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Saturday, March 14, 2015

Chef Tonne’s Southern Dirty Rice made with Ground Chicken Sausage

Have you ever wanted to have healthy and nutrient dense food which is also quite filling and at the same time helps you in your weight loss regime? Then this is the perfect recipe from Chef Tonne, Southern Dirty Rice made with Handmade Ground Chicken Sausage, fits the bill. The food comes with many health benefits especially since it is relatively low in calorie for an average serving. Even though chicken sausage and rice in this recipe can makeup part of your healthy weight loss diet, they on their own won’t help you lose weight. This is a clever recipe from Chef Tonne that help you lose weight without compromising on your taste buds, leave alone fasting. Ideally you lose weight when your intake calorie is less than the calorie that you burn. That means for your body to lose weight, you must be in a calorie deficit or in a negative calorie balance. Rice and chicken sausage deliver lean protein and fiber, both of which help you lose weight. The best is they also come packed with vitamins and minerals. This recipe from Chef Tonne is only beneficial for you when they are part of a diet that provides you with fewer calories than your body burns to sustain energy. Calories in chicken and southern Dirty Rice are used slightly differently than the calories that body receives from other types of food. High protein diets like chicken have thermal effect on food. That means body expends more calorie digesting them. Body doesn’t metabolize carbohydrate from fiber the same way as it metabolizes simple carbohydrates, so you store fewer of them. Since chicken is high in protein and southern Dirty Rice is good in fiber. This recipe is particularly good if you are on a weight loss regime. The recipe is better than low protein and low fiber food even if the calorie intake is same. Ingredients 1 cup chopped onion 1 cup chopped green bell pepper  1 cup chopped celery   2 cups Raw Chicken Sausage /Ground Chicken          1/4 cup fresh chopped parsley 1/4 cup chopped green onion 1 teaspoon Italian Seasoning  1 teaspoon sage 2 teaspoon red cayenne pepper  1 teaspoon basil 3 tablespoon chicken  or vegetable consume                                         2 tablespoon melted butter 2 tablespoon extra virgin olive oil 2 Cups Cooked RiceDirection

  1. Take extra virgin olive oil in a large saucepan over medium heat. 
  1. Saute onion, green pepper, celery, and sausage. Continuously stir the mixture till all turns brown. 
  1. Reduce the heat and add seasoning. Mix well and toss in cooked rice while gently stirring it. 
  1. Stir rice very carefully to prevent it from damage. 
  1. Remove the saucepan from heat and let it stand for 5 minutes and serve hot.

If you are not on diet or counting calorie, you can add melted butter and mix it all gently again before you leave it to stand for 5 minutes. 

 #southernfood #hearthealthy #paleo #glutenfree #cheftonne

Sunday, February 22, 2015

5 a day that's what they say!

Eat Easy and Still Meet Your 5 a day Requirements of Fresh Fruits and Vegetables
The Dietary Guidelines for Americans recommends at least five servings of fruits and vegetables every day. The principle is based on a fact that people who eat more fruits and vegetables have less heart disease and enjoy better quality of life. A diet rich in fruits and vegetables not only promotes good health but is also effective in warding off risk of several major or chronic diseases like cholesterol and high blood pressure. 
All fruits and vegetables qualify for 5 a day fruits and vegetables recommendation except for potatoes which belongs to starchy food group. You can have fruits and vegetables in various forms such as canned, fresh, frozen, juices, cooked, raw or as a part of any dish. Steaming and grilling fruits and vegetables is going to retain more vitamins then boiling them. Also, it is important to know that variety is the key so for example though bakes beans count, they count only once. Same rule applies for orange juice. Even if have five glasses of orange juice, that doesn’t mean you have met your targets. 
You can eat easy and still meet your 5 a day requirement of fresh fruits and vegetables, Chef Tonne has got some interesting suggestions to make these nutritious foods more convenient and accessible.
  • You should start making your own flavors of yogurt from plain yogurt by mixing different combination of fresh fruits.
  • For daily use stick to chunky salads instead of thick, creamy dips.
  • While making pastas dishes, add frozen vegetables to it. This will help you to eat easy, additional serving of vegetables. 
  • Encourage your family to drink more of 100% fruits juices over tea or coffee or soda. 
  • For the morning breakfast, add fruits to oatmeal, pancakes, waffles and cereals. 
  • Look for combinations of fruits and vegetables that can be eaten raw instead of munching on chips and pretzels. 
  • Include fruits and vegetables like raisins or carrot when you pack lunch for your kids or husband or for yourself. 
  • If you are going out for lunch, take trip to grocery salad bar. Prefer lots of dark green leaves and other vegetables rather than piling up extras like egg, bacon and cheese. 
  • Strategically place fruit and vegetables in the line of sight. For example decorate fruit basket on the dinner table with colorful grapes, bananas, apples and oranges. When your family sees them, they will love to eat them. 
  • When you cook vegetables, make it twice more than what you need immediately. Store the extra for tomorrow. It will save you time.
  • When you are using canned or quick serve soup, add fresh beans or other vegetables to enhance the flavor and taste. 
  • If you are preparing pizzas, add extra veggies and pineapple instead of extra cheese and fatty meat.
  • Try replacing usual candy bars, ice-cream sandwich and cookie with berries, dates and melons for a naturally sweet dessert. 
Not only fruits and vegetables are packed with nutrients, they are also quite filling, but most importantly they are effective in warding off any empty calorie snacking that might follow.  

Sunday, February 1, 2015

Chef Tonne's cooks for her favorite Pooch..Chow, bow, wow yippie yo yippie yay!

On February 17, 2012 the day Chef Tonne was awarded her largest military contract in history she adopted her now BFF named Malik.  Chef Tonne vowed never to have the longterm responsibility of a house pet, however she could not allow the local animal shelter to massacre this Parsons Russell Terrier.  Chef Tonne simple did the right thing, besides Malik had been thru enough; owner refusing to pick him up after he strayed away, he had roundworms from poor diet as well as behavior conducive with animal abuse.  Chef Tonne walked toward the city facility  to renew her foodservice  permit and watch in horror as the animal control officer attempted to manipulate this scrawny but feisty animal into his truck.  I guess Malik knew he was destined for the death, Chef Tonne stopped the officer and simply put, I will take him the officer said fine take him .....and so it was written.
We are glad to say Malik has a home filled with love and appreciation and actually travels with Chef Tonne, as well as receives gourmet dog food perfected by none other than Chef Tonne.
This simple recipe has all the nutrients for four legged family members....

1 3lb whole chicken finely ground preferably with bones in, (utilize your local butcher for this)  or 3lbs of ground turkey.
1 large zucchini
1 large squash
1/2 cup blueberries or cranberries
3 cloves of garlic
3/4 cup frozen or fresh green beans
3/4 cup cubed baby carrots
3/4 cup red or green lentils
1/2 parsley
1 cup oatmeal
1/4 cup coconut oil
1/4 c extra virgin olive oil
1 large sweet potato cubed
Puree zucchini, sqaush, blueberries, parsley and green beans with filtered water, add water as needed
Puree sweet potato, garlic, baby carrots until liquid, add water as needed.
In a large stockpot over medium-low heat melt coconut oil add extra virgin olive oil and vegetable puree, bring to simmer, add ground chicken, lentils and oatmeal.  cook 45 minute over low heat.  stirring consistently, until lentils and oatmeal are transparent.  Cool Immediately, refrigerate , divide into small quart ziploc bags.  Freeze excess.  and use as needed.
Hint:  Malik has a gluten allergy that affected his coat, Chef Tonne adds 1/4 cup food and 1/4 cup grain free, gluten free Nutro natural choice (dry), to extend the food and help aid in digestion.
Its been 3 years since she rescued her BFF and he has became the every bit of the name she chose for him.  Malik-  means king.  Until next time Chow, bow, wow yippie yo yippie yay!

Saturday, January 24, 2015

Chef Tonne's shares the Health Benefits of Banana and Potatoes and Makes Them the Ideal Choice for the Military and you too.

Chef Tonne has been serving healthy food to United States Department of Defense for over a decade now. She knows very well what it takes to create food for super heroes who fight for our safety on the line of fire. Military food is not the food for commoners, for it has to be packed with nutrition and all of those healthy things that a military menu demands to see their corps fit and ready. She is also constantly faced with challenge to make the food utterly delicious which are otherwise dull and boring. 
Because of her keen interest in developing tasty and healthy food alternatives, Chef Tonne has been awarded with many projects and contracts to cook food by prestigious government departments such as Department of Justice, United State Air Force, National Guard, Marine Special Forces (MARSOC), US Army Reserve and many more military and first responders. 
Just a week back as I had an opportunity to speak to her over the internet, she told me that bananas and potatoes are extremely important in military. They are almost kind of staple food since it is eaten by the military veterans on a daily basis. Given the health benefits of bananas and potatoes, she has always ensured her menu is never short of it, especially when the menu is for military veterans. Her decade of experience has honed her in breathing life to even the most boring and monotonous food. Banana is a favorite food for many and no one can ever have enough to get bored with this delicious creamy food. To make the things even more interesting, Chef Tonne came up with many recipes for Desserts, Side Dishes, and Snacks that freely uses bananas. This creamy, rich, sweet banana is a good source of vitamins, minerals as well as fiber. Banana is a natural source of potassium that is helpful in maintaining normal blood pressure and heart function. A small size banana contains whopping 400-plus mg of potassium. Banana is a fruit that tastes quite sweet when ripe, yet interestingly it ranks quite low in glycemic index (GI) value. By the way GI measures the impact of food on our blood sugar. Banana also contains especial type of pectin that helps digestive system. Potatoes have always been military’s favorite food world over. In fact it has changed the course of many major historical events. But without going much into the role of potato in shaping history, we will see what makes potato military’s favorite food. 
Many would find this surprising, but a cooked potato holds 26 calories and is packed with nutrients. Potato contains complex carbohydrate that helps you keep fuller, longer and thus also helps you reduce binge-eating. Potatoes are also surprisingly rich in immune-boosting Vitamin C. A medium size potato with skin is good enough to provide 27mg Vitamin C. According to a research published by the Institute for Food Research in Norwich, potatoes contain blood-pressure lowering molecules known as kukoamines. 

Hope you guys enjoyed reading this interesting article that gives a glimpse of what goes into making super food for the military and first responders who fight for our freedom. 

Friday, January 16, 2015

Living a Healthy Life style Through Eating Heart Healthy

It is important to eat heart healthy food to lower your blood pressure and reduce the risk of heart disease such as heart attack, stroke, and other disease. Lifestyle plays an important role in keeping the blood pressure under control. Even if you already have a high blood pressure, making certain healthy changes in your lifestyle and eating habits can bring down your blood pressure levels. 

Eating more of fruit and vegetables
Eating more fruits and vegetables helps in lowering blood pressure to a large extent. Adults should eat at least five portions of fruits and vegetables each day. A portion is equivalent to 80 grams or roughly the size of your fist. You should include different varieties of fruits and vegetables in your meal plan. Dried, frozen and tin fruits are also fine as long as you are careful about the sugar, fat and salt contents. 

Eating less salt
Too much salt is a sure recipe to high blood pressure. So make it a point to eat as little as possible. Ironically many high blood pressure patients can avoid blood pressure medicines by cutting down their salt intake. In many cases controlling your salt intake is not in your hands. For example – much of the salt that we eat is not what we add to the food but what comes along with prepared food such as bread, breakfast cereals and ready meals. It is wise to always check the label for salt, sugar and fat content while you are shopping for food. 

Drinking less alcohol 
Drinking too much of alcohol will raise your blood pressure over time. It is recommended that you limit your alcohol intake to 21 units per week. A unit is equivalent to a small glass of wine or a single pub measure of sprite. Maintaining the recommended alcohol limits will help you keep your blood pressure down. 

Stick to healthy weight

Lose weight if you have to. Consult your doctor and know your BMI (Body Mass Index) if you are not sure. Reducing your weight will help you lower your blood pressure and reduce the risk of health problem. The best way you can lose your weight in a healthy way is by sticking to low-fat food and maintaining a military discipline for physical activities. But then set for yourself realistic goals that you can follow religiously each day. Even a small change in your eating habit and activity levels that you can keep to for life would take you a long way in maintaining a healthy life with lower blood pressure. In fact losing weight can help you get rid of many health diseases apart from the problem of high blood pressure.  

Exercise regularly

By just being moderately active for 30 minutes a day for five times a week can keep your heart healthy, lower your blood pressure and also keep you in good shape. If you find it difficult to squeeze out even 30 minutes of your time, start with even small amount but remain committed to whatever you decide for yourself.  The activity that you choose for yourself should be such that leaves you feeling warm and slightly out of breath. 

Thursday, January 15, 2015

Roasted Garlic and Tomato Soup

4c gloves of garlic crushed
2 tablespoons of unscented organic coconut oil or grape seed oil
1/4 cup of shiraz or pinot noir
3/4 cup of distilled water
1 28 oz can of San Marzano whole tomatoes (chopped in food processor)
1  teaspoons of cracked blacked pepper
1/2 medium onion chopped
3 T of Knorr tomato bouillon
2 t of dried basil

Heat oil under low heat , add garlic, toast until brown.
Stir in onion, cook until transparent , stir in basil and bouillon.
Bring to a rolling boil, add tomatoes
reduce heat and simmer 20 minutes
Serve with quiche, salad and cucumber water......