Chicken Pho

This Vietnamese chicken and rice noodle soup is packed with flavor, a meal-in-a-bowl guaranteed to satisfy the heartiest of appetites. This dish is easy to prepare, and a favorite in our house.

Ingredients

2 whole star anise
1 cinnamon stick
3 whole cloves
1/2 medium yellow onion
1 1/2 ounces fresh ginger root
6 cups low sodium chicken broth
1 1/2 tablespoons fish sauce
1 1/4 teaspoons sea salt
3 pounds chicken thighs
2 tsp hot chili pepper sauce(Sriracha)
3 cups cooked rice noodles
1 pound fresh bean sprouts
1/2 cup thinly sliced scallions
3/4 cup thinly sliced red onions
12 sprigs fresh basil
12 sprigs fresh cilantro
1 lime, cut into 6 wedges

Instructions

1. Preheat broiler.

2. Cut ends off onion, cut in half and peel outer layers off. Place onion halves on a sheet tray. Slice ginger root in half lengthwise and place on sheet tray with onions. Place under broiler until charred around the edges. Cool slightly and rough chop.

3. In a large stock pot, place spices, chopped onions and ginger, chicken broth, fish sauce, salt, chicken thighs and hot pepper sauce. Bring to a simmer and cook for 2 hours. Remove the chicken thighs and allow to cool. Strain the broth through a fine sieve, reserving the broth. Discard spices. Pull chicken from bone and shred meat.

4. Steam bean sprouts for about 3 minutes over the chicken broth.

5. Place 1/2 cup cooked rice noodles in a bowl. Top with 1 cup of the chicken broth, 1/2 cup of shredded chicken and 1/3 cup bean sprouts. Garnish each bowl with 1 tablespoon scallions, 2 tablespoons sliced red onions, 2 sprigs of basil, 2 sprigs of cilantro and 1 lime wedge.

Serving Information
Makes 6 servings, each containing approximately:
365 cal, 40 g carb, 10 g fa,t 85 mg. cholesterol, 31 g protein, 691 mg. sodium, 6 g fiber

Coenzyme Q10~The Disease Fighter Supplement

Many people ask why one needs to take vitamins or minerals in dosages exceeding the recommended daily allowances? Among the reasons are depleted soil, low-nutrient crops, food processing and the use of pesticides and herbicides on our crops. Others include stress, special circumstances like pregnancy, and that we use nutrients for therapy, not just to avoid deficiency diseases. Many life situations also require extra nutrition, including:

· Babies, children, the elderly and athletes.

· Anyone who is ill, particularly those with a chronic illness.

· Pregnant women, and even more so, lactating mothers.

· Anyone who is taking certain medical drugs such as blood pressure pills, anti-depressants or birth control pills, for example.

· Anyone who eats refined foods or chemical additives.

· Those who eat in a hurry, eat in their cars or have other eating habits that impair the absorption of nutrients.

· Anyone using over-the-counter drugs that affect the stomach such as non-steroidal anti-inflammatory drugs (Aleve, Motrin, Tylenol, Excedrin, etc).

Add up the numbers in these groups and you have most of the population! Yet few health professionals are taught that almost everyone has special nutritional needs that require extra nutrients beyond that which is available from only the highest quality food, eaten in a slow, peaceful manner.

Over the course of the next several months we will be covering nutritional supplements and their benefits. Today we will cover Coenzyme Q10.

Coenzyme Q10 (CoQ10) is a naturally-occurring compound found in every cell of the body. It's used to produce energy for cell growth and maintenance, and functions as an antioxidant. CoQ10 in pill form has been approved for heart failure treatment in Japan since 1974. In the United States, it's approved as a dietary supplement. The pills are also sometimes called Q10, vitamin Q10, ubiquinone or ubidecarenone.

Coenzyme Q10 is a disease-fighting antioxidant and has been used in the treatment of neurological diseases and may (studies are still preliminary) be beneficial in cancer, heart disease, high blood pressure and migraine headache treatment.

Cancer
In 1961, scientists noticed that people with cancer (such as lymphoma, lung cancer, prostate cancer and colon cancer) had little CoQ10 in their blood. The CoQ10 may help the immune system and may keep anti-tumor drugs from hurting the heart. While the National Institutes of Health and the National Cancer Institute rate the strength of evidence for CoQ10 and cancer benefits as weak, researchers continue to look for affirming indications. In three studies of women with breast cancer, women across the board showed improvement when given supplements. More research is needed in terms of all cancers—particularly ones that inflict men.

Cardiovascular conditions
After more than 20 years of research, experts still disagree about the benefits of CoQ10 for people with heart failure. Studies show that it has little or no effect in treating heart failure or angina and it's not recommended for people with these health problems. However, studies do show that CoQ10 can help lower blood pressure. A 2001 study examined 83 people with high blood pressure. They took either 60 mg of CoQ10 or a placebo pill and those who took the supplement saw an 18-point (18 mm Hg) reduction in systolic blood pressure (the higher number). Those on the placebo only saw a two-point reduction. Low blood levels of CoQ10 have been found in people with hypertension, although it is unclear if the two are inversely related.

Migraine prevention
In 2004, Swiss researchers reported that Coenzyme Q10 proved to have a significant effect in reducing migraine occurrences. They theorized that migraines may be caused by a decrease in mitochondrial energy, and that CoQ10 gives energy to boost the brain. In their three-month study of 42 patients (some taking CoQ10 and others taking a placebo), about 48 percent of those taking CoQ10 had a 50 percent response rate. The number of migraine attacks per month was reduced in the treatment group from 4.4 to 3.2.

Other preliminary studies have found the CoQ10 could be useful in treating muscular dystrophy, periodontal disease and speeding recovery from exercise.

Suggested intake: Small amounts of CoQ10 are already naturally present in a variety of foods, but levels are particularly high in organ meats (such as heart, liver and kidney), as well as beef, soy oil, sardines, mackerel and peanuts.

There have been no reports of negative side effects of coenzyme Q10 supplementation at doses as high as 1200 mg per day (up to 16 months) and 600 mg per day (up to 30 months). As such, 1,200 mg per day has been recently identified as the observed safe level (OSL) for coenzyme Q10. If you do add a supplement to your diet, says Marissa Lippert, RD and author of The Cheater's Diet, reach for a reputable brand (such as Nature's Bounty or Centrum) and, of course, talk to your doctor before taking anything.

Associated risks/scrutiny: Not many serious risks have been reported. Mild side effects include rashes, nausea, upper abdominal pain, dizziness, loss of appetite sensitivity to light, irritability, headache, heartburn and fatigue.

"Individuals with sensitive blood sugar levels and those with low blood pressure, be advised that CoQ10 can lower both of these levels," Lippert warns. In those cases, she says supplementation should be carefully monitored or foregone. Supplements may interact with certain medications (particularly blood thinners) and Statin drugs may inhibit synthesis of CoQ10.

Taking 100 mg a day or more of CoQ10 has caused mild insomnia in some people. And research has detected elevated levels of liver enzymes in people taking doses of 300 mg per day for long periods of time.

While CoQ10 is sometimes used to help speed recovery from exercise, there is little evidence that it improves athletic performance in healthy individuals. At least seven tests have examined the effects of coenzyme Q10 supplements (in doses of 100-150 mg per day for three to eight weeks) on physical performance in trained and untrained men. Most found no significant differences between groups taking the supplements and those taking placebos when it came to aerobic exercise performance.

Good Old Chicken and Dumplings

Many Traditional recipes call for shortening, which adds trans-fat, which can negativley impact health and add unwanted calories. We omitted the shortening and added additional buttermilk, which not olny keeps the dumplings moist, but increases calcium intake.

The classic comfort food made healthy. Seve it with a green salad and you can keep this meal under 500 cal.

Chicken and Dumplings

Ingredients

1 1/2 lb chicken breast, cut into 1 in bit size pieces
2/3 cup all purpose flour
2 TBS canola oil
2 large carrots, diced
4 stalks of celery, diced
1 large onion, diced
1 TBS poultry seasoning
1/2 tsp salt
1/2 tsp fresh ground pepper
1 qt low sodium chicken stock
1 cup water
1 1/2 cup frozen peas, thawed

Dumplings

1 cup whole wheat flour
1/2 cup all purpose flour
1 tsp poultry seasoning
1/2 tsp baking soda
1/2 tsp salt
3/4 cup buttermilk


Toss chicken in 2/3 cup all-purpose flour until completely coated. Heat 1 TBS oil in Dutch oven over med. high heat. Remove chicken and set aside remaining flour, and add chicken to the pot and cook, stirring occasionally, until lightly browned, about 3-5 min. Remove chicken to a paper towel covered plate.

Reduce heat to medium, and as remaining oil to pan. Stir in carrots, celery, onion, 1 TBS poultry seasoning, salt and pepper. Cover and cook, stirring occasionally, until vegetables are softened and the bottom of the pot is dark brown, about 5-7 min. Sprinkle the reserved flour over vegetables and stir to coat. Stir in broth, water, peas and chicken, and bring to a simmer, stirring often.

To Prepare dumplings:

Stir together whole wheat flour, 1/2 cup all purpose flour, 1 tsp poultry seasoning, baking soda, and salt in a medium bowl. Stir in buttermilk.

Drop in the dough, forming 1 TBS balls, 1 at a time, over the simmering chicken stew making about 18 dumplings. Adjust heat to maintain a gentle simmer, cover and cook until the dumplings are puffed, the vegetables are tender and the chicken is cooked through, about 15 min.

Makes 6 servings 1 1/3 cup stew and 3 dumplings.

463 cal, 15 g fat, 91 mg cholesterol, 45 g carbs, 34 g protein, 6 g fiber, 629 mg sodium

7 Easy Weight Loss Tips

The one thing about weight loss that people tend to overlook is that weight loss is all about being healthy rather than being just thin. When you focus too much on getting thin when trying to lose weight, it is highly likely that you will eventually become frustrated when you do not see dramatic visible results. When this happens, your frustration may lead you to quit your weight loss regimen.

If you are thinking of going through a weight loss plan, you have to take it really seriously, whatever plan it is that you choose. Weight loss does not have to be difficult for it to be serious. Consistency is what makes weight loss successful, and there are easy weight loss tips that can help you shed the pounds if you do them seriously. And that means doing them consistently.


Here are seven tips that will aid you in losing weight.

1. Exercise. It goes without saying that if you want to lose weight, you have to develop an exercise regimen and stick closely with it. Doing exercise helps your weight loss goals in two ways. First, it burns off the stored energy in your body in the form of fat. Second, it boosts your metabolism, making your body consume the food you eat more efficiently.

2. Eat right. Contrary to what some weight loss fads preach, eating is an essential part of the weight loss process. The key thing to making your eating habits help you lose weight is eating the right kind of foods. The kind of food you eat depends on the kind of weight loss regimen that you are following, but in general, you should eat plenty of fruits and vegetables, at least five servings per day. As much as possible, eat only fresh and unprocessed foods. Also, while you should be watching the serving portions you are consuming, you should never skip meals. Avoid trans-fat and other unhealthy forms of fat.

3. Limit structures. It is important that you watch what you eat when you are trying to lose weight, but try not to be overly strict about what you eat. Weight loss should not be synonymous with deprivation. If you like to eat chocolates or ice cream, go ahead and have some when you want it. Just eat less of it than what you normally do. Depriving yourself of such will only result in binge eating later on.

4. Self-awareness. Being aware of the steps you are taking on the path of weight loss helps a lot in keeping on track and checking for possible improvements on your regimen. Keep a food and exercise journal to record your progress. Make note of the exercise routine you kept for the day and how many repetitions you made of each exercise. Also take note of what you ate, how much of it and what it made you feel. Look back on what you have written from time to time to check if you have made any progress.

5. Small steps. Adjusting to your weight loss plan may take a while, and you should let your body adjust to it gradually. You are more likely to get results that way. If you make the sudden leap towards weight loss, chances are that you will crash from it eventually.

6. Get help. As you go along your plan to lose weight, there will be times that the regimen may be too difficult for you and the temptation to slack down on your exercise and diet routine may be too great. If you give in to the difficulty and the temptation, you will end up forgetting about the routine completely. Get someone to act as your support. Having someone supporting you through your weight loss plan will help you be on track and dedicated to your regimen.

7. Health, not size. Always remember that the focus of weight loss is keeping healthy. It is not really about reducing the size of clothes that you are wearing. Being healthy is the ultimate prize of weight loss; reducing clothes size is just a nice side benefit.

Buttermilk-Oatmeal Pancakes

Here is a hearty, high grain way to start the day. Maple syrup is a perenial favorite topping: Chunky Blueberry Sauce or slice bananas would also complement their oat flavor.

Ingredients

2 1/2 cups buttermilk
3/4 cup rolled oats
1 cup all purpose flour
1/2 cup whole wheat flour
1/4 cup toasted wheat germ
1/4 cup packed light brown sugar
2 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
1/2 tsp salt
1 large egg
2 large egg whites
1 tsp canola oil
Maple Syrup (Optional)
Chunky Blueberry Sauce (Optional)

Mix buttermilk and oats together and let sit for 20 minute. Meanwhile, mix all the dry ingredients (all purpose flour through salt) together, and set aside. After oats have soaked for 20 minutes, mix in dry ingredients until thoroughly mixed. Whisk in egg, egg whites and canola oil, and mixed well.

Preheat griddle or pan to 300 degrees. Spray griddle w/ Pam cooiking spray, and place 1/4 cup mixture for each pancake, and cook until golden, about 3-4 min, then flip, cooking an additional 3-4 minutes until golden and cooked through. Keep warm and finish the rest of the pancakes.

Serve w/ Chunky Blueberry Sauce

2 pancakes = 241 cal

Chunky Blueberry Sauce

Ingredients

2 Cups blueberries, fresh or frozen(thawed)
2 TBS maple syrup
1 lemon, zested and juiced

Add blueberries, maple syrup, zest and juice to a pot, and bring to a simmer. Simmer for 20 minutes, and serve.

1 TBS Blueberry Syrup=21 cal

Creamy Wild Mushroom Risotto

Wild mushrooms, with their earthy flavors, are a reason to celebrate this wonderful dish. Like any risotto, this takes a bit of time stirring at the stove, but it's otherwise simple and there's no reason to be daunted.

Ingredients

5 Cups reduced sodium Chicken stock or Vegetable stock
2 TBS extra virgin olive oil
3 medium shallots, thinly sliced
1 cup button mushrooms, cleaned and sliced
1 cup shitake mushrooms, cleaned, de-stemmed and sliced
1 cup dried forest blend wild mushrooms(found in most grocery stores and specialty food shops)
1 tsp fresh thyme, finely chopped
1/2 tsp salt
1/2 tsp fresh ground pepper
1 cup aborio rice
1/2 cup white wine
1/2 cup finely grated Parmigiano-Reggiano cheese

Place wild mushrooms in small pot, and add 2 cups water. Bring to a boil, then simmer for 5 min. Let stand for 15-20 min. Drain, reserving liquid, and thinly slice mushrooms when cool.

Meanwhile,heat 1 TBS oil in a large pot, sauté 1/2 the shallots, until translucent, add the aborio rice and stir with a wooden spoon, sauté for 1 min stirring constantly. Add white wine, and reduce by half. Add all of the mushroom stock, and constantly stir until liquid is absorbed. Then add chicken stock 1/2 cup at a time continuously stirring, and repeat until rice is just under cooked. Remove from pot and place in a sheet pan to cool.

In a large sauté pan over medium high heat, add remaining oil. Add remaining shallots and sauté until lightly golden. Add all mushrooms, and sauté until they give off their liquid, about 5 min. Add thyme, salt and pepper and cook for 30 seconds. At this point, add the risotto to the pan, and stir completely. Add chicken stock, 1/2 cup at a time, and cook risotto to desired consistency. Remove from stove, and add the Parmigiano, and stir completely, til cheese is melted. Divide into four serving bowls. Sprinkle w/ chopped thyme and Parmigiano. Enjoy!

PER SERVING
372 cal, 11 g fat, 15 mg cholesterol, 54 g carb, 14 g protein, 6 g fiber, 632 mg sodium

Firecracker Shrimp with Five-Spiced Acorn Squash Drizzled with Ginger, Peanut and Cilantro Sauce

Acorn Squash is the perfect bowl to serve these spiced shrimp. Chili paste gives this soy-lime marinade a wonderful blast of flavors. Adjust the amount of chili paste to suit your taste!

Ingredients

2 small acorn squash 2 TBS lime juice
1 tsp five-spice powder 1 TBS mirin
20 large shrimp(16-20 count) peeled and deviened 2 TBS low-sodium soy sauce
tail left on 2 tsp minced garlic
2 tsp olive oil 48 snap peas
1 tsp fennel seeds, crushed 2 TBS chopped chives
1 tsp Chili paste w/ garlic Ginger, Peanut, Cilantro Sauce (recipe follows)

Preheat oven to 375 degrees. Cut acorn squash in 1/2 and scoop out seeds. Season squash with sprinkling of five-spice around the edges, and place them in a shallow baking dish, flesh side up. Pour about 1/2 in. of water into baking dish, cover dish with foil, and bake for about 45 min., or until fork-tender. Keep Warm.

Combine fennel seeds, chili paste, lime juice, mirin, soy sauce and garlic in a bowl. Add shrimp and toss to coat. Cover and Marinate for 30-35 min.in refridgerator.

Get a steamer going for snap peas.

Meanwhile, place olive oil in large non-stick saute pan and set over medium-high heat. Remove shrimp from marinade and reserve, and place in pan in a single layer carefully, not to get burned by spattering of oil. Saute for 2-3 min. per side. Add reserved marinade, and simmer for additional 2 min., or until shrimp are cooked through. Be careful not to over-cook.

While shrimp are cooking, place snap peas in steamer, and steam for 2-3 min, until tender and bright green.

To Serve:
Place 1 acorn squash half in center of plate. Place 5 shrimp inside each squash, letting their tails hang over the sides of the squash. Place snap peas in the middle of the shrimp in an upright position. Sprinkle w/ Chopped chives, and drizzle w/ Ginger, Peanut and Cilantro Sauce.

Ginger, Peanut and Cilantro Sauce

Ingredients

1 1/2 TBS fresh ginger finely minced
1 TBS rice vinegar
1/4 cup orange juice
1 TBS lime juice
1 tsp chili garlic paste
2 TBS all natural peanut butter
1 TBS honey
2 TBS water
1 1/2 TBS chopped cilantro

Place all ingredients except cilnatro in blender, and blend until smooth. Place cilantro in belnder and pulse 4-6 times to combine.

Let me know your thoughts on this one.