Healthy Mashed Sweet Potatoes

Healthy Mashed Sweet Potatoes - no dairy
This full flavored sweet potato dish is quick and easy to prepare for an interesting and healthy way to serve potatoes that are traditionally full of calories. In fact one serving of this recipe contains only 98 calories but provides 249% of your daily value (DV) for vitamin A! You will find the flavors of the spice mixture and orange juice a wonderful complement to the flavor of the potatoes. Enjoy!

Prep and Cook Time: 15 minutes

Ingredients:
2 medium sized sweet potatoes or yams, sliced thin for quick cooking
2 TBS fresh orange juice
½ tsp garam masala
1 TBS extra virgin olive oil
salt and white pepper to taste
Directions:
Bring lightly salted water to a boil in a steamer with a tight fitting lid.
Peel, slice and steam sweet potatoes in steamer basket, covered, for about 10 minutes, or until tender
When tender, mash with potato masher, adding rest of ingredients.
Serves 4

Pizza Has Mixed Reviews

Pizza has mixed reviews when it comes to its virtues - or lack of them.

On one hand, a slice of pizza often contains ingredients from each of the four major food groups: Vegetables and Fruit; Grain Products; Dairy and Alternatives; plus Meat and Alternatives. On the other hand, it's the quality and quantity of choices that determine the nutritional punch in each bite.

Pizza can be a nutritional powerhouse, but standard toppings like pepperoni, sausage, bacon and extra cheese, can deliver as many as 700 calories in a two-slice serving. That represents as much as 40 percent of the total daily calories recommended for women and 30 percent for men. Imagine the excess calories for those who eat more than two slices!

Here's a snapshot of the type of pizza ingredients that a Nutritional Consultant might recommend:

• Vegetables are by far the best topping for a pizza and offer a wide range of options. Experiment with different varieties such as green and red peppers, zucchini, broccoli, or be adventurous and pick a fruity topping like pineapple or mango.

• Cheese belongs to the Milk and Alternatives food group and is an excellent source of calcium and protein. Keep the fat content to a reasonable amount by ordering regular cheese, rather than "double."

• Meat is a source of protein - and fat. Leaner choices are chicken and ham. Typically, pepperoni is leaner than beef and sausage. Multi-meat pizzas contain high levels of fat, calories and salt.

• Crusts made from whole wheat are more nutritious. They deliver a boost of fibre and fewer calories than traditional dough crusts.

Credit: www.newscanada.com

Hangovers vs Health

Power Breakfast

Ingredients:
2 slices whole grain bread

1 apple, favorite variety

1 pear, favorite variety

2 tablespoons almond butter*

Chopped almonds, roasted** (optional)

Directions:
Toast bread.

Meanwhile, core and slice pear and apple ¼-inch thick.

Spread toast with almond butter, top with apple and pear slices, and garnish with chopped almonds if desired. Eat and go!

*Almond butter may be found next to the jams and jellies in some grocery stores. Otherwise, make it by grinding together 1 cup roasted almonds and 1/8 teaspoon salt in a food processor or blender, then adding 3 tablespoons almond or sunflower oil in a slow, steady stream, and blending until the mixture comes together. This recipe makes ¾ cup.

**To roast chopped almonds, preheat oven to 350°F. Roast 4-6 minutes, until light brown.


This power breakfast provides a morning boost of magnesium, vitamin E and fiber.

Per serving for 2 servings:

Calories 305, Cholesterol 0 mg, Fat 15g, Fiber 7 g,Saturated 1.5 g,Calcium 97 mg
Monounsaturated 9.2 g, Magnesium 102 mg,Polyunsaturated 3.4 g, Sodium 220 mg,
Carb 41 g, Potassium 432 mg,Protein 7.3 g, Vitamin E 6.2 mg*

Two Quick Recipe Ideas

Quick and Easy Side Salad for 4

Whisk together 2 Tablespoons of olive oil, 1 Tablespoon of balsamic vinegar, 1/8 tsp of sea salt and 1/4 teaspoon of honey. Drizzle over 2 cups each watercress and endive, 1 sliced apple and 1/4 cup of walnuts.

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Speedy Baked Beans

High Fiber Recipe
Ingredients:
2 bacon slices (optional), cut into 1 inch pieces. I use turkey or chicken bacon.
1-1/4 pound canned baked beans
1/3 cup onion, chopped
2 tablespoons plus 2 teaspoons brown sugar, firmly packed
2 teaspoons molasses
1-1/4 teaspoon Worcestershire sauce
1/4 teaspoon dry mustard

Directions:
Heat a heavy nonstick skillet over medium high heat.

Saute bacon 5-7 minutes, stirring frequently until crisp. Drain and discard drippings. Stir in remaining ingredients.

Cover, reduce heat to medium low and simmer 15 minutes.

Recipe makes 4 servings, approximately 1/2 cup each.

Nutrition information per serving:
Calories: 183
Fat: 0.7g
3 percent calories from fat
Cholesterol: 0
Protein: 7g
Carbohdyrates: 41.8g
Fiber: 7.3g
Sugar: 20.3g
Sodium: 586mg
Dietary Exchanges: Vegetable: 0.2, Bread: 1.8, Sugar: 0.6

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Egg Replacements

There are plenty of egg substitutes available for baking or preparing a dish that calls for eggs.

Tofu is great for egg substitutions in recipes that call for a lot of eggs, like quiches or custards. To replace one egg in a recipe, purée 1/4 cup soft tofu. It is important to keep in mind that although tofu doesn’t fluff up like eggs, it does create a texture that is perfect for “eggy” dishes.

For desserts,sweets and baked goods try substituting one banana or 1/4 cup applesauce for each egg called for in a recipe for sweet, baked desserts. These will add some flavor to the recipe, so make sure bananas or apples are compatible with the other flavors in the dessert.

Other Egg Replacement Options
• 1 egg = 2 Tbsp. potato starch
• 1 egg = 1/4 cup mashed potatoes
• 1 egg = 1/4 cup canned pumpkin or squash
• 1 egg = 1/4 cup puréed prunes
• 1 egg = 2 Tbsp. water + 1 Tbsp. oil + 2 tsp. baking powder
• 1 egg = 1 Tbsp. ground flax seed simmered in 3 Tbsp. water
• 1 egg white = 1 Tbsp. plain agar powder dissolved in 1 Tbsp. water, whipped, chilled, and whipped again
Egg Replacement Tips
• If a recipe calls for three or more eggs, it is important to choose a replacer that will perform the same function (i.e., binding or leavening).
• Trying to replicate airy baked goods that call for a lot of eggs, such as angel food cake, can be very difficult. Instead, look for a recipe with a similar taste but fewer eggs, which will be easier to replicate.
• When adding tofu to a recipe as an egg replacer, be sure to purée it first to avoid chunks in the finished product.
• Be sure to use plain tofu, not seasoned or baked, as a replacer.
• Powdered egg replacers cannot be used to create egg recipes such as scrambles or omelets. Tofu is the perfect substitute for eggs in these applications.
• If you want a lighter texture and you’re using fruit purées as an egg substitute, add an extra 1/2 tsp. baking powder. Fruit purées tend to make the final product denser than the original recipe.
• If you’re looking for an egg replacer that binds, try adding 2 to 3 Tbsp. of any of the following for each egg: tomato paste, potato starch, arrowroot powder, whole wheat flour, mashed potatoes, mashed sweet potatoes, instant potato flakes, or 1/4 cup tofu puréed with 1 Tbsp. flour.

To A Better You (1 - 20) to be continued.......

Take It Slow

A word of caution: When increasing the fiber content of your diet, it's best to take it slow. Add just a few grams at a time to allow your intestinal tract to adjust; otherwise, abdominal cramps, gas, bloating, and diarrhea or constipation may result. Other ways to help minimize these effects:

Drink at least 2 liters (8 cups) of fluid daily.
Don't cook dried beans in the same water you soaked them in.
Use enzyme products, such as Beano to help digest fiber.

Fast Food Addiction

Blueberry Smoothie

½ cup of skim milk
1 cup of low-fat yogurt
2 cups of frozen blueberries


Put all ingredients in the blender and blend until smooth.

Does Your Thinking Make You Age Faster?

Greek Pasta Salad

Ingredients:

2 cups or 500mL spiral-shaped pasta, uncooked (100% whole wheat)
1 onion (medium), thinly sliced
1 tomato (large), diced
1/2 seedless cucumber, diced
1 red pepper, seeded and diced
3/4 cup or 175mL light feta cheese (17% m.f), crumbled
1/2 cup or 125mL black olives
1 tbsp.or 15mL balsamic vinegar
3 tbsp.or 45mL olive oil
2 cloves garlic, minced
2 tbsp.or 30mL fresh mint, chopped
2 tbsp.or 30mL fresh basil, chopped
salt, to taste
ground pepper, to taste
Cook pasta in plenty of lightly salted boiling water until tender, but still firm to the bite. Rinse with cold water until pasta has cooled. Drain well.
Combine cooked pasta and remaining ingredients in a large serving bowl. Toss well. Season to taste with salt and pepper. Dish is best served at room temperature. May be refrigerated for up to 2 days.

Healthy Weight Loss

Anti-Inflammatory Foods

Adding foods to your diet that reduce inflammation may improve how you feel and help to reduce your risk for chronic diseases. Here are some suggestions:

Good protein sources include lean poultry, fish, seafood, nuts, seeds and legumes. Red meats can actually trigger inflammation. If you do eat red meat it would be best to choose the leanest cut of beef that you can.

The right type of fats in your diet will have an impact or your pain and inflammation. Omega 3 fatty acids are powerful antiinflammatory agents. They are found in cold water fish, flax seeds, canola oil, walnuts and pumpkin seeds. Olive oil is another type of oil that will reduce inflammtion. Other healthy oils include grape seed oil, walnut oil and rice bran oil.

Choose carbohydrates like whole grains, fruits and vegetables. The pasta, cereal and bread in your diet should be 100% whole grain. Green leafy vegetables are good...choose green and brightly colored vegetables. You should eat 5 or more servings of fruit and vegetables each day.

Berries are a good choice especially blueberries and strawberries which are packed with anti-inflammatory phytochemicals and antioxidants.

Your body needs lots of water every day. Also, choose herbal teas and 100% fruit juices and low fat milk.

The foods to avoid if you are trying to decrease inflammation would be:

junk food - pop, candy and sugary cereals
high fat meats
sugary foods like cake and cookies
processed meats like hot dogs, sausages and lunch meats
deep fried foods

It is worth noting that some people find nightshade plants bothersome when they are experiencing inflammation. These plants would include pototoes, tomatoes and eggplant. These plants contain solanine and this chemical can trigger pain in some people.

Flat Out Veggie Pizza

*Look for my earlier post on "Making Yochee" because you could use this in place of the low fat cream cheese(just an option).

Healthy Breakfast Egg Cups

Getting Rid Of The Bad Treats

If your children (or maybe another adult in your home) are anything like mine (and believe me, I am always preaching about healthy meals and snacks and pushing them to eat their veggies),it may not be enough to supply healthy snacks, you may need to get rid of the unhealthy foods as well, depending on your kids’ eating behavior. One teen can easily ignore a tub of ice cream in the freezer while another can’t resist the temptation to devour it. If you have a teen (or adult or child) in your home who has a difficult time resisting high-calorie foods, keep these foods out of the house.
This doesn't mean you have to deprive your family of fun foods (every kid needs a treat now and then) just regulate them. When you decide that an ice cream treat is in order, hit the ice cream shop. Don’t buy bags of candy bars at the grocery or discount store, but occasionally bring home one individual chocolate bar for each family member. The same idea applies to eating cakes, cookies, greasy chips and donuts: They should be considered treats, not daily dietary staples.

It is more of a hassle to have to walk to the store or get in your car and drive there and buy something unhealthy than it is to open a cupboard and dig in.

Steel Cut Oatmeal (Crockpot Recipe)

Steel cut oatmeal is chunkier and heartier than oatmeal made with instant or rolled oats because steel cut oats are less processed than rolled oats.
Steel cut oats are the best oats for making Crockpot oatmeal. Rolled oats get mushy in the Crockpot, but steel cut oatmeal can withstand the longer cooking time without breaking down.

Steel cut oatmeal is also sometimes called Irish oatmeal or Scottish oatmeal. McCann's and Quaker both make steel cut oatmeal that's available in most grocery stores.

Prep Time: 5 minutes
Cook Time: 8 hours
Ingredients:
2 cups steel cut oatmeal (also called Irish oats or Scottish oats -- not rolled oats)
5 cups water
1-1/2 cups milk
3/4 cup brown sugar
1 Tbsp. cinnamon
1 tsp. kosher salt (I use sea salt)
2 large bananas, sliced
1 cup chopped pecans
maple syrup for drizzling
Preparation:
Spray Crockpot stoneware with cooking spray.

Place oats, water, milk, brown sugar, cinnamon and salt in the Crockpot. Cover and cook on low 8-10 hours.

Just before serving, stir in bananas and pecans. Drizzle with maple syrup if desired. You can always use some other type of fruit and nuts if you prefer.

Strawberry Yogurt Parfait

Yogurt parfaits make a wonderful breakfast or snack. When fresh strawberries aren't in season, use sliced frozen strawberries for this yogurt parfait recipe. Or change it up a bit by substituting blueberries or raspberries for the strawberries.
Prep Time: 10 minutes
Ingredients:
1 cup low-fat or non-fat vanilla yogurt
1/2 cup granola
1 cup sliced strawberries
1 Tbsp. maple syrup
Preparation:
Place 1/4 cup of the yogurt in the bottom of two glasses or parfait dishes.

Top with one tablespoon of granola.

Top with 1/4 cup of the sliced strawberries.

Repeat the layers. Drizzle 1/2 tablespoon of the maple syrup over each yogurt parfait.
Makes 2 yogurt parfaits.

Super Simple Breakfast

This is a surprisingly quick and easy breakfast. Kids can even make this egg on toast recipe themselves.
Prep Time: 5 minutes
Cook Time: 5 minutes
Ingredients:
2 slices whole wheat bread
1 Tbsp. butter
2 large eggs
kosher salt and pepper to taste
Preparation:
Heat an electric griddle to 350 degrees or heat a large frying pan over medium-high heat.

Place 1 teaspoon of butter on the griddle.

Use a cookie cutter to cut out your favorite shape in the center of each piece of bread.

Butter one side of each piece of bread, including the cutout pieces, with the remaining butter.

Place the bread, butter side down on the griddle.

Break one egg into a small dish. Gently slide it into the hole of one of the bread slices.

Repeat with the remaining egg and bread slice.

Cook until the egg is golden on the bottom, a minute or two. Gently flip to cook on the other side, about 1 minute.

Flip the cutout pieces of toast to cook on the other side until toasted, another minute or so.
Serve immediately with some fruit on the side. This would make a perfect "back to school" breakfast.

Textured Vegetable Protein