January 27th Newsletter

Several of my friends are sick at the moment, so I decided to focus this week’s newsletter on foods which may help you feel better. Of course, it’s best never to be sick, but when it happens, there are a few things you can do.

We all know hydration is important during an illness. When I’m sick, one of my favorite drinks is a cup of hot Ginger tea. Ginger is known for its anti-nausea properties—think ginger ale. So, make this tea and curl up in bed with a good book or in front of your favorite movie and rest so your body can heal.

Ginger tea

Chicken noodle soup is also a standard recipe when you have a cold or the flu. Did you know adding dried chiles can make the soup even more effective? Hot chiles act as both a decongestant and pain reducer, so spice up that soup! Our Mexican chicken noodle soup does just that, but feel free to add more hot sauce to increase the effects.

While Vitamin C doesn’t really prevent illness, it may shorten the length of time you are sick. Everyone thinks oranges are the miracle Vitamin C food, but did you know that 1 cup of chopped raw yellow or red bell pepper has more three times the amount of Vitamin C than an orange? Broccoli, kale, and Brussels sprouts also have more Vitamin C. I’m not suggesting you curl up with a plate of kale when you’re sick, but keep in mind veggies have their place.

As January comes to an end, be vigilant about washing your hands and getting the proper amount of rest and hydration. The days are getting longer, but winter is still upon us.

As always, happy cooking and eating! Keep the suggestions coming!

January 20th Newsletter

Think about your dinner last night. Concentrate on all the details you can remember. What was most important to you? For some people, it’s the color, number of food items, or protein/carbohydrate/vegetable ratio. For me, it’s about texture. I’m more satisfied if something crunchy is on my plate. Maybe it’s because it takes longer to eat. Cheese and crackers, raw vegetables and dip, chips and salsa, and yogurt topped with granola are a few examples where something crunchy improves my satisfaction. Even sushi rolls can include crunchy items like cucumbers or tempura flakes.

This week’s recipes show how crunch can be added to meals. Toasted nuts are a great addition to salads, oatmeal, tuna salad, or even green beans, but they can also be served alone as an appetizer served with cheese or olives.

Take the Buffalo shrimp recipe. Shrimp served with rice and broccoli would be a perfectly acceptable meal. Change the broccoli to celery and Blue cheese dip, and my satisfaction goes up.

Not everyone will agree with me on this, but it’s something to consider when you plan menus. See if adding something crunchy increases your satisfaction. If crunchy isn’t what sates you, discover what does. This can be a fun topic to discuss at the dinner table.

Reader comments from last week:

A reader from Kentucky suggested rinsing canned vegetables before using in order to remove some of the sodium. This is a great suggestion. Personally I find the texture of canned vegetables to be too soft, but they are perfectly fine used in soups.

Another reader from Wisconsin suggested using buttermilk instead of milk or cream in mashed potatoes. Great tip!

As always, happy cooking and eating! Keep the suggestions coming!

Other recipes for the week

Buffalo shrimp

Most people have heard of Buffalo wings, which are typically fried chicken wings coated in a sauce of melted butter, hot sauce, and cayenne pepper. None of the recipes contain buffalo meat. The name buffalo is used because this dish originated in Buffalo, New York. For those who like spicy food, they are great but not everyone likes fried foods. This recipe is my "healthier" version. Serve with celery and Blue cheese dip along with rice.

Blue cheese dip

There are so many recipes for blue cheese dip on the web. The funny thing is they all use basically the same ingredients. With this recipe, use it only as a guide - use more mayonnaise or blue cheese. Look closely at the Variations and make a dip to suit your taste. This is great served with Buffalo shrimp or as an appetizer.

January 13th Newsletter

This week I want to talk about how easy it is to add vegetables to your meals. Most of us need to eat more vegetables, but when it comes time to cook dinner, they are an afterthought. Some people don’t know how to prepare them, but the main problem is having the vegetables on hand in the first place.

Some fresh vegetables go bad quickly so they may not be the best option for college students or others with unpredictable schedules. Frozen vegetables are a good substitute and have less sodium than canned vegetables. Fresh vegetables, especially in winter, can be very expensive. Frozen vegetable prices don’t rise and fall.

Stock your freezer with a variety of frozen vegetables - peas, carrots, green beans, vegetable medleys, corn, spinach, broccoli, etc. These vegetables are quick to prepare because they don’t need washing or prepping. They are ready to be cooked. Serve them on the side or make them into soup.

The trend of eating organic foods is strong right now. Organic basically means that foods are grown without pesticides and fertilizers and have no added artificial colors, flavors, or preservatives. That doesn’t mean the food will taste any better nor will it make you lose weight. Yes, someone actually told me that if you eat organic vegetables you will lose weight. If you can afford organic food and are able to use it before it spoils, by all means do. BUT don’t skip eating vegetables because organic or fresh foods don’t fit into your budget or lifestyle.

As I mentioned in last week’s newsletter, make small changes in order to create healthy habits. Start by adding frozen vegetables to your dinners, and when that becomes a habit, introduce fresh vegetables.

This week’s recipes combine to create a well-balanced meal of protein, carbohydrates, and vegetables. The featured green bean recipe can be made in 15 minutes, but using frozen vegetables would have been even faster.

Happy cooking and eating! Email with thoughts and suggestions!

Other new recipes for the week

Mashed potatoes

Steamed green beans

January 6th Newsletter

The start of the new year is an exciting time for some people and a frustrating time for others. For those who go to the gym all year, this can be a trying time because new people are present, which means your exercise class is more crowded, your favorite machine is taken by someone who doesn't know it's "your" machine at 8:17 each Tuesday morning, or the parking lot is just too full.

If this is an issue for you, please take a step back. We all want to be healthy. Some of us are able to stay motivated throughout the year, others aren’t. I suggest you reach out to these new people and make them feel welcome. Aren't we better off if we are all healthy?

No, the focus of iwannabeacook hasn't changed to exercise, but it is focused on fueling our bodies with healthy foods. That doesn't mean you can't eat your favorite foods; it just means making smart choices. If you have a large lunch, cut back a little at dinner. There's no need to skip that cookie, but there's no need to have it every day either.

At the new year, most people try to make changes, too many changes. Why not start with one change a month? Cut one restaurant meal out a week, cook three new recipes each week, or eat three vegetables every day. For some people, they are already doing these things. Use your imagination. Choose one cookbook, open it up, and plan to make that recipe during the week. Maybe you will love it, or not, but you are moving out of your comfort zone. If you make small changes monthly, it's easier for them to become lasting habits.

So when you see the new people at the gym, realize that they are out of their comfort zone and trying something new. This is a good thing.

iwannabeacook wants to help you break out of your comfort zone when it comes to eating and cooking and to create great life habits.

Happy cooking and eating! Email with thoughts and suggestions!

Other new recipes

Quick and easy meatballs

Chocolate-covered gingersnaps