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The Top 8 Foods That Feed Your Heart

February 7, 2014November 2, 2014 Rachel Sherwood

February is not just a month about love because it contains Valentines Day. February is also American Heart Health Month.

This month, look out for your heart and of for the ones you love by incorporating these “Top 8 That are Great” heart-friendly foods into your diet.

1. Almonds. These nuts have heart-healthy nutrients like the antioxidant vitamin E and unsaturated fatty acids. These “good” fats help lower cholesterol. Studies show that almonds may help improve the lining of the arteries as well. Almonds are a calorie-dense food, so stick to small portions for snacks or introduce them by grinding them up to add crunch in chicken breading, salads or oatmeal toppings.

2. Spinach. High in folate, potassium, fiber, calcium and co-enzyme Q10, spinach helps lower blood pressure and is essential for the strength of the muscles. With the heart being one of our larger and more important muscles in the body, this is key for keeping it strong and healthy. Popeye had it right; eat your spinach or other dark leafy vegetables every day. Substitute it for lettuce in salads and on sandwiches, add it to an omelet, lasagna, and soup, or even blend it in a smoothie.

3. Avocados. These are high in calories but loaded with healthy fats. Avocados have monounsaturated fats, polyunsaturated fats, vitamin E, fiber and folic acid, and avocados contribute nearly 20 vitamins, minerals and nutrients to the diet. Add a little guacamole to your dinner or a few slices to a salad or sandwich. You can even make chocolate avocado mousse for dessert.

4. Blueberries. Blueberries have an abundance of antioxidants. They are also a good source of beta-carotene, calcium, vitamin C and fiber that can help maintain a healthy heart. Blueberries are perfect eaten out of hand as a snack, or added to a salad, cereal or yogurt. They even freeze well for smoothies and baking.

5. Oatmeal. This versatile, healthy grain is known to lower cholesterol levels significantly. It is a great source of fiber, Omega 3s, vitamin B1 and magnesium. Lower cholesterol levels help support a healthy heart and cardiovascular system. Oatmeal is a neutral base, so add in some extra heart-healthy goodness by adding fresh berries and nuts.

6. Brown rice. Swap white rice for brown rice. It tastes similar and has much more added benefits than the stripped-away white rice varieties. Brown rice is high in manganese, a good source of vitamin B and iron. Brown rice provides cell protection, and works to lower cholesterol. Cooked rice is great as a side dish, in stir-fry dishes, or even mixed into desserts and eggs.

7. Salmon. Salmon is one of the best sources for Omega 3 fatty acids, which are essential to circulatory function. These “good fats” keep blood pressure levels within normal limits. Look for wild salmon over farmed for the best quality and nutrients. Bake or broil it with a little seasoning or dressings for dinner and use leftovers in a salad for lunch. Not into salmon? Try one of the other oily fish varieties for the same benefits, like mackerel, tuna, or sardines.

8. Legumes. Legumes are relatively inexpensive and shelf-stable, so keep a few cans on hand at all times. They are rich in protein soluble fiber, calcium and fatty acids. They help keep you feeling full and clean out all the old stuff that may be clinging to your artery walls. Mix a can into rice, soup or pasta for healthy, quick meals.

Puff, The Magic Pastry

January 24, 2014November 2, 2014 Rachel Sherwood

Puff pastry, that flaky melt-in-your-mouth dough; layers of rich heavenly delight. It is something I always have on hand because it is a culinary blank canvas. It goes with anything, can take on a variety of shapes and uses, and is perfect for both sweet and savory applications.

The only problem with it is that most traditional recipes, although not too difficult, are too time-consuming and labor-intensive. To the get perfect layers is usually a difficult process even for the trained chef. The alternative to homemade is the store-bought option which does work; it’s reliable but not as buttery and tasty as homemade. I have used store-bought in time-crunch situations, but homemade is out of this world delicious and freezes well. If you make it in advance, it will always be ready for you when you need it. If you have never experienced the real-butter thing, now is the time to give it a try.

Granted, the beginning steps of this process can get a little messy, but as I tell my husband Joey, “better a messy cook who is a great cook than a clean cook who is a bad cook.” I have made notes for using specialty equipment, so if you have it use it, as it will make things a little cleaner and come together easier. But you can have success with this recipe using only a large mixing bowl, two butter knives, a rolling pin and plastic wrap.

The Perfect Puff Pastry

2 cups all purpose flour
3 sticks or 1½ cups COLD salted butter *if using unsalted butter add an additional ¼ teaspoon of salt
6 tablespoons ice water

Cut the butter into small cubes. Slice down the center of the stick of butter then flip on its side and cut down the middle again. Next, slice down the length of the stick making small cubes. Repeat with the remaining sticks of butter.

In a large mixing bowl combine the flour, salt and cold butter cubes.

*Note: If you have a food processor you can add the flour, salt and butter in that as well, pulse it a few times to break up the butter into small pebbles. Then add the cold water and pulse again until the dough just starts to come together. You may need to scrape the sides of the container. Continue with dumping the dough onto a lightly-floured surface and rolling it out. Note this process will not be as crumbly as the bowl method because you have already incorporated the butter well.

With one of the butter knives held in each hand, cut though the flour and butter mixture making an “x” with the knives against each other. Do this several times until the butter is mostly cut up and is about pea size; it is fine to have a few larger chunks left.

*Note: If you have a pastry blender you can use this instead of the knives; it will be slightly easier and quicker.

Stir in the cold water (from a glass of ice water, measure out only 6 tablespoons of water).

The “dough” will still be quite dry; it is supposed to be this way. Try to press and lightly squeeze it together on the bottom and sides of the bowl. Yes, it will be dry and crumbly still.

Pour the mixture onto the counter and press into a rectangle with the short end facing you and the long end extending away from you. Flour your rolling pin and begin to roll the dough out longer. It will be crumbly and you are probably thinking, “she is crazy; there is no way this will come together!” Have faith—it will.

The dough may stick to the rolling pin; it is just the butter beginning to get worked in. Just wipe it off and re-flour your rolling pin and keep rolling it out to be about as long as your elbow to your fingertips. Yes, we are still working and it is crumbly, I know. Taking the top end (the end farthest away from you), “fold/lift and set” on top of the top half. Then take the bottom end (the end closest to you) and do the same, meeting the top portion in the middle. Yes, still crumbly.

Press the dough together slightly to make a small rectangle and repeat the same process, flouring the rolling pin and rolling it long away from you, then folding the top portion into the middle and the bottom portion into the middle so it looks like a book. Then fold the two together to “close the book” do this “book folding” process a total of 4 times, turning the dough a ¼ turn each time. When complete, form the dough into a rectangle one more time, tightly wrap with plastic wrap and chill in the freezer for 20 minutes. This can also be held in the refrigerator for 3 days or frozen for 3 months. If freezing, wrap again in foil for best freshness and flavor. When ready to use, thaw overnight in the refrigerator.

Now the creative part comes in. Take virtually any flavor you like, wrap it in the dough and bake at 425 degrees for 10-15 minutes, depending on the size. You can brush it with a little egg wash (1 egg beaten with 2 tablespoons milk) for a nice golden color.

I love to use pepperoni and cheese or little sausages for savory appetizers or make cinnamon sugar twist with the scraps for sweet treats but the possibilities are almost endless. Use the items you have on hand and the flavors and shapes you like. Enjoy!

*A note about butter:
The butter must be kept cold for this recipe to work. There is no active ingredient to make this dough rise; it gets it lift from the steam in the little pockets that are created by the layers of butter. If it is a hot and humid day, it is not the time to be attempting this recipe. Go get ice cream and come back to this when the weather is cooler. If the butter begins to weep or melt, dust the sticky area with flour and chill in the freezer for 15 minutes and begin working again. If ever the dough is too soft, just chill it until it is firmer and easier to handle.

Salted butter will work for this recipe; however, you will get a slightly lighter result using unsalted butter. The moisture in butter when heated turns to steam, which makes the dough puff and rise. Salt slows this process down by making the water taker longer to turn to steam. Do not substitute margarine or butter-like spreads. These are processed items, and the extra additives and additional water will not allow this recipe to turn out properly.

Are You Eating Or Dining? And Do You Know The Difference?

January 17, 2014February 5, 2014 Rachel Sherwood

To eat or to dine? That is the question. In today’s busy lifestyle, it can be easy to take for granted all the blessings in our lives—things as simple as having food in the refrigerator, being able to go out for a meal and even have someone cook for us at home. I ask you today when you eat, are you “eating” or “dining?” There is so much available to us when we come to the table, but are you leaving the best part of the meal untouched?

When we “eat” we are only consuming food to fill the need of hunger. When we eat this way we only fulfill one basic need. However, when you “dine”—taking in the experience, the food, the environment and the company—you fulfill the need of hunger as well as intellection and community. As humans, we need more than just food to live and be happy; we must be challenged to keep our minds sharp and actively working, and we are meant to be in relationship with others. When we gather around the table, all of these aspects are available to us but so often not acted upon, leaving the most beneficial part of the meal unconsumed. Here are a few techniques to help you get the most out of your next meal.

Three Ways To Build Better Relationships Through Eating

Technology at the table. First, let’s sit at an actual table not on the couch in front of the television. I encourage you to adopt a no-technology at the table policy. I know, it may sound harsh but it is worth the benefits. By not having the distraction of technology there is space for conversation and for you to be in the environment of setting a space for the meal and community. Most people spend less than 30 minutes at the table, anyway. Also, put the phone down and take a look at the people you are with. If the person who is calling or texting is that important and just can’t wait, next time invite them to dinner as well.

Tell me what was good about your day. Now that you have space for conversation, practice asking open-ended positive questions. This not only gets people sharing, but the positive focus lets people bring up what was good and worth celebrating, boosting self-esteem. Instead of asking, “How was your day?” which usually prompts a one-word answer of good or okay, try asking, “What’s new and good?” or “Tell me what was good about your day.”

Cook together. The best way to get people interested in the meal is to ask them to be a part of it. This also takes some of the work away from the person who is doing all of the cooking alone. This not only makes kitchen work easier and more enjoyable, it creates a space for conversation and learning. Let members of the family help decide what is for dinner and learn what it takes to create balanced meals. Chopping vegetables or making a salad dressing, even setting the table is beneficial in more ways than one. Allow others to help in the kitchen. You will be surprised at what happens and the life-long memories and skills you will have shared.

Top 10 Tips For Reducing Grocery Expenses—No Coupons Necessary

January 10, 2014February 5, 2014 Rachel Sherwood

Tired of clipping coupons, but you still want the best deals while shopping? Try out these top 10 ways to shop smarter and save. Following these techniques, both your stomach and wallet will stay full.

1. Don’t Shop From the Middle of the Shelf
Product placement in grocery stores comes with a premium price tag. The national brands and most popular items are conveniently placed at eye level and are easy to reach. Shop the top and bottom shelves to find the best deals. Look for store brands, generic and private labels. These items are just as good if not better than national brands and they almost always come with a lower price tag. Many of the products are actually made by the same manufacturers as national brands, only ending up at the store with a different picture on the same can.

2. Cut Costs With Your Knives
Don’t buy already cut-up produce. These items usually contain a preservative to keep them fresh after they are cut and you are paying a premium for this processed product. By learning how to use your knives efficiently, keeping them sharp and knowing what knife is best for a particular task, you will enjoy cutting items and cutting your bills. This also goes for meat products, as well. Instead of buying a package of boneless chicken breast and a package of thighs, buy a few whole birds when they are on sale and cut and package the pieces into portions that are easy for your family use. To sharpen your knife skills, sign up for The Cutting Edge class which will be offered this spring. Check upcoming newsletters or the Classes page on our website for more info as it comes available.

3. Stock Up the Savings
When the items you use more often are on sale, stock up on them. Non-perishable items such as pasta, grains, sauces, canned goods will keep for months, some even years. When box brownie mix and pasta sauce are on sale for $1.00 rather than $2.50, I buy a dozen of each and store the extras on a rack in the basement. When the stock gets low, I make a note of it and look for the next sale. Get to know the trends in grocery advertising; they usually run in 8-12 week cycles offering low prices without even needing coupons. Buy enough of what you need and wait until the next sale to replenish your stock. The time of year is also a factor for some items. Stock up on baking items around the holidays; you can get the best deals on soda pop around graduation time. At Thanksgiving, buy two birds – one for the holiday meal and a smaller one for dinner at a later time. In the spring around Easter time, buy extra eggs and hard boil some for easy snacks and additions to salads. The key is to stock up on whatever is on sale each week, and then next week you can draw on your reserve items in the freezer and pantry to avoid having to buy those things at full price.

4. Don’t Meal Plan; Shop the Sale
I know this may sound counter productive. Yes, meal planning has its benefits but the drawback of strict meal planning is that you have your set of recipes and grocery list and you buy the items needed no matter what. You can help this by stocking up on the non-perishable items, but you could still be paying premium non-sale prices for fresh meat, dairy and produce when it is not on sale. The best way is to shop the sale for the most expensive items, usually meats and dairy, and make your meal around these items. By developing your palate and knowing how to substitute items, you can make tasty and inexpensive meals.

5. Make a List
Shopping with a list will help you avoid impulse buys. Go to the store knowing what you need. Don’t browse through every aisle. Go directly to what you need and move on. Get in and out as quickly as possible; this will not only save you money but time, as well. Most weekly grocery ads are available online, so you can check out what you need in advance. Make a list of the sale items you want and stick to it.

6. Stretch the Meat
Proteins are usually the most expensive parts of a meal. Instead of giving every person his or her own steak or chicken breast, buy less and slice the meat before you serve it. By slicing the meat, it visually looks like there is more giving the illusion of a bigger portion. Make it a complete meal by serving larger portions of hearty grains and vegetables. Try participating in Meatless Mondays with a great pasta dish like 4-Cheese Italian Stuffed Shells or Sweet Potato Burritos.

7. Don’t Shop When Hungry
Our eyes are always bigger than our stomachs. When we are hungry everything looks good and it is easy to overbuy and impulse-buy those items that you normally would not purchase. If you must shop at these times, keep a granola bar with you as a snack before you shop. A full stomach will keep your mind clear to only purchase what you need.

8. Stop Wasting Food
Did you know 40% of the food in the United States goes uneaten? Shop wisely and only purchase items you know your family will consume. Purchase perishable items sparingly to cut down on items spoiling. If you make larger meals, portion them out as easy meals for lunches or freeze items properly to be eaten at a later date. If you have produce that has been in the fridge for a while, mix up a homemade soup.

9. Only Buy What You Need
Just because something is advertised at two for $5.00 does not always mean you need to purchase two of them to redeem the price. They are using marketing to make you think you are getting a better deal. It sounds better to say 2 for $5.00 rather than $2.50 each. This works fine for non-perishable items that you are looking to stock up on, but be careful when it comes to fresh items that can spoil easily. If you know your family will only go through one bag of lettuce or one bunch of grapes do not buy two, as you will end up tossing out the spoiled food later and your money along with it.

10. Eat in Season
Just because fresh berries are available all year round does not mean you should be eating them all year. Pay attention to items that are currently in season. For example, only eat fresh berries in summer, load up on squash in the fall, citrus in the winter and greens in the spring. Items that are in season will always taste better because it is their natural growing cycle, and they will be less expensive. In the off-seasons, look to frozen and canned options as these will usually be better quality, fresher and less expensive. Also try growing your own. Even if it is cold, you can keep a small herb garden inside, and if you are short on space, a small patio garden with items such as tomatoes, peppers, lettuces and herbs will save you a bundle in the summer.

6 Ways To Enjoy Eating Vegetables

January 3, 2014February 5, 2014 Rachel Sherwood

This hearty spinach salad with a few chicken slices, toasted nuts, feta, cherry tomatoes and cucumbers is loaded with flavor, interest and nutrients.

Trying to eat healthier? Want to make vegetables more interesting and delicious? You may have all the ingredients you need already in your pantry to bring new life to vegetables.

You can make the same old, everyday vegetables interesting by using the elements of The Pretty Plate. Take a look in your pantry and see what things you can use to add color, shape and texture to your side dishes. By adding these elements, not only does your food become interesting to the eye, but to the palate as well.

Here are a few suggestions that you can easily sprinkle on for variety and interest:

Dried fruits (cranberries, raisins, and sliced apricots)
Toasted nuts
Crushed croutons
Seeds (sesame, flax, hemp)
Crumbled cheese (adds flavor in moderation; try feta, blue cheese and shaved parmesan)
A splash of sauce (salad dressings, barbeque sauce, and Asian sauces easily add new flavor and interest)

With a little creativity you can make something the family will actually enjoy eating!