Healthy Recipes: October 2010

Thursday, 28 October 2010

Heart Healthy Recipe That Taste's Great

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When it comes to our heart health it's important that we follow a heart health diet, that we get enough exercise and that we learn to control our response to negative stress in our lives.

It's true that heredity plays an important role in our susceptibility to heart health problems, but there are many aspects of our diet and lifestyle we can control, starting with a heart healthy recipe that you will enjoy.

Many studies have demonstrated the benefit of extra virgin olive oil, vegetables and garlic to overall health and wellness, yet it can be tough to combine these into something that is simple to eat, so here is a tasty pesto heart healthy recipe that will not only do wonders for your overall wellness but will taste great too.

I have to admit straight up that I have often had trouble digesting pesto recipes that I get in Italian restaurants, I'm not quite sure why, but my feeling is that there is too much oil or the garlic is perhaps too heavy.

That's the great part about making your own heart healthy recipes such as this pesto is that you can alter the amount of ingrediants to suit your preference.

There are 2 major ingredients in pesto that make it especially healthy for the heart.

Several studies have demonstrated the benefit of quality olive oil to heart health. By swapping other fats or carbohydrates for unsaturated fats such as olive oil you can have a positive impact on both lowering blood pressure and on lowering cholesterol. The impact on lowering blood pressure is a relatively recent finding by scientists and just one more added benefit of a heart healthy recipe that includes olive oil.

Another great ingredient in pesto that benefits the heart is garlic. Once again, several studies have demonstrated a beneficial impact on heart health with garlic including the ability to control and even remove existing plaque build-ups in your arteries. Even more important is that recent findings suggest that pure garlic (as opposed to supplements) is better for your system, pesto heart healthy recipes certainly fill that requirement.

In addition, the fact that this heart healthy recipe is low in salt and includes the tasty and healthy basil herb, also makes it a superb food for our heart.

HEART HEALTHY RECIPE - BEST PESTO

To make pesto you will need a food processor to combine and even liquify the ingredients turning them into a marriage of flavors that is just simply incredible.

You will need...

1/2 cup of extra virgin olive oil (I've even done 1/4 cup and had good success)

2 peeled garlic cloves (move to 1 if you not garlic crazy)

1/4 cup grated parmesan cheese

1 Tablespoon of lemon juice

2 Cups of fresh Basil leaves (if you find the Basil overpowering, substitute some parsley)

Fresh ground pepper

Combine everything together except the cheese into your food processor and puree until smooth - I like it when it's combined into a thick paste. Finally, stir in the cheese and store it for at least a day in your refrigerator - it will keep for days and the taste will actually get better.

You can east this heart healthy recipe with thin toasts such as Melba toast or oven roasted toast that you make in your own oven. You can also serve it with meats or bump up the flavor of many other recipes. Of course, this pesto recipe will also be great with any pasta. Just remember, keep it cool until you pour it over your pasta.

There you have it, a heart healthy recipe that is quick and simple to make, lasts for days, is big on flavor and inexpensive to make over and over again.

Healthy, Low Fat and Quick Recipes That Will Make Your Tastebuds Water With Anticipation - You Really Can Experience Healthy Eating Without Giving Up Taste Or Time. Visit http://www.rapid-weight-loss.com/diet-recipe.html

Wednesday, 27 October 2010

Healthy Recipes That Kids Will Enjoy!

Looking for fantastic childrens' recipes? Find a great collection at Recipe4Living!

If you have children in your life then you know it can sometimes be a challenge finding foods they like that are good for them too. After serving meatloaf and chicken fingers for the nine hundredth time, it sometimes feels like you'll never get out of the "What's for dinner?" rut. At Recipe4Living we know how hard it is to get your kids to eat a nutritious meal. That's why we've put together a collection of recipes for children that you'll like too.

Children Appetizer Recipes

Top Notch Nachos

This is a great recipe for kids or just as appetizers. Very simple to make,

but always a favorite!

Ingredients

Round tortilla chips

1 can refried beans

1 large tomato

1 can chopped olives

1 yellow onion

Shredded cheese (optional)

Directions

First, preheat the oven to 315 degrees. Next pull out one or two baking sheets. Open the can of refried beans and chop the tomatoes and onions. Put the tortilla chips on the baking sheets and place a dollop of beans on each tortilla chip. After completing, place the onions, tomatoes, and olives on too. Add cheese last if using. Put the baking sheets in the oven and bake for 35 minutes.

Children Main Dish Recipes

Easy Crockpot Stuffed Bell Peppers

This easy crockpot stuffed bell peppers recipe is great smelling, simple and made for even the fussiest of eaters!

Ingredients

6 green peppers washed, topped and seeded

1 Tbs. shortening (i.e. Crisco)

1 1/2 - 2 lb. ground beef

1 C. cooked rice

1 sm. onion, chopped

1 tsp. salt

1/8 tsp. black pepper

dash of basil

1/2 C. ketchup

1 8-oz. can tomato sauce w/ or w/o seasoning

Directions

Heat shortening in skillet and brown beef. Combine meat and next 6 ingredients. Stuff bell peppers. Arrange bell peppers in large crock pot. Can be stacked. Pour tomato sauce over peppers. Cooker on low for 6-7 hours or on high for 3-4 hours.

Children Sandwich Recipes

Mozzarella Chicken Sandwich

This sandwich provides two grain servings from the ciabatta, a little more than two servings of meat from the chicken, and half a dairy serving from the cheese. Serve with orange wedges and baked chips.

Ingredients

1/4 C. (about 2 oz.) sun-dried tomato pesto (such as Classico)

2 Tbs. fat-free mayonnaise

3/4 lb. skinless, boneless chicken breasts

1/4 tsp. pepper

1/8 tsp. salt

1 tsp. olive oil

1 8 oz. loaf ciabatta bread

12 lg. basil leaves

3/4 C. (3 oz.) shredded part-skim mozzarella cheese

1/2 C. sliced bottled roasted red bell peppers

1 large tomato, thinly sliced

Directions

Combine pesto and mayonnaise in a small bowl, stirring to blend. Sprinkle chicken with pepper and salt. Heat oil in a large nonstick skillet over medium-high heat. Add chicken, and cook for 3 minutes on each side or until done. Remove chicken to cutting board, and cool slightly. Cut chicken lengthwise into thin slices. Preheat broiler. Cut ciabatta in half horizontally. Place bread, cut sides up, on a baking sheet. Broil 3 minutes or until lightly browned. Remove bread from pan. Spread pesto mixture evenly over cut sides of bread. Arrange the chicken slices evenly over bottom half. Top chicken evenly with basil leaves, and sprinkle cheese over top. Place bottom half on baking sheet, and broil 2 minutes or until cheese melts. Arrange bell pepper and tomato over cheese, and cover with top half of bread. Cut into 4 equal pieces.

Children Dessert Recipes

Individual Cheesecakes

A very nice change. Small bite size pieces of cheesecake you can snack on anytime, no need to dirty any dishes.

Ingredients

2 8-oz. pkg. cream cheese

1/2 C. sugar

18 vanilla wafers

1 can cherry pie filling

3 eggs

1 tsp. vanilla

3 Tbs. lemon juice

Directions

Mix all ingredients (except pie filling). Beat 10 minutes with electric mixer. Line muffin tins with cupcake fillers and put a vanilla wafer in each cup (18 cups). Add cheese mixture. Bake in 350-degree oven for 17-20 minutes. Cool and top with cherry pie filling (or your favorite pie filling) and refrigerate.

Kathryn Steed is a writer and editor for Recipe4Living.com, an ever-growing recipe sharing website. For more articles like this, or for a large collection of recipes, visit the site as http://www.Recipe4Living.com.

Tuesday, 26 October 2010

Where to Find Free Healthy Recipes!

Everyone is now joining the bandwagon of staying healthy and being fit. With the many health problems that have been plaguing the country, there has been a more conscious effort from each individual to take better care of themselves and start living a more healthier and active lifestyle. Parents of each home have become more conscious of serving their families with healthier meals. There are a lot of families now who opt to eat healthier meals and are in fact looking for free healthy recipes to serve during family lunches, dinners and gatherings.

Healthier meals are now being served even during parties and at restaurants so that people have a better alternative to just eating fast food. Below are tips on how to obtain free healthy recipes from around the world that you can try in the comforts of your own homes and serve to your families and friends.

Free healthy recipes are everywhere on the internet. You just has to research and take time to browse through the many sites that are available. The majority of the websites that offer these free healthy recipes come with the complete set of ingredients and how to cook them. Moms will not have a hard time preparing the dishes because the ingredients and the how-to's are all in one place. The internet is one of the major sources for free healthy recipes that parents, especially the moms, should look at. There are websites that even offer healthy meal plans for the whole week that the family can make use of. From simple healthy dishes to extravagant and gourmet meals, name it and the internet has it.

As there are many choices that you have at your fingertips, you may have a hard time choosing which meal to prepare first, especially if you want to try all of them. Another source for free healthy recipes is cable TV. There are many cooking shows that are available now where one can try new recipes. What's great is that you get a first hand look at how the meal is cooked and prepared by the chef. The right measurements for each ingredient and how to actually prepare the dish is done right before your eyes. By following what you see on TV, you are able to prepare a healthy meal for your family which they will enjoy, and at the same time you are comfortable in knowing that they are eating something that is good for them. Another additional source for free healthy recipes are magazines. There are a lot of magazines that now have certain sections that give out free healthy recipes that homemakers can prepare for their families.

Finding free healthy recipes is now easy thanks to the Internet.

With a lifelong passion for health, I enjoy sharing my personal experiences with diet and exercise. I also enjoy reviewing products, enjoy my latest reviews on which garage door keypad is more secure, including garage door sensors for your alarm system.

Monday, 25 October 2010

Need to Eat Healthy? Want to Save Money? Finding Free Healthy Recipes

it seems like all of us are focusing on eating healthier these days. Our doctors and nutritionists are always preaching about the benefits and results of a healthy diet. If we eat healthily now it can prevent numerous unwanted health conditions as we age, it also keeps us looking younger and we feel better being trim and fit. It's hard to argue their points. Of course, you will also want the food to taste as good as it looks. Is it possible to have all this in each meal you serve? Of course! So where can we find these great recipes for these healthy marvelous meals? Here are two excellent sources in which you'll find a number of free, healthy recipes your family and friends will enjoy.

The first source is your local neighborhood market. I'm sure you've walked by those racks of recipe cards, conveniently placed in the produce section and meat counters. There are generally dozens and dozens of free healthy recipes for the taking as you determine how to answer the age-old question "What's for dinner tonight?" The question then becomes how do you know the recipes are healthy and good for you? Just as long as the ingredients don't contain major amounts of fat or rich buttery sauces, it's a safe bet that these recipes are in general good for you. Obviously if the dish calls for deep frying you will likely want to avoid it. These indexed-sized, free, healthy recipes usually have a picture of the completed dish on the front side with the recipe printed on the back. The supermarket personnel are generally up to date on the current trend towards healthy eating. After all, they would love for you to purchase their products that make that recipe, so rarely you'll find recipes that your doctor would disapprove.

With such a wide array of dishes to choose from, it would be wise to go through the entire rack, time permitting, taking a copy of the recipes which appeal to you. You can store and sort them in your recipe box at home for future meal ideas. The picture on the card will help you while planning meals and creating your shopping list. The racks of free, healthy recipes essentially provide you with an ongoing cookbook for free. As the seasons change, you'll be pleasantly surprised to find new recipes utilizing seasonal produce items.

The second source of healthy free recipes is-- drum roll please-- online!! You guessed that one didn't you? There are thousands of recipe sites online. The difference between the recipe rack at the supermarket and the online choices are that online, there are many more tantalizing temptations for slightly less than healthy, but very scrumptious treats. From triple fudge cake to a rich Hollandaise sauce, you've got to watch the calories! However, there are a great number of other free, healthy recipes from which to choose. Most recipe sites are organized by categories, many have sections just for healthy eating, so it's easy to navigate around the recipes with too much sugar, fat and other ingredients we should avoid.

Some of the online sites organized by type of dish, such as appetizers, main, side dishes or dessert. Other sites get very specific in their categories like diabetics, heart healthy, Atkins and other special diets. Regardless, you will be able to find a recipe for just about any dish you can dream of, or may have enjoyed at a restaurant which you're trying to replicate at home. It's very likely you'll find several versions of Kung Pao Chicken, as an example. Read through each of the variations of the recipe, noting differing ingredients or amounts and decide which suits your taste best. Mix and match, experiment and you'll find your own perfect recipe. Print out your favorite free, healthy recipes and store them in your customized cookbook on your desk.

Using both of these three strategies for healthy recipes will help you create your custom cookbook suited precisely to the needs and tastes of your friends and family, along with some great party food for special occasions and events. It's great to have saved the money that would have been spent on cookbooks! You are free, healthy recipes will pay you back time and time again with delighted taste buds and satisfied tummies, every time. Your doctor will be pleased as well.

Elysse Biaca pursues numerous hobbies and life passions. Elysse thrives on writing about her experiences and sharing her knowledge with others. Elysse also writes on a variety of topics including one on buying a TV Ceiling Mount and how to find the best Ceiling TV Mount.

Healthy Style With Healthy Recipes

If you are like a lot of us, you know that you should be eating healthier. However, making a positive change in your eating habits doesn't mean that you can't make your favorite recipes anymore. With the renewed interest in healthy cooking and eating, there are plenty of new and interesting ways to adapt your time-tested recipes to make them better for you- and you can do it without sacrificing a bit of flavor. It doesn't matter why you are changing your eating habits- for your health or your appearance- making changes doesn't mean giving up all your favorite foods. Try some of these healthy recipe substitutions, and see what you think!

-Reduce the amount of sugar you use. If you use a lot of baking recipes, try baking with half or two-thirds the normal amount of sugar. Most times, the results will be just as tasty, but with far fewer calories. There are even some no-calorie sweeteners on the market that can be used measure-for-measure just like sugar.

-Another one for bakers- In your cookie and cake recipes, try this. Replace about half the amount of white flour with whole wheat flour. You can experiment with other blends, like buckwheat or rye, to see how they work with the flavor of the recipe. Start by replacing about one-quarter of the amount of flour, and work your way up gradually.

-In some of the sweetest and richest recipes, like chocolate cakes and brownies, you can keep much of the moistness and flavor by replacing them with almond flour. Start by replacing one-quarter of the amount of flour in your recipe for a greatly reduced calorie count.

-Even the most healthy recipes aren't so good for you if you don't practice portion control. If you eat cake a lot, just eat a smaller piece. If you like chocolate chip cookies, eat one instead of two. Eat more slowly to savor the flavor!

-Try making more fruit and vegetable recipes. Whatever you enjoy, adapt the recipe to make it more healthy. If you like burgers or pizza, add more veggies. Add a salad to every meal, and have fruit for dessert instead. There's nothing wrong with the occasional treat, but moderation is key.

-Don't be afraid to experiment with new recipes. You may have your favorites, but looking for new recipes in cookbooks and online can give you some fresh ideas, and tell you how to adapt your favorites to make them healthier. Don't look at it as a big sacrifice- look at it as a way to get healthier and learn some new ways to cook.

Why not indulge yourself by buying a new cookbook or cooking magazine, perhaps from one of your favorite celebrity chefs? Of course, there's always plenty of cook books available in your local library, to give you plenty of inspiration. Cooking should be fun, so remember to enjoy cooking and experimenting!

Lisa is an avid writer and loves reviewing products that you can read about like crib bumpers and closet garment bags.

Sunday, 24 October 2010

Lose Weight - Indulge in Healthy Recipes

You do not have to necessarily starve yourself for you to lose weight. Studies revealed that the most delectable and foreign foods lack in proteins and fiber but contain high in carbohydrates.

Intake of these foods in the long run may result to some serious health problems such as increase in cholesterol, high blood pressure, and even diabetes. These diseases may also trigger other conditions such as heart disease.

What comes to mind when people mention the word "diet"? You restrict yourself on food high in calories.

It does not mean you have to deny your body of your favorite food but it's about choosing a healthier recipe for you to continue eating the same food. Changing your lifestyle to a healthier one will bring you more benefits. Try indulging in healthy recipes in your diet. These can help you shed weight and help you develop a healthy eating habit as well.

This is the role of healthy recipes. Healthy recipes aims to give you a palatable meal of your favorite dish by modifying some ingredients to give you a meal low in calories and carbohydrates. That way you do not have to worry getting obese or getting ill.

The tip in making a healthy recipe of your favorite dish lies in using an alternative low carb ingredient which tastes alike those foods high in carb. With this you can continue to eat until you are full without any worries on the amount of calories you consume because these were made from healthy ingredients. Your favorite dishes that includes green vegetables, meats, poultry and eggs, cheese, fish and such can be consumed in your preferred serving as long as they were cooked using the healthy recipes.

With healthy recipes dieters will benefit both physical and mental fitness. Gradual changes in your diet will eventually yield bigger weight loss results in the long run. The best way to live a healthy lifestyle is to use the incorporate these healthy recipes and adopt a healthy eating lifestyle early. This way you will be lessening the probability that you will be ill and you will also be gaining a healthy weight loss program.

Always remember that losing fat permanently requires the right knowledge and long-term commitment. If you're ready to get in shape now, visit http://yourweightlosstips.org for more information on weight loss.

Healthy Recipes For Kids - Your Kids Are Important

In the life of today's world, it seems as if everyone is trying to look for a quick and easy recipe that is healthy. When you finally come across that one recipe that you have been looking for, you find that it requires a ton of stuff. You plan the meal, sit down and make that grocery list, drive to the store, do the shopping, check out, pay the bill and drive back and prepare that meal.

Then, when you sit down to have that dinner, the inevitable thing always tends to happen..those complaints. There are many healthy recipes for kids that are both quick and easy and we are sure your children will not complain.

When it comes to the development of those tiny children, nutrition is a vital role. It may sound tempting to you, but just slapping in a pizza and calling it a day is not enough. This is why we are encouraging you to make healthy recipes. You will be able to create your own recipes simply by changing around a couple of recipes or learn how to cook with a different type of gadget.

For example, if you use a rotisserie, then you will be able to come across many healthy recipes. When you cook the meat on the rotisserie, that crease and fat will be dripping away from the meat. When you use certain types of seasoning mixes, you will find that dish will come out tasting better than it ever did before.

One way to make a healthy recipe would be to take a normal one and reduce the amount of sugar and unhealthy stuff that it requires. You will be able to substitute certain items with healthy ones. Instead of using sugar, then you could try using applesauce for the sweetener. We know this may sound a bit strange to you, but it does work. For those healthy recipes for kids, try sneaking in some vegetables in those recipes whenever you can. For example, if you are making meatloaf for supper tonight, then add in some onions and chopped up peppers. If you are cooking soup, then add in some good vegetables that your family enjoys. For that omelet, slip in some spinach. As you see, you can make healthy foods without changing much at all.

Get plenty of healthy recipes for kids that are quick to prepare and mouth watering with these healthy kids recipes.

Saturday, 23 October 2010

The Sweet Stuff, Part 3: Nectar of the Gods

Part 3 of a 3-part series about sugar and sugar substitutes.

Over the past two weeks, in our quest to unlock the mysteries of sweeteners, we have covered the calorie-free-but-mostly-chemical (though I still heartily vouch for stevia’s naturalosity if you buy organic) and real sugar, both refined and raw(ish). But there remains a pantheon of sweeteners yet unexamined: the gooey, sticky syrups.

Liquid sweeteners are versatile and ubiquitous. But, just as it goes with their crystalline cousins, few liquid sweeteners are untouched by human hands before they reach our supermarket shelves or farmer’s market stalls.

So what’s the buzz about the sticky sweetness?

Honey
Honey is produced by the synergy between bees and flowers. Bees collect nectar from the flowers in their mouths, mixing it with enzymes, and then deposit the resulting sweet stuff in little pockets of wax back at the hive.

Before it’s processed, raw honey is loaded with phytonutrients, trace minerals, and antioxidants depending upon flower diversity. Honey has been shown to relieve cough and treat cuts, but should not be given to children under the age of one.

Molasses
Molasses, as we covered briefly last week, is made from cane or beet sugar. The juice is extracted, the remaining crystals are removed, and a dark, thick syrup remains. Also known as treacle, molasses is most commonly used in baking and cooking. A gingerbread man would not be the same without rich molasses.

Molasses comes in three grades:
Light or Barbados Molasses: From the first pressing of the sugarcane, this is the lightest in color, sweetest, and mildest variety, often used as pancake syrup or to sweeten beverages.
Dark Molasses: From the second pressing of the sugarcane, dark molasses is less sweet and has a stronger flavor than light. It is most commonly used in baking and cooking.
Blackstrap Molasses: From the third processing of the sugarcane and used mostly as an iron supplement, blackstrap molasses is considered too strong and bitter for baking. Trust me, my favorite ginger cookies and I learned this the hard way.
Unsulfered vs. Sulfured: Unsulfured molasses is free of sulfur dioxide, a preservative to improve shelf life. Sulfured molasses is not quite as sweet as unsulfured.

Maple Syrup
Maple syrup, the pride of the Great White North, is produced from the sap of maple trees. The process is fairly simple: sap is collected from a tapped tree, boiled to evaporate the water, and poured through a filter to remove any nasty bits. The longer the sap is boiled, the darker and sweeter the syrup.

Maple syrup, with its myriad uses, is classified into four grades, based on color, not quality:
Grade A Fancy or Light Amber: light golden color, subtle maple flavor, used for the table
Grade A Medium Amber: golden color, more distinct maple flavor, used for the table
Grade A Dark Amber: light russet color, rich maple flavor, used for the table and cooking/baking
Grade B: deep russet color, strongest maple flavor, used for the table, best grade for cooking/baking

Corn Syrup
Oh corn syrup. There is so much confusion about you. First of all, corn syrup and high-fructose corn syrup are different beasts. Corn syrup is derived from cornstarch, and while often called glucose syrup, the latter can be made from the starch of just about any other grain.

Corn syrup, both the dark and light varieties, is a Southern staple for making pecan pie. My grandmother’s pantry was never without it. We used the “maple” version for pancakes too. Light corn syrup is often used in candy making. Bonus Halloween Fake Blood Recipe: Mix 3 parts corn syrup to 1 part clear dishwashing liquid. Add red food coloring until desired color is achieved. Apply wherever fake blood is required. (Since it’s partially soap-based, it will wash out of clothes.)

Corn syrup’s evil twin, high fructose corn syrup, is corn syrup that as been chemically altered to increase the percentage of fructose which heightens its sweetness. HFCS became widespread in mass food production because a little bit goes a long way. So much so that a recent Princeton University study showed that “[a]nimals with access to high-fructose corn syrup gained 48 percent more weight than those eating a normal diet.”

Agave Nectar
Agave nectar is another highly controversial sweetener. Juice (or sap) from the agave cactus is boiled down, and, depending on the processor, treated with enzymes to increase sweetness and viscosity. Whether this process is as highly refined as that of table sugar or more “natural” is still up for debate.

Agave nectar can be found in light and dark varieties and, because of its neutral flavor, is a favorite in cooking and baking. It also dissolves easily in cold fluid, so it works well as drink sweetener.

Agave’s problems arise from being touted as a “low-glycemic” sweetener, perfect for diabetics and people watching their blood sugar. Well, agave nectar is primarily fructose, and the glycemic index only measures glucose. Do you see where I’m going? So while it rates low on the GI scale, it’s still a sugar, with the same calories as sugar, and and should be eaten in moderation, just like sugar. Sorry for the buzzkill; or maybe I just made your day.

Sweeteners, Health, and The Glycemic Index
The Glycemic Index ranks carbohydrates on a scale of 1 to 100 by the amount they raise our blood glucose levels. According to the Glycemic Index Foundation, “Choosing low GI carbs...is the secret to long-term health, reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.”

* Low GI = 55 or less
* Medium GI = 56 – 69
* High GI = 70 or more

Cane sugar scores about 65, while agave comes in around 27 and HFCS around 89. Maple syrup is the most competitive, logging in at 54, while honey ranks between 65 and 83. You can see why, at a glance, agave nectar and maple syrup look healthier.

But not everyone agrees that the Glycemic Index is the best way to judge a food. It doesn’t account for how food is prepared, how much is eaten, or the fiber content of foods. For instance, there is a huge difference between the way your body metabolizes an agave-sweetened iced tea, a maple-syrup-sweetened granola bar, or a sugar-sweetened cookie.

In some ways, natural sweeteners like honey and maple syrup are the healthier choice than refined sugar. Since their production processes are less intense, the trace minerals remain. But they are still sugars, and the moderation song keeps coming on the radio because it has universal appeal. It might not be the most danceable tune, but it’s one we can all sing along to.

The Sweet Stuff in Action
Now that we know what we’re dealing with, how do we apply this knowledge in the kitchen? Well, I found two great guides to sweetener substitutions for cooking and baking: this simple, straightforward chart (thanks JBF!) and this more in-depth table, complete with notes on flavor and how to tweak baking soda quantities. Here’s a quick and dirty summary:

Alternative to Refined White Sugar Ratio
1 cup to 1 cup : turbinado, Sucanat, demerara
3/4 cup to 1 cup: honey, maple syrup, agave nectar; decrease liquid by 3 tbsp to 1/4 cup
1 1/4 cup to 1 cup: molasses; decrease liquid by 5 tbsp

Now go bake something sweet, healthy, and good!

Resources/Further Reading
The World’s Healthiest Foods
Mayo Clinic Expert Answers: Diabetes
A Sweet Problem: Princeton researchers find that high fructose corn syrup prompts significantly higher weight gain
Fooducate: Eight Facts about Agave Nectar
Grist: The Low-down on Agave and Other Natural Sweeteners

~~~

If this article tipped your canoe, float on over to
The Sweet Stuff, Part 1: A New Color in the Packet Rainbow
The Sweet Stuff, Part 2: White, Brown, and Sparkly Crystals
Mmm...Is for Maple Ginger Applesauce Stumble Upon Toolbar

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Friday, 22 October 2010

Yikes! and Thanks!

Sorry about the late post yesterday, faithful readers, and thank you so much for your patience. Blogger was giving me fits. I thought I'd never get you goods.

But got they were, and now we're to be back in action. Veggie Might will be up shortly, and in the meantime, please spend a few delightful minutes with Marcel the Shell with Shoes On. (Thanks for the link, CB.)

MARCEL THE SHELL WITH SHOES ON from Dean Fleischer-Camp on Vimeo.

Lint is a shell's best friend. Stumble Upon Toolbar

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Thursday, 21 October 2010

Ask the Internet: Emergency Lunch?

Sweet readers! I know you’ve been on the edge of your collective seat for the results of last week’s Top 5 Fruits poll. Your wait is over. The winner is...

Apples!

23 votes: Apple

19 votes: Banana, Blueberry

18 votes: Strawberry

16 votes: Pineapple

13 votes: Peach

12 votes: Cherry, Mango

11 votes: Raspberry

10 votes: Watermelon

8 votes: Grapes

7 votes: Blackberry

6 votes: Orange, Pear

5 votes: Cantaloupe, Grapefruit, Kiwi, Nectarine

4 votes: Clementine

3 votes: Cranberry, Honeydew, Lemon, Lime, Pomegranate

2 votes: Apricot, Black Raspberry, Papaya, Passion Fruit, Plum, Pluot

1 vote: Acai, Asian Pear, Chirimoya, Date, Green Coconut, Guanabana, Guava, Lychee, Mangosteen, Medlar, Pacay, Persimmon, Pitanga, Plantain, Raisin, Rhubarb, Tangerine,

It was an agonizing decision for most of you, and I feel your torment. My favorite fruit, grapefruit, didn’t fair so well, but that’s okay. Come winter, I'll be in heavenly grapefruit bliss. Onto this week’s Ask the Internet query.

Picture this: You’ve just returned from vacation to an empty fridge and messy house when you get the call to start that 10-hour/day freelance job you’ve been hoping for. At the same time, you’re taking over the editorial responsibilities of the most delightful food blog in the whole wide web. (Or fill in your own madcap scheduling scenario.)

Q: What do you throw together for a healthy, quick, last-minute lunch that does not involve peanut butter and jelly for 5 days straight?

A: Yes, it’s been a little hectic around CHG headquarters in Kris’ absence. There have been several days in which I succumbed to the evils of Midtown Lunch—$8 salads and $10 sandwiches. But, I’ve culled a few new tricks, including cooking beans in the crock pot and quinoa in the office microwave. Results forthcoming!

Readers, what about you? How do you handle bagged lunch in a pinch?

Want to ask the interweb a question? Post one in the comment section, or write to Cheaphealthygood@gmail.com. Then, tune in next Tuesday for an answer/several answers from the good people of the World Wide Net. Stumble Upon Toolbar

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Wednesday, 20 October 2010

Ask the Internet: What Can I Use to Replace Mayo?

Darling Readers, last week you sure came through with emergency lunch ideas. The most popular responses were Hummus & Veggies and Leftovers. Check out the comments for more fabulous reader suggestions for quick, on-the-go meals. This week's question comes from reader Leigh-Ann. She, like our beloved Kris, is a soldier in the No Mayo Army and needs our help. (She also has a rockin' name.)

Question: What can I use instead in recipes that call for mayo? I know that in most dips you can't taste the mayo, and it's just used for the consistency. However, I would prefer to never use it in any capacity and a helpful substitute would be great!

Answer: From one Leigh to another, I must be honest; I enjoy mayo. HOWEVER, I eat it sparingly, only when it's absolutely required, and only when it's really good. The rest of the time, I make a vegan version from tofu, vegetable oil, mustard, salt and pepper. It's a super replacement for the real mayonnaise so many of you find repulsive. You might also try sour cream or heavy cream depending on the recipe. My dad uses heavy cream in his BBQ slaw.

Readers, mayo-haters and -lovers alike, what suggestions do you have for the lovely named Leigh-Ann? Do you have any experience substituting the offending egg whip? If anyone can make her mayo-free dreams come true, you can!

View the original article here

Tuesday, 19 October 2010

Green Kitchen: Bacony Tempeh and Fresh String Beans

Green Kitchen is a bi-weekly column about nutritious, inexpensive, and ethical food and cooking. It’s penned by the lovely Jaime Green.

Although I became a vegetarian when I was fifteen, it wasn't until almost ten years later, when I started visiting my local farmers market, that I learned to love vegetables. What I don't talk about as much is how long it took me to get my protein healthily and deliciously, too.

For many years I lived on processed fake meats – veggie burgers, chik patties, and immitation lunchmeats. They tasted good(ish), and I knew what to do with them. (Okay, I admit – Morningstar's chik patties taste amazing.) They have respectable protein numbers, and I figured that was good enough for me.

But processed food is processed food. That's one big way mock meat differs from the real thing – fresh, humane, grass-fed meat is a pretty awesome food. Reconstituted, flavored, and styled soy protein? Not so much.

Oh, and also there's the $5-a-box price tag. Ouch.

So in the last several years I've gotten to know tempehs, tofus, and seitans (and cottage cheeses and eggs). I learned – finally! – to press tofu, and cook it hot and fast; I made my own seitan. Tempeh, tofu's healthier, meatier cousin, has its own flavor and bite.

But even now, as I type the word “tempeh,” I see the supermarket case, the packages of tempeh and one variety with an enticing, bright red label. It holds about half as much food as the others, and costs almost twice as much, but man, does that label make it seem worthwhile.

Tempeh Bacon.

No, it does not taste like bacon. Nothing does. (Though good, crispy Brussels sprouts seem to, I swear, satisfy something similar.) But these thin strips of smoky, savory tempeh make my vegetarian mouth water.

And so, like a good and frugal vegetarian, I set out to learn how to make it myself. The strip shape wasn't important to me; the delicious, bacon-adjacent flavor was.

It turns out that what was missing from all my years of marinating and cooking my foods was this:

Liquid smoke. Made by running smoke through water (and then filtering out the nasty stuff), it adds that je ne sais quois, which we actually know exactly what it quois – smokiness. Bacon gets it by, you know, being smoked. My tempeh gets a few drops of this elixir. Boom.

I've been tweaking and playing around with this recipe for months, and just about every variation (dictated by what’s in my fridge) has been delicious. A tablespoon or two of maple syrup doesn't make it too sweet but adds a great layer to the flavor. Less ketchup or nutritional yeast makes the marinade thinner and less strongly savory. Play with the spices, play with the sauce. It doesn't taste exactly like bacon, but that's become sort of beside the point now. What it does taste like is good.

This recipe makes a bit more sauce than needed to cover one package's worth of tempeh. Once the tempeh was browned (ahem, very browned, sadly, in this execution), I added a bunch of trimmed string beans and a splash more oil. I sauteed until the beans were bright and just barely cooked – the freshness of their flavor plays nicely with the strong, salty sauce and tempeh. Also, the pretty green beans distract from the fact that some of my tempeh's on the blackened side of golden. Luckily, still delicious.

This sauce works brilliantly, too, as a tofu marinade. Just press the tofu well first, for at least half an hour, and let it sit at least overnight. Whereas tempeh's got its own flavor, tofu needs to really absorb the sauce. After that it's basically the same thing – cook it fast and hot, get a good brown on the outside, and enjoy.

~~~

If you enjoyed this recipe, you may also like
Seitan: Make Your Own Meat
BBQ Seitan Bites
Tofu Bahn Mi (Spicy Vietnamese Sandwiches)

~~~

Bacony Tempeh with String Beans

Serves 3

1 package tempeh, cubed (I used Lightlife Flax tempeh)
1 lb (or so) string beans (about 3 cups)

Marinade
2 T canola or other neutral oil (plus a bit more for sauteeing)
3 T soy sauce or tamari
2 T ketchup
2 T apple cider vinegar
¾ t liquid smoke
1 T nutritional yeast
½ t cumin
½ t hot paprika
½ t powdered ginger
a few dashes garlic powder
one dash nutmeg

Instructions

1. Combine marinade in a bowl or a resealable container. Whisk (or shake) to combine. Add the tempeh. Toss (or shake) to cover. Refrigerate for at least 30 minutes, up to a day or two.

2. Heat a splash of oil in a skillet over medium-high heat. Add tempeh, saving extra sauce, and cook, tossing or stirring every so often, until the tempeh is hot and somewhere between golden and browned on all sides.

3. Lower heat to medium. Add string beans and remaining sauce, plus another little splash of oil if you need it (and a tiny splash of water if your beans are dry). Cook covered, stirring or tossing every so often, so nothing burns, until beans are bright green and soft, about five minutes.

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
346.7 calories, 20.4g fat, 12.1g fiber, 18.6g protein, $1.62

Calculations
1 package tempeh: 460 calories, 18g fat, 22g fiber, 40g protein, $2.49
1 lb string beans: 102 calories, 0.4g fat, 11.2g fiber, 6g protein, $1.50
3 T canola: 371 calories, 42g fat, 0g fiber, 0g protein, $0.15
3 T tamari: 32 calories, 0.1g fat, 0.4g fiber, 5.7g protein, $0.27
2 T ketchup: 29 calories, 0.1g fat, 0.1g fiber, 0.5g protein, $0.07
2 T apple cider vinegar: 6 calories, 0g fat, 0g fiber, 0g protein, $0.08
¾ t liquid smoke: 0 calories, 0g fat, 0g fiber, 0g protein, $0.08
1 T nutritional yeast: 27 calories, 0.3g fat, 1.7g fiber, 3g protein, $0.19
½ t cumin: 4 calories, 0.2g fat, 0.4g fiber, 0.2g protein, $0.01
½ t hot paprika: 3 calories, 0.1g fat, 0.4g fiber, 0.2g protein, $0.01
½ t powdered ginger: 3 calories, 0.1g fat, 0.1g fiber, 0.1g protein, $0.02
a few dashes garlic powder: 1 calorie, 0g fat, 0.1g fiber, 0.1g protein, $0.01
one dash nutmeg: 0 calories, 0g fat, 0g fiber, 0g protein, $0.01

TOTAL: 1040 calories, 61.3g fat, 36.4g fiber, 55.7g protein, $4.89
PER SERVING (TOTAL/3): 346.7 calories, 20.4g fat, 12.1g fiber, 18.6g protein, $1.62 Stumble Upon Toolbar

View the original article here

Veggie Might: Baking with Stevia--Vegan Oatmeal Apple Muffins

Written by the fabulous Leigh, Veggie Might is a weekly Thursday column about all things Vegetarian.

While I’ve been using stevia in my tea for nigh on 12 years, I’ve never used it for anything else, maintaining a steadfast whole foods philosophy when it comes to cooking and baking. But a recent conversation with a couple of close friends, who are in various stages of giving up sugar, prompted me to give stevia baking a try.

Some consider stevia to be a whole food. And if you just use stevia leaves for your sweetening needs, it is. But most people use stevia extract, which removes the sweet stevioside from the leaf and processes it into a liquid tincture or dry powder.

Where to start? Stevia is sooo much sweeter than sugar that you only need a tiny pinch of powder to equal the sweetness in a teaspoon of sugar. The brand I buy comes with a little scoop that equals 45mg; a teaspoon of sugar weighs 4 grams. I started to do the math, when I remembered that I had an Internet connection.

When I found the article How to Substitute Stevia for Sugar in Baking at eHow.com, I got super excited. They breakdown the stevia/sugar conversion thusly:

1 tsp stevia (powered) = 1 cup sugar
1 tsp stevia (liquid) = 1 cup sugar
1/2 tsp stevia= 1 tbsp sugar
6 drops liquid stevia = 1 tbsp sugar
A pinch of stevia = 1 tsp sugar
2 drops liquid stevia = 1 tsp sugar

But I’m not quite sure how 1 tsp of stevia can equal 1 cup sugar at the same time that 1/2 tsp stevia can equal 1 tbsp sugar. So I looked elsewhere.

Cooking with Stevia offers a more in-depth and likely accurate chart, which I’ve modified for our purposes:

But that conversion is not the only concern when replacing stevia with sugar. There is a mass/consistency issue to deal with when baking. Here’s where eHow came through: “The bulk or consistency that sugar normally would add can be replaced with applesauce, fruit puree, canned pumpkin, fruit juice, yogurt, or any ingredient that will taste right with your recipe and add moisture. For everyone cup of sugar that is replaced by stevia 1/4 to 1/2 a cup of the bulk should be added.”

Thanks Internet. Let’s bake.

I whipped up the Apple Oatmeal Muffins from the Mother Earth News article I referenced in yesterday’s post, replacing the egg with flax seeds, subbing in almond milk, and swapping the raisins for walnuts. Go Omega-3!

Note: If you’d like to try an alternative egg replacement method, check out this great vegan baking tute at the Post-Punk Kitchen.

The muffins came out pretty well, though CB’s first comment was, “They look more like scones.” True dat, CB. I used my cute little silicone muffin cups instead of traditional paper cups, and the thick batter didn’t really take the shape of the cup.

The texture was primo: moist and bursting with walnuts. You could cut back if you’re worried about fat content. I could detect a subtle stevia aftertaste, but CB said he didn’t notice. I was suddenly kicking myself for not doing a blind taste test. Ah, well. We’ll save science for another time.

The muffins were not overly sweet, even with the 1 1/2 tsp stevia: 1 cup sugar ratio and the apple, though I could have used more apple flavor. Next time, I think I would knock a 1/2 a teaspoon off the stevia and add a second piece of fruit.

The verdict: I don’t think stevia will replace sugar in my baking repertoire. Though I love it in my tea--mostly because I don’t like the way sugar coats my tongue after a glass of iced Earl Grey--it still feels weird to bake with it. Perhaps if I had a medical reason to do so, I’d sing a different song.

For now, I’ll stick with sugar and keep experimenting with other natural sweeteners, because, hey, I like science.

~~~
If you like this recipe, you may dig:
The Sweet Stuff: A New Color in the Packet Rainbow
Vegan Bran Muffins
Chai-Spiced Oatmeal Muffins

~~~

Stevia Oatmeal Apple Muffins

adapted from Mother Earth News
yields 12 muffins

1 cup whole wheat flour
1 cup rolled oats
1/2 tsp salt
1 tbsp baking powder
1/2 tsp nutmeg
2 tsp cinnamon
1 1/2 tsp stevia powder
1 tbsp flax seeds +3 tbsp warm water
3/4 cup almond milk (or milk of your choice)
1/4 cup coconut oil (or oil of your choice)
1 medium apple, cored and coarsely chopped
1/2 cup walnuts, chopped (optional)

Instructions
1. Preheat oven to 400 degrees Fahrenheit.

2. In a food processor, whirl 2 ounces of flax seeds with 2 ounces of warm water until you have a gooey mess. That replaces the egg. Add milk and oil and give it another spin to mix with the flaxseed.

3. Combine dry ingredients--flour, oats, salt, baking powder, nutmeg, cinnamon, stevia powder, and walnuts--in a large mixing bowl.

4. Slowly stir the wet ingredients into the dry. Fold in the chopped apple.

5. Fill muffin cups 1/2-3/4 full with batter. Bake for 15 - 20 minutes or until a knife comes out clean.

6. Remove from oven and allow to cool.

7. Enjoy the delicious Omega-3 delivery system you’ve created!

Approximate Calories, Fat, Fiber, Protein, and Price per Serving
143.8 calories, 9g fat, 2.2g fiber, 2.9g protein, $.31

Calculations
1 cup whole wheat flour: 420 calories, 2g fat, 16g fiber, 16g protein, $0.36
1 cup rolled oats: 304.5 calories, 4.5g fat, 0g fiber, 0g protein, $0.12
1/2 tsp salt: negligible calories, fat, fiber, protein, $.02
1 tbsp baking powder: negligible calories, fat, fiber, protein, $.02
1/2 tsp nutmeg: negligible calories, fat, fiber, protein, $.02
2 tsp cinnamon: negligible calories, fat, fiber, protein, $.02
1 1/2 tsp stevia powder: negligible calories, fat, fiber, protein, $.16
1 tbsp flax seeds: 45 calories, 3.6g fat, 2.4g fiber, 1.5g protein, $0.20
3/4 cup almond milk: 30 calories, 2.25g fat, 0.75g fiber, 0.75g protein, $0.38
1/4 cup coconut oil: 480 calories, 56g fat, 0g fiber, 0g protein, $0.92
1 medium apple: 77 calories, 0g fat, 2g fiber, 0g protein, $0.50
1/2 cup walnuts: 382.5 calories, 38g fat, 4g fiber, 9g protein, $0.94
Totals: 1726 calories, 108.35g fat, 25.3g fiber, 26.25g protein, $3.66
Price per serving (totals/12): 143.8 calories, 9g fat, 2.2g fiber, 2.9g protein, $.31 Stumble Upon Toolbar

View the original article here

Monday, 18 October 2010

Saturday Throwback: 65 Cheap, Healthy, One-Dish Meals with Good Leftover Potential

Every Saturday, we post a piece from the CHG archives. This one is from January 2009.

A few weeks ago, we posed a question to CHG readers, asking what kind of posts y’all would like to see more of in 2009. Overwhelmingly, the response was: easy, one-dish meals that make excellent leftovers, posted alongside gratuitously good-looking pictures of George Clooney. (I may have added that last part.)

It was a challenge, but I think we may have come up with a few ideas, thus fulfilling your wildest frugal foodie dreams. (We’re also very modest.)

It’s a big internet out there, and there are several billion interpretations of “one-dish meal,” so our first step was narrowing the field. Here were our initial criteria:
The whole meal – vegetables, starch, and meat (if included) – had to come to the table in a single pot, skillet, bowl, or dish. This DOES NOT mean it was entirely prepared in one implement. (Though quite a few meals are, and those have a ** next to them.)The meal shouldn’t require additional side dishes, breads, rice, or other accompaniment. The meal had to be relatively balanced, meaning no all-vegetable, all-meat, or all-starch dishes, a la macaroni and cheese. Preparation and dishes had to be kept to a reasonable minimum. Chopping an onion, salting an eggplant, or sautéing a chicken breast was allowed. Creating a from-scratch, two-hour tomato sauce before adding it to a dish: not so much. (This killed a lot of lasagnas.)No Cream of Mushroom, Chicken, or Whatever soups allowed. Because I hate them.No thin soups, salads, pizzas, sandwiches, or slow cooker dishes were included, mostly because they’re subjects for another post. Stews were okay. (Logic? Not allowed, either.)If a recipe wouldn’t be any good the next day, it was disqualified. (This ruled out a lot of egg dishes.)As always, if the dish came from an aggregate site with ratings (All Recipes, Epicurious, etc.), it must have had at least an 85% approval from reviewers. “Cheap” and “healthy” parameters were determined however we usually do it on this blog. (Meaning: low fat, low calorie, and otherwise subject to our whims. Muahahahahahahaha!)Needless to say, after hours of searching, we found a LOT of chilis and pasta dishes. They’re all listed below, along with various bakes, casseroles, rice dinners, meaty mains, full-on veggie deals, and quite a few bean-based meals. To reiterate, if a recipe can be prepared using just one heating implement (one pot, one pan, one skillet, etc.) there are two stars (**) next to it.

The list is by no means definitive, but it’s a nice start. Readers, please add your suggestions in the comments section, using the guidelines listed above. When we’re done, this is going to rule.

BAKES & CASSEROLES

CHG/All Recipes: Meatless Shepherd’s Pie

CHG/Cooking Light: Baked Eggplant with Mushroom-Tomato Sauce

CHG/Bon Appetit: Ratatouille

CHG/All Recipes: Cheesy Eggplant Bake

**CHG/Weight Watchers Boards: Bruschetta Chicken Bake

Martha Stewart: Baked Eggplant Parmesan
(This looks GREAT. Use part-skim mozzarella for less fat.)

BEANS & LENTILS

CHG: Garlicky Long Beans and Cannellini Beans

**CHG/Yeah That Vegan S***: Curried Apple and Lentil Dal

**CHG/International Vegetarian Union: Tunisian-Style Greens and Beans

**CHG/Amateur Gourmet: Bodega Beans

**Eating Well: Kale, Sausage, and Lentil Skillet

**Greedy Gourmet: Pork Sausage, Leek, Carrot, and Butter Bean Casserole
(I listed this because you might be able to pull it off with turkey sausage and a minimum of olive oil. And, the original post had a picture that looked REALLY good.)

**Food.com: Beans and Greens

CHILI

**All Recipes: Pumpkin Chili
(I would substitute ground turkey in here to keep the fat down.)

**CHG: Camp Stove Veggie Chili

**CHG/Cook’s Illustrated: Easy Vegetarian Bean Chili

**CHG: Leftover Turkey Chili

**CHG/Bon Appetit: Turkey Chili with Beans

**Epicurious: Chicken and White Bean Chili

**Food.com: Santa Fe Chicken Chili

MEATS

Eating Well: Chicken Tagine with Pomegranates

Eating Well: Honey-Mustard Turkey Cutlets and Potatoes

**Food.com: Pan Roasted Chicken and Veggies

**Chicken Stir-Fry With Yams, Red Cabbage, and Hoisin

PASTA (Meatatarian)

CHG/Jenny Craig: Moroccan Chicken and Orzo

**CHG/Words to Eat By: American Chop Suey

CHG/Giada DeLaurentiis: Orzo with Sausage, Peppers, and Tomatoes

CHG/Cooking Light: Noodle Salad with Shrimp, Chicken, and Mint

CHG: Whole Wheat Penne with Grape Tomatoes, Mushrooms, Navy Beans, and Sausage

CHG/Cook’s Illustrated: Maque Choux with Chicken and Turkey Kielbasa

Serious Eats/All Recipes: Basil Chicken Pasta

PASTA (Vegetarian)

CHG/Weight Watchers: Angel Hair Pasta with Eggplant-Tomato Sauce

CHG/Ellie Krieger: Aromatic Noodles with Lime-Peanut Sauce

CHG/Sara Moulton: Orecchiette (er, Macaroni) with Broccoli and Chickpeas

CHG/All Recipes: Pasta with Asparagus and Mushrooms

CHG/Moosewood: Penne with Lemon, Potatoes, and Cannellini

CHG/Reluctant Gourmet: Pasta with Nettles, Sorrel, and Lemon

The Kitchn: Arugula with Orzo and Garden Tomatoes

The Kitchn: Israeli Couscous with Chard

The Kitchn: Velvety Broccoli and Feta Pasta

**Martha Stewart: Spaghetti with Pecorino and Black Pepper

**Martha Stewart: Whole-Wheat Spaghetti with Vegetables and Peanut Sauce

Serious Eats/Cook’s Illustrated: Baked Rotelle Puttanesca

RICE & GRAINS (Carnivore)
CHG/Betty Crocker: Stuffed Peppers

**Cooking Light: Louisiana Goulash

Cooking Light: Shrimp-and-Rice Stuffed Tomatoes

Cooking Light: Turkey Jambalaya

**Martha Stewart: Lemon Shrimp with Rice

**Food.com: Lemon Chicken and Rice

RICE & GRAINS (Vegetarian)

All Recipe: Quinoa Tabbouleh
(I would halve the dressing here to keep the fat down.)

**CHG/Wildman Steve Brill: Sesame Rice with Burdock

CHG: Shredded Zucchini and Chickpeas Over Polenta

Epicurious: Quinoa with Corn, Scallions, and Mint

Food.com: Bulgur Pilaf with Broccoli and Peppers

Serious Eats/Cooking Light: Couscous with Chickpeas, Tomato, and Edamame

Serious Eats/Epicurious: Black Bean and Tomato Quinoa
(You’re only cooking the quinoa here. Also, it’s FREAKING DELICIOUS.)

STEWS

Cooking Light: Braised Chicken with Potatoes and Tarragon Broth

Ellie Krieger: Baked Shrimp with Tomatoes and Feta

**The Kitchn: Tomato and White Bean Panade

Martha Stewart: Quick Vegetable and Navy Bean Stew

Serious Eats/Jamie Oliver: Bread and Tomato Soup
(This has much more of a stew consistency, which is why it’s included here)

VEGETABLES

All Recipes: Vegetable Phyllo Pie
(Use low-fat feta crumbles to keep fat down.)

Cooking Light: Butternut-Cheese Pie

Serious Eats/The Kitchn: Spaghetti Squash with Ricotta, Sage, and Pine Nuts

For kicks, these three cookbooks looked helpful, and garnered good ratings on Amazon:

Readers, I throw it back to you. Any suggestions?

(Photos courtesy of Live Journal, Bitten and Bound, and Contact Music.)

View the original article here

Sunday, 10 October 2010

Kids' Healthy Recipes - What Goes Into Them?

OK, you have decided that your kids are going to eat more healthy.But with so many "experts" and reports on hand, what really counts as healthy food? There's so much conflicting advice, it's difficult to know where to start. Use this simple guide to set you on the right track.
The number of experts that are all over the 'net and with so many reports and diets and every other thing out there, what, exactly constitutes "Kids Healthy Recipes" Let's take a look:
Kids Healthy Recipes contain Milk and Dairy Products

Most every meal should have Milk and/or some other dairy product in it. They do contain nutrients that are essential for growing bodies and you really can not get this in other things. One word about moving from whole milk (that has a LOT of fat in it) to less fatty milk (such as 1 - 2% or heaven forbid skimmed milk), do it fairly slowly as you will have a better time getting your children used to this easier than just all of a sudden cutting all the fat at one time!
Kids Healthy Recipes contain Fruit and Vegetables
Most authorities will tell you that 5 portions of these per day is about right. What constitutes a portion? Some of this will be easy, some is, really, a good guesstimate:
1. Apple: 1 is a portion

2. Banana: same thing!

3. Vegetables: depends on the age. I recommend a shot glass full.

4. Don't have the same thing every day!
Meat, Fish and Alternatives, Yes, they are in a Kids Healthy Recipes diet
The above listed items have protein in them. These are all important! You will need to check out the fat content and think about cutting it off, especially if you are frying these items. If you are thinking about the low-carb diets for selected meals this items will make a larger portion of your kids menu.
Bread, Cereals and Potatoes
Most of these items are, indeed, considered to be healthy. The biggest issue with these are quantity. 3 - 5 portions per day are fine with these. If you can ensure that they are whole grains, much better. And the skin on the potatoes are much better in terms of vitamins than the potato meat!
The rule on these is the same as on just about everything else: The LESS processing, The BETTER!
Sugar: limit this as much as possible: try Honey!
Read the labels on all of the food that has packaging: Learn what some of those long 5 dollars words are and what they do to you and your family!
Unsaturated fats are better for your kids than the hydrogenated fats so aim in that direction if possible and think about this: Since margarine is processed more than real butter, you might think about provided a little bit less of real butter (than you normally would of Margarine) for your Kids Healthy Recipes!

Feeding our children wholesome, well-balanced meals should be a prime concern for all of us. There is a lot of information out here to keep us well-informed about what is and should be one of the most important jobs we have: Taking care of our children.
Go Here for an interesting discussion, updated frequently, with some fun things to learn and take part in!
Http://www.squidoo.com/kidseathealthy/

Living the Good Life - How to Make Healthy Recipes

Society influences the way we view food nowadays, which results to the increasing number of malnourishment cases in the country. Most often than not, we nourish our bodies with dishes that's complex in nature, filled with various ingredients that makes it harder to digest and contain too many calories than our bodies can accommodate. Learning how to prepare your own dishes would be a wiser option. This does not only make you conscious of what you eat, but also of its nutritive value. That is why we must learn to prepare simple yet healthy recipes daily.Careful planning of our meals is as important as the health of our families. Below are some tips that hopefully could helps you enjoy every nutritious meal that you serve.
First, recognize each family member's preferred diet. For instance, your eldest daughter may be going through a weight loss issue. It is time that you support her needs by preparing foods that are rich in protein, vegetables and lean meat. Green leafy vegetables are rich in fiber which will assist her in loosing weight. It's also wiser to invest in protein rich foods than carbohydrates since it sustains longer energy than the latter. White meat is also a better option compared to red meat since it's three times less in fat and cholesterol.
Second, utilize a food chart that illustrates your planned meals for the week. This maintains the interest of each family member in the diet plan. If you have children at home, you may want to let them get involved while you cook, ask for their assistance in chopping the ingredients and setting of the table. In addition, a creative food presentation would also make the dish look more interesting and tempting to taste, but this is merely optional. Remember that cooking healthy recipes is your main priority.
Third, every meal must be balanced in nutrition. Now, we don't have to be dietitians to exactly work out our daily caloric requirement. Just looking at the food pyramid and our own estimation would do. A fruit such as a single piece of banana during breakfast paired with some tuna, pieces of bread and a bowl of vegetable salad would help you get through the day. This really depends on the amount of workload and the energy requirement you need at the moment. In addition, you must be considerate of the time each food is prepared. It would be good to serve your preferred recipe daily, however there are also other activities that may require more attention than cooking.
Overall, preparing healthy recipes is not a chore. It is a wise decision to improve your eating habits, your lifestyle, especially your health. Accepting your family member's diet change is highly contributory to the well-being of the person. Utilization of a weekly food plan keeps you reminded of your goal while maintaining a balanced nutrition allows you to live your life well by being less susceptible to illnesses. Making use of these 3 tips, guarantees you a life full of happiness and energy.

With a lifelong passion for health, I enjoy sharing my personal experiences with diet and exercise. I also enjoy reviewing products, enjoy my latest reviews on what you need to know about choosing a copper vessel sink and white vessel sink for your kitchen and bathroom.

Saturday, 9 October 2010

How to Discover Simple Healthy Recipes For Children

Children are naturally full of energy, so making sure they have a healthy diet is the most important thing in their lives. Having access to simple healthy recipes for your kids is a must for any family household. Teaching your kids to eat healthy from the very beginning will condition them to continue healthy eating into adulthood.We all know that kids only want to eat sweets and chocolate, well by learning healthy recipes like smoothies and shakes, you can get them to eat the fresh fruit they need. You can even sneak the odd vegetable in there and they will be none the wiser. Giving them a cool name like "Hulk Juice" or the like will get them more interested in a healthy diet.
Finding a balance between getting your child to eat what they need and letting them eat what they want, is difficult. By rewarding them with a treat for...lets say...creating the best picture on their plate out of vegetables, or maybe let them have that burger every now and then, so long as they drink a fresh fruit smoothie with it. By allowing the bad stuff in moderation, you will get your children to accept healthy eating more easily.
Don't keep junk food or other quick fix unhealthy food around the house. To help your children eat a healthier diet, you must ensure they cannot get their hands on the bad habit snacks and candy too readily. If they notice the kind of food around them is healthy fresh fruit and other healthier options, they will become accustomed to it.
Become smoothie buddies. Involving the whole family makes the whole experience much more fun, and much more likely to succeed. Get everyone involved. You can then keep tabs on how each other is doing, and even invent new recipes from time to time.
Enjoy a variety of recipes. For a lot of children, variety is the key to success. Continuously discovering and enjoying new healthy recipes is important in keeping them interested. A recipe collection like "Sensational Smoothies: Drink Your Way To Health Deliciously" is a great way to way to keep them eating healthy.

It is our responsibility to make sure our children grow up to be as healthy as possible. Child obesity is rising constantly and it needs to be stopped. Teaching our kids how to eat healthy is the best way possible for them to become healthy, successful adults. For more ideas and tips visit http://therightplace.weebly.com/simple-healthy-recipes-for-children.html and ensure your children become the best adult they can be.

Thursday, 7 October 2010

Veggie Might: Easy Tomato Sauce

Penned by the effervescent Leigh, Veggie Might is a weekly Thursday column about the wide world of Vegetarianism.

For years I avoided making my own tomato pasta sauce based on several misconceptions:
1) Jarred sauce is fine
2) Making homemade tomato sauce is hard
3) You have to be Italian with instinctual sauce know-how

Let’s debunk these one at a time.

1) Jarred sauce is fine if you like bland sauce and don’t mind spending just as much time and effort “perking up” what comes out of the jar as you would making a batch from scratch. Plus, jarred sauces are high in sodium and preservatives that keep the smiling at you on the shelf for a good long time. They can also get expensive.

2) Making homemade tomato sauce is hard if you think chopping is hard. The rest is putting stuff in a pot and stirring. Really! Now what you put in the pot takes a little thought and alchemey, but there are recipes and gurus out there to guide you. Find one you like and make it your own. Before you know it, you’ll be making sauce without a recipe, just like an Italian auntie.

3) You have to be Italian with instinctual sauce know-how like I am Italian. There is not a twig or bit of Latin bark to be found anywhere on my Anglo-Saxon-Scots-Irish family tree, and I wear long sleeves to the beach. But I finally got over the fact that the absence of a sauce gene and an Italian nana shouldn’t stop me from kicking out some great sauce. My pal SL, her mama, and her Zia Stella would be proud.

My easy tomato sauce is so simple and pretty fast. You can make it with canned or fresh tomatoes, and it only takes about 40 minutes. You can cook the pasta while the sauce simmers. It’s ideal for a weeknight supper and keeps well for leftovers and lunches.

I made two versions of this sauce and both were delicious. You can mix and match ingredients and essentially choose your own adventure. Herbs can be swapped out based on your personal preferences or what you have around the kitchen.

Version 1: Fresh tomatoes and balsamic vinegar made a chunky, sweet sauce with loads of flavor. I used a 1/2 tbsp less sugar for this version, since balsamic vinegar is much sweeter than other vinegars, especially as it cooks down. The rosemary got a bit lost, but it was still quite delicious.

I forgot to peel or remove the seeds from the fresh tomatoes, and it wasn’t too much of an issue, but I recommend you do both of those things for a saucier sauce. Peeling tomatoes is so easy. Just drop the tomatoes in boiling water for about 30 seconds, remove with tongs or a slotted spoon and allow to cool. Then pierce the skin with a knife and the skin will peel right off.

Version 2: Canned diced tomatoes with red wine vinegar made a tangy, bright sauce that really highlighted the fresh rosemary. This sauce is gorgeous over sauteed vegetables and whole wheat pasta.

So that’s it. Cast away whatever crazy notions have been keeping you from making your own sauce and be Italian.

~~~

If you like this recipe, you may enjoy:
Spaghetti Squash Puttanesca
Pasta with Eggplant, Zucchini, and Mushrooms
Tomato Sauce II:Light Lidia’s Tomato Sauce

~~~

Easy Tomato Sauce

Serves 8

1 tbsp olive oil
1 large yellow onion, finely diced
6 cloves garlic, minced
1 28-oz can diced tomatoes (or 2 lbs fresh, diced + 1/4 cup water)
1 tbsp tomato paste
2 tbsp red wine vinegar (or balsamic vinegar)
1 1/2 tbsp sugar (or 1 tbsp if using balsamic vinegar)
1 tsp dried oregano (or 2 tsp fresh, chopped)
2 tsp dried rosemary, crushed (or 1 1/2 tbsp fresh, finely chopped)
salt and pepper to taste

Instructions
1. Heat oil in large saucepan over medium heat. Add onions and cook for about 3 minutes. Add garlic and cook together for about 4 minutes or until onions are soft and translucent. Add oregano and rosemary to onion and garlic and cook for another minute or two.

2. To the vegetables, add tomatoes, tomato paste, vinegar, and sugar. Stir well, combining all flavors. Salt and pepper to taste. Bring sauce to a boil. Reduce heat to medium low and simmer for 20 to 30 minutes up to 1 hour, adding water, a tablespoon at a time, if necessary. (I only added water when I used fresh tomatoes.)

3. Serve over your favorite pasta and vegetables, top with fresh basil or parsley, and share the story of how your zia from the old country taught you how to make sauce.

Approximate Calories, Fat, Fiber, Protein, and Price per Serving
52 calories, 1.8g fat, .75g fiber, .75g protein, $.64

Note: This recipe can be made with canned or fresh tomatoes. Cost was calculated based on recipe made with canned tomatoes.

Calculations
1 tbsp olive oil: 120 calories, 14g fat, 0g fiber, 0g protein, $0.08
1 large yellow onion: 52 calories, 0.3g fat, 0g fiber, 0g protein, $0.65
6 cloves garlic: 25 calories, 0g fat, 0g fiber, 0g protein, $0.07
1 28-oz can diced tomatoes: 132 calories, 0g fat, 6g fiber, 6g protein, $3.00
1 tbsp tomato paste: 12 calories, 0g fat, 0g fiber, 0g protein, $0.62
2 tbsp red wine vinegar: 6 calories, 0g fat, 0g fiber, 0g protein, $0.26
1 tbsp sugar: 67.5 calories, 0g fat, 0g fiber, 0g protein, $0.04
sugar, granulated, 3 tsps: 45 calories, 0g fat, 0g fiber, 0g protein, $0.03
1 tsp dried oregano: negligible calories, fat, fiber, protein, $.02
1 1/2 tbsp fresh rosemary: negligible calories, fat, fiber, protein, $.08
salt and pepper to taste: negligible calories, fat, fiber, protein, $.04
TOTALS: 417.5 calories, 14.3g fat, 6g fiber, 6g protein, $5.15
PER SERVING (totals/8): 52 calories, 1.8g fat, .75g fiber, .75g protein, $.64 Stumble Upon Toolbar

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Wednesday, 6 October 2010

Veggie Might: Quick Red Posole with Beans

Written by the fabulous Leigh, Veggie Might is a weekly Thursday column about all things Vegetarian.

Remember back in the spring when I lamented the lack of shelf space for any more cookbooks? I began a project to separate the wheat from the chaff so I could make room for new and exciting titles. (So far, I’ve managed to eliminate none.)

Then in the summer, a darling friend gave me two new cookbooks for my birthday, real estate be damned, and one that I’d been dreaming of. (That’s a real friend. Thanks LB!) Immediately the cookbook culling project stalled because I just can’t stop cooking from Viva Vegan! by Terry Hope Romano. In two months, I’ve made at least seven of the recipes, and some of them twice.

Quick Red Posole with Beans has become a fast favorite. Just like it claims, it’s a snap to make: from prep to table, it takes just about an hour. While I would normally use dried beans and fresh tomatoes, their canned cousins are welcome substitutes when time is a premium.

And by all things Divine and holy, it is delicious. Warm, spicy but not too hot, and tangy, the hominy is a chewy delight playing off the creamy beans. My family ate hominy as a plain side dish next to green beans and chicken, but this is deeply flavorful hominy I can get used to.

Of course, I made a few substitutions. I reduced the oil from two tablespoons to one, subbed regular oregano for Mexican, and sent in a fresh jalapeño and smoked paprika for the ancho chili powder. That last one was a good call.

Because it is easy, fast, and infinitely scalable with supreme leftover potential, Quick Red Posole with Beans is super for a weeknight supper, potluck entree, or (sing along) last-minute lunch.

In short order, Viva Vegan! has earned its place on my crowded cookbook shelf. Now what to do about Cooking with “Friends”?

~~~

If you like this recipe, you may enjoy:
Nopales (Cactus) Chili
Nuyorican Rice and Beans
Camp Stove Chili

~~~

Quick Posole with Beans

Adapted from Viva Vegan! by Terry Hope Romano
Serves 4
1 tbsp olive oil
4 cloves garlic, minced
1 large yellow onion, diced
1 poblano pepper, seeded and diced
1 jalapeño pepper, seeded and diced
1 tsp dried cumin
1 1/2 tsp dried Mexican oregano
1 tsp ancho chili powder (or smoked paprika)
28 oz can diced tomatoes
15 oz can hominy (posole)
15 oz can pinto beans (or black beans)
1 cup Mexican beer or vegetable stock
1 tsp salt (or to taste)
1 tbsp lime juice

Instructions
1. In a large sauce pan, heat oil over medium heat and saute garlic about 30 seconds. Then add onions and peppers. Cook until soft, about 8 minutes.

2. Add tomatoes, beans, hominy, spices, and beer or stock to vegetables. Reduce heat and simmer for 25 minutes, stirring occasionally.

3. Remove from heat, drizzle in lime juice, add fresh pepper, and allow to rest for 10 minutes so flavors may combine.

4. Serve in bowls topped with fresh cilantro or tomatoes and tortillas. Prep yourself for accolades.

Approximate Calories, Fat, Fiber, Protein, and Price per Serving
210.5 calories, 4.7g fat, 7.4g fiber, 6.9g protein, $1.45

Note: I used canned beans instead of dried to save time rather than money. Your cost will be less if using dried beans.

Calculations
1 tbsp olive oil: 120 calories, 14g fat, 0g fiber, 0g protein, $0.08
4 cloves garlic: 16.8 calories, 0g fat, 0g fiber, 0g protein, $0.05
1 large yellow onion: 40 calories, 0.2g fat, 0g fiber, 0g protein, $0.50
1 poblano pepper: 17 calories, 0g fat, 1g fiber, 0.5g protein, $0.50
1 jalapeño pepper: 4 calories, 0g fat, 0g fiber, 0g protein, $0.16
1 tsp cumin: negligible calories, fat, fiber, protein, $.02
1 1/2 tsp oregano: negligible calories, fat, fiber, protein, $.02
1 tsp smoked paprika: negligible calories, fat, fiber, protein, $.02
28 oz can diced tomatoes: 132 calories, 0g fat, 6g fiber, 6g protein, $1.99
15 oz can hominy: 178.5 calories, 1.5g fat, 6g fiber, 3g protein, $1.19
15 oz can pinto beans: 309 calories, 3g fat, 16.5g fiber, 18g protein, $0.99
1 cup vegetable stock: 20 calories, 0.1g fat, 0g fiber, 0g protein, $0.19
1 tsp salt: negligible calories, fat, fiber, protein, $.02
fresh ground pepper: negligible calories, fat, fiber, protein, $.02
1 tbsp lime juice: 4.75 calories, 0g fat, 0g fiber, 0g protein, $0.05
TOTALS: 842 calories, 18.8g fat, 29.5g fiber, 27.5 protein, $5.80
PER SERVING (totals/4): 210.5 calories, 4.7g fat, 7.4g fiber, 6.9g protein, $1.45 Stumble Upon Toolbar

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