Easy Oven Sweet Potato Fries

Difficulty:  EASY
Servings: 4-6

Nutrition Information
Calories: 173
Monosaturated Fat: 6.7g; Polyunsaturated Fat: 1.5g; Saturated Fat: 1.4g
Carbohydrates: 21.6; Fiber: 3g; Protein 1.5g



About This Recipe

---

Holy Beta Carotene, Batman! This recipe is rich in beta carotene, with each serving containing 348% of the RDA of Vitamin A.  Moreover, they are high in fiber, low in saturated fat, and contain a healthy portion of monosaturated and polyunsaturated fat.  Most of all they are tasty and very easy to make in a conventional oven.  Who says French Fries are bad for you?

Ingredients

---

• 2-3 Pounds Sweet Potatoes (peeled and cut into fries)
• 3-4 Tablespoons Extra Virgin Olive Oil
• 1-1/2 to 2 teaspoons Garlic Salt
• 3/4 to 1 teaspoon Freshly Ground Black Pepper

Directions

---

1. Slice potatoes lengthwise into thick slices, and then slice each slice into strips. Cut the long strips in half crosswise.
   
   
   
2. Place sweet potato strips into a large bowl, and drizzle with just enough EVOO to evenly, but liberally coat the fries.
   
   
3. Season with half the garlic salt and pepper, toss, season with remaining garlic salt and pepper and toss again.
   
   
4. Arrange fries IN A SINGLE LAYER on a baking sheet lined with either foil or a silicone baking mat. Do not lay them in more than a single layer, or they will steam in the oven instead of frying and you'll end up with mushy fries. Use two lined baking sheets if necessary.
   
   
   
   
   
   
5. Roast fries in a preheated 375 degree F. oven for 45 minutes to 1 hour, turning once halfway through roasting.

Longevity Herb Crusted Lake Trout

Longevity Herb Crusted Fish

Difficulty:  EASY
Servings:  6 (8 oz. servings)
Nutrition Information
Calories 538
Fat:  Saturated 5g, Polyunsaturated 1.2g, Monosaturated 5g.
Carbohydrates 5g, Protein 65g



About this Recipe

---

This is an EASY EASY high protein meal.  Yesterday when I went to Peterson's Fish Market, I questioned the Peterson boy who waited on me as to the freshness of the fish. He assured me that the fish I was buying today, slept in Lake Superior last night! Always buy the freshest fish possible. This recipe has no fishy taste, and the seasonings are loaded with lots of life-extending nutrients.

Horseradish, for example, is a rich source of Glucosinolates. these compounds have been shown to increase human resistance to cancer. "Glucosinolates increase the liver's ability to detoxify carcinogens and they may actually suppress the growth of existing cancerous tumors," said Mosbah Kushad, University of Illinois  associate professor of foodcrop systems. "And our analysis of various horseradish varieties shows they are a rich source of these compounds." Horseradish has approximately 10 times more glucosinolates than Broccoli, the next richest source.

Dill is high in monoterpenes, also shown to have anti-cancer activity. Monoterpenes activate an enzyme called gluthathione-S-tranferase. When these components come in contact with oxidized molecules which would harm our body they become attached to them and neutralize the damages, working particularly hard against certain carcinogens such as benzopyrenes found in cigarette, incinerator and grill smoke.

Ingredients

---

• 3 Pounds Fresh Lake Trout Fillets
• 1/4 Cup Blanched Almonds (toasted and coarsely ground)
• 1/4 Cup Grated Parmesan Cheese
• 1 Tablespoon Prepared Horseradish
• 2 Tablespoons Dijon Mustard
• 1/4 Cup Italian Bread Crumbs
• 1/2 Ounce FRESH Dill Weed (Finely Minced)
• 3 Scallions Finely Minced
• Juice of 1/2 of a Lemon
• Salt and Freshly Ground Pepper
• 2 Tablespoons Extra Virgin Olive Oil

Directions

---

1. Preheat oven to 400 degrees Fahrenheit, and line a baking sheet with aluminum foil.
   
2. In a small mixing bowl combine almonds, Parmesan cheese, horseradish, dijon mustard, bread crumbs, dill, scallions, and lemon juice.  Mix thoroughly until all ingredients are thoroughly blended, and a coarse meal is formed.
   
3. Arrange fish fillets skin side down on the foil-lined baking sheet and liberally brush the fillets with olive oil and season with salt and freshly ground pepper.
   
4. Sprinkle fish fillets with all of the crust mixture and press gently to adhere.
   
5. Bake about 18-20 minutes or just until the fish flakes when tested with a fork. Do not over bake.

Anabolic Chocolate-Amaretto Cheesecake Mousse--The Dessert of Champions!

Chocolate-Amaretto Cheesecake Mousse

Difficulty:  EASY
Servings:  6 (half cup each)
Nutrition Information
Calories: 276; Carbohydrates 16g; Protein 26g.
Fat:  9.5g saturated; 0.2g polyunsaturated; 2.3g monosaturated
Fiber:  3.5g

About this Recipe

---

Just in time for Valentine's Day!  This is an awesome sugar-free high-protein anabolic dessert. No one will know it's sugar free, nor that it contains cottage cheese.  For the protein powder, be sure to use a GOOD TASTING quality protein powder--If the protein powder tastes bad, so will the dessert.  You can make this with sugar if you wish, but note that sugar increases the calories by almost 100 and more than triples the carbohydrates--the dirty kind of carbs.  The sugar-free option uses both liquid stevia and erythritol crystals.  I get them both at iherb.com (links:  erythritol, liquid stevia).  Use referral code KOQ452 when you check out and get $5 off your first order.

Health Benefits of this Recipe

---

From about.com:  Why is chocolate healthy? Chocolate is made from plants, which means it contains many of the health benefits of dark vegetables. These benefits are from flavonoids, which act as antioxidants. Antioxidants protect the body from aging caused by free radicals, which can cause damage that leads to heart disease. Dark chocolate contains a large number of antioxidants (nearly 8 times the number found in strawberries). Flavonoids also help relax blood pressure through the production of nitric oxide, and balance certain hormones in the body.

Erythritol is a zero calorie sweetener that adds bulk to recipes like sugar does, but it's only about 70% as sweet as sugar.  Therefore, most recipes using erythritol will add another sweetener like stevia to compensate.  Neither of these sweeteners have any calories, nor will they spike blood sugar (safe for diabetics), nor will they cause gastric upset like many sugar alcohols.

Ingredients

---

• 8 Ounces Light Cream Cheese (Neufchatel)
• 1 Cup Lowfat Cottage Cheese
• 4 Scoops of your Favorite Chocolate Whey Protein Powder

Sugar-Free Version

• 2/3 Cup Erythritol Crystals
• 1/2 teaspoon Pure Liquid Stevia Extract

Sugar Version

• Substitute 1 Cup powdered sugar for the erythritol and stevia
  (sugar version increases carbohydrates to 38g and calories to 371 per serving)
  
  

• 3 Ounces Unsweetened Baking Chocolate (coarsly chopped)
• 1/3 Cup Fat Free Half and Half
• 1 teaspoon Instant Coffee or Instant Espresso
• 1/2 teaspoon Almond Extract
• 1/2 teaspoon Vanilla Extract

Directions

---

1. Using a coffee grinder or blender, pulverize the erythritol crystals into a powder.  If your coffee grinder is small, you will need to process in two batches.  2/3 cup of erythritol crystals will yield about a cup of powdered erythritol. Use all of it in this recipe.  Pulverizing the erythritol will make it dissolve much better.
   
   
2. Into a small microwave-safe bowl, combine the chocolate and the powdered erythritol.
   
   
3. Into a glass microwave-safe measuring cup, combine the instant coffee and the half and half.  Microwave until boiling (about 1 minute 20 secs), stir, and pour the boiling half and half mixture over the chocolate and erythritol.  Stir to completely dissolve erythritol.  Let stand until chocolate is melted.  If necessary, return the chocolate mixture to the microwave for 1-2 minutes to fully melt chocolate.  Cool to room temperature.  Stir.
   
   
4. Into a food processor bowl fitted with the knife blade, blend cream cheese, cottage cheese and protein powder until very smooth.
   
   
5. Add the cooled chocolate mixture, stevia, almond extract and vanilla.  Blend until all ingredients are fully incorporated and mixture is satiny.
   
   
6. Divide mousse among 6 dessert cups, cover with plastic wrap and refrigerate at least 4 hours (or overnight).
   
   
7. Optionally garnish with whipped cream, toasted almonds, and a fresh raspberry just before serving.

Mango Tango Chicken Salad for Two

Difficulty: EASY
Servings: 2
Nutrition Information
Calories:  456
Protein:  54g; Carbohydrates 38g; Fiber 5.2g
Fat:  Saturated 1.8g; Polyunsaturated 1.6g; Monosaturated 5.7g
Weight Watcher Points Plus: 11

About this Recipe

---

The combination of spices used in seasoning the chicken breasts and the dressing marry with the mango extremely well.  This is an easy and quick healthy entree salad with a zesty low fat dressing.

Ingredients

---

Spice Mixture

---

• 2 teaspoons Ground Ginger
• 1 teaspoon Ground Cinnamon
• 1/4 teaspoon Ground Cloves

Chicken

---

• 2 Large Boneless Skinless Chicken Breasts (6-8 ounces each)
• 2 Cloves Garlic (Smashed with the broad side of a chefs knife)
• Salt and Freshly Ground Pepper to Taste
• 1/2 of the Spice Mixture

Salad

---

• 1 English (or Hot House) Cucumber (peeled, seeded, and julienned)
• 1 Large Red Bell Pepper (seeded and julienned)
• 3 Green Onions, finely minced
• 1 Ripe Mango, peeled and julienned
• 1 Cup Packed Baby Spinach Leaves
• Salt and Pepper to taste
• 2 teaspoons Extra Virgin Olive Oil

Dressing

---

• 1 Mango, peeled and cut into chunks
• 1 Tablespoon Raw or Organic Honey
• 1/4 Cup Fresh Squeezed Orange Juice (Juice of one Medium Orange)
• 2 Tablespoons Wine Vinegar (red or white)
• 1 Tablespoon Extra Virgin Olive Oil
• Salt and Freshly Ground Pepper to taste
• 1/2 of the Spice Mixture

Directions

---

1. Into a small condiment cup, thoroughly mix together the Ginger, Cinnamon, and Cloves and set aside.
   
2. Prep the Chicken: If your chicken breasts are thick, flatten them some by pounding (smooth side down) between two pieces of plastic wrap. Thoroughly rub both sides of each chicken breast with the smashed garlic cloves.  Season both sides with salt and freshly ground pepper and HALF of the spice mixture. Set aside.
   
3. Make the Dressing:  Put all ingredients into a blender, including the other HALF of the spice mixture and puree until smooth. If dressing is too thick, add a little more orange juice. This recipe will make more dressing than you will likely need for both salads. Dressing will keep in a covered container in the refrigerator for a week.
   
4. Cook the Chicken: Grill or broil the chicken breasts just until cooked through (about 4-5 minutes on each side). Meat should not be pink and juice should run clear when slashed with a knife. Rest chicken breasts 10 minutes after cooking.  Great on the George Foreman grill also, if you have one.
   
5. Prep the Salad:  Into a large bowl, combine all salad ingredients and toss to combine.
   
6. Thinly slice the chicken breasts into strips. Divide the salad mixture between two dinner plates, and top each salad with half of the chicken strips. Serve with the mango tango dressing on the side.

Easy Oven Beef Bourguignon

Difficulty:  EASY EASY
Servings:  8 generous
Nutrition Information
Calories 365; Protein 42g; Carbohydrates 31g
Fat < 2g.  Fiber 5g






About This Recipe

---

The basis for this recipe comes from the cookbook "Frieda's Favorite Recipes".  The book was written by Frieda Guilbault, a Copper Country native, who not only was a great cook, but evidently knew a thing or two about healthy living and longevity--she died at the tender age of 100-1/2.  Frieda loved meeting new people and learning new things and still entertained with her wonderful cooking and superb hospitality--cocktails before dinner, a beautiful table and always a delicious dinner.

Her cookbook is still in print, and if you are interested in ordering a copy, you can email Frieda's son and daughter in-law, Rod and Deb Guilbault at rgbndgb@charter.net.  It's a nice collection of unique tried and true recipes, many of which have their origins in diverse ethnic groups--Cornish Pasties, French Tourtiere, Croation Povatica, and so on.

In her book, Frieda credits a woman named Sophie Ferries (mother of Olympic skiers Chuck and Barbara) for this recipe.  In my anabolic version, I have kicked up the flavor, antioxidants, and longevity ingredients by adding garlic, more herbs, more red wine (i.e. more resveratrol), replaced the sugar with organic honey, and added button mushrooms (a natural aromatase inhibitor).   This is an EASY EASY version of this all-time Bistro favorite.  It could also be made in your slow cooker--just put all the ingredients in at one time, and set it to low for the entire work day.

Ingredients

---

• 2 Pounds Beef Steak cut into 1 inch cubes (I used top round steak)
• 4-6 Carrots cut on the bias into 1-1/2 inch pieces
• 3 Medium Onions (quartered).  You can also use Pearl Onions (check frozen food section)
• 3 Stalks Celery cut on the bias into 1 inch pieces.
• 2 Large Cloves Garlic (pressed)
• 8 Ounces Button Mushrooms quartered
• 1-3/4 Pounds Baby Redskin or other small potatoes (scrubbed--Do not peel) then Quartered
• 2 teaspoons Salt
• 1 teaspoon dried Thyme (crumbled)
• 1 teaspoon dried Basil (crumbled)
• 1 teaspoon dried Rosemary (crumbled)
  (If you substitute FRESH herbs, use 1 Tablespoon of each)

• 2 dried Bay Leaves
• 1 Tablespoon Raw or Organic Honey
• 1 Cup of Dry Red Wine (such as Cabernet)
• 1/2 teaspoon Fresh Ground Black Pepper
• 1 Can Condensed Beef Consomme Soup (undiluted)
• 3-4 Tablespoons Instant Tapioca
  

Directions

---

1. Preheat oven to 325 degrees F.
   
2. Into a large oven-safe dutch oven or casserole dish, place all ingredients except for potatoes, mushrooms, and wine.  Stir to thoroughly combine.  Bake for 2 hours.
   
3. Add potatoes, mushrooms, wine, and stir.  Bake an additional 1-1/2 hours until potatoes and beef are tender.

Stuffed Matzoh Ball Soup--Best this side of New Jersey

Difficulty:  Moderate
Servings:  12
Nutrition Information
Coming soon.

Here it is. . .As I promised, a tribute to the Kosher body builders--My stuffed matzoh ball soup.  Enjoy!



Ingredients

---

• 1 Box (2 packets) Matzoh Ball Mix (I like Manischewitz) Get it Delivered Right to your Door from Amazon:  MANISCHEWITZ Matzo Ball Mix, 5-Ounce Boxes
  
• 12 Cups Low Sodium Chicken Stock
• 3 Medium Carrots Sliced on the Bias (optional)
• 2 Stalks Celery Sliced on the Bias (optional)
• 4 Green Onions Finely Minced and a few sprigs Parsley Minced (for garnish)

For Stuffing

---

• 1 Tablespoon Canola Oil
• 1/2 Cup Chopped Onion
• 1/4 Cup Chopped Celery
• 1 Large Clove Garlic (pressed)
• 1/3 Cup Minced Fresh Parsley
• 3/4 Cup Diced Cooked Chicken
• 1 Large Egg
• 1/4 teaspoon Dried Rubbed Sage
• 1/4 teaspoon Salt
• 1/8 teaspoon Ground Nutmeg
• 1/8 teaspoon Freshly Grated Black Pepper

Directions

---

1. Mix BOTH PACKETS of the Matzoh Ball Mix according to package directions and refrigerate overnight.
   
2. Saute garlic, onion and celery in oil until softened (3-4 mins).
   
3. Into a food processor fitted with the knife blade, process sauteed mixture along with remaining stuffing ingredients until the mixture resembles a coarse paste.
   
4. Working with oiled or wet hands, form matzoh mixture into 12 balls.  You can make them half the size for a more elegeant presentation, but it's twice the work.  Hollow out the balls with your finger, fill with 1/12 of the stuffing and reform ball.
   
5. Poach the matzoh balls in boiling water (I prefer unsalted water, as I find the Manischewitz mix to be a little salty) for about 20 minutes in a covered stock pot.  Water should be boiling, but not so vigorously that it demolishes the matzoh balls.  Matzoh balls will come to the surface, then sink again.  When that happens, they're done.
   
6. Remove matzoh balls with slotted spoon.  Poached matzoh balls can be refrigerated for up to one day.

Just Before Serving

---

1. If previously refrigerated, rewarm matzoh balls in a covered casserole dish either in the microwave or conventional oven.
   
2. Bring chicken stock to a rolling boil.  Add the carrot and celery if desired and boil about 5-6 minutes until the vegetables are crisp tender.
   
3. Place 1 matzoh ball in each bowl, add 1/2 teaspoon or so of the minced green onion, ladle in the boiling chicken stock over the matzoh ball, and garnish with some minced parsley.

Garlic and Herb Roasted Chicken

Difficulty: EASY
Servings: 4

Nutrition Information:
Calories: 324
Fat:  12g.
Carbohydrates: <1g.
Protein: 42g.


A Great Sunday Dinner

---

This Sunday we herb-roasted a couple of whole chickens, accompanied by a recipe of garlic smashed rosemary-scented redskins, steamed broccoli, and Shirley's homemade stuffing.  I made gravy from the rendered pan drippings which worked nicely over the garlic-smashed redskins.  Talk about an easy, healthy Sunday meal brimming with flavor!

About This Recipe

---

The essential oils of the herbs in this recipe, especially oregano, basil, sage and thyme, contain high amounts of antioxidants. In fact, oregano has more than 42 times the antioxidant activity as apples, 30 times more than potatoes, and 12 times more than oranges. These herbs have many other healthy properties as well. Thyme, for example, contains high amounts of rosmarinic and ursolic acids which have cancer-protective effects. These herbs also possess many other health properties--google them.


Ingredients

---

• 1 Whole Chicken (3-4 lbs)--washed and patted dry
• 4 Cloves Garlic (divided)
• 2 Bay Leaves
• 3 Tablespoons Extra Virgin Olive Oil
• 1/2 teaspoon salt
• 1/2 teaspoon Fresh-Ground Black Pepper
• 1/2 teaspoon each of ground sage, dried basil, thyme, oregano, and marjoram (crush these herbs together in a mortar and pestle to release more essential oils)

Directions

---

1. Place the chicken breast side up in a shallow roasting pan.
   
2. Smash three cloves of garlic with the broad side of a chef's knife and vigorously rub the garlic all over the outside of the chicken. Place the garlic pieces and the two bay leaves into the cavity of the chicken.
   
3. In a small saucepan, combine the olive oil, remaining garlic clove (pressed or minced), salt, pepper, and the remaining herbs. Warm the garlic and herb infused oil over medium heat until the garlic begins to sizzle and release its essence.
   
4. Spoon about 1/3 of the herbed oil mixture into the cavity of the chicken and roll it around to evenly coat the interior of the cavity.
   
5. Brush the remaining herbed oil mixture all over the chicken. Allow the chicken to sit for a bit to allow the flavors to begin penetrating, and allow the bird to come to room temperature before roasting.
   
6. Preheat oven to 450 degrees F.
   
7. Roast chicken for 15 minutes at 450 degrees F. Then lower oven temperature to 350 degrees F. and continue roasting for 1 hour longer, basting 2 or 3 times during the hour.
   
8. Allow chicken to rest under a tent of foil for 15 minutes before carving.

Creamy Salmon Spread

Difficulty:  EASY
Yield: 9 1/3 cup servings – Keeps in refrigerator for 1 week

Nutrition Information
Calories: 138
Protein 14g; Carbohydrates 1.7g;
Saturated Fat 4g; Monosaturated Fat 3.7g

About This Recipe

---

Loaded with protein, nutrients, antioxidants, and flavor, this easy to prepare recipe is great made into a sandwich with lettuce and tomato or served as a paté with rye or multigrain crostini.  However you like it, salmon is rich in calcium, niacin, phosphorous, selenium, and vitamins B6 and B12.

Ingredients

---

• 1 (8 oz.) pkg. Light Cream Cheese (Neufchatel), softened
• ¼ C. Nonfat Greek Yogurt
• 1 Tablespoon Prepared Horseradish
• 2 Tablespoons Dijon Mustard
• Juice of 1/2 Lemon
• 1 Small Red Onion (finely diced)
• ½ of a 1 oz. package FRESH dill weed, finely minced
• 1 Lb. Leftover Grilled salmon or one 14-¾ oz. can Pink Salmon—drained, picked through, bones and skin discarded. If using canned salmon, DO NOT RINSE.
• Salt and pepper to taste

Mix all ingredients together and refrigerate for at least 2 hours to allow flavors to blend. Serve chilled.

This recipe also works well with an equivalent amount of water-packed solid white albacore tuna.

Did you know?

---

At 12 grams per half cup, Greek yogurt has double the protein of conventional yogurt.

Horseradish is a rich source of Glucosinolates. A study from the University of Illinois shows that horseradish has substantial quantities of glucosinolates, compounds that have been shown to increase human resistance to cancer. "Glucosinolates increase the liver's ability to detoxify carcinogens and they may actually suppress the growth of existing cancerous tumors," said Mosbah Kushad, U of I associate professor of foodcrop systems. "And our analysis of various horseradish varieties shows they are a rich source of these compounds." Horseradish has approximately 10 times more glucosinolates than Broccoli, the next richest source.

Dill is high in substances known as monoterpenes, also shown to have anti-cancer activity. Monoterpenes activate an enzyme called gluthathione-S-tranferase. When these components come in contact with oxidized molecules which would harm our body they become attached to them and neutralize the damages, working particularly hard against certain carcinogens such as benzopyrenes found in cigarette, incinerator and grill smoke.

Italian Style Chicken with Pasta

Servings:  4-5
Difficulty:  Easy (20 minutes of attended time; 2 hrs unattended)







About this Recipe

---

This recipe comes from my grandmother, Vincenza Villanelli.  She was a great Italian cook.  Most of the food she prepared we considered "Peasant Food". And looking back, most everything she prepared was healthy--lots of cooked tomato products; plenty of garlic and onions, dandelion salad, sauteed organic greens that she gathered in the woods; wild mushrooms; fava beans; lean meats; baccala (cod fish); anchovies; and she always cooked with olive oil.

This recipe has some fat, as the sauce gets it's richness from the chicken stewing in the sauce--skin, fat, bones, and all.  Grandma would always say "You gotta have fat chickens that are nice and yellow if you want a good sauce."  She also used to say that certain brands of tomato paste were bitter--always use Hunt's.  If you happen to use a different brand of tomato paste and your sauce turns out a little bitter, just add about 1 Tablespoon of brown sugar before returning the chicken to the sauce at the end.

Health Benefits of This Recipe

---

Cooked tomato products (spaghetti sauce, pizza sauce, tomato paste, tomato sauce, ketchup, etc.) contain high-concentrations of the antioxidant Lycopene.  Lycopene, perhaps best known for it's cancer preventative properties in prostate cancer, also helps neutralize free radicals in heart disease, helps break down LDL cholesterol, improves the health of the skin, helps reduce other forms of cancer, and even helps reduce the symptoms of age-related macular degeneration.  For more information on the benefits of Lycopene, click here.

Ingredients

---

• 1 Cut-up Fat Yellow Chicken (with skin and bones)
• 3-4 Tablespoons Extra Virgin Olive Oil
• 6 Cloves Garlic (minced or pressed)
• 1 (12-oz) Can Tomato Paste
• 4 (14.5-oz) Cans Crushed Tomatoes (or petite diced)
• 1 Tablespoon Salt
• 2 teaspoons Freshly Ground Pepper
• 1 Tablespoon Dried Basil (crushed)
• 1 Tablespoon Italian Seasoning (crushed)
• 1 Dried Bay Leaf
• 2 (4-oz) Cans Button Mushrooms (stems and pieces are fine)
• 1 (14.5  oz) Box Barilla Plus Pasta (comes in a yellow box) Or try your hand at HOMEMADE HI PROTEIN NOODLES <--recipe here
• Parmesan Cheese (omit for Kosher)

Directions

---

1. Preheat oven to 350 degrees.  Select a medium sized non-reactive roaster with a cover or an oven-safe dutch oven with cover. 
   
2. Place the open roaster over medium heat and add the olive oil and garlic.  Heat until the garlic begins to sizzle.
   
3. Season chicken pieces with salt and fresh ground pepper to taste.
   
4. Brown the seasoned chicken pieces on the stove top until the chicken pieces are golden brown (about 15 minutes).
   
5. In a bowl stir together the tomato paste, crushed tomatoes, salt, pepper, basil, bay leaf and Italian seasoning.
   
6. Pour the tomato mixture over the chicken, cover the roaster, and bake in the oven for 1 hour or just until the chicken is cooked through.  Remove the chicken from the sauce and set aside.
   
7. Add the mushrooms (juice and all) to the sauce, replace the cover and continue baking the sauce for another hour.
   
8. About 15 minutes before serving, return the chicken to the sauce and place the roaster back into the oven until chicken is heated through.  Meanwhile, cook your favorite pasta until al-dente.
   
9. Serve chicken over a generous serving of pasta and plenty of the flavorful sauce.  Add shredded or grated Parmesan cheese to taste.

Creamy Basil Pesto Alfredo (Reduced Fat)

Difficulty:  EASY

Servings:  7 
Nutrition Information

Per Serving:  114 Calories
Fat 10g total; 3g saturated; 1g polyunsaturated; 6g monosaturated

Protein:  3g

Carbohydrates 2g

About This Recipe

---

Basil is a strong antioxidant, has anti-bacterial properties, and has anti-inflamatory effects.  It's also a rich source of Beta-carotene, magnesium, iron, calcium, potassium and Vitamins C and K.  This recipe is a very quick and easy to make in a small food processor.  I pair it with some Barilla Plus (yellow box) pasta, which has a bit more protein, less carbs, and good ALA Omega-3 fats.  Better yet, try making my HOMEMADE HI PROTEIN NOODLES <--recipe here

Ingredients

---

• 1/2 C. PACKED Basil Leaves (coarsely minced)
• 4 Cloves Garlic (pressed)
• 2 Tablespoons Extra Virgin Olive Oil
• 4 Ounces Light Cream Cheese (Neufchatel)
• 1/2 Cup Lowfat Cottage Cheese
• 1/4 Cup Parmesan Cheese (grated or shredded)
• 3 T. skim milk
• 1/2 teaspoon Salt
• 1 teaspoon Pepper
• 1/2 C. Toasted Pine Nuts or Toasted Slivered Almonds (optional)

Directions

---

1. In the bowl of a small food processor combine basil, garlic and olive oil.  Pulse process until basil and garlic are well macerated.
   
2. Add remaining ingredients and process until completely smooth and sauce is nicely speckled with bits of basil.
   
3. Toss 2/3 of sauce with one 14.5 oz. package of cooked pasta, top servings with remaining sauce and garnish with toasted pine nuts or almonds and additional Parmesan cheese.  Serve immediately, if not sooner.

Shirley's Black Bean Cardio Salad

Difficulty:  Super EASY

Servings: 4 (1 cup) servings

Nutrition Information

Per Serving:  200 Calories; 4g. Fat (only 0.6g. saturated)
Fiber:  12g.

Protein:  12g

Carbohydrates (all clean):  33g

About This Recipe

---

This recipe comes from "My Girl Shirl" and it's loaded with heart-healthy nutrients--folate, soluble fiber, antioxidants, organic sulfur and flavonoids, and plenty of monosaturated and omega-3 fats.

Ingredients

---

• 2 (15 oz) Cans Black Beans (Drained and THOROUGHLY rinsed)
• 1 Red Bell Pepper finely diced
• 4 Scallions (green onions) thinly sliced
• 3 Tbsp. finely minced fresh Cilantro
• 2 Tbsp. White Wine Vinegar
• 1 Tbsp. good Extra Virgin Olive Oil
• Salt and Fresh Ground Pepper to Taste
• 1 (6 oz.) can Solid White, Water-Packed Tuna (optional)

Directions

---

In a large bowl, combine all ingredients, and thoroughly mix.  Cover and refrigerate for at least 1 hour to allow the flavors to blend.

Chicken Breasts on Spinach Fettuccini with Garlic Mushroom Wine Sauce

Difficulty:  EASY
Servings:  8

Nutrition Information
Calories:  354
Total fat: 9 g; Carbohydrates: 35 g; Protein:  36 g.


About This Recipe

---

High protein, low fat, and huge in flavor, this one dish meal will have you asking for more. . .Go ahead, it's GOOD for you TOO!

Ingredients

---

• 3 Tbsp. Extra Virgin Olive Oil
• 6 Cloves Garlic (divided)
• 8 Oz. Button Mushrooms, Sliced
• 1 (14-1/2 oz) Can Low Sodium  Chicken Broth
• 1 C. Dry Vermouth
• 2 Tbsp. Cornstarch
• 8 Boneless, Skinless Chicken Breast Halves (about 4 oz. each)
• 1 Lb. Spinach Fettuccini
• 2 Big Handfuls Shredded Parmesan Cheese (omit for Kosher)
• Salt and Pepper to Taste

Directions

---

1. Take two (of the 6) cloves of garlic and smash them with the broad side of a chef's knife.  Rub the smashed garlic cloves on both sides of chicken breasts.  Season breasts on both sides with salt and fresh ground pepper. 
   
2. Grill or Broil Chicken Breasts until cooked through. 
   
3. While chicken breasts are cooking, drop the pasta into boiling salted water and cook according to package directions, just until al dente.
   
4. Press or mince remaining 4 cloves of garlic and saute the garlic and the mushrooms in the 3 Tbsp. of EVOO.   Season with salt and fresh ground pepper, and saute until the mushrooms give up most of their liquid.
   
5. Combine Vermouth, Chicken Broth, and Cornstarch in a small bowl or pitcher.  Stir, and add the cornstarch/broth/wine mixture to the mushrooms and bring to a gentle simmer, whisking constantly.  Simmer until sauce is slightly thickened and satiny.  Taste and adjust salt and pepper. 
   
6. Drain pasta and place onto serving platter.  Top pasta with the chicken breasts, and pour all of the garlic mushroom wine sauce over the breasts and pasta.  Sprinkle with shredded Parmesan cheese.   Serve immediately.

Whole Beef Tenderloin with Rosemary Mushroom Bordelaise

About This Recipe

---

Rosemary minimizes or eliminates carcinogens formed when meat is cooked.  Scientists at Kansas State University found that seasoning beef with rosemary before grilling or roasting can reduce cancer-causing substances called heterocyclicamines by 30 to 100%.  Danish scientists got similar results when adding rosemary to dough.  Acrylamide, a potentially carcinogenic compound, forms in carb-rich foods when heated above 250 degrees F.  By incorporating 1 tablespoon of dried rosemary for each pound of flour, we reduced acrylamide by more than 50%, says Leif Skibsted, PhD, a professor of food chemistry at the University of Copenhagen.  He believes that the antioxidants in rosemary scavenge the harmful compounds.  

The White Button Mushrooms in the Rosemary Mushroom Bordelaise are a natural aromatase inhibitor.  Research as shown that White button mushrooms (Agaricus bisporous) are a potential breast cancer chemopreventive agent, as they suppress aromatase activity and estrogen biosynthesis.  For men, this also means that Button Mushrooms help to keep testosterone from converting to estrogen.  

Ingredients

---

For Roast

• 1 whole Beef Tenderloin (4-5 lbs) trimmed of all silver skin
• 1/2 Cup Olive Oil
• 4 Cloves Garlic (minced or pressed)
• 1 Tbsp. Finely Minced Fresh Rosemary Leaves
• Salt and Pepper

For Sauce

• 1 28-oz Carton Reduced Sodium Beef Stock
• 2 cloves Garlic (left whole and smashed with the back of a knife)
• 1 lb. White Button Mushrooms (cleaned and sliced or quartered)
• ½ Cup Dry White Wine
• ½ Cup Dry Red Wine
• 2 T. Cornstarch dissolved in ¼ Cup Cold Water
• 2 tsp. Finely Minced Fresh Rosemary Leaves
• ½ tsp. Salt
• ½ tsp. Fresh Ground Black Pepper

Directions

---

1. One day ahead, combine 4 cloves of minced garlic and the 1/2 Cup of olive oil into a small cup or bowl.  Allow the garlic to infuse the olive oil at room temperature overnight.
   
2. Into a small saucepan combine the beef stock and 2 smashed garlic cloves and gently reduce over medium heat until liquid is reduced to 1-1/2 cups.  This step can be prepared a day or more in advance, and the reduced beef stock refrigerated in a covered container until ready to use.
   
3. Brush the beef tenderloin with HALF the garlic infused oil including half the minced garlic bits.  Sprinkle all sides of roast with the 1 Tbsp. minced rosemary leaves, salt and plenty of fresh ground black pepper to taste.  Place roast diagonally in a shallow roasting pan.  Tuck the thin end under for even cooking.  Cover tightly with plastic wrap and refrigerate.  Remove the roast from the refrigerator and let stand at room temperature for 45 minutes prior to roasting. 
   
4. Preheat oven to 500 degrees F.  Roast for 20 minutes without disturbing.  Lower oven temperature to 375 degrees and continue roasting for another 12-15 minutes until a meat thermometer inserted into thickest part registers 135 degrees for rare.  Note that the thickest part of the roast will be rare, while the remainder of the roast will be more medium rare, and the thinner ends will be medium.
   
5. Remove roast from oven and tent with foil.  Allow the roast to rest 20 minutes before slicing.  If you don’t rest the tenderloin, when sliced, all the meat juices will end up on your cutting board and kitchen floor, rather than infused within the meat.  Your finished roast will be dry and ugly.  Always rest all cooked meats and poultry prior to slicing or plating. 
   
6. Make the sauce:    In a large skillet or sauté pan, sauté the mushrooms in remaining olive oil/garlic mixture from step  1, until the mushrooms begin to give up their liquid.  Add the wines and the reduced beef stock, rosemary, salt, and pepper.  Bring to a gentle boil, and then whisk in the cornstarch mixture.  Gently simmer about 5 minutes longer or until the sauce is slightly thickened and satiny. 

Garlic Smashed Rosemary-Scented Redskins

Difficulty:  EASY
Serving Size:  3 oz. (24 servings)

Nutrition Information
Calories:  102
Total Fat:  4 g
Carbohydrates:  17 g (all complex)
Fiber:  2 g; Protein:  2 g


Ingredients

---

• 5 lbs. Redskin Potatoes, lightly scrubbed, rinsed, and quartered.
• 5 cloves garlic (divided)
• 8 Tbsp. Butter
• 1 tsp. finely minced Fresh Rosemary Leaves
• ½ tsp. ground nutmeg
• ½ to ¾ C. Skim Milk (heated)
• Salt and Fresh Ground Black Pepper to taste

Directions

---

1. Boil potatoes in salted water with three cloves of garlic that have been smashed with the side of a chef’s knife. 
   
2. Melt butter with remaining two cloves of garlic (minced or pressed) and the minced rosemary leaves.
   
3. Drain potatoes thoroughly and return to pan and coarsely mash.  Stir in the melted garlic-rosemary butter, and nutmeg.  Add enough hot milk to yield the desired consistency.  Season with salt and pepper to taste.

Marinated Mediterranean Longevity Salad

Marinated Longevity Salad

Yield:  Enough for a small army (About 25 generous servings)
Difficulty:  Easy

Nutrition Info, based on 1/2 cup base:

calories:  147

Fat:  11g total (mono 8g, sat 1, polyunsat 2)

Carbs (all CLEAN):  10g

Protein:  3g

About This Recipe

---

If you could take every macro-nutrient for good health and longevity and put it into one bowl, this would be it.  This recipe is a powerhouse of flavorful, colorful, raw vegetables,herbs, fiber, and good monosaturated fat. The 5 types of beans provide a good amount of protein.  This is always a crowd-pleaser at parties.  The marinated base keeps in a covered container in the fridge for a good week.  Be sure to rinse the beans thoroughly to eliminate 45% of the sodium.

Four Easy Steps

---

1. Make the dressing (recipe follows).
   
2. Make the base and marinate overnight (recipe follows).
   
3. Just before serving, cut or tear any hearty lettuce (romaine works well) into bite size pieces.
   
4. Into your salad bowl, mix equal parts of the marinated bean mixture and lettuce.  Toss with serveral big handfuls of shredded Parmesano Reggiano cheese and additional dressing to taste.  Croutons at the last minute optional.

Dressing

---

• 1/3 C. Red Wine Vinegar
• 4 Cloves Garlic Pressed
• 2 T. Dijon Mustard
• 1 T. Freshly Squeezed Lemon Juice
• 3 T. Honey
• 1-1/2 C. Good Extra Virgin Olive Oil (taste matters!)
• Plenty of Salt and Fresh Ground Pepper to Taste

Mix first 5 ingredients in a shaker or bowl till combined.  Slowly add olive oil while shaking or whisking to form an emulsion.  Set aside.

Base -- Keeps in the refrigerator for a good week or so

---

• 1 can Garbanzo Beans Drained and Rinsed
• 1 can Dark Red Kidney Beans Drained and Rinsed
• 1 can Cannelli Beans Drained and Rinsed
• 1 can Black Beans Drained and Rinsed
• 1 cup Diced Celery
• 1 cup Fresh Raw Green Beans or Snap Peas cut on the bias
• 1 Red Bell pepper diced
• 1 box of Grape Tomatoes halved
• 1 can Medium or Small Pitted Black Olives drained
• 2 14-oz cans Small Artichoke Hearts (or 2 14-oz jars marinated) drained and quartered
• 1 med. Red Onion diced (or more to taste)
• 1 cup Packed Minced Italian Parsley (or the whole bunch!)
• 1 cup Broccoli coarsely diced
• 1 cup Cauliflower coarsely diced 

Combine in a large covered bowl with 2/3 of dressing and marinate at least 4 hours or overnight in the refrigerator.

Optional -- Top with 6 ounces of grilled salmon, chicken or steak; or a can of albacore tuna for a nice one-dish meal!

 

Appetizer of Champions--Black Bean Dip

Serving Size:  4 Tbsp
Difficulty:  EASY
Calories 90; Fat 3g. (1g. saturated); Carbohydrates 3g;
Protein 4g; Fiber 2g





About This Recipe

---

This recipe calls for canned black beans.  If you read the label, you'll notice that, save for reduced-sodium versions, all canned beans are high in sodium.  Thoroughly rinsing canned beans reduces the sodium content by 45%!  Always thoroughly rinse canned beans, especially if you have issues with hypertension.  You can reduce the sodium further, by starting with reduced sodium black beans, but you'll pay about 50% more per can.  I say just by the cheap ones and rinse the hell out of them.  This recipe is high in fiber, contains good fats, and  weighs in at a whopping 4 grams of protein per serving.  What's more, it tastes great!  Enjoy it with some homemade garlic pita chips.

Ingredients

---

• 2 Tbsp. Extra Virgin Olive Oil
• 4 Cloves Garlic (finely minced or pressed)
• 1 Medium Onion Diced
• 3.5 tsp. Ground Cumin (watch the freshness--cumin loses its flavor quickly)
• 1.5 tsp. Dried Oregano
• 1 4-oz Can Chopped Green Chilis (drained)
• 1 small jalapeno pepper finely minced (with seeds for a kick, or seedless for mild)
• 2 15-oz. Cans Black Beans (Drained and THOROUGHLY rinsed)
• 1 Cup Lowfat Cottage Cheese
• 4 Oz. Light Cream Cheese
• 1/2 C. Packed Minced Cilantro
• Juice of One Lime
• 2 tsp. Salt and 1/2 tsp. Black Pepper (more or less to taste)

Directions

---

1. In a medium-sized wide saucepan or saute pan, heat olive oil over medium heat and add garlic, onion, cumin, and oregano.  Saute until onions and garlic are slightly softened (about 5 minutes).  Stir in the green chilis.  Remove from heat and cool to room temperature.
   
2. In the bowl of food processor fitted with the metal knife blade, process the cream cheese and cottage cheese until smooth. 
   
3. Add remaining ingredients except for the cilantro to the food processor and process until smooth.
   
4. Pulse in the 1/2 cup of packed cilantro just until incorporated.
   
5. Chill overnight to blend flavors.  Garnish with additional chopped cilantro.

Northern Italian Spaghetti Sauce with Meat

 

About this Recipe

---

This recipe comes from a good friend Rosemary Andreozzi Schwenk, who's ancestors hail from Lucca.  This sauce, with a hint of cinnamon, nutmeg, and allspice is typical of the region.  Rosemary's original recipe used garlic salt (which some say is necessary for good sauce).  In this version, I use fresh garlic instead and add mushrooms which are a natural aromatase inhibitor.

Health Benefits of This Recipe

---

Cooked tomato products (spaghetti sauce, pizza sauce, tomato paste, tomato sauce, ketchup, etc.) contain high-concentrations of the antioxidant Lycopene.  Lycopene, perhaps best known for it's cancer preventative properties in prostate cancer, also helps neutralize free radicals in heart disease, helps break down LDL cholesterol, improves the health of the skin, helps reduce cancer, and even helps reduce the symptoms of age-related macular degeneration.  For more information on the benefits of Lycopene, click here.

Ingredients

---

• 4 lbs. lean ground beef
• 1/4 C. Extra Virgin Olive Oil
• 6 cloves garlic (peeled and pressed or minced)
• 1 bunch Italian or Curly Parsley (minced)

• 3 med. Onions
• 2 Organic Carrots
• 3 Ribs of celery
• 2 26-oz cartons Chicken Stock (divided)

• 1-2 Tablespoons Salt (depending on taste)
• 2 teaspoons Black Pepper (or more to taste)
• 1 teaspoon Nutmeg
• 3/4 teaspoon Allspice
• 1 teaspoon Cinnamon

• 1 15-oz can Tomato Sauce
• 2 12-oz cans Tomato Paste
• 2 7-oz cans Button Mushrooms (stems and pieces are fine)

Directions

---

1. Working in a large non-reactive roasting pan (with cover), brown the ground beef with the garlic and parsley on stove top in 1/4 C. olive oil.
   
2. Working in 2 or 3 batches, puree the onions, carrots, and celery in a food processor with 1/2 of one carton of chicken stock.
   
3. Add the pureed vegetable mixture to the browned meat and stir to thoroughly combine.  Cover the roaster and bake in a 425 degree oven for 15 minutes.
   
4. Remove the roaster from the oven and add the salt, pepper, nutmeg, allspice, cinnamon, and the remaining half of the first carton of chicken stock.  Stir until thoroughly incorporated and return the covered roaster to the oven for another 15 minutes.
   
5. Remove the roaster from the oven and add the tomato sauce, tomato paste, and remaining carton of chicken stock.  Thoroughly stir to combine.  Add the mushrooms (juice and all) and stir again.  
   
6. Lower oven temperature to 350 degrees and roast again in the covered roaster for 1-1/2 to 2 hours WITHOUT STIRRING.  Use care to NOT scrape any burned sauce that has splashed on the sides of the roaster, as it will make the sauce bitter. Taste and adjust seasonings as desired.