Willpower for Health

By Dr. Linda MitchellNAN-0110-food col2-2c

Willpower, I wish it came in capsule form. I want to be healthy and live long and strong…I do… but. That’s the problem…but, there’s so much temptation out there, in my kitchen, my fridge, the supermarket, the quick stop…not to mention all those restaurants serving up dishes designed to wilt whatever willpower might be left.

Gotta keep trying…small changes over time equal big results. Here are some super swaps that can make a difference in your health:

 

Instead of rice choose baked potato…the spud has nearly three times the fiber that’s in a cup of cooked rice plus 1/5 of your daily dose of potassium which helps control blood pressure.

Instead of potato chips choose blue corn tortilla chips…more protein and fiber, less fat and calories.

Instead of croutons on your salad choose walnuts or pecans…nuts have good fat which can lower cholesterol.

Instead of ground beef or bacon, choose ground turkey or turkey bacon…lose over half the fat, turkey has much less fat than beef or bacon.

Instead of sour cream choose non-fat Greek yogurt…sour cream adds a shot of fat.

 

Pot Roast Rocks

There are lots of recipes for pot roast and with good reason…it is a delicious and easy addition to your go-to recipes. If you prepare it in a slow cooker, you can put it on before you go to work and come home to dinner practically making itself. All roasts are NOT created equal. I prefer chuck roast, because is well marbled which means it will be super tender when cooked correctly.

 

1 chuck roast (or shoulder or rump) about 3-4 pounds

2 tablespoons olive oil

2 onions

1 cup baby carrots (or cut whole carrots into small chunks)

1/2 cup fresh mushrooms (optional)

Salt and pepper to taste

1/2 cup beef broth (or use apple cider for a different taste…very good)

3-4 springs fresh herbs such as rosemary or thyme

 

Salt and pepper the roast. Heat oil in oven proof pan and quickly brown roast on both sides. Remove roast temporarily Toss in onions, carrots, and mushrooms and saute for a minute or two. Place roast back in pan. Add broth or apple cider. Add herbs. Place covered pan in preheated 300 degree oven and cook for 3-4 hours or until tender. (Can place in slow cooker on low for 6-8 hours.)

 

Famous Cabbage Soup Diet

1 bunch of green onions

2 bell peppers

1 (14.5) can tomatoes, diced

2 stalks celery, diced

1 head cabbage, sliced

1 package onion soup mix

6 cups water or broth

Salt, pepper and garlic to taste

 

Simmer or slow cook all until soup is done. Eat all the soup you want, whenever you want. ( I like this part especially).

 

Apple Cartwheels

(easy as can be, just stuff apples with a yummy filling and slice into rings)

1/4 cup peanut butter

2 teaspoons honey

1/2 cup miniature semisweet chocolate chips

2 tablespoons raisins

4 medium unpeeled red delicious apples, cored

 

Combine peanut butter and honey. Fold in chips and raisins. Fill centers of cored apples with mixture and refrigerate for at least an hour. Cut into 1/4 inch rings

 

Blueberry Walnut Bars

1 cup walnuts, ground

1/2 cup graham cracker crumbs

2 tablespoons and 1/3 cup sugar

1/3 cup old fashioned oats

3 tablespoons butter, melted

1 package (8 oz) cream cheese

1 tablespoon orange juice

1/2 teaspoon vanilla extract

1/2 cup whipped topping

2 tablespoons blueberry preserves

2 cups fresh blueberries

 

Combine walnuts, cracker crumbs, 2 tablespoons sugar, oats and butter. Press onto the bottom of an 8 inch baking dish coated with cooking spray. Bake at 350 degrees for 10 minutes. In a large bowl, beat cream cheese and remaining sugar until smooth. Beat in orange juice and vanilla. Fold in whipped topping. Spread over crust. In a micro-wave safe bowl, heat preserves on high for 15 seconds and then gently stir in blueberries. Spoon over filling. Refrigerate until ready to serve.

 

Amish Brunch Casserole

1 pound bacon, diced (may substitute 1 pound sausage)

1 onion, chopped

6 eggs, lightly beaten

4 cups frozen shredded hash brown potatoes

2 cups shredded cheddar cheese

1 1/2 cups cottage cheese

1 1/2 cups shredded Swiss cheese

 

Cook bacon and onion until done. Drain. In large bowl, mix together the remaining ingredients. Stir in bacon and onions. Transfer to a greased baking dish. Bake, uncovered, in a pre-heated 350 degree oven, for 30-40 minutes or until a knife inserted in the center comes out clean.  Serve with thick slices of toast and jelly.

 

Eggs Benedict Casserole

1 pound Canadian Bacon, chopped

6 English muffins, split and cut into 1 inch chunks

8 eggs, lightly beaten

2 cups milk

Salt and pepper to taste

 

Sauce:

4 egg yolks

1/2 cup whipping cream, heavy

2 tablespoon lemon juice

1 teaspoon Dijon mustard

1/2 cup butter, melted

1/4 teaspoon nutmeg (optional)

 

Place half the bacon in a greased baking dish and top with English muffins. Layer with remaining bacon. In a large bowl, whisk the eggs and milk together. Add salt and pepper to taste. Pour egg mixture over the top. Cover and refrigerate overnight. In the morning, remove from refrigerator. Preheat oven to 375 degrees. Cover casserole dish and bake for 40 minutes. Uncover and bake for 10 more minutes.

 

Sauce:

In a double boiler over simmering water, whisk the egg yolks, cream, lemon juice and mustard until the mixture thickens. Reduce heat to low and drizzle in melted butter, whisking constantly. Serve immediately with casserole.