Tuesday, April 27, 2010

Cook'in With Mark

I have been going through a ‘fresher’ eating fling lately.

A year ago, heart surgery left me a little down with the benefits of healthy eating and exercise. I have never been Mr. Athlete, but am average in competition for my age. So I figure that put slightly above average in fitness for society in general.

Last year—despite how good I felt—my heart Dr. didn’t want me to race. No real reason, just I don’t think so.

That’s not good enough for me, I need to know why, then and only then, if it is a real concern you may persuade me to listen. So with no real backing for “NO” the discussion between Karie and I was: “What is an acceptable risk?” Do you live for the doctor and die within yourself, or do you live and ignore your clueless doctor.

The months passed by and I sort of floundered in my running and biking. Both of which I care about a great deal, but had lost motivation for, with a simple “NO.”

New Year—new goals.

One of them is an improvement in eating. Not only improve what I eat, but what it is made of. In the recent past, I posted something on FaceBook that my significant other thought was stupid. Eat food that spoils and eat it quickly.” I can’t take credit for the saying, but when I heard it, it made total sense to me.

Don’t eat food with all the preservatives in them. And eat food quickly, while it’s fresh.

With time on my hands lately, I have been slowly trying different recipes and tweaking them to suit our taste and lifestyles. The first recipe that I am starting with is Spaghetti Sauce1. It’s easy to make, is high in carbohydrates, and high in low fat protein – because I swapped the beef in the recipe to turkey. Add a little whole grain pasta and it becomes an excellent, minimally processed recovery meal. The original recipe was heavy on the ketchup and I halved that because I don’t really like ketchup.

Hearty Spaghetti Sauce (Mark Modified)

1 lb. lean ground turkey (read the labels, they really are different)

1 medium onion (white or yellow)

1 green pepper

½ lb. sliced fresh mushrooms

3 – 15oz. cans of crushed tomatoes (just tomatoes)

1 – 6oz. can tomato paste

¼ C ketchup

1 T white sugar

1 T chili powder

1 t salt (optional)

1 T minced garlic

1 t dried basil

1 t dried oregano

1 t Italian seasoning

1 t Worcestershire sauce

½ t pepper

In a medium skillet over medium heat, add the onion, green pepper, and ground turkey and cook until the turkey is done. Optionally – drain the fat when finished. Add the mushrooms; stir and cook for 2 minutes. In a medium stew pot, mix remaining ingredients and add ingredients from skillet and bring to boil. Reduce heat to low; cover and simmer for 1 ½ hours. Recipe as printed in Taste of Home Yields 12 servings @ 163 calories per 2/3 cups.


1. Taste of Home

1 comment:

  1. Wheres the rest? how do I do the spaghetti?