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Healthy Recipes
Healthy Recipes
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Low Fat Recipes
Use bouillon cubes or granules to add flavor to rice and potatoes. You won't miss the butter.
Try sauteeing in wine or broth. You really do not need to use fat to soften onions, garlic and peppers.
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Week of November 28, 2004

Fantastic Apples

Apples are a rich source of dietary fiber and are rich in calcium, vitamin A, and vitamin C. Other nutrients in apples benefit the circulatory and lymphatic systems. The health benefits of apples have been touted for centuries and gave rise to the old adage that "an apple a day keeps the doctor away." In fact, apples are filled with many phytonutrients, which are strong natural antioxidants.

Try this easy and tasty fruit salad for any winter meal.

Winter Apple Salad
Serves 4

4 tart green apples, cored and chopped
1/4 cup blanched slivered almonds, toasted
1/4 cup dried cranberries
1/4 cup chopped dried cherries
1 - 8 ounce container low fat vanilla yogurt

In a medium bowl, stir together the apples, almonds, cranberries, cherries and yogurt until evenly coated.

Per Serving: 181 Calories; 6g Fat (27.7% calories from fat); 1g Saturated Fat; 5g Protein; 29g Carbohydrate; 4g Dietary Fiber; 3mg Cholesterol; 45mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Fruit; 1/2 Non-Fat Milk; 1 Fat.

Week of November 21, 2004

Wonderful Winter Squash

We all know about zucchini and yellow summer squash, but many of us are bewildered by the many and varied bright green, orange and yellow varieties of winter squash. In fact, they were once a very important part of the Native American diet in North America.

Once you get past the tough exterior to the mellow, sweet heart of a winter squash, you will be glad you tried them. When cooked, the orange or yellow flesh becomes soft and tastes wonderful in both savory and sweet dishes.

Always select squash that's heavy for its size and has a dull rind which tell you that the fruit is ripe and flavorful. Store winter squash in a cool, dry place.
Acorn squash is probably the best squash to just bake and eat. Its flesh is golden yellow, dry, and sweet, with a definable but pleasant texture. Butternut squash is very versatile and easy to handle. Its orange flesh is thick, dry, fine-grained, and sweet. Because of its density and ease of preparation, butternut is the squash to use when you want to dice or slice or present squash in any form other than a purée or a roasted chunk.

Hubbard squash is often sold in pieces because it can grow to cumbersome sizes. This squash usually has a gray-blue shell, with a fine-grained flesh that's dry, somewhat mealy, and very flavorful and often used for pies. It's a good-size squash with tan skin, thick, deep-orange flesh, a coarse texture, and a really sweet flavor. Sweet dumplings are tiny but great for roasting and presenting whole. Sugar pumpkins are good for pies, too, as well as for canning since they have a thick, fine-grained flesh.

A spaghetti squash is always cooked whole. You can cook a whole spaghetti squash by either baking, boiling, or microwaving. Once the squash is cooked, and is cool enough to handle, halve the squash and scoop out the seeds and fibers. Then take a fork and begin to scrape at the squash flesh. As you tease it apart, the flesh will separate into pasta like strands which can be tossed with a low fat Italian sauce.

Stay away from pumpkin pumpkins, whether they're the classic field type or the original French variety. Carve them, but don't eat them: they're tough and bland.
Butternut and delicata squash have a skin that is fairly easy to peel when raw. For most other varieties, it is almost impossible to get the peel off of them while raw. It is best to just cut them in half, quarters or rings and bake them at about 375 degrees F. The peel is easily removed after it is cooked. For squash puree, let it cook until the flesh is really soft, then scoop it out of the shell and run it through the food processor.


Acorn Squash

Common
Varieties
of
Winter
Squash




Butternut Squash


Delicata Squash


Hubbard Squash


Spaghetti Squash


Sugar Pumpkin

Banana Squash

Sweet Dumpling Squash



Roasted Winter Squash

Serves 4

1/4 cup liquid honey
2 tablespoons soy sauce
1 clove garlic, minced
1/4 teaspoon salt
1/4 teaspoon pepper
2 acorn squash (2 ¼ - ½ pounds total)*

Whisk first 5 ingredients together in a large bowl. Halve each squash crosswise, and scoop out seeds. Cut into 1 inch thick rings & toss in honey mixture until well coated. You can cover and refrigerate for up to 6 hours at this point if you are preparing ahead of time

Arrange squash rings on a greased, foil lined, rimmed baking sheet and drizzle with honey mixture. Bake in preheated 400 degrees F oven, turning once and basting with liquid, until tender and golden, about 30 to 40 minutes.

*Or you may use 1 butternut squash, peeled (leave the peel on acorn and peel butternut - peel can be removed after cooking on acorn squash)

Per Serving: 148 Calories; trace Fat (1.1% calories from fat); trace Saturated Fat; 2g Protein; 39g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 440mg Sodium. Exchanges: 1 1/2 Grain (Starch); 0 Vegetable; 0 Fat; 1 Other Carbohydrates.

Week of November 14, 2004

Let's Talk Turkey

Use a little common sense when selecting your holiday turkey. Some companies add fatty agents into their turkeys to make them what is called self basting. Indeed, these turkeys require less attention and basting during the cooking process, but they always contain more fat than a non self basting turkey. Buy a lean whole turkey or breast of turkey that is not self basting.

Use seasoning instead of stuffing in the turkey cavity, to enhance the flavor of the meat. You may use citrus fruits and herbs such as sage, marjoram, rosemary or thyme. To season the exterior of the bird, spray or rub it with olive oil and rub with herbs and citrus juices. Or you may add herbs or seasoning under the skin of the turkey.

Baste the turkey by brushing low fat broths or juices like apple, cranberry and orange juice. Bake the turkey on a rack with a pan underneath to keep the turkey from cooking in the collected fat as it drips.

Bake the stuffing in a casserole or baking dish rather than in the cavity of the turkey. When you bake dressing in the cavity, it soaks up the fat as the turkey roasts.

Week of November 7, 2004

It's that wonderful time of year again - turning leaves, cold windy fronts, football games, family and friends and of course turkey leftovers. The question in a couple of weeks will be what can you do with those turkey leftovers besides eating one more turkey sandwich?

Turkey leftovers are fantastic. Plan the size of the turkey you buy, based on how much you want left over. Use leftover turkey in a few meals after the main meal, but also dice or shred some of the meat to store in one and two cup freezer containers or zip lock freezer bags for an easy addition to meals that you prepare during the busy work week. Skillet stir fries, casseroles, and shredded meat sandwiches become a quick and easy meal with leftover turkey. Don't forget to freeze the carcass if you don't intend to use it for soup right away.


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