Chris Gagnon

Easy Local Tomato Salad

2011-09-16T11:21:00.000-07:00

Here is an easy salad anyone can make after taking a quick trip to their local farm stand. There is nothing better than fresh tomatoes when they are in season. And for those of us who live in New England, that season is right now!

Ingredients:

- Red tomatoes (heirloom or Burgundy wine)
- Yellow cherry tomatoes
- Fresh cucumber
- Feta cheese
- Fresh oregano
- Extra virgin olive oil - the good stuff!

Preparation:

Quarter the red tomatoes and halve the yellow tomsatoes. Slice your cucumber into 1/4" slices and then align them around an appropriate plate. See my picture for a demonstration. Leave a gap in the center for your feta cheese, drizzle with olive oil, and lastly sprinkle with fresh oregano. You can also add some good balsamic if you like.

Enjoy!

The Forbidden Food You Should Never Stop Eating

2011-09-03T08:58:00.000-07:00

Posted By Dr. Mercola | September 01 2011
The demonization of saturated fat began in 1953, when Dr. Ancel Keys published a paper comparing saturated fat intake and heart disease mortality. His theory turned out to be flimsy, to say the least, but the misguided ousting of saturated fat has continued unabated ever since. Fortunately, the truth is finally starting to come out, as medical scientists have begun to seriously question Keys' findings.

Time to Put Ancel Keys' Theory to Rest

Keys based his theory on a study of six countries, in which higher saturated fat intake equated to higher rates of heart disease. However, he conveniently ignored data from 16 other countries that did not fit his theory. Had he chosen a different set of countries, the data would have shown that increasing the percent of calories from fat reduces the number of deaths from coronary heart disease.

And, as illustrated in the featured article, when you include all 22 countries for which data was available at the time of his study, you find that those who consume the highest percentage of saturated fat have the lowest risk of heart disease.

Furthermore, many have now realized that it's the trans fat found in margarine, vegetable shortening, and partially hydrogenated vegetable oils that is the true villain, causing far more significant health problems than saturated fat ever could!

Still, despite the scientific evidence, the low-fat dogma remains a favorite among most government health authorities. Case in point: the most recent food chart issued by the U.S. Department of Agriculture (USDA) in December of last year, recommends reducing your saturated fat intake to a mere seven percent of caloric intake—down from its previously recommended 10 percent…

Newer Studies Debunk Keys' Theory

The USDA's lowered recommendation is illogical when you consider the evidence available today, which supports saturated fat as a necessary part of a heart healthy diet. For example, as discussed in the featured article, a number of indigenous tribes around the world are living proof that a high-saturated fat diet equates to low mortality from heart disease.

These include:

Tribe	Primary Diet	Percentage Saturated Fat
Maasai tribe in Kenya/Tanzania	Meat, milk, cattle blood	66 percent
Inuit Eskimos in the Arctic	Whale meat and blubber	75 percent
Rendille tribe in NE Kenya	Camel milk, meat, blood	63 percent
Tokealu, atoll islands in New Zealand territory	Fish and coconuts	60 percent

And then there's human breast milk, which contains 54 percent saturated fat. Since breast milk is the most perfect diet in existence for developing infants, the presence of high amounts of saturated fat cannot easily be construed as a "mistake."

Furthermore:

A meta-analysis published last year, which pooled data from 21 studies and included nearly 348,000 adults, found no difference in the risks of heart disease and stroke between people with the lowest and highest intakes of saturated fat.
In a 1992 editorial published in the Archives of Internal Medicine, Dr. William Castelli, a former director of the Framingham Heart study, stated:

"In Framingham, Mass., the more saturated fat one ate, the more cholesterol one ate, the more calories one ate, the lower the person's serum cholesterol. The opposite of what… Keys et al would predict…We found that the people who ate the most cholesterol, ate the most saturated fat, ate the most calories, weighed the least and were the most physically active."
Another 2010 study published in the American Journal of Clinical Nutrition found that a reductionin saturated fat intake must be evaluated in the context ofreplacement by other macronutrients, such as carbohydrates.

When you replace saturated fat with a highercarbohydrate intake, particularly refined carbohydrate, you exacerbate insulinresistance and obesity, increase triglycerides andsmall LDL particles, and reduce beneficial HDL cholesterol. The authors state that dietary effortsto improve your cardiovascular disease risk should primarily emphasize the limitation of refined carbohydrate intake, and weight reduction.

I believe that last point is very important, and is likely a major key for explaining the rampant increase in obesity, heart disease and diabetes. And once you can pinpoint the problem, turning it all around becomes that much easier.

Carbohydrates, Not Fat, is the Root of Obesity and Heart Disease

Heart disease is so common today, it's hard for people to remember that a mere 100 years ago, this disease was really uncommon. As Dr. Donald Miller writes in the featured article:

"There were 500 cardiologists practicing in the U.S. in 1950. There are 30,000 of them now – a 60-fold increase for a population that has only doubled since 1950."

Such an explosion of heart disease indicates that something has changed that is contributing to this epidemic.

What is that "something"?

Our diet!

Most likely, the studies that have linked the so-called "Western diet" to an increased heart disease risk simply confirm that sugar and refined carbohydrates are harmful to your heart health. Because although the Western diet is high in red and processed meats and saturated fats, it's also alarmingly high in sugar and refined carbs like bread and pasta. And, as concluded in the last study listed above, when you reduce saturated fat and increase refined carbohydrates, you end up promoting obesity, heart disease and diabetes...

Gary Taubes has also done an excellent job of explaining the connection between carbs and obesity and its related health issues in his book Why We Get Fat: and what to do about it.

In a nutshell, eating fat and protein does not make you fat—carbohydrates do.I firmly believe the two primary keys for successful weight management and reducing your risk for diabetes, heart disease and other weight-related health problems are:

Severely restricting carbohydrates (sugars, fructose, and grains) in your diet, and
Increasing healthy fat consumption

According to last year's Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, the top 10 sources of calories in the American diet are:

Grain-based desserts (cakes, cookies, donuts, pies, crisps, cobblers, and granola bars) 139 calories a day	Alcoholic beverages
Yeast breads, 129 calories a day	Pasta and pasta dishes
Chicken and chicken-mixed dishes, 121 calories a day	Mexican mixed dishes
Soda, energy drinks, and sports drinks, 114 calories a day	Beef and beef-mixed dishes
Pizza, 98 calories a day	Dairy desserts

Looking at this list, it plain to see that CARBS—i.e. sugars (primarily fructose) and grains—are the primary sources of our weight- and health problems, not saturated fats.

(As an update, you've often heard me state that soda is the number one source of calories in the US diet, which it was—based on the 1999-2000 National Health and Nutrition Examination Survey (NHANES). The updated NHANES survey above covers nutritional data from 2005-2006, placing grain-based foods in the top two slots. Still, soda comes in at number four, and I still believe a lot of people, particularly teenagers, probably get a majority of their calories from fructose-rich drinks like soda.)

The Different Types of Fat

Fats can be confusing, but you can generally divide fats into four types:

Saturated fats, from animal fat and tropical oils
Monounsaturated fat, such as olive oil
Polyunsaturated fat, such as omega-3 and omega-6 fats
Trans fats, such as margarine

Sources of healthy fats include:

Olives and Olive oil	Coconuts and coconut oil	Butter made from raw grass-fed organic milk
Raw Nuts, such as, almonds or pecans	Organic pastured egg yolks	Avocados
Grass fed meats	Palm oil	Unheated organic nut oils

Another healthful fat you want to be mindful of is animal-based omega-3. Deficiency in this essential fat can cause or contribute to very serious health problems, both mental and physical, and may be a significant underlying factor of up to 96,000 premature deaths each year. For more information about omega-3's and the best sources of this fat, please review this previous article.

Having the proper balance between omega-3 and omega-6 fats is also very important for optimal health. So in addition to increasing your omega-3 (which most people are sorely deficient in), you also want to decrease your consumption of omega-6, found primarily in:

Corn oil
Soy oil
Canola oil
Safflower oil
Sunflower oil

The ideal ratio of omega-3 to omega-6 is 1:1, but the typical American diet is more like 1:20 in favor of omega-6. The overabundance of these oils in processed foods of all kinds explains our excess omega-6 levels.

The other fats you want to avoid are the trans fats. Trans fats are formed when hydrogen is added to vegetable oil during food processing in order to make it solidify. This process, known as hydrogenation, makes fats less likely to spoil, so foods stay fresh longer, have a longer shelf life and also have a less greasy feel. The end result of the hydrogenation process is a completely unnatural fat that causes dysfunction and chaos in your body on a cellular level.

Your Body NEEDS Saturated Fat for Optimal Function

Saturated fats from animal and vegetable sources provide a number of important health benefits. In fact, your body cannot function without saturated fats! Saturated fats are needed for the proper function of your:

Cell membranes	Heart	Bones (to assimilate calcium)
Liver	Lungs	Hormones
Immune system	Satiety (reducing hunger)	Genetic regulation

Healthy Fat Tips to Live By

So please remember, you do need a certain amount of healthy fat, while at the same time you'll want to avoid the unhealthy varieties. The easiest way to accomplish this is to simply eliminate processed foods, which are high in all things detrimental to your health: sugar, carbs, and dangerous types of fats.

After that, these tips can help ensure you're eating the right fats for your health:

Use organic butter made from raw grass-fed milk instead of margarines and vegetable oil spreads. Butter is a healthy whole food that has received an unwarranted bad rap.
Use coconut oil for cooking. It is far superior to any other cooking oil and is loaded with health benefits. (Remember that olive oil should be used COLD, drizzled over salad or fish, for example, not to cook with.)
Following my nutrition plan will automatically reduce your modified fat intake, as it will teach you to focus on healthy whole foods instead of processed junk food.
To round out your healthy fat intake, be sure to eat raw fats, such as those from avocados, raw dairy products, and olive oil, and also take a high-quality source of animal-based omega-3 fat, such as krill oil.

Spinach, Watermelon, & Feta Salad

2011-08-18T12:56:00.000-07:00

An easy to make and super healthy salad for the summer months. I got inspired by a few of my clients who had various takes on this salad and I thought I would make up my own and give it a whirl.

Ingredients:
Watermelon chunks
Fresh feta
Cucumber
Red Onion
Fresh baby spinach
Extra virgin olive oil
Aged balsamic

Preparation:
In a glass bowl combine a few handfuls of watermelon, crumbled fresh feta, sliced cucumber, sliced red onion, and the spinach. Exact amounts are up to you - just eye ball it and you'll be fine. Drizzle with EVOO and balsamic and then enjoy with the rest of your meal.

Mixed Berry Protein Smoothie

2011-06-24T10:16:00.000-07:00

Mixed Berry Protein Smoothie

Now that summer is here there will be plenty of access to fresh fruit however I always use the frozen stuff for smoothies because it helps thicken the drink rather than being watered down.

This is an easy recipe that I constantly make after I workout or for a snack and never really measure.

Ingredients:
1/2 cup of frozen wild blueberries
1/2 cup frozen strawberries
1 fresh banana
6oz of yogurt (not the sugary stuff)
1 scoop of high quality protein powder (I use Hammer Nutrition)
water

Preparation:
Add everything to the blender and maybe 3/4 cup of water. Blend until thoroughly smooth and continue to add water for desired consistency.

Great for summer and hot weather, and for a post-workout recovery drink!!

Grilled Multigrain Flatbreat Fiddlehead & Red Onion Pizza with Balsamic

2011-06-02T13:14:00.000-07:00

Grilled Multigrain Flatbreat Fiddlehead & Red Onion Pizza with Balsamic

So I walk into Wholefoods hungry and noticed a pile of fiddleheads which you can only find in the spring since they are in fact baby ferns.. yes you know the green plants you see in the forest!
I'm thinking this would make a great pizza for some reason with sliced red onions.

Here is what you need and how to do it:

- Wholefoods multi-grain pizza dough cut into 2 equal balls
- Few handfuls of fresh fiddleheads
- Thinly sliced red onion
- Crushed garlic
- EVOO (extra virgin olive oil)
- Lemon juice from one lemon
- Shaved pecorino romano cheese

1. Roll out your dough at room temp until thin and somewhat round until you have 2 crusts. Fire up your gill or large cast iron pan and spray the dough with EVOO, grill both sides until toasty brown and then set aside.
2. Mix your fiddleheads in a bowl with red onions, lemon juice, garlic, and EVOO drizzle until coated completely. Sea salt and pepper is fine as well.
3. Layer the shaved pecorino romano on each flat bread and then cover each crust with your fiddlehead mixture.
4. Bake in a 400 degree oven for another 10 minutes until everything is piping hot.
5. Drizzle high quality balsamic over each pizza and serve immediately.

Enjoy!!

What To Eat For Success!

2011-05-06T12:20:00.000-07:00

Afternoon everyone,

Well it's almost close for the day and week, and it's shaping up to be a relatively decent Mother's
Day weekend in terms of weather which means you should get outdoors as much as possible.
I'll be hitting the bike on both days before I get ready for you guys all over again on Tuesday.

Anyway so people always ask me about nutrition and what I personally eat throughout the course
of my day. In my opinion not everyone can follow the same eating plan as everyone else because
we are all on different schedules, however the same general rules apply:

Limit Sugar - especially processed of any kind and fruit juice
Omit Processed Foods COMPLETELY - I know your company kitchens are stocked with junk so please avoid
Eat Balanced Meals - 1/2 vegetables, 1/4 protein, 1/4 starch
Organic Whenever Possible - If it's not safe for your pets to play in a garden full of chemicals then I'm pretty sure it's not safe for you.
Spring Water - The best water source are free flowing springs that are free to public and available for your pleasure http://www.findaspring.com/.
However if you cannot get this type of access then clean spring water is better over tap for many reasons too lengthy to list.

With all that in mind here is what my day usually looks like:

5:30am - 2 egg/meat/provolone cheese sandwich on whole wheat english muffins
1 cup of cooked oatmeal with a banana or berries - little real maple syrup for taste.
8:30am - 1 cup of banana/mango or mixed berry Traderspoint Creamery yogurt (non-homogenized whole milk)
2 cranberry/pecan rolls
Noon - 1 large salad with grilled chicken, fish, or other meat (never tofu or processed anything mimicking real food) with olive oil and balsamic

3:00pm - Apple or banana, or some sort of homemade protein/granola bar.. or both!

7:30pm - Chicken, steak, or fish with salad, vegetables (roasted, grilled, or steamed), and sweet potato/potato or rice

9:30pm - Bowl of high protein cereal or whey protein shake with frozen fruit and water.

How many calories is all of that? I honestly have no idea because I do not count calories and personally I think counting
calories leads you to having a harder time losing weight if that's your ultimate goal. Keep in mind that this meal plan
is not for everyone and that I literally exercise intensely for a minimum of 2 hours a day, 1 hour of each day involving functional
training. 10-15 hours of training is reserved for cycling, stairs, jump rope, hiking.. etc.

I'm also have a whey protein drink after each workout, take multi vitamins, high quality fish oil, and get 6-8 hours of sleep per
night with literally maybe only a glass or 2 of wine per week - this week was an exception when I had a few drinks.

All and all you can modify and shift things around to fit your lifestyle and food likes/dislikes. Generally you want to consume a good
amount of protein if you are looking to shed the fat and definitely lay off the sugar, especially the martini's when out on business
dinners!

Any questions feel free to ask and I'll be happy to help out.

Happy Mother's Day to all the moms!

Chris

Grilled pork chop with sauteed veggies and porcini mushroom ravioli

2011-02-04T18:33:00.000-08:00

Grilled pork chop with sauteed veggies and porcini mushroom ravioli:

I just made this tonight with a bunch of veggies I bought at Russo's this afternoon.
Here is what you need and how to do it!

Ingredients:

bone in or boneless pork chops
1 Asian eggplant
1/2 White onion
1 cup chopped baby bok choy
1 cup rainbow swiss chard chopped
1/4 cup red pepper chopped
fresh porcini mushroom ravioli
1/4 cup snap peas
olive oil

Preparation:

Heat a large skillet on medium high heat and season your pork to taste with sea salt/pepper or whatever else you like. Add a bit of olive oil to the pan and sear the pork on both sides until brown and then lower the heat a bit and cook for additional 5 to 6 minutes until medium/well.

Set aside and add onion, peppers, and eggplant to pan with a bi more olive oil. Cook until eggplant is soft and then add your remaining veggies, cover, and let wilt. While these are cooking you should add your ravioli to boiling water and cook until they float. Combine the ravioli to the veggie mixture just to coat with the flavors and plate it up.

Very tasty and easy. 30 minutes tops! Chicken or steak can be used as a substitute.

Warning to those who eat soy

2010-12-05T04:53:00.000-08:00

by The Weston A. Price Foundation -

The Weston A. Price Foundation provides accurate information about nutrition and is dedicated to putting nutrient-dense foods back on American tables.

Members receive a lively and informative quarterly journal and email updates on current issues and website events. Visit their at www.westonaprice.org

Are you confused about soy?

The Weston A. Price Foundation has compiled a list of soy dangers and myths to get the truth out once and for all.

Soy Dangers Summarized

High levels of phytic acid in soy reduce assimilation of calcium, magnesium, copper, iron and zinc. Phytic acid in soy is not neutralized by ordinary preparation methods such as soaking, sprouting and long, slow cooking, but only with long fermentation. High-phytate diets have caused growth problems in children.
Trypsin inhibitors in soy interfere with protein digestion and may cause pancreatic disorders. In test animals, soy containing trypsin inhibitors caused stunted growth.
Soy phytoestrogens disrupt endocrine function and have the potential to cause infertility and to promote breast cancer in adult women.
Soy phytoestrogens are potent antithyroid agents that cause hypothyroidism and may cause thyroid cancer. In infants, consumption of soy formula has been linked to autoimmune thyroid disease.
Vitamin B12 analogs in soy are not absorbed and actually increase the body's requirement for B12.
Soy foods increase the body's requirement for Vitamin D. Toxic synthetic Vitamin D2 is added to soy milk.
Fragile proteins are over-denatured during high temperature processing to make soy protein isolate and textured vegetable protein.
Processing of soy protein results in the formation of toxic lysinoalanine and highly carcinogenic nitrosamines.
Free glutamic acid or MSG, a potent neurotoxin, is formed during soy food processing and additional amounts are added to many soy foods to mask soy's unpleasant taste.
Soy foods contain high levels of aluminum, which is toxic to the nervous system and the kidneys.

Myths and Truths About Soy

Here we dispel the myths of the "Diet Dictocrats" and reveal the scientific validity behind our wise ancestors' nutrient-dense diets.

Myth: Use of soy as a food dates back many thousands of years.

Truth: Soy was first used as a food during the late Chou dynasty (1134-246 BC), only after the Chinese learned to ferment soybeans to make foods like tempeh, natto and tamari.

Myth: Asians consume large amounts of soy foods.

Truth: Average consumption of soy foods in Japan and China is 10 grams (about 2 teaspoons) per day. Asians consume soy foods in small amounts as a condiment, and not as a replacement for animal foods.

Myth: Modern soy foods confer the same health benefits as traditionally fermented soy foods.

Truth: Most modern soy foods are not fermented to neutralize toxins in soybeans, and are processed in a way that denatures proteins and increases levels of carcinogens.

Myth: Soy foods provide complete protein.

Truth: Like all legumes, soybeans are deficient in sulfur-containing amino acids methionine and cystine. In addition, modern processing denatures fragile lysine.

Myth: Fermented soy foods can provide vitamin B12 in vegetarian diets.

Truth: The compound that resembles vitamin B12 in soy cannot be used by the human body: in fact, soy foods cause the body to require more B12

Myth: Soy formula is safe for infants.

Truth: Soy foods contain trypsin inhibitors that inhibit protein digestion and affect pancreatic function. In test animals, diets high in trypsin inhibitors led to stunted growth and pancreatic disorders. Soy foods increase the body's requirement for vitamin D, needed for strong bones and normal growth.

Phytic acid in soy foods results in reduced bioavailabilty of iron and zinc, which are required for the health and development of the brain and nervous system. Soy also lacks cholesterol, likewise essential for the development of the brain and nervous system.

Megadoses of phytoestrogens in soy formula have been implicated in the current trend toward increasingly premature sexual development in girls and delayed or retarded sexual development in boys.

Myth: Soy foods can prevent osteoporosis.

Truth: Soy foods can cause deficiencies in calcium and vitamin D, both needed for healthy bones. Calcium from bone broths and vitamin D from seafood, lard and organ meats prevent osteoporosis in Asian countries—not soy foods.

Myth: Modern soy foods protect against many types of cancer.

Truth: A British government report concluded that there is little evidence that soy foods protect against breast cancer or any other forms of cancer. In fact, soy foods may result in an increased risk of cancer.

Myth: Soy foods protect against heart disease.

Truth: In some people, consumption of soy foods will lower cholesterol, but there is no evidence that lowering cholesterol with soy protein improves one's risk of having heart disease.

Myth: Soy estrogens (isoflavones) are good for you.

Truth: Soy isoflavones are phyto-endocrine disrupters. At dietary levels, they can prevent ovulation and stimulate the growth of cancer cells. Eating as little as 30 grams (about 4 tablespoons) of soy per day can result in hypothyroidism with symptoms of lethargy, constipation, weight gain and fatigue.

Myth: Soy foods are safe and beneficial for women to use in their postmenopausal years.

Truth: Soy foods can stimulate the growth of estrogen-dependent tumors and cause thyroid problems. Low thyroid function is associated with difficulties in menopause.

Myth: Phytoestrogens in soy foods can enhance mental ability.

Truth: A recent study found that women with the highest levels of estrogen in their blood had the lowest levels of cognitive function; In Japanese Americans tofu consumption in mid-life is associated with the occurrence of Alzheimer's disease in later life.

Myth: Soy isoflavones and soy protein isolate have GRAS (Generally Recognized as Safe) status.

Truth: Archer Daniels Midland (ADM) recently withdrew its application to the FDA for GRAS status for soy isoflavones following an outpouring of protest from the scientific community. The FDA never approved GRAS status for soy protein isolate because of concern regarding the presence of toxins and carcinogens in processed soy.

Myth: Soy foods are good for your sex life.

Truth: Numerous animal studies show that soy foods cause infertility in animals. Soy consumption enhances hair growth in middle-aged men, indicating lowered testosterone levels.

Myth: Soybeans are good for the environment.

Truth: Most soybeans grown in the US are genetically engineered to allow farmers to use large amounts of herbicides.

Myth: Soybeans are good for developing nations.

Truth: In third-world countries, soybeans replace traditional crops and transfer the value-added of processing from the local population to multinational corporations.

Soy Infant Formula: Birth Control Pills for Babies

Babies fed soy-based formula have 13,000 to 22,000 times more estrogen compounds in their blood than babies fed milk-based formula. Infants exclusively fed soy formula receive the estrogenic equivalent of at least four birth control pills per day.

Male infants undergo a testosterone surge during the first few months of life, when testosterone levels may be as high as those of an adult male. During this period, baby boys are programmed to express male characteristics after puberty, not only in the development of their sexual organs and other masculinity traits, but also in setting patterns in the brain characteristic of male behavior.

In animals, studies indicate that phytoestrogens in soy are powerful endocrine disrupters. Soy infant feeding -- which floods the bloodstream with female hormones that inhibit testosterone -- cannot be ignored as a possible cause of disrupted development patterns in boys, including learning disabilities and attention deficit disorder.

Male children exposed to DES, a synthetic estrogen, had testes smaller than normal on maturation and infant marmoset monkeys fed soy isoflavones had a reduction in testosterone levels up to 70 percent compared to milk-fed controls.

Almost 15 percent of white girls and 50 percent of African-Americans girls show signs of puberty, such as breast development and pubic hair, before the age of eight. Some girls are showing sexual development before the age of three. Premature development of girls has been linked to the use of soy formula and exposure to environmental estrogen-mimickers such as PCBs and DDE.

Intake of phytoestrogens even at moderate levels during pregnancy can have adverse affects on the developing fetus and the timing of puberty later in life.

For those seeking scientific references please see my earlier artticle

Red, White, & Blue Healthy Pankcakes

2010-07-03T07:30:00.000-07:00

Here is a great 4th of July breakfast recipe! For those of you who do enjoy pancakes every now and then, I encourage you to try this version which I make for myself quite regularly when I do make pancakes. I have found a really great Multigrain pancake mix that Trader Joes sells and then add my own ingredients to make it a bit more delicious, healthy, and full of protein.

Ingredients:
- Multigrain pankcake mix
- 2 eggs
- 1 teaspoon almond extract
- 1 teaspoon vanilla extract
- 1 tablespoon cinnamon
- 1 scoop of high quality vanilla protein powder (I use Hammer Nutrition)
- Milk
- 1 ripe banana (1/2 of it mashed)
- 1 1/4 cup blueberries
- 1/2 cup fresh strawberries

Preparation:
I rarely follow recipes or measure for that matter, however you can use the measurements on your box mix if you like, or make the basic mix from scratch. Preheat one or two cast iron or non stick pans on low to medium heat. While the pans are heating up, grab two glass bowls (or any bowls large enough to mix) and combine all of the dry ingredients into one bowl including 1/2 mashed banana. Separate the egg whites in your second bowl and add one of the yolks to the dry mix bowl.

Begin adding the milk to the dry bowl and stir from the middle until the mixture is combined and the batter is thick but pourable. Don't add too much milk because then you'll have skimpy pancakes and no one will be impressed with that. Now here comes the fun part. Grab a large metal wisk and beat the egg whites until thick and peaks begin to form... much like making meringue. You could use a mixer if you were lazy but it literally takes no more than a minute by hand provided you have a glass or steel bowl.

Slowly fold in the egg whites into your batter until completely mixed. DO NOT just stir it in. You want the air bubbles to stay in tact and folding the whites in at this point is critical, otherwise there is no point in beating the egg whites.

By now your pans should be hot and now you can begin making pancakes. Any size will do! Once you have the batter on the pan, sprinkle on some blueberries and add sliced strawberries.
While these are cooking you want to heat up a cup of the blueberries in a sauce pan on low heat until juicy and delicious. You DO NOT need to add sugar. If you want it a little sweeter then you can add REAL maple syrup from Vermont or other New England state... lay off the fake stuff.
Okay don't forget to flip the pancakes when browned.

Once your pancakes are cooked (should be moist and fluffy.. do not overcook.) you can stack them up and pour on the blueberry sauce, remaining sliced strawberries, and sliced banana.

Happy 4th of July to you!

Amazing dinner for 2!!

2010-06-08T18:12:00.000-07:00

Tomato & Mozzarella Salad
Simple dish put together in a mater of minutes with green lettuce, sliced yellow peppers, thick-sliced tomato, and fresh mozzarella. Topped with a sprinkle of sea salt, cracked pepper, olive oil, and balsamic.

Feta, Avocado, & Tomato Salad
Another dish I put together within minutes, actually at the same time I was making the one above. Combine in a bowl cubed firm avocado, quartered Tasty Tom tomato's, olive oil, white vinegar, fresh cilantro, and then sprinkle with good feta. Give it a gentle toss and then season with sea salt and cracked pepper to taste.

Cast-Iron Seared Lemon Chicken

Let's have a little protein with those salads. The chicken was quickly marinated in olive oil, salt, pepper, and lemon juice the pan seared on both sides until cooked. While the chicken was cooking I made both salads above and black beans. Add onions to the same pan as the chicken and saute until browned.

There is no reason to eat out or order pizza because total cook and prep time was under 30 minutes.

Serve everything immediately and enjoy!

Seared Rare Tuna w/ Mango Watercress Salad.

2010-05-14T18:40:00.000-07:00

I just taught a super tough Spinning class and was in the mood for something tasty but didn't want to spend a whole lot of time making it. I hit up Wholefoods with my gf with fish in mind and quickly walked out with a pound of really nice tuna, watercress, tomatoes, and Camembert cheese with Iggy's crusty bread for something to munch on.

Preparation is a cinch! Simply coat the tuna in black sesame seeds, start a pot with wild rice, and prep the ingredients for the salad. The side salad was mixed with white vinegar, sea salt, lemon juice, and the tossed with chopped fresh mango, quartered tomato, and red onion. Watercress is sort of spicy on its own - sort of like arugula, so adding the mango for sweetness cuts out the bitterness.

Heat up a skillet or cast iron pan at high heat and sear the tuna on both sides for literally no more than 60 - 90 seconds for rare. Overcooked tuna is very dry and not a whole lot of fun to eat. Make sure the rice is cooked before you start cooking the tuna - basically 10-15 minutes,
and you'll have a complete gourmet meal in under 30 minutes.

Oh I had the Camembert heating in my toaster oven at 200 degrees for about 15 minutes until the center literally poured out of the center and ate it with baguette and red raspberry jam.... oh my god!!!

One of my favorite and light meals to date!

Enjoy :-)

Fish Tostadas

2010-01-07T18:21:00.000-08:00

Looking for a light and healthy meal to start off the new year? Try these fish tostadas packed full of healthy ingredients.

Ingredients:
2 white fish filets (tilapia, cod, etc)
Homemade guacamole
Handmade or natural corn tortillas
Goat cheese
Organic black beans
3 Plum tomatoes diced
1 roasted red pepper
Sea salt for taste

Preparation:
This is a quick and easy meal that can be made in under 30 minutes.

Preheat the oven to broil and place your corn tortillas on a cookie sheet and lightly spray with olive oil cooking spray, then set aside.

Cook your fish in a skillet with a tablespoon of olive oil and add in the diced tomato. Cover the pan and cook for 8-10 minutes until the fish is flaky. Once cooked, place the tortillas under the broiler until slightly toasted (do not burn them!).

Now you can start assembling - some guac, a piece of fish, some sliced roasted red peppers, a little goat cheese, topped with the hot tomato and a bit of black beans. Garnish with cilatro and serve immediately!

Enjoy!

The Hazards of Sugar

2010-01-04T11:34:00.000-08:00

There is a lot of misleading information regarding nutrition and obesity, however this lecture video on fructose explains in detail about sugar affects our lives, specifically children who are surrounded by lower quality and cheaply made foods. This video is broken up into 9 parts, so please be sure to watch all 9 parts in order -- totaling 1 hour in length. Comments welcome!

http://www.youtube.com/watch?v=WjxyjcvW7RE

Mango Avacado Salsa

2009-08-24T12:14:00.001-07:00

Looking for a fun refreshing salsa to bring to a party or for your family? I've made this many time and each time it's a smashing success!

Ingredients:
2 or 3 firm but ripe Hass avacados
1/2 red Bermuda onion
1/2 English cucumber
2 firm but ripe mangos
Fresh cilantro
Aged balsamic Vinegar

Directions:
Chop the cucumber, mango, and onion and place into a bowl. Do the same for the avacado (we do this last because it browns fast) and give it all a gentle toss without mashing any of the ingredients. Add a little fresh cilantro and drizzle with really good aged balsamic before you serve it up. A little sea salt and course pepper doesn't hurt either!

Serve with tortilla chips and enjoy!

Tip:
Do not refrigerate! Serve immediately after preparing.

Roasted Chicken & Black Bean Tostadas

2009-08-21T08:49:00.000-07:00

I recently made these for dinner the other night with ingredients I just happened to have without following a recipe. They came out so good that I had to share them with you!

Ingredients:

- Corn tortillas
- Fresh guacamole
- Roasted chicken or chicken breast
- Organic black beans
- 1/2 white onion
- Goat cheese
- Fresh cilantro

Directions:

Either buy a hot roasted chicken or cook an organic chicken breast in a skillet using olive oil spray. Heat up a cast iron skillet and brown your corn tortillas using a bit of olive oil spray. At the same time in the pan you cooked your chicken, saute your onions in olive oil until they get soft and brown. Heat up your black beans in a small sauce pan and get some fresh cilantro and goat cheese from the fridge.

Once your tortillas are browned and hot, lay them out on either a cookie sheet or individual plates and begin building. Start with a dollop of fresh guacamole, then some crumbled goat cheese, followed by slices of hot chicken breast, a small scoop of black beans, a bit of caramelized onions, and completed by cilantro garnish. These will be a sure hit at any party or Mexican family dinner! Serve with a cucumber salad and a margarita or mojito! Yum!

12 Hours of Great Glen

2009-08-11T18:32:00.000-07:00

So I headed up to Maine over the weekend for dinner in Portland with my gf and her parents and then made the drive to North Conway which led me to Glen, NH - the base of the Mt. Washington Auto Road. I made it there by 9:30, 30 minutes prior to the registration cutoff time! The sun was long gone and I had to set up my camp site in the dark when I realized I forgot my tent poles at home. Somehow I packed my entire basement into my car except for the one thing I need to sleep in my tent.

I decided to put up my 10'x10' canopy tent instead and sleep under that hoping no bears would come lick my face during the night. It was 43 degrees that night but I was really warm in my sleeping bag. The next morning brought clear skies and warm sun for the start of the race. I was feeling pretty good and my parents showed up shortly after 9am to help me set up and get my things settled before the race ... you know the usual race prep and laboratory station of drinks and electrolytes!

The rain they got on Friday made the course a bit slick but I did not preride it having been here the past 6 years, and luckily the wind and sun helped dry the course making it pretty fast! Waiting at the start line for the cannon to fire I see a fellow racer Thom Parsons pull up to the line who was racing with a 4-man pro team and thought to myself I am surely not getting the fastest lap now!

The dreaded run around the pond is rediculous in carbon soled bike shoes that are about as stiff as strapping planks to your feet and trying to run on pavement. I somehow always manage and then hopped on my bike for the lap, coming in at 41 minutes. It appears the fast team riders did a 38 or 39 minute lap which wasn't too much faster than mine and I managed to pull off sub 45 min laps the first 6 laps of the race, pulling ahead of my competition and putting myself 6th overall out of EVERYONE.

Half way through the race I find out that the second place rider was nearly 30 minutes behind me and stayed there for the remainder of the race, forcing me out on more laps until I ended with 14 right at the midnight mark. You cannot cross the line until midnight, so I had to do a slower last lap and wait until 12 rolled around. My second 1st place 12 hour finish of the year!

Results:
http://www.grannygear.com/realtime/public/gg_i ndex.php

My parents were a great help, especially with the timing, food prep, and pumpkin choc chip cookies! We all slept in our cars that night and left early the next day where I headed to Reid State Park on the coast of Maine to meet back up wirth my gf and her parents. Dinner on the rocks 10 feet from the ocean is pretty nice after a long day on the bike!

Unfermented soy is bad!

2009-08-04T13:07:00.000-07:00

Soy milk has gained an image as a healthy alternative to regular milk, but this image is one of a wolf hiding in sheep’s clothing.

Any soy that is unfermented -- soy milk, tofu, soybean oil, soy burgers, and all the other processed soy products out there all belong to this category -- is not a health food and in fact is not a food I would advise eating at all. This is true whether it is “organic” or not.

Unfermented soy products have been linked to everything from reproductive disorders and infertility to cancer and heart disease.

Further, unfermented soy contains isoflavones that are clearly associated with reduced thyroid function. Eating unfermented soy products is likely the single largest cause of hypothyroidism in women.

Another major problem with unfermented soy is that it contains natural toxins known as “antinutrients.” This includes a large quantity of inhibitors that deter your enzymes needed for protein digestion.

While a small amount of these antinutrients would likely not be a problem, the amount of soy that many Americans are now eating (and drinking in the form of soy milk) is quite significant.

The result of consuming too many of soy’s antinutrients is extensive gastric distress and chronic deficiencies in amino acid uptake, which can result in pancreatic impairment and cancer.

Unfermented soy is also loaded with phytoestrogens (isoflavones) genistein and daidzein. These compounds mimic and sometimes block the hormone estrogen, and have been found to have adverse effects on various human tissues.

Drinking even two glasses of soy milk daily for one month has enough of the chemical to alter a woman’s menstrual cycle, and although the FDA regulates estrogen-containing products, no warnings exist on soy or soy milk.

Soy phytoestrogens are also known to disrupt endocrine function, may cause infertility and may promote breast cancer in women.

It’s very important that you make this distinction between unfermented and fermented soy, and ditch any and all unfermented soy products from your diet.

Soy foods only become healthy after a long fermentation process, during which the dangerous phytate and "antinutrient" levels of soybeans are reduced, and their beneficial properties are made available to your digestive system.

NEW Indoor Fit Camps coming soon!

2009-07-02T13:17:00.000-07:00

Good afternoon from Boston - or should we now say London?

It's been a long time since I posted any new stories, however this will change as I have been quite busy organizing my web site and starting up a schedule for a variety of indoor fit camp classes that will be taught at the very beautiful Dance Fever Studio on Wells Ave, Newton, MA.

We just secured a really great deal with tons of studio floor space with a professional sound system to keep you motivated throughout class. My partner, Amy Jean, and I were teaching outdoors before the clouds and rain took over, so we have decided to combine our efforts and move indoors to provide a more structured and effective workout program for various levels.

The final schedule is in the works and will be up very soon, but we are working on having regular Fit Camp for all levels, 50+ or a beginner class, a Mommy & Baby class, and also a Bridal Fit Camp class! Each of these classes will feature circuit-based routines involving cardio & strength exercises to help you drop the pounds and get fit.

Stay tuned for more! In the mean time check out my new web site, www.healthiernation.com.

Spring skiing couldn't be any more perfect!

2009-03-17T11:31:00.000-07:00

As you all know this past weekend had some amazing temps, clear bluebird skies, and tons of spring snow! Well that is of course if you were at Sunday River, ME with me Saturday and Sunday. If you live south of the NH/ME border and look out your window, the snow is basically non-existent and leaving you to assume skiing is over. That is great however New England ski season always ends sometime around May 1st at many northern resorts, and if you are a true skier and want some back-country riding, just head to Tuckerman's Ravine on the backside of Mt. Washington which has snow until June or July (you can see Mt Washington into the distance which is covered in snow) .

I ventured up to Sunday River as soon as my last client completed her last repetition and arrived around 1:30 with temps in the upper 40's! The parking lots were completely full but I snagged a spot up at Barker lodge where I put on my gear and took to the hill. The snow was soft at the bottom near the lifts but fast and furious on the upper half of the mountain! There was zero melting going on up there as everything in the woods was frozen solid from the nightly refreeze. Skiing until 7pm (night skiing there this year on a few trails until 9pm however it was light until 7:30 - check out the sunset!), changed in my car and headed to Liam's down the road for some homemade lasagna, a chicken quesadilla, and a Geary's draft beer . Beer you say!? Yeah I don't know, I was alone and taking full advantage of my downtime. I was chatting with the owners a bit and spying on a couple in the dining room as a proposal was in progress. The waitress brought over a gift for the woman with dessert and turns out the ring didn't fit but she said yes.... aww how sweet.

My excitement didn't end there as I headed back to the mountain to see Eve 6, a punk/rock band I used to listed to back in High School (1994) and just reunited to play more music. A few bands opened for them which were really good, but I took to the front row and stayed there standing 3 feet in front of the Eve 6 who rocked about 16 songs! Entertainment ended at midnight and with no scheduled place to stay for the night, I decided to head to the ski dorm lounge to watch some tv until 1am where I actually fell asleep until 2 and then retreated to my car bundled in my cozy down jacket, which I somehow ripped on something and got goose feathers EVRYWHERE in my car!!! I realized this at 3:30am and went into the dorm lounge again only to encounter a security guard wondering why feathers were streaming out of me. I asked him for Duct tape which he didn't have (and must have thought I was completey insane), so I rigged up a white plastic back over my right arm so it now looks like I am a rock star from the UK.

6am quickly came where I ate plenty of breakfast and took to the slopes to get first tracks at 8am. There is something about skiing on corduroy that is so smooth and fast and just makes you smile cruising down the mountain going 60mph! I had 4 runs in by 9am. Noon rolled around and so did the temps, climbing to nearly 52. The main reason I went there was to ski bumps and I was just waiting for patrol to open the bump runs once they were soft enough. 12:30 was the time and they opened Last Tango (glade off Barker) where I stayed until 4pm close! I worked my legs until complete exhaustion and was loving every second of it cruising through the trees at speeds not recommended to most people. :)

The snow is plentiful up in Maine with 95" on the ground up at Sugarloaf, which means bare spots are not happening in the near future.. but if there was you could easily ski around them as they get bigger and bigger going into late April. Spring snow, sun, and fun can't be beat! Bike season can wait another few months for me.

See you on the mountain!

Inspirational Nutrition for your family

2009-03-09T11:46:00.000-07:00

This message is intended for any of my clients or anyone living in the Boston area who is looking to improve their eating habits through health counseling such as group seminars and classes. One of my clients, Laurie Brownstein, has been helping families cope with nutritional battles associated with food allergies and the stress of time constraints... and she wants to help you!

Here is a little information on what her business and experience provides:

- Improve your eating habits
- Feel confident in choosing and preparing better food for you and your loved ones.
- Experience a remarkable increase in your energy and vitality.
- Understand your cravings and stop binges.
- Feel better about your body and achieve your ideal weight.
- Experience an increase in overall happiness in your life.

The programs may include 2 sessions per month in-person or via phone with group classes that discuss recipes and a cooking demonstration on how to prepare healthy food for your family. You can also receive a tour of a grocery store to help you determine a correct and healthy choice, have access to personal library collections and CD's relating to nutrition, all while setting goals and making simple lifestyle changes.

Call her today to set up an appointment!
617- 548-9966

Break the Bread Trap

2009-03-03T12:49:00.001-08:00

Bread and similar wheat products are ubiquitous throughout much of the world. For many years, the USDA's food pyramid recommended 11 servings of grains and grain products. However, modern wheat is very different from the wheat our ancestors ate.

The proportion of gluten protein in wheat has enormously increased as a result of hybridization. Until the 19th century, wheat was also usually mixed with other grains, beans and nuts; pure wheat flour has been milled into refined white flour only during the last 200 years.

The resulting high-gluten, refined grain diet most of us have eaten since infancy has created health problems in the gut, the bloodstream, the brain, and sometimes also the joints, cardiovascular system and endocrine system.

"Gluten" comes from the Greek word for glue, and its adhesive properties hold bread and cake together. But those same properties interfere with the breakdown and absorption of nutrients, including the nutrients from other foods in the same meal. The result is a worthless, glued-together constipating lump in the gut rather than a nutritious meal.

At worst, rheumatoid arthritis, lupus, multiple sclerosis and cancer can result from severe celiac disease or extreme gluten sensitivity. But there are many others who suffer from unexplained diarrhea, intestinal gas and bloating, joint pains, infertility or brain fog.

Soy Milk is Unhealthy

2009-03-03T12:43:00.000-08:00

Here is the process of how soy beans turns into soy milk:

Soybeans are "milked" to make soy milk, and transmogrified into health-harming products nobody needs.

After presoaking beans in an alkaline solution, the resulting paste is cooked in a pressure cooker, eliminating key nutrients and producing low levels of the toxin lysinoalanine.

After that, the production process becomes a matter of cleaning up the undesirable, beany taste of soy milk, either by presoaking beans beforehand with baking soda or "deodorizing" them using a process similar to refining oil. Sweeteners (raw cane crystals, barley malt or brown rice syrup) and flavorings mask any remaining "beaniness."

Sales of soy milk came to $1 billion in 2005. But soy milk drinkers might be surprised to learn that soy milk was originally considered nothing more than a step in the process of making tofu. Soy milk consumption didn't pick up until the late 1970s, when advertisers began promoting it as an energy drink.

The soy industry has long concentrated on taste rather than health, however. And since soy milk doesn't exist naturally in nature, it is, and always has been, a processed food.

The Skinny on FATS - Saturated fat is good for you!

2009-03-03T12:12:00.000-08:00

I recently just came across another article relating to saturated fats and whether or not they are good for you. There is an awful lot of false information out there created by companies that want you to eat their "crap" - pardon my french, and fat consumption is one of them. This country is OBSESSED with the concept that no fat equals weight loss and better health, when in fact we were much healthier when our great grandparents and even parents were having raw milk delivered to the door each week and eating food grown from the garden.

Anyway here is the article in 4 sections:

Weekend Thaw/Freeze

2009-03-01T11:06:00.000-08:00

The weather has been fairly cooperative up north with up to 66" of snow at Jay Peak a few weeks ago before the mini thaw happened on Friday with a few showers, and warm temps. The northern slopes are stacked with snow - Sugarloaf reporting a 95" base. I ventured up north to NH after happy hour on Friday night following my spin class - which I gave them a full hour of fun -- where I was happy to have some homemade chocolate cake and chocolate frosting! The occasion? My 31st birthday of course which quickly went as fast as it came.

Driving up to NH in some rain and 50 degree temps were ingredients for disaster knowing that a blast of arctic air was to move in from Canada and take a strong grip on the mountains. Wet snow followed by sub 20 degree high temps usually translates into "stay home because the mountain will be a sheet/block of ice. Having slept on the floor of my friends house in my sleeping bag Friday night -- don't ask, I woke up at 6am and walked outside to see what the snow has done.... sure enough it was frozen. With a changing forecast and no snow expected up north, I whipped up some real french toast using a french baguette, fresh eggs from the farm down the road, and milk that my friend's friend milked himself! I couldn't stop there and whipped up the best fluffy scramble eggs I have ever tasted!! Sorry I didn't have time to take a picture.

I left NH and drove back to MA while the weather was warmer and skies were clear. It was time to grab the mountain bike and head out on the road for 2 or 3 hours out into Concord/Carlisle area before retreating back home. It's time to start getting in shape for the bike season and since I am now 31, I am ALMOST at my prime. The last 2 years were great but the next 10 will be better!

Oh I ventured out of the house and saw Slumdog Millionaire last night after being told by everyone to see it, which was really fantastic. Great film and amazing footage. I highly recommend! This morning I woke up, ate some oatmeal and hit the gym to take a Spinning class and see some old friends that I don't normally see on the weekend. Rode the bike for 2 hours and lifted for about an hour to cap off my morning, and quickly retreated to Russo's for some food!

I hope everyone's weekend was great and eventful. HEAVY snow in the forecast tonight and tomorrow with 15" expected here. Translation: no school but I will be on the road and you can count on me being at your house.

Bye for now!

Vanilla Crescent Cookies

2008-12-17T17:02:00.002-08:00

(Vanillekipferln)

MAKES ABOUT 4 1/2 DOZEN

Vanilla sugar may be made easily at home: put a few vanilla beans in a jar, fill it with confectioners' sugar, and let infuse for at least a week.

2 1/4 cups flour
2 cups confectioners' sugar
1/2 cup blanched almonds, finely ground
3 9-gram packets vanilla sugar
Pinch salt
1/2 lb. (2 sticks) cold unsalted butter,
cut into small pieces
1/4 tsp. lemon extract
1 tbsp. milk

1. Combine flour, 3/4 cup of the confectioners' sugar, almonds, 2 of the vanilla sugar packets, and salt on a clean surface, shape into a mound, then make a well in the center. Add butter and lemon extract to well. Using your fingers, work flour–nut mixture into butter until dough resembles coarse meal. Sprinkle milk over dough, knead until smooth, and shape into a ball. Cover with plastic wrap and refrigerate for 1 hour.

2. Preheat oven to 350°. Sift remaining confectioners' sugar and vanilla sugar into a medium bowl and set aside. Divide dough into 16 equal pieces. Using your hands, roll each piece of dough out on a clean surface into 3/4"-thick ropes. Cut ropes crosswise into 2 1/2" pieces, then gently pinch ends to round off edges. Shape pieces of dough into small crescents and transfer to parchment paper–lined baking sheets. Bake until golden around edges, 12–14 minutes. Allow cookies to cool for 1 minute, then transfer a few at a time to bowl of sugar and coat well. Transfer cookies to a rack to let cool completely. Cookies may be stored in airtight containers for up to 1 week.

This recipe was first published in Saveur in Issue #71

Swiss Raspberry Preserve–Filled Sandwich Cookies

2008-12-17T17:02:00.001-08:00

(Spitzbuebe)

MAKES ABOUT 3 DOZEN

This recipe came from master baker and cookbook author Nick Malgieri. You can make and chill the dough for these cookies up to two days in advance.

3/4 lb. (3 sticks) butter, softened
2 cups confectioners' sugar
3 egg yolks
3 1/2 cups flour
1 cup seedless raspberry preserves

1. Beat butter and 1 1/2 cups of the sugar in a large bowl with an electric mixer on low speed. Increase speed to medium; beat until light and fluffy. Add yolks one at a time, beating until smooth after each addition. Reduce speed to low and add flour 1/2 cup at a time, beating after each addition to combine. Scrape sides of bowl with a spatula; give the dough one last stir. Transfer dough onto a large sheet of plastic wrap and press it into a 9" × 11" rectangle. Cover with more plastic wrap, place on a large plate, and let chill for 1 hour.

2. Arrange racks in upper and lower thirds of oven; preheat to 325°. Divide chilled dough into 6 pieces. Rewrap 5 pieces individually in plastic wrap and chill. On a lightly floured surface, work the dough piece gently with a rolling pin to warm it slightly. Keeping surface and dough floured, roll dough into a 9" square. (If dough sticks, gently run a spatula underneath it, to release it.) Using a 3" round cookie cutter, cut out 9 circles of dough and transfer them to a parchment paper–lined baking sheet about 1" apart; reserve scraps. Repeat process with remaining chilled dough pieces. Combine leftover scraps into a ball. Reroll dough and continue cutting circles. Using a 1 1/4" round cookie cutter, cut a hole in the center of half of the circles—these are the tops. Bake all cookies in batches, rotating pans halfway through, until just pale golden, about 15 minutes. Let cookies cool completely.

3. Put preserves into a small pot and bring to a boil, stirring, over medium heat. Reduce heat to medium-low and simmer, stirring, until thickened and reduced by about one-quarter, about 5 minutes. Transfer preserves to a bowl; let cool. Put remaining 1/2 cup confectioners' sugar into a sieve; dust cookie tops. Turn whole cookies upside down—these are the bottoms; spoon about 1/2 tsp. of preserves onto each. Using a small spatula, spread preserves to within 1/8" of the edges. Cover each with a cookie top. Transfer remaining preserves into a plastic bag and snip the end. Using it like a piping bag, pipe a small amount of preserves into each hole. Serve cookies immediately or store between sheets of wax paper in an airtight container at room temperature.

This recipe was first published in Saveur in Issue #98

Branka's Fish Soup

2008-12-17T17:01:00.001-08:00

(Fischsuppe von Branka)

SERVES 6

Every summer, our hosts in Vienna can several dozen pounds of fresh tomatoes for using all year long; some went into this soup.

1 28-oz. can whole peeled plum tomatoes, coarsely chopped
2 small yellow onions, peeled and finely chopped
2 medium carrots, peeled and finely chopped
4 cloves garlic, peeled and finely chopped
1 cup vegetable oil
1/2 bulb celery root, trimmed, peeled, and finely chopped
1 cup sweet paprika

1 bouquet garni (10 celery leaves, 2 bay leaves, 1 tsp. drained
pickled green peppercorns, and 2 cloves peeled garlic tied
in cheesecloth sachet with kitchen twine
1 4-5-lb whole catfish, cleaned, fileted, and skinned, head
and tail reserved
4 slices country bread, cut into 1/4" cubes
Salt

1. Put tomatoes and their canning juices, half the onions and carrots, and one-quarter of the garlic into a small pot and simmer over medium heat until onions are soft, 10-15 minutes. Meanwhile, heat 1/4 cup of the oil in a large pot over medium-high heat. Add celery root and remaining onions and carrots and cook until soft, 8-10 minutes. Add paprika, tomato mixture, bouquet garni, 12 cups cold water, and fish head and tail. Bring to a boil, reduce heat to medium, and simmer, stirring occasionally, for 45 minutes.

2. Heat remaining oil in a large skillet over medium heat. Add bread cubes and cook until golden, 6-7 minutes. Add remaining garlic, season to taste with salt, and cook, stirring constantly, 1-2 minutes more.

3. Remove and discard fish head and tail and bouquet garni from pot. Add fish filets and simmer stirring and breaking up fish with the back of a wooden spoon occasionally, until fish is cooked through, 20-25 minutes. Divide soup between 6 warm soup bowls. Garnish with croutons.

This recipe was first published in Saveur in Issue #71

Cooked and Raw Vegetable Salad

2008-12-17T16:59:00.000-08:00

SERVES 6 – 8

This salad can be adapted for just about any assortment of fresh vegetables, but for optimal results, try to create a contrast of flavors and textures.

1⁄3 cup extra-virgin olive oil
1⁄2 cup pine nuts
6 large shallots, peeled and thinly sliced
1 yellow bell pepper
2 lbs. fresh peas, shelled to yield 2 cups
1⁄2 lb. green beans, trimmed and cut into 1"–2" pieces
1 bunch watercress, washed and chopped
3 bunches mâche, washed and trimmed (or 1 head baby
bibb lettuce, washed and torn into pieces)
Leaves from 1 bunch celery
3 small stalks celery, sliced paper-thin
1 fennel bulb, trimmed and finely chopped
1 cup coarsely chopped fresh basil leaves
1 cup coarsely chopped fresh parsley
4 scallions, white parts only, finely chopped
Juice of 1 lemon
Salt and freshly ground black pepper

1. Heat a small amount of the oil in a small skillet over medium heat. Add pine nuts and cook, stirring, until brown, about 2 minutes. Drain on paper towels and set aside.

2. Return skillet to heat and, if necessary, add more oil. Add shallots and cook, stirring occasionally, until golden, about 15 minutes. Drain on paper towels and set aside.

3. Meanwhile, char pepper over a flame or under a broiler, turning to blacken all over. Place in a paper bag, close, and steam 15 minutes. Rub off skin, cut in half, remove core and seeds, and dice. Set aside.

4. Bring a medium pot of salted water to a boil. Add peas and green beans, reduce heat to medium-low, and cook briefly so that both peas and beans retain a little crunch, about 4 minutes. Drain in colander and stop the cooking by running under cold water. Pat dry.

5. Combine pine nuts, shallots, pepper, peas, beans, watercress, mâche, celery leaves, celery, fennel, basil, parsley, and scallions in a large salad bowl. Mix together lemon juice and remaining oil in a small mixing bowl and drizzle over salad. Toss well and season to taste with salt and pepper.

This recipe was first published in Saveur in Issue #11

Salad of Shrimp and Roasted Peppers

2008-12-17T16:58:00.001-08:00

(Insalata di Scampi e Peperoni Arrosti)

SERVES 8

Eugenia Bone, contributing writer for SAVEUR, shared her grandmother's recipe for this dish. She developed this recipe as a substitute for the more traditional, but heavier, Italian roasted-eel salad.

1 large red bell pepper
16 medium shrimp, peeled, deveined, and steamed
2 tbsp. chopped fresh parsley
2 tbsp. chopped fresh mint
2 tbsp. extra-virgin olive oil
1 tsp. fresh lemon juice
Salt and freshly ground black pepper

1. Preheat oven to 500˚. Put pepper in a small pan, and place in oven to roast until the skin is charred and the flesh has softened, 15–20 minutes. Set aside pepper, and when cool enough to handle, remove and discard skin, stem, and seeds, then cut flesh lengthwise into 1/4"-wide strips.

2. Mix together peppers, shrimp, parsley, mint, oil, and lemon juice in a medium bowl. Season with salt and pepper. Set aside for 30 minutes before serving at room temperature.

This recipe was first published in Saveur in Issue #31

Pork Pie

2008-12-17T16:56:00.001-08:00

(Tourtière)

SERVES 8

Tourtière is a French-Canadian Réveillon staple.

FOR THE CRUST:
2 3/4 cups flour
1 tsp. salt
1 cup vegetable shortening, cut into pieces
1 egg yolk
1 1/2 tsp. white vinegar
2 tbsp. heavy cream

FOR THE FILLING:
2 tbsp. vegetable oil
1 lb. ground pork
1 small white onion, peeled and chopped

1.For the crust: Sift together flour and salt into a bowl, and add to flour mixture, stirring with a fork until dough just begins to hold together. Transfer dough to a lightly floured surface, and knead several times with the heel of your hand. Divide dough in half, shape into 2 flat discs, wrap in plastic, and refrigerate for 1 hour.

2. For the filling: Heat oil in a skillet over medium heat. Add meat and onions, and cook, breaking up meat with a wooden spoon, until juices have evaporated, about 15 minutes. Add milk, and cook until evaporated, about 15 minutes. Remove from heat; add potato and quatre-épices, and season to taste with
salt and pepper. Set aside to cool completely.

3. Preheat oven to 400º. Roll out dough on a lightly floured surface into two 11'' rounds. Fit 1 round into a 9'' glass pie plate. Fill pastry bottom with meat filling. Cover with remaining pastry round. Fold edges of dough under, and crimp edges. Brush top with cream. Make several slits in top of pastry to allow steam to escape. Bake until pie is golden brown, about 30 minutes. Set aside to cool for at least 10 minutes before serving.

This recipe was first published in Saveur in Issue #47

Mrs. Maduro's Meat Pies

2008-12-17T16:54:00.000-08:00

MAKES 3 DOZEN

During the holidays, the Maduro family makes and sells thousands of these pies.

FOR THE FILLING:
1 lb. lean ground chuck
2 tomatoes, peeled, seeded, and chopped
1 yellow onion, peeled and finely chopped
1 clove garlic, peeled and minced
4 pimiento-stuffed green olives, minced
2 tbsp. butter
1 tbsp. cider vinegar
1 tsp. dried red pepper flakes
1 tbsp. minced fresh parsley
Leaves from 1 sprig fresh thyme
Salt and freshly ground black pepper
1 tbsp. flour
1/2 tsp. dry mustard
3 tbsp. dry sherry

FOR THE DOUGH:
4 cups flour
1 tsp. salt
1 1/4 cups lard or vegetable shortening
2 eggs, beaten

1. For the filling: Combine meat, tomatoes, onions, garlic, olives, butter, vinegar, red pepper flakes, parsley, and thyme in a large skillet, and season to taste with salt and pepper. Cover, and cook over medium heat until liquid evaporates, about 30 minutes. Mix together flour, mustard, sherry, and 1/2 cup water in a small bowl; then add to meat, stirring until mixture thickens, 3–5 minutes. Set filling aside to cool.

2. For the dough: Sift together flour and salt in a large bowl. Using a pastry cutter or 2 knives, cut in lard; then add up to 1 cup ice water, stirring with a fork until dough holds together. Transfer to a lightly floured surface, and shape into 2 balls. Roll out each ball until 1/4'' thick. Use a 3'' round cutter to cut 36 circles from each half of dough. Fit half the circles into 2 1/2'' round fluted tart tins. Fill each with 1 tbsp. filling, and cover each with remaining dough circles. Seal edges with a fork. Brush with egg wash, and prick top once.

3. Preheat oven to 400°. Set tins on a baking sheet, and bake until golden, about 30 minutes. Serve hot or at room temperature.

This recipe was first published in Saveur in Issue #47

Pork Roast with Corn Bread-Apple Dressing

2008-12-17T16:52:00.000-08:00

SERVES 6

This is our adaptation of an autumn dish that chef Eric Mann, of the Bear Cafe in New York's Hudson River valley, made for us.

4 oz. slab bacon, finely diced
2 tbsp. butter
1 small yellow onion, peeled and chopped
1 rib celery, trimmed and chopped
1 fuji or other crisp, juicy apple,
peeled, cored, and chopped
1/4 cup shelled pecans, toasted and chopped
Leaves from 4 sprigs thyme, chopped
Leaves from 1 sprig sage, chopped
2 cups crumbled corn bread
1/4 tsp. cayenne
1/3 cup chicken stock
Salt and freshly ground black pepper
1 4-lb. pork loin rib roast, chine bones cracked,
rib bones frenched

1. Preheat oven to 350º. Fry bacon in a large skillet over medium heat until crisp, 8–10 minutes; transfer with a slotted spoon to a large bowl. Increase heat to medium-high and add butter to bacon fat in skillet; then add onions and celery and sauté until golden, 6–8 minutes. Add apples, pecans, thyme, and sage and cook until apples soften, 3–5 minutes; transfer to bowl with bacon. Add corn bread, cayenne, stock, and salt and pepper to taste to bowl and toss well.

2. Put pork on a cutting board with tips of ribs pointing straight up. Using a long, sharp knife, cut along length of loin where loin meets ribs until you reach about three-quarters of the way down loin; then, without completely detaching loin from ribs, begin slicing loin, "unrolling" it into a wide 1"-thick slab.

3. Season loin with salt and pepper. Spread dressing over meat, roll up jelly-roll style to ribs, then tie with kitchen twine. Season with salt and pepper, transfer to a roasting pan meat side up, and roast until internal temperature registers 160º, 60–70 minutes. Loosely cover roast with foil and set aside to rest for 15 minutes before carving. Serve with roasted root vegetables, if you like.

This recipe was first published in Saveur in Issue #62

Standing Rib Roast with Bordelaise Sauce

2008-12-17T16:51:00.001-08:00

SERVES 8

Ask the butcher to french (strip the skin and fat from) the ribs on the roast for a fancier presentation.

12 cloves garlic, peeled
1 4-rib roast (about 8 lbs.)
Salt and freshly ground black pepper
1 bottle red wine
4 carrots, peeled, trimmed, and chopped
4 ribs celery, chopped
2 sweet onions, peeled and chopped
5 bay leaves
1 bunch fresh thyme
2 tbsp. demi-glace
4 shallots, peeled and finely chopped
1⁄4 cup minced fresh parsley
4 tbsp. butter

1. Preheat oven to 425°. Mince 8 cloves of the garlic. Rub roast with all but 1 tbsp. of the minced garlic and season with salt and pepper. Roast beef, bone side down, in a roasting pan until well browned, 30-40 minutes. Reduce oven temperature to 325° and roast for 45 minutes. Meanwhile, boil wine in a pot until reduced to 3⁄4 cup.

2. Remove roast from pan and pour off drippings. Return roast to pan and scatter carrots, celery, onions, remaining garlic cloves, 3 of the bay leaves, and all but 3 sprigs of the thyme around roast. Roast beef until internal temperature of meat registers 120° for rare, about 30 minutes more. Transfer roast to a carving platter, discard twine, loosely cover with foil, and let rest.

3. Transfer vegetables in pan and drippings to another saucepan. Skim off fat, setting 1 tbsp. aside. Add 3 cups water to roasting pan and bring to a boil on top of stove over medium heat, scraping browned bits stuck to bottom of pan with a wooden spoon. Transfer pan juices to saucepan and add reduced wine, demi-glace, 1⁄4 of the shallots, and reserved thyme and bay leaves. Simmer over medium heat for 20 minutes. Strain sauce into a bowl, discarding solids. Return saucepan to medium heat. Add reserved fat and remaining shallots and minced garlic and cook, stirring often, until soft, 3-5 minutes. Add strained sauce to saucepan and bring to a simmer. Remove from heat, then whisk in parsley and butter. Adjust seasonings. Carve roast and serve with sauce on the side.

This recipe was first published in Saveur in Issue #80

Roast Tenderloin Beef with Jack Daniels Sauce

2008-12-17T16:49:00.001-08:00

SERVES 6 - 8

This dish is introduced by the "Squire" at the annual Bracebridge Dinner, a Christmastime tradition for seven decades at the Ahwahnee Hotel in Yosemite National Park.

1 3-4-lb. piece beef tenderloin, well trimmed
Salt and freshly ground black pepper
2 tbsp. vegetable oil
1⁄2 cup Jack Daniel's whiskey
1 shallot, peeled and minced
1 1⁄2 tsp. green peppercorns
1 1⁄2 tsp. red peppercorns
1⁄4 cup rich veal or beef stock
4 tbsp. butter, cut into pieces

1. Preheat oven to 400º. Generously season beef with salt and pepper. Heat oil in a large ovenproof skillet over high heat. Add meat and brown on all sides, about 1 minute per side. Transfer skillet to oven; roast meat until internal temperature reaches 125º for rare, 15-20 minutes, or 135º for medium rare, about 25 minutes. Transfer meat to a cutting board, cover loosely with foil, and set aside for 15 minutes before slicing.

2. Meanwhile, warm whiskey in a small pan over low heat. Return the ovenproof skillet to medium heat. Add shallots and cook, stirring frequently, until lightly browned, 1-2 minutes. Add green and red peppercorns, then whiskey, and carefully ignite with a kitchen match. When flames die out, continue cooking for 1 minute. Add stock and cook, stirring, until reduced by half, 1-2 minutes. Add butter, a few pieces at a time, swirling skillet over heat until melted and sauce is velvety, 2-3 minutes. Adjust seasonings.

3. Serve meat with whiskey sauce and boiled fingerling potatoes, sugar snap peas, and carrots, if you like.

This recipe was first published in Saveur in Issue #55

Prime Rib

2008-12-17T16:47:00.000-08:00

SERVES 8 – 10

Nowadays, most meat markets sell standing beef rib roasts whose smaller connective bones—called the chine bone and the feather bones—have already been removed (the chine is often tied back on to protect the meat from the oven's intense heat), which makes the meat easier to carve and produces a more handsome roast. Some markets will even slice the meat off the rib bones and then tie them back on; we found that the roast came out juicier when the bones were left attached. Either way, be sure the roast is tied at intervals between the rib bones; otherwise the flavorful crust may peel away from the meat during roasting.

1 5-bone beef standing rib roast (10–12 lbs.),
chine bone removed and tied back on
2 tbsp. kosher salt
1 1⁄2 tbsp. dry mustard, preferably Colman's (see
Canned Heat)
1 1⁄2 tbsp. chopped fresh rosemary leaves
Coarsely ground black pepper, to taste

1. Season beef with salt, including the rack of bones. Rub mustard all over beef; sprinkle with rosemary and pepper. Set the beef in a 12" × 14" roasting pan. Cover loosely with plastic wrap and refrigerate for 2–3 days.

2. Remove beef from refrigerator 3 hours before you are ready to roast it, to allow it to come to room temperature. Arrange rack in lower third of oven and heat to 450°. Roast the beef, rib side up, until it begins to brown and sizzle, 20–25 minutes. Reduce temperature to 325°; continue roasting until a meat thermometer inserted in the thickest part of the meat registers 120° (for medium rare), about 2 hours more. Transfer roast to a carving board and reserve any pan juices. Cover loosely with foil and let rest for 25–30 minutes. Remove and discard chine bone. Carve roast (following steps in Carving Prime Rib) and serve with reserved pan juices.

This recipe was first published in Saveur in Issue #107

Roasted Fresh Ham with Orange Glaze

2008-12-17T16:45:00.001-08:00

SERVES 15 – 20

Fresh uncured ham makes a wonderful holiday roast: It's a good, big cut for a party, tender and marbled but not fatty. Oranges, with their clean, citrusy spark, are an excellent foil for the pork's rich taste.

FOR THE HAM:
1 15–20-lb. fresh ham on the bone
6–7 cloves garlic, peeled and sliced
Salt and freshly ground black pepper
4 lbs. shallots, peeled
2 cups freshly squeezed orange juice

FOR THE GLAZE:
1 cup orange marmalade
1/4 cup freshly squeezed orange juice
1 tbsp. dijon mustard

1. For the ham: Place oven rack in lower third of oven, then preheat oven to 325°. Put ham in a large heavy roasting pan. Trim off tough outer skin, then score the fat in a crosshatch pattern. Make small incisions all over the ham with the tip of a paring knife, inserting a piece of sliced garlic in each slit as you go. Rub ham with salt and pepper to taste. Roast in oven for 2 hours, then remove ham and set aside.

2. For the glaze: Combine orange marmalade, orange juice, and mustard in a small saucepan. Simmer over medium heat for 10 minutes, stirring often. Remove from heat and set aside.

3. Brush entire surface of ham generously with orange glaze. Scatter peeled shallots around ham in bottom of roasting pan, add orange juice, then return to oven to roast. Continue to baste ham every 30 minutes. Roast ham until browned and internal temperature reaches 170° on a meat thermometer in thickest part, 3–4 hours more.

4. Transfer ham to a cutting board or platter, cover loosely with foil, and allow to rest for 20 minutes. Carve slices perpendicular to the bone and serve with roasted shallots and pan juices.

This recipe was first published in Saveur in Issue #39

Mustart-Glazed Christmas Ham

2008-12-17T16:43:00.001-08:00

(Senapsgriljerad Julskinka)

SERVES 12

This is how the Swedes do Christmas ham.

9-lb. corned ham
2 carrots, peeled
2 celery ribs
2 bay leaves
5 white peppercorns
2 yellow onions, peeled
18 cloves
1⁄2 cup mild Swedish mustard
2 egg yolks
6 tbsp. honey
3 tbsp. fine bread crumbs

1. Place a ham in a large pot. Add carrots, celery ribs, bay leaves, peppercorns, and onions, each studded with 6 cloves. Cover with water, cover pot, and simmer over low heat, skimming occasionally, for 3 hours.

2. Remove ham from broth (reserve broth for dip-in-pot) and place on a cutting board. Cut away and discard rind. Preheat oven to 325°.

3. Combine mustard, egg yolks, and honey in a bowl and mix well. Place ham, fat side up, on a rack set in a roasting pan. Glaze top of ham and bake for 25 minutes. Increase heat to 400° and cook, basting with glaze, for 15 minutes. Sprinkle with bread crumbs and bake until golden, 15 minutes. Cool, then slice. Serve with coarse mustard.

This recipe was first published in Saveur in Issue #23

Classic Eggs Benedict

2008-12-17T16:38:00.001-08:00

SERVES 4

The secret to success with this dish is the quality of its parts. Adding a generous amount of vinegar to the poaching liquid—a restaurant trick—helps the eggs form into perfect spheres, and making the hollandaise in a blender whips the sauce into a smooth, emulsified state, so it isn't as likely to separate as the version made by hand with a whisk.

2 cups distilled white vinegar
2 1/2 tsp. kosher salt, plus more to taste
1 tbsp. vegetable oil
8 slices Canadian bacon
3 egg yolks
1 tbsp. plus 1 tsp. fresh lemon juice
1⁄4 tsp. Tabasco
8 tbsp. unsalted butter, melted
8 eggs, cracked into separate small bowls
4 English muffins, pulled apart by hand and toasted
Paprika or cayenne, for garnish

1. Bring 16 cups water to a boil in a tall 6-quart saucepan over high heat. Add vinegar and 2 tsp. salt, lower heat to medium, and bring to a simmer.

2. Heat oil in a 12" skillet over medium-high heat; add bacon; cook, turning once, until lightly browned, about 3 minutes. Remove skillet from heat.

3. Combine yolks, lemon juice, 4 tsp. warm water, Tabasco, and remaining salt in a blender; turn to medium speed and slowly drizzle in butter to make the hollandaise. Transfer to a bowl; set aside, covered.

4. Swirl simmering water with a spoon to create a whirlpool. Carefully slide each egg into water; poach until just firm, about 3 minutes. Using a slotted spoon, transfer eggs to a paper towel-lined plate. Divide muffin halves between 4 plates; top each half with 1 slice of bacon and 1 egg. Spoon 2–3 tbsp. sauce over each egg. Sprinkle with paprika or cayenne.

This recipe was first published in Saveur in Issue #114

Home Fries

2008-12-17T16:34:00.000-08:00

SERVES 2

Boiling the potatoes for this dish ahead of time and letting them cool completely, preferably in the refrigerator overnight, allows them to cook faster and brown better than raw potatoes.

1 lb. boiled potatoes, cold and peeled
4 tbsp. rendered bacon fat or canola oil
1 small yellow onion, thinly sliced
1⁄2 tsp. paprika
1⁄4 tsp. ground cumin
Kosher salt and freshly ground
black pepper to taste

1. Cut potatoes into 1⁄2" cubes. Heat 2 tbsp. of the bacon fat or oil in a heavy-bottomed 12" skillet over medium-high heat. Add potatoes and cook, stirring occasionally, until they begin to brown, about 10 minutes.

2. Add remaining bacon fat or oil, onions, paprika, cumin, and salt and pepper to taste. Cook, stirring and scraping the bottom of the skillet with a metal spatula, until the potatoes form a golden brown crust and the onions soften and brown, 15–20 minutes.

This recipe was first published in Saveur in Issue #114

Cornflake-Crusted Brioche French Toast

2008-12-17T16:33:00.001-08:00

SERVES 4

The recipe for this crunchy french toast is based on the one used at the Lafayette restaurant in the Hay-Adams hotel in Washington, D.C.

1 loaf brioche bread (about 1 lb.)
1⁄3 cup half and half
2 tsp. sugar
1 tsp. ground cinnamon
1⁄4 tsp. fine salt
1⁄4 tsp. orange zest
4 eggs, lightly beaten
2 cups cornflakes, coarsely crushed
6 tbsp. unsalted butter
Confectioners' sugar
Maple syrup

1. Slice brioche loaf into eight 1"-thick slices with a serrated knife. Using a 3" round cookie cutter, cut each slice into a circle and set aside. (Reserve bread scraps for bread crumbs.)

2. In a shallow dish, whisk together half and half, sugar, cinnamon, salt, orange zest, and eggs. Put cornflakes into another shallow dish. Working with 1 circle of brioche at a time, dip in the egg mixture, allowing brioche to soak for 10 seconds on each side, then coat in the cornflakes. Transfer to a sheet tray lined with waxed paper.

3. Heat 3 tbsp. of the butter in a 10" nonstick skillet over medium heat until just foaming. Transfer 4 slices of brioche to the pan and cook, turning once, until both sides are golden brown, about 4 minutes. Divide the french toast between 2 serving plates. Wipe out skillet, add remaining butter, and repeat process. Dust the french toast with confectioners' sugar and drizzle with maple syrup. Serve with berries and sliced fruit, if you like.

This recipe was first published in Saveur in Issue #114

Tequila Sunrise

2008-12-17T16:30:00.000-08:00

MAKES 1

The recipe for this complex, layered cocktail originally appeared in Bottoms Up! Y Como!, a brochure published by the Agua Caliente resort in Tijuana, Mexico, in 1934. Click here for more recipes of our favorite eye-openers.

2 oz. agave blanco tequila
2 tsp. crème de cassis
Half a lime plus the juice
1 tsp. grenadine
2 oz. seltzer water.

1. In a highball glass, combine tequila, crème de cassis, half the lime plus the juice, and grenadine. Add seltzer. Stir to combine, and fill glass with cracked ice.

Baked Eggs

2008-12-17T16:22:00.000-08:00

SERVES 2

Wonderfully adaptable, baked eggs (sometimes called shirred eggs) are made by baking or broiling eggs with various ingredients. This recipe produces firm whites and velvety yolks.

1 tbsp. unsalted butter
4 tbsp. cooked chopped spinach
that's been squeezed to extract excess liquid
4 eggs into each dish
1⁄2 tomato
2 tbsp. heavy cream
1 slice bacon, cooked and chopped
2 tbsp. grated parmesan
1⁄2 tsp. chopped fresh thyme
1⁄4 tsp. grated nutmeg
Kosher salt and freshly ground black pepper

1. Heat oven to broil and place a rack 10" from the heating element. Grease two 8-oz. gratin dishes with butter. To each dish, add 2 tbsp. spinach. Using your fingers, make 2 wells in each pile of spinach and crack 2 eggs into each dish.

2. Cut tomato into 4 wedges and nestle 2 wedges on opposite sides of each dish. Pour 1 tbsp. heavy cream into each dish. Add half of the bacon to each dish.

3. Sprinkle each dish with 1 tbsp. parmesan, 1⁄4 tsp. thyme, 1⁄8 tsp. nutmeg, and salt and pepper to taste. Transfer to oven rack and broil until the cheese is golden brown, the whites of the eggs are set, and the yolks are still slightly soft, about 5 minutes.

4. Use tongs and a kitchen towel to transfer dishes to 2 serving plates lined with paper napkins to prevent the dishes from slipping.

Philippine-Style Brioche

2008-12-17T16:20:00.000-08:00

(Ensaimada)

MAKES 10 ROLLS

Although these fluffy sweet-savory breakfast rolls are traditionally prepared with pork lard, most Philippine cooks nowadays use butter instead. Dutch edam cheese is sprinkled inside and on top of the dough, offering a subtle counterpoint to the breads' sweetness; for a more savory roll, add more cheese. To make these rolls, you will need ten 5 1⁄2" fluted brioche molds.

1⁄2 cup milk
3 tbsp. active dry yeast
3⁄4 cup sugar
22 egg yolks, at room temperature
2 cups unsalted butter (4 sticks),
at room temperature, plus more for greasing
7 cups sifted flour
2 eggs, at room temperature
1 2⁄3 cups plus 2 tbsp. grated aged edam cheese

1. Heat milk and 1⁄2 cup water to 115°. Stir in yeast; let sit until foamy, about 10 minutes.

2. Meanwhile, combine sugar, 12 yolks, and 4 tbsp. butter in the bowl of a standing mixer fitted with the whisk attachment. Beat on medium speed until smooth, about 2 minutes. Add yeast mixture and 1 cup flour; beat for 10 minutes. Remove bowl; cover with a damp kitchen towel. Set dough aside in a warm place to let rest, about 15 minutes.

3. Combine eggs and remaining yolks in a bowl. Return bowl of dough to mixer; replace whisk attachment with a dough hook. Working in 4 batches, beat in 1 1⁄2 cups flour, 3 tbsp. butter, and one-fourth of the egg mixture per batch on medium speed. Scrape down sides of bowl; remove bowl and cover with the towel; set dough in a warm place to let rest for 15 minutes.

4. Return bowl of dough to mixer; knead on medium speed while adding remaining butter in 4 batches. (Stop occasionally to scrape down dough hook.) Continue to knead until dough is elastic, 18–20 minutes.

5. Using your hands, grease a marble slab or other smooth surface with a little butter. Transfer dough to the greased work surface; divide into 10 equal pieces. Roll each piece into a ball; flatten each ball into a 6" circle. Fold edges of each circle in toward center. Transfer dough pieces, seam side down, onto 2 greased baking sheets. Cover with damp towels; set aside in a warm place to let rest for 10 minutes.

6. Line ten 5 1⁄2" fluted brioche molds with 9" circles of parchment paper. Divide molds between 2 baking sheets. Working with one dough piece at a time, use your hands to press it into a paper-thin, translucent square, about 14" x 14", on the greased surface. (The dough will tear in some places; that's okay.) Sprinkle the dough square with 2 tbsp. cheese. Starting at the edge closest to you, use your fingertips to roll the dough toward the far edge, forming a rope about 1⁄2" thick. Gently flatten the rope. Roll the rope into a spiral, tucking the end under. Transfer the spiral to a mold, tucked end down. Cover the molds with damp towels; set in a warm place to let rest until almost doubled in size, 1 1⁄2–2 hours.

7. Arrange a rack in the lower third of oven and heat to 350°. Sprinkle 1 tbsp. cheese over top of each risen dough. Bake breads, one baking sheet at a time, until golden brown and puffed, about 20 minutes. Let breads cool before unmolding.

This recipe was first published in Saveur in Issue #116

Breakfast Biscuits

2008-12-17T16:16:00.000-08:00

MAKES ABOUT 20

The recipe for these biscuits is based on one from Sunday Best Baking: Over a Century of Secrets from the White Lily Kitchen by Jeanne Voltz (Longstreet Press, 1998).

6 cups flour, preferably White lily flour
3 tbsp. baking powder
1 tbsp. salt
6 tbsp. cold butter, cut into small pieces
6 tbsp. cold vegetable shortening
2 1⁄2 cups buttermilk

1. Preheat oven to 500°. Combine flour, baking powder, and salt in a large mixing bowl. Using a pastry cutter, 2 table knives, or your fingers, work butter and shortening into flour mixture until it resembles coarse meal. Add 2 1⁄4 cups of buttermilk and gently stir with a rubber spatula or wooden spoon until a stiff, slightly tacky dough forms, adding a little more buttermilk if dough is too dry.

2. Transfer dough to a floured surface and quickly knead 2-3 times. Roll dough to a 1" thickness. Using a 2 1⁄2" round cookie cutter, cut out biscuits and set aside. Gather dough scraps together and repeat process, making 20 biscuits in all. Put biscuits on a parchment paper-lined cookie sheet about 1⁄2" apart as they are formed. Bake biscuits until they have risen and turned golden brown on top, 10-12 minutes.

3. Serve biscuits hot, slathered with butter and⁄or with thin slices of Baked Country Ham, if you like.

This recipe was first published in Saveur in Issue #80

Eggnog

2008-12-17T16:15:00.001-08:00

SERVES 6

Eggnog has become the quintessential Christmas drink—holiday parties just wouldn't be the same without it—but the ubiquitous store version doesn't hold a candle to this preparation.

2 cups milk
3/4 cup sugar
Pinch salt
1 vanilla bean, split lengthwise
4 eggs, separated
1 cup bourbon
2 oz. dark rum
1 cup cold heavy cream
Freshly grated nutmeg

1. Put milk, 1/2 cup of the sugar, and salt into a medium heavy-bottomed saucepan. Scrape seeds from vanilla bean into pan, then add pod. Heat over medium heat, stirring until sugar has dissolved, about 10 minutes.

2. Whisk egg yolks in a mixing bowl until pale yellow. Slowly whisk 1 cup of the hot milk mixture into yolks. Gradually add egg–milk mixture back into milk mixture in saucepan and cook, stirring constantly with a wooden spoon, until thickened, about 5 minutes. Strain into a large bowl and set aside to let cool. Add bourbon and rum, cover, and refrigerate eggnog until cold.

3. Whisk egg whites in a mixing bowl until frothy, then gradually add remaining sugar, whisking constantly until stiff but not dry peaks form. In another bowl, whisk cream until stiff but not dry peaks form. Fold whites and cream into eggnog. Pour into cups and sprinkle with nutmeg.

This recipe was first published in Saveur in Issue #39

Venezuelan Chocolate-Rum Drink

2008-12-17T16:13:00.000-08:00

SERVES 8

At the raucous late-night parties called parrandas, dancers need a pick-me-up. This one, from food author Maricel Presilla, fits the bill nicely.

1⁄2 gallon milk
3 whole star anise
2 sticks cinnamon
Zest of 1 orange
5 whole allspice berries
2 tbsp. brown sugar
1⁄2 lb. bittersweet chocolate
1 cup aged dark rum
Whipped cream

1. Combine milk, star anise, cinnamon sticks, orange zest, allspice berries and brown sugar in a large, heavy saucepan over medium heat.

2. Scald milk, stirring to dissolve sugar. Lower heat and cook 10 minutes. Remove from heat; steep 10 minutes. Strain into a large pot.

3. Heat gently, then add bittersweet chocolate and dark rum. Whisk briskly until chocolate dissolves, about 5 minutes. Serve topped with whipped cream.

This recipe was first published in Saveur in Issue #8

Flaming Punch

2008-12-17T16:12:00.001-08:00

(Punschglühbowle)

MAKES 3 QUARTS

The name of this flaming red wine punch translates from the German as punch glow bowl. This recipe is based on one in the 1905 collection Coolers and Punches from the German Army's Maneuvers and Field Deployment.

3 bottles light-bodied red wine,
such as beaujolais
1 750-ml bottle arrack liquor,
preferably Batavia-Arrack van Oosten
or cachaça
1⁄2 cup sugar
1 seville orange (also called bitter or sour orange)
thinly sliced, seeds removed
1 lemon, thinly sliced, seeds removed

1. In a 6-qt. pot, bring red wine and arrack to a boil over medium-high heat. Reduce heat to medium-low and stir in the sugar along with the orange and lemon slices. Simmer, stirring occasionally, for 5 minutes. Transfer the punch to a heavy heatproof bowl. (A non-heatproof bowl may crack.)

2. Dip a small metal ladle into the hot punch; touch a lit match to the surface of the punch in the ladle to ignite it. Pour the flaming punch back into the bowl. Serve immediately so that the punch remains aflame in the glass.

This recipe was first published in Saveur in Issue #116

Ham Spread and Olive Canapés

2008-12-17T16:09:00.000-08:00

MAKES 24 CANAPÉS

The thrifty 1930s were the heyday of canapés—those dainty bites of toasted white-bread cutouts canopied with savory toppings—but we think it's high time for a revival. The following favorite was inspired by a recipe found in James Beard's classic book Hors d'Oeuvres and Canapés (M. Barrow, 1940).

12 1/4"-thick white bread slices,
preferably Pepperidge Farm Very Thin Sliced Bread
4 tbsp. unsalted butter, melted
1/2 lb. thin-sliced ham, finely chopped
3 tbsp. mayonnaise
1 tbsp. sweet relish
Kosher salt and freshly ground black pepper, to taste
1 tsp. ground mustard, such as Coleman's
12 kalamata olives, pitted and halved

1. Heat oven to 400˚. Using a 2" round cookie cutter, cut out 24 circles from bread slices. Brush both sides of each circle with butter and transfer to a baking sheet. Toast bread in oven, turning once, until light golden, about 10 minutes.

2. Meanwhile, combine ham, mayonnaise, relish, salt and pepper to taste, and mustard in a small bowl. Spread about 1 tbsp. ham spread on each toast circle and top each with half an olive.

Swedish Meatballs

2008-12-17T16:08:00.000-08:00

(Köttbullar)

SERVES 12

These delicate meatballs, far from the American idea of "Swedish meatballs", are a smorgasbord staple—made small as an appetizer, or larger as a main dish.

1⁄2 cup fine bread crumbs
1⁄2 cup light cream
1⁄2 lb. ground beef
1⁄2 lb. lean ground pork
2 tbsp. grated onion
1 1⁄2 tsp. salt
1⁄2 tsp. ground allspice
1 egg, lightly beaten
3 tbsp. butter

1. Place bread crumbs in a large bowl. Add cream and 1⁄2 cup water. Mix and set aside to soften for 5 minutes. Add beef, pork, onions, salt, and allspice. Mix well, then stir in egg and bread crumb mixture. Mix, taking care that all ingredients are thoroughly incorporated, then gently shape into 1" meatballs. (Loosely packed meatballs are more tender.)

2. Melt butter in a large skillet over medium heat. Cook meatballs, in batches if necessary, turning frequently, until well browned and cooked through, about 8 minutes. Transfer meatballs to a platter and serve warm as an appetizer.

Variation—A simple sauce is served with slightly larger meatballs as a main course throughout the year in Sweden. Make the meat mixture as in step 1 above and shape into meatballs, about 2" in diameter. Cook as in step 2 above, increasing the cooking time by 1–2 minutes. Transfer cooked meatballs to a serving bowl and cover to keep warm. To make the sauce, melt 1 tbsp. butter in same skillet over medium-low heat. Add 2 tbsp. flour and cook, stirring with a wooden spoon, for 5 minutes. Add 2 cups beef stock and simmer, whisking occasionally, for about 5 minutes. Add 1⁄4 cup heavy cream and 2 tbsp. red currant jelly. Season with salt and pepper, mix well, pour over meatballs, and serve. Serves 4.

This recipe was first published in Saveur in Issue #23

Scallops with Pesto

2008-12-17T16:07:00.001-08:00

(Cappesante el Pesto)

SERVES 8

This recipe was inspired by Ed Giobbi, author of Italian Family Cooking (Random House, 1971). Today in many homes with an Italian Catholic heritage, Christmas Eve is celebrated with one long, delicious and meatless dinner party.

2 tbsp. pine nuts
Salt
2 cloves garlic, peeled
2 cups packed fresh basil leaves
1⁄2 cup extra-virgin olive oil
2 tbsp. freshly grated parmigiano-reggiano
Freshly ground black pepper
24 large sea scallops, muscles removed
2 tbsp. butter

1. Pulse pine nuts and 1⁄2 tsp. salt together in a food processor until finely ground. Add garlic and basil and, with the motor running, drizzle in olive oil. Add parmigiano-reggiano and process into a smooth paste. Season to taste with salt and pepper.

2. Season scallops with salt and pepper. Heat a skillet over medium-high heat, then add butter. When butter begins to brown, add scallops and sear until golden, 1 1⁄2-2 minutes. Turn scallops and cook until opaque, 1 1⁄2-2 minutes more. Spoon pesto onto 8 plates, then set 3 scallops in pesto on each plate.

This recipe was first published in Saveur in Issue #31

Proscuitto Rolls

2008-12-17T16:06:00.001-08:00

MAKES 24

In Savannah, Georgia, elaborate parties are a winter holiday tradition. We found these delicious rolls while attending one such soiree. Our hosts, Jim Burke and Doug Orr, garnished the dish with parsley and pyrocanthus berries, but please note that the latter, while pretty, are toxic.

2 tbsp. extra-virgin olive oil
2 tsp. grated lemon zest
1 tbsp. fresh lemon juice
6 oz. soft goat cheese, at room temperature
2–3 cloves garlic, peeled and minced
12 slices (not paper-thin) prosciutto, halved crosswise
1⁄2 cup fig preserves
1⁄2 bunch arugula, trimmed
Freshly ground black pepper

1. Whisk oil, lemon zest, and lemon juice together in a small bowl and set aside. Mix goat cheese and garlic together in another small bowl and set aside.

2. Spread a thin layer of the goat cheese mixture on each piece of prosciutto, spread a thin layer of fig preserves over cheese, and top with 1–2 arugula leaves. Drizzle with some of the lemon vinaigrette and season to taste with pepper. Roll prosciutto up around filling and arrange on serving platter, seam side down. Garnish platter with parsley, if you like.

This recipe was first published in Saveur in Issue #71

Multicultural Stuffing

2008-12-17T15:32:00.001-08:00

SERVES 8

Season this stuffing with as much or as little garlic as you like—either way, it's delicious.

7 tbsp. butter
1 tbsp. Asian sesame oil
3 small yellow onions, peeled and chopped
2–7 cloves garlic, peeled and finely chopped
Salt and freshly ground black pepper
1⁄2 bunch celery, ribs separated and chopped
1⁄2 lb. shiitake mushrooms, stemmed, caps diced
1 1-lb. loaf challah, cut into 1⁄2" cubes and set out to
let dry for 2–3 days
1 1⁄2 cups jarred peeled roasted chestnuts, diced
1 cup canned water chestnuts, drained and diced
1–2 tbsp. sesame seeds, toasted
4 tsp. sweet paprika, preferably Hungarian
1 egg, lightly beaten
Leaves of 1⁄2 bunch parsley, finely chopped
1 tsp. chopped leaves of one fresh herb or a mixture,
such as thyme, oregano, savory, tarragon, and basil
1⁄2–1 cup chicken stock, warm

1. Preheat oven to 350°. Heat 6 tbsp. of the butter and sesame oil together in a large skillet over medium heat. Add onions, garlic, and salt and pepper to taste and cook, stirring often, until onions are soft, about 8 minutes. Increase heat to medium-high, add celery, and cook, stirring often, until celery is softened, about 10 minutes. Add mushrooms and cook until most of their liquid has evaporated, about 3 minutes.

2. Transfer vegetable mixture to a large bowl, add challah, and toss with a kitchen spoon until well combined. Add chestnuts, water chestnuts, sesame seeds, paprika, egg, parsley, and fresh herbs, season to taste with salt and pepper, and toss well.

3. Set 4–5 cups of the stuffing aside if stuffing the turkey. Mix in just enough stock to stuffing in bowl to make it moist but not dense and packed together.

4. Grease a medium baking dish with the remaining butter. Spoon stuffing into dish, cover with heavy-duty foil and bake until hot, about 30 minutes. Uncover dish and bake until golden on top, about 15 minutes more. Garnish with a sprig of parsley, if you like.

This recipe was first published in Saveur in Issue #79

Mushroom Stuffing

2008-12-17T15:30:00.000-08:00

SERVES 6

This stuffing, adapted from Jack Czarnecki's, Joe's Book of Mushroom Cookery (Atheneum, 1986), is best cooked separately, rather than inside the bird.

1⁄2 oz. dried morels
2 1-lb. loaves country bread, crusts removed
8 tbsp. butter
2 medium yellow onions, peeled and diced
4 ribs celery, finely chopped
3 cups coarsely chopped assorted fresh mushrooms
1 cup Chicken Stock
3 eggs, lightly beaten
1⁄4 cup finely chopped fresh flat-leaf parsley
2 tsp. finely chopped fresh tarragon
1 tsp. finely chopped fresh sage
1⁄4 cup finely chopped celery leaves
Salt and freshly ground black pepper
Pinch freshly grated nutmeg

1. Preheat oven to 300°. Rinse morels, then place in a small bowl. Cover with 2 cups hot water and set aside for 20 minutes. Drain morels, straining and reserving soaking liquid. Chop morels and set aside. Tear bread into large pieces, place on a cookie sheet, and dry in oven for 15 minutes. Set aside.

2. Melt butter in a large skillet over medium-low heat. Add onions and celery, stirring occasionally, until onions are soft, about 30 minutes. Add morels, fresh mushrooms, 1 cup reserved soaking liquid and stock. Cook until mixture is almost dry, approximately another 30 minutes. Set aside to cool.

3. Raise oven heat to 350°. Combine bread, eggs, parsley, tarragon, sage, and celery leaves in a large bowl and mix well. Stir in cooled mushroom mixture and season with salt, pepper, and nutmeg. Transfer to a greased 9'' × 12'' baking dish and bake uncovered until top browns, about 35 minutes. Serve warm.

This recipe was first published in Saveur in Issue #22

Steam-Roasted Goose

2008-12-17T15:26:00.001-08:00

SERVES 6
This unusual recipe, from Julia Child's The Way to Cook (Random House, 1989), produces a moist goose with crisp skin.

1 12-lb. goose, heart and gizzard reserved
Salt and freshly ground black pepper
1 lemon, halved
3 sprigs fresh thyme
3 sprigs fresh sage
1 medium yellow onion, peeled and
coarsely chopped
1 large carrot, peeled and coarsely chopped
2 stalks celery, coarsely chopped
1 1⁄2 tbsp. cornstarch
1⁄2 cup Madeira

1. Trim wing tips from goose and place tips in a small saucepan. Add heart, gizzard, and 5 cups water and simmer over medium heat for 1–2 hours. Strain stock and reserve.

2. Meanwhile, prick goose all over with a fork. Pull away and discard loose fat. Season cavity and skin with salt and pepper, then rub skin with lemon. Place lemon, thyme, and sage in cavity, then truss.

3. Place goose on a rack set in a large roasting pan. Place pan on top of stove; pour about 1" boiling water into bottom. Cover pan with a tight-fitting lid or aluminum foil and steam goose over medium heat for 1 hour, adding more boiling water if necessary to prevent pan from becoming dry.

4. Preheat oven to 325°. Pour off liquid from pan, then scatter onions, carrots, and celery in bottom. Place goose, breast side down, on rack. Moisten with 1 cup reserved stock and roast, covered, for 1 hour.

5. Increase heat to 475°. Uncover goose, turn breast side up, and continue cooking, uncovered, until skin is golden and juices run clear, about 30 minutes more. Transfer goose to a cutting board and allow to rest for 30 minutes before carving.

6. Meanwhile, dissolve cornstarch in madeira. Skim fat from pan juices, then heat in roasting pan on top of stove over medium-high heat. Deglaze pan with madeira mixture. Reduce heat to medium, add remaining stock, season to taste with salt and pepper, and simmer for 3–5 minutes. Strain sauce into a gravy boat. Carve goose, arrange on a platter, and garnish with fresh sage leaves if desired.

This recipe was first published in Saveur in Issue #22

Flatten Abs Post Pregnancy

2008-12-17T15:22:00.000-08:00

Tightening up your abs is one of the hardest things because there is no single solution. It takes 3 main commitments that you want to incorporate into your lifestyle.

First thing is calories! Any fat that is overlaying your muscle needs to be broken down into energy ‘burning fat’. To do this, take in fewer calories in than you burn. That simple? Yes, but it’s hard. It’s very easy to overindulge in a few extra hundred calories (yes hundreds!) with a couple glasses of wine or even calories from healthy foods! No matter what, calories are calories and we want to take in less than what we burn in order to lose fat. Some foods are more calorie-dense. Make wise food choices throughout the day. Some examples are to drink low calorie drinks like crystal light or even water; fill up on low calorie foods like fruits and vegetables and stay hydrated all day so that you do not mistake thirst for hunger. With these small changes you can deduct just a few hundred calories from your diet each day.

The second great way to lose fat in your abdominal area is to do cardio. Whether it’s walking, taking your kids to a park, jogging and or doing cardio machines like ellipticals or bikes, it’s all burning calories. If you are prenatal- keep your heart rate below 140. If you are post natal try to stay within your target heart rate zone to burn the most optimal amount of calories.

The third most important part is to build sexy abdominal muscles below your layer of fat so that when we lose a few extra pounds, the tight muscle is exposed and gives you a smooth, flat appearance to your tummy. My favorite core circuit to do at home is below…

If you are pregnant do NOT do this circuit.

Plank 1 minute
- Prone to floor, with forearms below your chest, lift up at the hips while keeping your core tight.

10-16 Bicycle crunches
- Lay on your back and bring your opposite elbow to your opposite knee and alternate.

5-10 V-sits
- Sit with your knees out in front of you bent slightly, lift your feet off the ground and place your hands on the ground right behind your bottom, extend your legs strait, then crunch your knees in toward your body. Repeat.

5-10 Side planks (great for obliques)
–Lay on your side with your bottom foot forward and your top foot just behind, rest on your forearm on the ground and lift your hips up into the air!

5-10 Laying leg lifts
- Lay on your back and put your hands under your bottom. While pressing your lower back into the floor by doing a pelvic tilt, bring your legs up to a 90 degree angle the bring them down about 10 inches off the floor. Repeat.

My favorite exercises to do for my abs in the gym are…

Hanging leg raises
-They look scary, but they are very effective for working mostly the lower abdominal area. It’s important to ask a trainer to help you and give you a spot the first time.

Decline Bench sit-ups
While doing a pelvic tilt, sit on a decline bench and go half way back - sit all the way up while squeezing your abs.

Physioball sit-ups

Physioball side sit-ups

Reverse crunch with physioball between legs

Cable core twist

Many of these exercises you can ask a trainer to help you.

Committing to these three main parts to creating flat abs…
1.Deducting your calories
2.Burning extra calories by doing cardio.
3.Creating a smooth toned tummy by doing abdominal exercises

Pregnancy Fitness Tips

2008-12-17T15:21:00.000-08:00

Pregnancy Fitness Tips!

Whether you are in your first trimester or your last weeks, you should take part in a pregnancy fitness program. The benefits you will receive will be well worth the 20 minutes a day you will need to spend. What happens during pregnancy to your body? There are many physiological changes you will go through but there are a lot exercises you can do before, during and after pregnancy for corrective flexibility, strengthening and to feel great. Here are some exercises that are safe for all moms thinking of having a baby or are leading up to the last days of your pregnancy. Already had your baby? It is never too late to start to get your body back!!

Always check with your doctor before participating in an exercise program. Pregnancy fitness programs should be talked over with your doctor in each trimester depending on how you feel.

1. Upper Body Rows!

Rows can be done with dumbbells or bands at home. These strengthen your upper back and help your postural muscles. These should always be included in your pregnancy fitness program.

***Make sure you keep your back flat, your spine neutral, your elbow stays tucked in and you squeeze your shoulder blades together as you row the weight back.

-Before Pregnancy- You will want to strengthen your postural muscles to prepare for the extra weight you will carry in your chest, belly and pressure from your lower back.

-During Pregnancy- During pregnancy your chest will become swollen and grow. Also imagine someone duck taping a gallon of water to your abdomen. This is only 8 pounds; the weight of the baby. This will put a huge strain on your upper back muscles and your shoulders start to round forward. This can lead to neck problems and even spinal pain. Including rows in your program will also functionally train you to one day carry your baby through a mall, grocery store or up and down stairs. Preparing now will make things much easier for you post pregnancy.

-Post Pregnancy- If you haven’t started exercising yet, most likely your chest is very tight and your upper back is very loose and weak from pregnancy. Your shoulders also may round forward slightly. Rows can correct this and improve your posture. They also train those muscles you will use carrying around your baby when they want nothing to do with their stroller! Which is pretty often isn’t it.

2. Plie Squats.

Plie squats can be done with a 10 pound dumbbell pre pregnancy to prepare for the added weight. During your 2nd and last trimester you can use your own body weight.

*** Put your weight in your heels, your knees behind your toes, your core tight and your shoulders back.

-Before Pregnancy- Imagine carrying around the gallon of water duck taped to your belly and also two bricks taped to each of your legs. This is how much more pressure is going to be on your joints and legs. You will want to strengthen the muscles in your legs and your knees. This will make it easier to get up and down stairs, walking around or even standing in one place.

-During Pregnancy- During pregnancy you will want to continue your plie squats to maintain strong legs and core. Moving around will also improve circulation.

-Post Pregnancy- Not only will you be carrying your baby around, but your baby will get heavier! Keep working on those squats and you will have the best toned legs at your kids preschool.

3. Kegels

Kegels can be done in all stages of your pregnancy. Your pregnancy fitness program should always include kegels. They strengthen the pelvic floor muscles.

-Before Pregnancy- Every woman should practice kegels. Before pregnancy, these will prepare for the extra pressure on your bladder and pelvis.

-During Pregnancy- During pregnancy you will want to continue your kegels. Delivery will be easier when you push. Kegels also prevent excessive tearing. This means your recovery will be faster.

-Post Pregnancy- Kegels will tone up anything that has been stretched during your pregnancy. Doing these in your post pregnancy fitness program will bring you back to where you were before.

Fitness Programs at http://www.Baby-Strong.com

4. Side Leg Lifts.

These can be done either lying on your side or standing up on one leg. You may begin standing near a wall with one hand on the wall. Eventually you will want to work on your core balance and stand on one leg. If you are in bed rest this exercise improves circulation preventing blood clots.

*** If you are standing keep your stationary leg's knee soft and your core tight.

-Before Pregnancy- You will want to improve your balance before you are pregnant because your center of gravity is going to change drastically. Falling up or down stairs or on uneven ground will leave you and your baby unsafe. Perform leg lifts 3 days and week keeping a tight core. Your core will be the most important part of your body to exercise during your pregnancy fitness program.

-During Pregnancy- As I said before your center of gravity is going to be changing. Working on your balance and being aware of this will help you during your pregnancy. Leg lifts will also help with opening up your hips and circulation. If you are told to be in bed rest, do these on your side in the morning and some at night.

-Post Pregnancy- Once your baby is born you will feel very imbalanced and your hips will be very weak from the pressure of your baby. Your fitness program should include many balance and core exercises.

5. Quadruped Opposite Arm and Leg Raise.

Quadruped Opposite Arm and Leg Raises help with lower back strengthening and core balance! All stages will benefit from this exercise!

*** Make sure your core is tight and that you pause as you bring your leg and arm up.

-Before Pregnancy- Prepare your body! Your pregnancy fitness program should include this exercise for the added stress on your lower back.

-During Pregnancy- Your lower back needs to be strong to hold your core up. Do these at least 4 days a week.

-Post Pregnancy- I will say this one more time... your baby will only get heavier! Always try to carry your baby on different sides too. This will help with lower back pain.

Flexibility!

Stretches should always be included in your pregnancy fitness program! Areas on your body will be much tighter than others

Chest wall stretch

Shoulder stretch.

Hip stretch,

IT band stretch.

Hamstring stretch.

Calve stretch.

Quad stretch.

Glute Stretch.

Lower Back Stretch.

Don’t have a Pregnancy Fitness Program? Our programs include explanatory videos for each exercise and can be done in the privacy of your own home. Go to our Fitness Program Page. We have many to choose from! If you need a customized fitness program we offer these too.

Be the healthiest you and have a healthy baby.

http://www.baby-strong.com/

The Best,

Katrina Hodgson

Baby-Strong Trainer

BS, NASM CPT, AFAA

Banana Oatmeal Pancakes

2008-12-17T15:14:00.000-08:00

Banana Oatmeal Pancakes

Ingredients:

1 very ripe banana
1 cup flour
1 teaspoon baking powder
½ teaspoon baking soda
1 egg
1 cup buttermilk
1 teaspoon sugar
2 tablespoons butter, melted
¼ cup oats

1) Place all of the ingredients, but the oats, in a blender and process until just smooth. Pour into a large bowl. Stir in the oats.

2) Preheat a non-stick griddle pan or large non-stick skillet over medium heat.

3) Spoon the batter onto the prepared pan to form 3-inch pancakes. Cook on both sides until lightly golden.

4) Remove from pan and repeat with the remaining batter.

Serve with warmed, real maple syrup.

Healthy Ginger Bread Recipe

2008-12-17T15:12:00.000-08:00

Healthy Gingerbread Recipe

I loved this recipe from FitnessFreebies! Very yummy and much better for you than ginger bread loaded with butter. Best part--- no fake sugars and it's all natural!

Ingredients:
2 cups unbleached wheat or white flour
1 teaspoon baking soda
1 teaspoon baking powder
2 teaspoon ginger
1 teaspoon cinnamon
1 teaspoon allspice
1/4 cup honey
1/4 cup molasses
2 tablespoons olive oil
1/2 cup evaporated skim milk
2 egg whites
1/2 cup boiling water

Directions:Preheat the oven to 350 degrees. Combine the dry ingredients in a medium bowl.

Combine the remaining ingredients in a large bowl. Add the flour mixture slowly to the wet ingredients, mixing well after each addition.
Pour into an 8 x 8-inch nonstick pan and bake for 35 to 45 minutes. Serve warm.

Nutrition Information. serving (1 square):
Calories: 303
Total Fat: 5g
Saturated Fat: 0g
Cholesterol: 1mg
Sodium: 338mg
Carbohydrate: 56g
Fiber: 1g
Protein: 8g