| Week
of APRIL 28, 2002
Try this substitution for baking
with chocolate. For every 1 ounce square of unsweetened baking chocolate, substitute
3 tablespoons unsweetened cocoa powder. Here is the nutritional breakdown. Works
great in cakes, brownies, cookies and frostings.
| Fat,
Protein, Carbohydrates, Fiber, Cholesterol and Sodium are listed in grams. |
| Food |
Serving |
Calories |
Fat |
Protein |
Carbs |
Fiber |
Cholesterol |
Sodium |
| Unsweetened
Cocoa | 3
Tablespoons | 22.5 |
.75
| 1.5 |
2.5 |
0 |
0 |
2 |
| Unsweetened
Baking Chocolate | 1
ounce square | 140 |
15 |
3.0 |
9.0 |
0 |
0 |
0 |
Week
of APRIL 21, 2002
Food
that is cooked in a basket over steaming water is a perfect method for preparing
low-fat and healthy foods. Steaming retains the integrity of the vitamins and
minerals, color and texture but adds no unnecessary fat or cholesterol. You
can use a steam basket which is a small investment or you may use a steam cooker.
Just make sure that it has a rack or basket and a tight fitting lid. The water
should not touch the food or the bottom of the rack or basket. Bring a small amount
of water (approximately one inch) to boil then reduce to a simmer. In just a few
minutes, vegetables are tender-crisp and ready. Fish will take about 5 to 10 minutes,
or until it flakes with a fork. Spices and herbs can be added to the water for
added flavor. The remaining liquid can also be used for soup stock. Week
of APRIL 14, 2002
When substituting fat free cream cheese in your favorite
cheesecake recipe, add 1 tablespoon of flour per 8 ounces of fat free cream cheese.
This will ensure the integrity of the texture. If
you are wondering how much fat and calories you save using fat free versus regular
cream cheese, here is the breakdown on calories and fat grams of Philadelphia
Cream Cheese taken from Kraft's web site.
| PHILADELPHIA®
Original | | Serving
Size: 1 ounce | | Product |
Total
Fat / Saturated Fat (g) | Calories |
| Philadelphia
Original | 9
/ 6 | 100 |
| Philadelphia
1/3 Less Fat | 6
/ 4 | 70 |
| Philadelphia
Free | 0
/ 0 | 30 |
| |
| PHILADELPHIA®
Soft | | Serving
Size: 2 Tablespoons | | Product |
Total
Fat / Saturated Fat (g) | Calories |
| Philadelphia
Original | 9
/ 6 | 100 |
| Philadelphia
1/3 Less Fat | 4.5
/ 3 | 60 |
| Philadelphia
Free | 0
/ 0 | 30 |
Week
of APRIL 7, 2002
Try roasted vegetables to bring out their sweet taste.
The high heat caramelizes the sugars and brings out their wonderful flavor. Roast
vegetables in the lower third of the oven, in an uncovered baking pan on high
heat 475°F. Do not crowd the vegetables and turn them occasionally or they
will not brown well. Many
vegetables roast well except the more delicate ones. When preparing a combination
of several vegetables, keep their cooking times in mind. Root vegetables like
potatoes and carrots take longer to cook. The vegetables are done when they are
browned, fork-tender, but not falling apart. Good
vegetables for roasting include onions, bell peppers, eggplant, squashes (winter,
summer and zucchini), mushrooms, garlic, green beans, carrots, eggplant, and potatoes.
Even tomatoes work well. Try
roasting on an old cookie sheet sprayed with olive oil cooking spray and using
small amounts of salt - remember roasting intensifies the flavors of the vegetables. | 
