13 Keys to a Healthy Diet

Developing healthy eating habits isn't as confusing or as restrictive as many people imagine. The first principle of a healthy diet is simply to eat a wide variety of foods. This is important because different foods make different nutritional contributions.

Secondly, fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol—should make up the bulk of the calories you consume. The rest should come from low-fat dairy products, lean meat and poultry, and fish.

You should also try to maintain a balance between calorie intake and calorie expenditure—that is, don't eat more food than your body can utilize. Otherwise, you will gain weight. The more active you are, therefore, the more you can eat and still maintain this balance.

Following these three basic steps doesn't mean that you have to give up your favorite foods. As long as your overall diet is balanced and rich in nutrients and fiber, there is nothing wrong with an occasional cheeseburger. Just be sure to limit how frequently you eat such foods, and try to eat small portions of them.

You can also view healthy eating as an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat. A healthy diet doesn't have to mean eating foods that are bland or unappealing.

The following basic guidelines are what you need to know to construct a healthy diet.

1 Eat plenty of high-fiber foods—that is, fruits, vegetables, beans, and whole grains. These are the "good" carbohydrates—nutritious, filling, and relatively low in calories. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there’s less effect on insulin and blood sugar, and provides other health benefits as well. Such foods also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health).

2 Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day.

3 Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year. Many sugary foods are also high in fat, so they’re calorie-dense.

4 Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.

5 Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.

6 Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.

7 Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

8 Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks.

9 Eat a variety of foods. Don't try to fill your nutrient requirements by eating the same foods day in, day out. It is possible that not every essential nutrient has been identified, and so eating a wide assortment of foods helps to ensure that you will get all the necessary nutrients. In addition, this will limit your exposure to any pesticides or toxic substances that may be present in one particular food.

10 Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt. If you can't get the optimal amount from foods, take supplements.

11 Try to get your vitamins and minerals from foods, not from supplements. Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. Foods also provide the "synergy" that many nutrients require to be efficiently used in the body.

12 Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential.

13 If you drink alcohol, do so in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients.

The role of sugar and salt in a healthy diet

Sugary Drinks and Sweets
It is natural to like sweets. And it is okay to enjoy them as an occasional treat, but it is vital to keep consumption to a minimum. Refined sugar is one of the bad carbs mentioned above. Not only does it cause problems with our blood sugar level, but it also uses up stored resources within our body (such as minerals and enzymes) in order to process the sugar. In addition there are many negative health effects that sugar contributes to including: hypoglycemia, suppression of the immune system, arthritis, diabetes, osteoporosis, headaches, and depression.

Choose sweet treats that are home made or have naturally occurring sugar, such as fruits. Try making your favorite dessert with half or one-third less sugar than usual. Make dessert a special event once a week. Many foods have naturally occurring sugars, such as fruits, vegetables, grains and beans. Incorporate naturally sweet foods into your diet to help crowd out unhealthy sweets. Strawberries, apples, sweet potatoes or winter squash are all great options.

Avoid or severely limit sugary drinks – they are an easy way to pack calories and chemicals into your diet without even noticing it. One 12-oz soda has about 10 teaspoons of sugar in it! And just because a soda is sugar-free doesn’t make it healthy. Recent studies have shown that the artificial sugar substitutes used in soft drinks may interfere with your body's natural regulation system and result in your overindulging in other sweet foods and beverages. Try water with a squeeze of lemon or water with a splash of 100% fruit juice.

Salt
Once again the problem with salt comes with the over-use and over consumption of processed salt most commonly used. It is best to limit sodium to 2,300 mg per day – the equivalent to one teaspoon of salt. Most of the salt in our diets comes from processed, packaged, restaurant, and fast food. Processed foods like canned soups or frozen meals can contain hidden sodium that can quickly surpass this recommended amount. Many of us are unaware of how much sodium we are consuming in one day.

Salt itself is not bad. A high quality sea salt can have up to 90 minerals, which are healthy for our body. Look for sea salt that has a reddish or brownish tint, has no coloring, additives, chemicals and has not been bleached.

Healthy Fats and Oils to support brain and body functions

Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia. The best sources for the EPA and DHA omega-3 fats are fatty fish such salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Canned albacore tuna and lake trout can also be good sources depending on how the fish were raised and processed.

You may hear a lot about getting your omega-3’s from foods rich in ALA fatty acids. Main sources are vegetable oils and nuts (especially walnuts), flax, soybeans, and tofu. Be aware that our bodies generally convert very little ALA into EPA and DHA, so you may not get as big of a benefit from these foods.
Some people avoid seafood because they worry about mercury or other possible toxins. But most experts agree that the benefits of eating 2 servings a week of cold water fatty fish outweigh the risks.

Fats: avoid the bad fats and enjoy the good fats

Fats are another vital part to a healthy diet. Good fats are needed to nourish your brain, heart, nerves, hormones and all your cells, as well as your hair, skin, and nails. Fat also satisfies us and makes us feel full. It’s the type of fat that matters in addition to how much you consume.

Saturated fats, primarily found in animal sources including red meat and whole milk dairy products, raise the low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD). Substitute lean meats, skinless poultry, and low-fat or nonfat dairy products, fish and nuts. Other saturated fat sources include vegetable oils such as coconut oil, palm oil and foods made with these oils.
Trans fat raises low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD), as well as lowering HDL, or good cholesterol. Trans fats are created by heating liquid vegetable oils in the presence of hydrogen gas, a process called hydrogenation. Primary sources of trans fat are vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.
Monounsaturated fats - People following traditional Mediterranean diets, which are very high in foods containing monounsaturated fats like olive oil, tend to have lower risk of cardiovascular disease, Primary sources are plant oils like canola oil, peanut oil, and olive oil. Other good sources are avocados; nuts such as almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame seeds.
Polyunsaturated fats – These includes the Omega-3 and Omega-6 groups of fatty acids which your body can’t make. Omega-3 fatty acids are found in very few foods – primarily cold water fatty fish and fish oils. Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia. See below for more on Omega-3. Other sources of polyunsaturated fats are sunflower, corn, soybean, and flaxseed oils, and walnuts. It is important to know that these oils become unhealthy when heated due to the formation of free radicals, which can lead to disease.
How much fat is too much? It depends on your lifestyle, your weight, your age and most importantly the state of your health. Focus on including Monounsaturated fats and Polyunsaturated fats in your diet, decreasing Saturated fats, and avoiding Trans fats as much as possible. The USDA recommends that the average individual:

Keep total fat intake to 20-35% of calories
Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)
Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)
Limit cholesterol to 300 mg per day, less if you have diabetes.

Oh Mint Bath Towel Wraps and More

Have you been trying hard to find something interesting for your friends? Let me introduce some beautiful gifts !

1.Oh Mint Bath Towel Wraps

These are the softest, most colorful gifts you can give. The fabric is extremely soft and pleasant to the touch. The bath towel wraps are available in three sizes and nine colors. Monogram it for a gift that will remind her of you every day. These are also very popular for bridesmaid's gifts!

2.Oh Mint Personalized Nap Mats

Perfect for younger children and toddlers, Oh Mint nap mats are padded and lined with nylon and cotton with a ribbon trimmed, soft, fleecy blanket. It rolls up and has a Velcro closure with carrying strap. It has a soft fleece blanket attached and a removable foam pillow. To clean, just remove the pillow and toss the rest in the washing machine.The best place to personalize the nap mat is on the outside pocket or on the bottom corner of the blanket. Oh Mint nap mats are very sturdy. Measures 18.5" x 46".

3.Personalized Children's Plates & Placemats by Lipstick Shades

These adorable melamine personalized children's plates and personalized laminated placemats from Lipstick Shades are a great gift for children. The melamine plates are dishwasher safe but not for microwave use. They are made of a super strong (BPA free) plastic so they are durable, scratch resistant, kid tested and mom approved. The matching placemats are securely laminated and feature age appropriate games (part of the customization process) and other activities on the back.

Dairy products and other sources for calcium and vitamin D

Dairy products provide a rich source of calcium, necessary for bone health. Most are fortified with vitamin D, which helps the small intestine absorb calcium. Calcium can also be found in dark green, leafy vegetables, such as kale and collard greens, as well as in dried beans and legumes.

Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Choose non-fat or low-fat dairy products that do not contain rBST (bovine growth hormone). If you're lactose-intolerant, choose lactose-free and lower-lactose products, such as lactose free milk, hard cheeses and yogurt.

Avoid full-fat dairy products or products from cows treated with rBST.

Nuts, Seeds, Beans, and Tofu: alternative sources for healthy proteins

Beans, nuts, nut butters, peas, and soy products are good sources of protein, fiber, vitamins, and minerals. Many of the foods in this group provide iron, which is better absorbed when a source of vitamin C is consumed with the meal

Choose: Black beans, navy beans, garbanzos, lentils, and other beans. Nuts like almonds, walnuts and pecans. Soy products like tofu, soymilk, tempeh and veggie burgers. All of these are great sources of protein for vegetarians.

Avoid: Salted or sugary nuts; refried beans.

Putting protein into perspective

During digestion, protein in food is broken down into the 20 amino acids that are the basic building blocks our bodies use to create its own protein. Our bodies need protein to maintain our cells, tissues and organs. A lack of protein in our diets can result in slow growth, reduced muscle mass, lower immunity, and weaken the heart and respiratory system. Protein gives us the energy to get up and go –and keep going. Keep in mind that it is vital to eat healthy protein that is free of hormones and antibiotics. Also, the majority of people in the U.S. eat more protein than is necessary. So focus more on getting higher quality versus more quantity. Each person is individual and may need different amounts of protein depending on their body and activity level.

A complete protein source is one that provides all of the essential amino acids. Examples are animal-based foods such as meat, poultry, fish, milk, eggs, and cheese.
An incomplete protein source is one that is low in one or more of the essential amino acids.
Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids. For example, rice and dry beans. Similarly, dry beans each are incomplete proteins, but together, these two foods can provide adequate amounts of all the essential amino acids your body needs.
Do complementary proteins need to be eaten in the same meal? Research shows that your body can combine complementary proteins that are eaten within the same day.

Support your health and the environment by eating locally-grown food

Eating fresh food is an important part of a healthy diet. It has become standard practice for fruits and vegetables to be shipped across the country or even across the world before they arrive on our supermarket shelves. Locally-grown food is fresher than what you'll find in the supermarket, which means that is tastier and more nutritious. And since the food travels a shorter distance to get to you, it is better for the environment and helps us reduce our dependence on foreign oil. Following are some ideas on easy ways to increase your consumption of fresh local foods.
Visit a local farmer’s market. Farmer’s markets are springing up all over the U.S. They usually offer a wide variety of products such as fruits, vegetables, flowers, baked goods, eggs, and meat. Small farmers care about their land and the health of their farms, so even if they are not “certified organic” the food they produce is of a very high quality.
Join a Community Supported Agriculture group (CSA). A CSA is partnership between a local farm and its members who sign up and pay in advance for a box of goods that they will receive on a regular basis (typically once a week). These partnerships help farms receive a better price for their products while giving you a wide variety of fresh local produce.

Vegetables and Fruits: Vitamin, antioxidant and fiber powerhouses

Fruits and vegetables are low in calories and are packed with vitamins, minerals, protective plant compounds and fiber. They are a great source of nutrients and vital for a healthy diet.

Fruits and vegetables should be part of every meal, and be your first choice for a snack. Eat a minimum of five portions each day. The antioxidants and other nutrients in these foods help protect against developing certain types of cancer and other diseases.

Greens: Dark leafy green vegetables are a vital part of a healthy diet since they are packed with nutrients such as calcium, magnesium, iron, potassium, zinc, and Vitamins A, C, E and K. Greens help to strengthen the blood and respiratory systems. They are currently the most lacking food in the American diet. Be adventurous in your choice of greens: kale, mustard greens, broccoli, Chinese cabbage are just a few of the many options.

Sweet Vegetables: Naturally sweet vegetables are an excellent way to add healthy sweetness to your meals and reduce your cravings for other sweets. Some examples of sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter squash, and onions.

Fruit: Eating a wide variety of fruit is another very healthy part of any diet. They provide us with beneficial properties such as natural sugars, fiber, Vitamins and antioxidants. Choose fresh or frozen, and focus on variety. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Go for the brights: The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants.

Avoid: Fruit juices can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water. Canned fruit often contains sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories. Avoid fried veggies or ones smothered in dressings or sauces – you may still get the vitamins, but you’ll be getting a lot of unhealthy fat and extra calories as well.

Fiber

Dietary fiber is found in plant foods (fruit, vegetables and whole grains) and is essential for maintaining a healthy digestive system. Fiber helps support a healthy diet by:
Helping you feel fuller faster and longer, which can help prevent overeating.
Keeping blood sugar levels even, by slowing digestion and absorption so that glucose (sugar) enters the bloodstream slowly and steadily.
Maintaining a healthy colon - the simple organic acids produced when fiber is broken down in the digestive process helps to nourish the lining of the colon.
The two types of fiber are soluble and insoluble:
Soluble fiber can dissolve in water and can also help to lower blood fats and maintain blood sugar. Primary sources are beans, fruit and oat products.
Insoluble fiber cannot dissolve in water, so it passes directly through the digestive system. It’s found in whole grain products and vegetables.
A healthy diet should contain approximately 20 to 30 grams of fiber a day, but most of us only get about half of that amount.

Whole Grains for long-lasting, healthy carbohydrate energy

In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart. Make whole grains an important part of every meal.
Make sure you're really getting whole grains. Focus on including grains that are in their whole form, such as whole grain brown rice, millet, quinoa, and barley in your meals. When you want to eat healthy grains in the form of breads or cereals be aware that the words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain. Look for the new Whole Grain Stamp from the Whole Grains Council. If there is no stamp look for the words “whole grain” or “100% whole wheat,” and check the ingredients to make sure each grain listed is specified as whole grain. Some good sources are dark breads and toasted wheat cereals.

Avoid: Refined grains such as breads, pastas, and breakfast cereals that are not whole grain.

Carbohydrates clarified

Carbohydrates – food composed of some combination of starches, sugar and fiber - provide the body with fuel it needs for physical activity by breaking down into glucose, a type of sugar our cells use as a universal energy source.

Bad carbs are foods that have been “stripped” of all bran, fiber, and nutrients. They have been processed in order to make cooking fast and easy. Examples are white flour, refined sugar, and white rice. They digest so quickly that they cause dramatic elevations in blood sugar, which over time can lead to weight gain, hypoglycemia or even diabetes.
Good carbs are digested more slowly. This keeps your blood sugar and insulin levels from rising and falling too quickly, helping you get full quicker and feel fuller longer. Good sources of carbs include whole grains, beans, fruits, and vegetables, which also offer lots of additional health benefits, including heart disease and cancer prevention.

Eating smart: A keystep towards healthy eating

Healthy eating begins with learning how to “eat smart”. It's not just what you eat, but how you eat. Paying attention to what you eat and choosing foods that are both nourishing and enjoyable helps support an overall healthy diet.

Take time to chew your food: Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
Avoid stress while eating: When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.
Listen to your body: Ask yourself if you are really hungry. You may really be thirsty, so try drinking a glass of water first. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!
Eat early, eat often: Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.

Eating smart: A keystep towards healthy eating

Healthy eating begins with learning how to “eat smart”. It's not just what you eat, but how you eat. Paying attention to what you eat and choosing foods that are both nourishing and enjoyable helps support an overall healthy diet.

Take time to chew your food: Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.
Avoid stress while eating: When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.
Listen to your body: Ask yourself if you are really hungry. You may really be thirsty, so try drinking a glass of water first. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!
Eat early, eat often: Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.

Healthy Eating: Strategies for a healthy diet

Here are some tips for how to choose foods that improve your health and avoid foods that raise your risk for illnesses while creating a diet plan that works for you.

Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that is, don't eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.

Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat.

Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

Eat plenty of fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce

Drink more water. Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. A majority of Americans go through life dehydrated.

Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains.

Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t!

Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.

One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time

Chicken Alfredo Pizza

INGREDIENTS

* SAUCE
* 4 tablespoons butter
* 1/4 teaspoon salt
* 1 dash ground black pepper
* 4 tablespoons all-purpose flour
* 1 cup milk
* 3/4 cup grated Romano cheese
* GARLIC BUTTER
* 2 tablespoons butter
* 1 clove garlic, minced
* 1 pinch dried rosemary
* 1 pinch salt
* DOUGH
* 1 cup warm water
* 1 (.25 ounce) package instant yeast
* 2 tablespoons vegetable oil
* 1 tablespoon white sugar
* 1/2 teaspoon salt
* 1/4 teaspoon dried rosemary
* 1/4 teaspoon garlic powder
* 3 cups all-purpose flour
*

* 2 boneless chicken breast halves, roasted
* 1/4 teaspoon dried rosemary
* 1/4 teaspoon dried thyme
* 1/4 teaspoon poultry seasoning
* 1/4 teaspoon garlic powder
* 1/4 teaspoon salt

DIRECTIONS

1. To Make Sauce: Melt butter in a small saucepan over medium heat. Blend in salt, pepper and flour, then stir in the milk and Romano cheese. Simmer, stirring constantly, until thickened. Remove from heat, cover and set aside.
2. To Make the Garlic Butter: Melt the butter in a small saucepan over medium heat. Blend in the garlic, rosemary, and salt. Cook, stirring constantly, until garlic is tender but not browned. Remove from heat, cover and set aside.
3. To Make the Dough: Pour the warm water into a small bowl and stir in the yeast until dissolved. Allow to rest until yeast foams, about 5 minutes. Mix the vegetable oil, sugar, salt, rosemary, and garlic powder together in a mixing bowl. Stir in the yeast mixture, and gradually stir in the flour. Gather into a loose ball and knead until a smooth ball forms. Cover, and let rest 1/2 hour.
4. Preheat oven to 400 degrees F (200 degrees C). Season the roasted chicken with rosemary, thyme, poultry seasoning, garlic powder and salt. Chop or shred and reserve.
5. To Assemble the Pizza: Spread dough out on prepared pizza stone. Top with cooled garlic butter, covering entire crust. Next spread with Alfredo Sauce (if necessary, warm to spreading consistency), leaving crust edges. Top with chicken, turning to coat with sauce.
6. Bake in preheated oven for 20 minutes, or until bottom crust is lightly browned. Remove from oven and let set for 2 to 3 minutes before cutting.

Chicken Recipes : Roasted Chicken Quarters With Garlic and Herbs

The combination of lemon and herbs, along with loads of garlic, help make this easy baked chicken extra-flavorful. It's a great dish to serve for an everyday family meal, or make it for Sunday dinner.
Ingredients:

* Juice of 2 lemons, about 5 to 6 tablespoons
* 1/3 cup extra virgin olive oil or canola oil
* 1 teaspoon dried leaf thyme
* 1 teaspoon dried leaf parsley
* 1 teaspoon Creole seasoning
* 6 cloves garlic, chopped
* 1 chicken, about 3 1/2 to 4 pounds, quartered*
* Fresh ground black pepper
* Salt

Preparation:
Heat oven to 375°.

Combine the lemon juice, olive oil, herbs, seasoning, and garlic.

Wash chicken and pat dry; sprinkle with salt and pepper. Toss the chicken with the first mixture; arrange in a roasting pan. Bake for about 1 1/2 hours, turning about halfway through. When chicken is thoroughly cooked, juices will run clear when pierced with a fork.

Chicken Recipes : Easy Roasted Chicken and Potatoes

Lemon and garlic give the chicken great flavor in this recipe, and it's easy to prepare. This is a delicious all-in-one meal for a busy family.
Ingredients:

* 1 chicken, about 3 1/2 to 3 pounds, quartered
* Juice of 2 lemons
* 3 cloves garlic, minced
* Dash pepper
* 1 teaspoon salt, divided
* 1/2 cup dry white wine
* 2 tablespoons butter
* 2 tablespoons olive oil, divided
* 8 ounces fresh sliced mushrooms
* 2 pounds small red potatoes, cut in large chunks or quartered
* 1 large onion, sliced
* 1 teaspoon fresh chopped rosemary or thyme or about 1/2 teaspoon dried rosemary or thyme, divided
* 1 pint grape tomatoes, halved, optional

Preparation:
Heat oven to 375°.

Quarter the chicken, wash, and pat dry; place in a shallow dish or food storage bag. Combine lemon juice, garlic, a dash of pepper, 1/2 teaspoon salt and wine; pour over the chicken and turn to coat. Cover or seal and refrigerate for at least 1 hour.

In a medium skillet, heat 2 tablespoons butter and 1 tablespoon olive oil; add mushrooms. Saute until mushrooms are golden brown.

Meanwhile, prepare potatoes and onions; place in a bowl and toss with the remaining 1/2 teaspoon salt, a dash of pepper, and half of the rosemary or thyme, and the remaining 1 tablespoon olive oil. Set aside.

Take the chicken out of the marinade and arrange in a roasting pan. Sprinkle with the remaining rosemary or thyme. Pour remaining marinade into the mushrooms and boil for 2 minutes to reduce slightly. Arrange the potatoes and onion around the chicken pieces. Pour mushrooms over the chicken pieces. Roast for about 1 1/2 hours, turning chicken after 1 hour. If desired, sprinkle the tomatoes over the chicken and potatoes about 15 minutes before done. When chicken is thoroughly cooked, juices will run clear when pierced with a fork.

Chicken Recipes ： Baked Chicken With Lemon and Garlic

This delicious chicken has loads of lemon and garlic flavor. Feel free to use chicken chicken leg quarters or bone-in chicken breasts in place of the quartered chicken.
Ingredients:

* 12 to 18 small white onions, peeled*
* 1 fryer chicken, about 3 1/2 to 4 pounds
* 1/2 cup dry white wine
* 1/2 cup chicken broth
* 5 cloves garlic, minced
* Juice of 2 lemons, about 5 to 7 tablespoons
* 1 teaspoon dried tarragon (or use dried leaf thyme)
* Salt, pepper, and paprika

Preparation:
*If using fresh onions, cut an X on the root end, boil for 3 minutes then cool in ice water and slip skins off.

Spray a 13x9-inch baking dish with nonstick cooking spray or olive oil. Heat oven to 375°.

Quarter the chicken. Wash chicken and pat dry; arrange in the prepared baking dish with the peeled onions. Combine wine, broth, garlic, lemon juice, and tarragon or thyme; pour over chicken. Sprinkle with salt, pepper, and paprika. Bake for 30 minutes. Baste and return to bake for 45 to 55 minutes longer, or until chicken is cooked through and browned.

Chicken Recipes : Baked Chicken With Smoked Paprika

Garlic and smoked paprika help make the coating on this baked chicken flavorful. Serve this delicious chicken with potatoes and corn, along with biscuits, for a fabulous family dinner.
Ingredients:

* 1 chicken, 3 1/2 to 4 1/2 pounds, quartered, or chicken parts
* Salt and pepper
* 1 tablespoon Spanish smoked paprika
* 1 tablespoon olive oil
* 1 tablespoon lemon juice
* 1 tablespoon brown sugar
* 1 clove garlic, finely minced

Preparation:
Heat oven to 400°. Line a roasting pan or jelly roll pan with foil.

Wash chicken parts and pat dry. Arrange chicken, skin side up, on the baking pan; sprinkle lightly with salt and pepper.

Combine remaining ingredients; rub the paste over the chicken pieces. Roast, uncovered, for about 50 to 60 minutes, or until an instant-read thermometer registers 165° when inserted into the thickest part of a thigh. Juices will run clear when the chicken is pierced with a fork. Remove the chicken to a serving platter; cover loosely with foil and let stand for 8 to 10 minutes before serving.

Chicken Recipes : Baked Pesto Parmesan Chicken

Serve this tasty and easy baked chicken with potatoes and a tossed salad. Use a quartered chicken, leg quarters, or split breasts to make this tasty recipe.
Ingredients:

* 1 chicken, about 4 pounds, quartered, or other chicken parts
* 4 tablespoons prepared pesto
* 4 large cloves garlic, finely chopped
* Juice of 1 lemon, about 2 tablespoons
* 1 tablespoon olive oil
* 1/4 cup shredded Parmesan cheese

Preparation:
Line a 13x9-inch pan with foil and lightly grease the foil.

Wash chicken and pat dry. Trim excess fat and remove skin, if desired. Sprinkle lightly with salt and pepper and place in the prepared pan. Combine the pesto, garlic, and lemon juice and rub the mixture evenly over the chicken pieces. Cover tightly with foil and refrigerate for 1 to 2 hours.

Drizzle the chicken breasts lightly with olive oil. Bake at 375° for 55 to 65 minutes, or until chicken is cooked. Juices will run clear when chicken is pierced with a fork. Sprinkle with parmesan cheese and continue baking just until melted, about 2 to 3 minutes.

New Life Style: Starting from Coffee Sleeves

Yes!I know coffee is everything for our normal work. But how do you drink it? Still with a boring container? No, I cannot stand it. I think a fresh type of monogrammed coffee sleeves will make your life more colorful. As you can see, such sleeves are 100% made in USA, confirming the high quality. These nice coffee sleeves keep your hands insulated from a hot drink, in the meantime, you will show up a fashion style of saving earch resources. Please look at its picture below:

[photo source: monogrammed coffee sleeves]

Very cute, right? I like it very much. Of course, your friend will also appreciate such gift. No matter for which purpose you give it, the new style of coffee sleeves will present a nice heart, and make your friends happy. Please close your eyes, just image: With pretty coffee sleeves, you and your friends have a drink of delicious coffee, talking freely, smiling..... oh, I like such life.
In fact, not only monogrammed coffee sleeves, but also will you like beautiful gifts below I think: monogrammed towel wraps, childrens die cut stickers... Take a navigation about each nice gift page, you will find the most suitable for yourself and your friends.

Chicken Recipes : Honey Dijon Baked Chicken

Split chicken breasts are baked with a delicious mixture of honey, spicy mustard, and curry powder, for a super everyday meal. If you have time, marinate the chicken breasts for an hour or two before baking.
Ingredients:

* 1/2 cup honey
* 1/3 cup Dijon or spicy brown mustard
* 3 teaspoons curry powder
* 6 tablespoons butter, melted
* 1/8 teaspoon pepper
* Dash ground cayenne pepper
* 4 split chicken breast halves, bone-in, skin removed or left on

Preparation:
In a bowl, combine the honey, mustard, curry powder, butter, and peppers; blend well. Wash chicken breasts and pat dry. Trim away any excess fat and remove skin, if desired. Arrange the chicken breasts, skin or meaty side up, in a lightly greased baking pan. Coat the chicken with the honey mixture. Cover with foil and refrigerate for an hour or two.

Bake the chicken, covered, in a 375° oven for 45 minutes. Remove foil and baste the chicken. Continue baking, uncovered, for 30 minutes longer, basting every 10 to 15 minutes.

Chicken Recipes : Roasted Chicken Breasts With Leeks and Potatoes

This is a tasty chicken dish to make for any family dinner, and it's special enough for guests.
Ingredients:

* 4 bone-in chicken breast halves, with skin
* 4 tablespoons olive oil
* 4 cloves garlic, chopped
* 2 tablespoons fresh chopped basil
* 3 to 4 leeks, trimmed, washed, thickly sliced
* 2 pounds potatoes, cut in 1 1/2 to 2-inch chunks
* Salt and pepper

Preparation:
Heat oven to 400°.

Line a large baking pan or roasting pan with foil, if desired. Spray foil or pan lightly with nonstick cooking spray.

Wash chicken and pat dry. Arrange the chicken in the prepared pan. Combine the oil, garlic, and basil. Brush a little of the mixture over the chicken breasts. Combine the remaining oil and garlic mixture with the leeks and potatoes in a bag or bowl and toss to mix well. Arrange vegetables on and around the chicken; sprinkle vegetables and chicken with salt and pepper. Roast the chicken and potatoes for 30 to 45 minutes, or until chicken is cooked and potatoes are tender. When chicken is cooked, juices will run clear when the chicken is pricked with a fork.
Serves 4.

Chicken Recipe：Garlic Roasted Chicken Leg Quarters

Garlic roasted chicken leg quarters are tasty and easy on the budget. Serve this chicken with roasted or mashed potatoes and your favorite vegetables.
Ingredients:

* 4 cloves garlic, finely minced
* 1 teaspoon dried leaf oregano
* 1/2 teaspoon salt
* 1 teaspoon chili powder
* 1/4 teaspoon ground cumin
* dash freshly ground black pepper
* 2 tablespoons olive oil
* 4 chicken leg quarters
* 1/2 cup chicken broth (part dry white wine, if desired)

Preparation:
Heat oven to 425°.

Combine the garlic, oregano, salt, chili powder, cumin, and black pepper. Add olive oil and mix well. Use a mortar and pestle to make a paste consistency, or mash with a fork.

Wash chicken leg quarters and pat dry. Snip off any excess skin. Arrange the chicken pieces in a baking dish and pat the garlic mixture over each quarter. Pour 1/2 cup of chicken broth (part dry white wine, if desired) into the baking dish. Bake for 40 to 50 minutes, or until juices run clear.
Serves 4.

Chicken Recipes - Honey Baked Chicken Drumsticks

Chicken Recipes：A lemon and honey mixture glazes these delicious baked chicken legs. This is a quick meal to fix, and it's easy on the budget. Serve this chicken with rice, noodles, or potatoes.

Ingredients:

    * 2 pounds chicken drumsticks
    * 2 tablespoons butter
    * 2 tablespoons olive oil or Canola oil
    * 1/2 cup flour
    * 1 1/2 teaspoons Creole seasoning or a seasoned salt blend
    * 1/3 cup honey
    * 1/4 cup brown sugar
    * 4 tablespoons lemon juice
    * 2 teaspoons soy sauce

Preparation:
Wash chicken and pat dry. Toss in a food storage bag with the flour and Creole seasoning.

Melt butter with olive oil; pour into an 11x7-inch baking dish. Heat oven to 350°.

Arrange chicken in the baking dish, turning to coat with the butter mixture. Bake for 30 minutes.

In a saucepan, heat honey with brown sugar, lemon juice, and soy sauce, stirring to blend.
Pour the honey mixture over the chicken pieces and return to the oven. Bake for 30 to 40 minutes longer, turning the chicken pieces every 10 to 15 minutes.
Serves 4.

Chicken Recipes Series

Technorati 标签: Chicken Recipes, Recipes

Plums Are New Super-food

Plums are being heralded as the new "super-food" by scientists. They found the purple fruit matched or exceeded blueberries in antioxidants and phytonutrients, which help prevent disease.

Researcher Dr David Byrne, of AgriLife Research, said tests revealed one plum contains about the same amount of antioxidants as a handful of blueberries. Antioxidants are molecules that sweep through a body looking for free radicals to knock out. Free radicals are atoms or molecules that lurk where diseases like cancer and heart disease are found. Fellow scientist Dr Luis Cisneros, who helped with the Texas-based research, said: "Blueberries have some stiff competition. People tend to eat just a few blueberries at a time - a few on their cereal or maybe as an ingredient mixed with other fruit in a fruit salad. But people will eat a whole plum at once and get the full benefit."

Catherine Collins, principal dietition at London's St George's Hospital, welcomed the research.

She said: "Plums are very good for us and they are fairly cheap.

"If everyone was eating two or three small plums a day that would be great. Many of the healthy chemicals and antioxidants in fruit and vegetables are in the different colour agents and so people should try to eat a rainbow of different coloured fruit.

"Plums are also low in calories and fat free. The important thing is not to peel your plums - you must eat the skin because that's where many of the colour agents and antioxidants are."

The US team examined the full content of plums then tested the effect of the compounds they found on breast cancer cells and cholesterol in the lab. The scientist carried further research which threw up information which they hope can be used for breeding efforts to produce better fruit.

Dr Byrne noted that one benefit the team found was that the phytonutrients in plums inhibited breast cancer growth without adversely affecting normal cell growth. He said this type of research needs further study.

Dr Cisneros added blueberries, peaches and nectarines have similar benefits to plums.

Vegetables and Fruits: Vitamin, antioxidant and fiber powerhouses

Fruits and vegetables are low in calories and are packed with vitamins, minerals, protective plant compounds and fiber. They are a great source of nutrients and vital for a healthy diet.

Fruits and vegetables should be part of every meal, and be your first choice for a snack. Eat a minimum of five portions each day. The antioxidants and other nutrients in these foods help protect against developing certain types of cancer and other diseases.

Greens: Dark leafy green vegetables are a vital part of a healthy diet since they are packed with nutrients such as calcium, magnesium, iron, potassium, zinc, and Vitamins A, C, E and K. Greens help to strengthen the blood and respiratory systems. They are currently the most lacking food in the American diet. Be adventurous in your choice of greens: kale, mustard greens, broccoli, Chinese cabbage are just a few of the many options.

Sweet Vegetables: Naturally sweet vegetables are an excellent way to add healthy sweetness to your meals and reduce your cravings for other sweets. Some examples of sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter squash, and onions.

Fruit: Eating a wide variety of fruit is another very healthy part of any diet. They provide us with beneficial properties such as natural sugars, fiber, Vitamins and antioxidants. Choose fresh or frozen, and focus on variety. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Go for the brights: The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants.

Avoid: Fruit juices can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water. Canned fruit often contains sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories. Avoid fried veggies or ones smothered in dressings or sauces – you may still get the vitamins, but you’ll be getting a lot of unhealthy fat and extra calories as well.

Recipe: Prawn and Noodle Stir-Fry

After a busy day at work or with the family, the last thing most of us feel like is spending hours preparing and cooking an evening meal.

Unless you want to live on ready-made supermarket dishes (an expensive and not always healthy option), the solution is to have a few simple recipes up your sleeve which, after a practice session or two, you can whip up in no time at all.

The beauty of these recipes is that you won't need to spend ages shopping for them either. Most of the ingredients are store-cupboard items, meaning that all you need to do is grab a few fresh extras when required.

And although all the recipes serve two, they can easily be increased to serve four or more.

I've also tried to keep the cooking part really simple - which, of course, cuts down on the washing up, leaving you more time to relax and wind down after a busy day.

INGREDIENTS

2 strips/120-150g of dried medium egg noodles
2tbsp sesame oil
1/2-1 red chilli, seeded and finely chopped
2 cloves of garlic, peeled and finely chopped
2-3cm piece of root ginger, peeled and finely chopped
200g raw, peeled tiger prawns
100g tenderstem broccoli, cut into smallish pieces
1/2 red pepper, cut into strips
2 handfuls of sugarsnap peas
1 small courgette, cut into thin pieces
1 small carrot, peeled and cut into thin pieces
4 spring onions, cut into 2cm lengths
3tbsp rice wine or dry sherry
1 1/2tbsp dark soy sauce
1 1/2tbsp runny honey
1tbsp toasted sesame seeds

METHOD

Cook the noodles according to the packet instructions and drain. Heat 1tbsp of the sesame oil in a wok on a high setting and add the chilli, garlic and ginger. Cook for 30 seconds before adding the prawns. Stir-fry the prawns until they are pink and then remove them from the wok and keep to one side.
Add the remaining 1tbsp of oil to the wok over a high heat, and add the broccoli, red pepper, sugarsnap peas, courgette, carrot and spring onion. Stir-fry for a few minutes, until the vegetables are starting to go tender but retain some crunch.
Add the rice wine or sherry, soy sauce and honey. Turn the vegetables in the wok, cooking for a minute, return the prawns to the pan and add the cooked noodles. Toss around until the noodles are heated through. Scatter on the sesame seeds and serve straight away.

TOP TIP

Thin strips of chicken, beef or pork can be used as an alternative to prawns.

Watermelon

Scientific Name: Citrullus Vulgaris

Biological Background: The fruit of an annual vine belonging to the squash and melon family. Watermelon originated in Africa and has been cultivated since ancient times in the Mediterranean region, Egypt and India.

Nutritional Information: One slice of watermelon (480 g) contains 152 calories, 3 g protein, 34.6 g carbohydrates, 2.4 g fiber, 560 mg potassium, 176 mg vitamin A (RE), 47 mg vitamin C, 0.3 mg thiamin, 0.1 mg riboflavin, and 0.96 mg niacin.

Pharmacological Activity: Watermelon is rich in lycopene, glutathione and vitamin C. It has great activity against cancers and some antibacterial, anticoagulant activity.

Eating Tips: Choose watermelon with a deep red color.

Low Fat Recipes That Tastes Delicious, Simple To Cook, And Totally Healthy

Low fat recipes are NOT difficult to prepare and cook. In fact, low fat recipes are simple to prepare if you know which ingredients to use, and which ingredients to stay away from.

For example, everyone knows butter and margarine are high in fat - why not replace with low fat spreads or polyunsaturated margarine?


Low fat recipes won't take more time to prepare than any other types of recipes either. They're just as simple, and low fat recipes are an important foundation to healthy cooking, healthy eating, and a healthy lifestyle.

Simple fat knowledge: the fats in food are made up of blocks of fatty acids and glycerol. The fatty acids are chains of carbon atoms, and the type of fat is determined by how these chains link together. There are three types of fat: saturated, polyunsaturated, and monounsaturated fats, and all three are present in the foods we eat.

Fats are a concentrated source of energy. The daily intake of fat shouldn't exceed 30% of total calories. So, for an average daily intake of 2,000 calories, only 600 should come from fat.

For a lowfat diet, you can easily to cut down the most common sources of fat - such as: butter, cheese, cream, full fat milk, fatty meats, pastries, etc...

That's not to say that you should completely avoid these types of foods. That would just be unconscionable. Go ahead and splurge sometimes - cooking low fat recipes regularly will allow you to do so without your food boring you out of your mind. Low fat cooking recipes can be just as tasty as the 'fatty' dishes!

Yogurt-Bran Muffins

Yogurt and berries stir up into best bran muffins. From eatbetteramerica.
Prep Time:10 min
Start to Finish:30 min
makes:12 muffins


1 cup Fiber One® original bran cereal
2 egg whites or 1 egg, slightly beaten
1/4 cup vegetable oil
2 containers (6 oz each) Yoplait® Original 99% Fat Free French vanilla yogurt
1 1/2 cups Gold Medal® all-purpose flour
1/3 cup packed brown sugar
1 1/4 teaspoons baking soda
1/2 teaspoon salt
1/2 cup fresh raspberries or blueberries
1. Heat oven to 400°F. Place paper baking cup in each of 12 regular-size muffin cups, or grease bottom of each muffin cup with shortening. Place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet (or crush in food processor).
2. In medium bowl, stir together egg whites, oil and yogurt. Add cereal, flour, brown sugar, baking soda and salt; stir just until dry ingredients are moistened. Gently stir in berries. Divide batter evenly among muffin cups, filling each 3/4 full.
3. Bake 18 to 20 minutes or until golden brown. Immediately remove from pan.
High Altitude (3500-6500 ft): Decrease baking soda to 1 teaspoon.

Salad Nicoise

This is a great salad to make with whatever ingredients you have on hand. Here's our version for today.

Prep and Cook Time: 10 minutes Ingredients: 4 cups salad greens 3 oz cooked shrimp 1 small tomato, diced 1/4 cup kalamata olives, slices 2 TBS chopped onions 1/2 cup cucumbers, diced Optional: chopped anchovies 1 TBS of your favorite vinaigrette

Directions:

1. Combine all ingredients and top with dressing.

Technorati Tags: salad, recipe, food

10-Minute Energizing Oatmeal

This is a delicious complete breakfast and a perfect way to start your day!

Prep and Cook Time: 10 minutes

Ingredients:

• 1 cup Old Fashioned Rolled Oats
• 2 cups water
• sea salt to taste
• 1/2 tsp cinnamon
• 1/2 cup raisins
• 1/4 cup chopped walnuts
• soymilk or skim milk
• sweetener such as molasses or honey

Directions:

1. Bring the water and salt to a boil in a saucepan, then turn the heat to low and add the oats.
2. Cook for about 5 minutes, stirring regularly so that the oatmeal will not clump together. Add cinnamon, raisins and walnuts, stir, cover the pan and turn off heat. Let sit for 5 minutes. Serve with milk and sweetener.

Serves 2

Healthy Cooking Tips:

If you are using prepackaged oats, it is best to follow the directions on the package.

Technorati 标签: diet, recipe

Health Benefits of Broccoli

Scientific Name: Brassica aleracea

Biological Background: Broccoli is a dark-green vegetable with small, tight heads (curds) mounted on stem-like buds, and is a member of Brassica family of the Cruciferous vegetables. It is one of the most popular vegetables and was originated in Italy.

Nutritional Information: One cup of chopped and cooked broccoli (146 g) provides 46 calories, 4.6 g protein, 8.7 g carbohydrates, 6.4 g fiber, 178 g calcium, 1.8 mg iron, 220 RE vitamin A, 0.13 mg thiamin, 0.32 mg riboflavin, 1.18 mg niacin, 98 mg vitamin C.

Pharmacological Information: Broccoli is a spectacular and unique package of versatile disease fighters and abundant in numerous strong, well-known phytochemicals and antioxidants, including indoles, isothiocyanates, quercetin, glutathione, beta carotene, vitaminC, folate, lutein, glucarate, and glutathione. Broccoli is extremely strong in anticancer activity, particularly against lung, colon, and breast cancers. Like other cruciferous vegetables, it speeds up the removal of estrogen from the body, helping suppress breast cancer. Broccoli is rich in cholesterol-reducing fiber and has antiviral and antiulcer activity. It is a super source of chromium that helps regulate insulin and bloodsugar. Broccoli is also a good source of calcium, thus help fight osteoporosis. However, brocoli is one of the leading intestinal gas producers.

Eating Tips: Heavy cooking and processing destroy some of the anti oxidants and phytochemicals such as indoles and glutathione. Eat raw or lightly cooked as in microwave and stir-fry. To reduce its gas production, eat broccoli with ginger or garlic.

Beef Tenderloin with Basil Sun-Dried Tomatoes

Prep: 10 min, Cook: 45 min.

• 2-1/2 lbs. beef tenderloin roast, fat trimmed
• 2 cups fresh basil leaves, loosely packed, thinly sliced, plus basil sprigs for garnish
• 1/2 cup oil-packed sun-dried tomatoes, drained and finely chopped
• 2 tsp. olive oil

Preheat oven to 325°F. Using a well-scrubbed sharpening steel or some other thick pointed tool, pierce the tenderloin all the way through the center, and rotate the sharpening steel to create a 1/2 inch hole. Combine sliced basil leaves and sun driedtomatoes in a bowl. Use your hands to fill the tenderloin with basil tomato mixture.

Heat oil in a heavy ovenproof skillet over high heat. Sear the roast 3-5 minutes, until well browned on all sides. Transfer skillet to oven. Roast about 40 minutes or until a meat thermometer registers 150°F for medium rare. Remove tenderloin from oven and let rest about 45 minutes, until cool. Carve into 1/4 inch slices and transfer to individual plates or a platter. Serve meat at room temperature garnished with sprigs of basil.

This recipe serves 8 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 8 only.

Per serving: calories 508, fat 39.1g, 70% calories from fat, cholesterol 125mg, protein 34.8g, carbohydrates 2.3g, fiber 0.8g, sugar 1.3g, sodium 149mg, diet points 13.8.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.5, Fruit: 0.0, Bread: 0.0, Lean meat: 0.0, Fat: 0.2, Sugar: 0.0, Very lean meat protein: 0.0 Technorati

Blueberry Pancake Hearts

Blueberry Pancake Hearts

Bisquick Heart Smart® blueberry pancakes can be delicious and "love-ly" with easy heart shaping. From eatbetteramerica.

prep time:10 min

start to finish:10 min

makes:2 servings (4 pancakes each)

1 cup Bisquick Heart Smart® mix

2/3 cup fat-free (skim) milk

2 tablespoons fat-free egg product or 1 egg white

3/4 cup Cascadian Farm® frozen organic blueberries, thawed, drained

1. Heat griddle or skillet over medium-high heat or to 375°F; grease with vegetable oil or shortening.

2. In medium bowl, stir all ingredients except blueberries until blended. Gently stir in blueberries.

3. Pour batter by slightly less than 1/4 cupfuls into heart shapes onto hot griddle. Cook until bubbles break on surface. Turn; cook until golden.

High Altitude (3500-6500 ft): No change.

Nutritional Information

1 Serving: Calories 280 (Calories from Fat 35); Total Fat 4g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg;Sodium 570mg; Total Carbohydrate 53g (Dietary Fiber 1g, Sugars 14g); Protein 9g % Daily Value*: Vitamin A 8%;Vitamin C 4%; Calcium 35%; Iron 15% Exchanges: 3 Starch; 1/2 Fruit; 0 Other Carbohydrate; 0 Vegetable; 1/2Fat Carbohydrate Choices: 3 1/2 MyPyramid Servings: 1/2 c Dairy, 1/2 c Fruits

*% Daily Values are based on a 2,000 calorie diet.

Apple Bake

2 large baking apples, peeled and cored
3 tablespoons butter
1/4 cup quick rolled oats
1/4 to 1/2 cup firmly-packed brown sugar
Ground cinnamon

Preheat oven to 350 degrees F. Slice apples into thick slices.

In your cast-iron skillet (I like to use my 10-inch cast-iron skillet) or baking pan, either in your oven or on your stovetop, melt butter. Layers apple slices on top of the melted butter. Sprinkle with rolled oats, brown sugar, and cinnamon.

Baked for approximately 20 to 30 minutes or until apples are tender when poked with a knife. Remove and oven. Either serve warm or at room temperature.

Makes 2 servings.


Technorati Tag: apple, fruit, recipe, delicious, food

Broccoli

Healthy Steaming is a gentle way to prepare broccoli that enhances its flavor, brings out its color, makes it tender and preserves most of its nutrients. It tastes best when served the easy-to-prepare Mediterranean dressing.

Prep and Cook Time: 5 minutes

Ingredients:

• 1 lb broccoli

Mediterranean Dressing

• 3 TBS extra virgin olive oil
• 2 tsp lemon juice
• 2 medium cloves garlic
• Sea salt and pepper to taste
• Optional: onions, sun dried tomatoes, feta cheese

Directions:

1. Fill the bottom of the steamer with 2 inches of water.
2. While steam is building up in steamer, cut broccoli florets into quarters. Cut stems into 1/4-inch pieces. Let florets and stems sit for 5 minutes to bring out their hidden health benefits.
3. Chop or press garlic and let sit for at least 5 minutes.
4. Steam broccoli for no more than 5 minutes. If stems are cut thicker than 1/4-inch, they will require 1-2 minutes of cooking before adding the florets.
5. Transfer to a bowl. For more flavor, toss broccoli with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that carotenoids found in foods are best absorbed when consumed with oils.

Serves 2

Healthy Cooking Tips:

To mellow the flavor of garlilc, add garlic to broccoli for the last 2 minutes of steaming.

Technorati Tags: Broccoli, Food, recipe

Berry delicious recipe recommendations

Chinese Bayberries (yang mei) have high levels of vitamin B and vitamin C.

At my parents' home, the family has perfected the art of stockpiling and freezing berries to get us through the winter months. My parents grow a bountiful crop of raspberries and blackberries. My patient father spends countless hours gathering berries from the hedgerows in the late summer months.

Not everyone is so lucky. Sadly, in China fresh berries now carry a hefty price tag, and buying enough to make a respectable batch of jam would necessitate a small bank loan.

Nevertheless, the country has some intriguing and lesser-known native berries that are worth trying. Many have fantastic health properties.

Nearly all types of berries are rich in polyphenols, a kind of anti-oxidant that can help to reduce risks of heart disease and cancer.

Indeed, a study published in the American Journal of Clinical Nutrition in February recorded significant improvements in HDL (good cholesterol) levels, blood pressure and blood platelet function among people who consumed small portions of berries over a two-month period.

The Chinese Bayberry (yang mei), which is now referred to amusingly as the "Yumberry" in the US, is the fruit of the Myrica Rubra tree, a plant native to southern China. These berries are very distinctive-looking, almost like Christmas tree decorations, with a shiny round shape, and a variety of colors. These berries grow in shades of white, pink, red, and purple; many consider purple berries to be the most delicious. The flavor is sweet yet also tart, and quite refreshing.

Recently, a company in the US called "Frutzzo" began marketing the "Yumberry" as the new "super food", believed to be the next pomegranate of the health food world.

In addition, these fruits have very high levels of vitamin B and vitamin C.

In China, Chinese Bayberries are typically served as fresh fruit, but they can also be dried or preserved. Hardened yang mei consumers like to steep the fruits in bai jiu (alcohol).

While strolling down the leafier avenues of many Chinese cities at this time of year, you may come across the mulberry (sang shen), the fruit of the Fructus Mori tree. This is a particularly delicate fruit, resembling an elongated blackberry. It does not travel well and requires extremely careful handling. Its dark pigmentation indicates an abundance of beneficial phyto-chemicals, and it is especially rich in resveratrol (also present in grapes), which has anti-cancer properties.

Large quantities of mulberries are grown in China because they are the major food of the silk worm. But so far, only small amounts of this fruit are marketed for human consumption.

In Beijing, during the summer you often find vendors selling them outside subway stations. When you spot them, I would certainly recommend buying a generous quantity. Initially the berries can be served fresh with breakfast or for dessert. Later, you can freeze them and then stew the berries to make compotes, fruit pies and crumbles.

Mulberry jam is a great way to extend their length of use. Combine equal amounts in weight of sugar and mulberries in a pan with some lemon juice and simmer for 30 minutes, skimming any residue from the surface. Test for setting ability on a saucer and when ready, ladle the mixture into sterilized jars - and enjoy.