How to de-seed a Pomegranate

Friday, November 30, 2012
De-seeding Pomegranate
Pomegranates are a staple this time of year. I just love the look of them. You can find a bowl of them sitting on my dining room table as a sign of the season. They are also great to eat. They are packed full of antioxidants and have more potassium by far than bananas. Their taste is both tangy and sweet. When you bite into them they have a juicy crunch. They are great added in to salads (check out my avocado and grapefruit salad) and sides (think rice, barley or quinoa pilafs).

The question is, how to de-seed a pomegranate. They tend to be a little knarly to extracate the seeds from the tough casing without breaking a lot of the seeds. I found a great YouTube video by Martha Stewart that makes it an easy and fun process. Check it out:

De-seeding Pomegranates

Good Luck...and Enjoy!


Mustard Sage Grilled Chicken

Thursday, November 29, 2012
Healthy Mustard Grilled Chicken on  Livliga Vivente Dinner Plate
Sage is such a mighty herb with its anti-inflammatory, antioxidant and antimicrobial as well as anxiolytic (reduces anxiety) properties, according to Holistic At this time of year with our potential to over eat and be over stressed, it seems like an important herb to incorporate in our diets.

I made a mustard and sage grilled chicken (286 cal) that fit the need the other night. The cornerstone of the recipe is the sage pesto (see my blog two days ago) you marinate the chicken in for 4 hours prior to grilling. This makes the chicken flavorful and moist. Pesto can be highly caloric, however, this recipe has about one-third the fat and calories of this standard Italian sauce.

To complete the meal I made a Mediterranean Lentil Salad (serving size: 1 cup/206 cal) for a total calorie count of 492 for the meal. It was a delicious and flavorful meal. A definite repeat.

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Ways to Break the Cycle of Comfort Eating- #4 Taking Note

Wednesday, November 28, 2012

Analyze This
If you are like many women, you have a good idea of what your food issues are in general. But if you take a few days to track what you eat and why in a food diary, you will probably understand yourself better. For example, if you are on a severely restrictive diet and skipping breakfast, you’ll realize that your 11:00 a.m. donut binge in the staff lounge is actually a normal response to extreme hunger. Or you might notice that you turn to your good friends Ben and Jerry at night, especially after a loss or disappointment.

I found this on iVillage: Ways to Break the Cycle

Sage Pesto

Tuesday, November 27, 2012
Chopped Sage

I used to think that pesto required the use of basil. Now I have discovered pesto has branched out and any number of fresh herbs can be substituted for the traditional basil, adding a fresh take on an ancient recipe. You still want to count on the toasted pine nuts, garlic, Parmesan and olive oil which gives pesto its rich and creamy taste. This pesto has both Sage and Spinach in it. It makes for a flavorful and memorable marinade for grilled chicken. You can also use any leftovers as a dip for vegetables or as a sauce for pasta. I found this recipe in my Cooking Light Five Star Recipes cookbook on page 106.

Sage Pesto
2 tbls pine nuts, toasted
2 large cloves garlic
2 cups torn spinach
2 cups fresh flat-leaf parsley
3/4 cup fresh Sage
2 tbls freshly grated Parmesan cheese
1 tbls plus 1 tsp lemon juice
1/8 tsp salt
3 tbls extra-virgin olive oil

Position knife blade in food processor bowl. Drop pine nuts and garlic through food chute with food processor running; process until minced. Add spinach and next 5 ingredients; process until finely minced. With processor running, slowly pour oil through food chute; process until well blended. Spoon into a heavy-duty zip-top plastic bag; store in refrigerator. Yield: 1 cup; serving size: 1 tbls. Calories 39.


Weekly-- Daily Aspiration #15

Monday, November 26, 2012

Today I will take time for each meal and each bite I consume, reveling in the nourishment I am receiving

Shop Small Saturday~ Livliga!

Friday, November 23, 2012

We are excited to take part in our first "Shop Small" Saturday tomorrow. As you think about helping small businesses and all that Holiday Shopping you need to do, please think of Livliga. With a gift from Livliga you are helping promote small business AND healthier lifestyles for your family and friends!


Ways to Break the Cycle of Comfort Eating- #3 No Deprivation

Don’t Deprive Yourself
Overly restrictive dieting can lead to an all-or-nothing attitude with food, and over time, severe hunger can lead to binge eating. Portion control solves a lot of this. It’s perfectly healthy to eat the food you crave -- if you keep the portion small. Many products now come in portion-controlled sizes. You might also spend some time prepping smaller portions of your favorite calorie-laden foods in baggies for you and your family.

I found this on iVillage: Ways to Break the Cycle

So Much To Be Thankful For

Thursday, November 22, 2012

Part of living a healthier life is about being mindful of each day. This includes being aware of and acknowledging the good around you. Thanksgiving is a particularly good day for such reflection. We live in a busy world with such busy lives so this day of Thanksgiving provides us an official moment to stop and reflect.

Much of what I have to be thankful for are present in my life each year- my family, my friends, my health, my sweet dogs, my home. They may be an ongoing blessing but they must never be taken for granted! This day gives me that chance to put them front and center and pause to give thanks out loud and sincerely. THANK YOU! I AM BLESSED!!

Then there are the new things to be thankful for which have been added to the list of blessings. Last week I launched the website of my new company- Livliga. Who would have ever thought that at the age of 56 I would be conceiving and starting up a new company! I have received so much encouragement from so many people, including many I have not known before but who were willing to give me time, insight, advice and, yes, encouragement. Such generosity! THANK YOU! I AM BLESSED!!

Finally, this year, I want to give a "shout out" to the wonderfulness of embracing change and challenge. I have noticed in life that as people we often shy away from things that "rock the boat". We like things to stay the same so we can stay in our comfort zone.  Sometimes though our lives demand that we change and meet the challenge that change brings. I am so grateful to have been given the chance at this stage in my life to have embraced change and met the challenge of that change in my life. Who knew I would ever need to learn about retail? That my life was going to revolve around fine china? Or that I would have a lease on a warehouse!?! Who knew I would design dinnerware or write a series of children's books? THANK YOU! I AM BLESSED!!

All this change is all about helping make the world a healthier and happier place. I hope that my personal insight which drove me to create this new company will help add to the momentum for better health and healthier lives for all of us...and especially our children.


Happy Thanksgiving!


8 Benefits of Swiss Chard

Wednesday, November 21, 2012
Swiss Chard

It is always important to present a colorful plate for a meal. I am always looking for new, quick to prepare, greens to add to my stable of options to choose from when constructing an attractive meal. Recently I did some research on Swiss chard. I was impressed with all of its health benefits. It is a vegetable I plan on using more frequently in my menus. Here is what I found out:

Swiss chard is a leafy green vegetable that is in the same family as the common beet. However, while the root of the beet is usually eaten, it is the leaves of Swiss chard that are eaten. Even though it is called "Swiss" chard, it originated in Sicily and today remains an important part of Italian and Mediterranean cuisine. It also happens to be one of the healthiest foods on the planet. Here are 8 health benefits of Swiss chard.

1. Antioxidants
The reason Swiss chard is so colorful is because it is one of the most antioxidant-rich foods on the planet (antioxidants are responsible for the vivid colors in fruits and vegetables). It contains beta-carotene, vitamin E, vitamin C, zinc, lutein, zeaxanthin, quercetin, kaempferol, and many other disease fighting antioxidants.

2. Blood Sugar Regulation
Swiss chard contains syringic acid and fiber and syringic acid, both of which help to regulate blood sugar levels. If you are at risk for diabetes or you have been diagnosed with diabetes, you should eat more leafy green vegetables such as Swiss chard.

3. Bone Health
Swiss chard, like other leafy green vegetables, is an excellent source of calcium which helps to strengthen the bones and teeth. One cup of Swiss chard provides about 101 mg of calcium. It also contains vitamin K and magnesium, both of which are important for strong bones.

4. Cancer Prevention
Swiss chard is one of the super foods that is known for its cancer preventative properties thanks to the fiber, chlorophyll, phytochemicals, and other plant pigments it contains. Studies have found that leafy green vegetables are particularly beneficial against colon cancer. 

5. Brain Health In addition to strengthening the bones, the vitamin K in Swiss chard is crucial for the proper functioning of the brain and nervous system because it is essential in the formation of the myelin sheath, the protective layer around nerves.

6. Healthy Blood
Swiss chard is high in iron, which is essential for maintaining the health of the circulatory system and the prevention of anemia. The vitamin K it contains promotes healthy blood clotting and prevents excessive bruising and bleeding.

7. Hair Health
Swiss chard is rich in biotin, an important hair vitamin that promotes hair growth and strength. Research has found that 30 mcg per day of biotin is beneficial for the hair and one cup of Swiss chard contains about 10.5 mcg. Swiss chard also has high amounts of vitamins C and A, both of which assist the hair follicles in the production of sebum.

8. Eye Health
One cup of Swiss chard contains a whopping 9,276 mcg of lutein, an antioxidant that is essential for eye health. Researchers suggest that consuming between 6,000 and 10,000 mcg of lutein per day can maintain the health of the eyes and possible prevent or delay the onset of age-related eye diseases.

Tandoori Salmon--seriously good!

Tuesday, November 20, 2012
It is great fun to venture into the taste buds of another culture. The spices used, the aromas and the flavors can be so different from what we are used to that they can awaken our senses to new and enjoyable meals. This simple Tandoori Salmon (246 cal) did just that for us recently. The spices were a mix of ginger, turmeric and cumin (all really good spices for our health!). The mix definitely woke up the palate without setting it on fire. The addition of the Cilantro-Yogurt Sauce helped balance of the heat. So did the cauliflower mashed potatoes (101 cal). The meal was rounded out with roasted brussel sprouts (37 cal/the link I provided adds 2 tablespoons of olive oil but I save calories by only using olive oil cooking spray).

Here are the recipes I couldn't find a link for:

Tandoori Salmon-
1 teaspoon ground ginger
1 teaspoon ground turmeric
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 (6-ounce) salmon fillet
Cooking Spray
Cilantro-Yogurt sauce

Heat up the broiler. Combine first 5 ingredients in a small bowl; rub over fillets. Place fillets on a broiler pan coated with cooking spray; broil 9 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with Cilantro-Yogurt Sauce. Yield: 4 servings (serving size 1 fillet and 1/4 cup sauce).

1 cup plain low-fat yogurt
1 tablespoon chopped cilantro
1 teaspoon grated lime rind
1 teaspoon fresh lime juice
2 garlic cloves, minced

Combine all ingredients in a small bowl. Cover and chill until ready to serve. Yield: 4 servings (serving size: 1/4 cup). From Cooking Light Fresh Food Fast 24/7.

All in all it was an easy meal to make which offered interesting flavors for a satisfying meal. It got a thumbs up from the family. A definite repeat. Total calories for the meal: 384. From Cooking Light Fresh Food Fast 24/7.


Weekly-- Daily Aspiration #14

Monday, November 19, 2012
In Honor of the Week of Thanksgiving

Today I will take a few moments and think about the many reasons I am thankful

Juice It Up With Cranberries

Friday, November 16, 2012

This time of year I start thinking more about cranberries. This is the time when they are harvested. As I have mentioned in previous blogs, I drink a Long Life Cocktail every morning with diluted pure, unadulterated cranberry juice. Diluted it is not nearly as tart as it is full strength (thank heavens!). We got started drinking cranberry juice thanks to Ann Louise Gittleman, Ph.D., C.N.S. and her Fat Flush Diet. Since cranberries are now plentiful, I thought I would remind all of us why they are so good for us. In the Fat Flush Plan, Dr. Gittleman says this about the benefits of cranberry juice:

The cranberry juice-water mixture eliminates water retention, cleanses accumulated wastes from the lymphatic system, and also helps to clean up cellulite.

Then in her Fat Flush Foods book she goes on to state:

Native to North America, the cranberry can still be found growing wild in the cool, sandy bogs of Massachusetts and New Jersey. It was Dutch and German settlers who named this bright red berry, calling it "crane" berry after the birdlike shape of its blossoms.

Cranberries--and pure, unsweetened cranberry juice-- enjoy the superstar status as a prime component of the Fat Flush Plan. Cranberries contain significant amounts of both flavonoids and polyphenolic compounds, shown to prevent the oxidation of LDL cholesterol. LDL cholesterol is the "bad" type of cholesterol, which becomes dangerous to the body only after it has been oxidized. Ongoing research continues to suggest that cranberries offer a natural defense against atherosclerosis and heart disease. At the Technical University of Denmark, researchers compared the health benefits of cranberry and blueberry juice. The results? Cranberries won, hands down.

Just the Facts-
  • In colonial times, cranberries did triple duty as medicine, a colorful natural dye, and a symbol of peace.
  • Cranberries are one of only three original American fruits still being produced today, with nearly 600 million pounds harvested every October. If you strung together all the cranberries produced in North America last year, they would stretch from Boston to Los Angeles more than 565 times!
  • Cranberries are considered a "functional" food, meaning they provide natural health benefits far beyond basic nutrition.
  • Based on serving size, pure, unsweetened cranberry juice has the highest antioxidant level of cranberry any product.
  • Cranberry juice helps prevent a vitamin B¹² deficiency by increasing the body's absorption of this important nutrient.
All this information actually makes you look forward to eating them, doesn't it? And now that you can also find them in the freezer section where all the other frozen fruits are, there is no reason you don't incorporate them into your cooking year round...starting with your smoothies! And don't forget your morning Long Life Cocktail!

Delish-- Tangy Marinated Coleslaw

Thursday, November 15, 2012
I am not one who generally likes coleslaw. It is usually too gooey and watery for me. I have now found the exception! The other night we had a tuna burger dinner. To round out the meal I came across a coleslaw recipe I thought would go well with the burger. It is from Cooking Light 5 Star Recipes on page 124. It was delicious and visually attractive! I couldn't find it on the internet so I am providing it below. Here is the recipe:

Tangy Marinated Coleslaw

4 cups coarsely shredded green cabbage (can buy pre-shredded)
1 1/2 cups seeded, thinly sliced cucumber (about 1 medium)
1 cup coarsely shredded carrot (can buy pre-shredded)
1/2 cup diced purple onion
1/2 cup diced green pepper (I used yellow)
1/4 cup cider vinegar
1 tablespoon sugar
1 tablespoon Dijon mustard
1 tablespoon vegetable oil
2 teaspoon prepared horseradish
1/2 teaspoon pepper
1/4 teaspoon salt

Combine first 5 ingredients in a large bowl; toss well. Combine vinegar and remaining 6 ingredients in a jar. Cover tightly, and shake vigorously. Pour over vegetable mixture; toss gently. Cover and chill 8 hours (can be less time). Serve chilled or at room temperature. Yield: 6 servings. Serving size: 1 cup. Calories per serving: 64.



Ways to Break the Cycle of Comfort Eating- #2 The Food-Mood Cycle

Wednesday, November 14, 2012

Managing the Food-Mood Dilemma
Many women turn to food to manage their moods. Unfortunately, what we call “comfort food” is usually loaded with saturated fats and sugary carbohydrates. Eating too much of these feel-good foods can cause weight gain, which in turn makes us feel ashamed of our bodies. These feelings, of course, can have an effect on our moods. It’s a good idea then to talk to other women who are trying to manage their moods and to work toward creating healthier strategies. Read on for my tips for breaking the food-mood cycle.

I Found this on iVillage: Ways to Break the Cycle

Kitchen Cupboard- Tuna Burgers

Tuesday, November 13, 2012
Tuna Burgers
I am always on the look out for fish recipes. Our commitment is to have at least 2 fish dinners a week along with 2 vegetarian dinners, 2 chicken/turkey meals and then one red meat dinner. For us variety is the spice of life. We do not like the same thing over and over again. Burgers are a case in point. It is fun to find different ways to make a burger. This tuna burger (335 cal) looked like a good way to add fish and variety to our list of options. It also qualifies as a "kitchen cupboard" that can be stocked in the pantry to be available as you need it.

It was easy to make. It was also moist and tasty. We rounded out the meal with a tangy marinated coleslaw(recipe posted in following blog/64 cal) and a slice of melon (86 cal) for total calories of 485. It was a hit and a definite repeat.

Weekly-- Daily Aspiration #13

Monday, November 12, 2012
Today I will smile from the inside out and let it resonate throughout my being

For the Love of Lime!

Friday, November 9, 2012

I am always looking for fun new things at the grocery store. The other day I was looking in the exotic fruit area and saw a bag of key limes. They were vibrant green, appealingly round and just the right price. I couldn't resist and bought a bag. Once I got home I realized the only thing I really knew was made from key lime were key lime pies! That was not the path I wanted to head down. So I decided to roam around the internet and see what I could find regarding limes.

The first thing I found was that they are incredibly beneficial. They are a strong antioxidant and anticarcinogenic. They are used in cosmetics and for many  homeopathic remedies from colds to constipation (who knew!?!). And as you probably already suspected, it is also considered helpful for weight loss. Here is what I read on one site about it:

Weight Loss: A glass of warm water with a full-lime juice in it is an excellent weight reducer as well as a brilliant refresher and anti oxidant drink. The citric acid present in lime is an excellent fat burner. Just have two glasses a day and see the remarkable result within a week.

There are so many ways to use lime in recipes from using it in salad dressings to adding it to guacamole to just squeezing it on top of foods like freshly grilled fish. Then there are the drinks that can be made with lime juice like weekend mojitos to fresh limeade to iced tea with a slice of lime.

As it turned out, we did use lime juice in our salad dressings, squeezed on top of fish and to brighten up our evening cocktails of sparkling water. My favorite though, was just squeezing and plopping a key lime into my water bottle to drink fresh and unadulterated. It seemed like a treat (always looking for more of those that are "healthy") and really was tasty. And I knew I was doing something good for my body!


Ways to Break the Cycle of Comfort Eating- #1 Eating Mindfully

Thursday, November 8, 2012

Eat Mindfully

The first step toward breaking the food-mood cycle is to take a few days and begin to eat mindfully. In our fast-paced, multitasking culture, we are usually in a rush, with multiple family and job responsibilities. We may eat quickly to manage stress, but we rarely eat mindfully, unless it is a “special” occasion. It only takes a few additional minutes to eat in a more relaxed way. Turn off the TV, put down the laptops and phones, and pay attention to the texture, taste and aroma of your food.

Found this on iVillage: Ways to Break the Cycle

Easy Pilaf Fixings to Brighten Up Your Rice or Other Grains

Wednesday, November 7, 2012
So Many Easy Ways to Make Flavorful Pilafs for Rice and Other Grains like Quinoa

I get bored with just plain rice when I am serving up a meal. Unless there is lots of sauce with the entree the rice really needs to have its own flavors to be palatable. As a discrete part of the meal I believe it should be visually attractive and that attractiveness should also have the goal of adding taste and dimension to the rice, regardless of what type of rice or other grain you are preparing. What you add to your rice does not need to add a lot of calories. It is easy to use grated fruit rinds and spices without adding any big calories. Here is an example:

Orange Rice:
Cook Rice for 4 (preferably brown rice)
Add to the rice: 1/2 teaspoon grated orange rind, 1/4 teaspoon ground ginger.
Calories: 108 per 1/2 cup serving

Crunchy and Bright Rice:
Cook Rice for 4 (preferably brown rice)
Add to the rice: 2 tablespoons minced celery, 1/2 teaspoon lemon rind, and 1 teaspoon of lemon juice, 1/2 teaspoon lavender
Calories: 108 per 1/2 cup serving

Confetti Rice:
Cook Rice for 4 (preferably brown rice)
Add to the rice: 1 tablespoon chopped red pepper, 1 tablespoon chopped yellow pepper, 1 tablespoon chopped orange pepper
Calories: 110 per 1/2 cup serving

Fresh Herb Rice:
Cook Rice for 4 (preferably brown rice)
Add to the rice: 1 garlic glove minced (this can be cooked with the rice), 2 tablespoons green onions thinly sliced, 2 tablespoons fresh basil minced, 1 teaspoon fresh thyme minced,
Calories: 110 per 1/2 cup serving

Fresh Herb & Cheese Rice:
Cook Rice for 4 (preferably brown rice)
Add to the rice: 1 garlic glove minced (this can be cooked with the rice), 2 tablespoons green onions thinly sliced, 2 tablespoons fresh basil minced, 1 teaspoon fresh thyme minced, 2 tablespoons grated Parmesan cheese
Calories: 115 per 1/2 cup serving

Tomato flavored Rice:
Cook Rice for 4 (preferably brown rice)
Add to the rice: 1 1/2 tablespoon julienned dried totmatoes, 2 tablespoons chopped parsley and 1/2 teaspoon Italian herb seasoning
Calories:  115 per 1/2 cup serving

Curried Rice:
Cook Rice for 4 (preferably brown rice)
Add to the rice: 1/2 teaspoon curry powder, 2 tablespoons raisins, 2 chopped green onions
Calories:124 calories per 1/2 cup serving

Saffron Rice:
Cook Rice for 4 (preferably brown rice)
Add to the rice: 1/2 teaspoon saffron, 2 tablespoons raisins, 2 chopped green onions
Calories:124 calories per 1/2 cup serving

Nutty Rice:
Cook Rice for 4 (preferably brown rice)
Add to the rice: 2 tablespoons roasted pecans chopped, 2 tablespoons chopped parsley
Calories: 142 per 1/2 cup serving

Fruit & Nutty Rice:
Cook Rice for 4 (preferably brown rice)
Add to the rice: 1 tablespoons roasted pecans chopped, 1 tablespoon raisins, 2 tablespoons chopped parsley
Calories: 142 per 1/2 cup serving

As you can see, it is easy and fun to create pilafs. For no additional calories but a lot of visual and flavor "pop" you can add fresh herbs like parsley, cilantro, mint or basil or any number of dried herbs. Fruit rind is also an easy and colorful addition with no calorie consequence. For a few additional calories you can add dried fruits and nuts to enhance any number of meals.

Have fun and discover some of your own fun pilafs that are healthy and enhance the meals you prepare.


Orange-Glazed Salmon

Tuesday, November 6, 2012
Orange-glazed Salmon

This is such a simple dinner. I love those. Yet the flavor is present and satisfying. The salmon, in particular, is as easy as can be. It is all about the glaze. After pan searing and cooking the fish, you remove it from the skillet and put the ingredients for the glaze in. It takes all of 1 minute to "cook" the glaze and voilà! You have a great entrée.

The glaze: 3 tablespoons low-sodium soy sauce, 3 tablespoons orange juice (I just use a fresh orange to squeeze the juice), 1/2 teaspoon dark sesame oil (put this in at the end and just stir it in).

The rice is very similar in ease. With your prepared rice (I made brown rice), you simply add 1/4 teaspoon salt, 1/4 teaspoon ground ginger and 1/2 teaspoon orange rind. That is it!

The snow peas are even easier. All you do is steam them for a maximum of 3 minutes. You can then add a seasoning like herbes de Provence or a little butter spray to taste.

Calories for the meal are: 4 ounces of orange-glazed Salmon (148), 1/2 cup brown rice pilaf (108) and 1 cup snow peas (36) for a total of 292 for the complete meal.


Weekly-- Daily Aspiration #12

Monday, November 5, 2012

Today I will pause and be grateful for each kindness I experience

The Art of the Ugly Plate

Friday, November 2, 2012

There is nothing worse than having a plate look half empty. A lonely plate does not send the right message to our brain. Instead of sending a message to our brain that we are getting a plentiful meal that will satisfy us, we instead feel like we have been cheated and deserve more. Do you ever feel that way? I felt that way the other night when I served up the meal photographed above. It was all the right amount of food from a menu I had planned. When I served it up, I didn't put the salad on the dinner plate. Without it the plate looked lonely and half empty. BIG MISTAKE. It didn't look satisfying or plentiful. I began to feel cheated. I drank another glass of wine as solace. Not the plan.

So the next night when I was serving up our dinner I put all the food on the dinner plate. Can you see the difference? It looks much more plentiful and consequently much more satisfying. It was visually much more appealing this way. And by the end of the meal I felt satisfied...always the goal with each meal. Lesson learned.

Quick-and-Easy Salisbury Steaks

Thursday, November 1, 2012

There are so many ways to prepare ground meats. I work with a budget on a weekly basis to feed my family healthy meals. Salisbury Steak is a tasty, easy and affordable way to feed your family ground beef. It does not always have to be a burger or a meatloaf! This recipe came from my Cooking Light Low-Fat, Low-Calorie Quick & Easy Cookbook. Since our family loves mushrooms this recipe has been a long standing favorite. It is easy to prepare because the ingredients can be bought prepared. The mushrooms can be bought pre-sliced. The gravy you buy in a jar (look for the low sodium & fat free variety). Even the onion can be bought pre-chopped in the freezer section.

I completed the meal with a garlic mashed potato recipe from Rocco Dispirito's Now Eat This! Diet cookbook which uses cauliflower in the recipe and steamed broccoli florets for a total of 338 calories. Other than the fact my broccoli was a little old, as you can see by the photo!, it was a delicious, nutritious and affordable meal. A favorite meal, almost like comfort food, to be repeated regularly.