sour cream can be a substitute for heavy cream
or whipping cream used to flavor and thicken
the skin from chicken reduces fat content
by approximately 50%. Wow, that's a lot of
of June 29
fat Scalloped Potatoes? Sure, just modify
the ingredients. Scrape four potatoes, then
slice very thin. Slice an onion into thin
rings. Spray a 9" x 9" glass pan
with Pam®. Layer 1/3 of the potato slices
on the bottom. Top with 1/2 the onion slices.
Sprinkle with salt, pepper, and about 1 Tablespoon
flour. Repeat, then finish with the last 1/3
of the potato slices. Pour about 1/2 C skim
milk over the top. Top with 1/4 Cup Low fat
or nonfat cheddar cheese. Cover with foil
and bake about 35-40 minutes at 375°.
A terrific change of pace!
loves twice-baked potatoes, so try this low-fat
version for a change. Bake four potatoes until
done (450° for about 50-60 minutes--test
for tenderness with a fork). Let cool slightly
then slice in half lengthwise. Scrape out
the pulp with a spoon, leaving the skins intact.
Mix the pulp with skim milk, salt and pepper,
and Butter Buds®. Scoop the pulp back
into the skins and broil about 1-2 minutes
until the top is golden brown. Variations:
add nonfat or Low fat sour cream or cheddar
cheese to the mix.
Potato Slices with Rosemary and Garlic. Slice
four potatoes into medium-thin wedges. In
a mixing bowl, mix together 1 tablespoon olive
oil and 3 tablespoons water. Add 1 tablespoon
rosemary, 1/2 teaspoon paprika, 1/2 teaspoon
garlic powder, Butter Buds®, salt and
pepper. Toss potatoes in mixture, then place
in a single layer on a baking sheet sprayed
with Pam®. Bake 400° for 40-45 minutes
or until done. If desired, omit garlic powder,
and add 1-2 cloves minced fresh garlic. Like
French Fries, only better!
of June 22
the Bounty of Summer Fruit
strawberries and blueberries with a scoop
of low fat or fat-free cottage cheese for
a filling, yet light snack. Stir in some unsweetened
applesauce for a tangy flavor. The cottage
cheese is loaded with protein and the combination
of berries and applesauce is delightful.
sliced peaches, nectarine, apples and/or bananas
in a nonstick skillet with a drop of vanilla
and a pinch of cinnamon and nutmeg for a change
of pace. Add a few drops of orange or pineapple
juice for extra flavor.
soon as you get home from your grocer's, wash
your blueberries, strawberries or other fruits
and put them in a bowl in the refrigerator.
Grab them for a snack during the day, or sprinkle
them on your cereal in the morning. When you're
hungry during the day, or busy in the morning,
you're much less likely to take the time to
wash and prepare them. So keep your fruits
(and vegies) clean and accessible.
bananas halves after sprinkling with cinnamon.
of green salads for dinner? Try a fruit salad
for a change of pace. Cut up some honeydew
melon, cantaloupe and watermelon then throw
in some grapes, raisins and orange sections.
Sprinkle with orange or lemon juice for a
of June 15
balanced diet, you need some protein foods every
day. Of course, chicken is an excellent low
poultry is a favorite choice of many people
on cholesterol-lowering diets.
a great deal of the fat in poultry is in the
skin, removing the skin greatly reduces the
chicken, cornish hens or turkey for your entree.
goose, duck and processed poultry products,
which are high in saturated fatty acids.
away from self-basting turkeys, because commercial
basting fats are highly saturated. Even when
the turkey is basted in broth, the broth is
usually high in sodium. It's much better to
baste your own turkey with an unsalted broth.
chicken or turkey breasts in recipes that
call for veal steaks or cutlets. The taste
and texture will be different, but the flavors
of June 8, 2008
Salt in Your Diet
Salt is a traditional flavour enhancer, but
research suggests that a high salt diet could
contribute to a range of disorders including
high blood pressure. Suggestions include:
automatically salt your food – taste
a splash of olive oil or lemon juice close
to the end of cooking time or to cooked vegetables
– it can enhance flavours in the same
way as salt.
fresh or frozen vegetables, since canned and
pickled vegetables tend to be packaged with
your consumption of salty processed meats,
such as salami, ham, corned beef, bacon, smoked
salmon, frankfurters and chicken loaf.
reduced salt bread and breakfast cereals.
Breads and cereals are a major source of salt
in the diet.
Iodised salt is best. A major dietary source
of iodine is plant foods; however, there is
emerging evidence that Australian soil may
be low in iodine and this results in plants
that are low in iodine. If you eat fish regularly
(at least once a week), the need for iodised
salt is reduced.
salt-laden processed foods, such as flavoured
instant pasta, canned or dehydrated soup mixes,
chips and salted nuts.
and butter contain a lot of salt but ‘no
added salt’ varieties are available.
cheeses are very high in salt so limit your
intake or choose lower salt varieties.
your use of soy sauce, tomato sauce and processed
sauces and condiments (for example mayonnaise
and salad dressings) because they contain
high levels of salt.
herbs, spices, vinegar or lemon juice to add
extra zing to your recipe and reduce the need
Culinary herbs are leafy plants that add flavour
and colour to all types of meals; they are
also rich in health-protective phyto-oestrogens.
In many cases, they can replace the flavour
of salt and oil. Remember:
are delicately flavoured, so add them to your
cooking in the last few minutes.
herbs are more strongly flavoured than fresh.
As a general rule, one teaspoon of dried herbs
equals four teaspoons of fresh.
from boosting meat dishes, herbs can be added
to soups, breads, mustards, salad dressings,
vinegars, desserts and drinks.
such as coriander, ginger, garlic, chilli
and lemongrass are especially complimentary
in vegetable-based stir-fry recipes.
you begin any exercise or diet program, you should have permission
from your doctor.
Contents in this web site are in no way intended as a substitute
for medical counsel .