My Birthday

Hey Guyz!

For my birthday I didn't make Ratatouille but I did do my pomegranate pork recipe which turned about AMAZING!! If i do say so myself. It is always tasty and yummy and makes me want more. It was an awesome birthday, thanks too my family who made it all. Love you!

P.S. Make the recipe!!! You won't regret it! :D

The Nutrients You Need

A recent government report found that Americans aren't getting enough calcium, fiber, magnesium, potassium, or vitamins A, C, and E. "You're not going to have a major health event as a result," says Alanna Moshfegh, an author of the USDA report What We Eat in America, "but the recommended amounts will help you maintain your health and decrease your risk of chronic diseases." Here are the figures (as they pertain to women) and a little help interpreting them. 

Calcium

Recommendation: 1,000 milligrams a day. 
Benefits: Bone health. 
Sources: Dairy products; fish with bones; dark, leafy greens. 

Fiber

Recommendation: 25 grams a day. 
Benefits: Protects against coronary heart disease and reduces the risk of diabetes. 
Sources: Fruits, vegetables, legumes, nuts, seeds, whole grains. 

Magnesium

Recommendation: 310 to 320 milligrams a day.
Benefits: Helps maintain normal muscle and nerve function and develop and maintain bones.
Sources: Nuts, seeds, bran, halibut and other fish.

Potassium

Recommendation: 4,700 milligrams a day.
Benefits: Helps maintain healthy blood pressure and reduce the effects of salt; may reduce the risk of recurrent kidney stones and possibly decrease bone loss.
Sources: Potatoes, tomato paste and puree, white beans, yogurt, soybeans, bananas.

Vitamin A

Recommendation: 2,310 international units a day.
Benefits: Important for vision, red blood cell production, embryonic development, and immune function.
Sources: Organ meats; orange vegetables; green, leafy vegetables.

Vitamin C

Recommendation: 75 milligrams a day.
Benefits: Acts as a disease-fighting antioxidant; may help to maintain a healthy immune system.
Sources: Fruits and vegetables, including citrus fruits, red and green peppers, kiwis, and guavas.

Vitamin E

Recommendation: 15 milligrams a day.
Benefits: Acts as a disease-fighting antioxidant; may support eye health.
Sources: Some ready-to-eat cereals, some oils, almonds, peanut butter.


www.realsimple.com 

Ratatouille

Today is my birthday and I was asked what I would like to have for dinner for my birthday. I of course said my favorite my pork with the pomegranate sauce (which is on the blog). Every time I make it I am ravished my its delicious taste. However, thinking back at all the recipes that I have wanted to cook I think back from the first time I watched Disney's Ratatouille when I was younger. Every time I see that movie I always want to make the dish that Remy makes for the Critic at the end of the movie. I have a recipe for Ratatouille, but I can't find it. I will post it as soon as I can and a picture of how it turned out.

Roast Chicken with Balsamic Bell Peppers

Total: 40 minutes
Yield: 4 servings (serving size: 1 breast half and about 1/2 cup bell pepper mixture)

Ingredients

• 3/4  teaspoon  salt, divided
• 3/4  teaspoon  fennel seeds, crushed
• 1/2  teaspoon  black pepper, divided
• 1/4  teaspoon  garlic powder
• 1/4  teaspoon  dried oregano
• 4  (6-ounce) skinless, boneless chicken breasts
• 2  tablespoons  olive oil, divided
• Cooking spray
• 2  cups  thinly sliced red bell pepper
• 1  cup  thinly sliced yellow bell pepper
• 1/2  cup  thinly sliced shallots (about 1 large)
• 1 1/2  teaspoons  chopped fresh rosemary
• 1  cup  fat-free, less-sodium chicken broth
• 1  tablespoon  balsamic vinegar

Preparation

1. Preheat oven to 450°.

2. Heat a large skillet over medium-high heat. Combine 1/2 teaspoon salt, fennel seeds, 1/4 teaspoon black pepper, garlic powder, and oregano. Brush chicken with 1 1/2 teaspoons oil; sprinkle spice rub over chicken. Add 1 1/2 teaspoons oil to pan. Add chicken; cook 3 minutes or until browned. Turn chicken over; cook 1 minute. Arrange chicken in an 11 x 7–inch baking dish coated with cooking spray. Bake at 450° for 10 minutes or until done.

3. Heat remaining olive oil over medium-high heat. Add bell peppers, shallots, and rosemary; sauté 3 minutes. Stir in broth, scraping pan to loosen browned bits. Reduce heat; simmer 5 minutes. Increase heat to medium-high. Stir in vinegar, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook 3 minutes, stirring frequently. Serve bell pepper mixture over chicken.