Add some spice and flavor to your life with Coconut Oil and Florida Flavors

Alright, so here's another way to incorporate healthy coconut oil into a dish...oh, and by the way, incorporate a "great flavor", namely, Floridian flavors with pasta! This dish will help you lose weight, improve your immune system, healthier skin, and fight against heart disease (to name a few), great tasting (tropical flavors, spice, and bright flavors), and looks great....Sounds good?, Lets get to it!...

So you take your basic pasta recipe - pasta sauce, pasta, and maybe a protein or veggie to go with it...so for the people who don't like their veggies, I'm doing you a favor by making it into a sauce...and if you want something that makes you say, "hmmm?", we're taking what Floridian flavors of citrus, garlic, cumin, tropical fruit, and jalapenos (scotch bonnit peppers, actually, but I can't handle that kind of heat!)(it doesn't make me a bad person, hahaha!)...ok, focus!....

So take your pasta sauce recipe that you like, add the Floridian flavors, and you have something really good...BUT...to make it GREAT, lets add coconut oil and make this actually healthy for you without sacrificing flavor...treat the coconut oil like you would butter, and enjoy!

Floridian Inspired Sun-Dried Tomato Sauce with Rigatoni and Shrimp

Serves 4

Sauce:
1/2 cup sun dried tomatoes
8 cloves of garlic
4 oz light olive oil
2 tbsp tomato paste

Salsa:
3 tbsp light olive oil + 1 crushed garlic clove
2 shallots - finely diced
1 to 2 jalapenos (1 = light spicy / 2 more spicy)
*authentically, you need a scotch bonnit pepper or even a habanero
2 garlic cloves, minced
1/4 cup pineapple, finely diced
2 oz lemon juice (use lime juice if you have it)
1/8 tsp cumin
1/4 coriander
salt and pepper to taste

2 tbsp coconut oil, unrefined/virgin

16 oz rigatoni pasta, reserve some pasta liquid, if needed

12 ea medium sized shrimp, peeled and devined (frozen or fresh)

2 tbsp, finely chopped Italian parsley

Make the sun-dried tomato sauce, in your food processor, add the garlic, olive oil, tomato paste and sun-dried tomatoes, puree until smooth. Set aside.

Cook your pasta to al dente in salty boiling water - time your pasta accordingly - you want your pasta done when your salsa is done.

Make your salsa, add your olive oil and infuse the oil with the crushed garlic on medium heat, 5 minutes. Remove the crushed garlic and mince into the rest of the garlic. Add the shallot and saute on medium heat until translucent, 2 minutes. Add jalapeno, garlic and saute, 2 minutes. Add pineapples, lemon juice, cumin, coriander, and 1/2 tsp salt and 1/2 tsp pepper (watch your salt!) cook for 2 more minutes. Add coconut oil and stir until oil is melted into salsa, 2 minutes.

Combine your dish. Add sun-dried tomato to salsa and stir to combine, cook for 2 more minutes, you want to have a slight cumin flavor, so add more if you need it. Adjust seasoning again as needed (again, watch the salt). Add pasta and reserve some pasta liquid if you need it. Toss pasta and aerate the sauce with the pasta. Turn off heat, and add shrimp and continue to toss until shrimp just turns pink. Add parsley to garnish and enjoy!

If you have crusty bread, use it to pick up the sauce at the end of the dish!

Be GREAT, One Meal at a Time!!!
Jameson

Coconut Oil...not your average saturated fat!

Alright, I haven't done a post for a LONG time, so lets get cracking...

Just back from a trip to Florida and boy, did I eat GREAT!...but more importantly, the flavors of the "Floribbean Diet" are outstanding, in particular, Coconut...and lets concentrate on Coconut Oil..

So lets talk about the flavor first...ahhhhh, "it tastes like coconut????"...No...actually, coconut oil doesn't really give you a "taste",per se, but what it does do is give you the "aroma" of coconut and is very subtle...as long as you use it with other mild flavors, the coconut aroma will be present...as long as you keep your mouth closed (similar to wine tasting), as you breathe, you will experience the coconut aroma to the foods you're eating or cooking in this case...so it's really a treat to all of a sudden have a "pina colada moment" while you're enjoying your sauteed fish or chicken...NOTE: please use the "unrefined or Virgin" oils...and it's a "medium heat cooking oil" so no deep frying...treat it exactly you would with butter...

Now to the health benefits:

Check out this website Organicfacts.net, for more detailed information:

• maintaining cholesterol levels
• weight loss
  
• increased immunity / antioxidants
• proper digestion and metabolism
• relief from: kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength.
  

So what's my point???...Without getting in trouble with trademarks, but, Coconut Oil "tastes great, less filling"!!!!...Lots of Flavor with even more Health Benefits!...need to work on that slogan!...

So look for Coconut oil in your stores, and treat it like butter in your cooking, baking, etc. And you'll also be doing your body a favor by making it healthier, stronger, and happier!!!!...

Here's a dish I made that was inspired by my trip:

Sauteed Mahi Mahi in Coconut Oil with a Lemon, Cumin, Cayenne and Shallots, with Roasted Potatoes and Broccoli


Be GREAT, One Meal at a Time!
Jameson

Take something and make it "better"

So there's an adage, "if it's not broken, don't fix it..." However, there's nothing in that statement that says, if you want something more, go make it better!!!....So I'm sharing my brownie recipe from a girl from college who told me that brownies from a box are gross...and i believed her and I've been making this recipe for years!...I don't know why, but I share this recipe with others in the past, and they can't get it, so I don't know...I've changed it a bit to suit my current tastes and new knowledge that I've picked up along the way...so my recommendations are to look for products like these to substitute and increase the nutrition in your brownies and add flavor at the same time:

• Nut flours (i.e. Almond Flour)
• Coconut Flour
• Whole Wheat or Whole Grain Type Flours
• Nut Oils (La Tourangele has an excellent line of nut oils to add flavor)
• Palm Sugar or Agave Nectar to keep the GI of the dish down without using artificial sweetners
• Add citrus zest to add more flavor and depth to your chocolate based desserts
• Experiment with coriander, cardamom, and nutmeg to add more layers of flavor to your baking
  

The point of this post is not to show off a great brownie recipe, but it's to demonstrate that with a little information about healthier ingredients, you can take something that is already good, and make it "gooder!!!!" by using healthier and flavorful ingredients!...

Jameson's Brownies


Dry Ingredients:

• equal portions whole wheat flour and almond flour to make 3/4 cup
• 1/8 tsp baking soda
• 1/8 tsp sea salt (or 2 small pinches)

Wet Ingredients:

• 3 Tbsp of water
• 3/4 cup of Palm Sugar (this sugar has a lower GI than regular sugar and just as sweet)
• 9 oz semi-sweet chocolate chips (60% or higher)
• 1/3 cup walnut oil (butter substitute)
• 1 1/2 Tbsp Vanilla Extract (use real extract in lieu of imitation)
• 1 1/2 Tbsp Sherry Wine (Harvey's Bristol Cream)(or Baileys or Kahlua or Godiva Liqueurs)
• 1/2 Tbsp Orange zest ( you want the orange smell from the oils)
• 2 large eggs, brought to room temperature (this is key to make sure you're add ingredients together at relatively the same temperature)
  

Pre-Heat your oven to 325-degrees, line a 9x9 or any other baking dish of comparable size with parchment paper so that you can easily take it out afterwards with no brownies sticking.

Mix your dry ingredients. Measure and sift your flours and add the salt and baking soda. Set aside

Take a sauce pan and add to it the water and sugar and bring to a boil. When the caramel starts to bubble, add your walnut oil. When the mixture is boiling, turn off the heat and add chocolate and stir into mix. When the chocolate is completely melted, add vanilla, sherry and orange zest mix into chocolate.

With an empty heat proof bowl and a silicone heat proof spatula, pour the chocolate into the bowl. Crack eggs into a separate bowl and make sure no shells go into the mix. With a whisk in hand, add the eggs to chocolate and whisk quickly to prevent the eggs from curdling. Add dry ingredients and whisk into chocolate mixture until just incorporated (try not to over whisk to keep the brownies moist instead of chewy). Pour mixture to baking dish and heat on 325-degrees for 15 to 20 minutes or until toothpick comes out clean. It's important to set your time to about 15 minutes and then check it periodically to prevent burning and thorough cooking in the center.

Remove and allow to cool. Cut and serve with "Agave Dream" Vanilla Ice Cream (low GI sugar used to make ice cream)

Serves 9
Be GREAT, One Meal at a Time!

Add some spice in your life...Creatively Make Something Your Own

So as far as cooking is concerned, it's not about how well someone can follow a recipe, it' really how well you use the recipe as a guide to make the dish reflect who you are and what you want to express to other people...this concept is common throughout the creative art world - you take a technique and then add your personal touch...you mix and match the best of what you like from a couple of different dances and turn the mix into your own unique dance style...you combine different types of music - classical and techno for example - come up with your own brand of music...the same rings true in cooking...as my mother used to say, you use "a recipe" as a guide and then you add your own personal touches to make it your own...so here's an example:

From my cookbook, "Mediterranean Food of the Sun", the "Bananas with Lime and Cardamom Sauce" recipe calls for limes, butter, a strange foreign sugar...and since I'm a health conscious kind of guy, I replace the butter for Almond Oil, the strange foreign sugar with Palm Sugar that helps keep your blood sugar levels low, and continue to use limes or lemons...But here's where I put my spin on it: I add cinnamon to the mix to also aid in lowering blood sugar levels and a another layer of flavor, and then I want to add another fruit to the mix, so I diced some pears to add contrast in flavors and textures with the bananas, and then for another layer of contrast, as Emeril Legasse puts it, "I kicked it up a notch" by adding a dash of cayenne pepper which leaves a very mild heat on your palette that makes you want to crave for some vanilla gelato!!!!...

And what do you have???...a completely different dish from the cookbook that is similar but now is completely my own because i used the recipe as a guide and put my own personal creative touches to express who I am and what I want to impart on whomever I'm going to serve it to...

So here's my recipe as adapted from the cookbook I am using for you to try and enjoy:

"Be Great, Bananas with Lemon and Cardamom Sauce

• 6 small bananas - sliced lengthwise and in halved (now you have 24 pieces)
• 1 Pear - cored and diced into 1/4" pieces
  
• 4 Tbsp of Almond Oil Extract
• 1 tsp cardamom-powder
• 2 Tbsp cinnamon
• 1/4 tsp cayenne pepper
• 1/2 cup flaked/ slivered almonds
• Half a Large lemon, to zest and one 6-inch peel for garnish
• 1/4 cup Palm Sugar or Low GI sugar substitute
• 2 Tbsp Dark Rum

-In a saute pan, add half the almond oil and bananas and saute until golden brown. Make sure you leave them alone to allow the sugars in the bananas to carmelize and give you a crust...As Tyler Florence says, color means flavor...Add half the cinnamon and distribute evenly throughout the bananas. Once golden, remove and place in a heatproof dish.

-Use the same pan and add the remaining Almond oil and almonds and cardamom until almonds are golden-pay attention because the almonds will brown fast and will burn on you if you're not watching them.

-Once their brown, add the palm sugar and lemon juice and lemon zest and allow the sugar to carmelize...reduce the heat, and add remaining cinnamon and cayenne pepper and continue to stir to incorporate.

-Take the pan off the stove and add the rum (you must do this to avoid uncontrolled flame outs), continue to stir...add the diced pears and cooked bananas and turn off the heat and fold the fruit into the sauce, careful not to break the bananas.

-Return all of the mixture to the heatproof dish...take the lemon peel, and twist and garnish...serve with vanilla ice cream/ gelato.

this should serve 6 people

Be Great, One Meal at a Time!

Law of Attraction-Attracting Great Nutrition with Great Fitness

I am a big believer and practitioner of "The Secret" (book by Rhonda Byrnes) and the "Law of Attraction" on how what you feel and think will attract those same things into your life...if you feel lousy and think that you're unworthy, well, that's what you are going to have in your life...but if you CHOOSE to actively think and feel that your are worthy, that you are somebody, that you are special, and start feeling good about yourself by doing things in life that are good, then guess what?...your choice to change your thinking and feeling will change your life and you will attract more of those good things into your life that are in line with what you're thinking and feeling...it really is that simple...

And for myself, at a friend's party, I introduced myself to Kristen Nolan who is a personal trainer (I LUV My Body Fitness) and she is a firm believer in making active choices to include fitness and exercise into your life to feel and "be" better in life...She also believes that good nutrition is an integral part of a healthy life and spreads this message to her clients. I believe in fitness and exercise and you know, I love food and believe that great food and great health can be one and the same. Believe this or not, I don't care, but I believe my feelings and her feelings attracted each other and put us in the same room at the right time and the right moment...I hope to connect with her and share my passions for great health and great taste with her passions for great fitness and exercise for healthy, strong and meaningful lifestyles...what's my point???...

My point is that if you want a GREAT life, you have to think that you're life is Great, that you are Great, and do the things that are required to have the rewards of a Great life...And if you do, you will attract people who think like you and feel like you and slowly, you will surround yourself with positive people who are in line with what you believe and I promise you, life will look and feel Great!!!!...Both Kristen and I have realized this concept for ourselves; she's spreading the word of exercise and fitness and I'm doing the same thing by combining great nutrition and great taste to make other people's lives Great...and hopefully we can help each other help more people together!

So I'd like to share a link to Kristen's website and blog and a comment I made to her Jan. 22 blog posting for 11 ways to include simple nutrition into a busy life.



Be GREAT, One Meal at a Time!
(Sauteed Cod with Mediterranean Sage and Lemon Sauce-Rosemary Roasted Veggies-Olive Oil Toasts)










Kristen Nolan - I LUV my Body Fitness
Website - http://www.sanfranciscofatloss.com/
Blog - http://www.kristenfitness.com/

My Comment (in blue italics) to Kristen's Jan. 22 Blog Entry:

11 Healthy, Quick and Easy Snacks for Busy San Franciscans

1. 5 Whole Grain Crackers with cheese. I recommend Ak Mak or Raincoat Crisp Crackers

2. 1 cup Plain Yogurt with 1/2 cup blue berries mixed in. I love the brands FAGE and Saint bonnet
-Try the Greek Gods greek yogurt brand - the flavoring is already mixed into the yogurt for added convenience and consistent flavor throughout yogurt.

3. Handful of almonds and dried fruit (no added preservatives)
-Buy one bag of each and buy mini-tupperware containers that are 3/4 cup servings and place half-and-half nuts to fruit in each. For added flavor, add 1 tsp of cinnamon and 1 tsp of a log GI sweetner that can be shaken in the tupperware to incorporate with mix.

4. Preservative free granola or dried fruit and nut bar such as Kind Bars and Lara Bars

5. 3/4 Cup baby carrots and 4 Walnut halves

6. 1 Slice cheese with 1 apple or any piece of fruit

7. 1 Apple with 1 tbsp peanut or almond butter
-A variation of this would be to core and slice the apple into 1/4" slices, and toss with 1 Tbsp of Lemon juice, 1 tsp of cinnamon, and 1 Tbsp of Agave Nectar and place on one piece of whole grain bread and spread the peanut/almond butter on the other piece and combine as a sandwich. For texture, you can grill it like a panini or toast in a toaster oven.

8. 1 piece of celery with 1 tbsp peanut or almond butter

9. 1/2 cup soybeans with 1/4 cup dried fruit

10. 1/4 Avocado on 5 whole grain crackers or 1/2 slice of whole grain bread
11. 1 Tomato with Fresh Mozzarella cheese and basil
-Combine #10 and #11 - Toss in a small bowl 2 Tbsp of Extra Virgin Olive Oil, 1/4 Avo, 1 Plum tomato, seeded and diced, Mozzarella that is cubed into 1/4" pieces, 4 basil leaves that are cut into thin ribbons (or shred by hand), and 1 Tbsp Parmesan cheese and 1/2 tsp black pepper. Put salad into a sandwich sized tupperware/Gladware and eat with toasted whole grain bread.

Want to feel better about yourself and your life-8 steps to bring your life into focus

There are times in our lives when what you see, hear, and watch determine what we think about life...but that's A$$ BACKWARDS!!!!....YOU should be determining what you think about life and live YOUR life accordingly with what you VALUE!!!...so how do you get back to thinking about what YOU think is important instead of what other people tell you what is important????....follow these 8 steps and start them NOW and try it for a month:

1) READ from a really good book 15 minutes a day (The Secret by Rhonda Byrnes, The Money Book, Young, Fabulous, and Broke by Suze Orman, Rick Pitino or Lou Holtz Business coaching books, a book that stimulates your way of thinking)

2) Turn off the "Electronic Income Reducer" AKA your T.V. to be effective with your precious time...

3) Stop listening to the radio in the car and put a great book audio CD in your car and listen to it in your car!

4) Read less newspapers

5) ASSOCIATE with Like-minded, POSITIVE people...this will indirectly inject more POSITIVE energy into your life through association (join a club, team, group of people who have common goals and beliefs as you do that makes you feel good about yourself after you meet with them)

6) DRINK more WATER...take your weight divide by 2 and that is the number of OUNCES of water you need to drink...i.e. 192/ 2 = 96 OUNCES of water = 12 cups of water to drink per day or 3 full containers of my 32 oz Nalgene bottle

7) EXERCISE - do whatever - gym, riding you bike, walking, pilates, swimming, whatever...be more physically active

8) 15 minutes of REFLECTION: on what you want to do with your life, where you want to be with your life, how to improve areas in your life that make you feel bad...while you're in the shower, when you wake up/go to sleep, taking BART/train/bus, whatever...think about your life and how you can make it better...

Try these 8 things for 1 month and see how you feel, how you look, how you think, and how your life is going...if you like what have, try it again for another month and see what happens...if you don't, then that's okay too...Bottomline is to take control over your life and your thinking and your future as best we can...and if we can have a feeling of more control over our lives, then that's a GREAT start to having more meaningful lives...

Do you know you have the FREEDOM to choose what you eat and drink???

I am doing detailed research into diabetic and renal disease diets...if you thought going on a diet to lose weight was hard, that's a "walk in the park" compared to what you have to do if you have diabetes or kidney disease...what's my point???...once you have a diet-dependant disease, what you "should" do to be healthy now becomes "mandatory and restricted"...think about that for a bit...you HAVE to eat healthy and you HAVE less to choose from...

I have a diet dependent disease called GOUT...many Filipinos have this disease and with medications, it can be controlled...however, we cannot over indulge in the foods and drinks that we love, otherwise, our joints get inflamed and the pain that follows lasts for at least 5 days or more and is one of the most excruciating arthritic pains (at least that's how it works for me)...but for every lapse in judgment when I decide to have a Japanese beer because it will go great with sashimi; every time I decide to have one more glass of wine to have with my meal; every time I decide to indulge in Texas-style BBQ, my body will remind me what happens when I do not eat in moderation...and the rest of life (Friends, family, sports, music, etc.) outside of great eating and drinking is put on hold because my body is out of commission...so in some respects, my GOUT is a painful reminder of what happens when I don't eat a balanced lifestyle between great health and flavorful enjoyment...and striking a balance; "isn't that the point to being on a diet???"...to eat a certain way to allow ourselves to change our bodies, maintain our bodies, or sustain our bodies...but when the CHOICE to implement a diet is taken away from you and is then replaced with a MANDATE (follow this or suffer the consequences), you start to question yourself and you then realize, you want to have the ability to CHOOSE for yourself...again, let me spell this out for you: do you want the ability to CHOOSE the dietary lifestyle you want to do the things you want or do you want this FREEDOM taken away from you and then live a RESTRICTED dietary lifestyle???....think about this concept....the FREEDOM to CHOOSE the dietary lifestyle you WANT???...

I want to wrap this up on a positive note...WE ALL HAVE THIS FREEDOM TO CHOOSE UNTIL WE DECIDE TO GIVE IT AWAY!...if you don't know what healthy eating means, go look it up...if you want to know what a "restrictive lifestyle" means, go ask someone who has a diet-dependent disease...if you want to eat healthy, but want "flavorful enjoyment", go look up a Mediterranean Diet and what the people of the Mediterranean have been eating since the beginning of time...combine that with daily exercise, outdoor activities, and group activities, the Mediterranean peoples are probably the most liveliest people on the planet...I will learn more about the Mediterranean Diet and Cuisines I will be as "lively" as they are through healthy foods and flavorings that have stood the test of time...in my opinion, Healthy Food + Enjoyable Flavor = a GREAT DIETARY LIFESTYLE...go realize YOUR greatness and keep your FREEDOM to choose the foods and drinks you want with responsible portions...and when you're done eating GREAT and drinking GREAT, you can then proceed to enjoy a GREAT LIFE!...

Be GREAT, One Meal at a Time!....