Recipe Fridays: Southampton Crab Cakes

    This is a favorite recipe of mine and it’s great for the summer season!

Southampton Crab Cakes

1/2 pound lump crabmeat

1/2 cup pecans, ground in food processor (3/4 for appetizer)

Salt

1 Tablespoon fresh chives, minced

2 tablespoons sour cream

2 tablespoons macadamia nut oil (for appetizers you will need 3)

6 large shallots, sliced

16 leaves flat-leaf parsley

Place the crab meat in the mixing bowl. Add 1/4 cup of the pecans and the salt, chives, and sour cream. Blend well. Heat the oil in a skillet. Add the shallots. Saute over medium heat for about 3 minutes.

For appetizers, form the crabmeat mixture into balls the size of walnuts. Roll the balls in the remaining pecans. Flatten the balls into the shape of small burgers and place in the oil. (For a main dish, make four burger- shaped crab cakes and cook for 5 minutes on each side.) When all the crab cakes have been placed in the oil, cover the pan and allow the cakes to cook through for 3 minutes.

Remove the cover, gently turn over each crab cake (you don’t want them to fall apart) and brown on the other side for 1 minute. Carefully remove the cakes from the pan and spoon the pan juices over them. Allow to sit for 5 minutes before serving. Garnish the appetizers with a piece of flat-leaf parsley.

Avoiding the Unhealthy Often Disguised as Healthy Foods during Grilling Season:

Just follow these tips and enjoy Grilling Season!

1. Steer Clear of the Potato Salad – yes we know it’s good, but there is no nutritional value in it at all.  White potatoes, mayonnaise, onions – perhaps a few other ingredients.  Treat it as a white food because even though your host may use red or new or purple potatoes, the inside is still white.
2. Avoid the Buns – simple to do; meats sit on a plate quite nicely – bring your own knife if you have to
3. Cole Slaw is Not your Friend – it may be a vegetable but cabbage has one of the highest carbohydrate counts of any vegetable.  Also, many times there is sugar tossed into the mixture. Although there may be some purple cabbage or even carrots shredded into this concoction, it is primarily a white food.
4. Pitchers of Drinks should be Pitched – these are usually the margaritas, sangrias, etc.  These are hidden sources of tons of sugar.  Avoid the rose or white wine and instead try my summer favorite – organic cucumber vodka martini.  There are plenty of other flavored vodkas or other spirits and mix them with flavored seltzers – very refreshing on a hot summer evening.
5. Step Away from the Pasta Salad – does anyone even serve these anymore? Pasta is so passé – it’s almost more of a social faux pas than a dieting one
6. Just Say NO to the Corn on the Cob – while it may be fresh, local and seasonal, it is nothing more than a starch – what do they feed cows to make them fat?
7. Be Careful with Condiments – Catsup contains more sugar than ice cream – stick to mustard and mayonnaise and not the fat free versions; they also contain more sugar than the regular versions.
8. Clearly Avoid the Cakes – and any other sugary confections; try an after dinner cheese plate (very European) or melons and berries if offered.

Grilling Season is upon us…

Grilling season is truly my favorite time of the year; in fact, I do it all year long. I love the way the food tastes and it can be truly healthy for you.  So, with that in mind, let’s move on to Eating without Deprivation or Stuffing yourself till you’re full:

1. Steak – I can’t resist a grilled steak.  Leave the fat on and trim it after it’s cooked and before you serve it. It will keep the meat more tender.
2. Choose leaner cuts – there are several options here according to your budget: New York Strip, skirt steak and sirloin are excellent choices. For sirloin, it will get tough as you cook it, so cut it against the grain.
3. Tenderize – prior to cooking them I use an acid based marinade such as lime juice, macadamia nut oil and whatever spices suit my fancy that day. I have included a few marinades in this newsletter – it doesn’t all have to be drenched in sticky, sugary red sauce to be considered barbecue.
4. Burgers and Dogs – a perennial favorite that can still be healthy and inspire weight loss. Choose hot dogs that are organic and free of preservatives. My personal favorites are from Niman Ranch.  As for burgers, choose local, grass fed beef and try to make them interesting – I have many burger recipes in my books and I have even included one here.
5. Pork – this is my next favorite and perhaps some of the most popular barbecued meats.  However, I generally tend to stay away from ribs for the most part and use a good tenderloin.  Not only is it incredibly lean – leaner than a skinless chicken breast, but packs a ton of flavor and cooks super quickly.  For either ribs or tenderloin or even center cut pork chops, I like them cowboy style – macadamia nut oil, salt, cayenne, adobe, and hot smoky paprika. Let them marinate for a few hours.
6. Poultry – I find chicken to be boring so really spice it up.  Get creative in the spice aisle; try Indian, Thai or other exotic spices.
7. Seafood – this is a real challenge as fish tends to cook really quickly on a hot grill.  But, just think of all those healthy omega 3 fatty acids you’ll be getting.  For shellfish such as shrimp or scallops or even calamari, I will marinate them and then place them on a water soaked wood skewer so they can be turned really easily.  For other fish, leave the skin on as that is a great source of calcium and a crunchy fish skin is delicious; and marinade them in a favorite mixture and wrap in foil and place on the grill – fish takes minutes remember.
8. Vegetables – do yourself and your guests a favor and invest in a vegetable basket made specifically for the grill.  Chop and marinade the vegetables – I use what is fresh that day from the farm but choose assortments that are different colors to get the most anti-oxidants from your meal.  Place them on the grill and enjoy.
9. All meats should be brought to room temperature before cooking them as it enhances the flavor; they can be cooked quicker and does not dry them out.
10. When removing meats from the grill, allow to  stand 15 minutes before serving or carving as the food will continue to cook so be careful not to over- grill.

Here’s to a healthy and blissful Summer Season!  Happy Grilling!

Recipe Fridays: Summer Squash Soup

With Summer approaching, this is a great recipe. Can be served both hot and cold. The taste is divine.

Summer Squash Soup

Serves 8.

Ingredients

 1/4 cup macadamia nut oil

8 cups yellow squash, diced

4 stalks celery, with leaves, diced

1 medium onion, diced

64 ounces organic chicken broth or homemade organic chicken stock

1 pint heavy cream

1/2 cup Parmesan cheese

Black Pepper, freshly ground

Salt, to taste

Over medium heat, add the Macadamia nut oil to a large soup pot. Add the squash, celery, and onion. Cover and cook until the vegetables are soft and the squash starts to break down. Add the chicken broth and simmer until the broth reduces by half. Add the heavy cream and Parmesan cheese and mix thoroughly. Just before serving, add pepper, and taste the soup to see if it needs any salt.

This may be served with a small dollop of sour cream or a pinch of cayenne pepper.

You Started Excercising…Now What? Measuring Success…

OK you have been doing this for awhile….

You started exercising, you feel good, you are losing size, and people say you look great, but the scale is not budging.  So what are you doing wrong? – Probably nothing.  In fact, most likely you are doing everything right.

So instead of relying solely on the scales, as a measure of success, let’s look at other parameters: 

1. First, start measuring yourself every 1-2 weeks. (Chest, waist, abdomen, hips, thighs and upper arms)
2. Keep a log of the total inch loss.
3. Next look at the health issue you had before starting your lifestyle change.
4. Was your cholesterol, triglycerides, blood sugar or blood pressure borderline or high?
5. Was your HDL (good cholesterol) low, and LDL (bad cholesterol) too high?  Were you tired and stressed out?
6. Exercise, along with a good diet, helps stabilize blood sugar and insulin levels, lowers –Blood Pressure, cholesterol, triglycerides and LDL, and raises your HDL.
7. Exercise also helps lower cortisol (the stress hormone), which in turns helps increase energy, and helps you deal with stress better.
8. Size loss, increased energy, and improved health should keep you motivated even when the scale doesn’t budge.
9. Pounds lost are only a small part of the total picture.
10. A healthier, trim and fit smaller you is the true measure of success.

Now wasn’t that the original goal?

The 411 on Allergies

May 12^th begins Food Allergy Awareness Week.  There are no colored ribbons to kick off this week, but maybe, there should be. It is estimated that 3% of the American population has true food allergies, but the incidence among children has risen 18% since 1997. According to one study, 4 out of 100 children have food allergies or sensitivities, and 1 out of 133 children have wheat sensitivities. Somehow, given those last two figures, I think 3% is a low estimate.

Never the less, 5% of individuals with food allergies (children & adults) have severe, immediate symptoms called anaphylaxis, affecting the airways (asthma, difficultly breathing), skin (hives) or digestive tract (nausea, vomiting & diarrhea). These symptoms can be triggered by ingesting, or inhaling a minute amount of an allergen. The symptoms are intense, require medical intervention, and can be fatal. (Individuals with this severe form of food allergies should carry an epi-pen and antihistamines with them at all times.) This type of allergy is an IgE mediated allergy.  The diagnosis is confirmed by a positive intradermal/skin testing or by a IgE mediated RAST, blood test.

Tree nuts, peanuts, soy, sesame seeds, eggs, fish and shellfish are the most common foods causing anaphylaxis. IgE allergies are generally considered a permanent fixed allergy & must be avoided.

The remaining 95% of the population with food allergies/sensitivies have IgG mediated allergies. Symptoms are often delayed, appearing a few hours, or days after ingesting the allergen. Symptoms can vary depending on the amount, or if the item was ingested with other allergens. Nuts, peanuts, soy, corn, milk (casein), eggs, wheat and other gluten grains are again the most common food sensitivity, but any food eaten frequently, can become an allergen.

Symptoms can include; congestion, headaches, migraines, fatigue, lethargy, fluctuations in weight, swelling, palpitations, asthma, skin rashes, gas, bloating, diarrhea &/or constipation. Some individuals experience behavioral changes, irritability, insomnia, brain fog, ADD, ADHD, or intense cravings.

We have used  the ALCAT blood  test since the 90’s to diagnosis IgG mediated allergies/sensitivities, as skin testing and RAST test are almost always negative.

Treating food allergies/sensitivities often requires eliminating offending items for a period of  3-6 months, allowing the body time to heal. Often, foods can be reintroduced on a rotation basis, without triggering symptoms.

Another treatment option for food allergies/ sensitivities is Nambudripad’s

Allergy Elimination Technique. NAET is a synthesis of various medical disciplines including allopathy, acupressure, kinesiology and nutrition. NAET utilizes Muscle Response Testing which indicates the kinetic imbalance in the body caused by allergens/or sensitivities.  It is a treatment which I have used successfully with my own family. NAET results in improved tolerance to food and chemical sensitivities because it is painless, and non-invasive, it can be used on children and adults of all ages.

Seasonal Allergies

Seasonal Allergies

Check out my interview with A Distinctive Style Magazine on Seasonal Allergies.

by realitybitez

Wild Wahoo with Greens and Cole Slaw

A staple in the island of Montserrat, Wild Wahoo is a great source of dietary minerals and protein. I paired grilled wahoo with some fresh greens and a cole slaw.

Recipe Friday: Grilled Shrimp and Asparagus with Lemon Shallot Vinaigrette

Grilled Shrimp and Asparagus with Lemon Shallot Vinaigrette

¼ lemon

½ tbsp shallots, finely chopped

¼ cup macadamia nut oil

Salt

Freshly ground black pepper

¼ lb asparagus

¼ lb large shrimp, peeled, tails left on and deveined

1/3 cup Pecorino cheese, shaved

1. Prepare Grill for medium high heat – can also be done on a skillet
2. Grate zest from lemon into a bowl.
3. Add ½ tbsp juice from lemon, then shallots and whisk in ½ tbsp of the oil.
4. Season with salt and pepper
5. Spread asparagus and shrimp on a baking sheet and coat with oil, season with salt and pepper
6. Transfer to the grill and cook, turning occasionally for 4 minutes – remove from grill
7. In a bowl, toss the asparagus with the vinaigrette. Season with salt and pepper.
8. Plate the asparagus and top with shrimp. Drizzle with the vinaigrette and sprinkle with cheese

Recipe Friday: Roasted Eggplant Dip

Roasted Eggplant Dip

½ Eggplant

½ tsp and ½ tbsp macadamia nut oil

2 ½ peeled garlic cloves

¾ tbsp Tahini

¾ tbsp fresh parsley, chopped

½ tbsp fresh lemon juice

Salt and freshly ground black pepper to taste

1. Preheat broiler. Prick eggplant all over with a fork and rub with ½ tsp of mac oil. Insert garlic cloves into the eggplant
2. Place eggplant on a pan in broiler and cook until charred all over and softened, turning often to ensure it cooks evenly.
3. Remove from broiler, peel off skin, cut in half lengthwise, and remove seeds. Chop into a puree or run through a food processor and place into a bowl
4. Stir in the tahini, parsley, lemon juice and ½ tbsp of Mac oil. Season to taste with the salt and pepper
5. Serve with kale chips