Mean Bean Cakes

To contact me - comments, Qs, stories - email me at LunchLadyCynthia@gmail.com

This recipe came to me after hearing from my ex, "S", who I have written about in previous posts.  He was the one who was creeping behind my back on match.com...yea, remember him?  He texted me a week or so ago and asked me if I wanted to join his running group that he is starting.  My reaction:

I'm sorry...did I miss something?  You cheated on me through match.com and then continued to contact me, probably just to be used as your toy.  When I asked you to meet so that we could just confront each other and then move on as friends, you refused.  So, am I out of line in thinking 'go f@*$! yourself!!' ??

And so, that is exactly what I told him.  And it was liberating.

With that, I moved on, washed my hands of his toxic narcissism, and hunted for my next healthy treat.  This recipe if high in fiber which can help lower cholesterol.  It is sinfully delicious and oh-so satisfying.  This recipe is for those who are all about eating well.  The flavors will capture your taste buds, and the healthy nutrients will help you lose weight.  The kick of flavor in the dish will help you stand up to whatever brick walls are in front of you...including standing up to cheating ex's ;-)

Mean Bean Cakes

(about 20 min prep time - one of my longer recipes to make)

• 1 can organic black beans
• 1/2 c corn
• ~1/5 t crushed garlic
• ~1.5 t cumin
• 1T olive oil
• 1/2 cup whole wheat bread crumbs (can be found at http://www.wholefoodsmarket.com/)

For the sides

• 2 c baby spinach
• 1.5 c mushroom variety, fresh if possible
• 1t crushed garlic
• 2.5T hummus (I like: http://www.facebook.com/pages/Bobbis-Hummus/74690601576?v=info) OR 
• 3T low-calorie, fresh salsa (I like the ones from Trader Joe's: http://www.traderjoes.com/index.html)
• 1T feta cheese crumbles

To make the cakes:

1. Preheat your oven to 350 deg

2. In a cuisinart, combine first set of ingredients (except corn) and puree until thick and smooth.  Remove from cuisinart (texture should be thick and mold-able with your hands) and transfer to bowl.  Add the corn and some salt, to taste.

3.Take the bean puree mixture and mold into 5-6 bean cakes.  Transfer black bean cakes into foil-lined pan and bake for ~40-50 min.

4. While the cakes are baking...Saute spinach, mushrooms, and garlic in pan until mushrooms are cooked (they look wet when cooked).  Transfer to bowl that has the hummus and feta cheese.

5. When cakes are done baking, transfer to bowl atop the hummus and cheese.  Eat and enjoy with the spinach and mushrooms.

Health benefits

• black beans - high in fiber and protein...beans may help reduce cholesterol and help keep you full with their mix of fiber and protein.  the black color of the beans may be a powerful cancer-fighter as well
• cumin and garlic - powerful spices that may help prevent disease and can help repair damaged cells
• olive oil - MUFA (monounsaturated fatty acid) which has been shown to help reduce belly fat and keep you satisfied
• whole wheat bread crumbs - the fiber in the whole wheat helps keep you full, adding to the effect from the beans
• spinach - do I need to sing its praises again?? ;-)
• mushrooms  -power food!  high in antioxidants that help with cell repair and low in calories
• hummus - fiber, protein, garlic are a healthy combo to satisfy you, keep you healthy, and help keep your cells from environmental damage

Heavenly Banana Muffins and Reclaiming My Life, part 3

Qs, comments, stories?  email me at LunchLadyCynthia@gmail.com

My dad has had high cholesterol his entire life.  He has a genetic predisposition, unfortunately, having watched his father suffer a heart attack when my father was just 9 yrs old.  My father later learned in his adulthood that he had inherited his dad's dysfunctional genes.  While my mom tried to cook healthy for my father and my sisters, she  never really mastered tasty healthy cooking.  My sister and father and I nicknamed some of her dishes for their atrocious delectable-ness..."vomit chicken" and "mish-mosh night" were terms we threw around my house on any given week.  Those nights we either scavenged after dinner for something more tasty or my father initiated the pizza call, making my sisters and I to be huge fans of the Pizza Police.  

Through all the healthy cooking that my mom attempted, my father seemed to secretly endorse eating habits that could only worsen whatever underlying hyperlipidemia he had.  My sisters and I loved taking my dad's car on trips and visiting his office because he always had a secret candy stash which we would raid, giggles and shrills of excitement swirled around us as the 3 girls indulged in chocolate and headed into candy comas.  The memories still make me smile

However, my father is now is in 60s and (while I do not want to go into specifics) is struggling to find a happy medium on his medication with his lifestyle.  Wanting my father to know what healthy delicious cooking is, I have decided to take matters into my own hands.  I begin with Heavenly Banana Muffins:

Heavenly Banana Muffins

(makes ~24 mini muffins)

1/2 c sugar

1/2 c margarine

1 egg

1t vanilla extract

1 c flour

1/2 c oats

1/2 c flax meal

1/2 t baking soda

1/2 t cloves (or 1/2 t nutmeg)

1/2 t cinnamon

2-3 very ripe bananas

3/4 c dark chocolate chips

1. Preheat oven to 375 deg F. Cream margarine and sugar.
2. Add eggs and vanilla to the butter/sugar mix.  Then add flour, baking soda, and spices.

3.Add bananas, oats, flax meal, chocolate chips.  Stir until well mixed.

4. Spoon into greased muffin holes and bake 10-12 min or until toothpick comes out clean.

Health benefits

• oats, flax meal - high in fiber with some protein and have been shown to help lower cholesterol
• cinnamon - a wonder spice which has been shown to help stabilize blood sugar levels, which is great for keeping you feeling sated
• bananas - high in potassium which is great for muscles and for de-bloating
• dark chocolate - high in anti-oxidants and also has been shown to help keep hunger away

Reclaiming my Life, part 3 - Mental/Spiritual

In addition to the physical steps I had been taking to get back to feeling like the Cynthia that I know at my core, I had started meditating.  Now, I know that many people struggle with accepting meditation as a treatment -whether that be medical or holistic - but the connection between mind and body has been documented over and over.  And, I know that my body talks to me - not only does it tell normal homeostatic things (hunger!; thirst!; stress!) but it also has led me to make some tough decisions because it knew before my mind knew what direction my life had to take. 

My mom had started meditating and sang its praises.  Like a typical mom, she constantly dropped hints to me on a weekly basis about how great she felt from meditation and that I should try it.  

Admittedly, I work in a high-stress job where I am responsible for other people as well as responsible for consulting on accounts worth millions.  I have been through a bit of personal turmoil - divorce, bad men, you know the drill...And, on top of it all, I had not been sleeping well for the last few months in 2009 which is what kick-started this detox/reclaiming my life.

I acquiesced....meditation?  why not?  In particular, I listened to: http://www.amazon.com/Guided-Meditations-Stress-Reduction-Bodhipaksa/dp/0972441425/ref=sr_1_2?ie=UTF8&s=books&qid=1266787351&sr=8-2.  

I can honestly say, even though I consider myself a pretty calm person, meditation has changed my life.  I feel calmer and am more accepting of whatever life throws my way, even though there is so much that I would like out of this lifetime (a loving partner, kids, professional fulfillment etc...). I am sleeping like a baby.  I am more conscious moment-to-moment instead of worrying about (fill in the blanks here).  My advice?  Just try it for a week, 30 min a day.  You, like me, will find yourself finding a connection with yourself, your loved ones, this earth and everything it has offer in a more meaningful and deeper dimension.

Angeled Eggs

On my detox to Reclaiming my Life, I have eliminated most meats (although I was down to foul and seafood prior to my detox...).  My body needs protein though.  Not only do I feel fuller when I consume protein but science has shown that bodies burn up to 20% more calories when digesting protein versus carbs or fat.  That is huge news for working off those holiday pies and cookies that have glued themselves to thighs and butts, my friends!  

With that in mind, and although I am eating organic and sticking to select protein sources, I have not eliminated eggs from  my diet.  I eat eggs from cage-free chickens so that I am doing my part to ensure that our food production system remains humane.  And, although the yolks have various health benefits, I tend to eat only the whites when I am looking for a quick protein fix without the fat and calories (egg whites have only ~20 calories/egg).

Being a grazer (yes, I like to eat like cows and sheep) and working in consulting does not allow room for snacking and preparing nutrient-filled healthy snacks throughout the day.  I have mastered the art of snacking on-the-go ensuring that I have apples, protein bars, and - yes! - eggs with me.  Here is my recipe for Angeled Eggs - tasty protein to keep your insulin steady with a twist on a mediterranean favorite...

For Qs, comments, stories, email me at lunchladyCynthia@gmail.com

Angeled Eggs

• 2-3 hard boiled eggs, halved and hollowed (ie, no yolks)
• ~4 T hummus (my fave is: http://www.ilovebobbi.com/)
• salt and pepper to taste

1. Boil eggs (put eggs in pan with water just covering the eggs, allow to come to rapid boil, once at rapid boil turn down heat and let boil for an additional 20 min) and set aside 2-3 eggs to prepare as your snack

2. Cut eggs in half, throwing away the yolks

3. Take the hummus and put into the egg whites where the yolks were

4. Add salt and pepper to taste

5. ENJOY!

Health Benefits

• eggs - this is such a complete source of protein and nutrients! protein to help keep insulin steady and prevent hunger as well as rev your calorie burn, biotin which has been shown to help with fat burn, Vitamin D which is essential for calcium absorption and fat burning...we LOVE eggs
• hummus - made from chickpeas which is a good source of protein and fiber, which helps keep you full and may prevent various diseases, including cancer

The Naughty Italian (just in time for Valentine's Day)

I live in Philadelphia, the city of brotherly love.  This wonderful city is still digging out from the snow-capades where it snowed up to 4 feet (happy 2010 to Philly, eh?).  I just finally dug my car out of the snow, as it had been parked on the street.  4 hours, one shovel, 2 L of water, and I am done.  

As I am shoveling out my car, I see the snow plow heading down my street to clean up the residual snow that frosted my neighborhood and I don't think I have ever been so happy to see state employees in my neck of the woods.  I waved to them and nodded as if they were celebrities that were touching my life with a bit of sunshine. I felt like I should thank them profusely!!...maybe even flash them a tata like it was mardi-gras?! Then again I live in Philly, not New Orleans.   Thank you snow removal people!!  You made my Valentine's Day day today!!

And, because I live in Philly, it would not be wise of me to talk about the city without mentioning South Philly. Not only is it where my dad grew up (he was poor but from a loving family; he is a true American success story today - I love, respect, and adore my dad so here is a teeny ode to him as well...) but South Philly today signifies what it means to be 'Italian'...bada bing! Restaurants are cash only; patrons are there for flavor and delicious comfort food - lasagna, homemade gnocchi, tiramisu that makes you want to cry it's so delicious. South Philly food = happiness

This Valentine's Day blog is therefore dedicated to my current city; my Dad (the man in my life who keeps me believing in my dreams); and fabulous Italian food...Enjoy!!  Try this Naughty Italian recipe with your honey and let your imagination do the rest ;-)  Not only is this lower in calories than most Italian dishes (sorry South Philly) but it makes you feel like you are in food euphoria without the guilty after-effects.

Send comments, success stories, and Qs to lunchladyCynthia@gmail.com!!

The Naughty Italian

• ~4 cups baby spinach
• ~1.5 t crushed garlic
• ~2-3 spicy chicken sausages, sliced (if you are cooking for 2 people) (my fave are from Lou's which does not use antibiotics and is fresh - I tend to buy them at Whole Foods: http://www.wellshirefarms.com/store/page8.html)
• ~1c Vodka sauce (I like Paul Newman's fresh sauce: http://www.newmansown.com/product_detail.aspx?productid=31)
• ~3T reduced fat parmesan cheese (I go simple here: http://brands.kraftfoods.com/kraftparm/parmproducts.htm)
• ~1/2 cup reduced fat mozzarella cheese
• ~1/2 t crushed red pepper

1. in saute pan coated with a drizzle of olive oil or with cooking spray, add garlic and let the garlic start to sizzle

2. once garlic is sizzling, add sliced sausage and let it brown just a bit

3. add spinach and sauce, and continue to cook until spinach is a bit wilted or is of your desired consistency

4. empty the saute pan contents into a bowl, then adding the mozz, parm, and crushed red pepper allowing the cheese to melt a bit

5. eat and enjoy...GREAT with a little red wine (merlot works well with this dish)

Nutritional value:

• spinach - high in fiber, folate, and low in calories so it fills you up, helps your cells repair themselves, and on minimal calories
• chicken sausage - great source of protein with a bit of flavor
• garlic - studies have shown it can help lower cholesterol and is a great antioxidant
• parm and mozz cheese - great sources of calcium with a bit of protein, but easy on the cheese...it can be addicting
• crushed red pepper - spicy has been shown to kick start your metabolism which can help burn additional calories

Happy Salmon Salad and Reclaiming My Life, part 2

Your body changes in unexpected ways as you get older. You find yourself with new crinkles, curves, and your body responds to food and exercise in new and interesting ways (your body fights with itself to digest foods that-previously-it didn't seem to have a problem with...like, what is going on?? digest that cheese or we are going to have some serious problems...!!)

Nearing 30, I am currently going through this and it has been a bit of a shock. While I have promised myself to workout harder and sweat it off even when my body says 'no,' I also recently decided to detox my diet. While I have never been a big white bread, sugar, canned/boxed food person, I also had not been sleeping for a few months and had not felt my best. Not wanting to take a pill to fix my problem, I decided to try changing pieces of my life in order to find peaceful sleep again.

I started with coffee, my main caffeine source.  I started drinking all decaf - even before my 530a workout when my body feels like it would do better if it were attached to strings and someone was acting as my puppet master...I drank the decaf.  Next was artificial sweeteners (only water now!) and minimal sugar intake (even eliminating those candy bar minis...sugar will always be sugar, people!).  Also outlawed: alcohol, most processed foods, canned beans and vegetables, and most meat (although I have not eaten 4-legged animals since I was 11).

Last, I decided to eat fresh, organic foods as often as possible.  After reading Jillian Michael's book, Master Your Metabolism (http://www.amazon.com/Master-Your-Metabolism-Naturally-Balancing/dp/0307450732/ref=sr_1_5?ie=UTF8&s=books&qid=1265587396&sr=8-5) and also seeing Oprah's show Grocery Shopping 101 (http://www.oprah.com/showinfo/Food-101-with-Michael-Pollan) and having read multiple health and wellness books on organic, raw, fresh foods I decided it was time to detox my own cooking as well.

The hormones, toxins, and preservatives that contaminate our food can cause hormonal imbalances that make us FAT!  I am not sure about you, but I work hard, exercise hard, and want to ensure that all cylinders are firing for me (not against me).  The environment has become like the boyfriend that taunts you, eating whatever he wants, as you put on a few extra while you eat with him. 

In the past 3 weeks of my detox, I have slept better - getting 7 to 9 hours of sound sleep every night without interruption, lost 6 pounds (hello jeans from college :) welcome home...), and have felt amazing...my skin, hair, body all glow.  It is like a consistent after-sex glow without the man (not that a man wouldn't be nice...but I haven't had much luck in that department recently).  Additionally, I drink 2 L of water a day every day.  I attack my liters like a task - drinking 200mL here..300 there. Eventually, the job gets done and my body is happier for it.

With all this in mind, I urge you to try reclaiming your life by changing how you eat and what you eat.  To jump start your journey, I have a delicious recipe for Happy Salmon Salad:

Happy Salmon Salad

• ~3-4 oz salmon
• 2T low sodium soy sauce
• 1t fresh or jarred crushed ginger
• 1t crushed garlic
• 1/2 cup shelled, steamed edamame (whole foods or trader joes has great options for edmame)
• 2/3 cup steamed peas
• ginger dressing (Whole foods makes a great version of this fresh dressing...)
• pepper flakes or sriracha sauce to taste (Target has it and it is great for a little kick)

1. Marinate salmon in soy sauce with garlic and ginger in bowl or bag in fridge for at least 30 min, up to a few hours before baking.  Meanwhile, set oven to 350 deg and let it heat up

2. While salmon is marinating, steam edamame and peas in bowl for ~5 min

3. Bake salmon for about 20 min in oven or until it flakes upon sticking a fork in it

4. Combine peas, edamame, and slamon with a touch of sriracha sauce and the dressing and ENJOY!

Health benefits:

• salmon: high in omega 3's, protein, and healthy fats - it has also been shown to help boost mood/happiness and help with satiety and it is chock full of protein...salmon is a perfect food in my book
• garlic and ginger - great antioxidant (cancer-fighting) spices
• edamame - high in fiber to help keep you full and protein which is great for boosting your metabolism and keeping you full
• peas - high in fiber to help keep you full (with a touch of sweetness)

Try it!  Detox!  You will thank me later...and then please tell me about it: lunchladycynthia@gmail.com