Quick Cup-size Recipe with Kale

It was the last day I could use the Kale I bought at the Farmers Market last weekend.  It had started to wilt in the crisper, I took the small bunch of Kale rinsed it in the sink and chopped the kale with my kitchen scissors, I added half of a red onion diced and 3 cloves of fresh garlic.  I added a splash of water and olive oil to attempt a cross between steam and sauté for the mix.  When the color popped on the Kale and it was deep green I put it into the cup then using the leftover olive oil in the skillet I scrambled an egg for protein on top of my semi-salad-sauté with a shake of garlic salt.  It took less than 10 min to make!photo-blog

Small Bunch of Kale

Half red onion diced

1 TBS Minced garlic

One Scrambled Egg

Dash of Garlic Salt on top!

Food for Grounding

I wish I could say I came up with this recipe from the boulders of Camelback Mountain but I have found grounding from this hearty “raise the dead-soup” for many years.

Shopping list:
2 lbs buffalo
3 soup bones (Yes, you will probably have to speak to the butcher. I love Alvin at Sprouts Market in Phoenix, but its good to have several guys who have your back in the meat department! Many a Thanksgiving crisis was averted because I had a friend behind the counter.)
3 cartons of Beef Broth
2 Tablespoons minced Garlic
2 onions
2 Anaheim peppers
2 cobs of corn
1 small bunch of celery
3 large carrots
Garlic powder
1 cup of red wine, and a glass for later!
Salt and pepper and Worcestershire sauce

Get a cauldron – a big heavy pot you believe in and boil your soup bones in 2 cartons of beef broth with 2 tablespoons of garlic just keep that going while you check facebook, brush your hair, call a friend, fold some laundry and when you get another window of time you can….

Brown your 2 lbs of buffalo (stew meat or roast) in ¼ cup olive oil with 2 diced onions, 2 roughly chopped Anaheim peppers and when the onions go transparent the peppers feel entwined with the onions and the buffalo gives up its bloody hue add it to the party in the Cauldron! Boil that another hour or so, straighten your desk, twitter, email, do your online banking, read the paper, ya know, do your life.

Then chop up your celery and carrots and strip the kernels off of your corncobs and put the veggies in the pot with 1 cup of red wine a dash of Worcestershire sauce if it seems too dry for your taste then add the other carton of beef broth.

Keep simmering for an hour or until your brew smells like all the flavors have committed to being on the same team! Feel the power….

* Tell all your friends about this blog and website, we learn from eachother’s experiences and from sharing our own. If you’re new, Fill Your Cup is a lifestyle for slim and conscious living. Explore the website www.fill-your-cup.com there are free core exercise clips and an audio sample of the book Fill Your Cup. It’s never too late to start feeling lighter! You’re right on track, jump in right now, bring a friend on this journey with you reading the blogs, following me and other keepers of the cup on Twitter (click here) or sign up here to receive email updates (click here)

How to Combat Snacking

Mood Music: Can’t Fight This Feeling

Am cup, noon cup, pm cup are all twittered in and you have done so well today. You have felt hungry before eating and left space after your meal, you walked the dog, did some core work. You feel good on this portion control, lifestyle changing, psyche awakening, mind body enhancing program called Fill Your Cup, and then – it hits you. This Sucks! Its late, you still have stuff to do and you’re hungry! No really, there is no time for another walk or a yoga class. It’s not a mood thing or an emotional emptiness for anyone or anything. You want a salty/sweet something ASAP and you “just can’t fight this feeling any longer”

Here is one of my tips from Chapter 9: Myrtle Tea named after my grandmother.
A cup of warm water
+ a TBS Apple cider vinegar (also useful in salad dressings)
+ tsp of raw honey.

Okay but even better I am at Sprouts Market in Phoenix and I find my “Myrtle Tea” packaged by Braggs Apple Cider Company YIPPIIIEEEE… convenient and quick.
Find it – sip it – fight the feeling – NO SNACKING!

*Sprout’s market is a health food-ish grocery store kind of like Henry’s in California, not sure what the Midwest, Deep South or East Coast equivalent would be.

Yin and Yang – Spicy Cashews Recipe

2 lbs cashews
¾ cup white sesame seeds
¾ cup black sesame seeds
1 egg white
1 TBS Raw honey heated till liquid

4 TBS pumpkin pie spice
1-cup brown sugar
¾ tsp Cayenne pepper
¼ tsp black pepper
2 TBS salt

You will need 2-large bowls and 1-small bowl (maybe even your cup☺) and 2-greased cookie sheets.

Put all cashews in a big bowl and all spices, sugar (not honey) and both sesame seeds in the other big bowl. Whip the egg white until it is frothy. Mix the egg into the cashews until the cashews are shiny. Put the honey in the same small bowl, warm honey in the microwave for 30 seconds or less to make it runny. Then pour the honey over the eggy cashews and fold them over and over. Mix the wet cashews into all the sugar and spice and seeds. Coat them fully then spread the cashews on the greased cookie sheets. Bake at 250 until they are lightly brown then turn off the oven and let them dry for a few hours. Then chip them apart and eat only 5-10!

Peanut Butter Cookies

My favorite peanut butter cookie recipe is from my friend Robin’s kitchen. I am generally a terrible baker because I just can not follow the directions as they are, I always want to try a little of something else, and well this time was no different. Except that the cookies turned out… moist, melting, mmmmm-magical!

I just got a GALLON of raw honey from a special source that knows the beekeeper that harvests in a non-evasive way and with out heating or pasteurizing the honey.
I am not entirely certain how long my amazing a pure honey will last. I decided I wanted to pair my favorite sweetener with my favorite peanut butter cookie! And Abbara-cadabera…. Mmmm-Magical.

1-cup butter softened
1-cup crunchy peanut butter
1 cup RAW Honey
2 eggs
2 ¾ cups all-purpose baking flour
1 tsp baking powder
1 ½ teaspoon baking soda
½ teaspoon salt
And a couple of handfuls chocolate chips if they feel right…

Cream together butter peanut butter and honey. Beat in eggs. In separate bowl sift together flour, baking powder, baking soda, and salt. Stir into batter w choc. chips if you’re feelin it. Put batter in the refrigerator for 1 hour, roll into 1” balls and put on baking sheets, flatten each ball w fork (for the traditional criss cross pattern alerting guests that you DO know how to bake peanut butter cookies!) Bake in a preheated oven at 375 for 10-12 min (Don’t over bake) makes 4 dozen cookies.

Note: can be frozen between sheets of parchment paper to impress your family or friends at your drop-of-the hat baking skills 😉 Thaw on sheets while oven heats up and then pop them in!

Remember only a cookie or 2 in the cup, so that you have space for more sustaining choices. The sustenance in sweets is best enjoyed a moment in your mouth and much longer in your mind!

Peanut Butter Cookies

Super-Easy Caramelized Nuts

You can use pecans/walnuts/cashews/almonds whatever you want to garnish a salad with, or enjoy as a very small snack!

3 cups nuts
1TBS Raw Honey
1TBS Vegetable or Fruit Oil
Cinnamon and or Nutmeg (if you like)

Heat a skillet with Raw Honey and Oil. I prefer a light oil. Olive oil is a little heavy for my taste. When the honey simmers put in the nuts, stir and coat them until they shine with honey and oil, then lift them out with a spatula. Let them cool on parchment paper. Use salt n pepper to taste. If the season demands you to add cinnamon or nutmeg…. well, spice it up. Just a dash will do!

Raise the dead broth

I have had several people ask me about soup stock so here they are – the keys to the kingdom of winter cooking in a cauldron… A broth that has a reputation of raising the dead!

Get the biggest bones you can find for 2 reasons:

1. They often have good amounts of bone marrow and most experts believe marrow is good for you. According to Google answers, bone marrow contains: proteins, vitamins, complex B, minerals (calcium, magnesium, zinc) Lecithin and Methionine

2. And big bones are so much easier to fish out later. (I just don’t have the patience to strain out Chicken vertebra)

Cover the bones with water and boil then simmer the water until the bones turn white and all the meat and marrow falls off and out. (Sometimes this takes a day or so)

Chop a couple of onions, garlic: fresh, frozen or canned and any herbs or peppers you are trying to “move along” provided they “feel like soup.” Rosemary, oregano, parsley, cumin and most peppers are good options, but not all at once. Pick a theme.

Sautee the onions, garlic, herbs and/or peppers with a little olive oil in a skillet` until the onions become transparent and their aromas begin to blend. I feel that this is the heat in which true friendships are made – these flavors are the tone of your broth, so they need to be friends.

Pour the mixture into the water where the bones are simmering and when the bones are white pull them out and add salt and pepper to taste. Then use the broth for soup stock, freeze it or sip a cup if you feeling like death.

Fill Your Cup!

Yummy Guacamole

In a glass Bowl Mix:

3 mashed avocados
Half of a small red onion chopped really fine
Half of a small white onion chopped really fine
Half of a red pepper chopped really fine
Half Anaheim pepper (no seeds) chopped really fine
A packet of Simply Organic Guacamole dip seasoning (I got mine at Safeway)

Keep the avocado pits in the Yummy Guacamole, so it stays bright green!

You can also add a handful pomegranate seeds and the story of Persephone to go with it…

Granola Conversation

I’m stirring and mixing and stirring and mixing and my four year old asks, “whatcha doing mama?” “I am making cereal,” I answer. He makes a Botox frown with his eyebrows pushed together and says, “I don fink so?!” I said “why, this is how grandma makes it and your great grandma made it when I was a little girl.” He folds his arms and walks away.

I have in my giant bowl in no particular measurement:

Wheat germ
Fresh ground flax seed
Sesame Seed
Pumpkin seed
Soy Nuts
Crushed cashews
Sunflower Seeds
Raw honey
Maple syrup
And Grape seed oil

The mixture wants to be wet, but not saturated (that’s why there is all the stirring) taste it for sweetness. These ingredients need enough oil and sweetness, to kind of wink at each other – the flavors won’t totally melt together and too much oil can make them heavy and possibly burn – taste at any time in the process and adjust…. then with the heat of your oven, toast your energy mixture to a golden brown, on cookie sheets for 20 minutes or so on low heat. Don’t over load the cookie sheets and use the middle or upper racks of your oven. Turn and stir to toast the other side of the cereal for 10 more minutes. Until the whole batch is golden (still on low heat) and at the third round of toasting add the fruit – anything dried that you like. I use:

Dried cherries
Dried raisins black and golden
Dried pineapple or coconut

Toast one more time 10-15 min on low and cool before storing in jars for breakfast cereal. My four-year-old returns to the sweet smell of the kitchen and says “You made cookies?” I say “No, baby still the cereal.” He shakes his head and says, “You did it wrong – dey are not in shape of O’s.” Everyone’s a critic!

Shicksa Brisket

Friday night is a perfect night for a family dinner. Most of us are too tired from our hectic week to go out in the world on Friday night anyway. A home cooked meal with close friends and family is one of my most nurturing rituals. It is a natural pivot point from week day to week end. If you are the domestic inspiration in your home and you are in charge of making that ever-important home cooked meal week after week, it can become burdensome if you don’t have some tricks to make it easy. So here it is the easiest brisket ever….

You need a:

2 bottles of cheap Bar-b-que sauce
Large brisket the leftovers are amazing

Ideally find grass fed beef, skimp on the sauce and keep the quality of the meat high. Start early. I started Wednesday for Friday, because if you have a day for the brisket to sit in the refrigerator and “age” it is so much better than the first day out of the heat.

Put the Brisket in a Crock-pot on Low – Cover it in bar-b-que sauce. Swish the sauce bottles with a little water, maybe 1/3 cup and pour the water over the brisket. I like it to be soaking – mostly covered. (If the brisket were me in a bath tub only my head and tops of my shoulders would be out! ) Cook it covered for 10 hours on low flip it over stir it around then cover it again for 5 or six hours. (You may dream of brisket that night it is cooking)

It needs to be soft and easily separated with fork. Then cool it, and put it in the fridge until 30 min before dinner. Heat back up in a pretty pot and serve. Serve it with salad, warm bread (Challah or Hawaiian sweet bread are my favorites) and many smiles.