Kale and Goat Cheese Empanadas

Photo by Mrs. O

I like simple 30 minute meals so that I don't spend long hours cooking in the kitchen. I do understand that some things will take more than a half hour but it's nice when some things don't take long to make. A few days ago, while reading the March Oprah Magazine, I came across the following title: Easy As 1, 2, 3. It featured very simple to make recipes that also looked delicious.

I salivated while I read each recipe and got excited to try a few of them. Out of the six I've tried two. Actually, I modified one of them. Featured were the following meals and desserts:

• Lemon and Smoked Mozzarella Pizza
• Salt and Pepper Chicken Wings with Bok Choy and Peppers
• Cod with Chirizo and Tomatoes
• Kale and Goat Cheese Empanadas
• Raspberry Buckle
• Chocolate Hazelnut Brownies

Photo by Mrs. O

 I couldn't wait to try the Empanadas because I like Kale. I add handfuls to my smoothies almost everyday. It's very nutritious and some say it packs more punch than Spinach. I don't think Popeye would be happy to hear that. Goat cheese is a healthy alternative to cream cheese, it's higher in Calcium and Protein compared to cheese made from cow's milk. It's also easy to digest. This is a plus for people who are lactose intolerant. I enjoyed it warm, at room temperature and cold from the fridge. To me, this is a healthy grab and go snack.

Photo by Mrs. O

I also made the hot wings but I modified it a bit. Instead of Bok Choy, I used Broccoli because my local grocery store didn't have any more. I also added garlic. It was simply delicious. The Raspberry Buckle is the next item I'd like to make.

I like simple and healthy recipes and look forward to adding to my repertoire. Here's to yummy foods and here's to your health.  

  

Exercising Everyday Helps with Weight Loss

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While at the gym, two ladies started talking to my friend and me while we were doing toning exercises for our abs. They wanted to do the exercises so that they could shrink their waist areas. During our conversation, one of them pinched her waist and asked how she could get rid of the fat. I told her aerobic exercises will help.

She told me that she works out only once a week. That was a red flag to me. I told her that in order to shed fat, she'll have to workout more than once a week and eat a healthy low calorie diet. According to the American Council on Exercise, the average adult needs to workout almost everyday of the week for 60-90 minutes in order to lose weight. 

Most people who hear that they have to exercise everyday may find it overwhelming and say, "ain't nobody got time for that?" Start gradually and build up to working out everyday. For instance, 30 minutes three times a week and gradually build up to 1 hour then nearly everyday. It will take time to change and develop a new routine. My rule of thumb is to go no more than one day without exercise. That's a new rule for me because in the past, my rule was to go no more than two days.

Before you start any exercise or weight loss program, consult with your doctor to make sure it's safe for you. A well rounded program will include aerobics, strength training, and flexibility. I do strength training about three times a week using my body weight, machines, or dumbbells. 

I average doing 40 to 60 minutes of aerobic exercise nearly everyday. Sometimes, I do 120 minutes about two to three times a week if I have the energy. When I do strength training, I work my total body doing push-ups, squats, or lunges. I stretch or do Yoga for flexibility.

You may start working out everyday and get discouraged because weight loss doesn't happen overnight. It's gradual because you have to mentally adjust to working out more and your body also has to adjust to the change. The average person loses one to two pounds per week with exercise and a low calorie diet. The frequency of exercise and diet go hand in hand. Here's to your health and a successful weight loss. 

Yes, I Should Workout Today

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I workout at least five to six days a week but there are days I just don't feel like exercising. My reason varies from being tired or just feeling that I need to rest my body. As long as I'm not sick, my personal rule is to go no more than a day without exercise.

On the days I don't feel like working out, I push myself anyway and feel great after I finish. Surprisingly, when I push myself, I do more than I thought I had the energy for. It helps to do a different workout than I would normally.

For instance, I do intervals in my home gym or go to my local gym to take a cycling or Zumba classes as a normal workout. To make things different, I'll do Step aerobics, Tae Bo, or Wii Just Dance or Sports at home. I play a mean Wii tennis with a Serena Williams attitude. Mixing up the exercise keeps me entertained and challenges my body to adjust to something new instead of what it's used to through muscle memory.

As long as I don't go more than a day without exercising and push myself when I don't fee like working out, I feel that I'm doing a good job meeting my weekly workout goals. What motivates you to exercise? Here's to your health!

Ratatouille, the Soup!

Ratatouille Soup, photo by Ms. O

I like to cook meals that don't require a lot of time in the kitchen and making Ratatouille is the perfect one pot meal on a snowy day. The last time I made this meal was about four years ago. I  don't know why it's taken this long but I'm glad I had a taste for Ratatouille and decided to make a pot.


Ratatouille is a vegetable dish consisting of onions, eggplant, peppers, tomatoes, and zucchini. There are many variations but I used the recipe on the Rachel Ray site. I made a few eliminations and adjustments though. The recipe consists of the following:

3 tables spoons Extra Virgin Olive Oil
1 medium Onion, chopped
1 (each) Green and Red Bell peppers, seeded and chopped
3 cloves Garlic, chopped
1 medium Eggplant, peeled and diced
2 small Zucchini, diced
*Salt and Pepper to taste
1 teaspoon dried thyme
1 can (28oz), diced tomatoes
**6 cups vegetable stock
A handful of fresh Basil, torn or shredded

*I used Red Crushed Pepper because we like things spicy.
**Rachel calls for chicken stock but I used vegetable stock for the Vegetarian in the family.

I bought all the vegetables, fresh herbs and canned diced tomatoes from my local grocery store. Cutting the vegetables didn't take very long. Here's how it was prepared:

I heated one of my deep pots over medium heat and when it was hot enough, I poured in the Olive oil. I added all the vegetables, stirred frequently and cooked until the onion was tender; about ten minutes.

Next, I added the diced tomatoes, vegetable stock, salt and crushed pepper. I brought it to a boil and let it simmer for about ten minutes because I didn't want the vegetables to get to get mushy.

This meal is simple, delicious and healthy. I don't know how many calories but I know that it's low in fat and all the veggies probably meet the required daily allowance. I like my meals hot but Ratatouille can be served cold as well.

There are many things that can go into this soup but I'm guessing I won't be able to call it Ratatouille. I can easily see adding white fish, Button Mushrooms, or Okra. I've added Baby Spinach when I heat up a bowl to eat and that's delicious and I get an extra boost of nutrients. Here's to your health and one pot meals!