Tea(s) with Your Honey -- Lose Pandemic Pounds, Fast and Easy!

By Cal Orey

   For centuries, people all around the world have enjoyed the simple, soothing pleasures of a good cup of tea with a good teaspoon of honey, and nowadays there is more reason to so do. Tea(s)--all kinds--especially with honey, but together they pack a punch of nutritional and health benefits.

           Medical doctors, nutritionists, scientists and beekeepers are now confirming what healers have been saying for since biblical times--teas and honeys have a variety of healing powers.

Here are my favorite tea and honey marriages--but there are infinite combinations for both you and me to try. There is no right or wrong combination and what's sweet to you makes honey-tea beverages a sweet sip.

1. Black Tea:  The first tea I was introduced to was basic black tea--which does contain caffeine--and I have enjoyed it plain but realized it did need a sweet flavor boost to it.  Also, Earl Grey and English breakfast teas (perfect for an Irish breakfast, complete with fried potatoes, scrambled eggs, and scones) are part of the Black Tea group.

Best Honey Matches:  Basswood has a distinct flavor that I've used in plain yogurt for a rich flavor and it can give black tea a kick, too. Sourwood boasts a caramel taste that can make a common black tea come to life with taste. Earl Grey teams well with avocado, blueberry, and eucalyptus honeys, too. It's more exotic and exciting than just a simple all-purpose clover honey that comes without pleasant surprises.  

2. Green Tea:  Touted for its wide array of health virtues, this Asian tea does contain caffeine, like black tea, but not as much. It's an acquired taste and that's where honey comes into play so you can get the best of taste and nutritional benefits. 

Best Honey Matches:  Blueberry honey has a fruity taste which can give a nice kick to green tea, not the most flavorful tea.  Sage honey is mild, a California favorite of mine that brings out the best of green tea.

3.  Fruit Tea--Welcome to lemon, orange, rose hips, and apple teas. These fruity teas are sweet and sometimes tart, which call for a honey sidekick.

Best Honey Matches:  Mild flavored honeys such as sage and alfalfa brings out the best in fruit teas because it doesn't overpower the fruity taste but maintains the integrity of the fruit flavor.

4. Herbal Tea--Herbal teas come from a variety of plants other than the tea plant. They are made from the leaves, berries, flowers, fruits and bark of herbs and spices.

Although most herbal teas do not contain the antioxidant properties of real tea, they do possess other good-for-you compounds that can enhance your health and well-being. There is a wide range of herbal teas, including ginseng, cinnamon, licorice, and mint.

Rooibos (roy-boss) is the "new" herbal tea on the block--that is often called "Red Tea." Like green and black teas, this tea contains antioxidants that make it heart-healthy and immune-enhancing--and it's caffeine free.

Best Honey Matches: Teaming earthy and warm herbal teas go well with a mild alfalfa, clover, orange blossom, and sage honeys--common honeys that complement distinct herbal flavors. 

5. Oolong Tea--This tea, popular in Asian countries, contains health perks of both black and green teas. A robust flavored-tea that can have a sweet taste lends to different honeys. 

Best Honey Matches: Oolong, not a tea familiar to me, was easy to try with a friendly California orange blossom honey with its citrusy sweet taste. Another oolong mate is tupelo honey its light amber color and herbal, fruity flavors.

6. White Tea--And last but not least welcome to this pale tea. Found in China it is believed to rank number one for its antioxidants. It's a bit sweet and mellow. It's the new tea on the block for tea lovers.

Best Honey Matches:  Fireweed honey is light colored and smooth, like white tea--the two complement each other. Wildflower, one of my favorite mild honeys also goes nicely with white tea.

 As a devout tea drinker, I believe your choice of honey and tea is a personal choice--like pairing dark chocolate with different fruits, herbs and spices. The selection also depends on the season to your mood. But popular and friendly honeys, such as clover and orange blossom are suitable any time, any place because they are not too strong and will not overpower teas--all types--and you can't go wrong for yourself or if you're serving other people.

Excerpt: From The Healing Powers of Honey by Cal Orey, published by Kensington Books, mass market format 2018. All rights reserved.

Vinegar Semi-Fasts to Lose Lockdown Lbs. -- Pick up a Copy of the bestselling Healing Powers of Vinegar

 By Cal Orey

As a former diet and nutrition columnist for Woman's World magazine (touting the latest zany weight loss fad diet for the week--often the big cover story), I can tell you both millions of women (and men)--and popular celebs--want to lose pounds and body fat super fast--and whittle their waistline. Yep, we all want that flat tummy. So, can taking the ACV cure do it alone? 

Nope. While ACV does work wonders and can help you lose weight, I know that on this planet it takes more than one magic bullet to shrink your tummy. Here, take a look at some tips to team with that tablespoon of ACV (I prefer Bragg Organic brand) in water a couple of times a day (lemon and raw honey can improve the tart taste), which can help to suppress your appetite. Psst! It's the acetic acid that may boost your metabolism and help to dissolve unhealthy body fat. (I discuss this topic with a nutritional expert in Chapter 16 "Fat-Burning Vinegar" in The Healing Powers of Vinegar.)

* Graze: Eating smaller, more frequent meals is key to a trimmer tummy. (I even feed my pooches their premium dog food in smaller meals. And they've always had lean and lanky, elegant bodies--no belly fat which can lead to heart woes to diabetes 2 for both pets and humans. No kidding.)

* Fill Up On Fiber: High fiber diets can help you. Low-fat, fiber rich foods provide bulk, which is filling and promotes regularity. Both add up to a flatter stomach. This is oh-so true year-round.

* Eat High-Potassium Foods: Potassium-rich foods help decrease unwanted water retention--and flatten your tummy. Apples, bananas, cantaloupe, dried apricots, vegetables, salads (paired with lean protein, olive oil and red wine vinegar, fat-burning herbs), and watermelon are high in bloat-busting potassium. They act as natural diuretics, which may reduce a muffin top. (Recently, I bought a $4 seedless watermelon and it is so sweet, juicy, and it's amazing. Forget the kind I grew up with with those pesky black seeds! Check out the link above to learn all about this watermelon treasure.)

* Shake The Salt Habit: Salt can cause water retention, which may cause the stomach to look and feel bloated. Read food labels and if you see a food item is too high is sodium, forego eating it.

* Eat Natural Foods: Foods full of chemicals and high in refined sugars are calorie-dense and can pack on abdominal fat.

* Lose The Soda: Carbonated beverages can add to that bloated feeling. Instead, turn to water--it's a natural diuretic, so it'll help you shed bloat. As a past Diet Coke fan, I have learned to stock the fridge and pantry with Arrowhead Mountain Spring Water. You can do it--and you won't want to go back. 

*And, get a move on--drinking water, too, to stay hydrated. Aerobic activity, like these other fat-blasting secrets of the stars, will help you to melt belly fat. It takes 15 or 20 minutes before you start to burn fat. Try a half-hour of walking or swimming.

* Do not eat after 7 PM...Drink water, herbal tea and give your body a break until breakfast.

Note: (Both 2 day and 7 day diet plans are in the book to zap 7 lbs+ in 1 wk! Then, onto the top ranked heart-healthy, ranked #3 diet plan in the U.S. Mediterranean Diet and Lifestyle...The Healing Powers of Vinegar is available at Walmart, Amazon, Barnes and Noble, and  at kobo.com  and other online bookstores.)

Dump Pandemic Pounds on the Weekend Caveman Diet

  By Cal Orey

Dump Pandemic Pounds on the Spring Weekend Caveman Diet

Before an early spring trip to the Pacific Northwest, I wanted to dump five pounds. For a few days, I ate a semi-Stone Age diet: leafy greens, nuts, seeds, and fruit; no catching fish or fowl at the lake for me. It worked. At Sea-Tac Airport one evening, I was standing in skinny jeans, two tee shirts, two sweaters, a thick coat, neck scarf and UGG boots. I was lean, layered, and cool, right? Wrong.

Shocked by the crowd of people, I felt like a creature from another planet. Seattle locals and visitors were clad in Hawaiian shirts, shorts, and thongs. I looked like I was transported to the wrong terminal. One man asked me, “Are you going to Alaska?” Embarrassed, I answered, “Nah, Vancouver.” Note to self: Savor skinny superfoods for their amazing pounds-off powers but forego piling on clothes when going to a destination known for its warm Mediterranean climate.

Eat Like a Caveman, Sort Of

I followed a semi- Paleolithic diet, Paleo diet, caveman diet, or stone-age diet. The foodstuff avoids processed food and includes vegetables, fruits, nuts, roots, and meat and excludes dairy products, grains, sugar, legumes, processed oils, salt, alcohol, and coffee. (I included Greek yogurt and one cup of coffee, no meat.)

Here is the super jump-start diet plan. It is not intended to be used long-term. But you can use it one day per week or as needed after the first time which is one or two days, since it gives your body a vacation from too much overindulging in food on special occasions that include rich and high-calorie fare.

Eating clean foods from a caveman, plant-based diet (such as berries and leafy greens fill you up) and will help give your body a break – detoxing your body. Taking a mini-fast food staycation right at home at the south shore can help you get fit and dump the muffin top,

This diet plan is adapted from umpteen mini-fasts I’ve created with the help of nutritionists. It also uses superfoods in the top ranked Mediterranean Diet Pyramid (including fruits, vegetables, fish and seafood, poultry, eggs, yogurt, wine in moderation, and water).

The Superfoods Stone-Age Diet Rules

·       Do not go below 1200 calories.

·       Do not eat after 7 PM. If you are hungry, you may eat a piece of fresh fruit with herbal tea.

·       Health authorities advise you to drink seven to eight 8-ounce glasses of water daily. The amount depends on your size and weight, activity level, and where you live. (Seasons count, too, you may require more in a hotter climate.)

·       Consult with your health practitioner before starting this diet or any new diet plan. Do not use if you’re pregnant, nursing, or have diabetes.

·       Take a daily multivitamin to help you get adequate nutrients.

Now that you’re ready to spring into the slim down, healthy up game and eat superfoods without starving – you’ll feel super during the season of renewal.

Adapted from The Healing Powers of Superfoods, Kensington. *This book just went back to press for a second printing.

 

-- Cal Orey, M.A. Is an author and journalist. Her books include the Healing Powers Series (Vinegar, Olive Oil, Chocolate, Honey, Coffee, Tea, Superfoods, Essential Oils, Herbs and Spices) published by Kensington. (The collection has been featured by the Good Cook Book Club.) Her website is http://www.calorey.com.

Book Reviews for Herbs and Spices: Timeless Treasures

 By Cal Orey 

 ...we're thrilled about the new offering in the Healing Powers series from bestselling author Cal Orey featuring 50 recipes and A-to-Z guide cataloguing most versatile herbs and spices for flavoring food, as well as preventing and curing illness." -- Woman's World magazine, Book Club: Nonfiction

As in her previous bestselling books, Cal Orey combines groundbreaking research into all these health and weight loss benefits with home cures, cosmetic uses, household hints, dozens of heart-healthy Mediterranean style recipes, legends, nutritional charts, and heartwarming anecdotes. --Tathaastu Magazine, book review

Not only is the book a guide for people who love to cook and bake, but it offers a fun way to learn through legends, stories and many of Orey's experiences derived from both childhood and present times. -- Tahoe Daily Tribune, book review

The Healing Powers of Herbs and Spices: A Complete Guide to Nature's Timeless Treasures. The ninth installment of the Healing Powers series from nutrition writer Orey explores how herbs and dried spices can provide home cures, weight loss benefits, and beauty treatments.  -- Publishers Weekly

... Orey's ninth title in her Healing Powers series is part cookbook, part healthy living reference...After the educational parts and charts, most pages are devoted to nearly 80 recipes for almost every possible eating occasion: jumbo anise biscotti, cayenne spicy salsa, saffron baked custard, spicy meatless shepherd's pie.... An herb a day just might keep the doctor at bay. Includes glossary and resources. --Booklist 

Herbal medicines can be helpful in treating many medical concerns as well as be used to support our health. These natural healing modalities discussed in Orey's refreshing book for  the 21st century well-being  have been part of my integrative family practice for nearly 50 years. -- Elson Haas, MD (ElsonHaasMD.com) is the author of 11 books including Staying Healthy with the Seasons and Staying Healthy with NEW Medicine.

I loved the complexity of it: there are personal stories from the author which bring flavor to the pages, there are a lot of details about the chemistry and the history of the spices and, of course, their benefits for health. These benefits are represented in many forms, each spices has a dedicated page, but here are also charts and several health issues that have suggested herbs that can alleviate these issues. There are folk types of advice mixed in, beauty and home benefits from using herbs and a lot of recipes. -- Reviewer NetGalley

It's very refreshing to come across a book packed with solid, helpful information on healing and wellness that doesn't try to discredit modern medicine. There is absolutely a place for both in our lives, and crucial information is being lost in the delirium of "internet research." -- Reviewer NetGalley

Timeless Book Reviews for Herbs & Spices (#9 Healing Powers series)

   By Cal Orey 

 ...we're thrilled about the new offering in the Healing Powers series from bestselling author Cal Orey featuring 50 recipes and A-to-Z guide cataloguing most versatile herbs and spices for flavoring food, as well as preventing and curing illness." -- Woman's World magazine, Book Club: Nonfiction

As in her previous bestselling books, Cal Orey combines groundbreaking research into all these health and weight loss benefits with home cures, cosmetic uses, household hints, dozens of heart-healthy Mediterranean style recipes, legends, nutritional charts, and heartwarming anecdotes. --Tathaastu Magazine, book review

Not only is the book a guide for people who love to cook and bake, but it offers a fun way to learn through legends, stories and many of Orey's experiences derived from both childhood and present times. -- Tahoe Daily Tribune, book review

The Healing Powers of Herbs and Spices: A Complete Guide to Nature's Timeless Treasures. The ninth installment of the Healing Powers series from nutrition writer Orey explores how herbs and dried spices can provide home cures, weight loss benefits, and beauty treatments.  -- Publishers Weekly

... Orey's ninth title in her Healing Powers series is part cookbook, part healthy living reference...After the educational parts and charts, most pages are devoted to nearly 80 recipes for almost every possible eating occasion: jumbo anise biscotti, cayenne spicy salsa, saffron baked custard, spicy meatless shepherd's pie.... An herb a day just might keep the doctor at bay. Includes glossary and resources. --Booklist 

Herbal medicines can be helpful in treating many medical concerns as well as be used to support our health. These natural healing modalities discussed in Orey's refreshing book for  the 21st century well-being  have been part of my integrative family practice for nearly 50 years. -- Elson Haas, MD (ElsonHaasMD.com) is the author of 11 books including Staying Healthy with the Seasons and Staying Healthy with NEW Medicine.

I loved the complexity of it: there are personal stories from the author which bring flavor to the pages, there are a lot of details about the chemistry and the history of the spices and, of course, their benefits for health. These benefits are represented in many forms, each spices has a dedicated page, but here are also charts and several health issues that have suggested herbs that can alleviate these issues. There are folk types of advice mixed in, beauty and home benefits from using herbs and a lot of recipes. -- Reviewer NetGalley

It's very refreshing to come across a book packed with solid, helpful information on healing and wellness that doesn't try to discredit modern medicine. There is absolutely a place for both in our lives, and crucial information is being lost in the delirium of "internet research." -- Reviewer NetGalley

Bestseller Banner for NEW Book: Herbs & Spices: Timeless Treasures

   By Cal Orey

#Herbs & #Spices in more than 50 libraries worldwide (multiple copies, checked out); Woman's World Book Club approved Feb. 1 issue; reviewed by Booklist; 100% like it on goodreads; major media outlet is on board carrying copies; Walmart gave it a Best Seller banner for 2 weeks; Best Seller in top 100 health books on Amazon this month; featured by online magazines/newspapers...and the year is young. #9 (Series) The book that'll whisk you away!

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Best Seller

Product TitleH The Healing Powers of Herbs and Spices : A Complete Guide toTimeless Treasures (Series #9) (Paperback)

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• Authors:
  • Cal Orey

• ISBN10: 0806540486

• ISBN: 9780806540481

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• 
  The mega-popular Healing Powers series from bestselling nutrition writer Cal Orey continues with its 9th installment, The Healing Powers of Herbs and Spices, exploring the many ways fresh herbs in your fridge and dried spices in your kitchen cupboard can provide medicinal powers, home cures, weight loss benefits, beauty treatments, and adventurous flavors and textures to enhance plant-based dishes. 

  
  

  And during the pandemic there is a spice surge because of the home-cooking comeback!

  

  The key to vibrant health for all generations is in your kitchen...
  

  Anise, bay leaf, garlic, parsley, turmeric, and more (I use a lot of the McCormick classic brand) --for thousands of years, herbs and spices have been praised for preserving and flavoring food, as well as preventing and curing illnesses. The latest research reveals that the seasonings already in your pantry--or easily found fresh in your supermarket or garden--can lower your risk for cancer, heart disease, and obesity. This A-to-Z guide catalogues the most popular and versatile herbs and spices, drawn from the Mediterranean Diet but suitable for any diet plan. You will learn how to harness herbalism to heal your body and mind.
  
  

  Discover how to use nature's gifts including allspice, chives, fennel, oregano, pepper, tarragon, saffron, and special blends like Herbes de Provence to:
  
  ●Bring abundant zest to your table while lowering your cholesterol, balancing your blood sugar, and revving up your metabolism--at any age!
  ●Ward off colds and flu, banish a hacking cough, and even ease PMS or menopause woes, by adding tasty plant therapy to your favorite food or drink.
  ●Lessen your anxiety and boost your mood with aromatic natural ingredients found in dried and fresh flavorings.
  ●Soothe aches and pains without harmful side effects--and trigger feel-good endorphins--using sweet and savory garnishes, including edible flowers.
  ●Create in-home spa treatments using the same herbal potions featured at luxury spa resorts.
  Caraway Breadsticks, anyone? How about Cilantro Lime Slaw, Herbal Greek Bean Soup, or Roasted Paprika Cornish Hens? With over 50 taste-tempting recipes, along with personal stories and fascinating historical anecdotes on medicinal uses dating back to biblical times, The Healing Powers of Herbs and Spices is your go-to guide to embracing limitless energy and healthy longevity while feasting on memorable meals full of aroma and deliciousness!

Lose Pandemic Pounds on the Caveman Diet!

 By Cal Orey

Dump Pounds on the Spring Weekend Caveman Diet

It’s a new season. Living in the mountains brings four distinct seasons and four different ways of enjoying superfoods. Once the weather warms up, it’s time to lighten up with superfoods and drop unwanted winter weight or now called “pandemic pounds.” A spike of energy happens and can be used along with superfoods in spring cleaning – indoors and outdoors – and in more play.

Before an early spring trip to the Pacific Northwest, I wanted to dump five pounds. For a few days, I ate a semi-Stone Age diet: leafy greens, nuts, seeds, and fruit; no catching fish or fowl at the lake for me. It worked. At Sea-Tac Airport one evening, I was standing in skinny jeans, two tee shirts, two sweaters, a thick coat, neck scarf and UGG boots. I was lean, layered, and cool, right? Wrong.

Shocked by the crowd of people, I felt like a creature from another planet. Seattle locals and visitors were clad in Hawaiian shirts, shorts, and thongs. I looked like I was transported to the wrong terminal. One man asked me, “Are you going to Alaska?” Embarrassed, I answered, “Nah, Vancouver.” Note to self: Savor skinny superfoods for their amazing pounds-off powers but forego piling on clothes when going to a destination know for its warm Mediterranean climate.

Eat Like a Caveman, Sort Of

I followed a semi- Paleolithic diet, Paleo diet, caveman diet, or stone-age diet. The foodstuff avoids processed food and includes vegetables, fruits, nuts, roots, and meat and excludes dairy products, grains, sugar, legumes, processed oils, salt, alcohol, and coffee. (I included Greek yogurt and one cup of coffee, no meat.)

Here is the super jump-start diet plan. It is not intended to be used long-term. But you can use it one day per week or as needed after the first time which is one or two days, since it gives your body a vacation from too much overindulging in food on special occasions that include rich and high-calorie fare.

Eating clean foods from a caveman, plant-based diet (such as berries and leafy greens fill you up) and will help give your body a break – detoxing your body. Taking a mini-fast food staycation right at home at the south shore can help you get fit and dump the muffin top,

This diet plan is adapted from umpteen mini-fasts I’ve created with the help of nutritionists. It also uses superfoods in the top ranked Mediterranean Diet Pyramid (including fruits, vegetables, fish and seafood, poultry, eggs, yogurt, wine in moderation, and water).

The Superfoods Stone-Age Diet Rules

·       Do not go below 1200 calories.

·       Do not eat after 7 PM. If you are hungry, you may eat a piece of fresh fruit with herbal tea.

·       Health authorities advise you to drink seven to eight 8-ounce glasses of water daily. The amount depends on your size and weight, activity level, and where you live. (Seasons count, too, you may require more in a hotter climate.)

·       Consult with your health practitioner before starting this diet or any new diet plan. Do not use if you’re pregnant, nursing, or have diabetes.

·       Take a daily multivitamin to help you get adequate nutrients.

Now that you’re ready to spring into the slim down, healthy up game and eat superfoods without starving – you’ll feel super during the season of renewal.

Adapted from The Healing Powers of Superfoods, Kensington. *This book just went back to press for a second printing.

 

-- Cal Orey, M.A. Is an author and journalist. Her books include the Healing Powers Series (Vinegar, Olive Oil, Chocolate, Honey, Coffee, Tea, Superfoods, Essential Oils, Herbs and Spices) published by Kensington. (The collection has been featured by the Good Cook Book Club.) Her website is http://www.calorey.com.

Irish Nachos for Good Luck! Superfoods Book Went Back to Press! 2nd Printing!

 By Cal Orey

Do you like nachos? You can find them at convenient stores to restaurants. And these days you, like me, can and likely have made a batch in the comfort of your kitchen. There are a garden-variety of nacho types, which include a quartered tostada or tortilla chips, with topping such as meat, poultry, cheese, sour cream, and salsa. Then there are “Irish Nachos” aka nacho potato skins also with these tasty ingredients sprinkled on top of French fries -- and even baked potato wedges.

More than a decade ago, one summer day after swimming (ah, the pre-pandemic days), I was famished. But due to our south shore heat I didn’t want to cook. I didn’t know about nacho potato skins. So, I plopped a handful of multigrain tortilla chips onto a plate; sprinkled cheddar cheese on top. I nuked it until the cheese was hot and bubbly. My Brittanys – two dogs Simon and Seth – were behind me the entire time making this easy snack to create a human challenge. And yeah, this popular appetizer is crunchy, chewy, and gooey. It’s fun and tastes good.

Fast forward to a different time. New dog, and I have a more fussy palate. So, I gave nachos a tater twist for the health of it.

Nacho Potato Skins

6 medium potatoes, russet (or sweet if you prefer)

¼ cup butter

1/2-1 cup cheddar cheese or mozzarella, grated

2-4 Roma tomatoes, chopped (I also used store bought chunky salsa in a plastic container, not a jar)

1-1 1/2 cups lettuce (kale, baby spinach, or iceberg), shredded

1/4-1/2  cup sour cream

Hot peppers (to taste)

½ cup fresh green onion, sliced

Fresh rosemary, minced (to taste)

Chives, fresh or dried (to taste)

Wash taters and bake in the microwave for 15 to 20 minutes. (They are better baked in the oven but due to our heat wave – use the microwave.) Cut potatoes lengthwise or in four quarters (I did it this way.) On a plate, when cool scoop out potato but leave some intact. Brush each potato with butter. Place on a baking sheet and pop ‘em in 450 degrees for about 10 minutes or until crispy. Sprinkle with cheese. Bake a few more minutes. Remove from oven and top the cheesy potatoes with veggies, sour cream, and herbs. Makes 24 wedges or 12 halves. Serves 4-6. You can put leftovers in an airtight container and into the fridge for a day or so.

The bottom line: When you use chips it’s an appetizer as it can be with potatoes. But if you add plenty of toppings – like cheese, lettuce, and tomatoes -- it can be a light lunch or dinner. Embracing novelty can be delightful if we have choices – like choosing toppings for potato skins. Pair your Irish Nachos with iced tea or cold lemonade to chill and feel in control. That can be comforting (like hanging out with a canine companion) during these new and uncertain times.

-- Cal Orey, M.A. Is an author and journalist. Her books include the Healing Powers Series (Vinegar, Olive Oil, Chocolate, Honey, Coffee, Tea, Superfoods, Essential Oils, Herbs and Spices) published by Kensington. (The collection has been featured by the Good Cook Book Club.) Her website is http://www.calorey.com. 

Healing Powers series Based on #1 Mediterranean diet - Slim Down, Healthy Up

  By Cal Orey

News flash: This is the fourth year in a row the Mediterranean diet ranked #1 in best diets, according to the U.S. News & World Report’s annual list. It’s a wholesome heart-healthy diet based on vegetables, fruits, dairy, whole grains, legumes, fish, nuts, olive oil, wine (in moderation, and water.

 Enter: Mac and cheese. Macaroni and cheese aka mac 'n' cheese is an age-old dish created with cheese and pasta.  The tradition recipe is a casserole baked in the oven. Its roots are not known but it’s no stranger in the United Kingdom or Canada. And it did find its way to America and has a reputation of being a comfort food – for all ages.

 Twenty years ago, I remember foraging the gourmet frozen kind at the grocery store. Nuke it. Done. I remember my mom’s homemade casserole. Back in the 20^th century, pasta shells, whole milk, margarine, processed cheese, and bread crumbs from old bread were her ingredients of choice. And, of course, we also ate the quickie kind in a box. Not so good either.

Fast forward to present-day. I’ve changed up this dish with a healthier twist. Whole grain pasta, gourmet cheese, real butter, fresh herbs and spices, and vegetables make it a Mediterranean delight inspired by my taste for European foods (an underlying theme in my book series).

 Mac ‘n’ Cheese Mediterranean Style

 2 cups whole grain elbow macaroni, cooked

2 cups organic half and half

¾ cup Cheddar, shredded

½ cup Parmesan shavings

½ cup sour cream

2 tablespoons European style butter

½ teaspoon ground pepper

1 teaspoon Mediterranean seasoning (or 2 teaspoons fresh herbs like thyme or rosemary)

¼ cup garlic and herb bread crumbs

Roma tomatoes, sliced

Fresh basil or rosemary, sprigs, garnish

Cook pasta per directions of the box or bag. Preheat oven to 350 degrees. Remove pasta from the heat. In a small pan, heat the half and half until it boils. Turn down the heat to medium and add 1/2 the grated Cheddar and Parmesan; stir until it is melted and smooth. Add sour cream and butter. Add pepper and seasoning. Pour this over the macaroni. put this into a baking dish or ramekins. Sprinkle the remaining Cheddar and Parmesan cheeses evenly over the top. Top with bread crumbs. Bake until the top is golden and crusty, about 25 to 30 minutes. Serves 4-6.

This week during the world’s ups and downs, I did seek comfort – like all of us – living on the South Shore. Putting the good for you foods together was quick. The results? Instant comfort. It’s a keeper, especially on a chilly night. A hot casserole hits the spot and yeah, it’s feel good food. Easy does it though – one serving is good to keep winter weight at bay. Pair it with a green salad and a cup of hot tea for pre-spring. Warmer days, chilly nights.

-- Cal Orey, M.A. Is an author and journalist. Her books include the Healing Powers Series (Vinegar, Olive Oil, Chocolate, Honey, Coffee, Tea, Superfoods, Essential Oils, Herbs and Spices) published by Kensington. (The collection has been featured by the Good Cook Book Club.) Her website is http://www.calorey.com.