Newsletter Volume 1: Issue 2

Week of February 5, 2012

For all of our new folks, welcome to the eNewsletter! For the rest of you…how about those dinners last week, huh?!?

This week you’re gonna notice a small change to the menus… member Kathy Chaney recommended that we number the individual recipes and the corresponding
ingredients on the shopping list, to which we thought, “What a fantastic idea…why the heck didn’t WE think of that? (prob’ly because we’re nowhere near as smart as Kathy.)

Regardless, we know a good thing when we hear it, so starting this week, you’ll see some little numbers next to each ingredient. If you want to swap out a recipe, or go grab some sushi on the night of Dinner #4 (for example), simply take a look at the grocery list, and delete the appropriate amount of each ingredient that has a little (4) after it. How easy is that?

Thanks Kathy!

The team

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Be sure to hook up with us (socially, of course) at

and, of course…
Our Blog:

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Okay, let’s get started…


Let’s take a look at what, in my opinion anyway, might be the single best dish on next week’s menuzucchini. Our Super Simple Steak with Golden Baby Zucchini features this versatile veggie, and I’ll tell you, I’ve eaten a lot of zukes in my day…and this is the best I’ve had yet!

A hybrid of the cucumber, the zucchini is a summer squash which often grows to nearly three feet in length (you gardeners know what I’m talking about!), but which is usually harvested at half that size or less. Botanically, the zucchini is an immature fruit, but from a culinary context it’s treated as a vegetable, which means it is usually cooked and presented as a savory dish or accompaniment.

Zucchini, like all squash, has its ancestry in the Americas. However, the varieties of squash typically called “zucchini” were developed in Italy, many generations after their introduction from the “New World”. The first records of zucchini in the United States date to the early 1920s. It was almost certainly brought over by Italian immigrants and probably was first cultivated in California.

The zucchini fruit is low in calories (about 15 per 100g) and contains useful amounts of folate, potassium, and vitamin A.

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This healthy tidbit is as yummy on the eyes as it is on the taste-buds, and it’s always a big hit at weddings, pot-lucks, and other foodie gatherings.

Caprese Tomato Bites

I love the combination of tomatoes, mozzarella and basil (a taste from the Italian region of Campania) in these bite-size appetizers. The juicy explosion you get when you pop one into your mouth is the genuine taste of springtime. This is a new spin on a classic Italian dish, and no one knows how to showcase the tomato like the Italians. In Italy, unlike most salads, it is usually served as an antipasto (starter), not a contorno (side dish).

Caprese Tomato Bites

1 pint cherry tomatoes, about 16
2 mozzarella cheese sticks
16 fresh basil leaves, small
Extra virgin olive oil
Sea salt

Scoop outand discard pulp an stem of the cherry tomatoes. Invert tomatoes onto paper towels to drain. Slice each mozzarella stick into eight rounds.

Turn tomato halves over; drizzle with oil. Sprinkle with sea salt. Wrap a leaf of basil around a slice of cheese (like a taco) and insert into a tomato.

Chill and serve.

Makes 16 single servings.

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Last week Cheryl recommended ditching the soda (both regular and diet) as the single most beneficial things you can do for your overall health, energy, well being and weight maintenance. For tip number two, Cheryl gives us an alternative to all that bad bubbly stuff…

Drink more water! Most people think they are hungry when they are, in actuality, dehydrated! Try it! A person can live awhile without food, but the body cannot live without fluids/water. Water and fluid intake needs vary. On average, everyone needs at least 8 cups of water per day to replace what they lose. If you are exercising, you should drink more. When you are well hydrated you will experience less ravenous cravings!

Health Coach Cheryl Cranston is an over-60 grandma with a youthful spirit.

Zumba instructor, speaker, writer, and educator, Cheryl’s passion is inspiring women over 50 to be healthy, fit, strong and full of purpose!

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This week’s featured post from the blog, takes a look at prepping the chicken for Dinner #6: Chicken Cordon Bleu & Easy Field Salad…one of my all time favorite dishes, guaranteed to just impress the heck out of your family and friends! (…and don’t let the French title scare you off…if you can roll up a pair of socks, you can make this dish.)

How to Flatten Chicken Breasts

Posted on

To make scaloppini, or any number of “stuffed” chicken recipes, like Chicken Cordon Bleu, or Chicken Kiev, boneless-skinless chicken breasts need to be flattened to about 1/4 inch thickness.

Not only does this increase the surface area of the chicken, so you have room for the goodies inside, but the uniform thickness allows even cooking for the whole breast, without having the tip-end dry out, while the thicker end is still cooking.

This is a super-simple process, and a standard wood mallet, or even a rolling pin can be used to flatten chicken breasts. I have a convertiblestainless steel pounder that works great for both flattening chicken, pork, and other meats, as well as tenderizing beef.

Here’s a great video we found on how to flatten chicken breasts…using a zip-bag is brilliant!

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PO Box 21, Wilsonville Oregon, 97062
Copyright 2012, Perry P. Perkins


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