Crimson Tide Snack Mix

Ingredients - to make one batch:

• 1 (12 ounce) package of Crispy corn and rice cereal
• Splash of vanilla extract
• 3/4 cup white corn syrup
• 1/2 teaspoon cinnamon
• 1 cup brown sugar
• 1/2 cup slivered almonds
• 1/2 cup pecans
• 1/2 cup cashews
• 1/2 cup salted peanuts
• 1/2 cup tiny twisted pretzels
• 1/2 cup butter 
• 1/2 cup red, white and black candy-coated chocolate pieces - aka M&Ms

Preparation:

1. Preheat oven to 275 degrees Fahrenheit.  Line a large roasting pan with foil and spray with non-stick cooking spray.  
2. In a medium-size microwave safe bowl, mix butter, vanilla, white corn syrup, cinnamon and brown sugar.  Place the mixture in the microwave and cook it in 30 second intervals until the butter melts - stir mixture in-between.
3. Place the cereal, nuts and pretzels into the prepared roasting pan.  Pour the melted butter mixture over the cereal, nuts and pretzels and mix gently until well coated.  
4. Bake for one hour at 275 F, stirring every 15 minutes.
5. As the snack mix is cooling, continue to stir, so that the mix will not harden in one big lump.  
6. When completely cooled, add the candy-coated chocolate pieces.
7. Store in an air tight container.  

Game Day Nachos

This weekend there will be games galore for all you football and soccer fans:

On Saturday, January 9th -

• the Chiefs will play the Texans
• the Steelers will play the Bengals

On Sunday, January 10th - 

• the Seahawks will play the Vikings
• the Packers will play the Redskins

On Monday, January 11th - 

• Alabama will play Clemson for the National Collegiate Championship

And if American football does not provide enough excitement, this weekend will be the third round of the FA Soccer Cup with games on Friday, Saturday and Sunday.  Some of these games will be televised in the United States - check your local listings:

• Exeter City vs Liverpool
• Wycombe vs Aston Villa
• Arsenal vs Sunderland
• Man United vs Sheffield
• Oxford vs Swansea
• Chelsea vs Scunthorpe
• Tottenham vs Leicester

A real treat to enjoy during any of these contests will be these Game Day Nachos.  A lot of the preparation can be done ahead of time making it easy to assemble the nachos quickly and easily at half time.  Here is the recipe:

Ingredients:  To make 8 servings -

• 1 pound of relatively lean ground beef (no more than 10% fat)
• 1/2 teaspoon sea salt
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon dried oregano
• 1/4 teaspoon cumin
• 1/4 teaspoon paprika
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1 teaspoon chili powder
• 1 large bag of restaurant style tortilla chips (13-14 ounces)
• 16 ounces of shredded cheddar jack cheese
• 1 16-ounce jar medium salsa
• one 15-ounce can black beans, rinsed and well drained
• 1/2 cup finely diced onion
• 1/2 cup sour cream
• guacamole - per recipe below

Guacamole:

• 1 ripe avocado
• 1 small clove garlic, finely minced
• 2 tablespoon lime juice
• 1/4 teaspoon cumin
• 1/4 teaspoon coriander
• 1/4 teaspoon salt
• 1/8 teaspoon oregano

Preparation:

1. In a cast iron skillet over medium high heat brown the ground beef on one side.  Add the spices for the ground beef and continue to cook the meat until it becomes a rich brown throughout.  Chop up the meat as it cooks with a metal spatula until the meat is cooked through and is crumbled up nicely.  Set aside.
2. To make the guacamole, in a separate bowl combine all ingredients for the guacamole and mash with a potato masher.  Cover the bowl and refrigerate until you are ready to assemble the nachos.  
3. When time to assemble - make sure the beef mixture is heated up.  Microwave a minute or two, if necessary.
4. In two (12 to 14-inch) skillets (with lids) spray with olive oil cooking spray.  Layer both bottoms of the skillet with one-quarter of the bag of chips.  Top with one-quarter of the beef mixture, cheddar jack, salsa, black beans.  Repeat with second layer of the same in each skillet.  Cover and cook over medium heat until cheese is melted.  
5. Top with diced onions, dollops of sour cream and guacamole.  
6. Serve right in the frying pan.

To add a little flair to your game day, consider using football- or soccer-themed party items.  These can be secured from local party stores or online from providers such as Oriental Trading Company and Birthday Express:

Football plates:  http://www.orientaltrading.com/touchdown-time-oval-football-plates-a2-13600666.fltr?Ntt=superbowl%20plates

Soccer plates: http://www.birthdayexpress.com/p/99175/soccer-dinner-plates-8

Bon appétit!

New Dietary Guidelines Support Healthy Eating Choices

The New Dietary Guidelines provide us a clear path to help us eat healthfully.  The government has shared these ten points to help us understand them better:

1. A lifetime of healthy eating helps to prevent chronic diseases like obesity, heart disease, high blood pressure, and Type 2 diabetes.
2. Healthy eating is one of the most powerful tools we have to reduce the onset of disease. The Dietary Guidelines recommendations can help you make informed choices about eating for you and your family.
3. The path to improving health through nutrition is to follow a healthy eating pattern that’s right for you. Eating patterns are the combination of foods and drinks you eat over time. A healthy eating pattern is adaptable to a person’s taste preferences, traditions, culture and budget.
4. A healthy eating patterns includes:
   • A variety of vegetables: dark green, red and orange, legumes (beans and peas), starchy and other vegetables
   • Fruits, especially whole fruit
   • Grains, at least half of which are whole grain
   • Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages
   • A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, and nuts and seeds
   • Oils, including those from plants: canola, corn, olive, peanut, safflower, soybean, and sunflower. Oils also are naturally present in nuts, seeds, seafood, olives, and avocados.
5. Healthy eating patterns limit added sugars. Less than 10% of your daily calories should come from added sugars. ChooseMyPlate.gov provides more information about added sugars, which are sugars and syrups that are added to foods or beverages when they are processed or prepared. This does not include naturally occurring sugars such as those consumed as part of milk and fruits.
6. Healthy eating patterns limit saturated and trans fats. Less than 10% of your daily calories should come from saturated fats. Foods that are high in saturated fat include butter, whole milk, meats that are not labeled as lean, and tropical oils such as coconut and palm oil. Saturated fats should be replaced with unsaturated fats, such as canola or olive oil
7. Healthy eating patterns limit sodium. Adults and children ages 14 years and over should limit sodium to less than 2,300 mg per day, and children younger than 14 years should consume even less. Use the Nutrition Facts label to check for sodium, especially in processed foods like pizza, pasta dishes, sauces, and soups.
8. Most Americans can benefit from making small shifts in their daily eating habits to improve their health over the long run. Small shifts in food choices—over the course of a week, a day, or even a meal—can make a difference in working toward a healthy eating pattern that works for you.
9. Remember physical activity! Regular physical activity is one of the most important things individuals can do to improve their health. According to the Department of Health and Human Services’ Physical Activity Guidelines for Americans, adults need at least 150 minutes of moderate intensity physical activity each week and should perform muscle-strengthening exercises on two or more days each week. Children ages 6 to 17 years need at least 60 minutes of physical activity per day, including aerobic, muscle-strengthening, and bone-strengthening activities.
10. At home, you and your family can try out small changes to find what works for you like adding more veggies to favorite dishes, planning meals and cooking at home, and incorporating physical activity into time with family or friends.

Salmon Chowder

The weather forecast for this weekend is frightful - snow and below-zero wind chills (Fahrenheit).  Sounds like chowder weather to me!  Agree?

I recommend this variation that replaces the traditional clams of chowder with salmon - a fabulous source of heart-healthy omega-3 fatty acids.  Extra bonuses - one cup comes in at under 200 calories and the whole thing can be made in under 30 minutes.

Ingredients:  To make 8 one-cup servings -

• 1 tablespoon olive oil
• 1/2 cup celery, chopped
• 1/2 cup onion, diced
• 1 clove garlic, minced
• 1 15-ounce can reduced-sodium chicken broth
• 2 1/2 cups frozen country-style hash browns with green peppers and onion
• 1/2 cup frozen peas and carrots
• 1/2 teaspoon dill
• 1/2 teaspoon ground pepper 
• 6 ounces canned pink salmon (bones removed)
• 1 12-ounce can evaporated skim milk
• 1 can (14 3/4 ounces) no-salt-added, cream-style corn
• Sprig of parsley, finely chopped

Preparation:

1. In a large saucepan over medium heat, sauté olive oil, celery, and onion for about 10 minutes.  Add the garlic and sauté for another minute. 
2. Add the chicken broth, hash browns, peas and carrots, dill and pepper and bring to a boil.  
3. Reduce heat and simmer for about 10 minutes, until the vegetables are done, but not overcooked.
4. Add the salmon, separating it into pieces gently with a fork.  Stir in the evaporated milk and corn and cook until chowder is heated thoroughly. 
5. Portion into bowls and sprinkle the parsley over contents.  

Rationale: Why this chowder is good for us - 

• Salmon is a good source of heart-healthy omega 3 fatty acids.
• Celery contains a lot of potassium and can serve as a mild diuretic.
• Onions have properties to kill bacteria and viruses.
• Garlic is packed with nutrition and boosts the immune system.
• Dill is a good source of vitamin A and manganese.
• Parsley contains an abundance of vital substances and can purifies the blood and helps the liver and kidneys detoxify.  

Tips to Jumpstart our Fitness Plans

We all know that physical activity and good health go hand in hand.  We deserve to feel great every day.  Physical activity can help us do just that.  Suggestion to jumpstart our plan - walk a mile a day.

Let's try not to think about exercise as a chore; instead, let's focus on how good it can make us feel.

This year, let's take these steps to move more and feel better.

• Get some form of physical activity every day - even if it is for only 10 to 15 minutes.
• Make physical activity as routine as brushing your teeth.
• Start small.  Build on our successes. 
• Work toward doing several types of cardio and muscle-strengthening activities.  This will keep us from getting bored.
• Aim for 150 minutes of moderate activities each week.  

What's working for you and your fitness plan?  Please share your success stories with us!

BTW - yesterday I walked 2,692 steps per my Fitbit the equivalent of 1.15 miles  - most of it in the indoor mall at 900 North Michigan in Chicago!  900 North is a skyscraper completed in 1989.  At 871 feet tall it is the 31st tallest building in the USA.  It is a popular shopping venue in Chicago featuring 70 retailers, including Gucci, Max Mara, Michael Kors, Montblanc, J. Crew and Bloomington.  The building also houses a hotel, medical offices, residential units and parking garage.  

Onion Soup to Tame a Cold

Ingredients:  To make a nutritious onion soup for two to three servings gather up these ingredients:

• 350 grams of onions (roughly 12 ounces)
• 1 tablespoon of canola oil (roughly 0.5 ounce)
• 1 teaspoon of cane sugar (roughly 0.2 ounce)
• 400 ml of vegetable stock (roughly 13.5 ounces)
• 100 ml of dry white wine (roughly 3.5 ounces)
• 1 clove of garlic
• 1 teaspoon of lemon juice (roughly .2 ounce)
• salt and pepper to taste

Preparation:  Here is how to make the onion soup:

1. Cut your onions into rings and separate them.  Sauté for 10 to 15 minutes in hot canola oil.
2. Season the sautéing onions with the sugar, salt and pepper and simmer them another 10 minutes. Stir mixture occasionally until onions become an appetizing golden brown.
3. Pour in the broth and the white wine.  Simmer the mixture for another 15 minutes. 
4. Peel the garlic clove, chop it finely and add it to the soup mixture.
5. Add the lemon juice.  Heat for another two minutes.  
6. Soup will now be ready to serve.  
7. Refrigerate any leftovers.  Reheat before serving.  

Rationale:  Why this soup is good for us -

• Onions have properties to kill bacteria and viruses.
• White wine supports detoxification in the body and elevates our spirits.
• Lemon juice contains a lot of vitamin C which is known to strengthen immune systems.

Bon appétit!  

The Orient Express

Have you ever dreamt of traveling on the iconic Orient Express?  I know I have.  It sounds so romantic!

The golden age of travel on this famous train may have flourished in the Roaring Twenties, but the art of journeying in style is still alive and well today.

Yesterday I saw a wonderfully intriguing travel documentary on my local PBS station - David Suchet and the Orient Express featuring his experience with the modern day Orient Express.  BTW - you may know David Suchet as Agatha Christie's Belgian super-sleuth Hercule Poirot from the critically acclaimed British television Poirot series.

That sense of luxury and wonder can still be felt with the variety of journeys offered aboard the Venice Simplon-Orient Express.  UK to France and Italy on overnight trips, extended voyages to Istanbul and Budapest …  Check out all your options here.  A trip on this marvelous train is now on the top of my bucket list to be sure.

Agatha Christie wrote 66 novels and 14 short story collections.  Among her works is the Murder on the Orient Express.  I must admit I have never read any Agatha Christie.  That will not be the case for long because I plan to go out today and secure a copy of her murder mystery that takes place on the very train that is the subject of this post. I will let you know what I think once I get into the book.

A similar luxurious train service is available in England on the Belmond British Pullman.  It offers a variety of day trips and weekend excursions to cities, country houses and sporting events.  A link to these trips is available here.