Easter Recipes

A few great recipes that will leave your guests feeling impressed and satisfied.

Open Face Egg and Asparagus Panini

• 8 pieces of sliced whole grain bread, 1 inch thick
• 8 eggs
• 12 asparagus
• ½ c olive oil
• ¼ Parmesan cheese
• ½ micro greens for garnish
• Salt and pepper

1. Cut the asparagus lengthwise and blanch in salted water.
2. Preheat oven 350 degrees Fahrenheit
3. Slice whole grain bread into 1 inch slices and coat with olive oil and salt.
4. Toast in the oven for 3-6 minutes to a light golden brown or crisp, but not burned.
5. Fry eggs in a large nonstick sauté pan (cook 4 at a time max) and place a lid over the top to cook the eggs through. Salt and pepper the eggs before placing the lid.
6. Repeat step 5 for the remainder of the eggs.
7. Slide the eggs on to a cutting board and cut them to separate them.
8. Place three blanched asparagus per toast and slide an egg on top; add Parmesan and garnish with micro greens.
9. Serve!

Penne Pasta and Goat Cheese Trifle

• 1 lb penne pasta
• 1 c goat cheese
• ½ c of ½ and ½
• ½ c pesto*
• 1 c sun dried tomatoes
• Salt and pepper
• Micro greens for garnish

1. Boil pasta in a pot of salted water.
2. Make pesto and set aside.
3. Whisk goat cheese and ½ and ½ together; set aside.
4. In a large bowl, toss the pesto and pasta together.
5. In a large casserole dish or bowl, first layer the pasta, then spread the goat cheese and top with sun dried tomatoes and garnish with micro greens.
6. Serve room temperature.
7. Enjoy!

Scrambled eggs with Smoked Salmon, Cream Cheese, Dill and Capers

Ingredients-

6 eggs

2 tbsp butter

2 tbsp canola oil

3 pieces of smoked salmon torn into smaller pieces

2 tbsp capers

¼ c cream cheese

A few sprigs of fresh dill

Salt and pepper to taste

Directions-

In a large mixing bowl beat 6 eggs add a pinch of salt and pepper. In a large sauté pan heat on medium a little canola oil and butter. Next, add the eggs and let them cook for a few minutes. Then, fold them gently into the center by scraping the bottom and turning over in the pan. When your eggs are close to being finished add strips of smoked salmon. Continue to cook until the eggs are done. On each plate, place a dollop of cream cheese, a few capers and a small piece of fresh dill.

Crepes with Nutella and Strawberries

Ingredients-

2 beaten eggs

1 ½ c milk

1 cup all-purpose flour

1 tbsp canola oil

Zest from ½ lemon

1 cup fresh cut strawberries

½ cup Nutella

Extra-fine powdered sugar

Directions-

In a bowl mix all of the ingredients together well. Heat a 6-inch skillet grease lightly. Pour enough batter to lightly cover the pan. Once it moves freely in the pan, flip. Take it out after it is cooked and separate crepes in between parchment paper or wax paper. Fold crepes with fresh strawberries and Nutella in the middle. Let your kids sprinkle powdered sugar if the want.

"If you want something very quick layer vanilla yogurt with fresh fruit to make a pretty parfait. Make an edible centerpiece by cutting up fruit and put it in a hollowed out pineapple, recommends Moran.

For more of Moran's quick tips, lessons and recipes which are archived by topic. Moran welcomes questions about food, cooking and life in the kitchen via e-mail at mary@hailmarysinc.com. For more information, visit http://cookingwithmary.blogspot.com/.

Tomato Mania for the Novice Grower

Today, after a meeting, I was on my way home when a huge sign caught my eye. It said Tomato Mania today through Sunday. I thought to myself, tomatoes, hmmm! Last year, a few seedlings managed to fall out of my trash bag and plant themselves into the ground. Effortlessly, grape tomatoes grew and I was able to reap the benefits. I may have mad skills in the kitchen, but the garden is a different story.

As I was turning into the parking lot, I remembered the success of my volunteer tomato plants and the joy it brought me when the tomatoes turned bright red. Also the extra joy as I added them to my salad. It would be amazing to have an entire summer of sun ripened homegrown tomatoes. Not to mention the average price of one large heirloom tomato costs as much as one seedling.

I immediately decided to seek out the most knowledgeable person there and the one who was in charge, Scott Daigre, the owner and creator of Tomato Mania. Tomato Mania was created to offer anyone common to rare tomatoes. The success is so huge he takes it across the country.

10 Steps for the novice tomato grower

1. Begin-Start planting after the last freeze.
2. Soil- Make sure your soil is good and, if it isn’t, amend it with organic composts and build it up. You might even try placing a whole egg under the soil to add calcium. Most importantly, keep the soil balanced and don’t use chicken manure (nitrogen loaded), as it will off-balance it.
3. Quantity- Grow three to five sturdy hybrids (the perfect amount to begin). Eight is a lot and maybe too many.
4. Types-
1. Cherry tomatoes are the toughest species with more give and are harder to kill.
2. Middle of the road hybrids- Better Boy and Sweet Tangerine
3. Three heirlooms- Jaune Flame, Gardeners Delight, German heirlooms
4. Red cherry tomato Nyugu- chocolate insides
5. Good Buys-pineapple, Kellogg’s breakfast, any reds, Noir de Crimee and Paul Robeson
5. Plant- Cherry tomatoes can be planted in a pot, but most tomatoes should be planted in the ground. Choose either Indeterminate (keep growing up) or Determinate (grows and stops). Indicated by a D or an I on the tag. Take your space into consideration and choose accordingly.
6. Steak- Hold the tomato plants up with steaks, cages or spread along a fence (favorite). The most important part is to give them air. Ties- something soft, “Stockings are what my grandmother used,” Daigre said.
7. Water- Most people water too much. Test with a pencil by sticking into the ground and then remove it. If the bottom of the pencil is dry you need water, but if the bottom of the pencil is wet, then stop.
8. Pesticides and Pest Control - Assess the situation. It’s best to check on your plants daily so you know what’s going on with them. Next, decide whether you can spray the bugs off with a hose, pick them by hand, use ladybugs or if you have to use a pesticide (organic is preferable).
9. Harvest- Pick tomatoes when they’re soft and ripe. Bright in color, firm but soft to touch. Avoid picking when they’re not full color or before they are overly soft. When growing heirlooms, make sure you know their true color and as they change color you know when to pick them.
10. Store- In the kitchen on a cool counter, avoid sunlight and the refrigerator. Best if stored blossom side down. Don’t wash them until you are ready to eat them.

After a long discussion, I packed up my six tomato plants and ladybugs and was on my way home. Before I could get too far, a bride and groom arrived to take part in all of the action.

“A bride and groom showing up for Tomato Mania, this is a first,” Daigre said.

I got home and unloaded my tomato plants, excited about the summer ahead and the possibility of homegrown tomatoes. I picked a perfect spot and planted my six different varieties as Daigre had instructed. Now, I just wait, water and see.

Thanks for all the help, Scott, and I wish you luck with Tomato Mania!

For more information about Tomato Mania, please check out their Web site.

Tomato Factoids:

Health Benefits of Tomatoes-

a. Aids digestion

b. Strengthens stomach

c. Diuretic

d. Energizing

e. And loaded with Vitamin C and Potassium

The Tomato originated from South America and Mexico.

Heirloom Tomatoes are tomatoes where seeds have been passed down from generation to generation. The heirloom tomato is usually an irregular shape, may have large brown cracks on the skin and comes in a rainbow of colors. They run anywhere from $1 to $6 a piece but worth every penny.

Hybridized Tomato seeds can’t be cultivated and were created to be disease resistant, heat tolerant, etc.

Tomatoes range in taste from sweet +3 to sour -3 and a perfect tomato is 0. Heinz Ketchup uses a 0 tomato so that they always know how to season it.

Yellow Tomatoes are not as acidic as red tomatoes.

On Wednesday, I will be sharing tomato recipes that would be great for Easter or Passover.

Happy Cooking!

Chef Mary

Don't forget to sign up for Chef Mary's Newsletter mary@hailmarysinc.com

Ask Chef Mary Fridays...Bananas

Dear Chef Mary,

Thank you for supporting LLS. I worked for them for a few years planning fundraising events and was inspired all the time by patients and survivors. You are so right about how good nutrition before, during and after treatment helps with beating these horrible blood cancers. In your article you mentioned that bananas are good for patients during treatment and I’m just curious if you know why?

Sincerely,

Rogan

Dear Rogan,

Both Michael and Eva were true inspirations. I was so thrilled to have met both of them. Bananas are a great fruit and wonderful for patients in treatment. They are loaded with B6 but more importantly, Potassium. Potassium is an electrolyte that helps regulate fluids in the body.

When a cancer patient is going through treatment, it’s very common to have diarrhea and nausea. Eating bananas, or any foods high in potassium, helps regulate fluid and keeps fluid loss to a minimum. Bananas are soft and easy to eat if sores are present or chewing is uncomfortable.

In Michael’s case, bananas gave him energy and satiated his appetite when other foods didn’t work.

Rogan, I hope this was helpful!

Happy Cooking!

Chef Mary

Healthy Foods Helped Fight Cancer

After reading about Michael, a 30-year cancer survivor who had Non-Hodgkin’s Lymphoma as a child, and Eva, the Girl of the Year, at seven years old is now a three-year leukemia survivor, I was inspired by their courage and intrigued about their diets before, during and after treatment. The Leukemia & Lymphoma Society (LLS) encourages people to create fundraisers to raise money in support for LLS programs. I couldn’t turn away, so on Sunday afternoon I “Spaaad for a cure” and was able to talk to a few survivors among the donors enjoying the day and I was lucky enough to visit with a couple of them.

The first one was Michael. Michael, a humble and healthy man, was diagnosed at a very young age with Non-Hodgkin’s Lymphoma with less than a 5 percent chance of survival and, at that time, all medications and treatments were experimental. Michael was very fortunate because he had a mother who was taught about the importance of health and nutrition. Because all treatments were experimental, she found that keeping Michael at his best was extremely important. She made every meal count because that’s what she could control. He ate a healthy and varied diet of fruits, vegetables and lean proteins. Determined to persevere Michael as he underwent treatment.

A 30 year cancer survivor, Michael cherishes those early years of heightened awareness and encourages families to teach their children early about the importance of eating a well-balanced diet of whole foods that are grown from the ground whether you’re sick or not. He believes that eating healthy during childhood gave him a good foundation that helped him to overcome cancer.

Next, I met Eva. Healthy and vibrant, like any normal seven year old, but she was diagnosed with Acute Lymphblastic Leukemia at age four. Eva, beginning from infancy, was given an outstanding diet of homemade baby foods – vegetables like carrots, broccoli and peas. The baby food she made was from whole foods with no additives and steamed to a consistency that would puree easily. Eva's mother, Katie, took the time to plan and prepare her daughters meals on a regular basis so she wouldn’t be eating unnecessary sugars found in most baby foods today. She loaded Eva’s diet not only with vegetables but also fruits and good proteins.

After Eva was diagnosed, her mother turned to the doctor’s for help and treatment. During chemotherapy, she continued with her healthy diet but also included many comfort foods like macaroni and cheese, bacon and even clams.

“Busy families should plan ahead,” said Katie. “It’s the best way to go when it comes to feeding your kids what you hope they will eat. I do the worst job when I’m chasing the day. I stock the house with the things that are better for our family to be eating. If it isn’t available, then we tend to grab and go with whatever else is available.”

Now, Eva is in recovery and Michael is considered cured, they’re both very aware of their bodies. They know what works and what doesn’t. Most importantly they both love good foods that keep them strong. Katie insists that her daughter is willing to eat anything, where as other children her age are afraid of foods they are unfamiliar with. Michael continues eating all of the same things he was raised on. Healthy foods at an early age are not a cure for cancer but they definitely helped these two get through treatment and move on with their lives.

Though I never wish to face lymphoma or leukemia after meeting Eva and Michael, I now know it’s a beatable disease. They both had a strong foundation of healthy fruits, vegetables and lean proteins early on in their lives and it helped to create a balanced diet, which helped them fight their disease.

Eating and Treatment-

Many who undergo chemotherapy and radiation suffer from loss of appetite, nausea, changes in sense of taste or smell, lactose intolerance and several other eating problems. These issues can seem troublesome and frustrating but they eventually go away after treatment.

During Treatment-

1. Try to smell the foods before you buy them. If they won’t work in your system they will probably smell bad.
2. Wash all of your foods very carefully, including proteins. They can come with bacteria in the liquids found in the packaging.
3. Proteins are key to staying healthy.
4. When you find something you like, try adding different ingredients to give you new vitamins and minerals in your diet.
5. Salty foods, like bacon, can be delicious when you can’t taste anything else.

Foods Michael and Eva liked during treatment-

1. Bananas
2. Apples
3. Bacon
4. Eggs
5. Pancakes
6. Green onions
7. Mushrooms
8. All Soups (Ramen noodles)
9. Asparagus
10. Green beans
11. Ramen noodles
12. Tofu
13. Chicken

Foods Michael and Eva didn’t like during treatment-

1. Tomato sauce
2. Broccoli
3. Chocolate

Michael’s Super foods-

1. Apples
2. Bananas
3. Grape juice
4. Salmon, fresh
5. Broccoli
6. Asparagus
7. Squash

Please support Michael at http://los.mwoy.llsevent.org/pledge/index.cfm?mid=MBARR

LLS includes research, patient services, advocacy, public and professional education and community services.

St. Patrick’s Day Leftovers- Corned Beef Quesadillas

Now that St. Patrick’s Day is over, and usually there’s quite a bit left over, use what you’ve got with a few other ingredients to make a fun new meal. These meal ideas can make a great lunch for on the go.

St. Patrick’s Day leftovers-

Quesadillas with Shredded Corned Beef and Pepper Jack Cheese

• Tortillas
• Corned beef
• Pepper jack Cheese
• Cilantro Cabbage slaw*

In a large sauté pan, heat up 1 tbsp canola oil. Lightly cook two tortillas on both sides. Once they are both slightly crisp, lay one in the sauté pan and top with shredded pepper jack cheese and corned beef and then more pepper jack cheese. Place the tortilla on top. Flip tortilla once the bottom tortilla is well toasted. Cut into four wedges and serve with cilantro cabbage slaw.

Cilantro and cabbage slaw with lime juice and shredded apples

• ½ tbsp chopped cilantro
• 1 cup shredded purple and green cabbage
• ¼-shredded carrots
• ½ bell pepper julienne
• ¼ apple julienne
• 3 limes
• 2 tbsp olive oil
• Salt and pepper to taste

Combine everything in a mixing bowl. Serve with quesadillas.

Sourdough with Shredded Corned Beef Club

• Sourdough bread
• Leftover Corned beef (leftover is one word, check all in your doc)
• Thousand Island dressing
• Rye bread
• Cabbage slaw*
• Iceberg lettuce
• Roma tomato
• Havarti cheese

Cabbage slaw-

• ½ cup shredded cabbage
• ¼ cup shredded carrots
• 1 tbsp mayonnaise
• 1 tsp garlic powder
• 1 tbsp buttermilk
• Salt and pepper

Toast all bread

Begin by slathering both pieces of sourdough toast with Thousand Island dressing. Next, place one piece of sourdough (one word) toast down first and top with shredded corned beef and havarti cheese. Then, place the toasted rye on top of the havarti cheese. Finally, top the rye with corned beef, tomato and cabbage slaw and place the unused sourdough toast sauce side down. Put four toothpicks into each corner and slice into quarters.

Corned beef L T

• Corned beef
• Horseradish
• Mayonnaise
• Tomato
• Butter lettuce
• Toasted wheat bread

In a small bowl, mix the mayonnaise and the horseradish.

Toast the bread

Smear the horseradish sauce over both sides of the bread and stack shredded corned beef on the bottom, sliced tomato, butter lettuce and top with the other piece of toasted bread.

Serve!

The Cool Cabbage

The cabbage; a St. Patrick’s Day favorite is a great vegetable that should be included in your diet during the rest of the year. St. Patrick’s Day is a fun and festive time that celebrates an occasion with traditional favorites such as corned beef and stewed cabbage. The cabbage becomes a comfort food that people are drawn to because of taste, familiarity and tradition.

During the rest of the year it’s important to remember the great health benefits from the cabbage. No matter the color of green, white or purple, they’re loaded with vitamin C and studies have shown it has cancer-fighting components that help prevent colon and rectal cancer. They’re loaded with tons of phytochemicals and antioxidants that help your body fight against free radicals.

Though foods are always better in their whole state, many are enhanced by slight cooking methods. Cabbage, in the form of tea, can be used in many eastern remedies to cure things like the whooping cough, constipation and common colds and, believe it or not, even frostbite. Studies have shown that by concocting and steeping a few ingredients with the cabbage, a tea is created that can fight off these typical ailments.

Cabbage is part of the cruciferous family; the leaves create a cross formation at the base. For instance, the brussel sprout, cauliflower, broccoli, collard greens and kohlrabi are just a few on the long list. They offer some of the great properties that cabbage offers but are slightly more popular. These should be added, along with the cabbage, to your weekly menus.

Whether it’s chopped in a salad, steamed with other vegetables or sautéed with meats, cabbage is a terrific additive to many dishes and by reading the ingredient list on popular recipes you’ll find it’s already prevalent. Examples are pulled pork sandwiches with cabbage slaw, garden salads and mu shu chicken or pork.

The cabbage, forgotten for most of the year, is a prized vegetable on St. Patrick’s Day. By transferring some of those feelings of comfort to the vegetable the rest of the year may help you eat it on a more regular basis. There are plenty of health benefits that will encourage you to make an extra effort to include cabbage into your weekly eating routine and, believe it or not, it’s easier than you think.

St. Patrick's Day- Corned Beef Recipes

Dear Chef Mary,

What type of meat is Corned Beef? Can you make a healthier version of the traditional St. Patrick’s Day favorite?

Patti

Dear Patti,

Corned beef, the traditional St. Patrick’s Day favorite, is always made of brisket. It was described to me as the love handles of a cow. It’s a flat muscle that runs across the stomach. The brisket is a tough cut (meaning chewy, flavorful and demands slow, low cooking) of meat that has lots of fat.

You either buy the point or the round. The point is the pointed end that has more fat and the round is the leaner side with more meat but a little less flavor.

Most stores carry brisket that is prepackaged and already brined so all you have to do is braise it. If you want to make it a healthier way, consider using a different cut of meat such as the short rib or the chuck roll. They’ll give you a similar flavor but different consistency.

“You can try using the top portion of the short rib or chuck roll for a healthier version. These cuts of beef will give you a similar flavor with less fat because they’re located above the brisket. The chuck roll and short ribs are softer pieces of meat so they’ll give you a softer consistency,” said Art from Art’s Meat Market in Glendale California.

If you do decide to go for the healthier version, you’ll have to prepare the meat in your own kitchen. This means brining your meat for up to six days in preparation for the big day.

Consider brining your own Corned Beef to reduce the salt content. Reducing the salt may change the consistency but it will help reduce your sodium intake and decrease the salty flavor in the beef.

Patti, also make sure that you remember your portion size. You only need 4-6 ounces of meat so you can easily add extra calories if you eat more than that allotted amount. Just by sticking to a proper portion size you can enjoy eating something that is slightly unhealthy. Life in moderation!

Cheers, Patti, and Happy St. Patrick’s Day

Chef Mary

Eating at Disney Land

As I began my experience at the happiest place on earth, I considered the eating dilemmas that awaited me. Disneyland just in time for lunch. Instead of worrying about them, I embraced them as part of life.

As my group and I walked in we decided to eat immediately so we could get it out of the way. As I looked over the menu of hot dogs and french fries, I realized this day was going to be a challenge. I don’t love hot dogs but, at the time, I didn’t want to make everyone leave. I decided to make the best of it. On the kid’s menu I found a turkey dog that came with a bottle of water, fruit cocktail and a cool carry all box.

I received a little teasing for the bright and colorful box but I soon realized that I had made the right decision. The turkey dog combo was cheaper and came with healthier items. Despite the laughs from the group about the animated box, I felt quite comfortable with my selection. Trying to cut as many calories as possible I opted to use mustard and a bit of ketchup instead of mayonnaise. Satiated and ready to move on I decided that I had made it over the first hurdle. The food was cheaper, offered better portion size and came with both water and fruit as a side.

In the hustle and bustle of the day, I was very aware of what people were eating and I checked to see if there was anything new that I should try. Everyone was eating everything but what really caught my attention was the smell of the delicious churros that hung in the air. However, pressed for time and as the clouds were threatening, we preceded onward.

Next, we rode the Jungle Ride, Indiana Jones, Haunted Mansion and Pirates of the Caribbean. It was mid-afternoon and we were all starving again. At this point I changed my article to be about making a theme park and your diet work for you. After all, the benefits of a theme park are that you’re walking for hours and burn lots of calories. So I decided to splurge for the group and buy a deep-fried turkey leg and a chimmichanga. Split four ways, these two decadent treats were somewhat manageable.

At this point my experience was no longer about finding the healthiest foods but about being able to enjoy an experience with friends and not feel confined to a diet. I was living life to the fullest. I made the choice to split and not hoard and, when it was possible, I added things that would benefit me or contained less calories.

After our salty and high calorie snacks, plus the massive amounts of walking we were doing, I knew dehydration was a threat. I took the time to encourage my friends to drink water instead of sugar-filled sodas so we could enjoy our fun filled day.

Hydrated and slightly sick from inhaling the food, we went on more rides;Space Mountain, Peter Pan and Mr. Toad’s Wild Ride. We finished the day on the recently brought back Captain Neo. It was wonderful to step back in time, appreciate Michael Jackson in all his glory and see technology at its best in 198?.

As we left the theater the clouds were threatening to storm. Tired and full, we decided to buy our souvenirs and end the day on a high note. As we ran to get our souvenir, Mickey Mouse Ears, I came to the conclusion that I didn’t need or really want the much-anticipated churro. Even though I love them, I let my body decide instead of my desire. Churros will give me something to look forward to the next time I come to Disneyland.

In the beginning this day was about eating the best and the healthiest stuff I could find and then it became about enjoying the day and eating in moderation but still enjoying life. I felt like I could go with the flow and create a happy medium where I could feel comfortable eating with the group. I was confident in myself for making the best choices I could make.

The next day, it was back to my routine of green tea, good snacks, salads and lots of vegetables and good healthy proteins. Keeping a regular routine doesn’t mean that you have to miss out on all the so-called pleasures of life.

Similar to holidays where you indulge on foods that you don’t typically eat, a trip to an amusement park can offer the same challenges. It’s important to feel like you can be part of an experience and groups of people without feeling isolated because of a diet. You have to be smart about what you eat and make good decisions when a challenging situation arises. Don’t allow a lapse to become a relapse. If you can mentally allow yourself without guilt to indulge in high fat and calorie foods for a day it will make it easier to choose to go back to a healthier diet tomorrow.

Happy Cooking!

Chef Mary

This Friday I will be sharing some great St. Patrick's Day Recipes

Ask Chef Mary...How do Actresses' Look so Great on the Red Carpet?

Dear Chef Mary,

The Oscars are coming up on SUNDAY, as you know. I’m always amazed how flat actresses’ stomachs look in their dresses. Do they eat and, if they do, what do they eat?

Thanks,

Lucinda

Dear Lucinda,

Eating for the camera is an art. Actors and actresses usually have a team of people to help them plan out a regimen leading up to the event. It’s not just about eating right on the event day; it’s about keeping a very healthy diet up until the event. Though you may not want to go to such extremes, some of these tips do work for the average person to look their best in front of the camera. Here’s a break down that some actors tend to stick to. Pick and choose what you want to follow.

One month from the event-

1. Water consumption is key. Consume the recommended daily water intake as far in advance as possible. Your body will get used to the quantity of water and therefore can flush out toxins quickly with out retaining it.

The weeks before-

2. Remove wheat from your diet and any foods that may give you an allergic reaction- nuts, wheat, gluten, etc.
3. Incorporate lean proteins (article) into your diet.
4. Sweets should consist of fresh whole fruits; make them dark so you can really get your vitamins and minerals out of them.
5. Eat lots of greens and vegetables in either salads or as steamed sides.
6. Reduce your sodium intake by at least two-thirds.

The beginning of the 4th week-This week is crucial. It’s time to get serious.

1. Keep water intake as consistent as possible.
2. Try to stick to the leanest proteins possible such as halibut, egg whites, cottage cheese and chicken breasts.
3. Canned tuna should be avoided because of the high sodium level and beans should be replaced with one of the lean proteins from the lean protein_____??.
4. Use citrus and herbs as your main flavor enhancers.
5. Add fresh ginger and mint tea to help increase food digestion.

Two days before-

1. Continue with the list above
2. Remove bulky and gaseous-itemed foods like cabbage, broccoli, mushrooms and beans out of your diet. They tend to make your stomach look a bit bloated.
3. Keep water consistent.
4. No alcohol consumption.
5. Sleep at least 8 hours.

The day of-

1. Remove garlic, shallots and onions from your diet, as you don’t want the odor to linger in your breath or your pores.
2. Start your day with an egg white omelet with tomatoes, zucchini and bell peppers.
3. Snack on walnuts, cottage cheese, a small fruit smoothie or yoghurt with dark berries.
4. Eat a salad with spinach and vinegars and lean chicken and dinner-baked halibut with steamed non-gaseous vegetables.

Actresses not only stick to a very strict regimen but they also incorporate exercise like yoga, cardio exercises and Pilates into their day as well. It’s easy to maintain this schedule when you have a great team of people helping you out.

Lucinda, this a very long list of to do’s and may not be necessary for most people but, for a bride, anniversary or a big occasion, some of these hints might be helpful. Out of the entire list, avoiding alcohol the day before is the most important. Enjoy the Oscars!

Happy Cooking!

Chef Mary

For more great cooking tips, recipes and stories from Chef Mary, visit her blog. To learn more about Chef Mary, check out her Hail Mary's Inc. Web site. E-mail questions for Ask Chef Mary Fridays to mary@hailmarysinc.com or click the Ask Chef Mary link above.

Check out Chef Mary's Webisode on You Tube! You also can follow her on Facebook and Twitter!

The information provided is general information about healthy eating. It is not intended as a substitute for the advice or treatment that may have been prescribed by your physician or other health care provider. Always consult a physician before starting any new diet or regimen.

Whole Fruit or Fruit Juice?

When I was young, my dad would pack our family into his old Lincoln Town Car and we’d travel cross-country to visit my grandparents in Palm Springs where upon arrival I would reach up into the citrus trees and grab a delicious piece of fruit and dig in.

The giant fruits that came off the trees in my grandmother’s backyard mesmerized me. Every morning I would pick out the best orange, grapefruit or lemon and bring it into the house for my breakfast treat. It was a great experience that connected my food to a source. I would immediately devour the sweet and tart fruits and the juices would stream down my fingers. I couldn’t stop myself from licking them till’ they were clean.

As our trip came to an end, my family and I would make our way back to Oklahoma. We dreaded the cold weather that barely reached over freezing. We knew we’d be back to our regular routine of school, homework and sports. Our regular routine also meant drinking our vitamin C instead of picking it off a beautiful tree. We’d have to wait another year before we made it back to California.

As years have passed, I cherish those early memories and know why I teach my clients to

contemplate their reasons for drinking juice in the morning. Are they drinking it for added health benefits because it was what they were taught, or because they crave the taste?

Today I’m asked the question - Can and should I drink fruit juices?

The answer - Whole fruits are almost always better than juices.

When you drink juices you miss out on all the fiber that’s found within the fruit. The fiber (pith, skin, flesh, etc.) slows down the digestion process of the fruit juices and prevents the juice from entering your system too quickly. By eating everything you can, keep your energy level at a consistent high as opposed to creating a spike and drop effect from the concentrated juices.

Juices also tend to be very filling. Have you ever considered why your children drink their orange juice and leave a full plate of breakfast? When fruit juices, like orange juice, are added to a child’s breakfast routine, children tend to drink the orange juice first and by the time they finish they’re full leaving no room for the important breakfast foods. Unfortunately, the juice is metabolized quickly and can leave your child hungry at school and less likely to focus on the day’s material.

It may take some time getting use to the addition of whole fruits to your diet, but it’s definitely worth it. The great news about eating your fruit instead of drinking it are- you’re more likely to eat an appropriate portion size, fruits will help keep you regular and you’ll get the same health benefits plus additional ones.

Whenever I would visit my grandmother she would always have a mere half cup of freshly squeezed orange juice. This juice was always accompanied by a small cup of coffee, one egg, one piece of toast and one piece of bacon. I was always shocked at how little she gave herself. What I didn’t realize was she had a perfect portion of juice. She made it part of a balanced breakfast and the portion I drank every morning was three times as much as I needed.

I wasn’t aware of portion size or other ways to drink the juice that would give me flavor without the full sensation. I now tell my clients that if they can’t live without a glass of fruit juice try three parts water and one part juice or measuring out a perfect portion. It will satisfy taste with less of the negative side effects.

I also tell my clients to make sure they buy juice that has fruit as the first ingredient on the label and to make sure there are no added sweeteners. You may pay more but your body will thank you for it.

We don’t all have the luxury of fruit trees in our backyard, but that shouldn’t stop us from enjoying the benefits of fresh fruits. I never thought about the importance of eating my fruits instead of drinking them, but now I think it’s something to think twice about.

Happy Cooking!

Chef Mary

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