Oatmeal, Anyone?

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Did you know that heart disease is the number cause of death for both men and women in the United States?

One ways to combat the disease is choosing to eat a heart healthy diet that significantly reduces your risk of heart disease while at the same time maintaining a healthy heart.

Increasing key nutrients such as Omega-3 fatty acids, soluble fiber and potassium, key nutritional elements that are know to control elevated cholesterol levels and high blood pressure is the first thing you can do, because they can do the body good.

Try incorporating them into your daily diets by trying one of these sweet or savory oatmeal stir-in combinations below. Combine cooked old fashioned oats or overnight oats that have been prepared using a one to one ration of raw oats and your choice of milk or any other dairy substitute like almond milk or coconut milk. And let us know which one is your favorite. We would love to hear from you!

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Combine cooked old-fashioned oats or overnight oats that have been prepared using a one-to-one ratio of raw oats and your choice of milk or any other dairy substitute like almond or coconut milk.

apple slices

Apple Slices

raisains

Raisins

cinnamon

Cinnamon

walnuts

Walnuts

mozza

Mozzarella Cheese

BasilPesto

Basil Pesto

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Roasted Cherry Tomatoes

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Kale

avocado slices2

Avocado

fried egg

Fried Egg

hot sauce

Hot Sauce

banana slices

Banana Slices

peanut butter

Peanut Butter

hempseeds

Hemp Seeds

bosc

Pears

greek you

Greek Yogurt

pistachios

Pistachios

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Ginger

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Thank you so much!

 

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Hello, March

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Seasonal Fruits and Vegetables for March

Listed below is a broad range of beautiful fruits and  vegetables that are available right now, as well as tips on how to prepare them.

Arugula
Asparagus
Avocados
Beets
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Chives
Collards
Endive
Garlic
Grapefruit
Guavas
Kumquats
Leeks
Lemons
Limes
Mandarins
Mint
Onions
Oranges
Parsley
Parsnips
Potatoes
Radishes
Rhubarb
Rutabaga
Strawberries
Tangerines
Turnips
Spinach
Walnuts

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Asparagus is a perennial favorite and is really only worth eating in the springtime. And since asparagus season comes around for a few short weeks every spring try to enjoy this delicious vegetable while it lasts! The fresh flavor of asparagus purchased at the farmers market is at its best when prepared simply.  It can be eaten raw, grilled, roasted and sauteed. Think beyond drenching it i Hollandaise sauce. It’s lovely with lemon and mint. Shaved asparagus is great in salads and roasted asparagus makes a perfect springtime side dish, whether it is at a barbecue or a formal dinner.

Photo Credit: SouthwestJournal.com, 2017

 

 

CITRUS FRUITS
Citrus fruits like grapefruits, lemons, limes oranges, tangerines and mandarins show up citrusevery year when the sky goes gray and we are all in desperate need of some bright color on our plates during our winter meals and continues to grace our dinner tables right through spring.  Now is the best time where you can find a great selection of citrus fruits in you local  grocery stores and super markets right now. Why not use real lemon juice to make your favorite salad dressing, it tastes so fresh and the light acidity will make a salad sing!

 

 

PARSNIPS
Parsnips are root vegetables that look like off-white carrots with parsley-like, leafy tops.Parsnips-58371ca43df78c6f6a3688e9 Unsurprisingly, they’re related to both carrots and parsley. Parsnips are usually served roasted or cooked, but can also be eaten raw.

Look for bright, very firm, relatively smooth parsnips. They should, like most fruits and vegetables, feel heavy for their size. This tip is particularly important when choosing parsnips, since they can get dried out or turn extra woody if not properly stored.If you’re lucky enough to buy parsnips with their greens still attached, the greens should look fresh and moist. Remove the greens when you get them home for longer storage.

Store the parsnips chilled and loosely wrapped in plastic. Fresh parsnips will last a week or two properly stored.

When cooked until tender parsnips have a lovely, starchy texture that works beautifully roasted or added to soups and stews. Add parsnips the same way you would add carrots or potatoes to stews, knowing that they’ll have a nuttier flavor than carrots and a sweeter, more distinctive, and less starchy flavor than potatoes.

All photographs and content, excepted where noted, are copyright protected. Please do not use these photos without prior written permission. If you wish to republish this photograph and all other contents, then we kindly ask that you link back to this site. We are eternally grateful and we appreciate your support of this blog.

Thank you so much!

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Cuban Chicken Soup with Plantain Dumplings

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Recipe adapted from the cookbook
Cuba! Recipes and Stories from the Cuban Kitchen
by Dan Goldberg, Andrea Kuhn and Jody Eddy
2016

The winter doldrums continue and there is nothing more perfect than a comforting bowl of chicken soup to warm your soul.

But wait!

This is not your grandmother’s chicken soup and dumpling recipe, unless you’re fortunate enough to have a Cuban grandmother. With its long simmering time and the addition of calabaza, a tiny orange-and-white squash, this is a wonderful way to warm up on a chilly day. The additional of Bijol, a traditional Cuban blend of ground achiote, cumin and corn flour, infuses the soup with a pleasant yellow color, but if you don’t have a Latin specialty market in the neighborhood, a pinch of turmeric makes a good substitute. The plantain dumplings are a lovely combination of sweet and savory, but they do not hold well. If you have leftover soup, the dumplings will completely disintegrate overnight. If you are not planning to eat all the soup in one dinner serving, add only enough dumplings to suit your hunger pangs, then freeze the soup without dumplings and whip them up whenever you are ready to dive into the leftovers.

And like every recipe, this soup has many variations throughout the Caribbean and Latin America. In Ecuador it is known as Caldo de Bolas and in Columbia, it is called  Sopa de Pollo y Platano Verde. Where as in Puerto Rico it takes on the name  Sopa De Pollo con Mofongo which is considered the Puerto Rican version of Matzah Ball Soup. Imagine that!

Serves 6 to 8

Ingredients:
For the Soup:
3 boneless, skinless chicken breasts*
1 yellow onion, diced
2 celery stalks, sliced 1/2 inch thick
2 carrots, sliced 1/2 inch thick
4 garlic cloves, very thinly sliced
2 1/2 quarts chicken stock
2 cups calabaza squash, cut into 1-inch dice
2 tomatoes, diced
1/2 teaspoon ground cumin
1/8 teaspoon cinnamon
1/2 teaspoon Bijol (optional)*
Salt and freshly ground pepper, to taste
2 Tablespoons chopped fresh flat-leaf parsley

For the plantain dumplings:
2 ripe plantains, peeled
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 egg
1/4 cup finely ground yellow cornmeal
1/4 cup rice flour

Directions:
In a large pot over high heat, combine the chicken, onion, celery, carrots and garlic. Add the chicken stock and bring to a boil. Reduce the heat to low and simmer for 25 minutes.

Using tongs, remove the chicken from the pot and set aside to cool slightly. Using 2 fork, shred the chicken into bite-size pieces. Return the chicken to the pot and add the squash, tomatoes, cumin cinnamon and Bijol. Simmer over medium heat until the squash is tender, 10 to 15 minutes.

While the soup is simmering, make the dumplings: Place the plantains in a microwave-safe bowl with 2 teaspoons water and cover the bowl tightly with plastic wrap. Microwave until very soft, about 2 minutes. (If you don’t have a microwave, place the plantains in a fry pan with 1/3 cup  water, cover with a tight-fitting lid and cook over medium heat until the plantains are soft, 12 to 15 minutes. NOTE: Do not use any more water than this or  the plantain’s sweetness will leach out into the water. Sprinkle the plantains with the salt and pepper and mash them with a fork until smooth. Add  egg, cornmeal and rice flour to the plantain mixture until a combined. Roll the mashed plantain into smooth balls about 1 inch in diameter.

Drop the plantain dumplings into the soup and cook for 10 minutes. Remove the soup from the heat, season with salt and pepper, and stir in the parsley. Ladle into bowls and serve immediately.

*Cook’s Notes:
Six to seven bone-in chicken thighs can be substituted for the chicken breast if you like more flavor to the soup.

If Bijol or tumeric are not readily available, Goya Sazon Culantro y Achiote® seasoning is available in most major supermarkets and grocery stores. With its combination of garlic, cumin, coriander seed, it can be the perfect seasoning for this soup, also giving a vibrant red orange color that is visually appealing.

All photographs and content, excepted where noted, are copyright protected. Please do not use these photos without prior written permission. If you wish to republish this photograph and all other contents, then we kindly ask that you link back to this site. We are eternally grateful and we appreciate your support of this blog.

Thank you so much!

Protected by Copyscape