HeartCenterOnline For Patients - Broiled fish, not fried, curbs irregular heartbeat

I've been making sure I have at least one baked fish meal a week. sometimes I'll have 2 or 3.
HeartCenterOnline For Patients - Broiled fish, not fried, curbs irregular heartbeat: "They found that people who ate broiled or baked fish at least once per week were 30 percent less likely to develop atrial fibrillation than those who ate fish less than once per month."

MMM noodle soup

I made a soup a while ago, and that got me going on soup ideas again. Commercial no sodium soup does not taste good to me. Everyone knows a good homemade soup tastes better anyway.

When I was an undergrad, I worked in a small restaurant as a cook and bartender. We made 2 soups every day, one was always French Onion. The other either came from our secret recipe book, or we made it out of what we had on hand. A soup I like to make we named "autumn broth". It was a tomato soup with pasta and beef base. Today I made a low sodium version of it.

I started with homemade tomato juice. (1 can no salt tomato paste, 4 cans of water), I mixed that thourghly, and added low sodium beef soup base. I added another 2 2cans of water and seasoned with a splash of worcestershire sauce, pepper, garlic and onion powder, I brought it to a bowl and crushed 2 nests of angelhair into it, and continued to simmer for 3 minutes. Originally I made with Acini di Pepe pasta. But this angelhair/vermicelli works fine broken up.

I just had a craving for it.

I hope you noted the tomato juice recipe. 24 ozs of tomato juice for the price of a can of tomato paste.

Eating Healthy Since Feb, 2004

Spinach Wrapped Baked Crispy Fish on Pasta

Tonight I dredged Talipia in whole wheat flour, then egg beaters, then crushed wheat puffs and herbs. Wrapped it in wilted spinach and baked. I served it on a bed of angel hair, in which I wisked the remainder of the eggs. It was somewhat bland compared to what I normally eat. But the flavors worked very well together. And it was nice to look at,

for one. adjust accordingly. the flour/egg/cereal combo can make about 3 as is.

• 1 filet of boneless tilapia
  
• ½ C WW Flour
  
• Egg Beaters 1 egg
  
• ½ C unsweetened wheat puffs (Look in the bagged cereal section)
  
• rosemary
  
• Italian seasoning
  
• 2 large spinach leaves
  
• 1 nest of nested angel hair pasta
  
• ice bath

---

1. Heat Oven to 400°
   
2. Blend cereal in blender, add seasoning.
   
3. Boil Spinach for 5 seconds.
   
4. remove from water with tongs, and plunge into ice bath (Water with ice).
   
5. Drop pasta in water.
   
6. I dredged the fish in the flour, then the egg, then the wheat mixture.
   
7. wrap fish in spinach leaf.
   
8. put on baking pan and bake for 15 minutes.
   
9. add remainder of egg to boiling pasta and stir with fork briskly.
   
10. strain pasta and egg mixture, set on serving plate.
    
11. top with fish.
    
12. garnish with tomato wedges.

Eating Healthy Since Feb, 2004

Onion Soup

A friend of mine has joined Weight Watchers. So she is now starting to count her points. Not being much of a cook, herself, she ends up buying a lot of prepared foods. I estimate I make about 95% of what I eat from scratch. Not to the point of milling my own flour, or baking my own breads though. I make my own soups and sauces, chop my own vegetables, and make plenty for leftovers for my freezer. That way I can get the convenience of prepared meals, but still get the nutrition of my own cooking. I do not always believe prepared food is less nutiritious or for that matter less expensive. But when I make my own, I know exactly what is in it, what makes me like and and what I will change if I do not like something. Wow this is a pretty long introduction to - I made French Onion Soup yesterday from an old restaurant recipe. I gave her half, and it should be right up her alley. I am sure the points were very low. Maybe even "winning points" or whatever Fergie says on her WW commercial.

French Onion Soup

• 3 medium sized white onions, sliced into 1/4 inch slices
• 3 cloves of garlic, minced
• 1 qt of water
• Low sodium beef base to make 1 qt of broth
• Black Pepper
• onion powder
• garlic powder
• Cooking Spray

---

1. Heat water to boiling, add soup base. Remove from pot to bowl (or use another pot)
2. Spray pot with cooking spray and add minced garlic, heat over low heat until garlic is slight brown. Stirring as you go
3. Seperate onion rings and add to pot, let reduce until almost flat on the bottom. They should be clear. Stir to mix them up with the garlic.
4. add broth to pot with onions and garlic
5. bring to boil
6. reduce heat, cover with pepper
7. continue to simmer for 1 hour
8. add garlic powder and onion powder to taste
9. I use a technique called covering, by that I mean sprinkling on top until it looks like it is distributed evenly over the surface

---

eat as is, or pour in crock bowl with a crusty slice of bread or croutons, top with mozzarella or shredded Swiss or provelone cheese, and broil until cheese is bubbly. Serve immediately.

Eating Healthy Since Feb, 2004

Food is Great, Carbs are Great. I love to eat.

I have been pretty quiet on this blog. I have been making up for it writing elsewhere. But mostly because I was in an eating slump. Not terribly balanced meals, quickies. But I noticed my snaking between meals had gone up. I am pretty sure I was replacing nutrition with something else. Granted my snacks were still mostly healthy and low cal/fat/sodium. But I think if I have better meals, I will be better off in the long run. My breakfast shrank from cereal, juice, yogurt and toast to just cereal and coffee. 4th of July weekend, I rollerbladed for 3 hours, and when finished was famished. I concluded that since my fat count is low, I was running out of "quick" energy. CARBS!

Fridays I work out in the afternoon. I got home around 4, after picking up some spinach and a few other things. I save $4 with my plus card.

I immediately started a French Onion Soup. I followed that prep with water for pasta. Once I got that going, I washed the spinach for a salad. Then I made croutons for the soup. Checking on the water and the soup, perdiodically, I was able to take some breathers. Once the pasta was done, though, I decided to have it and the salad. I was just too hungry by 5:30. The soup did not start boiling until 5, and I wanted it to boil a full hour. I'll have the soup last. I forget which culture has soup last. Well definitely my laid back hungry culture.

Eating Healthy Since Feb, 2004