Newsletter Volume 1: Issue 3


 The “Amazing Meals Made Easy” system for the busy food lover!

Week of February 12, 2012

For all of our new folks, welcome to the eNewsletter! For the rest of you…a month of menus already! Can you believe it?!?

This week’s menu is dedicated to our good friends Dan and Jeni…and their two favorite proteins. It’s gonna to be a fun one! How many completely unique, amazingly easy, and supremely sumptuous meals can you make from just two main ingredients like chicken breasts and ground beef?

Well…you’re about to find out!

I had a split decision this week, as to which dinner was my favorite. The Polpette Di Carne (Italian meatballs), were so amazingly good, and took me back to all the great recipes my dad used to make, classic dishes that he learned from my Nona Ruth, in a real Italian kitchen. BUT…the Red Pepper Pizza was a big slice of heaven too! I know, I know…what’s a carnivore like me doing, shoutin’ out for a no-meat dish? It’s messin’ with my head, how good an allveggie pizza can be!

Couple of things to keep an eye out for, this week:

Dinner recipe #4, that Red Pepper Pizza I was just bragging on, calls for bottled roasted peppers, which work great, but if you’d like to take it up a notch, check out this quick video on the blog, on roasting your own peppers in the oven. It’s super easy!

Second, when preparing your chicken breasts for the Sautéed Citrus Chicken (Dinner #5), if you didn’t get to check out the video, “How to Flatten Chicken Breasts” last week, be sure to take a look!

Okay, so get ready to dig into another amazing week of simple and stupendous cooking, and, as always, if you have any questions along the way, we’re ready and waiting to help you out!

Buon Appetito!

Perry &The team

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

and, of course…
Our Blog:

Oh, and if you’re one of those crazy pinners (like us)…pin us, baby, pin us!

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Okay, let’s get started…


Ground beef is popular as a relatively cheap and quick-cooking form of beef. Some of its most well known uses are in hamburgers, sausages or cottage pie in Britain. It is an important ingredient in meatloaf, sloppy joes, tacos, and Midwestern cuisine.

Italians use it to make meat sauces, for example, lasagna and spaghetti bolognese. In the Middle East, it is used to make spicy kofta and meatballs. The Scottish dish mince and tatties uses it along with mashed or boiled potatoes. In Lancashire, particularly Oldham, minced meat is a common filling for rag puddings. The Dutch slavink consists of ground beef or half beef, half pork rolled in bacon (oh my!)

Ground beef is a great source of protein, iron and vitamin B12, and rich in zinc, a mineral vital to maintaining a healthy immune system.

Lean ground beef is a healthy and versatile option for dinner. If you use ground beef labeled 90% lean or leaner, it can be easy on your waistline, too─the USDA considers that “lean meat.” Personally, I wouldn’t recommend extra-lean ground beef for hamburgers, tacos, or hamburger steak…just one guy’s opinion, but sometimes you have to splurge, and I wouldn’t serve a burger that wasn’t 80/20…but for protein packing meatloaf, chili, soups or casseroles, lean and extra-lean are the bomb!

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Fresh Pepper Pico de gallo

The term “pico de gallo” is Spanish for “rooster’s beak”. According to food writer Sharon Tyler Herbst, it’s so called because originally it was eaten with the thumb and forefinger, and retrieving and eating the condiment resembled the actions of a pecking rooster. In Mexican cuisine, pico de gallo (Spanish pronunciation: [ˈpiko dee ˈguy-o]), also called salsa fresca, is a fresh, uncooked condiment made from chopped tomato, white onion, and hot chilies (typically jalapeños or serranos).

However some folks, whom I won’t name, but are married to me, aren’t fans of the heat, like I am…so I developed this recipe to allow me to minimize the fire by cutting out the jalapeno and some of the white onion (yes, some folks find white onion to be “too hot”) but still retain the contrasting crunch of those crisp, raw veggies with the fresh tomatoes (and it’s purty, too!)

This attempt got major kudos from the “Mild not Wild” portion of the family.

5 fresh Roma tomatoes, chilled and diced
1/2 large white onion, diced
1/2 cup fresh cilantro, chopped
1 large orange bell pepper, diced
2 Tbs fresh squeezed lime juice
2 Tbs fresh minced garlic
Salt & pepper to taste

Combine all ingredients and refrigerate at least 1 hour before serving.


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Last week Cheryl reminded us how important it is to drink good, pure, water, and plenty of it! (8 cups per day, more if we’re excersizing). Not only does it keep us hydrated, but it’s an appetite suppressant, to boot!

This week, we’re taking a look at the F-word…FAT!

Eat GOOD fats – don’t be afraid of them! These include: avocados, nuts, dark chocolate (72% cocoa content or higher), olives/olive oil, salmon. Good fats provide anti-oxidants, essential fatty acids that lower cholesterol, fight heart disease, maintain healthy and glowing skin, and fight belly fat! They also fill you up and satisfy so you do not crave sugar – the main substance responsible for belly fat!

Instead of delving into the Oreos for a snack – try some fresh guacamole (instead of mayonaise, mix the avocados with some Greek yogurt!”

Good Health!

– Cheryl

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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Okay, Valentine’s Day is soon to be upon us. Your standard menu for the week will list one of our typical awesome dinners, but, if you’re looking for a romantic meal for two…here are a few favorite’s from our own recipe box.

So, happy Valentine’s Day…enjoy a great dinner, an awesome dessert, and what ever happens from that point, is none of our business!

Special Menu: Valentine’s Day Dinner

Posted on February 8, 2012

Quick & Easy Stuffed Pork Chops, Garlic Mashed Potatoes, Garlicky Lemon Broccoli, and Chocolate Caramel “Beignets”.

(See all recipes here.)

Chocolate Caramel “Beignets”
4 Servings Active Time: 5 min Total Time: 25 min

This are about the “crazy-easiest” dessert recipe I’ve ever found. 3 ingredients, 5 minutes prep, 20 minutes in the oven, and you’ll be worshiped as a pastry god! Trust me, these were a HUGE hit at my house!

o 1 can (8 oz) refrigerated crescent dinner rolls
o 8 Milk Chocolate & Caramel SQUARES™ (see below for variations)
o Powdered sugar

  1. Heat oven to 350°F. Separate dough into 8 triangles.
  2. Place 1 chocolate/caramel square (or 1 tablespoon of chocolate chips) on wide end of each triangle. Roll up, starting at shortest side of triangle, rolling to opposite point. Place on ungreased cookie sheet.
  3. Bake at 350°F. for 15 to 20 minutes or until golden brown. Sprinkle with powdered sugar.


Notes: The original recipe calls for using chips, I used my favorite: chocolate caramel squares, and it turned out awesome! Some possible variations:

  • S’mores – Hershey bar squares and mini marshmallows.
  • Mr. Goodbar – 2 squares each
  • Nutella – 1 Tbs
  • Chocolate Orange – 1 section each
  • Choc. Covered macadamia nuts (2 each, chopped)

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

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