Groceries Jan 2010

Vol. 2 / no. 1 - 2010 Shop smart. Every day!

Gourmet Home Cooking

with Bevinda de Sousa

FREECOPY

Acai berry

How power smoothies promoteweight loss

Win 4 tickects to St Martin

with Balashi!

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GourmetHome Cooking

TeenGourmetChabeliCroes

happy valentines...

WeightLoss

Gourmethomecooking

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and further in...

Cookingandentertainingwith Vindaand Douglas

Every dayWe hear youOne case of Balashi could mean four tickets to St Martin!

HealthAcai berryWhat is obesity?Spices and Herbs That Can Keep You Healthy

BeautyFoods, That Help or Harm Your SleepWeight Loss TipsHow power smoothies promoteweight loss

KidsBaby StuffBreast feeding diets

Easy RecipesPacific Sole with orange & pecansIdeas for Valentine’s

Gourmet CookingTeen Gourmet: Chabeli CroesX-treme NachosHome Cooking Gourmet: Bevinda de SousaCurry Mix Seafood Vinda’s StyleChef Buzz: Darryl WolfGrilled Fish with Caribbean Sauce

Healthy RecipesBaked Cod CasseroleSpanish tapas-inspired musselsBlackened Salmon Sandwich

Happy HourWine TopicsFaves low-calorie drink recipes...

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Publisher FLAVOURS MEDIA N.V. Contrib-uting Editor Joanna Hopkins, Holly Meyer Photographers Luis Mejia, Sancho Labon-Creative Director Sally Blanchard Sales As-sociates Louise-Ann Habibe & Nicole de Mei.

flavoursmedianvit’s all about taste..

T: 297 7331280 / 5831278

Available at the following Supermarkets: Ling & Sons, Super Food, Kong Hing, Cer-tified, Hua Run, Huan Zhan, Lee Feng, Hong Kong, Mundo Nobo, Morning Supermarket, Rey Hing, New Food Center and Johnson Supermarket.

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Q. Should I use a wooden cutting board or a plastic one? Filomena, Sta Cruz.

A. Dear Filomena, you can choose either wood or a nonporous surface cutting board. Research shows that nonporous surfaces, such as plastic, marble, tempered glass, and pyroceramic are easier to clean than wood. Wood surfaces are considered porous. Once cutting boards become excessively worn or develop hard-to-clean grooves, you should replace them. Even plastic boards wear out over time.

Q. Balsamic vinegar is very expen-sive. Is there something I can use as a substitute? Carolina Tromp, Pos Chiquito.

A. Dear Caro, Balsamic vinegar, made from sweet white grapes, is expensive because it is aged in barrels for years to develop its typ-ical brown color and unique mellow, sweet flavor. Any wine vinegar can be substituted. control. Since balsamic vinegar tends to be stronger in flavor, when substituting wine vinegar, use the amount called for, taste the dish and add more, if necessary.Keep in mind that most vinegars made from grapes contain sulfites and should be avoided by those with sulfite allergies.

Consequently, a better choice for those with sulfite allergies would be vinegars made from grains, such as rice vinegar, and cider vinegar, which are generally sulfite free.

Q. What are Kumquats? Suen Habibe, Paradera

A. Hi Suen, the kumquat is a member of the

citrus family resembling a tiny oval orange. Like other citrus fruits, they are high in fiber and Vitamin C. Kumquats have many uses in both sweet and savory dishes. The entire fruit is edible, with sweet orange skin and tart flesh. Use fresh kumquats as a garnish for salads and beverages or to flavor baked goods, such as breads, pies, and cakes. Kumquats add color and flavor to cooked chicken, pork or fish. They can be candied, pickled and made into chutney, jellies and jams.

We hear you!Q & ANo one knows the origin of brussels sprouts, though it’s logical to assume they originated in Belgium. Like nearly all vegetables, brussels sprouts are naturally low in fat and calories. But unlike most vegetables, brussels sprouts are rather high in protein, accounting for more than a quarter of their calories. Although the protein is incomplete -- it doesn’t pro-vide the full spectrum of essential amino acids -- it can be made complete with whole grains. This means you can skip a higher-calorie source of protein, like high-fat meat, and occasionally rely on a meal of brussels sprouts and grains.

Brussels sprouts are loaded with vitamin A, folacin, potassium, calcium. They have 3-5 grams of fiber per cup, and at 25 calories per 1/2 cup cooked, they give us a reason to eat them more often. Brus-sels sprouts are one of those foods that will fill you up, without filling you out, always a plus for weight loss.

Health BenefitsBrussels sprouts are very high in fiber, and they belong to the disease-fighting cabbage family. Indeed, they look like miniature cabbages. Like broccoli and cabbage -- fellow cruciferous vegetables -- brussels sprouts may protect against cancer with their indole, a phytochemi-cal. They are also particularly rich in vi-tamin C, another anticancer agent.

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Health Boost: Stops gene mutations that could lead to cancer and may help prevent damage to the blood vessels that raise heart attack risk.

Get Cooking: For a delicious chicken rub, combine 2 teaspoons rosemary leaves with 2 teaspoons season-ing salt and 1/2 teaspoon thyme leaves.

RosemaryHealth Boost: Contains capsaicin, whose anti-inflammatory and antioxidant effects may lower the risk of cancer (also found in cayenne and red chili peppers). There’s no specific recommended dose, but mod-eration is probably the best way to go.

Get Cooking:Combine 1 1/2 teaspoons paprika, 1/2 teaspoon ground thyme and 1/2 teaspoon ground red pepper to liven up popcorn.

Paprika

Health Benefits of Spices and Herbs

One case of Balashi could mean four

tickets to St Martin!As if contributing to the greatest and most beautiful tradi-tion on our precious little island wasn’t enough. Drinking Balashi beer this carnival season could win you a great attractive prize. Balashi National Brewery has a very unique and exciting campaign, designed to create carni-val memories with your favorite beer. Upon purchasing a case of Balashi at one of the four following supermarkets: Ling and Sons, Certified, Kong Hing or Superfood, pres-ent your receipt at on of their customer service stations, and demand you Balashi disposable camera absolutely free. Enjoy your case of beer with your friends, and take pictures of this gathering, using Balashi’s disposable cam-era. Once the case of beer is done, and your disposable camera is full bring this to Checkpoint color, and Check-point Color only to develop this film and participate by dropping off you favorite Balashi carnival picture, vote for your favorite picture at www.checkpointaruba.com to win a trip for four to St Martin including airfare and hotel to enjoy St Martins Carnival. Winner will be drawn Feb-ruary 12th 2010. Offer valid only in four supermarkets mentioned above and while supplies last.

So smile and enjoy your Balashi beer and before you know it you and three friends could be on your way to St Martin to get a second dose of carnival, Viva Balashi!!

“Don’t miss out on this once in a lifetime opportunity”

Acai berryThe acai berry is a fruit of the acai palm tree. It has been harvested by native Americans for hundreds of years, forming a staple of the local diet. However, it became popular in the west only a few years ago when it was publicized in numerous TV shows, newspa-pers and magazine articles. Why these little berries got so much attention from the me-dia? It turned out that acai berries contain an amazing combination of health-promoting nutrients, among them antioxidants, dietary fiber and monounsaturated fats. No wonder they have taken the world by storm!

Acai berries are most known as a weight loss supplement, although they have a num-ber of other benefits such as reducing the aging process and helping cell recovery. The weight loss properties of acai berry can be largely explained by the increased metabolic rate it causes. This happens because of the very large amount of antioxidants (sub-stances, which prevent oxidative stress and cell damage) it contains. This leads to faster fat breakdown, increases energy levels and fights fatigue. Combined, these effects make the process of losing weight faster and easier without any side effects usually associ-ated with synthetic chemicals. Many research papers suggest that eating a diet high in antioxidants is the key to successful weight loss.

The following are simple guidelines, which will help you choose the best acai supple-ment and not fall prey to scams. • Choose products that contain 100% pure Amazonian acai berry extract. Other products are a waste of time and money. • Steer clear of products that seem very cheap. Do not forget that acai berries are har-vested manually in the Brazilian rainforest, which is a very labor-intensive task. A good price estimate is $40-50 per bottle and cheaper is not always better. • Make sure that the vendor provides money back guarantee. In a few rare cases the product may not work, the money back guarantee makes sure you don’t lose money.

How Acai Berry Helps You Lose Weight?

How to Choose the Right Acai Berry Supplement?

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Is the acai berry healthy?Acai contains several substances called anthocyanins and flavonoids.The word anthocyanin comes from two Greek words meaning “plant” and “blue.” Anthocyanins are responsible for the red, purple, and blue hues in many fruits, vegetables, and flowers. Foods that are richest in anthocyanins -- such as blueberries, red grapes, red wine, and acai -- are very strongly colored, ranging from deep purple to black.Anthocyanins and flavonoids are pow-erful antioxidants that help defend the body against life’s stressors. They also play a role in the body’s cell protec-tion system. Free radicals are harm-ful byproducts produced by the body. Eating a diet rich in antioxidants may interfere with aging and the disease process by neutralizing free radicals.By lessening the destructive power of free radicals, antioxidants may help reduce the risk of some diseases, such as heart disease and cancer.

Are there known health benefits of acai berries?Some studies show that acai fruit pulp has a very high antioxidant capacity with even more antioxidant content than cranberry, raspberry, blackberry, strawberry, or blueberry. Studies are ongoing, though, and the jury is still out.People eat acai berries to address vari-ous health conditions. But so far, acai berries have no known health benefit that’s any different than that of other similar fruits.

Obesity is an excess proportion of total body fat. A person is considered obese when his or her weight is 20% or more above normal weight. The most common measure of obesity is the body mass index or BMI. A person is considered overweight if his or her BMI is between 25 and 29.9; a person is considered obese if his or her BMI is over 30.“Morbid obesity” means that a person is either 50%-100% over normal weight, more than 100 pounds over normal weight, has a BMI of 40 or higher, or is sufficiently overweight to severely interfere with health or normal function.

ObesityWhat Is Obesity?

Obesity occurs when a person consumes more calories than he or she burns. For many people this boils down to eating too much and exercising too little. But there are other factors that also play a role in obesity. These may include:

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What Causes Obesity?Obesity occurs when a person consumes more calories than he or she burns. For many people this boils down to eating too much and exercising too little. But there are other factors that also play a role in obesity. These may include:

• Age. As you get older, your body’s ability to metabolize food slows down and you do not require as many calories to maintain your weight. This is why people note that they eat the same and do the same activities as they did when they were 20 years old, but at age 40, gain weight.

• Gender. Women tend to be more overweight than men. Men have a higher resting metabolic rate (meaning they burn more energy at rest) than women, so men require more calories to maintain their body weight. Additionally, when women become post-menopausal, their metabolic rate decreases. That is partly why many women gain weight after menopause.

• Genetics. Obesity (and thinness) tends to run in families. In a study of adults who were adopted as children, researchers found that participating adult weights were closer to their biological par-ents’ weights than their adoptive parents’. The environment provided by the adoptive family apparently had less influ-ence on the development of obesity than the person’s genetic makeup. In fact, if your biological mother is heavy as an adult, there is approximately a 75% chance that you will be heavy. If your biological mother is thin, there is also a 75% chance that you will be thin. Nevertheless, people who feel that their genes have doomed them to a lifetime of obesity should take heart. Many people genetically predisposed to obesity do not become obese or are able to lose weight and keep it off.

• Psychological factors. Psychological factors also influence eating habits and obesity. Many people eat in response to negative emotions such as bore-dom, sadness, or anger. While most overweight people have no more psychological disturbances than people at their normal weight, about 30% of people who seek treatment for serious weight problems have difficulties with binge eating. During a binge-eating episode, people eat large amounts of food while feeling they can’t control how much they are eating.

•Illness. Although not as common as many believe, there are some ill-nesses that can cause obesity. These include hormone prob-lems such as hypothyroidism (poorly acting thyroid slows metabolism), depression, and some rare diseases of the brain that can lead to overeating.

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• Medication Certain drugs, such as steroids and some antidepressants, may cause exces-sive weight gain.

Emotional Aspects of ObesityOne of the most painful aspects of obesity may be the emotional suffering it causes. American society places great emphasis on physical appearance, of-ten equating attractiveness with slimness or muscularity. In addition, many people wrongly stereotype obese people as gluttonous, lazy, or both. How-ever, more and more evidence contradicts this assumption. Obese people often face prejudice or discrimination at work, at school, while looking for a job, and in social situations. Feelings of rejection, shame, or depression are common.

When to Seek Help for ObesityYou should call your doctor if you are having emotional problems related to your obesity, need help losing weight, or if you fall into either of the fol-lowing categories.• If your BMI is 30 or greater, you’re considered obese. You should talk to your doctor about losing weight since you are at high risk of having health problems. • If you have an “apple shape” -- a so-called, “potbelly” or “spare tire” -- you carry more fat in and around your abdominal organs. Fat in your abdo-men increases your risk of many of the serious conditions associated with obesity. Women’s waist measurement should fall below 35 inches. Men’s should be less than 40 inches. If you have a large waist circumference, talk to your doctor about how you can lose weight.

The best way to speed up your metabolism is through cardiovascular (using the heart) exercise. Weight training is perfectly fine, but isn’t needed to burn fat. It is best to do cardio on an empty stomach. Here’s why:

Overnight during sleep, calories (mostly complex carbo-hydrates) are burned slowly. By morning, blood sugar and carb levels low. This empty stomach training forces the body to look for an alternate energy source. If carbs and blood sugar levels are low, the body moves to its alternate source of energy which is fat.

The second best way to speed up the metabolism is by increasing meal frequency. Instead of eating 2 - 3 meals per day, try eating 4 - 5 small meals per day, or 3 meals and 2 healthy snack meals. Food substitutions can help tremendously when trying to reduce calories and speed up the metabolism.

What is the best way to speed up the metabolism?

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Spices and Herbs That Can Keep You HealthyKeep these spices handy in your spice rack to not only improve the taste of your meals but to keep you healthy, too. These spices have health benefits like lowering cholesterol and preventing cancer.

PeppermintPeppermint is a great source of vitamin C and A and can help soothe indigestion and irritable bowel syndrome.Here’s how you can add it to your diet: Puree 2 tablespoons fresh mint with 1/2 cup yogurt or ricotta cheese. Serve with berries..

Every culture on earth has relied upon the natural chemistry found in healing plants for their therapeutic properties. As far back as the earliest days of travel by sea, herbs and spices were among the most important trade items. They were in high demand, relatively light and were easy to transport.Peppermint is commonly used to sooth gastrointestinal tract by relaxing the muscles in the intestinal wall. It increases the saliva, which increases swallowing making it possible to improve appetite, relieve cramps, and reduce pain associated with conditions such as irritable bowel syndrome, nausea, or motion sickness. Peppermint has also been used to reduce muscle spasms associated with endoscopy, colonoscopy and barium enemas.

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GarlicGarlic destroys cancer cells and may disrupt the metabolism of tumor cells, says Karen Collins, RD, nutrition advisor to the American Institute for Cancer Research. “Studies suggest that one or two cloves weekly provide cancer-protective benefits.”“Let garlic sit for 10 to 15 minutes after chopping and before cooking so the active form of the protective phytochemicals develops,” says Collins. Saute fresh garlic over low heat and mix with pasta, red pep-per flakes, and Parmesan cheese.

NutmegNutmeg contains antibacterial compounds that may help fight listeria, E. coli, and salmonel-la, according to research. Try nutmeg in soups or chicken dishes or on sweet potatoes.

TurmericTurmeric contains an active component called curcumin, which may stop cancer from spreading and help prevent type 2 diabetes. Try turmeric in soups, stews, or curry dishes

CinnamonJust 1/4 to 1/2 teaspoon daily lowers blood sugar, LDL (bad) cholesterol, and triglycerides in people with type 2 diabetes. Try cinnamon sprinkled on oatmeal or applesauce.

GingerGinger can stop nausea and may also relieve heartburn and bloat-ing. Try adding a few slices of fresh ginger to stir-fries or salad dressings.

Dried Red PepperThe compound capsaicin puts the heat in chil-ies. It may lower the risk of skin and colon can-cers; studies show it also helps people eat fewer calories. Try hot pepper on pizza or in pasta.

CuminCumin is a potent anti-inflammatory and antioxidant that may help stop tumor growth. Try cumin in tacos, or use it as a rub on meats.

During the Napoleonic wars of the early 19th century, the British in-vaded the Banda Islands. Taking lime-free nutmeg with them, they were able to replant it in places like the Caribbean island of Grenada. Grenada is now among the leading pro-ducers of the spice, and a nutmeg is featured on the country’s flag.

Bringing Nutmeg West

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SageThis spice can help lower your cholesterol and blood pressure and generally reduce your risk of heart disease.Add it to your diet by dipping a whole-grain roll in olive oil instead of butter. Then add a sprinkle of sage and black pep-per.

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That Help or Harm Your SleepFoodsWhat You Eat Affects How You SleepIf you could pick the right foods to help you get the best sleep possible, wouldn’t you? And if you knew which foods would hinder your restful slumber, wouldn’t you avoid them? Now’s your chance to learn which foods to eat, and which to steer clear of for a good night’s sleep.

Reach for Tryptophan-Rich FoodsWe’ve all heard of warm milk’s magical ability to send us off to dreamland. Do you know why it’s true? Dairy foods contain tryptophan, which is a sleep-pro-moting substance. Other tryptophan-containing foods include poultry, bananas, oats, and honey.

Indulge Your Craving for CarbsCarbohydrate-rich foods complement dairy foods by increasing the level of sleep-inducing tryptophan in the blood. So a few perfect late night snacks to get you snoozing might include a bowl of cereal and milk, yogurt and crack-ers, or bread and cheese. Avoid an all-carb snack that’s also high in sugar, since the sugar low that will follow may disturb your sleep.

Have a Snack Before BedtimeIf you struggle with insomnia, a little food in your stomach may help you sleep. But don’t use this as an open invita-tion to pig out. Keep the snack small. A heavy meal will tax your digestive system, making you uncomfortable and unable to get soothing ZZZs.

Put Down the Burger and Fries!As if you needed another reason to avoid high-fat foods, research now shows that the more fat you consume during the day, the less likely you will be to have a restful night.

Beware of Hidden CaffeineIt’s no surprise that an evening cup of coffee might disrupt your sleep. Even moderate caffeine can cause sleep disturbances. But don’t forget about less obvious caffeine sources, like chocolate, cola, tea and decaffeinated coffee. For better sleep, cut all caffeine from your diet after noon each day.

Skip the NightcapHere’s the catch-22 with alcohol: It may help you fall asleep faster, but you may experience frequent awak-enings, less restful sleep, headaches, night sweats and nightmares. If you’re consuming alcohol in the evening, balance each drink with a glass a water to dilute the alcohol’s effects.

Beware of Heavy, Spicy FoodsLying down with a full belly can make you uncomfortable, since the digestive system slows down when you sleep. And spicy cuisine can lead to heartburn or GERD. Make sure to finish a heavy meal at least four hours before bedtime.

Keep Protein to a Minimum at BedtimeSorry Atkins. Protein, an essential part of our daytime fare, is a poor choice for a bedtime snack. Protein-rich foods are harder to digest. So skip the high-protein snack before bedtime and opt for a glass of warm milk or some sleep-friendly carbs, like crackers.

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Tip 1: Drink Herbal TeaWhen urges for sweets and snacks arrive, try drinking herbal teas such as apple-cinnamon, almond, or orange. The preparation of tea alone actually helps to take your mind off of junk food. The heat from the tea fills you up, and the aroma helps to satisfy your cravings.

Tip 2: Limit High Carbohydrate FoodsTo maximize the fat-burning process, it’s best to gradually eliminate carbohydrates toward the end of the day. This minimizes your chances of storing fat late at night.

Tip 3: Don’t Drink AlcoholAlcohol contains too many empty calories which ultimately produce nothing but fat.

Tip 4: Motivate YourselfTry to find an incentive for getting in shape and burning fat. Write down your goal and put it in a location you see everyday, such as your refrig-erator. Motivation really keeps you going!

Tip 5: Use Low-Calorie Food AlternativesTry to save as many calories as you can. Sub-stitute water for soda, baked chicken for fried chicken, sub sandwiches for pizza, etc.

Weight loss tips:

Brushing, heat styling, and coloring cause the hair cuticle to lift and reflect less light. Kim Vo, a stylist in Los Angeles, suggests mixing a palm-size amount of deep con-ditioner, a shot glass of vodka, and five drops of your favorite essential oil. “The alcohol lowers the hair’s pH, encourag-ing the cuticle to close, while the oil offers instant shine,” he says. Comb the mixture through dry hair (water-logged strands soak up less of the ingredients), and rinse after 20 minutes.

Get Smoother, Shinier Hair

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They reduce your urge to eat!Especially if you make your own smoothies. Homemade fruit smoothies are packed with ingredients proven to keep you full for hours: fiber from whole fruits, soy or whey protein, essential fats, wholesome yogurt, etc.

They get the fastest results!Scientists from the New York Obesity Research Center found that people who used GNC’s soy-based shakes lost three times more weight than those who consumed the same amount of calories eating regular food. In a three-month trial, test subjects lost weight five times faster on Kashi’s GoLean Meal Replacement Plan than those following a traditional low-calorie meal.

Similarly, the Journal of the American Dietetic Assoc. showed that those who followed the Slim-Fast plan lost almost twice as much weight over 12 weeks as those on a traditional diet with the same number of calories.

They are a metabolism boosting break-fast!Experts say that your morning meal can play a key role in your weight loss efforts by helping to curb your mid-morning and afternoon appetite. Food choices at break-fast time can determine your blood sugar levels for the rest of the day.

A study at the Harvard University* determined blood sugar levels for six hours after meals high in carbohy-drate, fat or protein were eaten. In the high-carbohydrate meal, the blood-sugar levels rose rapidly but fell to an extremely low level causing fatigue and inefficiency. However, after the high-protein meal was consumed, the metabolism rose faster and the blood sugar levels stayed high the entire six hours.

Similar studies show when there is a combination of carbohydrate, protein and fat, which slow digestion, the sugar is gradually absorbed into the blood. The result is a higher level of energy for many hours and lower fat-making insulin levels.

A protein-rich fruit smoothie with added oil or wheat germ, is an excellent combination of carbohydrate, pro-tein and fat.

How power smoothies promote WEIGHT LOSS

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Q: Why do babies spit up?

A: Babies spit up because they haven’t yet mastered the art of eat-ing. For one thing, the muscle at the top of the stomach — the one that guides food down from the esophagus — isn’t fully devel-oped and accidentally lets stomach contents come back up and out. Second, they unintentionally swallow a lot of air along with their breast milk or formula -- air that needs to escape and often brings a little food with it. Finally, babies need lots of nourishment to fuel their rapid growth, and sometimes they take in too much at once. When they overfill, some of the meal spills back out. “A majority of babies occasionally spit up, and for some, it’s a way of life,” says Laura Jana, a pediatrician and co-author of Heading Home With Your Newborn: From Birth to Reality. “It usually lessens by 6 months, may increase temporarily around 9 months — along with a baby’s increasing mobility — and is often gone by a baby’s first birthday.”

Keep your baby clean and dry by changing his diaper frequently.

That may mean getting him up at night for a diaper change.Rinse his diaper area well at each diaper change. Some parents keep cotton balls and a squirt bottle or an insulated container of warm water at the changing table for easy, gentle cleanups. Pat your baby’s skin dry — don’t rub!Using a barrier ointment — one that forms a protective layer on the skin — after every diaper change can help protect your baby’s irritated skin from stool and urine. There are several good barrier ointments on the market, including petroleum ointment and white zinc oxide, which is thicker and good for protecting very sensitive skin.Put your baby’s diaper on loosely or use a diaper that’s a little big on him to allow for better air circulation. If your baby wears cloth diapers, don’t use plastic pants. If you buy disposables, try a different brand to see if that helps.When the weather is warm and your baby can play outside or in a room with an easy-clean floor, leave his diaper (and ointment) off for as long as possible every day. Exposure to the air will speed healing.Consider letting your baby sleep with a bare butt whenever he has a rash. A plastic sheet under the cloth sheet will help protect the mat-tress.

Expert AnswersYou should start cleaning your baby’s teeth as soon as that first pearly white sprouts (for most babies that’s around 4 months). “At first, just use a piece of gauze moistened with water to wipe plaque from your baby’s teeth and gums,” says Howard Reinstein, a pediatrician in Encino, California, and a spokesperson for the American Academy of Pediat-rics. You don’t need to use toothpaste, but try to clean your baby’s teeth twice a day.

Once your baby has several teeth, you might try using a small toothbrush with just two or three rows of very soft bristles. Ask your pediatrician whether to use toothpaste, and what type of toothpaste. If you live in an area where the water is fluoridated, he might advise against using tooth-paste that contains fluoride. If your water isn’t fluoridated, he might prescribe fluoride drops or tablets and recommend fluoridated toothpaste. Either way you should know that fluoride can be toxic to children if ingested in large quanti-ties.

To prevent problems, keep toothpaste out of your child’s reach, and use only a half-pea-sized drop when brushing. Encourage your child to spit out the toothpaste rather than swallow it — a concept that’s hard for very young children to understand.

Q & ABreast Feeding Diets: What Moms should eat while breastfeeding a newborn infant or babyAfter having your baby, you may want to try to get your figure back as fast as possible, and breastfeeding is one way to do that. Mothers who are nursing use up more calories—about 500 calories a day more—than mothers who aren’t breast feeding, and some new mothers are delighted to find that they lose the post-baby weight more quickly and with less effort than they had ever imagined.

But it’s important to realize that you could be depriving your child if you start a stringent diet while breastfeeding. Diets like the Atkins diet or the South beach diet recommend that women who are pregnant or nursing skip the strict, no-carb phases of the diets and move right to the maintenance phases—the ones that give you more carbohydrates. Fad or one-item diets like the cabbage soup diet aren’t healthy for you under any circumstances, and particularly when your body is dealing with the hormonal, metabolic and caloric requirements of pregnancy or post-pregnancy. The better your nutrition, the better you’ll provide your infant with healthy milk, so avoid highly prepared foods full of additives, food colors and other weird, non-food substances. If you’re concerned about your weight and want to get your pre-baby jeans back on, skip the stringent dieting and turn instead to exercise. With your body burning more calories to start with, you’ll get more bang for your metabolic buck by starting a schedule of walking, strength training and stretching.

Now, unless you’re one of the few people who need a high calorie diet to maintain a normal weight, you don’t need to eat more food when nursing; just bear in mind that you’re burning up the equivalent of a pound every week simply by breastfeeding your child. There might not ever be a better time for eating extra chocolate!

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Q: Why do babies spit up?

A: Babies spit up because they haven’t yet mastered the art of eat-ing. For one thing, the muscle at the top of the stomach — the one that guides food down from the esophagus — isn’t fully devel-oped and accidentally lets stomach contents come back up and out. Second, they unintentionally swallow a lot of air along with their breast milk or formula -- air that needs to escape and often brings a little food with it. Finally, babies need lots of nourishment to fuel their rapid growth, and sometimes they take in too much at once. When they overfill, some of the meal spills back out. “A majority of babies occasionally spit up, and for some, it’s a way of life,” says Laura Jana, a pediatrician and co-author of Heading Home With Your Newborn: From Birth to Reality. “It usually lessens by 6 months, may increase temporarily around 9 months — along with a baby’s increasing mobility — and is often gone by a baby’s first birthday.”

Keep your baby clean and dry by changing his diaper frequently.

That may mean getting him up at night for a diaper change.Rinse his diaper area well at each diaper change. Some parents keep cotton balls and a squirt bottle or an insulated container of warm water at the changing table for easy, gentle cleanups. Pat your baby’s skin dry — don’t rub!Using a barrier ointment — one that forms a protective layer on the skin — after every diaper change can help protect your baby’s irritated skin from stool and urine. There are several good barrier ointments on the market, including petroleum ointment and white zinc oxide, which is thicker and good for protecting very sensitive skin.Put your baby’s diaper on loosely or use a diaper that’s a little big on him to allow for better air circulation. If your baby wears cloth diapers, don’t use plastic pants. If you buy disposables, try a different brand to see if that helps.When the weather is warm and your baby can play outside or in a room with an easy-clean floor, leave his diaper (and ointment) off for as long as possible every day. Exposure to the air will speed healing.Consider letting your baby sleep with a bare butt whenever he has a rash. A plastic sheet under the cloth sheet will help protect the mat-tress.

Expert AnswersYou should start cleaning your baby’s teeth as soon as that first pearly white sprouts (for most babies that’s around 4 months). “At first, just use a piece of gauze moistened with water to wipe plaque from your baby’s teeth and gums,” says Howard Reinstein, a pediatrician in Encino, California, and a spokesperson for the American Academy of Pediat-rics. You don’t need to use toothpaste, but try to clean your baby’s teeth twice a day.

Once your baby has several teeth, you might try using a small toothbrush with just two or three rows of very soft bristles. Ask your pediatrician whether to use toothpaste, and what type of toothpaste. If you live in an area where the water is fluoridated, he might advise against using tooth-paste that contains fluoride. If your water isn’t fluoridated, he might prescribe fluoride drops or tablets and recommend fluoridated toothpaste. Either way you should know that fluoride can be toxic to children if ingested in large quanti-ties.

To prevent problems, keep toothpaste out of your child’s reach, and use only a half-pea-sized drop when brushing. Encourage your child to spit out the toothpaste rather than swallow it — a concept that’s hard for very young children to understand.

Q & ABreast Feeding Diets: What Moms should eat while breastfeeding a newborn infant or babyAfter having your baby, you may want to try to get your figure back as fast as possible, and breastfeeding is one way to do that. Mothers who are nursing use up more calories—about 500 calories a day more—than mothers who aren’t breast feeding, and some new mothers are delighted to find that they lose the post-baby weight more quickly and with less effort than they had ever imagined.

But it’s important to realize that you could be depriving your child if you start a stringent diet while breastfeeding. Diets like the Atkins diet or the South beach diet recommend that women who are pregnant or nursing skip the strict, no-carb phases of the diets and move right to the maintenance phases—the ones that give you more carbohydrates. Fad or one-item diets like the cabbage soup diet aren’t healthy for you under any circumstances, and particularly when your body is dealing with the hormonal, metabolic and caloric requirements of pregnancy or post-pregnancy. The better your nutrition, the better you’ll provide your infant with healthy milk, so avoid highly prepared foods full of additives, food colors and other weird, non-food substances. If you’re concerned about your weight and want to get your pre-baby jeans back on, skip the stringent dieting and turn instead to exercise. With your body burning more calories to start with, you’ll get more bang for your metabolic buck by starting a schedule of walking, strength training and stretching.

Now, unless you’re one of the few people who need a high calorie diet to maintain a normal weight, you don’t need to eat more food when nursing; just bear in mind that you’re burning up the equivalent of a pound every week simply by breastfeeding your child. There might not ever be a better time for eating extra chocolate!

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Pacific Sole with Oranges & Pecans

Not so long ago, Dover sole meant an overcooked fil-let swimming in butter, dotted with tasteless dried herbs and soaked in too much lemon juice. But sole deserves a comeback: it can become a satisfying, sophisticated, one-skillet dinner with very little effort. The recipe can easily be doubled.

Ingredients• 1 orange • 10 ounces Pacific sole, (see Note) or tilapia fillets • 1/4 teaspoon salt • 1/4 teaspoon freshly ground pepper • 2 teaspoons unsalted butter • 1 medium shallot, minced • 2 tablespoons white-wine vinegar • 2 tablespoons chopped pecans, toasted (see Cooking Tip) • 2 tablespoons chopped fresh dill

Preparation1. Using a sharp paring knife, remove the skin and white pith from orange. Hold the fruit over a medium bowl and cut between the membranes to release individual orange sections into the bowl, collecting any juice as well. Dis-card membranes, pith and skin. 2. Sprinkle both sides of fillets with salt and pepper. Coat a large nonstick skillet with cooking spray and place over medium heat. Add the fillets and cook 1 minute for sole or 3 minutes for tilapia. Gently flip and cook until the fish is opaque in the center and just cooked through, 1 to 2 min-utes for sole or 3 to 5 minutes for tilapia. Divide between 2 serving plates; tent with foil to keep warm. 3. Add butter to the pan and melt over medium heat. Add shallot and cook, stirring, until soft, about 30 seconds. Add vinegar and the orange sections and juice; loosen any browned bits on the bottom of the pan and cook for 30 seconds. Spoon the sauce over the fish and sprinkle each portion with pecans and dill. Serve immediately. Makes 2 servings.

Tips & NotesIngredient Note: The term “sole” is widely used for many types of flatfish from both the Atlantic and Pacific. Flounder and Atlantic halibut are included in the group that is often identified as sole or grey sole. The best choices are Pacific, Dover or English sole. Other sole and flounder are overfished.

Cooking Tip: To toast chopped nuts or seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

calories234

9 g fat, 70 mg cholesterol; 11 g carbohydrates; 28 g protein;

2 g fiber; 401 mg sodium; 556 mg potassium.

Nutrition Bonus: Vitamin C (70% daily value); Calcium (20% dv).

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a body paint, providing it’s not too hot.

Maki rolls with pickled gingerIngredientsFor the pickled ginger3 tbsp caster sugar2 tbsp white wine vinegar2.5cm/1in piece root ginger, peeled and thinly sliced on a man-dolineFor the maki rolls1 sheet nori (Japanese dried seaweed)100g/3½oz cooked sticky rice or Japanese sushi rice (sticky rice and sushi rice are available at some Asian grocers)85g/3oz tuna steak, sliced into thin strips4-5 sticks cucumber½ avocado, sliced lengthwayswhite wine vinegar or rice wine vinegar, to brush

Method1. For the pickled ginger, place the sugar and vinegar into a small saucepan and heat gently until the sugar is dissolved. Remove from the heat, add the sliced ginger and stir to coat. Set aside and allow to cool for five minutes.2. For the maki rolls, lay the nori sheet on a bamboo sushi mat. Spread the rice over two-thirds of the sheet, leaving a 1cm/½in border at the top.3. Spread the tuna strips and cucumber sticks lengthways across the sheet, then place the avocado slices on top.4. Brush the border with vinegar and roll the nori sheet up very tightly over the filling using the bamboo mat, to make a cigar shape, sealing across the border at the top.5. To serve, slice the roll into rounds and place onto a serving plate with the pickled ginger.

Marinated salmon with chilli, lime and honeyIngredients2 x 180g/6oz salmon fillet steaks2.5ml/½ tsp chilli saucejuice and zest of 1 lime2.5ml/½ tsp clear honeyground black peppersprigs of fresh coriander

Method1. Mix together the chilli sauce, honey and the juice and zest of the lime. Stir in plenty of ground black pepper.2. Pour over the salmon fillets and leave to marinate for 5-10 minutes.3. Place under a hot grill and cook for 2-3 minutes each side, depending on the thickness of the pieces of fish. They are ready when the salmon becomes opaque all the way through.

Flirtatious fondue with strawberriesIngredients150g/5oz plain chocolate, broken into pieces200ml/7fl oz double cream 15g/½oz butter1-2 tbsp Cointreau or Grand Marnier1 large punnet, ripe strawberries, long-stemmed if possible

Method1. Place the chocolate, cream, butter and Cointreau or Grand Marnier in a bowl over a pan of gently simmering water and leave until the chocolate and butter have melted. Stir until mixed together and transfer to a small fondue bowl over a lit fondue heater.2. Wash the strawberries and pat dry. Holding on to the stalks, dip them into the fondue.

A tip:Any leftover chocolate sauce needn’t be wasted - you can have plenty of fun using it as a body paint, providing it’s not too hot.

Stress-free seductionIf you tend to spend Valentine’s Day coyly receiving de-liveries of flowers and drowning in dinner invitations, you may well ask, What’s not to like? But if you’re an onlooker at the love parade, these public displays of affection can make you feel like stabbing yourself - or someone else - with Cupid’s arrow. And for those who’ve bagged a date, apprehension mixed with culinary aspiration can make for an exhausting evening.There’s no need to panic - whoever you’re cooking for this Valentine’s Day, Groceries Magazine can help. Set the perfect tone for a first date with sensational but simple dishes that will leave your partner hungry for more. If you’re settled with your soul mate but still besotted, rustle up a luxurious feast for two. Or defy Cupid and invite your friends over for a foodie rebellion where romance is decid-edly off the menu.

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Recipe: X-treme Nachos

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Name:Isabella Croes (Chabeli)

Age: 13 years

School: Colegio Arubano

Dish: X-treme Nachos

Favorite Dessert: Strawberry Shortcake

Favorite Restaurant:Scala

[email protected]

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Ingredients:3 bags corn tortilla chips in 3 colors or different flavors, such as blue corn, red corn, yellow corn, lime flavored, chili flavored or black bean chips -- pick 3 favorites.Cheddar cheese, finely gratedSalsaNacho Cheese Dip, 9-Ounce CansSliced green peppersSliced jalapeno peppersSliced black olivesGreen onions, choppedGuacamoleSour creamChopped fresh tomatoes (optional)Chopped cilantro or chives for garnish (optional)

Preparation:Sprinkle over tortilla chips with diced tomato, green peppers, ched-dar cheese, sliced jalapeno peppers, sliced olives, guacamole and sour cream .In a 1-quart glass measure, microwave cheese dip on full power (High) 2 minutes or until hot, stirring every minute. Serve over tortilla chips. If desired, garnish with green onion. 6 servings/Serving size: 1/6 recipe

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Vinda de Sousa

Recipe: Curry Seafood Mix Vinda’s Style

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I got a call from Neny asking me if it would be okay to invite one of my very dear friends, Vinda de Sousa for dinner and that she would like to photograph a nice evening of cooking and entertaining for this very magazine. Alright I thought as I hastily agreed, what will I cre-ate and will I have enough time to go out and make the grocery pur-chases? “Relax, relax,” said Neny. What she really wanted was for me to ask Vinda to do the cooking. Vinda’s family has been in the food/restaurant business her entire life. Her dad was a very famous chef here years earlier and her sister Ana-bella has her own restaurant, Pinchos. But before we get to the dinner I need to share something with you. This story has many layers to it. Firstly I happen to be living in Vin-da’s house. I purchased the house that Vinda’s family built over 40 years ago. We are great friends so it’s possibly just a coincidence that we seem to have similar tastes. But just a bit stranger does this tale become when I mention that when I first came to the island 22 years ago I took over a building for my offices on EmanstraatIf you guessed…you guessed right! Vinda without knowing me at the time ended up purchasing that building where her law offices pres-ently stand….just a mere coincidence? Hard to tell but it sure makes

great conversation at the dinner table, so to the table we shall head.Vinda’s roots are Portuguese, so it made all the sense in the world that she agreed to come over and cook a fabulous seafood dish. My job was to crack open the wine bottles, which I did which made the food extremely tastier and the conversations accented more than perhaps her dinner preparations. Vinda’s cooking ways are fairly easy and full of tastings along the way just to make sure no ingredient detours were required (see next page for recipe). Her goal was to have us sitting and ready to eat within an hour, and to her credit her formula was a success. When all was said and done; we parked ourselves out by the side of the pool and let the trade winds cool us and sat down to a truly deli-cious Caribbean meal and evening that only gets remembered in the records of our minds for years to come.

About the author; Douglass Markus is the Owner of Cuba’s Cookin’ and publisher of Nights Publications throughout the Caribbean & Panama and also best friends to both Neny and Vinda.

A friendship not by Coincidence

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Ocupation: Lawyer

Dish: Curry Mix Seafood Vinda’s Style

Favorite Dessert: Chocolate Cake

Favorite Hangout:Cuba’s Cookin’

[email protected]

Curry Mix Seafood Vinda’s Style

Ingredients:• 3 onions, chopped • 3 tablespoons Curry powder• 4 tablespoons lemon juice• 6 tablespoons olive oil • 4 garlic cloves, chopped • Salt • 2 teaspoon tomato pasta• ½ cup diced tomato• ½ cup diced pineapple• Finely chopped celery• Pre cooked Seafood Mix

Preparation:1. Heat the olive oil in a large saucepan, add the chopped garlic, onions, celery, tomato pasta, and diced tomato stirring, for 3-4 minutes. 2. Add the seafood mix together with diced pineapple and cook gently for 10 min-utes, stirring from time to time. 3. Add curry powder, mix well and simmer gently for a further 15 minutes stirring from time to time and adding a little water if necessary (it should be the consistency of a thick soup). 4. Adjust the seasoning and serve immediately with rice.

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Recipe: Grilled Fish with Caribbean Sauce

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Recipe: Grilled Fish with Caribbean Sauce

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Ingredients:• 2 tablespoons butter • ½ tablespoon of chopped garlic • 2 tablespoons Cornstarch • 1 to 1 1/2 teaspoons Creole seasoning, or to taste • freshly ground black pepper • 1 1/4 cups Heavy cream• 2 ½ tablespoons of Papaya pepper sauce • 1/2 teaspoon salt, or to taste

Preparation:In a heavy saucepan melt the butter over medium-low heat. Add chopped garlic; sauté for about 1 minute, stirring. Add the cornstarch gradually, stirring constantly. Once all the cornstarch is blended in, gradually stir in the heavy cream, stirring constantly with a wooden spoon. Once all the heavy cream has been added, continue to stir and cook over low heat until the sauce thickens; remove from heat and stir in the papaya pepper sauce and salt to taste. Blend thoroughly. Serve as a topping for broiled or grilled mild fish fillets.

Name:Darryl Wolf

Ocupation: Chef at Hadicurari Restaurant

Dish: Grilled Fish with Carib-bean Sauce

Favorite Cuisine: All type of cuisine

Favorite Ingredient:Anchor Culinary Products

[email protected]

Anchor Products are available in all major supermarkets

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Whether you love the taste of fruits, or you simply love to learn new and interesting ways to prepare food, you may be wonder-ing about how to dry fruit. Drying fruit is one way to preserve its delicious flavors. If you have some fruit that you would love to preserve, here are a few things that can get you started.

Start with fruit that is ripe, but not soft or squishy. They should not have any soft spots or bad spots. When you have your fruit selected, start by washing them, pitting them, and then slicing them. The smaller the pieces, the faster your fruit will dry. If you keep the pieces uniform in size, you will be able to dry them more evenly.When the fruit has been cut up, you will need to pre-treat it. One way to pre-treat apricots or apples is to blanch them. Blanching involves steaming the fruit for five minutes and then plunging them into ice water. Alternatively, instead of blanching, you can pre-treat the fruit by dipping it in a solution made of 1 quart of water and 2 tablespoons of ascorbic acid for 5 minutes. There are also other ways to pre-treat the fruit prior to the drying process.

After you have pre-treated the fruit, it is ready to be dried. The most simple method of drying fruit involves sun drying, but do keep in mind that you are going to need three days of sunny heat that hovers around 100 degrees. You can spread the fruit out on a screen for three days, turning them over halfway through. Make sure that you

bring them inside at night to avoid insects, but this is a very simple way to dry fruit.If you live in a climate that is not suitable for drying fruit outside, con-sider using oven drying. Spread cheesecloth over your oven racks and then place the fruit on top of them. Preheat your oven to 145 degrees, while keeping the door slightly open to allow steam to escape. Most fruits should be dried from 4 hours onwards up to half a day, depend-ing on the fruit concerned. Check the fruit periodically by tasting a piece of fruit to see if it is ready.

Better still, you can also use a food dehydrator to dry the fruit. There are many inexpensive food dehydrators designed to be used at home. Commonly the dehydrator consists of trays stacked upon one another. All you need to do is to place the fruit slices evenly on the trays and switch on the machine. Many models have adjustable ther-mostat for you to choose the appropriate temperature for drying. As usual, check the fruit periodically to see if it is dried.Once it is dried, it is done! It is ready to be enjoyed. One last thing is that if you are planning to store your fruit for long time, you may also want to pasteurize it. When your fruit is perfectly dry, you can either freeze it in a deep freezer for a few days, or heat it up to 175 degrees in the oven for 10 to 15 minutes. This can help you preserve the fruit for longer.So take some time and learn more about drying out your fruit. This is a safe and easy food experiment to try at home!

Drying Fruit at Home easier than you think

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Some varieties of seafood, such as mackerel, lake trout, herring, sardines, albacore tuna and salmon, are rich in omega-3 fatty acids, and most seafood is high in selenium and low in saturated fat, making it a heart-healthy protein choice. We’ve opted for sustainable choices of fish and seafood in our recipes, and there are plenty of options! If you’re not a fish-lover but want to start incorporating it into your menu, start with milder varieties like haddock, halibut and mahi-mahi and balance the taste with a robust sauce or acidic elements like lemon juice. If there is a stronger-flavored variety that you are hesitant to try, soak the fish in milk to neutralize some “ocean” flavors. If you are already a seafood lover, experiment with different types of seafood in your favorite recipes. This recipe collection features all kinds of seafood from cuisines around the world, full of enticing flavors for any occasion.

Dry white wine and Gruyère cheese give this fish casserole a rich fla-vor that hides its virtue. Before baking, we top the dish with seasoned whole-wheat breadcrumbs, which add a wholesome, nutty flavor and dietary fiber. For variety, you can substitute almost any mild white fish.

Ingredients2 tablespoons extra-virgin olive oil, divided 2 medium onions, very thinly sliced 1 cup dry white wine 1 1/4 pounds cod, cut into 4 pieces 2 teaspoons chopped fresh thyme 1/2 teaspoon kosher salt 1/2 teaspoon black pepper 1 1/2 cups finely chopped whole-wheat country bread, (about 2 slices) 1/2 teaspoon paprika 1/2 teaspoon garlic powder 1 cup finely shredded Gruyere, or Swiss cheese

PreparationPreheat oven to 400°F. Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add onions and cook, stirring often, until just starting to soften, 5 to 7 minutes. Add wine, increase heat to high and cook, stirring often, until the wine is slightly reduced, 2 to 4 minutes. Place cod on the onions and sprinkle with thyme, salt and pepper. Cover the pan tightly with foil; transfer to the oven and bake for 12 minutes. Toss bread with the remaining 1 tablespoon oil, paprika and garlic powder in a medium bowl. Spread the bread mixture over the fish and top with cheese. Bake, uncovered, until the fish is opaque in the center, about 10 minutes more.

Tips & NotesIngredient note: Overfishing and trawling have drastically reduced the number of cod in the Atlantic Ocean and destroyed its sea floor. A better choice is Pacific cod (a.k.a. Alaska cod); it is more sustainably fished and has a larger, more stable population, according to Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp).

Baked Cod Casserole

Try some of our favorite healthy recipes for sustainable fish you can feel good about buying and cooking.

calories328

13 g fat; 69 mg cholesterol; 17 g carbohydrates; 29 g protein; 4 g fiber; 474 mg

sodium; 384 mg potassium.

Nutrition Bonus: Zinc (20% dv), Calcium (25% dv), Fiber (17% dv)


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Spanish Tapas-Inspired Mussels

Spanish Tapas-Inspired MusselsWhen you think “mussels” you may not in-stantly think “chickpeas,” but the two are joined in tasteful union in this delicious, bis-tro-style dish. You’ll want some crusty bread to sop up the sauce.

Ingredients2 teaspoons extra-virgin olive oil 1 8-ounce can chickpeas, rinsed (3/4 cup) 8 cherry tomatoes, halved 1 small onion, chopped 2 cloves garlic, minced 1 4-ounce jar chopped pimientos, rinsed 2 teaspoons chopped fresh oregano 1/2 teaspoon freshly ground pepper Pinch of saffron 1/2 cup vegetable broth, or reduced-sodium chicken broth 1/4 cup dry sherry 2 pounds mussels, scrubbed and debearded (see Tip)• 2 tablespoons chopped fresh dill

PreparationHeat oil in a large saucepan over medium heat. Add chickpeas, tomatoes, onion, garlic and pimentos. Cook, stirring frequently, until softened, 6 to 8 min-utes. Stir in oregano, pepper and saffron. Cook, stirring, un-til fragrant, about 30 seconds. Pour in broth and sherry, stirring to scrape up any browned bits. Bring to a simmer. Add mussels and stir to combine. Return to a simmer. Cover, reduce heat and simmer until the mussels open, 6 to 8 minutes. Stir; discard any unopened mussels before serving.

Tips & NotesTo debeard a mussel, hold the mussel in one hand. Firmly pull out the black fibrous “beard” from the shell.

Cooking Tip:

calories371



Nutrition Bonus: Vitamin C (130% daily value), Vitamin A (50% dv), Iron (45% dv), Folate (36% dv), Potassium (21% dv).


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Blackened Salmon Sandwich

Blackened salmon is great in a sandwich with a spread of mashed avocado and low-fat mayonnaise plus peppery arugula leaves, cool tomato slices and zesty red onion. We grill our Cajun-style salmon so there is no need for any added cooking oil. Catfish makes an excellent stand-in for the salmon but you’ll want to use a grill basket if you have one to keep the fish from breaking apart.

Ingredients1 pound wild salmon fillet, (see Ingredient Note), skinned (see Tip) and cut into 4 portions 2 teaspoons blackening or Cajun seasoning 1 small avocado, pitted 2 tablespoons low-fat mayonnaise 4 crusty whole-wheat rolls, split and toasted 1 cup arugula 2 plum tomatoes, thinly sliced 1/2 cup thinly sliced red onion

PreparationOil grill rack (see Tip); preheat grill to high. Rub salmon on both sides with blackening (or Cajun) seasoning. Grill until cooked through, 3 to 4 minutes per side.

Mash avocado and mayonnaise in a small bowl. To assemble sandwiches, spread some of the avocado mixture on each roll and top with salmon, arugula, tomato and onion.

Tips & NotesIngredient note: Wild-caught salmon from the Pacific (Alaska, California, Washing-ton and Oregon) is considered the best choice for the environment. For more information, visit Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp).

Tips: To skin a salmon fillet, place salmon on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separat-ing the fillet from the skin without cutting through either. To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grill-ing delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

Nutrition Bonus: Fiber (24% daily value), Potassium (22% dv), Vitamin C (18% dv), Folate (15% dv), good source of omega-3s.

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Over the 1000’s of years that Italians have been combin-ing wine & food, it is no surprise that their top 10 of best wine & food combinations is just as obvious as delicious

Pizza Margherita Michele Chiarlo Barbaresco

Pasta Bolognese Nozzole Chianti Classico

Lasagna MezzaCorona Merlot

Carpaccio Bollini Merlot

Pasta Alfredo Chardonnay La Pietra

Mushroom Risotto Caposaldo Chianti

Veal Tonito MezzaCorona Pinot Nero

OssoBuco Nardi Brunello di Montalcino

Minestrone Villa Sandi Rosato

Tiramisu Michele Chiarlo Nivole

Top 10 Italian wines & food combos

All wines are available at The Blue Orange in Certified Megamall

Some 10 years ago a screw caped wine would really be some-thing you would not want to wash your filet mignon down with. But nowadays, that rule does not apply anymore. Especially wine in the “New World” style use screw caps more and more often. You want proof; try the Monkey Bay Sauvignon Blanc from New Zealand, with 87 Wine Spectator points it is a true beauty. Ideal for a pleasant moment in the late afternoon.

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Enjoying wine is all about exploration. There are so many varietals, regions, ter-roir and growing and wine making methods, then add to that the fact that wine evolves in the bottle and you have so many flavors that in your life time you will never be able to have enjoyed them all. So go out there and pick up a bottle of wine that is unfamiliar to you, open it and drink it with some friends. Because exploring is much more fun when shared.Your local wine shop will be able to set you up with info on light easy to

enjoy wines, ask them for advise and have fun.

The Best Deal; although opinions differ, my tip 476 is regarding Rioja wines from Spain. Made from the noble Tempranillo grape, and with a obligated aging pe-riod of seven (7!!!) years for the Gran Reserva wines, you will be able to find wines that are at their perfect drinkability peak, e.g. vin-tage 2001, at prices around $20 a bottle.Try the campo Viejo Gran Reser-va 2001, a true masterpiece.

This firm red of-fers modest cherry, tobacco, smoke and cedar flavors. A bit reticent, yet it’s balanced and still fresh.

Wineries Visit; you will be sur-prised how many regions in the world make wine, e.g. besides the classic European regions, you can find wineries in the UK, Belgium and yes even Holland. Believe it or not but in all 50 states in the USA there is at least 1 operational win-ery in each state. Some wineries are commercialized with entrance fees, guided tours and wine shops, while others are more low-key. No matter what set-up you find it will always prove to be very intriguing and it will stimulate all your senses.

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Viva EspañaSpain knows 2 mayor red wine regions; the Rioja and the Du-ero region. Most well know is the Rioja, but among connoisseurs it is the Duero, with its refined elegance, that is considered the pearl of the red wines in Spain. Rioja’s are eas-ier to find on Aruba.

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Flavored martinis have gone the way of the pom’. Pome-granate syrup can be found in the coffee or baking aisle of well-stocked supermarkets. Prove you’re the best hostess by offering all three flavor op-tions -- pomegranate, orange, and apple -- to your guests.

Start to Finish: 10 minutes Makes: 8 servings

1/2 of a medium orange, cut into wedgesSugar1 1/2 cups vodka or gin1/3 cup pomegranate syrup (grenadine)3 tablespoons dry vermouthIce cubesSmall pomegranates (optional)

1. Rub orange wedges around

rims of 8 martini glasses. In-vert glasses into a dish of sugar to coat rims; set glasses aside. In a small pitcher, combine the vodka, pomegranate syrup, and vermouth. Place ice cubes in a martini shaker. For each drink, add 1/4 cup of the syrup mix-ture; shake. Strain into one of the prepared martini glasses. Garnish with a small pome-granate, if desired.

faves low-calorie drink recipes

Sharing a pitcher of sangria with friends is a great way to kick off your day. Sliced oranges are a traditional addition to this refresh-ing Spanish beverage. With their bright red flesh, blood oranges give extra impact.

Prep: 10 minutesChill: 2 hours Makes: 12 servings

750-milliliter bottle dry red wine1 cup light orange juice1/4 cup brandy or cognac

1/4 cup orange liqueur2 tablespoons sugar2 medium oranges, sliced2 cups club soda, chilled Crushed ice and/or orange peel curls (optional)

Preparation1. In a large pitcher, combine wine, orange juice, brandy, orange liqueur, sugar, and orange slices. Chill at least 2 hours. Add club soda before serving. Serve over crushed ice and/or with orange peel curls, if desired.

Make your happy hour healthier with these refreshing, low-calorie alcoholic and nonalcoholic cocktails.

Orange Sangriacalories100

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faves low-calorie drink recipes

The popular Cuban cocktail’s combination of sweetness, citrus, and refreshing mint is the best way to fend off the summer heat wave.

Prep: 20 minutesChill: 1 hour Makes: 8 servings

2 large limes, cut into pieces (reserve one piece)2 cups water2/3 cup sugar

2 cups water1/4 to 1/2 cup light rumSugar1/2 cup fresh mint leavesIce cubesQuartered limes and/or mint leaves (op-tional)

1. In a blender combine lime pieces, 2 cups water, and 2/3 cup sugar. Cover and blend about 30 seconds or until limes are chopped; do not puree. Strain through a sieve into a large pitcher. Mix in 2 cups ad-

ditional water. Cover and chill for 1 to 12 hours. 2. Stir rum into lime mixture. Moisten the rims of 8 glasses with the reserved lime piece; dip rims in sugar. Divide mint among glasses. Use a wooden spoon to press mint into the bottom of each glass; press firmly to re-lease flavor. Fill glasses with ice cubes. Pour chilled lime mixture over ice and mint leaves. If desired, add extra quartered limes and/or mint leaves.

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calories95


rated), 1g fiber

Prepare as the pomegranate martini, except use 3 tablespoons frozen orange juice concentrate, thawed, in place of the syrup. Omit garnish.

Orange Martinis

calories95


rated), 1g fiber

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Enhance a regular blended margarita recipe with a can of frozen limeade, which adds extra citrus flavor. Prefer some-thing sweeter? Make a batch of strawberry margaritas with fresh summer strawberries.

Start to Finish: 10 minutes Makes: 10 servings

12-ounce can frozen limeade concentrate2/3 cup tequila1/2 cup light orange juice or orange liqueur4 cups ice cubes1/2 of a medium limeCoarse saltOrange slices (optional)

1. In a blender container combine limeade concentrate, te-quila, and orange juice. Cover and blend until combined. With blender running, add ice cubes, one at a time, through opening in lid, blending until mixture becomes slushy.

2. Cut a thick lime slice; cut slice in half. Rub slices around rims of eight glasses. Dip rims into a dish of coarse salt to coat rims. Pour mixture into prepared glasses. Garnish glasses with orange slices, if desired.

Frozen Lime Margaritas

calories122


rated), 0g fiber

Prepare as the frozen lime margaritas, except blend half of the mixture at a time adding 1 cup frozen unsweetened whole strawberries along with 2 cups of the ice cubes. Repeat with remaining mixture, 1 cup additional frozen strawberries, and remaining 2 cups ice cubes. Continue as directed, substituting coarse sugar for the salt on the glass-es. If desired, garnish each glass with a whole strawberry.

Make-ahead directions: Prepare as above through Step 1. Pour into a 1-1/2-quart freezer container. Cover and freeze overnight. To serve, use a large spoon to scrape across fro-zen surface and pile into salt-rimmed glasses.

Strawberry Margaritas

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R4746

Groceries Jan 2010

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Transcript of Groceries Jan 2010