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.