all sorts of recipes, from me to you

all sorts of recipes, from me to you…

Tuesday, January 24, 2012

Joy Bauer’s Food Cures Review and Healthy Chicken Parmesan and Broccoli






I have been a fan of hers since her well-rounded doses of nutritional segments started on the Today show! 

I am referring to Joy Bauer!   I was thrilled when Kathleen, Partnership Director at Joy Bauer.com, offered to send me a copy of Joy Bauer’s Food Cures.  Other than being the nutrition expert for the Today show, Bauer also is the bestselling author of six other books on food and nutrition, and a contributing editor to Parade and Woman’s Day magazines.  Joy is the nutritionist for the New York City Ballet and the creator of www.JoyBauer.com.  She lives in New York with her husband and three children.   






Joy Bauer’s Food Cures is a great read and an informative reference for those of us who are taking steps to be healthier.  It’s a huge book ~ 516 pages ~ full of nutritional facts and recipes; grouped into sections regarding numerous diseases and issues.  Joy shares her knowledge of cardiovascular disease, diabetes, weight loss, arthritis, osteoporosis, migraine headaches, cancer prevention, vision issues and memory problems ~ just to name a few.

Joy Bauer says, “Life is hard.  Food should be easy.”  I agree with Joy, life can be stressful and thinking about what foods to eat, or not to eat, shouldn’t drive us crazy.  We all know that the food we eat affects how we feel, as well as our appearance.  A healthy lifestyle should be easy and attainable, and that is exactly what Joy assists us with in this book. 



Photo credit Handout Today


Whether, you are looking to improve a health issue or you want to take off excess pounds; Joy can help you do it.  The basic format of each chapter of the book begins with an explanation of the condition; followed by what generally affects the condition, how food affects the condition, bonus points to assist in managing the condition, and ending with supplements you may want to consider in addition to the food fixes.

Interspersed through those pages are several “FAQS” sections, such as this entry from the insomnia chapter:  “When I drink coffee, I drink only decaf, but on the nights I have a cup, I notice I have a hard time falling asleep.  My friend told me that even decaffeinated coffees and teas contain small amounts of caffeine.  Is that true?  Do I need to stop drinking hot beverages at night?”  In each of the chapters of Joy Bauer’s Food Cures, we can read the examples of her clients and the issues they encountered, and how Bauer responded to them. 

Lastly, each chapter ends with a 4-Step program, which recaps all of the advice offered in that specific chapter.  Joy’s 4-Step Program for insomnia goes like this:

Step 1:  Start with the Basics:  A list of the first things you should do in trying to achieve a good night’s sleep.  One thing she says to do is:   “Avoid heavy dinners, especially within three hours of going to bed.”

Step 2:  Your Ultimate Grocery List:  This consists of a list of foods that aids sleep, including those with tryptophan and high-quality carbohydrates.  These are the best sleep-inducing fruits:  bananas, grapefruit, grapes, mangoes, oranges, papayas and plums.  And all vegetables but, especially these:  asparagus, beets, broccoli, Brussels sprouts, cauliflower, celery, corn, dark leafy greens, peas, potatoes, pumpkin, spinach and squash.  Additionally, lean proteins are listed, as well as which nuts and whole grains to consume.

Step 3:  Going Above and Beyond:  Here, Joy includes various remedies you can try for a dreamy night’s sleep; like, “Try a white noise machine to block out distracting ambient sounds.”  She mentions the power of lavender.  Bauer tells us, “I’m pretty sure lavender won’t solve all of your sleep issues, but there’s certainly no downside---and you and your house will smell divine!”  I’m a believer!

Step 4:  Meal Plans:  Bauer concludes the chapter with sample menus of foods that may assist in sleeping better and offers delicious-sounding recipes.  The Warm Turkey Bacon-Spinach Salad and the Banana-Mango Parfait sound yummy to me.

Joy Bauer explains she doesn’t expect us to “eat perfectly 100 percent of the time.  Even nutritionists have days when we indulge our food lusts.  But I make healthy foods my habit and rich desserts an occasional treat.  If you really want to think like a nutritionist, start by becoming mindful of your eating habits.”  Joy exalts:  “You can do this…  Dive in!”

Bauer’s book also gives us excellent tips on what we should eat and drink for healthy skin, healthy hair and how to feed a beautiful smile.   It’s about much more than pearly white teeth!

To wrap up my review of this extraordinary book ~ if you have health issues that you believe could be cured or controlled by foods you do or don’t eat, if you want to ward off various conditions, and if you want to maybe even reverse symptoms, you can benefit from Joy Bauer’s Food Cures. It is a “must-have” reference book for good health and nutritional food choices. Bauer offers exceptional advice for restoring our damaged bodies.  Read it, practice what she preaches, and get healthier!


Go here to visit Joy Bauer’s website and here to purchase this fantastic book.  It will become your “go to” reference for healthy nutritional information!


Joy Bauer’s Food Cures is chock full of good recipes and one of them I made was her Healthy Chicken Parmesan and Broccoli.  It’s an absolute favorite from the book for Joy’s husband and youngest daughter:  “Great taste and stellar nutrition – home run!”







Healthy Chicken Parmesan and Broccoli
Ingredients
  • 2 tablespoons extra-virgin olive oil
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 1 bay leaf
  • 1 can (28 ounces) no-salted-added diced tomatoes
  • 1⁄4 cup fresh basil leaves, torn, plus 1 whole sprig
  • Salt
  • Ground black pepper
  • 1 large bunch broccoli, cut into florets
  • 1⁄4 cup all-purpose flour
  • 2 egg whites
  • 1 cup whole-wheat bread crumbs
  • 1⁄4 teaspoon dried oregano
  • 1⁄4 teaspoon dried rosemary
  • 3 tablespoons grated Parmesan cheese
  • 4 large skinless chicken cutlets (6 ounces each), pounded very thin
  • Nonstick cooking spray
  • 1 cup grated reduced-fat mozzarella cheese
Preparation

1. Coat a large skillet with nonstick cooking spray. Place over medium heat and add the olive oil. When the oil is hot, add the onion, two-thirds of the garlic, and bay leaf. Cook, stirring, for 6 to 7 minutes, until the onion begins to soften and become translucent. Reduce the heat to medium and add the tomatoes and sprig of basil. Cook, stirring occasionally, until the sauce starts to thicken, about 10 minutes. Season with salt and pepper. Cover and simmer on low heat while you prepare the broccoli and chicken.

2. Preheat the oven to 450 degrees F. Cover a large baking sheet with aluminum foil or parchment paper. Sprinkle the remaining garlic over the broccoli, and season with salt and pepper. Wrap the broccoli tightly in aluminum foil. Set aside.

3. Place the flour on a piece of waxed paper or aluminum foil. In a shallow bowl, beat the egg whites. On another piece of waxed paper or aluminum foil, mix the bread crumbs with the oregano, rosemary, 2 tablespoons Parmesan, and season with a pinch of salt and pepper.

4. Sprinkle both sides of the chicken cutlets with salt and pepper. Lightly dredge the cutlets in the flour, then dip in the egg whites, shaking off any excess egg, then dredge in the bread crumb mixture. Coat both sides of each cutlet with nonstick cooking spray and place on the prepared baking sheet.

5. Bake the chicken and foil packet of broccoli until the cutlets are golden and the broccoli is tender, 8 to 10 minutes. Remove the broccoli and chicken from the oven.

6. Preheat the broiler. Sprinkle the cutlet with the mozzarella and remaining 1 tablespoon Parmesan. Place under the broiler for 1 to 2 minutes, until the cheese is golden. (Watch carefully — they can burn easily!) Transfer the chicken and broccoli to a platter. Remove the bay leaf from the tomato sauce and ladle the sauce around the chicken. Sprinkle with the torn basil and serve immediately.

Nutrition information per serving: 569 calories, 59 g protein, 41 g carbohydrate, 16 g fat (4 g saturated), 111 mg cholesterol, 670 mg sodium, 7 g fiber; plus 365 mg calcium (36% DV), 86 mg magnesium (22% DV), 97 mcg vitamin K (122% DV), 1,017 mg potassium (29% DV), 113 mcg folic acid (28% DV)
Serves 4

It’s a favorite of ours too!!!


Many thanks to you, Kathleen, for sending me this superb informative book! 


Go visit my friend, Linda’s blog, @My Kind of Cooking for excellent tips and recipes. She’s having a great giveaway now---this book!






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14 comments:

  1. Love this recipe Pam and the book sounds nice!!!

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  2. Looks like a delicious yet healthy meal Pam! My kind of food.

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  3. Gloria, thanks! The chicken is really good and easy, too. I think the book is excellent, packed with great advice.

    Katerina, it was really good and I will be making it again soon.

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  4. Pam, what a pleasure to have me Joy Bauer via this posting. Thank you for all the work on it.

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  5. Sounds like a great book, adding it to my list. The chicken looks delicious.

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  6. What a great review! I also won that book last year; fantastic! I agree with her...Life is hard, food should be easy. That recipe speaks to my soul and it is healthy!
    Rita

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  7. The book looks really interesting. I also love the recipe. I think we eat very healthily, but with both of us not feeling well, I am beginning to think a change of diet may be the answer!!

    Marthon is about 30 minutes from our home. Almost all the places I write about are less than 3/4 of an hour from us. Some almost on the doorstep :) Diane

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  8. Stephen, you're welcome! Joy has so much great advice and a common-sense approach to it all.

    Carol, it is! And the chicken is really delicious.

    Rita, glad you like Joy and all of her good info also.

    Diane, thanks! Yes, she says to change your menu to jog your metabolism, etc. so that may be just what you and Nigel need. Yes, I saw where you said that about Marathon. I really enjoy the history and pics on your blog!

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  9. Great recipe! That cook books sounds great!

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  10. You did a fantastic and indepth review of this book. I truly believe I need to invest in a copy especially after seeing your Chicken Parmsesan and Broccoli!

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  11. The book sounds amazing.

    Fondly,
    Glenda

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  12. Great review, Pam! Somehow I missed this recipe when I was looking through the book.

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  13. Clements Family, thanks! I know you're busy now so thanks for the visit!

    Katherine, thanks! I felt like I was back in school for a minute.

    Jen, it is! There's a lot to read in it!

    Glenda, thanks!

    Linda, thank you! That's a great giveaway you have!

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I'm happy to hear what you have to say, and appreciate your taking the time to comment. Thanks for stopping by and sharing your thoughts!

Keep smiling,
Pam