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Eggs are In(credible)!

Following years of dietary exile, the word is finally getting out that eggs should be on the nutritional "A" list, thanks to recent research showing that saturated fat is a far greater health risk than the cholesterol in eggs. Like nuts, they are one of nature's healthiest creations. They possess a powerhouse of nutritional benefits -- particularly the yolks, which supply high-quality protein, iron, zinc, B vitamins (including folate and B-12), vitamins E and A, and even a little vitamin D. In addition, they are a rich source of lutein and zeaxanthin, two relatives of beta carotene that promote good vision and healthy eyes -- protecting against age-related macular degeneration. They also contain choline (important for fetal brain development and our memory recall) and other beneficial substances as well, including Omega-3 fatty acids (in "enhanced" eggs). And a large egg has only about 75 calories.

Relatively inexpensive and very easy to prepare, eggs are once more rising in popularity -- and certainly so at this time of year! But even with the vigorous PR campaign for "the incredible edible egg" the health questions about eggs continue! Here are the most common "egg" questions we get... and my answers:

“What about cholesterol in eggs?” The cholesterol concerns about eggs have always been incorrect. Dietary cholesterol (the cholesterol in food) doesn't necessarily raise serum cholesterol (the cholesterol in our bodies). It is saturated fat that clogs arteries... and eggs are very low in saturated fat. Of an egg's five grams of fat, only 1.5 grams are saturated. It's the breakfast eggs "bad boy" friends that are the culprits: butter, bacon, sausage, hash browns, biscuits, gravy, etc. that get one into cholesterol trouble. Of course, all this doesn't mean that you should start having a three-egg omelet for breakfast every morning. An egg still has a high cholesterol content (about 215 mg, about two-thirds of the recommended daily maximum of 300 milligrams) -- which is why you don't hear the drum beating to eat two or three eggs a day. 

“Should I be eating eggs at all?” Eggs in moderation are fine. If you already have high cholesterol, you should limit yourself to three to four egg yolks per week (in cooking or as parts of meals) -- otherwise enjoy eggs. There is no limit on egg whites, however, which are cholesterol-free and contain highly absorbable albumin, an important protein source for a number of body functions. 

“What about organic or hormone-free eggs?” A producer making this claim must feed their hens certified organic feed (grown without pesticides, antibiotics, herbicides, fungicides, and commercial fertilizers), the hens must have outdoor access and conditions must comply with strict humane practice codes. These eggs tend to be naturally richer in many nutrients, including omega-3 fats and vitamin E, due to the high quality of feed used. They are usually more expensive as a result. In regard to hormone-free eggs, no egg-laying hen is fed hormones or treated with them, so this claim makes no sense. 

“What about cage-free eggs, and eggs from free-range hens?” Most egg-laying hens are kept in cages, partly for sanitary reasons, partly for the convenience of the grower. Non-caged or so-called "free-roaming" birds are kept on a hen-house floor. A "free-range" hen would be allowed to graze outdoors for at least five minutes a day. Sadly, "free-range" claims on eggs aren't regulated at all. However, free-range eggs may have a healthier fat profile than cage eggs. One study compared the nutrient profile of eggs from a US supermarket (from battery hens fed a commercial feed) with those from a Greek village (free-range hens fed a traditional grain diet) and they found a phenomenal difference in the type of fats present. The Greek eggs contained less saturated fat and far more of the healthy fats, especially omega-3 fats. These are known to reduce risk of heart attack, are important in maintaining healthy blood and essential for brain development and function. The feed given to the hens is clearly a crucial factor and as discussed next, you can now purchase cage eggs high in omega-3s. However, since we also know that animal exercise affects the fat levels in meat, this may also make a difference to the fats found in eggs. Free-range hens are clearly more active than caged. This subject is hotly debated by egg producers, with some arguing that an egg is an egg. And yet, common sense says that free-range hens must be happier and this is reason enough to buy their eggs. If we also get better nutrition from them, so much the better!  

“What are High Vitamin E or High Omega-3 Eggs?” Eggs today are often enhanced with omega-3 fatty acids -- substances that increase heart health, reduce hypertension and improve autoimmune diseases, such as rheumatoid arthritis and lupus. Plant foods and cold-water fish (such as salmon and sardines) are natural sources of omega-3s, but few of us consume a sufficient amount of them. Our relative consumption of omega-3 fatty acids compared with foods rich in omega-6 fatty acids -- also essential for good health, but plentiful in Western diets and found in such foods as cereal and baked goods -- results in a poor omega-3/omega-6 ratio. By increasing your intake of omega-3 and reducing your intake of omega-6, you will bring the ratio back to a healthy balance. Hens fed large amounts of flaxseed, algae, and canola oil will lay eggs containing heart-healthy omega-3 fatty acids. Fish oil itself is sometimes added to chicken feed. But even so, eggs that are supposed to be rich in omega-3s still contain only a small amount, compared with salmon. 

“Are brown eggs more nutritious than white?” No, this is a myth. Brown eggs come from hens with red or brown feathers, such as Rhode Island Reds. White eggs come from white hens, such as Leghorns. Brown eggs often cost more -- in part because they are usually larger and have a "healthier" image. 

“Is a darker yellow yolk more nutritious?” Not necessarily. Yolk color depends on the chicken feed - wheat and barley produce a light yolk, corn a medium-yellow yolk, and marigold petals a deep yellow, and maybe more carotenoids. Eggs with omega-3s may have a deep yellow yolk. 

And finally, “What's The Best Way to Boil an Egg?” Making hard-cooked eggs is almost as easy as boiling water, once you know the pitfalls. Cooking eggs too long or too vigorously can result in cracked shells, tough whites, and green gray, sulfury-smelling yolks. This gentle method is consistently effective - and the trick of pricking the egg's end makes removing the shell nearly as easy as peeling a banana.  

1. Gently prick the wide end of each egg with a pin. Prick just through the shell without piercing the membrane. 

 2. Place the eggs in a single layer in a saucepan. Add enough water to submerge the eggs 1 inch, then bring the pot, uncovered, to a boil. As soon as the water boils, remove the pot from the heat, place the lid on top, and let the eggs sit for 10 minutes. 

 3. Meanwhile, fill a bowl with very cold tap water. Once the 10 minutes have passed, use a slotted spoon to transfer the eggs to the water. 

 4. When the eggs are cool enough to handle (after about 5 minutes), they are ready to eat. To peel, tap the wide end of the egg against a hard surface to crack the shell, then roll the egg to break the shell all over. Peel away enough of the shell from the wide end so that you can get your fingers underneath what remains. Remove it in large pieces, then rinse any bits of shell off the egg and pat dry.

More than just edible, eggs are indeed incredible!

Learn more about eggs on my IGTV channel -- Wellness Wednesday Episode 1: Better Breakfast

See below for some of my favorite recipes that feature the delicious wellness of eggs:

Smokey Southern Oven Fried Chicken over Buttermilk Caesar Salad (Bonus: Smokey Southern Deviled Eggs!)

Porcini Pepper Asparagus, Tomato, and Cheddar Frittata with Chai Pear & Blackberry Crisp and Prosciutto Wrapped Strawberry Bites

Moroccan Shakshuka Brunch with Chai Spiced Baked Apples

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Better Breakfast Benefits

Start your day with breakfast. Without it, you will spend the entire day fighting an energy deficit. Right eating at the right times will get your body in gear, with the necessary fuel to keep it operative from a point of strength. Breakfast doesn’t have to be hard to eat – or to put together – just there within ½ hour of arising. Try grab-and-go specials like low-fat cheese melted on whole-grain toast with fruit; milk or Greek yogurt with fruit to accompany whole-grain cereal or a homemade muffin; or lean meat on toast for a quick, take-along sandwich.

If you aren’t quite sold on the importance of eating early and eating often, here’s a more in-depth explanation of what is happening in your body and why you need to keep your Metabolic Fire Stoked!

It’s not the calories taken in, but the calories burned that count – and your metabolism makes all of the difference!

At a cellular level, our metabolism is activated with a balance of supply and demand: a supply of optimum fuel and oxygen to the cells for energy metabolism, and a demand from the body systems for energy. A combination of factors – especially our stressful lifestyles and lack of self-care – causes our fat cells to lock down, slowing our metabolic rate to a snail’s pace and resulting in fats being stored rather than burned for energy. This “cocooning” effect is the result of constant stress demands on the body and not nearly enough of an energy supply to meet the needs.

While a calorie is indeed a calorie, your metabolism can increase or decrease (and thus burn or store those calories) depending on your eating patterns. The body was designed to slow itself down as a protective response to energy deficits. As a result, erratic eating patterns keep our metabolism locked in low gear, storing away every meal as if it were our last.

Think of your metabolism as a campfire that requires fuel to burn, and air to fan the fire’s flame. A campfire dies down during the night and must have wood added in the morning to begin to burn brightly once more. Without being “stoked” with new fuel, the spark turns to ash – there’s nothing left to burn.

Similarly, your body awakens in a slowed down state. If you don’t “break-the-fast” with breakfast and continue to feed it through the day to meet your body’s demand for energy and boost your metabolic system, your body turns to its own muscle mass (not fat!) for energy and slows down even more, conserving itself for a potentially long, starved state. Then, when the evening eating begins, most of that food will be stored as fat because the body isn’t burning energy at a fast rate; the fire has gone out.

The food you eat, after long hours without, is like dumping an armload of firewood on a dead fire. Sadly, there are many of us walking around with a lot of “dead wood” sitting atop our fires!

Regardless of the number of calories consumed when we do eat, the body can use only a small amount of energy, protein, and other nutrients quickly. The rest is thrown off as waste or stored as fat. Eating the American way robs the body of vital nutrients for the remaining twenty-four hours – until the next feeding frenzy. Undo this typical pattern in your own life – and eat to stoke your personal metabolic fire – by eating strategically. Balanced mini-meals eaten often through the day is a major activator of your body’s natural ability to lose weight. But you must start with breakfast!

Here are some recipes to get you started:

Chai Overnight Oats

Moroccan Shakshuka Brunch with Chai Spiced Baked Apples

Porcini Pepper Asparagus, Tomato, and Cheddar Frittata with Chai Pear & Blackberry Crisp and Prosciutto Wrapped Strawberry Bites

Salmon Brunch Bar

…And I can’t say enough about eggs! Whether in the shakshuka, frittata, scrambled, hard boiled, or poached – eggs are indeed in(credible)! Learn more about eggs here, and get a masterclass on poached eggs from Top Chef Season 15 finalist Chef Adrienne Cheatham in episode 6 of The Pam Smith Flavor Show. 

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Water Wellness

Water is not just a drink – it is an essential nutrient for your body! First, along with a proper protein and salt intake, water works to release excess stores of fluid, much like priming a pump. Second, water transports the energy nutrients throughout your body and is essential for maintaining your body temperature. Third, water helps you digest food and maintain proper bowel function.

Water is the only liquid we consume that doesn’t require the body to work to metabolize or excrete it. Other beverages, like tea, coffee and sodas, although water-based, contain pollutants that interfere with the body’s excretion. This is especially important for men, who are more susceptible to a form of "gouty arthritis,” the painful build-up of uric acid crystals deep within the joints of elbows, shoulders, knees, and feet.

So Drink! Drink! Drink!

Water that is! Here is some more information about this oh-so-critical beverage of champions!

- It may be hard to believe, but the number one factor for fatigue is dehydration. The heat of Summer will remind us – and it is absolutely critical for exercising without damaging our muscles. Proper drinking habits are the best way to approach the days with boundless energy and protection for our body.

- You really are “all wet.” In fact, your body is composed primarily of water. It is 92% of your blood plasma, 80% of your muscle mass, 60% of your red blood cells and 50% of everything else. Every cell in your body relies on water to dilute biochemicals, vitamins, and minerals to the right concentrations. It also is a primary factor in the transporting ability of the bloodstream. Water is vital to the maintenance of proper muscle tone and function. If you are dehydrated, your muscles will only work to 30-35% of their capacity causing tiredness, aching, and potential injury.

- Water works to keep the skin healthy, resilient and wrinkle-resistant. It could honestly be labeled an anti-aging ingredient!

- Water has been shown to reduce the risk of fatal heart attack. Five glasses of water per day reduces risk by about 50% (54% for men and 41% for women) compared to drinking only two glasses per day. Water helps to thin the blood, making it less likely to clot and cause blockages.

Use these Tips to Stay Hydrated:

Start your day with 8-16 ounces of water. Drink a glass of water while your coffee is brewing or when preparing breakfast.

Get your 8-a-day, eight glasses that is. This is at least 64 ounces per day. Get more on hot days or when doing physical activities. 

Don’t wait until you are thirsty to drink – it’s too late, you are already dehydrating. Be proactive! – Keep water where you are, inside and out.

If you crave salt, go for water. Once your fluid stores drop below a certain level, your thirst mechanism cuts off all together. What turns on is your desire for salt or salty foods. It’s a survival mechanism because salt holds fluids in the body. Don’t let your body trick you; drink up!

Watch The Pam Smith Flavor Show: “Water & Beyond” (Episode 15) on Wednesday, May 12, 2021 @pamsmithflavor to learn more about water and strategic hydration!

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Revamp Your Veggies

Many of the veggies that are most colorful and most packed with nutrients are the same ones that cause many of us (and not just 5­ year­ olds) to shudder at the sight of steamed greens. In fact, as many as 30% of Americans are extra sensitive to the bitter taste of the chemicals in these vegetables­­ -- they are called "super-tasters." 

For others, it isn't the taste but the lack thereof that makes them turn up their noses at vegetables. Many veggies pack a lot less flavor than they could. Sadly, many American growers have focused on varieties that ship well and spoil slowly, and there's been so little emphasis on taste. 

The good news is that with a little extra know-­how when buying and cooking veggies, you can not only make this essential food group less boring, you may fall in love anew! 

Use these tips to "Revamp your Veggies" ­­ starting with dinner tonight: 

Buy the Babies

In some vegetables, flavors intensify as the plant matures, which is why the so­called baby versions have wider taste appeal with just as many health benefits. Experiment with baby artichokes, turnips, squash, and carrots (the ones sold in bunches, with greens still attached --­­ not those sold in plastic bags, which are simply regular carrots, trimmed down).

You can find the babies at larger supermarkets, specialty grocers, and farmers' markets; some, such as younger Brussels sprouts and green beans, can even be bought frozen. Not only do many people find baby vegetables more flavorful and less bitter, but they prefer the texture too: Younger vegetables are more tender and require less cooking, and they're fun! 

A Little Oil? 

Years of fat phobia have conditioned us to shun oils whenever possible. But judiciously using fats --­­ especially heart-­healthy ones like olive oil --­­ can go far in helping you love your veggies. When fat binds with seasonings and spices, it can transform vegetables to something downright yummy. And the link between vegetable avoidance and certain cancers is strong enough to justify the extra calories if it gets you closer to your recommended five to nine servings of fruits and vegetables each day. 

Try it: Drizzle olive oil, salt, and pepper on a baking sheet of broccoli and bake in the oven at around 375º F about 40 minutes --­­ it's delicious!

Cheese, Please? 

Moderate amounts of cheese sauce --­­ not 1950s ­style smothering --­­ can make broccoli or cauliflower rich and satisfying. Or toss bits of your favorite cheeses (including a little Parmesan, light cream cheese, or feta) in with green beans, asparagus, spinach, or kale. 

Blanch First!

Ever wonder why the Chinese tend to consume so many more vegetables than Americans, including the strong­ tasting crucifers such as broccoli? The secret is blanching.

Steam vegetables for 30 to 60 seconds, then remove them from the heat and drop them in cold water. That stops the strong flavors from developing. Stir­frying also preserves flavor by cooking quickly.

Oven Roast 

The onion family, which includes leeks, shallots, and garlic, is rich in compounds suspected to fight cancer, but for onion and garlic haters, the sharp flavors and strong smells can be overpowering. 

Try slow­-roasting onions and garlic, which brings out the sweetness and cuts the sharpness. Brush leeks or sliced onions with a little olive oil, wrap in foil packets, and toss on the grill to take the sting out. Here's one of my favorite ways to roast any veggie using P.S. Flavor!™ spice blends: 1 lb. of your vegetable of choice, cut into large dice (such as sweet potatoes, redskin potatoes, zucchini, mushrooms, red peppers, etc.). Toss with 2 tsp. Chili Lime, Smokey Southern, or Citrus Spice, and 1 tsp. olive oil. Heat a large sheet pan in a 375º degree oven. When pan is hot, spread seasoned vegetables evenly across pan. Roast until fork tender and serve.

Store Produce Away From Fruit

Many vegetables, like parsnips and beets, which have a strong flavor to start with, can become bitter when stored near apples and other fruits, which produce ethylene gas, according to research from Pennsylvania State University. The flavor of carrots, squash, and some herbs will also suffer in the presence of fruit, while crucifers such as broccoli, Brussels sprouts, and cabbage may turn limp and yellow more quickly. The best way to store vegetables: in a closed paper or Ziploc bag, with ethylene producers (which also include apricots, avocados, peaches, cantaloupes, peppers, and tomatoes) in a separate crisper from ethylene­ vulnerable produce. Tomatoes are best NOT refrigerated.

Avoid Bitter Eggplants 

Everyone knows that too­-mature eggplants are bitter, but the size of this fiber and potassium­-packed vegetable isn't your best clue: If your thumb leaves an indent that doesn't bounce back, the eggplant will be spongy, tough, and bad tasting, even if it's a little one. To further improve taste, check out its "belly button": At the blossom end, eggplants have either an oval or round dimple. Buy only the ovals ­­-- the round ones tend to have more seeds and less "meat." To reduce eggplant's bitter tendencies even more, after you slice it, sprinkle it with salt, then wait a half­ hour, rinse, and proceed with your recipe. The salt draws out water, which contains the bitter­ tasting compounds. Eggplants are worth the trouble: The insides of these veggies are high in cancer ­fighting polyphenols ­­-- the same chemicals that make Asian pears and apples so good for you.

Shop the Farmers' Market 

The flavor in cruciferous veggies, like broccoli, cauliflower, Brussels sprouts, kale, and cabbage, intensifies the longer they're on the shelf, particularly if they're wrapped. Freshly-picked tastes SO much better! In Winter, look for broccoli that's sold in bunches, rather than shrink­wrapped to styrofoam.

Go Stealth 

If you don't like the taste of many vegetables, soup may be your best solution: Most soups cook for so long that the vegetable flavors mellow and weaken, while the seasonings become more pronounced. You can also sneak grated carrots or zucchini into muffins and breads ­­-- and even meat loaf. Next time you make a meat loaf, after you add your usual 1 cup of bread crumbs or oatmeal, throw in 1 cup of grated vegetables: Onions, zucchini, mushrooms, or even green beans will be virtually undetectable, even to you. While the longer baking time breaks down some nutritive value, minerals and vitamins stay in the casserole, and veggies make for a more moist meat loaf.

Learn About the Health Perks 

A study at Monell Chemical Senses Center found that understanding why something that tastes foul is good for you ­­-- combined with repeated, regular exposure to that particular food --­­ actually makes it easier for you to stomach it. If you knew that kale could help protect you from cancer, you might be more willing to forget the taste and eat more of it.

Add A Touch of Sweetness 

All babies are born with a natural aversion to bitter foods and a preference for sweets. While this fades over time, many people still maintain a penchant for sweet ­tasting food. 

Scientists have long speculated that's because so many poisonous plants are bitter. What we do know is that sweet tastes better to us. So indulge in sweeter vegetables ­­-- yams, squash, peas, and carrots --­­ which still pack plenty of nutritional advantages. Or add a touch of sweetness to your vegetable dishes with fruit like navel oranges in spinach salad, or dried cranberries with Brussels sprouts.

May these tips help you fall in love with veggies you already enjoy -- and maybe even give you the courage to try something new! 

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The Well-Stocked Pantry

If you struggle to eat well, you are more than likely among the nutrient-deficient majority - and you aren't getting what it takes to live fit, fueled, and satisfied. Here's the bottom line: We will only eat well and cook well if we fill our pantries with the right foods. Keeping your kitchen stocked with simple, inexpensive ingredients will make weeknight cooking much easier (and more fun!), and makes the difference between quickly and efficiently putting together healthy flavorful foods vs. a meal-time-blues headache or a fast-food nightmare. These are my go-tos for adding a healthy advantage to my shopping cart - and keeping my kitchen pantry, fridge, and freezer ready to prepare a delicious and nutritious meal.

Spice Cabinet Musts

P.S. Flavor!™ Spice Blends, pure vanilla extract or paste, cinnamon or cinnamon sticks, coarse ground black pepper, black peppercorns, Diamond Crystal Kosher salt, and Sugar in the Raw.

Vinegars

Red wine, white balsamic, rice wine, and apple cider vinegars will cover you for salad dressings and balancing dishes. Reduced balsamic is great for a drizzle and flavor pop.

Hot Sauce

Keep a few on hand and add a dash (or two!) into soups, salsas, sauces, sandwiches, and eggs. I especially love Cholula and Sriracha.

Oils

I use extra virgin olive oil for most all my cooking, a more exquisite one for vinaigrettes and drizzling, and a little less expensive one for cooking. Grapeseed and canola oils are good for baking, and nonstick spray makes life so much easier.

Honey and Real Maple Syrup

Add a quick drizzle when you're craving a little sweetness in things like your oatmeal, vinaigrettes, or sauces.

Dijon Mustard

For so much more than sandwiches, it adds a special flavor punch to marinades, rubs, crustings - and is the time-tested emulsifier for salad dressings.

Dried Fruits

Craisins, dried blueberries, and tart cherries bring a touch of sweetness and nutrition to salads, chutneys, and sautés or roasts.

Nuts and Seeds

Toasted pumpkin seeds, almonds, pecans, pistachios, and pinenuts add satisfying crunch and healthy fats to salads, grain dishes, and crumb toppings.

Canned Beans

Keep a few different kinds of canned beans in your pantry. I keep black beans, chick peas, cannellini, red kidney beans, and black eyed peas. Drain and rinse to bulk up soups, salads, or mix with rice and grains.

Brown Rice and Whole Grains

Some grocery stores now stock them ready to heat, but it's easy to do yourself. Cook a large pot, cool completely, and freeze in re-sealable bags. Thaw as needed.

Lower Sodium Chicken, Beef, or Vegetable Stock 

Easy to make on your own, and great to have handy for cooking vegetables and soups.

Pre-cut Vegetables

Look to see if your grocery store has these available in the produce section. They're wonderful to have on hand to steam, stir fry, or microwave. You can also buy veggies whole and portion them into your own personal blends.

Root Vegetables

Red onions, garlic, shallots, and ginger.

Citrus

Think of citrus as a two- for-one. The zest can be used in marinades and the juice can be drizzled over cooked vegetables and used in vinaigrettes. Use a lemon or lime squeezer for easy juicing!

Eggs

Whip up a quick omelet, poach eggs in tomato sauce, fry one for a sandwich or grain bowl topper, or hard-boil a few for quick snacks.

Nonfat Plain Greek Yogurt

Perfect on its own as a snack with fresh berries or the base for a smoothie, overnight oats, or healthy, creamy dressing.

Dairy

Milk (of your choice), light sour cream, and unsalted butter.

High Quality Cheeses

Invest in a microplane cheese grater and add Parmesan into salads, soups, and more. Remember a little goes a long way. We also love to throw pieces of the cheese rind into simmering soups for an umami boost. I keep feta, sharp cheddar, and ricotta on hand as well.

Miscellaneous

Panko, olive oil mayo, low sodium soy sauce or tamari, whole wheat flour, Worcestershire sauce, salsa, and canned Chipotle Peppers in Adobo Sauce.

... and don’t forget your Freezer! 

A powerful resource for keeping fresh food on hand is your freezer! I keep mine well-stocked with whole grain breads, salmon and shrimp, soups, and a variety of meals that I’ve made and saved leftovers from. 

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Power Snacking 101 Recipes

My Virtual Flavor kitchen was filled this week with countless delicious and nutritious snacks you can make in your own kitchen (watch this Pam Smith Flavor Show Episode here). Remember, eating strategic mini meals evenly spaced throughout the day is the way to eat well, live well... and even sleep well!  See below for these go-to power snack recipes: Homemade Chai Peanut Butter Sweet and Savory Quesadilla Pockets Four Hour Power Fruit & Nut “Truffles” Four Hour Power Fruit & Nut Mix 

Want to get the flavors that make this meal magical? They’re all available at psflavor.com!

Homemade Chai Peanut Butter

2 cups dry roasted peanuts, unsalted or lightly salted 1 tablespoon P.S. Flavor!™ Mai Chai 1-2 tablespoon honey, if desired ½ teaspoon kosher salt, if desired 1-2 tablespoons peanut or other oil, if desired

Method: 1. Place the peanuts into a food processor fitted with the blade attachment. Pulse a few times just until chopped.  For chunky peanut butter, remove ½ cup of chopped nuts and set aside.  2.  Process for 1 minute.  Stop and scrape down the sides and bottom of the bowl. The mixture will look gritty and dry, like coarse salt. 3.  Process for another minute, then stop and scrape down the sides. At this point, the mixture will be shiny and softened, but not yet peanut butter! 4.  Sprinkle Mai Chai over the top, and the honey, salt and oil, if using. And then process an additional 1-2 minutes until it’s completely smooth and spreadable. Taste and add more spice, salt or honey if needed.  If you reserved some nuts for chunky peanut butter, add them now and pulse a few times to combine. 5.  Transfer to a storage container and cover.  It’s ready to enjoy!

Four Hour Power Fruit & Nut Mix

2 cups dry roasted peanuts, unsalted 2 cups dry roasted pepitas (pumpkin seeds), lightly salted 1 cup dried red tart cherries, unsweetened 1 cup dried blueberries, unsweetened 1 cup dried cranberries 1 cup golden raisins

Method: 1. Mix together nuts, seeds and dried fruits. 2. For portability, portion ¼ cup to ½ cup of mixture into airtight bags.

Four Hour Power Fruit & Nut “Truffles”

Makes approximately 30 truffles 2 cups dry roasted peanuts, unsalted 2 cups dry roasted pepitas (pumpkin seeds), lightly salted 1 cup dried red tart cherries, unsweetened 1 cup dried blueberries, unsweetened 1 cup dried cranberries 1 cup golden raisins ¼ to ½ cup fresh orange juice, as needed 1 tablespoon P.S. Flavor!™ Mai Chai, optional Finely ground pepitas, for “rolling”

Method: 1. Grind nuts and seeds together in food processor with cutting blade, with short pulses being sure not to turn into nut butter, add dried fruits and continue to pulse until sticky enough to form into balls, adding fresh orange juice as needed for moisture.  Add Mai Chai, if using, and pulse again to incorporate. 2. Form into balls and roll in pumpkin seeds to form "truffles".

Quesadilla “Pockets”

6 inch whole wheat flour tortilla, such as Ole High Fiber or Mission 2 tablespoons salsa 2 tablespoons drained black beans or shredded chicken or scrambled eggs 2 tablespoons mashed avocado 2 tablespoons shredded cheddar cheese Sprinkle of P.S. Flavor!™ Adobo Kitchen or Creole Kitchen

OR

6 inch whole wheat flour tortilla, such as Ole High Fiber or Mission 1 1/2 tablespoons natural peanut butter 1 tablespoon all-fruit jam 2 tablespoons sliced strawberries, bananas or dried red tart cherries 1 1/2 tablespoons light cream cheese Sprinkle of P.S. Flavor!™ Mai Chai

OR

6 inch whole wheat flour tortilla, such as Ole High Fiber or Mission 1 1/2 tablespoons ricotta cheese 1 tablespoon roasted tomatoes or tomato sauce 1 tablespoon peppers or mushrooms 2 tablespoons shredded part-skimmed mozzarella Sprinkle of P.S. Flavor!™ Mambo Italiano

Method: 1. Using a sharp knife or kitchen shears, cut the tortilla halfway through on one side 2.  Add your fillings to each quadrant of the circle, ending with the cheese.  Sprinkle with seasoning blend.

3.  Starting from one of your cut corners, fold each corner in so each filling has its own little pocket

4.  Cook it on a heated skillet on both sides (or in a panini pan) until browned and cheese is melted.

5.  Enjoy a warm melty quesadilla with all the ingredients in every bite!

Haydari Walnut Yogurt Dip

1 1/2 cups plain Greek yogurt (Fage is my favorite) 3 tablespoons feta cheese, grated 2 tablespoons fresh flat leaf parsley, finely chopped 1 tablespoon fresh mint, finely chopped 1/3 cup walnuts, finely chopped 1 tablespoon lemon juice 1-2 cloves garlic, minced PS Flavor!™ Creole Kitchen, or Kosher salt and black pepper, to taste  1 teaspoon olive oil, for garnish (optional) 1 teaspoon Creole Kitchen or paprika, for garnish Sprig of fresh mint or parsley

Method: 1. Mix all ingredients with a spoon until well blended. 2. Place in a serving dish. Drizzle with olive oil and sprinkle with Creole Kitchen or paprika.

3. Garnish with a sprig of fresh mint or parsley.

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Toasted Farro, Kale, and Hummus Bowl

Bowls are my favorite new way to pack a meal with immune-boosting power. I made this bowl on Episode 11 of The Pam Smith Flavor Show. All of the elements are delicious separately, but when put together, they really spark. Want to get the flavors that make this meal magical? They’re all available at psflavor.com!

1 cup farro, toasted 1 1/2 teaspoons P.S. Flavor!™ Creole Kitchen, or Kosher salt and pepper, to taste 1/4 cup finely diced red onion or shallot 1 teaspoon minced garlic 2 cups chicken or vegetable stock 2 cups fresh kale, massaged Citrus Sherry Vinaigrette, recipe follows 1/2 cup Marcona almonds, or sliced toasted almonds 1/2 cup dried red tart cherries Velvet Hummus, recipe follows (or your hummus of choice) 1/2 cup feta cheese, small diced 1 ripe avocado, peeled and diced Fresh parsley sprigs, for garnish, optional

Method: 

1. Toast farro in dry skillet over medium heat until toasty brown and fragrant. Add 1 teaspoon Creole Kitchen, broth, onion, and garlic, and bring to a boil over medium high heat. Adjust the heat to a simmer and cook for 20-22 minutes until just tender but still al dente. Remove pot from heat, drain well (I reserve the liquid for another use), and let cool to room temperature.

2. To assemble the salad, combine the farro, massaged kale, Marcona almonds, and dried cherries, and toss with Citrus Sherry Vinaigrette. Adjust seasoning to taste. 

3.  To serve, spoon hummus into large shallow bowl, schmear to cover bottom of bowl. Top with farro mixture. Sprinkle with feta, avocado, and fresh parsley sprigs.  

Citrus Sherry Vinaigrette

1/4 cup sherry vinegar 2 tablespoons fresh squeezed lemon juice 1 tablespoon Dijon mustard 1-2 teaspoons honey 1/2 teaspoon P.S. Flavor!™ Creole Kitchen 1 tablespoon P.S. Flavor!™ Citrus Spice 1/3 cup extra virgin olive oil

Method:

1. Whisk together the sherry vinegar, lemon juice, honey, Dijon mustard, Creole Kitchen, and Citrus Spice, and then drizzle in 1/3 cup olive oil while whisking to emulsify. Adjust seasoning and honey, to taste.

2. Chill until ready to use.

Velvet Hummus

1 can (15 ounces) chickpeas, drained, or 1 ½ cups cooked chickpeas 1/2 teaspoon baking soda (if you’re using canned chickpeas) 1/4 cup lemon juice (from 1 ½ to 2 lemons), more to taste 1 medium-to-large clove garlic, finely chopped 2 teaspoons P.S. Flavor!™ Moroccan Spice and/or Kosher salt to taste 1/2 cup tahini (I love Soom Foods brand!) 2 to 4 tablespoons ice water, more as needed 1 tablespoon extra virgin olive oil

Any of the following garnishes: drizzle of olive oil, sprinkle of Moroccan Spice or paprika, chopped fresh parsley

Method:

1. Place the drained chickpeas in a medium saucepan and add the baking soda. Cover the chickpeas by several inches of water, then bring the mixture to a boil over high heat. Continue boiling, reducing heat if necessary to prevent overflow, for about 20 minutes, or until the chickpeas look bloated, their skins are falling off, and they’re quite soft. .

2. Skim off peelings that have floated to the top, and then drain chickpeas through a fine-mesh strainer. Run cool water over them for about 30 seconds and then set aside.

3.  Meanwhile, in a food processor or high-powered blender, combine the lemon juice, garlic, Moroccan Spice, and tahini to the food processor, and blend until the mixture is thick and creamy, stopping to scrape down any tahini stuck to the sides and bottom of the processor as necessary.

4.  While running the food processor, drizzle in 2 tablespoons ice water. Scrape down the food processor, and blend until the mixture is ultra smooth, pale, and creamy. (If your tahini was extra-thick to begin with, you might need to add 1 to 2 tablespoons more ice water.)

5.  Add the drained, over-cooked chickpeas to the food processor. While blending, drizzle in the olive oil. Blend until the mixture is super smooth, scraping down the sides of the processor as necessary, about 2 minutes. Add more ice water by the tablespoon if necessary to achieve a super creamy texture.

6.  Taste, and adjust Moroccan Spice, salt, and lemon juice as necessary for your preference, overall flavor or extra zing.

7.  Scrape the hummus into a serving bowl or platter, and use a spoon to create nice swooshes on top. Top with garnishes of your choice, and serve. Leftover hummus keeps well in the refrigerator, covered, for up to 1 week.

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The Beneficial Powers of Cardamom: For Your Blood Pressure

Cardamom is a seed pod, known for centuries for culinary and medicinal properties. This exotic and aromatic spice has a spicy, slightly citrusy flavor and contains many plant-derived chemical compounds that are known to have antioxidants, disease preventing, and health promoting properties. Cardamom is an ancient digestion aid that can ease stomach cramps and flatulence by triggering the release of bile that will help your body break down fat faster. And, in a study published in the Indian Journal of Biochemistry and Biophysics, when folks with high blood pressure added cardamom to their daily diets, it helped normalize their pressure readings in as little as 12 weeks. Turns out cardamom relaxes the blood vessels so they’re less likely to tighten up and cause blood pressure surges!

Use it: The study-proven dose is roughly ½ teaspoon daily. Cardamom lovers often sneak this spice into hot coffees, teas, and lattes to add a touch of sweetness and bring out their rich flavor.  Cardamom is a key ingredient in P.S. Flavor!™ Mai Chai. 

Get your cardamom in your meals with some of these nutritious & delicious P.S. Flavor!™ Club recipes:

Chai Overnight Oats

Apple Chai Puff Pancake with Mocha Chicken Sausage and Texy Marys

Porcini Pepper Asparagus, Tomato, and Cheddar Frittata with Chai Pear & Blackberry Crisp and Prosciutto Wrapped Strawberry Bites

Mocha Chili Cornish Game Hens over Chai Pilaf with Roasted Spiced Carrots (Bonus: Mai Chai Spiced Sangria!)

Moroccan Shakshuka Brunch with Chai Spiced Baked Apples

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Mambo Baked Feta and Cherry Tomato Pasta with Montreal Kitchen Cast Iron Skillet Steak and Stovetop Broccoli

Take the guess-work out of cooking and add in the fun, all from your own kitchen! Grab your recipe, grocery list, prep sheet, and wine pairing below, and then cook along with Pam using the video in the P.S. Flavor!™ Cooking Club group on Facebook at facebook.com/groups/psflavorclub. (This meal is from the March 2021 cooking class.) Want to get the flavors that make this meal magical? They’re all available at psflavor.com!

Serves: 4

2 pints (2 pounds) cherry or grape tomatoes 4 cloves garlic, halved lengthwise 2 tablespoons extra virgin olive oil, plus more for drizzle 2 teaspoons P.S. Flavor!™ Creole Kitchen 1 tablespoon P.S. Flavor!™ Mambo Italiano 1 block (7 ounces) Greek feta cheese Salt, for pasta water 12 ounces medium-length dried pasta (reginetti, campanelle, fusilli, rotini – ideally whole grain) Montreal Kitchen Cast Iron Skillet Steaks, recipe follows 1/4 cup julienne of basil and fresh basil leaves, for garnish (optional) Stovetop Broccoli, recipe follows

Method:

1. Position a rack in the top part of the oven and preheat oven to 425 degrees F.

2. In a 9x13 inch baking dish, combine the tomatoes, garlic, 2 tablespoons olive oil, 1 1/2 teaspoons Creole Kitchen and the Mambo Italiano; toss to coat. Place the feta cheese in the center of the tomatoes mixture, top with a drizzle of olive oil, and sprinkle with remaining Creole Kitchen.

3. Place dish in oven for 30-35 minutes, until the garlic softens and the tomatoes begin to burst their skins.

4. Meanwhile, bring a large pot of salted water to a boil. Cook the pasta according to package directions until al dente. Reserve 1 cup of the pasta water and then drain the pasta.

5. When the tomatoes have begun to burst their skins, turn up the oven temperature to 450º F and bake another 10-15 minutes until the tomatoes slightly blister and char, and the feta is lightly browned.

6. Cook Montreal Kitchen Cast Iron Skillet Steaks while oven is at 450º F following the method in the recipe below.

7. When tomatoes have slightly blistered and charred, and feta is lightly browned, remove from oven. Mash the feta and tomatoes with a fork and mix until evenly combined. Mix the sauce with pasta and julienned basil, adding the reserved pasta water as needed if it looks a little dry. Taste and season with additional Creole Kitchen, if desired.

8. To serve, slice steaks on a bias and serve alongside Baked Feta Pasta. Garnish with basil leaves, if desired, and add Stovetop Broccoli (or vegetable of choice).

Montreal Kitchen Cast Iron Skillet Steak

2 8-ounce New York Strip steaks 1 tablespoon extra virgin olive oil 2 tablespoons P.S. Flavor!™ Montreal Kitchen

Method:

1. Trim steaks of excess fat, and bring to room temperature.

2. Bring a dry 10 to 12 inch cast iron skillet to high temperature on stovetop. Coat room temperature steaks lightly with olive oil.

3. Rub each steak with 1 tablespoon Montreal Kitchen and immediately place in the middle of the hot, dry pan. (Add the pieces carefully so that they are not touching each other.) Cook 1 to 2 minutes without moving; turn with tongs and cook another 1 to 2 minutes.

4. Remove from heat and place skillet into a 450º F oven. Cook an additional 7 to 8 minutes, depending on thickness of steaks and degree of doneness you prefer.

5. When the steaks are crusty-charred and done to your liking, remove from the pan, cover loosely with aluminum foil, and let rest 5-10 minutes.

Stovetop Broccoli

1 cup lower sodium chicken stock 2 teaspoons P.S. Flavor!™ Creole Kitchen, plus extra to sprinkle on when serving 12 ounces broccoli florets, washed 2 teaspoons extra virgin olive oil

Method:

1. Add chicken stock and Creole Kitchen to a medium pot. Add broccoli and drizzle with olive oil.

2. Cover pot partially, leaving ample escape for steam, and bring to a boil on high heat, then turn heat to medium high. Cook 7-9 minute till done. Remove from heat. Add more Creole Kitchen, to taste.

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Pam’s Pairing

Since Chianti is from a wine grape that’s high in natural acidity, the acid of the tomato & feta sauce and the acid of this wine complement each other quite nicely with their engaging “tang,” yet it can stand up well (and deliciously!) to steak.

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Grocery List

MEAT 2 8-ounce New York Strip steaks

PRODUCE 4 cloves garlic Basil 12 ounces broccoli florets, washed 2 pints (2 pounds) cherry or grape tomatoes

DAIRY 1 block (7 ounces) Greek feta cheese

MISCELLANEOUS 12 ounces medium length dried pasta (reginetti, campanelle, fusilli, rotini- ideally whole grain)

CHECK YOUR PANTRY FOR 4 tablespoons extra virgin olive oil 1 cup lower sodium chicken stock Salt

P.S. FLAVOR!™ SPICES Creole Kitchen Mambo Italiano Montreal Kitchen

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Prep Sheet

EQUIPMENT Measuring cups and spoons 9x13 inch baking dish Large pot Medium pot with lid Colander Squeeze bottle (optional) 10-12 inch cast iron skillet Chef's knife Cutting boards Oven mitt/pot holder Tongs Meat thermometer Tasting spoons Serving spoons and dishes

PRE-PREPPED INGREDIENTS 4 cloves garlic, halved length-wise 2 pints cherry or grape tomatoes, washed and drained 1/4 cup julienne of basil 12 ounces broccoli florets, washed

INGREDIENTS TO HAVE READY 1 1/2 tablespoons P.S.Flavor!™ Creole Kitchen 1 1/2 tablespoons P.S.Flavor!™ Mambo Italiano 2 tablespoons P.S.Flavor!™ Montreal Kitchen 12 ounces medium length dried pasta 4 tablespoons extra virgin olive oil, plus more for drizzle 1 block (7 ounces) Greek feta cheese Salt, for pasta water 2 8-ounce New York Strip steaks Fresh basil leaves, for garnish (optional) 1 cup lower sodium chicken stock

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[psflavor]

The Beneficial Powers of Porcini Mushroom: For Your Vitamin D

Dried porcini mushrooms bring rich and flavorful elements of umami - adding deep, woodsy, craveability to dishes. Porcini mushrooms have been shown to have potent anti-oxidant and antiinflammatory properties. Wild mushrooms like porcinis are used medicinally throughout Asia for their immune boosting power, perhaps due to mushrooms being the only produce item with natural vitamin D. They are an excellent source of phytochemicals, B vitamins, and many minerals, particularly selenium, copper, potassium, phosphorous, zinc, and manganese. 

Use it: Whether sprinkled on your food or used in a spice blend, Porcini mushroom powder will add a depth of flavor and umami boost that will increase cravability in every bite. 

Porcini mushroom is a key ingredient in P.S. Flavor!™ Porcini Pepper.

Get your porcini mushroom  in your meals with some of these nutritious & delicious P.S. Flavor!™ Club recipes:

Umami Gazpacho with Adobo Black Bean, Tomato, and Corn Salsa and Tiki Chiller

Porcini Pepper Crusted Steak with Creamy Horseradish Sauce and Roasted Baby Potato, Cherry Tomato, and Green Bean Salad

Porcini Pepper Asparagus, Tomato, and Cheddar Frittata with Chai Pear & Blackberry Crisp and Prosciutto Wrapped Strawberry Bites

Chili Lime Seared Pork Chops with Mango Red Pepper Chutney and “Crashed” Porcini Potatoes

Chili Lime Salmon with Porcini Pepper Polenta and Pan Seared Asparagus

Speedy Porcini Meatloaf with Cheesy Cauliflower and Adobo Green Beans

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Eat Green!

As our outdoor world starts to turn that lovely shade of spring green - consider "going green," not only as an environment saving commitment, but as a life saving action as well: add more green foods to your diet!

Green foods across the board "do a body good" in terms of their vitamin, mineral, water and antioxidant content; the benefits of incorporating more of them into your diet abound! In addition, fruits and vegetables offer great taste and powerful disease-fighting phytochemicals and fiber. The key is variety - the more varied and intense the colors, the higher and more varied your nutrient intake.

Here are Seven Tips for "Eating Green" for Health:

Asparagus, anyone? Green vegetables are loaded with Vitamin K - great for bone health. While vitamin K isn't a substitute for a good source of calcium, eating green vegetables high in vitamin K is a help. In addition, Vitamin K has been shown to be good for healthy arteries - new research indicates that arterial calcification and resulting decreased arterial elasticity can be reversed by consuming high levels of vitamin K. Choose vegetables like asparagus, spinach, kale, turnip, collard and mustard greens, broccoli, cabbage, endive and Brussels sprouts.

More Broccoli, please! Broccoli provides many health benefits, including both soluble and insoluble fiber; vitamins A, C and E (important antioxidants for staving off cellular damage from free-radicals), vitamin K, and special antioxidants called sulforaphane and indoles, known for their powerful anticancer properties. Research shows the cancer-fighting abilities of sulforaphane in cruciferous vegetables such as broccoli reduce the risk of cancer of the bowel, stomach, breast, lungs and kidneys.

Vary your leafy greens. Dark leafy greens come in varying shades of green. The lighter the green (think iceberg lettuce), the less vitamins and minerals they contain. The darker the green (think romaine or spinach), the higher the concentration of vitamins and minerals they contain, such as A, C and folate, which is good for preventing birth defects. Spinach, a dark leafy green, contains lutein which is good for eye health. Collard greens also contain sulforaphane and beta carotene.

Choose Extra Virgin Olive Oil. This rich green olive "fruit juice" is simply an elixir of health; known for its head-to-toe body protective properties. Olive oil is a monounsaturated fat, which works to lower your LDL cholesterol, while raising the good HDL cholesterol. It's also high in essential fatty acids and Vitamin E. Avocados have similar beneficial nutritional qualities. Consider tossing dark leafy greens with olive oil, a touch of balsamic and avocado for a one-two-three punch of health!

Catch some kiwifruit. If you're used to grabbing an orange to ensure you're getting your daily dose of vitamin C, consider eating a kiwi instead. It contains even more vitamin C than oranges - and they're a great source of dietary fiber.

Snack on green apples. Green apples offer about the same benefits as red or yellow apples, and they are a great source of soluble and insoluble fiber, which aid in digestion and heart health. Combine a tart Granny Smith with a slice of lowfat cheese and you have a great power snack!

Try Green Tea. If you drink tea, consider choosing green tea instead of black, oolong or other darker teas. Green tea - next to white tea - packs the biggest punch when it comes to antioxidants. It also contains flavonoids, a class of naturally occurring plant compounds that have been shown to have antioxidant, anti-cancer and immune-system regulating effects - and particularly heart and brain protective. If you drink more than one or two cups of coffee a day - consider replacing one of those cups with green tea.

The bottom line - you can't get too much green in your diet - nor too many fruits and veggies!

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The Beneficial Powers of Paprika: For Inflammation

If you only grab the paprika when you’re making deviled eggs, you’re missing out! According to researchers at North Carolina’s Brody School of Medicine, chronic inflammation can worsen dozens of different health problems, including skin rashes, arthritis, diabetes, and even Alzheimer’s disease. Thankfully, paprika is rich in saponins, natural compounds that bind to inflammatory molecules in the digestive tract, blocking absorption. As a result, researchers at Canada’s Guelph Food Research Center say enjoying just ½ teaspoon of the spice daily could cut your levels of tissue inflammation as much as 20 percent!

Use it: Paprika is available sweet, spicy, and smoked (our favorite!), so you can try it on anything from beef, chicken, and fish, to beans, rice, potatoes, roasted vegetables, and of course, you can still put it on your deviled eggs! 

Smoked Paprika is a key ingredient in P.S. Flavor!™ Smokey Southern, Porcini Pepper, Adobo Kitchen, Creole Kitchen, and Cha Cha Chili.

Get your paprika in your meals with some of these nutritious & delicious P.S. Flavor!™ Club recipes:

Pan Seared Smokey Southern Trout with Vegetable Couscous

Chili Lime Cedar Plank Salmon with Oven Roasted Vegetables and Smokey Sundried Tomato Aioli

Mambo Stacked Pork Chops with Roasted Potatoes and Smokey Brussels Sprouts

Grilled Creole Surf and Turf Kabobs and Veggies with Smokey Chermoula Sauce

Creole Pecan Crusted Cod with Cauliflower Hominy Hash and Smokey Broccolini

Smokey Southern Oven Fried Chicken over Buttermilk Caesar Salad (Bonus: Smokey Southern Deviled Eggs!)

[psflavor]

The Beneficial Powers of Turmeric: For Disease Prevention

This exotic spice has a golden yellow hue and slightly peppery, gingery taste. It’s wildly popular in Asian, Indian, and African cuisines. If you’re not already a fan, here’s a great reason to try it: Turmeric is a “cooling” spice with super anti- inflammatory and antioxidant benefits that might slow down age-related brain damage, including Alzheimer’s. It’s loaded with curcumin, a potent antioxidant that shows promising cancer-fighting abilities in lab studies, helping to thwart tumor growth and block biological pathways needed for melanoma and other cancers to flourish. In 2007, Chinese scientists found curcumin helps tamp down hormones needed for prostate cancer to take root in the body. Curcumin has also been linked to type 2 diabetes prevention through nourishing the insulin-producing pancreas. Pair turmeric with black pepper to seriously amplify its effects. Scientists from India found that adding the black pepper compound piperine to curcumin increased its bioavailability in humans by 2,000 percent.

Use it: Just sneak it into your favorite foods (fish, chicken, beans, eggs, vegetables, grains, etc.) to jazz them up. Turmeric is a key ingredient in P.S. Flavor!™ Adobo Kitchen. About 1/7 of the jar is turmeric, and another 1/7 is black pepper -- amplifying the beneficial powers of turmeric with every bite. 

Get your turmeric in your meals with some of these nutritious & delicious P.S. Flavor!™ Club recipes:

Adobo Black Bean Soup with Moroccan Spiced Shrimp and Tomato Bruschetta

Umami Gazpacho with Adobo Black Bean, Tomato, and Corn Salsa and Tiki Chiller

Chili Lime Seared Pork Chops with Mango Red Pepper Chutney and “Crashed” Porcini Potatoes

Speedy Porcini Meatloaf with Cheesy Cauliflower and Adobo Green Beans

Adobo Avocado “Blend” Burger with Chili Lime Ketchup and Fresh Corn & Tomato Salad

[psflavor]

Strategic Eating: Eat Early and Eat Often

Start your day with breakfast. Without it, you will spend the entire day fighting an energy deficit. Right eating at the right times will get your body in gear, with the necessary fuel to keep it operative from a point of strength. Breakfast doesn’t have to be hard to eat – or to put together – just there within ½ hour of arising. Try grab-and-go specials like low-fat cheese melted on whole-grain toast with fruit; milk or Greek yogurt with fruit to accompany whole-grain cereal or a homemade muffin; or lean meat on toast for a quick, take-along sandwich.

If you aren’t quite sold on the importance of eating early and eating often, here’s a more in-depth explanation of what is happening in your body and why you need to keep your Metabolic Fire Stoked!

It’s not the calories taken in, but the calories burned that count – and your metabolism makes all of the difference!

At a cellular level, our metabolism is activated with a balance of supply and demand: a supply of optimum fuel and oxygen to the cells for energy metabolism, and a demand from the body systems for energy. A combination of factors – especially our stressful lifestyles and lack of self-care – causes our fat cells to lock down, slowing our metabolic rate to a snail’s pace and resulting in fats being stored rather than burned for energy. This “cocooning” effect is the result of constant stress demands on the body and not nearly enough of an energy supply to meet the needs.

While a calorie is indeed a calorie, your metabolism can increase or decrease (and thus burn or store those calories) depending on your eating patterns. The body was designed to slow itself down as a protective response to energy deficits. As a result, erratic eating patterns keep our metabolism locked in low gear, storing away every meal as if it were our last.

Think of your metabolism as a campfire that requires fuel to burn, and air to fan the fire’s flame. A campfire dies down during the night and must have wood added in the morning to begin to burn brightly once more. Without being “stoked” with new fuel, the spark turns to ash – there’s nothing left to burn.

Similarly, your body awakens in a slowed down state. If you don’t “break-the-fast” with breakfast and continue to feed it through the day to meet your body’s demand for energy and boost your metabolic system, your body turns to its own muscle mass (not fat!) for energy and slows down even more, conserving itself for a potentially long, starved state. Then, when the evening eating begins, most of that food will be stored as fat because the body isn’t burning energy at a fast rate; the fire has gone out.

The food you eat, after long hours without, is like dumping an armload of firewood on a dead fire. Sadly, there are many of us walking around with a lot of “dead wood” sitting atop our fires!

Regardless of the number of calories consumed when we do eat, the body can use only a small amount of energy, protein, and other nutrients quickly. The rest is thrown off as waste or stored as fat. Eating the American way robs the body of vital nutrients for the remaining twenty-four hours – until the next feeding frenzy. Undo this typical pattern in your own life – and eat to stoke your personal metabolic fire – by eating strategically. Balanced mini-meals eaten often through the day is a major activator of your body’s natural ability to lose weight. But you must start with breakfast! 

Here are some recipes to get you started:

Chai Overnight Oats

Moroccan Shakshuka Brunch with Chai Spiced Baked Apples

Porcini Pepper Asparagus, Tomato, and Cheddar Frittata with Chai Pear & Blackberry Crisp and Prosciutto Wrapped Strawberry Bites

Salmon Brunch Bar

...And I can’t say enough about eggs! Whether in the shakshuka, frittata, scrambled, hard boiled, or poached -- eggs are indeed in(credible)! Learn more about eggs here, and get a masterclass on poached eggs from Top Chef Season 15 finalist Chef Adrienne Cheatham in this week’s episode of The Pam Smith Flavor Show. 

[psflavor]

Chai Overnight Oats

Whether you call it overnight oats, Bircher Muesli, chilled oats, fruit, and nuts, or any other delicious name, this is a perfect breakfast to start your day or snack to keep you going -- strong and energized! 

2 cups old fashioned oats 1/2 cup dried cranberries, tart cherries, or blueberries (or a combination) 1/2 cup chopped pecans, walnuts or sliced almonds 2 tablespoons P.S. Flavor!™ Mai Chai  2 cups of vanilla or plain Greek yogurt 1 cup 1% milk (or plant milk of choice) 2 cups fresh citrus juice or puree  1-2 teaspoons vanilla extract or paste, to taste 2 tablespoons honey, to taste, if desired Mix ins and garnishes: Fresh fruit, flaxseed, nuts, and Mai Chai 

Method: Combine dry ingredients, stir, and then add liquids, stir. Cover and refrigerate overnight (or 6-7 hours). Serves 8. When ready to serve, sprinkle with Mai Chai, flaxseed, and add fresh fruit, such as:

1 cup shaved or diced apple (Fuji or granny smith) 1 banana, sliced 1 cup blueberries, strawberries, or blackberries

Watch how easily these Overnight Oats come together on Episode 6 of The Pam Smith Flavor Show! 

[psflavor]

Eggs are In(credible)!

Following years of dietary exile, the word is finally getting out that eggs should be on the nutritional "A" list, thanks to recent research showing that saturated fat is a far greater health risk than the cholesterol in eggs. Like nuts, they are one of nature's healthiest creations. They possess a powerhouse of nutritional benefits -- particularly the yolks, which supply high-quality protein, iron, zinc, B vitamins (including folate and B-12), vitamins E and A, and even a little vitamin D. In addition, they are a rich source of lutein and zeaxanthin, two relatives of beta carotene that promote good vision and healthy eyes -- protecting against age-related macular degeneration. They also contain choline (important for fetal brain development and our memory recall) and other beneficial substances as well, including Omega-3 fatty acids (in "enhanced" eggs). And a large egg has only about 75 calories.

Relatively inexpensive and very easy to prepare, eggs are once more rising in popularity -- and certainly so at this time of year! But even with the vigorous PR campaign for "the incredible edible egg" the health questions about eggs continue! Here are the most common "egg" questions we get... and my answers:

“What about cholesterol in Eggs?” The cholesterol concerns about eggs have always been incorrect. Dietary cholesterol (the cholesterol in food) doesn't necessarily raise serum cholesterol (the cholesterol in our bodies). It is saturated fat that clogs arteries... and eggs are very low in saturated fat. Of an egg's five grams of fat, only 1.5 grams are saturated. It's the breakfast eggs "bad boy" friends that are the culprits: butter, bacon, sausage, hash browns, biscuits, gravy, etc. that get one into cholesterol trouble. Of course, all this doesn't mean that you should start having a three-egg omelet for breakfast every morning. An egg still has a high cholesterol content (about 215 mg, about two-thirds of the recommended daily maximum of 300 milligrams) -- which is why you don't hear the drum beating to eat two or three eggs a day. “Should I be eating eggs at all?” Eggs in moderation are fine. If you already have high cholesterol, you should limit yourself to three to four egg yolks per week (in cooking or as parts of meals) -- otherwise enjoy eggs. There is no limit on egg whites, however, which are cholesterol-free and contain highly absorbable albumin, an important protein source for a number of body functions. “What about organic or hormone-free eggs?” A producer making this claim must feed their hens certified organic feed (grown without pesticides, antibiotics, herbicides, fungicides, and commercial fertilizers), the hens must have outdoor access and conditions must comply with strict humane practice codes. These eggs tend to be naturally richer in many nutrients, including omega-3 fats and vitamin E, due to the high quality of feed used. They are usually more expensive as a result. In regard to hormone-free eggs, no egg-laying hen is fed hormones or treated with them, so this claim makes no sense. “What about cage-free eggs, and eggs from free-range hens?” Most egg-laying hens are kept in cages, partly for sanitary reasons, partly for the convenience of the grower. Non-caged or so-called "free-roaming" birds are kept on a hen-house floor. A "free-range" hen would be allowed to graze outdoors for at least five minutes a day. Sadly, "free-range" claims on eggs aren't regulated at all. However, free-range eggs may have a healthier fat profile than cage eggs. One study compared the nutrient profile of eggs from a US supermarket (from battery hens fed a commercial feed) with those from a Greek village (free-range hens fed a traditional grain diet) and they found a phenomenal difference in the type of fats present. The Greek eggs contained less saturated fat and far more of the healthy fats, especially omega-3 fats. These are known to reduce risk of heart attack, are important in maintaining healthy blood and essential for brain development and function. The feed given to the hens is clearly a crucial factor and as discussed next, you can now purchase cage eggs high in omega-3s. However, since we also know that animal exercise affects the fat levels in meat, this may also make a difference to the fats found in eggs. Free-range hens are clearly more active than caged. This subject is hotly debated by egg producers, with some arguing that an egg is an egg. And yet, common sense says that free-range hens must be happier and this is reason enough to buy their eggs. If we also get better nutrition from them, so much the better! “What are High Vitamin E or High Omega-3 Eggs?” Eggs today are often enhanced with omega-3 fatty acids -- substances that increase heart health, reduce hypertension and improve autoimmune diseases, such as rheumatoid arthritis and lupus. Plant foods and cold-water fish (such as salmon and sardines) are natural sources of omega-3s, but few of us consume a sufficient amount of them. Our relative consumption of omega-3 fatty acids compared with foods rich in omega-6 fatty acids -- also essential for good health, but plentiful in Western diets and found in such foods as cereal and baked goods -- results in a poor omega-3/omega-6 ratio. By increasing your intake of omega-3 and reducing your intake of omega-6, you will bring the ratio back to a healthy balance. Hens fed large amounts of flaxseed, algae, and canola oil will lay eggs containing heart-healthy omega-3 fatty acids. Fish oil itself is sometimes added to chicken feed. But even so, eggs that are supposed to be rich in omega-3s still contain only a small amount, compared with salmon. “Are brown eggs more nutritious than white?” No, this is a myth. Brown eggs come from hens with red or brown feathers, such as Rhode Island Reds. White eggs come from white hens, such as Leghorns. Brown eggs often cost more -- in part because they are usually larger and have a "healthier" image. “Is a darker yellow yolk more nutritious?” Not necessarily. Yolk color depends on the chicken feed - wheat and barley produce a light yolk, corn a medium-yellow yolk, and marigold petals a deep yellow, and maybe more carotenoids. Eggs with omega-3s may have a deep yellow yolk. And finally, “What's The Best Way to Boil an Egg?” Making hard-cooked eggs is almost as easy as boiling water, once you know the pitfalls. Cooking eggs too long or too vigorously can result in cracked shells, tough whites, and green gray, sulfury-smelling yolks. This gentle method is consistently effective - and the trick of pricking the egg's end makes removing the shell nearly as easy as peeling a banana. 1. Gently prick the wide end of each egg with a pin. Prick just through the shell without piercing the membrane. 2. Place the eggs in a single layer in a saucepan. Add enough water to submerge the eggs 1 inch, then bring the pot, uncovered, to a boil. As soon as the water boils, remove the pot from the heat, place the lid on top, and let the eggs sit for 10 minutes. 3. Meanwhile, fill a bowl with very cold tap water. Once the 10 minutes have passed, use a slotted spoon to transfer the eggs to the water. 4. When the eggs are cool enough to handle (after about 5 minutes), they are ready to eat. To peel, tap the wide end of the egg against a hard surface to crack the shell, then roll the egg to break the shell all over. Peel away enough of the shell from the wide end so that you can get your fingers underneath what remains. Remove it in large pieces, then rinse any bits of shell off the egg and pat dry.

More than just edible, eggs are indeed incredible! 

See below for some of my favorite recipes that feature the delicious wellness of eggs:

Smokey Southern Oven Fried Chicken over Buttermilk Caesar Salad (Bonus: Smokey Southern Deviled Eggs!)

Porcini Pepper Asparagus, Tomato, and Cheddar Frittata with Chai Pear & Blackberry Crisp and Prosciutto Wrapped Strawberry Bites

Moroccan Shakshuka Brunch with Chai Spiced Baked Apples

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The Beneficial Powers of Mustard: For Your Strength

This unassuming flavor enhancer is considered a “superfood” by many because it is a natural anti-fungal and antiseptic food. It also is one of the few sources of selenium, a trace mineral known for its anti-cancer properties. A recent study conducted by North Carolina State University found there are compounds in mustard that have an anabolic affect, which helps increase lean muscle mass and strength.

Use it: In addition to using as a condiment and in spice blends, mustard is a favorite as an emulsifier in salad dressings. Organic ground mustard is a key ingredient in P.S. Flavor!™ Caribbean Kitchen.

Get your mustard in your meals with some of these nutritious & delicious P.S. Flavor!™ Club recipes:

Pan Seared Bronzed Pineapple Chicken with Warm Winter Roasted Vegetables

Caribbean Shrimp Penne with Asparagus, Sundried Tomatoes, and Goat Cheese

Citrus Spice Chicken Piccata with Creamy Orzotto and Roasted Artichokes and Cherry Tomatoes

Citrus Spice Seared Scallops and Corn Risotto