I know, I'm not consistent

I'm doing a lot of back and forth between my home and my daughter's home. It would be so much easier if she stayed here, she doesn't want to. Typical 20 year old I suppose. I don't care that I'm putting everyone else out, making them sleep on an uncomfortable couch. I don't want to come there where I can sleep in a bed and you can be comfortable in your bed. I don't care that this is throwing yours and everyone else's schedules out of whack. I seriously think I'm going to have to tell her, sorry but this is how it is going to be. It will make life easier on us all.

Anyway, I did manage to make a Spinach and Tangerine Salad and take photos of it at some point. Spinach and citrus fruits pair nicely together. I didn't use a dressing, just some of the juice from the tangerine. That's me though. You may not like that. I've also had this with vidalia onion vinaigrette and just a vinaigrette made with a little canola oil, citrus juice, salt, pepper, and vinegar. I wouldn't suggest a heavy overpowering dressing like ranch or thousand island, a French might work fine.

Spinach of course is packed with nutrients as are tangerines. I had this for lunch one day. I really did not believe that a few handfuls of spinach and a couple of little tangerines would fill me up, but it did.






2 cups spinach leaves, whole, baby
2 whole tangerine, whole, sectioned

Combine and eat.

Nutritional Analysis
Calories: 87 kcal
% Calories from Fat: 4
% Calories from Carbs: 85
% Calories from Protein: 11
Total Fat (g): trace
Saturated Fat (g): trace
Monounsaturated Fat (g): trace
Polyunsaturated Fat (g): trace
Cholesterol (mg): 0
Sodium (mg): 49
Potassium (mg): 599
Total Carbohydrates (g): 21
Dietary Fiber (g): 5
Protein (g): 3
Calcium (mg): 83
Iron (mg): 2
Zinc (mg): 1
Vitamin C (mg): 69
Vitamin A (IU): 5579
Vitamin B6 (mg): 0.2
Vitamin B12 (mcg): 0
Thiamin (mg): 0.2
Riboflavin (mg): 0.1
Folacin (mcg): 151
Niacin (mg): 1

Food Exchanges
Starch/Bread: 0
Lean Meat: 0
Vegetable: 0.5
Fruit: 1
Non-Fat Milk: 0
Fat: 0
Other Carbs: 0

Now, if you want to add a vinaigrette, here is a tangerine vinaigrette. This is for one. Double it to 1/8 cup each oil and vinegar, and a 1/4 cup tangerine juice for two. Substitute any citrus juice of your choice.

1/16 cup canola oil
1/16 cup rice wine vinegar
1/8 cup tangerine juice

Whisk together ingredients, add a little kosher salt to taste, and refrigerate until ready to use.

Nutritional Analysis
Calories: 136 kcal
% Calories from Fat: 88
% Calories from Carbs: 11
% Calories from Protein: 0
Total Fat (g): 14
Saturated Fat (g): 1
Monounsaturated Fat (g): 8
Polyunsaturated Fat (g): 4
Cholesterol (mg): 0
Sodium (mg): trace
Potassium (mg): 70
Total Carbohydrates (g): 4
Dietary Fiber (g): trace
Protein (g): trace
Calcium (mg): 6
Iron (mg): trace
Zinc (mg): trace
Vitamin C (mg): 10
Vitamin A (IU): 130
Vitamin B6 (mg): trace
Vitamin B12 (mcg): 0
Thiamin (mg): trace
Riboflavin (mg): trace
Folacin (mcg): 1
Niacin (mg): trace

Food Exchanges
Starch/Bread: 0
Lean Meat: 0
Vegetable: 0
Fruit: 0
Non-Fat Milk: 0
Fat: 2.5
Other Carbs: 0

Quick Angel Hair Pasta with tomatoes and basil

Looking for something quick, easy, and healthy? By simply changing the chicken stock to vegetable stock, you can have a tasty vegetarian meal, well, except for the cheese.

Tomatoes are high in lycopene, which I discuss here and here . Of course, there are many more places on the Internet where you can find information on lycopene.

Distender, godere di e mangiare nella buona salute

1 pound Angel Hair, uncooked
3 tablespoons olive oil, prefer extra-virgin
1 tablespoon minced garlic
5 cups tomatoes, diced
1 teaspoon basil
3/4 cup low-sodium chicken stock
5 tablespoons Parmesan cheese
Salt and freshly ground pepper, to taste


Prepare pasta according to package directions; drain. Heat oil in a large skillet over medium-high heat. Add garlic and cook for one minute. Add tomatoes, basil, salt and pepper. Cook for 3 minutes. Add hot pasta to skillet; toss well. Add chicken broth and stir. Toss with Parmesan cheese and serve immediately.



Per Serving (6 servings):
397 Calories
10g Fat (22.0% calories from fat)
13g Protein
65g Carbohydrate
4g Dietary Fiber
3mg Cholesterol
365mg Sodium

Exchanges:
4 Grain(Starch)
0 Lean Meat
1 1/2 Vegetable
1 1/2 Fat

Panzanella aka Tuscan Bread Salad

Yeah, yeah, I know. Bread salad? Give it a chance. My camera still doesn't work and I'm not purchasing one between now and Christmas because I might screw up some individuals gift to me or something.

This is a great little side dish with some grilled chicken.

8 slices italian bread, toa and cubed
4 tablespoons extra virgin olive oil
3 tablespoons red wine vinegar
4 cups cherry tomatoes, whole, halved
2/3 cup red onion slices, thinly sliced
1 1/2 cups cucumber slices, peeled and sliced
1/2 cup basil leaves, washed, drained, and shredded
1 teaspoon kosher salt, to taste
1 teaspoon fresh ground black pepper, to taste

1. Coarsely crumble the bread into a large serving bowl. Add the tomatoes, cucumbers, onion, and basil. Toss. Add the olive oil and vinegar over the bread mixture.

2. Season with salt and pepper

3. Toss well to coat.

4. Garnish with whole basil leaves if desired

Per Serving:
282 Calories
15g Fat (47.9% calories from fat)
6g Protein
32g Carbohydrate
4g Dietary Fiber
0mg Cholesterol
720mg Sodium

Exchanges:
1 1/2 Grain(Starch)
2 Vegetable
3 Fat
0 Other Carbohydrates

Pasta Salad with a Gazpacho twist

Another vegetarian dish. Love pasta salad but want to make it a bit healthier and still give your taste buds a treat. Once again, the nutritional analysis follows.

Pasta Vegetable Salad

8 ounces Rotini, Twists, or Spirals, uncooked
4 medium ripe tomatoes, peeled, seeded and chopped
1/2 cup sliced green onions
1/2 cup peeled, seeded and chopped cucumber
1 clove garlic, minced
2 tablespoons chopped cilantro or 2 teaspoons dried cilantro
2 tablespoons olive oil
1 tablespoon red wine vinegar or white wine vinegar
1 teaspoon salt
Cayenne pepper, to taste


Prepare pasta according to package directions; drain. Combine pasta with remaining ingredients. Cover and chill at least 1 hour.


Per Serving:
152 Calories
4g Fat (23.7% calories from fat)
4g Protein
25g Carbohydrate
2g Dietary Fiber
0mg Cholesterol
275mg Sodium

Exchanges:
1 1/2 Grain(Starch)
1/2 Vegetable
1/2 Fat
0 Other Carbohydrates

Miso Soup

Looking for a vegetarian dish or just plain like Miso Soup, well here ya go, with nutritional information to follow.

Miso Soup (serves 6)

1 teaspoon soybean oil
2 cloves garlic, mashed
1/2 cup onions, sliced lengthwise
1 teaspoon fresh ginger root, grated
1/2 cup carrots, thinly sliced
1 cup mushroom, thinly sliced
2 tablespoons miso
1 tablespoon dry sherry, to taste
4 cups water


Heat oil in medium saucepan over medium heat. Add garlic and onions, sauté until soft. Add fresh ginger root, carrots and mushrooms. Cook an additional 5-10 minutes, or until vegetables are crisp tender.

Dissolve miso in 1/4 cup of the water and add it to the vegetables in the saucepan along with the remaining water and dry sherry. Reheat and serve.


Per Serving:
36 Calories
1g Fat (30.8% calories from fat)
1g Protein
5g Carbohydrate
1g Dietary Fiber
0mg Cholesterol
219mg Sodium

Exchanges:
0 Grain(Starch)
0 Lean Meat
1/2 Vegetable
0 Fat