Happy New Year 2015

San Luis Sausage Newsletter January Issue

6 Superfoods to Kick-Start Your New Year


This gorgeous fish is the perfect combination of high-quality protein and healthy fatty acids—and it tastes good so many ways, too! Poached, grilled or raw (sushi, anyone?)…you can’t go wrong.

Countless studies have shown that eating salmon can reduce inflammation, boost cognitive function, prevent cancer, keep your heart healthy, and even make your skin and hair healthier. A 4-oz. serving of most salmon contain at least 2 grams of healthy omega-3 fats. That’s more than the average U.S. adult gets from all of his or her food over the course of several days!


The proverb “an apple a day keeps the doctor away” is true! A plethora of research suggests that apples may help prevent several types of cancer, including colon, prostate and lung. At a lowly 75 calories for one small apple, this tasty fruit packs a powerful nutritional punch with nearly 4 grams of fiber, plus vitamin C and high amounts of ursolic acid in the peel, which may help keep you slim. The acid decreased obesity in lab rats, and increased skeletal muscle.

Whether you bake apples, blend them, or just grab a fresh one to go, they’re always a great choice!


Greek yogurt, found at any major grocery store, is significantly higher in protein and lower in sugar than traditional yogurt. It also has calcium, potassium, protein, zinc and vitamins B6 and B12. But it doesn’t stop there: Greek yogurt is also a great source of probiotic cultures that may aid in digestion. In fact, due to Greek yogurt’s extremely low lactose levels, many people who normally have trouble digesting dairy can easily stomach Greek yogurt.

I love mixing Greek yogurt into my smoothies, eating it mixed with berries, or using it as an ingredient in healthy cookies.


Avocados are good for a lot more than just making guacamole. Americans who eat avocados have a healthier overall diet and get more essential nutrients than those who don’t eat the creamy green fruit, found a 2013 report. Avocados are also loaded with heart-healthy monounsaturated fat, and—when compared in equal serving sizes—have 35% more potassium than bananas.


Many people avoid almonds because of their high caloric content, but snacking on almonds may actually help you lose weight. The combination of the heart-healthy monounsaturated fats and the protein in almonds helps satisfy your appetite and curb overeating. In one study, researchers found that people eating a diet rich in almonds lost more weight than those on a high-carb diet with the same number of calories. So, grab a bunch of almonds and keep them in your purse, drawer or pocket.


In the past, some nutritionists have villainized eggs—especially the yolks—presumably because of their high cholesterol content. However, recent research suggests that it’s our intake of saturated fat, not dietary cholesterol, that contributes to heart disease. Egg yolks are actually incredibly nutrient-dense. They’re loaded with calcium, iron, phosphorus, zinc, thiamin, B6, folate, pantothenic acid and B12, and contain vitamins A, D and E, all in one egg.

Valentine's Day

Valentine's Day is coming. Here's your chance to splurge on candy, champagne, flowers, red lingerie -- all things that are certainly enjoyable, but in the end, just things. Things we could do without. The one part of Valentine's Day we can't do without is love. And it's a good idea to remember that. True affection, honestly felt and expressed, is worth more than all the candy, bouquets, and lace that fill up the ads in your Sunday paper and shout out from your TV screens.

Valentine's Day isn't just for lovers. Kids make cards for their parents and perhaps for one day, feel comfortable saying, "I love you, Mom and Dad." Classmates exchange Valentines in school and everybody feels included. Grandma stays happy for days after the kids call. Nieces and nephews run to the mailbox looking for envelopes with their names on them. At San Luis Sausage, we write words of love to Charlie & Belle's "Daddy" because the pups are part of the family too.

You don't have to buy gifts. Doing something special for someone you care about is a gift as well. Cooking up a favorite dinner, baking a cake and decorating it with pink frosting, or writing a poem -- even a silly one ... anything that comes from the heart is what Valentine's Day is about.

There are so many ways for you to show the people in your life how much you care. And when the candy box is empty, when the champagne bottle contains nothing but a few last bubbles, when the flowers are wilted and ready for the trash, when the lacy (scratchy) lingerie finds its place at the back of the undies drawer, the people who inspired the celebration are still there. Wanting to love and be loved. You can't do without that.

Did You Know....

I know the month is almost over, but here are the fun foodie days left for the rest of this month!!

Recipe of the Month


Makes 6 servingsStart to Finish: 1 hour


1 tablespoon vegetable oil

1 head cauliflower

1½ cups plain Greek yogurt

1 lime, zested and juiced

2 tablespoons chile powder

1 tablespoon cumin

1 tablespoon garlic powder

1 teaspoon curry powder

2 teaspoons kosher salt

1 teaspoon black pepper


1. Preheat the oven to 400° and lightly grease a small baking sheet with vegetable oil. Set aside.

2. Trim the base of the cauliflower to remove any green leaves and the woody stem.

3. In a medium bowl, combine the yogurt with the lime zest and juice, chile powder, cumin, garlic powder, curry powder, salt and pepper.

4. Dunk the cauliflower into the bowl and use a brush or your hands to smear the marinade evenly over its surface. (Excess marinade can be stored in the refrigerator in an airtight container for up to three days and used with meat, fish or other veggies.)

5. Place the cauliflower on the prepared baking sheet and roast until the surface is dry and lightly browned, 30 to 40 minutes. The marinade will make a crust on the surface of the cauliflower.

6. Let the cauliflower cool for 10 minutes before cutting it into wedges and serving alongside a big green salad.