Healthy Brunch

Hope guests like it!

Hope guests like it!


It’s my turn to host the monthly book club on Wed.  We meet at 10:00 a.m.  I keeping with the anti-inflammatory diet I’ve planned the following menu:

Deviled eggs

Tray of nuts, olives, sliced apples and Swiss cheese

Hummus served with carrot sticks


Coffee & green tea

Australian Moscato  (The author of the book is Australian, and the book is set in Sydney.)

Note that the only sweet item is the wine.  I’m not sure the book club members will approve!  Oh well, I can eat anything that’s left.


Lots to swallow!

Lots to swallow!


Have you been to a health food store lately?  There is such a myriad of supplements!  In addition to the basic vitamins A, B, C and E we are offered chromium, selenium, grape seed extract, coenzyme Q10, l-glutamine, borage and evening primrose oil, just to name a few!   The array is overwhelming, and swallowing all those capsules and tablets is sort of a pain.  What is a generally healthy person to do?  We are told that even a good diet doesn’t include sufficient amounts of vitamins and minerals to maintain optimum health of mind and body.

I’ve been faithful about taking a multi-vitamin, calcium and vitamin C.  I’ve been less conscientious about taking vitamin E and fish oil.  Not sure why.  Anyway, I’ve decided to turn over a new leaf by resuming the vitamin E, which I read prevents cataracts, and fish oil and adding B complex and alpha lipoic acid.   Alpha lipoic acid is antiaging, antioxidant and anti-inflammatory.  Sounds wonderful!  I believe it can also be applied topically.  Might try that too.

The other substance that I struggle with consuming is water.  I like water, but I don’t really want to make numerous trips to the bathroom all day long.  Maybe my body will become accustomed to the added liquid.  Who wants a dehydrated body? . . ..I’m thinking raisins, prunes, dried cranberries.   Don’t want to look like that–inside or out!

Staying Cool


Since we’ve started writing this blog, I’ve become interested in other blogs.  One of the first ones I visited is  The writer, Erin Gleeson, is a food photographer–beautiful blog.  Her blog mentions several other blogs including where I found a recipe for a deliciously refreshing drink.  I served it Sat. evening to three friends.  I enjoy sitting on my patio in the evening and just assume that everyone else does too.  I have to keep a can of Off handy, and it’s pretty warm, but that makes this drink all the more delightful!

Frozen Coconut Limeade

2 1/2 c. crushed ice

1 c. coconut milk

1/3 c. fresh lime juice

3 T. sugar

Combine ingredients and whip in blender until about the consistency of a frozen margarita.  Garnish with a slice of lime.  Best served with a straw.  For those who’d like a little zing, add a jigger of rum to each glass.  Serves 6-8.

I’m cooling off just thinking about it!

Missing Mayo

Tuna Salad with Olive Oil

Serves 3-4

1 12 oz. can  albacore tuna, drained & flaked

1/4 c. red onion, chopped

1 rib celery, chopped

1/4 c. kalamata olives, sliced

1 T. capers

juice of 1/2 lemon

2 T. olive oil

2 T. fresh basil, chopped

Sea salt & pepper

After flaking tuna, add remaining ingredients & toss.  Chill.

Tea or coffee


Eliminating Inflammatory foods and incorporating anti-inflammatory foods into my diet has been fairly easy.  No big changes other than drinking green tea every morning rather than coffee.

To reinforce that decision I re-read portions of Dr. Perricone’s book, The Perricone Prescription, in which he discourages coffee consumption because it’s a source of cortisol which is a hormone that increases as we age.  According to him, excess cortisol leads to all sorts of calamities:  adverse effects on the immune system, brain cells, sugar metabolism and weight gain, particularly in the mid-section which is just where I’d like to lose it since the protrusion of my belly will soon surpass that of my boobs!—Not a desirable silhouette.

This information poses a dilemma because coffee has been linked to the prevention of Alzheimer’s disease.  (Please pour me a cup!)  Maybe Dr Perricone has revised his stance since his book was published in 2002.  The choice between looking good with dementia or looking not so good with your mind in tact would be an easy one for me!

The other discipline that I’m trying to adopt is the faithful use of sun screen.  I’ve used sun screen but not consistently.  I’ve heard that if you repeat a behavior for three weeks, it becomes a habit.  I’m testing that adage.

Think I’ll go for a walk—in my sun glasses.


Cuban Black Bean Salad from The Perricone Prescription

Serves 4

15 oz. can black beans, drained & rinsed

½ c. yellow bell pepper, chopped

½ c. red bell pepper, chopped

½ c. chopped celery

2 T. red onion, chopped

1 T. chopped parsley

2 T. fresh lemon juice

1 clove garlic, crushed

¼ t. ground cumin

2 T. olive oil

Combine all ingredients & toss lightly.

Kale: it’s the rage!

Kale Salad

Serves 6

About 5 cups kale (I buy chopped kale; you must remove center rib.)

3 T. fresh lemon juice

¼ c. olive oil

1 clove garlic, minced

½ t. salt

¼ c unsalted, slivered almonds

¼ c pecorino cheese

Place chopped kale in medium sized bowl; add lemon juice, garlic, olive oil & salt.  With you hands, massage the seasonings into the kale.  Allow greens to sit and marinate for at least 20 minutes.  Toss in almonds & cheese & serve.