Yummy Fish Tacos

When I saw the recipe for this fish taco, I wasn't too sure it was going to be very good. I had never heard of cinnamon in a fish taco, but I have to admit that it was delicious. My guy thought it was just "OK", but I have a feeling he didn't go into it with an open mind. Early in the day, when I told him I was making fish tacos for dinner, he said, "Gross!" When I asked him if he had ever had fish tacos he told me no. So he just has something in his head where he thinks fish tacos are gross. Oh well, as long as he finds them edible, I will continue to make them because they are great!

My Guy's rating*: 3

Healthy Fish Tacos With Chipotle Cream Sauce
1 c. nonfat sour cream
1/4 tsp. salt
2 canned chipotle chiles in adobo, seeded and minced
1 tbsp. butter
1 c. chopped onion
1 c. chopped tomato
1 tsp. ground cumin
1/2 tsp. ground cinnamon
1/2 tsp. salt
4 cloves garlic, minced
3 tbsp. chopped cilantro
1 lb. tilapia
2 tbsp. lime juice
1 tsp. lime zest
4 fat free/whole wheat tortillas, wrapped in foil and warmed in oven
Additions:
corn
black beans
cabbage
lettuce
lime slices
scallion

Mix first 3 ingredients in small bowl, set aside.

In a skillet, saute for 5 min. the next 8 ingredients (butter to cilantro). Add fish, cover and cook 3 min. or until opaque.

Remove from heat and stir in lime juice and zest.

Have any additional condiments in separate bowls and let each person "build" their own taco.

*rating out of 5
Source: http://www.recipezaar.com/Healthy-Fish-Tacos-With-Chipotle-Cream-101955
By: crispychick

DAILY FOOD FACT

Blueberries

Blueberries are full of nutrients and flavor while being low in calories. They grow on a shrub that belongs to the heath family, which includes cranberries and bilberries. Blueberries grow in clusters. They range in size from that of a small pea to a marble. They are deep in color, ranging from blue to maroon to purple-black, and feature a white-gray waxy "bloom" that covers the surface serving as a protective coat. The skin surrounds a semi-transparent flesh that encases tiny seeds. In a research done at Tuft's University, blueberries came out on top, rating highest in antioxidants out of 60 analyzed fruits and vegetables. While wine, particularly red wine, is becoming known as a cardioprotective due to its high levels of antioxidant anthocyanins, a recent study found that blueberries deliver 38% more of these free radical fighters. In laboratory animal studies, researchers have found that diets high in blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia, while improving the motor skills and learning capacity of aging animals, making them mentally equivilant to much younger ones. Blueberries can help aid in gastrointestinal health, while relieving both constipation and diarreah. They also protect against certain cancers such as colon and ovarian.

Blueberries 1.00 cup 145.00 grams 81.20 calories
Nutrient	Amount	DV (%)	Nutrient Density	World's Healthiest Foods Rating
vitamin C	18.86 mg	31.4	7.0	very good
manganese	0.40 mg	20.0	4.4	very good
dietary fiber	3.92 g	15.7	3.5	very good
vitamin E	1.46 mg	7.3	1.6	good

World's Healthiest Foods Rating	Rule
excellent	DV>=75%	OR	Density>=7.6	AND	DV>=10%
very good	DV>=50%	OR	Density>=3.4	AND	DV>=5%
good	DV>=25%	OR	Density>=1.5	AND	DV>=2.5%

Source: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=8

Blueberry Pancakes

My guy's little sister stayed the night at our place, so I got up early to make a nice breakfast (too bad we didn't have enough time to enjoy it before we had to take her to bible school). I made thick, moist blueberry pancakes, figuring this would be a good way to sneak in some fruit. Once again, I used ground oatmeal in place of half of the flour because it not only cuts calories, but it makes the pancake more moist. Both my guy and I thought they came out delicious, unfortunately his little sis isn't a fan of blueberries. Oh well, I tried. But I did trick her and my guy into eating egg whites! They couldn't even tell that they weren't whole eggs. For every whole egg, I put 2 egg whites. I added a splash of milk, scrambled them, and topped them with a little 2% cheddar. They tasted just like whole eggs.

My Guy's rating*: 4

Oatmeal Blueberry Pancakes
1 1/4 c. ground oatmeal (I use my coffee bean grinder)
3/4 c. whole wheat flour
3 1/2 tsp. baking powder
1/4 tsp. salt
2 tbsp. honey
1 1/4 c. skim milk
2 egg whites, lightly beat
3 tbsp. melted light butter
1 c. fresh blueberries

Sift together oatmeal, flour, baking powder, and salt in a large bowl. In a separate bowl combine honey, milk, egg whites, and butter. Pour wet ingredients over dry ingredients and stir with wire whisk, careful not to over mix (batter should still be slightly lumpy). Stir in blueberries. Cook on medium low heat, if using a pan, spray with nonstick cooking spray after each set of pancakes. Flip once edges are dry and bubbles form on top. Serve with warm, light maple syrup.

*rating out of 5

What's the deal with...

Phytosterols

Phytosterols, or plant sterols, are a "cholesterol-like" compounds which occur naturally in nuts, seeds, whole grains, and plant-based cooking oils, such as olive, vegetable, canola, peanut, and sesame. Phytosterols have the same function as cholesterol in the body. Cholesterol is necessary component of cell membrane and required for the synthesis of sex hormones and vitamins, but when cholesterol levels are high in the blood, it is associated with heart disease. Diets rich in phytosterols are known to reduce cholesterol. A recent review of 84 scientific studies revealed that getting about 2 grams of phytosterols per day, either from enriched foods or from supplements, helped lower participants’ LDL by as much as 8.8 percent in most studies.Food manufacturers are now adding phytosterols in more and more products such as juice, yogurt, and spreads. The spread that I use (and find especially delicious) is Smart Balance Omega Light with Olive Oil.

Warm Pasta Salad with Italian Turkey Sausage

I found this recipe in Fitness Magazine, but when I saw eggplant was in it, I was worried neither my guy nor I would like this recipe very much. However, it seemed like a great way to get a little protein, some whole grains, and a whole lot of veggies in. So I gave it a shot. To my surprise, my guy actually liked it! I'm still not a big fan of squash in general. So next time I would probably use less eggplant. Not as simple to make, a lot more time consuming and involved. I'm not too sure how it's going to taste reheated.

My Guy's rating*: 3.5

Warm Pasta Salad with Italian Turkey Sausage
(I tweaked it a bit, plus I couldn't find Italian turkey sausage, so I just go lean, skinless turkey sausage)
Nonstick cooking spray
5 tbsp. olive oil (I probably ended up using 8 because 1 tbsp. isn't enough to brush all the veggies)
6 tbsp. red wine vinegar
2 garlic cloves, minced
1 tsp. dried oregano (I just used Italian seasoning)
3/4 tsp. salt
1/2 tsp. black pepper
4 plum tomatoes, halved lengthwise
1 eggplant (1.5 lb.), cut into 1/2 inch slices
1 large red onion, cut into 1/2 inch slices
2 hot or sweet Italian turkey sausages (I used smoked turkey sausage, I couldn't find the Italian)
8 oz. wagon-wheel pasta (I used whole wheat spirals)

Prepare charcoal grill with medium-hot coals or heat gas grill to medium-high (I used my cast iron grill and set it just above medium); coat rack with nonstick cooking spray. For dressing, whisk together 4 tbsp. of the oil, the vinegar, garlic, oregano, salt, and pepper. Set aside.

Brush tomatoes, eggplant, and onion with remaining 1 tbsp. of oil. Pierce sausages several times with the point of a small knife. Grill vegetables and sausages, turning often, 13 to 15 minutes, or until sausages are no longer pink and vegetables are crisp-tender.

Meanwhile, cook pasta according to package directions. Drain; place in a large bowl.

Remove vegetables from grill and chop into bite-size pieces; cut sausages into coins, then cut each coin in half. Add sausages and vegetables to pasta. Drizzle with dressing and toss to coat.

Nutrition Facts per serving:
382 calories, 12 g. protein, 36 g. carbohydrates, 23 g. fat (6 g. saturated), 4 g. fiber

*rating out of 5

DAILY FOOD FACT

Black Beans

Besides being full of good protein and fiber , black beans are a great source of a mineral called molybdenum. Molybdenum helps in detoxifying sulfites, which is a preservative found in foods like deli salads. Sulfites can cause headaches, stomach aches, and disorientation. But even if you’re not sensitive to sulfites, black beans offer a superior edge to other beans. In a study done by the Journal of Agriculture and Food Chemistry, the darker the beans seed coat is, the higher the level of antioxidant activity. Since black is about as dark as you can get, gram for gram, black beans have the most antioxidant activity. They are also chock full of complex carbohydrates and magnesium. The fiber in black beans has been shown to naturally help lower cholesterol and help keep blood sugar from rising to rapidly after a meal. Research published in Food Chemistry and Toxicology even suggests that black beans help lower the risk for cancer!

Spiced Up Iced Tea

Sometimes I can get tired of the same-old-same-old brewed iced tea. I need something exciting! Something with pizazz! I just made this iced tea the other day because I had a couple extra bags of chai tea. All I did was fill up my gallon jar with water (its best to use a container that has a lid that closes tightly), dropped in 2 bags of chai tea and 3 bags of regular Lipton tea, and just let it sit out in the sun all day. It's nice and refreshing with just a bite of spice (chai tea is a black tea consisting of a mix of cinnamon, cardamom, cloves, pepper, and ginger). I like it with a little squirt of honey, just to make it a little sweeter, but it would taste just as delicious plain. Just take a big drink and I guarantee you'll be saying, "Ahhh...".