Grilled Salmon Soft Tacos

May 28, 2012 at 9:47 AM | Posted in diabetes, diabetes friendly, salmon, tacos, vegetables | Leave a comment
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This recipe has been popping up on several sites and it looked and sounded too good not to pass along. There are a few variations on some of the other sites but they all are basically the same. Enjoy!

4 servings, 2 tacos each | Active Time: 20 minutes | Total Time: 20 minutes

2 tablespoons extra-virgin olive oil
1 tablespoon ancho or New Mexico chile powder
1 tablespoon fresh lime juice
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground pepper
4 4-ounce wild salmon fillets, about 1-inch thick, skin on
8 6-inch corn or flour tortillas, warmed
Cabbage Slaw, (recipe follows)
Citrus Salsa, (recipe follows)
Cilantro Crema, (recipe follows)


Preheat grill to medium-high.
Combine oil, chile powder, lime juice, salt and pepper in a small bowl. Rub the spice mixture liberally over salmon. Grill the salmon, skin-side down, until it is just cooked through, about 8 minutes. Cut each fillet lengthwise into 2 pieces and remove the skin.
To serve, place 2 tortillas on each plate. Evenly divide the fish, Cabbage Slaw, Citrus Salsa and Cilantro Crema among the tortillas.


Per serving : 567 Calories; 30 g Fat; 6 g Sat; 17 g Mono; 83 mg Cholesterol; 45 g Carbohydrates; 32 g Protein; 9 g Fiber; 481 mg Sodium; 1151 mg Potassium

2 1/2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 fruit, 1 vegetable, 3 1/2 lean meat, 4 fat


May 28, 2012 at 9:26 AM | Posted in Uncategorized | Leave a comment

Foodimentary - National Food Holidays

National Brisket Day

Five Food Finds about Brisket

  • Brisket is a cut of meat from the breast or lower chest of beef or veal.
  • The beef brisket is one of the eight beef primal cuts.
  • The brisket muscles include the superficial and deep pectorals.
  • As cattle do not have collar bones, these muscles support about 60% of the body weight of standing/moving cattle.
  • This requires a significant amount of connective tissue, so the resulting meat must be cooked correctly to tenderize the connective tissue.

Today’s Food History

on this day in…

1892 The Sierra Club is formed in San Francisco for nature conservation.

1897 Jell-O was introduced.

1910 T-Bone Walker, blues guitarist, was born in Linden, Texas.

1944 Gladys Knight was born. (Gladys Knight & the Pips) A ‘Pip’ is the small seed of a fruit, like those in an apple.

1999 After 22 years of controversial restoration, Leonardo de…

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Swanson Pan Sauteed Chicken With Vegetables And Herbs

May 27, 2012 at 5:21 PM | Posted in baking, carrots, chicken, diabetes, diabetes friendly, low calorie, low carb, potatoes | Leave a comment
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Today’s Menu: Swanson Pan Sauteed Chicken With Vegetables And Herbs w/ Whole Wheat Bread

Well Summer is here in Ohio! 97 degrees with high humidity. It’s real uncomfortable outside so I wanted a good hearty comfort food for dinner. I went with the Pan Sauteed Chicken With Vegetables And Herbs. I t had been some time since I had made this so it really sounded good! Chicken, Carrots, Potatoes, you can’t go wrong.

I’ve left the original recipe at the end of the post. I made a few changes to it when I prepared it today. I used the Low Sodium Swanson Chicken Broth, I substituted dry seasoning (Oregano and Thyme) instead of the fresh, I used Red Potatoes instead of New Potatoes, and I baked it with the lid on for 25 minutes istead of 20 and 17 minutes uncovered instead of 15 minutes. It’s another one pot meals which I love! It’s easy to fix and takes just a while to have your complete meal. It came delicious! The Chicken is just unbelievably moist and tender and with all the other ingredients the aroma has your mouth watering. We also had Healthy Life Whole Grain Bread. For dessert later a Jello Sugar Free Chocolate Pudding topped with Cool Whip Free.

Swanson Pan Sauteed Chicken With Vegetables And Herbs


Swanson Pan Sauteed Chicken with Vegetables & Herbs
Prep: 20 min. ~ Cook: 1 hour ~ Makes: 4 servings

4 bone-in chicken breast halves
2 tablespoons all-purpose flour
2 tablespoons olive oil
2 small red onions, cut into quarters
8 ounces fresh while baby carrots (about 16), green tops trimed to 1-inch
1 pound new potatoes, cut in quarters
1 1/2 cups Swanson Chicken Stock
3 tablespoon lemon juice
1 tablespoon chopped fresh oregano leaves
1 tablespoon chopped fresh thyme leaves

How to make it

Heat the oven to 350 degrees F.
Season the chicken as desired.
Coat with the flour.
Heat the oil in a 12-inch oven-safe skillet over medium-high heat.
Add the chicken and cook until it’s well browned on all sides.
Remove the chicken from the skillet.
Add the onions and potatoes to the skillet and cook for 5 minutes.
Add the carrots, chicken stock, lemon juice and orango and heat to boil.
Return the chicken to the skillet.
Cover the skillet.
Bake at 350 degrees F. for 20 minutes.
Uncover the skillet and bake for 15 minutes or until the chicken is cooked through and the vegetables are tender.
Sprinkle with the thyme.

Nutritional Information
Pan Sauteed Chicken with Vegetables and Herbs

Servings Per Recipe: 4

Amount Per Serving

Nutrition per Serving

Calories: 406
Fat: 15g
Fiber: 5g
Protein: 35g
Sodium: 311mg
Carbs: 32.4g

May 27, 2012 at 7:35 AM | Posted in Uncategorized | Leave a comment

Foodimentary - National Food Holidays

National Grape Popsicle Day

Five Food Finds about Grape Popsicles

  • Popsicles were originally marketed as “a frozen drink on a stick”.
  • Popsicles originally came in seven flavors thought to be root beer, cherry, lemon, orange, banana, grape, and watermelon, but there is no official record of Epperson’s original flavors.
  • The most popular Popsicle flavor is Cherry.
  • More than two billion Popsicles are sold each year.
  • The dual Popsicle featuring two sticks and one Popsicle that could be split in half was introduced during the Great Depression as a way to split the treat across two children for the same cost.

Today’s Food History

on this day in…

1901 Conrad Arnold Elvehjem Born. American biochemist who identified nicotinic acid as a vitamin (one of the B vitamins), and that a deficiency on nicotinic acid resulted in the disease pellagra.

1907 Rachel Louise Carson was born; author of ‘Silent Spring.’ An American…

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Grilled Chipotle London Broil Wrap

May 26, 2012 at 5:41 PM | Posted in BEEF, diabetes, diabetes friendly, Flatout Flatbread, leftovers, vegetables | Leave a comment
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Today’s Menu: Grilled Chipotle London Broil Wrap

I used the leftover London Broil from the other day and I had the begining of some fantastic Wraps! I sliced the remaining London Broil into thin slices and wrapped them in paper towels and warmed them up in the microwave. For the Wrap I used Flatout Light Italian Flat bread. Love these they are 100% Whole Wheat , High Fiber, and only 90 calories and 16 carbs, I left the info and web link at the end of the post. I topped the Steak with JB’s Fat Boy Chipotle Sauce, sliced Deli Jalapenos, sliced Black Olives, Lettuce, Daisy Reduced Fat Sour Cream, fresh Grated Havarti Cheese and fresh grated Smoked Dutch Gouda. After assembling the wrap and folding it I put it in the microwave for 35 seconds. The lean and delicious Steak along with heat of the Jalapenos, Chipotle Sauce, and the fresh and creaminess of the Smoked Gouda Cheese and Havarti Cheese just makes an unbelievable Wrap! For dessert later a Mango-Cheesecake Parfait that I had made yesterday. You can find the recipe for this on an earlier post from today.

Flatout Light Italian Herb Flatbread

NEW Even Better Taste!
90 Calories
High Fiber
60% Less Net Carbs than sliced bread
100% WholeWheat
Low Fat
0g Sugar
The Best Life Diet Approved
Whole Grain approved, 8g or more per serving

Nutrition summary:
Calories 90
Fat 2.5g
Carbs 16g
Protein 9g

There are 90 calories in a 1 flatbread serving of Flatout Light Italian Herb Flatbread.
Calorie breakdown: 18% fat, 52% carbs, 30% protein

Mango-Cheesecake Parfaits

May 26, 2012 at 9:25 AM | Posted in dessert, fruits | 1 Comment
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Tried a new dessert tonight. Ran across it in the latest edition of the Kraft Food Magazine. It has Mangos in it which I love! To cut the carbs and calories I used 2% Milk, Sugar Free Jello Mix, Reduced Philly Cheese, and Cool Whip Free. this makes a tasty and refreshing Summer Dessert!  The recipe is below with the Kraft link.

What You Need
1 pkg. (8 oz.) PHILADELPHIA Cream Cheese, softened
1-1/2 cups cold milk
1 pkg. (3.4 oz.) JELL-O Vanilla Flavor Instant Pudding
1-1/2 cups thawed COOL WHIP Whipped Topping, divided
2  mangos, peeled, seeded, chopped
Make It

BEAT cream cheese in medium bowl with mixer until creamy. Gradually beat in milk. Add dry pudding mix; mix well. Whisk in 1 cup COOL WHIP.

LAYER half each of the mangos and pudding mixture in 8 parfait glasses. Repeat layers.

TOP with remaining COOL WHIP.

nutritional info per serving
Calories  230
Total fat  13 g
Saturated fat  9 g
Cholesterol  40 mg
Sodium  310 mg
Carbohydrate  26 g

Memorial Day

May 26, 2012 at 9:11 AM | Posted in Food, grilling | 4 Comments
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A little info on Memorial Day. Please remember our fallen heroes this weekend and every day and have a Safe and Happy weekend all!

The gravestones at Arlington National Cemetery are decorated by U.S. flags on Memorial Day weekend.

Memorial Day is a federal holiday observed annually in the United States on the last Monday of May. Formerly known as Decoration

Day, it originated after the American Civil War to commemorate the fallen Union soldiers of the Civil War. (Southern ladies organizations and southern schoolchildren had decorated Confederate graves in Richmond and other cities during the Civil War, but each region had its own date. Most dates were in May.) By the 20th century Memorial Day had been extended to honor all Americans who have died in all wars. Memorial Day is a day of remembering the men and women who died while serving in the United States Armed Forces. As a marker it typically marks the start of the summer vacation season, while Labor Day marks its end.

Many people visit cemeteries and memorials, particularly to honor those who have died in military service. Many volunteers place an American flag on each grave in national cemeteries.

By the early 20th century, Memorial Day was an occasion for more general expressions of memory, as people visited the graves of their deceased relatives in church cemeteries, whether they had served in the military or not. It also became a long weekend increasingly devoted to shopping, family gatherings, fireworks, trips to the beach, and national media events such as the Indianapolis 500 auto race, held since 1911 on the Sunday of Memorial Day weekend.

Annual Decoration Days for particular cemeteries are held on a Sunday in late spring or early summer in some rural areas of the American South, notably in the mountains. In cases involving a family graveyard where remote ancestors as well as those who were deceased more recently are buried, this may take on the character of an extended family reunion to which some people travel hundreds of miles. People gather on the designated day and put flowers on graves and renew contacts with kinfolk and others. There often is a religious service and a “dinner on the ground,” the traditional term for a potluck meal in which people used to spread the dishes out on sheets or tablecloths on the grass. It is believed that this practice began before the American Civil War and thus may reflect the real origin of the “memorial day” idea.

The sheer number of dead soldiers, both Union and Confederate, meant that burial and memorialization would become important following the war. People in towns, particularly women, had buried the dead and decorated graves during the war. In 1865, the federal government began a program of creating national cemeteries for the Union dead.

Following President Abraham Lincoln‘s assassination in April 1865, there were a variety of events of commemoration. The first known observance of a Memorial Day-type observance was in Charleston, South Carolina on May 1, 1865. During the war, Union soldiers who were prisoners of war had been held at the Charleston Race Course; at least 257 Union prisoners died there and were hastily buried in unmarked graves.

On Memorial Day the flag is raised briskly to the top of the staff and then solemnly lowered to the half-staff position, where it remains only until noon. It is then raised to full-staff for the remainder of the day.

The half-staff position remembers the more than one million men and women who gave their lives in service of their country. At noon their memory is raised by the living, who resolve not to let their sacrifice be in vain, but to rise up in their stead and continue the fight for liberty and justice for all.

The preferred name for the holiday gradually changed from “Decoration Day” to “Memorial Day”, which was first used in 1882. It did not become more common until after World War II, and was not declared the official name by Federal law until 1967. On June 28, 1968, the Congress passed the Uniform Holidays Bill, which moved four holidays, including Memorial Day, from their traditional dates to a specified Monday in order to create a convenient three-day weekend. The change moved Memorial Day from its traditional May 30 date to the last Monday in May. The law took effect at the federal level in 1971. The Veterans of Foreign Wars (VFW) and Sons of Union Veterans of the Civil War (SUVCW) advocate returning to the original date, although the significance of the date is tenuous. The VFW stated in a 2002 Memorial Day Address:

Changing the date merely to create three-day weekends has undermined the very meaning of the day. No doubt, this has contributed a lot to the general public’s nonchalant observance of Memorial Day.

Since 1987, Hawaii’s Senator Daniel Inouye, a World War II veteran, has introduced a measure to return Memorial Day to its traditional date.

After some initial confusion and unwillingness to comply, all 50 states adopted Congress’s change of date within a few years. Memorial Day endures as a holiday which most businesses observe because it marks the unofficial beginning of summer.

Freedmen (freed slaves) knew of the Union dead and decided to honor them. Together with teachers and missionaries, blacks in Charleston organized a May Day ceremony covered by the New York Tribune and other national papers. Years later, it came to be called the “First Decoration Day” in the North. Beforehand the freedmen had cleaned up and landscaped the burial ground, building an enclosure and an arch labeled, “Martyrs of the Race Course.” Nearly ten thousand people, mostly freedmen, gathered on May 1 to commemorate the dead. Involved were 3,000 schoolchildren newly enrolled in freedmen’s schools, mutual aid societies, Union troops, and black ministers and white northern missionaries. Most brought flowers to lay on the burial field. Today the site is used as Hampton Park.

Many people observe Memorial Day by visiting cemeteries and memorials. A national moment of remembrance takes place at 3 pm local time. Another tradition is to fly the flag of the United States at half-staff from dawn until noon local time. Volunteers often place American flags on each grave site at national cemeteries.

For many Americans, the central event is attending one of the thousands of parades held on Memorial Day in large and small cities all over the country. Most of these feature marching bands and an overall military theme with the National Guard and other servicemen participating along with veterans and military vehicles from various wars.

One of the longest-standing traditions is the running of the Indianapolis 500, an auto race which has been held in conjunction with Memorial Day since 1911. It runs on the Sunday preceding the Memorial Day holiday. The Coca-Cola 600 stock car race has been held later the same day since 1961. The Memorial Tournament golf event has been held on or close to the Memorial Day weekend since 1976.

Because Memorial Day is generally associated with the start of the summer season, it is common tradition to inaugurate the outdoor cooking season on Memorial Day with a barbecue.

The National Memorial Day Concert takes place on the west lawn of the United States Capitol. The concert is broadcast on PBS and NPR. Music is performed, and respect is paid to the men and women who gave their lives for their country.

Fried Panko Crusted Cod w/ Fresh Cut Baked Fingerling Potato Wedges…

May 25, 2012 at 5:32 PM | Posted in fish, Healthy Life Whole Grain Breads, pasta, potatoes | 1 Comment
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If you love Fish as much as I do you have to try this recipe! This makes one of the best Fish Sandwiches you’ll ever have. I layed out one of those great tasting Cod Fillets to thaw out. I rinsed the fillet off and rolled it in Flour then dipping it into Egg Beater’s, shaking off the excess. Then rolling the fillet in a Panko Bread Crumbs, Onion Powder, Lemon Pepper, Garlic Powder, and Paprika mix until covered on both sides of the fillets. I then lightly fried it about 4 minutes per side in Extra Virgin Olive Oil. Golden brown and delicious!  Served on a Healthy Life Whole Grain Bun. You can add Cheese or Tarter Sauce but Why, this is just too good natural. There’s even going to be some tasty leftovers for lunch tomorrow! The recipe is at the end of the post.

For sides I sliced up Fingerling Potatoes into Fries. I seasoned them with McCormick Grinder Sea Salt and Black Peppercorn. Baked them at 400 degrees until they were done and golden brown, about   minutes. I also tried a new side Betty Crocker Suddenly Pasta Salad – Basil Pesto. It was real easy to prepare. Quick and easy and quite good the only thing I didn’t like it was a tad high in salt. I left the instructions and nutrition info at the bottom of the post. For dessert later I tried a new dessert I found in the latest issue of Kraft Family Foods, Mango-Cheesecake Parfait. I’ll leave the recipe on a separate post. Mango, Philly Cheese, Vanilla Pudding, and Cool Whip what’s not to like!

Panko Crusted Fish

(4) 4oz. Orange Roughy, Cod, or Tilapia Fillets
1c. Panko Italian Style Bread Crumbs
1tsp. onion powder
1/2 tsp. garlic powder
1/2 tsp. paprika
1/2 c. Egg Beater’s
1/2 c. Flour
1 1/2 Tbs. Extra Virgin Olive Oil

Rinse fillets and pat dry. Press both sides of fillet into flour for a light dusting , shaking off any excess flour. Mix bread crumbs, onion powder, garlic powder, and paprika in a separate bowl. Meanwhile, heat Olive Oil in skillet. Dip floured fillets into egg whites, allowing excess to drip off. Place fillets, one at a time, in Panko Bread Crumbs, and lightly toss until both sides are covered. Place in oil and saute 4 minutes each side, or until fillet flakes easily with a fork.

Number of Servings: 4

Suddenly Pasta Salad – Basil Pesto

To make the basil pesto salad, you simply need water to boil the pasta and one-third cup water mixed with two tablespoons of olive oil to make the seasoning that coats the pasta.  The instructions direct the cook to boil the pasta in a 3-quart or larger saucepan that is filled about two-thirds of the way with water.  Gently boil the penne pasta, uncovered for about thirteen minutes.  

While the pasta is cooking, add two tablespoons of olive oil to one-third cup of water and stir in the packet of seasoning mix. The instructions warn to use cold water but I have used room temperature and have never seen a difference in taste or texture.  Set this mixture aside.  When the pasta is cooked, drain the water and pour into a bowl or container.  Stir in the seasoning mixture and toss to coat the pasta thoroughly.  The box instructions state that chopped tomato can be added in for additional flavor.I alsio added sliced Black Olives. It also suggests for moister salad to add in a couple more teaspoons of olive oil

Nutrition Facts
Serving Size 3/4 cup (51g)

Amount Per Serving
Calories from Fat 70
Calories 240

% Daily Values*
Total Fat 8g     12%
Saturated Fat 1.5g     8%
Trans Fat 0g
Cholesterol 0mg     0%
Sodium 570mg     24%
Total Carbohydrate 35g     12%
Dietary Fiber 2g     8%
Sugars 2g
Protein 7g

Utica Old Fashioned Ice Cream Festival – Utica, Ohio – May 26-28, 2012

May 25, 2012 at 9:39 AM | Posted in Festivals, Food, grilling | Leave a comment
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May 26-28, 2012  Utica Old Fashioned Ice Cream Festival – Utica, Ohio
Held on the grounds of Energy Cooperative and Velvet Ice Cream Co., the weekend is fun filled and entertaining for the entire family. Over 80 artisans with handcrafted items, pony rides, antique gas engines, sheep herding by border collies, car show, motorcycle show, magic show, parade, ice cream eating contest, daily entertainment and delicious foods.

The Utica Sertoma, La Sertoma, and two Serteen clubs along with many others volunteer their time to put on this festival.
The festival is held one mile south of Utica and nine miles north of Newark, on state route 13, on the grounds of Energy Cooperative and Velvet Ice Cream Co. The weekend is fun filled and entertaining for the entire family. Over 90 artisans from Ohio and other states exhibit their handcrafted items. Pony rides, antique gas engines, a car show, motorcycle show and a magic show are just some of the many things to do and see. Lots of contests including ice cream eating, balloon toss, egg toss, (all weekend long) and kiddie tractor pulls on Sunday. We have a general store, ice cream tent, ham and bean tent, bratwurst stand, and other delisious foods along with stage entertainment. The highlight of the first day will be the parade in the village of Utica. Tour bus and handicapped parking is avalible. Shuttle service will be avalible from the parking lot to the festival entrance. Admission is $5 per car.

May 25, 2012 at 7:54 AM | Posted in Uncategorized | Leave a comment

Foodimentary - National Food Holidays

National Wine Day

Five Food Finds about Wine

  • The longest recorded champagne cork flight was 177 feet and 9 inches, four feet from level ground at Woodbury Vineyards in New York State.
  • Thomas Jefferson helped stock the wine cellars of the first five U.S. presidents and was very partial to fine Bordeaux and Madeira.
  • Chilling tones down the sweetness of wine. If a red wine becomes too warm, it may lose some of its fruity flavor.
  • The Irish believe that fairies are extremely fond of good wine.
  • Foot treading of grapes is still used in producing a small quantity of the best port wines.

Today’s Food History

on this day in…

1789 R.I.P. Anders Dahl. A renowned Swedish botanist, the Dahlia flower was named for him.

1877 Minnesota’s $1.00 per bushel bounty on grasshopper eggs expires. The state had experienced a 4 year grasshopper (locust) plague.

1882 The first frozen…

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