Broccoli is Good Stuff

Broccoli, native to the Mediterranean, is both delicious and nutritious when properly cooked. It contains more protein than most other vegetables and is easy to prepare. Eat it either raw or cooked.  To cook – gentle steaming is healthiest.

Developed from wild cabbage, selective breeding during the Roman Empire produced Broccoli (Brassica oleracea var. italic).  It then appeared in France at about 1560, and was introduced in England and America in the 1700s.

Broccoli contains phytonutrients that aid in disease prevention; its Vitamin K and Choline can promote improved brain function.  Recent research has also shown that eating Broccoli can even boost metabolism by activating brown fat cells (that contain extra fat burning mitochondria).

Consuming Broccoli can help to:

  1. protect against some cancers
  2. fight against flu-causing viruses
  3. maintain: skin, eyesight, healthy immune system, brain function
  4. support: oral health, healthy bones and joints
  5. may slow/prevent:  mental health decline, aging process, macular degeneration, neural tube defects.

To get the most health benefit from Broccoli choose stalks with tightly budded heads, crisp leaves and are deep green in color.  Do not select portions that are limp/wilting or turning yellow.

Be sure to keep the Broccoli dry; store it for up to 3 days in the crisper drawer of the refrigerator. Raw broccoli is low in calories and almost 90% water, 7% carbs, 3% protein and contains Omega-3s. One (1) cup of raw broccoli, 91 grams contains:

  • Calories: 31
  • Protein: 2.5 grams
  • Carbs: 6 grams
  • Sugar: 1.5 grams
  • Fiber: 2.4 grams
  • Fat: 0.4 grams.

NOTE: Consuming broccoli may interfere with blood-thinning medications. Consult with your healthcare provider, if this is the case.

Here is a Broccoli side dish recipe that is easy to prepare.  Even the broccoli hater in our house liked it!

BroccoliBlog Broccoli, Italian Style

Prep time: 15 minutes; Cook time: 25 minutes; Servings: 6


  • 8 Cups Broccoli, florets
  • 4 tsp. Garlic, chopped
  • Olive Oil, extra virgin
  • Sea Salt, to taste
  • Ground Black Pepper, to taste
  • 1 tsp Lemon Pepper
  • 2 Tsp Lemon juice
  • ½ Cup Parmesan cheese, grated


  1. Preheat oven to 425 oF.
  2. After washing, pat Broccoli dry as possible with paper towel for cooking purposes.
  3. Place Broccoli florets in a large bowl and toss with: 4 teaspoons of chopped garlic, 1 teaspoon of Lemon Pepper, ~ 1/3 Cup olive oil.
  4. Add salt and ground black pepper to taste.
  5. Place Broccoli/Garlic mixture on a flat baking pan; evenly disperse it across the pan.
  6. Roast it in the preheated oven (425oF) for ~ 15 minutes.  Oven ready for roasting: Broccoli_OvenReady 
  1. Now, use a spatula to turn Broccoli over to ensure even roasting.
  2. Roast for another 10 minutes. The Broccoli florets will be crispy on the outside when done.
  3. Remove Broccoli from the oven and place in bowl.
  4. Toss the Broccoli with: 2 to 3 Tablespoons Olive Oil, and 2 Tablespoons Lemon juice.
  5. Sprinkle with ½ Cup Parmesan cheese. Serve.

Plan Your Meal

Get the Right Balance of Carbs, Protein and Fat

A balanced diet is basic to a healthful and wholesome life.  Consuming an appropriate balance of calories and nutrients helps keep you healthy.  For purposes of meal preparation, allocate / apportion the  recommended daily percentage of carbohydrates, proteins and fats.

According to the USDA (United States Department of Agriculture) one should eat foods from the different food groups to create a “Balanced Plate”:

50% fruits and vegetables

25% fiber rich carbohydrate imagesFP 25% protein rich foods

also drink Water

When making adjustments to your diet, do not try to modify everything all at once.  Just concentrate on making one small improvement at a time.  When you have succeeded with one, go on to the next change.  Remember:

  • Carbohydrates supply the energy needed during the early stages of exercise.
  • Calories from fat provide energy when the exercise becomes extended (after carbohydrates are used up).
  • Protein is required for building muscle.
  • Carbohydrates and protein contain four calories per gram.
  • Fats contain nine calories per gram.

Based on a 2,000-calorie diet, consume:

  • 1,200 calories from carbohydrates (300 grams)
  • 400 calories from protein (100 grams)
  • 400 calories from fats (44 to 45 grams).

Too much protein can be unhealthy though.  Talk to your doctor before increasing protein intake.


5 Yummy & Healthy Foods

Lots of foods taste good.  Here are 5 foods that taste good and are especially healthy, too.

1. Blueberries – contain antioxidants and polyphenols, keeping your heart healthy.

  • You can help lower blood pressure and increase your HDL (the good cholesterol) by eating a cup of blueberries/mixed berries every day for 8 weeks.
  • Add in strawberries and red raspberries too.

2. Watermelon (red) – is an excellent source of vitamin C.

  • Also contains lycopene which is an antioxidant, helping to protect against heart disease and some cancers. An added benefit is watermelon’s high water content that keeps you feeling full and satisfied.
  • More healthy fruits and berries include cherries, grapes, grapefruit, kiwifruit, lemons, mango, melons, olives, peaches, pears, pineapples and plums.

3. Tomatoes – is it vegetable or fruit?

  • Tomatoes have lots of nutrients: fiber, potassium, vitamin C, folate, and choline, all of which are heart healthy.  Potassium is also beneficial to muscles and bones.
  • Tomatoes are usually categorized as a vegetable, although botanically speaking they are fruits.
  • As an aside, other fruits that are often considered vegetables include cucumber, squash, pea pods, peppers, eggplant and okra.

4.  Green Beans – are high in fiber, helping to prevent weight gain.

  • Increasing fiber by 8 grams for every 1,000 calories consumed in one’s diet can result in a weight loss of about 4.5 pounds and fiber helps to moderate blood pressure.
  • There are more than 130 varieties of green beans, all are a good source of protein, vitamins A, C, and K, and of folic acid and minerals (especially manganese).
  • Manganese, also an antioxidant, is essential to support metabolism, bone health and wound healing.
  • Other minerals in one cup of raw green beans are calcium, iron, magnesium, phosphorous, potassium, zinc.
  • Try okra and chickpeas too.  Calorie for calorie, vegetables offer a concentrated source of nutrients.
  • Rinse canned beans before eating to rid them of excess sodium used in packaging.
  • Fresh or frozen greens beans are the best choices for cooking.

5.  Salmon – is a type of oily fish that tastes good and offers a high amount of nutrients, including protein and omega-3 fatty acids.  Salmon fillets contain up to 30 percent oil, including omega-3 fatty acids. Salmon:

  • provides benefits to the heart, as well as the nervous system.
  • is low in saturated fat, helping to slow the accumulation of plaque in the arteries
  • contains some vitamin D, also.
  • Eat a 3.5 ounce serving of fatty fish (salmon, mackerel, herring, lake trout, sardines, anchovies or albacore tuna) at least 2 times per week.

Takeaway:  Eat a balanced diet that is varied and not centered on one specific type of food.

Quench Your Thirst – Use an Infuser Water Bottle

Enhance and refresh your drinking water, infuse it.  There are no added calories, excess sugar or artificial flavorings.

Put fruits, vegetables, spices, or other herbaceous plants in the infusion chamber of an Infuser Water Bottle, then fill bottle with cold, pure water.  Nutrients escape from the fruit/veggies directly into the water.  It is all natural.

You can create most any kind of flavored water you want. Also, drinking plenty of liquids can help with burning fat and may increase the rate of metabolism.


  • If you infuse for 4 or more hours, remove fruit/veggies from the infusion chamber then store the infused water in the fridge for up to 3 days.
  • Verify that the bottle is BPA Free.
  • Do not overfill.
  • Hot liquids create pressure; allow hot liquids to cool first.

To make infused water:

Cucumbers, citrus fruits, melons, and mint will work to flavor the water immediately. It’s best to soak apples, cinnamon, ginger root and rosemary overnight in the refrigerator.

Some Ideas for Infused Water:

Cucumber + Lime + Strawberry + Mint

Lemon + Raspberry + Rosemary

Orange + Blueberry + Basil

Lime + Ginger root + Basil

Watermelon + Mint + Jalapeno

Lemon + Thyme

Orange + Hibiscus + Star anise

Orange + Cinnamon + Cardamom + Cloves

Pear + Fennel.

Stay happy, healthy … and hydrated!


What’s for Lunch: Shrimp Burgers

Perfect for a summer lunch, shrimp burgers are tasty and healthy, great barbeque fare.

Makes 4 servings


  • Olive Oil Mayonnaise or Greek Yogurt
  • Sweet Pickle Relish
  • 1 tsp. Seafood Seasoning
  • 1 lb. Shrimp, raw, size, peeled
  • 1 Egg, slightly beaten
  • 1 Tbsp. Garlic, minced
  • 3 Tbsp. Parsley, chopped
  • 3 Tbsp. Butter or Canola Oil
  • Whole wheat buns, toasted
  • 6 oz. Tomato slices
  • 4 Romaine or Bibb Lettuces leaves


  1. Whisk together in a small bowl: 3 Tbsp. mayonnaise or Greek Yogurt, 2 Tbsp. relish, ¼  seafood seasoning.
  2. Place ½ lb. shrimp in a food processor; pulse until finely chopped.
    • Add 1 egg, 1 Tbsp. minced garlic, and ¾ tsp. seafood seasoning to food processor, combine by pulsing.
    • Transfer the mixture to a medium bowl.
    • Roughly chop remaining shrimp and add to the bowl.
    • Add 3 Tbsp. chopped Parsley; lightly stir to combine.
  1. Shape mixture into 4 patties.
  2. Melt 3 Tbsp. butter in large, skillet, med. heat.
    • Place patties in the heated skillet, cook 4 to 5 minutes until shrimp is done and edges of patties are crispy.
  1. Place a cooked patty on each bun half, top with 4 tsps. mayo or yogurt mixture, tomato slice, 1 lettuce leaf.  Top with other bun half.  Or serve with tomato and lettuce, no bun.

Nutrition – per serving: 404 calories w/ bun; 253 calories w/ no bun

Fat  21 g, Cholesterol  216 mg, Fiber  5 g, Protein  24 g, Carbohydrate  33 mg, Sodium  643 mg, Iron  3 mg, Calcium  259 mg.


Elements of a Functional Kitchen: Tools & Prepware

Ensure functionality in your kitchen.  “With a well-stocked kitchen and essential ingredients in the pantry, it is possible to quickly prepare delicious, nutritious cuisine in a moment’s notice.”1

Along with a well-stocked pantry the ‘right tools for the job’ are also a necessity in the efficient kitchen.  This includes cooking utensils, knives and pots & pans.

In terms of durability and quality, purchase the highest quality utensils that are affordable.  Kitchen tools/utensils constructed of stainless steel or glass utensils are most serviceable for long term use.  Discussed in this blog are the kitchen tools that provide the core for a good starter kit, a base to add onto as it becomes cost effective.  There is no need to get too exotic.

A good starter kit includes measuring spoons, measuring cups, mixing bowls (3), cutting boards, knives (chef’s knife & paring knife), wooden spoons, vegetable peeler, colander, ramekin type small bowls, grater and can opener:

Measuring Spoons – to measure small quantities of either liquid or dry ingredients. The spoons should be clearly marked.  Measuring spoons may be made of plastic, metal or other materials. They come in various sizes, from a fraction of a teaspoon to a tablespoon.

  • The National Institute of Standards and Technology (NIST) mandates a teaspoon to hold 5 milliliters and a tablespoon to hold 15 milliliters.
  • However, all measuring spoons are not equal.  The ones in the kitchen drawer are not accurate by at least a little bit.

Measuring Cups – to measure a volume quantity of liquid or dry or bulk ingredients for cooking.  Measuring cups may be made of plastic, glass, or metal.

A glass measuring cup (in a 1 cup size or greater) will typically have a scale in mL and fractions marked on the side.  These are calibrated for measuring liquids (as opposed to dry ingredients).  Look for:

  • Glass:  does not scratch and easier to read the markings and the meniscus (downward curve at the center & up at the edges, of most liquids)
  • Spout for pouring
  • Clear measurement markings
  • Solid handle.

Measuring cups may also be purchased separately as 1/4, 1/3, 1/2, 2/3, 3/4  and 1 cup sizes. These are typically used for measuring dry or bulk ingredients and are filled to the top with any excess scraped off.  Look for:

  • Stainless
  • Stain & odor resistant
  • Long handles
  • Shallow, wide cup section (sturdy & durable).

In terms of measurement, at 4 degrees Celsius 1 milliliter of water is equal to 1 gram of water.

Mixing Bowls (3): small, medium, and large for mixing ingredients, and can double as serving bowls too.  Purchase a large bowl for large volume of mixing baking ingredients, for example, a medium size bowl for mixing dry ingredients or beating eggs, a small bowl is good for mixing salad dressings, etc.  Look for:

  • Stainless steel (durable)
  • Nesting (takes up less storage space)
  • Bowls with lids (food storage).

Cutting Boards: for cutting and preparing food, made of wood or plastic and come in differing sizes.  Although not always practical, if possible, maintain a dedicated collection of cutting boards: one each for different meats, seafood, poultry, and produce.  Look for:

  • 2½ – 3½ inches thick for durability
  • Wood (easier on knife blades).
    • hard woods with fine grains such as walnut, hard maple, birch, cherry and oak.  The capillary action of fine grains in hard woods pulls down fluid, where bacteria can be trapped. (These bacteria die when the board dries after cleaning.)
    • soft woods such as cypress are easier on the edge of your knife, but they can pose a possible health/safety risk.  The larger grains in softer wood may allow the cutting board to warp/split.  Bacteria can collect and flourish in these areas.

Cutting board care/maintenance:  oil wood cutting boards regularly with a food-safe oil to protect it.

  • Rinse material off the cutting board when done using it.  To avoid contamination do not splatter the rinsing water.
  • Avoid cross contamination; sanitize a cutting board after raw meats/seafood have been on it.
  • Scrub it with soap and water, removing material from any scratches/grooves.
  • Wooden cutting boards require different sanitizers than plastic boards.  For wood cutting boards use an ammonium sanitizer, such as a solution of an ammonium cleaner and water.
  • Make sure it dries completely so that bacteria have no moisture to grow and reproduce.

Knives:  Chef’s knife & Paring knife: are the 2 most important knives to keep in the kitchen.  If the budget allows, 2 other knives to add to your collection would include a long, serrated bread knife and a boning knife.

Chef’s knife (8” or 10”) is an efficient, basic knife for doing a majority of food prep work, including chopping meat and vegetables.

A paring knife(~3½”) is much smaller than a chef’s knife.  It works well for more exacting, smaller tasks requiring precision such as mincing herbs or garlic, peeling produce, coring tomatoes, and hulling strawberries. Look for:

  • High carbon stainless steel; it provides for retention of a tough, sharp edge.
  • Handling and balance good knife should feel comfortable, well balanced and stable in your hand.
  • Weight – try several knives; pick the one that feels right.

Knife maintenance and care:

  • Do not leave your knives in the kitchen sink.  It’s a safety issue.
  • Separately wash, dry and put them away immediately.  If left in the sink, the blade can get scratched or dinged and/or the tip can bend or break.
  • Store your knives in a knife block or knife sheath.  Keeping them in a drawer can cause the blade to become scratched/dented.
  • Use a honing steel, a knife stone, or mechanical knife sharpener to keep the blade in good working order.
  • Always use wood cutting boards.

Other prepware needed:  Colander, small bowls, wooden spoons spatula, vegetable peeler, can opener, tongs:  make prep work easier, and take care of them properly.

1 Nancy L, “The Well-Stocked Kitchen” NancyLFitness Blog,




Parmesan Baked Tomatoes

tomato  Parmesan Tomato

Eat as a side dish or as a open face sandwich on whole-wheat bread.


  • tomatoes, sliced in half
  • 1/4 cup freshly grated Parmesan cheese
  • 1 teaspoon chopped fresh oregano
  • 1/4 teaspoon salt
  • ground pepper, to taste
  • 4 teaspoons extra-virgin olive oil


  1. Preheat oven to 450° F.
  2. Place tomatoes cut-side up on a baking sheet.
  3. Top with Parmesan, oregano, salt and pepper.
  4. Drizzle with oil
  5. Bake until the tomatoes are tender, about 15 minutes.

Nutrition:  Per serving – 91 calories

6 g fat; 4 mg cholesterol; 6 g carbohydrates; 3 g protein; 2 g fiber; 375 mg sodium; 363 mg potassium.

Creamy Broccoli Salad – Healthy

BroccPic  Creamy Broccoli Salad            A healthy, low fat Broccoli Salad that is a wonderful combination of taste and sensation.


  • ¼ Cup Cottage cheese, reduced fat
  • ⅓ Cup Greek yogurt, fat-free plain
  • 1 teaspoon Dijon mustard
  • ¼ Cup red onion, minced
  • 1 clove(s) garlic, minced
  • ½  tsp Lemon Pepper
  • 8 oz broccoli, crowns, trimmed and finely chopped
  • 7 oz beans, garbanzos (chickpeas), rinsed
  • ½  Cup(s) pepper(s), red, bell, chopped
  • ⅓ Cup sunflower seeds.
  • ¾ Cup dried cranberries


  1. Add 8 oz broccoli crowns, 7 oz garbanzos, ½ C bell pepper, ⅓ C sunflower seeds, ¾ C dried cranberries and ¼ C minced red onion  to large bowl; toss.
  2. Create the dressing:  Use either a whisk or a food processor to combine ⅓ C yogurt, ¼ C cottage cheese, ½  tsp. Lemon Pepper, 1 clove minced garlic, 1 tsp. Dijon mustard.
  3. Pour the dressing over the broccoli mixture; toss.
  4. Serve at room temperature or chilled.

Nutrition:  per serving size, 1 Cup
Calories 249, Total Fat 8.33 g, Cholesterol 19.5 mg, Sodium 294 mg, Potassium 355 g, Protein 11.76 g, Fiber 6.43g, Carbohydrates 36 g, Sugar 16 g.



What is your New Year’s Resolution?

  • Resolve to change a trait or behavior?

  • Accomplish a personal goal?

  • Improve life? 

Want to exercise – But don’t have time.

Want to eat clean – But don’t have any recipes.

Improve balance, muscle tone, mental outlook – But don’t know what exercises to do.


Combine a workout with cooking dinner!  The FIT CUI program  provides step-by-step recipes & fitness instruction.



Meal preparation packed with exercise & healthy cuisine.




Shrimp Fried Rice

FriedRicepic_1 Shrimp Fried Rice from the pantry –

This Shrimp Fried Rice recipe is an example from our soon to be published new FitCui cookbook using items typically ‘on-hand’ in the pantry and refrigerator.

Items from the pantry blend together in a tasty, healthy, simple and quick meal:

  • shrimp
  • rice, cold
  • frozen vegetables
  • eggs
  • onion
  • oil, vinegar, soy sauce, garlic, ginger.

Shrimp Fried Rice is nutritious, easy and ready in a jiffy!


  • 2 cloves garlic, minced
  • 2 teaspoons grated ginger
  • 1/2 cup chopped carrot (1 medium carrot)
  • ¼ Cup low-sodium soy sauce
  • 2 tablespoons water
  • 2 tablespoons rice wine vinegar
  • 2 teaspoon sesame oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon crushed red pepper
  • 3 tablespoons Canola/Olive, divided
  • 2 teaspoons minced garlic
  • 1.5  pounds medium shrimp, cleaned and cooked
  • 3 large eggs, lightly beaten
  • 2 stalks green onion, minced
  • 4 -5 cups cold rice, well fluffed
  • 1 cup frozen green peas, thawed (2)


  1. Combine in a bowl, and set aside:  3 tablespoons low-sodium soy sauce, 2 tablespoons water, 2 tablespoons rice vinegar, 1 teaspoon sesame oil 1/4 teaspoon salt, 1/4 teaspoon crushed red pepper.
  2. Heat 1.5 tablespoon Canola/Olive oil in a wok/nonstick skillet, med-high heat.
  3. Add 3 slightly beaten eggs to the wok/skillet; cook until set.
  4. Remove eggs and place on a cutting board.
  5. Chop up the eggs; set aside on cutting board.
  6. Add 1/2 cup chopped carrot, 2 teaspoons grated ginger, 2 cloves minced garlic and 2 stalks chopped scallions/green onions.
  7. Stir-fry for 1 minute.
  8. Add 4.5 Cups rice, stir fry until it begins to brown, 1 to 2 minutes.
  9. Add 1 Cup peas and the soy sauce mixture (from step 1); stir, combining ingredients.
  10. Continue cooking for another 1 to 2 minutes.
  11. Add 1.5 pounds of shrimp and then the chopped up egg back to the wok/skillet; stir fry for 1 more minute.
  12. Serve immediately.