Here’s an article on the importance of milk proteins in the diet from Today’s Dietitian magazine.March 2013 Issue Milk Proteins: Packing a Powerful Nutritional Punch By Karen Giles-Smith, MS, RDToday’s DietitianVol. 15 No. 3 P. 26
Evidence shows high-quality proteins, such as milk proteins, promote satiety, weight maintenance, muscle synthesis, and blood glucose control.
For many years, nutrition professionals didn’t consider protein a priority for most Americans. The thought was that most people…(read more on their site)
For help working healthy foods into your diet, check out weekly meal prep from personal chefs at www.friendthatcooks.com in Kansas City and Wichita. We’ll send a talented chef to your home once per week to shop, cook, clean up and stock your refrigerator with delicious meals to last the entire week. All for an affordable hourly rate.
Here’s a new video with a collection of weekly meal prep meals from Friend That Cooks.
Friend That Cooks offers weekly meal prep for families with busy schedules, food allergies and dietary restrictions. We send a talented chef to your home every week to shop, cook, clean up and stock your refrigerator with incredible meals to reheat. Always fresh. No freezing and thawing. Available in Kansas City and Wichita. Learn more at www.friendthatcooks.com.
Pan seared pork medallions with saffron rice, steamed blackeyed peas and fresh sugar snap peas.
Friend That Cooks personal chefs prepare healthy meals on a weekly basis for families with busy schedules, dietary restrictions and food allergies in the Kansas City and Wichita metro areas. Learn more at www.friendthatcooks.com.
Pan seared pork tenderloin with AppleJack brandy butter, roasted sweet potatoes and sauteed fresh zucchini and squash.
Friend That Cooks personal chefs prepare healthy meals for families with busy schedules, dietary restrictions and food allergies. Service available in Kansas City and Wichita. Learn more at www.friendthatcooks.com.
Here is a fantastic, and easy, recipe for gluten free crab and tilapia cakes. The tilapia in the recipe helps bind the crab cakes in the absence of bread crumbs. Use crab sold in plastic tubs in the seafood department for the best results. Canned crab found near the canned tuna yields less crab after the water is drained out and doesn’t hold together as well in the cake. Tools needed Standard size muffin tin, sheet pan, small sauce pan, large mixing bowl, spatula or spoon for mixing Ingredients
2 (8 oz) tubs of crab claw or lump crab meat
3 tilapia filets
1/4 cup chopped red pepper
1/4 cup chopped green onion, separated into white and green parts
2 cloves fresh garlic, minced
3 tbsp mayonnaise
1 tbsp Boulevard Pale Ale mustard (or another type if unavailable)
2 tsp fresh lemon juice
2 tsp chopped fresh dill
2 tsp Old Bay seasoning
coconut, soy or some other type gluten free flour, enough to coat the cups in the muffin tin
1 tbsp butter
salt and pepper
Procedure Spray the sheet pan with oil spray, place the tilapia fillets on the pan and season with salt and pepper. Bake in oven at 350 degrees for 12 minutes. Remove and allow to cool until needed. Cook peppers and onion whites in butter in a sauce pan over medium-low heat until soft. Combine cooked peppers and onion, onion greens, garlic, lemon juice, mayonnaise, mustard, Old Bay and fresh dill in a large mixing bowls and mix together. Crumble cooked tilapia into the mixture and stir until evenly distributed. Fold in crab without overmixing. Spray six openings in a standard sized muffin tin with oil spray, then coat with flour, shaking out the excess. Press crab mixture tightly into the muffin slots and pile the remaining crab evenly on top of each slot without allowing it to pile over the edges of each opening. Bake at 350 degrees for 20 to 25 minutes, or until internal temperature reads 170 degrees. Remove from oven and allow to cool for up to five minutes before removing from tin. To remove, run the edge of a butter knife around the outside edge of each muffin slot to loosen the cakes, then use the knife and fingers to pull out. Notes Allowing the cakes to cool completely before removing aides in keeping them in one piece. Cooking longer will also help them stay together, but runs the risk of drying them out. Vary the amount of mayonnaise, cooking time, flours and cooling times to find the perfect recipe for your oven and equipment. A great non-stick muffin tin is the best tool for ensuring a crab cake that doesn’t break. These can also be baked in paper cups as a last resort. Friend That Cooks Home Chef Service offers weekly meal prep in Kansas City and Wichita for families with busy schedules, food allergies and dietary restrictions. Our personal chefs can prepare healthy meals for your family every week to make your life much easier. www.friendthatcooks.com
Pan seared salmon fillets with lemon and kale quinoa and balsamic glazed green beans. Friend That Cooks personal chefs prep healthy meals each week for families with busy schedules, special dietary restrictions or food allergies. Visit www.friendthatcooks.com for more info.
Local Kansas City sausage maker Scimeca’s, makes really good gluten free chorizo too. For this recipe, I browned ground turkey and Scimeca’s spicy chorizo with sauteed onions, then packed it in fresh poblano peppers and roasted it for half and hour at 350 degrees. It’s served with a roasted fresh red pepper sauce made from roasted peppers, garlic, lemon juice, salt and ground cumin pureed in a blender. There is also steamed broccoli and white quinoa pictured here. Friend That Cooks offers healthy meal prep for families with busy schedules, food allergies and dietary restrictions from personal chefs in Kansas City and Wichita. www.friendthatcooks.com
Fresh dill, lemon slices, olive oil, salt and pepper broiled on tilapia served with fresh tomato cous cous. Healthy meal preparation for families with busy schedules, food allergies and dietary restrictions in Kansas City and Wichita from personal chefs at www.friendthatcooks.com.
Roasted chicken breast stuffed with spinach, sundried tomato, garlic and feta cheese. Served with lentil quinoa and sugar snap peas. Healthy meals for busy family schedules, food allergies and dietary restrictions from personal chefs in Kansas City and Wichita. www.friendthatcooks.com
I’ll be demonstrating this recipe bright and early on FOX4 tomorrow morning, Saturday September 9 2012, sometime between 8 and 9 am. I’ll take some pictures from the segment to add to the recipe tomorrow. I’m promoting the FAAN Walk for Food Allergy Awareness happening on Saturday th 15th. Go to their website to learn more: http://www.foodallergywalk.org/site/TR?fr_id=2176&pg=entry
Black quinoa, cucumber and basil salad
1/2 cup dry black quinoa
1 1/2 cup water (reduce water to a 1 to 2 ratio for larger batches of quinoa)
1/4 tsp iodized sea salt
1/4 cucumber, seeded and finely diced
1/4 small red onion, finely diced
1/2 cup grape tomatoes, halved
1 small clove garlic, finely chopped
2 to 3 fresh basil leaves, finely chopped
1 tbsp white balsamic vinegar
1/2 tbsp extra virgin olive oil
fresh cracked pepper
Bring water and salt just to a low boil in a small sauce pan on your smallest stove burner. Stir in quinoa. Return to a low boil, cover and reduce heat to a very low simmer. Cook until all water is absorbed, 15-25 minutes depending on the stove. Check to see if the water is absorbed by lifting the lid and tipping the pan sideways. If you don’t see any water pool on the low side of the pan, the water has all been absorbed. Remove from heat and allow to sit covered for another 15 minutes. Quinoa should still be slightly firm when it is done, not mushy. When quinoa is cooked, you can see a ring around the outside of the quinoa kernel.
Combine cooked quinoa and remaining ingredients in a mixing bowl and stir to combine. Chill and serve. This recipes is safe for those with nut, legume, dairy, lactose and shellfish allergy issues.
Friend That Cooks Home Chef Service offers weekly meal prep in Kansas City and Wichita for families with busy schedules, food allergies and dietary restrictions. We send a talented personal chef to your home to shop, cook, clean up and stock your refrigerator with healthy meals for an entire week. Visit www.friendthatcooks.com for information.