March is National Nutrition Month

February 28, 2011 at 11:26 PM | Posted in diabetes, Food | 3 Comments

National Nutrition Month 2011


The theme for March 2011 is “Eat Right with Color.”


National Nutrition Month® is a nutrition education and information campaign created annually in March by the American Dietetic Association. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits.



China – Peking Duck

February 28, 2011 at 10:35 PM | Posted in Food | 1 Comment

Peking Duck, or Peking Roast Duck is a famous duck dish from Beijing that has been prepared since the imperial era, and is now considered one of China’s national foods.

The dish is prized for the thin, crispy skin, with authentic versions of the dish serving mostly the skin and little meat, sliced in front of the diners by the cook. Ducks bred specially for the dish are slaughtered after 65 days and seasoned before being roasted in a closed or hung oven. The meat is eaten with pancakes, spring onions, and hoisin sauce or sweet bean sauce. The two most notable restaurants in Beijing which serve this delicacy are Quanjude and Bianyifang, two centuries-old establishments which have become household names. A variant of the dish known as crispy aromatic duck has been created by the Chinese community in the United Kingdom.


* One 5 to 6 pound duck
* 8 cups water
* 1 slice ginger
*  1 scallion, cut into halves
*  3 tablespoons honey
*  1 tablespoon white vinegar
*  1 tablespoon sherry
*  1 1/2 tablespoons cornstarch, dissolved in 3 tablespoons water
* Scallions for garnish

* Clean duck. Wipe dry and tie string around neck.
* Hang duck in cool, windy place 4 hours.
* Fill large wok with water. Bring to boil. Add ginger, scallion, honey, vinegar, and sherry. Bring to boil. Pour in dissolved cornstarch. Stir constantly.
* Place duck in large strainer above larger bowl. Scoop boiling mixture all over duck for about 10 minutes.
* Hang duck again in cool, windy place for 6 hours until thoroughly dry.
* Place duck breast side up on a greased rack in oven preheated to 350 degrees. Set a pan filled with 2 inches of water in bottom of oven.
(This is for drippings). Roast 30 minutes.
* Turn duck and roast 30 minutes more. Turn breast side up again. Roast 10 minutes more.
* Use sharp knife to cut off crispy skin. Serve meat and skin immediately on a prewarmed dish.
* The duck is eaten hot with hoisin sauce rolled in Mandarin Crepes. Garnish with scallion flowerets. Serves 4 to 6.

National Dish of the Week – China

February 28, 2011 at 10:01 PM | Posted in Food | Leave a comment

Chinese cuisine is any of several styles originating in the regions of China, some of which have become highly popular in other parts of the world — from Asia to the Americas, Australia, Western Europe and Southern Africa. Where there are historical immigrant Chinese populations, the style of food has evolved – for example, American Chinese cuisine and Indian Chinese cuisine are prominent examples of Chinese cuisine that has been adapted to suit local palates. In recent years, connoisseurs of Chinese food have also sprouted in Eastern Europe and South Asia. The culinary Michelin Guide has also taken an interest in Chinese cuisine, establishing Hong Kong and Macau versions of its publication.

A number of different styles contribute to Chinese cuisine, but perhaps the best known and most influential are Sichuan cuisine, Shandong cuisine, Jiangsu cuisine and Guangdong (Cantonese) cuisine. These styles are distinctive from one another due to factors such as available resources, climate, geography, history, cooking techniques and lifestyle. One style may favor the use of lots of garlic and shallots over lots of chilli and spices, while another may favor preparing seafood over other meats and fowl. Jiangsu cuisine favors cooking techniques such as braising and stewing, while Sichuan cuisine employs baking, scalding, and wrapping, just to name a few. Hairy crab is a highly sought after local delicacy in Shanghai, as it can be found in lakes within the region. Beijing Roast Duck is another popular dish which is well known outside China. Based on the raw materials and ingredients used, the method of preparation, and cultural differences, a variety of foods with different flavors and textures are prepared in different regions of the country. Many traditional regional cuisines rely on basic methods of preservation such as drying, salting, pickling and fermentation. In most dishes in Chinese cuisine, food is prepared in bite-sized pieces, ready for direct picking up and eating. In traditional Chinese cultures, chopsticks are used at the table.Traditional Chinese cuisine is also based on opposites, whereby hot balances cold, pickled balances fresh and spicy balances mild.

The Chinese eat many foods that are unfamiliar to North Americans. Shark fins, seaweed, frogs, snakes, and even dog and cat meat are eaten. However, the Chinese follow the spiritual teaching of balance signified by yin (“cool”) and yang (“hot”). This philosophy encourages the Chinese to find a balance in their lives, including in the foods they eat. While preparing meals, the Chinese may strive to balance the color, texture, or types of food they choose to eat.

Rice is China’s staple food. The Chinese word for rice is “fan” which also means “meal.” Rice may be served with any meal, and is eaten several times a day. Scallions, bean sprouts, cabbage, and gingerroot are other traditional foods. Soybean curd, called tofu, is an important source of protein for the Chinese. Although the Chinese generally do not eat a lot of meat, pork and chicken are the most commonly eaten meats. Vegetables play a central role in Chinese cooking, too.

There are four main regional types of Chinese cooking. The cooking of Canton province in the south is called Cantonese cooking. It features rice and lightly seasoned stir-fried dishes. Because many Chinese immigrants to America came from this region, it is the type of Chinese cooking that is most widely known in the United States. Typical Cantonese dishes are wonton soup, egg rolls, and sweet and sour pork.

The Mandarin cuisine of Mandarin province in northern China features dishes made with wheat flour, such as noodles, dumplings, and thin pancakes. The best known dish from this region is Peking duck, a dish made up of roast duck and strips of crispy duck skin wrapped in thin pancakes. (Peking was the name of Beijing, the capital of China, until after the Cultural Revolution of the late 1960s. This traditional recipe is still known in the United States as “Peking duck.”) Shanghai cooking, from China’s east coast, emphasizes seafood and strong-flavored sauces. The cuisine of the Szechuan province in inland China is known for its hot and spicy dishes made with hot peppers, garlic, onions, and leeks. This type of cooking became popular in the United States in the 1990s.

Tea, the beverage offered at most meals, is China’s national beverage. The most popular types of tea—green, black, and oolong—are commonly drunk plain, without milk or sugar added. Teacups have no handles or saucers.

Egg, Ham, and Swiss Muffin

February 28, 2011 at 6:02 PM | Posted in breakfast, cheese, Food, Healthy Life Whole Grain Breads, low calorie, low carb | 1 Comment

At Breakfast: Egg, Ham, and Swiss Muffin

For breakfast had a delicious and healthy Breakfast English Muffin. Made an Egg Beater scrambled egg seasoned with Mrs. Dash topped with Oscar Mayer Carver Board Ham, Alpine 2 % Swiss Cheese and all on an Healthy Life Light Muti Grain English Muffin. These Muffins are great if your watching calories or carbs at 80 calories and 17 carbs! A good start to the day!

Spice of the Week – Watercress

February 28, 2011 at 11:46 AM | Posted in diabetes, Food, spices and herbs | Leave a comment


Watercress are fast-growing, aquatic or semi-aquatic, perennial plants native from Europe to central Asia, and one of the oldest known leaf vegetables consumed by human beings. These plants are members of the Family Brassicaceae or cabbage family, botanically related to garden cress and mustard — all noteworthy for a peppery, tangy flavor.
The hollow stems of watercress are floating and the leaves are pinnately compound. Watercress produce small white and green flowers in clusters. The watercress leaflets or clusters of leaves are enjoyed fresh. Dried leaves do not have the flavor as fresh leaves do. With garden cress, the flowers and unripe fruits, too, are eaten. Watercress has a crunchy texture which is appealing for salads. The fresh leaves have a refreshing, sharp, and savory aroma with a peppery, pungent taste.

Culinary Uses

Europeans and North Americans enjoy watercress in sandwiches, in potato salads, in omelets, as cottage cheese spreads, or as garnishes in soup and scrambled eggs. It is pureed and made into watercress soup, a favorite with the English who claimed it to cleanse the blood. The French add it to fines herbs, many white sauces, and flavored vinegars. It adds crunchiness to salads, soups, and sandwiches. Westerners enjoy it fresh while Asians cook it. It is a popular vegetable in Asia, where it is added to stir-fries and soups. As a simple stir-fry, rice wine, sugar, and salt are added. Or it is blanched, chopped, and flavored with sesame oil, garlic, and miso.

Attributed Medicinal Properties

It was believed to be an aphrodisiac and a stimulant by the Arabs, Greeks, English, and many other ancient cultures. Hippocrates used it as a blood purifier and for bronchial disorders, and to increase stamina.

The Persian soldiers ate it to prevent and treat scurvy. Made into tea, it was taken to ease aches, pains, and migraines. Today, in South America, it is believed to be an antitumor agent, and North Americans are researching its PEITC’s effect in preventing lung diseases such as cancer and emphysema through tobacco smoking.

St. Louis Style Pork Spareribs w/…

February 27, 2011 at 9:16 PM | Posted in Aunt Millie's, Food, potatoes, ribs | 1 Comment

Today’s Menu: St. Louis Style Pork Spareribs w/ Potato Pancakes and Whole Grain Bread.


Had a half rack, but ate only half of that, of Lloyd’s St. Louis Style Pork Spareribs. Plenty left over and very meaty! Easily fixed, 35 minutes at 375 degrees and done. As sides had Potato Pancakes and Aunt Millie’s Whole Grain Sliced Bread. Used Manisschewitz Potato Pancake Mix (Reduced Sodium). Easy to make, great tasting, and at only 80 calories and 18 carbs per serving it makes it a great side.

Sweet Potato Pie

February 26, 2011 at 9:33 PM | Posted in baking, dessert, Food, low calorie, low carb, sweet potatoes | 1 Comment

Sweet Potato Pie

(makes 10 servings)

3    Tablespoons reduced-fat margarine, softened
1/4  Cup  packed light brown sugar
1/2  Teaspoon ground cinnamon
1/4  Teaspoon ground nutmeg
1/4  Teaspoon  ground ginger
1/4  Teaspoon  salt
1/8  Teaspoon  ground allspice
1     Large egg yolk
2     Cups  mashed cooked sweet potatoes
1     Cup  evaporated skim milk
3     Large egg whites
1     9-inch unbaked pie shell

1. Preheat oven to 350°F
2. In a large bowl, beat together margarine, brown sugar, cinnamon, ginger, salt, allspice, and egg yolk. Whisk in sweet potatoes and evaporated milk.
3. In a medium bowl, beat egg whites until stiff. Fold into sweet potato mixture. Pour into unbaked pie shell.
4. Bake 40 to 45 minutes, until a tester inserted in center comes out clean. Cool on a rack until ready to cut into wedges to serve.

Per serving:     203 calories (30% calories from fat), 5 g protein, 7 g total fat (2.3 g saturated fat), 32 g carbohydrates, 1 g dietary fiber, 26 mg cholesterol, 203 mg sodium

Turkey Meatball Sliders

February 26, 2011 at 7:35 PM | Posted in diabetes, Food, Kraft Cheese, leftovers, low calorie, low carb, Turkey meatballs | 2 Comments

Today’s Menu: Turkey Meatball Sliders

Just saying Turkey Meatball Sliders sounds good, in reality they taste even better! I had some Turkey Meatballs along with the Pasta Sauce leftover from the other night so I used them for tonight’s Sliders. I used the Honeysuckle Turkey Meatballs with Bella Vita Low Carb Pasta Sauce. Had it on Pepperidge Farm Wheat Slider Buns and sprinkled with Kraft 2% Shredded Mozzarella Cheese.

Turkey Brat and Beans

February 25, 2011 at 7:02 PM | Posted in Aunt Millie's, beans, diabetes, Food, low calorie, low carb, turkey | Leave a comment

Today’s Menu: Turkey Brat and BBQ Chili Beans

I was dragging all day so I wanted something easy to fix for dinner tonight. I had a Honeysuckle Turkey Brat on an Aunt Millie’s Whole Grain Hot Dog Bun. I fixed two of them, one extra for lunch Saturday, and they are real easy to fix. Use a medium size skillet with a tablespoon of Extra Virgin Olive Oil and heat until they are browned on all sides. Used Aunt Millie’s Whole Grain Buns and French’s Brown Mustard for a topping. Had a side of Joan of Arc Brand Chili Beans. Added a few dashes of Frank’s Red Hot Sauce and Jack Daniels Smoked Honey BBQ Sauce and heated. All done and time for dinner! Sorry no pictures today camera on the blink.

Lake Perch Tonight!

February 24, 2011 at 5:31 PM | Posted in diabetes, fish, Food, low calorie, low carb, rice | Leave a comment

Today’s Menu: Lake Perch w/ Alfredo Parmesan Risotto,  Asparagus, Harvest Grain Bread.

I had a pan fried Lake Perch Fillet, rolled in Whole Wheat Flour and Bread Crumb mixture and seasoned with Sea Salt and Grinder Black Pepper. As sides had Lundberg Alfredo Parmesan Risotto and Green Giant Asparagus seasoned with Garlic Salt. The Lundberg Risotto is one of my favorites, always great tasting and tender. Plus it’s only 140 calories and 29 carbs per serving. A little high on carbs but I’ve really been doing great with the carb count. Also had a slice of Kroger Bakery Harvest Grain Organic Bread.

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