Tag Archives: Diet

Grocery Shopping List for Weightloss in 5 Tips

2-3 pounds a week weightloss in 5 tips just by sharpening your grocery shopping skills!  Purchase more: lemons, teas, fiber, fish and buy packaged items with high potassium content.

Reading Food Labels

  1. Sodium values should always be less than Potassium values. (Sodium values under 200 mg and Potassium levels, above 300 mg.) Juice from half of lemon squeezed into glass of water will help body rid of excess sodium. 
  2. Choose foods with Mono/Poly unsaturated fats (plant based oils): Olive Oil, Canola and Vegetable Oil, Nuts Tofu, Soy etc.  
  3. Consume fish four times a week, which is higher in Omega 3 and lower  in saturated fats. Contrastly, consume Beef, Pork, Poultry, Chicken three times a week.  
  4. Drink Tea.  Oolong, Green, Black teas have all been linked to weightloss due to their high tocopherol content, which contribute utlimately to how a body can more effectively utlilize calories.
  5. Check label for fiber on ALL prepared foods. Fiber is needed for carrying out unused fats, food products and waste. Some packaged foods  have fiber content ranging from 1g-6g. The more fiber the better!  (Fiber: Grains, Nuts, Fruits, Vegetables.)

Fluids are equally important to a successful diet. Consider adding 1-2 glasses of water with 1/2 to 1 whole lemon each day.  (1/2 lemon for under 150 lb’s. 1 whole lemon if over 150 lb’s)

It’s important to include a variety of foods in your daily diet in order to achieve good health and reasonable weightloss.

Carbohydrates from fruits. Vegetables and whole grains. Fats should be healthy oils. Protein must be lean avg. of 4-6 oz., card deck in size.

Plan for Weightloss

  1. You must eat 5-6 small meals to lose weight.
  2. Plan for a 1400-1600 calorie diet
  3. Consume a eight 8 oz glasses of fluids a day.
  4. Exercise: Aerobic 30 minutes a day (walking, jogging, running, swimming, roller bladding, bikeriding, spinning, stairs.)

Listed below are diet plans that will help you to achieve weightloss and a healthier body.

Meal Plan, Which Calories do you Reduce?

Down Shift to 1350 Calories

Mediterranean Diet Low Sodium Meal Plan

TLC diet, You Choose the Food!

Weightloss! Easy Diet, Keep it Off!

Starting your 2009 Healthy Beginings

Begin
Breakfast
Tea, coffee or 4 oz glass of 100% juice.
Milk…. (choices: 8 oz. skim or 1% milk, 4-6 oz low or nonfat yogurt)
Fruit of choice
Bread….Bran Cereal or Oatmeal (low Sodium high Potassium)

Snack am
Fruit with water or tea

Lunch  * may avoid bread and substitute filet of fish (3 oz)
Vegetable….Pepper, Carrot or Celery sticks (1/2 cup)
Bread…. (Aunt Millies multi- grain 2 slices = 1 serving)*
Protein…2 slices turkey
Fruit…….3 slices tomato
Vegetable…..lettuce leaves for sandwhich or salad
condiment….mustard or low sodium vinagrette
Milk….1 oz cheese (optional. May trade for serving of skim milk)
Fresh Fruit Choice (Not canned!)
Lemon with water or tea

Snack pm
Protein and Fat…1 oz nuts (28 pieces= Almonds, Walnuts, Hazelnuts, Peanuts, Soy)
Vegetable of choice

Dinner
Bread… 1/2 cup cooked whole grain pasta, multi grain dinner roll
3 Vegetables  (baked or steamed) condiments for cooked vegetables= Mrs Dash salt substitute, pepper, herbs
Fat…for salad = low sodium vinagrette or Extra Virgin Olive Oil
Protein…3 oz lean meat, chicken breast or fish filet baked, broiled or grilled
Fruit of choice
Fluid…water or skim-1% milk 8 oz glass

wine or beer 5 oz only 3 days in the week otherwise they contain 90+ calories each. Opt for water. 0 calories!

Dessets no more than 3 in the week.

By Kimberly Crocker

5 Tips to Ensure Holiday Weight Maintenance.

Holiday’s are for enjoying food, family and fun! January 2 is the moment of truth when one decisively chooses to go on a “diet”. While new diets that apply calorie shifting are given multiple glances and serioulsy put into consideration, it’s important to remember that the word “diet” is about lifestyle and how one eats on a daily basis.

Five tips are easy to follow in order to shift caloric intake and to make sure that access weight gain is headed off at the pass.

Tip 1.      Begin the day with a breakfast.
Protein such as an egg,
Slice of wheat bread
Fruit
Glass of milk
This is an old trick that helps to fill up the stomach so that less food is consumed throughout the morning. You may even feel the need to have a lighter lunch as well.

Tip 2.      Consume calcium for your snacks. Your body needs to be supplied with calcium for both muscles and bones. Weightgain has been linked to low intake of calcium intake. Example: Three glasses of milk can replace any choice of fluid. Many do not realize how many other foods have calcium. Flaxseed actually contains the highest amount at 40% of dietary intake. Almonds and milk contain the same amount of calcium for dietary intake at 25%. 3 ounces of Almonds = 8 ounces of milk (1 glass). Broccoli and oranges also can be added to the daily dietary count of calcium.

Tip 3.      Eat! Dietetics is about how “All Foods Fit”. Don’t resist the temptation. Eyeball the cake size that you want and then cut in 1/2 the amount that you would have otherwise have chosen. (If really courageous cut portion by 3/4’s. This way you can have your cake and you get to eat it too.

Tip 4.      Wine is not a fruit! Just because it comes from a grape doesn’t mean that it gets to be counted on your daily intake of 4 fruits per day. There are 100 calories in a half of glass of wine, which is considered one serving! Women and Men are instructed to consume no more than one to two alcholic beverages per day. 1 serving for a women and 2 servings for men.

Tip 5.      Salty foods are commonly placed in serving bowls throughout gathering areas. Be careful to choose only half of what you really would like to consume. Fruits and vegetables, especially those high in potassium, will flush out the excess salt from your body that will otherwise contribute to weightgain. (banana’s, oranges, kiwi)

Follow all these tips or just a few and you should notice only your weight maintenance. Happy Holidays from Eat Know How!

“Traffic Light Diet” Easy to do. Adult & Kid Friendly

Adults and Kids are learning about how to make successful dietary lifestyle choices by classifying foods into three visual categories for a balanced diet.  Bariatrics Research studies on Judith Willis “Traffic Light Diet” have proven weightloss and a newly adapted eating philosophy that makes around the kitchen table sense.  It begins with the most common question asked throughout ones day is “What am I going to eat?” 

A better question is “Why do we eat?” Depending on your culture, family or personal health status the answers will vary.  Hunger, bored, energy, stressed or not stressed, pregnant, growth, sickness or disease, needing a sense of community around the table with others.  Equally important is the balance of food we consume in any given moment.  Energy from calories is what we end up acquiring at the end of each meal.   “Energy In” is taken in the form of:  carbohydrates, protein and fats.  While our “Energy Out” is spent on the development, production and maintenance of: blood vessels, bone muscle, spinal and cerebral fluid, movement, sleeping and studying.

When balancing food for fuel we can take time to understand what we are putting on our plate and how to proportionally meet daily intake.  Judith Willis author of the “Traffic Light” diet explains that we can quickly educate ourselves by following a Red, Yellow Green color coded approach to nutrition.  This diet is easily “digested” information and is great for both adults and children. 
Three Basic Catagories
Red food’s are: Oils, butter, condiments, foods high in sugar and salt, french fries, caffeinated and carbonated soda drinks, alcoholic beverages. 
While “All Foods Fit” in dietetics, those on this list should be consumed in small amounts.  For example, oils and butters are healthy for the body as they contribute to the lubrication of cells, organs, muscles, arteries and veins. They are also calorie dense so the saying “less is more” applies to ones dietary intake.  It should be noted that in large amounts butter can contribute to blockage of arteries and unnecessary weight-gain.
High intake of caffeine can stimulate or depress while too much alcohol interferes with liver or brain function.  Both Caffeine and Alcohol should be consumed in lesser amounts.
Whenever one has too much of a particular food and the calories are not consumed within 24 hours, the food will be converted to fat.  This philosophy is commonly noted with, but not limited to sugary drinks and snacks.
Yellow Food’s contribute to the development, rejuvenation and maintenance of all our cells, such as: hair, eyes, skin, hormones, bones, organs and muscles. They should be consumed in cautionary manner, paying attention to serving sizes.  Breads and pastas are said to be eaten in smaller amounts throughout the day.  Meat, pork chicken can be eaten twice a day in the amount of 3 ounces or 84 grams at each meal. One ounce or 28 grams of cheese is an appropriate amount for a daily meal. No more than a small cup of 100% juice (opt for fruit instead).  Nuts and legumes also need to be rationed into smaller quantities.  (Nuts 1 tablespoon, beans and potatoes a half of cup.) Eggs are an excellent source of protein and can be consumed 3-5 times a week.
Green foods can be devoured often, they are rich in fiber and therefore, provide 2-4 hours of satiety.  Some of these wonders include: 1/2 cup of fruit and vegetables (considered 1 serving each), low fat milk and yogurt three times a day. Cod or other varieties of white fish.  While breads would be limited it should be noted that whole grain cereals contribute a wide span of vitamin B’s which are critical to our daily diet and these include both whole grain pasta and breads. 
The Green Foods provide a slow and steady release of fructose and lactose into our bodies.  Providing the body with a feeling of satiety, appropriate glucose levels, energy and focus. By consuming more of these foods one will notice higher levels of energy and while their mind is more concentrated on the task at hand.  These foods include: Milk, fruits, vegetables, whole grains, seeds, nuts and fish.
A Word About Snacks. It is important to have healthy foods available for children and adults that are not always made up of empty calories. Teaching the benefits of making smart eating choices when they are young can lead to a lifetime of healthy eating habits. Snacks are an easy way to round off nutritional requirements for the day.Healthy appetizers should be kept in an area that is to reach, with unhealthy choices kept in less accessible areas. This will encourage one to reach for the healthy options first. By encouraging healthy snacking, both parents and their children will take in the nutrients and know-how needed for healthy living. These are Great tips and ideas for adults and kids alike, check out these 11easy to make Holiday Kid Friendly Appetizers
For more information and learning how to apply the diet go to http://www.trafficlightdiet.com/
Kim Crocker

Which Magic Mineral Helps to Heal your Body?

….. did you know that without certain minerals in your diet that you can gain weight, prematurely gray and produce wrinkles?

A word on the importance of MINERALS:  Vitamins cannot effectively work in our bodies without the correct balance of minerals. We grew up hearing that we must get our vitamins and to “eat our greens” But did you know without certain minerals consumed in our diet that blood production, bone growth, organ function, and vessel stability would be altered?  In other words a well balanced diet must be eaten.  For example; calcium is needed for vitamin “C” utilization, zinc for vitamin “A”, magnesium for “B” complex vitamins, selenium for vitamin “E” absorption, etc.

While only 5% of the human body is made up of mineral matter, they are critical to keeping the blood and tissue fluids from either becoming too acid or too alkaline.  By doing so, they allow other nutrients to pass into the bloodstream, aiding in transportation of nutrients to the cells and also drawing chemicals in & out of the cells.  It’s a big job for such a small object whose sole job is to make sure, that any slight change in the blood concentration of any mineral can quickly endanger life.

Please review the list below of vitamins and a short list on how they benefit of us. Additionally, various nutritional minerals are also listed with their functions and important roles in maintaining the human body’s homeostasis.

Vitamin K.  Promotes blood clotting, regulates blood levels, and activates 3 proteins for bone growth and health (gamma-carboxylase: BGP, MGP, Proteins S.

Vitamin A  helps vision and promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes.  Deficiencies:  Dry skin, blindness, poor bone growth, and weak tooth enamel. To heal

Acne, Healing Foods for nutritional therapy will benefit you.

Vitamins C and Vitamin E are antioxidants that effectively work against free radicals in order to protect the body’s cells.

Vitamin B’s releases energy from Carbs.

  • Vitamin B1 Thiamine:  ENERGY, controls fxn of heart, muscle, nervous system. 
  • Vitamin B2 Riboflavin: Growth, reproduction, produces RBC. 
  • Vitamin. B3 Niacin Digestive system, skin and nerves.
  • Vitamin. B5 pantothenic acid:  Metabolism Food, and formation of hormones.
  • Vitamin B6 Pryidoxine: Immune system, nerve fxn, RBC. Too little B6 in the diet can cause dizziness, nausea, confusion, irritability and convulsions. Critical for protein rxn’s. 
  • Vitamin B9 folate/folic acid:  RBC, nervous system, creates and forms DNA, brain fxn, spinal fluid. cell growth, developing baby growth in utero. 
  • Vitamin  B12:  RBC, maintains central nervous system.

 LIST OF MINERAL FUNCTIONS AND DEFICIENCY SYMPTOMS

As outlined by Dr. Joel Wallach in his booklet “A DIRE WARNING”

Bismuth   Ulcers result from lack of bismuth & a bacteria Heliobacter pylori

Boron    Aids efficient calcium and magnesium use, Essential for bone metabolism, Proper endocrine function, Reduces calcium loss from bones (Osteoporosis)

Calcium Is a Magic Mineral High protein diets increases demands for calcium, Deficiency Produces: Arthritis, Back pains (sciatica, disc problems), Bell’s Palsy, Bone spurs, Brittle fingernails, Calcium deposits, Cognitive impairment, Delusions, Depression, Eczema, High Blood Pressure, Hyperactivity, Hypertension, Insomnia, Irritability, Kidney stones, Limb numbness, Muscle cramps/spasms/twitches, Nervousness, Neuromuscular excitability, Osteomalacia (failure to mineralize the protein bone matrix), Osteoporosis (& Dowagers Hump, spontaneous fractures, kyphosis), Panic attacks,  Periodontal disease – receding gums (osteoporosis of facial bones & jaw bones),  PMS, Pica (eating lead paint),  Rickets, Retarded growth,  Tetany,  Tooth decay

 Cesium is a Cancer Aid; Cesium enters cancer cell and produces alkaline condition

Chromium

Deficiency Produces:  ADD/ADHD, Anxiety, Anortic cholesterol plaque, Coronary blood vessel disease, Depression/Manic depression, Diabetes (Vanadium also), Dr. Jeckyll/Mr. Hyde rages, Elevated blood cholesterol, Elevated blood triglycerides, Fatigue, Hyperactivity, Hypercholesterolemia, Hypoglycemia – low blood sugar (vanadium & copper also), Infertility and decreased sperm count, Learning disabilities, Negative nitrogen balance (body lean mass/protein loss), Prediabetes (vanadium also), Peripheral neuropathy,  Retarded growth, Shortened life span

Cobalt   Deficiency Produces: Anemia, Anorexia, Emaciation, listless, starved look, pale mucus membranes, Essential part of Vitamin B 12 (Growth and nerve system function)

Copper is critical part of your diet to avoid deficienies produce:  Alopecia (hair loss) and premature graying, Anemia (common in vegans & high milk users), Aneurysms (on wall bulges), Aneurysm / cerebral hemorrhage, Arthritis (especially where growth plates are involved), Cerebral palsy & hypoplasia (failure to form) of the cerebellum, Criminal or violent behavior, blind rage, explosive outbursts, Depression, Dermatitis, Diarrhea, Dry brittle hair, Fatigue, Fragile bones, Hernias, High blood cholesterol, Hypercholesterolemia, Hypo or Hyper thyroid, Ptosis (sagging tissue – eye lids, skin, breasts, stomach, etc.), Kawasaki Disease, Learning disabilities, Liver cirrhosis (number 9 killer in the U.S., Ruptured vertebral discs problems,  Reduced glucose tolerance (low blood sugar), Respiratory disease, Swachman’s Syndrome, Varicose veins, Weak and fatigue, Memory loss, sore tongue. Hemoglobin (carries oxygen in red blood cells)

Europium Doubles the life span of laboratory animals

Fluoride In plant based colloidal form will aid bone strength & no toxicity

Germanium is a must and will Enhances Immune System Function (killer cells, interferon, macro phages and T-suppressor cells), Highly efficient electrical impulse initiator, Aids in oxygen utilization. Deficiency: Arthritis, Cancer, Low energy, Osteoporosis

 Gold Reduces active joint inflammation

 Iodine works with Copper in order to properly utilize Iodine, Needed by body for thyroid function (Thyroxin is thyroid hormone), Deficiency Produces: Hypothyroidism, increased appetite, Weight gains Weight loss, Cold intolerance, Brittle nails, Bulging eyes, Constipation, Depression, Dry skin & hair, Elevated blood cholesterol, Excessive sweating, Fatigue, Frequent bowel movements, Goiter (throat swelling), Hair loss, Hand tremors, Heat intolerance, Heavy periods or less than 28 day cycles,  Irritability, Inability to concentrate, Insomnia, Light periods or longer than 28 day cycles, Low basal body temperature, Low sex drive, Muscle aches and pains, Muscle cramps, Muscle weakness, Nervousness, Over-active Thyroid, Poor memory Puffy face, Rapid pulse, Under-active Thyroid,

Lanthanum   Deficiency may be involved in chronic fatigue diseases

Lithium to overcome Depression and Infertility Deficiency: ADD, Depression, Infertility, Lithium deficiency aggravated by high sugar consumption, Manic depression, Rages & fits, Reduced growth rate, Reproductive failure, Shortened life span

 Magnesiummagnificently combats and helps maintain homeostasis.  However a Deficiency Produces:, Anxiety, Asthma, Anorexia, Birth Defects, Calcification of small arteries, Confusion, Depression, Growth failures, Hyperactivity/synophobia, Hypotension, Hypothermia, Insomnia, Irritability, Malignant calcification of soft tissue, Menstrual, Migraines, Muscle pains/tremors/ weakness, Nervousness/Neuromuscular irritability, Neuromuscular problems, Restlessness, Seizures, SIDS, Tachycardia/palpitations, Tetany – Convulsions, Tremors, Vertigo

Manganese

  Deficiency:, Asthma, Ataxia, Atherosclerosis, Chondrornalacia, Chondrodystrophy, Convulsions, Dizziness, Hearing Loss, Hypercholesterolemia, Hypoglycemia, Infertility (failure to ovulate or testicle atrophy), Loss of sex drive, Pancreatic atrophy, Poor cartilage formation problems, Repetitive Motion Syndromes (like TMJ, Carpal Tunnel Syndrome), Retarded growth rates, Shortened long bone, Still births or spontaneous miscarriages, Tinnitus

Molybdenum

Essential as a metalloenzyme of several enzyme systems

Nickel

  Deficiency: Anemia (low hematocrit), Delayed puberty, Depressed oxidative ability of the liver, Dermatitis, High newborn mortality, Poor growth, Poor zinc absorption, Rough/dry hair coat in animals

Phosphorus

Deficiency:  Anorexia, Anxiety, Apprehension, Bone pain, Dyspnea, Fatigue, Irritability, Numbness, Paresthesias, Pica, Tremulousness, Weakness, Weight loss

Potassium

   Deficiency:  Acne, Arrhythmia, Cognitive impairment, Constipation, Depression, ECG changes, Edema, Fatigue, Glucose intolerance, Growth retardation, Hypercholesterolemia, Hyperretlexia, Hypotension, Insomnia, Mental apathy, Muscular weakness, Nervousness, Palpitations, Plydipsia, Proteinuria, Respiratory distress, “Salt” retention, Tachycardia (rapid heart rate), XerosisPraseodymium Doubles life span in laboratory animals, Enhances normal cell growth

Samarium

Doubles life span in laboratory animals, Enhances normal cell growth, Animal studies show deficiencies cause:  Cancer prevention properties, Hearing loss, Male pattern baldness, Poor growth & Poor feeding

Selenium

Effective anti-oxidant Deficiency:  Age spots or liver spots, ALS (Lou Gehrig’s disease), Alzheimer’s Disease (associated high vegetable oil consumption), Anemia (red blood cell fragility), Cardiomyopathy, Cataracts, Cancer Risk, Cystic fibrosis, Cancer (associated with high vegetable oil intake) (Number 2 killer), Fatigue, Growth Retardation, Heart palpitations (irregular heart beat), High infant mortality, HIV (AIDS), Impaired immunity, Infertility, Keshena Disease (myocardial fibrosis), Liver cirrhosis, Low birth weight, Multiple Sclerosis, Muscular dystrophy, Myalgia, Pancreatitis, Pancreatic atrophy & fibrosis, Parkinson’s Disease (associated lead poisoning), Scoliosis, Sterility in males, Sudden Infant Death Syndrome (SIDS), Sickle cell anemia

Silica Increases collagen in growing bone by 100% Deficiency:  Brittle fingernails, Dry brittle hair, Poor calcium utilization arterial wall strength problems, Poor skin quality,

 

Silica Benefits:  Anti-bacterial, Anti-fungal, Anti-viral, Kills over 650 diseases causing organisms, Systemic disinfectant & immune support, Subdues inflammation & promotes healing

Strontium Essential trace element, Strontium can replace calcium in many organisms including man

Sulfur   Important mineral used in several amino acids within the body, Involved in functions of hemoglobin, insulin hormone, adrenal hormones, enzymes, and antibodies Deficiency:  Degeneration of cartilage, ligaments and tendons, Lupus, Several collagen diseases, Sickle cell anemia

Thulium Doubles the life span of laboratory animals, Enhances growth of normal cells

Vanadium Aids in glucose (blood sugar) oxidation and transport, Anti-Cancer properties, Decreases cholesterol production, Enhances insulin effectiveness (aids with blood sugar problems), Increases effectiveness of heart muscle contraction Deficiency:  Cardiovascular disease, Diabetes, Elevated cholesterol & triglycerides, Hypoglycemia, Increased infant mortality, Infertility, Obesity, Slow growth

Ytrium Doubles life span of laboratory animals, Enhances nominal cell growth

Zinc  Deficiency associated congenital birth defects:  Cleft lip & Cleft palate, Clubbed limbs, Down’s syndrome, Heart & lung defects, Hiatus hernia& umbilical hernia, Small or absent eyes, Spinal bifida, Webbed toes or fingers, Urogenitat defects Deficiency:  Acne, Acrodermatitis enteropathica, Alopecia (hair loss), Anemia, Anorexia and/or Bulimia, Apathy, Birth defects (see above), Bad body odors (“smelly tennis shoe” syndrome), Brittle nails, Depression, Diarrhea Enlarged prostate, Eczema, Fatigue, “Frizzy” hair, High infant mortality, Hypercholesterolemia, loss of sense of taste, Infertility, Impaired wound healing, Impotence, Irritability, Lethargy, Loss of sense of smell, Malabsorption, Memory loss, Paranoia, Pica (eating hair, wool, etc.), Poor growth (short stature), Sexual immaturity (remain in pre- puberty state), Small and/or poor ovary and testes function, Sterility, Weaken immune function, White spots on nails

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

7 Easy Recipes under 7 minutes!

Tuna Delight

 

1 6 oz can or bag of Tuna Fish

2 tbsp Hummus

1 tbsp Chopped Walnuts (optional)

5-8 diced Grapes

Drizzle Olive Oil

Salt and Pepper to taste

Combine all ingredients.  May be served on pita bread, baguette slices, or on side of salad.  Serves 2.

 

Mediterranean Salad

4 cups Pre-washed bag of Lettuce Chopped

1/2 can of Chick Peas rinsed and dried

8-10 Olives of choice

½ Cucumber diced

¼ c Arugula 

1 tbsp Feta Cheese

Salt and Pepper to taste

Drizzle Olive Oil and Balsamic Vinegar

 

Place all ingredients into bowl.  Gently toss ingredients together to combine. Serves 2-4 people.

 

 

Stuffed Tomato

Stuffed tomato's. Serve fresh or baked.

Minute Rice. Follow instructions on box  per serving.

1-4 large round Tomato  (Heirloom or Beefsteak)

Salad mix of choice (Egg, Tuna, Crab, Turkey, Ham)

Lettuce leaf or basil for presentation

 

Boil water for minute rice and follow box instructions. Meanwhile, Slice cap off top of tomato.  With a teaspoon remove pulp. Combine salad mix of choice with 1/4 cup of cooked rice. Spoon mixture into tomato. Serve on top of lettuce leaf.    

OPTIONAL: Heat oven to 400F.  For oven roasted tomato’s, follow instructions for stuffing. Place tomato’s in baking dish with 1 cup water and drizzle olive oil on tomato’s. Cover dish with aluminum foil, slit inch into the center of the foil with a knife, place in oven. Bake for 20-30 minutes. Remove from oven. Serve with favorite meat or salad.

Cherry tomato's with Angel Hair Spaghetti

Angel Hair Pasta with Fresh Tomatoes

Serves 2-4.   To table in 7 minutes.

 

1 large pot 2-3 quarts boiling water

½ box Angel Hair Pasta

¼ cup Olive Oil

1 Garlic Clove (minced)

1Tbsp Capers (optional)

10 Olives (optional)

1 pint Cherry or Grape Tomatoes

Salt, Pepper to taste

Parsley fresh or dried

 

Fill pan with water and place on stove on high to start boiling water.

Saute` olive oil, garlic, tomato's for 7 minute's.

Meanwhile, place skillet on medium high heat. Add oil, garlic, tomatoes, (capers and olives) salt and sepper.  Allow to simmer uncovered for 5 minutes.

When water boils add 1 tbsp salt to boiling water and pasta.  Allow pasta to cook 1 minute. Remove 1 ladle of boiling water and add to tomatoes in skillet.  Drain water from pasta.  Add pasta to skillet and combine with tomatoes.  Top off with fresh or dried parsley and serve.

 

Angel Hair Pasta with Pesto

Serves 2-4.  To table in 7 minutes.

 

1 large pot 2-3 quarts boiling water

½ box Angel Hair Pasta

¼ cup Pesto

Olive Oil

Freshly grated Parmesan Cheese

 

Fill pan with water and place on stove on high to start boiling water.

When water boils add 1 tbsp salt to boiling water and pasta.  Drain water from pasta.  In a clean bowl, add pesto and drizzle olive oil, gently combine together.  Serve and top off with cheese.

 

 

Sirloin Tip Steak

Sirloin Tip

Serves 2.  

 

¼ cup Olive oil

Peeled and Sliced ½  Onion

Sliced Portabella Mushroom

Salt and Pepper to taste

¼ cup  Red Wine (optional)

1tsp Soy Sauce

2-4 slices of 1/4 inch sliced Sirloin Tip Steak

 

Salt and pepper meat on both sides. Place skillet on medium-high

Sirloin and Mushroom's

heat. Add olive oil, sliced onion and sliced portabella mushroom. 1/4 tsp salt to taste. Allow to cook covered for 2 minutes.  Add wine, soy sauce and meat. Cover, allow to cook for 2 minutes, with fork turn meat to other side and cook another 2 minutes.  Serve meat with mushrooms and onions

 

 

Asparagus Sautee`

Asparagus spears washed and lower part of stick cut and removed.

1/4 cup Olive Oil

Garlic Clove sliced

Sesame Seeds

Salt and Pepper to taste

 

Place skillet on medium heat and add all ingredients.  Allow to cook with skillet covered for 5 minutes.  Serve on side of pasta dish or with Sirloin Tip.