Toasted Israeli Couscous Salad with Mint, Cucumber, and Feta

I made this for a BLOOM women's ministry meeting last week, and it was a hit :)

Toasted Israeli Couscous Salad with Mint, Cucumber, and Feta

Kosher salt
1 cup Israeli couscous
1/4 cup toasted pine nuts
1 medium English cucumber, peeled and finely diced (2 cups)
1/2 cup diced bell peppers (red, yellow and green)
1/2 cup coarsely chopped fresh apple mint leaves; additional sprigs for garnish (can also use spearmint or pineapple mint)
1/4 cup extra-virgin olive oil
2 Tbs. fresh lemon juice; more as needed
1 tsp. finely grated lemon zest
Freshly ground black pepper
1 cup small-diced feta cheese

In a large saucepan, bring 2 quarts vegetable broth to a boil. (Vegetable broth adds more flavor to the couscous, can also use chicken stock)

Meanwhile, in a medium killet over medium heat, toast the couscous, stirring frequently, until golden-brown, about 7 minutes.

Cook the couscous in the boiling water until tender, about 10 minutes. As the couscous is boiling, toast the pine nuts in the skillet over medium heat, stirring frequently. Be sure not to burn the pine nuts. Remove from heat immediately.

Drain and rinse couscous under cold running water until cool. Pour the couscous into a large mixing bowl. Stir in the cucumber and mint.

In a small bowl, mix the oil, lemon juice and zest, 3/4 tsp. salt, and 1/4 tsp. pepper. Stir in the feta. Add the feta mixture to the couscous, season to taste with salt, pepper, and lemon juice, and mix well. Transfer to a serving bowl. Refrigerate for a few hours or overnight and serve. Garnish with the mint sprigs before serving

Goals for Today

Since school is starting a week from today (yay!) I'm trying to get some autumn cleaning done around the house. I began on Friday by reorganizing the back bedroom and getting rid of a lot of junk.   I also set up a study area in there.

Today I'm getting the living room and dining room organized and cleaned up, and I also need to wash the dishes.

Once the living and dining rooms are done I'll take some photos and share them here.  Motivation!   I'll also take a photo of my study area in the back bedroom :)

Cat Photo of the Day

What Can I Learn From My Healthy Friends?

I need to teach myself new habits in my quest for a healthier life, and observing the habits of those around me who are healthy - not necessarily fitness and exercise fanatics, but normal, healthy people - can help me see habits I need to develop.

10 Secrets of the Effortlessly Thin
By Sally Wadyka for MSN Health & Fitness
The majority of thin people—whether they have been lean all their life or managed to lose weight and keep it off—share several healthy strategies that help them stay thin and healthy with seemingly little effort. Here are 10 secrets you need to know in order to join the ranks of the thin.

1. They don't diet
Or at least not in the traditional, all-or-nothing, deprivation sense of the word. "You need to get rid of that diet mentality and realize that what you are doing is making a permanent lifestyle change," says Anne Fletcher, M.S., R.D., author of the Thin for Life book series. She adds, "You do have to cut back on calories if you want to stay thin, but it's about reassessing what you eat and being more sensible in your choices, not about a quick-fix, crazy diet." Research has also shown that thin people tend to have a better quality diet than those who are overweight. They eat more fruits and vegetables and more fiber, and drink more water—all healthy things that provide more food volume for the number of calories.


2. They keep track of their weight
Thin people know how much they weigh, and they monitor that number by stepping on the scale frequently. It's not about a having an unhealthy fixation on that number on the scale, but it's a way to catch a 5-pound gain before it suddenly turns into a 20-pound gain. "Aim to keep your weight within a five-pound range, and if you see it go above that buffer zone, make sure you have an immediate plan of action for how to address it," suggests Fletcher.

3. They exercise regularly
"In my research, nine out of 10 people who've lost weight and maintained it exercise regularly and make it a critical part of their lives," says Fletcher. Even if you've never been a fitness fanatic, it's not too late to get moving. Even taking a few 15-minute walks throughout the day will be a move in the right direction. Once you start to enjoy the mood-boosting and calorie-burning advantages of exercise, start looking for ways to keep your workouts interesting. Join a local gym and try a variety of classes and cardio machines, find friends to walk with, or experiment with at-home exercise DVDs.

4. They don't solve problems with food
Almost everyone is guilty of occasionally drowning their sorrows in a pint of Ben & Jerry's or taking out frustration on a batch of brownies, but thin people definitely don't make it a habit. "They tend not to eat purely for emotional reasons," says Fletcher. When you are upset (or bored, lonely, frustrated or angry), she suggests asking yourself: Is food really going to solve the problem, or will it just end up making you feel worse after you finish eating? Chances are, the food won't fix what's bothering you, so it's important to come up with a list of other small pleasures you can turn to instead of food. Some ideas include going for a walk, watching a movie, calling a friend, playing with your kids or taking a bubble bath.

5. They stop eating when they're full
Most thin people are not members of the clean-plate club. Instead of mindlessly eating however much they are served, they pay attention to internal hunger cues and satiety. "Thin people are tuned into noticing when they are satisfied, and they stop eating even if there is food left," says Jill Fleming, M.S., R.D., author of Thin People Don't Clean Their Plates (Inspiration Presentations Press, 2005). "They often report that they don't like that feeling of being uncomfortably full, so they've learned how to stop before they reach it."

6. They don't surround themselves with temptation
Rather than stocking the cupboards with junk food, thin people's kitchens tend to be filled with healthy foods. That doesn't mean you can never have any indulgences in the house, just that you shouldn't have so many that you're likely to overeat them. For example, if you love to bake, give most of your sweets away to friends, or have your kids bring them to school or soccer practice, leaving just a few behind to enjoy yourself.

7. They allow themselves treats
It's the opposite of the deprivation mentality that many overweight (but dieting) people espouse: Thin people let themselves eat what they crave, sometimes even indulging in a treat every day. "The difference is that they do it consciously, choosing exactly what they really want to eat and then eating slowly and enjoying it," says Fleming. So if it's chocolate you want, don't try to eat around the craving with an array of foods that don't really satisfy you. Instead, allow yourself to have a small but really delicious chocolate bar and put the craving to rest.

8. They eat breakfast
According to the National Weight Control Registry, which tracks the habits and strategies of more than 5,000 people who have maintained a significant weight loss, nearly 80 percent of these successful losers eat breakfast every single day. And most of their naturally lean counterparts do the same, and make sure that they eat within about an hour of waking up. "Breakfast is literally breaking the fast of the night," says Fleming. "Until you send food into your system, your metabolism doesn't really start to kick in."

9. They move, stand and fidget more
"Thin people are rarely sitting," says Fleming. Beyond their regular fitness routines, they simply move around more—and consequently burn more calories—throughout the day. And a study at the Mayo Clinic confirmed this: Researchers found that on average, a group of lean subjects sat for two hours a day less than the obese subjects, potentially burning up to 350 additional calories.

10. They don't skip meals
There are two problems with skipping meals—and thin people are careful not to fall prey to them. Going more than six hours without food will slow down your metabolism, plus you'll likely get so desperately hungry that you'll grab anything (as opposed to something healthy) and eat too much of it. "Thin people keep their gas tanks [i.e., their stomachs] between one-quarter and three-quarters full all the time," says Fleming. The best way to do that is to eat frequent mini-meals every three to four hours.

I don't know about you, but I know I am far from following most of these habits. I can see that I have work to do.

Sunday Thoughts

Dear brothers and sisters, whenever trouble comes your way, let it be an opportunity for joy. For when your faith is tested, your endurance has a chance to grow. So let it grow, for when your endurance is fully developed, you will be strong in character and ready for anything.

~ James 1: 2-4 (New Living Translation)

Trials and troubles, troubles and trials. Ugh. Sometimes it seems like life is filled with nothing but trials and troubles, and we struggle with that. Why? Why do we always need to deal with troubles? Why isn't our life easy and trouble free now that we've given our hearts to God and have chosen to follow and obey Him? Why isn't the road smooth and level, with no obstacles?

The answer lies in growth. A life without obstacles, trials and troubles has no opportunity to grow deep roots. Without troubles, we never learn to rely on God, to find our strength in Him, and so our roots remain shallow. And when troubles do come along, those with shallow roots are easily uprooted and swept along in a flood of fears and worries. We lose sight of our anchor and our rock, and it's a scary place to be.

Each trouble we face is a chance to cling to God, to trust Him for deliverance, and for our faith to grow. As our faith grows and the roots grow deeper into the Rock of Ages, we are able to stand when the inevitable troubles come our way. And the joy to be found in the assurance that our faith lies in the One who will never fail us can carry us through anything.

Lord, today we come before You asking for Your help in whatever we are facing. Many of us are facing trials and troubles, and are overwhelmed. Remind us, Lord, that You are our anchor, our shelter in times of trouble, and help us to find our peace in You. Provide for our needs in miraculous ways, as a testimony to your saving power and grace. Help us to be examples to those around us, and let them always see You in our lives.

In Jesus' name,
Amen!! 

Quick Dinner Ideas

With school starting in just over a week, I need to come up with ideas for quick and easy dinners.  I'll be attending school full-time, Monday through Thursday, and that means there'll also be homework.   Cooking a dinner that's complicated and takes a long time is not going to be on the agenda.

Kathleen Zelman from WebMD has some great suggestions:

What's for Dinner?
A dietitian's own strategies for fast weeknight meals.
By Kathleen M. Zelman, MPH
WebMD Weight Loss Clinic - Expert Column

It's late afternoon; I'm busy working in my office, and have no idea what I am making for dinner tonight. Sound familiar?

I wish I was one of those people who spend Sunday afternoons prepping and freezing dinners for the week. But frankly, after a long week, cooking is the last thing I want to do. Sundays are my day of rest.

Now that both of my children are off at college, I only need to prepare dinner for two. Luckily, my husband is happy to eat whatever I put in front of him and, more important, he does the dishes!

In my house, we always try to eat healthy food and keep the calories in check. I never put butter on veggies, and "fried" is a foreign word in my kitchen. Meals are straightforward and simple because it takes less time, and because we would rather enjoy a glass of wine or a scoop of low-fat ice cream instead of a fancy cream sauce.

Grocery Smarts

My strategy for quick and easy dinners starts in the grocery store. The produce bins in my refrigerator are always full. In addition to fresh fruits and veggies, I load the refrigerator with low-fat yogurt, fat-free half-and-half (a cooking trick I learned from our "Recipe Doctor" Elaine Magee), a variety of cheeses, hummus, eggs, and skim milk.

Depending on what is on sale, I stock my freezer with items such as pork and beef tenderloin, salmon, tilapia, boneless chicken breasts, and lean ground round. When I get home from the market, I divide these foods into portions for two so I can easily defrost them a few hours before dinner. Also in my freezer is a supply of whole-wheat rolls, ciabatta rolls, Lean Cuisine dinners, chicken pot stickers (I toss them into chicken broth with mushrooms and scallions to make soup), and bags of frozen veggies.

Staples in my pantry include cereal (Kashi Go Lean Crunch and Special K are our favorites), brown rice (Uncle Ben's ready rice), whole-wheat blend pasta, canned petite diced tomatoes, Mandarin orange segments, sweet potatoes, nuts, a variety of canned beans, soup, coffee, and assorted teas (my afternoon pick-me-up).

In the Kitchen

My favorite equipment for quick meals includes the grill, grill pan, microwave, and toaster oven. Most fresh veggies are simply washed and lightly steamed in the microwave, followed by a squeeze of fresh lemon and a sprinkle of lite Cajun seasoning. The exception -- asparagus, red peppers, zucchini, and eggplant are pure perfection when grilled on the barbeque or in the grill pan. Grilling these vegetables caramelizes the natural sugars so they melt in your mouth. I have converted many a veggie-hater with these grilled delights.

Meat, poultry, and fish used to be considered the center of the plate, but in my house, they are treated more like side dishes. The easiest and quickest way to prepare meats and seafood is on the grill, in the grill pan (during inclement weather), or in the toaster oven.

I am also a huge fan of the store-bought rotisserie chicken. I used to roast chickens until I discovered how inexpensive and delicious they are straight from the grocery store (Costco is my favorite). For just the two of us, we get at least two meals from one chicken. One night, we eat roasted breasts. Then, I pull off the remaining chicken and either toss it into a pasta dish; serve it cold over a bed of broccoli slaw; or make a fruity chicken salad with red grapes, slivered almonds, and light mayo, plus a touch of honey and tarragon.

We enjoy small portions of our entrees and fill our plates with vegetables and a whole-grain side dish. And dinner would be incomplete without some kind of side salad! I usually have field greens, romaine lettuce, and a bag of broccoli slaw on hand. Sliced fruit, dried cranberries, Mandarin oranges, canned beans, nuts and a little cheese are typical salad add-ins. Dressings are homemade or store-bought light vinaigrettes or Caesar. Sometimes, I just add a little water to the bottle of dressing to lighten it and make it go further without adding extra calories.

My goal is to make sure the pantry, freezer, and refrigerator are always stocked for quick and easy meals. I try to prepare five meals a week; the other nights we go out to eat, order in pizza or Chinese food, or nosh on leftovers. I sometimes make big pots of split pea or vegetable soup and freeze portions for future meals, but most days, we enjoy quick, healthy meals that are a cinch to prepare.

I am no Rachael Ray, but here are some of my favorite meals that I whip up in less than 30 minutes:

Quick Meal No. 1: Greek Salad Wrap and Brown Rice Salad

For the Greek Salad Wrap, load up tortillas and then roll them up for a refreshing vegetarian entree. Into your whole-wheat tortillas, place:

* Fat-free feta cheese
* Sliced cucumbers
* Chopped tomatoes
* Hummus
* Sliced olives

Drizzle with salt, pepper, red wine vinegar, and olive oil, then roll and serve.

For the Brown Rice Salad, mix the following ingredients, toss, then chill or serve at room temperature:

* Small can of Mandarin oranges, drained
* Uncle Ben's brown ready rice, cooked and cooled
* Toasted, slivered almonds
* 1/2 to 1 package of broccoli slaw
* Ginger salad dressing to taste

Quick Meal No. 2: Chicken Breasts

Your menu for this meal includes:

* Grilled chicken breasts
* Baked sweet potatoes (you can make these ahead of time and reheat in the microwave)
* Mixed salad greens with goat cheese, pears, and toasted pecans with light balsamic vinaigrette
* Ciabatta rolls with a few teaspoons olive oil for dipping

If you think ahead, defrost the chicken breasts, then lightly pound to tenderize them, and toss them into a Ziploc bag with some light salad dressing or a mixture of citrus juices plus a few herbs.

If you haven't marinated the breasts, baste them with barbeque or grilling sauce before grilling. Slow-roasted sweet potatoes are so sweet and delicious they need nothing more than a sprinkle of salt and pepper.

Quick Meal No. 3: Roasted Pecan Salmon

This menu for this healthy meal includes:

* Roasted pecan salmon
* Grilled asparagus
* Steamed new potatoes with parsley and a dollop of fat-free sour cream
* Mixed greens with avocado, grape tomatoes, black beans, and a light dressing

This is a company-worthy menu, but salmon is so readily available, so healthy, and freezes so well that we eat it at least once a week. Here are some other ideas for salmon or any fish: Top with a salsa, or make a teriyaki or balsamic glaze to pour over the fish after it is cooked.

Quick Meal No. 4: Grilled Pork Tenderloin

Here's the menu for this speedy but satisfying meal:

* Grilled pork tenderloin
* Sugar snap peas (you can steam or microwave)
* Couscous with veggies
* Caesar salad with chopped apples and a light dressing

As with the chicken, you can defrost the pork tenderloin ahead of time and marinate it in a teriyaki or any kind of light salad dressing. Otherwise, baste it with equal parts honey and mustard or a store-bought marinade before you grill.

For the couscous, I saute whatever vegetables I have on hand (mushrooms, red peppers, and squash are a yummy combination) and toss into the couscous when cooked. Voila! Another easy meal.

Quick Meal No. 5: Pasta With Vegetables

This just might be the fastest and easiest option of all:

* Pasta with veggies and optional meat
* Broccoli slaw salad with toasted sesame seeds, slivered almonds, scallions, Mandarin oranges, and a light vinaigrette.
* Whole-wheat rolls

For this weekly empty-the-vegetable-bin dish, I toss a variety of lightly steamed veggies with pasta or Israeli couscous (pearl pasta). Sometimes I also add leftover chicken or fish. Then I top with a little goat, feta, or Parmesan cheese. The sauce is either a simple drizzle of olive oil or a dry-packaged sauce (such as Knorr garlic cream sauce) that I make with skim milk and no any extra fat.

She has some great menu ideas.

I like to keep frozen vegetables on hand along with couscous and brown rice that I've cooked ahead of time with either chicken or vegetable broth.  I make it ahead of time and freeze it in smaller portions so that when I need some rice for a recipe all I need to do is pull a small bag out of the freezer and heat up the rice in the microwave.  Voila!  Quick and easy :)

I buy bags of frozen chicken tenderloins, making smaller portions of meat easy and it also cooks faster than a whole chicken breast.

One of the typical things I do is saute some meat in my cast iron skillet - sometimes it'll be a nice chicken apple sausage, but it can be whatever lean meat you like - or I bake some chicken or fish with a favorite seasoning blend, usually salt-free.

While the meat is cooking, I get a bag of frozen rice out of the freezer and run hot water over the bag for a minute or two to start the thawing process.   If I'm cooking the meat in the cast iron skillet, I finish that and remove the meat from the skillet.  Either way, once the meat is out of the skillet or if I'm baking the meat, I make sure the skillet has  heat on the stove with a tablespoon or so of olive oil.  If I've cooked the meat in it, I don't clean the skillet so that the flavor of the meat enhances the rice and vegetables.   I empty the bag of rice into the skillet, and then add a bag of frozen vegetables and saute until done, adding seasoning to taste.   Once it's cooked I mix the meat back in and serve.  Delicious!

I would like to note that I choose lean meats and add a little olive oil when cooking them in the cast iron skillet.   I love the way meat browns in it and refuse to give it up.

What are some of your favorite quick and healthy meals?

Cat Photo of the Day