Sweet Potato Souffle

Here is a great alternative that sticky-sweet casserole with mini-marshmallows.  It's delicious, healthy, and you will never miss all the fat and sugar! Compliments of Bethenny Frankel.

8 small sweet potatoes or yams, peeled and chopped into large chunks
8 large egg whites, beaten until peeks just start to form
4 Tablespoons unsalted butter
4 Tablespoons of milk
2 Tablespoons of honey
2 teaspoons salt
1/2 teaspoon cinnamon
1.4 teaspoon scooped seeds from a real vanilla bean
1/4 teaspoon nutmeg

1. Boil the potatoes in salted water until they are tender.  Preheat oven to 350 degrees
2.  Drain and move to a large bowl.  Mash and combine all other ingredients except egg whites.  Finish with an immersion blender to make the mixture completely smooth.  Taste and add salt.
3.  Gently fold the whipped egg whites into the sweet potatoes, 1/3 at a time.  Mix lightly to keep air in the mixture.
4.  Bake for 30 minutes in individual ramekins directly on the oven rack until slightly firm.  Serve hot or warm.

And this is my Daily Cyn............

I Can't Afford to Eat Healthy........

"I just can't afford to eat healthy!"

I hear this over and over--from friends, from family, from clients I work with. Everyone knows they need to eat well. Everyone knows they need to add more fruits and vegetables to their diet.  I am just a voice, an advocate, trying to encourage others to do so but I hear the same objection all the time.  Well....I am here to say, "Yes, you can!"

Here are some simple tips, ideas, and suggestions:

Take a look at your most recent grocery bill.
Where did you spend the majority of your money? Chances are, you spent it on pre-packaged, processed foods.  Rice-a-roni, boxes of mac and cheese, canned soups, frozen meals, boxes of cereal, and convenience food.  Yes, I know we are all busy.  I understand how easy it is to take a frozen solid pre-made lasagna, pop it in the oven for 45 minutes and call it dinner. We work, we go to school, we are all on different schedules, we are constantly on the run. Who has time to actually make a lasagna?  Think of it this way--for the money it costs to buy one frozen lasagna, you can make a big pan (maybe two) of delicious homemade lasagna and feed you family several times over.  So much more cost effective and so much better tasting! When you shop, try to avoid the pre-packaged stuff. This is where your money goes!

Shop local and in season
Scope out local farm stands and buy your fruits and vegetables there.  You are supporting your local farmer and getting the freshest, best and least expensive produce you can possibly find.  All fruits and vegetables need not be organic, either.  Here is list of produce that you should always buy organic and a list of safe, conventional fruits and vegetables. http://gourmetfood.about.com/od/slowfoodorganiclocal/a/organicproduce_2.htm. 
Buy produce that is in season.  Winter is almost upon us.  A peach is not a winter fruit.  You can buy them in any market any time of the year, but if you want them now, you are going to pay a high price for them.  Buy and cook what is in season and buy plenty. If apples are in season--bring home lots of them. Cut them up, toss them into lunch boxes, bake them, turn them into apple pies, applesauce, or cook them with your oatmeal.  Waste not, want not. Never throw away anything! Those bananas on your counter that are turning brown? Cut them up and turn them into banana bread or banana pancakes. 

Buy in bulk.....
Rather than buy a box of rice or a package of flour, I buy it in bulk.  My local health food store carries just about everything I need in big barrels.  I measure and fill my own bags of nuts, flour, TVP, rice, quinoa, coffee beans, granola! EVERYTHING! When you buy a box of rice, guess what you are paying for? The box! You will be suprised at how much money you will save when you shop this way!

Join a food co-op........
When I was married and raising my son, I belonged to a food co-op.  We were a group of health-conscious folks who placed an order once every few months for the food we wanted. This was a great way to save money and keep my pantry stocked full of necessary staples.  We would all gather together and decide what we needed.  Rather than buy just one pound of coffee, we all chipped in for ten pounds and divided it up among each family. We would buy 20 pounds of flour and take what we needed.  We would have big blocks of cheese delivered and slice it up into smaller pieces.  We had so much fun on co-op delivery day. It was such a great way to make friends and share recipes. The children played together as the adults sipped coffee or wine and chopped, divided and measured.  Interested? Here is website to find a local food co-op in your area: http://www.niany.com/food.coop.html.   You can even start your own with a few friends.

Keep Your Pantry Stocked........
If you always have what you need on hand, you will spend less money.  Always have flour, rolled oats, cornmeal, sugar, baking powder, baking soda, spices, and other non-perishable essentials in your pantry.  Boxes or cans of chicken and vegetable broth can be transformed into soups or added to pasta dishes for extra flavor.  Keep cans of beans on hand to be add to salads, and to make chili and even dip for veggies and chips. Cans of whole, chopped or diced tomatoes are good to keep for sauce for pasta and homemade pizza, to add to soups, or even to make salsa when fresh tomatoes are not in season.  Keep plenty of grains, noodles, and pasta in your cupboard as well. If you keep your pantry full, you will need to shop less often and will never run out of ideas.

Cook a big one.........
The last time I bought turkey breast at the deli counter, it was $9.00 a pound! That's insane! How can anyone afford to make lunches for their family? Buy a small turkey, put it the oven and forget about it for a few hours.  Yes, it is going to cost more than $9.00, however, you can get several meals out of a whole turkey! Slice up the left overs for lunches, and toss the bone, some carrots, onions, celery and water into a big pot, add some noodles and serve your family turkey soup for a week! Freeze it into smaller container and when ever you want soup, simply defrost, heat and serve! Do the same with a ham. Have Sunday dinner, and slice up the rest for sandwiches. Take the bone, add some split peas, water, some fresh veggies and VIOLA! Homemade split pea soup! Why would you buy pre-sliced cold cuts when you can get several meals out of a whole piece meat? Think of the money you will save!

YES....you can afford to eat healthy with a little planning, organization, and a small investment of your time.

And this is my Daily Cyn.............

Intentional Silence / The Journey Inward

And this is my Daily Cyn............

Recipes from "The Vault" : Avocado Tahini Dip

Avocado Tahini Dip

Why would you use pre-packaged, processed dips that are full of artificial ingredients, flavors, and preservatives when it takes moments to make a dip like this? You can serve it your family and guests with out guilt.  You know exactly what's in it because you lovingly mixed it up yourself!!! Nothing that comes in a jar or container can ever compare to this amazing, exotic dip.
Spread it on crackers, serve with crisp tortilla chips, or use it as a dip with fresh cut veggies at your next holiday gathering. It's healthy, delicious and nutritious............




1 large, ripe avocado, peeled and diced
1/3cup tahini  http://en.wikipedia.org/wiki/Tahini
juice of 1 lemon
1/2 cup milk OR plain, unsweetened soy or almond milk
salt and pepper to taste
2 Tablespoons minced fresh parsley (optional)

Place all ingredients except parsley in a food processor and process until smooth.  Top with the minced parsley, if desired.

Mmmmmm. :)

And this is my Daily Cyn............

They Say............

They say you never know a person until you walk a mile in their shoes....... Just make sure the shoes are Christian Louboutin!

What does this has to do with health, healing, nutrition or self esteem?

NOTHING!

I am just in a fun and frivolous mood after several days of suffering with a sore throat and fever and I hope this makes you smile...........

And this is my Daily (and very EXPENSIVE) Cyn..................

Recipe from "The Vault": Vegetarian/Vegan Split Pea Soup

Split Pea Soup

Nothing warms the body or soothes the soul more than a bowl of homemade soup.  Split pea soup is hearty, thick and satisfying enough to serve as a light supper with a tossed salad and crusty whole grain bread or rolls. 

Classic Split pea soup is cooked with ham hocks to add flavor but you can make a vegetarian version that tastes just as good without all that extra fat and sodium. This is one of my oldest and easiest recipes for split pea soup.  I have making it for years and it is always so delicious! This is perfect for Sundays when you are just hanging around watching football. You just have to get up and stir it once in awhile.  Your whole house will smell so good as it simmers on the stove.  Enjoy!

1 lb. dry green split peas (rinsed and picked over for stones, etc.)

2 qts water

1 bay leaf

3 onions

3 whole cloves

6 ribs of celery, sliced

2 carrots, sliced

2 small turnips, diced

1 Tablespoon salt

1/2 teaspoon pepper

1/4 cup olive oil

dash of liquid smoke (if desired)

Place the peas in a large pot with water. Bring to a boil, simmer 30 minutes. Add the bay leaf, 1 onion studded with the cloves, celery, carrots,  turnips, salt and pepper.  Cover and simmer 30 minutes more.  Chop the remaining onions and coool in oil until tender but not brown.  Add to the soup, along with a dash (about 1/4 teaspoon) of the liquid smoke (if desired) and simmer 30 minutes more.  Serve warm with crusty whole grain bread for dipping.

Makes 8-10 servings......

Starting a Business Beats Looking for Jobs

It's a Risky Economy
A job search under any circumstances is no treat - rewriting your resume at least a dozen times, job searching on the Internet day after day, and landing maybe two interviews for every hundred openings you dig up - but in a shaky economy it can be downright brutal. Business revenue declines, which causes companies to cut payroll, and then the lack of personnel drives frustrated customers away. It’s a vicious cycle. But why get trapped in that rat race if you don’t have to?


Looking for jobs can be a very shortsighted process. Long gone are the days when people worked at the same company for decades and retired with a nice pension. Since at least the 1980s, most professionals change jobs every three to four years, and it’s usually the employer’s choice rather than the worker’s. Starting a business can be a scary proposition - especially if you come to the process with a lot of unanswered questions in your mind - but a job search can take up just as much time, effort and even capital. Besides, here is all you’re left with at the end of that road - just another job that you might hold for five years, after which it’s the same process all over again, except you’re now five years older!

Four Reasons to Drop Job Searching for Entrepreneurship
If you have reached the stage in your career where you’re earning a comfortable living as an executive or someone with skills honed over many years in business, there are many strikes against you on the job search front. Here are four reasons why starting a business may better serve your long-term financial goals:

* Experience - Few companies hire at a senior level and expect people to come aboard in an entry- or mid-level role. In your own business, you’re immediately at the top of the heap, both in earning power and in the decision-making process.

* Location - The job you want may not exist in the city where you live, which either forces you to relocate or else downgrade your desires. Starting a business allows you to work wherever you wish.

* Security - While it’s true that new businesses can fail, there are no guarantees these days that a 50-year-old company will still exist next year, either. By starting a business, at least you have it within your personal power to be successful. If you’re just another cog in the wheel, most of your own financial future is in the hands of others.

* Personality - The corporate world forces people to conform to a particular mindset. Not all of us are cut out to operate in this manner, but having a maverick-type personality is oftentimes a dead-ender when working for others. This is, however, the exact trait that makes a terrific entrepreneur.

Take These Steps to Start Your Business 
Instead of looking for jobs, try these things instead. Make a list of your skills and experience. Seek out small business owners in your area and find out what skills they had before they took the leap - people love to give advice, after all. Check out various franchising opportunities on the Web, since buying a franchise is one of the easiest ways to own a business. Explore your local community college and sign up for a course in entrepreneurship. People just like you who took the plunge and never again looked back at the job searching process are usually the ones who teach these classes. If you’re currently employed but nervous as to how long your job will be there, begin doing some freelance work or consider starting a business on the side. This will let you see if you’re cut out for the entrepreneurial lifestyle, bring in some extra income, and provide a welcome landing spot if that pink slip shows up someday on your desk.

Where would you be today - both financially and emotionally - if you had started your own business the last time you were slogging through a job search?

-From The GlobalBX Newsletter
 
And this is my Daily Cyn........