and snacks.

The U.S. Food and Drug Administration’s (FDA’s) new regulations requires calorie information on restaurant menu items including desserts and drinks including alcoholic beverages.  When you see the shockingly high dessert and beverage calories you will be glad that mother nature has created fruits to satisfy the sweet tooth. Read more

Calories are important in managing your weight. To achieve or maintain a healthy body weight, balance the number of calories you eat and drink with the number of calories you burn during physical activity and through your body’s metabolic processes. Consuming too many calories can contribute to a variety of health issues, such as cardiovascular disease, type 2 diabetes, and obesity. 

At Healthy Eating Live! strategies for healthy eating and enjoying food is what it does best! Check it out.

What People Are Saying About Healthy Eating Live!

 Healthy Eating Live! April 25, 2018 at RCTV Studios in Reading MA.  A great group of participants enjoyed watching and eating the super delicious and nutritious meal! Fun was had by all

Healthy Eating Live! April 25, 2018 at RCTV Studios in Reading MA.  A great group of participants enjoyed watching and eating the super delicious and nutritious meal! Fun was had by all

Here are a few of the comments:

Good morning Anna! ...last night, to be a part of the presentation was just so awesome. I was telling  my colleagues here this morning you are a natural in demonstrating the cooking methods.  Everyone was so engaged, and I absolutely loved it, you are just such a natural, there is no other way to put it! Have a good day,  - B.

Hi Anna, 

I had a great time last night! 

It was so nice seeing you and enjoying you demonstrate and cook a delicious meal.

My friends and I thoroughly enjoyed the evening.

Looking forward to another class with you.

Thank you!

J.

A First Step

Clients often tell me "I know what to do...

I just need to do it!

 

When it comes to eating healthy most people know what that means. The real challenge isn't in the knowing it or  doing it - the real challenge is in making the change. 

Change is hard.  Having an action plan is a good first step towards making that change.  Kick off your action plan with the Healthy Eating Live! event for an informative and tasty evening that will put your plan of action into motion.   The evening feature: 

  • Cooking demos
  • Tasting of three delicious courses
  • Healthy Eating and nutrition information
  •  A TV studio setting

Find more information here

 

 There is nothing more perfect than nature. These fruits combined with a few spices make a delicious dessert anytime!

There is nothing more perfect than nature. These fruits combined with a few spices make a delicious dessert anytime!

Informative and Tasty

 Infused Mixed Fruit with Crumbled Amaretti is on the menu. A surprising and delicious way to eat your fruit!

Infused Mixed Fruit with Crumbled Amaretti is on the menu. A surprising and delicious way to eat your fruit!

Clients often tell me "I know what to do...

I just need to do it!

When it comes to eating healthy most people know what that means. The real challenge isn't in the knowing it or  doing it - the real challenge is in making the change. 

Change is hard.  Having an action plan is a good first step towards making that change.  Kick off your action plan with the Healthy Eating Live! event. I designed this  informative and tasty evening to help you  put your plan of action into motion.   The evening features: 

  • Cooking demos
  • Tasting of three delicious courses
  • Healthy Eating and nutrition information
  •  A TV studio setting

Find more information here

 Attendees will receive a discount toward an upcoming three-week program.

Space is limited. Be sure to register and save your spot!

Wednesday, April 25, 2018

5:30 pm registration

6:00 pm – 8:00 pm cooking demos

$25/person

RCTV Studios

557 Main Street

Reading, MA 01867

REGISTER Here NOW!

 

Healthy Eating Live!

It's time to Spring into healthy eating

with ...

Healthy Eating Live!

 Join Anna, the Host of Delicious Simplicity, as she guides you through healthy eating.

Wednesday, April 25, 2018

RCTV Studios, 557 Main Street, Reading, MA 01867

5:30 pm registration

6:00 pm – 8:00 pm cooking demos

$25/person

Register Here!

Join Anna for: Cooking demos, Tastings and Healthy Eating

Learn the health benefits of each course and pairings to

prepare nutritious meals.

For more information feel free to email Anna at anna@EatingFromWithin.com

Fruit: Outside The Box

Sweet and Spiced Fruit Aspic

 Aspic is a savory  dish in which ingredients are set into a gelatin made from a meat stock or consommé. When used in non-savory dishes it's called gelatin salad. I like to take ordinary ingredients and use them in unexpected ways. Here I take the gelatin and mix it with spices then add fruit and crushed cookies for a surprising take on a fruit salad mold. Cutting it into interesting shapes makes for an appealing presentation. Proving once again - healthy eating is fun and tasty! Enjoy!  Ingredients  2 envelopes plain gelatin  1 inch ginger  1 cinnamon stick  3 tablespoons maple syrup  2 cups water, separated  1 pear, peeled and cube ½ inch.  1 orange, sections only cut out  1 banana, small, sliced  ¾ cup raspberries  4 Italian amaretti cookies  In a small bowl, soften gelatin in 1 cup of water.  In a small sauce-pan combine 1 cup of water, pear, cinnamon stick, ginger and maple syrup. Bring to a boil, reduce heat and cook for five minutes.  Drain the spiced liquid and add to gelatin bowl to help dissolve gelatin.  Place pear cubes in a bowl of desired shape and add orange sections, banana and raspberries. Pour dissolved gelatin in bowl and sprinkle with crushed amaretti cookies.   P.S. Save the Date:     April 25, 2018 for a Delicious Simplicity Cooking Class: Food and More    RCTV Studios, 557 Main Street, Reading MA.

Aspic is a savory  dish in which ingredients are set into a gelatin made from a meat stock or consommé. When used in non-savory dishes it's called gelatin salad. I like to take ordinary ingredients and use them in unexpected ways. Here I take the gelatin and mix it with spices then add fruit and crushed cookies for a surprising take on a fruit salad mold. Cutting it into interesting shapes makes for an appealing presentation. Proving once again - healthy eating is fun and tasty! Enjoy!

Ingredients

2 envelopes plain gelatin

1 inch ginger

1 cinnamon stick

3 tablespoons maple syrup

2 cups water, separated

1 pear, peeled and cube ½ inch.

1 orange, sections only cut out

1 banana, small, sliced

¾ cup raspberries

4 Italian amaretti cookies

In a small bowl, soften gelatin in 1 cup of water.

In a small sauce-pan combine 1 cup of water, pear, cinnamon stick, ginger and maple syrup. Bring to a boil, reduce heat and cook for five minutes.  Drain the spiced liquid and add to gelatin bowl to help dissolve gelatin.

Place pear cubes in a bowl of desired shape and add orange sections, banana and raspberries. Pour dissolved gelatin in bowl and sprinkle with crushed amaretti cookies.

P.S. Save the Date: 

April 25, 2018 for a Delicious Simplicity Cooking Class: Food and More

RCTV Studios, 557 Main Street, Reading MA.

My Cooking Class!

 Tomato apple basil salad, Turkey Cutlets with prosciutto, French Praline Semifreddo - let the fun begin! 

Tomato apple basil salad, Turkey Cutlets with prosciutto, French Praline Semifreddo - let the fun begin! 

I love doing my cooking classes because I show how nutritious food makes for  delicious meals. It's inspiring and rewarding to sit down to a meal that keeps our skin smooth, hair shiny and nails strong and energy high. Just like water makes plants grow and blossom!

Send me an email if you are interested in attending the cooking class scheduled for April 25, 2018. 

Best Tofu Recipe!

 Tofu, Curry and Leeks - a perfect combination to fire up couscous!

Tofu, Curry and Leeks - a perfect combination to fire up couscous!

Couscous with Curry and Tofu

Serves: 4     Prep time: 10 minutes                    Cooking time: 25 minute

It never ceases to amaze me how certain ingredients are just magical together. This recipe is one of them. The curry infuses the couscous and tofu with so much flavor. This is a go to recipe. 

1 lb firm tofu, cut into 1-inch cubes

2 scant teaspoons curry, separated

3 tablespoons olive oil

1 medium potato, diced into ½ inch pieces

1 leek, white part only, sliced ¼ inch thick

1 red bell pepper, diced

3 cups vegetable broth, separated

1-cup whole-wheat couscous

Salt and black pepper to taste

1.    Sprinkle tofu with 1-teaspoon curry, salt and pepper to taste. In skillet heat oil on medium high heat until hot. Add tofu cubes and cook for 2-3 minutes, stir to brown all sides. Remove tofu from skillet.

2.    In same skillet add potatoes and leek, salt and pepper to taste; sauté for 4 minutes, stirring frequently to prevent sticking. If they are sticking add a few tablespoons of vegetable broth.  Add bell pepper, cook for 2 additional minutes. Add 2 cups of broth and remaining curry; bring to a slow boil and cook for 5 minutes or until potatoes are fork tender.

3.    Return meat to skillet and continue cooking for 5 additional minutes or until meat is thoroughly cooked.  Remove meat and vegetables with slotted spoon and keep warm.

4.    Add remaining broth to pan juices and bring to a boil. Remove pan from heat. Stir couscous into pan juices. Cover and let it sit for 5 minutes. Fluff with fork and serve with the meat and potatoes. 

           Tip:  for washing leeks -  cut them lengthwise and rinse under running

           water as the pieces separate and  allow water to run through it.

Stay Mentally Focused!

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Don't let sugary and fat laden breakfasts weigh you down - stay light and strong with a nutritious plant based breakfast and be ready for anything mother nature sends your way!!

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Keep Your Brain Focused!

A delicious nutritious breakfast sets the mindset for the day. So when snowy Sunday mornings conjure up images of pancakes topped with sugary syrups, stay on track with a nutritious breakfast.  One of my favorites is  an English muffin with creamy peanut butter and a variety of fruit. A homemade hot chocolate is the perfect beverage to complete my energizing breakfast. What's yours?   

Anise Pine Nut Biscotti

You may be using pine nuts in your pesto sauce but did you know they make a great biscotti. Coupled with anise seed these Anise Pine Nut Biscotti are a perfect  accompaniment t a cup of tea or coffee.  Plus these nuts are rich in healthy fats, vitamins and minerals.

They contain an excellent source of magnesium, iron, copper, potassium, phosphorous, zinc and niacin. They are a good source of folic acid and also contain riboflavin and vitamin B6. Pine nuts are rich in fiber and unsaturated fats - the healthy fats.

Pine nuts are used in salads, stuffings, sauces, puddings and cookies. They decorate and flavor flans, cakes, pastries, meat and fish. And of course the ubiquitous Pesto Sauce.  

 Pine Nut Biscotti - perfect treat for your sweet tooth!

Pine Nut Biscotti - perfect treat for your sweet tooth!

Squash Time!

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We are constantly reminded to eat more seasonal vegetables, which is easy during the summer months. When fall rolls around we may be at a loss, but let’s not forget the squash family. Winter squash is abundant now and in peak of flavor.  Winter squash is an excellent source of potassium and vitamin A and also contain vitamin C, folic acid, pantothenic acid and copper.  A half-cup of cooked winter squash has about 40 calories and 3 grams of fiber.

Squash is related to the melon and cucumber plant. There are two main categories of squash: summer and winter squash. The better known of the summer squash is the zucchini squash. Among several varieties the zucchini is the most common.  It has a fragile, tender edible skin and seeds.  The winter squash has a drier, orange flesh and is more fibrous and much sweeter than summer squash. The skin of winter squash is not edible. There are several varieties of winter squash. The butternut squash is most commonly utilized in everyday cooking.   

 

Risotto is all the rage on restaurants’ menus. Below is my version of risotto. It   uses butternut squash and is delicious and much healthier than what maybe found on a restaurant menu.

 

 

 

Butternut Squash Risotto

Makes: 8 servings               

The butternut squash gives beautiful color and adds to the creamy texture. White short grain rice is ideal for risotto. Brown rice does not work well in this recipe as the bran prevents the grain from releasing its starch. To make whole grain risotto pearled barley can be substituted.

2 ½ cups butternut squash or Hubbard, cleaned and diced

1 large clove garlic, finely chopped

½ cup onion, finely chopped

2 tablespoons extra-virgin olive oil

2 tablespoons butter

1 ¾ cup Arborio rice or short grain rice

3 ½ cups beef broth plus ½ cup water heated or vegetable broth

Salt and freshly ground white pepper

1 tablespoon finely chopped parsley

4 tablespoons freshly grated Parmesan cheese

1.  In a large heavy-bottomed saucepan heat oil and 1 tablespoon of butter over medium heat for 1 minute. Add squash, garlic and onion; sauté for 8-10 minutes. Add rice; stir to coat with oil. Cook 2 minutes, stirring continuously.

2. Add about 1 cup of broth and stir until absorbed. Continue adding broth about half cup at a time and continuously stirring until it is absorbed. Continue this process until rice is cooked, about 20 minutes.  The squash will start to disintegrate, as it should. Toward the end of the cooking process add broth in smaller amounts so that when rice is cooked not much liquid is present.  It should be quite creamy when ready. Stir in the remaining butter, parsley, Parmesan cheese, salt and pepper. Serve immediately with extra grated Parmesan. 

 Tip: Risotto is a cooking technique; hot liquid is added gradually to help release starch from the grain resulting in a creamy texture. Adding different ingredients to the usual base of butter or oil   and onions can vary the risotto.   Additions can be shellfish, ground or diced meats, most vegetables and herbs.

Quinoa Salad

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Quick and easy! Quinoa with tomatoes and baby spinach, topped with grilled chicken!

Quinoa with tomatoes and baby spinach salad

Serves 4          

Fast and easy, Quinoa is an ancient grain its complete protein profile also makes it a vegetarian friendly entree.  Ready in less than 30 minutes.        

                                       

Ingredients:

1-tablespoon olive oil

1 clove garlic

1 cup Quinoa, rinsed and well drained

2 cups chicken broth, reduced sodium or water

2-cups baby spinach

2 cups cherry/grape tomatoes cut in half

Salt and pepper to taste

 Grilled chicken

  1. Heat oil in medium saucepan over medium heat. Add garlic and cook for 1 minute. Add Quinoa, stirring constantly (prevents sticking) for1-2 minutes.  Add broth or water. Stir,  bring back to a boil. Reduce heat to a simmer. Cover. Cook for 15 minutes or until tender.
  2. Add baby spinach and cook for one minute. Remove from heat and let stand for 5 minutes with lid on. Fluff with fork and transfer to a bowl and combine with tomatoes. Season with salt and pepper to taste. Serve topped with grilled chicken.  

Anti-Inflammation Diet

These are some of the delicious Mediterranean dishes I enjoyed in my trip to Greece this summer. Delicious and part of a low inflammation eating pattern - what's not to love!!

 

A low inflammation diet is consistent with a healthy eating pattern and weight control. This type of diet is also recommended for reducing heart disease and diabetes risk, and follows the same principles as the Mediterranean diet and Dietary Approach to Stop Hypertension (DASH) diet. 

Nutrients You Need

Ideal recipe for the hazy lazy days of summer!

Quick, Satisfying And Vitamin Rich Dish

Do you find that getting dinner on the table is almost always a race to beat the clock and making it nutritious can be an even bigger task. This is especially true during summer when many activities are clamoring for your attention. Keeping meals healthy even with the readily available fresh vegetables of the season can be challenging.

Solution

 A sensible solution to this daily challenge is to have a few go to recipes that are ready in minutes.  Here I have a quick and easy complete meal recipe Fennel-Basil Shrimp Sauté, (recipe follows) which takes advantage of quick cooking vegetables and shrimp. In addition to the ease of this dish it is nutrient packed to boot.

Nutrient rich vegetables – fennel, tomatoes and spinach – are jam packed with potassium and other essential elements.  Potassium is critical in lowering blood pressure and vegetables’ low caloric content is key for weight loss. Plus fennel   contains vitamin C, folic acid, magnesium, calcium and phosphate. Fennel’s flavor is reminiscent of aniseed or licorice.  Tomatoes offer vitamin C, folic acid and vitamin A. Spinach is another power house of nutrients and also rich in iron. Both fennel and tomatoes are diuretics. The pasta provides some complex carbohydrate for staying power,  if desired wholegrain pasta can be used fro more fiber.

 Beat the dinner clock this summer and stay healthy at the same time. Simple home cooked dishes such as this Fennel Basil Shrimp Sauté dish is a sure way to keep you on time and on your diet track. 

 

 

Fennel-Basil Shrimp Sautee

Serves 4

3 tablespoons extra virgin olive oil

2 garlic cloves

1 shallot, sliced

½ cup fennel, diced

1-pound shrimp, shelled and deveined

¼ cup chicken stock

1 pint grape tomatoes

¼ - pound baby spinach, washed

6 basil leaves

 8 oz. bowtie pasta cook according to package directions

In a skillet, heat oil and add garlic. Cook for 1 minute.  Add shallot and fennel and tomatoes. Cook three minutes. Add shrimp and chicken stock. Cook until shrimp is done. Add spinach cook for one minute. Add Basil and cook one more minute. Remove from heat and toss with pasta. Serve.

Colorful Veggie Platter

Need a light appetizer or veggie platter and bored with the usual carrot celery sticks? This colorful veggie platter will fit your needs. These quickly blanched zucchini in the shape of sticks and ribbons along with corn, broccoli and asparagus spears can be served with a favorite dressing. This tray not only looks good it is good for you. The vitamins and minerals in the vegetables are a bonus. Stay healthy!!

Think Summer Menu!

 This cucumber relish truly offers Mediterranean goodness. It replaces the pickles with jalapeño and uses a combination of summer favorites, tomatoes and cucumbers. Low in calories makes it a great side to any sandwich or meat.  

This cucumber relish truly offers Mediterranean goodness. It replaces the pickles with jalapeño and uses a combination of summer favorites, tomatoes and cucumbers. Low in calories makes it a great side to any sandwich or meat.  

Cucumber Relish

Ingredients
1 cup seedless cucumber with skin, diced
1 cup tomato, seeded and diced
½ cup red onion, diced
1 teaspoon jalapeno, minced
4 teaspoons balsamic vinegar
1 tablespoon chopped parsley
2 teaspoons extra virgin olive oil
¼ teaspoon salt
Fresh ground black pepper to taste

Directions 
1. Toss all ingredients together.
2. Taste for seasoning. 
3. Serve as a relish. 
TIP If you get excess liquid, drain the relish and use it as part of a salad dressing. Toss with mixed greens.

Flavor Makers

   Curried Barley with Fruit  .  Spices and dried fruits are the flavor makers in this delicious grain dish.

Curried Barley with Fruit.  Spices and dried fruits are the flavor makers in this delicious grain dish.

Curried barley with fruit

Serves 4            

The spices and dried fruits provide so many flavors that no salt is needed. Brown rice makes a good substitute for the barley if desired.

3 cups water

¼ cup dried apricots, chopped

¼ cup dried cranberries

¼ cup raisins

1 teaspoons orange zest

2-teaspoons curry powder

2-teaspoons cumin

1- cup pearl barley   

1 tablespoon chopped fresh parsley

¼ cup walnuts, coarsely chopped

1. In a medium saucepan combine water with apricots, cranberries, raisins, zest, curry and cumin. Bring to a boil. Add the pearl barley; reduce heat, cover, and cook until the barley is tender about 30 minutes, stirring occasionally to prevent barley from sticking to bottom of pan. Remove from heat. Sprinkle with parsley and walnuts before serving.

Healthier Protein Sources

 Pasta and Beans an example of a healthier protein choice!

Pasta and Beans an example of a healthier protein choice!

 Most Americans consume substantially more than the Recommended Dietary Allowance  (RDA); these recommended amounts are the average daily requirements for healthy people.  All animal foods and their products, and plant foods such as dry beans, peas, soybeans, nuts and seeds are considered protein sources.  

Too much of a good thing

Eating too much protein has no benefit. Contrary to popular belief, consuming more protein will not result in bigger muscles, stronger bones or increased immunity. Similar to carbohydrates and fats, protein is an energy-yielding nutrient. Such nutrients furnish calories the body needs to carry out its functions. If too many calories are taken in, the extra protein is not stored as protein but rather is converted to and stored as fat.  All excess calories, regardless of the source -- carbohydrate, fat or protein -- are stored as fat.

Consuming high amounts of protein can be bad for your health, especially if you eat a lot of high-fat animal proteins, such as hamburgers and cheese, and few plant proteins. High-fat animal foods contain significant amounts of saturated fat, which raises your level of blood cholesterol and increases your risk of heart disease. Another negative effect when eating too many high protein, high-fat foods is weight gain, from simply consuming too many calories.  

Go for balance

Plant sources of protein (beans, peas, soybeans, nuts and seeds) are a healthier choice. For the most part, they contain less fat and more fiber- although nuts and seeds can be high in fat, it is the healthy kind. Plant foods also contain no cholesterol and are rich in vitamins and minerals. The Dietary Guidelines for Americans recommend that the average person consume five and a half ounces of protein foods daily. This intake is based on the premise that individuals consume protein from both animal and plant sources.

 Balance your protein sources and make meals healthier. Several times a week make plant protein, such as beans, the centerpiece of your plate and use animal-based protein in small quantities to embellish. Instead of macaroni and cheese try pasta and beans; make hummus or bean dip spread your sandwich filling in place of deli meats, beans and tuna fish is an combination; when dining out order a complete main dish such as chicken broccoli and ziti.    

Protein is certainly vital for proper growth and to keeping our bodies in good working form. To obtain the benefits of this essential nutrient and minimize the damage of the high-fat sources, balance your choices of protein-rich foods.  Keep protein harmony on your plate and give both lean animal and plant foods equal billing.