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Chef from the Hood Recipes Chef: Carrie Brown Restaurant: Jimtown Store Recipe: Grilled Steak with Backyard Bourbon Marinade! Ingredients: 1st combine ingredients for marinade: Use a large, nonreactive container (a glass or plastic bowl with snap-on lid is convenient). 6 cups water 1 1/4 cups reg. soy sauce (not reducedsodium) 1 cup bourbon 1 cup packed dark brown sugar 1/4 cup Worcestershire sauce 2 tablespoons fresh lemon juice 1 teaspoon hot pepper sauce (Tabasco) 1 teaspoon freshly ground black pepper... Jimtown Store sometimes makes this steak, not to serve hot off the grill, but cold, in sandwiches ³buttered² with Jimtown Store¹s Asian Peanut Spread. ³We grill London broil, skirt or flank steak. It¹s a simple thing, but the bourbon bath, followed by the heat of the grill, transforms the beef into something ambrosial.², says Carrie. Dad is sure to love the steak dressed with a generous dollop of Jimtown¹s Asian Peanut Spread. Serves 6 with leftovers. Next, add the meat to the marinade: 1 2-inch thick top round steak (about 2 1/2 pounds) Cover & refrigerate 8 hours, turning once or twice.
Hanger Steak Marinade: 2 – 10 oz. hanger steak 2 oz. onion jam (recipe to follow) 2 oz. watercress sauce (recipe to follow) 2 oz. cabernet sauvignon sauce ½ cup maple syrup 1 cup soy sauce 1 cup olive oil ¼ cup rice vinegar 4” peeled and grated ginger 2/3 cup minced garlic ¼ cup sesame oil 3 tsp salt & ground black pepper Mix all Marinade ingredients well. Marinade meat and then portion. Onion Jam: 1 lb. unsalted butter 6 lb. white onions, sliced across circles Combine butter and onions in a heavy-bottomed sauté pan and cook over low flame for 30 minutes. DO NOT LET ONIONS TAKE ON COLOR. Add: 2 tsp salt, 2 cups granulated sugar, 4-2/3 cup red wine vinegar, 2/3 cup balsamic vinegar, ½ cup grenadine. Let reduce slowly for another 30 minutes. Do not reduce to caramel stage. Beware of it! It has the ability to scorch and ruin the whole batch!!! After steaks have marinated, grill to desired temperature. Heat onion jam in a sauté pan and finish with the cabernet sauce. Pour over steak on plate. Watercress Sauce: 1 cup homemade mayonnaise ½ cup sour cream 2 tsp shallots, chopped 1 bunch watercress 1 tbs. Dijon mustard 4 tsp lemon juice ½ tsp salt ½ tsp black pepper
Steak Supper Salad Serves 4 Shared by: Sally Rainey Ingredients: Steak Salad Vinaigrette 1 1/2 - 2 Flat Iron steaks or flank steaks 1/4 C. olive oil 1/2 C. red wine vinegar Salt and pepper to taste Grilling seasoning mix (you can use your own mix, using garlic powder, paprika, cumin, chili powder, red pepper and brown sugar or ready made from the grocery store) 1 lb. asparagus Olive oil for baking Salt and pepper to taste 10-12 medium red potatoes Herb de Provence 1 large red bell pepper 1 small jar capers, drained 1/2 C. freshly grated parmesan cheese 1 bag spring mix lettuce 2 Tbsp. ketchup 1 Tbsp. Dijon mustard 1/3 C. white wine vinegar Salt and pepper to taste 1/2 C. canola oil 1 shallot, minced Directions: 1. ub steak with grilling seasoning. Pour olive oil, red wine vinegar, salt and pepper in a zip top bag. Mix well. R Add steak to the bag, shake to completely cover and marinate in the refrigerator 3-4 hours or overnight. 2. emove steak from marinade and place on preheated grill. Grill 7-8 minutes on each side. Remove from grill R and set aside to rest before cutting. 3. ut potatoes into bite-sized pieces, leaving the skins and place on a foil-lined baking sheet. Drizzle with olive
Food + Mouth = Survival. Simple math...you'd think. But the task of feeding yourself can seem like Mission: Impossible once you step off the continent. Language, culture and availability make finding animal-free nosh a massive ordeal that can swallow up a whole afternoon of your hard-earned vacation/travel time. And when your blood sugar starts to dip, after a long bus ride or a day traipsing around some ruins, the difficulty and frustration involved in finding vegetarian food can wreck your day.
IMPORTANT TIPS FOR MEAL SELECTION Aim for AT LEAST 60 GRAMS of protein per day : Example (6 oz of lean meat and 16oz of low fat dairy per day) Wean off protein supplement when you reach your protein goal through your meals. Eat protein foods first After protein foods eat vegetables and fruit. Eat only cooked vegetables and avoid high fiber vegetables. Add foods slowly and one at a time to test tolerance. Stop eating or drinking when full, overfilling may stretch the stomach pouch and hinder weight loss. FOODS TO AVOID Soft breads, doughnuts, pastries. These may form a dough ball and block the stomach outlet. Salads or other raw vegetables Sugar and sweets (table sugar, cakes, cookies, pies, pastries) High fat meat ( bacon, sausage, luncheon meats) Steak, roast beef, pork, lamb, veal, venison. High fat foods (butter, oil regular salad dressing, mayonnaise, sour cream, cream cheese, whole milk, cheese, ice cream, cake, cookies, pies) Fibrous vegetables ( broccoli, cauliflower, brussel sprouts, corn, cabbage, salad greens, asparagus) Fresh fruit except bananas Rice and Pasta Nuts, seeds, coconut, raisins and popcorn, dried fruit...
Sweet Adelines perform for East Fort Bend Human Needs Ministry The audience at the annual East Fort Bend Human Needs Fundraiser, held on April 5th at Safari Texas, was treated to a “fun” 4 part-harmony rendition of the song “Kokomo”, sung by the local a capella chorus - ‘Cradle of Texas’ from Sugar Land. This chorus is part of the Sweet Adelines International organization. The group is always looking to expand their membership with female singers of all ages. A musical background is not necessary. The main requirement is the love of singing and having fun. Rehearsals are every Thursday from 7-9 p.m. in the choir room at the Christ United Methodist Church on Austin Parkway, Sugar Land. You are invited to just stop by and listen any Thursday. For more information call Char Cummings 713-774-3975 www. cradleoftexas.webs.com Come and listen to these tuneful ladies at their next performance on May 4th at Sienna Branch Library, Large Meeting Room, 8411 Sienna Springs Blvd., Missouri City, Tx 77459, from 2 p.m. to 3 p.m.
Living Healthy with Diabetes As people get older, their risk for type 2 diabetes increases. In fact, in the United States about one in four people over the age of 60 has diabetes. If you already have diabetes, you may find that you need to adjust how you manage your condition as the years go by. This booklet provides information to help you take care of your diabetes over the long term, so that you can avoid or delay complications and live a long, happy, and active life. Diabetes Basics What is type 2 diabetes? When you eat, your food is broken down into a sugar called glucose. Glucose gives your body the energy it needs to work. But to use glucose as energy, your body makes insulin, which “unlocks” your body’s cells so they can receive the glucose they need.
Breakfast Lunch 1 whole wheat English muffin 1 Tbsp. sugar free jam 1 poached egg 1 Tbsp. “0g trans-fat” butter spread 1 small apple Total: 51g Carbs tuna salad sandwich with 4oz tuna 2 slices whole wheat bread 4 oz. low-fat yogurt ½ cup sliced strawberries 5 baby carrots 2 Tbsp. low fat Ranch Total: 46g Carbs 2 slices turkey deli meat 2 slices whole wheat bread 2 Tbsp. mustard 1 slice American cheese 1 small bag baked potato chips (1 oz.) Total: 48g Carbs Frozen entrée with less than 300 calories & 30g Carbs 1 small pear ½ cup cherry tomatoes 1 Tbsp. low fat ranch dressing Total: 54g Carbs 3 oz. roasted chicken breast 1 cup baked winter squash ½ cup cooked spinach 1 small whole wheat roll ½ Tbsp. “0g trans-fat” butter spread Total: 53g Carbs 4 oz. salmon ½ baked potato ½ Tbsp. “0g trans-fat” butter spread 1 cup carrots 1 small chocolate chip cookie
Good meal planning can help you better control your blood sugar Eating healthy foods and adding variety to your menus is easier than you think. Your doctor or healthcare provider can help you develop a meal plan that helps control tour blood sugar. This sheet can help you make that plan more interesting by providing substitution options, so you don’t have to eat the same foods all the time. It also helps if you eat a balanced diet, eat meals at the same time every day, avoid skipping meals and eat food portions that are indicated by your individual meal plan. The American Diabetes Association recommends good eating habits along with being physically active as the primary part of any good type 2 diabetes management plan. Here’s how you can easily choose foods that fit your type 2 diabetes meal plan: · Find your total daily calorie level on the chart below. · Using the chart, plan your menus for the day with serving amounts from each group. · Look at the sample meal plan below to see how you can do this. · Give your meals variety by choosing other items from the same food groups.
Insulin resistance is a condition in which the body produces insulin but does not use it properly. Insulin, a hormone made by the pancreas, helps the body use glucose for energy. Glucose is a form of sugar that is the body’s main source of energy. The body’s digestive system breaks food down into glucose, which then travels in the bloodstream to cells throughout the body. Glucose in the blood is called blood glucose, also known as blood sugar. As the blood glucose level rises after a meal, the pancreas releases insulin to help cells take in and use the glucose. When people are insulin resistant, their muscle, fat, and liver cells do not respond properly to insulin. As a result, their bodies need more insulin to help glucose enter cells. The pancreas tries to keep up with this increased demand for insulin by producing more. Eventually, the pancreas fails to keep up with the body’s need for insulin. Excess glucose builds up in the bloodstream, setting the stage for diabetes. Many people with insulin resistance have high levels of both glucose and insulin circulating in their blood at the same time. Insulin resistance increases the chance of developing type 2 diabetes and heart disease. Learning about insulin resistance is the first step toward making lifestyle changes that can help prevent diabetes and other health problems.