Wednesday, April 23, 2014



These should never be in your journal:

Angelique:  You're going to hate me for this one but. . . KEEP A FOOD JOURNAL.
Mom:  That's one of those tips that I refuse to do. 
Angelique:  Michael Thurmond had me keep a food journal.  Each night I had to fax it to him.  And every morning he would call and say so. . . what's up with this McDonalds or this pizza or this chocolate cake.
Mom:  I get where you're going.  Keeping a food journal holds you responsible for what you eat.
Angelique:  Yes, but it also makes you aware of what you eat. Whenever I have weight discussions with certain people, they say "I don't understand why I won't lose weight. I eat healthy."  Then I see them sneaking and eating tootsie rolls at night.  I find bags of potato chips in the garbage.
Mom:  I don't sneak and eat, I just hid them from you so you won't be tempted!
Angelique:  Sure whatever you say, but it's not just you.  Other people I know do the same thing.  They remember that they had a healthy lunch, but they forget about all the bad snacks in between.  Those things add up.
Mom:  So keeping a food journal will help me see when and where I mess up, which will help me fix it.
Angelique:  The good thing about the food journal is that you only have to do it for a short time.  Once you pinpoint your weaknesses, you don't need it anymore.
Mom:  I know my weaknesses, chocolate, chips, jelly beans, etc.
Angelique:  Okay but now the journal will show you when and why you're eating crap!

Dishes that should be in your journal:

Note: We're featuring the herb cilantro in this week's dishes.

Perrin’s Breakfast Smoothie
1 Serving 300 - 450 Calories

¼- ½ cup old fashion oats (uncooked) not instant ***(steel cut oats is even better)
1 tablespoon flax seeds (optional)
4 ounces plain, low fat soymilk
4 ounces juice (cranberry, pomegranate or your choice)
4 ounces of a yellow or orange frozen fruit (pineapples, mango, peaches)
4 ounces of a red frozen fruit (strawberries, raspberries)
4 ounces of a blue frozen fruit (blue berries, blackberries)

Note: A recipe is just a list of ingredients. Use any combination of fruit you desire, be creative, just make sure you use a red, blue, yellow or orange combo. Fruit can be frozen & fresh or a combination of both. Just watch the sugar content.
Buy or make only organic unsweetened juices.

 Ginger Tropical Mango Salmon
4 Servings

4 (6 oz.) salmon filets
½ teaspoon sea salt
½ teaspoon crushed red chili peppers
1 teaspoon granulated garlic
1 teaspoon granulated onion
½ cup freshly squeezed orange juice
Zest of 1 orange
1 lime, juice
Zest of 1 lime
1 tablespoon ginger, minced
1 large mango, peeled, diced 
¼ cup chopped red onions
¼ cup chopped cilantro

Preheat the oven to 450 degrees F.
Season the fish with salt, pepper flakes, granulated garlic and onion.  Let fish soak 1 hour in seasoning at room temperature.
Meanwhile, place the juice, zest and ginger in a small saucepan. Stir and bring to a boil over medium heat, stirring frequently.
Boil until the mixture is reduced to about ½ cup. Remove from the heat and let cool.
Cut 4 pieces of heavy-duty foil large enough to individually wrap each filet. Spray or wipe the foil with nonstick spray or oil.
Place each fillet on a piece of foil and spoon about 2 tablespoons of the liquid over each filet.
Mix together mango, onion, cilantro season with salt and pepper and spoon over top of each fillet.
Fold the foil over the fish creating a tent then push the foil down to the fish.
Place foil packets on a baking sheet and bake 15 minutes.
Carefully open the ends of the packet, letting the steam escape.
Then, open the top.
Transfer fish to plates and spoon juices over the top.

8 Serving
1 small head of red or green cabbage
2 medium jalapeno peppers
2 medium carrots, sliced on the bias
½ bunch scallions cut on the bias
1 small bunch of cilantro, roughly chopped
½ teaspoon sea salt
½ teaspoon oregano
1 medium orange, juiced or juice of 1 lemon
¼ cup apple cider vinegar

Note: Orange juice makes the dressing sweet, great for children. The longer it marinates, the better it taste. 

Remove core from cabbage and shred.  Place cabbage in a colander and rinse thoroughly then drain.
Roast jalapeno peppers, let cool then slice and remove the seeds and vein. Then slice or dice peppers.
Cut scallions on the bias.
In a large bowl, combine all the vegetables; add the salt, oregano, orange juice and vinegar.  Mix thoroughly, cover and let salad marinade a few hours before serving.
Taste best after 2 - 3 days when all the vegetables are pickled.
Very delicious!

 Cilantro Lime Grilled Chicken Breast
4 Servings

Note: Traditionally this recipes calls for honey but we are going to use an orange as the sweetener instead.

4 – 6 ounce b/s1 chicken breast  
For the marinade:
1 lime, juiced
1 orange, juiced
½ cup fresh cilantro, chopped
6 garlic cloves, chopped
1 tablespoon olive oil
½ teaspoon sea salt
½ teaspoon granulated onion powder
¼ teaspoon crushed red chili pepper s

Place chicken breasts in a shallow baking pan, or zip lock bag.
In a blender puree the marinade ingredients, or in a small bowl, whisk together the juice, cilantro, garlic, olive oil, salt, onion powder and chili peppers.
Pour over chicken and turn pieces to coat evenly, cover and chill at least 1 hour or overnight.
Preheat a gas grill to a medium heat or start coals in a charcoal grill and let them burn until there is a white coating of ash on all the coals.
Remove chicken from marinade and reserve marinade for basting.
Place chicken on the grate in the grill. Cover with the grill lid and check in 10 minutes. Turn chicken over and grill another 10 minutes.
Move chicken to the sides of the grate, away from direct heat. Brush with  marinade if desired.
Cook until the internal temperature reaches 165 degrees and remove from the grill.
If you’re not using a meat thermometer, cook chicken 35 – 45 minutes.  
Allow grilled chicken to rest on a platter for 10 minutes before serving.
This will help keep the chicken juicy and not let all the juices run out when the chicken is cut into.

1 boneless/skinless

Lemon Garlic Spinach
6 - 8 Servings

1 Tablespoon Olive Oil
½ teaspoon crushed red chili peppers
1 heaping tablespoon minced garlic
2 pounds baby spinach
¼ teaspoon sea salt
1 tablespoon freshly squeezed lemon juice

In a sauce pan, heat oil and chili peppers, add garlic and saute on medium heat 1 minute do not let garlic brown.
Add spinach, sea salt and lemon juice, mix thoroughly and saute just until spinach is wilted and all ingredients are thoroughly mixed.
Serve immediately.

Roasted Yams with Fennel
Yields 6 servings
¼ cup olive 
½ lemon, juiced                                                                               
½ teaspoon salt
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon any dry herb                               
½ teaspoon crushed red chili peppers
2 lbs yams/sweet potatoes cut in wedges – cut into fourths 
2 fennel bulbs cut in wedges – cut into fourths                   
1 medium red onion cut in wedges
Fennel bulb
6 – 8 whole garlic cloves


Preheat oven 450 degrees
Wipe 2 sheet pans lightly with oil

In a large bowl, whisk together the oil, lemon juice, garlic powder, onion powder, oregano and chili peppers.
Scrub yams and peel off any discolored or bad spots on the skin and cut into wedges.
Remove tops from fennel, cut bulb in half and remove the core.  Cut fennel in fourths.
Peel onions and cut into eight wedges.
Toss yams, fennel, onions and garlic into the bowl of dressing and make sure that each piece is thoroughly covered.
Place one layer of the vegetables on the sheet pans, do not stack or crowd the vegetables on the pans.
Bake vegetables in a preheated oven 35 – 45 minutes or until potatoes are tender and golden brown.

Monday, April 21, 2014

Monday Morning Smoothie - A Perfect Breakfast Smoothie

Smoothie tip:  
To thicken your smoothies, blend in frozen fruit. Berries, melons, bananas, apples, mangos, pineapples, pears, avocados and peaches are all excellent fruits to freeze. 
To freeze fruit, first wash, peel if needed and dice or slices. Place prepared fruit on a cookie sheet in a single layer and freeze.  Once frozen, transfer to freezer bags. 

A Perfect Breakfast Smoothie
2 Servings
2 cups water
1 cup Strawberries, frozen
1/2 cup mangoes, frozen
1 pear, medium, diced
1 apple, medium, diced

Place water and all frozen fruit in a blender and puree until fruit is broken up and a  free flowing vortex has formed.  Add more water if needed.
Add the fresh fruit and continue pureeing until smooth and creamy.

Note: Seeds {flax, chia} or nuts can always be added for protein and additional nutrients.

Saturday, April 19, 2014

Easter Dinner - 2014

On the Menu

 Spring Greens with Pears & Walnuts
8 Servings

6 cups mixed salad greens
2 red pears, cored & thinly sliced
1 cup walnut halves
For the Dressing:
½ cup extra virgin olive oil
½ cup red wine vinegar
½ teaspoon ground mustard
½ teaspoon kosher salt
½ teaspoon granulated garlic
½ teaspoon granulated onion
½ teaspoon crushed red chili peppers
freshly ground black pepper

Combine dressing ingredients in a jar or container with a lid and shake well.
Combine mixed greens, pears and walnuts in a large bowl.
Toss salad with ½ cup of dressing.
Reserve remaining dressing for individual usage. 
Store any remaining dressing in refrigerator for up to 3 weeks.

 Citrus Dill Salmon Fillet
6 – 8 Servings
¼ cup fresh lemon juice
2 cups freshly squeezed orange juice
½ teaspoon sea salt
1 teaspoon black pepper
½ cup parsley, chopped
¾ cup fresh dill, chopped
4 garlic cloves, minced
6 – 8 salmon fillets
¼ cup raw almonds, slithers
6 - 8 Lemon slices

Preheat oven to 375 degrees F
In a bowl, whisk together the juices, salt, and pepper.  Add the cilantro, dill and garlic whisk until all is combined.
Pour mixture in a baking dish and place the fillets in the dish.  Cover dish with foil or plastic wrap and let salmon marinate 1 – 2 hours in the refrigerator, turning once.
Remove salmon from refrigerator and let it sit for 30 minutes or come to room temperature before placing in the oven.
Turn fillets again and top with almonds and lemon slices place in oven and bake, uncovered for 20 minutes.

 Honey Glazed Christmas Ham
Serves 10 – 12

5-6 lb. fully cooked ham
¼ cup whole cloves
¼ cup pure maple syrup
⅛ teaspoon ground allspice
1 ½ cups honey
1 tablespoon butter
 ¼ cup brown sugar
 ¼ cup orange juice
⅛ teaspoon cayenne pepper

Preheat oven to 325 degrees.
Place ham cut side down in a foil-lined roasting pan.
Using a sharp knife, score the surface of the ham in a diamond pattern
lace the whole cloves in the scored intersections.
Combine  syrup, allspice, honey, butter, brown sugar, orange juice, and pepper in the top half of a double boiler, and heat until the butter melts and mixture is smooth, stirring occasionally.
Keep this glaze in the top of a double boiler, over hot water, while baking ham.
Brush glaze over ham, then cover with foil.
Bake for 1 hour and 15 minutes at 325 degrees, basting ham every 10 to 15 minutes with the warm honey glaze.
During the last 5 minutes of baking time, remove the foil and turn on broiler to caramelize the glaze.
Watch the ham carefully during the broiling time! Remove the ham from oven, cover with foil, and let sit for 10 minutes before serving.

  Green Beans with Sauteed Garlic
8 Servings

2 pounds green beans, trimmed, halved
1 bay leaf
2 teaspoons olive oil
8 garlic cloves, thinly sliced
¼ teaspoon crushed red peppers
½ teaspoon sea salt
½ teaspoon black pepper

Bring a large saucepan of water to a boil. Add beans; cook 5 minutes. Plunge beans into ice water; drain and discard bay leaf.
Heat a large skillet over medium-high heat. Add oil, garlic and chili peppers and sauté 30 seconds.
Add beans; sprinkle with salt and pepper. Cook 2 minutes, tossing frequently.

 Israeli Carrots
8 servings
2 cups water
1 ½ pounds baby carrots, trimmed and halved lengthwise
3 garlic clove, chopped
½ cup chopped fresh cilantro
2 tablespoons chopped fresh dill
1 tablespoon olive oil
1 orange, juiced
½ teaspoon ground cumin
½ teaspoon sea salt

Bring water and bay leaf to a boil in a saucepan.
Add carrots; cook 3 minutes or until crisp-tender. Drain and discard bay leaf.
Place garlic, cilantro, dill, olive oil, orange juice, cumin and salt in a food process and pulse until all ingredients are well combined. 
Spoon the mixture over carrots; toss gently to coat.
Serve hot or warm.

Country Style Mashed Potatoes
4 - 6 Servings
2 pounds organic russet potatoes
Water to cover
1 bay leaf
1 teaspoon sea salt
½ teaspoon pepper
¼ teaspoon dried thyme
¼ cup of the liquid potatoes were cooked in
¼ cup chopped parsley
¼ cup chopped scallions

Wash, peel and dice potatoes equal in size. 
Place potatoes and bay leaf in medium saucepan; cover with cold water and bring to a boil. 
Reduce heat and simmer, covered, about 15 minutes or until potatoes are fork-tender. 
Drain well but reserve ½ cup of the cooking liquid and remove bay leaf.
Place potatoes, salt, pepper and thyme in large bowl; beat with electric mixer just until mashed.
Beat in vegan mayonnaise and if needed, the cooking liquid until almost smooth. 
Stir in parsley and scallions be careful not to over mix.
You want your potatoes light and fluffy too much mixing will make them stiff.

Wednesday, April 16, 2014

New Age Weight Loss Tip #12


Angelique:  New Age Weight Loss Tip #12 is HOLD THE EXTRAS.
Mom:  A dear friend of ours recently posted a picture of his dinner on Facebook.  It was a huge hamburger topped with a fried egg, cheese, mayo, chill cheese fries and a Big Gulp sized coke.  And yes, he had dessert too.
Angelique:  There are plenty of people in our family who eat like that too. I'm not saying don't eat your burger, but where we get in trouble is THE EXTRAS.
Mom:  A grilled burger with cheese and fries isn't a healthy meal, but there's nothing wrong with it.
Angelique:  Where our friend goes horribly wrong is THE EXTRAS.  The egg, the mayo, the chili and the cheese on the fries and a super size soda.  One of the rules of the Michael Thurmond's 6 Week Body Makeover system is - NO CONDIMENTS.
Mom:  Ketchup, mustard, mayo and pickle may seem innocent.  And in small amounts they are, but have you ever seen how much salad dressing people put on their salads.  Or how much ranch they use on their chicken fingers.
Angelique:  Condiments, Cheese, Nuts and other extras can turn a healthy salad into the equivalent of fried chicken.  And turn that not so healthy burger and fry into a future heart attack.

Here are some healthier condiment options:                                                   

Eggless Mayonnaise
1½ cup

½ cup Organic soy milk, plain and unsweetened
½ cup olive oil
½ cup grape seed oil - can use canola
¼ teaspoon apple cider vinegar
1 teaspoon salt
1 tablespoon lemon juice
¼ teaspoon dry mustard

Put everything in the blender and process until it is thick. The eggless mayonnaise will become thick and completely emulsified exactly like a mayonnaise made with egg.

Chipotle Mayo - Add 1 - 2 chipotle peppers in adobo sauce
Sun Dried Tomato Aioli -  Add ¼ cup re hydrated sun-dried tomatoes
Pesto - Add 6 whole basil leaves

 Creole Sauce
4 Cups
1 tablespoon olive oil
1 large onion, diced
3 cloves garlic, minced
1 green pepper, chopped
1 cup celery, chopped
3 cup fresh tomatoes, diced
1 teaspoon Cajun seasoning
1 teaspoon dried thyme
1½ teaspoon dried basil
½ teaspoon salt
2 teaspoons granulated garlic
2 teaspoons granulated onion
¼ cup dry sherry
¼ teaspoon Tabasco or hot sauce

 Heat the oil in a frying pan over medium heat and saute the onions, garlic and celery until the onions are soft and translucent, stirring occasionally about 6 minutes.
Add the tomatoes along with the herbs, spices, salt, sherry and hot sauce.
Cook the sauce over medium heat, stirring occasionally breaking up the tomatoes for 15 – 20 minutes until sauce thickens. 
Taste for salt and pepper and adjust seasoning accordingly.

Blueberry-Ginger Relish
1 cup fresh Organic blueberries, coarsely chopped
1 small red onion, chopped
1 jalapeno chili, seeded and minced
1 tablespoon chopped fresh cilantro
1 tablespoon lime juice
1 teaspoon minced fresh ginger
¼ teaspoon salt

Combine all ingredients in a small bowl, cover and chill.
Serve as a dip or over spinach, arugula or any salad greens,
Great with chicken, fish, pork and beef or over any grilled or broiled meats.

  Basil Spread 
Yields ½ cup

1½ teaspoons minced garlic
1 cup packed fresh basil leaves
½ cup extra virgin olive oil
¼ teaspoon sea salt 

Combine all ingredients In a food processor or blender, process until well blended.
Use as you would any sandwich spread. 
Refrigerate for up to 2 week.

Monday, April 14, 2014

Monday Morning Smoothie - One Berry Good Smoothie

Smoothie Tip: Make your own nut milk.  Using a high-speed blender, puree  1/4 cup of raw nuts and 1 - 2 cups of water. 

One Berry Good Smoothie
(Carrot juice Berries and Greens)
2 Servings
Note: This recipe calls for a Juicer and a blender.

   For the juice
3 large carrots
1 medium apple
1 nob of ginger 
2 tablespoons fresh lemon juice
   For the smoothie
2 tablespoons flax seed
1/2 cup mangoes, frozen
1/2 cup strawberries, frozen
1/2 cup blueberries, frozen
1 celery rib
3 kale leaves
2 red leaf lettuce leaves
1 orange, peeled

Using a juicer, juice the carrots apple and ginger then add the lemon juice to the mix.
Pour the juice into a blender add the flax seed and puree until the flax seeds are ground.
Add the frozen fruit and puree to a pulp.
Add the celery, kale, lettuce and orange and process until you have a pudding like consistency.

Saturday, April 12, 2014

Sunday Dinner April 13, 2014

On the Menu

 Pork Roast
6 - 8 Servings
Salt and pepper to taste
1 (3) pound pork shoulder roast
2 – 3 tablespoons grapeseed oil
1 thinly sliced onion
4 medium tomatoes
½ teaspoon oregano, dried
1 teaspoon cumin powder
2 bay leaves
2 whole cloves
2 dried chipotle chilies
1 cup orange juice
1 lemon, juiced

Preheat oven 325 degrees F
Salt and pepper the pork and allow meat to come to room temperature
Add grapeseed oil to a large oven proof pan
Sear the pork in the pan over medium high heat 5 minutes per side
Remove the pork from the pan and let it rest for 15 minutes
Add onions and cook over low heat until translucent
Return the pork to the pan add the remaining ingredients
Cover and place in the oven cook for 2 – 3 hours or the meat thermometer temperature reaches 140 degrees F.
Let roast rest for 15 minutes before slicing

Raw Corn Arugula Salad
6 – 8 Servings
6 ears of fresh corn
1 lb baby Arugula or spinach
1 medium red onion, thinly sliced
4 – 6 sprigs thyme, finely chopped
½ cup Extra Virgin Olive Oil (XVO2)
½ cup white wine vinegar
½ teaspoon sea salt
½ teaspoon black pepper
¼ teaspoon crushed red peppers
½ teaspoon granulated garlic

For the dressing:
Whisk together all ingredients, set aside.
Cut the corn off the cob with a serrated knife.  If you’re not ready to try raw corn yet, grill it first.  Mix the corn, red onions, thyme and Arugula together in a large bowl.  Add dressing just before serving.

Jasmine Rice with Lima Beans and Dill
4 Servings
1 cup Jasmine brown rice
2 cups water
1 bay leaf
1 tablespoon olive oil
½ cup frozen baby lima beans, rinsed, drained
1 teaspoon salt
1 teaspoon granulated onion
1 teaspoon granulated garlic
2 – 3 tablespoons chopped fresh dill

Rinse rice thoroughly with cold water and strain.
In a medium size pot, add rice, water and bay leaf; bring to a boil and let it boil uncovered for 7 minutes.
Drain rice through a wire mesh strainer reserving cooking liquid and bay leaf then set them both aside.
Return pot to the stove and heat, add the oil, thoroughly drained rice, bay leaf, lima beans, salt, onion and garlic.
Mix ingredients and let it cook approximately 6 minutes, stirring occasionally.
Add the reserved liquid; make sure it covers rice by at least 1 inch.  Add more water if necessary.
Bring pot up to a boil, stir then cover with a tight fitting lid. Reduce heat to the lowest setting and let rice cook 35 minutes undisturbed.
After the 35 minutes has elapsed, remove pot from the heat and let it sit unopened for 10 minutes.
After 10 minutes, remove top and gently fold in the fresh dill. 

 Wild Mushrooms with Garlic and Thyme
4 servings
¼ pound oyster mushrooms, cleaned
¼ pound porcino, cleaned
¼ pound shiitake mushrooms, cleaned and halved
¼ pound cremini mushrooms, cleaned and halved
1 medium onion, sliced thin
4 cloves garlic, thinly sliced
¼ cup olive oil
Freshly ground pepper
6 sprigs fresh thyme
1 tablespoon Worcestershire sauce
½ teaspoon sea salt
1 tablespoon chopped fresh thyme leaves

Preheat oven to 375 degrees F.
Combine the mushrooms, onions and garlic in a large roasting pan, add the olive oil, salt and pepper and stir to combine.
 Add the sprigs of thyme and roast in the oven until golden brown and all of the liquid has evaporated, 25 to 30 minutes, stirring occasionally.
Remove from the oven and stir in the Worcestershire, salt, and chopped thyme.
Discard the thyme stems before serving.
Its great served over rice or pasta or as an entrée.

  Strawberry Lemonade
Yields 1 Gallon
3 ½ quarts [14 cups] cold water
2 cups sugar
2 cups strawberries
10 ounces [1¼ cup] freshly squeezed lemon juice [6 – 8 lemons]

The secret to perfect iced drinks is to start by making a simple syrup. Dissolving equal parts sugar and water effectively disperses the sugar in the liquid, instead of having the sugar sink to the bottom.

In a medium saucepan, bring 2 cups of water and 2 cups of sugar to a boil.
Reduce the heat to medium low and simmer, uncovered stirring occasionally, until the sugar dissolves [This is a simple syrup].
Add strawberries and cook 10 – 13 minutes stirring occasionally. 
Remove from heat and let cool to room temperature before using.
Pour remaining water and the lemon juice into a large container.
Using a mesh strainer, strain the strawberry syrup.  Use a spoon and gently mash the strawberries through the strainer.  Discard the seeds and any pulp remaining in the strainer.
Pour 3 cups of syrup into the lemonade and mix thoroughly.
Refrigerate until lemonade is cold, then serve over ice.