A serving of the red stuff keeps you thriving!

So, you know that you need to eat a healthy serving of fruits and veggies everyday, but do you really know what each type does for your body? This week, I will be delivering an eye opening couple of blogs to let you know just the importance of each color of vegetable and which vegetables fall into that category. Perhaps if you are not eating enough of the good stuff, knowing how it can prevent disease and possibly save your life, will be  an incentive to jump on the produce train!

So today, let's talk reds. Red fruits and vegetables such as, tomatoes, strawberries beets and red peppers, are just a few examples of produce that fall into the Lycopene and Anthocyanins. These juicy fruits and vegetables  can help prevent certain cancers as well as aid in fighting infections, boost memory and heart health as well as reduce blood pressure. Make sense? It is essential that we all know not only that we should be eating more fruits and vegetables, but also why. So today, treat yourself to a beautiful Caprese salad ( layering fresh mozzarella with slices of juicy red tomato) and bask in the benefits :)

Build a better sandwich

So, your child came home with half of their lunch again huh? Was it that boring half eaten sandwich again? Well parents, I have a remedy. I know we are so busy that when we do make lunch, sometimes, it isn't very exciting; it's just a sandwich. Well, here's why you have to do better. Children not only crave fast food because many of them are addicted to it, but when compared to what they have at home, it is simply more exciting and in some cases tastier. Don't let the fast food chains swallow up your children! You can make the same foods, but you can do it healthier and better! Let's build a sub sandwich bar on your counter-top:

 1.Get some small to medium storage containers
 2. Fill one with deli counter sliced turkey or chicken. Fill another with thinly sliced cheddar or jack cheese (make sure they place deli paper between each slice of cheese or you'll never get it apart)
 3. Fill the others with, shredded lettuce, pepperoncinis, thinly sliced onion, tomatoes, pickles or any delicious addition your child likes
 4. Use a whole wheat baguette (cut in 3 or 4 pieces for each serving)
 5. Mix 1 cup of mayo with a 1/4 cup Dijon and or American mustard and refrigerate. Use to spread on sandwiches. Remember, 1  tablespoon is sufficient. If they don't eat mustard, then just 1 tablespoon of mayonnaise.
 6. Mix up 1 cup of olive oil, 1/4 cup white wine vinegar (it doesn't contain alcohol), 1 teaspoon Kosher salt and 2 teaspoons dry Italian seasoning (optional). Use this instead of mayo. If you like the taste of both, use less of the mayo or mayo mixture ans shake on some of the dressing.

OK, now that all of the goodies are in place, invite your child(ren)  into the kitchen and build that sandwich! Play some music in the background, set up an assembly line and pretend you own a sandwich shop. This will excite them as well as elevate their interest in creating good food from home. It's fun, it's healthy and it's tasty!

This should definitely turn up the volume on your child's lunchbox. Want more lunchbox or family fun recipes? visit www.lunchboxchefs.com and pick up your copy of The Lunchboxchefs Cooking 101 with Chef CJ.

Bon Appetit!

Cookies, Cookies, Cookies!!!!!

Here is a little afternoon eye candy :) I decided to bake some homemade cookies. Balance remember? Cookies are OK every now and then, and best when they're homemade. More to come :)

Combat disease or prevent it with blue and purple produce

Blue and purple vegetables contain a powerful nutrient called "Phytochemicals." Some examples of Phytochemical produce are red onion, radishes, beets, red cabbage and grapes. These tasty nature made fruits and veggies help boost heart health, your memeory and guard against the affects of aging. As an added bonus, they even help protect against certain types of cancers.

Pick up one or two from this list and show your body how much you love it. Need a recipe? Message me back and I'll see what I can do :)

Bon Appetit!

Healing foods and cream in your coffee

I have been battling a cold for a week and rebuilding my immune system for another. Lots of fresh vegetables, fruits, water and lean protein has been the formula. Not to mention the nutrient rich vitamins found in a superfood bar that I have been eating. Healthy foods heal your body, so don't just depend on drugs to fix your body.

 Anyway, I am an occasional coffee drinker. I usually use non-dairy creamer, however, I am now against it! There are a number of people who are lactose intolerant, so I have 3 tips for tasty, dairy-free and natural cream coffee:

1. Flavor your coffeee by adding a drop of extract to your ground coffee before brewing
2. Substitute almond milk, rice milk or even soy for that non-dairy fix
3. Make your own flavored cream by mixing 1 cup of half and half, 1 teaspoon of your favorite extract and 3 teaspoons of organic brown or white sugar (sugar is of course optional)

Remember that fake foods and additives that taste like a food item but is not, are oft times not the best choices. Our bodies are made to metabolize natural foods. Processed foods and or substitutes may be lower in fat and calories, but they confuse the body. Don't make it so complicated, it's just food. Keep it fresh, keep it simple and keep it natural.

Elevate the taste

Happy Monday!

Making your favorite foods really healthy is no more difficult that just simply subbing out some of the fat ingredients for healthier ones. This works great because choosing healthy but flavorful substitutes will give you all of the flavor you crave, without the waistline busting calories and fat. Infusing flavor into foods to is another way to elevate a bland dish.

Here are a few of my favorite substitutes and flavor enhancers:

1. Fat free yogurt is an excellent substitute for heavy cream or milk in mashed potatoes
2. Use low-sodium chicken broth to replace water when making rice
3. When making quiche, use half whole eggs and half egg whites 
4. When making Iced tea, sweeten it with 100% fruit juice instead of sugar
5. Use olive in place of butter for sauteing
6. Enhance oatmeal or hot wheat cereals by adding brown sugar and a touch of vanilla extract
7. Use crisp, fresh veggies instead of chips for snacking on dips and spreads
8. Buy low-fat plain or vanilla yogurt and stir in fresh berries and fruits to add freshness and natural sweetness
9. Rub garlic infused oil over your chicken instead of butter before roasting and stuff the cavity with onions, garlic and lemon wedges
10. Roast your veggies instead of steaming to get the most flavor out of them

  A few simple changes can make all the difference between a good dish and a fabulous dish! Try these food remixes in your kitchen :) Bon Appetit!

A delicious start

Here are a few of the recipes I have been working on for the breakfast section of my book: Quiche lorraine, Spinach, goat cheese and potato quiche and lightly sweetened granola.

I will keep the pictures coming! Stay in this weekend. Brew a pot of coffee or steep a pot of tea and create your own restaurant quality breakfast/brunch right in your own kitchen :)