Peppery Tangelo Kiwi Sauce

salmon It is a holiday around the world and my wife and I have opted for some grilled Wild caught Salmon as an appitizer served with a Peppery Tangelo Kiwi Sauce. I am sure you have seen and possibly purchased tangelos before just to eat as you would an orange. Have you ever thought of using them in a sauce? If you would like the sauce to be just a tad bit hotter you can use a serrano pepper but don’t go to hot or you will overpower the taste of the fish.

5.0 from 1 reviews
Peppery Tangelo Kiwi Sauce
 
Serve alongside grilled fish, pork, or just about anything you like to increase the amount of healthy citrus in your diet.
Author:
Recipe type: Sauces
Cuisine: International
Ingredients
  • 1 Tbsp canola oil
  • 1 small red onion, chopped fine
  • 1 small jalapeno pepper, seeded and chopped fine
  • 2 tangelos, peeled, seeds removed, segmented and diced
  • 1 kiwi, peeled and diced
  • 1 Tbsp lime juice
Method
  1. In a medium size saucepan, put the oil and turn burner on medium heat.
  2. To the heated oil, add the onion and jalapeno pepper and cook, stirring, until onions are just translucent but not softened entirely, about 1 minute; remove pan from heat. Add the tangelos, kiwi, and lime juice into the saucepan and stir to combine.
  3. Pour the mixture into a glass bowl, cover with plastic wrap, and put in refrigerate for an hour or two until good and cold.

 

Chefs Notes:
Tangelo are about the size of an Ugli fruit, and are a hybrid of tangerine and pomelo/grapefruit. They are high in vitamin C, plus A and B-6. They also contain calcium, niacin and magnesium, thiamin, phosphorus, copper, iron, riboflavin and pantothenic acid so adding them to our citrus selection is a good ides.

Kiwi brings to this sauce vitamin C, vitamin E, potassium, dietary fiber, magnesium, iron, copper, chromium, calcium and zinc.

And if you have been following my blog for very long, you know I have jalapeno peppers in many of the recipes. I like the heat they add to a recipe but along with flavor they also bring vitimans A, C and K as well as potassium and magnesium and Capsaicin. Capsaicin is the part of the pepper that brings the heat and there is the possibility that It helps reduce LDL-cholesterol levels in over weight people as well as being a potent anti-inflammatory agent.

We do not want to overlook the value of the wild caught salmon which brings omega-3 fatty acids that are essential for healthy neurological and cardiovascular function.

As you can see Peppery Tangelo Kiwi Sauce  with wild caught salmon is one power packed appitizer but you can serve it over some lettuces for a great salad entree.  Enjoy.

If you like cooking with spices, my book Spices In The Kitchen can be found on Amazon, at: http://chefwilliamlikes.me/Spices In The Kitchen. and contains information on spices as well as some nice recipes.

CHEF WILLIAM ColorEat Healthy, Laugh Often and Enjoy Life~

Healthy Food choices

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Why Walking is so Great

walking for healthHave you ever asked yourself Why Walking is so Great?  The Good News about Walking is often overlooked as people just do it because it qualifies as exercise. I was that way at the start, however I always want to know more about the benefits of things I do as a habit. Being 95% vegetarian, eating a diet that is at least 51% raw food and walking every day, all had to have reasons that I understood before they became a part of my lifestyle.

Almost everyone I know enjoys walking. I mean, what’s to not like about it? It’s very easy to do, it’s free (how many things can you actually say that about?), and it’s great for the body. Simply put, walking is good for you. It’s good for almost everyone. It’s a great aerobic exercise and can even be good for some people that have recently had surgery.

Years ago, patients were recommended to have weeks of bed rest after surgery. Today, however, doctors recommend that patients get up and start walking a day or two after surgery and walk daily for a faster recovery. Walking helps to reduce your chance of blood clots, helps to keep the heart pumping and also helps you to have less body fat, making it excellent as part of your weight loss program. We always hear some of the most common benefits of walking but aren’t always aware of just how great walking is for us.

Walking gives us better circulation

Walking will provide your body with much better circulation by increasing your heart rate, strengthening your heart, lowering your blood pressure and preventing heart disease in general. Women walking two miles a day can lower their blood pressure by 11 points over a period of six months. A 30 minute daily walk can also reduce women’s risk of stroke by 20 percent. As for the guys, I only know that during the six months I spend in Mexico each year, I walk every day and my blood pressure is 20 points lower that here in the States. I do walk daily in the states, but it is more of a “going for a walk” thing, where in Mexico, I will walk in the morning for exercise, then my wife and I might walk three miles to have a light lunch followed by the three mile walk back home. It does not seem like walking because we enjoy the time together, but it helps with the over all mileage per day.

Walking helps our bones and joints

Walking helps make the bones and joints stronger and less likely to become fractured. Postmenopausal women will reduce their risk of hip fractures by 40 percent by walking just 30 minutes each day. In addition to supporting our joints, walking also tones up the supporting muscles, particularly the abdominal, leg and arm muscles. Patients with osteoporosis will have less bone mass loss when walking is part of their daily routine. This is because walking helps to provide our joint cartilages with oxygen and other important nutrients by keeping them supplied with the fluids they need to keep moving. Another important factor resulting from this is the reduction of arthritic pain. If you already have arthritic pain, start with a small walk and increase it as the pain starts to decrease.

Walking will prolong your life

There’s just no two ways about it. Walking is great for every part of your body. By adding walking to your daily routine, to your weight loss program or to your exercise regime, you’ll be adding years to your life. Where else can you find a free activity that can add years to your life and still be so much fun? Here are some reasons why you want to add walking to your life if you aren’t doing it already;

Walking will leave you feeling energetic and when you have more energy, you just naturally feel better about yourself and everything around you.
Walking is very relaxing and is a great way to relieve stress. Who in this doesn’t have stress they’d like to reduce or eliminate?
Walking helps to put more tone into your muscles and make your muscles and bones stronger.
Walking will improve your stamina and provide you with overall better physical fitness.
Walking more will help to lower your risk of chronic diseases such as coronary heart disease, respiratory problems, diabetes and more.
Walking will also give you a chance to socialize with your family and friends. Ask them an see if you can get some involved. It is always nice to have others that will cheer you on when your having a bad day (it happens) and keep you going. So now that you know why walking is to great isn’t it a great time to start a walking program. All you need to so is to take the first step………….

If you need a pedometer you can visit my Amazon Store at: http://chefwilliamlikes.me/Chef Williams Nutrition Store and look in the “For Walkers section”. And yes, like with any store I will make a couple of cents on any sale I make in my store, however I only list products that I believe in. Some of them I personally use. Others are there to offer you a choice of the same product made by different manufactures. So please pay my store a visit when you are looking for Nutritional/healthy lifestyle products.

Enjoy a walk today………………

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Pomelo Lime Shrimp Salad

Pomelo citrusIf you have always wanted to try Pomelo, a good place to start is with Pomelo Lime Shrimp Salad With Toasted Toppings. A pomelo looks like an over grown grapefruit that is thick-rinded and usually pear-shaped. It is usually pale green to yellow when ripe, with sweet white flesh. It can weight up to 2 pounds but the skin is thick so you could lose up to a quarter of the size when peeling.

5.0 from 1 reviews
Pomelo Lime Shrimp Salad
 
I can think of no better way to really enjoy this citrus than to make this salad using fresh gulf shrimp.
Author:
Recipe type: Salad
Cuisine: International
Serves: 4
Ingredients
  • 2 pomelo, peeled and segments cut out
  • 3 limes, juiced
  • 1 Tbsp fish sauce
  • 1 Tbsp light brown sugar
  • 1 tsp chopped cilantro
  • 1 Tbsp chopped green onion
  • 2 lbs. small fresh shrimp, cleaned, tails removed
  • 1 Tbsp light olive oil
  • dash of red pepper flakes
  • 1 Tbsp toasted chopped peanuts
  • 1 Tbsp toasted shredded coconut
  • Sea salt and freshly ground black pepper to taste
  • 12 ounces of assorted salad greens
Method
  1. Preheat oven to 400 degrees.
  2. Put pomelo segments, lime juice, fish sauce, brown sugar, cilantro, and green onion in a large bowl and stir well. Cover and refrigerate.
  3. Put shrimp on baking sheet, drizzle with olive oil, sprinkle with red pepper flakes, and mix with your hands to coat well.
  4. Bake in preheated oven for 3 to 5 minutes, just until pink. Remove and allow to cool on sheet.
  5. When cool, add shrimp to the bowl with pomelo mixture and stir to combine.
  6. Place 3 ounces of salad greens on each salad plate.
  7. Spoon this shrimp-pomelo mixture onto the lettuce, then top with the peanuts and coconut.
  8. Salt and pepper to taste.

 

Chefs Notes:

In my kitchens I prefer to use fresh Gulf Shrimp. I feel they have a superior flavor to the frozen imported shrimp from other countries. I’m never sure of the condition of the waters that the imported shrimp were harvested in.

2 pounds of shrimp might sound like a lot but after you peel them it will be just the correct amount for four or five guests. Be sure to save the shells for making fish stock. You can put them into a zip lock bag and pop them into your freezer until needed.

I have a new book “Tips, Terms and Techniques for Cooking Like A Chef ” For more information please visit: http://chefwilliamlikes.me/ChefsTips

 

Chef WilliamEat Healthy, Laugh Often and Enjoy Life~

Healthy Food choices

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Oils In The Kitchen

Olive OilToday I want to talk a little about Oils In The Kitchen and what I use in both Wisconsin and when we are at our home in Mexico. I have been using mostly Coconut oil for cooking and Extra Virgin Olive Oil the past few months in Mexico, but there is a reason for that. I could not find cold pressed organic canola oil. Now that I am back in Wisconsin where I can easily find organic, cold-pressed, non-GMO canola oil, it has once again returned to my kitchen,

Here is my review of a couple of oils you will find in my kitchen and why.

Extra Virgin Olive Oil

Extra-virgin and virgin olive oils are extracted from olives through cold-pressing, which preserves its taste and nutrition. Other olive oils,  labeled “olive oil,” or “pure olive oil,” contains a mix of virgin oil and other sub-par oil that’s not good enough to be extra-virgin or virgin. Some have even been known to have been cut with non-olive oils. I use Extra Virgin Olive oil on salads and cold dishes that require oil. You can cook with it if you are working with very low heat.

Coconut Oil

While coconut oil has become the very latest super food to become the darling of the kitchen the reviews are still out. Coconut oil promises a myriad of health benefits. While there is limited scientific evidence to support these claims, more and more reports are making coconut oil a much better choice than many of the oils available on your grocers  shelves. Considering that coconut oil is 90 percent “bad” saturated fat you might want to  use it sparingly. I do have it in our kitchen to use in some of my Mexican and Asian recipes.

Canola Oil

Most of the canola oil found in your grocery store is made from GMO crops and I do not purchase it for that very reason, However, good canola oil is full of essential fatty acids while boasting the lowest saturated fat content (7 percent) of any of the oils out there. As stated above, when I can get organic, cold-pressed canola oil it is my choice for cooking. It does cost a little more however I feel that the healthier oil outweighs the price.

Sesame Oil

Because you can not really make Asian or other oriental dishes without it, I keep a very small bottle of Sesame oil on hand in our kitchen. Sesame oil contains vitamins B-6 and E as well as magnesium, copper, calcium, and iron. Because it is packed with so much flavor, you only need a couple of drops to flavor most dishes so only purchase the smallest bottle available.

Nut Oils

I am a big fan of Flex seed oil, as well Walnut oil and Almond oil. However that last two are Grain Breadmore of a special purchase when I can find them in a small enough sized bottle that they won’t break the budget. I consider Flex oil to be a non-option and keep it on hand , stored in the refrigerator. I should add that I am kind of a nut when it comes to these three because they are great sources of omega-3 fatty acids and vitamin E. When I purchase breads they are always breads that contain one or more of the above three nuts or oils.

Peanut oil

While Peanut oil is a nut oil, I give it a special mention because it is much less expensive and it is a very good oil to use for bulk deep frying as long as you keep it’s temperature below 212 degrees. It is very popular in  Asia and Africa for stir-frying and deep-frying. In the United States it is perhaps best know for using when deep frying Turkeys for Thanksgiving dinner. Also on the plus side it contains resveratrol which gives grapes and red wine their power to help reduce or prevent heart disease. Of course, just because I sometimes cook with peanut oil, that does not mean I should discontinue enjoying my glass of red wine each evening.

Butter

Of course I must include a little about cooking with butter or I will never hear the end of it. ButterThis flavor enhancer is used in my kitchen for everything from sauce making to sautéing to baking and of course creamy mashed potatoes. I do limit it and the only time I add it to bread is when the bread just pops out of the oven and is still warm. If you every make a sauce or gravy and it looks dull when finished, add a tablespoon of butter and you will get a nice sheen. I use salt free butter when cooking.

Oils In The Kitchen is a personal choice that everyone must make for themselves, but there are so many available the choice can be hard. My choice will always be for natural, organic, non-GMO, cold-pressed oils when I have a choice.

If you like cooking with spices, my book Spices In The Kitchen can be found on Amazon, at: http://chefwilliamlikes.me/Spices In The Kitchen. and contains information on spices as well as some nice recipes.

CHEF WILLIAM ColorEat Healthy, Laugh Often and Enjoy Life~

Healthy Food choices

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Walking 10,000 Steps

power walkingDid you know that Walking 10,000 Steps per day is one of the best ways to get and stay in shape? It can be easier for some than others but it is rewarding once you establish a route that you can follow.

You may or may not have heard about the 10,000 steps a day program where it’s said if you walk 10,000 steps, you were walking a distance close to 5 miles (recommended amount). The trouble with this program is that the size of a persons  step may vary from person to person. However, for a healthy lifestyle, this is the recommended amount. With the average person, whose step is around 2.5 long, it will take about 2,000 steps to walk a mile. Do you really feel like counting your steps every time you go out walking? It isn’t easy, I have tried it, but with all the beauty of nature, I am easily distracted. What many walkers such as myself do is to use a pedometer.

For example, My wife works in a home for people in very poor health and in the later years of their lives. She must take care of an average of 12 people that all live in the own rooms but most of them are taken to the dinning room for meals, then to the entertainment room, and later back to their rooms, On most days she will walk more than the 10,000 steps without even being aware of it until the end of the day when she looks at her pedometer.

I on the other hand work on the computer, and I must make it a point to get up and take a walk every couple of hours, plus a walk in the morning and on most days again in the evening to get my 10,000 steps. Without a pedometer I would not make it. With it I can monitor my progress through out the day and adjust accordingly.

A pedometer is a small gadget or device that will tell you how far you have walked. Also known as a step counter, this convenient device makes it very easy for walkers to know when they’ve reached their target goal. Because its step count is based on the swing of the person’s hips, the actual mileage may vary with different individuals of different size. However, it’s still regarded as an excellent tool for walkers.

Pedometers are great for providing walkers with motivation. The 10,000 steps guideline is a recommended amount that equals around 5 miles so if an individual leads a sedentary lifestyle, they may only walk 1,000 to 2,000 steps each day. With a pedometer they know they have to increase their steps. The pedometer makes it easy for them to see where they’re lacking and need improvement.

Increasing your Step

Increasing your steps to the recommended amount is easier than you may think. Begin to increase it a little each day. An increase of 500 steps each day is a great way to get up to the 10,000 per day. As soon as you get up in the morning, strap the pedometer around you waist and let it start calculating. At the end of an “average” day, you’ll know exactly where you stand and what you need to do for improvement. Each day may be different for you; however, with certain days being more active.

You’ll find that wearing your pedometer will also make you more motivated to walk more. At the end of a week, you’ll know how much improvement you need and if there is more work required on certain days or if you’re equally sedentary every day!

Some things you may want to do to improve the number of steps you take include:

Walking your dog, I have two dogs and they love to walk

Taking a walk with a family member or friend
Taking the stairs in buildings instead of the elevator
Park farther away for the store so you have to walk more
Walk to the store if possible
Get off the couch to change the channel instead of using the remote control

You can get a pedometer at you local sporting store. They come in different styles and price levels. While I don’t recommend that you purchase the cheapest one, you don’t need to get something too costly to see good results. When we first started my wife and I used an Omron HJ-112 and was perfectly happy with them. However once I moved more into all thats involved in maximum health for graceful aging, I moved up to a Jawbone because it monitors activity including walking plus what you eat/drink nutritional information and it can be programed to remind you it is time to get up and leave the computer for a walk. You wear it on your wrist. These are a little on the costly side and you don’t need all that information to enjoy a good walking program. However if you would like to see more information about them you can visit my Amazon Store at: http://chefwilliamlikes.me/Chef Williams Nutrition Store and look in the “For Walkers section”. While you are there, visit the whole catalog and let me know in the comment section if there are items that I should add.

Walking 10,000 steps can be a part of an overall lifestyle plan for better health. It sounds like a lot, but if you start in the spring and increase your distance a little each week, by the end of the summer it will be a way of life.

This post was inspired by my good friend Amy Young Miller at; http://vomitingchicken.com  where you can learn everything from  tips on how to declutter your house to how to make wonderful Bread that your family will love.

Enjoy a walk today………………

Mexico-full-sig

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Nutrition and the 80/20 Rule

Aging GracefullyHave you ever thought about Nutrition and the 80/20 rule? When it comes to Nutrition the rule is reversed and it becomes the 20/80 rule. The 80/20 rule essentially says that 20 percent of the work results in 80 percent of the benefits. But, when it comes to nutrition and inheriting the good health that comes from eating right and paying attention to the nutrition you’re ingesting it’s more appropriate to say that if you eat the right things or do the right things 80 percent of the time, the remaining 20 percent won’t really matter so much.

That is a really freeing thought because no one on the earth is perfect. One reason people often fail when they try to eat right is that they think they have to be perfect. One “mistake” sends them into a tailspin and they give up. So, instead, you’ve got to realize that eating one cookie is not a mistake if you plan for it, and ensure that you’re not avoiding nutrition more than 20 percent of the time.

That means if you are eating a 2000 calorie a day diet, there are 400 calories in your day that you can play with. Also, you don’t have to think of your diet as just a daily thing. Why not think of it as a weekly thing. Keep track of your intake, calories, nutrition and so forth using a computer app like fitday.com, or  CRON-O-Meter. These programs allow you to impute what you’ve eaten. Learn what levels of nutrients you need and shoot for specific numbers with in a calorie allotment that is right for the weight you want to be. You can find out that info here.

The higher levels of nutrition you consume in your food, the more wiggle room you might have for that 20 percent of indulgence. However there are quite a few really healthy things you can indulge in that aren’t bad for you like making “ice-cream” out of a frozen banana, or a sweet, gooey, caramel tasting dip out of soaked dates. Once you learn how to make treats from healthy ingredients your choices become limitless and suddenly the 80/20 rule seems so easy and doable. The nice thing about making your own special treats is that you can control what goes into them and more importantly what does not go into them. Keep watching this blog and I will offer a few dessert recipes for special treats.

My Nutrition Store

Please Visit My Nutritional Store For All Those   Special Items

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Savory Citrus Avocado Salad

avocado saladToday we are going to explore a Savory Citrus Avocado Salad, as we continue to add more citrus on our quest to age gracefully. Over the next few weeks my goal is to offer enough recipes and information about citrus that it just becomes part of our daily food intake and we enjoy all the many benefits of citrus without even thinking about it. Having said that, I should point out that one of our goals is to make sure we taste each bit of food we eat. We want to taste both the flavor and texture for full enjoyment and understanding. More on taste later, for now lets explore the recipe and perhaps make it for lunch today or at the latest tomorrow.

5.0 from 1 reviews
Savory Citrus Avocado Salad
 
It is time to start eating salads almost every day if we wish to work towards better health. If we can eat them without chicken, fish or beef it is even better
Author:
Recipe type: Salad
Cuisine: International
Ingredients
  • ½ cup light olive oil
  • 3 Tbsp White wine vinegar
  • 1 tsp sugar
  • ½ tsp salt
  • 2 ripe avocados, peeled and sliced
  • 8 cups fresh rucola or rocket
  • 2 oranges, peeled and sectioned
  • 2 tbsp raw almonds
  • 1 tsp toasted sesame seeds
Method
  1. In a mixing bowl, combine the olive oil,vinegar sugar and salt and whip to combine
  2. Add the rucola or rocket, oranges,and avocado and gently toss together. Sprinkle with raw almonds
  3. Serve. -

 

Notes from the Chef……..

Avocados are rich in protein as well as a good source of vitamins B6, C and E, plus they contain copper and iron. They are high in  calories so go easy. They contain what is known as the good fat or mono-unsaturated fat. Your body requires some fat, so this is one way to know it is getting the good stuff.

Salad Rocket which is sometimes called  Arugula in the United States is rich in vitamin C and potassium.

We already reviewed oranges and are aware that Oranges contain thiamin, riboflavin, niacin, vitamins C and B-6, folate, phosphorus, magnesium, manganese, selenium and copper,choline,and carotenoids. They also contain potassium, an electrolyte mineral responsible for normal heart function. Now we are going to add raw almonds.

Raw Almonds contain fiber, protein, vitamin E and some B vitamins, copper, calcium, Iron, Manganese, Magnesium, phosphorous and riboflavin. That’s a lot of goodness in a small nut.

We add some sesame seeds and we add more Calcium, iron, manganese, zinc, magnesium, selenium, and copper. Keep in mind that the zinc in sesame seeds promotes bone health which could help prevent osteoporosis later in life. Plus we add some Oleic acid which helps to lower LDL or “bad cholesterol” and increases HDL or “good cholesterol” so they are a tiny powerhouse.

Ok, so have I convinced you that this might be a great salad to add to your recipe book and to serve once in a while. Even if you are not concerned with healthy aging just yet, this is a salad your body will benefit from. Give it a try and if you like add some grapefruit slices and/or raisins, just enjoy a fresh salad often.

I have a new book “Tips, Terms and Techniques for Cooking Like A Chef ” For more information please visit: http://chefwilliamlikes.me/ChefsTips

 

Chef WilliamEat Healthy, Laugh Often and Enjoy Life~

Healthy Food choices

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Walking As We Age

walking for healthToday, lets talk about Walking As We Age. You knew I would get to exercise sooner or later as we talk about slowing the aging process, and that time is now. I am a big fan of walking as a form of exercise. One of the things I really enjoy during my six month stint in Mexico each year is that we walk a lot. Everyone walks in Mexico. Parents walk their children to school, there are no school buses so they walk them to school and they walk back to pick them up after school. My wife and I would walk about three miles each way once or twice a week to visit a restaurant for a light lunch. Now that we are back up north we are waiting for the weather to change just a little so that we can start walking outdoors again. Until then we go to the mall and walk indoors.

Walking is, without question, the most popular physical activity in the United States. It’s fairly easy on the body, it’s cheap, and people of all ages and fitness levels can enjoy a good walk. Whether you’re walking your dog around the block, walking to clear your thoughts, walking in the park, walking as part of a weight-loss program or walking through the mall, walking will not only improve your health but give your more energy and lift your spirits.

More retirees and seniors are walking than ever before. Walking provides seniors with walking extra energy, more fresh air and a great sense of well being, which all adds to the quality of our life. Although people of all ages should always take safety measures when out walking, it’s even more important for seniors to follow these important tips.

Make sure you warm up before starting your walk and cool down when you’re finished. You don’t have to spend a long time warming up; just long enough to do a few stretches for your legs, arms and back. Walking in place is also a great warm up exercise. Don’t try to do too much too soon. Build up your pace, distance and speed gradually. When first starting out you might walk only a block or two, just don’t over do it. You can walk like that a couple of times a day and then after a week or so, add another block. By starting slowly and adding a little distance every week or so your body will adjust to the new distance without feeling stressed.
Make sure you drink plenty of water before during and after your walk, even in cold weather. Water is not just important in warm weather. Before you start your walk drink eight ounces of water, if your walking more than a couple of blocks add another eight ounces during the walk and at least that much when you’re done. Some dedicated walkers weigh themselves before and after the walk to see how much sweat they’ve lost and drink two cups of water per pound of sweat lost.
Try to stay on the sidewalks or any paths that may be present. If you’re forced to walk near or on the road, make sure you face oncoming traffic they’ll be able to see you as good as you can see them. Avoid walking after dark and avoid dangerous crosswalks or intersections.
Pay attention to all traffic signals and signs and allow yourself plenty of time to cross the street.
If you begin feeling dizzy, nauseous or have chest pains, stop immediately and call for help.
Buddy up with a friend or as part of a group. It’s more fun that way, easier to stay motivated and it’s also much safer.

Stick with your walking and don’t give up! Before long it will become a habit that you will take with you wherever you go. One of the nice things about walking is that you do not need to carry a lot of extra equipment when you travel. Grab your walking shoes and your good to go. Where I live in Wisconsin we have walking trails along lake Michigan and my wife and I have a four mile route from our house that takes us along the lake and ends up back at our house.  In Mexico we found a five mile trail that winds along a small river and ends at the Pacific Ocean. If you look around your area you might be surprised at what trails are available. I have more to say about walking and it’s many benefits and will be sharing that information over the next few weeks. Lets add walking to our anti-aging program and see just how great it makes us feel.

I would like to invite you to follow this blog by clicking in the box Networked Blogs box at the bottom right of this page. Thank you.

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Kitchen Cooking Tips #6

Cooking TipsHello again from my kitchen. Today.we’re back to share a few interesting kitchen Cooking tips and tricks for making life in the kitchen a little more enjoyable to those that do not really spend a lot of time there. I really do have a desk in my kitchen where I take my laptop at about 4 a.m. each morning to write and share these articles with you., I make myself a large, 16 ounce mug of green tea with lemon and ginger and that is how I start the day. For those of us that spend a lot of time in our kitchens, there are some things we do so that it seems less like work and more fun. Yes, some of us actually really enjoy cooking and spending time creating with food. and are happiest when in a kitchen cooking or baking…however we also like to know the easiest ways of doing things. Here are a few of those;

  1. For Brussels sprouts, chop off the ends and pull off the outer leaves (they will come off easily once the ends are chopped off). Make a cross with your knife in the cut end of each sprout (about ¼—½ inch deep, depending on the size of the individual sprout). Keep in mind that the smaller the sprout, the more tender and fresh it will taste – large ones tend to be “woody” or tough.

  2. Be sure to thoroughly wash all salad greens in cold water before serving – even if the package says “pre-washed”. Pat dry with paper towel. Over the years there have been recalls of salad greens that were “pre-washed” because they are washed in such large batches they can’t all get clean.

  3. About to make bread but you’ve just discovered you don’t have any yeast? Don’t panic: You can make incredibly delicious quickbread by adding a cup of beer or sparkling wine. (If you use beer, add a few herbs to your recipe as well for a wonderful, savory treat.)

  4. If you are re-working the remaining dough after cutting out shapes and find that the dough becomes too rubbery, simply wrap it in plastic wrap and set it back in the refrigerator for fifteen minutes to relax it. Then continue rolling.

  5. Yes, you can freeze raw eggs – but not in the shell. Freeze whole eggs in a container, and label it with the date. For mixed white-and-yolk, pour into ice cube trays. Freeze, remove, put in a container and label. (Raw eggs will keep up to a year in a chest freezer.)

  6. Use leftover rice in quiche by making a rice crust. (Simply blend rice, grated fresh cheese and 1 egg together and press mixture into your pie plate; about 1/4“ thickness.) Fill and bake as you would with any other type of quiche.

  7. If you have trouble removing burned food or fat from the bottom of your roasting pan, scrape out as much as you can and let cool. Fill it with cold water, adding 4 tbsp. baking soda. Soak overnight. The next day, bring your pan of water and baking soda to the boil on the top of the stove and simmer at a low heat for half an hour. Your roast pan should magically come clean.

I have put together a book full of kitchen cooking tips, tricks and techniques that will help anyone get around in the  kitchen.

Tips and Tricks to Cook like a Chef

This is my favorite book in the Kitchen

I really enjoyed getting together all the information that I share with you in this book Tips tricks and Techniques for Cooking Like a Chef

The answer to many of your kitchen questions can be found inside, and I'm sure you will love it so grab a copy now.....

CHEF WILLIAM ColorEat Healthy, Laugh Often and Enjoy Life~

Healthy Food choices

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Balsamic Orange Saucy Salmon

salmon in an orange reductionHello again, today we are making Balsamic Orange Saucy Salmon in keeping with our goal to add more citrus to our diets.

The many benefits of wild caught fish over farm raised fish make it mandatory that we make sure we know what we are eating.

5.0 from 3 reviews
Balsamic Orange Saucy Salmon
 
This is a very tasty way to serve wild caught salmon that your guests are sure to enjoy.
Author:
Recipe type: Lunch/Dinner
Cuisine: International
Serves: 4
Ingredients
  • ¾ cup fresh orange juice
  • ½ cup balsamic vinegar
  • 2 tbsp olive oil
  • 2 tbsp onion, finely minced
  • 2 tsp chopped parsley
  • 2 tsp basil, chopped
  • 2 tsp chopped mint
  • 1 cup orange sections, quartered
  • ⅛ tsp kosher salt
  • dash freshly ground black pepper
  • 2 teaspoons arrow root
  • 2 teaspoons water
  • 4 fillets wild caught salmon (6 oz each)
  • Sea salt
  • Freshly ground black pepper
  • 2 tbsp olive oil
Method
  1. Preheat oven to 450 degrees.
  2. Combine the first 10 ingredients in a glass jar, cover tightly, and shake well to mix; set aside.
  3. Season salmon fillets with salt and pepper to taste.
  4. Heat olive oil over medium-high heat in a large oven-proof skillet.
  5. Place salmon fillets in the pan, skin side down, and cook until skin starts to crisp.
  6. Transfer skillet to the oven and bake for around 8 to 10 minutes.
  7. Transfer cooked salmon to a serving platter and keep warm while finishing the sauce.
  8. Pour the sauce from the jar into the skillet. Put on burner set on high and stir to heated through
  9. Mix arrowroot and water to a paste and stir into sauce to thicken...
  10. Spoon sauce over salmon and serve immediately.

 

Notes from the Chef……..

Salmon Fillets are rich in Omege-3 fatty acids which have been shown to lower the artery clogging Continue reading

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