** GOOD FOOD ** Buttermilk Pecan Fish Filets ** Delicious**

Ingredients

Serves 6 to 8

6 to 8 (6-oz) tilapia fish filets (cod or catfish fillets also work well)

1 cup buttermilk (you can make a substitute by combining 1 tbsp of lemon juice or vinegar with 1 cup of milk. Stir and set aside for 5 minutes before proceeding with the rest of the recipe.)

1 large egg, slightly beaten

1 tbsp poultry seasoning, divided

1 tsp salt, divided

1 tsp ground black pepper, divided

1/2 tbsp hot sauce

1 1/2 cups breadcrumbs or finely crushed cornflakes

1 cup ground pecans

1 tbsp paprika

1/4 tsp cayenne pepper

3 tbsp vegetable oil



Directions
 

Using a medium-sized bowl, combine the buttermilk with the egg, 1/2 tbsp of the poultry seasoning, and 1/2 tsp of the salt and the pepper and the hot sauce and mix well. Set the bowl aside.


In another bowl combine the breadcrumbs or cornflakes, the ground pecans, the paprika, the remaining poultry seasoning, salt, and pepper and the cayenne pepper. Mix well. Dip the fish fillets in the buttermilk mixture, then into the seasoned crumb mixture.


Place the 2 tbsp of the oil in a large, non-stick pan and place it over medium-high heat. Brown the fillets in batches, 2 to 3 at a time, do not crowd the pan. Cook 3 minutes on each side or until fish flakes easily when tested with a fork. Repeat the procedure with the remaining oil and fillets. Serve immediately.




 

MEGA-Healthy and Super-Delicious

 Banana, Blueberry & Buttermilk Smoothie

The Kitchen Diva, Angela Medearis, whips up a nutrient-rich meal using her key ingredient - buttermilk. Surprisingly, buttermilk does not contain butter. Similar to yogurt, buttermilk contains living microorganisms that become active in your intestines to help with digestion by fighting bad bacteria and stimulating the immune system. Take advantage of these benefits now with the recipe below!


Ingredients


 
Serves 2

1 banana, ripe, peeled and cut into chunks

1/2 cup frozen blueberries

1 cup buttermilk

1 tbsp organic honey

1 tsp vanilla

1/2 tsp cinnamon

4 ice cubes

Directions

Place banana, blueberries, buttermilk, honey, vanilla, cinnamon and the ice cubes into the blender and process until smooth.

 

Divalicious Chicken Pie

This healthy version of chicken pot pie by the Kitchen Diva, Angela Shelf Medearis, uses sweet potatoes to provide a hearty and nutritious filling, and increases the amount of vegetables typically used in the dish. Buttermilk combined with heart-healthy biscuit mix creates a light, easy-to-prepare topping that is far lower in calories but just as flavorful as the traditional pie crust.


Ingredients



Makes 6 servings

2 tbsp heart-healthy butter blend

2 tbsp olive oil

1/2 cup chopped onions

2 clove garlic, minced

2 tbsp poultry seasoning

1/2 tsp salt

1 tsp pepper

1 tsp coarse, grainy mustard

1/2 cup flour

2 cups low-fat, low-sodium chicken stock

2 cups water

1 tsp Worcestershire sauce

1 1/2 cups (1/2-in) diced, peeled sweet potatoes

1 cup diced cooked chicken

3 cups cooked, fresh vegetables or 2 cups frozen vegetables

2 cups reduced fat all-purpose baking mix

1 cup buttermilk

1 egg

Butter-flavored cooking oil spray


Directions

In a large saucepan over medium heat, melt butter and add in the olive oil. Stir in the onions, garlic, 1 tbsp of the poultry seasoning, 1/2 tsp of the salt and pepper, and the mustard. Cook for 3 minutes until the onions soften. Stir in the flour and cook stirring constantly 2 minutes. Slowly whisk in stock, water, and the Worcestershire sauce until the mixture smooth.


Bring the mixture to a boil and add in the sweet potatoes. Cook on low, stirring frequently until sweet potatoes are tender, 6 to 10 minutes. Stir in the chicken and the vegetables and remove from the pot from the heat. Spray an 8 x 11 in (2 qt) baking dish with the cooking oil. Pour the chicken and vegetable mixture into the pan.


Pre-heat the oven to 400 ° F. Whisk together the baking mix, buttermilk, egg and the remaining 1 tbsp of the poultry seasoning, and the remaining 1/2 tsp of the salt and pepper. Mix until well blended. Spoon the batter over the chicken and vegetables. Bake for 30 minutes, or until the top is golden brown and the juices bubble around the edges of the pan.
 

The Kitchen Diva’s Energy-Boosting Stuffed Bell Peppers

Exhausted all the time? The culprit may be poor nutrition. Make this stuffed pepper recipe your new go-to meal to get your energy levels up. It’s full of vitamins A and C which fight stress and exhaustion, respectively.


Ingredients


Makes 8 servings, 2 stuffed pepper halves per serving

8 red, yellow, or orange bell peppers or a mixture of all (about 4 lbs)

2 tbsp canola or olive oil, divided

1 medium-sized yellow onion, chopped

4 garlic cloves, peeled and minced

1 tsp salt

1 tsp ground black pepper

1 tbsp chili powder

1 tbsp ground cumin

16 oz fresh Italian turkey sausage, removed from casing or lean ground turkey (You can use pre-cooked turkey or slices of deli turkey cut into small pieces and use it in place of the turkey sausage, if desired.)

1 (16 oz) jar chunky salsa, mild or hot

2 cups fresh baby spinach, rinsed and chopped or 1 (10 oz) package chopped spinach, thawed and squeezed to remove moisture

1 cup cooked quinoa (optional)

1 cup cooked brown rice

1 cup low-fat cheddar cheese

2 large avocados, peeled and pit removed, sliced

1/2 cup low-fat Greek yogurt

1/4 cup finely chopped fresh basil leaves


Directions

Preheat oven to 375°F. Cut the peppers in half lengthwise, slicing from the stem to the bottoms, leaving the stems intact. Remove the white pithy ribs near stem and down length of inside. Remove the ribs and seeds and discard. Place the peppers in a shallow 13 x 9 inch baking dish. Drizzle the peppers with 1 tablespoon of the oil. Cover the dish with foil, and bake the peppers 15 to 20 minutes, until they start to soften.

Meanwhile, heat the remaining 1 tablespoon of the oil in a large skillet over medium-high heat. Add the onion, garlic, salt, black pepper, chili powder, and cumin; cook until the vegetables are softened, about 3 minutes. Add the sausage to the skillet. Cook, breaking it up with a slotted spoon or potato masher, until lightly browned, about 5 minutes. Add the salsa and the spinach, and cook, stirring occasionally, about 5 minutes. Remove the skillet from the heat and stir in the cooked brown rice and quinoa (optional).

Carefully fill the pepper halves with the turkey mixture. Cover the dish with foil, and bake until the filling is hot and the peppers are tender, 20 to 25 minutes. Remove foil, and sprinkle the cheese over the top of the peppers. Return to oven; bake, uncovered, until cheese has melted, about 7 to 10 minutes. Top the peppers with a heaping tablespoon of the yogurt. Place slices of the avocado on top of each pepper. Sprinkle with the basil. Serve immediately.
 

The Kitchen Diva’s Power Bars

These energy-packed bars are the perfect on-the-go snack when dinner is still hours away. Individually wrap them for a homemade jolt of nutrition you can throw in your purse.


Ingredients

Makes 20 bars

Butter-flavored cooking spray

1 cup quick-cooking rolled oats

1/2 cup raw unsalted sunflower seeds

1/2 cup toasted wheat germ

1/4 cup whole wheat pastry flour

1/2 cup dried apricots

1/2 cup raisins

1/2 cup raw almonds

1 small, ripe banana

1 cup non-fat vanilla yogurt or 8 oz of soft, silken tofu

1/2 tsp ground cinnamon

1/2 tsp nutmeg

1/3 cup pure maple syrup or agave syrup

1 tsp vanilla

2 large eggs



Directions

Preheat the oven to 350°F. Coat a 9x13-inch baking pan with cooking spray or line with wax paper.

Place the oats, sunflower seeds, wheat germ, flour, apricots, almonds and raisins in a food processor and pulse until the mixture is coarsely chopped. Add the banana, yogurt or soft tofu, cinnamon, nutmeg, syrup, eggs and vanilla, and pulse 6 or 8 times until the mixture is well combined. The mixture will be sticky.


Transfer the mixture to the baking pan and spread it out evenly using the back of a spatula sprayed with cooking oil spray, or by running your hands under cold water and using them to press the mixture evenly into the pan.


Bake until just done, about 15 to 18 minutes. Remove from the oven and allow to cool and firm up, about 5 minutes. Cut into 20 squares and package into individual portions by wrapping in wax paper, plastic wrap or small, re-sealable bags.


Variation: You can exchange the suggested ingredients for your favorite dried fruit or nuts. Dates or prunes can be used instead of the dried apricots; dried cherries or dried cranberries can be substituted for the raisins; walnuts or pecans can be used instead of the almonds, if desired. Additionally, adding in bland, soft, silken tofu is an excellent way to add protein to the bars, and is less expensive than protein powder.
 

Crush-Your-Cravings Pesto

Here’s a pesto that will please your taste buds while it crushes your cravings. When served with whole grain crackers, this pesto contains all 5-appetite suppressants suggested.
 

Ingredients
 
2 cups fresh basil
1 cup kale
1/2 cup pine nuts
½ green apple, sliced
1/2 cup olive oil
2 tbsp red wine vinegar
1 clove garlic
¼ tsp pink rock or grey sea salt

Optional ingredient: 1 tsp EGCG extract


Directions

Put all ingredients in a blender or food processor. Blend on high until desired paste/consistency is reached. Store in airtight glass jar in fridge or freezer.

Serve with whole grain (high bran) crackers.


 

Crush Your Cravings With 5 Appetite-Suppressing Foods

Do you struggle with cravings? They aren’t your fault! It turns out that our hormones cause our cravings. Hormones are the messengers that influence how we feel, what we want, and how fast our body stores fat.

When your stomach is empty, it produces a hormone called ghrelin that causes hunger. Think of ghrelin like the gremlin that is sabotaging your weight loss efforts. If you let yourself go hungry, your cravings will be too intense to resist!


The trick is to stay full. The way to get rid of the “ghrelin gremlin” is to eat wholesome foods that suppress your appetite. No gimmicks, no crash diets, just consistent tools to help you stay full and satisfied. By reducing your calorie intake by 500 calories a day, you could lose 50 pounds in a year. This can be as easy as cutting back on 3 ounces of potato chips or one cheeseburger a day.

An Apple a Day Keeps the Doctor Away

Avoid extra visits to your doctor due to unbalanced blood sugar. Soluble fiber in apples, called pectin, reduces the amount of sugar and calories that’s absorbed into the bloodstream after a meal. That’s good news for folks who want to prevent type 2 diabetes, but it also makes apples one of the best snacks for dieters. Apple pectin prevents spikes in blood sugar that lead to increased fat storage. It will help you avoid the blood sugar “crash” that leaves you craving more food.


How long it will keep me satiated? 
Apple pectin can keep you full for 1-2 hours.


When should I eat it?
Eat an apple before or after a meal to help keep you full faster and longer, or between meals to help keep blood sugar balanced. Consider adding apple pectin powder to yogurt, porridge/oatmeal or shakes.

 

Banish Hunger With Bran

Fiber is a type of carbohydrate you can't digest. This is great news for weight loss because it means fiber has no calories. One of the richest sources of insoluble fiber is wheat bran.


How long will it will keep me satiated?
Fill up your stomach with a large glass of water and 1 or 2 tablespoons of bran and you will stop the release of the hunger hormone ghrelin for approximately an hour (results will vary depending on the person). Bran absorbs water and moisture in the stomach, becoming a sponge. It physically expands in the stomach and makes you feel full, so you will eat less. Start off taking small amounts and gradually increase the dose depending on how your body responds.

Note: Wheat allergies are becoming more common. Rice bran will work as effectively as wheat bran.


When should I eat it?

Take bran with meals. Make sure to consume enough fluid to create the sponge effect. Bran is great in shakes or apple sauce, where the liquid is built into the food. Drink lots of liquid because if you don’t, then the fiber can become like cork in your digestive tract and cause painful cramps or constipation. The best time to have wheat bran would be at breakfast, after dinner or before bed. If you’re going to have fiber alone between meals, then accompany it with at least 12 ounces of water

 

Go Green to Get Lean

Green tea contains an amazing phytonutrient called EGCG (epigallocatechin gallate) that increases the hormone CCK (cholecystokinin), which is responsible for creating the feeling of satiation. Feeling full between meals is the greatest weapon against the battle of the bulge. EGCG also stimulates your metabolism by activating thermogenesis, which means your cells are burning energy – including fat!


How well does it work?
In the short-term, this may help you feel satiated for 2-4 hours, depending on what kind of meal you ate recently. Over the long-term, if you drink green tea daily, it will help prevent storage of excess fat and improve your body’s fat-burning ability. Because it also affects your appetite-regulating hormones, it can change how your body metabolizes food and handles cravings.


When should I take it?
EGCG liquid or tablets are a great tool to keep in your purse or pocket so you can avoid cravings when out shopping or at work. You can drink tea before, after and between meals.


Note: Whole-leaf green tea contains fluoride that may disrupt thyroid function so consider taking EGCG extract if you suffer from hypothyroidism.
 

Divine From the Vine

Many people have heard about the health benefits of red wine. When you ferment red wine long enough, it becomes red wine vinegar. And while you wouldn’t want to drink a glass of red wine vinegar, it’s still a healthy, appetite-suppressing addition to your meal. Acetic acid, the active ingredient in vinegar, helps keep food in the stomach for a longer period of time, so release of the hunger hormone ghrelin is delayed. Vinegar also improves digestion, and it helps you feel full faster and for a longer period of time.


Acetic acid also helps prevent spikes in blood sugar following and will lower the glycemic index of many foods. Red wine vinegar contains nutrients such the antioxidant resveratrol that has been shown to protect the heart.

A dose of approximately 2 tablespoons will provide the best results, and blood levels of sugar and insulin remained normalized for at least 45 minutes after women and men ate a meal of vinegar and white bread. If vinegar can help people cope with high glycemic foods like white bread, then imagine how effective it would be if you ate healthy whole grains.


You can expect it to fight cravings for 1-1.5 hours, depending on the contents of the meal consumed, but the effects of increased fat metabolism in the liver can extend more than 3 hours after a meal!


When should I take it?
One tablespoon of red wine vinegar mixed with sparkling water makes a great cocktail. Drink this with meals to support digestion and regulate your blood sugar. Another study showed that taking vinegar at bedtime helps regulate blood sugar levels the next morning.

Pining for Pine nuts
 
Many diets say that fats are to be avoided because they are high in calories, but not all fat is created equal. The omega-6 fatty acid found in pine nuts called pinolenic acid has been shown to increase the release of satiety hormones. This type of fat can actually promote weight loss and reduce food intake. Pinolenic acid appears to be particularly effective at stimulating the release of CCK (cholecystokinin), the hormone that works as a hunger suppressant. Additionally, pine nuts effectively improved satiety and increased CCK in overweight, post-menopausal women.

What should I expect?
The satiety effects of pine nut oil lasts at least 30 minutes, but may not carry over into next meal. Some people may experience a longer feeling of satiety as pinolenic acid affects hormone release. In some cases, the sensation of fullness could last up to 2 hours.



When should I eat them?
Pine nuts make a great snack on the go. Consider making the delicious pesto (recipe on the next page) and adding it to your vegetable side dish, salad or whole grain noodles. Be sure to enjoy pine nuts and pine nut oil raw to protect the health qualities of the oil.