We discovered a really simple and refreshing, but impressive dessert to serve to our friends.  On a recent trip, we were served this elegant dessert in a restaurant and we thought – hey we can do that.  So here it is if you want to give it try.   It’s just lemon sorbet and some real lemons.   

Cut a lemon in two- making one part larger than the other.  The one side is just the “hat” for the dessert. 

Scoop out and discard the lemon to make a lemon cup.  Fill the cup with lemon sorbet, top with the hat and place them in the freezer.  Allow them to freeze until firm.  They’re ready to serve.  If you want to get creative, add a few berries and sprig of mint on the side or maybe a cookie or maybe a chocolate. Yumm!

 

So if you’re a first time cook or just looking for a simple recipe, try this idea of your next dinner party.

Stay cool!

 

 

 

 

Have friends or roommates that are vegetarians?  Or maybe you’re thinking of becoming vegetarian?  Do you wonder what the heck vegetarians eat?  How come some of them are eating fish and others won’t touch it.  Then again some eat eggs and drink milk while some don’t. To clear up this confusion, let’s talk about the different types of vegetarians:

Lacto-vegetarian- eats dairy and not eggs or any meat.

Ovo-vegetarian- eats eggs but not dairy or any meat.

Lacto-ovo-vegetarian- can you guess? Ok, they exclude all animal products including dairy and eggs.  

Pesco-vegetarian- eats fish, dairy, eggs, but no meat

Semi-vegetarian- eats all foods except red meat

Vegan- no meat, egg or dairy (basically NO animal products)

So how do vegetarians get all of the nutrients they need?   Without careful planning, they may be deficient in some nutrients such as protein, iron, calcium, vitamin B12 and vitamin D.

Protein- vegetarians who don’t eat meat, need to replace it with high-protein vegetarian foods, such as nuts, peanut butter, soy foods, and legumes like beans, peas, and lentils.

Iron- is found not only in the same foods high protein vegetarian foods listed above  but also in dark green leafy veggies (broccoli, spinach) and iron fortified breakfast cereal. 

Calcium- the obvious sources of calcium comes from dairy products, but vegans or ovo-vegetarians (no dairy), can find it from sources such as dark green leafy vegetables like spinach, kale and broccoli.  Foods such as soymilk, orange juice and cereal are also fortified with calcium …just make sure to read the label!

B12- this is the only one exclusively found in animal products and must be added to a vegan-vegetarian diet. Nutritional yeast flakes, fortified soy milk and fortified cereals may contain vitamin B₁₂.

Can’t wake up without a cup of coffee?  Can’t study past ten o’clock without your slender carbonated energy drink?  Depend on that mid-day diet coke to keep you productive until the end of the day? 

•  
• Caffeine.  It is the ingredient that all of these beverages share and the ingredient our stressed and tiring body’s crave.  So, what is caffeine and what does it do?

Caffeine is natural.  It is a substance found naturally in a variety of plants coffee beans, tea leaves and cocoa nuts, however, with today’s technology it can also be synthetically produced.   By nature it is bitter, which explains the taste of coffee and caffeinated teas.
Caffeine is a stimulant.  It acts on our body’s central nervous system to create a level of higher alertness that is caused by an increase in your heart rate and blood vessels expand to give more oxygen to our brain.  This stimulating effect usually lasts for about an hour.  Caffeine is also a diuretic (a.k.a. makes you have to pee a lot) so make sure you are near a bathroom!  Caffeine is not considered addictive; however, some sensitive individuals may experience mild, temporary effects, including headache, restlessness and irritability when their daily intake is substantially altered. Experts say that gradually decreasing your consumption will greatly alleviate some of the symptoms like that pounding headache when you haven’t fueled up on your triple shot espresso latte. 
 Caffeine is safe…. In moderation!  Experts say that moderate amounts of caffeine are safe for most adults (~300 mg) but every body is different.  Caffeine loses its effectiveness as your body builds a tolerance so someone who is used to drinking 4 cups of coffee daily won’t be affected as much by 1 cup.  Some people with certain conditions such as anxiety or pregnancy should work to limit their consumption of caffeine because of its effects on your nervous system. 

•  

How much caffeine is in….

 

Coffee (8oz brewed) ……….65-120 mg

Espresso (1oz shot) ……….30-50 mg

Tea (8oz cup) ……….25-70 mg

Soda/Pop (8oz) ……….20-40 mg

Carbonated Energy Drink (8oz can) ………. 80mg

 

 

 

 

It’s the middle of summer and we have found ourselves drinking more and more water to keep up with the heat.   But this simple commodity, available to all citizens of the U.S, has sparked a big debate: which form is better- Tap or Bottle?

 

Why are we drinking bottled water?  Whatever happened to the days of lining up at the drinking fountain or dishing dirt by the office water cooler?  Everyone seems to have a bottle of water on them at all times and all places.  We’ll have it stashed in purses, left in car cup holders, a paperweight on our cluttered desk and right beside us on the bedside table as we sleep.  We are sufficiently hydrated but at what cost?

 

Let’s extinguish a few burning questions:

 

Is tap water safe to drink?

 

YES!  Tap water is regulated nationally by the United States Environmental Protection Agency (EPA)  along with local and state governments. They have very specific guidelines and regulations that govern the content of public water. 

On the other hand, bottled water is also safe and is regulated by the FDA, another important governmental agency but is not subject to as many guidelines, standards, or tests…it is more up to the individual company or corporation. 

To learn more or have specific questions regarding tap water safety, check out the EPA website at http://www.epa.gov/safewater
Also, sometimes the water that you are buying in stores is flowing from the same stream used as tap water… The only difference is cost:  free vs. not free.

 

 

Is Bottled water better for our health?

NO!  As one of the most important public health initiatives in 1950s, fluoride has been added to water to help prevent cavities and tooth decay.  Fluoride is not added to bottled water.

 

Cost.  With our pockets drying up in the struggling economy why are we spending so much money to hydrate??  Your tap water is free and always available whereas bottled water costs money (over $1 per cup).  Not only does drinking tap water save money, it also saves our environment!

Stay tuned for more on this issue.   In the mean time, whether tap or bottle, make sure to stay hydrated this summer!

 

 

 

False, False, False- How often do we hear “It is too difficult and it costs too much to eat healthy”. 

Good news- studies of young women  have shown that the more meals we eat at home, the healthier our diet will be. And we know it certainly costs less to eat home than to eat out and it really doesn’t have to be time consuming- a little prior planning goes a long way! 

 

Have a good morning-

Warning: you may have to refrain from hitting the snooze button but it’s worth it!

For example, we used to go to the coffee shop every morning for coffee --- and a muffin.  Depending on the drink you order that adds up to over $5 a day, and that's just breakfast!  Now we make and take our coffee (if you like cream, buy a flavored kind at the store like French vanilla or hazelnut) and bring along a maybe a juice and cereal-to-go bar, or a yogurt or sometimes our own homemade muffin.  Yes, occasionally on the weekend we make our own muffins-you’d be surprised how easy they are - freeze them and grab one as we go out the door in the morning. 

 

Pack your lunch the night before-

Packing a lunch like a veggie wrap or an entrée salad made with the leftover chicken we grilled for dinner are couple of ideas for simple, healthy and low cost options. And the added bonus of bringing our lunch –it gives us time for a walk on our lunch break.  How healthy is that?  It feels good on your pocket book and your waistline… not to mention how great it is to get outside now that summer has finally arrived! 

 

We can help you learn to cook with our many healthy and low cost ideas and recipes on our First Kitchen DVD  but we’d love to hear your ideas for making healthy and money saving meals. 

 

 

As we are planning our menu for the 4^th of July picnic, we’re wondering whether we can serve fresh tomatoes or not?  We don’t know about you, but it all seems very confusing and worrisome.  
Currently, the FDA advises you can eat some tomatoes from some states, but that is way too confusing. Until the FDA has given the green light on all tomatoes, we think the safest way to get tomatoes from your local growers- at the farmer's market or produce stand in your neighborhood- or try the cherry or grape tomatoes which are safe.

To get the latest on this, check the FDA link.    http://www.fda.gov/bbs/topics/NEWS/2008/NEW01848.html

Have a happy and safe holiday!

Allison and Mollie

Don’t let the high gas prices keep you at home this summer…

Instead, use your own fuel and plan a hike in or around your own city!  Our legs are the cheapest form of transportation, not to mention healthiest.  So, gather up your friends and plan a “hike” to a few destinations in your city that you haven’t been.  If you want to splurge, you could drive somewhere outside the city and park the car to hike.  This option may take a more time, planning and a lot more money for gas. 

 

Whatever you do, pack a lunch to take with for the trip.  A picnic lunch could be a fun stop on your journey and much needed fuel-up for your body!  

Have everyone throw in some money to buy food for the trip.  Pack things that are easy to eat and disposable. 

Here’s an example menu for 4 friends:

-Smoked turkey and provolone wrap and you could add tomato and mayo/mustard if you desire.  Wraps hold up a lot better than bread- and you can add just about anything.  See our wrap recipes on First Kitchen DVD.
-Carrot sticks and cucumber slices with hummus dip

-Seasonal fresh fruit parfait…vanilla yogurt with strawberries, blueberries, and raspberries (just mix the berries right in to the yogurt container!)

 

*Make sure you pack a backpack with essentials like sunscreen, bug spray, swimsuit/towel, camera, some money (just in case), trail mix for snacking and WATER- Stay hydrated during your hike…cars need fuel, humans need water!

 

Happy Hiking!

 

If you have been buying those fresh packaged herbs at the grocery store, a great way to save a lot of money—grow your own. 

 

If you have a foot of deck space you can have an herb garden- well, at least pot or two.  We’ve planted some basics like basil, rosemary, thyme, sage, mint and chives.  There are many other types of herbs so, if you are feeling creative, experiment with some others.  You’ll just have to keep an eye on them and water occasionally if it hasn’t rained.  Just clip what you need and viola… fresh herbs for cheap!  

 

Fresh herbs make everything taste so much better.  Add a sprig of mint to your iced tea or lemonade, or to mixed fresh berries and melon.  Basil and tomatoes are a must.  For example, use your fresh grown basil on our easy Caprese Salad- with local tomatoes from the farmer’s market. Or add the basil to your favorite pasta dish.  Grilled chicken with rosemary and or thyme adds a whole new dimension to the same old chicken breast. 

Enjoy!

                    

                         

Does it seem like you have a million graduation parties to attend? Your cousin from high school, your sister from college, your friend from graduate school or maybe even you!  Graduation is a time of celebration and change and central to every graduation party is the food, which, if you aren’t mindful about how much - can change your figure.  Buffet tables lined with taco bars, dessert trays, foot-long sandwiches, chips, dips and cheeses could make anyone weak in the knees…or should I say mouth.   Don’t worry!  You don’t have to steer clear of the food table…just don’t become it’s best friend! 

Fill up on fun, not food using these simple tips:

 

-Don’t go to a party hungry…there is no doubt you will eat more than your share and maybe catch a few looks after your 4^th trip down the line.

 

-Use a small plate.  This will make it look like you have more than you really do.

 

-Drink ...WATER.  Don’t fill up on alcoholic drinks or soda.  Those both have a lot of calories and can increase the amount of food you consume…use moderation (trust me, you don’t want to start dancing on the buffet table)

 

-Head for the fruits and vegetables.  Choose dishes such as the grilled vegetables or fresh fruit bowl to go wild, not the tray of brownies.

 

-Socialize!  The more people you talk to, the less time you’ll have to eat.

 

Lastly, don’t forget to bring a gift for the hard working graduate.  Everyone appreciates a reward for his or her efforts.  Rather than giving the typical card-with-cash, try something more creative….

The FIRST KITCHEN DVD is a perfect gift for a graduate whether high school, college, or even grad school.  It is a great tool for getting started in the kitchen and learning how to cook tasty, healthy, inexpensive and easy food in the comfort of your own kitchen.  Let the FK team help you make this graduation season easy and rewarding…you may even get invited over for dinner after they’ve watched the First Kitchen DVD.

 

To order go to: http://www.firstkitchencooks.com/fk-shop.html

To head to the Farmer’s Market that is…

Most of your city’s local markets have opened and have an abundance of fresh fruits, vegetables and other products for sale, with many of them grown and produced locally. 

 

Make a morning of it…it is a GREAT start to your day!  Many of them are open on the weekends and offer perks such as coffee and local food to fuel up on!  I went last Saturday and enjoyed a fresh cup of coffee and a caramel roll while I strolled the rows and rows of fresh fruits, vegetables, arts/crafts and flowers.  I bought ingredients for my dinner and a bouquet of flowers just for fun…. best of all I supported my local farmers and had an awesome time!

 

If you are in Minnesota, check out this site to help find your nearest Farmer’s Market:
http://www.mda.state.mn.us/food/minnesotagrown/farmersmarkets.htm, otherwise check your official state department of agriculture website for locations near you!  

 

Happy Summer!