Good For You

Green Beans-They are high-fiber, help prevent weight gain and promote weight loss without having to diet (how cool is that?). My brother Mike loves them and could easily eat green beans at every meal.

I love cooking them with a sprinkling of red pepper flakes, a tablespoon of apple cider vinegar, and a dash of black pepper and garlic pepper seasoning (this mixture takes the standard ‘green bean‘ taste to a whole different level, believe me; sometimes I’ll add some Italian seasoning as well). Other options: Strawberries, Raspberries, and Chickpeas

Tuna is omega 3-rich; eating a little more than 5 ounces weekly decreased the development of precancerous skin lesions by almost 30 percent. The omega-3s are thought to act as a shield, protecting cell walls from free-radical damage. Tuna is a personal favorite, due to its tremendous versatility; this fish is deliciously prepared as a salad (or added to one), with rice or noodles, as a fish cake, sandwich filling, or simply eaten “as is.” Another great option is Salmon.

Watermelon is a good source of vitamin C and lycopene (an antioxidant that may help prevent heart disease and some types of cancer). Did you know that eating foods full of water (watermelon is 92%!) will keep you satisfied with fewer calories? Other options include Cucumbers (95% water), Salad Greens (90%-a personal favorite, served with dressing, sometimes adding eggs, shredded cheese, bacon bits, croutons-or tuna!-or as part of a classic BLT sandwich), and Strawberries (91%).

Blueberries contain a diverse range of polyphenols, which are health-promoting plant compounds that include anthocyanins and ellagic acid (provided from all berries) that can keep your heart healthy. Also, eating just under a cup of mixed berries daily for 8 weeks can increase “good” HDL cholesterol and lower blood pressure. Other options to try: Red Raspberries and Strawberries-two personal favorites, used as drinks or tea, part of a dessert, or eaten “as is.”

Tomatoes are loaded with vitamin C, which keeps your skin looking young (lowering wrinkles and age-related dryness). Vitamin C also protects against ultraviolet rays and helps to maintain skin firmness. Also try Oranges, Strawberries, and Broccoli.

Marinating

Marinating is a basic cooking technique that I love. Practically any kind of meat, fish, seafood, veggies, or even soy products can be soaked in one, transferring a dish or meal from just regular to simply superb.

The cool thing about marinades is that they can be either store-bought or handmade. And there’s never a “wrong” way to create or make a marinade; it can consist of anything from herb and citrus-based to Asian-inspired ginger, apple cider vinegar, and a dash of teriyaki to a spicy Mexican one with cumin, a dash of chili powder and red pepper flakes in diced tomatoes or pasta sauce. In my humble opinion, a marinade is limited only by your imagination!

Here are a few guidelines:

• Thin food needs less marinating time.
• The more acid in the marinade (such as vinegar or citrus juice), the less soaking time the food needs (because anything acidic will start to “cook” the food and make its texture mushy).
• Put the marinating product in the fridge ASAP once you’re finished, unless: You’re marinating for 20 minutes or less or you’re doing a veggie marinade.

For more info, go to http://www.foodsafety.gov.

As for how long it takes to marinate, for me personally, it depends on how much free time I have. But generally:

Chicken

Whole-4 to 12 hours

Bone-in pieces-2 to 6 hours

Boneless-30 minutes to 2 hours

Big Roasts-2 to 8 hours

Large, Tough Steaks-1 to 2 hours

Smaller Steaks and Chops-30 minutes to 1 hour

Fish

Fillets and Shrimp-15 to 20 minutes

Whole-30 minutes

Tofu-30 minutes to 1 hour

Thick vegetables (like carrots, potatoes, squash)-1 to 3 hours

Softer vegetables (like tomatoes, broccoli, zucchini)-30 minutes to 1 hour

 Personal Fave

I love apple cider vinegar. It’s not only a great base for marinades, but it’s also fabulous in any stir fry, an instant flavor booster for most veggie dishes, and an effective meat tenderizer (while still adding flavor). I have heard that it’s also great for losing weight, but I’m not sure about that (there was a segment on Rachael Ray today that addressed that very issue. This theory hasn’t actually been proven, but the overall consensus was that digesting apple cider vinegar certainly wouldn’t hurt). It doesn’t matter if I lose weight or not; I’m hopelessly in love with the taste!

There’s a new cookbook that I plan to check out when I’m able that’s called House of Vinegar by Jonathan Sawyer (Ten Speed, $30).  Yes, this is a shameless plug!

Cutting Costs

Becoming aware of where your money goes is very important. The savings add up when you watch your spending. People often think that saving money is hard, but it isn’t (It’s been my lifestyle for so long that it’s become an art form!). Here are some simple, easy ways to cut expenses (and earn extra income).

Turn off your oven just before cooking is finished; the heat that is left will usually finish the cooking (I do this all the time!).

Use instant powdered milk for cooking and baking. It’s cheaper than whole milk and really, you won’t be able to taste the difference when its powdered stuff is mixed with other ingredients.

Plan meals that will provide leftovers. You’ll save money, time, and energy.

Take advantage of all double and triple coupon days at your supermarket.

Make a shopping list and stick to it. And do your grocery shopping after you’ve eaten something (trust me on this one).

Brown-bag your lunch as much as possible. Now I know that many of you like to eat out regularly, but you’ll be amazed at how much you’re spending. You can literally save hundreds!

If possible, buy “day old” bread. It’ll still taste fine but will be much cheaper.

Eat fresh fruits and vegetables when they’re in season. When they’re out of season, buy canned or frozen.

If you drink a lot of canned pop daily or weekly (or cola, soda, etc.) try to cut it down by one (or two) less. Not only will you save money, but you’ll lose weight.

Keep plenty of popcorn around for snacking. It’s cheap, healthy (if you don’t drown it in butter), and low-calorie.

Be on the lookout for food coupons, sales flyers, and other goodies.

Buy meat and poultry whole and cut them up yourself.

Buy potatoes, onions, oranges, grapefruit, and other produce by the bag instead of individually.

Make your own iced tea and lemonade. Drink this in place of the extra soda.

Celebrate special occasions by going out to LUNCH, not dinner.

Place the food you reach for most often in the front of your refrigerator.

When storing food in the fridge, cover liquids and moist foods; if uncovered, moisture’s released. Your fridge will have to work harder.

 When baking, preheat the oven only when the cooking time is less than one hour.

Use glass and ceramic baking pans.

Don’t cook on the wrong-size burner (if you have an electric stove).

Don’t open the oven door to peek in when cooking something.

If you just can’t resist or really need to check, try to limit the “peeks” to just one (or two). 

Sources: “5 Best Good-for-You Foods” from EatingWell’s Nutrition Editor, Brierley Wright-info flyer, “How to marinate anything” by Katie Workman, The Associated Press-The Vindicator, Oct. 9, 2019, and my own recollections.