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No Regrets Focaccia

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via Fotballfrue



  • Chop sesame seeds in a blender until it becomes sesame meal.
  • Add eggs, cream, cream cheese, baking powder, salt, Sukrin and mix well.
  • Add fiber bit by bit and continue mixing. 
  • Chop the olives and sun-dried tomatoes, and add to the dough.
  • Pour the finished dough into a greased (with real butter) loaf pan.
  • Drizzle with a little olive oil, thyme or desired spices, sun-dried tomatoes, olives and the grated Parmesan cheese.
  • Bake in the oven at 175 degrees for approx. 40 minutes. 



Cola-Marinated Flank Steak with Frito Chilaquiles

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via Food and Wine

Total Time: 45 Min
Servings: 4 to 6

  • 4 cups cola, preferably made with cane sugar
  • 2 teaspoons jarred Thai green curry paste
  • 2 Fresno chiles or jalapeños, thinly sliced crosswise
  • One 1 1/2-pound flank steak, cut lengthwise and crosswise to make 4 steaks
  • 1 tablespoon canola oil, plus more for brushing
  • Kosher salt
  • Freshly ground black pepper
  • One 16-ounce jar salsa verde
  • 8 ounces Fritos
  • 1/2 cup chopped cilantro
  • 2 Hass avocados, diced
  • 3 tablespoons freshly grated Cotija cheese
  • Lime wedges, for serving
  1. In a 9-by-13-inch glass or ceramic baking dish, whisk the cola with the green curry paste and sliced Fresno chiles. Add the flank steaks and turn to coat thoroughly. Let the steaks stand at room temperature for 15 minutes, turning occasionally.
  2. Light a grill or preheat a grill pan and oil the grate. Remove the flank steaks from the marinade and pat them dry. Brush the steaks with canola oil and season generously with salt and pepper. Grill over moderately high heat, turning once, until the steaks are medium-rare, about 8 minutes total. Transfer the steaks to a work surface and let rest for 10 minutes.
  3. Meanwhile, in a large skillet, heat the 1 tablespoon of canola oil. Add the salsa verde and bring to a simmer. Cook over moderate heat, stirring, until slightly reduced and thickened, about 4 minutes. Add the Fritos to the salsa and cook, stirring, until the chips are soft with some crunchy bits but not falling apart, about 2 minutes. Stir in 1/4 cup of the cilantro and transfer the chilaquiles to a platter.
  4. Thinly slice the steaks across the grain. Top the chilaquiles with the sliced steak and any accumulated meat juices. Scatter the avocados, Cotija cheese and remaining 1/4 cup of cilantro on top and serve immediately with lime wedges.


51 Fastest Fat Burners

via Health

 Photo of Nike Women “Make Yourself,” ad By Annie Liebovitz featuring seven elite female athletes from across the world—Hope Solo (US, soccer), Li Na (China, tennis), Maria Sharapova (Russia, tennis), Allyson Felix (US, track & field), Laura Enever (Australia, surfing), Sofia Boutella (Algeria, dance), Perri Shakes-Drayton (UK, track & field).


Work harder not longer and double the benefits.

1. Catch the running bug

Why?  Because you’ll continue to burn fat after your jog that’s why.  People who run for at least four hours a week melt more calories than non-runners, even when they’re not running.  It’s a no brainer.

2. Crank it up early

Working out harder during the first half of your workout and taking it easier during the second burns up to 23 percent more fat than doing the opposite.

3 & 4. Go hard (or go home) — and make it quick

Staying at 80 percent of your max heart rate for 40 minutes can amp your metabolism for 19 hours afterward, research published in Obesity notes. And doing a shorter workout at 75 percent of your max aerobic capacity will give you a greater metabolic boost than sweating longer at 50 percent.

5 to 7. Lift dumbbells … slowly

More muscle equals mega metabolism boost.  We’re not talking Schwarzenegger muscles here, more Gwyneth Paltrow and Kelly Ripa physiques.  Strength training can help you trim major fat, research reveals — and doing super-slow (versus normal speed) reps increases strength by 50 percent.  The slower you do it the more you will naturally focus on form and technique which is another reason why using dumbbells activates more muscle fibers than using machines.

8. Speed up, slow down

Alternating bouts of high-intensity and low-intensity cardio has been shown to torch pounds.  In and out of the bedroom.

9. Put on weight (literally)

Wearing a weighted vest (about 10 percent of your body weight) while walking can boost your calorie burn by 8 percent.

10. Download Rihanna, not Brahms

Listening to up-tempo songs actually makes you run faster and harder than listening to slower-paced music, British scientists say.  So does common sense.

11. Let kettle bells ring

Not only does working out with kettle bells build muscle, but doing it for 20 minutes burns as many calories as running at a 6-minute-mile pace for the same amount of time.  Don’t replace running with kettle bells, add to it!

12. Keep it up

As few as 80 minutes a week of aerobic or weight training helps keep you from regaining belly fat after losing weight, according to researchers at the University of Alabama at Birmingham.  Maintenance is key.

13. Add poles

No not those poles.  Use Nordic poles while you walk, and you’ll burn 20 percent more calories, says research from The Cooper Institute in Dallas.  

14 & 15. Lift first, nix the rest

Doing strength training before cardio can torch more fat than cardio alone. And if you do one move after another without pausing, “you’ll see more gains in strength and muscle mass,” says Dr. Pierre Manfroy, M.D., consultant for the book “100 Ways to Supercharge Your Metabolism.”

16. Add pounds.

Lift heavier weights for fewer reps to make your workout more intense — and burn more fat — Manfroy says.

17. Try aromatherapy

Exercisers who inhaled strawberry and buttered-popcorn scents torched more calories than those who sniffed neutral odors, according to research from the Smell and Taste Treatment and Research Foundation in Chicago.

18. Box yourself in

Wii boxing knocks out nearly twice as many calories as some other games, like Wii golf.

19. Kick it

Playing soccer not only torches more fat and builds more muscle than jogging, but it feels less tiring, Danish research reveals.  Anything involving play will feel less tiring and way more fun.

20. Stay in shape

Fit people have more fat-burning metabolites in their blood than couch potatoes do, scientists say.


22. Get more protein

Eating a protein-packed breakfast and lunch helps you burn more post-meal fat than if you eat lower-protein meals, according to Australian research.

23 & 24. Guzzle green tea — or coffee

Downing five 5-ounce cups of green tea a day boosts metabolism, says Lyssie Lakatos, R.D., author of “Fire Up Your Metabolism.” Two cups of coffee will also do the trick, one study shows.  Some people may suffer nausea and vomiting from drinking too much green tea, pace yourself.

25. Have an omelet

Eating two eggs for breakfast while dieting will help you trim more weight and body fat than if you ate the same amount of calories noshing on a bagel.  If you must have a bagel, eat half and make it whole grain.

26. Stay above 1,200 calories… 

”The average woman’s body goes into starvation mode if she eats fewer than 1,200 calories a day,” says Eric Berg, author of “The 7 Principles of Fat Burning.” “That’s stress, and stress hormones create more belly fat.”

27. … and cut calories gradually

If you diet, don’t trim more than 250 calories a day. Cutting calories too quickly slows your metabolism down, Dr. Manfroy says.

28 to 33. Munch on these

Almonds, cherries, yogurt, grapefruit, whole grains, and spicy foods have all been shown to torch fat.  Be careful with yogurt as many of the low fat varieties are laden with sugar, defeating the purpose.

34. Fuel up right

Eating a low-glycemic-index breakfast (such as muesli and peaches) will help you burn more fat during a subsequent workout than eating a high-glycemic-index meal (like waffles), researchers from the University of Nottingham reveal.

35. Think before you drink

Sipping as few as 90 calories’ worth of vodka can slow your metabolism by 73 percent, one study shows.  Though a drink or two may lower your stress so moderation beats abstinence.

36. Graze

Women who go without eating for long periods are more likely to have higher body-fat percentages than women who nosh more regularly, one study notes.  Grazing does not mean eating sugar and junk food.  Especially sipping a few specialty coffees per day.

37. Dine like a Greek

Eating a diet rich in monounsaturated fat (think olive oil, avocados) can help trim both weight and fat.

38. Stop gorging

Your body can only handle so much food at a time, so stick to 600 calories or less per meal to maximize fat-burning, says Leslie Cooper, co-author of “Flip the Switch: Proven Strategies to Fuel Your Metabolism and Burn Fat 24 Hours a Day.”  Eating too much at any given time will make you feel sluggish physically and mentally.

39. Skip juice

Reaching for an apple instead of apple juice is not only better calorie-wise, but it’ll also do a better job of boosting your metabolism, Dr. Manfroy explains.  Juicing gets rid of most of the pulp which is where all the fiber is.


41 & 42. Get C and D

Vitamin C can help you burn more fat, and D may help you lose fat, research notes. Aim for 400 to 500 mg of C and 800 mg of D a day.

43 & 44. Walk more (in denim)

Researchers found that fitness-friendly offices (think treadmill desks, mobile headsets) helped people trim pounds and fat, as did wearing jeans to work, since dressing casual encourages you to move more. Wear comfy clothes when you can, pace while on the phone, and stand while chatting with co-workers.  Whenever possible, take the stairs!

45. Add fish oil (And work out)

Taking 6 grams of fish oil per day and hitting the gym three times a week can help nix body fat, an Australian study reveals.  Though I’d rather just eat more (wild, organic) fish instead.

46. Work the day shift

Keeping nontraditional hours lowers levels of hormones that trigger satiety, increases blood glucose and insulin levels, and raises levels of the stress hormone cortisol (which can drive you to eat more), scientists say.  Our neurons need the proper shut down time to regenerate and sleeping during day hours is just not the same.

47. Nix the boob tube

Cut your TV time in half, and you’ll burn more calories each day, research from the University of Vermont suggests.  Probably because not watching TV will make you do all the things you say you don’t have time to do.

48. Go mental

People who visualized themselves training a specific muscle boosted the strength in that muscle group, researchers found.  Visualization helps you focus on balance and proper form.  It’s all about technique.

49. Eat a smaller dinner

Your body may not digest food — and burn fat — as efficiently if you down a huge meal right before bedtime, especially because your metabolism is slower while you sleep, Dr. Manfroy says.  Eating before bed can also cause heart burn and indigestion.  Heart burn can become chronic which is much worse than extra weight.  Try eating at least three hours before bedtime.

50. Jump-start your morning

Wake up your metabolism — and get fat-burning started — by doing some sort of exercise within the first few hours of being awake, Cooper suggests.  You’ll be more likely to stay motivated and stay moving if you start early in your day.

51. Get your snooze on

Sleep for a solid eight hours instead of five, according to research published in the Annals of Internal Medicine, and you’ll lose more fat.  Just remember that too much sleep is as detrimental as too little.  Sweet dreams!

All Hail Kale

Posted on

via EA Stewart

Kale Caesar Salad with Homemade Pepper Garlic Croutons

Yield: 4 servings

Calories per serving: 515


  • 4 slices bread, crusts trimmed and cut in to cubes {Regular or gluten-free bread}
  • 1/2 cup, plus 1 tablespoon extra virgin olive oil
  • 2 cloves garlic, minced and divided
  • Salt and lots of ground pepper to taste
  • 1/4 cup lemon juice
  • 2 egg yolks
  • 1 tablespoon Dijon mustard
  • 12 cups kale, washed and chopped
  • 3/4 cup grated parmesan cheese


  1. To make the croutons: Preheat oven to 450 degrees. Trim crusts from bread and cut bread in to cubes. In a bowl, combine 1 tablespoon olive oil, 1 clove minced garlic, and lots of ground pepper. Place bread cubes in bowl, and using hands, toss in olive oil mixture until well coated. Spread bread cubes on a foil lined baking sheet and bake in oven for 3-4 minutes, or until golden brown. Remove from oven and set aside to cool.
  2. To make the dressing: In a blender, combine lemon juice, egg yolks*, and mustard, and blend for approximately 30 seconds or until smooth. While the blender is running, add the olive oil slowly until it is emulsified. Season with salt to taste. Refrigerate the dressing unless using it right away.
  3. To assemble salad: Place chopped kale in a salad bowl. Pour dressing on top, then add parmesan cheese and toss until kale is well coated with dressing and cheese.
  4. To serve: Divide salad on to 4 plates, then top wither futons and fresh ground pepper.


Try Udi’s gluten-free bread for the breadcrumbs.

*Please use caution when consuming raw eggs due to the potential risk of salmonella or other food-borne illness.  If you are pregnant, your immune system is compromised, or you do not wish to use raw egg yolks, you can use pasteurized eggs, coddled eggs, or simply omit the egg yolks.

More Great Kale Recipes:

Do you like Kale?  What are your favorite Kale recipes?

Braised Peas & Eggs – Portuguese Style


  • 1 chorizo sausage, sliced (about 1 1/2 cups) (optional)
  • 1 tbsp olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 red-hot chile pepper, seeded and minced (optional)
  • 3 tbsp dry sherry or red wine
  • 2 cups fresh (or frozen) peas
  • 1 tsp smoked paprika (hot or sweet)
  • 1 bay leaf
  • Salt and pepper, to taste
  • 4 eggs
  • Chopped fresh parsley, for garnish (optional)


  1. In a large non-stick skillet over medium-high heat, cook the chorizo for 5 minutes or until slightly browned.
  2. Add olive oil, onion, garlic and chile pepper (if using). Continue cooking for another 3 to 4 minutes, or until onion is soft and translucent.
  3. Add sherry or wine to the pan, and deglaze, scraping up any browned bits from the bottom of the pan.
  4. Stir in paprika, bay leaf and salt and pepper to taste. Bring to a boil, then reduce heat to low and simmer uncovered, stirring occasionally, for 10 minutes or until peas are almost cooked through and sauce has slightly thickened.
  5. Stir in peas.
  6. Using a large spoon, create four hollows in the pea mixture, and carefully break an egg into each hollow. Cover skillet and simmer until the eggs are cooked as desired (7 minutes should be enough for a soft, runny yolk; 10 minutes for a hard, crumbly yolk).
  7. To serve, arrange thick slices of fresh crusty bread or toasted English muffin halves on four plates. Spoon some of the braised peas onto the bread on each plate, then top each serving off with an egg. Sprinkle with a little fresh parsley, if you have some.

*If you don’t have sherry or wine on hand just add 1 tbsp of vinegar at the end.  If you choose not to use chorizo this can be made in a regular pot instead of a skillet. 

Greek Style Quinoa Burgers

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Serves 4

  • 1/2 cup of rinsed quinoa
  • 1 medium carrot, cut into large chunks
  • 6 scallions, thinly sliced
  • 15 ounces of great northern beans, drained and rinsed
  • 1/4 cup of plain dried breadcrumbs
  • 1 large egg, lightly beaten
  • 1 tablespoon of ground cumin
  • Coarse salt
  • Ground pepper
  • 2 tablespoons of olive oil
  • 1/2 cup of plain nonfat Greek yogurt
  • 1 tablespoon of fresh lemon juice
  • 4 pitas (each 6 inches)
  • 1/2 English cucumber, thinly sliced diagonally


  1. In a small saucepan, bring 3/4 cup of water to a boil; add quinoa, cover, and reduce heat to low.
  2. Cook until liquid is absorbed, 12 to 14 minutes; set aside.
  3. In a food processor, pulse carrot until finely chopped.
  4. Add cooked quinoa, half the scallions, beans, breadcrumbs, egg, cumin, 1 teaspoon salt, and 1/4 teaspoon pepper; pulse until combined but still slightly chunky.
  5. Form mixture into four 3/4-inch-thick patties (dip hands in water to prevent sticking). If too soft, refrigerate 10 minutes to firm.
  6. In a large nonstick skillet, heat oil over medium; cook burgers until browned and cooked through, 8 to 10 minutes per side.
  7. Meanwhile, in a small bowl, combine yogurt, lemon juice, and the remaining scallions; season with salt and pepper.
  8. Serve burgers in pita topped with cucumber and yogurt sauce.

Portuguese Kale Soup

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This is a variation recipe from one of my mom’s staple soups, which I found on the Food Network by Rachel Ray. 

I have been eating this soup for as long as I can remember and it is still one of my favorites.


  • 1 tablespoon of olive oil
  • 1 tablespoon of finely chopped garlic
  • 1/2 cup of diced onions
  • 1/2 cup of diced carrots
  • 1 bunch of kale, stemmed and roughly chopped
  • 6 ounces of chopped linguiça (spicy Portuguese sausage)
  • 3 bay leaves
  • 2 tablespoons of chopped fresh parsley leaves
  • 2 tablespoons of chopped fresh thyme leaves
  • 6 cups of beef stock
  • 1 cup of kidney beans
  • 6 ounces of diced tomatoes
  • 10 ounces of diced potatoes


In a large stock pot, heat the oil over medium-high heat.  Add the garlic, onions and carrots and cook for 5 minutes.  Add the kale, linguiça, bay leaves, parsley and thyme and mix well.  Add the beef stock, beans and tomatoes. Bring the soup to a boil, and then reduce the heat to low and simmer for 30 to 40 minutes.

Meanwhile, in a medium saucepan, bring salted water to a boil and add the diced potatoes. Cook until tender, about 10 minutes. Drain the potatoes and add them to the soup.

Remove the bay leaves and serve hot.



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