Thursday, January 31, 2008

mango! to your health

Mangoes deliver major amounts of antioxidants, which protect against heart disease and cancer. Generous quantities of vitamin A and fiber and a small (but helpful) amount of vitamin E.

Mango Ice

2 cups mango puree
2 tablespoons lime juice
1/4 cup sugar
1/2 cup water
1 egg white

Mix the mango puree with the lime juice. Simmer the sugar and water toghether for 5 minutes to make a syrup. Cool. Add to the mango puree, mixing thoroughly. Beat the egg white until it stands in peaks. Fold into the mango mixture. Freeze until firm. Every half hour during the freezing process, stir the mixtur, scraping into the center the ice crystals that form. The finished ice should have a snowy texture.

Mango Recipes

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Wednesday, January 30, 2008

Get smart with these healthy cookbooks

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Tuesday, January 29, 2008

healthy ingredients - Squash


butternut has more beta-carotene, a potent cancer fighter, than any other type of squash. One cup meets a person's vitamin A needs for the day and provides a healthy dose of the vitamin C and potassium requirements. Not bad for 82 calories.

Baked Butternut Squash

1 butternut squash
2 tablespoons lime juice
Salt and pepper

Preheat oven to 350 degree. Place whole squash onto an ungreased baking sheet, and prick in a few places. Bake for one hour. Cut in half lengthwise and remove fibers and seeds. Season each half with lime juice, salt, and pepper. Cut each half in half.

Squash Recipes

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Sunday, January 27, 2008

healthy ingredients - quinoa

Quino's protein contains healthy amounts of all the essential amino acids and it's gluten-free. It's also an excellent source of iron and magnesium and a good source of many of the B vitamins and calcium. Rinse quinoa before cooking it to remove the soapy, bitter coating.

Quinoa Salad

1 cup water
1 cup apple juice
1/2 teaspoon cinnamon
1 cup quinoa, well rinsed and drained
2 apples, diced
1 cup chopped celery
1/2 cup dried cranberries
1/2 cup chopped walnuts
1 cup vanilla yogurt

Place water, apple juice, cinnamon and rinsed quinoa in a saucepan and bring to a boil over high heat. Reduce heat, cover and simmer until liquid is absorbed. Cool, transfer quinoa to a large mixing bowl and refrigerate, covered, at least 1 hour. Add apples, celery, dried cranberries and walnuts to quinoa. Mix well. Fold in yogurt.

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Saturday, January 26, 2008

condiments calorie chart

Everyone loved our beverage calorie chart so much we decided to post again. This time with condiments. Here is the calorie and fat gram counts for some of the more popular ones.

Mayo 90 calories, 10 fat grams
Pesto 75 calories, 7 fat grams
Ranch Dressing 75 calories, 7.5 fat grams
Italian Dressing 43 calories, 4 fat grams
Honey Mustard 30 calories, 0 fat grams
Barbecue Sauce 24 calories, 0 fat grams
Hummus 23 calories, 0 fat grams
Relish 20 calories, 0 fat grams
Ketchup 15 calories, 0 fat grams
Yellow Mustard 9 calories, .5 fat grams
Salsa 5 calories, 0 fat grams

Considering salsa is so tame, check out the Salsa Recipes

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Thursday, January 24, 2008

healthy ingredients - edamame


Edamame are rich sources of isoflavones, compounds that may help reduce cholesterol, fight cancer and strengthen bones. They're also a great source of protein, fiber and B vitamins. Look for plump, dark green pods about two inches long. To prepare for snacking, rub the pods with kosher salt to remove as much fuzz as possible, then boil or steam the beans until just tender.

4 cups shelled edamame
10 garlic cloves, peeled
1 1/2 teaspoons lemon juice
3/4 teaspoon salt
1/8 teaspoon black pepper

Bring 2 quarts water to a boil in a medium saucepan over medium-high heat; add edamame and garlic. Cook for 5 minutes. Drain in a colander over a bowl, reserving 1/2 cup liquid. Combine edamame, garlic, 1/2 cup cooking liquid in a food processor, and process until smooth. Add lemon juice, salt, and pepper, and combine.

175 Calories; 5 Fat grams

Edamame Recipes

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Wednesday, January 23, 2008

healthy cooking substitutions

INSTEAD OF: USE:

Ham hocks Turkey thighs
Pork bacon Turkey bacon, lean ham, Canadian bacon
Lard, butter Small amount of vegetable oil
Pork sausage Ground turkey breast
Bouillons and broths Low sodium bouillon and broths
Cream Evaporated skim milk
Cheese Low fat or lite cheese
High fat cut of beef Round steak, rump roast, sirloin tip, pot roast, extra lean ground beef
High fat cut of pork Tenderloin, sirloin roast or chop, center cut loin chops

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Monday, January 21, 2008

healthy ingredients - turkey

A 3.5-ounce serving (without the skin) has a modest 3.5 grams of fat. Plus it delivers protein, B vitamins, zinc and the antioxidant selenium.

Turkey Recipes

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Sunday, January 20, 2008

healthy menu ideas

For Breakfast
Spread a thin layer of peanut butter on whole-wheat toast; top with apple slices
Make a breakfast yogurt by mixing nonfat yogurt with fresh fruit and a cereal.
Add non-fat dry milk to Pancake, waffle, French toast batters - top with fruits
Serve low-fat cottage cheese with fruit, sprinkle with crushed cereal flakes

Sandwiches
Fill pita bread with veggies and tuna salad or turkey
Microwave a skinned and boned chicken breast and serve on a bun. Top with lettuce and a tomato slice or try barbecue sauce. Try tuna salad made with water packed tuna and reduced calorie mayonnaise or low calorie ranch.

Lunch and Dinner
Make a cold plate of slice fresh fruit with low fat cottage cheese or sliced lean meats, low fat cheese, and vegetables.
Fill heated tortilla with beans and top with salsa. Serve with yogurt, lettuce, and tomatoes- sprinkle with shredded cheese.
Top a baked potato with low fat canned chili. Add onions and small amount cheese.
Make a stir-fry using lean meats, seafood, or poultry and add some vegetables.

Desserts and Snacks
Top angel food cake with fresh fruit and whipped topping.
Layer Jello with pudding and fruited yogurt
Choose light popcorn or fat-free pretzels.
Top rice cakes with low-sugar jam and peanut butter
Have non-fat yogurt with berries- serve with vanilla wafers, gingersnaps, graham crackers, animal crackers, fig cookies.

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Saturday, January 19, 2008

healthy cooking techniques

When cutting back on sodium, fat, and cholesterol, how you cook is just as important as what you cook. You can prepare foods with little or no oil for a healthier way of cooking.

Bake: Since baking generally does not require that you add fat to the food, it is a great alternative for cooking.

Microwave: This is a good alternative because it's fast and doesn't add any fat or calories.

Steam: Steaming is a way to keep all the nutrients in the food as well as the flavor.

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Thursday, January 17, 2008

Healthy Ingredients - Bok Choy


With more cancer-fighting antioxidants than many of its siblings (plus vitamin C, folate, beta-carotene, calcium and fiber), bok choy deserves to be more widely known.

4 bunches baby bok choy (basically, 1 bunch per person)
2 slices ginger
2 tablespoons soy sauce
1 teaspoon sugar
1/4 teaspoon salt
1/4 cup water
sesame oil
1 1/2 tablespoons vegetable oil

Cut the stalk diagonally and cut the leaves across. Heat wok and add oil. When oil is ready, add ginger and stir-fry until aromatic. Add bok choy, adding stalks and then leaves. Stir in soy sauce, sugar, and salt, and stir-fry on high heat for 1 minute. Add water, cover wok and simmer for about 2 minutes. Stir in sesame oil and serve.

Bok Choy Recipes

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Wednesday, January 16, 2008

nothing beats an almond


Did you know one ounce of almonds gives you more iron than spinach, more fiber than any other nut, and more potassium than a banana. Almonds have zero cholestrol and a ton of nutrients such as protein and vitamin E. They're low in saturated fat and cholestrol free. Plus, they're a nice snack when you're hungry because they'll satisfy you.

Spiced Almonds

heat 2 teaspoons olive oil, 3/4 teaspoon five-spice powder and 1/4 teaspoon salt until fragrant. add 1 cup of almonds and toss to coat. transfer to baking sheet and bake at 350 for 8 minutes.

an alternative is to use 1 teaspoon paprika, 1/4 teaspoon allspice instead of the five-spice powder.

Almond Recipes

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Tuesday, January 15, 2008

9 tips for healthy eating

Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods.

Maintain a healthy weight. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. Regular exercise is also important to maintaining a healthy weight.

Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy.

Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.

Reduce, don't eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them. Identify major sources of these ingredients in your diet and make changes, if necessary.

Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.

Know your diet pitfalls. To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat for three days. Then check your list.

Make changes gradually. Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes.

Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods.

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Monday, January 14, 2008

best and bad bet foods

best bets:
- pretzels, popcorn
- nuts, fresh fruit
- shrimp, salmon
- veggies
- sorbet, sherbert
- cider, mimosa, bloody mary

bad bets:
- chips, dips, fried foods
- candy
- wings
- creamy soups
- sausage
- ice cream

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Sunday, January 13, 2008

15 minute healthful stirfry

3/4 pounds boneless beef round steak
1 teaspoon oil
1/2 cup sliced carrots
1/2 cup sliced onion
1 tablespoon soy sauce
1/8 teaspoon garlic powder
pepper
2 cups broccoli
1 tablespoon cornstarch
1/4 cup water

Trim fat from steak. Slice steak into thin strips. Heat oil in a skillet. Add beef strips and stirfry over high heat, turning pieces constantly, until beef is no longer red. Reduce heat. Add carrots, celery, onion and seasonings. Cover and cook until carrots are slightly tender (4 minutes). Add broccoli; cook until vegetables are tender-crisp. Mix cornstarch and water until smooth; add slowly to beef mixture, stirring constantly. Cook until thickened and vegetables are coated with thin glaze.

Calories, 150; Fat 5 grams

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Saturday, January 12, 2008

watch what you drink

Not all drinks are fattening. Here's a quick guide to help you identify:


Drinks:
- Cosmopolitan (4 oz) 200 calories
- Margarita (5 oz) 170 calories
- Beer (12 oz) 175 calories
- Martini (2 oz) 150 calories
- Port (8 oz) 125 calories
- Red wine (5 oz) 100 calories
- white wine (5 oz) 100 calories
- champagne (4 oz) 85 calories

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Friday, January 11, 2008

healthy macaroni and cheese? It's possible!

This recipe has only 392 calories per serving. It also contains 18 grams of protein and 3.5 grams of fiber.

1 pound macaroni
2 cups pureed winter squash
2 cups 1 percent lowfat milk
1 1/3 cup grated extra-sharp cheddar
2/3 cup grated monterrey jack cheese
1/2 cup part-skim ricotta cheese
1 teaspoon salt
1 teaspoon powdered mustard
1/8 teaspoon cayenne pepper
2 tablespoons unseasoned bread crumbs
2 tablespoons grated parmesan
1 teaspoon olive oil

Preheat oven to 375. Spray a 9 by 13-inch pan with cooking spray.
Bring a large pot of water to a boil. Add the macaroni and cook 8 minutes. Drain and transfer to bowl.

Meanwhile, place the squash and milk into a saucepan and cook over a low heat, stirring occasionally until mixture is almost simmering. Remove from heat and stir in cheese, salt, mustard and cayenne pepper. Pour cheese mixture over the macaroni and stir to combine. Transfer the macaroni and cheese to the baking dish.

Combine bread crumbs, parmesan and oil in a small bowl. Sprinkle over the top of the macaroni. Bake for 20 minutes, then broil for 3 minutes so the top is crisp.

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Thursday, January 10, 2008

healthy honey

Using honey in your cooking is a healthy alternative to white sugar. -- One cup of white sugar equals 3/4 of a cup of honey.
Honey Recipes

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Wednesday, January 9, 2008

healthy snack time

most on the go snacks are not healthy. especially the vending machine kind. a sugary or starchy snack can send your blood sugar soaring and leave you hungry an hour later. On the flip side, healthy real-food snacks will fuel you through the day.

Plan ahead and try making healthy snacks packs once a week. Here are some ideas:

whole wheat crackers, string cheese, cherry tomatoes
carrots, yogurt, granola, hummus, seeds
frozen berries, nuts, edamame

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Tuesday, January 8, 2008

chomping broccoli ... she's chomping broccoli ... chomping broccoli


broccoli is super nutritious. according to the USDA boiled broccoli has more vitamin c than an orange and as much calcium as a glass of milk? one spear has 3x more fiber than a slice of wheat bread and it's one of the richest sources of vitamin a. it's also a cancer fighting vegetable. it contains enzymes that neutralize potential cancer causing substances before they have a chance to damage the DNA of healthy cells.

1 pound broccoli florets
3 tablespoons finely grated Parmesan cheese
1 teaspoon brown sugar
2 tablespoons olive oil
1 teaspoon red pepper flakes
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper

Fill a pot with water and bring to a boil. Fill a large bowl or pot with half ice and half water. When the water comes to a boil, add the broccoli florets using a strainer. Allow the broccoli to cook until just tender. Immediately remove from the boiling water, using the strainer and transfer to bowl of ice. Immerse the broccoli completely in the ice water for a minute. Remove and place in a dish that has been lined with paper towels. In a cup mix together the Parmesan and brown sugar; set aside.
Heat the oil in a large skillet over medium-high heat. Throw in the broccoli and season with red pepper flakes, salt and pepper. Stir to coat the broccoli, then cook and stir for 2 minutes. Remove from the heat and dust with cheese mixture.

Broccoli Recipes

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Monday, January 7, 2008

5 ways to eat 5 a day


Did you know eating five or more servings of fruits and vegetables a day can help reduce the risk of cancer? It's true. The National Cancer Institute initiated the 5 a day program after researching these effects. Fruits and vegetables can also help lower blood pressure as well. Here's some ways to boost your intake:

- drink juice instead of coffee
- add fruit to your cereal
- eat a salad for lunch with a side of veggie soup
- snack on raisins or celery and carrot sticks during the day
- freeze juice for a healthy popsicle

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Sunday, January 6, 2008

popeye knew what he was doing


did you know that spinach is a superfood? it has more demonstrated health benefits than almost any other food.

spinach berry salad

1 bag of spinach
1 pint sliced strawberries
3 kiwis chopped
1/4 cup chopped macadamia nuts

toss all ingredients together for a very berry salad.

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Saturday, January 5, 2008

healthy creole chicken

2 medium chicken breasts cut into one inch strips
1 can diced tomatoes
1 cup chili sauce (low sodium)
1 1/2 cups chopped green pepper
1/2 cup chopped celery
1/4 cup chopped onion
2 cloves garlic, minced
1 tablespoon chopped fresh basil
1 tablespoon chopped fresh parsley
1/4 teaspoon crushed red pepper
1/4 teaspoon salt
Nonstick spray coating

Spray skillet with nonstick spray coating. Preheat pan over high heat. Cook chicken in hot skillet, stirring until cooked through. Reduce heat. Add remaining ingredients. Bring to boiling; reduce heat and simmer covered for 10 minutes.

Calories, 255; Total fat, 3 grams

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Friday, January 4, 2008

great garlic


More than 2,000 years ago Hippocrates listed garlic as a medical treatment. In fact, garlic contains several properties that may keep you healthy. As an antioxidant, it is effective in lowering cholesterol and can help form good cholesterol.

Visit our Garlic Recipes page for dish ideas.

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Thursday, January 3, 2008

beans beans give you power


antioxidants here we come, beans are potent providers of these benificial boosters. plus they provide protein, fiber, copper, iron, magnesium, phosphorus, potassium and thiamin. try the red ones for these effects.

1 pound dry red beans
2 quarts water
1 1/2 cups chopped onion
1 cup chopped celery
4 bay leaves
1 cup chopped green pepper
3 tablespoons chopped garlic
3 tablespoons chopped parsley
2 teaspoons dried thyme
1 teaspoon salt
1 teaspoon black pepper

Rinse beans thoroughly. Combine beans, water, onion, celery, and bay leaves in a large pot. Bring to boiling; reduce heat.
Cover and cook over low heat for 1 1/2 hours until beans are tender. Stir and mash beans against side of pan. Add green pepper, garlic, parsley, thyme, salt, and black pepper. Cook, uncovered, over low heat for 1/2 hour. Remove bay leaves.

Bean Recipes

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Wednesday, January 2, 2008

good mood food


did you know that what you eat can affect your state of mind? it's true. to feel better, avoid bad mood food such as fast food, which can kill your energy levels, caffeine, which can make you irritable and soda which may dehydrate you. Instead eat good mood food such as salmon and walnuts, both high in omega 3 which lifts spirits. Lentils, oatmeal, brocolli, yogurt and almonds also produce a feel good effect.

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Tuesday, January 1, 2008

happy new year

the new year is all about resolutions. to honor this tradition we're devoting this month's topics to healthy eating. enjoy!

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