SIMPLE CHANGES FOR LIFE-LONG HEALTH

tIPS FOR LIFE-Long HEALTH

Looking to build healthier habits? Remember, you don’t have to change everything all at once. Start with small steps that you can feel good about.

1. Add nutrient-rich foods. Instead of thinking about what not to eat, think about the things you can add to your diet. Strive to incorporate more greens and colorful veggies into your meals.
2. Eat closer to nature. Concentrate on whole foods in their natural forms, such as fruits and vegetables. If it looks like it did when it grew from the earth, that's your cue that it's a healthier choice.
3. Go for whole grains. Instead of reaching for regular pasta or white bread, look for varieties made with 100% whole grain flour. Better yet, fill your belly with whole grains, such as brown rice, quinoa or barley.
4. Find alternatives to oil. Believe it or not, you don't need added oils to make the foods you love. You can steam fry those onions and replace the oil in those muffins with applesauce.
5. Reorganize your plate. Think of lean meat and fish as flavor boosters instead of the main event. Put beans, whole grains and veggies in the spotlight, and keep servings of meat and fish at 3 ounces or less (that’s about the size of a deck of playing cards).

Hungry for more? Check out our Four Pillars of Healthy Eating.

Blueberry Muffin Batter Smoothie

 There is a new smoothie trending and it includes uncooked oatmeal! I wasn't excited about this because I couldn't imagine drinking anything with raw oatmeal in it. Well one of my co-worker made a version of this that you make in a jar, shake and leave in the fridge overnight...and it was pretty good. So I'm going to try this one...replacing the blueberries with strawberries and adding chia seeds. This will be tomorrows breakfast!

Ingredients:

3/4 cup vanilla almond milk
1/3 cup blueberries, fresh or frozen
2 Tbs whole oats
1 1/2 Tbs cashew butter
1/2 tsp vanilla extract
ice
1/2 scoop vanilla protein powder, optional


Directions:

In a blender, combine all ingredients until smooth. Add ice and pulse the blender for a thicker smoothie. Enjoy!

Creole Bread Pudding With Bourbon Sauce

Ok this is the grand ending for today's series of all things Loosiana and it is not at all healthy but it is delicious. So...everything in moderation. Make this for the office or a party or potluck so it's not residing in your kitchen...but do make this. The intro stated that this recipe originates from New Orleans chef Leah Chase, the queen of Creole cuisine (and from Dooky Chase's Restaurant in New Orleans, Louisiana). If this is true then I'm sure it is amazing. I have watched interviews with her and I was so inspired by her passion for cooking good food. I haven't tried this one yet...I'm waiting for an occasion where there will be enough people to make it disappear so I won't eat more than my fair share. Here is a challange..lets try to make a health version of this...after you try the original. If you try it before I do please let me know just how good it is. 

INGREDIENTS
Nutrition
SERVINGS 10-12
Bread Puddin
2(12 ounce) cans evaporated milk6large eggs, lightly beaten
1cup water1(16 ounce) day-old French bread, loaf cubed
1(8 ounce) can crushed pineapple, drained
1large Red Delicious apple, unpeeled and grated
1 1⁄2cups sugar1cup raisins5tablespoons vanilla extract1⁄4cup butter, cut into 1/2-inch cubes and softened
Bourbon Sauce
3tablespoons butter1tablespoon all-purpose flour1cup whipping cream
1⁄2cup sugar2tablespoons Bourbon1tablespoon vanilla extract1teaspoon ground nutmeg


DIRECTIONS
Preheat oven to 350°F.
In a large mixing bowl, whisk together the evaporated milk, eggs and water until well blended. Add bread cubes, stirring to coat thoroughly. Stir in pineapple, grated apple, sugar, raisins and vanilla extract. Stir in melted butter, blending well.
Pour into a greased 13- x 9-inch baking dish. Bake at 350° for 35 to 45 minutes or until set and crust is golden. Remove from oven, and let stand 2 minutes.
For the Bourbon Sauce (which I prepared while the bread pudding was baking), melt butter in a small saucepan over medium-low heat; whisk in flour, and cook, whisking constantly, for 5 minutes. Stir in cream and sugar; cook, whisking constantly, for 3 minutes or until thickened. Stir in bourbon, vanilla, and nutmeg; cook, whisking constantly, 5 minutes or until thoroughly heated.
Spoon Bourbon Sauce over each serving of Creole Bread Pudding.

Crawfish Étouffeé with Louisiana White Rice

I'm in a Loosiana kind of mood today and so here we go with another home town favorite...CRAWFISH! Its about that time of year when they become available by the pound - already seasoned and cooked to perfection. I love them..even though you really work hard and break nails to get to this tiny bite of goodness it's so worth it. I add them to my gumbo and to Jambalaya - there are really crawfish pies and crawfish balls but there is nothing quite as good as crawfish etouffee. Ahhhhh all of the fresh herbs and spices that go into making that roux that perfectly coats, flavors and complements the crawfish tails. You ladle that goodness over the perfectly cooked white or brown rice and Tada! you have got yourself an amazing meal! I have not tried this one yet but it is on the list of to-do-soon. 

Crawfish Étouffeé with Louisiana White Rice

Crawfish Étouffeé (serves 6)
3 tablespoons canola oil
3 tablespoons flour
1 small onion, diced
1 stalk celery, diced
Half a red bell pepper, diced
2 cloves garlic, minced
Leaves from two sprigs of fresh thyme
¼ teaspoon cayenne pepper 1 teaspoon smoked paprika
1 small tomato, peeled, seeded, and diced
1 quart Basic Shellfish Stock (see above recipe)
3 tablespoons butter
1 pound peeled crawfish tails (from 2 ½ pounds live)
2 green onions, chopped
2 dashes Worchestershire
2 dashes Tabasco Salt Freshly ground black pepper
3 cups cooked Basic Louisiana Rice (see above recipe)

1. Heat the oil in a large saucepan over medium-high heat. Whisk the flour into the very hot oil. It will immediately begin to sizzle and fizz. Keep whisking and reduce the heat to moderate. Continue whisking until the roux takes on a gorgeous dark brown color, about 15 minutes. *I don’t know if I screwed something up but mine only took about half that time* Add the onions, reduce the heat, and cook until the onions caramelize. If you add all the vegetables at the same time, the water that results will boil the onions and their sugars won’t caramelize.

2. When the onions have turned the roux shiny and dark, add the celery, bell peppers, garlic, thyme, cayenne, and paprika. Cook for 5 minutes. Now add the tomatoes and the Shellfish Stock and increase the heat to high.

3. Once the sauce has come to a boil, reduce the heat to moderate and let simmer 5-7 minutes, stirring often. Be careful not to let it burn or stick to the bottom of the pan.

4. Reduce the heat to low and stir in the butter. Add the crawfish tails and green onions. Season with Worcestershire, Tabasco, salt, and black pepper. Once the crawfish tails have heated through, remove the saucepan from the heat.

5. Serve in individual bowl over rice.

Basic Louisiana White Rice (Makes about 4 cups) 

1 tablespoon chicken fat, extra-virgin olive oil, or butter
1 small onion, minced
1-1/2 cups Louisiana long-grain white rice
3 cups Basic Chicken Stock (see above recipe)
1 bay leaf
1-2 pinches salt

1. Put the fat, oil, or butter and the onions into a medium saucepan and sweat the onions over moderate heat until they are translucent, about 5 minutes. Pour the rice into the pan and stir for 2 minutes. Then add the chicken stock and bring to a boil. Add the bay leaf and salt.

2. Cover the pan with a lid, reduce the heat to low, and cook for 18 minutes. Remove the pan from the heat, fluff the rice with a fork, and serve.

The Cheesecake Factory Cajun Jambalaya Pasta

Hold on to your hats! This is an amazing dish - healthy and yes it's pretty simple to make. I made it for dinner a few weeks ago and loved it so I had to share. I am a lover of all things Cajun. Hey, I am a Louisianian after all. If you are a pasta, shrimp, bell pepper, onion lover you must treat yourself to this experience. I love mushrooms with everything so I added some to this along with asparagus. I mixed the pasta in at the end...if you decide to do this make sure to cook the pasta al dente since it will continue to cook when you stir it in with the sauce. If you make it please come back and let me know your thoughts. You are gonna want to tell Ya mom'n'em (your immediate family) about this..lol.

Ingredients

• 1/2 t White Pepper, 1/2 t Cayenne Pepper
• 1 1/2 t Salt, 1/2 t Paprika
• 1/4 t Garlic Powder, 1/4 t Onion Powder
• 2 skinless, boneless Chicken Breasts
• 1/2 lb. Large Shrimp, peeled and deveined
• 5 Qt Water
• 6 oz Plain Fettuccine
• 6 oz Spinach Fettuccine
• 2T Olive Oil
• 2 medium Tomatoes, chopped
• 1 small Green Pepper, sliced
• 1 small Red Pepper, sliced
• 1 small Yellow Pepper, sliced
• 1 small Onion, sliced
• 1 1/2 cups Chicken Stock
• 1 T Cornstarch
• 2 T White Wine
• 2 t chopped fresh Parsley

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Directions

• 1
  Mix first 6 ingredients in a small bowl. Cut chicken into bite-size pieces. Use about 1/3 of seasoning to coat chicken. In another bowl sprinkle 1/3 seasoning on shrimp. Cook pasta to Al Dente and drain.
• 2
  Heat 1 T olive oil in skillet over high heat. Saute Chicken for 2 minutes per side. add shrimp and cook for another 2 minutes. Remove from pan. Put pan with juices back over high heat and add remaining oil. Add tomatoes, peppers, and onion to oil. Sprinkle with remaining spice and saute for about 10 minutes.
• 3
  Add chicken and Shrimp back in and pour 3/4 cup chicken stock in pan. Cook over high until liquid is almost gone. Add remaining 3/4 cup of stock. Stir constantly scraping blackened stuff on the bottom of pan. reduce broth some and then turn to low. Combine cornstarch with wine in small bowl. Add to pan and simmer until thickens. Serve over noodles and top with parsley for garnish.

All Things Mexican! A special birthday meal...

I am a lover of all things that fall under category "Mexican" food. Today is my son-in-law Charleston's birthday so we are going to try this recipe today along with a few others to create a fantastic dinner. Can you imagine the level of deliciousness with all of these bright zesty flavors kicked up with tequila and the spice of jalapeno and chili powder??!! Ridiculous! I put together a menu for the day that I'm hoping will work. 
We're going to make the Tequila Lime Chicken, La Fondita Fish Tacos
Buffalo Mexican Shrimp Skewers, Coconut Cilantro Rice Pilaf, Black Beans and a Black Bean Salsa and Guacamole with tortilla chips. For dessert I'm thinking about Key Lime Cake. The recipes are noted below.
 Check it out - try making the dishes and let me know what you think. Looking forward to dinner!

Tequila Lime Chicken

Recipe courtesy of Ina Garten

Total Time:
8 hr 30 min
Prep:
10 min
Inactive:
8 hr 5 min
Cook:
15 min
Yield:6 servings
Level:Easy


Ingredients
1/2 cup gold tequila
1 cup freshly squeezed lime juice (5 to 6 limes)
1/2 cup freshly squeezed orange juice (2 oranges)
1 tablespoon chili powder
1 tablespoon minced fresh jalapeno pepper (1 pepper seeded)
1 tablespoon minced fresh garlic (3 cloves)
2 teaspoons kosher salt
1 teaspoon freshly ground black pepper
3 whole (6 split) boneless chicken breasts, skin on
Directions
Combine the tequila, lime juice, orange juice, chili powder, jalapeno pepper, garlic, salt, and pepper in a large bowl. Add the chicken breasts. Refrigerate overnight.
Heat a grill with coals and brush the rack with oil to prevent the chicken from sticking. Remove the chicken breasts from the marinade, sprinkle well with salt and pepper, and grill them skin-side down for about 5 minutes, until nicely browned. Turn the chicken and cook for another 10 minutes, until just cooked through. Remove from the grill to a plate. Cover tightly and allow to rest for 5 minutes. Serve hot or at room temperature.

La Fondita Fish Tacos
Copyright 2010, Joe Realmuto, All Rights Reserved

Total Time:
35 min
Prep:
15 min
Cook:
20 min
Yield:2 to 3 servings
Level:Easy
Ingredients

3 eggs, well beaten
8 ounces dark beer (recommended: Modelo Negra)
2 teaspoons dry mustard (recommended: Colmans)
1 tablespoon red chili powder
Kosher salt
1 teaspoon sugar
1 1/2 cups all-purpose flour, plus extra for dredging
Vegetable oil, for frying
1 1/2 pounds codfish, cut into serving pieces
2 tablespoons olive oil
8 white corn tortillas
Chipotle Mayonnaise, recipe follows
Shredded cabbage
Chipotle Mayonnaise:
1 1/2 cups mayonnaise
1 1/2 tablespoons fresh lime juice
1 1/2 tablespoons chopped fresh cilantro leaves
2 1/2 tablespoons chipotle chili puree
Pinch kosher salt
Directions

Put the eggs, beer, mustard, chili powder, 1 tablespoon salt and sugar in a medium bowl and mix until smooth. Add the flour and continue mixing until it is a little thinner than pancake batter.

In a deep-fryer or heavy-bottomed pot, heat enough vegetable oil to come halfway up the sides of the pot, to 375 degrees F. Dredge the fish pieces in flour and then into the batter and fry until golden brown. Remove from the oil to a paper towel lined plate and sprinkle with salt.

Heat the olive oil in a large saute pan and warm the tortillas. Spread each tortilla with a tablespoon of Chipotle Mayonnaise and arrange a piece of fried fish on top. Add some shredded cabbage to each tortilla and serve.

A viewer, who may not be a professional cook, provided this recipe. The Food Network Kitchens chefs have not tested this recipe and therefore, we cannot make representation as to the results.

Chipotle Mayonnaise:
Mix the mayonnaise, lime juice, cilantro and chipotle chili puree together in a medium bowl, add the salt and mix again. Cover and refrigerate until ready to use.

Yield: 1 1/2 cups

COCONUT CILANTRO RICE PILAF:

• 2 tablespoons olive oil
• 1/2 cup chopped yellow onion
• 1/4 cup chopped red bell pepper
• 2 tablespoons minced shallots
• 1 teaspoon minced garlic
• 1 1/4 cups long-grain white rice

• 1 1/2 cups vegetable stock or shrimpstock
• 1/2 cup coconut milk
• 1/2 cup sweetened cream of coconut
• 1 teaspoon salt
• 1/2 teaspoon ground white pepper
• 3 tablespoons chopped fresh cilantro

Spread the coconut on a baking sheet and bake until lightly toasted and golden, about 5 minutes. 

Heat the oil in a heavy 4-quart saucepan over medium-high heat. Add the onions, bell peppers, shallots, and garlic, and cook, stirring, for 2 minutes. Add the rice, stir to coat with the oil, and cook for 1 minute. Add the vegetable stock, coconut milk, sweetened cream of coconut, salt, and pepper, and bring to a light boil. Reduce the heat to low, cover, and simmer until the rice is tender and all the liquid is absorbed, about 20 to 22 minutes. 

Remove from the heat and let sit 10 minutes. Fluff with a fork, stir in the cilantro, and serve hot. In this picture it's being served under poached grouper.

Perfect Black Beans

Recipe courtesy of Melissa d'Arabian

Total Time:
13 hr 45 min
Prep:
15 min
Inactive:
12 hr
Cook:
1 hr 30 min
Yield:4 servings
Level:Easy
Ingredients

1/2 pound dried black beans
1 medium onion, roughly chopped
3 fresh garlic cloves, pressed
1/2 teaspoon dried oregano leaves
1/2 teaspoon ground cumin
Pinch red pepper flakes
2 teaspoons sugar
2 tablespoons white wine vinegar
Salt and freshly ground black pepper
Chopped scallions, for garnish
Directions

The night before, soak the black beans in a large pot of water. The next day, rinse the beans, cover with 3 cups of fresh water and bring to a boil over high heat. Reduce the heat and simmer covered for 30 minutes, skimming off any foam. Stir in the onion and simmer 30 minutes more. Add the garlic, oregano, cumin, and red pepper flakes, and simmer uncovered for 30 minutes, stirring occasionally. Stir in sugar and vinegar, and taste before seasoning with salt and pepper. Turn out into a large serving bowl and garnish with chopped scallions.

Black Bean Salsa
Recipe courtesy of Paula Deen

Total Time:
7 hr 20 min
Prep:
20 min
Inactive:
7 hr
Yield:12 servings
Level:Easy
Ingredients

2 (15-ounce) cans black beans, rinsed and drained
1 (17-ounce) package frozen whole kernel corn, thawed
2 large tomatoes, seeded and diced
1 large avocado, peeled and diced
1 small onion, diced
1/8 to 1/4 cup chopped fresh cilantro leaves
2 tablespoons lime juice
1 tablespoon red wine vinegar
Salt and pepper
Directions

Mix all ingredients thoroughly in a large bowl. Cover and chill overnight. Taste and add salt, pepper or more lime juice as necessary. Serve with tortilla chips as an appetizer, or with grilled chicken breast as a meal.

Guacamole
Recipe courtesy of Ina Garten

Total Time:
10 min
Prep:
10 min
Yield:3 cups
Level:Easy
Ingredients

4 ripe Hass avocados
3 tablespoons freshly squeezed lemon juice (1 lemon)
8 dashes hot sauce (recommended: Tabasco)
1/2 cup small-diced red onion (1 small onion)
1 large garlic clove, minced
1 teaspoon kosher salt
1 teaspoon freshly ground black pepper
1 medium tomato, seeded, and small-diced
Directions

Cut the avocados in half, remove the pits, and scoop the flesh out of their shells into a large bowl. (I use my hands.) Immediately add the lemon juice, hot sauce, onion, garlic, salt, and pepper and toss well. Using a sharp knife, slice through the avocados in the bowl until they are finely diced. Add the tomatoes. Mix well and taste for salt and pepper.

Key Lime Cake
Recipe courtesy of Trisha Yearwood

Total Time:
1 hr 15 min
Prep:
20 min
Inactive:
15 min
Cook:
40 min
Yield:12 servings
Level:Easy
Ingredients

Cake:
Butter, for greasing pan
Flour, for dusting pan
One 3-ounce package lime flavored gelatin
1 1/3 cups granulated sugar
2 cups sifted all-purpose flour
1/2 teaspoon salt
1 teaspoon baking powder
1 teaspoon baking soda
1 1/2 cups vegetable oil
3/4 cup orange juice
1 tablespoon lemon juice
1/2 teaspoon vanilla extract
5 large eggs, slightly beaten
Glaze:
1/2 cup key lime juice (from about 25 small key limes or 4 large regular limes)
1/2 cup confectioners' sugar
Icing:
1/2 cup (1 stick butter), room temperature
One 8-ounce package cream cheese, room temperature
One 1 pound box confectioners' sugar
Directions

For the cake: Preheat the oven to 350 degrees F and grease and flour one 9-by-12-by-2-inch cake pan.

In a large mixing bowl, mix the gelatin, granulated sugar, flour, salt, baking powder and baking soda. Stir to mix well. Add the oil, orange juice, lemon juice, vanilla, and eggs. Mix until well combined. Pour the batter evenly in the pan and bake for 35 to 40 minutes. Test for doneness by lightly touching the tops or inserting a toothpick. Cool the cake in the pan for 5 minutes then turn out onto a cooling rack.

For the glaze: While the cake is still hot, mix the lime juice and confectioners' sugar together well. Pierce the cake with a fork to allow the glaze to soak in better and pour it over the cake on the cooling rack. Allow cake to cool completely as you prepare the icing.

For the icing: Cream the butter and cream cheese. Beat in the confectioners' sugar until mixture is smooth and easy to spread. Spread the icing on the top and sides of the cake.

Cook's Note: you can also use three 9-inch round cake pans and make this into a layer cake.