Monthly Archives: September 2008

Mmm Monday

I really like cooking on the grill because it means I’m not doing the work. That’s my husband’s realm. He has three different grills (gas, charcoal and and a smoker) and he likes to perfect grilling techniques. I think kabobs are fun and easy. Enjoy!

Kick-off Kabobs

2 pounds boneless pork chops, cut into 1-inch cubes
1 cup fat-free Italian salad dressing
2 tbsp dried red pepper flakes
1 tbsp fennel seed
1 large red bell pepper, cut into 1-inch pieces
1 large green bell pepper, cut into 1-inch pieces
1 large onion, cut into 1-inch pieces
24 (6-inch) wooden skewers (soak in water for 30 minutes before using)

Place pork cubes in resealable plastic bag; add salad dressing, red pepper flakes and fennel seed. Seal bag; refrigerate for at least 1 hour to overnight to marinate pork. When ready to cook, thread pork, peppers and onion on skewers. Discard marinade. Place kabobs on greased broiler pan and broil 5 inches from heat, or grill over medium-hot coals, for about 5 minutes per side.

Tailgate Tip: If tailgating at the stadium, thread pork and vegetables on skewers at home, and store in plastic containers in a portable cooler until ready to grill.

Nutritients Per Serving:
70 Calories
2 g Fat
25 mg Cholesterol
2 g Carbohydrates
9 g Protein
135 mg Sodium
0 g Saturated Fat

I would love for you to link to a recipe post on your blog by using “Mr. Linky”. If you don’t have a blog, you are welcome to share your recipe by leaving it in the comments.


Brain Food – The Mighty B’s

I love my food supplements. I love food even more, however my food choices don’t give always me the daily satisfaction of guaranteed, consistent delivery of vital nutrients in a convenient form.

B-Complex vitamins have always been high on my list because I truly notice a difference when I get enough (or not). So it was with great interest that I read this article regarding how Vitamin B12 keeps your brain young. I figure if my skin can’t be young, then surely my brain can be, and that’s more important, after all.

Vitamin B-12 is typically found in animal-derived foods such as meat, milk, and eggs. Now maybe you carefully judge your daily portions of these things to insure you are getting plenty of B, but I doubt it. This essential vitamin keeps nerves and red blood cells healthy. (Nerves – does anyone having anyone standing on their last nerve? Maybe it needs reinforcement!) Deficiency can lead to anemia, nerve damage, tiredness, weakness, depression, mood-swings and numbness and tingling in the hands and feet. Not to mention that it’s depleted by stress, medications, exercise, sugar, alcohol…. and the list goes on.

I can personally testify to B-Complex nutrients helping me to stay sane and energetic. The B Complex family is directly related to energy production, making them necessities when it comes to metabolizing carbohydrates, fatty acids and protein into energy. And they are vital for regulating blood sugar as well as hormones, particularly estrogen. By the way, zinc is to men what B is to women in the way of hormones. So no snickering, men.

I could go on, but I think that’s enough said. So if you don’t supplement with B vitamins, what are you waiting for?

Mmm Monday

The calendar says it’s officially fall. In Florida, we are calling it a “cold spell” since we’ve had morning lows in the 70’s and the drier relative humidity of just 50%.  And we are thankful.

My family doesn’t think baking is just for the cooler months, but it’s a lot more fun for me to be in a warm kitchen when it’s cool outside. They will happily eat these muffins anytime I’m willing to create them. They are a cross between my two favorites – zuchini and carrot.  They are from one of my favorite resource sites:  Enjoy! One of these days, one of you will surprise me and actually link a recipe of your own. (Click on Mr. Linky below) And I love surprises!  

Carrot and Zucchini Muffins


1 c all-purpose flour
1/2 c whole-wheat flour
2 tbsp brown sugar
2 tsp baking powder
1 tsp cinnamon
salt to taste
1 tsp vanilla extract
1 egg
2 egg whites
1/2 c each finely shredded carrot and zucchini
2/3 c plain nonfat yogurt
2 tsp grated lemon zest
1/2 toasted walnut pieces


Preheat the oven to 400 degrees. Coat a 12-cup muffin pan with cooking spray. In a large bowl, combine the flours, sugar, baking powder, cinnamon, and salt. In a medium bowl, combine the vanilla, egg, and egg whites. Beat well. Add the remaining ingredients. Add the egg mixture to the flour mixture and beat until just combined. Fill each muffin cup two-thirds full with batter. Bake for 15 to 17 minutes until a tester comes out clean and muffins are lightly browned. Remove muffins from the pan to cool.

Makes 12 Servings.

Dietary Exchanges: 1 Starch, 0.5 Fat

Nutrients Per Serving:
101 Calories
21 Calories From Fat
2 g Total Fat
0.3 g Saturated Fat
16 g Total Carbohydrate
4 g Sugar
1 g Dietary Fiber
4 g Protein
0 mg Cholesterol
278 mg Sodium (without added salt)

Mmm Mondays

The calendar tells me it’s fall, but the temperature does not. It’s hot, hot, hot in N. Florida, but the football fans are out anyway. I am a mediocre football fan, easily blown by the wind. However, I love to get together with people and have fun, so if it’s a tailgate party or house party, I’m game. I love this recipe…  something  familiar but in my opinion, tastier and healthier. The linky is below in case you want to share what you are creating in your kitchen.  Come on… tell me your best recipe. 

Apple Coleslaw


3/4 cup plain nonfat yogurt
1/2 cup reduced-calorie mayonnaise
2 tbsp Dijon mustard
2 tbsp cider vinegar
1/2 tsp salt
1/4 tsp freshly ground pepper
5 cups shredded cabbage
5 cups shredded red cabbage
2 cups shredded carrot
1/2 cup chopped green onions
1 Granny Smith apple, cored and chopped


In a large bowl, combine yogurt, mayonnaise, Dijon mustard, cider vinegar, salt, and pepper, stirring well and set aside. In another bowl combine cabbages, carrots, green onions, and Granny Smith apple; add yogurt mixture, and toss well to mix. Cover and chill at least 2 hours.

Nutrients Per Serving:
70 Calories
9.4 g Total Carbohydrate
2 g Protein
3.0 g Total Fat
0.7 g Saturated Fat
4 mg Cholesterol
2.6 g Fiber
278 mg Sodium

Just 4 Today

I haven’t done a Just 4 today post in a bit, so to give credit where credit is due, I got this idea from Katie’s blog at Eat 4 Today. I like her philosophy. She says, “Eating for today has changed my life. While before, I was looking for a program that I could follow for the rest of my life, now I’ve got a program that only has to work for today. Just today.”

I’m back to basics with the 4 things I’ll do today. I have indeed been exercising faithfully, but I really need to add in some strength training. I am pondering how to do that at effectively at home. The gym is simply too far for me to go consistently. Any suggestions for strength training at home? I am all ears. I am well aware of the importance of maintaining muscle after age 50. Yikes – I’m there!
Here’s my 4 things today:
1. Exercise at least 45 minutes.
2. Eat 5 vegetable and fruit servings
3. Eat 30 grams of fiber.
4. Hold fast to my confession…. in other words, talk nicely to myself about my efforts and goals. I always ask myself, if my best friend talked to me the way I talk to myself, would I want to be around her? The answer better be “yes”!

Have a great weekend. Prayers for safety to all the folks in Texas who are getting visited by Ike this weekend. Our waves were 15 feet high here yesterday in the Florida Panhandle! They were closing bridges and such. This is a really big storm.

Mmm Mondays

I met a new friend who has a chicken farm, so I have been enjoying fresh eggs. They aren’t perfect looking but they surely are good. I am especially grateful for the gift because I have just enough exposure to chickens to never want to raise them. Here’s the recipe for the egg salad I’ve enjoyed for lunch the last 2 days. I got it from one of my favorite recipe sites, :

Classic Egg Salad


4 hard-boiled eggs, chopped
1 rib celery, diced
5 or 6 scallions, sliced
½ green pepper, diced
1/3 cup mayonnaise (low fat)
½ tsp prepared mustard

Combine all ingredients and serve on lettuce.

Makes 2 Servings.

Nutrients Per Serving:
7 g Carbohydrates
5 g Usable Carbohydrates
14 g Protein
2 g Fiber


Now it’s your turn to share. Please link directly to the recipe post on your site that you want to share.

Mmm Monday – Smoothie Time

I hope you’ve enjoyed the 3 day Labor Day weekend that heralds the official end of summer tourism in Florida. The tourists may be packing up to head home, but the heat and humidity are not going anywhere for now. We were out of town and I haven’t figured out how to publish automatically, so Mmm Monday is a day late. I really need to learn how to post in advance.

I love a smoothie as a cool treat. This is one of my favorites:

Strawberry-Kiwi Smoothie


1 1/4 c cold apple juice
1 ripe banana, sliced
1 kiwifruit, sliced
5 frozen strawberries
1 1/2 tsp honey


In a blender, combine the juice, banana, kiwifruit, strawberries, and honey. Blend until smooth.

Makes 4 Servings.

Dietary Exchanges: 1 Fruit

Carb Choices: 1

Nutrients Per Serving:
72 Calories
0 g Fat
0 g Saturated Fat
18 g Carbohydrate
1 g Protein
0 mg Cholesterol
0 mg Sodium
2 g Dietary Fiber

I found this recipe at If you have a recipe to share, please click on MR. Link below and join me at the table!