Recipes From Trip to France
As promised, here are the recipes that my daughter Nicole and I made one evening while in Paris. I have got to say, both recipes turned out amazingly delicious! Enjoy… Oh and enjoy some photos too 
Me & Nik in Paris near the Eiffel Tower
Me and Nik in the South of France... Are we cute or what?
Okay, first recipe and first course for the evening:
Soupe Printaniere
Spring Harvest Soup with Fava Beans
This fresh, creamy green soup celebrates the arrival of spring’s first fava beans, they are so tender.
Serves 6
2 tablespoons olive oil
3 onions, finely chopped
4 slices bacon, chopped
2 garlic cloves, chopped
5 cups chicken or vegetable stock
3 pounds fresh fava beans, shelled
Sea salt, to taste
Freshly ground black pepper, to taste
A bunch of fresh flat-leaf parsley, leaves chopped
1. Heat the oil in a large pot over medium-high heat.
2. Add the onions and bacon and cook until the onions are browned, about 5 minutes.
3. Add the garlic and cook for 2 minutes more.
4. Stir in the stock and about three-quarters of the beans. Bring to a boil.
5. Reduce the heat to low, and simmer until the beans are tender, about 30 minutes.
6. Blend in a blender until smooth and return to pot. (we used a blending wand right in the pot)
7. Add the remaining beans and simmer for 5 minutes.
8. Season with the salt and pepper. Sprinkle with the parsley, mix well, and serve hot.
Nicole & host parents enjoying the soup
Next course:
CHEVRE CHAUD A LA GASCONNE
WARM GOAT CHEESE GASCON STYLE
This recipe is a regional version of the classic warm goat cheese salad.
Serves 6
Endive & Warm Goat Cheese Crostini Salad... It was delish!
A bunch of fresh basil
2 garlic cloves
3/4 cup olive oil
Sea salt, to taste
Freshly ground black pepper, to taste
6 individual small goat cheese rounds (crottins)
1 baguette
1 head red endive, leaves separated (our endive was not the red version, it was green)
1/2 cup pitted black or mixed olives (we used mixed)
To make the marinade, finely chop the basil and garlic, then add the oil, salt, and pepper. Pour the marinade into a shallow dish and add the cheeses, making sure they are coated evenly. Cover and refrigerate for 24 hours. (Huh? we may have not read that little section when we made the dish, so our cheese only marinaded for about 2 hrs and it was still fantastic
1. Cut the baguette into 12 thick slices and toast.
2. Cut the cheeses in half crosswise, arrange on a baking sheet, and grill under hot broiler until golden.
3. Place 1 cheese on each toast.
4. Divide the endive leaves and olives among 6 plates.
5. Place 2 toasts on each plate, then top with the marinade.
You might be asking, “what about dessert Dianne, you said there was typically 3 courses?” Well, you’re right. However, we cheated and bought dessert. It’s Paris for goodness sakes! They have amazing desserts already made for us 
Hope you enjoy the recipes and have a chance to try them. Let me know what you think.
What Does an Anti-Inflammation Diet Have to do With Longevity?
So many people are looking for that special diet that will change everything about the way they look and feel, but I’ve started to notice that most of the diets out there are more like programs rather than lifestyle changes, focusing on a quick fix, and not long-term health.
However, in the search for a comprehensively anti-aging lifestyle, I’m hearing more and more people talking about the role of an anti-inflammation diet. I found it a little odd that there were no really concrete rules or regimens, such as a gluten-free diet or a açai super-fruit diet, so I asked myself what, exactly, does “anti-inflammation” mean when it comes to our food and the way that it interacts with our body?
As it turns out, all food can be divided into three categories based on how they affect us on a cellular level: pro-inflammatory, neutral, or anti-inflammatory. By choosing an anti-inflammatory diet, not only can we slow down the affects of aging on our cells, but also fight against heart disease, cancer, and Alzheimer’s.
The good news is that anti-inflammatory foods are easy to find and delicious to use. For example, whole grains, all kinds of beans, and nuts and seeds are all great anti-inflammatory foods. Even better news? Natural dark chocolate and red wine are also anti-inflammatory, and high in antioxidants, and can slow down the affects of aging.
Another really important thing to include in your anti-aging diet is a variety of richly colored fruits and veggies, especially cabbage, onions, and garlic.
Doctor Andrew Weil, creator of the Anti-Inflammatory food pyramid (http://www.drweil.com/drw/u/ART02995/Dr-Weil-Anti-Inflammatory-Food-Pyramid.html), says, “Following an anti-inflammatory diet can help counteract the chronic inflammation that is a root cause of many serious diseases, including those that become more frequent as people age. It is a way of selecting and preparing foods based on science that can help people achieve and maintain optimum health over their lifetime.” With that in mind, here are a few recipes that are high in anti-inflammatory foods, not to mention really tasty.
Recipes from: The Anti-Inflammation Diet and Recipe Book by Jessica K Black, N.D.
Five Minute Breakfast (can’t beat that, and it’s a warm breakfast too)
1 cup leftover cooked brown rice
¼ teaspoon cinnamon powder
1/8 cup raisins
¼ cup chopped walnuts
¼ cup sunflower seeds
½ cup rice milk or almond milk or other milk alternative
1/2 teaspoon maple syrup (optional)
Combine all ingredients in a saucepan on the stove. Add milk to cover the rice for a cereal consistency. Warm over moderate heat to desired temperature and serve.
Serves 2
Nutritional Information:
370.5 calories~11 g protien~40.7g Carb~5.2 g fiber~20.4 g total fat-This recipe is chock full of nutritional value, Omega 3’s, folate, and remember cinnamon is great for regulating blood sugar.
Dianne’s Personal note:
I started doing this with my leftover brown rice years ago and found it such a great alternative to oatmeal. (I still love oatmeal, but great for a change)
Substitutions:
Any nuts and seeds you like and you have on hand. I also really like dried cranberries instead of raisins..
Quinoa Vegetable Salad (this can be for lunch or dinner)
2 cups leftover cooked boneless, skinless chicken, cubed
1 cup cooked quinoa or 1/3 cup dried quinoa
1 medium apple, peeled and chopped
2 stalks celery, chopped
1 medium carrot, shredded
¼ cup walnuts
1/3-cup raisins
1 ½ tablespoons organic mayonnaise (w/ no preservatives or hydrogenated oils)
4 large lettuce leaves (for serving)
If dried, cook quinoa according to directions
Toss all ingredients together, and serve chilled over lettuce leaves.
Serves 4.
Nutritional Information:
284 calories~20.8 g protien~31g carbs~3.7g fiber~9.4 total fat
Quinoa is a high-energy grain and a complete protein. It contains more calcium than milk.
Substitutions:
You can substitute many different kinds of chopped fruits, nuts or raw vegetable. You can use cooked or canned salmon in place of chicken, or just completely leave meat out.
Dianne’s Personal Note:
I would add scallions, zucchini, avocado and I would prefer to leave out the mayo and add olive oil and lime juice. Just my personal preference.
I hope that you gained a little insight about how an Anti-Inflammation Diet can affect the aging process… Please leave a comment and let me know.
“This entry has been posted as part of Prevention Not Prescriptions Tuesday hosted by The Kathleen Show” Please check it out here!
Breakfast Lunch and Dinner
If you are anything like me, you struggle with what to eat, day in and day out. You may get stuck in a rut eating the same thing week after week. Perhaps you’re bored and perhaps your family is bored. Variety is the spice of life, right.
Having a plan and being prepared will be critical, or you will end up eating the same old thing. You may also end up eating prepared, packaged foods, or fast food, which, needless to say, is not a healthy way to go.
What I have decided to do is to supply you with a new recipe for breakfast, lunch and dinner once a week, so that you can start adding some new, exciting, and delicious recipes to your weekly menu! I am also going to include as much of the nutritional value of the recipe as possible.
Please feel free to leave comments about the recipes, if they sound good, if you’ve tried them, and/or any variations you may have come up with.
For now, enjoy, and bon appétit!
Breakfast
Cranberry Granola
Ingredients
2/3 cup frozen unsweetened apple juice concentrate, thawed
1/2 cup maple syrup
1/3 cup almond oil, or canola oil
1/4 cup packed dark brown sugar
1 tablespoon ground cinnamon
1/2 teaspoon salt, or to taste
5 cups rolled oats, (not quick-cooking)
1 cup toasted wheat germ
1 cup whole almonds, coarsely chopped (4 1/2 ounces)
1/2 cup sunflower seeds, (2 ounces)
1 cup dried cranberries, divided
Preparation
Position racks in the top and bottom thirds of the oven; preheat to 325°F. Coat 2 large baking sheets with sides with cooking spray.
Whisk apple juice concentrate, maple syrup, oil and brown sugar in a medium saucepan. Bring to a simmer over medium-high heat, stirring occasionally. Remove from heat; stir in cinnamon and salt.
Mix oats, wheat germ, almonds and sunflower seeds in a large bowl. Stir in the juice mixture; toss to coat. Spread the granola evenly on the prepared baking sheets.
Bake the granola for 15 minutes, stirring once or twice. Reverse sheets top to bottom and back to front. Continue baking until lightly browned and aromatic, stirring frequently, about 15 minutes more. Transfer the baking sheets to wire racks; stir 1/2 cup dried cranberries into the granola on each sheet. Let cool completely.
Tips & Notes
Make Ahead Tip: Store granola in airtight containers for up to 2 months.
Nutrition
Per serving: 262 calories; 11 g fat (1 g sat, 6 g mono); 0 mg cholesterol; 37 g carbohydrates; 7 g protein; 5 g fiber; 67 mg sodium; 229 mg potassium.
Nutrition Bonus: Magnesium & Fiber (20% daily value).
Recipe courtesy of: EatingWell.com
Lunch
Red Kidney Bean Soup with Lime Yogurt
This hearty, spicy bean soup provides 137% of the Daily Value for vitamin A and a rich concentration of 16 additional health-promoting nutrients! It’s a perfect addition to your Healthiest Way of Eating for a cold winter’s day.
Prep and Cook Time: Prep time: 15 minutes Cooking time: 20 minutes
Ingredients:
1 medium onion, chopped
1 medium carrot, chopped in 1/2-inch pieces
1 stalk celery, chopped in 1/2-inch pieces
4 medium cloves garlic, chopped
3 cups + 1 TBS chicken or vegetable broth
3 TBS tomato paste
1 TBS ground cumin
2 TBS red chili powder
1 TBS dried oregano
1 15 oz can organic red kidney beans, drained
salt and pepper to taste
Lime yogurt
½ cup plain yogurt
1 TBS lime juice
1 TBS chopped fresh cilantro
Directions:
Chop onions and garlic and let sit for 5 minutes to bring out their hidden health benefits.
Chop carrots and celery.
Heat 1 TBS broth in medium-sized soup pot. Healthy Sauté onion in broth over medium heat for about 5 minutes, stirring frequently, until translucent. Add garlic, carrots, celery, and continue to sauté for another minute.
Add broth, tomato paste, kidney beans, and spices. Bring to a boil. Once it comes to a boil, reduce heat to medium-low and simmer uncovered for another 15-20 minutes, or until vegetables are tender. Let cool for a few minutes while making lime yogurt.
Make lime yogurt by combining yogurt, lime juice, and cilantro in separate small bowl.
Blend soup. Be careful to start blender on low speed so hot soup does not erupt and burn you. And make sure you don’t fill blender more than half full.
Season with salt and pepper to taste. Reheat, and pour into serving bowls, top with a spoonful of lime yogurt, and serve. Serves 4 Serving Suggestions:
Nutrition:
calories140.73 calories from fat17.44 calories from saturated fat4.34 protein7.82 g carbohydrates25.45 g dietary fiber6.84 g 27.36 soluble fiber1.23 g insoluble fiber3.22 g sugar – total6.68 g monosaccharides2.37 g disaccharides2.48 g other carbs10.84 g fat – total1.94 g saturated fat0.48 g mono fat0.31 g poly fat0.51 g trans fatty acids0.01 g cholesterol1.87 mg water156.56 g ash2.93 g Vitamins nutrientamount%DV vitamin A IU6870.42 IU 137.41
Recipe Courtesy of: George Mateljan www.whfoods.org
Dinner
Mediterranean Cod
Enjoy this low-fat meal with cod as part of your Healthiest Way of Eating this week. It not only tastes delicious but one serving provides 80% of the Daily Value (DV) for health-promoting selenium and 66% DV for vitamin B-12 and much more.
Prep and Cook Time: 20 minutes
Ingredients:
• 2 medium onions, sliced medium thick
• 3 medium cloves garlic, chopped
• ½ cup + 1 TBS chicken or vegetable broth
• 1 15 oz can diced tomatoes
• 2 TBS fresh lemon juice
• *¼ cup chopped black olives
• *1 TBS capers
• ½ cup chopped fresh basil
• 2 tsp chopped fresh rosemary
• 2 tsp chopped fresh thyme
• 1 lb cod fillets, cut into 2-inch pieces
• salt and cracked black pepper to taste
• red chili flakes to taste
Directions:
Slice onions and chop garlic and let sit for 5 minutes to bring out their hidden health benefits.
Heat 1 TBS broth in a 10-12 inch stainless steel pan or skillet. Healthy Sauté onion over medium heat for about 5 minutes in broth, until translucent. Add garlic and continue to sauté for another minute.
Add rest of broth, diced tomatoes, and lemon juice. Bring to a simmer on high heat. Once it starts to simmer reduce heat to medium and simmer for about 5 minutes.
Add herbs, olives, capers, and cod fillets; cover and simmer for about 5 minutes, depending on how thick the fish is. This is our Stovetop Braising cooking method. Season with salt and pepper to taste. Serve cod mixed with tomato herb sauce. Serves 4 Serving Suggestions: Serve with
o Brown Rice and avocado salad, recipe to follow
Healthy Cooking Tips:
This dish is great served over rice to soak up the sauce. The key to its success is to choose fresh cod that is at least 1 inch thick. Thinner cuts of cod fall apart when cooked. Because temperatures vary in stoves, check the cod for doneness. Insert the tip of a knife into the fish. It should flake, but still be moist when done. Remove from heat right before it is done, as it will continue to cook. Also, make sure you use fresh herbs. The flavor will not be nearly as good with dried herbs.
Nutrition
Calorie 196.20 calories from fat 19.37 calories from saturated fat 4.04 protein 31.87 carbohydrates 10.40 g dietary fiber 2.45 g soluble fiber 0.41 insoluble fiber 0.61 g
sugar – total 6.30 g
Recipe Courtesy of: George Mateljan www.whfoods.org
Romaine & Avocado Salad
This salad is a good healthy start for any meal. It is a quick-and-easy way to add flavor and nutrition to your meal all year round. And romaine lettuce is one of the few food sources for chromium with one serving providing 12% of your daily value for this hard-to-find mineral. Enjoy!
Prep and Cook Time: 10 minutes
Ingredients:
1 large head romaine lettuce, outside leaves discarded
1 large tomato, chopped
1 small red bell pepper, julienned into 1 inch long pieces
1/2 small avocado, cut into chunks
2 TBS coarsely chopped walnuts (optional)
Dressing
2 TBS lemon juice
2 tsp balsamic vinegar
Extra virgin olive oil to taste
Directions:
Remove outer leaves of lettuce heads and discard. Cut off tops of leaves and discard, as they are bitter.
Chop remaining inner leaves. Rinse in cold water, and if you have a salad spinner, spin lettuce to dry. If you don’t have one, remove as much water as possible in a colander and then dry with paper towels. This will keep the flavor of the salad from getting diluted.
Whisk together lemon juice, vinegar, olive oil, salt and pepper in a small bowl and toss with salad greens. Sprinkle with chopped walnuts if desired. Serves 4
Recipe Courtesy of: George Mateljan www.whfoods.org
