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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!