Week ofDecember
31, 2006
Homemade
Baked Tortilla Chips
If
you are looking for a healthy alternative for chips, try making
your own. The spices you choose should compliment your dip or
spread. Try the cinnamon sugar combination with flour tortillas
and serve with a fruit salsa. Or try serving a combination of
garlic salt and cumin with a black bean and corn salsa. Choose
your favorite flavors and let your imagination go.
10
- 12 flour or corn tortillas
Vegetable oil or vegetable oil spray
Choice of spices
Cut tortillas into 8 wedges. Brush or spray baking sheet with
oil. Arrange tortilla wedges in a single layer on the baking sheet
and brush or spray lightly with oil.
Sprinkle with seasonings: salt, garlic salt or seasoned salt,
chili powder, cinnamon and sugar, etc. Bake at 325 until crisp
and lightly browned, approximately 10 minutes.
Week of
December 24, 2006
Entertaining
with a Healthy Attitude and Style
Now
that everyone has stuffed themselves during the Holidays, every
other sentence out of most peoples mouths is "I need to lose
those pounds I put on". So
what does a caring hostess serve for those New Year's get-togethers?
For
an elegant and healthy canape tray, try stuffed vegetables as
an alternative to other calorie ladden appetizers. Make up low
fat chicken, tuna, shrimp, crab or surimi salads or goat cheese
and yogurt or feta and low fat cream cheese or low fat sour cream
stuffings and let your imagination go. Garnish with chives and
pimentoes or get truly lavish with caviar.
Great
veggies for stuffing are belgium endive, celery, cucumbers, small
plum or cherry tomatoes, small pimento peppers, cherry peppers,
pepperoncini peppers, anaheim peppers and miniature colored bell
peppers. If your guests like spicy or hot things, you may also
stuff jalapeno peppers.
The
best part is, most of these appetizers can be made ahead of time
and refrigerated until ready to serve.
Week of
December 17, 2006
Tips
for a Healthy Lifestyle
Be
smart about the foods that you choose to buy. Always purchase
good quality fruits and vegetables, healthy complex carbohydrates,
lean proteins, and healthy fats.
Portion
control is extremely important. Since 1980 portions served in
resturants and homes have nearly doubled in size. It is hardly
surprising that obesity has severely increased in the same time
frame.
Create
a balance in your life with happy relationships, satisfying jobs
and regular exercise or physical activity.
-
Drink plenty of water to keep your body hydrated.
-
Choose
foods low in saturated and trans fats.
-
Eat
lean cuts of meat or poultry and low-fat or fat free milk
products.
-
Eat
a variety of fruits and vegetables and whole-grain carbohydrates
such as brown rice, bulgur, quinoa, and millet each day.
-
Total
fat intake should be between 20 to 35 percent of calories
ingested. The good fats should come from sources like vegetable
oils, avocados, nuts, seeds, and fish.
-
Eat less sugar.
-
Refrain
from as much processed food as possible. Try to fill your
diet with fresh produce and fresh meats, poultry and fish.
-
Add
no more than 1 teaspoon of salt per day when cooking.
-
Educate
yourself - read the labels of packaged foods. Finding out
what ingredients and calories a product contains will enable
you to make smarter decisions about what you buy.
Week of
December 10, 2006
Revving Up
Your Body's Immune System
As
we greet this years cold and flu season, why not strengthen your
bodies natural disease fighting defenses.
- Eat
Colorful Fruits and Vegetables
Fruits and vegetables that are brightly colored like
red bell peppers, spinach, berries (blueberries, strawberries,
raspberries, etc) sweet potatoes, avocados, kiwi and pink
grapefruit contain double the antioxidants of their paler
cousins. They also provide a rich supply of carotenoids that
help keep your respiratory tract healthy.
- Get
More Sleep
Yes
a rested body is stronger. Getting 8 hours of sleep every
night can make your immune system 50% stronger. Deep sleep
is when the body replenishes it virus fighting immune cells.
- Pass
Up Sugary Foods and Beverages
Refined sugars and excess natural sugars can weaken
your immunity as well. According to a 1977 study published
in the American Journal of Clinical Nutrition, drinking
24 ounces of sugary soda depressed infection-fighting white
blood cell activity by 50 percent for about five hours after
consumption.
- Herbs
like echinacea, Asian ginseng,
eleuthero, garlic, and
white and green tea all possess elements that modulate,
activate or enhance immune function and the antimicrobial
properties that fight disease.
- Every
clove of garlic contains over 70 various sulfur compounds.
The body needs these raw compounds to maintain virus killing
white blood cells. Heating or cooking garlic inactivates
the enzyme that produces allicin, but if garlic is chopped
and allowed to sit for 10 minutes before cooking, enough
allicin is formed to maintain the healthful benefits.
Exposing garlic to heat for as little time as possible
(lightly sautéing, for example) will help retain
its enzyme activity.
- Studies
have proven that green tea is rich in catechins, a natural
germ fighting compound. Now more research reveals that
white tea is even more effective than other teas. Unlike
other teas, white tea undergoes less processing and contains
more protective natural chemicals.
Week of
December 03, 2006
Original
Spice Seasoning Mixes for Gifts
Are
you trying to come up with some original ideas for holiday gifts
this year. Why not mix up some of your favorite spice mixes and
rubs and place in pretty jars. You can always top caps with some
pretty fabric and tie with a ribbon or string bow. Include a small
card with what the mix is and instructions for use like: "Use
to season chicken and seafood".
Here
are a few recipes to get you started . . .
Creole
Seasoning Mix
2 tablespoons plus 1-1/2 teaspoons paprika
2 tablespoons garlic powder
1 tablespoon salt
1 tablespoon onion powder
1 tablespoon dried oregano
1 tablespoon dried thyme
1 tablespoon cayenne pepper
1 tablespoon pepper
Yields:
about 1/2 cup. Use to season chicken seafood, steak or vegetables.
Chicken
Dry Rub
1/4
cup brown sugar, packed
2 tablespoons chili powder
2 tablespoons paprika
1 tablespoon cumin
1/2 teaspoon cayenne pepper (can use more)
1 tablespoon garlic powder
3 teaspoons mustard powder
2 teaspoons salt
2 teaspoons black pepper
Yields:
about 3/4 cup. Rub onto chicken; place in the refrigerator for
6 - 24 hours.
Moroccan Seasoning Mix
5
teaspoons ground nutmeg
5 teaspoons ground cumin
5 teaspoons ground coriander
2 1/2 teaspoons allspice
2 1/2 teaspoons ground ginger
1 1/4 teaspoons cayenne pepper
1 1/4 teaspoons cinnamon
Yield: about 1/2 cups. Use in any Moroccan dish. Also good on
grill pork chops.
That
is just a start . . . to find hundreds more just type "spice
mix recipes" into a search on Yahoo or Google and Have
a Very Spicy Holiday Season!
