Curb Your Cravings - Not Your Enthusiasm 395

January is the month of revival, whispers all around of a better year - aspirations held for those resolutions you have either penned to paper, or kept quietly in your thoughts.

According to data published from various studies published throughout the last 5 years, every January, roughly 40% of Americans vow to change something in their lives, in the form of a resolution. One of the top 3 resolutions is to lose weight¹.

A study published in 2002 by Scranton University¹, shows statistics for the percentage of people who had made New Year's resolutions, as the resolve to keep those resolutions dwindles steadily over time:

• Resolutions held past the first week: 75%
• Resolutions held past 2 weeks: 71%
• Resolutions held after one month: 64%
• Resolutions held after 6 months: 46%

The Study gathered data on the usefulness of resolutions made in January. To gather data, 2 groups of subjects were followed over a 6 month period and interviewed. The groups were made up of:

1. People who had NOT sat down and made resolutions.
2. People who DID make the effort to create resolutions.

The Study found that after 6 months time 46% of the people who HAD made resolutions were successfully accomplishing their resolution goals - compared to only 4% success rate of those who did NOT create resolutions .

This is good news for people who have reachable aspirations this year. For those of you who are seeking to shed extra pounds this year, it may be in your favor to write down a resolution or two. By keeping your resolutions in an accessible place, you create a reviewable bookmarklet of your goals. This will help improve your willingness to keep your word, as well as serve as a constant reminder of what you are working toward.

Once you have established your basic goals for weight loss, it is time to confront the barrage of seemingly frustrating obstacles, some are - portion control, peer pressure, advertising, self esteem, cravings and lack of motivation.

One of the biggest problems dieters face is curbing cravings for high calorie foods. The salty, crunchy and mostly grease laden mass produced items like chips, are readily available via retail shelves and can be found virtually everywhere - vending machines, break rooms and parties etc.

What can be done about cravings? Deprivation - The act of denying oneself access to these treats? Well studies also reveal that denying cravings only results in more weight gain, because most dieters succumb to the internal turmoil caused by the denial, and then start the binges. Binges are mainly eating large amounts of high calorie foods for an extended period, disregarding portion control or the caloric values. This can create an ugly cycle with dieters. It can be quite disheartening.

I think one effective method to ward off cravings is to find a similar food - one that is close to the texture, and taste of that high calorie, unneeded food you might crave. The key is to find the version that is the least in calories, yet still as tasty.

Thankfully flavor technologies are starting to catch up with the science of creating and marketing low calorie products. The bland, obviously doctored tastes of diet foods past seems to have dissolved, much like the once bad after tastes.

So keeping in tune with this post, I wanted to share that I discovered something recently, that was pretty nifty. Kellogg's brand 'Special K ' has started marketing low calorie snacks as part of their pro-low calorie product line. I think by far the multi-grain crackers they just released are one of the tastiest store bought crackers I have had in a while.

The closest retail comparison I could think of is "Wheat Thins". Now I have not been a fan of "Wheat Thins", the crackers are a bit too substantial for my taste. And they have an overpowering taste that competes with anything you add to them. Plus I find that I get this odd after taste when I have had a few at a time.

But Special K's multi-grain crackers surprised me. They have a very light & airy texture with bits of whole grains - but can still hold their own when used with a thicker dip or soft cheese. The taste of the cracker comes off very pleasant, with a slight hint of onion. Very buttery.

I honestly can say they were extremely good. Something I will keep in my pantry.

There is a second variety of Special K's crackers I tasted. The flavor is Italian Tomatoes & Herb. Now if you are someone who loves the taste of tomato bisque or sun-dried tomatoes - you will appreciate this variety.

I am not a fan of tomato bisque. I love marinara sauces and sun-dried tomato but something about that kind of soup just doesn't do it for me.

I did taste the crackers enough to get a sense of their flavor. The tomato flavor is pretty heavy in these crackers. IThe crackers actually reminded me of tomato soup with an aged cheese melted into it.

My husband (who happens to be an avid tomato bisque consumer) loved these crackers. As did my 20 month old. Plus they passed the "picky eater" test with my 5 yr old.

So if you are looking for something to curb your cravings, these crackers seem like a win-win. Per serving of 17 crackers it is only 90 calories. They come in individual portion controlled .77 oz pouches, or you can purchase a box of 6 pouches, and for larger amounts, the 8 oz carton is great for parties.

You can view more about the crackers , such as the nutritional & allergy info, by clicking on the above links (which point to Kellogg's website) or visit their product pages:

Special K Multi-grain Crackers:

• http://www2.kelloggs.com/Product/ProductDetail.aspx?product=15751

Special K Italian Tomato & Herb Crackers:

• http://www2.kelloggs.com/Product/ProductDetail.aspx?product=15771

Related Posts:

• How sweet it is: The Skinny on Low Glycemic Sweeteners
• Lo-fat Recipe: Banana - Rum Napoleons
• Trace Produce : Come and Meet Your Farmer

Source::
¹Auld Lang Syne: Success predictors, change processes, and self-reported outcomes of New Year's resolvers and nonresolvers, by John C. Norcross, Marci S. Mrykalo, Matthew D. Blagys , University of Scranton. Journal of Clinical Psychology, Volume 58, Issue 4 (2002).

Recipes for Vegetables 30

Here is a list of vegetable recipes featured on Renaissance Culinaire. This page will continue to be updated as more recipes are added.

Wasabi Asparagus Shitake Spring rolls

Curried Asparagus

Gruyere and Asparagus Souffle

Watermelon Gazpacho

Tomatillo - Avocado Salsa

Mango-Ginger Salsa

Tomatillo - Avocado Salsa

Blurb on Big Small Plates : Recipe for Tomatillo - Avocado Salsa 6

Cindy Pawlcyn Big Small Plates:




...I was inspired
by that funny movie
Mermaids, where Cher plays
a mom who can only cook appetizers...

Smaller Portions. Big On Taste.

I am a big fan of the bite sized sampler. I love dim sum.

At most decent restaurants you can satisfy hunger
with an order among friends made solely of appetizers.
When I think about small samplers, It is a feeling
much more nostalgic, it awakens memories of
toddler days, when little bits , here and there
were arranged in a goofy mosaic on my colorful
melmac dinning set, equipped with matching fork
and sippy cup. Little nibbler was I, and I enjoyed
this feast as I watched Sesame Street. My favorite
short was of the Pastry Chef, who in his chef
whites and hat, aided by snazzy jazz muzak, speedily
flat iced a cake on his Revolving Cake Stand.
That was a defining moment for me . I saw that and told
myself, yes, that would be someone neat to be.

In Cindy Pawlcyn's newest cookbook,
she explores the shrinking culinary world of mini plates. It is a trend I would love to see more of, especially as America's waste size keeps growing. Most restaurants have to relay their culinary flare plated with portions suitable for two people, eaten by one. Most customers tend to feel robbed if their portions play out into healthy sizes on the plate. The average person would vote quantity over quality --- in theory a better value, but for most avid foodies this is not the case.

Big Small Plates is a refreshing take on mini portions. Here Cindy uses ingredients to maximize flavor, and in the recipe below she includes some of my ♥ favorite ♥ ingredients. It is a ♥Vegan/Vegetarian friendly recipe.

Cindy's Backstreet Tomatillo - Avocado Salsa

Make sure you find the right ripeness in your avocados --- wiggle the stem, it should move gently, but not sink in totally.

Juiciness of tomatillos vary** --- you might need to add a tsp or more of rice vinegar and one additional tablespoon of olive oil.

If you want less heat in your salsa --- be sure to remove the jalapeño seeds.

• 8 oz. tomatillos, papery husk removed, cut into ½ - inch dice.
• 1 ½ avocados , pitted, peeled, and cut into ¼- inch dice.
• 3 scallions, white and light green parts only, minced.
• 1 jalapeño chile, stemmed, seeded if you wish, and minced.
• 3 tablespoons minced cilantro leaves
• ½ teaspoon sea salt
• ¼ teaspoon freshly ground black pepper.
• ½ teaspoon ground toasted cumin seeds.
• 1 tablespoon rice vinegar**
• 3 tablespoons olive oil

To make the salsa :

Combine all the ingredients except the vinegar and oil, in a bowl. Mix well but gently, taking care not to mash the avocado. Whisk together the vinegar and oil until emulsified, and add just enough of this to the salsa to moisten it. Reserve any leftover vinaigrette to use in other salad dressings.

Big Small Plates © Ten Speed Press

Other cookbooks big on little adventures:

My Recipe : Curried Asparagus 8

This is a tasty side dish. It has gotten raves from my friends and family. It may seem a bit salty at first glance but take into consideration the liquid added washes the flavor out a bit , so there needs to be enough salt to bring out the curry flavors. Enjoy!

Green Asparagus by Gunnar Magnusson

You Will Need:

• a nice bunch of Asparagus (1-2 #s)
• 1/4 - 1/2 of a stick of butter
• a good curry powder (look for these ingredients : coriander seed, chili, cumin seed, fennel seeds, cinnamon, poppy seeds, star anise seeds, turmeric, mustard seeds, white pepper and peanut -- You can buy this mixture at an Asian market, regular grocers tend to have a diluted curry powder lacking depth)
• balsamic vinegar (a splash about 1-2 TB)
• porcini mushroom flavored oil (a bout 1/4 TB
• rubbed sage (about 1/4 - 1/2 tsp)
• onion salt (1/2 tsp)
• garlic salt (1/2 tsp)
• kosher salt (1 tbs)
• water (enough to cover asparagus)

Heat your pan on medium high and allow the butter to melt completely. After washing & breaking the fibrous bottoms off your asparagus stalks -- add them to the melted butter. Add 1 tablespoon of curry to the pan, mix into the butter to form a paste. Sprinkle balsamic vinegar over the whole pan. Drizzle your asparagus with the porccini oil. Dust with rubbed sage. Sprinkle salt , onion and garlic salt (a few shakes , as water will be added later). Stir briskly. Add 1 tsp more of the curry. Add enough water to barely cover the stalks. Cover and allow to simmer.

When done the asparagus will take on the yellow color of the curry, and they will appear slightly wrinkled/wilted.

Recipe: Orange marinated Fish Fillets w/ Carrots 3

This Also can be used with chicken, or added to vegetables on the grill.If you are craving something flavorful - with a twist, this will delight your taste buds.





Orange Marinated Fish Fillets w/ Carrots:

• 4 catfish or tilapia fillets (6 oz each)
• 2 TB canola oil
• salt to taste

Orange Marinade:

• 1/2 Cup freshly squeezed orange juice
• 2 TB white wine
• 2 Tb lime juice
• 1 TB olive oil
• 1/4 Cup minced red onion
• 1 1/2 TB chopped fresh cilantro leaves

Combine all the marinade ingredients in a bowl. Add fish fillets. Marinade for up to one hour.

Heat a nonstick cooking pan over medium high heat. Add the oil and swirl the pan to coat. Remove fish from marinade and pat dry , reserving the marinade. Sprinkle fillets with salt and pan-fry the fillets until browned & crisp, about 3 minutes. Turn fillets & cover with carrots. Reduce the heat and simmer until sauce reduces and thickens. Serve hot.

Serves 4.

Giddy Over Oregon Crab...| Recipe : Fresh Mango - Crab Spring Rolls 14

Female Dungeness Crabs have larger "chests" than their male counterparts...hmmm.




The 2 Above photos are from GREG JOHNSTON ,SEATTLE POST-INTELLIGENCER reporters Article "Puget Sound's Dungeness bounty is fun to catch and great to eat ", a great article on The Puget sound's dungeness crab, covers many facets.

Here is one of the 2 crabs caught by my husband & friends. Only male crabs are eaten, and they must measure over 6 inches across the shell to be regulation. The crab cage was dropped off of a bridge in Seaside, Oregon - with a rope and buoy attached. You can use basically anything to bait your trap - mink, smelly fish, chicken meat etc. When the boys checked the trap they were very excited.


My husband ran back to the house , huffing & puffing, out of breath and exclaimed "There are 2 crabs in there -BIG ONES!" He was like a little kid who had just discovered Pokemon. The locals were very intrigued with the catch. They were asking all kinds of questions - the most frequent one was "Wha'd you use to bait 'em?" and their stern looks were not of approval until the crabs were carefully looked over and measured. After the investigation, the female was put back and the male crab was plopped into a bucket with water, to be carried home.



Now this crab was a real pain in the ass. He was a fighter. You cannot fully understand a crabs' strength, until you are wrestling him into a pot of boiling water. His claws are furled in full battle glory, taking swift pinches at every chance. I was lucky to capture this photo of my husband potting him, because when you are handling a dungeness crab - instinct tells you let go immediately!



The crab is cooked until the shell turns from it's natural and alive color of purplish-brown, to a red orange cooked color. Then the crabs sternum[chest] is cracked open and the organs are thrown away, leaving the collection of meat.

Here is a great recipe for crab meat:

Fresh Mango - Crab Spring rolls

• 2 Tbsp fish sauce
• 1 Tbsp rice wine or dry sherry
• 3 1/2 tsp minced fresh ginger, divided
• 1 Tbsp chopped cilantro leaves
• 1/2 lb. Cooked crab meat, broken into chunks{you can use lobster also]
• 2 Tbsp canola oil
• 1 Tbsp loose green tea, such as Gunpowder green tea
• 2 small mangos,peeled,seeded and diced
• 12 , 8 inch round dried rice paper wrappers

Combine fish sauce, wine/sherry,1 1/2 tsp ginger, and cilantro leaves in a medium bowl. Add crab/lobster; toss to coat. Cover and marinate in refrigerator for 30 minutes.

Heat oil in a large cooking pan over medium heat, swirl oil to coat pan. Add green tea and saute until fragrant [ 30 seconds]. Add 2 Tbsp of ginger and saute another 30 seconds. Add crab/lobster mixture; stir and toss until it heats through, about 1 minute. Remove from heat. Let cool, then mix in mango.

Fill medium bowl with warm water. Dip one of the wrappers in the water for 15 seconds, or until softened. Carefully transfer it to a clean and dry work space. Arrange 2-3 Tbsp of the filling in an even horizontal mounds just below the center of the wrapper. Roll up the rice paper to form a tight cylinder, folding the sides about half way.

Cover finished rolls wit a damp cloth to prevent drying. Serve with dipping sauce.

Sweet & Sour Chili Sauce

• 1 stalk lemon grass
  
• 1 fresh red chili, seeded and minced
• 2 tsp brown sugar
• 3 Tbsp fish sauce
• 1/4 cup fresh lime juice

Remove tough outer layers and green parts of the lemon grass. Mince tender base stalk. Combine ingredients in a bowl. Cover & chill. Keeps for 3 days.

Puff Pastry Basket I created. 0

I made this early on in my culinary training, the first time.
I cut long strips of dough from the puff pastry, and I used a rectangular roasting pan up side down, sprayed with non-stick spray & parchment. Then I "wove" the strips in a basket weave around the roasting pan - starting at the top of the pan. Once covered, I put the pastry covered pan on a parchment line sheet pan, and into a hot convection oven. Baked until golden brown & crispy.

When it had cooled, it was put on a platter covered in mint sprigs & garnished with limes and lemons. Then filled with muffins to be served a breakfast banquet.

Taken some time in June 1999.

Recipe: Watermelon Gazpacho 5

I walk around . My nostrils flare with scents carried on the winter wind gusts - I know that spring is closer than ever. I am starved for spring! I want the gray bitterness to dissolve away. I need the breezes to be pleasant and the sun to warm my cheek. And I want to be thrown about with god's green tenderness.

Here is a recipe that awakens the spring from within & delights your palate.

Watermelon gazpacho

Adapted from a recipe found in Vegetarian Times

Do not puree the ingredients or this will have to be named "smoothie" instead!

• 6 Cups seedless watermelon cubes ( [1] 16 lb whole watermelon)
• 1/2 of a seedless cucumber, peeled and chopped
• 1/2 of an organic yellow bell pepper, seeded & chopped
• 3 scallions chopped
• 1 large garlic clove, minced
• 2 TB lime juice or lemon juice
• 1 TB extra-virgin olive oil
• 1/2 tsp hot pepper sauce
• 1 Cup cold raspberry-cranberry juice
• 3 TB chopped fresh mint

In a large food processor, combine 3 cups watermelon, the cucumber , bell pepper, scallions, garlic, lime or lemon juice, olive oil & hot pepper sauce. Process with short pulses until the mixture is just finely chopped.

Add the remaining watermelon, raspberry-cranberry juice, and mint. Process with pulses until just finely chopped.

Serves 8

Recipes of interest : stuff me! 0

I have created another stuffing as follows :

Image credit elana's pantry

Recipe:
1 whole yellow onion loosely chopped
2 TB of minced garlic.
4-5 stalks of celery, chopped into small pieces



melt 3 TB unsalted butter, in a saute pan
on high heat, turn down to medium, toss
in onion/garlic/celery. Saute.When onions are transparent and celery soft - remove from heat. Transfer to large heavy bottomed pan. Add a small amount of Porcini Mushroom oil
After 3 minutes add :

1 bag (8oz) dried cranberries.
16 oz. of Chicken stalk
2 Tb thyme, or other herbs


In same saute pan ad :

1/2 cup finely chopped pecans
1/2 cup finely hazelnuts

1 TB butter
A bit more porccini mushroom oil



Brown the nuts for 2-3 minutes ( you will smell a slightly toasted aroma). 

Add to the larger pan, put the pan on medium heat, stirring ingredients.Add plain stuffing cubes (dried bread crumbs (day old, oven toasted cubes of bread), Stir , ad another 16 oz of chicken stock, lower heat, cook until crumbs thoroughly saturated.