Week of July 30, 2006

Need some cool and refreshing appetizers for that backyard get-together?

For an simple but elegant appetizers try stuffed vegetables as an alternative to other calorie ladden appetizers. Make your favorite low fat chicken, tuna, shrimp, crab or surimi salads or try yogurt or low fat feta and low fat cream cheese or low fat sour cream stuffings and let your imagination go wild . 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 July 23, 2006

Summer's Pleantiful Crops of Berries

Berries are everywhere during the spring and summer months. These juicy little pieces of sunshine can be enjoyed with no extravagant recipes or preparation. They may seem like an indulgence, but are, in fact, low in calories and high in nutrients. And look at the variety from which to choose from: blueberries, strawberries, raspberries, blackberries, boysenberries, wild dewberries, huckleberries and Marion berries.

For breakfast, you can add to your cereal for sweetness. Or toss berries in the blender with some yogurt, ice, and fruit juice and blend until smooth for a luscious smoothie. Sprinkle berries over salads for added flavor and interest. Bake with berries for nutritious snacks. Make berry sauces for desserts or fruity salsas for pork or chicken entrees. Or try a juicy berry cobbler or a trifle layered with berries for the final ending to a wonderful meal.

Remember that berries are somewhat delicate and can bruise easily. Berries do not ripen after picking (they just deteriorate), so look for those that firm but dark in color. Blueberries and huckleberries should be deep purple or blue-black. Raspberries should be a nice deep red. Boysenberries are still dark purple when they're ripe, but blackberries and Marion berries should be a dark inky black. When purchasing packaged berries, be sure that the carton is not stained or leaking. This would indicate that the berries were bruised or mishandled. Berries do not keep for long, so store them uncovered in the refrigerator.

Use berries as soon as possible. If you have an excess of berries that you cannot use quickly, remember that berries freeze very well. Wash them and allow them to dry completely. Then arrange berries in a single layer on a cookie sheet and freeze them until they're very firm. Then pack berries into plastic bags or freezer containers without danger of smashing the berries. The berries will not stick together, enabling you to use just a few from the container without having to defrost them all. If you are going to bake with frozen berries, there's no need to defrost them first.

Week of July 16, 2006

Portion Control

When it comes to controlling weight, how much you eat is just as important as what you eat. Since an extra 10 calories per day means that you gain an extra 1 pound per year, you can see how small calorie increases mean long-term weight gain.

Know what equals a serving size. Learn standard serving sizes, and what they look like. For example:

Bread, Cereal, Rice, and Pasta 1 serving = 1 slice of bread, 1/2 bagel or bun, 1 ounce dry cereal, 1/2 cup cooked cereal, 1/2 cup cooked rice, 1/2 cup cooked pasta.

Vegetables 1 serving = 1 cup raw leafy greens, 1/2 cup any other chopped vegetable, 3/4 cup vegetable juice

Fruits 1 serving = 1 medium apple, banana, or orange; 1/2 cup chopped fruit or berries; 3/4 cup fruit juice.

Milk, Yogurt, and Cheese 1 serving = 1 cup milk or yogurt, 1-1/2 ounces of natural cheese, 2 ounces of processed cheese.

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts 1 serving = 2-3 ounces of cooked lean meat, poultry, or fish; 1 egg; 1/2 cup cooked beans, 2 tablespoons peanut butter, nuts, or seeds.

Fats, Oils, and Sweets (Use sparingly)

We are often encouraged to buy larger-sized portions because they provide the best value for our money. While oversized portions may be good for our wallets, they are not necessarily good for our waistlines or our health.

Most restaurants provide way to much food. A good way to control portions if your will power is low is to ask for a takeaway container before you take your first bite. Not only will you control your portions, you will also have lunch solved for tomorrow.

Week of July 9, 2006

Wraps - A Great Way to Save on Food

There are so many types flour tortillas and whole grain and flavored wraps available today. And they are the perfect way to use up leftovers in your fridge.

Here are some great combinations that will help you clear out the fridge and still feel like a culinary genius.

Main Ingredient	Condiment	Greens	Additional
Grilled Portabello Mushroom	Whipped Fat Free Cream Cheese	Fresh Basil	Bottled Roasted Red Peppers
Roast Beef or Deli Roast Beef	Fat Free Sour Cream & Prepared Horshradish	Green Leaf or Bibb Lettuce	Fresh Sliced Tomato
Chicken Breast	Whipped Fat Free Cream Cheese	Cilantro Leaves	Avocado and Fresh Sliced Tomato
Low Fat Deli Ham	Whipped Fat Free Cream Cheese	Baby Spinach Leaves	Sliced Red Onion and Fresh Sliced Tomato
Smoked Turkey Breast	Whipped Fat Free Cream Cheese	Chopped Fresh Taragon & Bibb Lettuce	Roasted Bottle Roasted Red Pepper and Minced Onion
Smoked or Roast Turkey Breast	Whipped Fat Free Cream Cheese	Fresh Basil Leaves and Leaf or Bibb Lettuce	Chopped Sun Dried Tomatoes (may be rehydrated if desired)
Grilled Tuna or Canned Tuna	Fat Free Mayonnaise	Bibb or Leaf Lettuce	Chopped Celery, Onion and Sliced Tomato and Pickle Spear