Healthy

My Secret Cranberry Relish Recipe

When I was growing up, no Thanksgiving meal was complete without cranberries. Unfortunately, it was canned cranberry sauce. And “sauce” isn’t the right word. It was actually more like cranberry gelatin. Yuck. (If you like it, that’s fine, you can have my share of it.)

This is real cranberry relish. Fast and easy, healthy and delicious. Give it a try!

Cranberry Relish
Serves 6-8
1 pound fresh cranberries, washed
1 apple, quartered and cored
1 navel orange, peeled
Sweetener, to balance tartness. Depending on the sweetness of the apple and orange, this may not be needed.

Place all ingredients in food processor. Process until evenly chunky. Chill and serve.

Nutritional data (per half-cup serving)0
Calories:        44
Fat:               0.1g
Sat fat:             0g
Chol:                0g
Sodium:     1.1mg
Carbs:         11.6g
Fiber:               3g
Protein:         0.4g

A variation is adding one jalapeno pepper for a nice southwest flavor.

My Secret Thanksgiving Stuffing Recipe

(Photo to be added later.)

Poultry Stuffing
Makes 12 portions (approximately 4 ounces by weight, about 2/3 cup by volume)

This looks like a scary long recipe, but it is really very simple.

18 slices Healthy Life bread (or any preferred bread.)
2 tablespoons olive oil
1 large yellow onion, diced
4 stalks celery, diced
2-4 clove garlic, mashed and minced
Spices and herbs (rubbed sage, garlic powder, onion powder, black pepper, celery salt or anything similar.)
Chicken stock (approximately 2 cups) warmed, but not boiling

1. Preheat oven to 425F
2. Lay bread slices on counter. Spray lightly with cooking spray.
3. Sprinkle lightly with sage, onion, garlic, pepper and celery salt.
4. Lay on cookie sheets in oven, until beginning to brown and are dry (about 30 minutes).
5. When toasted, cut into small cubes. Set aside in a large bowl.
6. In a large non-stick skillet, heat over med-high.
7. Add olive oil. When hot (the oil should shimmer) add onion and celery.
8. Saute until the onion begins to turn translucent (2-4 minutes.)
9. Add garlic. Saute for 1 minute.
10. Add 1 teaspoon rubbed sage, 1/4 teaspoon each celery salt (or powder) and black pepper. Saute for 1 minute.
11. Pour onion-celery mixture over bread cubes.
12. Pour half the chicken stock, gently mixing. Add more stock as needed. Mixture should be evenly moistened, but not soupy. (If you add more stock, and it doesn’t get absorbed, that is too much. Pour it off.)
13. If you still need more liquid, you can use hot water, or any preferred liquid for added flavor: beer, wine, apple juice/cider.
14. Preheat to 350.
15. Put stuffing a 2 quart casserole, sprayed with cooking spray for easy clean up.
16. Bake uncovered until hot (30-45 minutes.)

Nutritional data:
Calories:       80
Fat:              2.4g
Sat fat:         0.3g
Chol:           0mg
Sodium:  109.mg
Carbs:        14.7g
Fiber:           3.4g
Protein:        3.3g

A few notes:
I use my own homemade chicken stock, which has no added salt. That accounts for the low sodium numbers in this recipe. You can use commercially prepared stock, but it will have more sodium. On the other hand, you can find fat free chicken stock, which will result in even lower calories per serving because mine isn’t fat free. (Everything is a trade-off.)

Use your favorite herbs and spices. Penzey’s Spices makes incredible mixes. Their Sunny Paris is excellent in this.

Instead of Healthy Life bread, use your favorite bread. Whole wheat makes a much more robust version (and needs more liquid). Cornbread is sweeter and more delicate.

Add hot peppers if you like a spicy version.

If you want a sweeter variation, add 2 chopped apples or pears to the onions and celery.

Mushrooms work well in this (I like fresh baby bellas.)

Add meats (bacon, chicken/turkey trimmings, sausage, burger, oysters/clams, chorizo, Andouille, bratwurst or anything) if you want. It will add calories, but also add more flavors.

I don’t like to stuff turkeys. It slows the cooking time on the birds, increasing the risk of dried breasts while you wait for everything to cook. That is why I make it in a casserole separately.

Do You Want to Eat Healthier, Gain Control and Maybe Even Lose Weight?

Such a simple thing: a bowl of fresh fruit

This bowl of fruit will help you eat healthier by making better choices. It will help you gain control over your eating habits and your life. And it will help you better manage your weight. It may help you lose weight.

It may help increase your happiness.

It sounds like it is magic, bit its not. But it is a sneaky trick.  Our brains our powerful and sometimes work against our best interests.

Next week, I will post a 5 part series here, beginning on Monday, October 27, 2014, giving you secret “tricks” that you can do anywhere: at home, the office, in a restaurant, in the grocery store.

These tricks are simple. And effective when used. And they cost almost nothing. Well, one trick will cost you about 50 cents a month. Maybe less.

But take note. With these five small changes, you will not be asked to:

  • Buy different food
  • Cook differently
  • Eat at strange restaurant
  • Stop eating at restaurants
  • Count calories (Yes. That’s right I said “NOT count calories!!!!”)
  • Weight and measure your food
  • Perform exhausting exercises
  • Attend meetings
  • Buy special “fat burning, metabolism-revving, appetite suppressing” pills
So what are the five secret tricks?
I’ll post them next week, one a day, beginning on Monday.
Yes. I know. This is an unsufferable tease. Do you really want to know what they are sooner? If so, you can listen to my podcast where I release all the goodies. 
Wow. Such a mean way to oncourage more people to listen to my podcast. (Guilty as charged.)
And after you listen, go to the homepage (http://MakeYourSomedayToday.com) and click on the yellowish button that reads “Varsity Squad” and join the group of team mates who get the earliest scoop on new information.
Get ready for five simple changes that will change your life.

Two Side Dishes

Sweet Potato Fries and Three Bean Salad
These recipes feel a little like cheating. They are so easy that I almost think I should not include them here, but I don’t want people to overlook these.

Sweet Potato Fries

I bought a small electric fryer (This is not exactly the model I found at my local Aldi, but it is very similar and for a similar price.) It is just large enough to make one potato’s worth of fries. (Or as my friends from Great Britain would say, “chips”.)

Peel the sweet potato (and of course, these instructions are true for white potatoes.) Cut them into slice 1/4-1/2 inch thick, then cut them again at the same size to make the fries.

Rinse under cold water, then place in a bowl. Fill with water and ice. Let them chill for 30min to overnight.

Get the oil hot, 325F/162C. Use an oil that remain liquid at room temperatures (canola, corn, safflower or peanut work very nicely.) Drain the water off the potatoes, and using a clean cotton towel, get the fries as dry as possible. Carefully place in the oil. Let let cook for 6-8 minutes. They will start to get limp. Remove them from the oil and let drain. set them aside to rest.

Turn the heat up to 350F/175C. When hot, place the fries back in the oil for 1 minute. they will quickly get golden brown. Serve immediately.

Three Bean Salad
Makes approximately 8 portions (1 cup each)
2 cans cut green bean
1 can cut wax (yellow) beans
1 can kidney beans, drained and rinsed until clear
1 medium onion, slice thinly.
apple cider vinegar 
sugar (or I used Splenda)
Salt and pepper to taste
Place everything in a non-reactive bowl (glass is best). I try to find low sodium versions of the vegetables. That way, if you need to add a bit more, you are in control of how much is added.
Mix the dressing (equal parts vinegar and sweetener.) I make it in small amount ata time until I get enough. How much is enough? Hard to say, but after placing all the vegetables in the bowl, you want to add enough dressing to come about 3/4 of the way to the top. It’s okay if not everything is submerged. The onions will get soft and collapse, and the beans will give off their own juice. 
Mix together, season as needed, cover and refrigerate overnight. This is a salad that tastes better a few days after making it.
Nutritional data (using Splenda, and no-salt-added vegetables)
Calories:       149
Fat:                     0g
Sat fat:                0g
Chol:                0mg
Sodium:    295.6mg
Carbs:            32.6g
Fiber:               6.7g
Protein:            6.7g
Most of the calories and carbs are from the kidney beans.
I served these sides with burgers, fresh off the grill. I dressed my bun with Vidalia onion and avocado slices (on the bottom bun) with a dollop of coarse German mustard on top of the meat.

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Note: the link to Amazon is an affiliate link. That means if you click on it and buy one, I will receive a small commission. It does not change your cost at all, but it will help me continue to provide recipes and advice here and in my podcast http://MakeYourSomedayToday.com

Baked Eggs in Potato Cups

Baked Eggs in Potato Cups
Serve 2

This is a great way to use a leftover baked potato. If you don’t have any left, you can easily microwave a potato in about 5 minutes, while getting your morning coffee ready.

1 large potato
2 eggs
1 slice of cheese
salt and pepper as needed
Sriracha sauce (or your preference)

Preheat oven to 450F
Cut baked potato in half the long way.
Scoop out most of the potato, leaving less than a 1/4 inch of potato.

Season with salt and pepper (if needed).
Crack an egg into the potato cup. You may not have room for all of the white (depends on the size of the potato.
Place 1/2 slice of cheese over egg.
Bake for 8-12 minutes (8 will be very soft-cooked and 12 minutes will be fully hard cooked.)
Drizzle with Sriracha and let cool for a couple minutes.

    Nutritional data (approximate, as different sized potatoes, scooped out more or less will change this):
    Calories:            187
    Fat:                   8.9g
    Sat fat:              3.9g
    Chol:          199.5mg
    Sodium:       93.3mg
    Carb:               15.4g
    Fiber:                1.4g
    Protein:           11.4g

    Tuna Tacos

    Tuna Tacos

    1-2 tuna steak, 10-12 ounce each, approximately 1 inch thick
    The juice of 1 lime
    2 tablespoons olive oil
    Chili spices

    • Combine juice and spices in a shallow dish.  
    • Lay the tuna steak on the sauce. 
    • After 10 minutes, flip over.
    • Prepare a non-stick skillet over med-high heat.
    • When hot, spray with cooking spray. 
    • Remove steak, blot dry, and place in skillet. 
    • Turn after 1-2 minutes.
    • Steak is done in another 1-2 minutes. Properly cooked, it should be deep pink to red in the center.
    • Slice it into ¼ slices.

    • Assemble with your preferred ingredients (lettuce and tomato, onion and cilantro, or with a Cabbage/Lime/Jalapeno slaw.)
    Nutritional data will depend on your specific ingredients and how much of each you add to the tacos. Those are choices you will make for you and your family.
    ——————————-
    Choices are a common theme on my Make Your Someday Today podcast, because we all make choices every day, all the time. Who we become is a recult of our choices. Who do you want to become?

    Cabbage, Lime and Jalapeno Slaw

    Cabbage, Lime and Jalapeno Slaw
    Approximately 10 portions, 1/2 cup each

    This recipe combines all the great food experiences. It has the creaminess of the sour cream, the tang of fresh lime juice and lime zest, and the heat of the jalapeno. And you can pump the heat up by using a habanero instead of jalapeno, or adding Sriracha for another layer of flavor. It is a perfect paring with seafood, especially a meaty fish like tuna, or with smoky BBQed pork ribs, or a battered and fried chicken. Such delicious foods, such a versatile side dish!

    ½ cup sour cream (or plain Greek yogurt)
    2 tablespoon mayo
    The juice of one lime
    The zest of one lime
    1 bag of pre-shredded cabbage (9-12 ounces by weight)
    1-2 fresh jalapeno, minced
    4-6 green onions, sliced, white and green parts
    Salt and pepper to taste

    1. Mix together first four ingredients
    2. Mix in the cabbage, onion and jalapenos
    3. Season with salt and pepper as needed.
    4. This is better if you make it one day in advance.

    Nutritional data:
    Calories:       29
    Fat:               1.4g
    Sat fat:          0.8g
    Chol:         4.2mg
    Sodium:   15.1mg
    Carbs:           3.6g
    Fiber:            1.1g
    Protein:         0.9g
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    My Make Your Someday Today podcast is committed to helping people achieve success, in any goal: weight loss, physical fitness, business, happiness. Part of that is finding good foods that will support your health, reduce your workload, and still taste delicious!

    Strawberry-Rhubarb Upside Down Cake


    Strawberry-Rhubarb Upside Down Cake
    Serves 8

    To give credit where credit is due, this recipe is a lightly modified version of one found in one of my favorite periodicals, Eating Well, the June 2013 issue. However, my modifications make the recipe a better fit for people sticking to a calorie budget.

    Make choices to stick to a budget is part of success. I talk about success choices, but with a calories budget and in other areas (like starting new careers) in my podcast, Make Your Someday Today.

    The fruit topping:
    1 cup (4 ounces by weight) diced fresh rhubarb
    3 tablespoons Splenda (or stevia, or sugar whichever you prefer)
    2 ounces orange juice

    2.5 cups (1 pound) sliced strawberries (fresh are best, but you can use frozen berries that are thawed)

    Cooking spray or vegetable oil (to prepare the pan/skillet)

    The batter:
    1.5 cups flour (either all purpose white, or white whole wheat)
    1 teaspoon baking powder
    1/4 teaspoon salt

    3 eggs
    2/3 cup unsweetened apple sauce (or two individual serving cups)
    1/2 cup packed brown sugar
    1 tablespoon orange zest
    2 teaspoon vanilla extract
    2 ounces rum (optional, but tasty!)

    1. Combine the first three ingredients in a bowl and let is stand (the true term is macerate) for 20-30 minutes in the orange juice. (The acids in the orange juice begin breaking down the fibrous rhubarb.) Stir occasionally.
    2. Prepare a 9 inch cake pan (according to the instructions). I always use a 10 inch oven-proof non-stick skillet. I can’t imagine using a smaller pan. You will see why shortly.
    3. While the rhubarb is macerating, prepare the batter and preheat the oven to 350F.
    4. In a small bowl, whisk together the first three dry batter ingredients. Set aside.
    5. In a large bowl, whisk together the next five wet ingredients. 
      You can see the rhubarb in the orange juice, along with the other recipe components.
    6. Gradually stir the dry ingredients into the wet. Mix only until it is uniformly wet.
    7. Spread the fruit in the prepared pan or skillet. Pour the batter over the fruit. It should be wet enough that it will spread evenly on its own.
      The fruit in a well-prepared skillet.
      The batter gently poured over the fruit.
    8. Bake until a toothpick comes out clean when inserted into the center of the cake (40-50 minutes, depending on your oven.)
      See why I wouldn’t recommend using a smaller (9″) baking pan?
    9. Now comes the only moderately tricky part. While the cake is still hot (and therefore not sticking to the pan) take a plate that has a larger diameter (11″ is best) than the pan/skillet. Lay it on the cake, inverted, so that when you QUICKLY yet CALMLY flip the whole thing over, the cake is batter side

      down and centered on the plate.  Use hot pads or towels, as there may be hot fruit juices.

    10. Don’t do this the first time in front of guests. On the other hand, I’ve done this recipe three times, and never had any disaster other than spilling some strawberry juice, so it really isn’t a big deal. I just don’t try new techniques in front of witnesses the first time I try them.
    11. Let is cool on the counter to room temperature (2 hours.) 
    12. Cut and serve (with whipped cream, or ice cream if you have room in your budget.)
    Nutritional data (per 1/8 of the cake):
    Calories:      201
    Fat:               2.5g
    Sat fat:          0.6g
    Chol:           79mg
    Sodium:       93mg
    Carb:          39.2g
    Fiber:            3.9g
    Protein:            6g
    By the way, I said I modified the recipe from Eating Well.  In specific, here are my changes:
    3 tablespoons Splenda instead of 3 tablespoons granulated sugar
    2/3 cup unsweetened applesauce instead of 2/3 cup vegetable oil
    1/2 cup packed brown sugar instead of 3/4 cup packed packed brown sugar
    1 teaspoon baking powder instead of 2 teaspoons baking powder
    1/4 teaspoon salt instead of 1/2 teaspoon salt
    To compare the nutritional data using the numbers the recipe gives:
    (And this is for 1/10 of the cake, so a smaller piece than my recipe)

    Calories:      321
    Fat:               17g
    Sat fat:            3g
    Chol:           56mg
    Sodium:     241mg
    Carb:            40g
    Fiber:            3.0g
    Protein:            5g
    In most cases, you can replace oil with applesauce, and reduce the sugar by about 1/3 and not lose anything My recipe is a better option that Eating Well gave (and I can eat a larger portion!)

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    Make Your Someday Today is a twice-weekly podcast, where we talk to successful people in all walks of life and around the world on Monday, and then on Thursday, I take a specific message from the previous guest and give my “Trevitorial”, where I help you apply that message to your life. The entire purpose of the show is to help all of us overcome our challenges and fears and become the person we want to be, the person we deserve to be. 

    Soft Shell Shrimp Tacos

    Soft Shell Shrimp Tacos

    Remember that Red Hot Relish from a couple days ago? Here is a fantastic use for it. I sauteed some shrimp, warmed some soft flour tortillas, and added fresh cilantro and avocado. (Of course, you could use this relish on a pork, chicken or beef taco, too!)

    BOOM! A very simple dinner that is healthy and delicious!

    (Nutritional data will vary with the tortillas, how much avocado is used and if you add anything else.)

    Life is easier when you can combine simple, healthy and delicious. You are more likely to make good decisions when you don’t have to sacrifice one of those characteristics. Planning, prioritization and presentations are key topics in my podcast Make Your Someday Today, where I talk to successful people about how they achieved success and how you can do it, too!

    Baked Cod, Garlic Sauteed Spinach and Baked Fries

    Baked Cod with Garlic Spinach and Baked Fries

    This is an easy meal, that will be ready to eat about 45 minutes after you put the potatoes in the oven. Meals like this are healthy, easy, inexpensive (especially if you buy frozen fish when it is on sale) and are convenient as the potatoes and fish cook at the same temp, at the same time. Using bagged baby spinach makes this quick. Just don’t use pre-chopped garlic from a jar. That tends to be old and bitter.

    We talk about planning ahead and making good choices like this on my Make Your Someday Today podcast. When you take the little time to make plans in advance, you are able to save more time, live healtier, lose weight and save money! What a great combination!

    You can make this with any white fish (cod, haddock, pollack, flounder are all good choices.) In general, place the fresh (or thawed) fish in an oven safe pan, drizzle a hint of olive and then sprinkle dill, salt and pepper as needed. (Garlic or onion powder are also good options. Another excellent option is Penzey’s Sunny Spain.) Bake at 450 for 8-12 minutes, dependingon thickness of the fillets. The fish is done when it begins to flake it you lift an edge with a knife.

    Garlicky Sauteed Spinach
    Serves 2-4, depending on how much everyone likes spinach.  In our case, this made three servings.
    15 ounces baby spinach  
    1 tablespoon olive oil
    6 large cloves garlic, sliced thin
    1. Prepare all ingredients, but don’t start cooking this until the fish and potatoes are done. This only takes about 4 minutes once the pan is hot.
    2. Heat your non-stick skillet (large, 11-12 inches).  Add olive oil.
    3. Add garlic, stir until it begins to brown (1-2 minutes.)
    4. Add half the spinach, tossing frequently for 1 minute. It will begin to wilt.
    5. Add remaining spinach, tossing constantly until the spinach is uniformly wilted (another 60-90 seconds.)  
    6. Serve immediately.

    Nutritional data:
    Calories:       83
    Fat:             5.3g
    Sat fat:        0.8g
    Chol:           0mg
    Sodium:   119mg
    Carbs:         7.4g
    Fiber:          3.4g

    Protein:       4.7g
    Baked Fries
    Serves 4
    2 large Russet (baking) potatoes
    2 tablespoons oil
    Salt and pepper
    1. Preheat oven to 450F
    2. Wash  potatoes.
    3. With skins on, cut potatoes into 1/2″ thick fries.
    4. Place in bowl. Drizzle oil, toss and season as desired.
    5. Place on baking pan and bake for 40-45 minutes. Turn and toss every 15 minutes.
    6. After 30 minutes, place the pan with fish in the oven. The fish and fries will finish at about the same time. 
    7. When the fish is done, remove from oven and cover with foil to keep warm. Do not cover the fries or they with steam and get soft/soggy. When done, they should be brown and crisp.

    Calories:     205
    Fat:             7.2g
    Sat fat:        1.0g
    Chol:           0mg
    Sodium:  20.9mg
    Carbs:       32.1g
    Fiber:          3.4g
    Protein:       3.9g
    —————————————
    My podcast, Make Your Someday Today is a twice-weekly show, where we talk to successful people in all walks of life and around the world on Monday, and then on Thursday, I take a specific message from the previous guest and give my “Trevitorial”, where I help you apply that message to your life. The entire purpose of the show is to help all of us overcome our challenges and fears and become the person we want to be, the person we deserve to be. I hope you give it a listen!