Garlic and Olive Oil

In our house, the sure fire way to bring folks into the kitchen looking for food and companionship, is to get some aromatics going on the stove.
Perhaps the most efficient at getting the job done is simply olive oil and garlic.  Works like a charm, every time.
This year, I've come to realize that this same dynamic duo can turn a dreaded vegetable into a scrumptious treat.
The first recipe we learned to love was "Cauliflower Steaks", which has evolved into slices of cauliflower, roasted in the oven on our pizza pan, drizzled with olive oil, garlic, salt, and parmesan cheese.
After a little convincing from a friend, last night we tried the same technique with brussel sprouts.  Wow, what a transformation.  We'll be eating those again real soon!
Since our recent health and fitness class recommended vegetables, and suggested cauliflower and brussel sprouts as especially potent in nutrients and phytochemicals, I'm always game for new ways to eat these formerly shunned veggies!

Diet choices

This time of year is an inspiring time for reconsidering dietary choices.  We've just spent the holiday season over-indulging in our favorite foods, and relaxing with family and friends.  January also brings fresh new resolutions to improve our health, develop a good habit, or set our new goals for the year.

There are so many diets, and so many different advisors out there. Sometimes it can be overwhelming to keep up with them all.

For me, these health choices seem to resonate with a respectable level of truth - I will keep this updated as the truths evolve.  I'm a firm believer in continually challenging myself to improve - so change is inevitable.

#1 Strive to include more fresh fruits and vegetables in every meal and snack
#2 Eat many small meals, rather than one or two large feasts - Plan ahead to eat before you truly feel hungry
#3 Avoid foods with more than 5 ingredients, overprocessed or overpackaged foods.
#4 Share mealtimes with others, whenever possible, but don't let others negatively influence your own healthyy choices.
#5 Mindful eating - pay attention to the food you are eating as well as how you are eating it. Whenever possible - do not combine eating with other activities. For example, eating while watching TV.
#6 Avoid sodas, and other sugar syrups as much as possible.
#7 Include oat bran daily
#8 Try a new recipe or food often

Bran Muffins

Like many Americans, we are currently trying to reduce our cholesterol levels. OK, technically, reducing the HDL levels while maintaining the LDL levels, but I don't want to get into the technical details of our blood chemistry situation here.
This week's healthy recipe find is a modified recipe from The 8-week Cholesterol Cure (Robert E. Kowalski, 1989).  It's also found on the side of the package of Bran Cereal - which I would never have known about or purchased, if it weren't for this book.  I thank Mr. Kowalski for sharing information on this very palatable way to eat healthy, lose weight, and stay off the dreaded medications.
I have found that the dry ingredients fit perfectly in a quart sized mason jar - perfect for gift basket ideas.

My own adaptation for the recommended Bran Muffins:

Apple Cinnamon Bran Muffins

Set oven to 425 degrees. Find the muffin tin, and add 12 muffin papers.  In a mixing bowl, combine:

• 2-1/4 cup bran cereal
• 1/4 cup brown sugar
• 1-1/4 teaspoon cinnamon
• 1 Tablespoon baking powder
• 1/4 cup chopped walnuts
• 1/4 cup raisins

Stir this dry mix together in a mixing bowl.  Add these wet ingredients to the top:

• 1 cup apple cider [you can substitute other fruit juices, or a mix of fruit concentrate and milk]
• 2 eggs (you can omit the yolks if you are so inclined)
• 2 Tablespoons vegetable oil

Using a Fork, mix up the wet ingredients, then stir the wet into the dry mix until well mixed. Add:

• 1 apple, peeled and chopped into bits

Bake at 425 for about 17 minutes.  These are delicious warm right out of the oven, and just as good right out of your lunch bag on a rushed weekday.  Muffins are a little crumbly, but wonderfully gluten free and oh-so-good-for-you.  A happy indulgence.  Enjoy.