Wednesday, April 19, 2017

Wild Mushroom Pizza day7




Make no mistake, this healthy pizza recipe is all about the mushrooms; lemon oil and arugula add just enough citrus and spiciness to accent without overwhelming. To that end, Sardinian or Tuscan Pecorino cheese (milder than Pecorino Romano) is called for, but other mellow grating cheeses, such as Parmigiano-Reggiano, will work.  

Ingredients 

  • 3 tablespoons extra-virgin olive oil, divided
  • 4 cups trimmed and sliced mixed fresh wild mushrooms, such as hen of the woods (maitake) and chanterelles
  • 1 pound pizza dough, preferably whole-wheat
  • 2 cloves garlic, very thinly sliced
  • 4 ounces fresh mozzarella, thinly sliced and torn into ½-inch pieces
  • 3 cups loosely packed arugula
  • 1 tablespoon agrumato lemon oil (see Tip)
  • ¼ teaspoon kosher salt
  • 3 tablespoons shaved Pecorino Sardo or Toscano cheese
lace a pizza stone or large rimless baking sheet on the bottom rack and preheat oven to the highest temperature, preferably 500°F, for 30 minutes.

  1. Meanwhile, heat 2 tablespoons olive oil in a large skillet over medium heat. Cook mushrooms, stirring occasionally, until beginning to brown, about 5 minutes. Remove from heat and set aside.
  2. Roll dough on a floured surface into a 14-inch circle. Transfer to a floured pizza peel (or rimless baking sheet). Scatter garlic over the dough then sprinkle with mozzarella and half of the mushrooms (reserve the remaining mushrooms for Step 5). Drizzle the remaining 1 tablespoon olive oil over the pizza.
  3. Carefully slide the pizza onto the preheated pizza stone or baking sheet. Bake until browned, 10 to 15 minutes. Transfer to a cutting board and cut into 4 pieces.
  4. Toss arugula with agrumato lemon oil and salt. Top the pizza with the arugula, the reserved mushrooms and cheese. Serve immediately.
  • This pizza gets a zesty drizzle of agrumato lemon oil, which is created when olives are pressed together with lemons. The resulting extra-virgin olive oil has an exceptionally bright lemony flavor. It's worth seeking out at gourmet markets or well-stocked natural-foods stores. If you can't find it, substitute 1 tablespoon extra-virgin olive oil and 1 teaspoon lemon zest.
  • Serving size: ¼ pizza
  • Per serving: 494 calories; 28 g fat(6 g sat); 4 g fiber; 51 g carbohydrates; 17 g protein; 25 mcg folate; 26 mg cholesterol; 4 g sugars; 1 g added sugars; 565 IU vitamin A; 3 mg vitamin C; 205 mg calcium; 1 mg iron; 621 mg sodium; 306 mg potassium
  • Nutrition Bonus: Calcium (20% daily value)
  • Carbohydrate Servings: 3½
  • Exchanges: 3 starch, 1 vegetable, 1 medium-fat meat, 3 fat









 

Korean Beef Stir-Fry day6

 

 Inspired by the flavors found in Korean barbecue, this dish is a mouth-watering addition to any weeknight repertoire. A fruity Riesling and rice noodles are perfect accompaniments.

Ingredients

  • 3 tablespoons mirin, (see Note)
  • 2 tablespoons reduced-sodium soy sauce
  • 2 teaspoons cornstarch
  • 1 tablespoon canola oil
  • 8 ounces flank steak, trimmed of fat and very thinly sliced against the grain (see Tip)
  • 1 tablespoon chopped garlic
  • 2 teaspoons chopped jalapeno pepper, or to taste
  •  
  • 1½ teaspoons chopped fresh ginger
  • 4 cups mung bean sprouts
  • 1 6-ounce bag baby spinach
  • ¼ cup chopped fresh cilantro
  • 1 teaspoon toasted sesame oil
  • 2 tablespoons toasted sesame seeds, (see Tip), optional
  •  
    1. Combine mirin, soy sauce and cornstarch in a small bowl.
    2. Heat oil in a large nonstick skillet over medium-high heat. Spread steak out in the pan and cook until seared on one side, about 1 minute. Add garlic, jalapeno and ginger and cook, stirring, until fragrant, about 30 seconds. Add bean sprouts and spinach (the pan will be very full). Pour the mirin mixture into the pan and stir gently until the sauce thickens and the spinach is wilted, about 3 minutes. Stir in cilantro and sesame oil. Serve topped with sesame seeds (if using).
    • If you have a little extra time before dinner, put the steak in the freezer for about 20 minutes to help make it easier to slice thinly.
    • To toast sesame seeds, heat a small dry skillet over low heat. Add sesame seeds and stir constantly until golden and fragrant, about 2 minutes. Transfer to a small bowl and let cool.
    • Note: Mirin is a low-alcohol rice wine essential to Japanese cooking. Look for it in the Asian or gourmet-ingredients section of your supermarket. An equal portion of sherry or white wine with a pinch of sugar may be substituted for mirin.
    • People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.
     
  • Serving size: 2 cups
  • Per serving: 410 calories; 17 g fat(4 g sat); 6 g fiber; 28 g carbohydrates; 35 g protein; 309 mcg folate; 78 mg cholesterol; 16 g sugars; 0 g added sugars; 8,173 IU vitamin A; 55 mg vitamin C; 157 mg calcium; 7 mg iron; 680 mg sodium; 1,237 mg potassium
  • Nutrition Bonus: Vitamin A (163% daily value), Vitamin C (92% dv), Folate (77% dv), Iron (39% dv)
  • Carbohydrate Servings: 2
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Easy Chicken Tikka Masala day5

From: EatingWell Magazine, September/October 2010
One of the most popular Indian dishes in the U.S. and the U.K., chicken tikka masala usually involves several steps including marinating and grilling the chicken before simmering in a curried tomato cream sauce. We've simplified it to a one-skillet dish and lightened it by increasing the vegetables, omitting the butter and using less cream. Serve with brown basmati rice and, for dessert, dates. 


       Ingredients

  • 4 teaspoons garam masala (see Note)
  • ½ teaspoon salt
  • ¼ teaspoon turmeric
  • ½ cup all-purpose flour
  • 1 pound chicken tenders
  • 4 teaspoons canola oil, divided
    • 6 cloves garlic, minced
    • 1 large sweet onion, diced
    • 4 teaspoons minced fresh ginger
    • 1 28-ounce can plum tomatoes, undrained
    • ⅓ cup whipping cream
    • ½ cup chopped fresh cilantro for garnish
    •  
    1. Stir together garam masala, salt and turmeric in a small dish. Place flour in a shallow dish. Sprinkle chicken with ½ teaspoon of the spice mixture and dredge in the flour. (Reserve the remaining spice mix and 1 tablespoon of the remaining flour.)
    2. Heat 2 teaspoons oil in a large skillet over medium-high heat. Cook the chicken until browned, 1 to 2 minutes per side. Transfer to a plate.
    3. Heat the remaining 2 teaspoons oil in the pan over medium-low heat. Add garlic, onion and ginger and cook, stirring often, until starting to brown, 5 to 7 minutes. Add the reserved spice mix and cook, stirring, until fragrant, 30 seconds to 1 minute. Sprinkle with the reserved 1 tablespoon flour and stir until coated. Add tomatoes and their juice. Bring to a simmer, stirring and breaking up the tomatoes with a wooden spoon. Cook, stirring often, until thickened and the onion is tender, 3 to 5 minutes.
    4. Stir in cream. Add the chicken and any accumulated juices to the pan. Bring to a simmer and cook over medium-low heat until the chicken is cooked through, 3 to 4 minutes. Garnish with cilantro.
    • Garam masala, a blend of spices used in Indian cooking, usually includes cardamom, black pepper, cloves, nutmeg, fennel, cumin and coriander. It is available in the spice section of most supermarkets.
     
    • Serving size: 1½ cups
    • Per serving: 318 calories; 14 g fat(5 g sat); 4 g fiber; 21 g carbohydrates; 27 g protein; 56 mcg folate; 85 mg cholesterol; 6 g sugars; 0 g added sugars; 1,029 IU vitamin A; 29 mg vitamin C; 109 mg calcium; 3 mg iron; 585 mg sodium; 682 mg potassium
    • Nutrition Bonus: Vitamin C (48% daily value), Vitamin A (21% dv)
    • Carbohydrate Servings: 1½
    • Exchanges: ½ starch, 1 vegetable, 3 lean meat, 2 fat

Tomato-Cheddar Cheese Toast

 

Ingredients

  • 1 diagonal slice baguette ( ¼ inch thick), preferably whole-wheat
  • 2 small slices tomato
  • 1½ tablespoons shredded Cheddar cheese ( ½ ounce)
  • Pinch of cracked black pepper
  •  Toast bread. Top with tomato, cheese and pepper. Heat in toaster oven (or broil) to melt the cheese, if desired.
  •  
    • Serving size: 1 toast
    • Per serving: 80 calories; 4 g fat(2 g sat); 1 g fiber; 8 g carbohydrates; 4 g protein; 9 mcg folate; 11 mg cholesterol; 1 g sugars; 0 g added sugars; 439 IU vitamin A; 6 mg vitamin C; 76 mg calcium; 0 mg iron; 137 mg sodium; 105 mg potassium
    • Carbohydrate Servings: ½
    • Exchanges: ½ starch, ½ high-fat meat

Avocado-Yogurt Dip day 4

 

Ingredients

  • 1 ripe avocado, peeled and pitted
  • ½ cup nonfat plain yogurt
  • ⅓ cup packed fresh cilantro leaves
  • 2 tablespoons chopped onion
  •  
  • 1 tablespoon lime juice
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • Hot sauce to taste, optional
  •  
  • Place avocado, yogurt, cilantro, onion, lime juice, salt and pepper in a food processor. Process until smooth. Season with hot sauce, if desired.
  • Make Ahead Tip: Cover and refrigerate for up to 2 days.
  •  
    • Serving size: 2 Tbsp.
    • Per serving: 51 calories; 4 g fat(1 g sat); 2 g fiber; 4 g carbohydrates; 1 g protein; 23 mcg folate; 0 mg cholesterol; 1 g sugars; 0 g added sugars; 84 IU vitamin A; 4 mg vitamin C; 35 mg calcium; 0 mg iron; 87 mg sodium; 171 mg potassium
    • Carbohydrate Servings: ½
    • Exchanges: 1 fat
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Pickled Beets day4



 For these easy pickled beets, you only need to let them marinate in the pickling mixture for about 30 minutes to get great flavor. Marinating them longer just enhances the taste. Try them in place of cucumber pickles as a condiment or as a vegetable side dish for roasted chicken or beef.

Ingredients

  • 1 small red onion, halved and sliced
  • ½ cup red-wine vinegar
  • 2 tablespoons sugar
  • 1 cinnamon stick
  •  
  • 4 whole peppercorns
  • 2 whole cloves
  • 3 cups steamed sliced beets, ½-1 inch thick (see Tip)


  1. Combine onion, vinegar, sugar, cinnamon stick, peppercorns and cloves in a large saucepan. Bring to a boil over medium-high heat. Cover, reduce heat to medium-low and simmer until the onion is tender-crisp, 4 to 6 minutes. Stir in beets. Transfer to a large bowl and let marinate, stirring occasionally, for 30 minutes.
  • Make Ahead Tip: Cover and refrigerate for up to 1 week.
  • Tip: How to Prep & Steam Beets: Trim greens (if any) and root end; peel the skin with a vegetable peeler. Cut beets into ½- to 1-inch-thick cubes, wedges or slices.
  • To steam on the stovetop: Place in a steamer basket over 1 inch of boiling water in a large pot. Cover and steam over high heat until tender, 10 to 15 minutes.
  • To steam in the microwave: Place in a glass baking dish, add 2 tablespoons water, cover tightly and microwave on High until tender, 8 to 10 minutes. Let stand, covered, for 5 minutes.
  • No time to prep? Look for Melissa's brand Peeled Baby Red Beets in the produce section of many supermarkets. They're peeled, steamed and ready to eat and contain far less sodium than their canned counterparts. 
  •  
    • Serving size: about ½ cup
    • Per serving: 44 calories; 0 g fat(0 g sat); 2 g fiber; 10 g carbohydrates; 2 g protein; 70 mcg folate; 0 mg cholesterol; 8 g sugars; 1 g added sugars; 30 IU vitamin A; 4 mg vitamin C; 16 mg calcium; 1 mg iron; 66 mg sodium; 276 mg potassium
    • Carbohydrate Servings: ½
    • Exchanges: 1 vegetable
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Warm Lentil Salad Day4



 


We like the firmer texture of French green lentils in this hearty dinner salad featuring sausage and tart apples. Serve with pickled beets .

Ingredients 

  • 4 tablespoons extra-virgin olive oil, divided
  • 2 tablespoons red-wine vinegar
  • 1 tablespoon Dijon mustard
  • ½ teaspoon salt
  • ½ teaspoon freshly ground pepper
  • 3 links hot or sweet turkey sausage, casings removed
    • 3 cloves garlic, minced
    • 2 cups cooked or canned (rinsed) lentils (see Tip)
    • 1 small bulb fennel, finely diced
    • 1 Granny Smith apple, finely diced
    • 2 stalks celery with leaves, finely diced
    • 6 cups arugula or mesclun greens
     
  1. Whisk 3 tablespoons oil, vinegar, mustard, salt and pepper in a large bowl.
  2. Heat the remaining 1 tablespoon oil in a large skillet over medium-high heat. Add sausage; cook, stirring often and breaking up, until cooked through, about 5 minutes. Add garlic; cook 30 seconds more. Stir in lentils and heat through, about 2 minutes. Stir in 5 tablespoons of the dressing and remove from the heat. Stir in fennel, apple and celery.
  3. Toss greens with the remaining dressing. Serve with the warm lentil mixture on top.
  • Tip: To cook lentils, place in a saucepan, cover with at least 1 inch of water, bring to a simmer and cook until just tender, 15 to 30 minutes, depending on the type of lentil. Drain and rinse with cold water. 1 cup dry lentils = about 2½ cups cooked. Or use canned lentils: 15-ounce can = 1½ cups. Rinse canned lentils before cooking with them to reduce the sodium by about 35%.
  

Nutrition information

  • Serving size: about 2¼ cups
  • Per serving: 401 calories; 20 g fat(3 g sat); 11 g fiber; 32 g carbohydrates; 24 g protein; 235 mcg folate; 53 mg cholesterol; 9 g sugars; 0 g added sugars; 1,432 IU vitamin A; 18 mg vitamin C; 124 mg calcium; 5 mg iron; 817 mg sodium; 1,011 mg potassium
  • Nutrition Bonus: Folate (59% daily value), Vitamin C (30% dv), Vitamin A (29% dv), Iron (28% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 1 starch, 2 vegetable, 3 lean meat, 3 fat

Carrot-Ginger Vinaigrette meal planning


 This Asian carrot-ginger vinaigrette recipe is so yummy, you'd never guess it contains 37% of the daily value of vitamin A from the carrots. Use this quick and easy ginger salad dressing tossed with zesty salad greens or Asian stir-fry greens.

ingredients 10 servings

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  • 1 cup shredded carrot
  • ½ cup canola oil
  • ⅓ cup rice vinegar
  • 2 tablespoons white miso (see Tip
  • 2 tablespoons chopped onion
  • 1 tablespoon chopped fresh ginger
  • 1 tablespoon reduced-sodium soy sauce

  • Active
  • Ready In
  1. Place carrot, oil, vinegar, miso, onion, ginger and soy sauce in a blender or food processor and puree until smooth. Or blend in a large glass measuring cup or wide jar with an immersion blender.
  • Make Ahead Tip: Cover and refrigerate for up to 3 days.
  • Miso is a fermented soybean paste that adds flavor to dishes like soups, sauces and salad dressings. White or sweet miso (Shiromiso), made with soy and rice, is yellow and milder in flavor. Look for it near tofu at well-stocked supermarkets. It will keep in the refrigerator for at least a year.
  • People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.
  •  
    • Serving size: 2 tablespoons
    • Per serving: 112 calories; 11 g fat(1 g sat); 1 g fiber; 2 g carbohydrates; 1 g protein; 3 mcg folate; 0 mg cholesterol; 1 g sugars; 0 g added sugars; 1,841 IU vitamin A; 1 mg vitamin C; 6 mg calcium; 0 mg iron; 189 mg sodium; 51 mg potassium
    • Nutrition Bonus: Vitamin A (37% daily value)
    • Carbohydrate Servings: 0
    • Exchanges: 2 Fat

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Moroccan-Style Stuffed Peppers day3


Ingredients 

  • 1 8- to 10-ounce bag microwavable brown rice or 1⅔ cups cooked brown rice
  • 4 medium-to-large bell peppers, tops cut off and seeded
  • 1 pound lean (90% or leaner) ground beef
  • 4 cloves garlic, minced
  • ½ cup currants
  • 2 teaspoons ground cumin
  •  
  • 1 teaspoon ground cinnamon
  • 2½ cups low-sodium vegetable juice, such as V8, divided
  • ¼ cup chopped fresh mint, plus more for garnish
  • 1 teaspoon freshly grated orange zest
  • ¾ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  •  
  • Heat rice according to package directions. (If using cooked rice, skip to Step 2.)
  • Place peppers upside-down in a microwave-safe round casserole dish just large enough to fit them. Add ½ inch water to the dish and cover with a lid or inverted dinner plate. Microwave on High until the peppers are tender but still hold their shape, 3 to 6 minutes. Drain the water and turn the peppers right-side up.
  • Meanwhile, cook beef and garlic in a large nonstick skillet over medium-high heat, breaking up the beef with a wooden spoon, until no longer pink, 4 to 6 minutes. Stir in currants, cumin and cinnamon; cook for 1 minute. Stir in the rice and cook for 30 seconds more. Remove from the heat and stir in ½ cup vegetable juice, cup mint, orange zest, salt and pepper.
  • Spoon the beef mixture into the peppers. Pour the remaining 2 cups vegetable juice into the dish and cover. Microwave on High until the juice and filling are hot, 2 to 3 minutes. Serve the peppers with the sauce; garnish with mint, if desired.
  •  
    • Per serving: 401 calories; 11 g fat(4 g sat); 7 g fiber; 48 g carbohydrates; 27 g protein; 73 mcg folate; 72 mg cholesterol; 22 g sugars; 0 g added sugars; 5,236 IU vitamin A; 200 mg vitamin C; 86 mg calcium; 5 mg iron; 591 mg sodium; 1,304 mg potassium
    • Nutrition Bonus: Vitamin C (333% daily value), Vitamin A (105% dv), Iron (28% dv)
    • Carbohydrate Servings: 3
    • Exchanges: 1½ starch, 1 fruit, 2 vegetables, 4 lean meat
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Maple-Nut Granola day 3

 

Ingredients 20 servings



  • 5 cups old-fashioned rolled oats
  • 1 cup unsweetened coconut chips, (see Ingredient Note) or flakes
  • ½ cup sliced almonds
  • ½ cup coarsely chopped pecans
  • ½ cup light brown sugar
  • ⅓ cup unsalted pumpkin seed
  •  
  • ⅓ cup unsalted sunflower seeds
  • ½ cup pure maple syrup
  • ½ cup water
  • ¼ cup canola oil
  • ½ cup dried cranberries
  • ½ cup raisins
    1. Preheat oven to 275°F.
    2. Combine oats, coconut, almonds, pecans, brown sugar, pumpkin seeds and sunflower seeds in a large bowl. Combine syrup, water and oil in a medium bowl or large measuring cup and pour over the oat mixture; stir until well combined. Spread the mixture into a large (12-by-15-inch) roasting pan or large rimmed baking sheet.
    3. Bake for 45 minutes. Remove from the oven, stir, and continue baking until golden brown and beginning to crisp, about 45 minutes more. Stir in cranberries and raisins. Let cool completely before storing.
    • Make Ahead Tip: Store in an airtight container for up to 2 weeks.
    • Ingredient note: Large thin flakes of dried coconut called coconut chips make attractive garnishes. Find them in the produce section of large supermarkets or at melissas.com.
    • People with celiac disease or gluten-sensitivity should use oats that are labeled “gluten-free,” as oats are often cross-contaminated with wheat and barley.

     
    • Serving size: ½ cup
    • Per serving: 251 calories; 12 g fat(3 g sat); 4 g fiber; 32 g carbohydrates; 6 g protein; 7 mcg folate; 0 mg cholesterol; 15 g sugars; 12 g added sugars; 2 IU vitamin A; 0 mg vitamin C; 31 mg calcium; 2 mg iron; 4 mg sodium; 112 mg potassium
    • Carbohydrate Servings: 2
    • Exchanges: 1 starch, 1 other carbohydrate, 2 fat

Monday, April 17, 2017

Delicata Squash & Tofu Curry day2


 

 

Ingredients

  • 2 tablespoons curry powder, preferably Madras
  • ½ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • 1 14-ounce package extra-firm or firm water-packed tofu
  • 4 teaspoons canola oil, divided
  • 1 large delicata squash (about 1 pound),halved, seeded and cut into 1-inch cubes
  • 1 medium onion, halved and sliced
  • 2 teaspoons grated fresh ginger
  • 1 14-ounce can “lite” coconut milk
  • 1 teaspoon light brown sugar
  • 8 cups coarsely chopped kale or chard, tough stems removed
  • 1 tablespoon lime juice, plus more to taste
  •  
 
  1. Combine curry powder, salt and pepper in a small bowl. Blot tofu dry with a paper towel and cut into 1-inch cubes; toss the tofu in a medium bowl with 1 teaspoon of the spice mixture.
  2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the tofu and cook, stirring every 2 minutes, until browned, 6 to 8 minutes total. Transfer to a plate.
  3. Heat the remaining 2 teaspoons oil over medium-high heat. Add squash, onion, ginger and the remaining spice mixture; cook, stirring, until the vegetables are lightly browned, 4 to 5 minutes. Add coconut milk and brown sugar; bring to a boil. Add half the kale (or chard) and cook, stirring, until slightly wilted, about 1 minute. Stir in the rest of the greens and cook, stirring, for 1 minute. Return the tofu to the pan, cover and cook, stirring once or twice, until the squash and greens are tender, 3 to 5 minutes more. Remove from the heat and stir in lime juice.
    • Serving size: about 1½ cups
    • Per serving: 316 calories; 18 g fat(6 g sat); 8 g fiber; 29 g carbohydrates; 16 g protein; 61 mcg folate; 0 mg cholesterol; 7 g sugars; 1 g added sugars; 29,921 IU vitamin A; 76 mg vitamin C; 339 mg calcium; 4 mg iron; 363 mg sodium; 813 mg potassium
    • Nutrition Bonus: Vitamin A (598% daily value), Vitamin C (127% dv), Calcium (34% dv), Iron (22% dv)
    • Carbohydrate Servings: 2
    • Exchanges: 1 starch, 2 vegetable, 1 medium-fat meat, 2 fat
    •  If delicata squash is out of season and use use butternut instead, be sure to cook it first.

    Saturday, April 15, 2017

    Ravioli & Vegetable Soup day1

     

     

    Ingredients

    • 1 tablespoon extra-virgin olive oil
    • 2 cups frozen bell pepper and onion mix, thawed and diced
    • 2 cloves garlic, minced
    • ¼ teaspoon crushed red pepper, or to taste (optional)
    • 1 28-ounce can crushed tomatoes, preferably fire-roasted
    • 1 15-ounce can vegetable broth or reduced-sodium chicken broth
    •  
    • 1½ cups hot water
    • 1 teaspoon dried basil or marjoram
    • 1 6- to 9-ounce package fresh or frozen cheese (or meat) ravioli, preferably whole-wheat
    • 2 cups diced zucchini, (about 2 medium)
    • Freshly ground pepper to taste 
    • Heat oil in a large saucepan or Dutch oven over medium heat. Add pepper-onion mix, garlic and crushed red pepper (if using) and cook, stirring, for 1 minute. Add tomatoes, broth, water and basil (or marjoram); bring to a rolling boil over high heat. Add ravioli and cook for 3 minutes less than the package directions. Add zucchini; return to a boil. Cook until the zucchini is crisp-tender, about 3 minutes. Season with pepper.
    • Make Ahead Tip: Cover and refrigerate for up to 3 days. Thin with broth before reheating, if desired.
    •  
      • Serving size: about 2 cups
      • Per serving: 261 calories; 8 g fat(3 g sat); 7 g fiber; 33 g carbohydrates; 11 g protein; 16 mcg folate; 28 mg cholesterol; 12 g sugars; 0 g added sugars; 2,279 IU vitamin A; 24 mg vitamin C; 97 mg calcium; 5 mg iron; 354 mg sodium; 732 mg potassium
      • Nutrition Bonus: Vitamin A (46% daily value), Vitamin C (40% dv), Iron (28% dv)
      • Carbohydrate Servings: 2
      • Exchanges: 1 starch, 2 vegetable, 1 fat









      •  
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    Thursday, April 13, 2017

    Stress Effects on your body

     

     

     

    Stress symptoms: Effects on your body and behavior

    By Mayo Clinic Staff
    Stress symptoms may be affecting your health, even though you might not realize it. You may think illness is to blame for that nagging headache, your frequent insomnia or your decreased productivity at work. But stress may actually be the culprit.

    Common effects of stress

    Indeed, stress symptoms can affect your body, your thoughts and feelings, and your behavior. Being able to recognize common stress symptoms can give you a jump on managing them. Stress that's left unchecked can contribute to many health problems, such as high blood pressure, heart disease, obesity and diabetes.

    Common effects of stress on your body

    • Headache
    • Muscle tension or pain
    • Chest pain
    • Fatigue
    • Change in sex drive
    • Stomach upset
    • Sleep problems

    Common effects of stress on your mood

    • Anxiety
    • Restlessness
    • Lack of motivation or focus
    • Feeling overwhelmed
    • Irritability or anger
    • Sadness or depression

    Common effects of stress on your behavior

    • Overeating or undereating
    • Angry outbursts
    • Drug or alcohol abuse
    • Tobacco use
    • Social withdrawal
    • Exercising less often 

    Act to manage stress

    If you have stress symptoms, taking steps to manage your stress can have numerous health benefits. Explore stress management strategies, such as:
    • Regular physical activity
    • Relaxation techniques, such as deep breathing, meditation, yoga, tai chi or getting a massage
    • Keeping a sense of humor
    • Socializing with family and friends
    • Setting aside time for hobbies, such as reading a book or listening to music
    Aim to find active ways to manage your stress. Inactive ways you may use to manage stress — such as watching television, surfing the Internet or playing video games — may seem relaxing, but they may increase your stress over the long term.
    And be sure to get plenty of sleep and eat a healthy, balanced diet. Avoid tobacco use, excess caffeine and alcohol intake, and the use of illicit substances.

    When to seek help

    If you're not sure if stress is the cause or if you've taken steps to control your stress but your symptoms continue, see your doctor. Your doctor may want to check for other potential causes. Or, consider seeing a professional counselor or therapist, who can help you identify sources of your stress and learn new coping tools.
    Also, if you have chest pain, especially if it occurs during physical activity or is accompanied by shortness of breath, sweating, dizziness, nausea, or pain radiating into your shoulder and arm, get emergency help immediately. These may be warning signs of a heart attack and not simply stress symptoms.

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    Cinnamon rolls








     This recipe makes 32 cinnamon rolls. You may pre-bake and freeze some for later.

    ingredients

    1. 1 cup skim milk
    2. 1/4 cup canola oil
    3. 1/3 cup sugar
    4. 1/4 teaspoon salt
    5. 2 packages dry yeast (about 0.75 ounces per packet)
    6. 1/4 cup warm water
    7. 1 egg
    8. 2 egg whites
    9. 3 cups all-purpose (plain) flour
    10. 2 1/2 cups whole-wheat (whole-meal) flour
    11. Cooking spray
    12. 2 tablespoons ground cinnamon
    13. 3/4 cup brown sugar
    14. 1/4 cup raisins
    15. 1/2 cup frozen unsweetened apple juice concentrate, thawed

    Directions

    In a small saucepan, heat the milk until just below the boiling point. Don't boil. Stir in the canola oil, sugar and salt. Remove the milk mixture from the heat and cool until lukewarm.
    In a small bowl, combine yeast and water. Stir and set aside for 5 minutes.
    In a large bowl, beat the egg and egg whites using an electric mixer. Add in the yeast and milk mixture.
    Using a wooden spoon mix in the flours, 1 cup at a time, until a soft dough forms. (If you have a countertop mixer, use a dough hook and follow the manufacturer's directions.)
    Turn the dough out onto a generously floured work surface and, with floured hands, knead gently until the dough is smooth and elastic, about 5 minutes.
    Return the dough to the bowl and cover with plastic wrap. Let rise in a warm place until double in size, about 1 1/2 hours. Divide the dough in half and form into 2 balls. Cover with plastic and let sit for 10 more minutes.
    In a small bowl, combine the cinnamon, brown sugar and raisins.
    Spray an 11-by-14-inch pan with cooking spray.
    Using a rolling pin, roll each ball of dough into a 16-by-8-inch rectangle. Spray the dough with cooking/baking spray. Sprinkle each rectangle with half of the cinnamon mixture. Starting at the long side, roll up each rectangle. Slice each roll into 16 pieces and place on the prepared pan. Let rise until double in size, about 1 1/2 hours.*
    To make the glaze, heat the apple juice over medium heat. Cook until the juice is syrupy, about 5 to 7 minutes. Set aside.
    Heat oven to 350 degrees. Brush each roll with the apple juice. Bake until golden brown, about 15 minutes.* Serve warm.
    *If you want to freeze rolls for later, only bake them until the dough rises a bit more but hasn't browned. Cool partially baked rolls in pan. Wrap tightly in 2 layers of plastic wrap and freeze. When you want to use them, thaw in refrigerator. Then bake at 350 F for 8-10 minutes.

    Nutritional analysis per serving

    Serving size :1 roll

    • Total fat 2 g
    • Calories 130
    • Protein 3 g
    • Cholesterol 6 mg
    • Total carbohydrate 25 g
    • Dietary fiber 2 g
    • Monounsaturated fat 1 g
    • Saturated fat < 1 g
    • Trans fat Trace
    • Sodium 30 mg
    • A

    Is it true that cinnamon can lower blood sugar in people who have diabetes?

    Answers from M. Regina Castro, M.D.
    Whether cinnamon can lower blood sugar is a topic of debate — but some research suggests that cinnamon may be helpful as a supplement to regular diabetes treatment in people with type 2 diabetes.
    A 2012 review of several recent studies concluded that the use of cinnamon had a potentially beneficial effect on glycemic control. One study published in 2009 found that a 500 mg capsule of cinnamon taken twice a day for 90 days improved hemoglobin A1C levels — a reflection of average blood sugar level for the past two to three months — in people with poorly controlled type 2 diabetes (hemoglobin A1C levels greater than 7 percent).
    More research is needed to confirm these findings and determine how cinnamon supplementation could lead to these benefits. One theory is that cinnamon increases insulin action.
    If you have diabetes, remember that treatment is a lifelong commitment of blood sugar monitoring, healthy eating, regular exercise and, sometimes, diabetes medications or insulin therapy. Consult your doctor if you have questions or concerns about your diabetes treatment plan.


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    Tuesday, April 11, 2017

    Easy Nacho Skillet Dinner



    Ingredients
    2 cups ground soy crumbles
    2 cups frozen corn
    2 teaspoons chili powder
    1 can no-salt-added kidney beans, (15 1/2 ounces), drained and rinsed
    2 cans no-salt-added tomato sauce, (8 ounces each)
    1/4 cup water
    1 cup baked tortilla chips, slightly broken
    3/4 cup reduced-fat cheddar cheese, shredded

    Instructions
    Place meatless ground crumbles, corn, chili powder, kidney beans, tomato sauce and water in a 10-inch skillet over medium-high heat.
    Simmer for 10 minutes, stirring occasionally.
    Sprinkle with tortilla chips and cheese. Cover and let set for about 5 minutes until the cheese is melted.
    Serving size: 1 cup
    Serves 5.

    Nutritional Information
    Amount per serving
    Calories: 260
    Total fat: 7 g
    Saturated fat: 2.5 g
    Sodium: 390 mg
    Total carbohydrate: 35 g
    Dietary fiber: 9 g
    Protein: 17 g







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    Monday, April 10, 2017

    Up-Dated Niçoise Pasta Salad

    All the classic flavors of a Nicoise salad, plus pasta to keep you satisfied. This recipe uses just one saucepan so there’s minimal cleanup. You could use two pots to make things happen a little faster but that’s up to you: pick your battles. Look for tuna packed in oil, it has a lot more flavor. And while you could drain it and discard the oil, we recommend you use it for the dressing. Just add a little extra virgin olive oil if you come up short. Because this salad already has a bunch of deliciously salty ingredients—olives, pickled green beans, tuna—a splash of soy sauce (or gluten free tamari) adds an unexpected salinity to the dressing.

    Ingredients

    1. 8 ounces cavatelli or other short pasta
    2. 1 teaspoon kosher salt, plus more for pasta water
    3. 10 ounces small red potatoes (8 to 10), quartered
    4. 4 large eggs
    5. ½ cup extra-virgin olive oil
    6. 2 tablespoons balsamic vinegar
    7. 1 teaspoon Dijon mustard
    8. ½ teaspoon soy sauce or tamari
    9. 1 5-ounce jar tuna packed in oil, drained and broken into pieces
    10. ½ cup chopped pickled green beans
    11. ½ cup sliced radishes (about 4 oz.)
    12. cup pitted Niçoise olives
    13. ¼ cup chopped flat-leaf parsley, plus more for serving

      Directions

      1. Cook pasta in a large pot of boiling salted water until al dente, 8 to 10 minutes. Using a slotted spoon, remove pasta, and reserve cooking water in pan. Add potatoes and bring to a simmer over medium-high. Cook potatoes until tender, about 8 minutes. Using a slotted spoon, remove potatoes, reserving cooking water in pan. Carefully lower eggs into pan, and return to a simmer. Cook 12 minutes. Remove eggs from pan, and transfer to a bowl of ice water until cool, about 10 minutes. Peel eggs and cut into quarters.
      2. Whisk together oil, vinegar, mustard, and soy sauce in a large bowl. Add pasta, potatoes, tuna, beans, radishes, olives, parsley, and remaining 1 teaspoon salt and toss to combine. Serve topped with eggs and more parsley.

     

     

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    Saturday, April 8, 2017

    What Would Motivate You To Lose Weight





    Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss. However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits. How do you make those permanent changes? Consider following these six strategies for weight-loss success.


    1. Make a commitment

    Long-term weight loss takes time and effort — and a long-term commitment. Make sure that you're ready to make permanent changes and that you do so for the right reasons.
    To stay committed to your weight loss, you need to be focused. It takes a lot of mental and physical energy to change your habits.
    So as you're planning new weight-loss-related lifestyle changes, make a plan to address other stresses in your life first, such as financial problems or relationship conflicts. While these stresses may never go away completely, managing them better should improve your ability to focus on achieving a healthier lifestyle. Once you're ready to launch your weight-loss plan, set a start date and then — start.


    2. Find your inner motivation

    No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan?
    Make a list of what's important to you to help stay motivated and focused, whether it's an upcoming beach vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. Perhaps you want to post an encouraging note to yourself on the pantry door, for instance.
    While you have to take responsibility for your own behavior for successful weight loss, it helps to have support — of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage.
    Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and who will share the priority you've placed on developing a healthier lifestyle. Your support group can also offer accountability, which can be a strong motivation to stick to your weight-loss goals.
    If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.


    3. Set realistic goals

    It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's best to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.
    Depending on your weight, 5 percent of your current weight may be a realistic goal. Even this level of weight loss can help lower your risk for chronic health problems, such as heart disease and type 2 diabetes. If you're 180 pounds (82 kilograms), that's 9 pounds (4 kilograms).
    When you're setting goals, think about both process and outcome goals. "Walk every day for 30 minutes" is an example of a process goal. "Lose 10 pounds" is an example of an outcome goal. It isn't essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss. Learn more:
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    Saturday, April 1, 2017

    Healthy Weight loss

     

     

     

     

    What is healthy weight loss?

    It's natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn't just about a "diet" or "program". It's about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.
    To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week.1
    Once you've achieved a healthy weight, by relying on healthful eating and physical activity most days of the week (about 60—90 minutes, moderate intensity), you are more likely to be successful at keeping the weight off over the long term.
    Losing weight is not easy, and it takes commitment. But if you're ready to get started, we've got a step-by-step guide to help get you on the road to weight loss and better health.

    Even modest weight loss can mean big benefits

    The good news is that no matter what your weight loss goal is, even a modest weight loss, such as 5 to 10 percent of your total body weight, is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.2
    For example, if you weigh 200 pounds, a 5 percent weight loss equals 10 pounds, bringing your weight down to 190 pounds. While this weight may still be in the "overweight" or "obese" range, this modest weight loss can decrease your risk factors for chronic diseases related to obesity.

    So even if the overall goal seems large, see it as a journey rather than just a final destination. You'll learn new eating and physical activity habits that will help you live a healthier lifestyle. These habits may help you maintain your weight loss over time.
    In addition to improving your health, maintaining a weight loss is likely to improve your life in other ways. For example, a study of participants in the National Weight Control Registry* found that those who had maintained a significant weight loss reported improvements in not only their physical health, but also their energy levels, physical mobility, general mood, and self-confidence.

    Losing Weight: Getting Started



     losing weight takes more than desire. It takes commitment and a well-thought-out plan. Here's a step-by-step guide to getting started.

    Step 1: Make a commitment.

    Making the decision to lose weight, change your lifestyle, and become healthier is a big step to take. Start simply by making a commitment to yourself. Many people find it helpful to sign a written contract committing to the process. This contract may include things like the amount of weight you want to lose, the date you'd like to lose the weight by, the dietary changes you'll make to establish healthy eating habits, and a plan for getting regular physical activity.
    Writing down the reasons why you want to lose weight can also help. It might be because you have a family history of heart disease, or because you want to see your kids get married, or simply because you want to feel better in your clothes. Post these reasons where they serve as a daily reminder of why you want to make this change.


    Step 2: Take stock of where you are.

    Consider talking to your health care provider. He or she can evaluate your height, weight, and explore other weight-related risk factors you may have. Ask for a follow-up appointment to monitor changes in your weight or any related health conditions.
    Keep a "food diary" for a few days, in which you write down everything you eat. By doing this, you become more aware of what you are eating and when you are eating. This awareness can help you avoid mindless eating.
    Next, examine your current lifestyle. Identify things that might pose challenges to your weight loss efforts. For example, does your work or travel schedule make it difficult to get enough physical activity? Do you find yourself eating sugary foods because that's what you buy for your kids? Do your coworkers frequently bring high-calorie items, such as doughnuts, to the workplace to share with everyone? Think through things you can do to help overcome these challenges.
    Finally, think about aspects of your lifestyle that can help you lose weight. For example, is there an area near your workplace where you and some coworkers can take a walk at lunchtime? Is there a place in your community, such as a YMCA, with exercise facilities for you and child care for your kids?

    Step 3: Set realistic goals.

    Set some short-term goals and reward your efforts along the way. If your long-term goal is to lose 40 pounds and to control your high blood pressure, some short-term eating and physical activity goals might be to start eating breakfast, taking a 15 minute walk in the evenings, or having a salad or vegetable with supper.
    Focus on two or three goals at a time. Great, effective goals are —
    • Specific
    • Realistic
    • Forgiving (less than perfect)
    For example, "Exercise More" is not a specific goal. But if you say, "I will walk 15 minutes, 3 days a week for the first week," you are setting a specific and realistic goal for the first week.
    Remember, small changes every day can lead to big results in the long run. Also remember that realistic goals are achievable goals. By achieving your short-term goals day-by-day, you'll feel good about your progress and be motivated to continue. Setting unrealistic goals, such as losing 20 pounds in 2 weeks, can leave you feeling defeated and frustrated.
    Being realistic also means expecting occasional setbacks. Setbacks happen when you get away from your plan for whatever reason – maybe the holidays, longer work hours, or another life change. When setbacks happen, get back on track as quickly as possible. Also take some time to think about what you would do differently if a similar situation happens, to prevent setbacks.<</p>
    Keep in mind everyone is different – what works for someone else might not be right for you. Just because your neighbor lost weight by taking up running, doesn't mean running is the best option for you. Try a variety of activities – walking, swimming, tennis, or group exercise classes to see what you enjoy most and can fit into your life. These activities will be easier to stick with over the long term.

    Step 4: Identify resources for information and support.

    Find family members or friends who will support your weight loss efforts. Making lifestyle changes can feel easier when you have others you can talk to and rely on for support. You might have coworkers or neighbors with similar goals, and together you can share healthful recipes and plan group exercise.
     Joining a weight loss group or visiting a health care professional such as a registered dietitian, can help.

    Step 5: Continually "check in" with yourself to monitor your progress.

    Revisit the goals you set for yourself (in Step 3) and evaluate your progress regularly. If you set a goal to walk each morning but are having trouble fitting it in before work, see if you can shift your work hours or if you can get your walk in at lunchtime or after work. Evaluate which parts of your plan are working well and which ones need tweaking. Then rewrite your goals and plan accordingly.

    If you are consistently achieving a particular goal, add a new goal to help you continue on your pathway to success.

    Reward yourself for your successes! Recognize when you're meeting your goals and be proud of your progress. Use non-food rewards, such as a bouquet of freshly picked flowers, a sports outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health.

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    Friday, March 31, 2017

    Avocados, Weight Loss/Management


    The Skinny on Avocados and Weight Maintenance


    If you're on a diet or want to drop a few pounds, avocados are all right to incorporate into your diet. Losing weight requires eating fewer calories than you burn off. A 50g serving of avocados contains 80 calories, so you can easily fit them into a calorie-reduced eating plan. Just look for ways to substitute avocados for foods that do not deliver lots of vitamins, minerals and phytonutrients.


    Choose Avocados for Your Weight Management or Type 2 Diabetes Diet

    • Avocados contain 80 calories per 50g serving.
    • When used instead of other fats avocados can be part of a calorie-reduced diet.
    • Avocados make a great nutrient-boosting breakfast item, when combined with eggs they also make a great post-workout snack. Avocados contribute good, unsaturated fat and are a good source of fiber, while the eggs provide high-quality protein that encourages muscle tissue repair and growth.
    • Avocados are sugar-free; moreover they have the least amount of sugar per serving than any other fresh fruit.
    • Plus, over 75% of the fat in an avocado is unsaturated fat, making them a great substitute for foods high in saturated fat.
    You may find that the rich, creamy texture of avocados makes your resolution to eat healthier easier to follow. They make a satisfying snack - one serving of fresh avocado, about one-third of the medium fruit, provides a good source of fiber (3g, 11% of the DV). Fiber adds bulk to your diet and can help keep you feeling full faster and longer.
    Working out? Potassium can help. Potassium is an electrolyte. Your body loses electrolytes as you sweat that need to be replaced. You also need potassium to help build muscle, break down and use carbohydrates. Avocados contain 250 mg of potassium per 50g serving. In addition, avocados are a good source of fiber with 6g of naturally good fats to help you stay full and energized for all your activities throughout the day.


    LEARN HOW TO PICK AND BUY FRESH AVOCADOS.






    Pick & Buy Fresh Avocados








    How to Pick the Perfect Avocado - How to Know When a Fresh Avocado is Ripe

    how-to-pick.jpg

    Fresh avocados do not ripen on the tree, they ripen or "soften" after they have been harvested. Fresh Hass avocados are unique from some of the other varieties of avocados because they can change from a dark-green color to a deep purplish almost black hue when ripe. Although skin color can help in the initial visual selection of fresh Hass avocados it is not always the best indicator for ripeness. Ripeness is ultimately determined by consistency. Color can sometimes be misleading as avocado "softening" can occur at a varying rate, independent of the color.




    Indicators of Ripeness

    indicator.jpg

     

    Let Sam the Cooking Guy explain - watch the video

    Here's how to pick the best fresh Hass avocados - Step by Step:

    Step 1 - Take a look at the chart below. When comparing a group of Hass avocados, check the outside color of the skin of the avocados for any that are darker in color than the others. These may be riper than Hass avocados with lighter skin. Check the outer skin of the avocado for any large indentations as this may be a sign that the fruit has been bruised.

    Note: Avocado color does not always indicate ripeness. Ripe avocados will yield to firm gentle pressure in the palm of your hand.
    Step 2 - Place the avocado in the palm of your hand.
    Step 3 - Gently squeeze without applying your fingertips as this can cause bruising and feel.
    Ripe: If the avocado yields to firm gentle pressure you know it's ripe and ready-to-eat.

    Unripe: If the avocado does not yield to gentle pressure it is considered still "firm" and will be ripe in a couple of days.
    Overripe: If the avocado feels mushy or very soft to the touch it may be very ripe to overripe. Learn more about how to tell if an avocado is overripe or unsafe to eat.
    Practice makes perfect - if it's your first time selecting avocados, try choosing a couple of avocados that yield to gentle pressure to see how they differ in taste. Or try purchasing an unripe avocado, checking it every day for 2 - 3 days as it softens. Practice will help you learn what to look for when you're in the store.

    How to Buy Avocados Ahead of Time for an Event

    Unripe, firm green avocados can be purchased 4-5 days ahead of an event

     Ripe Hass avocados that yield to gentle pressure should be eaten within a day or two. For events a couple days out, purchase firm avocados instead. Unripe, firm or green fruit can take four to five days to ripen at room temperature, perfect for celebrations that are a few days out. Just be careful to watch the fruit to make sure the temperature in your kitchen does not cause them to ripen too quickly. If they begin to yield to gentle pressure, place them in the refrigerator to slow the ripening process.