Archive for April 21st, 2009


This is a wonderful Italian recipe made with the freshest of tomatoes.  The vine ripe tomatoes from the local shop were chosen because they looked so red and plump.  They were not refrigerated so the flavors would enhance over the few days before using them in this old fashioned, Italian recipe adapted from “Joey’s Italian”, page 168.

  • 1 lb Swordfish steaks ( 2 steaks, 1 3/4″ to 2″ thick)
  • 3 TBS almond flour
  • 1 tsp Italian spices + pinch of onion and garlic powder
  • 1/4 tsp each salt and pepper
  • 1 TBS olive oil – separated
  • 1 clove minced garlic
  • 1 medium or 2 small vine ripened tomatoes, rough chopped
  • 1 TBS Kalamata olives (sliced)
  • 1 TBS capers
  • 1/2 cup sherry
  • 1/4 cup water
  • 1 tsp butter (or SmartBalance)
  • Juice of a lemon
  • Fresh parsley

Preheat oven to 425 F.  Rinse fish and pat dry.  Mix together the flour, spices (with the pinches of flavor),salt, pepper.  Put the mix onto a flat plate and coat the fish. 

Heat a skillet over medium high heat.  Add the fish and cook about 3 minutes per side. Transfer to an oven safe dish, put into the oven and continue cooking 10 minutes.

In a saucepan, heat 1 TBS olive oil over medium high heat.  Add the garlic and cook 1 minute.  Add tomatoes, olives, capers and lemon juice. In a small cup mix the sherry and water and add to the tomato mix.  Add the butter or SmartBalance.  Let cook for 4 minutes.  Reduce to low and continue at a simmer until fish is cooked. If the sauce is reducing too much, place a lid on it.  

Plate the swordfish and top with the sauce. Garnish with parsley. 

Enjoy all the flavors that come alive in your mouth. The moist delicate experience of the swordfish.  The burst of flavor from capers and olives in a background of lemon.  Wow! Too good.




Tonight will be fairly relaxing. Ted is enjoying his yard work. Shane is a little tired. He was up working out with me at 4 AM this morning as he slept in our room and followed me downstairs for a “Pre Shane Run” workout.  He’s just not used to rising and shining so early. 

As for me, there are icings and decorations to make so I’ll set to it.

As for you… have a great night!


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Shane and I went up the Parkway this morning. It was only misting when we set out. We were about 1/2 a mile along when I spotted two deer on the grassy median.  They had seen us.  Shane was fooling around, jumping at the leash and pushing my glove to try to get some treats. He hadn’t seen them yet. I was wondering what was about to happen. A car was approaching.  Suddenly a third deer farther up, high tailed it across the road in front of us.  The other two, closest to us, were still standing dead still. 

The deer were bound to make a break for it in our direction because on the other side of the road, there are houses lining the Parkway and in back of them are other neighborhoods filled with more homes.  The side Shane and I were on is lined with houses, but there are wooded areas behind and beside those homes.  

The first car to pass saw the deer and slowed way down.  Another approached, the deer made a break for it. Shane saw them and lunged forward.  The deer cleared the car and I, luckily, was able to stay on my feet during the fiasco.  It would have completely ruined my week if I had to witness the collision of animal and car.  Everybody made it to their destinations safely this morning. God Bless.

The Workout

Legs today.   Warm up was 30 minutes of elliptical. 

  • 4 sets x 20 reps of leg presses.
  • 4 sets x 12 reps of squats.
  • 4 sets x 12 reps dead lifts
  • 4 set x 15 reps extensions.
  • 4 sets x 15 reps curls
  • 4 sets x 20 reps seated calf raises.

Followed up the weight work out with a 3.3 mile run.

The Breakfast

  • dscn0730

VPX Vanilla protein with 1 TBS Powdered Chocolate Peanut butter.

Bob’s red mill steel cut oats with raisins, cinnamon, and a TBS of homemade peanut butter.

1/2 a grapefruit.


It’s a little early so I am off to do the daily crossword puzzle. Ted and I finished all the puzzles yesterday, then we had to talk to each other at dinner ;).  Actually, it’s amazing how we always have such great conversations about ….mostly nothing. But the talks are fun and interesting.  Is that what makes a good marriage?  It probably counts for a lot, anyway.

Have a super Tuesday!

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