1 stalk of celery, chopped
1 small onion, chopped
1 cup of bulgur
1 cup of chicken broth (I use fat free)
chicken pieces (probably 2 boneless, skinless chicken breasts)
1/4 teaspoon salt
1/4 teaspoon pepper
3 Tablespoons olive oil
1/4 cup honey
1/2 cup orange juice
1/4 cup lemon juice
1/8 teaspoon cayenne pepper
6 pitted prunes, cut up
Saute celery & onion in a little oil (1Tsbp) until onion is tender (around 3 minutes), Stir in bulgur, low heat, cook until bulgur is coated and starts to color. Stir in chicken broth. Bring to a boil. Lower heat. Cover & simmer until the liquid is absorbed, 10 mins or so. Meanwhile, sprinkle chicken with salt & pepper. Brown the chicken in the remaining 2 Tbsps of oil. Remove chicken. Combine the honey, orange juice, lemon juice and cayenne pepper in a 1 cup measure. Pour off any fat from your frying pan and add the honey mixture, stirring to scrape brown bits off the bottom of the pan. Return the chicken to the pan with the honey mixture and simmer covered for 20 minutes. Stir in the prunes. Spoon hot bulgur into a baking dish and place the honey chicken mixture on top of the bulgur to serve. If you make this ahead of time and freeze it, it can stay frozen for up to 1 month. To bake later - cover casserole with foil and bake at 400 for 1 hour or until hot(less time if you thaw it first)
*I made this tonight for supper and my family loved it. I will definitely make it again.
Monday, April 28, 2008
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Healthy Eating
How it all began
When I was a child my grandfather always had the most amazing garden. His whole back yard was the garden and it was wonderful. I loved every vegetable that he grew - he even grew his own summer savory which apparently isn't that easy to do. Anyway, Grampy helped me put in my first garden and gave me all the tips. I couldn't believe how much work it was. It takes a lot of dedication and love. Sadly, he is gone now but I remember all the love that went into the garden and how even when I was a bit older and I would visit, he would fill the trunk of my car with veggies and I would have to go around my apartment building and share with others as there was no way I could eat all of it before it went bad.
I think my interest in health was part Grampy and part my father. My dad was a health nut when no one else was (that I knew of anyway) I am talking back in the 1970's. I don't think a lot of people knew about some of the stuff that my dad would talk about. He referred to white sugar as "poison"..ok, a little extreme but you get the point. Dad would eat a teaspoon of honey and a teaspoon of bran every day. I think this is important because my father was given six months to live when he was 19 years old and he managed to live until he was 44 with many health complications. I cannot say for sure but paying attention to what he put into his body as far as his food went, may have bought him some very valuable time.
Then comes my mom who was so devoted to my father and continues to be even though he passed away in 1981. I witnessed her nurse him back to health many times and she was the rock that held everything together. She is an amazing woman and I know he would be very proud of her for how she handled everything when he had to leave. My mom had to experiment with recipes to make them adaptable for dad's diet. He was on dialysis and could not consume any salt. If you have never had regular food without any salt - take it from me, it can be pretty bland. She was very creative and she did it with lots of love....
So for Grampy, Dad and for my mom who helped create that passion in me.............
I think my interest in health was part Grampy and part my father. My dad was a health nut when no one else was (that I knew of anyway) I am talking back in the 1970's. I don't think a lot of people knew about some of the stuff that my dad would talk about. He referred to white sugar as "poison"..ok, a little extreme but you get the point. Dad would eat a teaspoon of honey and a teaspoon of bran every day. I think this is important because my father was given six months to live when he was 19 years old and he managed to live until he was 44 with many health complications. I cannot say for sure but paying attention to what he put into his body as far as his food went, may have bought him some very valuable time.
Then comes my mom who was so devoted to my father and continues to be even though he passed away in 1981. I witnessed her nurse him back to health many times and she was the rock that held everything together. She is an amazing woman and I know he would be very proud of her for how she handled everything when he had to leave. My mom had to experiment with recipes to make them adaptable for dad's diet. He was on dialysis and could not consume any salt. If you have never had regular food without any salt - take it from me, it can be pretty bland. She was very creative and she did it with lots of love....
So for Grampy, Dad and for my mom who helped create that passion in me.............
Me with my mom in the garden 40+ years ago
Getting Started
This blogspot is titled "Fiber Fanatic" because after a lot of reading and research (there is so much out there) I think our lifestyles need to focus more on our fiber intake. Eating foods that are high in fiber are the ones that are better for you anyway. Also, you need to keep in mind that 1 gram of carbohydrates = 4 calories, 1 gram of protein= 4 calories, 1 gram of fat = 9 calories, 1 gram of alcohol = 7 calories and 1 gram of fiber = 0 calories. We don't often hear this...seems like everyone is counting calories and fat grams. Don't get me wrong, you still need to have a reasonable intake of calories divided into carbs, proteins, fat, etc but you can be full for much longer if you eat fiber rich foods. Fiber is the part of food that cannot be digested...that is why it has no calories. It is a type of complex carbohydrate. Fiber can be found in vegetables, fruits, seeds, nuts, legumes and grains.It is well known that Canadians eat too little fiber (on average 12 grams per day) and we should be eating 35 grams a day. It is possible to go as high as 60 but I don't ever get close to that...35 is fine but shoot for 35 each and every day. To begin...increase a bit each day and drink lots of water and if you like, herbal teas. If you increase too quickly, you may experience gas and bloating. I would suggest switching from white pasta to whole wheat pasta, white bread to 100% whole grain or 100% whole wheat bread and switch from white rice to brown. Making small changes will make a big difference and it may be easier to change gradually instead of all at once.
1 comment:
It's true. We loved it.
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