Press an olive and you get one of the healthiest fats in the world. The main benefit of olive oil is that it lowers “bad” LDL cholesterol and raises “good” HDL cholesterol, thanks to its monosaturated fats.
Olive oil is also packed with antioxidants called phenols, which may protect artery walls from cholesterol buildup.
Featured kitchen item: Potato Ricer
A potato ricer (also called a ricer) is a kitchen implement used to process potatoes or other food by forcing it through a sheet of small holes, which are typically about the diameter of a grain of rice.
The benefit to using a potato ricer instead of mashing the potatoes by hand is that the potato ricer achieves a uniformly smooth consistency with no lumps. And an electric mixer or food processor can overwork the starches, producing a gluey product.
Featured One Dish Meal: Mashed Potato Turkey Pie
4-6 Servings; leftovers freeze well for another meal
2 tablespoons olive oil
1 whole yellow onion, chopped
2 cloves garlic
2 teaspoons dried thyme
5 tablespoons flour
2 cups chicken broth
3 cups cooked turkey, cut into small bite-size pieces
2 cups frozen green string beans, slightly chopped
3 tablespoons chives, thin sliced
Salt and pepper, to taste
4 cups mashed potatoes, cooked earlier
Heat olive oil in large skillet over medium heat. Stir in onion, garlic and thyme. Cook about 10 minutes. Add flour and one cup of broth to a jar and shake well until there are no flour clods. Pour over onion and garlic mix, stir for about 2 minutes; slowly add remaining cup of broth. Simmer until it's a thick gravy consistency. Stir in cooked turkey and frozen green beans. Season with salt and pepper.
Ladle turkey mixture into a 2-quart baking dish or large cast-iron skillet. Stir prepared mashed potatoes with chives, and spread mashed potatoes over the top. Bake at 400 degrees until filling bubbles and top of potato peaks are golden browned, 25-30 minutes. Cool for about 10 minutes before serving.
Tip: Spritz potato top with Pam Olive Oil 10 minutes before done to brown. Serve hot with a frosty mug of Pumpkin Shake.
Featured Beverage: Pumpkin Shake
2 servings
4 ounces chilled canned pumpkin
1 1/2 cups cold milk
8 teaspoons sugar or substitute Stevia sweetener
1/8 teaspoon cinnamon
1 teaspoon vanilla
Simply combine everything in a blender, blend until smooth, enjoy or refrigerate in a separate bowl of ice to keep real cold. Swish before serving in a beer glass.
One-Dish Nutrition: 545 Calories; 52g Carbs; 148mg Cholesterol; 26g Fat; 26 Fiber; 26g Protein.
* Source: WishfulChef.com
The right nutrient-rich food and drink make for healthy bodies, and the right kitchen utensils make cooking easier. Most kitchen cooks have the basics: Mixing bowls, measuring cups and spoons, pastry brush, peeler, kitchen shears, pans and skillets, thermometer, graters, tongs, can openers.
You want to add a potato ricer
to your kitchen. Beverages are important, too. The human body is made up of about 60 percent water. It's vital to drink plenty of water to nourish the body, joints, temperature, spinal cord and brain. It has no calories and is generally refreshing. It's difficult for many to drink an 8 ounce glass of water every hour, so try to drink a big drink in the morning, at lunch, before or after dinner and before bedtime.
Don't forget. You want to create meals with memories.