If it floats, toss it out!

The egg recall because of Salmonella poisoning is massive -- more than half a billion eggs affected -- and scary, especially with the FDA telling us to avoid mopping up your runny yolks with your toast.

Scrambled, omelets or frittatas are in the future for me.

Is there any doubt that when it comes to our food, it's buyer beware. And when it comes to eggs, we all need to be more vigilant about learning where our eggs come from, and to make sure we are eating the freshest eggs available. I only buy organic eggs from chickens not fed antibiotics -- and so far so good. But I do admit that sometimes I keep my eggs in the fridge past the expiration date.

Today, I offer a tip I learned from my mom, who always tested our eggs for freshness before she cooked them. This won't help the Salmonella issue, but at least you'll know the eggs are still prime.

Place an egg in the bottom of a glass. (We always used a large Pyrex measuring cup.) What mom called lazy eggs -- those reclining on their sides on the bottom of the glass -- are fine. If they point up but are still anchored on the bottom of the glass, eat them immediately. They are what mom called seniors, sweet but on the verge of extinction. If the egg floats, out it goes.

I did some research, first because I wanted to know if mom was right, and second, I'm curious about why old eggs float. Mom, of course, was correct. Egg shells are very porous, and as they age, the shells absorb air, forcing moisture out, which dries out the egg. Not as bad as Salmonella, but dry eggs are not very appetizing.

And one more tip, this one from my new fave book, "Diet Myths That Keep Us Fat" by Nancy L. Snyderman, MD. She cites a study in the International Journal of Obesity that reported eating two eggs for breakfast as part of a reduced-calorie diet can help you lose weight. The study found that those who ate this breakfast had more energy than those who eat a bagel containing an equal amount of calories. In addition, cholesterol levels were not adversely impacted. Dr. Snyderman says it's OK to eat eggs several times a week, as long as you limit cholesterol from other sources -- and skip the frying.

Blasts from my past

Since I’ve been eating healthier, I’ve been cooking more. I’ve also been scouring my recipe files looking for some old favorites to resurrect.
The first recipe was one my mom cooked every now and then, because my dad and I favored her brown lentil soup with kielbasa. This was the soup she made for herself, a lunch treat that over the years I came to love. I found it in her files, long forgotten, but as soon as I saw the name, it brought back memories of my mom and me, devouring our big bowls of soup with some crusty French bread.
The second recipe has been my favorite was to cook chicken – or turkey – since I stopped stuffing the bird about a decade ago. I love how the citrus and onions flavor the poultry, adding a freshness and moistness I find lacking in far too many birds. And yes, it has butter in the recipe, an ingredient I favor over any of the chemicals spreads most of America devours. I also used to use all butter, but now half the amount with extra-virgin olive oil. Everything in moderation.
And the third recipe is from Dr. Andrew Weil, and makes a terrific lunch -- although be sure to have a toothbrush handy. It is pretty garlicky! It would also be wonderful served as a side to the lentil soup.

COCONUT RED LENTIL SOUP
1 cup yellow split peas
1 cup red split lentils (masoor dal)
7 cups water
1 medium carrot, cut into 1/2-inch dice
2 Tblsp. fresh peeled and minced ginger
2 Tblsp. curry powder
2 Tblsp. coconut or olive oil
8 scallions, thinly sliced
1/3 cup golden raisins
1/3 cup tomato paste
1 14-oz. can coconut milk
2 tsp. fine grain sea salt
1 small handful cilantro, chopped
Place peas and lentils in a large strainer and rinse well.
Place in large soup pot, cover with the water, and bring to a boil. Reduce heat to a simmer and add the carrot and 1 quarter of the ginger. Cover and simmer for about 30 minutes, or until the split peas are soft.
In a small dry skillet or saucepan over low heat, toast the curry powder until you begin to smell its fragrance. Be warned: the curry will burn easily if not watched carefully.Set aside.
Place oil in a pan over medium heat, add half the scallions, the rest of the ginger, and raisins. Saute for two minutes, stirring constantly.
Add the tomato paste and saute for another minute.
Add the toasted curry powder to the tomato paste mixture, mix well, and then add this to the simmering soup along with the coconut milk and salt. Simmer, uncovered, for 20 minutes, until it reaches the consistency you want. If you want it thick, cook a bit more; thinner, add a bit more water, a little at a time.
Sprinkle the soup with cilantro and remaining scallions just before serving. Makes 6 servings.

ROASTED CHICKEN WITH ORANGE, LEMON AND GINGER
1 roasting chicken, about 4-6 pounds
1 orange
1 lemon
1 large sweet onion, finely chopped
2 celery ribs, finely chopped
2 Tblsp. finely chopped parsley
1 Tblsp. finely chopped fresh ginger
1 Tblsp. softened butter
1 Tblsp. extra-virgin olive oil
1 Tblsp. honey
Salt and freshly ground black pepper
Preheat the oven to 400 degrees.
Rinse and dry the chicken; remove the giblets.
Grate the orange and lemon rinds into a bowl.
Halve the fruit and squeeze the orange to extract the juice; add more if necessary to make the 1/2 cup. Squeeze the lemon to make the 2 tablespoons of juice. Mix the orange and lemon juices together and set aside.
Place the fruit inside the cavity of the chicken.
To the bowl of citrus peels, add the onion, celery, parsley, ginger, butter, olive oil and honey. Mix the ingredients until well blended. Rub onto all sides of the chicken. Sprinkle with salt and pepper.
Place the chicken breast side down on a rack in a roasting pan. Roast for 15 minutes.
Reduce the heat to 350 degrees. Roast another 15 minutes. Pour the reserved juices over the chicken and roast another 15 minutes. Turn chicken breast side up. Continue to roast, basting occasionally, for another 45-60 minutes or until fully cooked (a meat thermometer inserted into the thickest part of the breast reads 160 degrees. Remove the chicken to a carving board and let rest for 15 minutes before carving. Serve with the pan juices. Makes 6 servings.

TURKISH SPINACH SALAD
1 lb. fresh spinach, washed, stems removed
2 fresh tomatoes, sliced
6 scallions, trimmed and thinly sliced
5 Tblsp. plain nonfat yogurt
2 Tblsp. extra-virgin olive oil
2 garlic cloves, minced
1/2 tsp. dried thyme
Salt and black pepper to taste
Dry the spinach, tear it into large pieces, and combine it with the tomatoes and scallions in a bowl.
Combine the yogurt, olive oil, minced garlic, and thyme, adding salt and pepper to taste.
Add the yogurt mixture to the vegetables and mix well. Season to taste with salt and pepper. Makes 4 servings. Per serving: 118 calories; 8g total fat (1g sat); 1mg cholesterol; 10g carbohydrate; 5g protein; 4g fiber; 150mg sodium

Those "calling" foods

This past weekend, I faced three instances in which foods were calling my name -- very loudly in fact -- and I ignored all three calls.

The first challenge came Saturday night, when we were eating at an adorable French restaurant, Cafe Lola, in Fairfield. My favorite French comfort foods were all there -- including escargot. The menu read: "Sizzling snails in garlic butter with parsley and a splash of Pernod." Oh how tempting it sounded, and I had made up my mind that it was worth the extra calories. But at the last moment, when the waitress took my order, instead of saying escargot I said salad.

My immediate thought: "Where did that come from?" I honestly had -- and still have -- no idea. But something inside me must have been nudging my brain to realize that right now, snails dripping in butter might derail even my best intentions.

Round two came Sunday morning, when I got my after-walk Starbucks. There was a new offering in the pastry case: cheese danish. I haven't had a cheese danish in decades, because honestly, I really cannot eat just one. And Starbucks' version had a big glob of cheese right in the middle of the danish. Oh how that danish was screaming my name. But I took a good look at it, and mentally told it that although I know how amazing it would taste, it belonged in the danish case not in -- or eventually on -- my stomach. I had oatmeal instead.

And then there was the Sunday afternoon movie, and although all I could smell as I entered the theater was popcorn, I ignored the snack bar, heading right for my seat.

Three big challenges, all met because I faced them head-on. I would say that's progress.

Energy

I feel terrific, and have for a few weeks now. I have more energy than I've had in years, I am cooking some amazing meals, and I am finding time for work, exercise and play.

Not sure why my life is finally clicking, but if I credit anything, it's exercise. I cannot express how much I love yoga, and what I find so incredible is that each class is different, depending on the teacher. Last night's was filled with positions my carpal-tunnel ridden wrists would not allow me to do, but I worked around those, doing my own stretches, and no one chastised me for not following the leader.

And that is probably what I love most about yoga. It is as calming, powerful or athletic as you want it to be. It's a personal journey, and like my diet journey, takes time -- years and years -- to master.

Wednesday night one of my friends joined me in gentle yoga. She was frustrated because she had a hard time letting go of the thoughts circulating in her brain. A writer, she said she was writing story leads in her mind.

She wanted to be perfect in yoga immediately. That's impossible. Just like eating healthy does not happen overnight. But you have to begin somewhere. I'm just glad I took those first steps.

Pleasant dreams

Thanks Metro Journalist for your comment about the relationship between lack of sleep and weight gain -- perfect timing since I just read all about it in "Diet Myths That Keep Us Fat" by NBC News Chief Medical Editor Nancy L. Snyderman, MD. If you haven't read this book, I recommend it highly, because it tackles all the old wives' tales, diet truths and diet myths we've been hearing about for years.

According to Dr. Snyderman, weight gain is one of the "disturbing consquences" of lack of sleep, since it disrupts the hormones that control appetite and hunger. The really bad news is that to lose weight, you need to sleep seven to eight hours a night. If you get only six hours, according to some recent studies, you will put on 11 pounds over six years.

So consider those 11 pounds tacked on every six years (about 20 pounds each decade), added to the ones we naturally gain and the ones that are all jelly beans and chocolate cake and you quickly understand why we're all muffin tops and thunder thighs the older we get.

Is there a mother in this world that sleeps six hours a night? Personally, until a few months ago, if I averaged five hours I thought that was terrific. Insomnia ruled my life.

I found yoga, and on the days that I take a class, I sleep like a baby, which is why I've been increasing the number of classes I take weekly. I also bought Dr. Andrew Weil's "Breathing" CD -- and breathe my way into sleep each night. If I do wake up in the middle of the night -- which is quickly becoming a thing of the past -- I breathe my way back to sleep. That's my cure. Here's Dr. Snyderman's:
* Stay away from stimulants: sugar, caffeine, nicotine and alcohol before bedtime. (Does this mean my glass of wine has to be my morning eye-opener? Kidding!)
* Avoid sitmulation like computer work or exercise for at least three hours before going to bed. (I would have to add that my yoga classes, which I usually take at night, have the exact opposite effect on me.)
* Exercising early in the day can improve your sleep at night.
* Establish a relaxing bedtime routine. (Love this: For Dr. Snyderman, it is reading a medical journal in bed. Yup: That would do it for me.)
* Go to bed at the same time each night.

Easy to write down. So very hard to put into practice. Before I found yoga, I tried bubble baths, meditation, reading, journaling -- a smorgasbord of cure du jours. Thank goodness that buffet has been replaced. Metro Journalist, I hope you find your cure.

Filling foods

I have issues with weight. And no, I haven't joined Overeaters Anonymous, I'm just facing reality. And with those issues have come sessions of uncontrollable eating -- when nothing I eat seems satisfying. A few hours later I am ravenous, because I ate junk, which might have tasted terrific but lacks any staying power.

Last night's Weight Watchers discussion was about filling foods -- the foods that will keep you satisfied for hours. Filling foods are great sources of protein, or they are packed with water, fiber and sometimes air. Here's the list:
* Whole-grain pasta, brown rice, potatoes and grains;
* Fruits and vegetables;
* Whole-grain cereals, without added sugar, nuts or dried fruit;
* Lean meats, poultry, fish, eggs, legumes and meat substitutes;
* Fat-free dairy and dairy substitutes;
* Soups made with filing foods.

To demonstrate, my ever-resourceful WW leader, Karen, -- who loves props -- held up a 2-inch brownie, which is equal to 5 WW POINTS. (Each member is allowed so many POINTS a day, determined by weight, age and activity level.) For most people, 5 POINTS takes quite a chunk out of their daily POINTS total.

Then she held up a basket of fruit: a banana, two apples and an orange, all equal to 5 POINTS. And yes, Karen recognized that sometimes our brain needs that brownie to keep us on track with our diet, but most days, if we choose the basket of fruit, we will fill full, in control, and stay on the eating plan.

I also learned one interesting fact, which WW calls "Energy Density." We tend to eat the same volume of food each day, and by filling our stomachs with this amount of food, we avoid feeling hungry.

Bottom line: Weight loss is all about paying attention. To feel satisfied, eat foods that are high in volume, and oh by the way, you'll lose weight since you are automatically cutting calories.

I shared my favorite snack with the group last night, the one I have on my hour trip home from work. I spread celery ribs with 3 wedges of low-fat Laughing Cow cheese, which keeps me sated for hours. And now I understand why: You can never eat enough celery, the ultimate filling food since it's so low in calories, that just using your jaw to pulverize the strings burns up those calories. And 3 wedges of Laughing Cow light cheese are only 2 POINTS, which fits into my eating plan perfectly.

The following recipe is from Weight Watchers, and one I've been using for years, except I substitute lemon juice for the lime juice. For me, it just perks it up a tad more. Either way, it is satisfying. Serve it with a whole-grain pita for a filling lunch or snack. Or, spread it on a celery rib. OK, I love celery, but this combo really tastes terrific.

CLASSIC GUACAMOLE
1 medium ripe avocado, peeled and pitted
2 Tblsp. red onion, chopped
2 Tblsp. fresh cilantro, chopped
1 Tblsp. fresh lime juice
1/4 tsp. hot pepper sauce
1/4 tsp. salt, or more to taste
* Put avocado in a medium bowl and mash with a fork until almost smooth.
* Add remaining ingredients and stir until combined.
* Cover surface with plastic wrap and refrigerate up to one day.

Scentsational stir-fry!

There is something extraordinary about the smell of ginger and garlic sauteing in a wok. The scent permeates the house, and within moments of inhaling the vapors, your nose has signaled your tummy that it's in for a treat.

This quick stir-fry is a perfect example of how fresh ginger and garlic can work magic on fresh vegetables and shrimp. The recipe uses little oil and lots of the good-for-you foods that are so important to a healthy eating plan. Often, I have substituted chicken or tofu for the shrimp -- depending on my mood and what's in the fridge -- with excellent results each time.

A stir-fry is a wonderful technique for using vegetables before they become dry and shrivelled unrecognizable somethings. One stir-fry and one frittata are mainstays of my weeknight meals. They are quick, flavorful, healthy when done correctly, economical, and because I never know what is going to be in the refrigerator each week, always different. For me, variety is key for staying on a good eating track. I always serve this recipe with brown rice.

And the key for a successful stir-fry: Prepare all ingredients before you start cooking. A stir-fry will fail if you prepare as you cook.

SHRIMP STIR-FRY
2 tsp. dark sesame oil
2 tsp. canola oil, divided
2 Tblsp. plus 1 1/2 tsp. low-sodium soy sauce or tamari, divided
Juice of half a lime
3 garlic cloves, minced
Olive oil cooking spray
1 1/2 lbs. medium peeled and deveined shrimp, thawed if frozen
2 Tblsp. minced fresh ginger
8 oz. baby bella mushrooms, quartered
4 scallions, green tops included, cut into 1-inch pieces
1 large bell pepper, cut into thin strips
8 oz. snow peas, strings removed
1 cup broccoli florets
1/4 tsp. red-pepper flakes
* Whisk together dark sesame oil, 1 1/2 teaspoons soy sauce, lime juice and garlic in a large bowl; add shrimp and toss to coat.
* Lightly coat a large skillet or wok with cooking spray and heat over high heat.
* Add shrimp and cook until pink, 2 minutes. Transfer to a plate.
* Heat canola oil in the same skillet over high heat.
* Add ginger and cook 30 seconds.
* Add mushrooms, scallions, bell pepper, snow peas and red-pepper flakes. Cook about 4 minutes, until vegetables are crisp-tender.
* Stir in shrimp and remaining soy sauce and toss to combine. Serve hot over brown rice.