Recipes for healthier living

"Early Show" co-anchor Erica Hill is a month into the six-week "Erica Hill Experiment," in which she's trying to incorporate the daily recommended guidelines for healthier living into her hectic days.

The guidelines: Eight hours of sleep, a diet set to the government's food pyramid (including nine servings of veggies), and 30 minutes of exercise.

In Week 2, Erica stumbled a bit by scheduling just two workouts, rather than the minimum of three hour-long sessions. In Week 3, Erica was motivated and got back on track.

Special Section: "The Erica Hill Experiment"
"Early Show" Recipes Galore!

She made all her workouts and even fit in a health food shopping spree with clinical and nutritional psychologist Dr. Amanda Baten, who insists Erica get more leafy greens into her diet. One approach? Getting more variety because, Erica noted, "You can get in a bit of a rut."

Baten, celebrity personal trainer Sidney Wilson and Dr. Jennifer AshtonCBS News Medical Correspondent Dr. Jennifer Ashton are helping Erica in her quest.

"Early Show" viewers could also benefit from the tips Erica's getting along the way.

Erica and Sidney focused on her heart rate to try to craft a more effective workout.

As for her food intake, Erica observed, "Of course, when it comes to diet, I'm far from doing this on my own, as my family have all become unwitting participants in this adventure!" And it all got chronicled on video.

At one point, Baten paid a visit to Erica's kitchen and offered a class in healthier eating. The results were so tasty that, as Erica put it, the dishes convinced "my toughest critics (her family) that this 'Erica Hill Experiment' isn't so bad, after all!" Baten said she targeted greens that "offer the most bang for your buck in terms of nutrients."

The recipes:

Brown Rice Penne with Mushroom Ragu

Makes 4 servings

• Ingredients:
• 3 garlic cloves, minced
• 1/4 teaspoon crushed red pepper flakes
• 1/4 cup plus 1 tablespoon extra virgin olive oil
• 1/2 pound (8 ounces) white mushrooms sliced
• 1/2 pound (8 ounces) shitake mushrooms
• 2 fresh rosemary sprigs (or 1 1.2 tablespoons dried rosemary)
• 1 teaspoon honey
• 3/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 28 ounce can crushed tomatoes
• 1 lb brown rice penne or other short whole grain pasta
• 1/2 ounce Pecorino-Romano, finely grated, plus additional for serving

Preparation:

Cook garlic in 1/4 cup olive oil in a wide 4-6 quart heavy pot over moderate heat, stirring occasionally until pale golden, about 1 minute. Add crushed pepper for 30 seconds more. Add mushrooms, rosemary, honey, salt, and pepper, and cook, stirring occasionally, until mushrooms are tender and there is still liquid in the pot.

Add tomatoes to the mushrooms. Stir sauce and bring to a boil, then boil, stirring occasionally until thickened, about 15-20 minutes. Discard Rosemary.

While sauce is boiling, cook pasta in a 6-8 quart pot of boiling salted water until al-dente (follow directions on the pasta package). Drain pasta and add to the sauce along with the cheese and remaining 1 tablespoon of olive oil, tossing over moderate heat until well coated, about one minute. Serve immediately with cheese.

Easy Super Veggie Soup

Makes about 8 servings - Can be frozen and reheated

• Ingredients:
• 3 tablespoons extra virgin olive oil
• 3 large carrots, peeled and chopped
• 1/2 head bunch of dinosaur Kale (about 6-8 leaves), thinly sliced and chopped crosswise into small bite sized pieces
• 2 celery stalks, chopped
• 1 onion, chopped
• 2 tablespoons chopped fresh Rosemary (or 1 tablespoon dried Rosemary)
• 1 tablespoon dried Italian seasoning
• 6 cups low-sodium chicken broth
• 1 28 ounce can Italian Fire-roasted whole tomatoes
• 1 16 ounce can of cannellini beans
• 1/3 cup grated parmesan cheese
• additional grated cheese

Preparation:

Heat olive oil in large soup pot over medium heat. Add carrots, onion, celery, and spices and sautéed until tender and beginning to brown, about 10 minutes. Add kale and continue to sauté for 2 minutes. Add broth and tomatoes with their juices and simmer 30 minutes. With a hand held blender gently blend the soup, leaving about ½ of the pot un-blended. The soup will thicken. Add the beans and simmer for 10 minutes. Season soup with salt and pepper to taste. Stir in 1.3 cup parmesan. Ladle soup into bowls. Serve, passing additional cheese separately.

Sauteed Spinach with Pine nuts and Raisins

• Ingredients:
• 2 tablespoons extra virgin olive oil
• 1 lb whole leaf Spinach, loosely chopped
• 1/4 cup Pine Nuts
• 1/4 cup raisins
• 1 large clove garlic, minced

Preparation:

Heat oil in a saute pan over medium heat. Add garlic and stir for one minute, until the garlic browns slightly. Add pine nuts and brown for 1 minute. Add the spinach and cook until wilted, about 1 minute. Add the raisins and cook for 30 more seconds. Serve immediately.

So, how's Erica doing after Week 4?

"Let's just say two out of three ain't bad!" she reported. "I did get all my workouts in and my vegetable intake was there, too, but sleep remains elusive -- though the sleep I have been getting lately seems much deeper."

[Nate650]

The last dietary advice you want to follow is that set by the government's food pyramid.

[doris71]

This morning Erica said her son likes Kale chips, How do yhou prepare them? Keep up the good work Erica...

[freelk]

Erica, Your experiment is inspiring myself and husband to start eating healthier and exercise routinely. Today Dr. Jennifer Ashton talked of calculating your working heart rate and I'm not sure if I caught all of it and cannot find it on the website. Could you tell me again how to figure your working heart rate? Thank you! Kim Freel Mitchellville, Iowa

[coachdrs]

I'm a personal trainer and author of Forever Fit and Firm. I recently published an article explaining how to calculate your working heart rate. You can find the information at : http://fiftyfirmfit.blogspot.com/2011/01/do-your-cardiovascular-exercise-in-your.html.

[cboyer99]

Erica, congratulations on your experiment - keep up the good work.

Today, I learned that Kale is the wonder veggie, which is nice to know, but where does that leave you if you are allergic to the entire cole family of vegatables? Can your nutritionist recommend a substitute?

Thanks