Incremental Fitness

Healthy Recipe, Mango-Lime Piri Piri Drumsticks

Piri piri is a tangy-sweet hot pepper sauce with African and Portuguese roots often sold in bottles, and for which there are as many recipes as there are barbecue sauce. Lerato Umah-Shaylor, a Nigerian food writer based in the UK, created her own version that’s as nutrient-rich as it is flavorful for her new cookbook, “Africana,” (Amistad, $37.50). This slight adaptation features drumsticks for a summery, easy-to-serve presentation, but thighs or other chicken pieces would work just as well. Serves 4-6. RECIPE HERE – Susan Puckett

Chicken and marinade:

• Juice of 2 limes
• 2 to 3 pounds chicken drumsticks (or thighs, or a combination)
• 2 teaspoons fine sea salt
• 2 garlic cloves, peeled and finely grated

Mango-Lime Piri Piri Sauce:

• 3 medium mangoes, peeled, stoned, and roughly chopped (about 3 cups)
• ½ medium yellow onion, peeled and roughly chopped
• ½ red bell pepper, stemmed, seeded, and chopped
• 1 scotch bonnet, habanero, or bird’s eye chile, stemmed and seeded (or 2, if you prefer more heat)
• 2-inch piece of ginger, peeled and roughly chopped
• 3 garlic cloves, peeled and roughly chopped
• 1/3 cup vegetable oil (or more, as needed)
• Juice of 2 limes and zest of 1 lime
• 2 teaspoons smoked paprika
• 1 teaspoon ground allspice
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 2 tablespoons red wine vinegar
• Sea salt to taste

For serving:

Chopped fresh cilantro and lime wedges

1. Marinate the chicken: At least 2 ½ hours before serving, in a large bowl, combine the lime juice, salt, and garlic. Add the chicken and massage into every nook to coat well. Adjust one oven rack in the center of the oven and another rack about 5 inches under the broiler.
2. Make the Mango-Lime Piri Piri: In the container of a blender or a food processor, combine the mangoes, onion, bell pepper, chile, ginger, garlic, oil, lime juice and zest, paprika, and allspice. Puree to make a smooth sauce, adding a little more oil if too thick. Sprinkle in the thyme and oregano and stir to combine.
3. Spoon enough of the sauce into the bowl to coat the chicken heavily, reserving the remainder for a side sauce. Cover and refrigerate the chicken or 2 hours or overnight.
4. In a small saucepan, combine the remaining sauce with the vinegar and cook over medium-low heat for 10 minutes. Season to taste with salt. (Sauce may be stored in a sterilized jar in the refrigerator for up to a month.)
5. Remove the chicken from the refrigerator about 30 minutes before serving to bring to room temperature. Preheat the oven to 400 degrees.
6. Place the chicken on a sheet pan and roast for 15 minutes, brush with some of the piri piri sauce, and continue roasting for 15 minutes longer.
7. Remove from the oven, preheat the broiler to high, and broil for about 10 minutes, turning the drumsticks halfway through, so they are nicely charred all over.
8. Brush with a few more tablespoons of the sauce, scatter cilantro over the top, and serve with remaining sauce and lime wedges.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

https://incrementalfit.com/2024/01/24/take-control-of-your-own-health-and-fitness/

Take Control of Your Own Health and Fitness Here’s a “good news, bad news” situation. The good news: More people over 65 are exercising than ever before. The bad news: The percentage of mature adults who are physically active remains low – so low, in fact, that the US government calls it a “public health concern.” We coul

Healthy Recipe, Roasted Whole Peppers with White Beans

Fresh bell peppers, with their meaty texture and robust flavor, can make a healthy and filling stand-in for meat if served whole. In this rustic vegetarian dish, adapted from the New York Times, the peppers are roasted until the skins are caramelized, then served atop well-seasoned white beans and greens. A crumble of feta — and a dollop of yogurt if you so desire — adds a cooling touch. Pita or crusty bread soak up more of the juices. Serves 4. – Susan Puckett

Ingredients
• 4 red bell peppers (or any color)
• ¼ cup extra-virgin olive oil, plus more for serving
• Salt
• 3 cups cooked white beans (or two 15-ounce cans), rinsed
• 3 to 4 cups stemmed, chopped kale, spinach, or other dark leafy greens
• 1 large garlic clove, finely grated
• 1 tablespoon harissa paste or sauce (or ½ teaspoon smoked paprika)
• 1 teaspoon dried oregano
• Pinch of red pepper flakes
• Freshly ground black pepper
• ½ cup crumbled feta cheese
• 1 tablespoon vinegar (any kind) or lemon juice, plus more, if needed
• Plain yogurt and warmed pita or crusty bread for serving, optional

Instructions
1. Preheat the oven to 400 degrees. In a large cast-iron skillet, toss the bell peppers with 2 tablespoons of the oil and season lightly with salt. Roast on their sides, flipping halfway through, until browned and starting to wrinkle, 40 to 45 minutes.
2. Transfer the roasted peppers to a plate. To the skillet, add the beans, greens, garlic, harissa or paprika, oregano, red pepper flakes, a few grindings of black pepper, and the remaining 2 tablespoons of oil. Stir well, taste for seasoning, and sprinkle with feta.
3. Set the roasted peppers on top of the beans, return to the oven, and roast until the beans are hot and the greens wilted, about 10 minutes.
4. Drizzle the beans with the vinegar. Serve each person a helping of beans along with a whole pepper. They can core and scrape out the seeds as they eat, allowing the juices within to flavor the bean mixture.
5. Serve with pita, yogurt, and more oil and vinegar on the side, if desired.

Susan Puckett is an Atlanta-based food writer and cookbook author.

https://incrementalfit.com/2024/01/24/shes-taken-up-weightlifting-to-stay-strong-for-her-active-life/

https://incrementalfit.com/2024/01/24/8-ways-to-improve-brain-health-along-with-the-body/

Healthy Recipe, Spiced Fish with Fennel, Tahini, and Pine Nuts

Tahini, that sesame seed paste best known as a component of hummus, is full of anti-inflammatory mono-unsaturated fats and essential nutrients. And its light, nutty flavor lends itself to a multitude of dishes beyond the popular chickpea dip. By blending it with ice water and a squeeze of citrus, it becomes a creamy, dairy-free sauce for this knock-out fish and vegetable casserole adapted from the famous New York spice maker Lior Lev Sercarz’s new book, “A Middle Eastern Pantry: Essential Ingredients for Classic and Contemporary Recipes.”

The simple spice blend used for seasoning the vegetables and fish calls for tangy, earthy sumac and Aleppo pepper, a mildly hot, slightly sweet chile flake that mat be a little tricky to find but are well worth adding to your spice rack. If you don’t want to search them out, though, you can make your own blend with cumin, paprika, and a pinch of cayenne, or any other combination of warm Mediterranean seasoning. The flavor will be slightly different, but it will still taste delicious. Rice, couscous, farro, or any grain would make a great side. Serves 6. RECIPE HERE – Susan Puckett

Ingredients
• 1 teaspoon ground cumin
• 1 teaspoon ground sumac
• ½ teaspoon Aleppo pepper
• 2 tablespoons extra-virgin olive oil
• 2 medium yellow onions, halved and thinly sliced
• 1 ½ teaspoons fine sea salt, divided
• 1 medium bulb fennel, halved. And thinly sliced
• 2 teaspoons minced garlic, divided
• ½ lemon or lime
• 1 ½ pounds cod fillet (1 1/2 to 2 inches thick), cut in 6 equal pieces, or other thick white fish
• 1 cup Tahini Sauce (recipe follows)
• ½ cup chopped cilantro
• 3 tablespoons toasted pine nuts

Instructions
1. In a small bowl, mix cumin, sumac, and Aleppo pepper; set aside.
2. In a large, heavy-bottomed skillet with a lid, heat the oil over medium heat. Add the onions and 1 teaspoon of the salt; stir to combine. Cover and cook, stirring once or twice, until lightly browned and very soft, about 10 minutes.
3. Add the fennel, 1 teaspoon of the garlic, and half the spice blend, stir to combine, then cover and cook until the fennel is crisp-tender, about 5 minutes. Remove the pan from the heat and squeeze the lemon or lime over the mixture.
4. Spoon the fennel and mixture into the bottom of a 10-inch metal, clay, or glass pan and spread in an even layer.
5. Season the fish with the remaining spice blend and ½ teaspoon of salt. Arrange the fish on top of the fennel and onions; if the fish are 2 inches thick, put them on their sides for even cooking. Bake until the fish is about three-quarters of the way cooked, about 8 minutes. Remove from the oven and heat the broiler.
6. While the fish is baking, place the Tahini Sauce in a small bowl and whisk in half the cilantro and the remaining teaspoon of garlic. Spoon the sauce evenly over the fish and vegetables, set the pan under the broiler, and broil, turning the pan as necessary, until lightly browned in spots and fish is cooked through, about 3 minutes.
7. Sprinkle with pine nuts and remaining cilantro and serve hot.

Tahini Sauce

Makes 1 cup

• ½ cup water
• Handful of ice
• ½ cup tahini
• Juice of 1 medium lemon or lime
• Fine sea salt to taste

1. In a measuring cup with a spout, mix the water and ice and stir until very cold. Remove the ice.
2. In a medium bowl, whisk together the tahini and half the lemon or lime juice. Slowly drizzle in the ice water, whisking constantly, until creamy and smooth. (If the sauce breaks, whisk in a little more ice water a few drops at a time until it comes together.)
3.Taste and season with salt and more lemon or lime juice, if desired. If not using immediately, cover and refrigerate for up to 3 days.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

https://incrementalfit.com/2024/01/24/gardeners-dig-functional-fitness/

Gardeners Dig Functional Fitness Deidra Champagne spends all day making beautiful floral arrangements at her business. And in her off-time, she’s at the gym, staying strong, limber and fit for the demands of running her shop and enjoying her vegetable garden at home. Deidra, 61, has been working out with resistance and cardio

Healthy Recipe, Salt and Vinegar Roasted Potatoes

It’s easy to scarf down a bagful of salt and vinegar potato chips in a sitting. This recipe, adapted from one in The New York Times, captures that irresistible taste in a side dish that’s all-natural, filling, nutrient-rich, and a great source of energy. Soft, flaky sea salt adds subtle crunch and bursts of clean, bright flavor. With the balance of vinegar, only a sprinkle should do the trick. Serves 4-6. — Susan Puckett

Ingredients
• 2 tablespoons olive oil
• 2 tablespoons apple cider vinegar or wine vinegar, plus more if desired
• ½ teaspoon kosher salt
• ½ teaspoon black pepper
• 2 pounds Yukon gold or red-skinned potatoes, scrubbed and cut into 1-1-inch chunks
• Minced chives or green onion tops, for serving (optional)
• Flaky sea salt, for serving

Instructions

1. Preheat the oven to 425 degrees. In a small bowl, whisk together the oil, 1 tablespoon of the vinegar, salt, and pepper.
2. Place the potatoes on a sheet pan, drizzle with the oil and vinegar mixture, toss well and spread out in a single layer, cut-side down.
3. Place in the preheated oven and roast for 15 minutes; toss and roast for 15 to 20 minutes more, or until the potatoes are tender enough to be easily pierced with a fork.
4. Drizzle the remaining vinegar over the cooked potatoes, toss, sprinkle with chives or green onions, if using, and season to taste with flaky sea salt. Add an extra shot of vinegar if you like. Serve while hot.

Susan Puckett is an Atlanta-based food writer and cookbook author.

https://incrementalfit.com/2024/01/24/exercise-to-prevent-falls-and-4-other-tips-to-stay-upright/

Exercise to Prevent Falls, and 4 Other Tips to Stay Upright Falling is a major fear about growing older – and it’s a leading cause of injury and death among mature adults. It's also a common problem for people who don't yet consider themselves “old” in the traditional sense. But it is not inevitable. Here are the top five ways to prevent

Healthy Recipe, Vegan Cacao Chile Smoothie

We all know cocoa for the chocolate-y goodness it brings to brownies and other treats. Cacao products — which include unsweetened cocoa powder, nibs, and dark chocolate — are rich in iron and other nutrients. Those labeled “cacao” and sometimes “vegan chocolate” are made from the raw bean and are minimally processed. To reap its maximum antioxidant power, cacao is best consumed uncooked, as in this rich-tasting smoothie adapted from “Trejo’s Cantina” by Danny Trejo (Potter, $28). Blended with potassium-rich bananas, nut milk, peanut butter, and dates, it’s low in sugar and fat and high in protein. A big pinch of ancho chile powder adds a hint of smoky spice. -- Susan Puckett

Ingredients
• 12 ounces (1 ½ cups) unsweetened vanilla almond milk
• 1 banana, peeled, broken into chunks, and frozen
• 1 pitted date, roughly chopped
• 1 tablespoon peanut butter or other nut butter
• 1 tablespoon unsweetened cacao (or unsweetened cocoa) powder
• ½ teaspoon ancho chili powder
• 4 ice cubes

Instructions
1. In a blender, combine the milk, banana, date, peanut butter, cacao powder, chili powder, and ice cubes. Blend until smooth and frothy.
2. Pour into a tall glass and serve immediately.

Susan Puckett is an Atlanta-based food writer and cookbook author.

https://incrementalfit.com/2023/09/13/23-steps-to-a-healthy-rest-of-2023/

23 Steps to a Healthy Rest of 2023 It is always a great time to assess progress on health, fitness, and other goals you had at the start of 2023. Or… maybe you didn’t have any and are only thinking about creating some goals now. That’s fine! Forget regret. Abandon perfection. Embrace consistency! Consider these 23 things we