LAST DAY SUNSHINE - Spinach & Pecan Salad

They are all out there today.
A perfect way to close out the year.
No wind, blue skies, a clean ocean.
New friends to meet on the warm beach


A NEED TO KNOW

Eating Smaller Meals:

If you want to eat less, dine alone. Solitary meals tend to be smaller and more nutritious, containing fewer calories and less sugar and fat. Social factors are a big influence on what we eat. You may eat more to celebrate good company or to keep from insulting the cook.


SPINACH & PECANS Salad-
(SERVES 2)

Young Spinach leaves – a couple of big handfuls
Romaine – 1 big handful
Gorgonzola crumble – 2 TBL
Pecans, broken - 2 TBL
Fresh Bosc pear – 1
Chili Stuff Chili Mix – ½ tsp

Tear spinach and romaine into 1 inch pieces
Pear – include skin and cut into ½ ” irregular pieces
Toss together
Sprinkle chili stuff on pecans
Add pecans and gorgonzola crumble and toss again
Separate into two bowls and drizzle on the dressing

Dressing (sweet and spicy)

Honey – 2 TBL
Olive oil 2 TBL
Fresh lemon or lime juice – 2 TBL
Ground white pepper – 1 tsp

EASY BREEZES - BLUE SKIES - Caesar Salad

It is flat calm today and the air is warm again in the mid 80's. The sky is a clear cobalt. The ocean has warmed some, and now is up in the high 70's, because of the breezes from the Caribbean.

A NEED TO KNOW

Eat It Raw

Some raw vegetables are healthier than cooked, because they contain more nutrients and roughage. Scientists have found that raw broccoli, cauliflower and cabbage help prevent stomach and colon cancer in lab animals, but the cooked versions contain only half the tumor-inhibiting factors.

Caesar Salad with White Beans

Romaine – 1 head torn into bite sized pieces

White Beans – great northern or cannelini beans – 1 15oz. can drained

Tomatoes – diced – 1 cup

Sweet Onion – medium – Maui or Vidalia. Sliced into thin rounds

Garlic – 3 cloves – mincedWorcestershire sauce – 1 TBLMayonnaise – 2 TBL

Olive oil – 2 TBL

Kosher salt

Black pepper, fresh ground

Croutons – a good handful

Parmigiano cheese – fresh grated

Lemon Juice – 1 lemon

Toss together – romaine beans, tomatoes & onion

Make the dressing – combine the mayonnaise, olive oil minced garlic, lemon juice , Worcestershire sauce. Whisk together

Toss the salad with the dressing. Lay the croutons on the salad servings. Season with salt & pepper.

Sprinkle about a TBL of grated cheese on each serving.

BEACH SUN - Farfalle, Panchetta & Cabbage

The National forecasts were wrong again.
Today is all blue skies and sunshine. The beach is warm, in the mid 80's. The ocean is clean and the tide is up at midday.

A NEED TO KNOW

Healing Wounds Faster:

Keeping a cut moist with an air-tight dressing makes it heal as much as 40 percent faster than using gauze or no bandage. Scientists aren’t sure why airtight bandages speed healing, but it may prevent healing substances in the body from evaporating. When shopping, look for occlusive (airtight) - Not recommended for chronic wounds.

Farfalle, Pancetta, Savoy cabbage, parmesan

Pancetta- ¼ pound thinly sliced then julienned
Olive oil
Savoy cabbage - 1 small head – remove outer leaves and core
Farfalle ( Bowties) ½ pound
Parmesan cheese
Garlic - 2 cloves
Walnuts - ¼ cup
Kosher salt and fresh black pepper, ground
Chili stuff mumbo gumbo mix

Heat a large pot of salted water to boiling and add the farfalle, stir so it doesn’t clot up.Cook till al dente.
In a big pan at medium heat sauté the pancetta in olive oil until it begins to turn color.
Put cabbage in a bowl. Add some olive oil and stir around to coat. Then sprinkle on some fresh black pepper, about a tspn, and mix it in.
Dump the cabbage on top of the Pancetta, add a TBL of Mumbo Gumbo mix, then add the minced garlic and 2 TBL of parmesan cheese. Mix together and cover. It should take about 5 minutes to get the cabbage tender.
Drain the farfalle. pour it on top of pancetta & cabbage add in the broken walnuts and more parmesan cheese.
Stir and serve with crusty fresh bread

SUNNY SUNDAY - Broccoli & Shrimp

The east breezes will keep the temps on the beach down to the low 80's today but all the clouds are gone so the medium tide at midday will be very inviting.

A NEED TO KNOW

Estimating Your Ideal Weight

Multiply by 6 the number of inches over 5 feet, the add 106.
Example for a man who is 5’11” --- 11 X 6 = 66, + 106 = 172 pounds ideal weight.

It is always good to get a target before you start on any plan.

REMEMBER: 1 Gram of fat = 9 calories
1 Gr of Protein = 4 calories
1 Gr of Carbos = 4 calories

3500 calories taken in, more than you use or burn, always equals 1 pound

BROCCOLI & SHRIMP

Shrimp – 1/3 lb of 50/60 count
Broccoli –florets - 1 cup
Cubanella pepper – one, chopped 1” pieces
Tomato – one , chopped 1” pieces
Clam juice – 1 cup
Dry Vermouth – ½ cup
Chili Stuff Chili Mix – 1 tsp
Olive oil


Heat a pan with Olive oil to Medium or little lower. Add the broccoli. After about a minute add the cubanella pepper and add the clam juice and cover for about 4 minutes.

Add the tomato and cook for another 2 minutes

Add the shrimp and about 4 ounces of vermouth

Sprinkle with one teaspoon of chili powder mix, stir, cover for about 4 more minutes and serve in a bowl to hold the juice.

Last Weekend of the Year - Penne with Prosiucutto

Easterly breezes of 15 knots will keep
the beach temperatures down to about 80.
Any waves are created by the shallow water and tide is low at midday. There should be plenty of sunshine for those who stay on the sand.

A NEED TO KNOW

The Raw Facts

OMEGA-3 FATTY ACIDS: From seafood, and best from wild Salmon, Mackerel, Sardines, Tuna, & Bluefish. They are excellent for the heart. They lower blood pressure, and thin the blood. As an anti-inflammatory agent, they help relieve symptoms of rheumatoid arthritis. They may strengthen the immune system and hinder the spread of cancer.


Penne with Prosciutto and Chili béchamel

Butter – one stick (4 oz)
Flour - 1/3 cup
Whole milk - 1 pint
Chili Stuff Chili Mix -
white pepper
Kosher salt
New York sharp cheddar 2/3 cup, grated
Prosciutto ¼ pound thinly sliced
Penne -½ pound
Asparagus, about a 1/2 pound
Olive oil
Dry vermouth

Heat half the butter in a 2 qt sauce pan, then add in 1/3 cup of flour all the time stirring with a whisk for about 3 minutes.
Gradually pour in the pint of milk while stirring all the time. After about 10 minutes add in 2 tspns of Chili Mix
Remove from the burner and stir in the prosciutto that you have sliced into bite size pieces. Add ½ tspn wht pepper and a little salt.Now add 2/3 of your grated cheese ,stir every thing around and keep warm.

While this was cooking you should have heated a gallon pot of water to boiling and added the penne.
Cook it for about 5 minutes so it is al-dente because it will bake later in the oven. Drain the pasta in a colander and put it back into the pot. Pour the chili béchamel onto the pasta and mix together. Pour the whole thing into a baking dish you have coated with some of your butter stick. Sprinkle the remaining 1/3 of the grated cheese on top, and dot with little ¼ inch squares of butter that you have cut from the butter stick you still have . Place in a pre-heated 425 degree oven for about 20 minutes

While the pasta is baking lay the asparagus in a big panwith olive oil. medium heat. Pour in about a ¼ cup of water and cover. When it starts to steam move it around and pour in a ¼ cup of dry vermouth and cover again. Cook until tender but still bright green.

Everything should be ready at the same time to serve 4

SUN RETURNS -- Lamb Kebob & Couscous

Hollywood Beach isn't crowded the way you might expect at Christmas time. The breezes are now coming out of the northeast but still east enough to keep it warm. The tide is low at midday so beach strollers can enjoy the water's edge. Plenty of sun for everyone.

A NEED TO KNOW

The Raw Facts

CABBAGE: Cabbage family vegetables, including: cauliflower, brussels sprouts, kale, broccoli, and all cabbages seen to protect against colorectal, stomach, and respiratory cancers Eat both raw and cooked for maximum benefit.

Lamb Kebobs & Couscous

Leg of Lamb 3 to 4 pounds cut into 1 ½ “ pieces
Garlic – 4 cloves
Olive Oil
Butter – 2 TBL
Kosher salt-1/2 tsp
Black Pepper fresh ground – ½ tsp
Chili Stuff Chili Mix – 2 tsp
Couscous – 1 packet
Scallions – I bunch – chopped

In a 375 degree oven, brown the lamb in olive oil on all sides. With a couple pinches on salt and pepper and the chili mix.

Remove and skewer the lamb piece, return to oven and cook for 45 minutes.

Serve on a bed of couscous mixed with the butter and chopped scallions

CHRISTMAS ON THE BEACH = Shrimp & Spinach

Cheers for our local government. They just tranplanted a bunch of Coconut palms along the Hollywood Broadwalk. The new palm trees promise to give a great look and much desired shade in the coming months. Right now the scattered clouds are protecting the tender skins of the visiting Canadians. They need something because their marble sacks don't cover much. Today is pretty warm and the Caribbean breezes will keep it that way.

A NEED TO KNOW

The Raw Facts

ONION: Yellow or white onions, eaten raw, can raise blood levels of beneficial HDL cholesterol while lowering total blood cholesterol. Antibacterial agents red and yellow onions are rich in quercetin, anti ]cancer compound is not destroyed by cooking.

SAUTEED SHRIMP & FRESH SPINACH

Small Red Potatoes 8 – cut into bite-size pieces
Shrimp - 1/2 pound , 35-51 count – veined, with shells on
Spinach leaves, fresh - 10 oz.
Olive oil - 1 oz
Butter – 2 TBL
Vermouth – 3 oz
Kosher salt - ½ tsp
Black Pepper, fresh ground – ¼ tsp.


Use a deep pan at medium. Cook the potatoes in olive oil until tender, about 5 minutes, stirring so nothing sticks to pan as potatoes brown.

Add the shrimp and butter, mix around as the shells turn pink. and add and ounce of vermouth
Now pile the spinach leaves on top and pour on a couple oz. of vermouth and spinkle with the salt & pepper. Cover and cook just until the spinach wilts but is still bright green.


Serve immediately

WARM DARK CLOUDS - Chicken & 40 cloves of Garlic

It isn't sunny today but it is warm.
This could be a good time to watch the waves from under cover in some place like Ocean Alley at Indiana St. because we might get a few long awaited and needed showers.

A NEED TO KNOW

The Raw Facts:

BROCCOLI: Among the most nutritious vegetables and most effective cancer fighters.
It is rich in vitamin A, C. quercetin, and caretenoids. Can be eaten raw or cooked for maximum benefit. But if cooked it should be steamed microwaved or cooked in a wok, as opposed to boiling.


CHICKEN WITH 40 GARLIC CLOVES

Whole Chicken – 3 ½ to 4 lbs.
Olive oil – 2/3 cup
Garlic – 40 cloves, unpeeled
Rosemary, dry – 1 tsp.
Sage, dry – 1 tsp.Thyme, dry – 1 tsp
Chili Stuff Chili mix – 1 tsp.
Kosher salt
Black pepper, freshly ground

Rub the chicken with a coating of olive oil.Salt and pepper inside and out. Mix the seasonings together and do the same as with the salt & pepper.
Preheat oven to 400, reduce heat to 350 as soon as you put the chicken in. Use a deep baking pan.
Dry seasoning holds up much better than fresh for prolonged roasting. Stuff a handful of garlic inside chicken.Place bird in baking pan.
Spread the rest of the garlic around pan in the balance of the olive oil. Cook the bird breast side down or tail in the air. Reason: The juices are in the back and tail and gravity will drain these through the breast and the white meat will be much moister. This also works for Turkeys, but not Ducks.
When you serve the chicken just pile the garlic next to it.
Serve with chunks of fresh crusty bread.
You can squeeze the cloves and the sweet soft juicy garlic will smash across your chunk of bread.

CLEAR SKY - EMPTY BEACH - Mediterranean Soup

Hollywood Beach is sunshine and calm again today, just fewer people than the weekend.
The tide is up at midday and makes for great swimming. Better to enjoy the ocean than try to push through the malls.

A Need to Know

The Raw Facts:

CARROT: Lowers cholesterol, enhancing cardiovascular health. Highest in beta-carotene off all foods, and may protect against colon cancer. Best eaten slightly cooked (to be better absorbed by the body) for cancer protection; raw or cooked for cholesterol lowering effects.


MEDITERRANEAN TURKEY SOUP

Turkey thighs – 2 - Sautéed or roasted and chopped into small pieces
Onion - 2 medium , chopped (about a cup)
Celery – 3 stalks – chopped
Garlic – 3 cloves – minced
Orange Bell Pepper – chopped
Fennel bulb – chopped (about ½ plus some of the leaves)
Chicken broth – 6 cups
Tomatoes – 28 oz can – drained and diced
Great Northern or Cannellini beans – 15 oz can – drained
Basil, dry, 1 TBL
Red pepper – dry & crushed – ½ tsp
Olive oil
Kosher salt
Freshly cracked black pepper
Parmigiano Cheese – freshly grated.

Sautee turkey thighs in a little olive oil with salt & pepper. When they are fully cooked let them cool and cut the meat into bite sized pieces and set aside. Save Drippings
Heat a large deep pan, about a 1 gallon size, to medium.
Add the bell pepper, onion, celery, fennel & Garlic. Keep everything moving around while you sautee in olive oil until everything gets shiny or translucent.
Add the drippings from the Turkey pan and the crushed red pepper.
Now add the tomatoes, basil, & chicken broth.
Stir and cover the pan and simmer for about ten minutes or so.

WINTER SOLSTICE -Sauteed Chicken Livers from Maui

How great to awaken to a crystal clear day and know the days are now getting longer again.

The ocean is flat and the water is light turqoise.

Hollywood Beach is the place to be this weekend.

A NEED TO KNOW

The Raw Facts:

Papaya: High in Vitamin C and fiber, low in calories, rich in beta-carotene for potential cancer protection.

CHICKEN LIVERS – SAUTÉED

From Paul Kirk – Chez Paul’sOlowalu, Maui, Hawaii

Serves two

Chicken Livers – 12 oz

Fresh Mushrooms – 8, sliced

Medium onion, - ½ thinly sliced

Harvey Bristol Cream – 6 oz

Flour – ½ cup

Butter – ¼ lb

Kosher salt

Fresh ground black pepper

Lightly flour livers, add a small amount of salt & pepper. Sauté in butter until crisp. Add mushrooms and onions for 5 minutes on low flame. Remove pan and add sherry. Cook at very low heat uncovered for a couple of minutes

SATURDAY SHOPPERS EMPTY BEACH - Turkey Chili

Even though it is the weekend and warm, late Holiday shoppers are keeping Hollywood Beach empty.

The ocean is flat and clean. The breezes are very light. Here is a great chili lunch for friends and family.

A NEED TO KNOW

The Raw Facts:

Cantaloupe: Highest in Nutrients of all fruits. A quarter melon is 6 times as nutritious as a apple, containing 50 times more vitamin A & 10 times more vitamin C. It is high in fiber, low in calories and rich in beta-carotene. Probably lowers the risk of smoking related cancers and combats free radicals implicated in disease and aging. The high potassium content helps against excess dietary sodium.

WHITE TURKEY CHILI

Turkey – 1 lb. – shredded

Cannellini or white kidney beans – 15 oz. can – drained

Tomatoes, diced – 15oz can – drained

Chicken broth – 15 oz.

Couscous, dry – ¼ cup

Cilantro – big handful – chopped

Chili Stuff Chili Mix – 1 TBL

Sour cream

Olive oil.

Brown the turkey in a pot with olive oil.Season with kosher salt and black pepper as if you were making it alone.Add the chicken broth. You want to slow-cook the turkey until it breaks apart.Add the cannelloni beans and the Chili Stuff Chili Mix.Add the tomatoes. This will give the chili a light pink color.

Add the ¼ cup of couscous and the cilantroThis only takes about 5 minutes to cook.If you want it really white forget the tomatoes and add a tspn. of cumin, and one of sage,

or just wait for the tomatoes to cook

and mix in a big clump of sour cream into each bowl, just before you serve it.

A BEAUTIFUL WEEK - Grilled Swordfish

A beautiful time to stroll along the water's edge.
If you are not working you should take advantage of this perfect beach time.

A NEED TO KNOW

Runners are far ahead in Aging Healthfully

Active Americans do not wear out, but sedentary ones are likely to rust out.
Long distance running and other regular aerobic exercise activity is associated with preservation of good physical function. Non runners, both man & women, develop some forms of disability, which include ability to walk, arise from a straight chair and grip objects. Runners reduce the risk of coronary heart disease & stroke. It goes back to the old saying, “use it or lose it.”

Grilled Swordfish with Salsa Crudo and green beans

Swordfish Steaks two 8 oz. ¾ to 1” thick
Green beans – a good handful – steamed tender
Romaine - handfulArugula - handful
Watercress - handful
Radicchio – handful
Lemon juice
Black pepper
Salsa Crudo de Mazatlań

Rub steaks with olive oil, fresh ground and a little salt. Grill for a couple of minutes on each side. Set aside away from heat.Remove the steamed beans for heat and mix with olive oil and lemon juice.Add beans to salad mix. Break sword fish into 2 or 3 inch pieces and add to the mix. Spoon on the spicy salsa and serve.

SALSA MAZATLAN’- CRUDO

jalapeno peppers 2 – diced small
medium onion 1 – diced medium
tomatoes 2 - diced
limes – 5
Chili Stuff chili mix – 1 tspn. Here is a link: www.chilistuff.com

Mix the diced vegetables together. You should have an even amount of each so it looks a definite red, white & green. Squeeze in the juice of five limes. The limes will cook everything. Sprinkle on a tspn. of chili mix and stir the bowl.

You can eat this right away but it is better if it sits in the refrigerator for a few hours or over night. Serve it with anything, on scramble eggs with refried beans or in a burrito. The lime gives an amazingly fresh zip to the salsa and it will make hot or cold food taste cool and refreshing even on a 100 degree day.

Put it on a baked potato then spoon some sour cream on top of it, or spoon some salsa onto the top of a bowl of chili.

WARM DAYS CONTINUE - Buffalo Chili

It is a mixed bag of Cirrus clouds and sunshine today. It is warm and the water is excellent. Hard to believe that Hollywood Beach is not crowded on this breeze free day.

BASIL METABOLISM – A NEED TO KNOW

Determine your weight in kilograms – devide your weight in pounds by 2.2
Now multibly that number by 24 (hours in a day)
Then multiply by a factor of .9 for women or 1.0 for men
This gives you your basic calorie need for 24 hours

Now you want to estimate your calorie activity requirements.
0.3 for sedentary most of the time
0.4 physically active job but no regular exercise
0.4 sedentary job, and regular exercise
0.5 physically active job and regular exercise
find the exercise factor that fits you and multiply it by your basic 24 hour calorie number.

Add these totals together and multiply by 0.10 = calories for activity


As a summary add your daily (24 hr.) calorie number to the activity number
Then to the calories for activity. This will give you the total calories you are using each day.

Every time you take in an extra 3500 calories more than you require for the day, whatever they consist of, you gain a pound. If it is over a day or month or year, it all adds up.

Buffalo Chili - Livingston, Montana

Buffalo Steak 1 ½ lbs. chopped (bite size)or ground course

Diced tomatoes 1 - 14oz can

Sweet corn canned or frozen(thawed) - 2 cups

Beef broth -2 cups

Chili Stuff Chili Mix - 2 TBL

Olive oil - 2 TBL

In a big deep pan add olive oil and brown the buffalo meat at medium heat.
Add 1 Tblspn of Chili Stuff.
Cook for about 2 minutes while stirring.
Add the tomatoes (drained) and corn and cook for about ten minutes while stirring.
Add 1 more TBL of Chili Stuff and 2 cups of beef broth.
Reduce heat and simmer uncovered for about one hour

Garnish with grated sharp cheddar, sour cream, & scallions finely chopped

AT THE BEACH - Sautee Salmon

The warm days are back thanks to the Caribbean breezes. The ocean is clean and flat. The tide is low at midday so it is easy to play in the 78 degree water. The blue skies and sun keep the sand nice and warm.

DIETARY RECOMMENDATIONS

Eat a variety of foods. Although this may sound obvious, it is amazing how we tend to restrict foods we eat to the one we like best.

Reduce the consumption of animal fat and cholesterol. This has been associated with high blood pressure and heart disease.

Reduce intake of sodium (salt). Associated with high blood pressure.

Increase consumption of Complex Carbohydrates and Fiber.

Maintain an Ideal body weight .


Sautee Salmon with French-cut string beans

Lime Juice – 2 Persian limes
Olive oil – couple of glugs or so
Flour- 1/4 cup or enough to dust the salmon fillet skin side
Vermouth ½ cup
Dill - 1 TBLClam Juice - 6 oz
Chili Stuff Chili Powder 1 TBL

1. Dill the meat side and flour the skin
2. Heat pan to medium place salmon skin side down
3. Move salmon around while the skin is crisping then cover just a couple minutes.
4. As soon as you flip the salmon pour in some vermouth to deglaze. Move salmon around and
any pieces that break off become part of the sauce.
5. Dill the salmon again and add the chili powder and pour in the clam juice.
6. Keep scraping the pan as you move the salmon around
7. Add more vermouth and lime juice.
8. In the meantime you should have been steaming the beans and they will be tender and bright
green at the same time the fish is ready.
9. Place the salmon on your heated plate and the beans as well. Squeeze some lime juice on the
beans and pour the pan sauce everything.

WARM DAYS - EASY SEAS New England Chowder

Ligth clouds and light breezes
will give Hollywood Beach a comfortable
82 degrees today. The tide is low at midday so
what may look like bumpy water conditions only
shows it is very shallow.

Here is a a simple clam chowder sent in by the Chief of the Rockport Massachusetts Fire Department.

NEW ENGLAND CHOWDER
Submitted by Chief Russell Anderson,
Rockport Fire Department, MA


Clams – 1 large can (about 50 oz.) - chopped
Fat park or bacon – ¼ lb.
Onion, Large – chopped
Red potatoes – diced – 2 cups
Evaporated milk – 1 can
Butter – 4 oz.
Milk – 1 qt
Salt
Black pepper.


Simmer fat pork till clear. Drain excess fat to leave about 1 TBL

Simmer the onion in butter until shiny – (don’t burn)

Add the clams with juice and potatoes and simmer until potatoes are done.

Let cool for several hours. Add both milks and reheat. Add salt and pepper to taste.

FREE BEACH - Chicken Breasts with Linguini

The breezes are out of the

Caribbean now so the coming days

should stay warm, in the 80's. The weekend crowds have gone so there is plenty of room on Hollywood Beach.

DIETARY PROTEIN – A NEED TO KNOW

The chief function of protein is to supply your body with amino acids. They are absolutely essential for life because they provide the building blocks for the synthesis of all proteins made by the body such as muscle, Sources are Meat, Fish, Cheese, Whole Milk.

CHICKEN BREASTS & LINGUINI

Chicken breast, 2 – cut into ¾” pieces
Linguini – ¾ lb.
Garlic, 3 cloves – minced
Carrot , 1 large – chop asymmetrical
Broccoli – about 10 oz, florets
Chicken broth – 2/3 cup
Basil, dry – 1 tsp
Asiago cheese, grated – 2 oz.
Olive oil
Kosher salt – 1 tsp
White pepper, ground - 1 tsp
Italian parsley (flat leaf) – a handful diced.

Cook the past in salted boiling water for about 9 minutes.

Cut the breasts into 3/4” pieces
Sautee the chicken while stirring for about 5 minutes

Cook the carrots and broccoli in the chicken broth & basil until tender but with a good color.

Serve the chicken and vegetables over the linguini. Add a pinch of salt & pepper
Sprinkle with a good amount of grated asiago and top with parsley.

OOVERCAST AND WARM - 2 HEARTY SOUPS

The breezes today have turned and are coming from the north. It is still warm but not much sun today. The ocean is still flat and friendly. Here are a couple of hearty soups that will fit right in, whatever your plans.

Hearty Artichoke Soup


Leeks , 2 (white part only) – chopped
Garlic, 2 cloves – minced
Red potato – medium – peeled and chopped
Artichoke hearts – 8 oz.
Chick broth – 2 cups
Kosher salt – ½ tsp
Black pepper, fresh ground – ½ tsp
Olive oil – 1 oz.
Asiago cheese grated – 1/3 cup
Scallion greens – minced – 2 TBL


Use a large pot or deep pan and cook the leeks and garlic at medium, while stirring until they get shiny.

Add the potato and artichoke hearts with the chicken broth salt and pepper and cook for about 20 minutes

Put all this mixture into a blender. And make a puree.

Serve in bowls with a good sprinkling of grated cheese and minced scallions on top.

HEARTY LEEK SOUP

Leeks, 4 white part only – chopped
Onions, 2 – chopped fine
Red potatoes 4 medium, peeled and diced
Italian parsley (flat leaf), 1 bunch chopped fine
Short grain pearl rice, ¾ cup
Kosher salt- 1 tsp.
Gruyere cheese, 1 cup - grated
Butter – 2 TBL.

Use a large sauce pan to melt the butter. Cook the onions, stirring, until they get shiny.
Stir in the leeks, potatoes, parsley, rice and salt. Add 10 cups of water, Stir and bring the temp up to boiling. Then reduce heat so soup will simmer , covered for about 30 minutes. Stir in grated cheese to each bowl just before serving.

DIETARY FATS – A NEED TO KNOW

Fat is the most calorie-dense nutrient , and provides more than twice the calories than protein or carbohydrates in equal amounts. Fats are a major source of energy but should be limited to about 20% of our daily intake. More than that is considered to be unhealthy.

WEEKEND SUNSHINE - Skirt Steak Sandwich

A fine day to frolic in the surf.
Or you may just stay on the beach.
Or stroll on the Hollywood Broadwalk.
There are so many ways to enjoy the Florida sun.
Just forget any hassels of job or shopping.
The beach is always open and healthy.



SKIRT STEAK SANDWICH

Skirt Steak ¼ lb.
Chicago roll
Onion. – thin slice rounds
Provolone cheese – big thin slice
Romaine – couple leaves
Seeded Mustard – good spread
Olive oil – 2 TBL
Kosher salt - pinch
Black Pepper, fresh ground – pinch

It is a good idea to aplace the meat under some plastic wrap and pound the steak a bit just to make sure it is tender.

Use a grill pan between medium and hot. Brush with olive oil. Place thin cut skirt steak
on hot grill and cook both side for about 4 minutes. On the last side place a couple of slices of onion so they cook too. .While it’s cooking give a pinch of salt & pepper to the steak.

Slice the Chicago roll lengthwise in two. Spread mustard on both pieces.
Place cooked steak and onion on one bread slice.

Arrange the provolone cheese on top of the onion & the steak. Cover with the other slice of roll.

Wrap sandwich in parchment paper and place this in a hot Cuban style sandwich press and cook for a couple of minutes. Unwrap the sandwich again, open it,
and cover melted cheese with the romaine and other half slice of roll.

That is it. Serve with French Fries and Sangria.

CARBOHYDRATES - A NEED TO KNOW

Probably the most underestimated food source for body-builders is carbohydrates.
For years people have associated them with fat, yet our fastest and strongest animals
are strict vegetarians – race horses and elephants.
There are 2 types of carbohydrates, complex and simple. Starches are complex and sugars are simple.

Sources of complex carbos.

Legumes: peas, lentils, beans, potatoes, & sweet corn
Cereals: muesli, oatmeal
Nuts: all kinds
Fresh Fruit: apples, pears, citrus & bananas
Dried Fruit: raisins, apricots, prunes
Canned fruit in natural juice.

FINE WEATHER - Spinach Salad with Sausage

Breezes from the south west have subsided and Hollywood Beach is bathed in sunshine. The ocean is clear and shallow inside the reef.

All the restaurants along the Broadwalk are open and ready to serve you. And here is a salad you can quickly make yourself.

WARM SPINACH SALAD & GRILLED SAUSAGE


Italalian sausage (Spicy or Mild) – 4
Italian tomatoes – 8 - cut lengthwise
Onion – sliced into thick rings
Olive oil –
Kosher salt
Black pepper, fresh ground
Fresh spinach – 2 big bunches
after removing stems there should be about 2 QTS..
Balsamic vinegar – 1 TBL
Seeded Mustard – 1 TBL

Cook Sausage on a grill pan at medium. Turn and poke for about 12 minutes

Brush grill pan with oil and cook the tomatoes 3 minutes) and onions (6 minutes)
on each side at medium.

Place the sliced sausages, tomatoes and onion rings into a large mixing bowl. Add the spinach and stir. The heat of the vegetables and sausage will wilt the spinach.

Whisk the vinegar and mustard together with an oz of oil and a pinch of salt & pepper.
Blend this dressing into salad and serve.

EXTRA HINT : When do you fill out a product registration card?

If the card says you must return it for the warranty to take effect.
But you never fill in personal info other than your name and address.
Also hold on to that receipt.

A FINE BREEZY DAY - Chicken with Parsley Butter

Nice southwest breezes keep the temperature
comfortable. The water by the shore is a little choppy, but in looks only, because the moon is full so the low tide is low at midday. If you like the beach you will like today.

PERSONAL HEALTH - REDUCING THE SIZE OF SCARS

When the scar is fresh message it a few times a day for about 5 minutes each time. This makes the body produce tissue that is lighter and flatter.
Keep this up for a couple of months. It feels good and works.

CHICKEN LEGS WITH PARSLEY BUTTER

Chicken legs – 6
Italian parsley – 1 bunch , minced
Garlic – 3 cloves , minced
Olive oil – 3 TBL
Butter – 6 oz.
Corn – 14 oz. can
Tomatoes – 6
Romaine leaves – 4 – chopped
Kosher salt
Black pepper – fresh ground
Chili Stuff Chili Mix – 2 tsp.


Pre heat over to hot 475 degrees.
Place the legs in a baking dish and paint with olive oil. Sprinkle on the Chili Mix
And bake for about 15 minutes. Then turn the legs and do about another 15 minutes.

Use a good sized pan over low heat. Drizzle on some olive oil. Cut the tomatoes in half. sprinkle the cut side with a mixture of the parsley and minced garlic.. Place them cut side down in pan and cook until tender.

Warm the corn with butter at low heat.
Whisk some of the remaining parsley into melted butter and season to taste with salt & pepper. Remove the chicken and place a couple of legs on a plate surrounded by the tomatoes and greens and corn. Drizzle parsley butter over the legs

ON THE SAND -Stuffed Eggplant

The easterly breezes are down

and the sand is warming up

The water is that light green/turqoise

that is famous in south Florida.

It is so good to be away from the political turmoil and nasty weather up north. The time is right to enjoy the sun and surf.

Here is something that is filling, easy and very tasty.

STUFFED EGGPLANT

Eggplant (1 lb. or so) – sliced in 2 lengthwise
Tomato , 1 medium – cut into wedges
Butter, 6 TBL – melted
Garlic – 2 clove – minced
Black olives, sliced, pitted – 1 4 oz can.
Tomato sauce – 1 8 oz. can
Monterey Jack cheese – 4 oz. sliced
Parmigiano cheese ¼ cup – grated
Kosher salt – 2 pinches
Chili Stuff Chili Mix – 2 tsp.
Olive oil – 2 TBL.

Remove pulp from eggplant pieces. Chop up and mix with onion & garlic,
Cook & stir in large pan at medium with olive oil. As this is done add the olives, tomato sauce, and chili mix. And cook for about 10 minutes.

Spoon this into the eggplant halves. And top with alternating tomatoes and cheese pieces. Sprinkle the top with the parmigiano.

Place on a baking sheet and bake at 400 degrees for about 20 minutes

SUNNY DECEMBER - Creole Crab Gumbo

Another fine day of blue skies and the eastern breezes have finally brought the temp up about 10 degrees.

Hollywood Beach is never crowded during the week and the ocean is inviting everyone for a dip.

HEART HEALTH

BLOOD PRESSURE What it measures. The

force of blood against the artery walls. High blood pressure makes it harder for the heart to pump blood and oxygen through the body.

Here is a heart healthy meal that is always good.

CREOLE CRAB GUMBO


DON’T BURN THE ROUX!

That’s the most important part of the entire recipe. Some authorities say to make your roux by cooking it slow and low. Some say use high heat and keep stirring. Whatever method is your choice, just remember, Don’t burn your roux (even a hint). It will ruin the entire Gumbo, no matter what seasonings you use.

How to make Roux - 2 TBl of butter – melt and blend in 2 TBL of flour by stirring all the time with a whisk . Then whisk in a cup of milk. blend at low temp and keep stirring.


1 lb. of crab meat, flaked
Shrimp (40 count) – 1 doz.
Italian tomatoes, 1 28 oz. can
Lemon zest – one lemon
olive oil
big onion - chopped
2/3 stocks of celery - chopped
2 bell peppers - chopped
chicken stock – 6 cups
black peppercorns, 1 doz. - crushed
¾ lb. of okra cut into ¼ inch rounds.
Chili Stuff Mumbo Gumbo Mix, a full tbl spn. (contains no salt)
Dry Vermouth – 1/3 cup

While the roux is cooking and getting to rich caramel color, keep stirring it.

Now put some olive oil in big skillet at medium heat.
Add the onion and bell peppers, celery and stir and cook for a couple of minutes, until they get shiny.

Add the crab and shrimp and tomatoes and zest and a cup of chicken broth, cover and cook for about ten minutes, but lift the lid and stir the bottom of the pot every couple minutes so nothing sticks.

Now mix in the Black peppercorns and a little more chicken stock.
Lower the heat, then add the roux and Mumbo Gumbo Mix, keep stirring a couple of minutes. Add in all the okra and the rest of the chicken stock.& vermouth Blend everything together and cook for about 15 minutes at low heat.

SUNDAY AT THE BEACH - Navy Bean & Bacon Soup

The early morning fog burned off right away.

It is only blue skies and plenty of sunshine now.

The very light westerly breezes have left the ocean flat and clear for a refreshing swim because the tide will be up at midday. Sunday usually brings many visitors, so come early and enjoy the whole day.

NUTRITION TIP

VITAMIN C Found in Citris fruits, Peppers,

Tomatoes, Kiwis, Cantaloupes

Benefits - Essential for iron

absorbtion, fighting off

infrections, coligen formation, wound healing.

WHITE BEAN SOUP WITH BACON

Navy beans (white beans) -1 lb.
Chicken broth – 4 cups\
Smoked bacon, slab – 4 oz.
Onion, medium, - chopped
Garlic – 2 cloves, smashed
Leek ( white part) – 1 - chopped
Parsley, ½ cup – chopped
Thyme, ground, - 1 tsp
Black peppercorns – 1 tsp.
Butter – 2 TBL
Shallot, 1 chopped
Chives, 1 bunch – chopped


Soak the beans over night in a sauce pan in water that is about 1 inch above the beans.

Next day sautee the onion, shallot, garlic & leek in butter.
heat the beans in the chicken broth with the bacon, after about an hour at reduced heat add the onions, shallot, leek & garlic and all the seasoning.

Remove the bacon and puree the beans in a blender. Cut the bacon into ½ in pieces and return to the pureed soup.

When you serve the soup sprinkle on a decent amount of chives.

WEEKEND OF SUN - Creamy Southwestern Soup.

The weather is perfect and the beach is Free.
It is a fun and healthy alternative to trudging through the malls. It is more envigorating and rewarding to walk along the Hollywood Broadwalk. Then you can enjoy a rich soup that anyone can put togehther.

NUTRTION TIP

VITAMIN B12 Found in fish or any animal
proteein.
Benfit- Helps manufacture
blood cells.
Enhanced by - Vitamin E


CREAMY SOUTHWESTERN SOUP

Chicken Broth – 1 QT
Pinto beans – 1 can , 15 oz. – rinsed & drained
Tomatoes, 1 can 15 oz.- stewed
Corn kernels, 1 ½ cups
Garlic, 3 large cloves – minced
Cilantro – chopped, - 4 TBL
Green mild chili – 4 oz, diced
Light milk, 2 oz
Kosher salt
Black pepper, fresh ground.
Dry Vermouth – ½ cup


Heat in sauce pan Chicken broth and reduce wile stirring over high heat to 1 cup’
Add the beans , tomatoes, corn, garlic, cilantro & chiles to the reduced stock and cook at medium for about 10 minutes

Remove from heat and puree about 1 ½ cups of the mixture. Return mixture to sauce pan and stir in the milk. When heated thoroughly add the vermouth and salt & pepper, about a pinch of each.

This will give about 4 to 5 servings.

SUNSHINE WINS TODAY - Chicken & Wild Rice

Very light easterly breezes continue to warm things up around here. Hard to believe the beach is almost empty when the weather is this good.
The turquoise ocean is very comfortable with the tide up high at midday. The restaurants along the broadwalk have many specials to lure the visitor or local. If you still want to cook at home here is a delicious wild rice & chicken dinner that almost cooks itself.

NUTRITION TIP

VITAMIN B6 Found in Chicken, Fish, Eggs,
Peanuts & Soybeans.
Benefits - Assists in Protein, Fat,
and Carbohydrate metabolism.

CHICKEN & WILD RICE

Wild rice, cooked – 1 ½ cups
Chicken, cut into ¾” pieces & sautéed – 3 cups
Shallots, minced – 2 TBL
Mushrooms, chopped small – about 4 oz.
Lemon juice – ½ lemon
Chicken broth – 3 cups
Heavy cream – 1 cup
Ginger, ground – 2 tsp.
Butter – 3 TBL


Cook wild rice until kernels puff open. Let it cool.

In a deep pot coated with butter, mix together the mushrooms , rice & chicken. Add the chicken broth. Let simmer for about 15 minutes. Make sure to stir every once in a while.

Add the shallots and stir in the heavy cream with the ginger.

Cover pot and bake at 375 for about 45 minutes.

Serve with a green salad, crusty bread & a chilled white wine.

CARIBBEAN BREEZES - 3 Tropical Cocktails

Our breezes have turned and now are coming out of the east from the Caribbean. This will warm us up again so all sun worshipers can rest easy.

NUTRIRION TIP

V ITAMIN A - Found in Liver, dark green leafy

vegetables, Carrots, Winter

squash, apricots.

Benefits - Helps night vision

and bone growth. Protects

body tissue and organ cells

from damage by free radicals.

After a day at the beach one of these tropical delights should get you in the mood to party.

This is a classic tropical favorite first created in the mid 40's in Tahiti by Vic Bergeren (Trader Vic). Here is an easy recipe.

MAI TAI
Light Jamaican Rum - 1 Jigger (1 ½ oz.)
Triple Sec - 1/2 oz.
Creme de Almond - 1/2 oz.
Myer's 151 dark rum- 1 oz.
pineapple juice
Sweet and sour mix.
Best to start with a 15 oz. bucket glass. Add the light rum creme de almond and triple sec.
Fill the glass about 1/2 full with small cubes ice. Now almost fill with equal amounts of pineapple and sweet & sour. Add top float of Myers. Serve unstirred.



MOJITO cocktail recipe

Ingredients for one glass


Light Rum - 1 1/2 oz
Fine granulated sugar - 2 tsp
Lime Juice – fresh squeezed - 3 tsp
Mint sprigs – fresh – 3
Club Soda

Use a tall glass.
Crush part of the mint (a couple of sprigs) with a muddle to coat the inside.
Add the granulated sugar and lime juice and stir until mixed.
Add small cubed ice and fill glass about ½ full.
Add the Rum, and stir.
Top off with chilled soda.
Add a slice of lime and the last mint sprig.


SANGRIA
One 750 ml bottle of dry, red wine

lemon ½ - cut into ¼ “ slices

orange ½ - cut into ¼ “ slices

large apple ½, cut in half lengthwise, remove core then cut into thin slices

fine granulated sugar ¼ cup

2 oz – brandy or cognac

1 qt. – soda water , chilled Ice cubes

Use a large pitcher. Combine the lemon, orange, apple and ¼-cup sugar. Pour in the wine and brandy and stir with a long-handled spoon until well mixed.

Refrigerate for a couple of hours or until completely chilled.

Just before serving, pour in chilled club soda to taste, adding up to 24 ounces of the soda.
Stir again, and serve at once in chilled glasses.

SUN HAS RETURNED - Salad - Green Beans & Ham

Welcome to Hollywood Beach, where the sun is bright, the sky is blue, The breezes are light, the humidity is down, the tide is up at midday & the beach is clean.

Here is a great salad that is tasty and easy.

SALAD – GREEN BEANS, WALNUTS & HAM

French cut green beans, 1 lb.
Butter lettuce – I head
Spanish onion, small - diced
Chicken broth – 8 oz.
Drv Vermouth – 1 oz.
Vinegar, white wine – 1 oz.
Italian, flat leaf parsley, chopped – 4 TBL.
Basil leaves, fresh , minced. – 3 TBL.
Greek yogurt – ¼ cup
Mayonnaise – ¼ cup
Walnuts – chopped – 2/3 cup
Ham, chopped – 1 cup
Kosher Salt
Black pepper, fresh ground

Simmer the beans in chicken broth and vermouth until tender but still bright green.
Drain and save the broth.

Toss the warm beans with the vinegar, parsley & Basil leaves. Cover and chill for a couple of hours.

Mix the yogurt, mayonnaise, together with 4 TBL of the chicken broth and chill

Just before serving toss the beans with the ham, walnuts and onion, Fold in the dressing and sprinkle with Salt & Pepper to taste.

Serve each helping on a bed of Butter lettuce leaves
.


NUTRION TIP
ZINC - Found in Multi-grain cereals,
Beef oysters, & Crab
Benefits - Essential for human reproduction and the formation of bone and cartilage, Keeps blood sugar stable.
Enhanced by Zinfandel wine

OOVERCAST & BREEZES - Baked Chicken & Leeks

The cool breezes from the Northwest have blocked out the sun today. But, just like the lousy economy, things will improve. In the meantime here is an excellent indoor activity to give you a tasty lunch or dinner.

CHICKEN AND LEEKS, BAKED

Use packages of chicken to total 4 legs, 4 thighs, 2 breasts
Leeks, 4 – use only white part, julienned
Kosher salt
Black pepper, fresh ground
Butter, 3 TBL


Use big sheets of foil, lay flat. Place 2 legs, 2 thighs and a breast on each piece of foil, in the center.
Brush chicken pieces with butter and sprinkle on the salt & pepper to taste.
Surround the chicken groups with leeks.
Use more foile and make tops . Then crimp the sides.

Place on a baking sheet and into a 375 degree oven for 20 minutes.
That is it.

Split open the chicken packets before serving. You can always add a crisp white wine.

NUTRITION TIP

MANGANESE Found in Pineapples, Brown Rice & Oatmeal

Benefits - Necessary for normal nervous system functions, bone growth

reproduction and cell function.

Enhanced by - Vitamin C

RAIN SQUALLS - Chicken with 40 garlic cloves

A squally day today and you probably won't see the sun. with luck it will clear in the afternoo because there is a celestial event this evening. Just after sunset in the west there is a close formation of Jupiter, Venus, and our new sliver of a moon.

You can observe this while you chicken is roasting.

CHICKEN WITH 40 GARLIC CLOVES

Whole Chicken – 3 ½ to 4 lbs.

Olive oil – 2/3 cup

Garlic – 40 cloves, unpeeled

Rosemary, dry – 1 tsp.

Sage, dry – 1 tsp.

Thyme, dry – 1 tsp

Chili Stuff Chili mix – 1 tsp.

Kosher salt

Black pepper, freshly ground

Preheat oven to 400, reduce heat to 350 as soon as you put the chicken in. Use a deep baking pan.Rub the chicken with a coating of olive oil.Salt and pepper inside and out. Mix the seasonings together and do the same as with the salt & pepper.

Dry seasoning holds up much better than fresh for prolonged roasting. Stuff a handful of garlic inside chicken.Place bird in baking pan. Spread the rest of the garlic around pan in the balance of the olive oil.Cook the bird breast side down or tail in the air.

Reason: The juices are in the back and tail and gravity will drain these through the breast and the white meat will be much moister. This also works for Turkeys, but not Ducks.

When you serve the chicken just pile the garlic next to it. Serve with chunks of fresh crusty bread.You can squeeze the cloves and the sweet soft juicy garlic will smash across your chunk of bread.

NUTRITION TIP

Copper - found in lentils, lobster, liver & fortified cereals

Benefits - Helpps body utilize iron

Enhanced by - some amino acids (found in any protein)