Sally Bee, the “busy Bee” as she describes herself.  A healthy 30 something lady who suffered 3 major heart attacks.  Sally Bee tells a short version of her story that inspired the book. The “Secret Ingredient”. 

What IS that ingredient?  Increased physical activity. What are the other ingredients that allowed this determined gal to beat the odds?  Learn about the Five “F’s” and “the rainbow”.  This book is about eating good food and living healthy.  She marks the recipes with “everyday” or “treat”.  The everyday recipes are ones to incorporate into your daily diet.  The recipes marked “treat” should be limited to once a week or every two weeks. 

Here is just a sample of the wonderful recipes I found in Sally’s book.

Italian-Style Courgettes, page 25

• 1 TBS olive oil
• 1 large onion, chopped
• 1 garlic clove, peel and crush
• 4 –5 medium courgettes (zucchini) sliced
• 2/3 cup vegetable stock
• 1/2 tsp fresh oregano
• fresh ground pepper to taste
• chopped flat leaf parsley, to garnish

Heat oil in large pan and fry onion and garlic over medium heat for 5-6 minutes.

Add the zucchini slices and fry another 4 minutes or until you see some browning on the surface of the zucchini slices. Stir frequently.

Stir in the stock, oregano, black pepper and simmer gently for 8 – 10 minutes, until most liquid has evaporated.  Spoon into a dish, sprinkle with chopped parsley and enjoy.

Sicilian Tomatoes, page 31 and posted on July 13th

Italian Blushing Pasta, page 43 and posted as a pre race meal. Delicious!

Fish in a Bag, page 84.

• 7 oz haddock
• juice of 1/2 a lemon
• 1 TBS olive oil
• 1/4 cup parsley, chopped
• 1 crushed garlic clove, peeled
• 2 fresh sage leaves (or use 1/2 tsp ground)
• 1 rosemary sprig
• 1 bay leaf
• 1/4 cup white wine vinegar (or just white wine)
• fresh ground pepper

Preheat oven to 300 F.  Place fish on a large thick piece of foil and drizzle over the lemon and olive oil.

Place all other ingredients on top of the fish, wrap it up to seal securely.  Bake for 20 –25 minutes until cooked through.  DELISH!

Healthy Spring Vegetable Risotto, page 44 

Sally says this dish can be eaten everyday. It tastes divine and is an energy boosting dish.

• 4 cups vegetable stock
• 3 1/2 oz asparagus  tips
• 3 1/2 oz carrots, cut length wise in half
• 2 cups fresh peas (or a bag of frozen)
• 4 1/2 cups fava beans (I didn’t put beans in the dish)
  • *I added1/2 an onion chopped.
  • *I added 3 cups fresh baby spinach
• 2 TBS olive oil
• 2 baby leeks, thin sliced
• 1 1/2 cups risotto rice (Arborio)
• 1 TBS fresh pesto sauce – or store bought
• 1/4 cup toasted pine nuts

Bring stock to a boil then reduce heat and add asparagus, carrots, peas and beans (if using). Simmer for 5 minutes, until tender.

Remove vegetables with a slotted spoon and set aside. Keep stock simmering.

Heat oil in large pan and sauté leeks and onion for 2 minutes on medium heat. Stir in rice.

Add 3 TBS of the hot stock and cook until absorbed.   Add more stock, a little at a time and stir regularly until mixture is soupy and rice is tender.  It takes about 20 – 30 minutes.

Stir in spinach, pesto, pepper.  Add other vegetables which you set aside and cook until warmed through. Top with toasted pine nuts.

Because we didn’t have the beans as protein in the dish, we had soy veggie patties on the side.

I also made the Chicken Casserole for Ted on page 54.  He oohed and ahhed.  Another recipe success by Sally Bee.

All recipes are easy and result in an amazingly delicious meal.  This is an A-Class book that I’m holding onto.

Make sure to check Sally’s site for recipes and a book of your own.

Have you picked up any really good cookbooks lately?

Today in my workout world there were 50 minutes of Elliptical, 25 minutes of working the legs, and a walk.  It was a mild morning and we enjoyed our 54 minutes, 3.76 mile walk.  I kept the pace quick and we moved right along.  Poor Shane didn’t have time for a sniff. 

As for the results of yesterday’s eating plan, I wasn’t fired up feeling like there was a “full tank of fuel” to keep me going but I also didn’t do any pre workout nutrition this morning.  I only had water and a small handful of nuts and raisins.  I’m going to try only slightly different food combinations throughout the week. Today’s options will be up tomorrow. Wednesday morning is a running morning so that is more of a true test for food fuel and efficiency. 

Speaking of food….this recipe was adapted from this month’s “Cookingclub.com”  recipe “Risotto with Sausage and Asparagus” It was good.  It IS healthy.  It’s also very easy.

Make sure you use ARBORIO rice when cooking risotto. It has more starch than other types of rice which allows it to take on a creamy texture when cooking.

You will need:

• 2 1/2 cups Vegetable Broth
• 1 TBS olive oil
• 3/4 cups Arborio rice

• 1/2 cup white wine (or use more veggie broth)
• 1 lb Fillet of sole *These are small fillets so you won’t cut them up.
• 1/3 cup lemon juice
• 1/2 lb asparagus – tough ends snapped off and sliced about 1” long
• 2 plum tomatoes, chopped
• 1/2 green bell pepper – chopped
• 2 green onions – chopped * Save some of the green ends for garnish
• 1/3 cup Parmesan cheese – grated
• 3 large leaves of fresh basil – chopped
• pepper to taste and just a pinch of salt

First step is to put your fish fillets in a bowl and pour the lemon juice over them. Set them aside.

Now get all your ingredients on the counter within arms reach.  Gather your asparagus, bell pepper, onions, tomatoes – in that order and begin chopping.  You may want to grab a paper plate for easy clean up.  As you chop the veggies, put them on the paper plate. Keep the tomatoes separate from the other three. 

Pour the vegetable broth in a saucepan and heat over medium for about 8 minutes then reduce to a simmer.  Keep the broth at a simmer.

In a large skillet, heat the olive oil over medium heat.  When hot, add the rice and stir for about 1 1/2 minutes.  Add the wine and stir for 2 minutes or until it is absorbed. 

Add 1/2 cup of the broth.  Let it be absorbed by the rice.  Stir frequently.  Add another 1/2 cup of the simmering broth and let it absorb.  Keep stirring. Add more broth – repeat 2 more times (using up 1 cup of broth).  It will take about 3 – 4 minutes in between broth additions to absorb.

Stir in the asparagus, peppers, onions, add 1/2 cup of broth and cook until absorbed.  Add 1/2 cup of broth and the fish and cook about 8 minutes.  Test your rice at this point.  It should have a slight firmness in the center.  Add more broth if necessary.  Stir in tomatoes.  Stir around, about 2 minutes. Add cheese, basil, pepper and salt.  Stir and serve.  

I’m not usually one for carbs on a weeknight, but this week is different.  I’m enjoying every bite!