of October 26, 2008
is a nutritional powerhouse that boasts 200 percent
of the recommended daily allowance of Vitamin
C, a good dose of Vitamin A, riboflavin, calcium,
and fiber - and contains just 40 calories in a
mere one cup serving. It has even been proven
to help protect against cataracts, stroke, and
many kinds of cancer.
to look for when shopping for broccoli:
best broccoli will have dark green tops with slightly
lighter green stems.
Buds should be tightly closed, with no mushy spots
or signs of yellowing.
The stalks should feel firm and crisp, never limp
most stores, you can also buy packages of pre-cut
broccoli florets - look for the same characteristics
to ensure quality.
can stay fresh for up to two weeks if you store
it unwashed, dry, and tightly wrapped in a plastic
bag. Keep in mind broccoli's nutritional value
depletes the longer you store it, so it is best
to use it as soon as possible.
broccoli is a good alternative too - you can use
as much or as little as you like and freezing
does a great job of preserving nutrients.
cooked broccoli is an appetizing bright green
with a mild, pleasant flavor and a tender but
firm texture. To avoid overcooking, uncover once
it’s done and serve right away. You can
also plunge it into an ice bath to stop the cooking,
as this will preserve the color, flavor, and nutrients.
of October 19, 2008
you are craving sweet snacks, go ahead and give
yourself a break without breaking your diet. Here
are some low cal sweet snacks that can curb your
prepare Core half an unpeeled apple (use any variety
that remains firm when cooked, such as Northern
Spy, Rome Beauty or York Imperial) and fill with
1 teaspoon of brown sugar and a dash of cinnamon;
place in a microwave-safe bowl and cover with
plastic wrap. Microwave for 2 1/2 minutes; remove
from oven and top with 1/2 cup nonfat vanilla
score per serving: 143 calories, 0 fat, 90% carbs
(32 g), 10% protein (4 g), 2 g fiber, 313 mg calcium,
0.4 mg iron, 46 mg sodium.
prepare Combine 16 ounces of plain, nonfat yogurt
and 8 ounces of frozen lemonade concentrate, pour
into 6 pop molds and freeze.
score per serving (1 pop): 111 calories, O fat,
83% carbs (23 g), 17% protein (5 g), trace fiber,
153 mg calcium, 0.34 mg iron, 60 mg sodium.
Strawberry Cream Cheese Snacks
prepare Spread 1 graham cracker with 2 tablespoons
of fat-free cream cheese and top with 1/3 cup
sliced strawberries or 2 tablespoons of preserves.
score per serving (1 graham cracker with 2 tablespoons
of cream cheese and 1/3 cup sliced strawberries):
105 calories, 17% fat (2 g; 0.5 g saturated),
61% carbs (16 g), 22% protein (5 g), 1.5 g fiber,
66 mg calcium, 1 mg iron, 249 mg sodium.
Apple Nut Yogurt
a medium sized apple in half. Put one half in
a bag in the refrigerator for another day. Cut
out the core of the apple and throw it away. Cut
up the rest of the apple into small pieces and
put in bowl. Add 1 tablespoon of low calorie vanilla
yogurt. Sprinkle with cinnamon. Add four chopped
walnut halves and stir together. This makes a
healthy, quick snack!
score per Serving: 88 Calories; 5g Fat (43.7%
calories from fat); 2g Protein; 11g Carbohydrate;
2g Dietary Fiber; 0mg Cholesterol; trace Sodium.
Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Fruit;
cup of skim or 2% milk
1 banana, broken into pieces
One or two packets of Sugar Substitute
in blender until smooth and start dropping ice
cubes into the mixture, one or two at a time.
Keep adding the ice cubes until your shake is
as thick as desired.
variations, add fresh or frozen strawberries,
chocolate syrup to taste, crushed pineapple, or
a fresh peach.
score per Serving (excluding unknown items): 155
Calories; 1g Fat (4.2% calories from fat); 5g
Protein; 34g Carbohydrate; 3g Dietary Fiber; 2mg
Cholesterol; 68mg Sodium. Exchanges: 2 Fruit;
1/2 Non-Fat Milk; 0 Other Carbohydrates.
of October 12, 2008
you are looking for a nice salty snack without
adding tons of saturated fat to your diet, try
this spicy invention.
- 15 ounce can chickpeas, drained
1 tablespoon vegetable oil
1 1/2 teaspoons chili powder (or more)
1 teaspoon paprika
1 teaspoon cornflour
1/2 teaspoon cumin
1/2 teaspoon oregano
1/3 teaspoon garlic powder or onion powder
1/3 teaspoon cilantro (ground coriander)
1 dash cayenne pepper (or to taste)
For cheezy flavor:
1-2 teaspoon nutritional yeast
Salt (to taste)
Preheat oven to 375º F. Mix chickpeas and
oil. In a small ball mix together corn flour &
spices (except salt). Add to chickpeas and toss
on a baking sheet about 40 min.(or until crunchy).
Sprinkle with salt.
of October 5, 2008
to Make a Rich and Nutrient Rich Beef Stock
will need a heavy large stainless steel stock
pot, large bowls, a collander, a strainer and
a sheet of fine cheesecloth. This is a great lazy
large meaty bones (also known as marrow bones)
60% boney bones (also known as knuckle bones)
does not have meat on them
cup cider vinegar
4 quarts or more filtered water
3 springs fresh thyme
3 organic carrots
3 organic onions
3 ribs celery
meaty bones on a baking sheet in a 350 degree
oven for one hour. (this will intensify the flavor
of your stock and give it a nice rich color.
meaty bones roast, add the boney bones to your
stock pot. Add 1/2 cup cider vinegar and four
quarts or more water to cover bones in stock pot.
3 onions and coursely chop each onion into 8 pieces.
and scrub 3 carrots (leaving peel on). Chop into
1 - 1 1/2" pieces.
and trim 3 ribs of celery. Coursely chop into
one hour, remove meaty bones from oven and place
in pot with boney bones and vinegar water. Add
vegetables and 3 sprigs of thyme. Scrape browned
bits from pan into stock pot.
on stove over high heat and bring to a boil. As
broth boils scum will rise to the top. Skim off
the scum from the top with a ladel. The scum is
impurities from the bone, so you want to remove
as much as possible.
heat to a simmer. (There must still be a slight
movement below the surface or a roll. DO NOT COVER.
need to roll (simmer) for at least 12 hours up
to 72 hours. (This can be cumulatively - let roll
for a specified time. Let cool and refrigerate,
then you can take it out and bring to a boil again,
skim and return to a simmer.
stock has cooked the desired time, remove from
stove and let cool enough to handle.
a collander over a large bowl and pour stock through.
Throw away bones, any dry cooked meat and vegetables.
a strainer with cheesecloth and place over bowl.
Pour stock through cloth and strainer to remove
the last of any particles. Let stock cool thouroughly
to room temperature (up to four hours).
and refrigerate until jelled. Remove any fat layers
store, you msy freeze in freezer in freezer safe
containers for up to 6 months.
will last up to 5 days in the refrigerator.