Monday, September 26, 2011

Veggie Pancakes

How do you slip veggies into your kids’ meals? Let me know!

I am always trying to find ways to add more vegetables to my family’s diet. This weekend, my niece and nephew visited and I made them vegetable pancakes!

It seems to be a textural thing rather than taste, so by marrying grains with vegetables, I can give them a healthy, well-balanced meal they enjoyed eating. Here’s the veggie pancake recipe that I found:

Wet Ingredients
1 ½ cups of vegetables (shredded zucchini, carrot, onion and frozen corn)
3 eggs (1 full egg and 2 egg whites)
4 TB (½ stick) butter
1 ¾ cups milk

Dry Ingredients
1 cup whole wheat flour
¾ cup all-purpose flour
1/3 cup cornmeal
¼ cup oats
2 tsp baking powder
½ tsp baking soda
1 tsp salt

These pancakes are really very simple to make. The most time consuming part is preparing the vegetables, so do that first.

Start by shredding 1 ½ cups of vegetables. For my pancakes, I used zucchini, carrot and onion and then added some frozen corn. But you can use whatever vegetables you like. (And if your child is not ready for chunky foods, you can pre-cook and puree the vegetables and place them in the batter that way). Once shredded or pureed, place the vegetables aside. Crack open three eggs and place one full egg and two of the egg whites into a small bowl. Whip the eggs and then add the butter and mix until creamy. Now, add the milk and vegetables and stir all of the wet ingredients together.

In a large bowl, add the wheat flour, all-purpose flour, cornmeal, oats, baking powder, baking soda and salt. Mix the dry ingredients. Then add the wet ingredients to the dry ingredients and mix them together. At this point, heat up a griddle or frying pan over medium heat. Add a bit of butter to the pan, if desired, to help keep the pancakes from sticking. Pour on about 1/8 cup of batter for each pancake – on my griddle I cooked three pancakes at a time. Cook for about 3 minutes, until bottom of pancake is set. Flip and continue cooking for 2 minutes. The recipe makes about 12 pancakes. I like to keep the cooked pancakes in a warm oven as I cook the remaining batter.

We all enjoyed the pancakes topped with butter and sour cream. I also served homemade apple sauce on the side, which turned out to be a lovely combination. The texture of these pancakes is great! My niece and nephew loved them and I loved seeing them eating up their vegetables (secretly hidden in those pancakes) and since breakfast is my husband’s favorite meal, he loved them too! Now, it may be “breakfast for dinner” at our house.

Monday, September 19, 2011

Oovvda Winery

Our Tour of Overboe’s Own Viking Vintner’s Distinctive Alcohol

Getting There
As we exited Springfield heading down Glenstone going North, we left the city behind prepared for the journey. About 5 minutes later, we were turning left at the flashing light at Farm Road 80and about a minute later we arrived at Oovvda Winery. A winery this close to Springfield was both a surprise and a relief, having driven hours upon hours to sample wines across the state, it was nice to have one in our own backyard. Oovvda is a beautiful winery as well, Brian Overboe’s, the owner, home sitting in foreground in front of a beautiful garden of asparagus, tomatoes, peppers, eggplant, squash and a multitude of colorful flowers. The winery sits in the back and opens up to a couple acres of picnic area.
Making the Wine
Once inside the storefront, we rang the bell on the counter and owner, Brian Overboe greeted us warmly and invited us back to where the magic happens. They were just getting ready to crush 750 pounds of blackberries.

Oovvda's specialty is wines made from fruit, not just grapes (although they have the usual Missouri mainstays: Norton and Chambourcin.) They make wine from Blackberry, Cherry, Red Raspberry, Passion Fruit, Apple, Peach Melba, Red Plum, Blue Plum, and Strawberry. The even make a delicious dry Tomato wine. One thing that seperates Oovvda from other fruit wine manufacturers is they make a normal semi-sweet variety, but also a dry version of the fruit wines they offer, and they are amazing.

Oovvda uses local fruit including estate grown tomatoes, passion fruit, cherries, red and black raspberries. The wines are carefully crafted using the finest fruits available - the fruits they grow on property are hand-picked, hand washed and only the best fruit is used.

Oovvda follows the requirements of the Missouri Department of Agriculture requiring that at least 85% of the fruit used to produce the wine comes from Missouri, supporting local growers. Production has increased exponentially based on the popularity of Oovvda wines, going from 350 gallons originally produced in 2005 to over 2000 gallons produced in 2010.

Norton, the official state wine is made in three different varieties. A dry Norton, the one most Missourian's have tasted, as well as a dry Reserve that is double-aged in Oak barrels. However, unlike most Missouri wineries, Oovvda also produces a sweet Norton that is surprisingly refreshing and light.

The Wine

After watching the process of making wine, we then returned to the tasting room to sample Oovvda's vast selection of wine. Brian started with the Tomato, splitting the tasting between the dry variety and the sweet. My partner and I were both shocked about how good the Tomato wine was in both varieties. Expecting a flavor similar to pasta sauce, we were in shock that the flavor was subtle and delicate.

As we moved from one wine to the next, there, honestly, was not a bad one in the bunch. And there was a LOT to sample.

Oovvda's Wines:

Tomato (Dry only)
Cayuga White
Reliance (Semi-sweet only)


Reserve Wines

Available in Semi-Dry and Sweet
Red Plum (Semi-Dry Only)
Red Raspberry

Dessert Wines
Black Raspberry

Join the Club

Oovvda offers a special Club for those that discover how wonderful their wine is. For a $20 Annual Membership fee you can join the Oovvda wine club with great benefits including:

  • 10% all wine purchase

  • Invitations to exclusive wine tastings

  • Free admission to events

  • Invitations to come experience the wine making process

  • No minimum purchases

  • Come Visit

    Oovvda Winery is located at:

    5448 North Berry Lane
    Springfield, MO 65803

    View Larger Map

    Oovvda Winery is available for meetings, outings, weddings, reunions, parties, or just getting together. Their hours are from noon until dark, or just call 417.833.4896 to schedule an appointment.

    They host special occasions with local musicians for both "Nooners" at 4 PM on the last Saturday in April, May, September and October, as well as, "Twilight Delight" from 5 to 9 PM on the last Saturday of June, July and August. Oovvda is family-friendly so bring the whole clan to enjoy the natural scenery and bring your picnic baskets, blankets, lawn chairs, and coolers. Bringing alcohol is not permitted, Oovvda will provide enough.

    Oovvda wines is avaible at both Springfield Harter House locations. The Eastgate store offers the Cayuga White, Reliance, Chambourcin, Blackberry and Blueberry, while the Republic Road location offers Apple, Blackberry, Cherry, and Blueberry. Oovvda wines go great with a Harter House steak, so make sure to pick up some meat while you are at the store.

    Sunday, September 18, 2011

    Apple Oat Pancakes with Almond Butter

    It's a rainy Sunday morning. Standing over my kitchen sink, looking out the window at the dreary day, I decided some warm pancakes fit the mood.
    And since so much depends on the green tree, with the red apple, glazed with rain - apple pancakes it will be.
    Of course, I purchased everything I need for my breakfast at Harter House Supermarket!

    Apple Oat Pancakes with Almond Butter

    2 cups Oat Flour
    3 tbsp brown sugar (optional)
    1 tbsp baking powder
    1 tsp cinnamon
    1/2 tsp nutmeg
    2 apples (I like to use a tart apple like Granny Smith but any apple will do)
    2 beaten eggs
    2 cups nonfat milk (water will do)
    1/4 cup canola oil
    2 tsp vanilla extract
    Pinch of kosher salt
    1-2 tbsp rolled oats

    In a medium mixing bowl stir together oat flour, sugar, baking powder, cinnamon, and nutmeg.

    Shred 1 1/2 apples (about 1 cup). Core and thinly slice the remaining apple half and set aside. Make a well in the middle of flour mixture. Add shredded apples, eggs, milk, oil, and vanilla. Mix just until combined. Heat a large skillet over medium. Spray with canola oil and drop by the 1/4 cup-fuls, spreading out just a bit with the back of the cup.

    Sprinkle with a pinch of oats and press in one apple slice. Cook till little bubbles start to form on the surface (about 2 minutes depending on the heat of your pan). Flip and continue cooking other side for 1 - 2 minutes. Continue with the rest of the batter. Serve with a dollop of almond butter, which is lower in saturated fat than peanut butter.

    Make 15 to 20 pancakes. Enjoy.

    Thursday, September 15, 2011

    Chardonnay paired with Chicken Makhani (Indian Butter Chicken)

    Chardonnays have become very popular; in fact, it is probably the most popular of all white wines today. It is unmistakable in the mouth because of its impeccable sugar/acid balance, its full body, and its easy smoothness. Its aroma is distinct, yet delicate. Chardonnay grapes are relatively resilient and are able to survive in a variety of environments. It is used in so many different places to produce so many different wines because the Chardonnay grapes themselves are relatively neutral in flavor. Most of their flavor is derived first from the conditions in which the grapes are grown and second from the conditions of the wine production. This makes it easier for different wineries to produce distinctly different Chardonnay wines.

    Typical Chardonnay characteristics include; Lemon, Apple, Tropical Fruit, Melon, Pineapple, and Mango. Oaked Chardonnays can display characteristics like; Smoke, Vanilla, Spice, Toast, Nuts, Butterscotch, Carmel, Coconut, Cloves and Cinnamon. Unoaked or less heavily oaked Chardonnays tend to have lighter, delicate flavors which can be matched with a fairly wide variety of dishes. There are some foods which tend to go better than average with Chardonnay such as Chicken, Turkey, Fish, Pork and mushrooms. More heavily oaked Chardonnays go poorly with delicate dishes, like fish, but pair well with Japanese Cuisine, Chinese Cuisine, Spicy Dishes and Smoked Fish.

    Harter House World Flavors offers a wide variety of Chardonnay’s. Of course , my favorite is La Crema, an exquisite Chardonnay.

    Chicken Makhani (Indian Butter Chicken)
    o 1 tablespoon peanut oil
    o 1 red onion, finely chopped
    o 1/4 white onion, chopped
    o 2 tablespoons butter
    o 2 teaspoons lemon juice
    o 1 tablespoon ginger-garlic paste
    o 1 teaspoon garam masala
    o 1 teaspoon chili powder
    o 1 teaspoon ground cumin
    o 1 bay leaf
    o 1/4 cup plain yogurt
    o 1 cup cream
    o 1 cup tomato puree
    o 1/4 teaspoon cayenne pepper, to taste
    o 1 pinch salt
    o 1 pinch black pepper
    o 1 tablespoon peanut oil
    o 1 lb boneless skinless chicken thighs cut into bite size pieces
    o 1 teaspoon garam masala
    o 1 pinch cayenne pepper
    o 1 tablespoon cornstarch
    o 1/4 cup water

    Heat 1 tablespoon oil in a large saucepan over medium high heat.
    Saute shallot and onion until soft and translucent.
    Stir in butter, lemon juice, ginger garlic paste, 1 teaspoon garam masala, chili powder, cumin and bay leaf. Cook, stirring, for 1 minute. Add tomato puree and cook for 2 minutes, stirring frequently.
    Stir in half-and-half and yogurt.
    Reduce heat to low and simmer for 10 minutes, stirring frequently. Season with salt, pepper and cayenne.
    Remove from heat and set aside. Heat 1 tablespoon oil in a large heavy skillt over medium heat.
    Cook chicken until lightly browned, about 10 minutes. Reduce heat and season with 1 teaspoon garam masala and cayenne.
    Stir in about 1/3 of the sauce and simmer until liquid has reduced and chicken is no longer pink, about 5 minutes.
    Pour the rest of the sauce into the chicken.
    Mix together cornstarch and water, then stir into the sauce.
    Cook for 5 to 10 minutes.

    Monday, September 12, 2011

    A Green Smoothie

    Start your shopping at Harter House and Harter House World Flavors for the freshest ingredients!

    The easiest and most vibrant breakfasts of all — and my personal standby — is smoothies. Usually my smoothies consist of a little fruit, some nuts or seeds, lots of greens and some water mixed together in the blender. It’s quick, nutrient rich and easy to consume while on the go. Plus, you can easily tailor any smoothie recipe to meet your tastes and what you have on hand. (Just don’t forget the vegetables!)

    Just getting started? Try these two easy and delicious green smoothies. Who knew it could be so easy and delicious to incorporate greens into your morning routine?

    1) Serves 2
    1 1/2 cups unsweetened almondmilk, soymilk, ricemilk or hempmilk
    1 1/2 cups packed baby spinach
    1 1/2 cups frozen cherries or berries
    Combine all ingredients in a blender and puree until smooth. Pour into glasses and serve.

    2) Serves 2
    Try this surprise smoothie for an on-the-go breakfast that's packed with the nutrients of hearty greens but tastes like a perfect blend of fruit.
    1 1/2 cups unsweetened non-dairy beverage, such as almond, rice or soy
    2 dried apricots or 4 pitted dates
    1 banana
    1 cup chopped kale leaves
    1 cup spinach leaves
    1/2 cup fresh or frozen berries
    Combine non-dairy beverage, apricots, banana, kale, spinach and berries in a blender and blend until smooth.

    Not only will green smoothies help to reduce cravings, but it will also require less time to prepare than other meals. You don’t have to think about what you’ll have for breakfast, lunch, or even dinner sometimes.

    Freezing your fruit can make your green smoothie more thick and colder. I typically don’t freeze all of my fruit, but I do freeze the bananas, sometimes apples, and then I’ll freeze any fruits that are about to be too ripe. You can also pick up frozen fruit in your health food store that is organic. My favorite is frozen cherries, peaches, and strawberries. Another great idea is to purchase fresh fruit in season and then freeze it yourself for the winter.

    Since I started blending my green smoothies, I’ve found some methods that make it easier to blend.
    Pack your soft fruits in first, then add your frozen fruits, then add your greens on top to blend as well as any spices. Blend your green smoothie and then taste the smoothie to see if any changes are needed, i.e. more or less sweetness, then add ice if necessary. I always add ice if needed at the very end to make sure the taste of the smoothie is just what I want. Once you add ice, it’s more difficult to add fruits or greens, because your ice will begin to water down the smoothie if you blend too much.

    As you drink more green smoothies each day, you will probably notice that you are able to add more greens and less fruit depending on the green that you add. The more greens you can add to your smoothie, the better you will feel, and the more nutrients you will ingest. Try to add in more greens as you get more comfortable with the greener taste and less sweetness from the fruit.
    Enjoy & Feel Great!

    Friday, September 9, 2011

    Dorot - Fresh Frozen Spices

    Another new item, just arrived at Harter House World Flavors.
    Dorot Fresh Frozen Spices
    Simply the best! It's so delicious, simply because it's fresh. So simple, so natural, so tasty… All Dorot products are chopped and frozen while still fresh and juicy, thus keeping their natural odor and taste.

    Fresh and Healthy
    • No preservatives
    • No cholesterol
    • No trans fat acids
    • No food coloring

    Fresh and Available
    • Long Shelf Life—stays fresh up to 24 months in any home freezer.
    • Exactly the right amount—no need to buy a whole herb wreath for a few leaves.
    • Always available— summer, winter, fall or spring.
    • Immediate—enabling spontaneous cooking, without pre-planning and shopping lists.
    • All products are available at all Kosher levels.

    Fresh and Easy to Use

    • Just pop out a cube—and return the tray to the freezer.
    • Measured amount—so you know exactly how much you've used.
    • Easy to store—packages can be piled up, even in freezer door.

    Fresh and Effective

    • Nothing to cut, chop or crush.
    • Hands stay clean of odors.
    • Kitchen stays nice and tidy.

    Dorot Chopped Cilantro
    Dorot's cilantro is picked and chopped while still fresh, so that you may find it, fresh and tasty, in the freezer at Harter House World Flavors. Just pop it out and enjoy the taste…

    Quick & Delicious
    How would you enjoy the best herb omlette in no time?
    Mix an egg with 2 cilantro 1 parsley cube, 1 dill cube, salt & pepper, fry and… enjoy!
    Cilantro is one of the basic ingredients of the Middle East and the Mexican cuisines. It's strong flavor can easily be used as a background to many food items we eat, without even realizing it: bread, different liquors, sweets, pickles and more. It's there, contributing its unique taste, blending in without attracting too much attention, but crucial to the bottom line…
    Great in the Kitchen
    • Cilantro is great for seasoning salads and fish…
    • Mexican salsa will never be the same without it.
    • Indian cuisine uses cilantro very frequently.
    Health Facts
    • Cilantro is known as appetizing.
    • It has a soothing effect – which may help in cases of muscle aches, stomach aches and headaches.
    • After a heavy meal, cilantro can help the digestive system.
    • It is a well known fact the cilantro seeds are an important ingredient in love and passion potions…
    • Chinese believe that cilantro gives whoever eats it immortality.
    • Cilantro in known to have a quality of healing and protection.

    Dorot Crushed Ginger

    Quick & Delicious

    How could you drink a great thirst-quenching drink in no time?
    Add 1 ginger cube and 1 lemon cube to you tea and…enjoy!
    * This tea is wonderful hot in winter, and excellent cold in summer…
    Ginger in known as that unique pungent taste typical to Asian food, but when cooked for longer periods of time, as in the European cuisine, the ginger changes its taste and can be found in many kinds of cakes, cookies, pudding and… yes, even in beer.
    Great in the Kitchen• Baked chicken with ginger and honey can be an excellent culinary experience.
    • One ginger cube with hot water can do wonders for a tummy ache.
    • There is no Chinese dish that won't be upgraded by one or two ginger cubes.
    Health Facts
    • Known for having a soothing effect on the digestive system.
    • Great for nausea relief.
    • Used in Chinese medicine to enhance sweating.

    Dorot Chopped Basil
    Basil is its taste better than its beauty, or vice versa? No one can decide… But one thing is definite: in your garden it can spread and become a big and impressive bush with small purple flowers and an amazing aroma. And in the kitchen – basil is simply the king of herbs! You can add it to almost anything you're cooking: soups, fish, casseroles, pasta and even excellent basil ice cream!

    Great in the Kitchen• First and foremost, of course, pesto sauce!
    • Anything that goes into the oven – chicken, meat, fish, or vegetables – has a lot to gain from some basil.
    • Any casserole dish, simmering slowly, will get an aromatic delicious flavor with an addition of basil…
    Health Facts• A cup of tea with basil after a big meal will help the digestion process.
    • Same cup at the end of a stressful day will help you wind down and relax.
    • An extract of basil with ginger and honey will ease the respiratory system's function.
    Folklore• In India, basil is sacred, and will grant you entrance to heaven if you're buried with it…
    • People in ancient Rome believed that eating basil will protect them from the dragon Bazilik, which basil is named after.
    • In Italy, basil is a symbol of love…

    Dorot Crushed Garlic

    Quick & Delicious

    How would you enjoy the best tahini in no time?
    Add 2 crushed garlic cubes and 1 frozen lemon cube to your tahini, mix and… enjoy!
    Some people love it, swear by it, and simply refuse to cook anything without it, while others hold their nose, stay away, and call it names… but it is simply impossible to stay indifferent to garlic!
    Great in the Kitchen• For cold sauces for salads, or hot sauces for pasta or casserole dishes.
    • Great addition to baked potatoes or yams.
    • Adds a marvelous taste and aroma to meat, chicken and vegetable dishes.
    Health Facts
    • Garlic was defined as one of the five most health contributing foods.
    • It is considered "the antibiotics of nature".
    • Helps ease infections and inflammations.

    Check out this Website for more information as delicious recipes -

    Thursday, September 8, 2011

    Greek Yogurt

    In the tradition of Greek blogs this week, let me tell you about greek yogurt.

    I’m a HUGE fan of greek yogurt. It has a thick, creamy texture and double the protein of regular yogurt.

    I first heard about Greek yogurt from a friend who would eat it every day at lunch time. She said it was like her dessert. What?!? A yogurt you eat for dessert? I had to try it! The first time I tried it, I thought it was a little thick and not as sweet as the yogurt I was used to eating. But, after looking at the nutritional information and how much protein it had compared to the yogurt I was eating, I was hooked! It has a lot more protein in it than regular yogurt. This means you will stay full longer.

    Harter House and Harter House World Flavors carries several varieties of Greek Yogurt. Chobani, Fage, Yoplait and Dannon.

    Chobani is all-natural, low-sugar, and made with hormone-free milk. It comes in 6 creamy & delicious flavors: plain (low fat and non fat), low fat strawberry, low fat blueberry, low fat peach, low fat honey, and low fat vanilla. 6 oz of fruit flavored Chobani provides a whopping 14 grams of protein (the plain flavor has 18 grams!) – perfect for refueling muscles and keeping your tummy full and happy. One of my favorite ways to enjoy greek yogurt is to mix dried cranberries, dark chocolate chips, and coconut flakes in to the non-fat plain flavor. Delicious and healthy!

    By the bottom of the cup, I was feeling full. I don’t know if my grandma had been eating greek yogurt all along, but I have now been convinced that yogurt really can be a filling, tasty snack or meal! But don’t take my word for it…pick up a cup of greek yogurt on your next trip to Harter House and see what you think!

    So what’s so great about FAGE Total Greek Yogurt? Lots of things! But what’s most important to me is that the yogurt is 100% natural and tastes amazing! FAGE (pronounced “fah-yeh") is made without any extra ingredients, additives, preservatives, thickeners or stabilizers. Plain yogurt should basically have only two ingredients: milk and live active yogurt cultures. That’s it! And that’s all you’ll get when you eat FAGE Total yogurts.

    FAGE has managed to create lowfat and nonfat Greek-syle yogurts that are creamy, delicious and indulgent with tons of protein and little to no fat! I am not a non-fat yogurt girl so my favorite is the FAGE Total 2% yogurt. One cup (8oz) of FAGE Total 2% has only 150 calories, 4.5 grams of fat (3g saturated), and a whopping 20 grams of protein!! And the best part? It is so creamy and delicious, it feels like you are eating something sinful! Seriously, this is the only yogurt I will buy now. FAGE Total 2% has ruined all other yogurts for me!

    Greek yogurt is also great to use in place of sour cream or mayonnaise when you want to lighten things up without losing a creamy texture. I use it often in dips and dressings and Greek yogurt is a must if you want to make a great tzatziki. Once you start using it, you’ll find the possibilities are endless!
    I use it in Fruit Smoothies, and as Toppings: a healthy sandwich spread, garnish for baked potatoes, nachos, burgers, etc. Dressing or dips. Substitute for buttermilk. Finish soups or sauces as an alternative to cream. Baking: greek yogurt can replace fat in muffins, cakes and breads, just to name a few.

    See this article from the New York Times about how we have become accustomed to pudding/candy yogurt. It also includes a wonderful recipe for Braised Lamb Shanks In Yogurt Sauce

    Tuesday, September 6, 2011

    Fourth Annual Greek Festival in Springfield

    Maybe it's the song, maybe it's the dance, but the smart money is on the food. Whatever the reason, St. Thomas the Apostle Orthodox Church Greek Cultural Festival always draws a crowd to its parking lot for the annual event.
    The festival opens Friday, Sept 9, 2011 and will run from 5 to 10 p.m.; noon to 10 p.m. Saturday and noon to 3 p.m. Sunday.

    Admission is free.
    Authentic Greek cuisine pastries and drinks
    Drawing for exquisite jewelry from Manoli’s Jewelers
    Souvenirs from Greece
    Inflatables for the kids
    Kafenio featuring Greek coffee by the Coffee Ethic
    Greek music and dance with dance lessons

    Summertime is the most popular time for Greek festivals. But according to my good friend Manoli Savvenas, the weekend after Labor Day is usually very good weather and that’s the date they have chosen to celebrate their Greek Festival.
    Manoli said that the goal of the festival is to to raise funds for the St. Thomas the Apostle Orthodox Church as well as to raise awareness of other cultures in our community.

    Do I like Greek food? As my pal Manoli would say: does a one legged duck swim in a circle? The answer is a resounding Ne! (which sounds like no, but is actually yes, in Greek.)

    Choose from a menu of entrees, pastries, beverages, including Greek wine and coffee, and have dinner under the tents.

    HINT: Go for the Gyro, and ask a Greek how to pronounce it correctly.

    Enjoy all to the mesmerizing rhythms of traditional music from the mainland and the islands provided by John Tsahiridis.

    - All weekend, church members will demonstrate the native dances of Greece, including the sirto, hasapiko, kalamatiano and hasaposerviko.

    Children wearing traditional Greek costumes will perform the yiatros and karagouna.

    Inflatables will be available for the children and souvenirs and memorabilia from Greece will be for sale in the agora (marketplace). Items include pottery, Byzantine crosses and icons, olive oil soap and lotions, magnets, jewelry, bags, CDs and cookbooks. Original paintings and prints by Greek artist Margo Hiotis will also be on sale.

    Stop by Harter House World Flavors this week and sample some traditional Greek Cuisine at our Sample Station. Thursday, Sept 8, we will be sampling "Stuffed Grape Leaves". Friday, our guest chef will be Maria Savvenas and she will be making and sampling Spanakopita, a traditional spinach pie. (recipe provided) And Friday we will sample Stuffed Peppers.

    Thursday, September 1, 2011

    Gut Buster Tips

    In 2008, evidence mounted that a diet high in fruits and vegetables can help your body fight cancer. Raw veggies, black raspberries, and broccoli sprouts were in the spotlight, as they all pack powerful antioxidants that can slow or prevent the onset of many cancers, say experts at the American Association for Cancer Research.

    Fish does your body and brain good
    A wave of studies drove home one point this year:
    Americans need to eat more fish and get sufficient omega-3s, the fatty acids found in cold-water species like tuna.

    Get your C
    Foods rich in vitamin C help fight ab flab, says registered dietitian Debi Silber. “Although it’s true that citrus fruits and juices are highest in vitamin C,” she says, “you can also get a boost from broccoli, tomatoes, or red peppers.”

    Go ahead and have a little steak
    Eating a small snack of protein (of any kind) makes you feel fuller and leads to overall weight loss, especially in the abdominal region “Our findings suggest that consuming a higher-protein diet in six smaller meals a day significantly reduces total body weight, as well as abdominal-fat mass in overweight men and women,” explains Paul J. Arciero, DPE, associate professor of exercise science at Skidmore College.

    Stick to olive oil
    You already know that a diet rich in this Mediterranean staple is good for your heart. But you may not realize that it helps prevent belly-fat accumulation, too, according to researchers at the Reina SofĂ­a University Hospital in Spain. Add more heart-healthy olive oil to your diet by substituting it for butter in recipes and on bread, and by switching from your usual dressing to a mixture of olive oil and vinegar.

    Increase your omega-3s
    Eating foods like walnuts or seafood, rich in these good fats, will help reduce the production of adrenaline, a stress hormone that contributes to an increase in belly fat.

    Take water with a twist
    You know you need to drink lots of H2O. It aids in digestion, curbs hunger, and ramps up fat-burning. Add a few slices of lemon or lime, and you’ll get a dose of vitamin C, which can help blast off ab fat.

    Ask for the wine list – My favorite tip
    Here’s why you may want to sip a little vino (about four ounces a day): Women who consume moderate amounts of alcohol have less central-abdominal and total-body fat than abstainers, says a study in the Journal of Clinical Endocrinology and Metabolism.

    Harter House Supermarkets assists in your efforts to eat healthier by providing the freshest meats and produce to aid in a healthier life for you and your family.