Does Syrup Have Sugar in It?

Name that movie!

After my smoothie post, my friend commented that I pay a lot of attention to the amount of sugar in things and it reminded me that I wanted to look into sugar a little bit more.  I doubt I’m the only one who’s noticed all sorts of “healthier” new sweeteners popping up on the market and I wanted to see if there is any weight to their claims.

It seems like confusion is everywhere, not just with me.  I found many conflicting reports, as is probably true on any controversial topic, but this article seemed pretty straightforward.  Here are some highlights:

Regular molasses and pure maple syrup provide small amounts of vitamins and minerals, making them slightly better choices than white sugar (sucrose, or table sugar) and corn syrup, which lack nutrients, other than the carbohydrates they provide. Blackstrap molasses, which is strong-tasting, is the only sweetener with significant levels of nutrients, including calcium, iron, potassium, magnesium, selenium, and manganese.

Dark honey contains more antioxidants to protect cells. Research suggests that honey enhances the growth and activity of the good bacteria found in fermented dairy products (e.g. yogurt), which may offer health benefits, such as aiding digestion and supporting the immune system.

While molasses, maple syrup, and honey offer nutritional advantages, they, like table sugar, contain simple carbohydrates, which are quickly metabolized, regardless of the source. The real issue is the total amount of sugar children consume, not the type.

So what about evaporated cane juice?  This article spoke to that.

Advertisers try to make it sound as if these less-refined sugars are also more nutritious than regular white sugar. They claim that they retain more of the nutrients from the original plant. And, technically, that may be true. But sugar cane doesn’t have many nutrients to start out with. Any traces that remain in raw sugar are so trivial, they can barely be measured.

Nutritionally speaking, there really is no meaningful difference between any of these kinds of sugar. Although some are definitely less processed, they all provide the same number of calories, and when it comes to digestion and metabolism, your body cannot tell the difference.

In other words, if you prefer a less-processed product (and you don’t mind the premium price), raw sugar or evaporated cane juice is great. But you’d want to limit your intake of these natural sugars exactly the way you would limit your intake of refined white sugar.

And what about agave, the newest fad sweetener?

Although it’s fast becoming the preferred sweetener for health-conscious consumers and natural cooks, the truth is that agave is processed just like other sugars — and is no better for you than other sugars. And don’t be dazzled by the word “natural”; U.S. food regulators do not legally define the term, so it’s left up to manufacturers.

The bottom line is that refined agave sweeteners are not inherently healthier than sugar, honey, high-fructose corn syrup, or any other sweetener. Nutritionally and functionally, agave syrup is similar to high-fructose corn syrup and sucrose (Karo) syrup. It does contain small amounts of calcium, potassium, and magnesium, but not enough to matter nutritionally.

What a mess, I tell you what.  Maybe we should just avoid it altogether!  Oh if only I had that kind of willpower.  Today is day #74 of my 90 day dessert fast, but my record is not 100% clean…

Two for One

Well Aaron is out of town again, which usually means salads for dinner, as I don’t feel the need to cook.  But that changed for me today when my sister said she had made up some Body-For-Life Meatloaf and invited us over to share it.  Since this one is a long time favorite of ours, I couldn’t refuse.  When she and I lived together we made a LOT of recipes from that book (and a lot of kettle corn too, which may have been counter productive, but hey it was good!)

Since it’s such a favorite, I felt I had to share it:

HomeStyle Turkey Meatloaf

Ingredients

1 1/2 lbs. lean ground turkey
1 medium onion, chopped
4 egg whites
1 cup salsa
3/4 cup old-fashioned oats, uncooked
1 pkgs. Knorr Vegetable Soup Mix
1/4 tsp. ground black pepper
1/2 cup ketchup

Directions

1) Preheat oven to 350°F

2) In a large mixing bowl combine ground turkey, onion, egg whites, salsa, oats, soup mix and black pepper. Press mixture into 9 x 5 loaf pan and spread ketchup over top. Bake in a preheated oven until meatloaf is no longer pink in the center and juice is clear – about 60 minutes.

3) Remove meatloaf from oven and let sit for 5 minutes before slicing.

4) Makes 6 portions – may be frozen after cooked if necessary for up to 2 months.

NUTRITION: Calories 237 / Fat 7.2 g / Carbs 20.7g / Protein 21.7 g / Fiber 2.7 g

Then when I realized that somehow this is the first recipe that I have shared using ground turkey< feel the need to share another while I am on a roll.  Ground turkey is often my meat of choice when I don’t feel like dealing with nasty raw chicken.  Anyone else share my aversion?  It’s almost enough to make me go vegan with my dad, but really not quite!

So the picture above is for my other favorite meatloaf recipe, an Italian meatloaf from cooking light…so yummy!!

Italian Meat Loaf with Fresh Basil and Provolone

Ingredients

• 1 cup boiling water
• 1/2 cup sun-dried tomatoes, packed without oil
• 1/2 cup ketchup (can substitute tomato or marinara sauce to healthify a bit)
• 1 cup seasoned breadcrumbs
• 3/4 cup finely chopped onion
• 3/4 cup chopped fresh basil
• 1/2 cup (2 ounces) shredded sharp provolone cheese (feel free to leave this out if you’re counting calories!)
• 2 large egg whites
• 2 garlic cloves, minced
• 1 pound ground round (or turkey, of course)
• Cooking spray
• 1/3 cup ketchup

Preparation

Combine boiling water and tomatoes in a bowl; let stand 30 minutes or until soft. Drain tomatoes; finely chop.

Preheat oven to 350°.

Combine 1/2 cup ketchup, breadcrumbs, and the next 6 ingredients (breadcrumbs through beef) in a large bowl. Add tomatoes to meat mixture. Shape meat mixture into a 9 x 5-inch loaf on a broiler pan coated with cooking spray. Spread 1/3 cup ketchup over meat loaf. Bake at 350° for 1 hour or until a thermometer registers 160°. Let stand 10 minutes before slicing. Cut into 12 slices.

NUTRITION: Calories 294/ Fat 8.7 g / Carbs 30.8 g / Protein 24.3 g / Fiber 2.75g

The Daily Smoothie

If you are my friend and you read this blog, then you know Aaron and I are very proud Vitamix owners.  If you haven’t heard of these, then perhaps you are not as addicted to Costco (samples) as we are.  We always most looked forward to Costco trips when the Vitamix salesmen were there and always lingered long enough to taste the soup, the smoothie, and the sorbet.  Aaron would always dream about getting one, but could never bring himself to swallow the $400 price tag for a blender.

But last year on his birthday my whole family very generously went in together and got it for him, and let me tell you it’s true what they say at Costco…we wonder how we ever lived without it!!  We have probably used it every single day in that almost a year that it’s been since we got it.  Since people have been asking about our smoothie favorites, I thought I’d share a few here.

My All Time Favorite:

1.5 frozen bananas*
1 scoop chocolate protein powder
3/4 cup soymilk**
(also delicious with 1 TBSP peanut butter added, of course!)

Simple Variations:

1 frozen banana
5 frozen strawberries or 3/4 cup blueberries
1 scoop vanilla protein powder
3/4 cup soy milk

Aaron’s Special:

.75 frozen banana
.5 fuji apple
1 scoop vanilla protein powder
1 TBSP almond butter
3/4 cup soymilk

Tribute to my Favorite Juice:

.75 frozen banana
.5 naval orange
.5 cup pineapple
small container vanilla Greek yogurt***
If you have a high-powered blender, like the Vitamix, please feel free to add a handful of spinach or baby carrots or both to any smoothie above for a nutrient boost without dramatically altering the taste.

*As mentioned in a previous post, we keep a lot of bananas on hand.  When they get a good shade of brown that makes them nice and sweet, I peel them and freeze them.  Then your smoothie will have a thick milkshake consistency without needing to use any added sugar…my secret to delicious healthy smoothies.  If you hate bananas, then you’re on your own!

**I prefer Unsweetened Silk Soymilk due to my lactose semi-tolerance and my unappreciation for added sugar in unnecessary places, but you can use any kind of milk you prefer.  I do think the soymilk gives it a creamier, less frothy texture than milk, but that’s totally my opinion!

***I’m sure I’m not the only one to notice the influx of Greek Yogurt to the dairy aisle, but be careful to read the labels…they are not all created equal!!  After a lot of reading and tasting, I was surprised to have a preference for the Fred Meyer store brand, which is great because it’s also the cheapest!  It’s vanilla flavor only has 3 more grams of sugar per serving than its plain variety, compared to some which have upwards of 20 grams more!!!  May as well have a cookie.

What are your favorite smoothies to whip up at home?

Healthy Pizza????

I am not going to lie.  I LOVE PIZZA.  Seriously.  I see it, I want it.  I smell it, I want it.  Tell me I am not alone in this…I am salivating just thinking about it.  Papa John’s is definitely my favorite, though I’m not sure if it’s for their pizza or for the garlic dipping butter they give you just to make it extra nutritious.  Anyone remember those delicious Trixy Sticks from Pizza Pipeline in Provo…the cinnamon and sugar ones that you dipped in the cream cheese frosting?????

Yet I know it is not good for me.  It is a greasy pile of grease and if I’m going for longevity, I have to practice moderation or alteration.  So I make my own at home. with whole wheat thin crust, lots of veggies, and minimal cheese.  Though it is definitely not faster or more convenient (or as delicious), I don’t feel sick to my stomach after my indulgence and I still get to satisfy those cravings.  What are your favorite ways to healthify your pet indulgences?

Until last night, that is.  For inexplicable reasons, I tried a different recipe for my crust.  And oh my goodness, I could not get enough of it.  The recipe is so simple and I thought I must share it with you.   It comes from Cooking Light. I just adapted it to add some whole-grain goodness.

And then I got to thinking…was the secret to my amazing crust the newness of the recipe or the newness of the white whole wheat flour that I had just purchased??  Have you guys heard of this?  It has all the same nutrition as whole wheat flour, but it is made from white wheat instead of red wheat, giving it a milder flavor and lighter texture.  I am not kidding you that it was not heavy at all like the regular crust I make.  Has anyone tried it in baked goods?  I can’t wait to sneak it into some cookies after my dessert fast ends to see if you can tell.

 

Basic Pizza Dough

Ingredients

• 2 teaspoons honey
• 1 package active dry yeast (about 2 1/4 teaspoons)
• 3/4 cup warm water (100° to 110°)
• 1 1/4 cups all-purpose flour, 1 cup white whole wheat flour
• 1/2 teaspoon salt
• Cooking spray
• 2 tablespoons stone-ground yellow cornmeal

Preparation

Dissolve the honey and yeast in 3/4 cup warm water in a large bowl. Let stand 5 minutes or until bubbly. Lightly spoon flour into dry measuring cups; level with a knife. Add 2 cups flour and salt to yeast mixture; stir until a soft dough forms. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 6 minutes); add enough of the remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel slightly sticky).

Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 30 minutes or until doubled in size. (Gently press two fingers into dough. If the indentation remains, the dough has risen enough.)

Roll dough into a 12-inch circle (about 1/4 inch thick) on a lightly floured surface. Place dough on a baking sheet sprinkled with cornmeal. Bake according to recipe directions (I did 10 minutes at 450 degrees).

NUTRITION (for the full 12 inch dough): Calories 367 / Fat 11 g / Carbs 215g / Protein 38 g / Fiber 21 g

Eat Your Veggies

Yes, it’s been awhile since I’ve posted.   I could give you my excuses, but I doubt you care so let’s just get on with it.  As mentioned in my last post, my husband has been trying to figure out his food allergies.  As part of that we talked about doing a 28-day detox and elimination diet.  For many reasons (of course none of them being that we are afraid of the green smoothie fast), we decided to postpone that, but not until after I had bought 3 Costco-sized clamshells of leafy greens.

So though it is still winter, I may be posting a lot of recipes heavy on the green veggies over the next little while as I attempt to eat them all before they spoil.  If you don’t get excited about vegetables, I apologize, but I’m pretty sure I’m not the only one out there who could stand to eat more!

This recipe, from Tosca Reno’s Eat-Clean Diet Cookbook 2, reminded me of my favorite salad at the Cheesecake Factory, so it was the first thing I made from the book that my sweet brother got me for Christmas.

What are your favorite salad recipes?

BBQ Chicken Chop Chop Salad

INGREDIENTS

• ¼ cup Spicy Clean BBQ Sauce***
• 1 clove garlic, minced
• ½ tsp Dijon mustard
• Juice of 1 lime
• 1 TBSP red wine vinegar
• ¼ tsp black pepper
• 1 TBSP extra virgin olive oil
• 16 oz chicken breasts
• 2 ears corn, husked (I just used frozen corn, since again, it’s winter!)
• 1 red pepper, seeded and quartered
• 1 yellow pepper, seeded and quartered
• 1 baby zucchini, halved lengthwise
• 1 head romaine, halved lengthwise and chopped
• 2 cups cooked black beans
• ¼ red onion
• 1 avocado, cut into bite sized pieces
• ¼ cup chopped cilantro

DIRECTIONS

1. In a small bowl, whisk together BBQ sauce, garlic, mustard, lime juice, vinegar and black pepper.  Whisk in olive oil and set aside.
2. Heat a grill or grill pan to medium-high heat.  Lightly season chicken breasts, corn, peppers, and zucchini with seat salt and black pepper.  Cook chicken and vieggies on grill, turning once, until marks appear and veggies are slightly softened but not cooked through, about 2 minutes each side.  Continue cooking chicken until cooked through, about 5 minutes each side.  Remove and set aside until cool enough to handle.
3. In a very large bowl, add romaine, black beans, and onion.  Cut cork from cops and add to bown. Cut peppers, zucchini and chicken into bite sized pieces, and add to bowl.  Pour reserved BBG dressing over top and toss to combine.  Add avocado and cilantro, and very gently toss to combine.

NUTRITION: Calories 367 / Fat 11 g / Carbs 36g / Protein 30 g / Fiber 11 g

***Clean BBQ Sauce

(feel free to use premade BBQ sauce if pressed for time, but be sure to check the label because those things are usually full of High Fructose Corn Syrup, Sugar, and Preservatives)

INGREDIENTS

• 1 tsp safflower oil
• ½ large sweet onion, diced
• 2 cloves garlic, chopped
• 1 cup tomato sauce
• 1 chipotle pepper in adobo sauce, chopped
• 1 TBSP deli mustard
• 1 TBSP cider vinegar
• 1 tsp Worcestershire sauce
• 2 TBSP unsulfured blackstrap molasses
• 1 TBSP honey
• 1 tsp chili powder
• ½ tsp smoked paprika

DIRECTIONS

1. Heat oil in a small saucepan over medium heat.  Add onion and sauté until soft and starting to brown, about 5 minutes.  Add garlic and cook for 1 minute longer.  Add rest of ingredients, stir to combine, and simmer for 15 minutes until slightly thickened.
2. Pour into a food processor or blender and blend until smooth.  Can be stored in a sealed container in fridge for up to two weeks.

Life Without Cheese

I’m sure I’m not the only one who feels that food allergies seem to be taking over.  When I was in elementary school, we all ate peanut butter sandwiches pretty much everyday, but now many kids aren’t even allowed to take them to school because of the severe allergies of kids in their class.  Labels throughout the grocery stores boast of their gluten-free status, and almond, coconut, soy, and rice milk are taking over the “dairy” aisle.

What’s going on?!?!

Well it’s now going on in our home as well since Aaron, born and raised on a dairy farm, was diagnosed with both a dairy, and an egg allergy.

I know it’s very sad.

I’m no stranger to allergen-free cooking, with a sister & brother-in-law that eat gluten and dairy-free, and now a dad that has become vegan after someone suggested it would help his heart.  But that is still not to say that it’s been an easy transition.  A main concern he has is getting enough protein at breakfast and snack times (we try to eat 5 – 6 small meals throughout the day).  So I found a decent recipe for vegan protein bars that have helped fill in that void but I will say they are not definitely not as good as the milk-ridden kind!!

Any of you have favorite books/websites for cooking without dairy, eggs, or gluten?  What struggles and success have you had in allergen-free living?

VEGAN PROTEIN BARS

• 1 cup dairy-free soy protein powder
• 2 cups quick-cooking oats
• ½ cup whole wheat flour
• ¼ cup wheat germ
• 2 t. baking powder
• ½ t. salt
• 2 cups chopped dried fruit, such as raisins, apricots, berries
• 1 cups plain, unsweetened soy yogurt
• 2/3 cup maple syrup
• ¼ cup apple juice
• 2/3 cups natural unsalted peanut butter, creamy or crunchy
• 1/4 cup Egg Replacer mixed with 1/2 cup hot water

Preparation:

1. Preheat the oven to 350 F. Lightly oil a 9” x 13” baking dish.

2. In a medium-sized mixing bowl, sift together the protein powder, oats, flour, wheat germ, baking powder and salt. Mix in the dried fruit until evenly distributed. Set aside.

3. In another mixing bowl, mix together the soy yogurt, maple syrup, apple juice, peanut butter and Egg Replacer mixture using an electric hand mixer until well combined. In 2-3 additions, add the dry ingredients to the wet, mixing until just combined spread into the prepared dish and bake for 35 minutes, or until golden brown and set. Allow to cool completely on a wire cooling rack before cutting into bars.

NUTRITION: Calories 254 / Fat 7g / Carbs 36g / Sugars 18 g / Protein 14 g / Fiber 4 g

Pineapple Ginger Meatballs

We’ve been fortunate for the past few days to enjoy some unseasonably beautiful weather here in the Pacific Northwest.  During yesterday’s exceptionally sunny day I happened past an intoxicating smell of fresh pineapple in the produce section.  I knew I had to take it home with me so I could keep alive the dream of me relaxing on a beach somewhere warm.

Unfortunately the dream came crashing down as I got home and realized now I had to chop it.  Am I the only one that HATES chopping pineapples?!?!  Such work to get to the fruit, and then even more to make sure you don’t get any of the core or the eyes (is that what they’re called?!) in your pieces.  Apparently I wasn’t successful because my daughter promptly spit her first bite back in the bowl.  Whoops!

Since I still have a pile of fresh ginger from all the Chinese New Year partying, I thought it would be good to make this recipe from a Comfort Food special edition of Clean Eating.  Somehow this yummy recipe is not on the internet so I have to post my own ghetto picture…

Pineapple Ginger Meatballs

INGREDIENTS

• 1 lb extra lean ground beef (or pork, chicken, or turkey)
• 1/3 cup quick-cooking oats
• 1 medium jalapeno pepper, seeded and finely chopped
• 1 TBSP plus 1 tsp fresh grated ginger root, divided
• 2 egg whites
• ¼ tsp sea salt, divided
• 1 TBSP safflower oil
• ½ cup finely chopped red onion
• 1 cup diced fresh pineapple
• 3 TBSP dried unsweetened apricots
• 1 ½ TBSP balsamic vinegar
• 3 packets stevia
• 2 cups cooked whole-wheat couscous
• 1 oz slivered unsalted almonds
• ¼ cup chopped green onion
• 2 TBSP chopped fresh cilantro

INSTRUCTIONS

1. In a medium bowl, combine meat, oats, jalapeno, 1 TBSP ginger, egg whites, black pepper, and 1/8 tsp salt. Shape into 24 meatballs. In a large nonstick skillet, heat oil on medium-high. Add meatballs and cook until browned, stirring frequently, about 5 minutes.
2. Coat a slow cooker with cooking spray.  Add red onion to cover bottom, top with meatballs, cover and cook on high for 2 hours or until no longer pink in center.
3. In a small bowl combine pineapple, apricots, vinegar, ¼ cup water, stevia, and remaining 1 tsp ginger. Pour over top of meatballs and cook for 15 more minutes.
4. In a large bowl toss couscous with almonds and green onion. Divide couscous mixture among serving bowls. Gently stir meatball mixture and spoon over top of couscous. Sprinkle with remaining salt and cilantro.
5. Serves 4 (1 cup meatball pineapple mixture and ½ cup couscous mixture)

NUTRITION: Calories 381 / Fat 12 g / Carbs 38g / Sugars 10 g / Protein 30 g / Fiber 4 g

Becca’s thoughts:

To make it healthier I used turkey, only 1/2 TBSP oil, and no salt and it still tasted great.  I also don’t own Stevia so I just used some cane sugar, but I wonder if it even needs that.  Next time I’ll try it without.  Also the meatballs were VERY soft and broke apart easily while browning.  I would suggest baking them instead or making them with just one egg white.

Tour de Cure

If you have been checking this blog, you probably have goals for healthier eating this year.  I’m loving that we can work together on this…though I’m a bit sad I can’t seem to be able to pawn off any leftover delicious homemade cookies on anyone.  Way to be strong!  Someone even decided to join me in my 90-day dessert fast, which made me think maybe some of you want to join me in one of my fitness goals for the year…ride a CENTURY!  Yes, that’s one hundred miles on your bike.

Now, if that seems a little far or a little intense, don’t worry.  You can still join in the fun without going all the way.  There are shorter courses of 15, 25, 45, or 75 miles.  For those who don’t know, the Tour de Cure is a ride sponsored by the American Diabetes Association to raise funds and awareness for curing Diabetes.  You all know what an epidemic this has become in our country, but maybe it has affected you personally like it has me…my dad and one sister both have it.

The ride is May 12th up at Lake Sammamish, you can go to the main website for more information, or if you’d like to join my team, you can go do my page.  If you aren’t even feeling up for the 15 miles, you can simply donate on my page as well.

Let me know if you have any questions…hope to ride with you soon!

More Noodles, More Good Luck

Since the Chinese New Year celebration officially lasts 15 days, I figured we’d better keep the Asian food coming a little longer.  I hope I’m not the only one out there that loves it!  And one thing I really love about Asian food is Peanut Sauce.  I feel like pretty much everything tastes better with a little peanut butter in it!  So this recipe is great because it gives you that peanutty goodness, but also a lot of fresh veggies so you feel better about eating it.  It comes from Cooking Light.

You’ll notice it’s a little carb heavy and protein deficient, so I like to chop and boil 2 packs of extra firm tofu to throw in there and balance it out.  Please don’t tell me you hate tofu…it is so deliciously creamy, especially in this.  I mean, didn’t we just establish that everything is better with a little peanut butter on it?  Tofu is no exception to that.  If you can’t bring yourself to do it, two pounds of cooked chicken is a fine substitution.

Just keep in mind this is already quite a lot of food, so when you add the meat to it, it makes a ton.  If you aren’t feeding a pile of people, feel free to half it so you don’t go leftover crazy days on end.

Peanutty Noodles

• 2  carrots, peeled
• 1 tablespoon vegetable oil, divided
• 2 teaspoons grated peeled fresh ginger
• 3  garlic cloves, minced
• 1 cup fat-free, less-sodium chicken broth
• 1/2 cup natural peanut butter
• 1/4 cup low-sodium soy sauce
• 3 tablespoons rice or white wine vinegar
• 1 teaspoon chili garlic sauce
• 1/4 teaspoon salt
• 2 cups red bell pepper strips
• 1 pound snow peas, trimmed
• 8 cups hot cooked linguine (about 1 pound uncooked)
• 1/2 cup chopped fresh cilantro

Preparation

Shave the carrots lengthwise into thin strips using a vegetable peeler, and set aside.

Heat 1 teaspoon oil in a small saucepan over medium heat. Add the ginger and minced garlic; sauté 30 seconds. Add chicken broth and the next 5 ingredients (broth through salt); stir until well-blended. Reduce heat, and simmer 7 minutes, stirring occasionally. Remove from heat, and keep warm.

Heat 2 teaspoons oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add bell peppers and snow peas; sauté 5 minutes or until tender. Remove from heat. Combine carrot, peanut butter mixture, bell pepper mixture, and linguine in a large bowl; toss well. Sprinkle with cilantro. Serve warm or at room temperature.

 

 

Happy Chinese New Year

That’s right…today we embark upon the Year of the Dragon, so to commemorate that I thought it best to highlight some Asian cuisine this week.  Of course, today’s recipe comes from Rachael Ray, so I will not call it authentic, but I WILL call it delicious.  It seems that most foodies have strong opinions about Rachael Ray, so I apologize if you hate me sharing her stuff!  Personally I will probably never understand how she got her own talk show, as I prefer watching her cooking show on mute, but she does have a lot of good go-to recipes.

Anyway, as a general rule the Chinese are a very superstitious people with many traditions upheld to bring good luck, and others to avoid bringing bad luck.  The New Year has many such traditions, and one way to bring yourself good luck throughout the coming year is to eat noodles.  Noodles are actually a symbol of longevity, so I felt it double appropriate to highlight noodles this week since longevity is what this blog is all about (not to mention the meaning of the character up there on the right!)

Spicy Shrimp and Bok Choy Noodle Bowl

• 3 tablespoons vegetable oil
• 2 teaspoons crushed red pepper flakes
• 4 cloves garlic, chopped
• 2 inches ginger root, peeled and cut into very thin matchsticks or grated
• 1/2 pound shiitake mushroom caps (a couple of cups), sliced
• 1 medium bok choy, trimmed and cut into 3-inch pieces, then cut into sticks lengthwise
• Salt and pepper
• 1 quart chicken broth
• 1 cup seafood stock, available on soup aisle or 1 cup clam juice
• 1 1/2 pounds medium shrimp, peeled and deveined
• 1/2 pound vermicelli (thin spaghetti)
• 4 scallions, cut into 3-inch pieces, then shredded lengthwise into thin sticks

Directions

Heat a medium soup pot over medium-high heat. Add vegetable oil, 3 turns of the pan, crushed red pepper flakes, garlic, ginger, mushrooms, and bok choy, then season with salt and pepper. Add chicken broth and seafood stock or clam juice. Put a lid on the pot and bring soup to a boil.

Add shrimp and noodles and cook 3 minutes. Add in scallions and cook 2 minutes, then turn off soup and let it sit 2 to 3 minutes more. Adjust salt and serve.

**Rachael says this serves four, but I’m scaling this nutrition info to six portions, as we eat smaller meals throughout the day instead of her monster portions.**

Also, to make this a little healthier, just use 1 tablespoon of oil while cooking the vegetables, you definitely don’t need 3 in my opinion!

NUTRITION: Calories 301 / Fat 11 / Carbs 28.5 / Protein 37.5 g / Fiber 2 g

If you are in need of a little more luck for this year than you feel noodles can provide, eat some tangerines, dumplings, whole fish (yes, head and tail included!!), and spring rolls.

Gongxi Facai!