In The Bag: Lemon Love

by Joanne on January 27, 2010

This month’s in the bag ingredients, hosted by A Slice of Cherry Pie and Real Epicurean, are:  Lemons, Garlic, and Sesame Seeds. I’ve been using a lot of those lately so it wasn’t hard coming up with a recipe.


This post is a bit of a “grab-bag” because:  first I’m offering this terrific recipe using Premium Crab Meat, Lemons, Garlic, Sesame Seeds, Roasted Anise (Fennel), and Easy Mashed Acorn Squash to serve at least 4 people (unless you eat like Ted and I, then cut that by tw0 ),  secondly, some discussion about supplements, exercise, nutrition…all that good talk.  So skip down if you don’t like squash, anise/fennel, and/or crab. 

This recipe took me less than one hour to prepare and get on the table.  No scraps were left on either of our plates.  Delish!

Step 1:  Microwave the Acorn Squash

Cut the squash into 4 sections, remove seeds and toss away. Place into a microwave proof dish with just a little water in the bottom.  Microwave about 8 minutes (will vary depending on squash size) or until soft.  Dump out any water left in dish.  When cool enough to handle, scoop out the squash,  put into a dish and mash. Salt and pepper if needed.

Step 2:   Roast the Anise/Fennel


Preheat oven to 400 F.

Slice the bulb section of the anise into slices. Place in a foil lined baking dish that you have sprayed with non stick spray or coated with oil.  Drizzle with 1 TBS EVOO (Extra Virgin Olive Oil) and 1 TBS Balsamic Vinegar.  Salt and pepper to taste.  Mix around and roast, uncovered, for about 20 minutes.

Step 3:  Crab Meat Sauté (IN THE BAG: January)

What really makes this dish delicious is when you take a fork full of squash and some crap sauté …the sweet squash coupled with the lemon kissed crab creates a perfect duet in your mouth.  The anise adds a unique twist to the flavor. Roasting it in the oil and balsamic mutes its strong liquorice flavor but it adds crunch to this dish.


  • 16 oz Premium Crab meat
  • 1/2 onion sliced
  • 2 TBS lemon juice
  • 1 clove garlic, minced
  • DSC_3258
  • 1/2 TBS EVOO
  • pinch salt
  • 1 tsp Old Bay
  • 1 tsp toasted sesame seeds (Spread seeds on a piece of foil and put in toaster oven under high heat. Let toast, watching carefully, about 30 seconds).
  • DSC_3245

In a sauté pan, heat the oil over medium heat.  Add the onion and cook 10 minutes. Add the garlic and cook 1 minute.  Toss the crab meat with the lemon juice and add to the pan.  Cook for about 8 minutes, stir occasionally. Add salt and Old Bay.  Cook one more minute.


Serve between the mashed squash with anise on the side. Sprinkle sesame seeds on top.  Enjoy!


Supplements, Exercise, Nutrition:

One reader emailed me and asked about my supplement routine and this was my response:

I take supplements 5 days a week and they consist of:
1 Daily vitamin

1 Vit. E

1 Vit. D (North Easterners need Vit. D supplements – we don’t get the sun like the South does)

1 Lutein for eyes

2 Glucosamine Chondroitin (lubricate the joints)

1 Calcium

6 BCAA’s (Branch chain amino acids – needed for the ones I lack in my diet)

2 EFA’s (Essential Fatty acids because I keep the fat in my diet low).

5 g of Glutamine (less fatigue following workouts)

I don’t take any vitamins/supplements on Saturday or Sunday simply because I give my body a break from all man-made-pressed-forms-of-nutrition.  Good reason?  Not really but I figure even if it’s not good, it can’t be bad.  If my runs get well into the double digits, then I will take the vitamins and supplements due to the added stress on my body.

There was some good information in “MuscleandPerformanceMag“ .  This details the diet regimen/plan I try to follow.

Page 28:  Feed the Machine

  1. Focus on protein: Add protein to each of your 6 to 8 meals and snacks throughout the day.
  2. Substitute good carbohydrates for bad:  Rely on fruits, vegetables, and whole grains for fuel.
  3. Never skip breakfast:  NEVER!!!!
  4. Taper:  Take in fewer carbohydrates as the day wears on.  The metabolism slows down as the day progresses (especially if you workout in the morning), so fat-fighting ability isn’t the same as it was early in the morning, such as right after your workout.
  5. Eat often:  Modest amounts of calories throughout the day keeps your metabolism active and also curtails hunger. 

The Food Plan: 

Focus is on more natural foods, high quality, and more protein.  Protein goal is at least 20 to 25 grams minimum for each of the 3 main meals.  For snacks, protein bars have at least 15 grams.  Yogurt is also a good high protein snack.   Carbohydrates should be less than protein intake and are dependent upon the amount of activity. 

These factors vary from person to person. I don’t seem to require a lot of carbohydrates.  Some people do or they lose energy very quickly.  Determine what is right for your type rather than depending on some written formula or plan.  Consider suggestions and feedback by educated persons.  It all helps to round out a healthy diet plan. Make sure to pay attention to your body. Again – what works for one person may not work for you.

Summary of Today’s Workout:

Today’s workout plan was simply 35 min. run. 30 min. weights. 40 min. walk.Today’s workout result was: 36 min. run. 32 min weights.  55 minute walk.  Great weight workout by the way.  4 exercises for chest and 4 for triceps. 12 repetitions. 5 sets each exercise.  The final set was a super set with increased weight for 8 repetitions resulting in 5 sets each exercise. 



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  • At 2010.01.27 20:51, pegasuslegend said:

    very nice dish! lovely pictures as well

    • At 2010.01.27 21:21, Pam (@ TotalHealthCounseling) said:

      The 5 tips from the magazine are excellent recommendations! I think the taper theory is a good idea, because you need less fuel as the day goes on, therefore less carbs. This is especially true when you workout in the morning. You can replenish yourself with good quality carbs post workout, then taper off after lunch time. Eating often is always a good way to maintain energy throughout the day, I choose to snack on whole fruit and nuts or Larabars later in the day. Yogurt with almond butter is another good choice if you can eat dairy.

      A note on protein intake – your body can only absorb so much in one meal, the average is 20 grams which you are shooting for, just something to point out. Many people will take in too much protein at once and it gets wasted by the body because it cannot be utilized all at once and protein is not stored in the body the same way glucose (sugar) gets stored as glycogen.

      • At 2010.01.28 09:06, Joanne said:

        Pegasus: Thanks!

        Pam: Your feedback is so important. Thank you.

        • At 2010.01.28 13:35, Chaya said:

          I have not acclimated myself to tofu YET. Hubby and I do not like it. I must admit, you made it look terrific, though. I will try salmon, the next time. The beef was fine.

          • At 2010.01.29 09:10, Joanne said:

            Chaya: It took me a while to appreciate tofu. Kind of like making major diet changes. It takes time and effort.

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