The following recipe is simple, easy, light, and impressive. Everyone keeps requesting the recipe so here it is...
For the best flavor, saute raw, peeled, and deveined shrimp in a lightly oiled pan over medium heat until opaque. Be careful not to overcook the shrimp or it will be rubbery.(yuk!) If you are too busy for this step pick up some already cooked shrimp.
I prefer this dish cool or at room temp but if you're looking for a warm dish, pop it in a 400 degree oven for 5 minutes.
Taking this to a party? bring the filling in a small container and fill the tartlets when you arrive.
Phyllo Tartlets with Cilantro Shrimp
1/3 pound shrimp -- cooked and chopped
3 tablespoons cilantro -- chopped
1/4 cup sweet chili sauce (such as Heinz Chili Sauce)
1 package phyllo tartlets (15)
1 teaspoon sesame seeds
Toast sesame seeds in a dry pan over low heat until golden brown.
Combine shrimp, cilantro, and chili sauce. Spoon mixture into tartlets.
Garnish with toasted sesame seeds.
Tuesday, December 29, 2009
Friday, November 6, 2009
Save time in the kitchen by making friends with your freezer
Its dinner time and you’re standing there staring aimlessly into the fridge again. But tonight you’re not scrambling to feed your busy family. There it is, your home cooked meal ready to be heated just sitting there staring back.
Some truly organized women plan their meals for the month and cook them in a weekend. Does this seem a little too ambitious for you? Try preparing twice as much for dinner and freezing half for those busy days. Even preparing partial meals for the freezer can help free up more time to spend with your family.
What freezes well? I was surprised to find most things freeze well. Even seafood if it is done carefully. Deep fried food however is not recommended. Sauces such as alfredo or hollandaise are likely to break but others like marinara fare well in cold temperatures and can even help protect the rest of your meal. Raw vegetables do not come out of the freezer looking well. Blanching vegetables by briefly boiling and then shocking in ice water creates crisp vegetables you’ll enjoy seeing come out of the ice box.
Everything you freeze for a later meal will be re-cooked even if only in the microwave for a few minutes. Therefore leaving items slightly less done than you would prefer will result in the perfect meal. Topped your casserole with cheese? Save time and leave the browning to be done when you heat it again.
Keep your future dinners safe from oxygen when storing so they will last longer as well as to avoid freezer burn. I prefer Pyrex glass dishes with plastic lids for meals which are completely assembled. They give me an option of heating in the oven with out having to dirty more dishes. If the container isn’t full, putting plastic wrap directly on the food will help keep air from destroying the food. Freeze things in serving sizes that make sense. Why spend 2 days defrosting a 9 by 13 inch pan if you are only going to need 2 servings.
What you do with Dinner after it comes out of the freezer is as important as before it goes in. Defrost your frozen entrees overnight in your refrigerator. A good way to do this is to take the next night’s dinner out of the freezer while the current night’s dinner is heating. Leaving food out on the counter at room temperature to defrost is dangerous and can lead to food borne illness.
Anything you’d like to be crisp or to have a brown top you’ll find responds better to being heated in the oven. Anything you wish to be steamed such as vegetables will be fine in the microwave. If you are unsure how long it will take to heat, start with a short amount of time and keep checking to avoid overcooking.
What’s the best way to determine if something will freeze with good results, Try it! Freezing a small portion is a good way to find out. Unhappy with your results? Food undergoes change when frozen; some items will become dry, while another will appear to have more liquid. Rice may appear dry when defrosted, just add a little water, partially cover, and steam in the microwave. Whisk a sauce to bring it back together after separation. Add more water to your soup; the potatoes caused it to thicken. Sound tricky? Start off with tried and true recipes which have been frozen before.
Free up time in your kitchen by freezing up dinner to be ready in a snap. Start small, Plan for extras one day a week and enjoy extra time the next week.
Some truly organized women plan their meals for the month and cook them in a weekend. Does this seem a little too ambitious for you? Try preparing twice as much for dinner and freezing half for those busy days. Even preparing partial meals for the freezer can help free up more time to spend with your family.
What freezes well? I was surprised to find most things freeze well. Even seafood if it is done carefully. Deep fried food however is not recommended. Sauces such as alfredo or hollandaise are likely to break but others like marinara fare well in cold temperatures and can even help protect the rest of your meal. Raw vegetables do not come out of the freezer looking well. Blanching vegetables by briefly boiling and then shocking in ice water creates crisp vegetables you’ll enjoy seeing come out of the ice box.
Everything you freeze for a later meal will be re-cooked even if only in the microwave for a few minutes. Therefore leaving items slightly less done than you would prefer will result in the perfect meal. Topped your casserole with cheese? Save time and leave the browning to be done when you heat it again.
Keep your future dinners safe from oxygen when storing so they will last longer as well as to avoid freezer burn. I prefer Pyrex glass dishes with plastic lids for meals which are completely assembled. They give me an option of heating in the oven with out having to dirty more dishes. If the container isn’t full, putting plastic wrap directly on the food will help keep air from destroying the food. Freeze things in serving sizes that make sense. Why spend 2 days defrosting a 9 by 13 inch pan if you are only going to need 2 servings.
What you do with Dinner after it comes out of the freezer is as important as before it goes in. Defrost your frozen entrees overnight in your refrigerator. A good way to do this is to take the next night’s dinner out of the freezer while the current night’s dinner is heating. Leaving food out on the counter at room temperature to defrost is dangerous and can lead to food borne illness.
Anything you’d like to be crisp or to have a brown top you’ll find responds better to being heated in the oven. Anything you wish to be steamed such as vegetables will be fine in the microwave. If you are unsure how long it will take to heat, start with a short amount of time and keep checking to avoid overcooking.
What’s the best way to determine if something will freeze with good results, Try it! Freezing a small portion is a good way to find out. Unhappy with your results? Food undergoes change when frozen; some items will become dry, while another will appear to have more liquid. Rice may appear dry when defrosted, just add a little water, partially cover, and steam in the microwave. Whisk a sauce to bring it back together after separation. Add more water to your soup; the potatoes caused it to thicken. Sound tricky? Start off with tried and true recipes which have been frozen before.
Free up time in your kitchen by freezing up dinner to be ready in a snap. Start small, Plan for extras one day a week and enjoy extra time the next week.
Tuesday, September 1, 2009
Fiber
Fiber is found in plants such as fruit, vegetables, whole grains, beans, and nuts. Dietary fiber is usually classified as soluble or insoluble in water. Most sources will include both types in varying amounts.
Dietary fiber helps control blood sugar levels and slows your digestion of food, so you feel full longer. It can reduce blood cholesterol levels and lower your risk of heart disease and type 2 Diabetes.
Americans eat about half as much dietary fiber as they should. Recommendations for daily intake vary according to the source but 25-35 grams would be a good goal for adults. Although dietary fiber can help with constipation, eat too much (more than 50 grams) and you may find you’ve actually promoted constipation or diarrhea. Slowly increase your fiber intake and make sure you’re drinking plenty of water to avoid some of the effects of lots of fiber. Take a fiber supplement if you must but you’ll be missing out on nutrients found in your high fiber foods.
If you’re not eating much fiber, now is a great time to start:
Eat whole grains (and products made from them). Switch your bread, pasta, cereal, and rice to better alternatives (whole wheat, barley, oats).
Eat your fruits (especially berries, apples, citrus and avocados) and veggies (broccoli, sweet potato, and beans (legumes). Skip the juice; it loses most of the fiber.
Dietary fiber helps control blood sugar levels and slows your digestion of food, so you feel full longer. It can reduce blood cholesterol levels and lower your risk of heart disease and type 2 Diabetes.
Americans eat about half as much dietary fiber as they should. Recommendations for daily intake vary according to the source but 25-35 grams would be a good goal for adults. Although dietary fiber can help with constipation, eat too much (more than 50 grams) and you may find you’ve actually promoted constipation or diarrhea. Slowly increase your fiber intake and make sure you’re drinking plenty of water to avoid some of the effects of lots of fiber. Take a fiber supplement if you must but you’ll be missing out on nutrients found in your high fiber foods.
If you’re not eating much fiber, now is a great time to start:
Eat whole grains (and products made from them). Switch your bread, pasta, cereal, and rice to better alternatives (whole wheat, barley, oats).
Eat your fruits (especially berries, apples, citrus and avocados) and veggies (broccoli, sweet potato, and beans (legumes). Skip the juice; it loses most of the fiber.
Thursday, August 13, 2009
Tomatoes
A cup of fresh tomato provides you with more than half the vitamin C needed daily. Tomatoes are an excellent source of vitamin A, and vitamin K. A medium tomato has as much dietary fiber as a slice of whole wheat bread but only 35 calories. Tomatoes are also a very good source of molybdenum, potassium, manganese, chromium, and vitamin B1.
Adding more tomatoes to your diet may reduce your risk of heart disease, cancer, osteoporosis, and degenerative eye disease. It can improve cholesterol levels, lower blood pressure, prevent premature aging and help older people stay active longer, as well as improve skin texture and color and may build up a protective effect against sun exposure.
Tomatoes contain Lycopene, an antioxidant thought to be 10 times more efficient at eradicating free radicals than Vitamin E. Cooking tomatoes increases the availability of lycopene to your body and adding a healthy fat, such as olive oil, allows your body to absorb it better.
Choose the most brilliantly colored tomatoes which have the highest amounts of betacarotene and lycopene. Pass up ones with bruises, blemished, and shriveled skin. Store tomatoes with the stem side down in a cool dark place but not in the refrigerator as it decreases flavor and changes the texture of the tomato.
Rinse, dry, and then freeze tomatoes in zip top bags with as little air as possible. Once defrosted, they’ll be great for cooked dishes and the skin will easily peel off making preparation easier.
Because cooking improves the nutrition of tomatoes feel free to use low sodium canned tomatoes especially if all you have available are pale grocery store tomatoes.
When cooking with tomatoes, be aware that they have a high acid content and may slow the cooking process for some foods such as beans or grains so you may need to cook longer or add the tomatoes a little later in the process.
Adding more tomatoes to your diet may reduce your risk of heart disease, cancer, osteoporosis, and degenerative eye disease. It can improve cholesterol levels, lower blood pressure, prevent premature aging and help older people stay active longer, as well as improve skin texture and color and may build up a protective effect against sun exposure.
Tomatoes contain Lycopene, an antioxidant thought to be 10 times more efficient at eradicating free radicals than Vitamin E. Cooking tomatoes increases the availability of lycopene to your body and adding a healthy fat, such as olive oil, allows your body to absorb it better.
Choose the most brilliantly colored tomatoes which have the highest amounts of betacarotene and lycopene. Pass up ones with bruises, blemished, and shriveled skin. Store tomatoes with the stem side down in a cool dark place but not in the refrigerator as it decreases flavor and changes the texture of the tomato.
Rinse, dry, and then freeze tomatoes in zip top bags with as little air as possible. Once defrosted, they’ll be great for cooked dishes and the skin will easily peel off making preparation easier.
Because cooking improves the nutrition of tomatoes feel free to use low sodium canned tomatoes especially if all you have available are pale grocery store tomatoes.
When cooking with tomatoes, be aware that they have a high acid content and may slow the cooking process for some foods such as beans or grains so you may need to cook longer or add the tomatoes a little later in the process.
Pasta with Balsamic Tomatoes and Chicken
Servings: 4
4 ounces whole wheat pasta -- 1 1/2 cups
2 tablespoons balsamic vinegar
2 teaspoons extra virgin olive oil
1/4 cup basil, fresh -- chopped
1 1/2 cups tomatoes -- chopped
8 ounces chicken breast half without skin -- cooked and chopped
1 tablespoon fresh parmesan cheese -- grated
1 clove garlic -- minced
salt and pepper -- to taste
Cook pasta according to package directions. Drain.
Whisk balsamic vinegar and oil. Add all other ingredients except cheese to dressing and combine.
Return mixture to pasta pot and heat on low until just hot or serve at room temperature. Sprinkle with fresh parmesan cheese.
Per Serving: 191 Calories; 4g Fat; 16g Protein; 25g Carbohydrate; 3g Dietary Fiber; 27mg Cholesterol; 61mg Sodium.
4 ounces whole wheat pasta -- 1 1/2 cups
2 tablespoons balsamic vinegar
2 teaspoons extra virgin olive oil
1/4 cup basil, fresh -- chopped
1 1/2 cups tomatoes -- chopped
8 ounces chicken breast half without skin -- cooked and chopped
1 tablespoon fresh parmesan cheese -- grated
1 clove garlic -- minced
salt and pepper -- to taste
Cook pasta according to package directions. Drain.
Whisk balsamic vinegar and oil. Add all other ingredients except cheese to dressing and combine.
Return mixture to pasta pot and heat on low until just hot or serve at room temperature. Sprinkle with fresh parmesan cheese.
Per Serving: 191 Calories; 4g Fat; 16g Protein; 25g Carbohydrate; 3g Dietary Fiber; 27mg Cholesterol; 61mg Sodium.
Veggie Pizza
Servings: 8
1 whole wheat pizza Crust
6 ounces mozzarella cheese -- thinly sliced or grated
1 cup cherry tomatoes -- cut crosswise
1/4 large red onion -- thinly sliced
3 cloves garlic -- finely chopped
1/4 cup kalamata olives -- sliced
2 tablespoons capers -- drained
1/2 bunch arugula -- washed
Salt and freshly ground black pepper
Heat oven to 425 degrees F.
Top pizza crust with other ingredients
Bake directly on oven rack or on a sheet pan for 10 minutes or until cheese is melted and crust is slightly browned.
Per Serving: 170 Calories; 9g Fat; 8g Protein; 16g Carbohydrate; 3g Dietary Fiber; 19mg Cholesterol; 367mg Sodium.
1 whole wheat pizza Crust
6 ounces mozzarella cheese -- thinly sliced or grated
1 cup cherry tomatoes -- cut crosswise
1/4 large red onion -- thinly sliced
3 cloves garlic -- finely chopped
1/4 cup kalamata olives -- sliced
2 tablespoons capers -- drained
1/2 bunch arugula -- washed
Salt and freshly ground black pepper
Heat oven to 425 degrees F.
Top pizza crust with other ingredients
Bake directly on oven rack or on a sheet pan for 10 minutes or until cheese is melted and crust is slightly browned.
Per Serving: 170 Calories; 9g Fat; 8g Protein; 16g Carbohydrate; 3g Dietary Fiber; 19mg Cholesterol; 367mg Sodium.
Parmesan Broiled Tomatoes
Servings 2
2 medium Tomatoes
1 tablespoon grated parmesan cheese
salt and pepper -- to taste
1 teaspoon fresh oregano -- chopped
Preheat oven on broil
Cut tomatoes in half and place skin side down on baking sheet. Sprinkle with salt, pepper, oregano, and cheese.
Broil 5 minutes or until cheese is slightly browned.
Per Serving: 38 Calories; 1g Fat; 2g Protein; 6g Carbohydrate; 1g Dietary Fiber; 2mg Cholesterol; 58mg Sodium.
2 medium Tomatoes
1 tablespoon grated parmesan cheese
salt and pepper -- to taste
1 teaspoon fresh oregano -- chopped
Preheat oven on broil
Cut tomatoes in half and place skin side down on baking sheet. Sprinkle with salt, pepper, oregano, and cheese.
Broil 5 minutes or until cheese is slightly browned.
Per Serving: 38 Calories; 1g Fat; 2g Protein; 6g Carbohydrate; 1g Dietary Fiber; 2mg Cholesterol; 58mg Sodium.
Thursday, August 6, 2009
Emotional Bailout Plan
This post is a little different than usual, rather than turning to emotional eating in tough economic times, try some of these great ideas. Today's guest blogger, Heather Brewer, is a Licensed Clinical Social Worker and American College of Sports Medicine certified Exercise Specialist. She helps clients create a balanced life by improving their emotional and physical health. She can be reached at 570-8887 or heatherbrewer@att.net.
This winter there was much focus on the recession and the economic bailout plan. So much media attention to what is not going well can increase our stress and anxiety even if we are not directly dealing with the effects of the economic downturn. In response to this I have developed an Emotional Bailout Plan to help keep our emotions positive during this challenging time.
PAY attention to where you put your attention as this directly affects our emotions. Limit your news intake and read inspirational and/or intellectually stimulating books or watch uplifting movies.
SPEND time each night listing five things you are grateful for. It could be as small as clean water flowing from your tap to finding a job.
SAVE yourself from negative self talk and replace these thoughts with more positive ones. Keep your mind filled with thoughts of what you want, not want you don't want.
CREDIT yourself for all you do to make the world a better place whether by a beautiful spring garden, a smile to a stranger or volunteering time to those less fortunate. We all do make a difference.
INVEST your most valuable asset, time, in things that will double your investment such as quality times with family and friends, a 30 minute walk in nature or time in prayer or meditation.
DIVERSIFY your interests. Make a list of experiences you'd like to have in your life and pick one to complete. Maybe you will travel to a new place, train for a 5K or learn to tap dance.
DEBIT a past hurt from your emotional bank and forgive a person who hurt you. Being able to forgive creates more room for joy now that you are no longer putting energy into anger and hurt.
Pick a couple of these steps to implement today and notice the improvement they make in you attitude and mood. You will be much more successful in facing challenging times with the right frame of mind.
This winter there was much focus on the recession and the economic bailout plan. So much media attention to what is not going well can increase our stress and anxiety even if we are not directly dealing with the effects of the economic downturn. In response to this I have developed an Emotional Bailout Plan to help keep our emotions positive during this challenging time.
PAY attention to where you put your attention as this directly affects our emotions. Limit your news intake and read inspirational and/or intellectually stimulating books or watch uplifting movies.
SPEND time each night listing five things you are grateful for. It could be as small as clean water flowing from your tap to finding a job.
SAVE yourself from negative self talk and replace these thoughts with more positive ones. Keep your mind filled with thoughts of what you want, not want you don't want.
CREDIT yourself for all you do to make the world a better place whether by a beautiful spring garden, a smile to a stranger or volunteering time to those less fortunate. We all do make a difference.
INVEST your most valuable asset, time, in things that will double your investment such as quality times with family and friends, a 30 minute walk in nature or time in prayer or meditation.
DIVERSIFY your interests. Make a list of experiences you'd like to have in your life and pick one to complete. Maybe you will travel to a new place, train for a 5K or learn to tap dance.
DEBIT a past hurt from your emotional bank and forgive a person who hurt you. Being able to forgive creates more room for joy now that you are no longer putting energy into anger and hurt.
Pick a couple of these steps to implement today and notice the improvement they make in you attitude and mood. You will be much more successful in facing challenging times with the right frame of mind.
Tuesday, July 21, 2009
Basil
Many people think of Italian cuisine when using basil but it is found in other parts of the world as well especially Thailand and Vietnam. There are many varieties of basil but the most popular is sweet basil.
Like most fresh herbs it should be added to dishes at the end because cooking destroys its flavor quickly.To store fresh basil, wrap it in a wet paper towel or place in a vessel of water (like a bouquet of flowers) and cover with a plastic bag and refrigerate.
Compounds in basil have been found to have health benefits such as antioxidant, anti-cancer, anti-viral, and anti-microbial properties. Basil is a very good source of beta-carotene, iron, and calcium, and a good source of potassium, magnesium, and vitamin C.
One of my favorite dishes using basil is Pesto. Pesto tends to be made with a lot of oil which translates into too many calories.
Here's a link to a lighter recipe
http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=350873
To make this pesto saucier for your whole grain pasta, you may add a little water. Add pesto to sandwiches, pasta, or coat a chicken breast with it before baking.
Make lots of pesto when your garden is overflowing with basil, freeze in ice cube trays, and store in a zip top bag in the freezer for the rest of the year.
Like most fresh herbs it should be added to dishes at the end because cooking destroys its flavor quickly.To store fresh basil, wrap it in a wet paper towel or place in a vessel of water (like a bouquet of flowers) and cover with a plastic bag and refrigerate.
Compounds in basil have been found to have health benefits such as antioxidant, anti-cancer, anti-viral, and anti-microbial properties. Basil is a very good source of beta-carotene, iron, and calcium, and a good source of potassium, magnesium, and vitamin C.
One of my favorite dishes using basil is Pesto. Pesto tends to be made with a lot of oil which translates into too many calories.
Here's a link to a lighter recipe
http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=350873
To make this pesto saucier for your whole grain pasta, you may add a little water. Add pesto to sandwiches, pasta, or coat a chicken breast with it before baking.
Make lots of pesto when your garden is overflowing with basil, freeze in ice cube trays, and store in a zip top bag in the freezer for the rest of the year.
Sunday, July 12, 2009
Lose weight and fight aging with Blueberries
Eating blueberries may help you lose weight. They are a low in calories and carbohydrates and current research suggests they may have a diminishing effect of belly fat.
Antioxidants neutralize free radicals which are unstable molecules linked to the development of a many diseases. The antioxidants found in blueberries may help you feel young by reducing heart disease and cancers, lowering cholesterol, slowing aging, slowing the release of glucose into the bloodstream as well as helping to maintain good vision and prevent urinary tract infections. Of all the fruits and vegetables, blueberries have one of the highest amounts of antioxidants per serving. Besides these great antioxidants blueberries are full of vitamins, minerals, and fiber.
Just wash fresh blueberries and pop them into your mouth for a healthy treat or try a new recipe. Frozen blueberries are great in smoothies, sauces, and baked goods. Add dried blueberries to salads, oatmeal, or trail mix.
Blueberry Orange Muffins
Servings : 10
orange zest -- from one orange
2 eggs
1/2 cup sugar
1/2 cup orange juice
1/4 cup plain low-fat yogurt
1 1/2 cups whole wheat flour
1/2 cup flax seed -- ground
1 teaspoon baking soda
1/2 teaspoon salt
1 cup blueberries
Preheat oven to 350 degrees. Grease muffin pan or add paper liners.
Beat eggs, orange zest, and sugar until light and thick. Stir in orange juice and yogurt.
Sift dry ingredients together, and stir into wet mixture until just blended. Fold in blueberries. (Don't over mix) Pour into 10 cups of muffins pans.
Bake 20-25 minutes.
Per Serving: 170 Calories; 4g Fat; 6g Protein; 30g Carbohydrate; 5g Dietary Fiber; 43mg Cholesterol; 255mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 1/2 Fat; 1/2 Other Carbohydrates.
Antioxidants neutralize free radicals which are unstable molecules linked to the development of a many diseases. The antioxidants found in blueberries may help you feel young by reducing heart disease and cancers, lowering cholesterol, slowing aging, slowing the release of glucose into the bloodstream as well as helping to maintain good vision and prevent urinary tract infections. Of all the fruits and vegetables, blueberries have one of the highest amounts of antioxidants per serving. Besides these great antioxidants blueberries are full of vitamins, minerals, and fiber.
Just wash fresh blueberries and pop them into your mouth for a healthy treat or try a new recipe. Frozen blueberries are great in smoothies, sauces, and baked goods. Add dried blueberries to salads, oatmeal, or trail mix.
Blueberry Orange Muffins
Servings : 10
orange zest -- from one orange
2 eggs
1/2 cup sugar
1/2 cup orange juice
1/4 cup plain low-fat yogurt
1 1/2 cups whole wheat flour
1/2 cup flax seed -- ground
1 teaspoon baking soda
1/2 teaspoon salt
1 cup blueberries
Preheat oven to 350 degrees. Grease muffin pan or add paper liners.
Beat eggs, orange zest, and sugar until light and thick. Stir in orange juice and yogurt.
Sift dry ingredients together, and stir into wet mixture until just blended. Fold in blueberries. (Don't over mix) Pour into 10 cups of muffins pans.
Bake 20-25 minutes.
Per Serving: 170 Calories; 4g Fat; 6g Protein; 30g Carbohydrate; 5g Dietary Fiber; 43mg Cholesterol; 255mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 1/2 Fat; 1/2 Other Carbohydrates.
Thursday, June 18, 2009
Cook with Your Children
Teach your child to cook, give them skills and knowledge for the future to keep them eating right. Learning to cook may increase your child’s intellect including math, science, and language skills, as well as their creativity. It’s a great bonding experience for the family and may boost children’s self esteem. Children are more likely to eat something they helped create so teach them how to make healthy meals and snacks.
Although cooking with your children may be a lot of fun, keep in mind food preparation will take longer than usual, so save it for days when you have time and patience. Here are a few ideas of what different aged children are likely to be able to do in the kitchen. Choose tasks at your child’s level which will vary greatly within each age group.
Activities for children 3-6 years old:
Washing fruits and veggies
Cleaning the tables and counters
Making shapes with cookie cutters
Stir ingredients in a bowl
Shred lettuce for a salad
Add ingredients to the recipe
Activities for children 6-10 years old:
Reading recipes
Writing the shopping
Using measuring cups
Using a dull knife to spread
Prepping fruits and veggies without a knife (like husking corn)
Setting the Table
Pushing microwave buttons
Activities for children 10-13 years old:
Using a microwave, oven and stove (may require supervision)
Using a hand grater
Using a knife (may require supervision)
Operating a hand electric mixer
Activities for teens:
Planning a balanced meal
Reading a recipe and creating a shopping list
Operating a food processor and blender
Following recipes without supervision
Although cooking with your children may be a lot of fun, keep in mind food preparation will take longer than usual, so save it for days when you have time and patience. Here are a few ideas of what different aged children are likely to be able to do in the kitchen. Choose tasks at your child’s level which will vary greatly within each age group.
Activities for children 3-6 years old:
Washing fruits and veggies
Cleaning the tables and counters
Making shapes with cookie cutters
Stir ingredients in a bowl
Shred lettuce for a salad
Add ingredients to the recipe
Activities for children 6-10 years old:
Reading recipes
Writing the shopping
Using measuring cups
Using a dull knife to spread
Prepping fruits and veggies without a knife (like husking corn)
Setting the Table
Pushing microwave buttons
Activities for children 10-13 years old:
Using a microwave, oven and stove (may require supervision)
Using a hand grater
Using a knife (may require supervision)
Operating a hand electric mixer
Activities for teens:
Planning a balanced meal
Reading a recipe and creating a shopping list
Operating a food processor and blender
Following recipes without supervision
Monday, June 8, 2009
Fruit Salsa with Cinnamon Tortilla Chips
Fruit salsa is a fun summer recipe;great as a party appetizer or a family snack. For the best flavor substitute whatever fruit is in season or your family's favorites. Try bananas, peaches, raspberries, etc.
All this luscious fruit is full of antioxidants and fiber and is great for your health. Cut the fruit into small pieces so they'll be easy to scoop or leave in larger chunks to serve as a fruit salad. The sugar in the salsa is optional and your tastes as well as the fruit used will determine if it's necessary. You may substitute other sweeteners for the sugar such as honey, agave, or apricot preserves.
Fruit Salsa with Cinnamon Tortilla Chips
Servings: 20
1 apple -- cored and diced
1 cup strawberries
2 kiwi fruit -- peeled and diced
3/4 cup blueberries
1 tablespoon fresh lime juice
1/2 teaspoon sugar -- optional
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
olive oil spray
10 whole wheat tortillas
1 tablespoon sugar
1 tablespoon ground cinnamon
In a medium bowl, mix together Fuji apple, strawberries, kiwis, lime juice, sugar, cinnamon and nutmeg. Cover and chill in the refrigerator.
Spray tortillas with olive oil and sprinkle with cinnamon sugar. Cut into 8 wedges and place in a single layer on a baking sheet. Bake at 350 degrees for 8-12 minutes.
Serve the cinnamon chips warm with the chilled fruit salsa.
Per Serving: 88 Calories; 1g Fat; 2g Protein; 18g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 191mg Sodium.
All this luscious fruit is full of antioxidants and fiber and is great for your health. Cut the fruit into small pieces so they'll be easy to scoop or leave in larger chunks to serve as a fruit salad. The sugar in the salsa is optional and your tastes as well as the fruit used will determine if it's necessary. You may substitute other sweeteners for the sugar such as honey, agave, or apricot preserves.
Fruit Salsa with Cinnamon Tortilla Chips
Servings: 20
1 apple -- cored and diced
1 cup strawberries
2 kiwi fruit -- peeled and diced
3/4 cup blueberries
1 tablespoon fresh lime juice
1/2 teaspoon sugar -- optional
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
olive oil spray
10 whole wheat tortillas
1 tablespoon sugar
1 tablespoon ground cinnamon
In a medium bowl, mix together Fuji apple, strawberries, kiwis, lime juice, sugar, cinnamon and nutmeg. Cover and chill in the refrigerator.
Spray tortillas with olive oil and sprinkle with cinnamon sugar. Cut into 8 wedges and place in a single layer on a baking sheet. Bake at 350 degrees for 8-12 minutes.
Serve the cinnamon chips warm with the chilled fruit salsa.
Per Serving: 88 Calories; 1g Fat; 2g Protein; 18g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 191mg Sodium.
Friday, May 29, 2009
Berry Crisp
Looking for an easy summer dessert? This recipe combines all the antioxidants of berries served up with whole grains. Use whatever berries, fruit, or a combination of fruit depending on what is in season to make this delicious dish. This crisp works well with frozen berries as well.
Berry Crisp
Servings : 8
6 cups berries
1 teaspoon cornstarch
1 1/4 cups quick cooking oats
1/2 cup whole wheat flour
1/4 cup brown sugar
2 tablespoons chopped pecans (optional)
1/4 teaspoon nutmeg
1/2 teaspoon cinnamon
pinch salt
3 tablespoons melted butter
3 tablespoons canola oil
3 tablespoons orange juice
In a 8 inch square pan, combine berries and cornstarch.
In a bowl combine oats, flour, pecans, sugar, cinnamon, nutmeg and salt. Stir in butter, oil, and orange juice. Spoon mixture on top of berries.
Bake at 425 degrees for 25 minutes or until top is lightly brown and berries are bubbly.
Serve with vanilla ice cream or yogurt.
Per Serving (without pecans): 212 Calories; 11g Fat; 4g Protein; 27g Carbohydrate; 5g Dietary Fiber; 12mg Cholesterol; 48mg Sodium.
Berry Crisp
Servings : 8
6 cups berries
1 teaspoon cornstarch
1 1/4 cups quick cooking oats
1/2 cup whole wheat flour
1/4 cup brown sugar
2 tablespoons chopped pecans (optional)
1/4 teaspoon nutmeg
1/2 teaspoon cinnamon
pinch salt
3 tablespoons melted butter
3 tablespoons canola oil
3 tablespoons orange juice
In a 8 inch square pan, combine berries and cornstarch.
In a bowl combine oats, flour, pecans, sugar, cinnamon, nutmeg and salt. Stir in butter, oil, and orange juice. Spoon mixture on top of berries.
Bake at 425 degrees for 25 minutes or until top is lightly brown and berries are bubbly.
Serve with vanilla ice cream or yogurt.
Per Serving (without pecans): 212 Calories; 11g Fat; 4g Protein; 27g Carbohydrate; 5g Dietary Fiber; 12mg Cholesterol; 48mg Sodium.
Tuesday, May 19, 2009
Strawberries
Strawberries are high in dietary fiber, vitamin C, manganese, folate, potassium, and flavonoids. One cup of strawberries gives you 140 percent of your recommended daily allowance of vitamin C. That’s more than you find in an orange.
Although you can find strawberries in the grocery store year round, this is the best time to get them locally. Pick your own or pick them up at a stand along the road. When choosing strawberries remember they do not ripen after they are picked, so look for shiny bright red strawberries. To keep them fresh, refrigerate soon after purchasing the berries and do not wash them until shortly before you will eat them.
Fresh strawberries are great on their own, just wash and enjoy. Here are some other ideas so simple you won’t need a recipe:
For a healthy decadent dessert, dip them in melted dark chocolate.
Layer strawberries with yogurt and granola or just toss them in your oatmeal in the morning.
Enjoy them in a salad with spinach, walnuts, and balsamic vinaigrette.
Toss strawberries with your other favorite fruits for a fruit salad or alternate these fruit on a bamboo skewer.
Did you pick too may strawberries or just want to enjoy them out of season? To freeze strawberries, wash and dry them, remove the stems, and arrange them single layer on a baking sheet. Place the sheet in the freezer until the berries are solidly frozen. Then store them in the freezer in a zip-lock freezer bag.
Although you can find strawberries in the grocery store year round, this is the best time to get them locally. Pick your own or pick them up at a stand along the road. When choosing strawberries remember they do not ripen after they are picked, so look for shiny bright red strawberries. To keep them fresh, refrigerate soon after purchasing the berries and do not wash them until shortly before you will eat them.
Fresh strawberries are great on their own, just wash and enjoy. Here are some other ideas so simple you won’t need a recipe:
For a healthy decadent dessert, dip them in melted dark chocolate.
Layer strawberries with yogurt and granola or just toss them in your oatmeal in the morning.
Enjoy them in a salad with spinach, walnuts, and balsamic vinaigrette.
Toss strawberries with your other favorite fruits for a fruit salad or alternate these fruit on a bamboo skewer.
Did you pick too may strawberries or just want to enjoy them out of season? To freeze strawberries, wash and dry them, remove the stems, and arrange them single layer on a baking sheet. Place the sheet in the freezer until the berries are solidly frozen. Then store them in the freezer in a zip-lock freezer bag.
Friday, May 15, 2009
Glycemic Index
The glycemic index (GI) ranks carbohydrates according to their effect on our blood glucose levels. Low GI foods produce only small fluctuations in our blood glucose (as well as insulin) which means you will feel fuller for longer between meals.
A low GI diet may help you lose/control weight, increase the body's sensitivity to insulin, improve diabetes control as well as decrease the risk of developing diabetes, help you manage the symptoms of PCOS, reduce the risk of heart disease, and reduce blood cholesterol levels.
A Glycemic Index of 70 or more is high, a GI of 56 to 69 inclusive is medium, and a GI of 55 or less is low. Most fruits, vegetables, whole grains, and legumes have a low GI. As do meat, fish, eggs, and nuts because they are extremely low in carbohydrates.
The glycemic index was created on a standard amount of carbohydrate per food (50 grams), it does not provide information about the amount of food being eaten. High-glycemic-index foods may have a low carbohydrate content, and low-glycemic-index foods may have a high carbohydrate content. For example carrots; they have a high GI but to get 50 grams of carbohydrate from carrots, you would need to eat much more than a standard serving (4 cups).
The glycemic load (GL) is way to assess the impact of carbohydrate consumption that takes the glycemic index into account, but gives a fuller picture. It is a ranking system for carbohydrate content in food portions based on their glycemic index (GI) and the portion size.
The glycemic index should not be the only thing you consider when selecting what to eat. Take into account the amount of carbohydrate, the amount and type of fat, the fiber and salt content. If this seems like too much to think about just remember…Eat less processed foods and Eat more fruits, vegetables, and whole grains.
A low GI diet may help you lose/control weight, increase the body's sensitivity to insulin, improve diabetes control as well as decrease the risk of developing diabetes, help you manage the symptoms of PCOS, reduce the risk of heart disease, and reduce blood cholesterol levels.
A Glycemic Index of 70 or more is high, a GI of 56 to 69 inclusive is medium, and a GI of 55 or less is low. Most fruits, vegetables, whole grains, and legumes have a low GI. As do meat, fish, eggs, and nuts because they are extremely low in carbohydrates.
The glycemic index was created on a standard amount of carbohydrate per food (50 grams), it does not provide information about the amount of food being eaten. High-glycemic-index foods may have a low carbohydrate content, and low-glycemic-index foods may have a high carbohydrate content. For example carrots; they have a high GI but to get 50 grams of carbohydrate from carrots, you would need to eat much more than a standard serving (4 cups).
The glycemic load (GL) is way to assess the impact of carbohydrate consumption that takes the glycemic index into account, but gives a fuller picture. It is a ranking system for carbohydrate content in food portions based on their glycemic index (GI) and the portion size.
The glycemic index should not be the only thing you consider when selecting what to eat. Take into account the amount of carbohydrate, the amount and type of fat, the fiber and salt content. If this seems like too much to think about just remember…Eat less processed foods and Eat more fruits, vegetables, and whole grains.
Wednesday, May 6, 2009
Whole Grain Waffles
Whole grains are better than refined ones, more nutrients, more fiber, need I go on? This healthier version of a breakfast classic should tide you over until lunch. Make these waffles ahead of time, store in the freezer wrapped in plastic wrap or separated with parchment paper, and pop in the toaster for a nutritious breakfast. If you are feeding the whole family at once you may wish to heat them in the oven all at once, right on the oven rack. If you're not planning on later toasting these waffles you may find them softer than what you are used to.
Whole Grain Waffles
2 eggs -- beaten
1 3/4 cups skim milk
1/4 cup unsweetened applesauce
1 teaspoon vanilla extract
1 cup whole wheat pastry flour or white whole wheat flour
1/2 cup flax seed meal
1/4 cup wheat germ
1/4 cup rolled oats
4 teaspoons baking powder
1 tablespoon sugar
1/4 teaspoon salt
1 teaspoon cinnamon
In a large bowl, whisk together the eggs, milk, oil, applesauce, and vanilla. In another bowl combine whole wheat pastry flour, flax seed meal, wheat germ, baking powder, sugar, cinnamon and salt. Add to wet ingredients and mix until smooth.
Preheat a waffle iron, and coat with cooking spray. Pour batter (amount will vary, check your waffle iron instructions) into waffle iron in batches, and cook until crisp and golden brown.
Heat frozen waffle in toaster or a in 400 degree oven 5 minutes or until hot and crispy.
Per Serving: 175 Calories; 5g Fat; 8g Protein; 24g Carbohydrate; 6g Fiber; 54mg Cholesterol; 360mg Sodium.
Whole Grain Waffles
2 eggs -- beaten
1 3/4 cups skim milk
1/4 cup unsweetened applesauce
1 teaspoon vanilla extract
1 cup whole wheat pastry flour or white whole wheat flour
1/2 cup flax seed meal
1/4 cup wheat germ
1/4 cup rolled oats
4 teaspoons baking powder
1 tablespoon sugar
1/4 teaspoon salt
1 teaspoon cinnamon
In a large bowl, whisk together the eggs, milk, oil, applesauce, and vanilla. In another bowl combine whole wheat pastry flour, flax seed meal, wheat germ, baking powder, sugar, cinnamon and salt. Add to wet ingredients and mix until smooth.
Preheat a waffle iron, and coat with cooking spray. Pour batter (amount will vary, check your waffle iron instructions) into waffle iron in batches, and cook until crisp and golden brown.
Heat frozen waffle in toaster or a in 400 degree oven 5 minutes or until hot and crispy.
Per Serving: 175 Calories; 5g Fat; 8g Protein; 24g Carbohydrate; 6g Fiber; 54mg Cholesterol; 360mg Sodium.
Tuesday, April 28, 2009
Rosemary Mustard Lamb
It’s spring, and although lamb can now be found in the supermarket year round, now is still a great time to enjoy it.
Lamb is a very good source of Protein, Vitamin A, Riboflavin, Niacin, Vitamin B12, Iron, Zinc, Copper and Selenium. It is also a good source of Vitamin B6, Pantothenic Acid, Phosphorus and Manganese.
A four-ounce serving of lamb contains 38.3% of the daily value for zinc. Zinc is helpful for healthy immune function, wound healing, normal cell division, stabilizing blood sugar levels and the body's metabolic rate, and maintaining prostate health.
Just four-ounces of lamb supplies 40.8% of your daily needs for vitamin B12 which supports production of red blood cells and prevents anemia, allows nerve cells to develop properly, and helps your cells metabolize protein, carbohydrate, and fat.
Lamb and other food rich in Niacin (a B vitamin) may provide protection against Alzheimer's disease and age-related cognitive decline.
Choose your cut of meat (look for leg or loin) and portion size carefully. Unfortunately, like other meat, it is high in saturated fat and cholesterol.
This recipe is easy enough for a week night meal but impressive enough for company. These flavorings can also be used when roasting a whole leg of lamb.
Rosemary Mustard Lamb
Servings: 4
2 tablespoons dijon or whole grain mustard
2 teaspoons fresh (or dried) rosemary
2 cloves garlic -- minced
1/4 teaspoon salt
1/8 teaspoon black pepper -- coarsely ground
12 ounces lamb leg steaks
Preheat grill or broiler
Combine mustard and seasonings. Rub over steaks to coat.
Grill or broil steaks until 145 degrees or about 4-5 minutes each side.
Per Serving : 165 Calories; 12g Fat; 13g Protein; 1g Carbohydrate; 46mg Cholesterol.
Lamb is a very good source of Protein, Vitamin A, Riboflavin, Niacin, Vitamin B12, Iron, Zinc, Copper and Selenium. It is also a good source of Vitamin B6, Pantothenic Acid, Phosphorus and Manganese.
A four-ounce serving of lamb contains 38.3% of the daily value for zinc. Zinc is helpful for healthy immune function, wound healing, normal cell division, stabilizing blood sugar levels and the body's metabolic rate, and maintaining prostate health.
Just four-ounces of lamb supplies 40.8% of your daily needs for vitamin B12 which supports production of red blood cells and prevents anemia, allows nerve cells to develop properly, and helps your cells metabolize protein, carbohydrate, and fat.
Lamb and other food rich in Niacin (a B vitamin) may provide protection against Alzheimer's disease and age-related cognitive decline.
Choose your cut of meat (look for leg or loin) and portion size carefully. Unfortunately, like other meat, it is high in saturated fat and cholesterol.
This recipe is easy enough for a week night meal but impressive enough for company. These flavorings can also be used when roasting a whole leg of lamb.
Rosemary Mustard Lamb
Servings: 4
2 tablespoons dijon or whole grain mustard
2 teaspoons fresh (or dried) rosemary
2 cloves garlic -- minced
1/4 teaspoon salt
1/8 teaspoon black pepper -- coarsely ground
12 ounces lamb leg steaks
Preheat grill or broiler
Combine mustard and seasonings. Rub over steaks to coat.
Grill or broil steaks until 145 degrees or about 4-5 minutes each side.
Per Serving : 165 Calories; 12g Fat; 13g Protein; 1g Carbohydrate; 46mg Cholesterol.
Thursday, April 16, 2009
Carrot Raisin Flax Muffins
Flax has a high content of alpha linolenic acid, a type of plant-derived omega-3 fatty acid, which is similar to those found in salmon. It is also rich in lignan, a type phytoestrogen (antioxidant ) and also provides fiber (both soluble and insoluble). Flax seeds are high in most of the B vitamins, magnesium, and manganese.
Flax may help to lower cholesterol, protect against heart disease, control high blood pressure, and reduce cancer risk (breast, colon, prostate, and skin). It may also help prevent Type 2 diabetes or lessen the severity of diabetes by stabilizing blood-sugar levels. Its combination of healthy fat and high fiber make it a great food for weight loss and maintenance.
Flax seeds need to be ground to make the nutrients available. Whole seeds keep longer than ground flax seeds but if you don’t want to grind your own, sealing and storing in the refrigerator will help keep ground flax from becoming rancid.
These muffins are a delicious and easy way to add flax seeds into your diet. If you don’t have soy flour, you may substitute more whole wheat flour, other whole grain flour, or all purpose flour instead. These muffins freeze well so you can grab one out of the freezer and microwave for 30 seconds for a warm tasty breakfast or snack.
Carrot Raisin Flax Muffins
Servings : 12
1/2 cup flax seed meal
2 cups grated carrot
1/2 cup brown sugar
3/4 cup whole wheat flour
3/4 cup soy flour
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon nutmeg
2 eggs
1/2 cup orange juice
1/4 cup plain low-fat yogurt
1/2 cup raisins
Preheat oven to 350 degrees. Grease muffin pan or add paper liners.
Beat eggs and sugar until light and thick. Stir in orange juice and yogurt. Fold in carrots.
Sift dry ingredients together, and stir into carrot mixture until just blended. (don't over mix) Pour into muffins pans.
Bake 20-25 minutes.
Nutrition: 151 Calories; 4g Fat; 6g Protein; 24g Carbohydrate; 4g Dietary Fiber; 36mg Cholesterol; 223mg Sodium.
Flax may help to lower cholesterol, protect against heart disease, control high blood pressure, and reduce cancer risk (breast, colon, prostate, and skin). It may also help prevent Type 2 diabetes or lessen the severity of diabetes by stabilizing blood-sugar levels. Its combination of healthy fat and high fiber make it a great food for weight loss and maintenance.
Flax seeds need to be ground to make the nutrients available. Whole seeds keep longer than ground flax seeds but if you don’t want to grind your own, sealing and storing in the refrigerator will help keep ground flax from becoming rancid.
These muffins are a delicious and easy way to add flax seeds into your diet. If you don’t have soy flour, you may substitute more whole wheat flour, other whole grain flour, or all purpose flour instead. These muffins freeze well so you can grab one out of the freezer and microwave for 30 seconds for a warm tasty breakfast or snack.
Carrot Raisin Flax Muffins
Servings : 12
1/2 cup flax seed meal
2 cups grated carrot
1/2 cup brown sugar
3/4 cup whole wheat flour
3/4 cup soy flour
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon nutmeg
2 eggs
1/2 cup orange juice
1/4 cup plain low-fat yogurt
1/2 cup raisins
Preheat oven to 350 degrees. Grease muffin pan or add paper liners.
Beat eggs and sugar until light and thick. Stir in orange juice and yogurt. Fold in carrots.
Sift dry ingredients together, and stir into carrot mixture until just blended. (don't over mix) Pour into muffins pans.
Bake 20-25 minutes.
Nutrition: 151 Calories; 4g Fat; 6g Protein; 24g Carbohydrate; 4g Dietary Fiber; 36mg Cholesterol; 223mg Sodium.
Monday, April 6, 2009
Outsmarting the Fussy Eater
Today's Guest Blogger, Suzanne Brady MSW, LCSW, Counseling for Kids and Teens, has been helping parents with practical solutions for today’s challenges for over 10years. www.suzannebrady.com
Tired of catering to your child’s food whims? Wanting to stop “running a restaurant” in your own home? Looking for a way out of the power struggle surrounding food with your child?
To paraphrase a famous quote: “To eat, or not to eat, that is the problem.” We want our children to learn to enjoy a wide array of healthy foods, but how do we do this in a world where children are targeted to eat all sorts of fatty, highly sugared, and over processed foods. What’s a parent to do?
Here’s some tips for outsmarting your fussy eater:
If you have concerns about your child’s nutritional needs or eating habits, please consult with your family physician.
Tired of catering to your child’s food whims? Wanting to stop “running a restaurant” in your own home? Looking for a way out of the power struggle surrounding food with your child?
To paraphrase a famous quote: “To eat, or not to eat, that is the problem.” We want our children to learn to enjoy a wide array of healthy foods, but how do we do this in a world where children are targeted to eat all sorts of fatty, highly sugared, and over processed foods. What’s a parent to do?
Here’s some tips for outsmarting your fussy eater:
- Offer a “tasting” of foods and ignore your child’s “I will not eat ____” dictates.. One or two tastes of a food will encourage testing the “yuck” factor. Don’t react if this means taking a bite and following that with a milk chaser to swallow it down.
- Get kids involved with the preparation and cooking of their food. Kids are more likely to eat something when they’ve been involved in getting it to the table.
- Pair up favorite foods with the not so favorite foods; Cheesy broccoli anyone?
- Grow you own or go to the farmer’s market together. Fresh grown just tastes better than frozen or grocery store bought and kids of all ages are much more likely to eat veggies if they’ve watched it grow or hand picked it from the stand.
- Last, and perhaps the most challenging, model eating for health. Fake it if you have to; kids pay much more attention to what we do than what we say.
If you have concerns about your child’s nutritional needs or eating habits, please consult with your family physician.
Wednesday, February 25, 2009
Sesame Orange Crusted Salmon
Salmon is high in omega-3 fatty acids, protein, vitamin D, B12, B6, E, niacin, selenium, and magnesium. Canned salmon also contains large amounts of calcium (due to the bones of the fish).
Omega-3 fats seem to primarily work through reducing inflammation in our bodies which is at the base of many health problems, including heart disease, diabetes, some types of cancers and arthritis. Omega-3’s also help prevent the blood clots which cause many strokes. Omega-3 fats are thought to help with depression and may have potential to help slow cognitive problems such as Alzheimer’s disease and age-related cognitive decline.
Choose wild salmon when possible. Contaminants at levels of up to 10 times higher may be found in farmed salmon.
Sesame Orange Crusted Salmon
4 servings
3 tablespoons sesame seeds
2 teaspoons orange zest
1/4 teaspoon salt
1 teaspoon sesame oil
16 ounces salmon -- 4 servings
Cooking spray
Coat salmon lightly with sesame oil. Sprinkle with orange zest, sesame seeds, and salt.
Heat a pan over medium heat, spray with cooking spray or coat with a small amount of olive oil. Add salmon skin side up. Cook 5-7 minutes, turn and cook another 5-7 minutes or until cooked through.
For an easy pan sauce, deglaze the pan with orange juice. Pour over cooked fish.
For an easy side dish cook rice or other grain substituting orange juice in place of some or all of the water normally called for.
Per Serving: 181 Calories; 8g Fat (42.4% calories from fat); 24g Protein; 2g Carbohydrate; 1g Dietary Fiber; 59mg Cholesterol; 210mg Sodium.
Thursday, February 19, 2009
Rosemary
Rosemary contains substances that are useful for stimulating the immune system, increasing circulation, and improving digestion. Full of antioxidants, Rosemary is rich in vitamin A and C. It is rich in calcium, magnesium and potassium. It has good amount of phosphorus, sodium and iron.
...and its the only thing still growing in my garden right now.
White Bean Dip with Garlic and Rosemary
30 ounces cannelini beans, cooked -- 2 (15-ounce each) cans drained well
4 cloves fresh garlic -- peeled and chopped
1 pinch cayenne
2 tablespoons lemon juice -- freshly squeezed
4 teaspoons lemon zest
4 teaspoons rosemary -- fresh, chopped
1 tablespoon olive oil
salt and pepper to taste
Drain beans well, blend all ingredients in food processor until smooth.
Garnish with fresh rosemary sprigs
Serve as a dip with pita and veggies or used as a sandwich spread.
Per Serving: 84 Calories; 1g Fat (11.2% calories from fat); 5g Protein; 14g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 3mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat.
Rosemary Balsamic Chicken
24 ounces chicken breast, no skin, no bone, R-T-C
3 tablespoons balsamic vinegar
3 tablespoons rosemary -- chopped and divided
1/4 teaspoon ground black pepper
3 cloves garlic -- minced
1 teaspoon olive oil -- divided
Combine vinegar, 2 tablespoons of rosemary, pepper and garlic in a gallon zip top bag. Add chicken and turn to coat. Marinate up to overnight. Heat oil in a pan on medium heat, add chicken and cook about 6 minutes on each side, until chicken is completely cooked.
Garnish with remaining rosemary, lemon slice, or toasted pine nuts if desired.
Per Serving (excluding unknown items): 224 Calories; 6g Fat (24.4% calories from fat); 38g Protein; 3g Carbohydrate; 1g Dietary Fiber; 104mg Cholesterol; 92mg Sodium.
...and its the only thing still growing in my garden right now.
White Bean Dip with Garlic and Rosemary
30 ounces cannelini beans, cooked -- 2 (15-ounce each) cans drained well
4 cloves fresh garlic -- peeled and chopped
1 pinch cayenne
2 tablespoons lemon juice -- freshly squeezed
4 teaspoons lemon zest
4 teaspoons rosemary -- fresh, chopped
1 tablespoon olive oil
salt and pepper to taste
Drain beans well, blend all ingredients in food processor until smooth.
Garnish with fresh rosemary sprigs
Serve as a dip with pita and veggies or used as a sandwich spread.
Per Serving: 84 Calories; 1g Fat (11.2% calories from fat); 5g Protein; 14g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 3mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat.
Rosemary Balsamic Chicken
24 ounces chicken breast, no skin, no bone, R-T-C
3 tablespoons balsamic vinegar
3 tablespoons rosemary -- chopped and divided
1/4 teaspoon ground black pepper
3 cloves garlic -- minced
1 teaspoon olive oil -- divided
Combine vinegar, 2 tablespoons of rosemary, pepper and garlic in a gallon zip top bag. Add chicken and turn to coat. Marinate up to overnight. Heat oil in a pan on medium heat, add chicken and cook about 6 minutes on each side, until chicken is completely cooked.
Garnish with remaining rosemary, lemon slice, or toasted pine nuts if desired.
Per Serving (excluding unknown items): 224 Calories; 6g Fat (24.4% calories from fat); 38g Protein; 3g Carbohydrate; 1g Dietary Fiber; 104mg Cholesterol; 92mg Sodium.
Thursday, February 12, 2009
Lower your Cholesterol
Cardiovascular Disease is the number one killer in the United States which is why February is American Heart Month. Here are a few ideas to help your heart by lowering your cholesterol.
Avoid foods high in Saturated and Trans fats
Typically the body makes all the cholesterol it needs, so people don't need to consume it. Saturated fatty acids are the main culprit in raising blood cholesterol, which increases your risk of heart disease. Trans fats also raise blood cholesterol. Although less important than initially thought, dietary cholesterol also plays a part. Foods high in saturated fat generally contain substantial amounts of dietary cholesterol. This would include eggs, butter, beef, lamb, pork, and desserts like ice cream.
Replace Saturated Fats with Unsaturated Fats
The types of fats found in olive oil, canola oil, nuts, avocados, and fish can actually clear LDL while boosting HDL.
Add more Omega-3 Essential Fatty Acids
They lower "bad" cholesterol. Look for salmon, trout, tuna, sardines, soybeans, canola and flaxseed oils, flaxseed, chia, and walnuts.
Add Foods High in Soluble Fiber
Foods high in soluble fiber include oat bran, oatmeal, rice bran, barley, beans, peas, carrots, broccoli, peas, potatoes, citrus fruits, strawberries, apple, nuts, and flaxseeds
Eat Your Vegetables (and a little chocolate and wine)
Flavonoids, antioxidants that can help protect the heart, are found in red wine, chocolate (beware of added sugar), tomatoes, broccoli, etc. Antioxidants are found in many vegetables so just eat more veggies in general.
Read Your Labels
Many commercial oat bran and wheat bran products actually contain very little bran. They may also be high in sodium, total fat, saturated fat and trans fat. Read the labels on all packaged foods.
Exercise
Regular physical activity increases HDL cholesterol in some people. Regular moderate-to-vigorous-intensity physical activity can also condition your heart and lungs.
Quit Smoking
Smoking lowers HDL cholesterol levels and increases the tendency for blood to clot.
*I hope this information is helpful but please note it is not a substitution for seeing your doctor or dietician.
Avoid foods high in Saturated and Trans fats
Typically the body makes all the cholesterol it needs, so people don't need to consume it. Saturated fatty acids are the main culprit in raising blood cholesterol, which increases your risk of heart disease. Trans fats also raise blood cholesterol. Although less important than initially thought, dietary cholesterol also plays a part. Foods high in saturated fat generally contain substantial amounts of dietary cholesterol. This would include eggs, butter, beef, lamb, pork, and desserts like ice cream.
Replace Saturated Fats with Unsaturated Fats
The types of fats found in olive oil, canola oil, nuts, avocados, and fish can actually clear LDL while boosting HDL.
Add more Omega-3 Essential Fatty Acids
They lower "bad" cholesterol. Look for salmon, trout, tuna, sardines, soybeans, canola and flaxseed oils, flaxseed, chia, and walnuts.
Add Foods High in Soluble Fiber
Foods high in soluble fiber include oat bran, oatmeal, rice bran, barley, beans, peas, carrots, broccoli, peas, potatoes, citrus fruits, strawberries, apple, nuts, and flaxseeds
Eat Your Vegetables (and a little chocolate and wine)
Flavonoids, antioxidants that can help protect the heart, are found in red wine, chocolate (beware of added sugar), tomatoes, broccoli, etc. Antioxidants are found in many vegetables so just eat more veggies in general.
Read Your Labels
Many commercial oat bran and wheat bran products actually contain very little bran. They may also be high in sodium, total fat, saturated fat and trans fat. Read the labels on all packaged foods.
Exercise
Regular physical activity increases HDL cholesterol in some people. Regular moderate-to-vigorous-intensity physical activity can also condition your heart and lungs.
Quit Smoking
Smoking lowers HDL cholesterol levels and increases the tendency for blood to clot.
*I hope this information is helpful but please note it is not a substitution for seeing your doctor or dietician.
Wednesday, February 4, 2009
Super Oats
When regularly eaten as part of a diet low in saturated fat, trans fat and cholesterol, soluble fiber, such as found in oats, has been shown to help lower blood cholesterol. A study published in the American Journal of Public health indicated that eating oatmeal on a regular basis can help to reduce the risk of Type 2 diabetes.
Steel-cut oats are whole grain groats (the inner portion of the oat kernel) which have been cut into a few pieces. They are also known as coarse-cut oats, pinhead oats, Scotch oats, or Irish oats. Old Fashioned Rolled Oats are made by steaming the groats and flattening them with a roller. Quick cooking oats are further flattened. Instant oatmeal is further processed and usually contains added sugar and sodium. Because they are less processed, steel-cut oats retain more of the oats natural rich nutty taste and heartier texture.
If you don't have time in the morning, try cooking steel cut oats in a crockpot on low heat overnight, 3 parts liquid to 1 part oats. You can make a large batch and refrigerate or freeze in single serving containers for a quick breakfast.
Add your favorite toppings such as fresh, frozen, or dried fruit, nuts, or yogurt.
Super Oatmeal
Makes 6 (approximately 1 cup) servings
5 cups water
1 cup steel cut oats
6 tablespoons oat bran
6 tablespoons wheat germ
6 tablespoons ground flaxseeds
1 pinch salt
Bring water to a boil, add oats and oat bran. Reduce heat and simmer 20 minutes. Stir in wheat germ and flax seeds. Add more water or milk for a thinner oatmeal. Add your favorite toppings.
Nutritional Analysis: 226 Calories, 7g Fat, 38g carbohydrate, 10g protein, 8g fiber
Steel-cut oats are whole grain groats (the inner portion of the oat kernel) which have been cut into a few pieces. They are also known as coarse-cut oats, pinhead oats, Scotch oats, or Irish oats. Old Fashioned Rolled Oats are made by steaming the groats and flattening them with a roller. Quick cooking oats are further flattened. Instant oatmeal is further processed and usually contains added sugar and sodium. Because they are less processed, steel-cut oats retain more of the oats natural rich nutty taste and heartier texture.
If you don't have time in the morning, try cooking steel cut oats in a crockpot on low heat overnight, 3 parts liquid to 1 part oats. You can make a large batch and refrigerate or freeze in single serving containers for a quick breakfast.
Add your favorite toppings such as fresh, frozen, or dried fruit, nuts, or yogurt.
Super Oatmeal
Makes 6 (approximately 1 cup) servings
5 cups water
1 cup steel cut oats
6 tablespoons oat bran
6 tablespoons wheat germ
6 tablespoons ground flaxseeds
1 pinch salt
Bring water to a boil, add oats and oat bran. Reduce heat and simmer 20 minutes. Stir in wheat germ and flax seeds. Add more water or milk for a thinner oatmeal. Add your favorite toppings.
Nutritional Analysis: 226 Calories, 7g Fat, 38g carbohydrate, 10g protein, 8g fiber
Wednesday, January 28, 2009
Food Journals
Studies show that dieters who keep a food journal lose more weight. They lose as much as twice as much weight and are more likely to keep that weight off. A journal may also help you ensure you’re eating a balanced diet, pinpoint foods which may be causing symptoms of allergies or insensitivities or show how what you eat is affecting your mood.
A journal can be as simple as just writing down what you eat during the day. It can be more complex including time of day, how you are feeling, what you are doing, and if you are with anyone at the time.
Write down everything you eat. Don’t forget condiments, the oil you add to the pan when cooking, the small handful of a snack, or things you may be just “tasting”. If eating out at a chain restaurant you may be able to find nutritional information on their website for your meal. When you first get started you may wish to measure to make sure you are accurate in your report of what you’re eating.
There are many websites and programs available to help you if you decide you’d like something more high tech than a pen and pad of paper. A couple of free sites are sparkpeople.com and fitday.com. Just enter what you’ve eaten during the day to be able to analyze different factors such as amount of carbohydrates or whether or not you’re getting enough calcium. You can also track your exercise, weight, or other measurements.
Does this sound like a lot of work? It’s not once you get used to it and you can even set a drop down list of your favorites or things you eat often. I don’t expect most people will want to do this every day but it is a good way now and then to check in and see what you are really consuming. You might be surprised.
A journal can be as simple as just writing down what you eat during the day. It can be more complex including time of day, how you are feeling, what you are doing, and if you are with anyone at the time.
Write down everything you eat. Don’t forget condiments, the oil you add to the pan when cooking, the small handful of a snack, or things you may be just “tasting”. If eating out at a chain restaurant you may be able to find nutritional information on their website for your meal. When you first get started you may wish to measure to make sure you are accurate in your report of what you’re eating.
There are many websites and programs available to help you if you decide you’d like something more high tech than a pen and pad of paper. A couple of free sites are sparkpeople.com and fitday.com. Just enter what you’ve eaten during the day to be able to analyze different factors such as amount of carbohydrates or whether or not you’re getting enough calcium. You can also track your exercise, weight, or other measurements.
Does this sound like a lot of work? It’s not once you get used to it and you can even set a drop down list of your favorites or things you eat often. I don’t expect most people will want to do this every day but it is a good way now and then to check in and see what you are really consuming. You might be surprised.
Wednesday, January 21, 2009
Cranberry Apricot Chocolate Chip Cookies
Please don’t think I’m cruel for posting a cookie recipe during diet season. If you are denying yourself your favorite foods, rather than eating reasonable amounts of them you’re likely to feel deprived and give up and gain all the weight back. Enjoy the things you love, just in moderation.
These cookies have less fat and are made with whole wheat flour and dried fruit to make them better for you. However they are still cookies, made with butter and sugar, and as such their consumption should be limited.
Want to make your favorite cookie healthier? You can replace up to ½ of the fat in the recipe with ½ as much applesauce and turn the oven down 25 degree cooler than in the original recipe. For example, if your recipe calls for 1 cup of butter, instead use ½ cup butter plus ¼ cup applesauce and 400 degrees rather than 425 degrees. You may also replace ½ of the all purpose flour in a recipe with a whole grain flour with little change in taste.
Afraid you’ll eat the whole batch? Scoop cookies onto a lined cookie sheet and place in freezer. When they are frozen, remove from cookie sheet and put in an airtight container or zip top freezer bag. This way you can pull out as many as you wish to bake. Pull cookies out of the freezer and bake as usual.
Cranberry Apricot Chocolate Chip Cookies
Servings: 40 small cookies
1/4 cup unsalted butter
3/4 cup brown sugar
2 tablespoons applesauce, unsweetened
1 large egg
2 tablespoons orange juice
1 teaspoon vanilla extract
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1 1/4 cups whole wheat flour
1/4 teaspoon salt
2/3 cup chocolate chips
2/3 cup dried cranberries
2/3 cup dried apricot
Spray oil
Preheat oven to 325 degrees.
Cream butter and sugar. Beat in the egg, applesauce, orange juice, and vanilla extract.
In another bowl combine flour, baking soda, baking powder, and salt. Add to wet mixture and mix until smooth.
Stir in chocolate chips, dried fruit, and nuts (optional). Feel free to use your favorite dried fruits.
Drop cookies by tablespoonfuls (use a cookie scoop for even distribution) onto baking sheets sprayed with oil. Wet fingers and gently flatten cookies.
Bake until slightly brown around edges but not set in center, about 10 minutes. Cool for 5 minutes on pan then transfer to a wire rack to cool.
Nutritional Analysis: 59 Calories; 2g Fat; 1g Protein; 9g Carbohydrate; 1g Dietary Fiber; 31mg Sodium.
These cookies have less fat and are made with whole wheat flour and dried fruit to make them better for you. However they are still cookies, made with butter and sugar, and as such their consumption should be limited.
Want to make your favorite cookie healthier? You can replace up to ½ of the fat in the recipe with ½ as much applesauce and turn the oven down 25 degree cooler than in the original recipe. For example, if your recipe calls for 1 cup of butter, instead use ½ cup butter plus ¼ cup applesauce and 400 degrees rather than 425 degrees. You may also replace ½ of the all purpose flour in a recipe with a whole grain flour with little change in taste.
Afraid you’ll eat the whole batch? Scoop cookies onto a lined cookie sheet and place in freezer. When they are frozen, remove from cookie sheet and put in an airtight container or zip top freezer bag. This way you can pull out as many as you wish to bake. Pull cookies out of the freezer and bake as usual.
Cranberry Apricot Chocolate Chip Cookies
Servings: 40 small cookies
1/4 cup unsalted butter
3/4 cup brown sugar
2 tablespoons applesauce, unsweetened
1 large egg
2 tablespoons orange juice
1 teaspoon vanilla extract
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1 1/4 cups whole wheat flour
1/4 teaspoon salt
2/3 cup chocolate chips
2/3 cup dried cranberries
2/3 cup dried apricot
Spray oil
Preheat oven to 325 degrees.
Cream butter and sugar. Beat in the egg, applesauce, orange juice, and vanilla extract.
In another bowl combine flour, baking soda, baking powder, and salt. Add to wet mixture and mix until smooth.
Stir in chocolate chips, dried fruit, and nuts (optional). Feel free to use your favorite dried fruits.
Drop cookies by tablespoonfuls (use a cookie scoop for even distribution) onto baking sheets sprayed with oil. Wet fingers and gently flatten cookies.
Bake until slightly brown around edges but not set in center, about 10 minutes. Cool for 5 minutes on pan then transfer to a wire rack to cool.
Nutritional Analysis: 59 Calories; 2g Fat; 1g Protein; 9g Carbohydrate; 1g Dietary Fiber; 31mg Sodium.
Wednesday, January 14, 2009
Serving size Vs. Portion Size
Are you eating what you think you should but still not losing weight? You can eat too much even if what you are eating is good for you. Food packaging can be confusing (if not deceiving). On a box of pasta, I have found “1 serving, 1/4 of box” listed in cooking directions but on the nutritional label “servings per container - 7”.
Although the terms serving and portion are often used interchangeably they are in fact very different and this is where much of the confusion lies. A portion is the amount of food you choose to eat (or that is served to you). A serving is the amount that experts recommend you eat. It is a standardized way of measuring food.
Portions have grown over the years. Packages dictate what is a “serving” for the nutrition label (although the word portion should be used here). They tell us what one might typically eat. Portion sizes of packaged food and food prepared at restaurants and at home have increased in the last 20 years (as well as waistlines).
So go ahead and get out your measuring cups and scales. You’re likely to be surprised at what a serving truly looks like. If you’re trying to eat less, use a smaller plate or divide your restaurant meal in half before you begin eating.
Serving sizes:
Grains:
Bread 1 ounce, 1 small slice, ½ bagel, ½ bun
½ cup cooked rice, pasta, oats, cold cereal
Fruits and vegetables:
½ cup raw, canned, frozen fruit
¼ cup dried fruit
1 cup raw vegetables
½ cup cooked vegetables
6 ounces fruit or vegetable juice
Meat (or alternatives):
3 ounces cooked beef, poultry, fish, tofu
½ cup cooked beans
2 tablespoons or 1 ounce nuts, seeds, or nut butters
Dairy:
1 ounce cheese (thin slice or a pair of dice sized chunk)
1 cup milk or yogurt
Fat and oils:
1 teaspoon butter, margarine, oil (about size of 1 die)
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