Keep it simple

If you don't have much time to fix dinner, keep it simple in your kitchen. 

I often say that you don't need fancy tools to make a healthy and tasty meal. A good knife and 2 cutting boards, one for the meat only, a good sauce pan and a skillet and you are all set!

Of course, now you need healthy ingredients. When doing your groceries, again keep it simple. 

Buy fresh vegetables and fruits. For the meat, if you buy certified organic meat, you will notice the difference. Unlike natural and other eco-label claims, only organic offers government-backed assurance that products are grown and processed without the use of toxic chemicals, antibiotics and synthetic growth hormones. 

I know, organic is more expensive. But look at it this way: if you skip buying the things you don't really need, (juices, chips, sauce already made, the unhealthy breakfast cereals loaded with sugar, the yogurt that have 22 gr of sugar, but still low fat, etc...), you really save enough to buy organic. 

By buying less pre made food and more healthy whole food, I save a good amount of money. It is amazing how many products you can find in stores that you don't even need. 

So with those savings, I can afford to buy organic vegetables more often and so will you.

Now that we have all these great and healthy ingredients, let's make dinner. 

Yesterday, I made some sautéed turkey cutlets with shallots and spinach and a purée with sweet potato and carrots. Then we had goat cheese on crackers.

Cut out a sweet potato, 2 carrots and 2 garlic cloves. Boil until cooked. Keep the water to make a soup later. Mash the ingredients together and add some butter, salt and pepper. I like to add fresh parsley on the top.

Cut in small cubes 2 turkey cutlets and make sure the meat is well dried before placing it in a saucepan. When the meat is well dry, it is easier to obtain that nice brown color. I like to add some fresh garlic and shallots in the saucepan. Shallots will give a subtle smoky taste. 

Leave it until it is well browned. This should take about 5 minutes. Only then stir the meat, adjust the seasoning with salt, pepper and let it cook about 2 more minutes. Turn off the heat and let the meat rest for few minutes before serving.

Now chese time. 

Crumble 4 oz of fresh goat cheese in a bowl. Combine the following:

1/4 of red bell pepper sliced in very fine cubes

1 teaspoon of chives (dried or fresh if you are lucky to have some), 

1 teaspoon of fresh parsley 

1 teaspoon of fresh basil

1 tablespoon of olive oil

salt - pepper

I sprinkle this with tomatoes, lettuce, even pasta. Otherwise with crackers, it is delicious.

Enjoy your week end,

Hyperactive children

Healthy Living also means peaceful home.

I was talking to a friend recently and she was exhausted because her 3 year old boy was restless. I found this website and I want to share it with you. All the good advices are not only for hyper kids, but for all the children and us, poor parents!!!

It is truly helpful, concise and yet simple... on paper. But give it a try! It's worth it.

If you don't have time to read it, here are the focus points:

• Set clear rules, consequences and boundaries 
• Establish regular routines 
• Free time to take a trip to the park, read a special book together.
• Exercise is a very beneficial way to help refocus energies. It is also helpful in improving mood function
• Children respond to praise, and are more likely to seek your attention by doing something good, if they are reinforced when they behave well. 
• Avoid visual overstimulation
• Don’t fault a child for what he or she can’t control

Even though all these recommendations sound familiar to you, it is still good to revisit them once in a while. I know it helps me to stay on top of it. And let me know what you think. Thanks!

http://www.wisegeek.org/what-are-some-tips-for-dealing-with-hyperactive-kids.htm

Joyeux Noël

If you're anything like me, getting ready for the Holidays means running around frantically trying to get everything done on time. Whether you're traveling to be with your family, or hosting Christmas at your house this year, remember to enjoy this special time and stay safe.

Do you and your family have a special tradition for Christmas? We would love to hear your story and how your tradition got started.

Perhaps you don't have a Christmas tradition, but it's never too late to start one. Putting up the Christmas tree together, baking cookies for Santa, or even taking a family picture at your favorite location can become a great tradition.

Each country celebrates Christmas differently. Let me share with you what a traditional dinner would be in France.

Christmas Eve dinner is called "Le Réveillon de Noël". The menu varies region to region and family to family, but the common attributes will be special-occasion foods served over multiple courses. Yes, we can sit for hours at the table!

We start with a festive aperitif, which in this case will most often be Champagne and Amuse-gueules (small appetizers). That includes everything from peanuts in a bowl to an assortment of elaborate canapés. Then we will serve the foie gras, on sliced bread with a sweet wine (Sauternes). Oysters, shrimps and smoked salmon will follow. Let's not forget the escargots!

At my house, we had a roasted goose, or duck served with chestnuts. It can also be venison, or a rack of lamb depending of the region. We usually accompany our meats with green beans or mashed potatoes. After that comes the plate of cheeses! Lots of wonderful flavors. for dessert you can't find anything more traditional than "La bûche de Noël". It is a log shaped cake made with a buttery cream, topped with colorful figurines. So as you can see, Christmas Eve dinner would be our family's tradition."

Joyeux Noël 

Merry Christmas

 

Lentils

Lentils are small, disc shaped legumes. (It is funny because "legume" in French means vegetable).They grow on bushy plants, in pods containing one or two lentil seeds. They come in many color: red-orange, yellow, green and black.
They are believed to have originated in central Asia. Ancient Egyptians often included lentils in the treasures packed inside tombs.
Lentils have been listed as a superfood for a number of reasons: 

• 26% protein, lacking only a few of the amino acids that would make them a complete protein food
• low in fat and high in “good carbs”
• a great source of iron, providing increased energy
• full of cholesterol lowering soluble fiber
• known for helping to stabilize blood sugar
• high in dietary fiber.

Lentils are also high in vitamins and minerals, including:

• folate
• vitamin B1
• manganese
• magnesium
• phosphorus
• copper
• potassium

Because of their long shelf life, the fact that they are inexpensive, lentils are an economical and convenient addition to your pantry.

Here is how my mom used to cook them:

In a pan, saute 1 medium sliced onion in 2 tsp of cooking oil. Dice 3 slices of bacon, and add it to the pan with 2 tablespoons of moutarde de Dijon. Wait for the bacon to get a little crispy. Then add a cup of any kind of lentils, 2 carrots sliced in about one inch piece. Carrots cook quicker than lentils so make sure they are cut big. Adjust salt and pepper. Add a bay leave.

You also can add a diced leek. Cover the lentils with at least 2 cups of water or chicken broth. Check regularly that there is enough liquid so it doesn't burn at the bottom. The cooking time may vary from 20 to 30 minutes. You can add some curry if you like.

Look online for more recipes.

http://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/lentil-recipes-00100000102468/index.html

http://moroccanfood.about.com/od/vegetarian/r/Lentils_Recipe.htm

Bon appetit!

Open Market

Next Saturday, I want to go to the market at the Tony Burger Center.
Have you been on a weekend morning to an open market around Austin yet? It is a great opportunity to buy local products, and a good way to support our farmers. Not only can you find fresh local produce, you can also listen to great music. Some artisans have a booth so there is something for everybody. And the kids will enjoy the "petting zoo".
There is a list of all their vendors on the website below, something is going on almost every weekend! Check it out!

http://www.bartoncreekfarmersmarket.org/

SFC FARMERS' MARKET - DOWNTOWN
Saturdays 9am - 1pm
Republic Square Park, 4th and Guadalupe
Really nice recipes on this website.

SFC FARMERS' MARKET - SUNSET VALLEY
Saturdays 9am - 1pm
3200 Jones Road at the Toney Burger Center

SFC FARMERS' MARKET - EAST
Tuesdays 3pm - 7pm
MLK & Miriam Avenue

SFC FARMERS' MARKET - THE TRIANGLE
Wednesday 3pm - 7pm 
46th and Lamar at Triangle Park

"Trader Joe's" opened its doors back in September on Bee Caves Road, close to Loop 1. 

And have you visited "Wheatsville" on South Lamar? It is a brand new store by Hancock Fabrics. Very nice and clean look, lots of great organic products are available. I wish the prices would be more "friendly budget" though but I understand. 

I like Sprout, just across on South Lamar, as they have sometimes great organic vegetables or fruits on sale. I got some organic pink ladies this summer for 99 cents a pound. 

I enjoy the cooler weather and I made a lentil soup yesterday. So good!
In my next post, I will share with you the health benefits of this legume and suggest different ways to prepare them. 

About stress

I hope all of you had a great Halloween. With Halloween comes a lot of candy! 

Oh well, Halloween without candy wouldn't be Halloween, right? Just try your best to not eat all of it! 

What about taking the leftovers to a nursing home? Pick some colorful to decorate your gingerbread house or donate them to the troops. 

So now that Halloween is already behind us, that means Thanksgiving is around the corner, then Christmas! And you may have some birthdays in between. I personally have 3, my children, 20 and 21 of December, and my grandson the 11 of November. I'm already feeling the stress!

Talking about stress, what is it really? Is it something each of us create? Can we have control over it?

I found this definition online:

 "Anything that poses a challenge or a threat to our well-being is a stress. Some stresses get you going and they are good for you - without any stress at all many say our lives would be boring and would probably feel pointless. However, when the stresses undermine both our mental and physical health they are bad."

A different article described it like this:

 "We generally use the word "stress" when we feel that everything seems to have become too much - we are overloaded and wonder whether we really can cope with the pressures placed upon us."

(Yep! that's it!)

The effects of stress can be emotional, psychological, and physical. Signs of stress are different in everyone, with some people expressing more physical signs, like fatigue or high blood pressure, and others expressing more emotion or psychological signs, like irritability or depression.

Let's stay on top if it during these coming Holidays! Maybe you will find some ways to relief your stress by doing one of these activities below. Or even better, tell us what you do to manage your stress.

Meditate

Breathe deeply

Walk

Be present - Slow down 

Exercise

Tune in to your body

Laugh 

Be grateful

Stay positive

Eat well

http://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot

http://www.heart.org/HEARTORG/GettingHealthy/StressManagement/FourWaystoDealWithStress/Four-Ways-to-Deal-with-Stress_UCM_307996_Article.jsp

http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/heart-health/manage-stress

Did you know?

Taken from the website ewg.org. Check out Good Food on a Tight Budget on their website.

• A pear a day keeps the pesticides away - more fiber, potassium and folate than an apple, and fewer pesticide residues.
• Eat your garnish - parsley packs a punch as potent as kale for a quarter the price.
• Not a carrot lover? Sweet potatoes pack twice the fiber, potassium and vitamin A of carrots.
• Super okra? Okra beat out more than 100 other veggies to rise to the top of our lists.
• One serving of filling oatmeal is about half the cost of a bowl of sugary cereal? For animal sources of protein, roast turkey tops the list. But to eat on the cheap, you can't beat pinto beans or lentils at one-fifth the cost.

Easy little things you can do!

This is important: wash your hands with soap and water, it is sufficient! 

No need to put anything else with harsh chemicals in it that will dry out your hands. Anytime you come back home from the stores, make it an habit and wash your hands right away, before spreading the germs!

Teach your children to sneeze/cough in their elbows rather than covering their mouth! I know, I have been told to cover my mouth too, but when you think of it, it is NOT the way to do it.

When washing thoroughly your vegetables, add a tablespoon of vinegar in the water. If there are little creatures, they won't like the sting and will detach. 

To neutralize cooking odors (like onions) in your house, boil a cup of water  or white vinegar with 5 cloves and add some cinnamon.

Use ice cube trays to freeze small portions of pesto, broth, applesauce and tomato sauce (or anything you can think of). Transfer the cubes to a Ziplock bag or other freezer-proof container and it will be easy to pull out exactly how much you need.

Did you know that if you store your potatoes in the fridge, they will go sweet on you? 

http://www.100daysofrealfood.com/2012/02/09/real-food-tips-34-random-food-cooking-tricks/