Egg noodles three ways

It seems every week there's another reason to tighten our belts just a bit more. And with our stove on the fritz it's become an even bigger challenge. The repairman fixed the top, but the timer thingy that runs the oven is shot. Seeing's how it'll cost well over $300 to repair, we're just going to buy a new stove. Aaaaaanyhoo, we all love pasta, so it's becoming a more frequent menu item.

Last week, I came across a really good, and way easy, linguini recipe and converted it for egg noodles. The guys have loved it several times. First with (Italian-seasoned) chicken breasts, then pork chops, and finally ground beef.

First, cook a 16-oz bag of egg noodles as directed. While they're boiling, place lemon slices in a deep pan and heat just a little. Don't let them get too hot or they'll be bitter. Add about 2 cups of chicken broth and a nice sprinkling of thyme. Drain the noodles, add to the lemony broth and simmer for a few minutes.


For the ground beef version, I just browned a pound of on sale meat, drained, then added ½ pack of dry onion soup mix and a couple tablespoons water. Add the meat to about 1/3 of the noodles and stir.

Plate up and enjoy. It's good just like that, but we added a dollop of sour cream and had a nice stroganoff.

If you have a tiny family like ours, serve up noodles under chicken the next day and under pork chops the next. For all y'all who have normal families, maybe you can have seconds. 8-} You'll probably want to double the ground beef and use the whole pack of onion soup mix.

Weighty Wednesday

Flat-belly foods

Quinoa
..... Researchers at Penn State have found that dieters who choose whole grains lose twice as much belly fat as those who stick with white-flour products, even though they consume the same number of calories.

Green tea
..... Catechins, the powerful antioxidants found in green tea, are known to increase metabolism. A study by Japanese researchers found that participants who consumed 690 milligrams of catechins from green tea daily had significantly lower body mass indexes and smaller waist measurements than those in a control group.

Kefir
..... this delicious dairy product is a belly-blasting essential. Beyond the satiety-inducing protein, the probiotics in kefir may also speed weight loss. British scientists found that these active organisms boosted the breakdown of fat molecules in mice, preventing the rodents from gaining weight. The researchers still need to prove the finding in humans...

Avocado
..... These delicious treats are loaded with monounsaturated fats (also found in olive oil), which have been linked to weight loss and lowered LDL cholesterol levels. Studies show that a healthy-fat Mediterranean diet is more effective than a diet that avoids fats altogether.

Eggs
..... A British study found that people who increased the percentage of protein-based calories in their diet burned 71 more calories a day (that's 7.4 pounds a year!).

Grapefruit
..... A grapefruit a day in addition to your regular meals can speed weight loss. The fruit's acidity slows digestion, meaning it takes longer to move through your system, and you'll end up feeling fuller, and more satisfied, for longer. And the vitamin C-packed grapefruit works to lower cholesterol and decrease risk of stroke, heart disease, and some types of cancer.

Thanks to Eat This Not That and Women's Health magazine for much of this information.

Weighty Wednesday

An apple a day not only keeps the doctor away... it helps you lose weight. Eating a small apple before each meal is a proven weight-loss booster.

An apple is the perfect blend of fiber and water. The combo of fiber and water makes you feel full, which helps your overall health, because it keeps you from eating other things that are more likely to lead to problems associated with obesity, like heart disease and diabetes.

Another benefit of fiber and water: Together they keep your food bulky and soft, so it can move easily through your system without putting too much pressure on your intestines. Remember, without water, fiber often turns to cement.

Be sure to go for organic apples. If not organic, at least makae sure they're free of pesticides. Apples are among the top 12 most pesticide-polluted fruits and veggies.

Weighty Wednesday

Do you know the difference between a portion and a serving? A portion is the amount of food you choose to eat. A serving is the amount experts recommend you eat.

It has been estimated that, in the past 20 years, portion sizes have increased by as much as 50%! The average person today eats 200 calories each day than in the 1970s. Did you know that a typical dinner plate holds 3 servings of spaghetti? The less (physical) work we do, the more we eat. No wonder we have so many weight-related problems!

The following chart will help you dish up a healthier plate. If you're thinking it looks like you'll be eating a lot less, look on the bright side. You've probably been getting more servings of fruits and veggies than you thought. 8-]


Serving Sizes

Example	One serving equals	About the size of
GRAINS	aim for 6-11 servings daily
Bread	1 ounce (1 small slice, ½ bagel, ½ bun)	Index card
Cooked grains	½ cup cooked oats, rice, pasta	Billiard ball
Dry cereal	½ cup flakes, puffed rice, shredded wheat	Billiard ball
.
FRUITS and VEGETABLES	aim for 5-9 servings daily
Raw fruit	½ cup raw, canned, frozen fruit	Billiard ball
Dried fruit	¼ cup raisins, prunes, apricots	An egg
Juice	6 oz 100% fruit or vegetable juice	Hockey puck
Raw vegetables	1 cup leafy greens, baby carrots	Baseball
Cooked vegetables	½ cup cooked broccoli, potatoes	Billiard ball
.
MEAT and BEANS	aim for 2-3 servings daily
Meat, tofu	2-3 oz cooked beef, poultry, fish, tofu	Deck of cards
Beans	½ cup cooked beans, split peas, legumes	Billiard ball
Nuts & seeds	2 Tbsp nuts, seeds or nut butters	Ping pong ball
.
DAIRY	aim for 2-3 servings daily
Cheese	1 oz or 1 thin slice	Pair of dice
Milk	1 cup milk, yogurt, soy milk	Baseball
.
FATS & OILS	Eat sparingly...	Choose heart-healthy fats
Fat, oil	1 tsp butter, margarine, oil	1 die

Weighty Wednesday

Don't just survive - THRIVE!

Because most of us get fewer fruits and vegetables than we need, our bodies crave them more than just about any other food. We might get by on 1-2 servings a day, but why just get by?! Aim for those 5 recommended servings and thrive!

How much is one serving?
--1 medium piece of fruit
--1/2 cup fruit (raw, canned, or frozen)
--1/2 cup cooked vegetables (canned or frozen)
--1 cup raw vegetables
--1/4 cup dried fruit
--4-6 oz. of 100% juice (serving size depends on the type of juice)
--1/2 cup cooked peas or beans

Here are a few tips to make those 'extra' servings a habit:

• Add fruit to your cereal, oatmeal, waffles or pancakes at breakfast.
• Create your own yogurt flavors with plain yogurt and different combinations of fresh fruit.
• Snack on raw vegetables or fruits instead of chips or pretzels. Keep sugar snap peas, raisins or carrot sticks in your car, your office or your backpack.
• Use chunky salsa instead of thick, creamy snack dips.
• Drink 100% juice instead of addictive coffee, tea, or soda.
• Going out to lunch? Take a trip to the salad bar. Use lots of dark green leaves and other vegetables instead of piling on all of the extras like eggs, bacon and cheese.
• Add frozen veggies to any pasta dish.
• Keep fruits and vegetables in line of sight. Grapes, oranges, bananas, and apples make a colorful bowl arrangement on the table.
• Dried fruit is just as portable as potato chips -- and less messy. It's especially good in a basic trail mix.
• When cooking vegetables, make 2-3 times more than you need and immediately store the extra away for tomorrow.
• Add your own beans and vegetables (tomatoes, spinach, peppers, cabbage) to canned and quick-serve soups.
• If you must have pizza, load on extra veggies and pineapple instead of fatty meats and extra cheese.
• Try berries, melons or dates for a naturally sweet dessert rather than the usual candy bar, cookie, or ice cream sandwich.
• Frozen fruit and veggies are nearly as healthy as the fresh stuff, and only take minutes to prepare.
• Combine fruit with your main meal courses. Raisins, apples and tangerine slices add sweet, crunchy variety to a salad. Apples complement pork, pineapple is great with fish, and orange slices are perfect with chicken.

Pantry basics

Although everyone's pantry is different, there are some basic items that you should always have in stock. Add other items to suit your household's tastes.

STAPLES	CANNED/PACKAGED FOODS	SPICES/SEASONINGS
Baker's chocolate	Beans (canned,dry)	Basil
Baking powder	Broth (beef, chicken)	Bay leaves
Baking soda	Canned diced tomatoes	Boullion cubes (beef, chicken)
Bread crumbs (plain or seasoned)	Canned fruit	Chives
Cake mixes with frosting	Canned mushrooms	Cinnamon
Cereal	canned soup	Cooking sherry
Chocolate chips	Canned tuna & chicken	Crushed red pepper
Cornmeal	Dried soup mix	Dry mustard
Cornstarch	Gravies	Garlic powder
Crackers	Milk (evaporated, condensed)	Ginger
Flour	Non-fat dry milk	Nutmeg
Honey	Pastas	Oregano
Nuts (almonds, pecans, walnuts)	Rice (brown, white)	Paprika
Oatmeal	Salsa	Parsley
Oil (olive, vegetable)	Spaghetti sauce	Pepper
Pancake baking mix	Tomato paste	Rosemary
Peanut butter	Tomato sauce	Sage
Shortening		Salt
Sugar (granulated, brown)		Soy sauce
Syrup		Tarragon
Vinegar		Thyme
		Vanilla
		Worcestershire sauce
		Wine (red, white)
		Yeast

It's your kitchen - use it!

Does clutter have you avoiding your kitchen? Just a few steps can get you back into a more organized and enjoyable space for the whole family.

• Clean and organize your pantry and cupboards. Throw out the old stuff and move the commonly used items to the front. Group together canned fruits, canned vegetables, tomato products, pasta items, canned meats, cereals, etc.
• Clean and organize the refrigerator and freezer. Then designate a specific shelf, drawer and area for your commonly used items. Make a special place just for leftovers! Do the same in your freezer, with a section for meats, vegetables, entree dinners, etc. Don't pack the fridge tight; air needs to circulate to keep things fresh. Store meat on the bottom shelf of the fridge.
• Label shelves so you know exactly where all your ingredients are and grocery storage is a snap--even the kids can help!
• Make all of your small appliances easily accessible. The Crock-Pot, toaster oven, mixer, blender, dicer, can opener, pasta maker, wok--should all be clean, and in working order.
• Create a leftover storage system. Have freezer bags, plastic storage containers, labels and markers handy. Label and date everything that gets stored in your freezer or fridge.
• Untangle that jammed utensil drawer! You should be able to put your hand on just the right tool in 2 seconds flat. This includes the spatula, measuring spoons, measuring cups, ladle, can opener, knifes, pastry blender, etc. Hang frequently-used items on the wall, or store them in an open container on the counter for easy access.
• Place a recipe box and cookbooks in full-view, not stuffed in a drawer somewhere.

Now cancel those dinner reservations and treat your family to a home-coooked meal in your 'new' kitchen!