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HEALTH NUTRITION FITNESS LIFESTYLE DIET & WEIGHT CUISIecember 2010 www.TDN-Digital.com
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Gluten Free Pecan Cranberry TartIngredients: For Filling
1- cup roasted* pecan halves, divided2/3 cup sugar3 eggs1/3 cup dark corn syrup2 tsp. cider vinegar1 tsp. butter, melted2 tsp. vanilla extractpinch of salt1/2 cup dried cranberries chopped1 tsp. tahini (sesame paste)*Roast pecans 5-10 minutes at 350F. Remove from oven and cool.
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In another large bowl, combine sugar, egg, corn syrup, vinegar, butter, vanilla extract,
tahini, and salt. Mix until smooth. Gently stir in dried cranberries and roasted pecans.
Pour the filling mixture into the prepared crust, spreading evenly.
Bake the tart about 30-35 minutes at 350F.Filling will become golden. Cool before serving.
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While reviewing a new book, Gluten-Free
Girl and the Chef: A Love Story With 100
Tempting Recipes by Shana James Ahern
and Daniel Ahern (see page 37), I came pon
a familiar qote from Home Cooking: A
Writer in the Kitchen by the late Larie Colwin, a novelist
and possibly one of the best food writers of all timean
appropriate header to the Aherns acknowledgements
section: No one who cooks, cooks alone. Even at her
most solitary, a cook in the kitchen is srronded bygenerations of cooks past, the advice and mens of cooks
present, the wisdom of cookbook writers.
Colwins gratefl reminder of inflences broght
to mind a story my friend Lara sed to tell abot an
nsal family tradition. My apologies to Lara if I get
the details wrongthe story is at least two decades
oldbt the point remains the same even if the facts are
slightly skewed.
At one of her familys holiday gatherings where three
generations were represented, the hostess broght
to the table a trkey beatiflly nestled on a platterbt with its legs amptated at the ankle. A member of
the yongest generation wondered abot the trkeys
nsal appearance. Thats the way Ive always made
it, said the cook.
Bt why? the yongster persisted.
Becase thats the way my mother always made it,
replied the cook. Now crios herself, she asked her
mother why the trkeys legs had always been cropped.
Becase thats the way my mother always made it,
her mother said. Yo see where this is going. They all
trned to hermotherthe matriarch of the familyandasked why she ct the trkey legs off at the ankles.
Oh, she said. Becase the pan I had wasnt big
enogh. Thats the only way they wold fit.
What ghosts hant yor kitchen? Who inflences yor
cooking? Wed like to hear abot yor niqe family
food traditions. Tell s yor stories and well pblish the
best on or website.
From Todays Diet & Nutrition, happy holidays.
Editors Note
Digging Into the Roots
of Family Food Traditions
The Footless Turkey
KateJackson
President & CEO Kathln Czmanski
Vice President & COO Maa e. Honick
Publisher Maa e. Honick
EDITORIAL
Editor Kat Jackson
Senior Production Editor Tacy Dnning
Editorial Staff L DOio, Hath Gk, Jim Kna, Maiann Mallo
bandi rdding, Jliann Schaff, baaa Wothington
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Szann bowland; Shlly Cas, rD; Nancy Collins, PhD, rD, LDN;
David Fd, rD; Laa Pnsio, rD; bnda Ponichta, rD;
Jnnif e. Van Plt, MA, CWe, CWC
ART
Art Director Ssan Kilcoyn
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Director of Marketing and Digital Media Jason Fnchman
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Phone 610-948-9500 Fax 610-948-7202
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Plishing Company, Inc., 3801 Schylkill road, Sping City, PA 1947
Pmission to pint may otaind fom th plish.
To pdat yo -mail and contact infomation Click Here
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All aticls containd in Toays diet & Nutrition, inclding ltts to th dito, viwand ditoials, psnt th opinions of th athos, not thos of Gat Vally PlishinCompany, Inc., o any oganizations with which th athos may affiliatd. Gat VallPlishing Company, Inc., its ditos, and its ditoial advisos do not assm sponsi
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4 TODAYS DIET & NuTRITION
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on th cov
20 Healthy Holiday Desserts
26 Entertain With Interna-
tional Flair
34 Q&A With Amy Sedaris
37 Glten Free GoesGormet
aot th cov
Borbon Balls (page 8)Photo by Gary Dolgoff
20Healthy Holiday DessertsWith jst a few tricks p yor sleeve, yo can whip
p holiday treats that yo and yor gests can
enjoy withot gilt.
26Foreign IntrigueNeed some fresh ideas for holiday entertaining?
Scan the globe for new flavors.
Keftedes(Greek
Meatballs),page 29
DECEMBER 2010 5
Dcm 2010Volm 6, Nm 11
contnts
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in vy iss
4 Editors Note
7 Contribtors/Advisors
7 Coming Next Isse/Whats Cooking Online
52 uncommon Taste
Chilled Tea SobaNoodles and Ginger-Glazed MushroomsWith Lemongrass-Sesame Broth
halth8 Cooking for Health
A Heart-Healthy Sweet
10 Strategies Beating Stress
ntition14 Etcetera
15 The Latest Scoop
Portion Control
fitnss16 Etcetera
17 Good Moves Top 5 Moves
for Women at Menopase
18 How To 4 Ways to Sqeeze
in Exercise
lifstyl32 Pet Page
Cold Weather Pet Care
34 Q&A Amy Sedaris
dit & wight36 Etcetera
37 Gluten-Free Living
Glten Free Goes Gormet
cisin40 Etcetera
41 On the Side
Mshroom Relish
42 Books for Cooks
44 Gift GuideGifts for Food Enthsiasts
48 Chefs Table Sylva Senat
50 What I Cant Live Without
Gail Dosik
12
41
48
52
6 TODAYS DIET & NuTRITION
Dcm 2010Volm 6, Nm 11
dpatmnts
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Contributors
Advisors
Suzanne Bowland, fonder and president of GF
Clinary Prodctions, Inc and athor of
The Living Gluten-Free Answer Book
Shelley Case, RD, a leading international expert
on celiac disease and the glten-free diet and
athor of Gluten-Free Diet: A Comprehensive
Resource Diet
Nancy Collins, PhD, RD, LDN,
exective director of RD411.com
David Feder, RD, former top chef and magazine
editor, now director of S/F/B Commnications
Grop, a cooperative of experts conslting on
ntrition, food, health, and lifestyle
Laura Pensiero, RD, owner of Gigi Trattoria and
Gigi Market, fonder and director of Chef4Life,
and athor of Hudson Valley Mediterranean:The Gigi Good Food Cookbook
Brenda Ponichtera, RD, president of ScaleDown
Pblishing, Inc and athor of two Quick &
Healthycookbooks
Jennifer E. Van Pelt, MA, CWE, CWC, fitness
instrctor, healthcare research analyst, and
freelance writer
For or advisors fll bios and websites, visit
www.TDN-Digital.com.
CAROL M. BAREUTHER, RD, is a u.S.
Virgin Islands-based book athor,
radio and television program host,
and freelance writer who has
written for a variety of regional
and national pblications,
inclding Cooking Light, Vege-
tarian Times, Veggie Life, Carib-
bean Travel and Life, and Shape.
MICHELE DEPPE is an award-
winning freelance writer based
in Bothell, Washington
(www.micheledeppe.com).
LYNN GRIEGER, RD, CDE, cPT, is a
health, food, and fitness coach
in sothwestern Vermont and
online at www.lynngrieger.com.
MARYANN HAMMERS is a
California-based writer who
contribtes to national health
and lifestyle magazines andwebsites, inclding Shape, the
Los Angeles Times, and AARP.
org. She is also mind/body/sol
editor for 805 Living.
DEBORAH R. HUSO is a freelance
writer based in Ble Grass,
Virginia. Athor of the book
Moon Blue Ridge & Smoky
Mountains, she freqently writes
abot travel, agricltre, wildlife,
the environment, and otdoor
recreation (www.drhso.com).
CAROL SORGEN, who writes
abot health and wellness isses,
is based in Baltimore. Shes a
freqent contribtor to pblica-
tions sch as WebMD, The Wash-ington Post, and The Baltimore
Sun (www.carolsorgen.com).
JENNIFER VAN PELT, MA, CWE, CWC,
is a Reading, Pennsylvania-based
fitness instrctor who also works
as a healthcare research analyst
and freelance writer. With
nearly 20 years of experience
in the fitness indstry, shes acertified wellness edcator and
consltant.
TD&NNutrient Analyses
A ntrient analysis for each recipe
(except those already containing
analyses) is created sing Food
Processor SQL ntrition and fitness
software by ESHA. Recipes are
analyzed for calories, total fat,
satrated fat, mononsatrated
fat, polynsatrated fat, choles-
terol, protein, carbohydrates,
fiber, and sodim. Each amont
is ronded to the nearest whole
nmber. Nonspecific amonts
(for example, salt and pepper to
taste), decorative garnishes, and
ingredients that are not consmed
(sch as marinades or excessdipping saces) are not inclded.
ComingNxt
IssTh Gntl Sid of Galic
All Aot Ta
Diats Pvntion
Fitnss Plans That Wok
Dancing fo Halth
Infant and Kids Ntition
Whats CookingOnlinVisit or website at
www.TDN-Digital.com for
exclsive articles, book reviews,
prodct news, editors picks, and
a new recipe each weekday.
Ntition fo Halthy Tth
Mak Yo Own H-Infsd Oils
DECEMBER 2010 7
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Health cooking fo halth
Yo dont have to deprive yorself of
great taste to keep yor ticker in tip-top
shape. The proof? The New American
Heart Association Cookbook, 8th Edition.
Reflecting the associations most crrent dietary
and lifestyle recommendations, its brimming with
recipes600 dishes created to be long on taste and
short on fat, salt, and cholesterol.
If yo think less cant be more, pt these
Borbon Balls ot when yo have holiday gestsand see how qickly theyre devored.
Bourbon Balls
Serves 24; 2 cookies per serving
These tasty morsels are a hit at holiday parties.
Make them abot a week in advance so the
borbon can permeate the cookies.
3 cups finely crushed low-fat vanilla wafers
1 cup confectioners sugar, sifted, and cup
sifted confectioners sugar, divided use12 cup chopped pecans, dry-roasted
3 tablespoons light corn syrup
112 tablespoons unsweetened cocoa powder14 cup plus 2 tablespoons bourbon (plus more as
needed)
In a large bowl, stir together all the ingredientsexcept 14 cp confectioners sgar. Form the
dogh into abot 48 small balls. (If the
balls tend to crmble, stir in a few extra
drops of borbon.)
Pt the remaining 14 cp confec-
tioners sgar on a sacer. Roll each ball
in the sgar. Pt the cookies in an airtight
container. For best reslts, refrigerate for abot
one week to mellow before serving.
Per Serving: Calories 118; Total fat 3.0 g (Satrated fat
0.5 g; Trans Fat 0.0 g; Polynsatrated Fat 1.0 g; Mono-
nsatrated Fat 1.5 g); Cholesterol 5 mg; Sodim 33 mg;
Carbohydrates 21 g (Fiber 1 g; Sgars 15 g); Protein 1 g
Dietary Exchanges: 112 carbohydrate, 12 fat
Recipe used with permission from
The New American Heart
Association Cookbook, 8
th
Eitionby the American Heart Association,
www.crownpublishing.com,
www.clarksonpotter.com
A Heart-Healthy Sweet
8 TODAYS DIET & NuTRITION
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Helping people with diabetes
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Life is tough to balance.Diabetes doesnt have to be.
Good thing theres Glucerna. Because convenient, delicious
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spikes, which can lower A1C.*
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For more ways to find balance, visit us at glucerna.com
*Clinically shown to help minimize blood sugar spikes, which can help lower A1C when used as part of a diabetes management plan. Use under medical supervision.
2010 Abbott Laboratories Inc. 73902-001/December 2010
Look for Glucerna products in your supermarkets pharmacy or nutrition section.
7/29/2019 Dieta si nutritie
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Lets face it: Stress seems to be a part of
everyday life and an even bigger part of the
holiday season. Not only is it bad for both
body and mind, it can also wreak havoc on
even the most virtos of eating plans. If yo cant
eliminate stress from yor life altogether (and if
yo can, please let s know how!), yo can make an
effort to get it nder control and to keep yo fromreaching for the nearest bag of M&Ms.
By developing a nrtring way to relate to yor-
self, yo can redce stress and get more in charge of
yor eating, says California psychotherapist Tina B.
Tessina, PhD, MFT.
Her tips for beating stress?
lKnow how to pamper and comfort yourself. Make
a list of yor favorite personal rechargers. They can
be anything from a bbble bath, a yoga session, or
listening to yor favorite msic to a nap, a long walk
in the contry, or a phone conversation with yor
best friend. Make sre the list incldes simple things
yo can do inexpensively, sch as relaxing with a cp
of tea and reading a favorite book, to special treats,
sch as spending a night at a bed and breakfast or
having a massage and a facial.
lSchedule time to relax and play. If yo writepersonal time on yor schedle the same way yo
do other appointments, yoll be more likely to
actally take it. Join a class or grop that meets
reglarly for a relaxing activity sch as yoga or tai
chi or schedle a reglar manicre so yoll have a
garanteed place to relax.
lLaugh. Getting yorself a desk calendar with a
new cartoon every day, sharing a joke yo got via
e-mail, telling a coworker the cte thing yor kid
Health statgis
Beating Stress
10 TODAYS DIET & NuTRITION
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said or listening to his story, or talking abot a
fnny scene in the latest hit movie will lower yor
blood pressre, calm yor plse, and generally help
yo release a lot of stress.
lLet go of minor issues. Pt them in perspective:
Will they be important an hor from now or even 15
mintes from now? Most wont be.
lTake a time-out. Time-ots arent jst for kids. If
someone behaves badly in yor presence, giving
that adlt a time-ot is a powerfl and sbtle
way of fixing the problem. Jst become distant bt
polite arond the person who is not treating yo
well. Most of the time, the other persons behaviorwill immediately become more sbded.
Once yove got a handle on stress in general,
yo can take a look at how to keep yorself from
plnging into an eating frenzy.
Soothing stress with food is never a good
option, notes Alison Massey, MS, RD, LDN, an
otpatient clinical dietitian at St. Joseph Medical
Center in Towson, Maryland. When food cravings
kick in, the best strategy is to be prepared, says
Massey, who recommends preparing healthy foodalternatives for all environments: yor pantry, yor
desk, and when yore on the go. Keeping healthy
alternatives on hand not only saves money bt
allows yo to satisfy snack cravings withot going
overboard on calories and fat.
Here are some of her sggestions:
lPrepare your pantry, fridge, and freezer. If there
are foods yo know trigger overeating episodes, it
may be best to keep them ot of yor pantry, fridge,
and freezer. Make yor own microwave meals aheadof time for days when yo know yoll be stressed
and the thoght of cooking a meal is ot of the
qestion. Make doble batches of homemade sops
and freeze them in individal containers (make
sre yo measre the correct portion). Warm each
serving in the microwave and add a nice garden
salad and a slice of whole grain bread for a meal in
10 to 15 mintes. Keep frozen frit in the freezer to
make instant smoothies or yogrt parfaits.
lPrepare your desk. Keep black, green, or flavored
teas in an airtight container in yor desk. Theres
something soothing abot a hot beverage and if yo
dont add cream or loads of sgar, tea can be a low-
calorie treat. Masseys favorites are Bigelow Spiced
Chai and Liptons Black Tea Bavarian Wild Berry.
Craving crnchy? Nts, even flavored nts in the
correct portion (14 cp, or 1 once), can be a satis-
fying snack that provides protein, vitamins, minerals,and healthfl fats. If yore watching yor sodim
intake (and most of s shold), plain or roasted nts
are good choices. Fill a resealable plastic bag with
a portion or by 100-calorie packs to store in yor
desk drawer. Stocking frit cps (packed in jice) is a
nice way to help yo get an extra serving of frit in
the afternoon.
lBe prepared on the go. Especially on a hectic day,
it is easy to get stressed and hngry when yore on
the rn. The best strategy is to grab a few healthysnacks to pt in yor prse or gym bag. Granola
bars, especially those made with whole grains and 4
or more grams of fiber, are great choices along with
trail mixes (as long as theyre premeasred), fresh
frit, string cheese, and yogrt (jst remember to
bring a cooler with an ice pack if yo are packing
cheese and yogrt to go).
Carol Sorgen
DECEMBER 2010 11
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STreSSbuSTerS
If yo find that a little self-pampering redces yor
stress levels, try treating
yor face to Glorios Skin
Visible Lifting Tensor
Maskdesigned to tone
and hydrate the skin and
redce lines. Jst apply,
pt yor feet p for 10
mintes, and rinse it off.
www.comfortzone.it
Yo cant help bt relax
if yo practice Breath-
Centered Yoga With
Leslie Kaminoff. The
new DVD emphasizes
breathing techniqes that
have mltiple benefits,
inclding relaxation, and
leads yo in an effective
fll-body workot. To a
backdrop of Robert Spalding Newcombs serene
msic, Kaminoff, coathor of the best-selling book
Yoga Anatomy, teaches sers how to modify moves
and target postres and seqences to their own
needs, and hes modified certain poplar yoga
practices to redce risk and strain to the pper
body. The DVD has lots of helpfl bons featres.
www.humankinetics.com
One way to combat stress is by edcating yorself
abot it and then taking action. A good place to
start is The Chemistry of Calm: A Powerful, Drug-
Free Plan to Quiet Your Fears and Overcome Your
Anxiety. Henry Emmons, MD, will help yo qiet
yor mind and find relief whether yo sffer
from everyday stress or more debilitating anxiety.
Emmons, a psychiatrist
who embraces integrative
practices, offers a holistic
seven-step programeachstep focsing on a particlar
aspect of resiliencethat
encorages yo to harness
yor mind to restore calm.
www.simonandschuster.com
There are few things more relaxing than a long hot
soak. Yo can make it even better with Ones Bath
Fizzer, in for soothing scents derived from essen-
tial oils. No harmfl chemi-cals, jst natral ingredients.
And its eco-friendly
packaged with recyclable,
biodegradable materials.
The fizzer is jst one item
in a large line of pampering
prodcts from One.
www.onebathandbody.com
Theres probably not a sol who coldnt benefit
from reading Sharon Salzbergs Real Happiness:
The Power of Mediation, A 28-Day Program, pack-
aged with a CD of gided meditations. Cofonder
of the Insight Meditation Society and a leading
teacher and writer, Salzberg offers trly transfor-
mative tools that anyone can se to cltivate a
more tranqil life. If yore
one of the many people who
insist that meditation is too
difficlt, this book is proof
that it simply isnt tre.
Salzberg dispenses trly good
medicine that goes far beyond
soothing or frazzled nerves.
www.workman.com
Health statgis
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According to Lisa R. Yong, PhD, RD, an
adjnct professor of ntrition at New
York university and athor of The
Portion Teller Plan, portion sizes have
increased tenfold since the 1970s. And its not jst
heftier portions of jnk food. Case in point: The
National Heart, Lng, and Blood Institte estimatesthat 20 years ago a trkey sandwich contained 320
calories while today it may have 820 calories.
In todays world of sper-sized foods, is it possible
to get too mch of a good thing? Absoltely.
Nts are a great sorce of healthy mononsat-
rated fats bt theyre also calorie dense, meaning a
small amont contains a lot of calories. A 1-once
serving of almonds has 160 calories, so when yo
eat a handfl (abot 12 cp), yo take in roghly
410 calories.Theres also a big calorie difference between fresh
frit and dried frit. Jst 12 cp of grapes has 50
calories, while 12 cp of raisins contains 250 calories.
And yo may think that becase 100% frit jice
contains natral sgars, it mst be OK to drink a lot of
it. Wrong. One serving is 4 onces, yet most bottled
jices contain at least 12 onces, so if yo drink the
whole bottle, yoll consme at least three servings.
Olive oil contains mononsatrated fats that help
protect the heart. Yet all oils, inclding olive oil,contain 100 calories per tablespoon, so be carefl
not to se too mch.
Fill p yor cereal bowl with granola and yo will
likely eat for to six servings of a calorie-dense food.
Instead, sprinkle granola on frit or yogrt and keep
the serving size to no more than 14 cp.
Too mch milkeven nonfatadds extra calories
and potentially crowds ot other good foods from
yor diet. This happens so often in yong children
who drink a lot of milk and then arent hngry for
other foods that it has a name: milk anemia.
Calories arent the only reason to avoid going
overboard on good-for-yo foods; its also possible
to get too mch of some ntrients. For example:
Its easy to go overboard with protein shakes,
powders, and bars. Most adlts dont need more
than 0.5 grams of protein per pond of body weight.
Even elite athletes dont need more than 0.75 grams.Choose a lot of processed foods and yo may get
more vitamins than yo expect to getor than yo
need. Breakfast cereals, cereal bars, energy bars,
and many beverages are fortified with several vita-
mins that or bodies se only in small amonts.
The bottom line: No matter the food, portion
conts!
Lynn Grieger, RD, CDE, cPT
Nutrition latst scoo
Too Much ofa Good Thing?
DECEMBER 2010 15
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Tosca Renos latest book, Your Best Body
Now: Look and Feel Fabulous at Any Age
the Eat-Clean Way, is packed with tips
women age 40-pls can se to look their
best and improve their health.
Renos message? Its never too
late to transform yor body.
We asked Renowho at 40reversed a lifetime of nhealthy
habits and at 50 has a body
women decades yonger might
envyabot the best moves for
women at menopase. Heres
her advice:
lWeight-bearing exercise of any kind is essential
for women dring menopase becase lifting
weights strengthens bones in a direct and effec-
tive way. Dring menopase, hormonal changespredispose women to osteoporosis and other bone
loss. Strive to exercise three to for times a week
for best reslts. If I only have 20 mintes to train, I
reach for the weights and exercise two body parts
at a fast pace.
lBe sre to train the big mscle grops at least
twice a week. These inclde the qadriceps mscles
in the leg and the glte mscles (yor btt). Doing
so not only lifts and tones those mscles bt hyper-
activates yor metabolism for several hors after-ward. What does that mean? Yove stimlated
yor own fat-brning capacity to work harder for
hors on end.
lPay more attention to lower abdominal training
than pper ab training. Why? We dont work or
lower abs mch. Bt when yo train the lower
abs, which are mch harder to tone and shape,
the pper abs are incorporated anyway. Try
this: While standing in the grocery checkot
line or at the ATM, tighten yor core mscles while
standing. No one will see yo, bt yo will see
reslts.
lPractice yoga as a way to strengthen and lengthen
yor mscles and to calm yor mind and do away
with some of lifes stressors. Yoga bilds flexibility and
agility and helps offset their loss with increasing age.
l
Walking is painless and pleasant and if yo keepa steady pace, yo will reach the bodys natral fat-
brning point where fel is brned at a consistent
pace. Its also a nonthreatening activity for anyone
who has not trained mch in the past.
For more information, visit www.toscareno.com.
Fitness good mov
Top 5 Moves for
Women at Menopause
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The crrent gidelines for exercise to
prevent weight gain are ambigos.
Government gidelines issed in 2008
encorage Americans to perform at least
150 mintes of moderate-intensity aerobic activity
each week to achieve sbstantial health benefits
related to chronic disease prevention.
Bt its nclear whether this amont of
exercise can prevent weight gain.
The Institte of Medicine, on theother hand, noted in 2003 that 60
mintes of moderate-intensity activity
daily may be necessary to prevent over-
weight and obesity, bt the scientific
basis of this recommendation has been
qestioned.
In March, a stdy in The Journal
of the American Medical Association
reported that women who sccess-
flly maintained a healthy body weightand gained fewer than 5 ponds in a
period of 13 years exercised at moderate
intensity for roghly 60 mintes a day.
The stdy followed more than 34,000
women (with an average age of 54)
from 1992 to 2007, tracking body
weight, physical activity, and diet.
Bt most of s cant fit 60 continos
mintes of exercise into or bsy daily
schedles. And if 60 mintes per day isnecessary to prevent weight gain, then
even more than that is likely needed to
lose weight.
Blocking an hor or more per day
every day to exercise may not be prac-
tical for everyone. However, medical
and fitness professionals generally agree
that those 60 mintes of exercise can
be spread over the corse of a day in
shorter blocks of time. So dont give p if yo dont
have a solid hor in which to exercise. Instead, work
ot for 10, 15, or 30 mintes at a time, tallying an
hor by days end. And remember, the Institte
of Medicine gidelines and the new stdy recom-
mendations specify moderate-intensity activity;
4 Ways to Squeeze in Exercise
Fitness how to
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exercising at a more vigoros intensity for less time
can brn as many calories or even more, depending
on the activity.
How do yo know whether yo are exercising
moderately or vigorosly? At a moderate inten-
sity, yo will breathe faster bt be able to hold a
conversation, and yo may break a light sweat. At a
vigoros intensity, yo will sweat and breathe rapidly,
and conversation will be difficlt withot gasping.
If yove noticed the middle-aged spread
setting in, try revamping yor exercise program by
increasing yor daily exercise time and intensity as
mch as possible. Different things motivate different
people, so choose the options that will help keep yomost inclined to move more throghot the day.
Here are for ways to help yo sqeeze in more
daily exercise:
lCommit to a fitness, dance, or martial arts class.
Having a set time on yor daily schedle can help.
Mix p the types of activities to prevent boredom
and if yore a parent, try a family-oriented class
sch as parent-child swimming or martial arts on the
weekends.
luse an Internet-based or cell phone app to get
e-mail or text message reminders to exercise.
Some research has shown that getting electronic
reminders can increase adherence to a reglar exer-
cise and diet program.
lExercise in 15-minte intervals for times daily.
Fitting in a fast 15-minte walk before work, at
lnch, and twice in the evening may be more
manageable than 60 mintes all at once.
lJoin a gym and sign p for personal training or
hire a trainer to come to yor home. Investingmoney is a motivator for some, as is the one-on-one
attention. Personal trainers can also help evalate
yor fitness goals and design an exercise rotine
best sited for yor fitness level.
Jennifer Van Pelt, MA, CWE, CWC
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7/29/2019 Dieta si nutritie
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OOne of my favorite things abot the
holidays is the opportnity (or perhaps
I shold say excse!) to stir p all those
old family recipes that have been passed
down throgh the generationsfrit
pies, pmpkin and banana breads, and
cookies that seem to be loaded with
everything bt the kitchen sink. And
one challenge of all this heavy baking
is enjoying the goods withot ptting
on the ponds, clogging the arteries,
or derailing the diets of gests with
diabetes. To make it still more difficlt,
I like to try to add some ntritional
benefit to the tasty mix, too.
Ive always replaced oils in cakes with
frit pres, margarine with light olive
oil, and white flor (where it works)
with wheat flor, bt some tricks of the
trade arent so obvios. Jst ask Janet
Zappala, athor of My Italian Kitchen:
Home-Style Recipes Made Lighter and
Healthier. Ive always been interested
in more healthfl eating, bt what really
got me thinking abot the foods I make
was when my mother died of cancer,
she says. The family tragedy inspired her
to rewrite all her moms beloved recipes.
FIND THE CULPRITS
To lighten those holiday cakes and
cookies yo love, the first step is to
figre ot which ingredients pile on
the calories. Richard Coppedge, Jr, a
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certified master baker at The Clinary Institte of
America, says the two chief clprits are fat and
sgar. If yo want to stick with yor plan to increase
ntrition and decrease calories, he says, its impor-
tant to make it as easy on yorself as possible.
Try a fat replacer thats commonplace, he
advises. Applesace and nonfat yogrts, for
example, which are readily available, can replace oil
or btter in many common holiday baked goods.
Think abot where its easiest to ct calories,
Coppedge adds. It s easy to replace sgar with a
sgar sbstitte. And yo can replace one third of
high-fat or high-calorie ingredients with a low-fat
version so yo can keep the textre and consistencywhile still redcing calories.
Another major calorie haler is chocolate, which is
loaded with fat. Coppedge sggests replacing it with
cocoa powder for the color and flavor, sing nsweet-
ened chocolate, or (if yore sing it in cookies)
pressing chocolate chips onto the cookie srface
instead of baking them into the cookie as a whole.
IT WONT ALWAYS TASTE THE SAME
Zappala says one of the togh aspects of over-
haling some of her familys recipes was adjsting
her palate to the different textres and flavors. One
of her favorite holiday recipes is her moms bttery
Crescent Cookies. They jst melted in yor moth,
she says.Bt she wanted to clean them p. So Zappala
now ses Earth Balance or Smart Balance spreads
instead of btter and whole wheat pastry flor in
place of all-prpose flor. Sbstitting jst those
two ingredients, she explains, cts the cookies
calorie load in half.
She admits that an ingredient switch will often
reslt in a somewhat different end prodct. The
Crescent Cookies no longer have the creamy textre
and theyre thinner, bt they taste essentially thesame, she explains.
AND FOr SOMeTHINGMOre INDuLGeNTFrom time to time, especially at the holidays, yo may
want something jst a little more indlgent. Yoll
find more than 100 temptations by renowned bakers
and bakeries in Green & Blacks Organic Ultimate
Chocolate Recipes. For the holi-
days, yo can make Chocolate
Christmas Pdding or Bche
de Nol. There are cpcakes
from the Hmmingbird Bakery,
Brownie Crisps from Maida
Heatter, and LArtisans Choco-
late Martini. Bt its not all
abot decadence. If yo want
to remain virtos, caloriewise,
yoll find recipes for lscios low-fat items, sch as
Annie Bells Gilt-Free Chocolate Cake, and for glten
and allergen-free treats, like Glten-Free Choco-
late Fdge Pdding. (Its also a great gift for all the
chocoholics on yor list.) Bt remember, a little goes
a long way so, in the spirit of the holidays, share.
www.kylecathie.com
KJ
HealtHy HOliday desserts
Reduced-CalorieRice Pudding
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Zappala has worked some similar healthy
magic with her familys Sor Cream Coffee Cake
recipe, incorporating Earth Balance, whole wheat
pastry flor, low-fat sor cream, and organic
raw sgar. She keeps the eggs in the recipes
and discorages home bakers from omitting or
redcing them.Eggs are good for yo if yore a healthy
person, she points ot.
While a serving of this healthier coffee cake
version still weighs in at 571 calories, there is no
trans fat or satrated fat.
Its a mindset, Zappala says. Yor palate
is sed to certain tastes. Yo may have to adjst
expectations. And, of corse, abot those recipes
that yo jst cant bear to change at all, dont
worry. Yo dont have to give p everything.If yore all abot qality, says Coppedge,
then yo need to train yorself to eat less of the
food. Eat a half portion of that crme brle.
DEBORAH R. HUSO is a freelance writer based in
Blue Grass, Virginia. Author of the bookMoon Blue
Rige & Smoky Mountains, she frequently writes
about travel, agriculture, wildlife, the environment,
and outdoor recreation.
rePLACeMeNT reFereNCe GuIDe:FAT, SuGAr, AND CALOrIeSButter and oil:Replace btter or oil with mashed or
pred frits sch as bananas, dates, or apples. Avoid
margarine, as it sally contains trans-fatty acids and
can give baked goods a strange flavor. If yo do se
oil, try healthier alternatives sch as olive, cocont, or
canola, which contain good-for-yo fats.
Flour: Yo can often se whole wheat pastry flor
instead of reglar all-prpose flor. Jst be sre its
pastry flor and not jst whole wheat flor, which is
fine for breads bt not pastry items. use whole wheat
white flor if yo cant find whole wheat pastry flor,
says Zappala. Coppedge says yo can get away with
sing whole wheat flor in combination with whiteflor, replacing abot 25% of the flor weight with
whole wheat. using more than that, however, will
change the prodcts textre.
Sugar: Replace high-calorie sweeteners like sgar with
agave nectar (a little goes a long way), real maple
syrp, brown rice syrp, molasses, honey, or Scanat.
Chct: Sbstitte nsweetened cocoa for choco-
late. If yore melting chocolate, try a combination of
cocoa powder and bttermilk.
Eggs: use two egg whites to replace one egg.
Dairy:use low-fat evaporated or condensed milk in
place of heavy cream.
Nuts: Nts are good for yo bt generally contain a
significant amont of fat, so se them in moderation
if a recipe calls for them. Lower-fat varieties inclde
almonds, hazelnts, and peants. If yore really
concerned abot calories, however, yo can replace nt
toppings with a crnchy cereal.
Pie crusts and fillings: For pie crsts, se cookie crmb
crsts instead of bttery crsts. For fillings, skip the
btter and se sgar alcohols instead of sgar.
Reduced-CalorieBanana Bread
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Pumpkin Cheesecake
This dessert will make yo a star! Given to me by my
dear friend Frank, this cheesecake has elevated me
to star stats in my home. Its great for the holidays
or any time yo want an exceptional treat.
Prep time: 15-20 mintes
Cook time: 1 hor, 5 mintes
Serves 8
Crust
1 10-ounce bag gingersnap cookies, crushed
(about 2 cups)12 cup chopped pecans1
4 cup natural buttery spread (such as EarthBalance or Smart Balance), melted
1 tablespoon Sucanat*
Filling
3 8-ounce packages reduced-fat cream cheese,
softened
1 cup Sucanat
1 cup canned pumpkin
3 eggs
1 teaspoon vanilla12 teaspoon cinnamon14 teaspoon nutmeg14 teaspoon allspice
Whole or chopped pecans for garnish
To Make CrusT: Preheat the oven to 350F. Lightly
grease a 9-inch springform pan. Wrap the otside of
the pan with foil. In a food processor, plse together
the cookies and pecans ntil theyre finely grond.
In a medim-size bowl, combine the cookie mixtre
with the melted btter alternative and the Scanat;
mix thoroghly. Press the crst mixtre onto the
bottom and 2 inches p the sides of the pan. Bakefor 5 mintes. Remove the crst from the oven; set it
aside. Keep the oven on.
To Make Filling: In a large mixing bowl, blend the
cream cheese and Scanat ntil smooth. Add the
pmpkin, eggs, vanilla, cinnamon, ntmeg, and
allspice; beat ntil smooth.
To asseMble and Cook: Por the filling into the
baked crst. Scrape the sides of the bowl with arbber spatla to get all the filling. Bake the cheese-
cake ntil the center is set and the edges begin to
crack, abot 1 hor, 5 mintes. Remove the cake
from the oven; cool for 20 mintes. Chill ncovered
for 6 hors. Garnish with whole or chopped pecans.
*Sucanat is an unrefine, unprocesse sugar that is a
more healthful alternative to refine brown sugar.
nuTriTional noTe: Pmpkin is loaded with beta-carotene and vitamin E.
Nutrition Facts (per serving): Calories: 260; Total Fat: 15
gms; Sodim: 298 mgs; Carbohydrates: 39 gms; Protein:
12 gms; Fiber: 5.1 gms
Recipe by Janet Zappala, used with permission from My
Italian Kitchen: Home-Style Recipes Mae Lighter
& Healthier, www.addicusbooks.com
24 TODAYS DIET & NuTRITION
HealtHy HOliday desserts
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Crescent Cookies
Mom and her close friend Faye made these btter
cookies for every holiday, every year, and no matter
how many they made we always begged for more.
Let that be fair warning: Doble yor recipe, doble
yor pleasre.
Prep time: 25 mintes
Cook time: 20 mintes
Makes approx. 60 cookies
1 cup natural buttery spread (such as EarthBalance or Smart Balance), softened
1 cup powdered sugar, sifted, plus a little more
for sprinkling
1 teaspoon vanilla
212 cups whole-wheat pastry flour or
unbleached white whole-wheat
flour, sifted
112 cup finely chopped walnuts12 cup finely chopped pecans
Preheat the oven to 350F. In a large
mixing bowl, cream the btter
alternative. Add 1 cp of the
powdered sgar, a little at
a time. Add the vanilla,
then gradally add
the flor and nts
alternately (start
with flor and
end with flor);mix thoroghly. Take a
heaping teaspoon of dogh
and roll between yor palms; place
on nonstick cookie sheet and form into
a crescent shape. Repeat to make approxi-
mately 60 cookies. (Yoll need 2 large, nonstick
cookie sheets.) Bake for 20 mintes. Cool on the
cookie sheets for 15-20 mintes. Remove the cookies
to a plate. Sprinkle them with powdered sgar.
nuTriTional noTe: Walnts and pecans contain
heart-healthy mononsatrated fats. Also, the fiber
in these nts may help lower cholesterol levels.
Nutrition Facts (per cookie): Calories: 60; Total Fat: 4 gms;
Sodim: 25 gms; Carbohydrates: 5.6 gms; Protein: 3 gms;
Fiber: 2 gms
Recipe by Janet Zappala, used with permission from My
Italian Kitchen: Home-Style Recipes Mae Lighter
& Healthier, www.addicusbooks.com
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For yor next holiday party, abandon tired recipes and add
some foreign intrige by serving foods that reflect the savory
tastes from the seaside of Italy, the fanciflness of France, or
the earthy flavors of Greek cisineor all three!
ENTERTAINING ITALIAN STYLE:ANTIPASTI FROM THE OLD COuNTRYThese light bt flavorfl antipasti recipes from Anthony Catrano, exective chef
and owner of Prezza restarant in Boston, are wonderfl small-plate options for any
holiday gathering for p to a dozen people.
Greek
Youvarlakia Soup(Rice and Meatball Soup)
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Cannellini Bean and Shrimp Salad
This is a very traditional Italian dish. I love beans,
especially in the winter, and the shrimp adds really
great flavor.
12 cup plus 1 tablespoon extra-virgin olive oil
3 garlic cloves, chopped
34 pound medium shrimp
2 cups cooked (or rinsed and drained canned)
cannellini beans
1 bunch scallions, sliced thin
2 sprigs fresh rosemary12 teaspoon balsamic vinegar plus more to taste
Kosher salt and freshly ground black pepper
1 tablespoon chopped fresh basil leaves
In a large skillet, heat 1 tablespoon of olive oil and
the garlic over medim-high heat. When the oil is
hot bt not smoking, add the shrimp and cook,
stirring freqently, ntil they trn pink, abot 4
mintes.
Remove the shrimp from the pan, reserving the
garlic and oil. Chop the shrimp into pieces slightly larger
than the beans. In a serving bowl, toss the shrimp with
the beans, adding the reserved oil and garlic.
Strip the rosemary leaves from the stems and add
to the beans. Toss, then add the vinegar and season
with salt and pepper. Toss again before adding the
basil. Jst before serving, toss the beans once more
and adjst seasoning. Add more oil, salt, pepper,
and balsamic vinegar as desired.
TD&NNutrient Analysis (based on 12 servings): Calories:
227; Total Fat: 10 g; Satrated Fat: 1 g; Polynsatrated Fat:
2 g; Mononsatrated Fat: 7 g; Cholesterol: 43 mg; Sodim:
50 mg; Carbohydrates: 21 g; Fiber: 6 g; Protein: 14 g
Red Wine-Braised Calamari
I remember my first sos chef making this and
serving it at a party at Prezza. Its really great and
I serve it now each year. Its sort of a sleeper at a
party: People have to dare to try it, bt when they
do, they are srprised at how good it is!
3 garlic cloves, chopped
3 tablespoons olive oil
1 pound calamari bodies (slice the bodies into
rings about 14-inch thick)
1 bottle red wine4 tablespoons chopped parsley
1 tablespoon crushed red pepper flakes
1 baguette, sliced and toasted
In a medim sacepan, sat the garlic in the olive
oil ntil it begins to golden. Add the calamari and
bring to a simmer. Add enogh red wine to cover
and drink the rest.
Bring mixtre back to a simmer and redce ntil
it really thickens, abot 45 mintes to 1 hor. (Thecalamari will be tender, then will toghen and
then become tender again). Add the parsley and
chili flakes and let cool. Spoon onto the bagette
toast points and serve.
TD&NNutrient Analysis (based on 12 servings) : Calo-
ries: 182; Total Fat: 4 g; Satrated Fat: 1 g; Polynsat-
rated Fat: 1 g; Mononsatrated Fat: 3 g; Cholesterol:
88 mg; Sodim: 154 mg; Carbohydrates: 15 g; Fiber: 1 g;
Protein: 8 g
Note: Base on the use of a 750-milliliter bottle of re wine.
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ForeignIntrigue
Baccala Salad
This is a very traditional New Years Eve dish. In
my family, we fight over who will make it each
year! Members of the older generation dont allow
mine becase its not qite as traditional as theirs.
1 pound salt cod (soak for two days in cold water in
the refrigerator, changing the water twice daily)12 cup chopped pickled sweet cherry peppers,
seeded, and 3 tablespoons of the vinegar they
come in14 cup extra-virgin olive oil14 cup chopped scallions14 cup chopped parsley
Simmer a pot of water and poach the rehydrated
cod ntil tender, abot 10 to 15 mintes. Flake
apart the fish and let cool. Mix all the ingredients
together, season with salt and pepper.
This can be made ahead of time and is best made
at least a day before.
TD&NNutrient Analysis (based on 12 servings): Calories:
73; Total Fat: 5 g; Satrated Fat: 1 g; Polynsatrated
Fat: 1 g; Mononsatrated Fat: 3 g; Cholesterol: 16 mg;
Sodim: 22 mg; Carbohydrates: 0 g; Fiber: 0 g; Protein: 7 g
28 TODAYS DIET & NuTRITION
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Dolmades
Dolmades (meat-stffed grape leaves) is anotherrecipe we se at the holidays and year-rond. It
makes a great appetizer or main corse.
2 pounds ground beef
1 large chopped onion12 cup chopped parsley
1412 ounces diced tomatoes
2 teaspoons salt
1 teaspoon pepper
1 to 11
2 cups rice12 cup margarine, olive oil, or butter
1412 ounces tomato sauce
One 16-ounce jar grape leaves
Juice of 112 lemons
1 cup olive oil
Mix the first nine ingredients thoroghly.
Boil water or chicken broth in a medim
sacepan. Place drained grape leaves in the pan for
a few mintes to soften and remove some of the
pickling jice. Remove stems from grape leaves.Take one grape leaf at a time and place 1 teaspoon
of the rice mixtre in the center. Roll the bottom first
and then the sides, one at a time. Contine to roll
ntil it forms a tight cylinderlike shape.
Layer the bottom of a large pot or baking pan
with grape leaves (or meat or sliced vegetables) and
place rolled grape leaves on top. Make sre the rolls
are at least 2 inches from the top of the pot. Por
the lemon jice and olive oil over the rolls. Place a
heatproof plate on top and press down slowly. Addenogh water into pot ntil yo see it jst near the
edge of the plate.
Cover and cook at medim heat for at least
45 mintes to 1 hor, or ntil rice is tender. (Yo
can also bake it in a 350F oven for abot 30 to 40
mintes, or ntil rice is tender, or pressre cook for
abot 20 to 25 mintes, or ntil rice is tender.)
If desired, serve with lemon sace, thick yogrt,
or sor cream.
TD&NNutrient Analysis (based on 12 servings): Calories:
326; Total Fat: 18 g; Satrated Fat: 4 g; Polynsatrated
Fat: 3 g; Mononsatrated Fat: 10 g; Cholesterol: 47
mg; Sodim: 1,880 mg; Carbohydrates: 22 g; Fiber: 1 g;
Protein: 20 g
Note: Calculate using one thir of the olive oil soak.
Keftedes(Greek Meatballs)
uNIQuELY GREEKIndianapolis chef and cooking instrctor
Katherine Haidar grew p eating the cisine
of her parents homeland. Remembering her
Greek-style pbringing, she says, We wold
start cooking and baking days ahead, jst like
any typical family dring the holiday season.
Or table wold be stacked with pastitsio
(Greek lasagna), dolmades (stffed grape
leaves), an assortment of cheeses, holiday
breads, Greek stffed trkey (stffed with a
beef and rice mixtre), and so many desserts
Galaktoborko (Greek cstard in phyllodogh), korambiedes (Greek Christmas/
wedding cookies), and so mch more!
Here, Haidar shares her traditional crowd-
pleasers, which serve 10 to 12 as appetizers.
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ForeignIntrigue
Vichyssoise in a Shot Glass
Everyone loves vichyssoisepotato leek sopso
it makes an ideal amse boche, presented in a shot
glass for added drama. Jst a few spoonfls are all
yo need to start a dinner party.
Serves 6 to 8
3 tablespoons leeks, thinly sliced, white portion only14 small onion, thinly sliced
112 teaspoons butter34 cup potato, peeled and sliced1
2
cup chicken brothSalt to taste
6 tablespoons whole milk14 cup heavy whipping cream
Snipped fresh chives for garnish
In sacepan, sat leeks and onion in btter ntil
tender bt not brown; add sliced potato, chicken
broth, and salt according to taste. Bring to a boil,
then cover and simmer for 35 mintes.
Pre vichyssoise in food processor or blenderwith the milk and cream. Transfer to a container
with a poring spot and refrigerate.
Por vichyssoise into shot glasses; garnish with
chives and serve.
TD&NNutrient Analysis (based on 6 servings): Calories: 70;
Total Fat: 5 g; Satrated Fat: 3 g; Polynsatrated Fat: 0 g;
Mononsatrated Fat: 1 g; Cholesterol: 18 mg; Sodim:
89 mg; Carbohydrates: 5 g; Fiber: 1 g; Protein: 1 g
A FANCIFuL LITTLETASTE OF FRANCEPeggy Bcholz has a passion for entertaining.
The self-taght cook and grande dame of
dinner parties has a deep love of good food
that incldes French cisine.
Amse boche (prononced h-myz-
boosh) is a French term meaning amse the
moth, Bcholz says. Its a little flavorfl bite
that wakes p (amses) the taste bds.
Five-star, elegant restarants often offer
an amse boche to diners as a special treat,
compliments of the chef, before any corses areserved, Bcholz explains. Sch a small gestre
bt a pleasing way to delight their cstomers.
Any home cook can do this, too.
Wonton MushroomPurses
MICHELE DEPPE is an award-winning freelance
writer based in Bothell, Washington.
30 TODAYS DIET & NuTRITION
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Parmesan Tuile and Green Pea Mint Sorbet
Serves 8
8 ounces Parmigiano Reggiano or Asiago cheese, coarsely
grated
5 ounces frozen peas, thawed
1 tablespoon fresh mint, roughly chopped
1 tablespoon crme frache or sour cream
Pinch of salt
Preheat oven to 325F.
Measre 1 tablespoon of cheese and form it into 2-inch
ronds or ovals. Repeat ntil yo have eight ronds or ovalsand place them 2 inches apart on a parchment-lined baking
sheet or silicone mat. Bake for 3 to 5 mintes, or ntil
lightly golden.
Remove from oven with a spatla. Working qickly, form
into cone shapes to make tiles. If the cheese becomes too
brittle, retrn to oven for 1 minte. The tiles can be made
two days ahead; store them covered at room temperatre.
In a food processor, pre peas, fresh mint, crme frache
or sor cream, and salt ntil smooth. Transfer to a small bowl,
cover, and freeze. Pre again and retrn to freezer to set.Pipe or spoon the sorbet into the Parmesan tiles and serve
immediately.
TD&NNutrient Analysis (based on 8 servings): Calories: 139; Total
Fat: 9 g; Satrated Fat: 4 g; Polynsatrated Fat: 0 g; Mononsat-
rated Fat: 0 g; Cholesterol: 21 mg; Sodim: 527 mg; Carbohydrates:
3 g; Fiber: 1 g; Protein: 13 g
Want yor table to look as inviting as the food yo place on it?
Yo dont have to spend a fortne to make an inviting table.
Before yor next holiday gathering, check ot Perfect Table
Settings: Hundreds of Easy and Elegant Ideas for Napkin Folds
and Table Arrangements by consmmate party pro Denise
Vivaldo. The athor of The Entertaining Encyclopedia shows yo
how to work with what yo have to make any table more festive.
www.robertrose.ca
Parmesan Tuile andGreen Pea Mint Sorbet
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Baby, its cold otside! We hmans can layer
on sweaters, coats, and mittens. Bt what
abot or frry friends?
Take these six tips for keeping yor pets
warm and safe all winter long:
lSend them to the doghouse: If its not cold
enogh to prevent yor pets from being otside,
still be sre to keep them protected. Offer otdoor
cats a cozy box and dogs a dry, draft-free doghosethats large enogh to allow them to sit and lie
comfortably bt small enogh to hold in the
animals body heat. Raise the floor several inches off
the grond and cover it with cedar shavings, hay, or
straw for inslation. Trn the hose away from the
wind and cover the doorway with waterproof brlap
or heavy plastic, says Betsy McFarland, senior
director of companion animals and a companion
animal expert for the Hmane Society of the united
States. Dont forget to leave otdoor pets plenty ofwater (in a plastic, not metal, bowl) and check to
make sre it doesnt freeze.
lGive em shelter: If its too cold for yo to be
otside, its too cold for yor pet to stay ot as well,
says Ssan Nelson, DVM, a veterinarian and assis-
tant professor at Kansas State university Veterinary
Medical Teaching Hospital. Freezing weather and
wind chills can
threaten
yor petslife.
Very yong, old, and arthritic pets are especially
vlnerable to the elements and prone to frostbite
and hypothermia, Nelson says. So have a heart and
bring them inside.
lProtect them from poisons: Jst 1 tablespoon of
antifreeze can kill a dog; a teaspoon will kill a cat,
warns Ohio veterinarian Carol Osborne, DVM, who
specializes in holistic medicine. Keep pets away
when yo change or drain yor antifreeze and cleanp spills immediately. (She sggests sing a brand
sch as SIERRA, made from propylene glycol, which
is less appealing to pets).
lPrevent the agony of da feet. Ice-melting prodcts
and rock salt can irritate and brn sensitive paws. After
yor pet has been otdoors, remove all ice and snow,
rinse paws with warm water, and towel them off.
Consider booties. I prefer those with nonskid bottoms
and breathable fabric on top, says veterinarian
Kristen Nelson, DVM, athor of Coated With Fur: AVets Life, which discsses the trimphs and trials of
opening an animal hospital in Minnesota (brrr!).
lKnock and honk if you love cats: Even if yo keep
yor pets inside (good for yo!), give the hood of
yor car a sharp knock before getting in and honk
the horn before starting the engine. Neighborhood
cats sometimes climb p nder the hood of a car
to get warm. The noise will wake them p and give
them time to escape, says Betsy Sal, cofonder of
Petfinder.com, a database of homeless, adoptablepets. And speaking of cars, never leave yor pet in
one. Cars are like refrigerators in cold weather and
may case hypothermia, Sal notes.
lDont let curiosity kill the cat: Potporri, scented
oils, and candles are all hazardos for yor kitty as
well as electrical cords, Christmas lights, and tinsel,
says Ssan Nelson.
Maryann Hammers
Lifestyle pt pag
Keep Yor Pets Safe in Cold Weather
Creature Comfort
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of fuits and vgtabls. I go to th gocy sto
vy day, and I cook fo myslf. I boild a chickn
th oth night fo dinn, and I can liv off that fo
th days. And lmon watI dink it vy day.
TD&N: Whats you top guilty food plasu?
Sedaris: Popcon! Its hoibl fo you tth, but I
stay up lat with a big bowl of popcon, and I just
bought a gigantic bag of Dum-Dums. I lov thm!
But I had to thow it out bcaus I couldnt stop
ating thm.
TD&N:Who has bn th biggst halth/fitnss/
food inspiation in you lif?
Sedaris: Whn I was gowing up, my dad always
had wokout ituals. So I got it in my had it was
good to do that. Im not a smok o a big dink.
My mom was th cook, and my dad was th gocy
shopp. I lov it whn Im in a ally big gocy
sto; th choics w hav a cazy.
TD&N: What do you do to fight stss o hlp you
lax at th nd of a cazy day?Sedaris: I walk aound th block. Whn you go
outsid in Nw Yok, you stimulatd th minut
you stp outsid. Im also obsssd with making
thos potholds with th cotton loops. Thy fun
and vyon lovs to gt thm fo psnts.
TD&N: How dos you nw book, Simple Times,
flct you psonal halth philosophy?
Sedaris: I giv vything in my lif th Simple
Times tst: Mak things simpl and not so compli-catd. I lov th ida that you can mak things on
you own. Its gat to hav a hobby. Doing things
with you hands is thaputic.
TD&N: Whats you favoit cip?
Sedaris: I impovis whn I cook anything. I lik
cooking in fall and wint and having th ovn on with
oot vgtabls cooking. My favoit cip is fo Gk
Bans, which is fatud in I Like You: Hospitality
Under the Influence. Its a big hit with vgtaians. Its
basd on a cip fom my gandmoth, but Iv
changd it som and mad it my own.
DRH
Greek Beans
112 pounds of green beans
3 tablespoons of olive oil
1 bunch green onions, chopped
1 small onion, chopped
2 carrots, peeled and chopped
2 crushed or minced garlic cloves
Oregano, basil (maybe about 112 teaspoons
each)
1 28-ounce can of crushed tomatoes12 6-ounce can of tomato paste
1 bouillon cube (optional)Salt and pepper
Wash bans. Saut onions, galic, and caots
in oil and bouillon (if using). Add can of
cushd tomatos, ogano, basil, and bans.
Add 12 cup of wat. Cook covd on low hat
fo 45 minuts. Tak lid off and add tomato
past, thn cook fo anoth 15 minuts. Add
salt and ppp to tast.
TD&NNutrient Analysis (based on 6 servings):
Calois: 170; Total Fat: 8 g; Satuatd Fat: 1 g;
Polyunsatuatd Fat: 1 g; Monounsatuatd Fat: 5 g;
Cholstol: 0 mg; Sodium: 307 mg; Cabohydats:
25 g; Fib: 8 g; Potin: 5 g
Recipe used with permission
from I Like You: Hospitality
Under the Influence
by Amy Sedaris, www.hachettebookgroup.com
DeCeMBer 2010 35
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VisitTDN-Digital.com for our Recipe of the Dayand bookmark our recipe page!
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Actress, comedienne, and best-selling
athor of I Like You: Hospitality Under
the Influence, Amy Sedaris is at once
zany and down to earth. Her latest book,
Simple Times: Crafts for Poor People, is a goofy
mixtre of fn and qirky crafts (ever wonder how
to make a shower crtain for a dollhose?) and over-
the-top commentary on how to manfactre tools
at home for enhancing fn in the bedroom. And yes,its loaded with fll-color photo-
graphs, many of which will have
yo chckling even if yo never
read a line. Her favorite part of
the book project was the costme
section. I love getting dressed p
in characters, she remarks. We
never wold have gessed!
Sedaris latest project is the
newly released film The Best andthe Brightest, a comedy abot
parents trying to get their children
into an exclsive kindergarten, in which she stars
alongside Neil Patrick Harris, Bonnie Somerville,
and Kate Mlgrew. The writer and director were
so passionate abot it, I decided to do it, she says.
And it was a blast.
Born in New York bt raised in North Carolina
and of half Greek descent, Sedaris now lives in
New York City with her imaginary hsband, Glenn,and their pet rabbit. She has a wonderflly eclectic
otlook on food, fitness, and everything elseso
we think anyway. As for the rest, jst how serios is
she? Read her book and yo can decide.
TD&N: What is yor favorite way to stay fit?
s: I live in a walking city, so walking is a big
thing for me. I go to the gym CLAY on 14th Street
and work ot with my trainer two to three times a
week. I do mostly free weights; it s a hard workot.Then I do Pilates when I can, bt I had to ct back
on that becase it was making me lazy and I wasnt
getting the cardio.
TD&N: What foods are always in yor kitchen?
s: I always have greens becase Im a rabbit,
and I eat a salad every day. I always have rice,
canned sop, oatmeal, and peant btter and
jelly. Growing p in the Soth, we always had lots
Lifestyle q&a
Amy Sedaris
Stars
PHOTO BY DANIELLEST. LAuRENT
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Bowland, who works with a nmber of chefs
to stage her Glten-Free Clinary Smmits, offers
other gormet glten-free recipe examples. One
chef made tabboleh with qinoa instead of blgr
wheat, another created a tortellini pasta sing
amaranth flor and potato flor instead of wheat
flor, and yet another created a wonderfl rosemary
bread sing a blend of glten-free flors, inclding
sorghm flor, corn flor, potato flor, white rice
flor, and millet grain for a topping.
Perhaps the best indication that glten free and
gormet are no longer mtally exclsive is the
now-famos, magnificent, 4-foot, nine-tier wedding
cake made for former first daghter Chelsea Clintonwhen she tied the knot with Marc Mezvinsky in Jly:
vanilla sponge cake layered with dark chocolate
mosse and decorated by 1,000 sgar flowersall
glten free.
Carol M. Bareuther, RD
reCIPeS FrOM GLUTEN-FREE GIRL ANd THE CHEFYo dont have to live glten free to appreciate
the charms of Gluten-Free Girl and the Chef: A
Love Story With 100 Tempting Recipes by Shana
James Ahern and Daniel
Ahern. Bt yo do need
to be a scker for both
romance and good food.
One of the athors (the
glten-free girl, of corse)
is a well-known figre in
glten-free media. WhenShana James Ahern, the
force behind the blog
Gluten-Free Girland athor of the memoir of the
same name, was diagnosed with celiac disease,
it was life changing bt, in the end, in a srpris-
ingly good way. Yo might say shes the ltimate
optimist, looking at the clinary glass as half
fll with marvelos discoveries rather than half
empty thanks to a long list of prohibited foods.
She seems to have reveled in the challenges thataccompany dietary restriction, finally finding a
joy in eating and a thrill in cooking that shed
never known prior to her diagnosis.
When by a happy accident she met and fell
in love with a talented chef, Daniel Ahern, he
feled an already brning passion for food and
began to share his clinary skills with the object
of his affection. The reslt is their engaging
cookbook, the story not only of their cortship
and romance bt also of their mtal love ofgood food. Its that odd cookbook that yoll
actally read, not jst perse for recipes, becase
the athors entice yo with vignettes abot
their relationship and make the recipes seem
like a bons. Throghot the jorney yoll find
cooking tips and mini-lessons, bt yoll keep
reading to find ot what happens next.
One of the books pecliar strengths is how
incidental it really is that the recipes are glten
gltn-f l ivingDiet & Weight
Theres no longer any reason for individals
newly diagnosed with celiac disease to strggle
for information. Adding to an increasingly long
list of essential references (sch as dietitian
Shelley Cases classic Gluten Free
Diet: A Comprehensive Resource
Guide and Szanne Bowlands
The Living Gluten-Free AnswerBook) is the Complete Gluten-
Free Diet & Nutrition Guide by
Alexandra Anca, MHSc, RD, with
Theresa Santandrea-Cll, which
covers the basics of the disease and the diet and
offers handy shopping tips and lists, a primer on
glten-proofing the kitchen, and a 30-day meal
plan with more than 100 recipes.
www.robertrose.ca
A GO-TOGuIDE
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free. The focs is far more on tantalizing food that
happens to be glten free. The recipes arent time-
honored favorites reworked to be safe for people
with celiac disease bt entirely new dishes that are
appealing becase theyre fresh and flavorfl. When
was the last time yo saw a dish like Crisp Pork Belly
With Wild Rice, Cabbage, Sor Cherries, and Honey-
Sage Gastriqe in a glten-free cookbook? Or Shiso-
Cranberry Sorbet? Garlic Flan? Its a celebration of
food and an especially good choice for people who
are trly excited by cooking, passionate abot ingre-
dients, and eager to experiment.
Keep in mind, thogh, that the Aherns havent
crafted the sort of cookbook yo might se on a
daily basis, thogh yod certainly want to, becase
a nmber of the dishes are not only delicios bt
also somewhat indlgent, rich with btter, eggs,
and heavy cream. Yoll find plenty of recipes yoll
want to se for entertaining and special occasions
and some that shold be shared to redce the
calorie load, bt there are many healthfl options
that wont break the calorie bank, sch as these
perfect for any day or even the holidays.
KJ
Black Codin Black Rice Flour
PHOTO BY LARA FERRONI FROMGLUTEN-FREE GIRL AND THE CHEF
DECEMBER 2010 39
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Im inexplicably enthralled by Connie Green, an
Indiana Jones of wild foods who forages for
mshrooms and other edibles that find their
way into the dishes of some of the San Fran-
cisco Bay Areas most renowned chefs. Since Im
typically more dazzled by glittering cities than wild
places, by works of art than wonders of natre, Im
at a loss to explain why Im sddenly daydreaming
abot being the kind of person who digs sassafras
and knows what scppernong grapes are, whosewindowsills are lined with bowls of elderberries and
mlberries, who kneels in silence to gather morels,
chanterelles, or wild hckleberries in a basket and,
with dirt on her knees and twigs in her hair, rshes
them to an impeccably white-coated chef who drops
everything to admire her offerings as if they were
precios jewels.
It mst be the romance of Greens new book The
Wild Table: Seasonal Foraged Food and Recipes,
with recipes by Sarah Scott and aforeword by The French Lan-
drys Thomas Keller. Green
commnicates in broad,
gracefl
strokes a reverence for natre,
a passion for foraging, a zeal
for preservation, and a simple
gratitde for the manner in which
natre provides. Maybe its the
spell of her sbtle meditation on
the way foraging tethers s to
or hnter-gatherer ancestors. Or
perhaps its how she sggests, withot qite saying
so, that for her, an ordinary day on the job is anoccasion for awe and wonder.
Scott, formerly the exective chef for the Robert
Mondavi Winery in California and an edcator and
clinary consltant, has created a cache of seasonal
recipes as wild as the ingredients she ses, with
flavors and combinations yove likely never experi-
enced, sch as Persimmon Pdding With Brandy
Hard Sace, Jniper-Rbbed Pork Loin With Prnes
and Savoy Cabbage, or Hckleberry Lemon
Pdding Cake. If yo want tocltivate Greens sense of
wonder, go ot in the
wild and gather the
fixings for dinner, and
let Scott show yo how
to make magic.
KJ
Johnnys Marinated
Mushroom Relish
Cuisine on th sid
Wild Things
DECEMBER 2010 41
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Cuisine gift gid
GiftsforFoodEnthusiasts
Wine andSpirits
(c l ick tags fo gift dsc ipt ion)
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Cuisine gift gid
(c l ick tags fo gift dsc ipt ion)
Kitchen Tools
and Gadgets
46 TODAYS DIET & NuTRITION
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StockingStuffers
DECEMBER 2010 47
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Getting a taste of clinary arts in high
school, Sylva Senat dreamed of attending
the prestigios Clinary Institte of
America (CIA). Bt becase he was one
of six children from a family with limited finances, it
wasnt going to happen.
I regretted not being able to go to the CIA. Iwas infatated with that school, says the French-
speaking, Haitian-born chef who came to the united
States with his family at age 7.
Still, Senat ended p on the fast track to his destiny.
Determined to become a chef diploma-be-
damned, Senat was diligent in his stdies. With the
help of Richard Grasman, who fonded the Careers
Throgh Clinary Arts Program, the 17-year-old
snagged an entry-level job at a three-star restarant
in New York. Then another opportnity arose. Atthe rging of a teacher, Senat entered a cooking
contestand won. The prize? For months of stdy
at one of the best cooking schools in France.
Edcation really helps, Senat says. Bt at
some point, I realized that its p to each person to
advance themselves; the dynamic is to psh yorself
to learn. Yo are always working, reading, going to
the market, experimenting with new flavors, eating
ot, and discssing food with other chefs.
Evolving from that philosophy, Senat, by age 25,was promoted to sos chef by Marcs Samelsson at
New Yorks Aqavit restarant and, at 30, became
chef de cisine at the Mercer Kitchen in Soho. Even-
tally leaving New York for Koco at El San Jan Hotel
in Perto Rico, Senat not only was exective chef
bt also had a hand in the restarants design and
dcor. Now, hes keen on having his own restarant
by the time he is 40. For now, hes chef de cisine at
Bddakan restarant in Philadelphia.
Whats his idea of creative entertaining? If
yore having people over, small plates can be fn
to share, and they dont have to be complicated or
intimidating. He sggests bilding on a few ingre-
dients and serving only three to five plates, which
lessens yor workload bt still provides plenty of
interesting flavors. For example, cook some shrimp
or grilled, seared, or steamed fish, and then prepare
three different dipping saces. Technically, thatsthree different foods, and yo only need several
more, he says, adding that chefs of French cisine
freqently offer sch dos or trios.
He was impressed with the small plates offered
dring a recent visit to his wifes home contry of
Japan. We went to a restarant where the kaiseki
meals inclde as many as 30 different foods, with
simple flavors and lines: steamed tof, sops, rice,
pickled vegetables, saces, fresh frit, all in small
Cuisine chfs tal
Sylva SenatChef de cisine at Philadelphiasfamed Bddakan restarant
48 TODAYS DIET & NuTRITION
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amonts. If yo served those people an
8-once piece of fish, they woldnt know
what to do. Theyre sed to so mch
variety and lighter food.Another idea is to blend ingredi-
ents into a pre and then se a
hand blender at an angle to add
air so the pre is lightened
into froth. Froth can add so
mch intensity and flavor
bt in a light way, Senat
explains.
Althogh brilliant in his
professional kitchen, Senat doesntoften cook at home. Every chefs secret
for good cooking at home is having a
great spose! he says, laghing. I
go to cook dinner and two hors
later, I am not done yet!
MD
Chilled Tea Soba Noodlesand Ginger-Glazed MushroomWith Lemongrass-Sesame Brot
6-Spiced Ahi TunaSoba Noodles in Soy-Papaya Fro
DECEMBER 2010 49
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Gail Dosik was a top fashion exective
when, at age 50, she left Seventh Avene
behind to enroll in The French Clinary
Instittes Pastry Arts program.
It sonds very trite and clich, bt its tre:
Follow yor passion and the money will come, says
Dosik, now the boss and head baker of One Togh
Cookie, which offers cstom-designed, hand-deco-rated cakes, cpcakes,
and cookies in New York
City. Yoll never be
happy doing something
yo dont feel good
abot. Ive always loved
baking, so it was an easy
decision for me.
What are your five favorite cookbooks or cookingtechnique books?
lThe Cake Bible by Rose Levy Beranbam. Its a
scientific look at cakes, their properties, different
ses, and how to trobleshoot problems. Theres
nothing worse than ctting into a beatifl cake
and seeing giant tnnelsa sre sign of a poorly
mixed cake. Its like wearing a beatifl dress with
ripped nderwear.
lBaking: From My Home to Yours by Dorie
Greenspan. Theres an abndance of delicios cake,mffin, and cookie recipes that make the home
baker a sccess every time. Yo cant read this book
withot being inspired by Greenspans nbridled
passion.
lThe Craft of Baking: Cakes, Cookies, and Other
Sweets With Ideas for Inventing Your Own by
Karen DeMasco and Mindy Fox. DeMasco is one of
New Yorks best pastry chefs, and now shes sharing
her knowledge (and recipes) with s. Her stresel
topping for frit crisps is the most delicios ever.
lThe Last Course: The Desserts of Gramercy
Tavern by Cladia Fleming. Fleming was the first
pastry chef at New Yorks Gramercy Tavern. She
was a tre pioneer in that she was the pastry chefin that kitchen, not the pastry cook. The book is
ot of print, bt if yo can find a copy, yoll be
thrilled. Her caramel chocolate ganache tart is a real
standot.
l Lest yo think all I eat are sweets, I cold not live
withot my Essentials of Classic Italian Cooking by
Marcella Hazan. Italys my favorite place to visit, and
when I come back from a trip, all I want to do is eat
the way I did there.
Cuisine what i cant l iv withot
From Fashion Maven
to Hate Cotre Baker
Gail Dosik
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What kitchen appliance do you use most
and for what?
Thats an easy one: My stand mixer is as valable to
me as my right arm. Mine takes a beating on a daily
basis with all the cakes, cookie dogh, and frostings
that I make.
What kitchen gadget couldnt you live without?
A digital scale. Bakers weigh their ingredients for
the most accrate reslts, bt I weigh everything
nowinclding my dogs food! Do yo know how
easy it is to overfeed a small dog?
If you had to limit your spice rack to five spices,which would they be and why?
l Tellicherry black pepper: a wonderflly sharp and
powerfl pepper.
l Vietnamese cinnamon: the least sweet of all the
cinnamons and a very fll spice. I sprinkle it liberally on
my morning coffee becase cinnamon has wonderfl
antioxidant and anti-inflammatory properties.
l Fler de sel de Camarge: my favorite basic
finishing salt. Its less astringent, mild, and
wonderfl.
l Cmin: love it in certain Middle Eastern bean
dishes and Mexican dishes and in gacamole.
l Crry: Yo can trn an everyday dish into some-
thing exotic with crry.
What single dish or food could you not live
without?
I love asking people what their last meal wold be
if they were facing the electric chair. My last meal
wold be pizza with tomatoes and cheese.
What dish do your family and friends request most?
I make Marcella Hazans Bolognese sace. Merely
making it is an act of happiness for me.
MD
. .
::
Look for our all natural, gluten free soups, chilisand chowders in your grocers freezer.
Ten unique varieties ready to heat and serve.
www.lcs.c
SometimeS you PeeL, CHoP, Saut and Simmer.
otHer timeS you onLy Have minuteS tomake a deLiCiouS aLL naturaL meaL.
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They call Santa Fe the City Different
and if yove ever experienced Christmas
in the New Mexico capital, yo know
theres no place like it. No contrived
commercial displays, jst a stnning collision of
cltres, a festival of simple lights and qaint
traditions. On Christmas Eve, for example, thelocals, side by side with torists, stroll p Canyon
Road where farolitos light the way and the air is
scented with the pinion wood smoke from lmi-
naries (bonfires) arond which the chilled warm
their hands and sing carols.
Christmas in Santa Fe, a
charming book by Ssan Topp
Weber, owner for more than
30 years of Ssans Christmas
Shop on the Plaza in Santa Fe,
captres the cstoms and the
images that make the city
magical each holidayfrom the Peblo dances
and traditional folk plays and concerts to
the midnight Masses. If yo cant make it
to Santa Fe for the holidays, enjoy a
taste of its traditions with this recipe
from Webers book.
Uncommon Taste
Christmasin Santa Fe
Biscochitos,New Mexicos State Cookie
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