The Sous News™
December 2008
In this issue:
Welcome
Quick Tips for Healthy Eating - Moderation Through the Holidays
Recipes of the Month:
Green Beans with Sautéed Fennel and Garlic
Artichoke-Fennel Caponata
Spicy Spanish Eggplant Dip
Special Offer Coupon: Order a Gift Certificate by 12/22/08 and the recipient will recieve a free dessert!
Download Printable PDF version
Welcome
Welcome to the The Sous News! Due to the upcoming holidays, we have changed our format slightly. We have still included our Tips for Healthy Eating. (Who can't use that during the holiday season?) This month, however, we have included multiple fun, easy and beautiful recipes for your holiday entertaining use. We will resume our normal format in January.
Are you still in need of a unique gift for that special someone? Let us help! Gift Certificates for Personal Chef Services are a great idea! See our special offer in this newsletter for more details!
Lastly, don't overlook eating healthy during the holidays! We still have availability in our schedules for regular chef services and would welcome new clients or referrals. Remember, our chef service may be just the thing to get you and your family back to the dinner table, eating healthy meals.... together.
Enjoy the time with your family and friends, and take care of your loved ones. Happy Eating and Happy Holidays!
Shana Larsen
and the Chefs of Ready, Set, Eat! Inc.
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Quick Tips for Healthy Eating
Moderation Through the Holidays
With the abundance of calorie-laden foods around during the holiday season... at parties... at family gatherings... it's easy for those extra pounds to sneak up on us. But how do you navigate the appetizer table at your next party, without sacrificing all of the yummy goodies that are available during this season? The following tips can help!
1. Eat Something Healthy Before the Event. When we are "very hungry," we tend to make bad food choices and overindulge in high-calorie foods and drinks. Snack on some baby carrots, have a banana or an apple or grab a handful of almonds before you go to your next gathering, and note how it curbs the pangs of unhealthy choices.
2. Balance and Moderation. This goes for both drinks and for foods. For every alcoholic drink, drink at least one (if not two) glasses of water. This will keep you hydrated and help to stave off the tendency to overindulge at social events, keeping you safe and feeling better the next day. For every calorie-laden food choice you make, also eat some vegetables, fruits or whole-grain bread/crackers. If these options are not available, then work on portion sizes. Choose larger servings of healthier items, and smaller servings of higher-calorie options.
3. Keep Exercising! While this is not a healthy "eating" tip, it's extremely important to your winter health! Take advantage of being with friends and family and invite them to go on a walk outside with you after dinner. Take the stairs when possible, choose a parking spot far away from the door of your favorite store, or go walking around neighborhoods (as opposed to driving) to see the beautiful lights. These little measures will help burn more calories and make you feel more energetic.
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Recipes of the Month
Green Beans with Sautéed Fennel and Garlic
Instead of the heavy, traditional Green Bean Bake made with Cream of Mushroom Soup and Crispy Fried Onions, try Green Beans with Sautéed Fennel and Garlic instead! Just as flavorful, but with fewer calories!
1 Tbsp. Olive oil
1 large fresh fennel bulb, julienned
4 cloves garlic, minced
1 pound green beans, trimmed
salt and pepper to taste
In a large skillet over medium heat, add olive oil and fennel bulb. Sauté on low to medium-low heat for about 20-30 minutes, or until caramelized. Add garlic and cook until fragrant.
Increase heat and add green beans. Cook only until they turn bright green, about 10 minutes. Season with salt and pepper. Serve immediately. Serves 4.
Serves 4
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Artichoke-Fennel Caponata
1. Tbsp. Olive oil
1 c. onion, diced
1/2 c. celery, diced
1 c. fresh fennel bulb, diced
2 garlic cloves, minced
1/2 c. golden raisins
1/3 c. white vinegar
2 Tbsp. honey
2 Tbsp. capers
1 1/2 tsp. lemon zest
1/4 tsp. salt
1/4 tsp. pepper
15 oz. low-sodium tomato sauce
15 oz. canned artichoke hearts, chopped
2 Tbsp. flat leaf parsley, chopped
Heat oil in a large nonstick skillet over medium-high heat. Add onion, celery, fennel, and garlic; sauté 5 minutes or until tender.
Stir in raisins and next 8 ingredients (through artichokes). Bring to a simmer; cook over medium-low heat until liquid almost evaporates, about 10-15 minutes. Remove from heat, and sprinkle with parsley. Chill or serve warm with whole wheat pitas, crackers or toast points.
Serves 8
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Spicy Spanish Eggplant Dip
2 medium eggplant
1/4 c. tomato paste
2 Tbsp. red wine vinegar
1 Tbsp. balsamic vinegar
1 tsp. Hungarian (smoky) paprika
1/2 tsp. salt, 1/4 tsp. pepper
2 Tbsp. olive oil
1 c. onion, diced
2 garlic cloves, minced
1/2 c. roasted red bell pepper, diced
4 anchovy filets, minced
2 Tbsp. flat leaf parsley, chopped
Preheat oven to 425 F. Pierce eggplant several times with a fork; place on a foil-lined baking sheet. Bake for 45-60 minutes or until very soft and skin is dark, turning frequently. Cool slightly; scoop out eggplant pulp and drain in a colander for 5 minutes to remove excess liquid. Chop and reserve. Combine tomato paste and next 5 ingredients (through ground red pepper) in a small bowl, stirring until smooth. Heat oil in a large nonstick skillet over medium-low heat. Add onion and garlic; cook 6 minutes or until tender, stirring occasionally. Stir in eggplant, tomato paste mixture, bell peppers, and anchovies; cook 10 minutes. Remove from heat; stir in parsley. Spoon mixture into a medium bowl. Cover and chill or serve warm.
Serves 12
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December Offer - Free Dessert with Gift Certificate
The unique holiday gift that'll leave them calling for more! Order a Gift Certificate by 12/22/08 and the recipient will recieve a free dessert or side dish!
503-515-1439 or shana@readyseteat.net
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Call Ready, Set, Eat! today at 503.515.1439 for more information
or to schedule the start of your personal chef service and
eat gourmet, every day!
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