HERBED SALMON WITH FAUX CREAM SAUCE / SPINACH – CHARD – KALE

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Fancy enough for company without the expense of going out to eat. If you use your microwave to prepare your meals, then this is for you. Thank you Celia.

THE MEDITERRANEAN MICROWAVE

–salmon (size of 3 decks of cards, one-half pound)

–dill, tarragon, marjoram, thyme, rosemary (fresh if possible)

–mayonnaise

–plain yogurt (non-fat)

–white wine

–onion (one-half)

–spinach – chard – kale (packaged)

1 – Chop onion and place in covered baking dish.  Add one-quarter cup of white wine.  Season with salt, pepper, and olive oil.  Cook on high in microwave for 3 minutes.  Set aside.

2 – Place the spinach – chard – kale mixture in a wide-mouthed, large, covered baking dish.  Season with salt, pepper, and olive oil.  Add 1 inch of water.  Cook on high for 5 minutes.

3 – Place 2 tablespoons of yogurt and 2 tablespoons of mayonnaise in small, microwaveable bowl.  Season with salt and pepper.  Stir well.  Microwave on high for 45 seconds.

4 – Place the salmon on top of the onion in baking dish.  Season with all the herbs, plus salt, pepper, and…

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White Bean Dip

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What a nice change of pace for a spread or dip. The Rosemary infusing with the garlic…oh yeah. I see a protein high coming on.

Pamplemousse

This spread is buttery, rich and tasty. So simple in flavors. I was inspired to do this dip thanks to a good friend of mine who made it for me once. I loved it so much that I made it within days of first trying it. Since it is a very simple dip or spread it can easily be paired. I like it most on some raw onion crackers.

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Ingredients:

  • 3 cups cooked white beans
  • 1/2 cup milk (I used almond)
  • 1 tsp salt
  • 2 TBS olive oil
  • 4 cloves of garlic, sliced
  • 1 sprig of rosemary

Steps:

  • in a pan, heat the oil and simmer the garlic and rosemary (leave it on the stick!) until you smell the aromas, about 5 to 8 minutes
  • once garlic done, remove the rosemary sprig from oil and toss or keep for decoration
  • put everything in a food processor and blend until…

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Is Milk Your Friend or Foe?

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I am not a proponent of a large consumption of milk. Antibiotics that are added are one reason, another is that we are the only species to consume milk beyond our early developmental stages. The milk being consumed is not the mother’s milk that provided us with the vital nutrients our young, fragile bodies needed for growth. While this needs to be researched further, I believe there are better sources of calcium.
Strength training is very beneficial for the formation of calcium deposits, promoting bone growth, even in the elderly. Numerous studies have proven that the risk of osteoporosis can be reversed by strength training. This does not say you have to join a gym or lift massive amounts of weight to reap the benefits. Strength training helps the body retain calcium. Calcium supplements alone will not prevent osteoporosis. Running, dancing, stair- climbing, and weight lifting are considered impact exercises. These exercises also incorporate muscles that build balance skills, something that declines as our bodies age. With falls becoming more prevalent in later years, and the injuries we can sustain to our bones increasing, it is a good reason to protect ourselves.                        The  benefits can begin at any age and it is never to late to start a weight training regimen. Muscle and bone mass can be regained even as we age into our 70’s and 80’s. Why wait?                                                             Did you know that 9 out of 10 hip fractures result from falls? Men and women both can benefit from a bone and muscle building workout. As little as 15-30 minutes, two times a week will produce benefits.

Our Better Health

Instead of reduction in fractures, study suggests higher risk of heart disease, cancer

WebMD News from HealthDay      By Dennis Thompson     HealthDay Reporter

WEDNESDAY, Oct. 29, 2014 (HealthDay News) – Drinking lots of milk could be bad for your health, a new study reports.

Previous research has shown that the calcium in milk can help strengthen bones and prevent osteoporosis. These benefits to bone health have led U.S. health officials to recommend milk as part of a healthy diet.

But this new study found that drinking large amounts of milk did not protect men or women from bone fractures, and was linked to an overall higher risk of death during the study period.

However, the researchers said the results should be viewed with caution.

Women who drank three glasses of milk or more every day had a nearly doubled risk of death and cardiovascular disease, and a…

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