Replies

So, I imagine if/when we move to a safe rural place, perhaps we can get some (provided they are self-supporting in some way, like providing milk...)<<<

You should be able to find a good nubian goat that will give your 1 1/2 to 2 1/2 gallons each day.

Then you will want a second that is bred to fill in the months that the first one is kidding again.

And one to give milk to raise the calf and pigs on and then the leftover milk and whey can go to the poultry and with about one more goat, you can name your homestead the
“Cotton Ball Goat Homestead”.

And they will give you all the loving you can handle and if given the chance, will mother you too.

I didn’t know goats give that much milk. Or were so loving.

Chickens drink milk? That’s a new one on me!

How do goats fare with cold weather? I’d build them a shelter, of course, since we get 5 or more feet of snowpack, but I’m worried about the cold for goats, chickens, and maybe rabbits.

If you are in the N.C. area you might want to know about this site.

I heard of the company on a Yahoo group and the owner posted intelligent answers, so I went and signed up for the newsletter.

It is worth reading and they have a wide variety of appliances and food items, so it is a good place to start ones searches.

Her recipes are difficult to find, but when you do, they are the good Mormon recipes.

http://millersgrainhouse.com/store/

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1802 US Hwy 421,Suite 210
Wilkesboro, NC 28697

Best Blessings!

Donna Miller
donna@millersgrainhouse.com

~ Duet 28:5 ~
“A blessing upon your grain-basket and kneading-bowl.

http://millersgrainhouse.com/store/

Welcome to this Month’s Newsletter and Complimentary Recipes. Please feel free share us with your friends by forwarding this email along.

Nothin’ says ‘LOVE’ like starting off the day with something warm and homemade in the tummy.

Mornings can be amazingly busy, weird and sometimes down right funny (in hindsight anyway) around our house, but when the kids told me they wanted to leave the house at 5:00 AM to go work out together, I kind of felt like a ‘bad mom’ because there was NO WAY I was going to get something homemade or warm in them before they left the house. I mean, come on. Be real.

What was I to do?

Well, after wrestling with my own perfectionism and annoying ideals of what a ‘good mom’ should do, I got to work. Then out of my test kitchen came the answer to at least the homemade part...(o: ...I relaxed on the ‘warm’ part...

Whole Grain Breakfast Cookies

Cookies for Breakfast? Sure! Sounds like a treat to start off the day to me. Cookies and milk, cookies and coffee, cookies and juice. Nice.

These quick, grab and eat-on-the-run Whole Grain Breakfast Cookies work great for rushing out the door late for work (or too early for any other human person to be coherent at some pre-dawn hour) and are full of nutrients, whole grains, good carbs and proteins to satisfy you while breaking your overnight fast.

They also work well as an afternoon snack.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Millers Grain House

WHOLE GRAIN BREAKFAST COOKIES

Time: 35 minutes total

Utensils and Items Needed:
Parchment paper
Cookie Sheet
2 mixing bowls
Measuring spoons and cups

Ingredients:

3/4 cup fresh milled soft wheat flour

1/2 cup fresh milled hard wheat flour

1/2 teaspoon baking soda

1 teaspoon cinnamon (optional, but use some spice)

1/2 teaspoon ground nutmeg or allspice

1/2 teaspoon salt

2 tablespoons of butter, melted

1/4 cup canola oil

1/4 cup sucanant or brown sugar

1/4 cup ecosweet organic cane crystals

1 egg

1/4 of any puree fruit or veggie (think baby food)*

1 teaspoon vanilla extract

2/3 cup whole rolled oats (toasted)**
1/3 -1/2 cup chopped nuts of your choice **
1/2 cup of bran breakfast cereal ***

1/2 cup dried fruits of your choice

* applesauce, apple butter, mashed bananas, or a jar of babyfood foods like carrots, pineapple-banana, etc....get creative to add nutrition.

**Toast oats and nuts together on a cookie sheet once oven is preheated for about 8-10 minutes while mixing other ingredients.

*** Raisin bran if you like raisins, or just the all bran cereal without fruit or grapenuts work well too.

Steps:

Pre-heat oven to 35O degrees being sure the rack is in the middle of the oven.

Watch those toasted oats and nuts carefully. Set a timer.

In the ‘dry’ bowl - put flours, baking soda, spices, and salt. Use whisk or fork to mix while dry.

In ‘wet’ bowl - combine butter, oil and sugars using a mixer until well mixed and fluffy looking. Beat about 1 minute. Add egg, fruit/veggie puree and vanilla then beat an additional 30 seconds.

Now mix flour into the ‘wet’ bowl and beat about 30 seconds only (don’t over mix - we don’t want tough cookies).

Now stir in (not beat) with fork or spoon the nuts, oats, cereal and dried fruit until just combined.

This cookie dough does not look like chocolate chip dough - it is ‘looser’ and more wet.

Line cookie sheet with parchment paper.

Drop batter in 3-4 tablespoon size dollups on paper with 3 inches between each. Wet hand and gently pat any hills down to level out cookie.

Bake about 12 minutes on center rack. When done, leave them on the sheet for 1 -2 minutes to cool, then transfer to a cooling rack. That will crisp up the bottom but not the whole cookie.

Repeat with remaining batter.

Makes about 12 good sized cookies for a fast and wholesome breakfast on the go.

Best Blessings and enJOY!
Donna Miller

Source: http://www.medicinenet.com

Recipes
Soups
Power Minestrone

Ingredients:

* 5 cups low-sodium beef broth (from packet reconstituted with water or canned)
* 3 carrots, diced
* 3 large outer celery stalks, sliced at a diagonal
* 1 onion, chopped
* 3 to 4 cloves garlic, minced or pressed
* 1 teaspoon dried basil, crushed
* 1/2 teaspoon dried oregano, crushed
* 1/4 teaspoon pepper
* 15 ounces can red kidney beans, drained and rinsed (or great Northern beans)
* 15 ounces can Italian-style stewed tomatoes (or regular stewed tomatoes)
* 2 cups zucchini pieces (zucchini halved lengthwise and sliced)
* 1/2 cup whole- or part-wheat macaroni (or similar shaped pasta)
* 4 tablespoons freshly grated parmesan cheese (optional)

Preparation:
1. In a large saucepan, combine broth, carrot, celery, onion, garlic, basil, oregano, and pepper. Bring to a boil; reduce heat. Cover; simmer for 15 minutes.
2. Stir in beans, tomatoes, zucchini, and macaroni. Return to boiling; cover and reduce heat to simmer. Cook 10 minutes more or until vegetables are tender.
3. Serve into serving bowls and sprinkle parmesan cheese over the top of each if desired.

Yield:
5 servings

Nutritional Information:
Per serving: 228 calories, 13.5 g protein, 38.5 g carbohydrate, 2.5 g fat (0 g saturated fat), 0 mg cholesterol, 10.5 g fiber, 618 mg sodium (if using less sodium beef broth). Calories from fat: 9%.

Last Editorial Review: 2/14/2006

http://www.medicinenet.com/script/main/art.asp?articlekey=59660&ecd=wnl_hlc_021909

Source: http://www.medicinenet.com

Recipes
Sandwiches: Soups
Winter Chicken & Barley Soup

Ingredients:

* 1 tablespoon olive or canola oil
* 1/2 cup chopped onion
* 1 cup chopped celery
* 2 cups sliced mushrooms (about 6 ounces)
* 1 tablespoon minced garlic
* 1 cup chopped carrots
* 1 1/2 cups chopped, cooked skinless chicken breast (about 7 ounces cooked)
* 5 cups low-sodium chicken broth
* 2/3 cup pearl barley
* 1/4 cup chopped fresh parsley (or 1 tablespoon parsley flakes)
* 1/3 slivered almonds, toasted (toast by heating over medium heat in nonstick frying pan, stirring often, until golden brown)
* Pepper to taste
* Salt to taste (optional)

Preparation:

1. Add oil to a large nonstick saucepan over medium heat. Stir in onions, celery, mushrooms, and garlic and saute until mushrooms are lightly browned (about 7 minutes).
2. Stir in carrots, chicken, and broth and bring to boil. Stir in the barley, cover the saucepan, and reduce heat to simmer. Cook for about an hour or until barley is just tender.
3. Turn off the heat and stir in parsley and almonds. Add pepper to taste and salt to taste if desired.

Yield:
6 servings

Nutritional Information:
Per serving: 246 calories, 18 g protein, 26 g carbohydrate, 9.5 g fat, 2 g saturated fat, 32 mg cholesterol, 6 g fiber, 156 mg sodium. Calories from fat: 33%.

Last Editorial Review: 1/8/2008

Article Link: http://diabetes.webmd.com/peripheral-neuropathy-8/foot-care
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The Pain of Diabetes: Peripheral Neuropathy
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Diabetic Nerve Pain: 10 Foot Care Tips to Protect Yourself

Diabetes can mean double trouble for your feet. First, diabetes can reduce blood flow to your feet, depriving your feet of oxygen and nutrients. This makes it more difficult for blisters, sores, and cuts to heal. And second, the diabetic nerve damage called peripheral neuropathy can cause numbness in your feet. When you can’t feel cuts and blisters, you’re more likely to get sores and infections.

If you don’t notice or treat the sores, they can become deeply infected, and lead to amputation. A sad reality: having a toe, foot, or lower leg surgically removed is 10 times more likely in people with diabetes.

Diabetic peripheral neuropathy can also cause sharp pain in your feet. You may become excruciatingly sensitive to the lightest touch, like the sheets on your bed.

Fortunately, a little TLC goes a long way in preventing foot problems from diabetes.
10 Tips to Protect Your Feet

Foot Care Tip 1. Check both feet daily.
Look over both feet carefully every day, and be sure you check between all of your toes. Blisters and infections can start between your toes, and with diabetic neuropathy, you may not feel them until they’ve become irritated or infected. If a physical challenge keeps you from checking your own feet, ask a family member to help.

Foot Care Tip 2. Wash with warm - not hot - water.
Wash both of your feet briefly each day with warm - not hot - water. You may not be able to feel heat with your feet, so test the water with your hands first. Avoid soaking too long in water, since waterlogged sores have a harder time healing. Dry your feet right away, and remember to dry gently between all of your toes.

Foot Care Tip 3. Make sure your shoes fit well.
It’s an investment worth making. Even the slightest rubbing or misfit shoe can cause a blister that turns into a sore that becomes infected and never heals. Buy better-fitting shoes, or try different socks, even at the most minor signs of redness or irritation, since you may not be able to feel when it’s getting worse. Before buying or putting on the shoes check your shoes for rough seams, sharp edges or other objects that could hurt your feet. And break your shoes in gradually.

Foot Care Tip 4. Skip the barefoot look.
Always wear shoes or slippers. Always wear socks with your shoes, since leather, plastics, and manmade shoe materials can irritate your skin and quickly bring on blisters. While you might prefer the look of hose, nylon knee-highs, or thin socks, you may find that these don’t give your toes or heels enough protection. Wear thicker socks to pad your feet and cushion any calluses or sore spots.

Foot Care Tip 5. Speak up.
Nerve damage can be unpredictable. Tell your doctor about any changes in sensation in your toes, feet, or legs. Speak up if you notice pain, tingling, a pins-and-needles feeling, numbness, or any other unusual signs - even if it seems trivial to you. There’s nothing small-potatoes about a potential foot amputation.
10 Tips to Protect Your Feet continued...

Foot Care Tip 6. Stay soft - but dry.
Your skin may be dry and cracked because of high glucose levels, and cracked skin means it’s easier for bacteria to get under your skin and harder for infections to heal. Use a small amount of skin lotion daily, but be sure your feet feel dry - not damp or sticky - afterwards. Try not to get the lotion in between your toes. Keep your toenails trimmed and filed smooth to avoid ingrown toenails. You may find it easier to trim your nails after using lotion, when your cuticles are softer. Use a pumice stone after showering or bathing to softly file corns or calluses.

Foot Care Tip 7. Try non-impact exercise.
Swimming, cycling, yoga, and tai chi are increasingly popular ways to exercise - with minimal impact on your feet. Talk with your doctor before starting an exercise program.

Foot Care Tip 8. Fix bunions, corns, and hammertoes.
If your big toe slants sharply in toward your other toes, with a big bump on the knuckle of your big toe, you’ve got a classic bunion. Corns are spots of thick, rough skin, where the tissue builds up on toes constantly barraged by too much rubbing or pressure. A buckled-under toe, called a hammertoe, can result from muscle weakness caused by diabetic nerve damage. All of these make it hard to fit shoes comfortably. But a good podiatrist can help you fix these problems and take better care of your feet.

Foot Care Tip 9. Consider fitted orthotics.
A podiatrist can also fit you with shoe inserts called orthotics to support your feet if your have diabetic nerve pain or the muscles have become weak from nerve damage. If pain or weakness is so severe that it’s too painful or even impossible to walk, a foot brace or orthopedic shoes might help. A podiatrist is your best source for these devices.

Foot Care Tip 10. Control your blood sugar.
The best treatment for nerve pain, ultimately, is to manage your diabetes well. In fact, a major study by the American Diabetes Association in 2006 showed that strict blood glucose control with intensive insulin therapy lowered the chances of having symptoms of peripheral neuropathy - tingling, burning, and pain - by 64%. While you can’t control whether or not you get diabetic nerve pain, you can help control your glucose levels with diet, exercise, and mediations if you need them.

Your feet are your source of independence - or at least its foundation. Give your feet a little tenderness, a little loving care, each day. And be sure to have your doctor take a good look at your feet during each of your diabetes checkups, in case you missed anything.

WebMD Medical Reference
View Article SourcesSources

SOURCES: Dace L. Trence, MD, endocrinologist, director of the Diabetes Care Center at the University of Washington Medical Center, Seattle. National Diabetes Information Clearinghouse (NDIC): “Prevent Diabetes Problems: Keep Your Feet and Skin Healthy,” “Prevent Diabetes Problems: Keep Your Nervous System Healthy,” and “Diabetic Neuropathies: The Nerve Damage of Diabetes.” American Diabetes Association: “Strict Blood Glucose Control Helps Prevent Nerve Damage in People with Diabetes.”
Reviewed by Brunilda Nazario, MD on August 29, 2008
© 2007 WebMD, Inc. All rights reserved.
©2005-2007 WebMD, Inc. All rights reserved.
WebMD does not provide medical advice, diagnosis or treatment.

Source: http://www.medicinenet.com

Top 10 Everyday Super Foods

These easy-to-eat foods are packed with multiple nutrients to help you stay healthy.

By Kathleen Zelman, MPH, RD/LD
WebMD Weight Loss Clinic - Feature

Reviewed By Louise Chang, MD

If only there were some kind of potion or pill that had everything you needed for weight loss and good health. Unfortunately, no such pill exists, but there is a solution — something that not only promotes wellness and weight control but tastes good, too. These multitasking “super foods” provide multiple disease-fighting nutrients, fill you up so you can enjoy plenty of food without excess calories, and are easy to include in everyday meals. After all, what good is a super food that is hard to find, difficult to prepare, and the kids won’t eat?

Eaten regularly, these foods will help you satisfy the recommendations of the U.S. government’s 2005 Dietary Guideline, giving you nutrients that are typically missing from American diets. According to the Guidelines, Americans need to eat more fruits, vegetables, whole grains, and low-fat dairy products.

Of course, experts are quick to point out, this list of top 10 super foods by no means includes all the nutritious foods that should be part of a healthy diet.

“What is ultimately the most important to good health is a dietary pattern that includes all these foods, along with a wide variety of other nutritious foods and regular physical activity,” says Tufts University researcher Alice Lichtenstein, DSc.

And don’t forget that portion size matters, even when it comes to healthy foods. You can take more liberties when eating simply prepared vegetables, but you should take care to eat other super foods in sensible portions.

“Foods like nuts are nutrient rich, but if you overeat them you can pack on the pounds, and that defeats the purpose,” says Elisa Zied, MS, RD, author of Feed Your Family Right!

Top 10 Multitasking Super Foods

Low fat or fat-free plain yogurt is higher in calcium than some other dairy products and contains a great package of other nutrients, including protein and potassium. It can also be enhanced with other good-for-you substances. “Yogurt is a vehicle food that can be enriched with probiotics for a healthy balance of bacteria in your gut, and beneficial, heart-healthy plant stanols,” says Zied. “And lactose sensitive people may tolerate yogurt better than milk.” Look for plain yogurt fortified with vitamin D, and add your own fruit to control sweetness and calories. Versatile yogurt can also be used in entree and bakery recipes, in dips for veggies, etc. Don’t like yogurt? Skim milk is another super dairy food that has only 83 calories per cup and is easy to slip into coffee to help you get one of the recommended three servings of dairy each day. “Dairy foods contain practically every nutrient you need for total nutrition — and in just the right balance,” says bone health expert, Robert Heaney, MD. “No other food group in the diet is as complete or as economical.”

Eggs make the list because they are nutritious, versatile, economical, and a great way to fill up on quality protein. “Studies show if you eat eggs at breakfast, you may eat fewer calories during the day and lose weight without significantly affecting cholesterol levels,” says Elizabeth Ward, MS, RD, author of The Pocket Idiot’s Guide to the New Food Pyramids. Eggs also contain 12 vitamins and minerals, including choline, which is good for brain development and memory. Enjoy them at any meal or hard-cooked as a portable snack.

Nuts have gotten a bad rap because of their high fat content. But their protein, heart-healthy fats, high fiber, and antioxidant content earn them a place on the top 10 list. The key to enjoying nuts, experts say, is portion control. “All nuts are healthful in small doses, and studies show they can help lower cholesterol levels and promote weight loss,” says Today Show nutritionist Joy Bauer, MS, RD. “I like pistachio nuts because they also contain plant sterols and it takes longer to crack the shell and eat them, making it easier to control the portion. Whether you prefer pistachios, almonds, peanuts, walnuts, or pecans, an ounce a day of nuts help fill you up. Nuts add texture and flavor to salads, side dishes, baked goods, cereals, and entrees. They taste great alone, too. Zied recommends putting together your own “100-calorie packs” of nuts for easy and portable snacks. Kiwis are among the most nutritionally dense fruits, full of antioxidants, says Ward. “One large kiwi supplies your daily requirement for vitamin C,” says Ward. “It is also a good source of potassium, fiber, and a decent source of vitamin A and vitamin E, which is one of the missing nutrients, and kiwi is one of the only fruits that provides it.” The sweet taste and colorful appearance of kiwis makes it easy to slice in half, scoop out with a spoon and enjoy alone, or slice it into desserts, salads, or side dishes. Kiwifruit can also have a mild laxative effect due to their high fiber content.

Quinoa is now readily available in many supermarkets and is one of the best whole grains you can eat, according to Zied. “It is an ancient grain, easy to make, interesting, high in protein (8 grams in 1 cup cooked), fiber (5 grams per cup) and a naturally good source of iron,” she says. Quinoa (pronounced keen-wa) also has plenty of zinc, vitamin E, and selenium to help control your weight and lower your risk for heart disease and diabetes, she says. Quinoa is as easy to prepare as rice and can be eaten alone or mixed with vegetables, nuts, or lean protein for a whole-grain medley. Try to make at least half your daily grain servings whole grains. In addition to quinoa, try barley, oats, buckwheat, whole wheat, wild rice, and millet.

Beans, beans, good for your heart — really! Beans are loaded with insoluble fiber, which helps lower cholesterol, as well as soluble fiber, which fills you up and helps rid your body of waste. They’re also a good, low-fat source of protein, carbohydrates, magnesium, and potassium. Bauer favors edamame (whole soybeans) because they also contain heart-healthy omega-3 fatty acids. Beans can easily substitute for meat or poultry as the centerpiece of a meal, says Bauer, but they also work as a side dish, or tossed into soups, stews, or egg dishes. The U.S. Dietary Guidelines recommend 3 cups weekly.

Salmon is a super food because of its omega-3 fatty acid content. Studies show that omega-3 fatty acids help protect heart health. That’s why the American Heart Association recommends eating fatty fish like salmon twice weekly. Salmon is low in calories (200 for 3 ounces) has lots of protein, is a good source of iron, and is very low in saturated fat. You can simply grill or bake it, top it with salsas or other low-fat sauces, or serve it on top of salad greens. If you don’t like salmon, Lichtenstein recommends eating other kinds of fish, like canned tuna. And what about the mercury content? (Mercury is known to accumulate in fish.) “The benefits of eating salmon or other fatty fish twice weekly far outweigh any risks, but if you are concerned, check with your doctor,” says Zied.

Broccoli is one of America’s favorite vegetables because it tastes good and is available all year long. It’s a rich source of vitamin A, vitamin C, and bone-building vitamin K, and has plenty of fiber to fill you up and help control your weight. “Some people think beta-carotene (vitamin A) is only found in orange and yellow vegetables, but broccoli is an excellent source,” says Ward. You can eat broccoli raw, lightly steamed, stir-fried, roasted, or grilled. Eat it as a side dish, or toss into grains, egg dishes, soups, and salads.

Sweet potatoes are a delicious member of the dark orange vegetable family, which lead the pack in vitamin A content. Substitute a baked sweet potato (also loaded with vitamin C, calcium, and potassium) for a baked white potato. And before you add butter or sugar, taste the sweetness that develops when a sweet potato is cooked — and think of all the calories you can save over that loaded baked potato. “If we eat more foods like sweet potatoes that are rich sources of potassium, and fewer high-sodium foods, we can blunt the effect of sodium on blood pressure and reduce bone loss,” says Zied. Other dark orange vegetable standouts include pumpkin, carrots, butternut squash, and orange bell peppers.

Berries pack an incredible amount of nutritional goodness into a small package. They’re loaded with antioxidants, phytonutrients, low in calories, and high in water and fiber to help control blood sugar and keep you full longer. And their flavors satisfy sweets cravings for a fraction of the calories in baked goods. Blueberries lead the pack because they are among the best source of antioxidants and are widely available. Cranberries are also widely available fresh, frozen, or dried. All can add flavor and nutrition to numerous dishes, from salads and cereals to baked goods and yogurt.

Published November 19, 2007.

SOURCES: Robert P. Heaney, MD, John A. Creighton University Professor, Creighton University. Joy Bauer, MS, RD, author, Joy Bauer’s Food Cures; nutritionist, the Today Show. Elizabeth Ward, MS, RD, author, The Pocket Idiot’s Guide to the New Food Pyramid. Elisa Zied, MS, RD, spokeswoman, American Dietetic Association; author, Feed Your Family Right! U.S. Department of Agriculture’s 2005 U.S. Dietary Guidelines. Alice Lichtenstein, DSc, Stanley N. Gershoff Professor of Nutrition Science and Policy, Friedman School of Nutrition Science, Tufts University. Asia Pacific Journal of Clinical Nutrition, June 2002; vol 11, issue 2: pp164-168.

© 2009 MedicineNet, Inc. All rights reserved.
MedicineNet does not provide medical advice, diagnosis or treatment. See additional information

Source: http://www.medicinenet.com

Cheap and Healthy Brown-Bag Lunch Ideas (for Grownups)

10 workday lunches that will save you time, money, and calories.

By Kathleen M. Zelman, MPH, RD/LD
WebMD Weight Loss Clinic - Feature

Reviewed By Louise Chang, MD

Taking a healthy lunch to work is one of the simplest ways to trim your budget. Most people think nothing of spending $10 or so for a restaurant lunch, but over the course of a month — or a year — the expense can really add up.

Beyond the cost savings, most meals packed at home are healthier than foods at restaurants. When we eat out, we’re often faced with whopper portions and fattening extras — like the french fries that routinely come with sandwiches. But when you pack lunch at home, you can control your portions and choose healthier ingredients.

Still, unless you’re willing to eat the same peanut butter sandwich day in and day out, it’s easy to run out of ideas and fall back into the restaurant rut. So WebMD asked the experts to recommend healthy, creative lunch ideas that are not only cheap, but easy to prepare.

What Makes Up a Healthy Lunch?

First of all, make sure your lunch is balanced, experts recommend. Lunches that include some lean or low-fat protein along with carbohydrates will keep your body fueled for the afternoon, says Connie Diekman, RD, president of the American Dietetic Association.

“The combination of protein and fiber from whole grains, beans, nuts, vegetables and/or fruit will give you the most satisfying and nutritious combination of foods that will keep you feeling full until dinner,” she says

If you love sandwiches, use a variety of whole-grain breads, pitas, and wraps. Choose lean fillings like sliced eggs, tuna fish, cheese or lean meats. Then jazz up your sandwiches with assorted greens, fresh basil, sprouts, sliced cucumbers, onions, and/or tomatoes.

But sandwiches are far from your only option when you’re brown-bagging it. Last night’s dinner, hard boiled eggs, vegetarian wraps, cereal — anything you enjoy at home can be packed up and eaten for lunch.

In fact, you might want to make extra food for dinner so you’ll have leftovers to bring for lunch, experts suggest. “Leftovers are the perfect food to pack and take for lunch because you can control the portions and calories in the meal to ensure it will be nutritious, filling and delicious,” says Diekman.

For example, she suggests packing the leftovers of a black bean, brown rice and salsa dinner casserole, topped with shredded cheddar cheese, into a reusable container that can be microwaved at the office. Add some carrot, celery, and pepper strips for a hearty and satisfying lunch.

To take this idea a bit further, try cooking in bulk. On the weekend, make a big pot of chili, soup, or rice and beans and freeze into individual portions that are ready to take to work in a flash.

Convenience foods can also make quick and easy lunches. Canned soups and frozen meals can be inexpensive, especially if you stock up when they’re on sale, and all you have to do is grab one when you’re running out the door. Pair these portion-controlled items with a side salad or piece of fruit to provide enough calories to keep you feeling full.

10 Easy Lunch Ideas

American Dietetic Association spokesperson Angela Ginn-Meadow, RD, says planning ahead is essential for quick lunch assembly. “A planned menu with all the ingredients in the kitchen will make it easy to put together tomorrow’s lunch after dinner,” she says.

She compiled this grocery list for a week’s worth of lunches costing $5 or less a day (assuming you already have salad dressings on hand):

Whole wheat pita bread
Romaine lettuce
2 tomatoes
1 cucumber
1 bag baby carrots
1 bag of apples & oranges
1 can of light tuna in water
1 can of salmon (split for two meals)
1 prepared grilled chicken
3 cans of low-sodium, broth-based soup

With this list of foods, you can prepare:

* 1 pita with lettuce and grilled chicken with light Caesar dressing; baby carrots; and an apple.
* Salmon lettuce wraps with light sesame Asian dressing; 1 can of broth-based soup; and an orange.
* Tomato & cucumber salad with olive oil and vinegar; tuna salad on pita; baby carrots; and an apple.
* 1 can of soup; and grilled chicken on a bed of romaine with sliced apple and light vinaigrette.
* Garden salad with salmon, tomato, cucumber, and baby carrots; an orange; and 1 can of soup.

Diekman offers 5 more cheap lunch options that are also simple to prepare:

* Whole-wheat tortilla wrap of hummus, lettuce, sliced tomatoes, feta cheese and black olives; plus a carton of fat-free vanilla yogurt, and berries.
* Whole wheat pita stuffed with vegetarian refried beans, salsa, lettuce and shredded cheddar cheese; and apple slices with peanut butter.
* A green salad loaded with canned chunk light tuna, carrot strips, pepper slices, tomato wedges, red beans, and dried cranberries topped with balsamic vinaigrette; with a cup of low fat chocolate milk.
* A peanut butter and banana sandwich on whole wheat bread; a piece of fresh fruit; and low fat yogurt.
* Whole-wheat tortilla roll with sliced turkey, sliced low-fat mozzarella cheese, red pepper strips, and lettuce leaf (chill and slice into bite size pieces); with fruit salad and a glass of skim milk.

To save money on beverages, use the water cooler at work instead of buying bottled water or a soda from the vending machine. And bring coffee in a to-go mug instead of stopping at your favorite coffee shop. Got a sweet tooth after lunch? Have fruit, a few pieces of hard candy, or a few low-fat Graham crackers or vanilla wafers.

Keep Your Lunch Healthy and Safe

Don’t forget: Lunches that include meat, fish, poultry, or dairy need to kept refrigerated. Toss your lunch in the refrigerator at work. If you don’t have access to refrigeration, invest in a lunchbox, Thermos, reusable plastic containers, plastic baggies, and ice packs to keep your lunch at the proper temperature.

Published June 27, 2008.

SOURCES:
Connie Diekman, MEd, RD, director of university nutrition, Washington University, St. Louis; president, American Dietetic Association.
Angela Ginn-Meadow, RD, spokeswoman, American Dietetic Association.

Last Editorial Review: 7/16/2008

Source: http://www.medicinenet.com

Tricks and Recipes for Make-Ahead Meals

Make-ahead meals let you serve home-cooked dishes even on the most hectic day.

By Elaine Magee, MPH, RD
WebMD Weight Loss Clinic - Feature

Reviewed By Kathleen Zelman, MPH, RD/LD

Action-packed weeknights, overscheduled weekends, days when you have too much to do before guests come over or before you go to someone else’s house with a dish in hand — there are plenty of times when “make-ahead” meals can come to the rescue.

Make-ahead meals put you in control of your schedule. You do the preparation when you have some extra time, then you’re rewarded with a quick, home-cooked meal when things get hectic later in the day, week, or month.

Since dinnertime is often a hectic time for families, Janice Bissex, RD, author of The Mom’s Guide to Meal Makeovers, says it can really help for moms or dads to make all or part of the meal in advance.

“Prepping ingredients to toss together at the last minute or assembling the full meal for reheating can make the dinner hour more relaxed and manageable,” Bissex tells WebMD in an email interview.

There are several ways to make your meals ahead of time. You can assemble them early and keep in the refrigerator until you’re ready to pop them in the oven. Or you can completely cook your meal, freeze or refrigerate it, then just warm it up at mealtime. Some make-ahead meals don’t even require baking — like main-dish green salads or pasta salads.

Paulette Mitchell, author of 13 cookbooks including A Beautiful Bowl of Soup, says her favorite strategy for make-ahead meals is to plan a soup and salad menu.

“All soups often benefit from being made ahead because standing time allows the flavors to blend,” she says. Further, she says, most homemade salad dressings taste better when they are made a day in advance.

If you’ve got a slow cooker, you’ve got a leg up on make-ahead meals. Judith Finlayson, author of The Healthy Slow Cooker, calls the slow cooker the most effective time manager a cook can have.

“You can get all the ingredients prepped and even partially cooked, in most cases for up to two days ahead,” she says.

Many slow-cooker recipes are suited to being prepared ahead of time, she says. Slow-cooker dishes like stews and chili also lend themselves to being frozen or refrigerated and reheated.

“You can do “big batch” cooking and have dinner for a second night during the week,” she says. “Eat a portion on the day it is cooked, and freeze the rest for future meals.”

Make-Ahead Meals for Breakfast or Brunch

Here are four make-ahead breakfast or brunch options for the next time you have to feed a crowd fast first thing in the morning:

1. Crepes. Just cook the crepes the day before and keep them in a sealed bag — or wrapped well in foil — in the refrigerator. Fill them with a mixture of fruits or assorted jams the next morning. Or add a ham and cheese filling, then heat them up. You can have the filling ingredients chopped and shredded and ready to go the night before, too.

2. Strata. Strata is an overnight breakfast entree by design. You’re supposed to let it sit in the refrigerator, then bake in the morning. Thus it’s a perfect make-ahead option.

3. Quiche. Quiche can be served warm or cold. Just bake it the day before, and, if you want to serve it warm, heat it up in the microwave.

4. Breakfast Breads, Coffee Cakes, and Muffins. You can always make bakery items ahead and serve them cold or warmed up in the microwave. To round out the breakfast or brunch, have fresh fruit ready to serve with it. You might also want to cook up a plate of light breakfast sausage, grilled Canadian bacon, or lean ham — all of which can be warmed up in the microwave in two minutes.

Make-Ahead Meals for Dinner

Here are a few dinner dishes that are well suited to making ahead of time:

* Most casserole-type dishes lend themselves to being made ahead, like tuna noodle casserole, au gratin style potatoes, chicken enchiladas, or a creamy chicken and rice dish.
* Stew-type dishes, cooked and kept in the refrigerator, are ideal for warming up on demand — a serving or two (or more) at a time.
* If the ingredients are already cooked, cut, and ready, you can toss main-dish green salad together in less than 5 minutes.
* Chilled pasta and rice salads (and salads made with other whole grains) are perfect when you need a cool dish to serve with virtually no time to spare.
* Some mostly meat (or fish) dishes, like meatloaf, chicken Parmesan, and crab cakes, can also be made ahead and then cooked or reheated.

Recipes for Make-Ahead Meals

To get you thinking of all the dishes that you can make now and eat later, here are a few entree recipes to get you started!

Ragu Bolognese

This sauce tastes even better the day after you make it. Just keep it in a covered container in the refrigerator and warm it up to serve over hot noodles. You can even make the noodles ahead of time and warm both up together when the time is right.

1 1/2 tablespoons extra-virgin olive oil
3/4 cup minced onion
1/2 cup minced celery
1/3 cup minced carrot
1 pound extra-lean ground beef
2 ounces pancetta bacon, finely chopped
1/2 cup fat-free half-and-half or whole or low-fat milk
1 1/2 cups tomato sauce (or bottled marinara sauce)
1 1/2 cups beef broth
5 cups cooked and drained whole-grain blend spaghetti noodles

* Heat olive oil in a large, nonstick saucepan over medium-high heat. Add onion, celery, and carrots and saute until soft. Add beef and pancetta, stir, and cook the vegetable-meat mixture until meat is nicely brown (about 15 minutes). While it’s cooking, break the beef up into smaller pieces with spatula or spoon.
* Pour in the half-and-half or milk, and cook until most of the milk has evaporated (about 5 minutes).
* Add to slow cooker and stir in tomato sauce and beef broth. Cook on LOW for at least 3 hours (but will be fine for 8-10 hours). Or, stir the tomato sauce and broth into the large saucepan with the meat and vegetable mixture, cover, and simmer for 30 minutes.
* Meanwhile, start boiling water for the pasta. Add noodles and boil until al dente (just barely tender) and drain well. Serve meat sauce over cooked and drained noodles.

Yield: 5 servings
Per serving: 399 calories, 27 g protein, 47 g carbohydrate, 12 g fat, 3.5 g saturated fat, 33 mg cholesterol, 7 g fiber, 930 mg sodium. Calories from fat: 28%.

Chicken Florentine Pie

2 cups shredded, skinless roasted chicken breast (you can use a roasted chicken from the store)
2 cups cooked brown rice (you could also use 1 pouch of microwavable frozen brown rice, or instant brown rice)
1/2 teaspoon dried sage
1 teaspoon dried basil
3/4 teaspoon parsley flakes or 2 teaspoons fresh, finely chopped parsley
1/2 cup chopped sweet or white onion (or chopped green onion)
10-ounce package frozen chopped spinach, thawed in microwave and drained well
1 1/2 cups part-skim ricotta
1/2 teaspoon black pepper
1/3 cup shredded Parmesan cheese
3 tablespoons prepared pesto (i.e. from frozen section), OPTIONAL

* If baking right away, preheat oven to 400 degrees. Coat a 9-inch deep-dish pie plate with canola cooking spray.
* Add shredded chicken, brown rice, herbs, onion, spinach, ricotta cheese, pepper, and Parmesan to large mixing bowl and gently mix together well with spoon.
* Spoon the mixture into the prepared baking dish and cover with foil. Keep the covered dish in the refrigerator until ready to bake.
* When ready to bake, place covered dish in preheated oven and bake for 30 minutes. Remove the foil; spread pesto over the top of the dish, and bake about 10 minutes longer.

Yield: 6 servings
Per serving (without pesto): 260 calories, 26 g protein, 21 g carbohydrate, 7.8 g fat, 4 g saturated fat, 61 mg cholesterol, 3 g fiber, 175 mg sodium. Calories from fat: 27%. (With pesto): 299 calories, 27 g protein, 22 g carbohydrate, 11 g fat, 5 g saturated fat, 63 mg cholesterol, 3 g fiber, 227 mg sodium. Calories from fat: 34%.

Alfredo Potato Lasagna

If you want to make eight servings of this dish, double the ingredients and use a 9 x 13-inch baking pan. To make it ahead of time, just prepare the dish up to Step 5. I used Classico Roasted Garlic Alfredo (in 16-ounce jar) for the recipe and it worked very well. If you don’t want to use tuna, you can substitute 1 1/2-cups of any shredded meat, such as roasted chicken or grilled salmon.

3/4 cup (6 ounces) bottled Alfredo sauce (choose a brand with no more than 6 grams fat per 1/4 cup serving)
1/2 cup fat-free half-and-half or low-fat milk
1 1/2 pounds potatoes, cut widthwise into 1/8-inch thick slices
3 tablespoons shredded Parmesan cheese
1/4 teaspoon black pepper (or more if you like)
12-ounce can albacore tuna (in water), drained
1 cup frozen peas or edamame, lightly thawed
1 cup shredded part-skim Jarlsberg or reduced-fat Swiss cheese (or use gruyere, smoked gouda, or white cheddar)

* Preheat oven to 400 degrees if you’re baking the dish right away. Coat a 9 x 9-inch baking dish with canola cooking spray.
* Add Alfredo sauce and milk to a medium bowl and whisk together until smooth. Spread a heaping 1/4 cup of the sauce in the bottom of the baking dish. Layer one-third of the potatoes over the sauce and sprinkle with a dash or two of pepper.
* Add Parmesan cheese, tuna, peas or edamame, and shredded cheese to a large bowl and toss to mix well. Spread half the tuna mixture over the potatoes in the dish. Top with a heaping 1/4 cup of sauce, then half the remaining potato slices. Top with more black pepper and the remaining tuna mixture.
* Finish by spreading a heaping 1/4 cup of the sauce on top, then the remaining potato slices. Pour the remaining Alfredo sauce over the top. If you aren’t baking right away, cover with foil and keep in refrigerator until ready to bake.
* When ready to bake, keep the dish covered with foil and bake in preheated oven for 45 minutes. Then uncover the dish, reduce heat to 350 degrees, and bake about 20 minutes more or until potatoes are tender. Let stand about 10 minutes before serving.

Yield: 6 servings
Per serving (using Classico Roasted Garlic Alfredo): 342 calories, 26 g protein, 36.5 g carbohydrate, 10.8 g fat, 4.8 g saturated fat, 41 mg cholesterol, 5.5 g fiber, 534 mg sodium. Calories from fat: 28%.

Published September 7, 2007.

SOURCES: Judith Finlayson, author, The Healthy Slow Cooker. Paulette Mitchell, author, A Beautiful Bowl of Soup. Janice Bissex, MS, RD, author, The Mom’s Guide to Meal Makeovers.

Last Editorial Review: 9/7/2007

Source: http://www.medicinenet.com

Vegetable of the Month: Edible Cactus!

Public Information from the CDC
WebMD Weight Loss Clinic

Reviewed By Michael Smith, MD

Edible cactus is also known as nopales (no-PAHles), nopalitos or cactus pads. This vegetable is popular in Mexico and other Central American countries, parts of Europe, the Middle East, India, North Africa and Australia. Its popularity is increasing in the United States where it can be found at Mexican grocery stores, specialty produce markets and farmer’s markets.

Edible cactus is characterized by its fleshy oval leaves (typically called pads or paddles) of the nopal (prickly pear) cactus.

With a soft but crunchy texture that also becomes a bit sticky (not unlike okra) when cooked, edible cactus tastes similar to a slightly tart green bean, asparagus, or green pepper.

Cactus pads contain beta carotene, iron, some B vitamins, and are good sources of both vitamin C and calcium.
What is the difference between cactus leaves (edible cactus or nopales)and the prickly pear?

As part of the cactus plant, the prickly pear is a fruit that is 2 to 4 inches long and shaped like an avocado. Its skin is coarse and thick, not unlike an avocados and it ranges in color from yellow or orange to magenta or red. Tubercles with small prickly spines can be found on the prickly pear’s skin. This fruit’s flesh, which ranges in color also from yellow to dark red, is sweet and juicy with crunchy seeds throughout.

The prickly pear can be diced like pineapple and used as a topping on yogurt or cereal or blended into a smoothie.

Availability, Selection, and Storage

Edible cactus is available year-round with a peak in the mid-spring and the best season from early spring through late fall. When buying edible cactus, choose small, firm, pale green cacti with no wrinkling. Be sure to pick cacti that are not limp or dry. Very small paddles may require more cleaning because their larger proportion of prickers and eyes.

Edible cactus can be refrigerated for more than a week if wrapped tightly in plastic.
Edible cactus is also sold as:

* Canned - pickled or packed in water
* Acitrones - candied nopales, packed in sugar syrup and available in cans or jars.

Cactus (Serving Size: 86 g)
Amounts Per Serving
% Daily Value
Calories 15
Calories from Fat 0
Total Fat 0g
0%
Sodium 20mg
1%
Total Carbohydrate 3g
1%
Dietary Fiber —g
—%
Sugars —g
Protein 1g
Vitamin A
8%
Vitamin C
15%
Calcium
15%
Iron
2%

* Percent Daily Values are based on a 2,000 calorie diet.

Preparation

The edible cactus you buy should be de-spined though you will need to trim the “eyes,” to remove any remaining prickers, and outside edges of the pads with a vegetable peeler. Trim off any dry or fibrous areas and rinse thoroughly to remove any stray prickers and sticky fluid.

Edible cactus can be eaten raw or cooked. To cook, steam over boiling water for just a few minutes (if cooked too long they will lose their crunchy texture). Then slice and eat! Cactus can also be cut and sauteed in butter or oil for a few minutes.

Steamed cactus can be added to scrambled eggs and omelets, or diced fresh and added to tortillas. They can also be substituted for any cooked green in most dishes.

The pads can be served as a side dish or cooled and used in salads. They taste especially good with Mexican recipes that include tomatoes, hot peppers and fresh corn.
Make Edible Cactus Part of Your 5 A Day Plan

* Cut up and add to salads.
* Dice and add to your favorite salsa recipe or any store
* bought salsa.