No one factored in the cost of tasteless vegetables that teaches your kids to hate them, over use of pesticides, non-nutritious produce grown on worn-out land, etc. Plus the satisfaction of being in control of your own destiny. Oh well.<<<
You are right.
Plant a dream, of tomorrow.
Gingerbread Friends How to Draw,
New this week is a How to Draw book talk for Gingerbread Baby and his
pal, Peppermint Puppy. I hope that you’ll enjoy my reading and book talk
notes as well as the demonstration. The link to the new Video is:
~ Peppermint Puppy How to Draw Book Talk
http://janbrett.com/video/peppermint_puppy.htm
Other great videos and pages:
~ How to Draw a Gingerbread Baby
http://janbrett.com/video/how_to_draw_a_gingerbread_baby.htm
~ Jan Brett Reads and Draws Gingerbread Baby
http://janbrett.com/video/gingerbread_baby.htm
~ Gingerbread Friends Mural
http://janbrett.com/mural_gf/gf_main_page.htm
~ Interactive Trim a Jan Brett Gingerbread House
http://janbrett.com/trim_a_jan_brett_gingerbread_baby_house.htm
~ Make a Gingerbread Baby House
http://janbrett.com/gingerbread_baby_house.htm
~ Gingerbread Baby Board Game
http://janbrett.com/games/gingerbread_baby_board_game.htm
It’s a pleasure to be in touch.
Sincerely,
Jan Brett
Download a Free Jan Brett How to Draw Video -
http://janbrett.com/video/video_main_page.htm
http://www.bellybytes.com/articles/29foods.shtml
The 29 Healthiest Foods on the Planet
The following is a “healthy food hot list” consisting of the 29 food that will give you the biggest nutritional bang for you caloric buck, as well as decrease your risk for deadly illnesses like cancer, diabetes and heart disease. Along with each description is a suggestion as to how to incorporate these power-foods into your diet.
Fruits
01. Apricots
The Power: Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.
02. Avocados
The Power: Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger.
03. Raspberries
The Power: Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries.
05. Cantaloupe
The Power: Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene - both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium - almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Cut into cubes and freeze, then blend into an icy smoothie.
06. Cranberry Juice
The Power: Helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar.
07. Tomato
The Power: Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.
08. Raisins
The Power: These little gems are a great source of iron, which helps the blood transport oxygen and which many women are short on. A half-cup has 218 calories, 0 fat and 3 grams of fiber. Sprinkle raisins on your morning oatmeal or bran cereal - women, consider this especially during your period.
09. Figs
The Power: A good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. The Pill depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber. (Cookie lovers - fig bars have around 56 calories, 1 gram of fat and 1 gram of fiber per cookie). Fresh figs are delicious simmered alongside a pork tenderloin and the dried variety make a great portable gym snack.
10. Lemons/Limes
The Power: Limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor. See also: Beneficial Bytes: Lemons and Limes.
Vegetables
11. Onions
The Power: Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.
12. Artichokes
The Power: These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!
13. Ginger
The Power: Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry.
14. Broccoli
The Power: Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. Don’t overcook broccoli - instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.
15. Spinach
The Power: Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Add raw leaves to a salad or sauté with a little olive oil and garlic.
16. Bok Choy (Chinese cabbage)
The Power: Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer’s produce section or an Asian market. Slice the greens and juicy white stalks, then saute like spinach or toss into a stir-fry just before serving.
17. Squash (Butternut, Pumpkin, Acorn)
The Power: Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber. Cut on in half, scoop out the seeds and bake or microwave until soft, then dust with cinnamon.
18. Watercress and Arugula
The Power: Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad.
19. Garlic
The Power: The sulfur compounds that give garlic its pungent flavor can also lower LDL (”bad”) cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.
Grains, Beans and Nuts
20. Quinoa
The Power: A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. Add to soup for a protein boost. Rinse first, or it will taste bitter.
21. Wheat Germ
The Power: A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal.
22. Lentils
The Power: Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber. Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. Take them to work, and you will have a protein packed lunch.
23. Peanuts
The Power: Studies show that peanuts or other nuts (which contain mostly unsaturated “good” fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber. Keep a packet in your briefcase, gym bag or purse for a protein-packed post-workout nosh or an afternoon pick me up that will satisfy you until supper, or chop a few into a stir-fry for a Thai accent. See also: The Nut Case
24. Pinto Beans
The Power: A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber. Drain a can, rinse and toss into a pot of vegetarian chili.
25. The Power: Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear — yogurt should not bother your tummy.
26. Skim Milk
The Power: Riboflavin (a.k.a. vitamin B2) is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fiber. If you are used to high fat milk, don’t go cold turkey; instead, mix the two together at first. Trust this fact: In a week or two you won’t miss it!
Seafood
27. Shellfish (Clams, Mussels)
The Power: Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber. Try a bowl of tomato-based (and low fat) Manhattan clam chowder.
28. Salmon
The Power: Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.
29. Crab
The Power: A great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. The “crab” in sushi is usually made from fish; buy it canned instead and make your own crab cakes. See also: Fish and Seafood Recipes
http://www.bellybytes.com/recipes/bk.shtml
Seven Quick and Healthy Morning Meals
The people who eat breakfast regularly are most likely to be among the healthiest people you will ever meet! They have more energy, think more clearly and are less likely to battle weight problems than people who skip a morning meal, according to researchers. People who eat breakfast may even live longer.
But not all breakfasts are good for you. High-sugar meals can leave you yearning for a nap by mid-morning, and fat-laden egg-and-bacon breakfasts can lead to over-eating at lunchtime. A balanced breakfast - one that will satisfy your body’s nutrients needs - provides a healthy dose of high-fiber carbohydrates (like fruit, oatmeal or other whole grains), good-for-you proteins (like peanut butter or yogurt) and unsaturated fats from foods like nuts and wheat germ.
The following recipes - one for every day of the week - are all easy to make. Pair with the suggested healthy additions to boost the calcium and protein and you will get the biggest nutrient bang for the lightest calorie buck. Best of all, the taste is worth waking up for.
Tidbits:
A British study found that breakfast built around carbohydrates with a small amount of protein reduced hunger throughout the morning.
People who reach the ripe old age of 100 consume breakfast more regularly than others do.
Breakfast skippers are less efficient, mentally and physically, than breakfast eaters.
Eating oatmeal for breakfast can help prevent overeating later in the day.
Recipes:
Note: Nutritional information for each recipe does not include the suggested healthy additions.
Fried Egg and Ham Sandwich
Eggs are rich in energy-producing B vitamins and provide the best-quality protein money can buy. What is more, the American Heart Association says three to four yolks a week are all right if your cholesterol levels are normal.
Healthy additions: One-half cup raspberries, 8-ounces low fat milk
Ingredients
1 teaspoon butter
1 egg
1 whole-wheat English muffin, toasted
1 ounce lean ham
Hot sauce or salsa, optional
Directions
In a small nonstick skillet over medium-low heat, melt the butter. Crack the egg into a bowl and slide it gently into the skillet so as to avoid breaking the yolk. Cook 1-1/2 minutes or until white is set. Using a pliable spatula, gently flip and cook another 15 seconds. Transfer to the muffin, cover with ham, and season with a few drops of hot sauce or a spoonful of salsa, if desired. Recipe makes one serving.
Nutritional information per serving:
Calories: 281
Protein: 18g
Carbohydrate: 28g
Fat: 5g
Fiber: 4g
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Peanut Butter and Banana Toast
Who says you do not have time for breakfast? This protein-rich childhood favorite is ready in less than five minutes. A study from Pennsylvania State University showed the monounsaturated fats in peanut butter could help ward off heart disease.
Healthy addition: 8-ounces low-fat milk
Ingredients:
1 slice whole-grain bread, toasted
1 tablespoon peanut butter
1 small banana, sliced
2 teaspoons toasted sliced almonds
Directions:
Spread toast with peanut butter. Arrange banana on top; sprinkle with almonds. Recipe makes one serving.
Nutritional information per serving:
Calories: 296
Protein: 10g
Carbohydrate: 44g
Fat: 12g
Fiber: 7g
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Fruited Cottage Cheese
Dried fruit is one of the densest foods on the planet. Have some on hand for a quick snack anytime (just keep a close tab on your intake; it can also be calorie-packed).
Healthy additions: 1 slice whole-grain toast with 1-teaspoojn marmalade or jelly, 6-ounces low fat milk
Ingredients:
5 dried apricot halves
2 tablespoons golden raisins
1/2 cup 1-percent cottage cheese
1 tablespoon muelsi or other mixed whole-grain cereal
Directions:
In a small bowl combine apricots and raisins. Add water to cover and let stand overnight (this makes the fruit extra-tender). In the morning, put the cottage cheese in a bowl. Drain the fruit and add to the cheese. Sprinkle with muesli. Recipe makes one serving.
Nutritional information per serving:
Calories: 219
Protein: 16g
Carbohydrate: 35g
Fat: 2g
Fiber: 4g
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Lemon Poppy Seed Muffins
These traditional favorites are ready to eat in less than a half-hour. Bake a batch on the weekend to save time during the week - the muffins also freeze well.
Healthy additions: 3 /4 cup plain nonfat yogurt, 3 /4 cup raspberries, 2-tablespoons low fat granola. Layer in a parfait if desired.
Ingredients:
Butter flavor-cooking spray
2 cups flour
1/2 cup plus 2-teaspoons sugar
2 tablespoons poppy seeds
2 teaspoons baking powder
1/4 teaspoon salt
1/4 cup butter or stick margarine, cut into small pieces
1 egg
1 cup 1-percent milk
4 teaspoons freshly grated lemon zest
Directions:
Heat oven to 400-degrees. Coat a 12-cup muffin pan with cooking spray. In a large bowl, combine flour, 1/2 cup of the sugar, poppy seeds, baking powder and salt. Using a pastry blender or fork cut in butter until mixture forms fine crumbs. In a separate bowl whisk together egg, milk and lemon zest. Add to flour mixture and stir until dry ingredients are just moistened. Pour batter into muffin pan. Sprinkle with remaining 2-teaspoons sugar and bake for 18 minutes or until a toothpick inserted in center comes out clean. Remove muffins from pan and let cool on a wire rack. Recipe makes 12 muffins.
Nutritional information per serving:
Calories: 169
Protein: 4g
Carbohydrate: 26g
Fat: 6g
Fiber: 1g
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Oatmeal with Golden Raisins and Blueberries
Oatmeal contains more soluble fiber than any other food, making it one of the best cholesterol busters you can add to your diet.
Healthy addition: This breakfast is perfect as is.
Ingredients:
1 cup 1-percent milk
1/2 cup quick cooking oats
1 tablespoon brown sugar
2 tablespoons golden raisins
1/2 cup blueberries
Directions:
Combine milk and oats in a microwave-safe bowl. Microwave on high for two minutes or until thickened. Stir in sugar and raisins; sprinkle with berries. Recipe makes one serving.
Nutritional information per serving:
Calories: 408
Protein: 14g
Carbohydrate: 78g
Fat: 6g
Fiber: 7g
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Blueberry Crumb Cake
Here is another make-ahead that is best prepared when you have more time. Wheat germ is a good source of iron, which helps fend off fatigue; sprinkle some on yogurt or cottage cheese for a deliciously different snack.
Healthy addition: Blend one peeled orange, seven medium strawberries and two-thirds cup plain nonfat yogurt into a take-along smoothie.
Ingredients:
1 cup flour
1/4 cup whole-wheat flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/8 teaspoon salt
4 tablespoons butter or stick margarine
2/3 cup sugar
2 egg whites
Grated zest from two medium oranges (save one orange to make the smoothie, if desired)
1 teaspoon vanilla extract
3/4 cup fat free buttermilk
Cooking spray
1 cup blueberries
Directions:
Heat oven to 350-degrees. In a medium bowl, stir together wheat germ, flour and brown sugar. With a pastry blender or a large fork, cut in butter until mixture forms coarse crumbs; set aside. Prepare cake batter. In a large sift together flours, baking powder, baking soda and salt. In another bowl, beat together butter, sugar, egg whites, orange zest and vanilla. Alternately beat in flour mixture and buttermilk until blended. Pour into a 9-inch round cake pan coated with cooking spray. Scatter blueberries on top and sprinkle with crumb toping. Bake for 45 minutes or until a toothpick inserted in center comes out clean. Cool on wire rack. Recipe makes 12 servings.
Nutritional information per serving:
Calories: 156
Protein: 9g
Carbohydrate: 25g
Fat: 5g
Fiber: 1g
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AM (or anytime) Make-Ahead Fruit Cup
Make and set aside the night before for an instant morning pick-me-up. The blackberries provide a blast of cancer-fighting fiber, while the kiwifruit and mango give you heart-healthy vitamin C.
Healthy additions: Half of a whole-wheat bagel with 1-tablespoon reduced-fat cream cheese, 8-ounces low-fat milk
Ingredients:
1 medium mango, peeled and diced
1 kiwifruit, peeled and diced
1/2 pint blackberries
1/3 cup orange juice
Directions:
In a medium bowl, combine the mango, kiwifruit, blackberries and orange juice. Cover with plastic wrap and refrigerate overnight. Recipe makes two servings.
Nutritional information per serving:
Calories: 146
Protein: 2g
Carbohydrate: 37g
Fat: 1g
Fiber: 7g
Print this recipe
See also:
The Importance of Breakfast
Breakfast Busters
Fitness and Freebies: Breakfast on the Fly
http://www.bellybytes.com/recipes/cabbage.shtml
Cabbage - Everything you need to know!
Cabbage
Everything you need to know about cabbage! The humble cabbage is a very versatile vegetable. It’s great for coleslaw, but cabbage can bring so much more to your table. Some varieties are great sources of vitamin C.
A member of the Brassica family, cabbage is related to kale, broccoli and cauliflower. Botanical evidence suggests that cabbage has been cultivated for more than 4,000 years, originating in Turkey and Greece. Reportedly, Jacques Cartier, who planted it in Canada on his third voyage, circa 1541, first introduced it to North America. Get to know this leafy wonder by learning about the different types and preparation techniques.
Green Cabbage
The heart of any good coleslaw is shredded green cabbage, which, in the supermarket, looks similar to a head of iceberg lettuce - green, round and typically a little smaller than a volleyball. Green is the most common type of cabbage and is popular for its crunchiness and mild flavor. When looking for a head of green cabbage, look for one that is heavy for its size and has no discoloration.
Red Cabbage
This type adds a burst of color to any salad or stir-fry. Red cabbage takes longer to mature than green cabbage, so they usually are not as tender. This variety is perfect for serving raw in salads and slaws. The color in red cabbage can often run when cooked. Other foods will turn red and the cabbage will take on a bluish hue. This can be avoided by cooking with an acid such as lemon juice or vinegar.
Savoy Cabbage
Tender and sweet, Savoy cabbage is popular in Italian recipes and has a milder flavor than green cabbage. Look for heads with even green coloring and slightly cone-shaped leaves. The leaves should be crisp, not limp, and there should be no sign of browning. The firmer leaves work well when cooked in such dishes as cabbage rolls.
Napa Cabbage
Introduced into North America from China in the 1880’s, Napa is also known as Chinese cabbage. It has long, oblong-shaped leaves that are flat and wide. The leaves are a pale green to greenish white in the center. It looks much like a head of romaine lettuce only more compact, with curly edges. Napa can be served cooked or raw and works particularly well in stir-fries and soups.
Brussels sprouts
Many kids turn their noses up at this miniature form of cabbage, but a little butter or a touch of salt is often the solution. In the supermarket, look for fresh, unfaded green color with no sign of yellowing. The heads should be dense and firm, the leaves unwilted.
Cabbage Cuts
For best chopping results, use a chef’s knife and a very flat surface. Start by cutting one side off the cabbage. Then roll it over to sit on the flat side. Cut around the tough core, which is not eaten. Cut off the top, then the sides around the core. Finally, chop, grate or shred the remaining wedges of cabbage.
Cabbage Measurements
1/4 pound cooked cabbage equals one serving
One medium head (about two pounds) cabbage equals four to six servings or six to eight cups shredded
Storing
Store all varieties of cabbage tightly wrapped in the refrigerator for up to one week.
Recipes:
Sweet-Sour Cabbage
*To reduce foam for accurate measurement, use Coca-Cola at room temperature and stir rapidly.
Ingredients
About 1.5 pounds red or green cabbage
Two medium apples
1/2 cup Coca-Cola
2 tablespoons vinegar
2 tablespoons brown sugar
2 tablespoons bacon drippings
1 teaspoon salt
1/2 to 1-teaspoon caraway seeds
Directions
Coarsely shred or cut cabbage (should measure 3-cups). Core and dice unpeeled apples. In pan, toss together all ingredients. Cover, simmer until cabbage is tender, about 25 minutes; stir occasionally.
Recipe makes four (1/2-cup) servings.
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Caraway Red Cabbage
Ingredients:
2/3 cup blanched whole almonds, toasted
One (8 ounce) package semisweet baking chocolate
1/3 cup reduced-calorie margarine
1-1/4 cup all-purpose flour
1 cup sugar
2 tablespoons amaretto
1 teaspoon baking powder
1/2 teaspoon salt
1/2 cup egg substitute
Directions:
In a large saucepan, saute onion in butter until tender. Add water, vinegar, caraway seeds, salt and cabbage. Cover and simmer for 30 minutes, stirring occasionally. Stir in sugar substitute.
Nutrition information per serving:
Calories, 31
Fat, 1g
Cholesterol, 3mg
Sodium, 141mg
Carbohydrate, 5g
Fiber, 2g
Protein, 1g
Diabetic Exchange: 1 vegetable
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Au Gratin Cabbage
Ingredients:
2 cups shredded cabbage
1/2 cup grated carrot
1/4 cup chopped green onions
One egg
1/2 cup fat free milk
3 tablespoons shredded Swiss cheese
1/4 teaspoon seasoned salt
1 tablespoon minced fresh parsley
1 tablespoon shredded Parmesan cheese
Directions:
In a skillet coated with nonstick cooking spray, saute the cabbage, carrot and onions until crisp-tender. Transfer to a greased shallow 1-quart baking dish. In a bowl, combine the egg, milk, Swiss cheese and seasoned salt. Pour over the vegetables. Sprinkle with parsley and Parmesan cheese. Bake, uncovered, at 350-degrees for 30 to 35 minutes or until a knife inserted near the center comes out clean.
Recipe makes two to three servings.
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Cabbage and Pears
Pears give this side dish a creamy sweetness. Serve it with a rotisserie chicken and mashed potatoes if desired.
Ingredients:
2 tablespoons margarine
One small savoy or napa cabbage, shredded
Two ripe but firm Bosc or Anjou pears
1/2 teaspoon sugar
Salt and pepper to taste
Directions:
Melt 1-tablespoon of margarine in a nonstick skillet over low heat. Add the shredded cabbage and toss to coat with margarine. Cover and simmer for ten minutes. Remove from heat.
While the cabbage is cooking, peel, halve and core the pears. Slice pears thinly. Melt remaining margarine in a skillet over high heat. Add the pears and sugar. Cook for 30 seconds.
Stir the pears into the cabbage. Season with salt and pepper.
Tip: Choose cabbage heads that are heavy for their size. The leaves should be crisp and tightly packed.
Notes: Discard outer leaves, core and finely shred the cabbage.
Remember that cabbage should be cooked until it is just tender.
Overcooked cabbage will be soggy and can have a strong acid taste.
Recipe makes four servings.
Nutritional information per serving:
Calories, 147
Fat, 7g
Cholesterol, 0mg
Sodium, 99mg
Carbohydrate, 23g
Fiber, 6g
Protein, 3g
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Russian Beef and Cabbage Stew
Ingredients:
One 2-pound boneless chuck roast, trimmed and cut into 1-inch cubes
1 teaspoon salt
1/4 teaspoon freshly ground pepper
2 cups chopped onion
One small head cabbage (about 1-1/2 pounds), shredded
One 28-ounce can tomato puree
One 28-ounce can diced tomatoes
1-1/2 cups sliced carrots
1 cup diced green bell pepper
1/4 cup packed brown sugar
1 cup plain low-fat yogurt
Directions:
Season the meat with salt and pepper; place in a large pot or Dutch oven. Add the onions and enough water to cover the meat (about 2 quarts). Bring to a boil, reduce the heat, cover, and simmer one hour.
Add all the remaining vegetables and the brown sugar. Cover and simmer two hours longer.
Skim the fat from the top of the stew with a spoon. Serve the stew in bowls, each topped with one rounded tablespoon of yogurt.
Recipe makes about 3-quarts (ten servings).
Nutritional information per serving (about 1-1/4 cups):
Calories: 223
Fat: 5g
Cholesterol: 53mg
Sodium: 527 mg
Carbohydrate: 25g
Fiber: 5g
Protein: 21g
Diabetic Exchanges: 1 Starch, 2 Vegetable, 2 Very Lean Meat, 1/2 Fat
Print this recipe
http://www.bellybytes.com/bytes/cabbage.shtml
Cabbage
Cabbage, one of the oldest vegetables, continues to be a dietary staple and an inexpensive food. It is easy to grow, tolerates the cold, and keeps well. Cabbage is an excellent source of Vitamin C.
Selecting Cabbage
Look for solid, heavy heads of cabbage. Avoid cabbage that has discolored veins or worm damage. Do not buy precut cabbage, the leaves may have already lost their vitamin C. Look for stems that are healthy looking, closely trimmed, and are not dry or split.
Storing Cabbage
Keep cabbage cold. This helps it retain its vitamin C content. Place the whole head of cabbage in a plastic bag and store in the refrigerator. Once the head has been cut, place the remainder in plastic bags and place in the refrigerator. Try to use the remaining cabbage in the next day or two.
Preparing Cabbage
Do not wash cabbage until you are ready to use it. Avoid slicing or shredding cabbage in advance. This will cause it to lose some of its vitamin C content. If you must prepare it an hour or more in advance before cooking, place it in a plastic bag, seal tightly, and refrigerate.
Varieties of Cabbage
There are at least a hundred different types of cabbage grown throughout the world, but the most common types in the United States are the Green, Red, and Savoy varieties. Chinese varieties are also available. The two most common types of Chinese cabbage are Bok Choy and Napa cabbage. Chinese cabbage cooks in less time than standard U.S. types, but can be prepared in the same ways. Cabbage can be steamed, boiled, braised, microwaved, stuffed, or stir-fried.
Try the recipe below for a tasty, healthy twist on slaw!
Chutney Pineapple Slaw
Ingredients:
2 tablespoons chutney
1/2 teaspoon grated orange peel
2 tablespoons fresh orange juice
2-1/2 cups shredded cabbage
1/2 cup shredded carrot
1 cup coarsely fresh pineapple or one 8 oz pineapple tidbits
1/4 cup raisins
Directions:
In a large bowl, combine chutney, orange peel, and orange juice. Mix well. Add shredded cabbage and carrot, pineapple, and raisins; toss to mix. Serve immediately or cover and chill until serving time.
Nutritional analysis per serving: Calories 94.5, Fat 0.5g, Calories from Fat 4%, Carbohydrate 23.6g, Protein 1.7g, Fiber 3.3g, Sodium 37.4mg.
http://www.bellybytes.com/recipes/cinder.shtml
Cinderella Vegetables
The homely appearance of celeriac, rutabaga, parsnips, cauliflower and turnips belies their charm. In addition to the nutritional benefits, these vegetables - often thought of as cold-weather vegetables - have been reliable staples for centuries in Northern and Eastern European diets. Hardy, abundant and filling, they kept well in cold cellars and could be relied upon for nourishment during long winters and economically trying times.
Beyond their basic utility, these vegetables possess surprising culinary charm. Beneath their bold, assertive flavors lies subtle sweetness. Their dense, firm flesh lends itself to both slow roasting and quick stir-frying.
It is time to invite those vegetables to your table! With the following recipes, you’re sure to come to appreciate the qualities of these vegetables in short order.
Recipes:
Maple-Glazed Rutabaga
Sweet maple syrup complements earthy, slightly bitter rutabaga. Serve with pork tenderloin or lean ham.
Ingredients:
1/4 cup maple syrup
1-1/2 teaspoons butter, melted
7 cups (one-half inch) cubed peeled rutabaga (about two medium)
1 /4 teaspoon salt
1 /4 teaspoon black pepper
Cooking spray
Directions
Preheat oven to 425-degrees.
Combine syrup and butter in a large bowl, stirring with a whisk. Add rutabaga, salt and pepper; toss to coat. Spread rutabaga mixture on a jelly roll pan coated with cooking spray.
Bake at 425-degrees for 35 minutes or until rutabaga is tender, stirring occasionally.
Recipe makes four servings, 1-cup each.
Nutritional information per serving:
Calories: 153
Fat: 2g
Saturated fat: 1.1g
Protein: 3g
Carbohydrates: 33.5g
Fiber: 6.2g
Cholesterol: 5mg
Sodium: 212mg
Print this recipe
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Roasted Cauliflower
Mellow, slightly sweet roasted garlic and onions round out the flavor of cauliflower.
Ingredients:
2 teaspoons olive oil
2 medium onions, quartered
5 garlic cloves, halved
4 cups cauliflower florets, about 1-1/2 pounds
Cooking spray
1 tablespoon water
1 tablespoon Dijon mustard
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon chopped fresh flatleaf parsley
Directions:
Preheat oven to 500-degrees.
Heat oil in a large skillet over medium heat. Add onions and garlic; cook five minutes or until browned, stirring frequently. Remove from heat.
Place onion mixture and cauliflower in a roasting pan coated with cooking spray. Combine water and mustard; pour over vegetable mixture. Toss to coat; sprinkle with salt and pepper. Bake at 500-degrees for 20 minutes or until golden brown, stirring occasionally. Sprinkle with parsley.
Recipe makes four servings, 1-cup per serving.
Nutritional information per serving:
Calories: 94
Fat: 3.1g
Saturated fat: 0.4g
Protein: 4.5g
Carbohydrates: 15.4g
Fiber: 5.4g
Cholesterol: 0mg
Sodium: 408mg
Print this recipe
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Parsnip and Portobello Casserole
Mushrooms, sweet parsnips and cheese are an unusual yet pleasing combination.
Ingredients:
6 ounces portobello mushroom caps
2/3 cup chopped sugar-cured ham (about 3 ounces)
1 cup chopped yellow onion
2 tablespoons minced shallots
2/3 cup fat free, less sodium chicken broth
2-1/2 cups shredded parsnip (about 1-pound)
1/4 teaspoon black pepper
1/2 cup (2 ounces) shredded Gouda cheese
Cooking spray
1/4 dry bread crumbs
2 tablespoons chopped fresh parsley
Directions:
Preheat oven to 375-degrees.
Remove brown gills from undersides of portobello mushroom caps using a spoon, and discard gills. Chop to measure 3-1/2 cups.
Heat a large skillet over medium-high heat. Add chopped ham; sauté two minutes, stirring frequently. Add onion and shallots; sauté five minutes or until tender. Add mushroom and broth; cook five minutes, stirring frequently. Add parsnip and pepper; cook five minutes, stirring frequently.
Remove from heat; stir in cheese. Spoon mixture into a 2-quart baking dish coated with cooking spray. Combine breadcrumbs and parsley, sprinkle over mushroom mixture. Bake at 375-degrees for ten minutes or until golden brown.
Recipe makes four servings.
Nutritional information per 3 /4-cup:
Calories: 227
Fat: 6g
Protein: 11.6g
Carbohydrates: 33.5g
Fiber: 2.9g
Cholesterol: 24mg
Sodium: 407mg
Print this recipe
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Curried Celeriac Slaw with Dried Cherries
Ingredients:
1/2 dried tart cherries
1/2 cup finely chopped red onion
3 tablespoons plain fat-free yogurt
3 tablespoons fat free sour cream
1 tablespoon Dijon mustard
1 teaspoon curry powder
1 teaspoon olive oil
1/2 teaspoon sugar
1/2 teaspoon salt
3 cups shredded peeled celeriac (about 1-pound celery root)
Directions:
Combine all ingredients except the celeriac in a large bowl, stirring with a whisk. Add celeriac; toss well to coat. Cover and chill two hours.
Recipe makes four servings.
Nutritional information per 2/3 cup:
Calories: 138
Fat: 2.2g
Protein: 3.9g
Carbohydrates: 32.3g
Fiber: 3.6g
Cholesterol: 2mg
Sodium: 486mg
Print this recipe
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Turnip and Rutabaga Stir-Fry
Ingredients:
2 teaspoons vegetable oil
2 teaspoons minced peeled fresh ginger
2 garlic cloves, minced
2 cups (3-inch) julienne-cut peeled turnip (about 1/2 pound)
2 cups (3-inch) julienne-cut peeled rutabaga (about 1/2 pound)
1 cup sugar snap peas, trimmed and each cut in half lengthwise
1/4 cup fat free, less-sodium chicken broth
3 tablespoons low-sodium soy sauce
2 teaspoons cornstarch
2 teaspoons mirin (sweet rice wine)
Directions:
Heat oil in a large nonstick skillet over medium-high heat. Add ginger and garlic, stir-fry 30 seconds. Add turnip and rutabaga; stir-fry another one minute or until crisp-tender. Add sugar snap peas, stirring 30 seconds.
Combine broth, soy sauce, cornstarch and mirin in a small bowl; add to pan. Bring to a boil; cook one minute, stirring constantly.
Recipe makes four servings.
Nutritional information per 3 /4-cup serving:
Calories: 96
Fat: 2.5g
Protein: 3.3g
Carbohydrates: 15.7g
Fiber: 3.7g
Cholesterol: 0
Sodium: 514mg
Print this recipe
http://www.bellybytes.com/recipe/vegetable/veg04.html
Yams with Ginger and Dried Apricots
Apricots are quite delicious with yams. Leave the ginger in big pieces and pull it out later, or finely chop it and leave it with the yams, as you wish.
Ingredients:
1 large yam (12 to 16 ounces)
6 dried apricots, cut in quarters
1/2-inch piece fresh ginger, left in large pieces or finely diced
1-1/2 cups water
If the skin on the yam looks firm and smooth, scrub the yam. Otherwise, peel it.
Cut the yam into rounds slightly less than 1/2-inch thick, and cut each round into quarters, or sixths if it is very large.
Combine all the ingredients in a small saucepan, cover with 1-1/2 cups water, bring to a boil, then simmer, covered, for 1/2 hour. Check the pan and add more water, in small increments if necessary, until the yams are completely cooked, another 20 minutes or so. Allow whatever liquid is left to boil down until a small amount of sauce is left. Pile into a bowl and serve.
Variation: Whip the yam-apricot mixture briefly in a food processor to make a puree.
Recipe yields 3 cups.
Nutritional facts per 1-cup serving:
173 calories
0.3g total fat
0.1g saturated fat
0mg cholesterol
KITCHEN FACTS
If a dish is too sweet, try adding salt or a small amount of vinegar.
http://www.bellybytes.com/recipe/vegetable/veg03.html
Cheese and Veggie Sandwiches
This vegetarian combo is delicious with a bowl of tomato soup.
Ingredients:
1-1/2 cups cottage cheese, drained
1/4 cup shredded carrot
1/2 teaspoon finely snipped chives
1/4 cup chopped green pepper or celery
1/4 cup plain low-fat yogurt
8 small slices whole grain bread
2 tablespoons horseradish mustard
Spinach or lettuce leaves
4 tomato slices
In a medium mixing bowl combine the cottage cheese, carrot, chives, and green pepper or celery. Stir in the yogurt.
Spread the bread slices with horseradish mustard; top with spinach or lettuce leaves.
Spoon the cheese mixture onto half of the bread slices. Top with a tomato slice and remaining bread slices.
Recipe makes 4 servings.
Nutritional facts per serving: Calories: 232, Total fat: 7g, Saturated fat: 3g , Cholesterol: 13mg , Sodium: 722mg , Carbohydrate: 29g
See also: Vegetarian and Vegan Recipes
KITCHEN FACTS
Many sandwiches can be frozen for up to two weeks. Best fillings are cold cuts, meat loaf, chicken, peanut butter (no jelly), tuna and beef.
http://www.fitnessandfreebies.com/food/articles/seasonvegs.html
Healthy, Tasty Seasonings for Bland Vegetables
Healthy, Tasty Seasonings for Bland Vegetables
Research shows that many of the vegetables Americans least like to eat are rich sources of phytochemicals that reduce the risk of a variety of illnesses, including heart disease and cancer. Cruciferous vegetables such as broccoli, Brussels sprouts, and cauliflower are among our most unpopular vegetables because of their assertive flavors. However, they may offer many protective health benefits.
Cruciferous vegetables are members of the cabbage family; they get their name from their four-petaled flowers, which look like a ‘crucifer”, or cross. Other cruciferous vegetables include:
* arugula
* bok choy
* collards
* kale
* mustard greens
* rutabaga
* turnip greens
* watercress
You can smooth out the strong flavors of cruciferous vegetables by serving them with an assertive garnish, such as a few drops of toasted sesame seed oil or extra-virgin olive oil that can be plain or flavored with lemon, garlic, herbs or chili pepper. Or, try sprinkling of balsamic vinegar, citrus juice, low-sodium soy sauce, or other seasonings such as garlic, cumin, coriander, ginger or anise.
You can also make a simple glaze by mixing together in a blender:
* 1/4 cup balsamic vinegar
* 1-tablespoon honey
* 1-teaspoon minced garlic
* 1-teaspoon minced fresh ginger
* 1-teaspoon extra-virgin olive oil
* One small seeded, chopped tomato
* Salt and black pepper to taste
Bring the mixture to a boil in a saucepan and cook until it is slightly syrupy, about three to four minutes. One tablespoon of the glaze contains 22 calories, less than 1 gram of total fat (0 saturated), 4 grams carbohydrate, no protein or fiber and 2 milligrams of sodium and is a free food exchange.
Use the vegetables within three to four days of purchase. Long storage makes assertive flavors stronger. Until then, store them unwashed in the vegetable crisper of the refrigerator, loosely wrapped in perforated plastic bags.
Buck the trend and dig into those cruciferous vegetables!
http://www.ymlp14.com/pubarchive_show_message.php?fitness_freebies+183
Food Fixes
Use instant nonfat dry milk not only for emergencies and “stretching” fluid milk, but to bump up the protein in smoothies, mashed potatoes, puddings and soups.
Brazil nuts raise blood selenium significantly. (Limit to two a day so you don’t get too much of the mineral).
Tasty Tidbit...
Add a crunch to your salads. Sprinkle on some toasted almonds or sesame seeds. Or toss in a bit of chopped cucumber, bell pepper, raw corn kernels, jicama, carrot or apple.
More Cooking Tips and Quick Cooking Tips - All Updated!
World War II Cake Recipes
All three recipes date back to the days of World War II, when sugar was rationed. The third recipe is from a 1922 cookbook from the Metropolitan Life Insurance Company.
Honey Cake
Ingredients:
1/2 cup solid vegetable shortening (some butter can be used in place of some of the shortening)
1 cup honey
1 egg, well beaten
2 cups flour
1 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/2 cup sour milk (1/2 cup milk mixed with 1/2 teaspoon white vinegar)
1/2 cup chopped nuts
Directions:
Preheat oven to 350-degrees.
Cream shortening in bowl. Add honey and egg.
In bowl, sift together flour, baking soda, salt and cinnamon. Add alternately with sour milk to shortening mixture. Add nuts.
Pour batter into gre
ased and floured 13 x 9-inch baking pan. Smooth top of batter with spatula. Batter will be sticky. Bake in preheated oven 35 minutes or until done.
Recipe makes about 12 servings.
Butterscotch Sugarless Cake
Ingredients:
1/2 cup solid shortening
1 cup white corn syrup
2 eggs, well beaten
1 package (3.5 ounces) butterscotch pudding mix
1/2 teaspoon salt
2 /3 cup sour milk or buttermilk
2 cups flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon vanilla extract
Directions:
Preheat oven to 350-degrees.
Beat together shortening and corn syrup in bowl.
In another bowl, combine eggs, pudding mix and salt. Add to shortening mixture.
Add sour milk alternately with combined flour, baking powder, and baking soda. Mix well and add vanilla.
Divide batter evenly between two greased and floured 9-inch cake pans. Bake in preheated oven 30 to 35 minutes or until done. Remove from oven, cool completely then fill and/or frost as desired.
Recipe makes about 12 servings.
War Cake
Ingredients:
1 cup molasses
1 cup corn syrup (light or dark can be used)
1-1/2 cup boiling water
2 cups raisins
2 tablespoon solid vegetable shortening
1 teaspoon salt
1 teaspoon ground cinnamon
1 /2 teaspoon ground cloves
1 /2 teaspoon ground nutmeg
3 cups flour
1 teaspoon baking soda
2 teaspoons baking powder
Directions:
In large pot, combine molasses, corn syrup, water, raisins, shortening, salt, cinnamon, cloves and nutmeg. Bring to a boil. Remove from heat and cool to room temperature.
Preheat oven to 350-degrees. Sift together flour, baking soda, and baking powder. Combine with molasses mixture and beat well.
Divide batter between two well-greased 9 x 5-inch loaf pans. Bake 45 minutes or until done. Cakes will be dense and will not rise much.
Recipe makes two loaf cakes.
http://www.fitnessandfreebies.com/usa/ww2cakes.html
http://www.fitnessandfreebies.com/usa/bread.html
Amber Waves of Grain Bread
Ingredients:
2-1/2 cup stone-ground, seven grain hot cereal (including cracked wheat, flaxseed, oats and other cracked grains), not cooked
2 cups boiling water
1/2 cup wildflower or other pale amber honey
2 tablespoons instant yeast
2 teaspoons salt
1 cup of warm (110-degrees) water
4 cups bread flour
Directions:
Put cereal in medium bowl, pour the boiling water over it and set aside to soften for 15 minutes.
In a bowl of electric mixer or another large bowl, stir together honey, yeast, salt and warm water. Using paddle attachment or a wooden spoon, beat in three cups of the bread flour, then beat in softened grains with their liquid, until dough is moist, soft and heavy.
Knead by hand or switch to dough hook and knead dough for eight to ten minutes, adding about one cup more flour, a little at a time, until dough is elastic and no longer sticky. Place dough in large, oiled bowl and turn to coat. Cover with plastic wrap and let rise at room temperature until doubled in bulk, about one hour.
Grease two 9-by-5-by-3-inch loaf pans or a large baking sheet and set aside. Punch down dough and turn it onto floured surface. Knead it a few times. Divide dough in half. Shape each portion into regular or round loaf and put in prepared pans or on baking sheet. Cover with plastic wrap and let rise in warm spot until doubled in bulk, about one hour.
Grease two 9-by-5-by-3-inch loaf pans or a large baking sheet and set aside. Punch down dough and turn it onto floured surface. Knead it a few times. Divide dough in half. Shape each portion into regular or round loaf and put in prepared pans or on baking sheet. Cover with plastic wrap and let rise in warm spot until doubled in bulk, about one hour.
Preheat oven to 375-degrees.
Bake bread 40 minutes until loaves are rich brown on top and sound hollow when tapped on bottom. Instant-read thermometer inserted into center should read 190 to 200-degrees. Cool on wire rack.
http://www.fitnessandfreebies.com/usa/rollups.html
Firecracker Roll-Ups
Ingredients:
1 medium green pepper, cut into 3/4-inch strips
1 medium red onion, cut into 1/2-inch strips
1 medium zucchini, cut into 1/4-inch slices 2 cups quartered fresh mushrooms
3 teaspoons dried basil, divided
2 teaspoons garlic powder, divided
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup mayonnaise
2 teaspoons dried parsley flakes
4 flour tortillas (8 inches)
1-1/3 cups shredded lettuce
Directions:
Place vegetables in a greased 15 x 10 x 1-inch baking pan. Spritz with nonstick cooking spray. Sprinkle with 2-teaspoons basil, 1-teaspoon garlic powder, salt and pepper. Broil 4-6 inches from the heat for 16 minutes or until vegetables are browned, stirring once.
Meanwhile, in a bowl, combine mayonnaise, parsley and remaining basil and garlic powder.
Warm the tortillas; spread 1-tablespoon of mayonnaise mixture on each. Spoon 3/4-cup vegetables down the center; top with 1/3-cup lettuce. Fold bottom of tortilla over filling and roll up.
Recipe makes four servings.
http://www.fitnessandfreebies.com/usa/americanpotatosalad.html
All American Pasta Salad
Ingredients:
6 cups (16 ounces) uncooked rotini (twists), divided in 3 batches
1-1/2 teaspoons red food color
1-1/2 teaspoons blue food color
1 bottle (8 ounces) Italian salad dressing
4 tablespoons salad seasoning
5 cups assorted raw vegetables (tomatoes, carrots, cucumbers, yellow squash, or red onions)
Directions:
Bring 2 cups water to a boil. Add red food color and 1 cup of dry pasta. Cook according to package directions. Rinse under cold water to stop cooking and drain well. Repeat with 2 cups of fresh water, blue food color and 1 cup pasta. Repeat with 8 cups of fresh water and remaining 4 cups pasta.
Place pasta in large salad bowl, add dressing and seasoning, and toss gently to coat.
Cut vegetables into bite-sized pieces. Add vegetables to pasta and mix gently. Cover and refrigerate at least 4 hours.
Nutrition Facts (1 serving):
Calories: 309
Fat: 13g
Cholesterol: 1mg
Sodium: 286mg
Carbohydrates: 41g
Fiber: 3g
Protein: 7g
http://www.fitnessandfreebies.com/christian/angelrecipes/contents.html
Diabetic Angel Recipes:
Angel Star Angel Latte
Angel Star Angel Meringue
Angel Star Angel Raspberry Pudding
Angel Star Angel Food Ice Cream Cake
Angel Star Angel Macaroons
Every Day Angel Recipes:
Angel Star Angel Candy
Angel Star Angel Food Candy
Angel Star Angel Bark Candy
Angel Star Angel Pudding
Angel Star Pink Angel Dessert
Angel Star Angel Cookies
Angel Star Angel Cloud Cookies
Angel Star Angel Pillows
Angel Star Angel Whispers
Angel Star Angel Chocolate Chip Cookies
Angel Star Angel Crisps
Angel Star Strawberry Angel Food Dessert
Angel Star Chocolate Angel Torte
Angel Star Angel Food Cupcakes
Angel Star Angel Biscuits
Angel Star Blue Angel
http://www.fitnessandfreebies.com/allrecipes.html
Recipes Galore! Pick Your Flavor!
Recipes to meet many dietary needs!
Available in printable format!
Use the “Print this Recipe” link on each recipe page.
Kitchen Prayer
Help Yourself to Whatever’s Before You
Take Enough For Your Hunger And Thirst
Heap Your Plate and Enjoy to the Fullest
Just Remember to Thank the Lord First
Grain Recipes
Grain Recipes All the recipes in this collection have grains as the main ingredient. Very beneficial to overall health and well-being, plus a great source of fiber.
Low Cost Healthy Recipes
NEW SITE! Low Cost Healthy Recipes Healthy recipes that won’t cost a bundle to help you keep food costs down. Highly recommended!
Recipe Rumble
Recipe Rumble! This section consists of a combination of low fat, low carb, vegetarian, low calorie, diabetic and just plain healthy recipes!
Low Fat Recipes
Low Fat Recipes — Section one of low-fat recipes. Watching your fat is a great way to reduce calories as well as improve your health - but must be done properly. These recipes will guide you to eating a healthier, lower-fat diet while still enjoying the foods you eat.
Low Fat Recipes - Section Two — Section one expanded on, with a large variety of low fat recipes to choose from.
Diabetic Recipes
Diabetic Recipes - Recipes for those who suffer from Diabetes. Low sugar, no-sugar, etc. Geared to helping the diabetic get proper nutrition to keep their insulin levels under control, while still getting much needed nutrients in their diet.
Diabetic Recipes: Section Two — Similar to Section one, with many recipes adapted from Diabetic Cookbooks, which, when applicable, are referenced with the recipe.
Low Calorie Recipes
Low Calorie Recipes - We all can do with a few less calories these days! These recipes will help you cut some calories without cutting taste. Even more low calorie recipes to come!
Low Calorie Recipes: Section Two — Here they are! Expanding on Low Calorie Recipes, section one, all of these low calorie recipes are low in both calories AND fat! With over 100 low calorie recipes to choose from, you’re sure to find something you like! Save a few calories and give these a try!
Gluten Free Recipes
Gluten Free — Gluten is a mixture of plant proteins occurring in cereal grains, chiefly corn and wheat, used as an adhesive and as a flour substitute. Many people have allergies to gluten, which causes extreme discomfort when they ingest products containing gluten. These recipes are specifically for those with Celiac Disease. However, you could adapt them to a regular diet if desired.
Wheat Free Recipes
Wheat Free Recipes — Wheat is a A cereal grass (Triticum vulgare) and its grain, which furnishes a white flour for bread, and, next to rice, is the grain most largely used by the human race. Sadly, many suffer an allergy to wheat products. These recipes are devoid of the wheat products that can cause symptoms of wheat allergies. These recipes are also helpful to those who suffer Celiac Disease and need to practice a Gluten Free Diet.
Low Salt/Sodium Recipes
Low Salt/Low Sodium Recipes — Today, Americans eat much more salt than our bodies required. Use some of these recipes to help you reduce your salt intake without reducing flavor. These recipes are good for those who suffer from high blood pressure and/or hypertension or for anyone looking to reduce the bloating of too much salt intake.
Low Carb Recipes
Low Carb Recipes: Section One — The first directory of low carb recipes on FitnessandFreebies.com. Large variety!
Low Carb Recipes II — A variety of low carbohydrate recipes ranging from beverages to main dishes to desserts and a special section devoted to sweet treats! Want to go directly to the sweet treats? Low Carb Strictly Sweets Recipes! — All low carbohydrate recipes for the sweet tooth.
Low Carb Archives! — A small collection of archived low carb recipes I’d thought I’d lost but found! Back online after three years!
Vegan/Vegetarian Recipes
Vegetarian and Vegan Recipes — Meatless recipes for the vegetarian plus some recipes for the stricter version of the vegetarian diet, the vegan diet. Recipes consist primarily or wholly of vegetables and vegetable products. For those new to a vegetarian/vegan diet, a vegan is a vegetarian who eats plant products only, especially one who uses no products derived from animals, as fur or leather.
Paleolithic Recipes
Paleolithic Recipes — Paleolithic recipes are grain-free, bean-free, potato-free, dairy-free, and sugar-free. Ingredients used: Meat, fish, fruit, vegetables, nuts, and berries.
Lactose Free Recipes
Lactose Free Recipes — A small but very useful collection of delicious, lactose free recipes for those who suffer from lactose intolerance.
Dietary Candy Recipes
Dietary Candy Recipes — This directory of candy recipes includes a variety of dietetic candy recipes i.e. diabetic, low-fat, low-calorie, vegetarian, vegan, celiac/gluten-free, etc. Most everyone enjoys a sweet treat now and then; with these recipes, you can enjoy some candy here and there without increasing your waistline!
Weekly Recipe Ezine Archives
Healthy Recipe of the Week Ezine Archives — These are archived from a weekly eZine no longer sent out. They’re all wholesome and healthy. Recipe of the Week Ezine.
Healthy Holiday Recipes
Healthy Holiday Recipes — Holiday recipes for healthy holidays all year-round! Holidays include Hanukkah, Thanksgiving, New Year’s, St. Patricks Day, Valentines Day, Aprils Fools Day, Independence Day, Halloween, Passover, Easter.
Healthy Christmas Recipes — Lots of healthy recipes to help you keep off the pounds during this busy, fattening holiday season! Enjoy the tastes of Christmas without all the fat and calories!
Patriotic Recipes — These are all recipes geared toward Independence Day; however, they are appropriate for any and all patriotic occasions where you can show your pride for the Red, White and Blue! Some of these are dietetic, many are low fat and some are just plain fun!
Tasty Temptations
Tasty Temptations — Old fashioned, down-home cooking and baking recipes. Sometimes we all need to break away from our diets and have something that is just plain good! This section also includes a sub-section of Family Favorites — These aren’t just my family favorites — these are favorites for ALL families! All tried and true, tested, used and treasured by families around the globe!
Angel Recipes
Angel Recipes — Newest addition! Angel Recipes in the Christian Section! Many of them dietary; all of them delicious!
See also:
Candy Recipes — These are not diet candy recipes. These are more for special occasions, kids, etc. Eat in moderation!
Visit my Kitchen! — Take a peak into my kitchen! Here, on my personal pages, I’ve posted some of the recipes I make most often.
Personal Christmas Recipes — These are traditional Christmas recipes I bake every year for family and friends.
Healthy Cooking Tips - Tips and suggestions to help you incorporate healthier cooking and baking habits into your daily diet.
The Healthy Kitchen
Like these and cannot get enough? Here’s more!
BellyBytes.com Recipes: Old Section — Visit our sister site’s recipes! This is the original recipe section, which consists of articles along with recipes. All recipes available in printable format. We’ve since added a new section, too!
BellyBytes.com Recipes: New Section — This section is strictly recipes; we take them seriously! Each page prints for easy cut-out of recipes. Stop and visit — there are also free printable recipe cards for you!!!
http://lowcostdieting.com/recipes/potato-corn-chowder.html
Microwave Potato Corn Chowder
Ingredients:
1/4 cup margarine or butter
1/4 cup all purpose flour
1/4 teaspoon salt
1/8 teaspoon pepper
2 cups milk
2 peeled and diced potatoes
1 can (16 ounce) corn - drained
Directions:
Melt margarine in glass bowl on HIGH for 30 to 50 seconds. Stir in flour, salt and pepper until smooth. Blend milk into flour-margarine mixture.
Cook on HIGH for 6 to 8 minutes, until thickened, stirring well each minute. Set aside.
In a separate microwave safe bowl, cook 2 potatoes in 1 cup water. When potatoes are done add potatoes and cooking water to white sauce.
Stir in 1-16 ounce can of corn. Cook 2 to 3 minutes or until steaming hot.
Note: Shredded cheese, crumbled bacon, chopped ham or onion may be added. Add clams for clam chowder
Serving Size: 1/4 cup. Yield: 4 servings.
Per Recipe: $1.92
Per Serving: $0.48
Per serving:
* Calories 350
* Total fat 13 grams
* Saturated fat 3 grams
* Cholesterol 10 milligrams
* Sodium 620 milligrams
* Protein: 9 grams
http://www.fitnessandfreebies.com/healthybaking.html
Healthy Baking and Cooking Tips
Simple Techniques for Healthy Cooking and Baking!
Make Low-Fat Treats Taste Great!
Next time you make low-fat baked goods like brownies or muffins, be sure you don’t overbake them. Since “light” versions have less fat than the originals, you run a greater risk of drying them out if they’re in the oven for too long.
Try this: Set your timer for a few minutes earlier than the recipe indicates, than keep a close eye on the dish until it’s done.
Reducing Fat in Graham Crusts
To reduce fat in a graham cracker crust, moisten with 1 to 2 tablespoons melted butter for each cup of crumbs used. Then add just enough corn syrup or honey so that the mixture barely holds together. Press the crust into the pan.
Healthier Baked Bread
Add nutrition to any bread with the Cornell Enrichment Formula. Before measuring flour into measuring cup, add 1 tablespoon each soy flour and nonfat milk powder, and 1-teaspoon wheat germ. Spoon in flour and level off. Repeat for each cup of flour used in the recipe.
Watch the Fat!
Boil, steam, microwave or stir fry vegetables in your diet plan but do not use butter or oil for flavoring because this will add too many calories and fat. Instead, use seasoning and herbs for flavoring.
Do Eat Vegetable Fat
Those who eat an average of 41.7 grams of vegetable fat a day have a 22-percent lower risk of developing diabetes than those who consume animal fats. Think peanut butter, olive oil and avocados for your fat intake.
Finding Commercial Fruit Sweeteners
You can find commercial fruit sweeteners, ordinarily a combination of concentrated peach and pear juices and unsweetened pineapple syrup, in health food stores, gourmet food stores and large grocery outlets. It tastes 1-1/2 to 2 times sweeter than refined sugar.
Make Your Own Fruit Sweetener
If a recipe calls for 1/2-cup fruit sweetener, substitute 1/4-cup concentrated apple juice plus 1/4-cup granulated fructose.
Bouillon Cubes
When combined with water, bouillon cubes are a convenient way to add robust flavor to a variety of recipes that call for beef, chicken or vegetable stock. For a flavor boost, use the broth in place of water when cooking rice or beans. Or add it to stir-fries and reduce the amount of fat needed for cooking and to add flavor.
The Healthy Tomato
There is no need to buy fresh tomatoes to reap the benefits of lycopene, an antioxidant that may help prevent heart disease and certain cancers. Lycopene can withstand the high heat used in processing and cooking, so all canned and bottled tomato products (including tomato paste) offer the health benefits of fresh tomatoes. The body will absorb lycopene better when you eat tomatoes are with a small amount of fat, such as olive oil.
Make Homemade Ice Cream Richer and Lower in Fat
Substitute evaporated skim milk for whipping cream in homemade ice cream to cut the fat and keep the creamy taste.
Reduce Fat in Sauces
Use evaporated skim milk in place of half-and-half. Another bonus to this tip is that evaporated skim milk is not as perishable as half-and-half.
Nutritious Soup Thickener
Breadcrumbs are a quick, nutritious thickener for soup. Try whole-wheat or rye crumbs for hearty meal soups or stews. They can also be used to thicken sauces, or in sauced dishes or casseroles.
Basting Broiled Food
If you’re watching calories, baste broiled food with low-calorie salad dressings.
Don’t Peel Away the Nutrients
There are great fiber and nutritional advantages and almost no risk of chemical residues in eating unpeeled fruit. The FDA reports that, during annual random produce testing, 99 percent of the produce is either residue-free or well below EPA (Environmental Protection Agency) limits.
Grilling Chicken
If you’re watching your weight or cholesterol, you’ll want to remove the skin from chicken. But don’t do it until after it’s grilled—the skin holds in the meat’s natural moisture. Chicken grilled sans skin can quickly become dry and tough.
Healthier Hamburgers
Add nutrition and cut down on meat consumption by substituting 1-cup of lightly sauteed, finely grated potato or carrot (or half of each) for a quarter pound of the meat.
A Healthy, Tasty Meatloaf
Choose ground round for making meatloaf—it has less fat (which would be absorbed by bread crumbs) than regular ground beef and more fat than ground sirloin, which would produce a dry meatloaf.
Salad Dressing Substitutes
Cut down on the oil content of any salad dressing by substituting up to a third of the oil with wine, vegetable or defatted chicken broth, vegetable or tomato juice, hot water, etc. Whisk the substituted ingredient into the dressing after the other ingredients are combined.
Pasta
Add a drop of lemon juice to the water you cook pasta in and leave out the salt and oil.
Vinegar or Citrus Juice
Sprinkle vinegar or citrus juice on food to give flavor a wonderful boost, but add them at the last minute of cooking so the flavor stays at its strongest.
Healthier Crusts on Baked Meats
For a healthier crust on baked meats, fish and even fruits or vegetables, grease the pan with vegetable oil and add ground nuts or crumbs.
Casseroles
Pasta, rice, dried beans or peas and lentils are great subsitutes for meat when preparing casseroles, stews or soups. They are excellent protein sources and very economical.
Seeds, Nuts and Spices
Toast seeds, nuts and whole spices to bring out their full flavor. Cook in a dry skillet over moderate heat or on a baking sheet in a 350-degree oven, stirring frequently to toast evenly and prevent burning.
Breakfast
For breakfast, subsitute two egg whites to one whole egg in omelets. Eat as many egg whites as you like - they don’t contain any cholesterol and are an excellent source of protein. You could also check out the BellyBytes.com Healthy Breakfast Recipes.
http://www.fitnessandfreebies.com/mykitchen/recipes/fruitnutbread.html
Fruit-Nut Bread
Merry Christmas
Ingredients:
1/2 cup butter
1 cup sugar
Two eggs
Three banana’s, mashed
1/4 cup chopped nuts
1/2 cup chopped marschino cherries
1/2 cup semi-sweet chocolate mini chips
2 cups flour
1 teaspoon baking soda
Directions:
Cream butter and sugar. Add eggs and bananas; beat well. Add nuts, cherries, chips. Sift dry ingredients; add to creamed mixture.
Pour batter into 9 x 5-inch loaf pan, sprayed with nonstick cooking spray. Bake at 350-degrees 60 to 75 minutes or until toothpick inserted in center comes out clean.
When cool, frost with vanilla frosting or powdered sugar icing and decorate with chopped cherries, ground nuts and, if desired, a light sprinkling of green and red sugar. Or just decorate as desired! One year I used little gingerbread men - edible and they looked really cute with a light sprinkling of red sugar. Use your imagination!
Note: You can make these in mini-loaf pans and wrap with decorative wrap for gift giving.
http://www.fitnessandfreebies.com/fitness/healthycook.html
Tips for Healthy Cooking
When cutting back on sodium, fat and cholesterol, how you cook is just as important as what you cook. You don’t have to give up taste or the foods you love. Often minor changes in how favorite foods and recipes are prepared can make a big difference.
The first goal for many people with heart disease is to reduce the amount of salt they eat. This is usually more important than controlling fat and cholesterol consumption. If you usually add salt while cooking, simply put the salt shaker out of reach. Don’t season meats and vegetables with prepackaged mixes, which often contain a lot of salt. Don’t fry foods in oil, which adds unwanted fat and calories. Instead, try some of these healthier techniques:
* Stir-fry. Use a wok to cook vegetables, poultry and seafood in vegetable stock, wine or a small amount of oil. Avoid high-sodium seasonings like teriyaki and soy sauce.
* Microwave. This is a good alternative because it’s fast and doesn’t add fat or calories.
* Roast. Put a rack in the pan so the meat or poultry doesn’t sit in its own fat drippings. Instead of basting the meat with pan drippings, use fat-free liquids like wine, tomato juice or lemon juice. When making gravy from the drippings, use a gravy strainer or skim ladle to remove the fat.
* Grill or broil. Always use a rack so fat drips away from the food.
* Bake. Bake foods in covered cookware with a little extra liquid.
* Saute. A pan made with nonstick metal or coated with a nonstick surface is a terrific investment, because it lets you use little or no oil without having food stick. You also can use a nonstick vegetable spray, a small amount of broth or wine, or a tiny bit of oil rubbed onto the pan with a paper towel. When necessary, use liquid vegetable oils that have no more than 2 g of saturated fat per tablespoon.
* Steam. Steam vegetables in a basket over simmering water. They’ll retain more flavor and won’t need any salt.
False Hopes
Unsound nutrition advice, products or services won’t prevent or cure disease. For the best advice, contact your physician and a dietetics professional such as a registered dietitian.
See also:
Sodium Diet Guidelines
Americans and Salt
Salt and Diabetics
Changing Your Salt Habit
Salt Sense
Tips for a Low Sodium Diet
Sea Salt
Low Salt/Sodium Recipes
Healthy Baking and Cooking Tips
Ten Healthy Cooking Tips
Cooking for your Health
Substitutions for Commonly Used Foods.
http://www.fitnessandfreebies.com/food/foodsubs.html
Healthy Food Substitutions
Sour Cream Substitutes
Plain low-fat yogurt
1/2 cup cottage cheese blended with 1-1/2 teaspoon lemon juice
Fat-free sour cream
Whipped Cream Substitutes
Chilled, whipped evaporated skim milk
Nondairy whipped topping made from polyunsaturated fat
Cream Substitutes
Evaporated Milk:
Use: Evaporated skim milk
Whole milk (as a beverage or in recipes) substitutes:
Use: Skim, 1-percent or 2-percent milk
Ice cream substitutes:
Low-fat or nonfat ice cream
Frozen low-fat or nonfat yogurt
Frozen fruit juice products
Sorbet
Full-fat Cheese Substitutes
Low-fat, skim-milk cheese
Cheese with less than 5 grams of fat per ounce
Fat-free cheese
Ricotta cheese substitutes:
Low-fat or fat-free cottage cheese
Nonfat or low-fat ricotta cheese
Meat Substitutes
Ground beef substitutes:
Extra lean ground beef
Lean ground turkey or chicken
Bacon substitutes
Canadian bacon
Lean ham
Sausage substitutes
Lean ground turkey
95-percent fat-free sausage
Whole Egg Substitutes
Two egg whites
1/4 cup cholesterol-free liquid egg product
1 egg white plus 2 teaspoons oil
One egg yolk equals one egg white
One egg (as thickener) equals 1 tablespoon flour
Mayonnaise and Salad Dressing Substitutes
Low-fat or fat-free mayonnaise
Whipped salad dressing
Plain low-fat yogurt combined with low-fat cottage cheese
Salad dressing substitutes:
Low-calorie commercial dressings
Homemade dressing made with unsaturated oils, water, and vinegar or lemon juice
Nut Substitutes
Dried fruit such as raisins, chopped dried apricots or dried cranberries
Cream Soup Substitutes
Broth-based or skim milk-based soups
Chocolate Substitutes
1 ounce baking chocolate equals 3 tablespoons cocoa powder and 1 tablespoon oil
Butter, Lard, and Other Saturated Fat (coconut oil, palm oil) Substitutes
Soft tub margarine (first ingredient on food label listed as liquid vegetable oil)*
Corn, cottonseed, olive, rapeseed (canola), safflower, sesame, soybean or sunflower oil
NOTE:
*When cooking, it is better not to substitute reduced-fat margarine or corn oil spreads for regular butter and margarine unless a recipe has been specifically developed for their use. Their increased water content can make a substantial difference in the food’s taste, appearance and texture.
Simple Low Calorie/Fat Substitutions
Here are a few suggestions for simple changes you can make in your daily diet that can add up to big savings around your waistline. Take little steps. If you can’t imagine coffee without cream, try it with less, or use half cream and half milk.
Remember: Every little bit helps!
In your coffee:
Instead of: Two teaspoons sugar (30 calories)
Try: Two teaspoons sugar-free sweetener (0 calories)
Instead of: Two tablespoons half-and-half (40 calories)
Try: Two tablespoons reduced-fat milk (15 calories)
On a sandwich:
Instead of: One tablespoon mayonnaise (100 calories)
Try: One tablespoonlow-fat mayonnaise (50 calories)
Or One tablespoon mustard (15 calories)
On a bagel:
Instead of: 2-teaspoons butter (72 calories) or 2-teaspoons stick margarine (66 calories)
Try: Two teaspoons cream cheese (33 calories)
Or Two teaspoons nonfat cream cheese (25 calories)
Or Two teaspoonsall-fruit jam (35 calories)
On a salad:
Instead of: One tablespoon creamy dressing (80 calories)
Try: One tablespoon vinaigrette dressing (40 calories)
Or One tablespoon fat-free dressing (10 calories)
Sweet snacks:
Instead of: One candy bar (150 calories per ounce)
Try: One granola bar (110 calories per ounce)
Or One banana (26 calories per ounce)
Salty snacks:
Instead of: potato chips (140 calories per ounce)
Try: Baked chips or pretzels (110 calories per ounce)
Or unbuttered popcorn (80 calories per ounce)
Note:
Calorie amounts of items are based on averages and not meant to apply to or indicate any specific brands.
See also: Defatting Your Recipes