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.

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.