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May 31, 2007
Loins are Lean
Tenderloin, top loins, sirloins...anything with loin in the name is a lean meat. Of course, if you can trim any extra fat off the edges, you can make it even leaner. Here's a fairly non-technical recipe which turned out to be very tasty!
Pork Tenderloin with a Mushroom Wine Sauce
3 small pork tenderloins, about 1 1/2 pounds total
2 t salt
1/2 t fresh ground pepper
1/4 t each of ground ginger and grated nutmeg
1/2 t ground sage
Roll tenderloins in above
Coat pan in olive oil
Cook tenderloins until rare, about 5-10 minutes total, then remove and put in oven at 275 (but be careful to not overcook, should be med rare when finally done.)
Put mushrooms in pan and cook, adding small amt of oil if necessary
Add 1/2 cup red wine or port wine, and reduce
Add 1 cup chicken broth and reduce
Add apricot preserve or jelly and mix
Sauce should be moderately thick
Posted by Lisa at 7:36 AM | Comments (0) | TrackBack
May 29, 2007
Healthy In A Hurry
Putting a nutritious meal on the table in a hurry depends on a few easy-to-follow guidelines. Follow these 5 simple steps to make your kitchen the hub of healthy in a hurry.
Plan ahead.
1. Take a few moments over the weekend or one weeknight to plan out your meals for the coming days. If you wait until you get home from work on Tuesday to figure out what’s for dinner chances are you’ll open a box or order in pizza or Chinese.
2. Make a detailed shopping list, grouping what you need based on the layout of your favorite market and how you like to work your way through it. This saves time and stress because you avoid backtracking from the dairy section to the produce department for the forgotten onions.
3. Cook extra on more leisurely days. Some foods can easily be cooked in larger volumes and kept refrigerated or frozen in anticipation of days when time is really short.
4. Blanch plenty of fresh vegetables, such as green beans and broccoli, at the beginning of the week and store them in resealable bags for up to five days. Quickly rewarmed or sautéed and then seasoned, these make for almost-instant side dishes.
5. Make your own precut vegetables. The next time you’re chopping an onion, consider preparing two and putting the second in a sealable bag for tomorrow’s dinner. Or slice up a second head of broccoli or cauliflower and keep the florets in the freezer (for a few months). You wouldn’t use frozen vegetables in a recipe that showcases fresh ones, but you can take them right from the freezer to your skillet for any cooked dish.
Posted by Lisa at 7:11 AM | Comments (0) | TrackBack
May 25, 2007
The Snack Pack Craze
If only solving America's obesity epidemic were as simple as filling grocery shelves with 100-calorie treats.
• Small packages may turn highly processed foods into not-so-unhealthful snacks, but they don't turn cookies or chocolate into fruits and vegetables.
While some better-for-you versions of classic treats are lower in sugar and fat, they don't fit the definition of a nutritious snack. Empty calories are still empty calories. Many of the snacks contain high-fructose corn syrup. Some get half their calories from fat.
Dietitians tend to focus on how people can use snacks to meet their nutritional needs instead of just racking up calories. Nutrient-rich foods whole foods, such as fruits and vegetables, and small amounts of protein-rich foods, offer better snack choices.
• Portion control will only work if people have the willpower to stick to just a single serving rather than simply ripping open another 100-calorie pouch.
• Whether 100 calories is a reasonable snack size depends on how often a person is snacking. Most people no longer eat three square meals a day and then have a 100-calorie snack. A series of snacks often replaces breakfast or other meals. If snacks are replacing meals, the need to focus on nutrient-rich snack foods becomes even more important.
One survey indicates an increase in the amount of calories Americans eat for snacks. In 1971, a typical snack was about 185 calories. In 2002, it was 234 calories.
Posted by Lisa at 7:12 AM | Comments (0) | TrackBack
May 23, 2007
Spruce Up Your Salads for National Salad Month
Did you know that May is National Salad Month? Keeping salad interesting night after night is a challenge: here are some easy, fun ideas to try.
•Chopped romaine lettuce, orange slices & dried cranberries
•Mixed baby salad greens, chopped apple & shredded reduced-fat Cheddar cheese
•Baby spinach, raspberries or sliced strawberries & shredded reduced-fat mozzarella cheese
•Mixed baby salad greens, shredded carrots, raisins & sunflower seeds
Posted by Lisa at 1:10 PM | Comments (0) | TrackBack
May 20, 2007
Meatless Meal Monday
These are a tasty twist on your usual enchiladas...and they're meatless! I added mushrooms and artichoke hearts too to add a few more veggies. Enjoy!
For a quick meal, you can also make this into a salad. Replace the tortillas with baked tortilla chips and the enchilada sauce with salsa. Chop up some lettuce and toss it all together.
Black Bean, Corn, and Zucchini Enchiladas
Ingredients
1 teaspoon canola oil
2 cups diced zucchini
1 (10-ounce) package frozen whole-kernel corn
1 (15-ounce) can black beans, rinsed and drained
3 cups Enchilada Sauce, divided
Cooking spray
8 (8-inch) whole wheat tortillas
2 cups (8 ounces) shredded reduced-fat cheddar cheese, divided
Preparation
Preheat oven to 350°.
Heat oil in a large nonstick skillet over medium-high heat. Add 2 cups zucchini and corn; sauté for 5 minutes or until vegetables are tender. Remove from heat, and stir in beans.
Spread 1 cup Enchilada Sauce in the bottom of a 13 x 9-inch baking dish coated with cooking spray. Spoon about 1/2 cup zucchini mixture down center of 1 tortilla; sprinkle with 2 tablespoons cheese, and roll up. Place seam-side down in baking dish. Repeat procedure with remaining tortillas, zucchini mixture, and 14 tablespoons cheese. Spread remaining 2 cups sauce evenly over enchiladas.
Cover with foil; bake at 350° for 30 minutes. Uncover; top with remaining 1 cup cheese. Bake, uncovered, for 10 minutes or until cheese melts.
Yield
8 servings (serving size: 1 enchilada)
Nutritional Information
CALORIES 348(27% from fat); FAT 4.2g (sat 1.8g,mono 1.5g,poly 1.5g); PROTEIN 16g; CHOLESTEROL 20mg; CALCIUM 260mg; SODIUM 878mg; FIBER 7g; IRON 3.3mg; CARBOHYDRATE 47.2g
Enchilada Sauce
1 teaspoon canola oil
1/2 cup diced red onion
1 teaspoon minced garlic
1/2 cup organic vegetable broth (such as Swanson Certified Organic)
1 tablespoon chili powder
1 tablespoon honey
1 teaspoon ground cumin
1/2 teaspoon salt
1 (28-ounce) can crushed tomatoes, undrained
Heat oil in a large saucepan over medium heat. Add onion and garlic; sauté 5 minutes or until onion is tender. Stir in broth and remaining ingredients. Reduce heat, and simmer 30 minutes.
Yield
3 cups (serving size: about 1/3 cup)
Nutritional Information
CALORIES 37(19% from fat); FAT 0.8g (sat 0.1g,mono 0.4g,poly 0.2g); PROTEIN 1g; CHOLESTEROL 0.0mg; CALCIUM 36mg; SODIUM 341mg; FIBER 1.1g; IRON 1.2mg; CARBOHYDRATE 7.4g
Posted by Lisa at 7:40 PM | Comments (0) | TrackBack
May 17, 2007
Too Much of a Bad Thing
This just in: According to a new national survey, "most Americans believe some restaurants serve portions that are too large."
Nooo.
Posted by Lisa at 9:18 AM | Comments (0) | TrackBack
May 15, 2007
Quick and Easy Guacamole
I never really liked avocado (actually never even tasted an avocado) until I moved to California. Try this quick and easy guacamole recipe for a healthy, tasty serving of monounsaturated fats.
Place the following ingredients in a food processor: avocado, tomato, onion, black olives and a little lemon juice. Process until desired consistency - I prefer a little on the chunky side. Serve with baked tortilla chips. Or make your own by slicing a whole wheat tortilla into triangles, spray with cooking spray and broil until crispy. Enjoy!
Posted by Lisa at 11:13 AM | Comments (0) | TrackBack
May 14, 2007
Seven guidelines for eating the Mediterranean way
1. Eat more whole foods and fewer processed foods.
2. Use unsaturated fats, particularly monounsaturated fats like olive oil, for cooking and flavoring foods, and for salad dressings.
3. Eat an abundance of vegetables, especially leafy greens, every day.
4. Eat more servings of fruits, grains and legumes than animal-based foods, and include low-fat or fat-free dairy products.
5. Serve beans and fish as your main protein sources.
6. Make small amounts of meat an occasional treat, rather than a daily staple.
7. Enjoy nuts, such as almonds, peanuts and walnuts, regularly, in moderate amounts.
Mushroom Portobello Burger
This mushroom sandwich comes topped with a luscious Greek-style salad. Make it a meal: Serve with cucumber spears and a glass of Firestone Gew?rztraminer.
Makes 4 servings
1 clove garlic, minced
1/2 teaspoon kosher salt
2 tablespoons extra-virgin olive oil, divided
4 portobello mushroom caps, stems and gills removed
4 large slices country-style sourdough bread, cut in half
1/2 cup sliced jarred roasted red peppers
1/2 cup chopped tomato
1/4 cup crumbled reduced-fat feta cheese
2 tablespoons chopped pitted Kalamata olives
1 tablespoon red-wine vinegar
1/2 teaspoon dried oregano
2 cups loosely packed mixed baby salad greens
1. Preheat grill to medium-high.
2. Mash garlic and salt on a cutting board with the side of a knife until it's a smooth paste. Mix the paste with 1 tablespoon oil in a small dish. Lightly brush the oil mixture over portobellos and then on one side of each slice of bread.
3. Combine red peppers, tomato, feta, olives, vinegar, oregano and the remaining 1 tablespoon oil in a medium bowl.
4. Grill the mushroom caps until tender, about 4 minutes per side; grill the bread until crisp, about 1 minute per side.
5. Toss salad greens with the red pepper mixture. Place the grilled mushrooms top-side down on 4 half-slices of the bread. Top with the salad mixture and the remaining bread.
NUTRITION INFORMATION: Per serving: 301 calories; 11 g fat (2 g sat, 7 g mono); 3 mg cholesterol; 40 g carbohydrate; 10 g protein; 4 g fiber; 795 mg sodium; 691 mg potassium.
Nutrition bonus: Selenium (44% daily value), Folate (33% dv), Vitamin A (25% dv), Potassium (20% dv).
Greek Dinner Salad
3 tablespoons nonfat plain yogurt
3 tablespoons reduced-fat mayonnaise
2 tablespoons lemon juice
2 tablespoons chopped fresh mint
1 clove garlic, minced
1 teaspoon honey
1/2 teaspoon salt
1 medium zucchini, finely diced
1 large red bell pepper, finely diced
1 bunch radishes, finely diced
1 15-ounce can chickpeas, rinsed
4 large Boston lettuce leaves, for serving
1. Whisk yogurt, mayonnaise, lemon juice, mint, garlic, honey and salt in a small bowl until creamy.
2. Toss zucchini, bell pepper, radishes and chickpeas in a large bowl. Pour the dressing over the vegetables; toss gently. To serve, spoon into lettuce leaves, using them as cups.
NUTRITION INFORMATION: Per serving: 202 calories; 4 g fat (1 g sat, 1 g mono); 3 mg cholesterol; 35 g carbohydrate; 7 g protein; 7 g fiber; 585 mg sodium; 522 mg potassium.
Nutrition bonus: Vitamin C (180% daily value), Vitamin A (70% dv), Folate (29% dv), Iron (15% dv), Potassium (15% dv).
Posted by Lisa at 7:59 PM | Comments (0) | TrackBack
May 10, 2007
For Good Health, Follow The Rainbow
Research increasingly shows that foods with color and rich flavor contain more phytochemicals -- plant compounds that aid in disease prevention and health maintenance. When planning your meals, think about the color spectrum:
** Red foods like tomatoes, watermelon and pink grapefruit contain lycopene, which may aid in the prevention of cancer.
** Orange foods like pumpkins, carrots and oranges contain beta-carotene, which aids in the prevention of cancer.
** Yellow and green foods like squash and broccoli aid in the prevention of cancer and vision loss.
** Blue and white foods like onions, garlic and leeks can help prevent heart disease and cancer.
The pot of gold at the end of this rainbow is the best possible health for you and your family.
Posted by Lisa at 7:07 AM | Comments (0) | TrackBack
May 7, 2007
Planning ahead is the key
Are homemade, sit-down dinners a thing of the past in your home? Here are some tips to help you get dinner on the table...quick and healthy.
1. Start the night before, even if it's only to cut up some carrots, bell peppers, celery and cucumber; then, when the ravenous family arrives, they can snack on vegetables with dip while you fling together a batch of chili or grill some fish fillets.
2. The night before is also the time to load the slow-cooker with ingredients for stews or braises. Refrigerate it, then plug it in next morning before you leave for work.
3. Realize that you are probably tired at the end of the day. Think about dinner ahead, and get at least part of a meal ready in advance. Just having to think about what you are going to serve is enough to make youcall for takeout.
4. Plan on cooking more meat than you need at one meal, and use it in another. An extra chicken breast or salmon fillet comes in handy. So does a double batch of rice or tomato sauce. Making a big batch of soup, pasta sauce, meatloaf or muffins on the weekend is another suggestion.
5. Freezer and pantry shelves can be loaded up with supplies. Fill you freezer full of fruit and vegetables, chicken and fish, the pantry stocked with canned beans, rice and pasta, low-sodium sauces, dressings and marinades, peanut butter and nuts.
6. Combine cooking steps to speed things up. For example: When cooking pasta, add vegetables to the boiling water at the last minute - along with a tomato or meat sauce heated in another pot.
7. Buy a whole barbecued chicken: It makes a really good dinner with a baked potato and ready-cut salad. And ready-chopped fresh vegetables make easy stir-fried dishes.
Posted by Lisa at 7:37 AM | Comments (0) | TrackBack
May 5, 2007
Celebrate Cinco de Mayo - Quick and Easy!
Tacos al Carbon
Cooking spray
1 1/2 cups thinly sliced red bell pepper (about 1 medium)
1 1/2 cups thinly sliced onion (about 1 medium)
1 (1-pound) flank steak, trimmed and thinly sliced
1 tablespoon chili powder
1 tablespoon fresh lime juice
2 1/2 teaspoons olive oil
3/4 teaspoon salt
8 garlic cloves, minced
8 (6-inch) corn tortillas
3 tablespoons chopped fresh cilantro
6 tablespoons fat-free sour cream
Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add bell pepper to pan, and cook 4 minutes. Add onion to pan, and sauté 10 minutes or until vegetables are tender. Place pepper mixture in a large bowl; cover and keep warm.
Add beef to pan; cook 7 minutes or until desired degree of doneness. Add to pepper mixture. Add chili powder, juice, oil, salt, and garlic to bowl; toss to coat.
Heat tortillas according to package directions. Spoon steak mixture evenly over 8 tortillas. Top each taco with about 1 teaspoon cilantro and 2 1/4 teaspoons sour cream.
Yield: 4 servings (serving size: 2 tacos)
NUTRITION PER SERVING
CALORIES 371(32% from fat); FAT 13.1g (sat 3.8g,mono 5.7g,poly 1.7g); PROTEIN 29g; CHOLESTEROL 49mg; CALCIUM 164mg; SODIUM 608mg; FIBER 4g; IRON 2.9mg; CARBOHYDRATE 36g
Spicy cabbage salad
Combine 6 cups thinly sliced cabbage, 1/2 cup thinly sliced green onions, 2 tablespoons fresh lime juice, 1 tablespoon extravirgin olive oil, 1 teaspoon salt, and 1 seeded and minced jalapeño pepper; toss well.
Posted by Lisa at 9:07 AM | Comments (0) | TrackBack
May 3, 2007
Nutrition shines through
Researchers say that there five nutrients all of us need to feed our face, when it comes to beauty from the inside out.
These skin nutrients work inside the body as anti-oxidants, chemicals that can help fight free radicals that build up in the body. It's recommended that people eat 5-9 fruits and vegetables all the time to get all the anti-oxidants in.
The specific five, recommend by a recent summary report in Natural Health include:
1. Vitamin A, found in carrots to reduce sun damage
2. Vitamin B5, found in cauliflower to help in healing
3. Vitamin C, found in oranges to help smooth the skin
4. Omega 3 and Omega 6 fatty acids, found in walnuts and sunflower seeds for skin moisture
5. Zinc, found in mushrooms to reduce acne breakouts
For best anti-aging results, eat these with a variety of other foods in moderation.
Posted by Lisa at 7:54 AM | Comments (0) | TrackBack
May 1, 2007
Sweet doesn't always mean more sugar
The enjoyment we get from the taste of sugar often can be achieved without having to increase the actual sugar content in your food.
Sweetness can be enhanced by adding spices that bring out the flavor. The next time you want more “sweet��? give the following a try:
* Add ginger to a fruit glaze, then toss the glaze with fresh fruit.
* Add cinnamon to cooked cereals.
* Add nutmeg to cookies and rice.
* Spice up ground coffee before brewing with cinnamon, ginger, mace, nutmeg or allspice.
* A touch of vanilla can sweeten coffee, puddings and baked goods.
* Carrots seasoned with ginger or sweet potatoes with cinnamon may be the key to getting your kids to enjoy vegetables.
The sweetest news: None of these spices contains the calories you get from sugar.
Posted by Lisa at 10:12 AM | Comments (0) | TrackBack