It's All for Women

 In Times of Trouble - Be a Diva
  Easter is Hopping at Peterbrooke
  Starting Over... Again
  March On
  Liver Detox to Lose Weight
  Time For Spring Cleaning
  Pack Be For You Go
  So What! Who Cares!
  Satisfying the Need to Please
  Improve Productivity With Food
  Static Electricity Warning
 New CPR Method - Must See
  The Eyes Have It
  Woman's Yearly Exam
  The Mayonnaise Jar
  Inner Peace - this is so true!
  Spring Walking Tips

Shades of Pink is a place
"Where Breast Cancer Survivors Celebrate Survival Through Song"
by spreading a "A Message of Hope" while "Individually and Collectively Supporting Breast Cancer Survivors and their Families...
 One Day at a Time."

Shades of Pink Magazine is for every woman – whatever her "shade of pink."

What a Dish!
Favorite Recipes from Readers

Three-Bean Chili
with Corn and Turkey

2 Tbsp. canola oil
2 cups chopped onion
2 garlic cloves, finely chopped
1 large red bell pepper, seeded and coarsely chopped
2 Tbsp. chili powder
1/4 tsp. cayenne pepper, or to taste
1 Tbsp. ground cumin
1 tsp. dried oregano
1/2 tsp. cinnamon (optional)
3 cans (15 oz. each) of 3 different types of beans (such as kidney beans, black beans or chickpeas), rinsed and drained
1 cup frozen or drained canned corn
1 can (28 oz.) crushed tomatoes
1 cup low sodium tomato or vegetable juice
Salt and freshly ground black pepper, to taste
3 cups (about 1 lb.) diced cooked turkey
Hot sauce (optional)
4 cups cooked brown rice

In large, deep pot, heat oil over medium-high heat. Stir in onion, garlic and bell pepper. Saute‚ about 4 minutes, stirring often, until onion is translucent, garlic is golden and bell pepper is softened. Add chili powder, cayenne, cumin, oregano and cinnamon and cook for 30 seconds, stirring constantly. Stir in beans, corn, tomatoes and tomato juice. Bring to boil, reduce heat to medium-low and simmer gently, partially covered, for 45 minutes, stirring occasionally. Season to taste with salt and pepper.

Stir in turkey and simmer until heated through. Adjust seasonings by adding more salt and pepper and hot sauce, to taste. Serve over cooked brown rice.

Makes 8 servings.

What a Dish quick recipe…
For Kids on the GO

Mini frittatas are a great solution for kids who don't have time for breakfast. Super portable and tasty, this frittata recipe is the ideal breakfast on-the-go. You can make them in advance, and just warm them in the toaster or microwave.
Use turkey pepperoni in these mini frittatas, because you don't have to cook it in advance, and it adds terrific flavor. You can always substitute ham, Canadian bacon or regular bacon instead.
Get the kids ready for a healthy school day!

Ingredients:
6 large eggs
1/3 cup milk
1/2 tsp. kosher salt
1/4 tsp. freshly-ground black pepper
2 Tbsp. chopped fresh parsley
1/4 cup chopped turkey pepperoni
3/4 cup shredded cheddar cheese

Preparation:

Preheat oven to 350 degrees F. Spray a mini muffin tin with cooking spray.
Whisk together eggs, milk, salt, pepper and parsley. Stir in pepperoni.
Divide cheddar cheese among 24 mini muffin cups.
Pour egg mixture into a measuring cup with a spout. Pour egg mixture over cheese, filling cups to the top.
Bake 10-14 minutes until mini frittatas are puffed and golden brown on top.
Remove from oven and cool 5 minutes before serving.

A Taste of New Orleans
Smoking Shrimp Creole

In about half an hour, you can create a spicy dish full of flavor! This month's dish features onions and garlic, and two members of the allium family of vegetables. Cooked tomatoes maximize your health benefits from lycopene, a phytochemical found in the fruit. Make this dish for your next get-together and spread the joy of healthful eating.

Smoking Shrimp Creole
1 tsp. canola oil
3/4 cup chopped onion
1 small green bell pepper, seeded and chopped
1 small celery rib, thinly sliced
2 tsp. finely chopped garlic
1 can (14 oz.) crushed tomatoes
2 bay leaves
1 tsp. ground paprika
1/8-1/4 tsp. ground chipotle chile
3/4 lb. small or medium shrimp, shelled
Salt and freshly ground black pepper
2 cups cooked long-grain brown rice

Heat the oil in a medium skillet over medium-high heat. Sauté the onion, pepper, celery and garlic until the onion is translucent, 4 to 5 minutes. Add the tomatoes, bay leaves, paprika and chipotle chile. Simmer the sauce, covered, until thick, 15 to 20 minutes, stirring it 2 or 3 times.
Add the shrimp and cook, uncovered, until they are pink and firm, 5 to 7 minutes, depending on their size. Be careful not to overcook or the shrimp will be tough and rubbery. Season to taste with salt and pepper. Serve over cooked brown rice.
Makes 4 servings.

Sipping on Summertime

What’s better than a cool, sweet treat on a hot summer day? One that can be made quickly. This refreshing smoothie recipe can be whirled together in less than a minute. In addition, one cup of sliced honeydew provides an excellent source of vitamin C. According to AICR experts, foods containing vitamin C probably decrease risk for esophageal cancer.


Minted Honeydew Cooler
3 cups cubed honeydew melon
2 Tbsp. honey
2 Tbsp. fresh mint leaves
Combine all ingredients in blender or food processor and puree until smooth. Pour into 4 chilled glasses and garnish with addition mint, if desired. ENJOY!!

Makes 4 servings.
Per serving: 110 calories, 0 g total fat (0 g saturated fat), 28 g carbohydrate, 1 g protein, 1 g dietary fiber, 25 mg sodium.

A Taste of the Tropics

Exotic fruits like papaya are a great way to celebrate the start of summer. Mildly sweet, they make an excellent addition to savory chicken dishes like this one. Red peppers and pecans complement the fruit to make a strikingly colorful concoction. Plus, this filling entrée salad is also full of protein, dietary fiber and vitamin C, making it a delicious way to reap the rewards of tropical produce.

Papaya Pecan Salad with Chicken
8 cups torn romaine lettuce leaves
2 medium, ripe papaya, peeled, halved, seeded and cubed
1 large red bell pepper, halved, seeded and sliced into 1/4-inch pieces
2 scallions, white part only
1/4 cup freshly squeezed lime juice
2 Tbsp. fat-free, reduced-sodium chicken broth
1 Tbsp. honey
2 garlic cloves, minced
1 tsp. Dijon mustard
2 Tbsp. extra virgin olive oil
Salt and freshly ground black pepper, to taste
3/4 lb. cooked boneless chicken, diced
1/4 cup chopped pecans, toasted*

In a large salad bowl, combine lettuce, papaya, bell pepper and scallions. In small bowl, whisk together lime juice, broth, honey, garlic and mustard. Slowly add olive oil in a thin stream and whisk dressing until well blended. Season to taste with salt and pepper.
Pour dressing over salad, add chicken and toss until well combined. Top with pecans and serve.

*To toast pecans, put them in a small skillet over medium-high heat and stir frequently for 2 to 3 minutes, until lightly browned. Immediately transfer nuts to a small dish and cool.

Makes 4 servings.

Per serving: 362 calories, 15 g. total fat (2 g. saturated fat), 29 g. carbohydrate,
30 g. protein, 7 g. dietary fiber, 115 mg. sodium.

Halibut with Citrus & Garlic

A fresh fish like halibut is the perfect catch. Halibut is a light and flaky, low-fat fish perfect for pairing with fresh citrus. The use of low-calorie zucchini, an excellent source of vitamin C, and red onion, a source of the phytochemical quercetin, make this dish a nutritious addition to your recipe collection.

1 strip (about 1/2 inch wide) orange peel
4 (4 oz.) skinless halibut fish fillets 2 garlic cloves, minced
1 tsp. lemon juice
2 medium zucchini, trimmed, sliced thin
1/2 red onion, very thinly-sliced
1/4 cup chopped fresh basil
Salt and freshly-ground black pepper, to taste
2 tsp. extra-virgin olive oil

Preheat oven to 450 degrees. Firmly hold one end of the strip of orange peel skin side down on a cutting board. With the other hand, holding a knife at a low, almost horizontal angle, cut away the white pith. Cut the strip lengthwise into 4-inch long, narrow strips. Set aside.

Cut four pieces of foil about 12 inches long. Place a halibut fillet in the center of each piece. Rub garlic into the fish and sprinkle each fillet with lemon juice. Divide the zucchini, onion, orange zest strips and basil equally and pile on top of each fillet. Season with salt and pepper and drizzle with oil.

Pull the edges of the foil up over the fish and crimp together, sealing the foil to create 4 individual packages.

Bake for 15 minutes. Remove and let cool slightly. Carefully open packets, transfer to individual plates and serve. Makes 4 servings.

Spinach Pesto Pasta

This spinach pesto packs extra nutrition and an intense flavor into every bite. Combining spinach with the fresh basil adds a rich source of vitamins A, C and K, as well as folate and potassium.

16 oz. whole wheat linguini pasta
4 cups fresh baby spinach, loosely packed
2 Tbsp. pine nuts or slivered almonds
3 garlic cloves, peeled
Small handful of basil leaves, without stems
1 tsp dried Italian seasoning
3 Tbsp Parmesan cheese, grated
Salt and freshly ground pepper, to taste
1/8 cup fat free, reduced-sodium
chicken broth (or vegetable broth)
1/4 cup extra virgin olive oil
2 Tbsp. lemon juice
2 plum tomatoes, diced

Cook pasta according to package directions. Drain, place in a large serving bowl, cover to maintain warmth and set aside.

Meanwhile, place spinach, nuts and garlic in a food processor or blender. Pulse until chopped. Add basil, Italian seasoning, cheese, salt and pepper. Pulse to mix. Slowly add broth, olive oil and lemon juice. Process until well blended. Add pesto to warm pasta and toss gently to coat. Top with tomatoes and serve.
Makes 8 servings.

Ginger-Beef Stir-Fry

8 ounces beeftop round steak
1/2 cup reduced-sodium beef broth
3 tablespoons reduced-sodium soy sauce
2 1/2 teaspoons cornstarch
1 teaspoon sugar
1 teaspoon grated fresh ginger
Nonstick cooking spray
1 1/4 pounds fresh asparagus spears, trimmed
and cut into 2-inch pieces (3 cups), or 3 cups
small broccoli florets
1 1/2 cups sliced fresh mushrooms
4 green onions, bias-sliced into
2-inch lengths (1 /2 cup)
1 tablespoon cooking oil
2 cups hot cooked brown rice

If desired, partially freeze beef for easier slicing. Trim fat from beef. Thinly slice beef across the grain into bite-size strips. Set aside. For the sauce, in a small bowl stir together the beef broth, soy sauce, cornstarch, sugar, and ginger; set aside.

Lightly coat an unheated wok or large skillet with nonstick cooking spray. Preheat over medium-high heat. Add asparagus, mushrooms, and green onions. Stir-fry for 3 to 4 minutes or until vegetables are crisp-tender. Remove from wok or skillet.

Carefully add the oil to wok or skillet. Add beef; stir-fry for 2 to 3 minutes or until brown. Push the beef from center of the wok or skillet. Stir sauce. Add sauce to center of wok or skillet. Cook and stir until thickened and bubbly. Return vegetables to wok or skillet. Stir all ingredients together to coat with sauce; heat through. Serve immediately over hot cooked brown rice.

Makes 4 Servings - Easy 30-minute recipe

Source: Heart Healthy Living

Blazing Black Bean and Ham Soup

With winter approaching quickly, I thought it might be nice to do a soup this month. Nothing is better than a hot and spicy soup to warm you up on a cold winter day. You can make this soup as feisty as you like; it's easy to control the heat by adjusting the amount of peppers. To really spoil your taste buds, top it off with cheese, sour cream or both. Serve as a first course, luncheon or light supper.

2 cups dried black beans
8 cups of water
I pound of cooked ham, diced
1 ham bone, if desired
5 cloves of garlic, crushed
3 teaspoons of salt
6 green onions(long type} diced
I medium sized sweet Vidalia onion-diced
3/4 teaspoon of ground cumin (or to taste)
2 tablespoons(minimum) of ground red hot chile
3 fresh jalapenos diced
juice of half of lime
half cup (minimum) of grated Monterey Jack cheese
or dairy sour cream

Sort and rinse beans, then soak overnight in water to cover.
--OR--
OR place in a large saucepan and add water to cover; bring to a boil. Remove from heat, cover and let stand I hour. Simmer 1-1/2 hours, then proceed with recipe.
Drain beans; place in a large saucepan and add 8 cups cold water, ham, ham bone(if desired}, garlic, salt, diced, cloves, cumin, ground chile and lime juice. Bring to a boil; reduce heat, cover and simmer two hours or until beans are tender and soup is thick. Taste and adjust seasonings. To serve, spoon into bowls and top with sliced green onions, sour cream and cheese. To finish this masterpiece off, put a sliced lime on the side of the bowl. Now step back and admire your hot and spicy delightful dish. Then share of course! Remember to have a cool refreshing drink on stand-by. I recommend my mom's sweet iced tea, but that's me.

Recipe courtesy Charles J. Asbury II

Firehouse Wings

Having spent over 22 years as a firefighter in the Unted States Air Force, I've had plenty of opportunities to cook for myself and fellow firefighters during out 24 hour shifts. One of the all-time favorites has always been firehouse wings. I hope you enjoy this fired-up favorite as well.

24 chicken wing drumettes
3 tbsp butter, melted
5 tsp hot sauce (Texas Pete)
1 tsp paprika
1/2 tsp salt
1/2 tsp cayenne pepper
1/2 tsp cracked pepper, fresh
3 tbsp vinegar
Italian bread crumbs
Blue cheese or Ranch dressing
celery sticks (optional)

Combine all ingredients listed above except bread crumbs and dressing. Pour into a bowl and stir using a whisk. Clean and marinate drumette in sauce for at least one hour, but over night is best.

Preheat oven to 350 F.
Empty wings and sauce into baking pan, sprinkle bread crumbs over top of wings.
Bake 45 minutes or until chicken is browned and juices run clear.
Serve with 1 cup of chilled blue cheese or ranch dressing. Once again, celery sticks are optional, but a cool, refreshing beverage or two is not. Enjoy!

Recipe courtesy Charles J. Asbury II

Veggie Rollups

Healthful meal planning can get difficult - especially during the summer when your days are full of activities. This recipe features colorful vegetables, lean turkey and whole-wheat tortillas, is easy to prepare and provides a portable minimeal perfect for any warm-weather outing. Steamed kale, a cruciferous vegetable, provides vitamins K, A and C and offers added cancer protection. So while a traditional salad may not be a sensible on-the-go meal, wrapping up your veggies can help you stay on track and make nutritious meal choices all summer long.

1 small cucumber, peeled, seeded and sliced into 12 matchstick pieces
1 large carrot, peeled and sliced into 12 matchstick pieces
1 medium red pepper, sliced into 12 matchstick pieces
1/4 cup seasoned rice vinegar
8 medium to large kale leaves, washed with tough stems removed
Pinch of salt
4 (9 inch) whole-wheat flour tortillas
1/2 cup low-fat cream cheese, plain or seasoned
with fresh herbs of your choice
8 oz. oven-roasted turkey breast, thinly sliced

Combine the cucumber, carrot and red pepper in a resealable plastic bag.
Add the seasoned rice vinegar. Marinate the vegetables, shaking the bag a few
times, for up to 2 hours.

Meanwhile, steam the kale leaves with a pinch of salt, until bright green and
tender, about 10 minutes.

Spread each tortilla with 2 tablespoons of cream cheese. Top with 2 kale
leaves, 1/4 of the sliced turkey breast and 1/4 of the marinated veggies.
Carefully roll up each tortilla, cut in half and serve.

Makes 4 servings.
Per serving: 320 calories, 9 g total fat (3 g saturated fat) 33 g carbohydrate, 25 g protein,
4 g dietary fiber, 560 mg sodium
 

Veggie Pita Pizzas

Summer is all about spending time with friends and family. Next time you get together, make it a lunch date and serve these quick and Delicious Pita Pizzas. This recipe makes the most of seasonal produce like summer squash, which at its peak right now. Pick some up during your next trip to the farmers’ market and enjoy a good source of vitamin C.

4 whole wheat pita bread rounds
1 cup reduced-sodium pasta sauce
1/2 red bell pepper, finely diced
1 small zucchini, finely diced
1 small yellow squash, finely diced
1 (3 oz.) can sliced mushrooms drained (or 6 oz. fresh mushrooms, sliced)
1/2 tsp. dried oregano
1/2 tsp. dried basil
1/2 cup shredded part-skim mozzarella cheese
2 Tbsp. grated Parmesan cheese
Crushed red pepper flakes, to taste (optional)

Preheat oven to broiler setting.

On an oven rack or in a toaster oven, toast the pita bread for 1 minute. Remove and cool slightly. Spread 1/4 cup pasta sauce on each pita round. In a medium bowl, combine red pepper, zucchini, yellow squash and mushrooms. Spoon mixture evenly onto pita rounds. Sprinkle all four pitas evenly with oregano and basil. Divide mozzarella among pitas. Top each with 2 teaspoons of Parmesan cheese. If desired sprinkle with a bit of crushed red pepper flakes.

Broil pitas a few minutes, watching carefully until cheese is melted and bubbly.
Serve immediately.

Makes 4 servings
Per Serving: 170 calories, 5 g total fat (2.5g saturated fat), 25 g carbohydrate, 11 g protein, 4 g dietary fiber, 300 mg sodium
Photo and Recipe: The American Institute for Cancer Research (AICR)

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