of July 30, 2010
some cool and refreshing appetizers for that backyard
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.
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.
best part is, most of these appetizers can be
made ahead of time and refrigerated until ready
of July 23, 2010
Pleantiful Crops of 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.
of July 16, 2010
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.
what equals a serving size. Learn standard serving
sizes, and what they look like. For example:
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.
1 serving = 1 cup raw leafy greens, 1/2 cup any
other chopped vegetable, 3/4 cup vegetable juice
1 serving = 1 medium apple, banana, or orange;
1/2 cup chopped fruit or berries; 3/4 cup fruit
Yogurt, and Cheese 1 serving = 1 cup milk
or yogurt, 1-1/2 ounces of natural cheese, 2 ounces
of processed cheese.
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.
Oils, and Sweets (Use sparingly)
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
of July 9, 2010
- A Great Way to Save on Food
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.
are some great combinations that will help you
clear out the fridge and still feel like a culinary
Fat Free Cream Cheese
Roasted Red Peppers
Beef or Deli
Free Sour Cream & Prepared Horshradish
Leaf or Bibb Lettuce
and Fresh Sliced Tomato
Fat Deli Ham
Red Onion and Fresh Sliced Tomato
Fat Free Cream Cheese
Fresh Taragon & Bibb Lettuce
Bottle Roasted Red Pepper and Minced Onion
or Roast Turkey Breast
Basil Leaves and Leaf or Bibb Lettuce
Sun Dried Tomatoes (may be rehydrated if desired)
Tuna or Canned Tuna
or Leaf Lettuce
Celery, Onion and Sliced Tomato and Pickle