7 in 7 - Friday - Healthy Cooking Tips (2)

Top 10 Cooking Tips
www.heart.org/HEARTORG/Caregiver/Replenish/Top10CookingTips/Top-10-Cooking-Tips_UCM_301837_Article.jsp

4. A smoothie can cover a multitude of needs. Throw a banana (you can keep them in the freezer for weeks) into your blender along with frozen berries, kiwi or whatever fruit is around, some orange or other 100% juice, some fat-free or low-fat yogurt. You can get 4–5 servings of fruit in one glass of yummy shake. Try getting your loved one to sip on a smoothie. It’s easy, cool, refreshing and healthy.

5. Prepared seasonings can have high salt content and increase your risk for high blood pressure. Replace salt with herbs and spices or some of the salt-free seasoning mixes. Use lemon juice, citrus zest or hot chilies to add flavor.


Questions:
1. IF you make smoothies what are some of your favorite ingredients?
2. Any favorite seasoning mixes or ways to flavor your food?
3. Have a recipe for a smoothie or homemade seasoning blend to share?
4. FUN: It is Friday the 13th - first one of the year - are you superstitious or is this just like any other day to you?

PERSONALS:

Judy: I have never had success making roasted vegetables. Any tips or tricks or vegetable combinations you like especially well? My husband doesn't do spicy, either, so I season my own dish after he gets what he wants. I like red pepper flakes.

Cindy: I have not tried grilling veggies - except when they are on a skewer with meat. I added cilantro and lime to rice and really liked it - bet it would be good in salad - except - hubby is not a fan of cilantro.

Lynn: I love eggplant, too. My friend brought me a zucchini noodle maker but have not found the best way to cook/eat them after they are made. How do you do yours and what ways do you like to prepare eggplant?

Cherry: Thank you for the recipe for the rub - will be saving then will look for the ingredients. Do you grow fresh herbs in winter?

Holly: I lived next to an Italian home when young and believe it is where I gained my love of Italian food - can remember the pasta making and sauces even though we moved when I was four. I am leaning toward more vegetarian cooking as are you. I make most of my own salad dressings rather than buying the low and non fat ones. One that is tasty and would use some of your husband's dijon mustard would be to add a tsp olive oil, some lemon juice or apple cider vinegar, tsp honey and a bit of salt and pepper for a great salad dressing.

Jan: As I told Judy above, I have never had "roasted" vegetables that came out "roasted" - they were more like steamed and not crispy and tasty as my sister manages to get them. I love arugula and especially like it mixed with cooked pasta, olive oil, lemon juice, garlic, red pepper flakes and a sprinkle of fresh grated parmesan cheese. It is good in salads, too. We grow it in the yard sometimes. What goes into the African spice mixes? My friend from Togo makes a HOT sauce from scotch bonnet peppers

Beverly: Salsa is something I can't find in the market right now so might have to try making it again. I used to mix it with yogurt and a bit of oil (if I hadn't had my two teaspoons) to use in taco salads. I don't think I have ever had bok choy. Is it good? I like cabbage, too, using it in soups, salads and stir fries. My daughter has made it with potatoes but mine never turned out quite right.

Pam: Thanks for keeping this thread going! I may have to buy some rice wine vinegar and give your seasoning mix a try on veggies - if I can ever get them to roast right

Hope everyone has a Fabulous Friday!

No, not really a smoothie kind of person.

Seasoning blends - I like several from Penzys spices. Mural of Flavor (herb blend, not spicy), Red & Black (a mix of ground red and black peppers), Arizona Dreaming (a somewhat spicy blend), Pasta sprinkle (Italian herb blend). Sometimes adding a healthy oil is the boost that's needed - I know - they don't really have a lot of flavor, but it seems to make a difference somehow.

Homemade -
Salt Free Seasoning- from 500 Low Sodium Recipes – Dick Logue

1 teaspoon chili powder
1/4 teaspoon celery seed
1/2 teaspoon ground nutmeg
1/2 teaspoon coriander
1 teaspoon onion powder
1 teaspoon paprika
1/4 teaspoon garlic powder
1 teaspoon turmeric

22 – 1/4 teaspoon servings (0 mg sodium)

Friday the 13th. Not a big deal. No different than any other day.

Cathy - about roasting. I think a couple of things that make a difference is roasting at high temps, & not crowding the vegetables. While I've heard of others having luck with canned or frozen, I've only felt successful with fresh vegetables (green beans, asparagus, beets). At work, we roast a mix called fall blend - cubed (about 1/2" cubes) winter squash, parsnips, turnips...that kind of thing. (delicious, if I do say so myself, but a struggle to try to encourage elementary students to try/eat it.)

Cathy, when I roast vegetables I'll toss them in about a tbsp of olive oil, some salt and pepper and perhaps some garlic powder, then spread them out on a large pan and roast at 425 or 450.  It takes a pretty high temp for them to roast and get browned.  I also stir or turn them about half way through, or when they start browning on the bottom.  The time varies by the size the veggies are cut.

1. IF you make smoothies what are some of your favorite ingredients?
I always used my smoothies as a snack, not as a meal.  I would use a serving (1 cup) nonfat yogurt, 1/2 cup of frozen fruit (my favorite was frozen sweet cherries), a splash of sugar free flavored syrup (usually vanilla) which made a dairy and a fruit serving.

2. Any favorite seasoning mixes or ways to flavor your food?
I have quite a few recipes for seasoning blends that I found on line.  I have one for a java dry rub that I like and some for mid-eastern type cooking.

3. Have a recipe for a smoothie or homemade seasoning blend to share?
I'll post the java rub and another seasoning blend.

4. FUN: It is Friday the 13th - first one of the year - are you superstitious or is this just like any other day to you? Just another day for me.

 Java Dry Rub

6 tbsp ground coffee
2 tbsp brown sugar
2 tbsp coarse salt
2 tbsp sweet paprika
2 tbsp ground pepper
2 tsp garlic powder
2 tsp onion powder
1 tsp coriander
2 tsp white sugar

Rub on meat, let stand for about an hour


INDIAN MASALA
Makes: About 6 tablespoons
2 1/2 tablespoons paprika
1 tablespoon ground coriander
1 tablespoon ground cumin
3/4 teaspoon pepper
1/2 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon ground turmeric
1/4 teaspoon cayenne

Stir spices until blended.

Notes: Rub onto poultry, vegetables, pork, or beef, and roast or barbecue.

Questions:
1. IF you make smoothies what are some of your favorite ingredients?
2. Any favorite seasoning mixes or ways to flavor your food?
3. Have a recipe for a smoothie or homemade seasoning blend to share?
4. FUN: It is Friday the 13th - first one of the year - are you superstitious or is this just like any other day to you?

Quick stop in as I am heading to the food pantry. My favorite smoothie is pineapple, orange juice, apple and parsley. Sometime I add grapes if I have them.

I had a black cat (Muffin ) for 10 years. Don't believe in Friday the 13th stuff. Not superstitious.