It’s here, the kick-off to a season of pool time, cookouts and porch parties. The festivities begin on Sunday afternoon as we prepare Brunswick Stew for the big shindig on Monday. Later Sunday evening is the ALL NIGHT pig roast. Now, this is when the cameras come out. A full night of tending the fire has been known to make more than a few delirious. Nonetheless, there will be music and mayhem, and numerous photo opps.
In the spirit of the holiday, I offer this delicious pork recipe from Food Network. Incorporate it into your Memorial Day get together.
 

Grilled Pork Tenderloins with Grilled Pineapple Salsa
 

2 (1-pound) pork tenderloins, trimmed of fat and silver skin
6 tablespoons olive oil
1 tablespoon ground chipotle chili powder
2 teaspoons salt, plus a pinch
1 teaspoon freshly ground black pepper
1 teaspoon dried Mexican oregano, crumbled
1 1/2 tablespoons minced garlic
3 tablespoons fresh lime juice
1 pineapple, peeled and cut crosswise into 1/2-inch slices
1/4 cup finely chopped red onion
2 jalapeno peppers, seeded and minced
2 tablespoons minced red bell pepper
1 tablespoon finely chopped fresh cilantro leaves
Fresh cilantro sprigs, for garnishing
Cilantro Oil, for drizzling, recipe follows

Preheat a grill to high.
Rub the pork tenderloins all over with 3 tablespoons of the olive oil, then sprinkle evenly with the chipotle chili powder, 2 teaspoons of the salt, the pepper, and the oregano. Rub the tenderloins well with the garlic and drizzle the lime juice over all. Allow the tenderloins to sit, refrigerated, for 45 minutes before cooking.
Brush the pineapple slices lightly with 1 tablespoon of the olive oil, then place the pineapple slices on the grill and cook, turning occasionally, until softened slightly and nicely marked by the grill, 2 to 3 minutes per side. Remove from the grill and allow to cool to room temperature. Dice the pineapple slices (discard the tough core portions) and place in a medium non-reactive bowl. Add the red onion, remaining 2 tablespoons of lime juice, remaining 2 tablespoons of olive oil, remaining pinch of salt, jalapeno peppers, red bell pepper, and chopped cilantro and stir to combine. Set aside while you grill the pork.
Place the tenderloins on the hottest part of the grill and cook, turning occasionally, until well browned on all sides, about 10 minutes. Reduce the grill temperature to low and continue to cook, turning occasionally, until a thermometer inserted into the center registers 145 degrees F. Remove the tenderloins from the grill and allow to sit, loosely covered, for 5 to 10 minutes before serving.
Slice the tenderloins on the diagonal and serve with the grilled pineapple salsa and fresh cilantro sprigs. Drizzle with Cilantro Oil.
 

Cilantro Oil:
1/4 cup fresh cilantro leaves
2 tablespoons fresh mint leaves
1/2 cup extra-virgin olive oil
Salt and pepper
Place herbs in a mini-chopper and blend. Slowly add oil to emulsify. Season with salt and pepper.

Here’s the deal…

White potatoes don’t make you fat and carrots aren’t made of sugar. There’s more where that came from. Learn the myths about the produce you may have previously steered away from…

Myth #1- White potatoes make you fat.

According to Prevention, my nutrition Bible, white potatoes don’t make you fat. In fact, one medium baked potato has onl 161 calories, plus 4 g of filling fiber. Even better, it’s packed with resistant starch, a fibrous substance that could help in the quest for weight loss. www.prevention.com/resistantstarch. Potatoes also contain flavonoids (credited with improving heart health and protecting against lung and prostate cancers). They also maintain healthy blood pressure with kukoamines, plant chemicals that help lower blood pressure.

Myth #2 - Iceberg lettuce has no nutrients.

It has plenty of good-for-you compounds. Just because darker varieties have a few more is no reason to banish iceberg. Just one cup delivers nearly 20% of your daily dose of vitamin K, and women don’t get near enough of this! It’s also a good source of vitamin A (one cup, 15% daily dose), needed to keep your vision sharp. And it contributes to your 5-a-day!

Myth #3 - Carrots are loaded with sugar.

One cup of chopped raw carrots contains just 52 calories and a mere 12 g of carbohydrates. Only half of the carbs are from natural sugar - the rest are from heart-healthy fiber and complex carbohydrates. That’s less than you’d get in a cup of milk or a medium-sized piece of fruit. The fiber and beta-carotene are both linked to improved blood sugar control. A half a cup has more than four times the amount of vision-boosting vitamin A you need in a day. They are also packed with falcarinol, a phytochemical that may help protect you against colon cancer.

Myth #4 - Celery is just water.

Before the 1500s, celery was used as a medicine to treat a laundry list of ailments. The crunchy vegetable has a unique combination of disease-preventing vitamins, minerals and phytochemicals. It also keeps blood pressure down, lowers cancer risk, and helps you stay slim.

Myth #5 - Corn is nothing more than carbs.

Corn does have carbs, but they’re the high-quality complex carbs. In other words, they’re good for you. Corn doubles as a veggie and a whole grain, so it’s loaded with fiber. It also helps your heart, provides energy, and preserves vision.

So, this world traveler is feeling a little on the sluggish side. Lucky for me, I ran across this tid-bit in my fave mag - Prevention. Apparently root veggies have an energy-enhancing fiber. Who knew???

Foods That Fight Fatigue

Surprising foods that boost energy

The findings are nearly ironclad: Eating enough of the plant fiber inulin–commonly found in chicory root, leeks, onions, garlic, and Jerusalem artichokes–can help ward off energy-zapping anemia. Researchers tested an inulin-enhanced diet in piglets (a pig’s digestive tract is very similar to a human’s) and saw a 28% spike in iron absorption. Inulin boosts beneficial bacteria in the colon, says study coauthor Ross Welch, PhD, a USDA plant physiologist at Cornell University; other studies show it can aid calcium absorption as well. Americans average only 2 g of inulin per day–well short of the 5 g needed to reap its benefits, says Welch. Aside from the veggies above, some Stonyfield Farm yogurt flavors contain inulin.

See why salads are so healthy in the following article from today’s Cooking Light…
Build a better salad with tasty, interesting add-ins
While the quintessential pairing of ripe tomatoes and lettuce is certainly enjoyable, a good salad can be so much more. Adding fruits, nuts, and other well-chosen ingredients offers a welcome change. More importantly, incorporating a few more nutritious ingredients is an easy way to serve a more healthful dish.
Salad Building Blocks
These components add significant nutritional benefits. Choose among them to suit your palate and your needs.
Greens
What they add: Most leafy greens contribute folate, the B vitamin critical to red blood cell health and the
reduction of neural tube birth defects like spina bifida. Also, they provide generous amounts of vitamin A and the antioxidants lutein and zeaxanthin, which may help protect against macular degeneration.
Good to know: Lutein is better absorbed when combined with a splash of oil, particularly olive oil, according to a 2007 preliminary study with animals from the Journal of Agriculture and Food Chemistry. So a classic vinaigrette not only tastes great on your salad, but it may also help you absorb more nutrients.
Fruits
What they add: All fruit provides abundant good nutrients (vitamin C and potassium, in particular) and a laundry list of disease-fighting chemicals in a package that’s naturally low in fat, sodium, and calories. Blueberries contain polyphenol (a phytochemical linked to heart disease and cancer prevention) compounds called anthocyanins and proanthocyanins that may play a role in preserving memory. Grapes also offer polyphenols.
Good to know: The fiber in fruits can help lower blood cholesterol levels and reduce risk of heart disease. For example, one cup of blueberries has nearly four grams of fiber, and one medium apple yields five.
Nuts and seeds
What they add: One-fourth cup of nuts or seeds adds nearly five grams of high-quality protein, as well as generous amounts of vitamin E, fiber, minerals, and arginine, a compound that helps blood vessels to function. Nuts are high in fat, the healthful unsaturated kind.
Good to know: A report in Harvard Men’s Health Watch suggests that as little as two ounces of nuts per week might lower your risk of heart disease. “Adding nuts to a balanced, healthful diet can take you one step away from heart disease,” says editor Harvey B. Simon, MD, an associate professor of medicine at Harvard Medical School.
Tomatoes
What they add: With plenty of vitamin C, some blood pressure–lowering potassium, and folate, tomatoes also impart the plant chemicals flavonoids (potential cancer fighters) and phytosterols (which may help lower cholesterol).
Good to know: Lycopene, an antioxidant in tomatoes, is under question as a cancer fighter. The 2006 Prostate, Lung, Colorectal, and Ovarian Cancer Trial found no protective benefits from a greater lycopene intake. Harvard researcher Edward Giovannucci, MD, still thinks there’s plenty of evidence to tag this favorite salad fruit as a “probable” cancer fighter and suggests tomatoes may have other beneficial ingredients “and, conceivably, complex interactions among multiple components may contribute to the anticancer properties.”
Onions
What they add: Onions are plentiful sources of disease-fighting phenols and flavonoids, both potential cancer fighters and weapons against some chronic diseases. The richer its phenolic and flavonoid content, the better an onion’s protective effect, according to Rui Hai Liu, MD, PhD, an associate professor of food science at Cornell University.
Good to know: In a 2004 study, Liu looked at 10 varieties of onions and found shallots have six times the phenolic content of sweet Vidalia onions, the lowest on the scale. Pungent yellow onions and red onions also measured high.
Vegetable oils
What they add: Liquid vegetable oils are rich in vitamin E and unsaturated fats (monounsaturated and polyunsaturated), which don’t clog arteries. Olive oil is particularly rich in phenol antioxidants.
Good to know: Look for virgin or extravirgin varieties of olive oils, states a report last August in Mayo Clinic Women’s HealthSource. The freshest oils (check to verify that the bottling date is less than a year old) and virgin or extravirgin olive oils tend to be richest in antioxidants.
Seafood and other proteins
What they add: Fatty fish like salmon or tuna offer omega-3 fats, which help lower the risk for heart disease. The American Heart Association suggests eating at least two three-ounce cooked servings of fish per week.
Good to know: Fish, skinless chicken, or small amounts of cheese can also help boost the protein content of salads. According to a 2007 study from Purdue University, increased protein improves satiety at meals.

I’m off to Memphis tomorrow to take in a little blues and a whole lot of BBQ. Now, for me… the spicier the better. I like my BBQ with a hickory smoke flavor, hot and spicy mustard flavor, and so many other ways.

In Memphis, I can get my ribs coated in a tasty dry rub or with a dipping sauce - any way I want them, depending on my mood. And the city is a true BBQ battlefield with over 100 world-renowned and hole-in-the-wall BBQ joints. From hog ribs to saucy pork sandwiches, I definitely have a lot to look forward to. I’ll be sure to pack my appetite.

Memphis is known as the home of the blues. Memphis BBQ is known mostly as delicious dry rubs, and the sauces (usually served on the side) is thinner than in other cities - mainly because it IS for dipping. But rest assured, you can find saucy meats as well.

In the meantime I have researched Memphis-style barbecue recipes online to make sure I’m well-versed on what to order. Flavorings I can expect to see on the menu include cayenne, paprika, salt, onion, black pepper, molasses, vinegar, chili powder, mustard, worcestershire, garlic and ketchup. YUM!

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So, in Singapore my quest for the extraordinary has been offically satisfied. Now, I’m all about fresh seafood, but when it seems to smile back at me I’m not quite sure how to handle myself.

Prawn heads are not my thing, though their various other parts are quite delicious - espcially done the Singapore way… with chili sauce.

Chicken Rice is also a tasty treat on the island dipped in ginger and chili sauce and spicy chicken broth. It has been one of my favorite dishes since arriving in Singapore.

I’m heading back today and will make a pit stop in Seoul and see what kind of culinary goodness I can wrap my arms around. I’ll be sure to update.

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I’m on my way to Singapore tomorrow (by way of Korea) and I am so ready to taste the many delicious flavors the region has to offer. In Singapore, I will be attending a Chef’s Competition which will showcase MANY delicious sauces including horseradish, shark fin sauce, a balsamic vinegar sauce and an ink sauce (can’t wait to see what this is).

I will be sure to keep a list of my many dining experiences and write about my worldwide culinary wonders!

Once again, a Friday night party is upon me. All invitees received the (vague) memo stating “bring whatever you want to throw on the grill”. So far, everyone attending is opting for steak - myself included. Now, how to cook it remains to be seen. Well, every girl for herself. I’m going in armed with more recipes than they would ever expect.

Steaks are the most popular cut of meat to throw on a grill. Flavorful, tender, and expensive you want to get the most out of your steak grilling and these ten recipes represent a wide range of methods and ideas that you can do with your next steak. Of course many people are confused by all the different steaks there are out there, the best way to grill a steak and exactly how do you know when it is medium rare. So take a look at some of these recipes I got from bbq.about.com.
CARNE ASADA
Carne Asada is a Mexican recipe for marinated, grilled beef served in in tortillas. This is not your run of the mill taco. This is a flavorful and delicious meal that is great for any occasion.
 

INGREDIENTS:

• 2 pounds skirt steak
• 12 flour tortillas
• 1/2 cup tequila
• 1/4 cup lime juice
• 1/4 cup lemon juice
• 1/4 cup orange juice
• 4 cloves garlic crushed
• 1 medium onion chopped
• 1 teaspoon black pepper
• 1 cup salsa
• 1 cup guacamole
• 1 teaspoon hot sauce

PREPARATION:
Mix juices, garlic, onion, tequila, hot sauce and pepper in a bowl. Add meat and marinate both sides. Cover and refrigerate, turning meat over occasionally. Let sit for 4 hours or more. Preheat grill. Place a few drops of water on each tortilla, stack and wrap in aluminum foil.

Place on grill. Remove meat from marinade, reserving marinade. Place on grill. Turn steak and tortillas once during cooking. Brush steak with remaining marinade. Cook to your liking (12 to 15 minutes for medium-rare). Cut into thin slices. Place a few slices of steak on each tortilla with salsa and guacamole and serve.
Peppered New York Strip Steak
 

INGREDIENTS:

• 4 1-inch thick NY Strip Steaks
• 1/4 cup black peppercorns
• 3 tablespoons Lime Pepper seasoning
• salt to taste

PREPARATION:
Place pepper corns in mortar and pestle, coarsely crush until most of the corns are broken (you can use a coffee grinder or food processor for this step). Cover one side of steaks with crushed pepper and press in firmly, sprinkle with Lime Pepper seasoning and salt.

Turn steaks over and repeat the same process. Place in refrigerator for 3 hours, uncovered. Heat grill, brush grate with vegetable or olive oil and place steaks over hottest part of fire for 3 minutes, turn the steaks over for another 3 minutes. Move the steaks to a cooler part of grill and continue to cook until done to your liking. Serve with steak sauce and lots of beer.
This is not as hot (spicy) as it sounds. The pepper seasons the steaks just right.
Southwestern Tri-Tip Steak
Loaded with cilantro and lime, this tri-tip steak is marinated in beer, wine and spices. Choose a dark beer for a richer flavor and add more pepper flakes to heat it up.
 

INGREDIENTS:

• 1 pound tri-tip steak
• 2 cups red wine
• 1 can of beer
• 1 small red onion, sliced
• juice from 6 to 8 limes
• 1/4 cup fresh cilantro, chopped
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon red pepper flakes
• 1/4 teaspoon ground cumin

PREPARATION:
Combine all ingredients except the tri-tip steaks and stir. Place steaks in a large baking dish or a resealable bag. Pour marinade over steaks. Let sit for several hours (up to 24). Preheat grill. Place steaks on grill over a medium high heat.
Grill for 8 to 10 minutes or until they reach desired doneness. Let steaks rest for about 5 minutes before you serve them. If you want to add some extra heat to the marinade chop up a seeded jalapeño pepper and toss it in.
Michael Jordan’s 23 Delmonico Steak
 

INGREDIENTS:

• 4 14 ounce rib-eye steak
• 2 portabella mushrooms, stems and gills removed
• 12 sundried tomatoes
• 4 fresh rosemary sprigs
• salt and pepper to taste

Steak Sauce:

• 1 cup beef stock
• 1/2 cup balsamic vinegar
• 1/4 cup fresh ginger, finely chopped
• 1/4 cup shallots, finely chopped
• 1/4 cup carrots, finely chopped
• 1/4 cup celery, finely chopped
• salt and pepper to taste

PREPARATION:
Combine ginger, shallots, carrots and celery in a saucepan over a medium high heat. Caramelize (that means sauté until browned slightly). Slowly pour in balsamic vinegar, stirring. Reduce by 1/2 and add beef broth.
Bring to a boil. Season to taste. Meanwhile, preheat your grill. Grill steak. Season mushrooms with salt and pepper and place on grill. Grill steak to desired doneness and mushrooms until they are tender. Remove everything from the grill. Cut mushrooms into small triangles. Skewer mushrooms pieces with sun-dried tomatoes on to rosemary sprigs.

Place grilled steak on plate. Top with rosemary skewers and sauce. Serve.
Marinated London Broil

INGREDIENTS:

• 5 large garlic cloves
• 1 teaspoon salt
• 1/4 cup dry red wine
• 1/4 cup balsamic vinegar
• 1 Tablespoon soy sauce
• 1 teaspoon honey
• 1-1/2 pounds top-round London Broil — 1 1/4-inch thick

PREPARATION:
Mince and mash garlic to a paste with salt and, in a blender, blend with remaining marinade ingredients. In a heavy-duty resealable plastic bag combine London broil with marinade. Seal bag, pressing out excess air, and put in a shallow baking dish.
Marinate, chilled, turning occasionally, at least 4 hours and up to 24 hours. Prepare grill. Bring steak to room temperature (takes about 1 hour) before grilling. Remove steak from marinate, letting excess drip off, and grill on an oiled rack set 5 or 6 inches over glowing coals, for 7 to 9 minutes on each side for medium rare. Transfer steak to a cutting board and let stand 10 minutes before carving. Cut across the grain.
Rosemary and Red Wine Flat Iron Steaks
Flat iron steaks are not only inexpensive to buy, but also extremely flavorful and versatile.
INGREDIENTS:

• 2 flat iron steaks, about 1 pound each
• 1/4 cup of dry red wine
• 3 cloves garlic, minced
• 3 tablespoons olive oil
• 2 teaspoons fresh thyme, chopped
• 1/2 teaspoon fresh rosemary, chopped
• 1 teaspoon dry mustard
• 1 teaspoon salt
• 1/4 teaspoon black pepper

PREPARATION:
Place flat iron steaks in a shallow baking dish. Season with salt. Combine marinade ingredients and pour onto meat, turn to coat, and cover with plastic wrap. Allow to marinate in refrigerator for 1 hour.
Preheat grill for medium high heat. Remove meat from dish and discard marinade. Place onto grill and cook for 5-7 minutes per side. When meat reaches desired doneness, remove from heat all let meat sit for 3 minutes before slicing.
Have a great weekend!

According to the American Institute for Cancer Research, the New American Plate isn’t a diet or a complex system for calculating calories, fat grams or carbs. It’s a fresh way of looking at what you eat each and every day. The AICR encourages everyone to create meals that lower your risk for cancer and other chronic diseases and manage your weight.

Not only will you feel better about what you put into your body, you will also reap the many rewards for eating right.

How does it work? Well it’s about portion size and proportion.

Proportion - Aim for meals made up of 2/3 or more vegetables, fruits, whole grains or beans and 1/3 or less animal protein 

Portion - USDA’s standard serving sizes help you assess the portions you eat. The online Serving Size Finder can help you identify standard servings. Then ask yourself how many standard servings go into the portion you regularly eat? If you are overweight, consider gradually reducing that number. Controlling portion size at home and in restaurants makes a long-lasting difference in controlling your weight.

Eat Healthy!