Healthy Food Recipes

Tea: Origins, Flavors and Health Benefits

2009-08-30T20:11:00.000-07:00

How many times do we just want to drink tea after a heavy meal, but are then bombarded with all the various tea flavours that we get lost. This article answers that need.

What you should always remember is that there are only four types of tea.
1) Black tea
2) Green tea
3) White tea
4) Oolong tea

All these are made from the leaves of the Camellia sinensis, also known as the tea plant. Other herbal infusions such as chamomile tea, ginger tea or red tea made of rooibos leaves are disqualified as types of tea since the tea plant is not involved in their making. The difference between the four tea variations lies in the process of making them. In addition, each type of tea has another flavor and various health benefits.

1) Black Tea
The strong flavored burnt Sienna colored hot beverage is the most popular type of tea in the West. Either served with a squeeze of lemon or added milk and a cube of sugar, the cup of black tea is part of daily tea ceremonies that take place worldwide. Black tea is made of heavily oxidized Camellia sinensis leaves. When served plain, it contains no calories, carbohydrates, or fats. A cup of black tea contains more caffeine than any other types of tea but less than in any cup of coffee.

2) Green Tea
The lightly oxidized tea has been popular in China, Japan and Korea for centuries. Recently, rumors on its health benefits increased its popularity in the West as well. It has been proven that drinking green tea can lower cholesterol, prevent cancer, increase metabolic rates and be helpful in variety of other conditions and illnesses. The green tea is lightly oxidized, dried, but not fermented. It is usually served plain, without sugar or milk. Since some of the green tea variants taste a bit bitter, it should be brewed in lower temperature than the boiling point.

3) White Tea
White tea is rarer and more expensive than the other types of teas mentioned above. Originated in the Fujian province of china, the white tea is made of young Camellia sinensis leaves, which go through a long process of steaming or frying, inactivate fermenting and drying. Since the leaves are harvested while the buds are still covered by white hair, it is called white tea. White tea has the most delicate, sweet taste than the other types of tea. Moreover, it contains the smallest amount of caffeine and the largest amount of antioxidant that help prevent cancer.

4) Oolong Tea
The traditional Chinese tea is the common companion of Chinese foods such as dim sum and chop suey in American Chinese restaurants. The oolong tea, black dragon in Chinese, got its name after its long, dark distinguished leaves that look like wild black dragons when brewed. The unique taste of the oolong tea is achieved by a long process that includes sun drying of the Camellia sinensis leaves, light oxidization, cooling and drying processes. The result is a lighter flavor than the popular black tea and stronger than the delicate green tea.

How To Maximize The Health Benefits Of Green Tea

2009-08-20T20:11:00.000-07:00

Whether you are trying to lose weight or improve your health in general, drinking several cups of green tea per day can help. Green tea is the next best thing to a warm cup of hot chocolate to sooth and clam you, especially in the winter months.

Fat Fighting Benefits of Green tea

Drinking green tea can be a great addition to a well-rounded nutrition and exercise program. Green tea works to raise your metabolism, therefore helping you to burn more fat even while you’re resting and sleeping. Although this doesn’t give you an excuse to slack off at the gym, it does help us to burn up the stored fat we carry a little quicker. It also oxidizes the fat. It burns the fat that commonly settles around our middles: the waist, hips and thighs.

The other benefit dieters receive from drinking green tea is having a reduced appetite. We all know that the fewer calories we take in and the more calories we burn are what it takes to lose weight. By this reasoning, green tea is the perfect diet companion.

The Other Health benefits of Green Tea

Dieters aren’t the only ones who should e drinking green tea though. There are many health benefits achieved from drinking this hot beverage every day.

Green tea will reduce your total cholesterol levels, decreasing the bad cholesterol and increasing the good cholesterol.

Because green tea is high in antioxidants it is a good tool to fight the flu. It will help boost your immunity against viruses.

Green tea kills bacteria in the mouth that causes plaque. This is good news for people who fear frequent trips to the dentist.

Green tea helps us to think more clearly. It also helps stave off memory loss, like that associated with Alzheimer’s disease.

In addition, green tea aids people with medical conditions like cancer, arthritis, heart disease and serious infections.

Maximizing the Benefits of Green Tea

Use high quality green tea leaves. Once soaked, the tea should turn out a pale green color.
Experts suggest that drinking mildly hot green tea produces better benefits that making it into iced tea.

Let the tea brew in the mildly hot water for several minutes to help bring out the flavanoids.
Experts suggest drinking between 3and 5 cups of green tea per day for better health.

Skip adding sugar to your green tea. If you feel like you need to adjust the taste, add some honey, lemon or skim milk for added health benefits.

Just don’t like the taste of green tea? Don’t worry. You can still reap the many health benefits of green tea in the form of a pill.

However you manage to include green tea in your diet, including it on a regular basis will help you experience maximum results. Add green tea to a healthy, well-balanced diet and exercise routine for good overall fitness.

How to Make Healthy Food Choices!

2009-08-10T20:10:00.000-07:00

It’s Thursday afternoon, you have thirty minutes to get from work, go by the house and pickup Heath, Jamie’s already at basketball practice, oh, and what about dinner? Does this scenario seem familiar? If you’re a working Mom, I can promise that it is a familiar scene.

So how do you make healthy food choices, when you only have fifteen minutes to prepare your meals? Well, the first thing you should realize is that quite often, healthy choices do not necessarily equate to two hour meals. You can make healthy food choices that are as quick to prepare or pickup as the unhealthy ones.

For example, sub sandwiches are a healthier alternative than pizza or burger and fries, but do not really take any longer to pickup. Salads can be prepared in just a few short minutes, and provide for the necessary vegetable daily requirement. Don’ care for the usual salad? Make a Waldorf or fruit salad, either way you’ve changed it up a bit, and still provided a health choice. As for the dressing, oil based or vinegar based dressings are much better for you than the cream based, and are really more tasteful.

Okay, suppose salads aren’t what your kids like. What about other prepared foods that are also healthy foods? Healthy Choice is a brand of frozen entrees or meals that take only a few minutes in the microwave to prepare, and are still healthy alternatives. Baked rather than fried is always a better choice, and many supermarkets today offer baked products fresh from their bakery, ready to go.

Still aren’t satisfied? You want a place to go and actually sit down and eat. There are still many healthy alternatives for a family when going to eat at a restaurant. Restaurants that offer buffet style meals are great choices. Thanks to many of the health conscious consumers out there, buffets have added baked, broiled, and fresh food choices to the display.
Fresh fruits and vegetables are usually always available on food bars, along with broiled or steamed vegetables. Meats are just about as varied, with many of the choices being offered in a fried and baked option. And if you’re up for dessert, watermelons and grapes are just as satisfying as the Boston cream pie.

You can always throw up objections when it comes to healthy eating, the real trick is in realizing it’s your body that will suffer. Or your children that will suffer from the unhealthy choices you make. Why not start with healthy options, set the right example, and you will have children that make health conscious intelligent decisions about their eating.

Okay, now back to our Thursday afternoon juggling act. You’ve dropped Heath at baseball practice, picked Jamie up from basketball, and you have exactly fifteen minutes to make a decision about dinner. As you sit at the red-light contemplating your options, there is a Subway, a Pizza Hut, and a grocery store with a deli in the same shopping center. How can this still be a difficult choice to make?

DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read. Since natural and/or dietary supplements are not FDA approved they must be accompanied by a two-part disclaimer on the product label: that the statement has not been evaluated by FDA and that the product is not intended to "diagnose, treat, cure or prevent any disease."

How to Eat Healthy When Eating Out at Your Favorite Restaurant.

2009-07-30T20:10:00.000-07:00

This article was written to answer a frequently asked question, "how to eat healthy at a restaurant".

When you are eating out, you probably watch your calories very closely. So to assist you with your calorie counting when dining out, these tips will help you make the most of it. I hope you find this information about how to eat healthy at a restaurant helpful ...

Restaurant Eating Out Tips:

- Anytime you order pasta dishes, be on the lookout for tomato based sauces instead of the cream based sauces. Tomato based sauces are much lower in fat and calories, and tomato sauce can even be counted as a vegetable!

- Always order salad dressings or sauces on the side, as this way you have control over how much you add to your meal.

- When you order grilled fish or vegetables, you should ask that the food be grilled without butter or oil, or prepared with very little or either or.

- You should always try to drink water, diet soda, or tea instead of soda or beverages that contain alcohol.

- When you choose a soup, remember that cream based soups are higher in fat and calories than other soups. A soup can be a great appetizer, as most are low in calories and you fill you up pretty fast.

- Choosing foods made with whole grains, such as whole wheat bread and dishes made with brown rice is a great way to eat healthy while eating out at a restaurant.

- When ordering a baked potato, ask for salsa instead of sour cream, butter, cheese, or even bacon. Salsa is very low in calories and provides a healthy alternative with plenty of flavor and spice.

- If you order dessert, share with a friend. Half of the dessert will equal half of the calories.

- A simple eating healthy tip is when you are full, stop eating. Listen to your body and what it tells you.

- If you get full, take half of your meal home. The second portion of your meal can serve as a second meal later. This way, you get two meals for the price of one.

- If you're looking to eat less, order two appetizers or an appetizer and a salad as your meal.

- If you get a choice of side dishes, get a baked potato or steamed vegetables instead of french fries.

- Always look for food on the menu that's baked, grilled, broiled, poached, or steamed. These types of cooking use less fat in the cooking process and are usually much lower in calories.

- Another way to eat healthy at a restaurant is to eat plain bread or rolls which are low in both fat and calories. When you add the butter and oil, you increase the fat and calorie intake.

- As key ingredients to your meal, choose dishes with fruits and vegetables. Both fruits and vegetables are great sources of dietary fiber as well as many vitamins and minerals.

- If you crave dessert, look for something with low fat, such as berries or fruit.

I hope you found these tips on how to eat healthy at a restaurant helpful and you were able to get something out of it.

And always remember, do not deprive yourself of the foods you truly love. All types of foods can fit into a well balanced diet.

Healthy Breakfast Foods

2009-07-26T20:09:00.000-07:00

It is always surrounded by silly excuse of lack of time. And still no one denies that fact that "breakfast" is the most important meal of the day.

Why such a hullabaloo about this early morning meal? Well, for starters, this meal comes after a break of 8 - 10 hours; hence your blood sugar level will be low. Since your body has gone with out food for such a long time, it needs nourishment to kick-start its day. Therefore "breakfast" is considered to be an important and essential meal of the day.

Breakfast benefits both, young and old. It is the key to jump start your muscles and your day. People who eat breakfast (healthy) daily are more likely to

- Consume more vitamins, minerals and less of fat and cholesterol.
- Increased strength and endurance.
- Better concentration and productivity all day long.
- Control over weight
- Low cholesterol = no risk or little risk of heart disease

Children who eat breakfast are likely to have better concentration, problem-solving skills and eye-hand coordination. They will be alert, creative, and less likely to miss days of school.

If you think skipping this meal, will help you lose weight, think again. By passing over this meal, your body will go in the starvation mode and make you crave for snacks especially sweets. Impulsive snacking on unhealthy foods can lead to weight gain. So you motive of losing weight by skipping breakfast stays unachieved.

Try to choose healthy foods from at least two food groups each morning

- Fruits & Vegetables
- Grains
- Dairy
- Proteins

A glass of pure fruit juice, bananas, yoghurt, low-calorie muesli with semi skimmed or skimmed milk, fresh fruit salad with few spoonfuls of low fat yoghurt, fresh and raw veggies mixed with flavoured yoghurt, a slice of toast or plain bread with eggs, boiled or poached are some of the options for breakfast. Kids can enjoy a Smoothie with their favourite fruits; add dash of yoghurt or honey to make it more delicious.

If you look forward to eating different kinds of healthy foods for breakfast, you are less like to skip this meal. If time is your hurdle, think about packing your breakfast or eating on the 'run', its better than skipping it altogether.

How to Maintain your Mental Health

2009-06-20T19:03:00.000-07:00

In recent years people have realized the importance of proper diet and exercise, and recent surveys show that over the last 20 years people are eating better and working out more often, resulting in people living longer, but people are still lacking in their understanding that their mental well being is just as important as their physical health.

Today most people get on average 4 to 6 hours of exercise every day, and make sure that everything they put in their mouths is not filled with sugars or preservatives, but they pay no attention to their mental health, no vacations, not even the occasional long weekend, 60 hour weeks, taking work home with them and even working weekends. All of this for hopes of one day getting that big promotion. What good will it do you when your brain overloads and you have a breakdown in the office.

In the end your physical health will suffer no matter how well you eat and how often you exercise. You will wind up with high blood pressure, stress and tension all of which raises the chances of you having a stroke or heart attack.

In hopes of helping you avoid this I am providing you with the things I do to keep my mental health in tip top condition.

My absolute favorite thing to do to refocus myself is to go for a long ride on my Harley. Nothing brings the world back into focus like riding free like the wind, there is no better forms of therapy as far as I am concerned.

Another great way to relieve the stresses in your life and help put a sparkle in your mental health is a trip to the casinos. Most people go to the casinos and expect to go home a winner, I do not. I go to have a good time.

I enjoy the skill required in
blackjack or poker, or just like pressing my luck on the roulette wheel or slot machine. I also make sure not to take my credit cards with me to the casinos. Every week I put a few bucks on the side and when I have enough to go to the casino I go, and have a real good time. This way I can blow every penny I bring with me and know I am not hurting my self financially.

Sometime I just like to sit at a poker table, blackjack table or roulette table and just make small bets. This may not be as exciting as risking large sums of money, but in the end I play longer, and I probably win more often. The best part is because I do not expect to win I am not disappointed when I don’t win, and on those occasions that I do win beside going home with more money I have a supper big smile on my face because the night was all that much better.

Another reason why I love the casinos is how far they are from where I live so I can take my bike out in the morning have a good 3 hour drive to Atlantic City then at the end of the day I get to enjoy another 3 hours on my Harley, and if the weather is really bad I can either take my truck or just stay home and log on to one of the many online casinos available to choose from.

I also enjoy watching an hour or 2 of television every night, some light sitcoms are a great way to lighten your minds load, and laughing out loud for 30 seconds every day is a great way to release stress.

Video games are also great for stress release, if you are mad at your boss what better way to get it out of you then boxing, just imagine you are pounding on your boss and hope you don’t lose.

I hope you try some of these methods or think of some of your own to help keep the stress down in your life and keep your mental health in as good of condition as the rest of you.

Honey – Important Health Facts!

2009-05-20T19:03:00.000-07:00

Honey is the most known apicultural product, it is a substance that the bees produce through a complicated process of elaboration, where they absorb the nectar and deposit it in their stomach, then go back to the beehive to deliver it, throwing up repeated times; this way ferments, acid and albumen are added to the nectar. It contains most of the essential mineral elements that our system needs. There have already been found, in the honey, more than 180 different nutritional substances.

The beekeeping is a very old activity. Evidences from Egypt, Mesopotamia and Greece describe ancient beekeeping and the honey is also mentioned in the Bible. It was considered sacred, and was also used to pay taxes and debts. Besides all this, it was used to draw and paint as well. Honey contains proteins, essential minerals and vitamins. It is a food of elevated energy and is also known for its medicinal and therapeutic assets. Honey is a food of easy digestion and enthusiastically assimilated by humans, constituting a healthy source of energy.

Honey consumed as food is important for the balance of the biological process of the organism. It contains glucose and fructose, which goes directly into the blood, becoming an energetic product. Honey can be used as food, as a natural sweetener and as medicine. After some time of use, it assists in the control of rheumatism and arthritis, prevents all types of respiratory illnesses and helps in the digestion. Honey is also used on the skin and is an ingredient for some shampoos. It is used extensively in the cosmetic industry as well (creams, cleanness facemasks, tonics, etc.) because of its astringent and softening qualities.

Eating honey will improve your quality of life, since it stimulates and increases physical resistance; it is slightly sedative, discouraging insomnias; it helps in the healing, it is anti-septic, digestive and laxative, helping in the treatment of gastritis; it is an expectorant fighting the cough, also of smokers. Used externally, it speeds up the healing of wounds and minor burnings, besides hydrating the skin.

With honey – and nothing else –, Nigerian doctors were able to cure serious wounds, burnings and ulcers of skin in 59 patients, which were submitted previously to conventional treatments with antibiotics without any satisfying results. First, the doctors gathered samples of the wounds to be studied in laboratory. The results had shown that the infections were caused by common bacteria – therefore more resistant – as the Pseudomonad, found frequently in infections. After that, the honey was applied on the infected skin. One week later, no micro organism appeared in the laboratory examinations. For the reason that it is slightly acid, extremely viscous and absorbs water, the honey cleaned the wounds, diminished their size and protected them from new infections. According to the Nigerian doctors, honey also has the property of being a bactericidal agent.

It has been indicated to prevent, control or cure the following illnesses:

• Respiratory diseases
• Cramps
• Intestinal disturbances
• Digestive disturbances
• Throat irritation
• Urinary irritation
• Irritation of the eyes
• Dental caries
• Illnesses of the liver
• Rheumatic pains
• Physical fatigue
• Insomnia
• Skin burn
• Stomach ulcer, etc.

The flavour, aroma and colour of the honey differ according to its botanical origin, in accordance with the flowers from where the bee has removed the nectar to manufacture it. The climate, humidity and even the altitude will interfere in these characteristics of the honey. Usually, the clear honey presents weak flavour and aroma. The honey of darker coloration is richer in proteins and minerals.

Here goes an advice: honey fattens less than sugar. 1 tea-spoon or 5g of honey = 16,4kcal. It is also the best option for athletes. Biologists concluded that honey is the best source of carbohydrates and energy for athletes and mature people.

Healthy Foods That Your Kids Will Love

2009-05-02T19:02:00.001-07:00

Is getting your kids to eat healthy foods is a battle in your home? If so, you’ll love these tips that will make your kids happy and give you the satisfaction of knowing you are feeding them foods that are good for them.

Start the Day Right

You can give your kids a delicious, healthy breakfast by getting rid of the ready to eat cereals and pastries and replacing them with bran pancakes and low-sugar syrup and/or fruit. Whole-wheat tortillas filled with fruit, scrambled eggs, or cheese and turkey bacon are delicious and your kids will have fun eating them, paying no attention to the fact that it is actually good for them.

Naturally Sweet

Most kids will ask for sweets such as candy and snack cakes. Instead of giving in to the pressure, give your kids applesauce and homemade oatmeal cookies prepared with a sugar substitute or honey rather than white sugar. Fruit snacks and dried fruit roll ups made from 100 percent fruit are great ideas for kids.
Replace fruit drinks and sodas with flavored tonic water and fresh fruit juice. Drink boxes containing pure fruit juice are relatively inexpensive and kids love the individual boxes, complete with straws.

Make it Fun

The secret is in the presentation. Arrange an assortment of healthy foods in a fun way on your child's plate. You can include smiley faces made from raisins or nuts and choose foods that are colorful. Kids will eat most things if they are presented in a unique design that makes eating fun.

Healthy Dinner

Dinnertime can include homemade pizza topped with cheese and vegetables, or soft tacos made with shredded chicken and cheese. Chicken strips prepared in the oven are always a hit and you could include an assortment of fresh vegetables and whole-grain breads. Fish sticks are relatively healthy if you prepare them in the oven rather than fried. Cheese and legumes are healthy choices.

It's not difficult to get kids to eat healthy foods. It just takes a little extra thought and planning. Start by using our tips and you may be surprised to see what your child will eat.

Fiber Dense Food: Enjoy Living A Healthy Lifestyle

2009-02-28T20:22:00.000-08:00

Fiber dense foods are widely available today and recommended by most health experts for a better and more desirable lifestyle. It is essential that you maintain a healthy lifestyle to enjoy your later years and evade any health problems that may be on the horizon in the future. Prevention is better than cure and fiber dense foods can certainly contribute to your active prevention plans. Too many people eat junk food and expect to burn it off. Even if you are adept at losing weight, a burger or chocolate bar will not help you to pass waste through your system. Indeed, they often make up a percentage of the waste that will clog your system in the first place.

The digestive system needs an injection of fiber dense foods in order to work properly. You should get a good dose every day because it helps to remove waste from the body via your system more quickly and effectively. Without fiber, you system would soon become blocked because it would not be able to eliminate waste. With fiber dense foods, the nutrients will be absorbed into the body but the excess products can be excreted properly. For more info see http://www.i-highfiberdiet.com/ on Fiber Diet.

Fiber Dense Food: What You Should Eat

There are many products that are considered to be fiber dense foods, and they are not as uncommon as you think. Neither are they dull and boring, but they do taste great! You can identify fiber dense products in supermarkets by looking at the labelling that has to legally be placed on foods these days. You can compare the fiber value of different products as some foods have less fiber than others. More fiber dense foods are whole grain breads, bran cereals and fruits and vegetables. However, you would also have to look at fiber dense foods to make sure that they have lower calorie values because some of them actually have hidden calories to give a product more taste and this could lead to weight gain.

You can choose almost any fruit or vegetable to eat and find that it was a fiber dense food. All fruit and vegetables are completely natural products and so have no unnatural or harmful characteristics. Green vegetables especially are considered fiber dense foods. Having just one portion a day can really aid the mechanics of your system. Incorporating fiber dense foods into your diet will help you to avoid health problems later on in life. You should therefore investigate the options that are out there for you if you value your health and well being.

Dishing Out Healthy And Delicious Meals

2009-02-20T20:22:00.000-08:00

People with a gift for serving up delicious-but healthful-dishes say it's important to present food that tastes good, is made with natural ingredients and is good for you. Fortunately, that doesn't have to mean skipping many classic recipes. These tips may help:

• Portion Size-You can help control weight gain by being wary of portion size. If you're serving meat, for instance, nutritionists say not to give a portion that's larger than a deck of cards. Fill the empty space on plates (and in stomachs) with veggies and whole grains.

• Something On The Side-Try serving a healthful vegetable soup and a side salad before dinner. That way, people can fill up on veggies, instead of less nutritious foods. Also, if you're trying to eat a little less, remember that our bodies often mistake thirst for hunger. So before you dig into dessert, try having a big glass of water and waiting a few minutes. You may turn out to be less hungry than you thought.

• Cooking Tips-Something as simple as switching to nonstick oil sprays can make a difference in how healthy a meal is. For instance, new Mazola Pure™ Cooking Spray is a healthier alternative to high-saturated-fat products such as butter or margarine. It adds Pure™ taste and Pure™ aroma to food, is perfect for fat-free cooking-and unlike other leading sprays, it does not contain alcohol or silicone. It comes in canola oil, extra virgin olive oil and natural butter flavors. It's also cholesterol free and has 0g trans fat per serving.

The spray can be used in a variety of ways including: adding light flavor when grilling sandwiches, making popcorn, holding seasonings in place on meats and vegetables, sauteing, pan searing seafood and chicken, flipping pancakes and browning foods in the microwave.

Try this delicious and healthful recipe:

Seasoned Roasted

Potatoes

2 lbs mini red or golden potatoes

2 teaspoons garlic, minced

2 teaspoons rosemary, dry

1 teaspoon Kosher salt

1/4 teaspoon black pepper, cracked

2 tablespoons Parmesan cheese, grated

Mazola Pure Cooking Spray -Extra Virgin Olive Oil

1. Preheat oven to 450บF.

2. Spray 9" x 13" baking pan with olive oil spray.

3. Combine garlic, rosemary, Kosher salt, and black pepper to make seasoning blend. Set aside.

4. Under cold running water, scrub potatoes to remove excess skin.

5. Cut potatoes into approximately 1" x 1" cubes. If using very small potatoes, do not cut.

6. Place potatoes in baking pan and spray with olive oil cooking spray until potatoes are coated. Mix potatoes after spraying to ensure even coating.

7. Add reserved seasoning blend and Parmesan cheese, and mix well. Spread mixture in a single layer and spray tops again, lightly with additional spray to help browning.

8. Bake at 450บF for 25 to 30 minutes.

Serves: 6

PrepTime: 10 minutes

Discover A Cool Way To Eat Healthy

2009-02-10T20:22:00.000-08:00

It's hot. You're at the pool. You crave something light and refreshing but don't want to spend too much time in the kitchen. Why not mix things up with frozen fruit?

There's no better time than summer to find a cool way to eat healthy. Ideal for smoothies, salsas or everyday snacking, frozen fruit has the added benefit of being just as nutritious as fresh fruit. It's a terrific way to enhance your summer menu, with 100 percent natural frozen fruit.

"The beauty of frozen fruit is that it has nutrition benefits equal to fresh fruit plus the added value of being easy to use. You only prepare what's needed and store the rest," said Wild Blueberry Association nutrition expert Susan Davis, MS, RD.

According to Davis, the Food and Drug Administration considers frozen fruits nutritionally comparable to fresh, allowing frozen produce to be labeled as healthy.

Easy to prepare and serve, frozen fruit is washed and ready to eat. The picking, cleaning, dicing and chopping have already been done. Eating healthy doesn't have to break the bank either. Ounce for ounce, frozen fruit offers tremendous value compared to fresh.

Try this delicious, colorful Mango Salsa for a savory-sweet twist on summer grilling:

Mango Salsa

Prep Time: 15 minutes

Chill Time: 30 minutes

Makes 23/4 cups

2 cups Doleฎ Fresh Frozen Mango Chunks, partially thawed

1/2 cup finely chopped Dole Red Bell Pepper

1/4 cup finely chopped Dole Green Bell Pepper

1 tablespoon chopped Dole Green Onion

2 teaspoons chopped fresh cilantro or parsley

2 teaspoons chopped jalape๑o chiles

1 teaspoon grated lime peel

Combine mango chunks, bell peppers, onion, cilantro, chiles and lime peel in small bowl. Serve salsa at room temperature or slightly chilled. Serve over grilled chicken breasts or fish fillets. This delicious and colorful mango salsa can also be served as a dip with tortilla chips, spooned over quesadillas or tacos.

Nutrition Information Per Serving: 31 calories; 0g fat (0g sat.); 0mg cholesterol; 2mg sodium; 8g carbohydrate (1g dietary fiber, 7g sugars); 0g protein; 13% Vit A; 56% Vit C; 1% calcium; 1% iron; 3% potassium; 2% folate.

Refreshing Summer Treats

Hold on the ice and enjoy the juicy, sweet, refreshing fruits of summer!

Tropical Breeze: Get out the blender and combine low-fat vanilla frozen yogurt, Dole Fresh Frozen Tropical Gold™ Pineapple and Dole 100% fruit juice. Pour into a dessert dish for a pineapple soft serve.

Fruity Finale: Add Dole Fresh Frozen Fruit as a topping for frozen yogurt, sherbet or light ice cream.

Grocery Shopping The Healthy Menu Mailer Way

2009-01-30T20:33:00.000-08:00

I have to admit, grocery shopping isn’t exactly one of my favorite things to do. In case you can’t “hear” the sarcasm in my voice, let me tell you that I’d rather be doing just about anything other than grocery shopping. I tried delegating it to my husband, but we usually end up eating peanut butter and jelly sandwiches and potato chips when I do that.

Since I can’t avoid grocery shopping, I found a few things that make it a more pleasant and most importantly a faster process. I’d like to share my grocery shopping tips with you.

1) Make a shopping list and stick to it.
Making a list and sticking to it will keep you from buying too much junk. Not only will it encourage you and your family to stick to the new healthy eating lifestyle, it will also save you some money on your grocery bill.

Please apply common sense to this though. If you remember that you forgot to put your baby’s diapers on the list, by all means get them. On the other hand, if you feel tempted to get the new chocolate pie because there is a two for one sale, skip it. You get the idea.

2) Eat a snack before you go grocery shopping.
Never go grocery shopping while you are hungry. You’ll be much more tempted to buy junk food and already prepared meals. You’ll also end up buying much more than you really need. Either go shopping right after a meal, or eat a small snack before you go. Even eating a piece of fruit and drinking a glass of water will keep you from feeling hungry while you are in the store.

3) Avoid the aisles with the chips, snacks and candy.
Don’t tempt yourself by going down the “junk food” aisles. You’re only human and the candy and snack manufacturers put a lot of money into making their products as tempting and appealing as possible. The easiest way to avoid having those items land in your cart is to skip the aisles entirely.

4) Buy fresh meat and produce whenever possible.
Buy your meat and produce fresh whenever possible. You’ll get the most nutritional bang for your buck that way. If there is something you either can’t find fresh, or it just doesn’t look good, go with a frozen version. The only exception to this is tomatoes, especially if you are going to cook them anyway. Tomatoes loose their nutritional value quickly after they are picked. If you are making tomato sauce or are using them in a stew or soup, just stick with canned tomatoes. They are canned immediately after they are picked and contain more nutrients than a batch that has been sitting in a truck for days.

5) Write your grocery list with your supermarket in mind.
You will make your shopping trip much easier and faster if you keep the layout of your market in mind when you write your shopping list. Think about the departments and isles you go through first and put those items on your list. Mentally make your way through the rest of the store adding your items to your list as you go. You’ll avoid backtracking for an item further down on your list once you are in the store.

6) Clean veggies and herbs.
Unpack and clean your vegetables and herbs as soon as you get back from the store. Loosely wrap them in some paper towels and stick them in a Ziploc bag. They’ll be ready to use when your recipes call for them.

7) To freeze or not to freeze?
Portion your meat out depending on how much each recipe calls for. Keep what you will be using over the next two days in the fridge and freeze the rest. With hamburger meat, you may want to freeze any portions you are not using the day you bought them.

You’ll see that by implementing even just a few of these tips, your shopping experience will be more pleasant and most importantly more efficient. You’ll spend less time in the supermarket and more time enjoying your family.

Fake food : top 10 most deceptive foods that everyone thinks are healthy but are not

2009-01-20T20:32:00.000-08:00

1. Pasteurized Milk

Milk is touted as a healthy food, and most people assume that it does a body good. But pasteurization destroys active enzymes and denatures the fragile proteins in milk. It also kills beneficial bacteria and lowers the vitamin content of your milk.
A better alternative?
Raw milk is milk that hasn’t been pasteurized. Why raw milk?
Supporters of raw milk say the pasteurization process kills most, if not all, micromilk organisms, including the beneficial ones that aid in digestion and metabolization. They also promote good health by crowding out bad bacteria and help prevent yeast overgrowth in the intestinal tract.
The Campaign for real milk says that raw milk comes from cows that are properly fed. Cows that eat green grass provide milk with nutrients like vitamins A and D. They argue that pasteurization enables the milk industry to raise cows in less-expensive, less-healthy conditions.
They also say that pasteurization destroys enzymes and diminishes vitamin content. Pasteurization, says the group, is associated with allergies, increased tooth decay, colic in infants, growth problems, osteoporosis, arthritis, heart disease and cancer. Many calves fed pasteurized milk die before maturity.
Raw milk will sour naturally due to the bacterial production of lactic acid and still be healthy, while pasteurized milk, which lacks the essential bacteria, will putrefy.

2. Fruit Juice and Sodas

Fruit juice may be delicious, but it’s often loaded with even more high-fructose corn syrup than actual juice! High fructose corn syrup has been linked to increased cholesterol levels, blood clots, and impaired immunity. Sodas are no better as we all are well aware.

Fructose reduces the affinity of insulin for its receptor, which is the hallmark of type-2 diabetes. This is the first step for glucose to enter a cell and be metabolized. As a result, the body needs to pump out more insulin to handle the same amount of glucose.
The annual ‘Liver Meeting’ of the American Association for the Study of Liver Diseases which took place October in Boston reported results linking high intake of sugar (specifically fructose) to liver disease.
“The research team concluded that consumption of high fructose can have negative effects on liver through overfeeding, as well as damage the liver by inducing increased oxidative stress.
A better alternative? Delicious, healthy and convenient Dong Quai and Coco-Biotic, both of which you are strongly urged to learn more about and try today!

3. Whole Grains

Many foods from bread to breakfast cereals advertise that they are now made with whole grains. Despite earlier reports discounting fiber’s role in colorectal cancer prevention, two recent studies say fiber from fruits, vegetables, and grains may indeed slice the odds of getting the disease. One study, surveying more than half a million people, found a 25 to 40 percent risk reduction from 30 grams of fiber daily (five to seven servings of fruits and vegetables). Fiber in food may be the key, since those earlier studies focused on fiber supplements.
If you have digestive problems or suffer some of the classic autoimmune reactions (e.g. allergies) consider the possibilities that grains may be problematical. Look at your family members and your family history for clues about dietary problems. Adjust the ratio of cereal grains to meat, vegetables, and fruits and see if the adjustment has physiological and psychological effects. In my opinion one should supplement with vitamins, minerals, protein, and free fatty acids. Above all, eat a varied diet and not too much of one thing.
Conventional whole grains lack vitamins and minerals, can be difficult to digest, and often cause allergenic responses, contributing to autoimmune disorders like Celiac disease.
A better alternative? Grain-like seeds millet, quinoa, buckwheat, and amaranth are gluten free, do not feed candida act as prebiotics, have a calming effect and are full of vitamins and minerals.

4. Cereal

Cold cereal seems like a convenient and healthy meal, but combined with pasteurized milk, it can be a bowl full of nutritionally damaging food. Cereal itself undergoes a process called extrusion that denatures its proteins (making them toxic) and destroys the grains’ naturally occurring fatty acids. The result is a nutritionally void carrier for sugar and sodium.
For more on cereal and healthy alternatives, read: The Four Major Health Risks of Conventional Grains and the Healthy Weight-Optimizing Grains to Choose Instead.
A better alternative? Make your morning meal green! Try Vitality SuperGreen or a Good Morning Greens Smoothie to start your day off right.

5. Processed Cheese

Processed cheeses, especially individually wrapped slices, have little nutritional value. They are pasteurized and often have fillers and preservatives.
A better alternative? Make Young Coconut Kefir cheese or on stage two of the Body Ecology diet, once your gut is populated with dairy-loving microflora, try cheeses made from fermented raw milk to flavor your salads.

6. Protein Bars

Protein bars now compete with candy bars in convenience stores and grocery aisles, butproteine these quick snacks are not necessarily healthy. Many protein bars use soy protein and count sugars in their top 3 ingredients! Instead of offering you a healthy option, they actually contribute to fungal infections.
A better alternative? Soaked almonds and other nuts are easy and delicious snacks for those on the go! Or try RenewPro for an energizing, gut-healing source of protein. You can mix it in water or even eat a scoop between meals. You’ll love the delicious taste of this truly healthy source of protein.

7. Energy Drinks

Their labels say they contain various herbs, minerals and the amino acid taurine, specially designed to boost your energy by the time you reach the bottom of the can. But if you look at the ingredients, you’ll find that the main ingredients in most energy drinks are actually caffeine and sugar making them hardly more than high-priced soft drinks.
Yet their glitzy designs and claims to improve your performance, concentration and reaction speeds seem to be working. In 2004, energy drinks overtook bottled water as the fastest-growing category in the beverage business. Similar products have even been introduced for kids as young as 4 years old. A better alternative? Drink healthier fluids like water or tea, and if you must have a jolt of energy, a good old-fashioned cup of black coffee will at least spare you the sugar.

8. Fast-Food Salads

Yes, you went to that fast-food joint near your office for lunch, but all was not lost you ordered a salad! Most fast-food chains have jumped on the health bandwagon and are nowsalates offering salads, wraps and other healthy menu choices for just such nutrition-minded customers.
And while some won’t come right out and say they’re healthy (McDonald’s, for instance, no longer uses the word because our consumer research shows people don’t understand it and it’s actually a turn off when it comes to food items.), it is certainly implied in their ads featuring fit, active people and catchy nutrition slogans.
But all salad is not inherently healthy.
In fact, most of the salad ingredients that most fast food chains use make most of them no more healthful than a burger without the bun, dipped in salad dressing, said the Physicians Committee for Responsible Medicine (PCRM), which conducted a nutrition analysis of 34 fast food salads.
One of their more startling findings: McDonald’s Crispy Bacon Ranch Salad has more fat and calories and just as much cholesterol as a Big Mac.
Culprits that make good salads go bad are fried meats, additions like croutons and crispy noodles, bacon, and high-fat salad dressings. Many even have added sugar.
A better alternative? Create your own fresh salad using lots of veggies, some lean protein (egg, chicken), a few nuts or seeds or a small amount of cheese, and a little olive oil and balsamic vinegar dressing.

9. Soy products

Soy products, including soy milk and soy protein have been linked to digestive distress, immune system breakdown, PMS, endometriosis, reproductive problems for men and women, allergies, ADD, higher risk of heart disease and cancer, malnutrition and loss of libido.1
Soy milk has some negative aspects which are as follows :
-It contains a lot of phytic acid
-It contains hemagglutinin which causes the red blood cells to clump together. However, it is believed to be harmless unless soy milk is taken intravenously
-The genetic modification involved in the process of preparing soy milk may cause lysinoalanine or even nitrosamines
-It contains aluminum
-It contains trypsin inhibitors
A better alternative? Fermented soy products like miso soup, natto and tempeh.

10. Oatmeal

For many people who suffer wheat and gluten allergy or intolerance, oatmeal also becomes and unsafe option. While oats themselves do not contain gluten, they do contain a protein which is relatively similar and current farming techniques create concerns as well. It is not uncommon for a farmer to rotate his oat crops with his wheat, rye or barley crops from year to year, and millers often encounter kernels from volunteer wheat when processing the oats.
Oatmeal seems harmless enough and doesn’t actually contain gluten. But oatmeal can be unsafe if you have a wheat or gluten sensitivity2 because farmers often grow oats in fields that previously had grains like barley and wheat. The other grains can contaminate the oats and could be dangerous for anyone with gluten sensitivity.
A better alternative? For a warm, convenient morning meal, try Body Ecology’s Hot Breakfast Porridge recipe.

4 Easy Tips on How to Make Healthy Recipes.

2009-01-19T20:21:00.001-08:00

For many people, making healthy recipes seems too difficult and time consuming...

But with some advance planning and some basic knowledge of nutrition, it is easy to create a week's worth of healthy meals that you and your family will love. The key to creating delicious and healthy meals for the family is planning ...and lot's of it!

Planning ahead of time an entire week of healthy recipe meals is the best way to create dishes you can be proud of, while keeping cost and time commitment to a minimum. So below are amazing tips you can use to make healthy meals all the time.

Healthy Recipe Tip #1:

Using convenient appliances such as slow cookers and microwaves can be a huge time saver when planning and preparing meals. There are many delicious and healthy recipes that can be started in the morning and left to cook all day in a crock pot or slow cooker. These are great choices for working families.

In addition, making the meals ahead of time on the weekend and heating them in the microwave is a great way to stretch both your food and your time. There are many microwavable healthy meals you can make at home, and single serving microwave safe containers allow every member of the family to eat on their own schedule.

When planning the meals for the week, it is a good idea to create a chart listing each day's menu and each days' schedule. Here's a smart tip...plan the quickest and easiest to prepare meals for the busiest days of the week.

Healthy Recipe Tip #2:

Get your family involved in creating the week's meal plan by asking for their input and noting everyone's favorite foods. It is still very important to eat healthy meals, so that (of course) does not mean eating pizza every night or having ice cream for dinner. But involving your spouse and children in healthy recipe planning, you'll help to increase their interest in healthy eating right away.

It is also a good idea to get your entire family involved in the preparation of the meals. Even children too young to cook can help out by setting out the dishes, chopping vegetables, clearing the table and washing the dishes.

Healthy Recipe Tip #3:

Cooking large quantities of healthy food recipes - and freezing the leftovers - is a easy way to save time. Cooking large amounts of stews, soups, pasta, chili and casseroles can be a huge time saver. Making double and even triple batches of these staple foods, and freezing the leftovers for later use, is a great way to save both time and money.

When freezing leftovers, however, it is important to label the containers carefully, using freezer tape and a permanent marker. Try to keep the oldest foods near the top to avoid having to throw away expired items.

Stocking up on meats when they are on sale is another great way to use that valuable freezer space. Stocking up on such easily frozen foods as chicken, turkey, ground beef, steaks, roasts and chops is a great way to make your food dollar stretch as far as possible while still allowing you and your family to enjoy delicious healthy meals every day.

Healthy Recipe Tip #4:

Keeping a well stocked pantry is as important as keeping a well stocked freezer. Stocking the pantry with a good supply of staple items like canned vegetables, canned fruits, soup stocks and the like will make healthy recipe preparation much faster and easier.

Stocking the pantry can save you money as well as time. Grocery stores are always running sales, and these sales are a great time to stock up. Buying several cases of canned vegetables when they are on sale, for instance can save lots of money and provide the basic ingredients for many nutritious, easy to prepare meals.

Examples of great staples to stock up on include whole grain cereals, pastas, tomato sauce, baked beans, canned salmon, tuna and whole grain breads. It is easy to combine these staples into many great meals on a moment's notice.
healthy recipe

I hope you found these healthy recipe tips easy as pie!

Make Grilling A Healthy Experience

2009-01-10T20:32:00.000-08:00

Without a doubt there is something very relaxing and pleasurable about cooking and eating grilled food. There are countless ways you can turn your grilling not only into a flavorful and enjoyable way to cook, but there are also many healthy and tasty alternatives. Like anything else in life, what you put on your grill is a choice. Grilling healthy first means that you have decided to eat healthy. Cooking on a grill can be a great way to reduce fats on while adding wonderful flavor however we must also be careful when grilling as there can be certain risks if precautions are not taken. Eating healthy always begins with choosing healthy foods that are low in fat and using marinates to reduce unhealthy caseinogens.

We know that charcoal grilling can produce carcinogenic smoke from the high temperature cooking of foods containing fat and protein. This can produce unhealthy chemical changes in the outer layers of flesh foods. To avoid these dangerous chemical formations we must avoid inhaling the smoke and avoid the black char on the outside of charcoal cooked food caused by high heat and/or overcooking. It is also advised that any lighter fluid or self-lighting packages be avoided as they can also add toxic chemicals directly into your food. Instead, use a starter chimney and newspaper to get your charcoal lit. While this method may initially take a few more minutes, in the long run it’s faster and healthier. The use of marinades can also help greatly lower caseinogens in food. By using a marinade your food will not only take on extra flavor but even a simple marinade consisting of olive oil and a citrus juice can reduce the harmful chemicals by as much as 99%. A marinade will also assist in tenderizing and enhancing your food’s natural flavors.

There has been a lot of talk about grilling and the risk of cancer. While the risk is real and this should be kept in mind, there are some simple things you can do to greatly reduce the risk of cancer caused by grilling. The harmful chemicals that can form are created by putting food, primarily meats, under intense heat and flame. These are cancer forming agents however by taking a few simple precautions you can greatly reduce and even eliminate the risks. Grilling isn’t the only cooking method that causes these agents so there is no reason to give up on your grill. If done right, grilling is one of the healthiest methods of cooking.

To reduce the risks follow these basic tips:
• Trim excess fats from all foods. The fats are the main contributors to harmful chemicals so avoid fatty foods as much as possible.
• Using marinades based on olive oils and citrus juices with greatly help reduce the risks.
• Maintain a clean grill. This will also help reduce harmful cancer forming chemicals.
• Avoid letting your grill flare-up. Extreme heat and flame will also increase risk.
• Do not overcook foods. If you do accidentally char your food simply scrape or cut that portion off.

The marinade recipe below is simple, versatile, and tasty and will significantly reduce harmful cancer forming agents. The marinade will work perfectly with poultry, pork, vegetables and seafood and should be combined with your food of choice at least 1 hour prior to grilling.

Simple Marinade
ผ C olive oil
1 tablespoon lemon juice
1 tablespoon honey
2 teaspoons Italian herb blend
1 teaspoon red pepper flakes
1 teaspoon garlic powder
Salt and freshly ground pepper

Grilling can be a great way to prepare low-fat meals and only takes a little imagination to create healthy foods. Try starting with foods you already enjoy and find ways to make them healthier choices. Trimming fat, substituting skinless chicken, using healthy marinades are a few things you can do to start forming healthy habits.

Grilled Fennel Salad with Nicoise Olives

Ingredients:
2 orange peppers
3 fennel bulbs with tops
2 teaspoon white wine vinegar
1 ฝ tablespoon extra virgin olive oil
2 tablespoons extra virgin olive oil
18 small nicoise olives
2 sprigs of savory
Salt and freshly ground pepper

Instructions:
Roast the peppers using your gas grill flame or the method of your choice. Place them in a bowl and cover the bowl in plastic wrap. Remove the green fronds (top flowery pieces) and set aside for later. Slice the fennel lengthways into roughly five coarsely cut pieces. Place the fennel pieces flat in a dish and coast with 1 ฝ tablespoon olive oil. Season the fennel to taste with salt and freshly ground pepper. Remove the char from the peppers and dice the peppers into small-diced pieces.

Place your grill on medium heat and place the fennel slices and turn frequently for 7-10 minutes. Grill until the fennel is showing grill marks. Be sure to cook them until they are the desired texture but do not char too much. Transfer to side dish.

Combine the vinegar and remaining olive oil and pour evenly over fennel. Lightly combine the pepper mixture with the fennel while adding the olives. Tear the savory and fennel fronds and sprinkle over the fennel.

Grilled Fennel Salad is fantastic as a side or main course. As a side consider serving it with a simply grilled chicken or seafood. Just remember that what you put in your stomach or on your grill is your choice.

Cooking With Honey – The Healthy Sweetener

2009-01-01T20:31:00.000-08:00

If you want to be able to cook sweets without the negative health effects of refined sugar, honey is an excellent option. Among other reasons, honey is metabolized more slowly by your body, meaning that you are less likely to get a sugar “high” after eating something made with honey.

Honey can be challenging to cook with, though, for several reasons. So many people don't cook with it because they don't know how. But once you know how to use honey in your favorite kitchen creations, it's not hard at all to use.

The first challenge that honey presents is that it burns more easily that normal sugar. This problem is usually eliminated by doing your cooking or baking at a slightly lower heat.

The main hurdle to cooking with honey is that it is a liquid. Replacing sugar with honey will ruin some recipes if you don't make an allowance for the extra liquid that the honey adds.

Most muffins, simple quick breads, yeast breads, etc you can make the substitution without any adjustment. Cakes, cookies and some other recipes you should decrease the amount of liquid in the recipe to account for the honey.

Honey is also very easy to use in pies. Since they are already somewhat liquid, you can replace the sugar with honey. If the pie filling seems too runny, just add a little extra thickener before you pour it in your pie shell.

The flavor of honey can sometimes be an issue, but not usually. If you are making a recipe that you don't want the flavor to be noticeable, there are several things you can try. First of all, get the mildest flavored honey you can. Usually that will be a very pale clover honey. (The paler the honey, the sweeter and milder the flavor, in general.)

If necessary, you can use part honey, and part some other sweetener, such as apple juice concentrate, agave nectar, stevia, or even sugar if you have to.

Cheap, Healthy Foods - Watch Your Weight And Your Budget

2008-12-30T18:33:00.000-08:00

A major issue for those who are trying to create a healthy lifestyle is the cost of healthy food. There are many products on the shelves of your local grocery store that are healthy,

but most of them have a larger price tag than the unhealthy, high-fat foods. There are options. If you shop wisely, you can eat healthier than you ever have before and decrease your grocery bill at the same time. Nutritious eating doesn't need to be expensive.

Less Junk = More Savings:

In choosing healthy foods, keep in mind that you will automatically be spending less than before due to the absence of junk foods that you may normally purchase such as soft drinks, sugary snacks, and high fat meats.

Less Waste = Less Waiste:

Healthy eating is not just eliminating certain foods from your diet; it is replacing them with healthy foods. And, if weight control is your goal, you will also be reducing your portion sizes, which will mean less money spent on each meal.

Less Meat, More Veggies:

Reducing the amount of meat you eat and replacing it with vegetables is a great way to save money. Fresh vegetables are not nearly as expensive as meat or poultry and your body will thank you for it. Salad is another cheap, healthy food. The pre-packaged salads will cost a bit more than if you purchase the lettuce and other vegetables separately and prepare the salad yourself.

Frugal Fruit:

Fruit can be a somewhat expensive, but if you purchase canned fruits in low-sugar syrup or water, you will pay relatively little in comparison to fresh fruit. Apples and oranges are inexpensive compared to some other fruits and you can often find sales that will further reduce your expenses.

Beans and Rice are Nice:

Legumes and rice are very inexpensive and you can use either or both of these to replace meat several times per week.

Save on Meat:

Canned fish costs considerably less than fresh fish and still contains most of the nutrients. Canned tuna and salmon are very cheap and are very low in fat and calories if you choose the varieties packed in water rather than oil. Chicken is less expensive if you purchase a whole chicken and remove the skin yourself before cooking.

Healthy food does not have to be expensive. You can purchase cheap healthy foods and not only eliminate unhealthy fat and calories, but you can actually save money if you shop wisely.

Can Pizza Actually Be Healthy For You?

2008-12-21T18:33:00.000-08:00

This article may come as a surprise to you, especially if you follow a healthy and nutritious diet...

It's about pizza, the weakness of many people including me. I love pizza- always have. I make sure I eat it in moderation, but it's still one of my favorite foods.

Now there’s good news for pizza lovers.

According to Men's Health magazine, research concludes that pizza can be good for you. It’s important to point out, however, that we're talking about real pizza- not the kind you get from Pizza Hut, Dominoes or the frozen food section of your supermarket. By real, I mean pizza made with real crust, real tomato sauce and pure olive oil.

According to Men's Health, scientists writing in the European Journal of Clinical Nutrition found that eating pizza can reduce your risk of a heart attack. In a 4-year study of nearly 1,000 Italians, those who ate pizza at least once a week were 30 percent less likely to experience a heart attack than the folks who didn't partake of the pie.

This is contributed to pizza's cardio protective ingredients, including olive oil and tomato sauce. And here’s a way to make the pizza even healthier: top it with vegetables, part-skim cheese and use whole wheat crust. You’ll then have a meal that is actually good for you.

Can you get this kind of a pizza in a pizzeria? You might be able to find some that offer whole wheat crust, but I doubt you’ll find any that offer part-skim cheese. What you can do is buy the ingredients at your local grocery store and make the pizza yourself. Speaking from experience, this can be a fun thing!

Enjoy the experience of making your own pizza and savoring a nutritious meal. After all, feeding your body with nutritious meals is the number one thing you can do for better health.

Cooking Healthy For Radiant Health

2008-12-15T20:27:00.000-08:00

Who can resist the mouth-watering pictures in a cookbook? Who doesn’t have childhood memories of the fragrances that wafted from the kitchen on holidays, and even on regular, ordinary days? Spices, bread baking, cookies fresh out of the oven – all these trigger a deep longing in most of us. As eating holds a guaranteed spot in everybody’s daily schedule, so do those who prepare it. They have beome the uncrowned gods and goddesses of our lives.

Real cooking consists of more than opening a can with a dull picture of green beans on the front, or popping a TV dinner from a wax-covered box into the oven or microwave. The true goal of cooking is to nourish these marvelous bodies that we live in, to allow them to grow and express vitality and strength, to keep them healthy and able to overcome environmental germs and bacteria. Summarized in one word, the main purpose of cooking is heath!

When does a fruit or vegetable (or any baked item) furnish us with the most nutrition? The experts feel that food grown in one’s own environment will usually contain the most nutrition. Freshly harvested food provides the maximum nutritional value. After a fruit or vegetable has been sitting for several days, or transported around the world, the value of the vitamins and minerals diminishes.

The best means of ‘cooking’ fruits and vegetables for their health value is to eat them raw in salads or as snacks. As soon as heat is applied, a good quantity of the nutrition is destroyed. A good cook can prepare a beautiful plate with the natural colors of freshly picked fruits and vegetables.

Genetically engineered food has infiltrated the growing of almost all crops. This procedure didn’t exist until the last decade, and it remains highly controversial as the long range effect on humans has never been tested.

Briefly described, this procedure consists of infecting a healthy seed or grain with various bacteria or insects to lengthen its shelf life, to make it look ‘pretty’ for the consumer long after the nutritional value has dissolved. This not only has a negative effect on one’s health, but leaves the cook with a less than delicious product to serve.

Cooking with natural foods that are organically grown (that means with no harmful pesticides or chemical fertilizers) gives today’s health conscious cooks the best chance to delight in the time spent shopping and in the kitchen. Whipping up a carrot cake that will enchant both family and friends (best make two cakes while you’re at it), or preparing a quick but nutritious breakfast so the body will gleefully handle the challenges of the day without needing to be drugged by coffee or caffeine, make heading for the kitchen the favorite part of the day! Truly the cook is the god of the household!

Can Fast Food Be Healthy?

2008-12-10T18:32:00.000-08:00

It is possible for people to make healthy food choices even if they only have a short time in which to prepare their meals. The first thing to realize is that it is often that healthy choices do not always mean a need for two-hour meals. A person can choose healthy foods that are quick and easy to prepare at home or to pickup from a takeout place. Cities often provide restaurant guides in their telephone books that display full-page menus indicating what a particular restaurant or drive-thru offers. Many of these food vendors now include healthy alternatives to their usual fast-food selection.

At places like McDonald’s and Hardee’s, it is possible to find consumers who are concerned about their carbohydrate consumption. This has prompted the restaurants to provide other options in their hamburger choices. Hamburgers can be ordered without the bun, for example, and fruit and yogurt are included on the menu along with fresh salads. Many restaurants provide salad choices either as side orders or as complete meals. Often, a salad of fresh vegetables with chopped ham, roast beef or chicken is more attractive than regular menu items. Salads are especially appealing in the summer months because they are lighter on the digestive system.

Restaurants that feature foods in season cultivated by local farmers offer very healthy and affordable choices. Some of these kinds of restaurants will create their own recipes for healthy food options. This provides the consumer with a totally new choice and encourages them to visit the restaurant again.

If home preparation of food is preferred, the options for healthy choices increase. Visiting a local grocery store or supermarket emphasizes the number of healthy choices that are available. Fresh fruits and vegetables are more varied than ever before due to improvements in transportation and preservation methods. All types of cuisine can be prepared quickly because of the choices of fresh goods rather than frozen foods. There are numerous choices among frozen foods as well. The demand for healthy frozen dinners and other meals has increased along with demands for more variety in frozen food offerings. Any frozen food aisle in any supermarket will show as many healthy food options and poor choices. The decision is up to the individual.

People can either choose to eat a healthy diet or an unhealthy one. Time and availability of healthy choices are no longer problems for a person who is trying to eat better and healthier foods.

A Healthy Breakfast: Not An Impossible Mission

2008-11-30T18:32:00.000-08:00

It’s a trite but true refrain that breakfast is the most important meal of the day. For most of us, it’s been about 12 hours since our last meal and our bodies need a good refueling. Yet, statistics show that as many at 50% of us don’t eat breakfast.

We’re too busy. We don’t like breakfast foods. We’re not hungry. We’re trying to lose weight.

Sad to say, none of those reasons are valid. There are many healthy breakfasts that can either be bought or made that are fast and even portable. There’s no law that says you have to eat breakfast foods for breakfast. You legitimately might not feel hungry in the morning, particularly if you aren’t accustomed to eating breakfast. But you should eat something, even if you make a fairly light choice, like fruit and yogurt. Trying to lose weight is the worst excuse of all. Study after study shows that people who skip breakfast end up eating more the rest of the day than people who eat a solid breakfast every morning.

So how do you get the magical mix of the right nutrients that will give you energy and send you healthfully into your day?

It’s not that hard, really. Spend a little bit of time thinking about what you like and then plan some healthy breakfasts. Here are some ideas to get you started:

* If you need something portable, the ever-popular smoothie is a good choice. Be careful when you purchase a smoothie at a shop, however, as some can have as many as 600 calories. You can purchase a good blender or smoothie maker to have at home and whip up your own smoothie in less time than it takes to stop at a smoothie store, and you’ll know exactly what’s in it.

* For an even faster breakfast, try making some breakfast burritos and keeping them in the freezer. You can use regular or whole-wheat tortillas, scrambled eggs (either whole, all whites, a mix, or an egg product), some veggies like peppers and onions, and soy sausage. These freeze beautifully. Pull one out, and while you’re pouring your coffee, it can be heating in the microwave. Add a banana or apple for on-the-go dining.

* Cereal is a fine breakfast, as long as it’s not the only thing you eat. Consider adding some banana or blueberries on top, or fixing it with soy milk for a healthy dairy addition. Otherwise, stick to skim milk.

* If you don’t like breakfast, consider making a peanut butter and jelly sandwich on wheat bread. Grab a banana on the way out the door. Have some leftover vegetarian pizza from dinner? That’s a fine breakfast, though you will want to add a glass of milk or some fruit to round it out.

* Trying to lose weight? Breakfast might be the easiest meal to fill up without using a lot of calories or fat. Have oatmeal with soy milk, or a high-fiber cold cereal. Consider a homemade version of a fast-food sandwich. You can fry up an egg, add a slice of Canadian bacon and put the two into a toasted English muffin for a 200-calorie, filling breakfast.

6 Tips For A Healthy Dinner Out

2008-11-21T18:31:00.000-08:00

Ever wonder how you can possibly lose weight when the average dinner out contains over 1,000 calories? Well, don’t fret! Keeping yourself in shape when dining out is simply a matter of ordering the right menu.

Below are 6 tips for having a healthy dinner out (while still enjoying your meal like normal!):

- Watch Your Drinks – By not ordering an alcoholic beverage, you've saved yourself a considerable number of calories. Try sipping iced tea sweetened with a noncaloric sweetener, a diet soft drink, or water with lemon. You'll be glad you did when you consider the calorie savings.

- Have A Salad – One of the best menus to have is salad. Not only will it fill you up so you'll consume fewer calories overall, but it will also give you a hefty dose of antioxidants which are heart healthy. Be sure to ask your waitress to hold the croutons and cheese which will further reduce your caloric load. Also, choose your dressing wisely. Avoid cream based dressings and go for the vinegar based ones. You also have the option of using vinegar and olive oil which is heart healthy.

- Don’t Order An Appetizer Unless Necessary – Do you know that some appetizers have more calories and fat than the main course? Plus, many appetizers are fried and served with heavy sauces which will add to your intake of saturated fat as well as trans fats and calories. It's not a healthy way to start your meal.

- Choose The Right Kind Of Foods - Go for broiled and grilled rather than fried. Not only will you save calories and fat grams, you'll also avoid trans fats which are so prevalent in fried foods. Instead, consider asking for a doubles order of vegetables with your entree. Very few Americans are getting the 7-9 servings of fruits and vegetables recommended for optimal health. Plus, by avoiding the starch, you'll be reducing your caloric and carbohydrate load. Also, stick to tomato based sauces rather than cream based and you'll enjoy a considerable calorie savings. Lastly, ask for the sauce to be served in a separate dish on the side so you can control the amount you eat.

- Don’t Overeat - Today, many restaurants are serving larger quantities of food than in the past. If this is the case, put aside a portion of your entree at the beginning of the meal to take home with you. If you remove it from your plate before you start eating, you'll be less tempted to overeat.

- Say “No” To Sugary, Fatty Desserts - Instead, go for a low fat or low carbohydrate dessert selection such as a low carb cheesecake. These are wise choices for the health conscious eater and still allow you to end the meal on a sweet note. If a healthy dessert option isn't available, try a cup of coffee with skim milk to help satiate your desire for something sweet.

The next time you go out for dinner, keep the above tips in mind. You will be surprised how many calories you are able to slash out of your meal just by ordering the right menus! Happy healthy eating!

Simple Corn Gravy

2008-09-30T20:48:00.000-07:00

2 1/2 c. steamed corn 1 1/2 tsp. lemon juice
1 1/2 c. cashews* 1 tsp. salt
3 c. water

BLEND all ingredients until smooth. COOK over medium heat until thickened, stirring
constantly.

*For low-fat gravy, use 1/2 c. cashews, 1 c. cooked cornmeal mush or millet, and 2 tbsp.
cornstarch or arrowroot.

Grandma’s Brown Gravy

2008-09-28T20:48:00.000-07:00

3 c. cold water 2 tbsp. soy sauce or Bragg Liquid Aminos
2 tbsp. nutritional yeast 1 1/2 tsp. lemon juice
1/2 tsp. salt 1 c. NUT MILK (57) (1/2 c. nuts to 1 c. water)
1 tsp. garlic powder 2 tsp. onion powder
1/2 c. + 1 1/2 tbsp. browned flour

BROWN the flour in a dry skillet. ADD to all other ingredients in a saucepan, and cook
until thick.

Chicken-Style Gravy

2008-09-25T20:47:00.000-07:00

1 c. Brazil nuts or cashews 4 c. water
4–5 tbsp. cornstarch 1 1/2 tbsp. CHICKEN STYLE SEASONING (68)
1 tsp. onion powder 1/4 tsp. garlic powder
Salt to taste

BLEND all ingredients except 2 1/2 c. of water. Put the 2 1/2 c. water on to boil. If you
like thicker gravy, use 5 tbsp. cornstarch; for thinner gravy use less. If you use Brazil
nuts, add 5–6 tbsp. cornstarch, depending on how thick you want it. POUR nut mixture
into boiling water. COOK until thick.

Cashew Gravy

2008-09-23T20:47:00.000-07:00

1 c. raw cashews 1 tbsp. soy sauce or Bragg Liquid Aminos
1 1/2 c. cold water, 2 1/2 c. boiling water 1 tsp. lemon juice
2 1/2 tbsp. cornstarch pinch of rosemary (opt.)
2 tbsp. dehydrated onions, or 1 tbsp. salt to taste
onion powder
1 tsp. garlic powder

BLEND cashews until very fine in 1 1/2 c. cold water, while bringing 2 1/2 c. water to a
boil. ADD water in small amounts while blending nuts. ADD remaining ingredients and
blend until smooth. POUR cashew mixture into boiling water. COOK until thick.

Zucchini Patties

2008-09-20T20:46:00.000-07:00

1 c. TOFU MAYONNAISE (74) 3 c. shredded zucchini
2–3 c. bread crumbs 1 tsp. Vege-Sal
1/2 tsp. garlic powder or 1/2 tsp. ground bay leaves
1 tsp. fresh garlic 1/2 tsp. marjoram
1 tsp. soy sauce or Bragg Liquid Aminos 1/2 tsp. kelp (opt.)
1 tsp. onion powder or 1 tbsp. dried parsley
1 tbsp. finely chopped onion

MIX all ingredients together. SPOON into a preheated nonstick skillet to form patties.
COOK ten minutes on each side.
VARIATION: You may use 1/2 steamed, grated carrots and 1/2 c. shredded zucchini.
*NOTE: Squeeze water out of zucchini for best results. Amount of bread crumbs needed
will vary according to moisture in zucchini. Also, watch closely as these patties brown
quickly.

You’ll Like It Rice

2008-09-18T20:46:00.000-07:00

2 c. cooked brown rice 1 can water chestnuts, finely sliced
1/4 c. onion, minced 2–4 tbsp. soy sauce or Bragg Liquid Aminos
1 10 oz. package frozen peas 1/2 c. sliced ripe olives

STEAM onions in small amount of water. ADD to peas, water chestnuts, olives and
Bragg’s. MIX with rice and bake in casserole at 350° for 15–20 minutes.
VARIATION: Use cooked quinoa instead.

Wheat-Walnut Patties

2008-09-15T20:45:00.000-07:00

2 c. bulgur wheat 2 tsp. salt
1 c. chopped walnuts 1 tsp. onion powder
1/2 c. dried onions 1/4 tsp. garlic powder
4 3/4 c. water 1/4 c. gluten flour

COMBINE all ingredients in a saucepan and COOK until all water is absorbed. COVER
and allow to stand 1/2 hour. FORM into patties. BAKE on sprayed sheet pans in a 350°
oven until brown, turning once.

Vegetables Oriental Glaze

2008-09-13T20:44:00.000-07:00

2 c. water 1/4 c. soy sauce or Bragg Liquid Aminos
1/4 c. arrowroot or cornstarch 1 tsp. garlic powder or 2 cloves sliced garlic
1 tsp. lemon juice

MIX all ingredients while water is cold. HEAT, stirring constantly until clear and thick.
VARIATION: Use pineapple juice instead of water for sweet and sour sauce.

Vegetable Chow Mein

2008-09-10T20:44:00.000-07:00

2 c. water 1 large onion (strips)
1 c. carrots 2 tomatoes, chopped (opt.)
1 1/2 c. celery 1 c. green pepper, diced into large chunks
or bean sprouts or bok choy 7 oz. pea pods or frozen peas
2 c. fresh broccoli roasted almonds
or cauliflower or zucchini

STEAM carrots, celery and onions in steamer or wok for 5 minutes. ADD peppers and
broccoli. STEAM 5 more minutes. FOLD in glaze, (see below) tomatoes, and pea pods and
heat through. SERVE over rice and garnish with almonds.
VARIATION: Add 1 can pinapple chunks, drained.

Tofu Quiche

2008-09-08T20:43:00.000-07:00

1 1/2 lbs. fresh tofu, mashed fine or whizzed in food processor
1/3 c. tahini
1/3 c. cooked carrots, blended into a paste
1/2 c nutritional yeast flakes
2 tsp. lemon juice
2 tbsp. soy sauce or Bragg Liquid Aminos
1 tbsp. CHICKEN STYLE SEASONING (68)
1 large clove garlic, pressed
2 tsp. onion powder
1/2 tsp. honey
1/2 tsp. coriander
3 tbsp. corn starch
1/2–3/4 c. water, if tofu is very firm

MIX above ingredients. This can be done in a food processor. SAUTE 1 small, chopped
onion in water. STEAM chopped broccoli or spinach (may be frozen). ADD vegetables to
quiche filling. POUR into QUICK AND EASY PIE CRUST (35) and BAKE for 1 hour at
350°. Let COOL slightly before serving.

Tofu “Meatball” Spread

2008-09-05T20:43:00.000-07:00

1 lb. tofu 1/3 c. chopped parsley
1/2 c. minced onion 1/2 c. finely chopped walnuts
2/3 c. bread crumbs 2 tbsp. peanut butter (opt.)
1/4 c. soy sauce or Bragg Liquid Aminos 1/2 tsp. garlic powder

COMBINE all ingredients, and FORM balls or patties. Balls can be baked at 350° for 30
minutes, or patties can be baked or pan “fried” in nonstick skillet. Also, an excellent
spread just as it is!

Tofu Burritos

2008-09-03T20:42:00.000-07:00

1 large bell pepper pinch garlic powder or 1/2 clove
1 small pimento (canned or fresh) fresh garlic
1 heaping tbsp. onion powder 2 lbs. tofu, rinsed and drained
1 tbsp. paprika tortillas, (whole wheat if available)
2 tsp. salt

STEAM pepper and pimento in a nonstick fry pan. When vegetables are limp, add
seasonings and tofu. SCRAMBLE until tofu is hot, but not overcooked. HEAT tortillas in
microwave oven or nonstick fry pan, but don’t allow to dry out. ROLL each tortilla wit

Tamale Loaf

2008-08-30T20:48:00.000-07:00

2 c. corn
1/3 c. whole wheat pastry flour
3 c. tomatoes, fresh or canned
1 c. NUT MILK
1 large onion, chopped
1 c. cornmeal
1 1/2 tsp. salt
1/2 tsp. cumin
1 large garlic clove, minced
1/2 tsp. paprika
6 1 oz. can pitted sliced olives

STEW first 6 ingredients 20 minutes. MIX together the remaining ingredients. ADD to tomato mixture. COOK until thick. BAKE in 9” x 9” inch casserole dish for one hour at 325°. Taste for salt. If using canned tomatoes, they are usually already salted.

Sprout Burgers

2008-08-25T20:46:00.000-07:00

1 lb. brick tofu, drained and mashed
1/4 c. sunflower seeds, ground to powder
1/3 c. finely chopped onion
1 tsp. Vege-Sal
2 c. alfalfa sprouts
1/2 tsp. each garlic powder, sage, rosemary
1/4 c. tahini
1/4 tsp. onion powder
1 tbsp. dried parsley

MIX all ingredients well. FORM into 6 large patties. BAKE on a sprayed cookie sheet at 350° for 20 minutes on each side. TURN carefully as patties are somewhat delicate. Delicious served with TOFU or CASHEW MAYONNAISE , or TARTAR SAUCE .

Princess Loaf

2008-08-20T20:42:00.000-07:00

2 c. dry bread crumbs
2 tbsp. soy sauce or Bragg Liquid Aminos
2 c. cooked brown rice
1/2 tsp. salt (may prefer less)
1/2 c. chopped walnuts
1 tbsp. parsley
1 green pepper, chopped
1 tsp. sage
2 stalks celery, diced
1/4 c. cashews, blended in water
1 c. minced onion
1 c. water

COMBINE bread crumbs, rice, walnuts, celery, pepper and onion. BLEND cashews and water until very smooth. ADD to dry ingredients. ADD seasoning, and mix well. PRESS into oiled loaf pans or small casserole dish. BAKE covered 45–60 minutes at 350°. BAKE uncovered for an additional 15–20 minutes. SLICE if desired, allow to cool completely, and arrange on platter. Reheat 15–20 minutes in 350° degree oven. SERVES: 8–10.

Texas Barbecue Beans

2008-08-20T20:37:00.000-07:00

3 c. dry pink beans (or pintos) 3 stalks celery, sliced
6 c. water 3/4 tbsp. ground cumin
1 1/4 tsp. salt 2 tsp. soy sauce or Bragg Liquid Aminos
1 1/2 c. pineapple juice 12 ounces tomato sauce
2 large onions sliced 1/4 c. light molasses
3 cloves garlic, minced OR 1 1/2 tbsp. nutritional yeast flakes
1 tsp. garlic powder

SOAK and SIMMER beans in water and pineapple juice. Salt when nearly done. SAUTE
onions, celery and garlic in a small amount of water. COMBINE all ingredients. COVER
beans with bean liquid or water in a baking dish. BAKE at 350° for 2 hours

Soy-Oat Patties

2008-08-15T20:43:00.000-07:00

2 c. soaked, drained soybeans
2 tbsp. soy sauce or Bragg Liquid Aminos (1 c. dry beans in 2 c. water)
1 1/2 tsp. onion powder or 3 tbsp. minced
1 1/2 c. cold water onion
1/4 tsp. Italian seasoning or oregano leaf
1/4 tsp. garlic powder or 1 clove pressed
1/4 tsp. celery salt garlic
2 tbsp. whole wheat flour
1 1/3 c. quick oats

BLENDERIZE all the ingredients, except for the oats, until creamy. STIR in the oats and let set for 15 minutes or longer. BAKE in a covered, nonstick, or seasoned cast iron skillet with a lid on it. BAKE patties over medium heat. Brown about 5 minutes on each side. REPLACE lid after turning. Good with tomato or SPAGHETTI SAUCE (73), in a sandwich with a slice of tomato, or in SOY-OAT PATTY SALAD .

Oatmeal Patties

2008-08-10T20:41:00.000-07:00

BLEND the following:
1/2 c. cashews
2 c. water

COMBINE with:
1 onion, chopped in blender if desired 1/2 tsp. thyme 3 c. quick oats 1/2 tsp. marjoram 1/2 c. walnuts 1/2 tsp. sage 1 tsp. salt 1/4 tsp. garlic powder 1 tbsp. soy sauce 1/2 tsp. onion powder

Noodle Vegetable Casserole

2008-08-05T20:39:00.000-07:00

1 lb. spiral noodles, cooked
1 tsp. salt
1 1/4 c. cashews
1 tbsp. cornstarch (rounded)
4 c. water
1 tbsp. CHICKEN STYLE SEASONING
3 c. mixed vegetables
1/2 tsp. onion powder

COOK spiral noodles as directed, al dente. BLEND cashews with 1 1/2 c. water, salt, cornstarch, CHICKEN-STYLE SEASONING, and onion powder, until smooth; then add remaining water. COOK in saucepan until thickened. ADD steamed mixed vegetables and serve. OR pour into casserole, top with seasoned bread crumbs, and bake at 350° until crumbs are crisp. (This is really good with broccoli, zucchini, and carrots!)

Mighty Mac

2008-07-30T21:42:00.000-07:00

1 c. soaked garbanzo beans 1 medium onion, minced
1 1/2 c. water
1 tsp. salt
2 c. quick oats, uncooked
1 tsp. sage
1/4 c. walnuts, chopped
2 tbsp. soy sauce or Bragg Liquid Aminos

WHIZ first two ingredients in blender. REMOVE to bowl. ADD remaining ingredients,
and MIX with spoon. DROP from 1/3 cup measure to form patties on “Pam” sprayed
baking sheet. BAKE 25-30 minutes at 350° . SERVE in whole wheat burger buns with all
the trimmings: TOFU MAYONNAISE (74), leaf lettuce, sliced tomatoes, and onions.
YIELDS: 9 large patties.

VARIATION: use as a casserole with gravy.

Noodle Vegetable Casserole

2008-07-28T20:39:00.000-07:00

Millet Loaf or Patties

2008-07-28T20:38:00.001-07:00

1/2 c. cashews
1 medium onion chopped
1 c. water
1 tbsp. CHICKEN STYLE SEASONING
1 1/2 c. cooked millet
1/2 tsp. garlic powder
1 c. wheat germ or bread crumbs
2 tbsp. soy sauce or Bragg Liquid Aminos
1/2 c. quick oats
1/2 tsp. sage

BLEND cashews and water until smooth. POUR over millet, wheat germ, oats, onions in a bowl. ADD remaining ingredients and mix well. FORM into patties or pack into loaf pan or casserole dish. BAKE at 350° for 25–30 minutes. Patties brown nicely in non-stick skillet.

Mexican Hat

2008-07-25T21:41:00.000-07:00

WHIZ in blender until smooth:

1 1/2 c. cashews
6 1/2–7 oz. can red pimento, drained
3 tbsp. lemon juice
2 tsp. salt
2 tsp. onion powder
3 tbsp. nutritional food yeast
1 tsp. garlic powder
1 tsp. oregano
3 1/2 c. water 1 tsp. cumin (to taste)
Additional ingredients:
1 dozen corn tortillas
4 c. cooked & salted pinto beans, drained
3 large tomatoes, chopped small
1 c. sliced black olives
1 c. chopped onion
1 recipe of SALSA

SPRAY a 9” x 13” pan. POUR small amount of sauce, enough to coat bottom of pan.
PLACE a layer of corn tortillas to cover bottom. (Some may have to be cut in half.)
SPRINKLE with 1/3 of beans, tomatoes, onions, olives, sauce, and salsa. REPEAT the
layers. For top layer, pour sauce only on top, reserving tomatoes & olives to add later.
Cover with foil and BAKE at 350° for 1/2 hour. Uncover, sprinkle with tomatoes & olives,
and bake 15 minutes more. Let set 15 minutes before serving. Garnish with chopped green
onion tips if desired. YIELD: 8 Servings

*To make Macaroni & Cashew Cheese: omit cumin and oregano from sauce. Boil 3 c. of
macaroni, and use instead of vegetables, tortillas and beans.

Lentil Patties

2008-07-23T21:41:00.000-07:00

2 c. cooked lentils, pureed
1 tsp. salt
1 onion, chopped fine
1/4 tsp. sage
1 1/2 c. bread crumbs
2 tbsp. soy sauce or Bragg Liquid Aminos
2 1/2 c. cooked brown rice NUT MILK as needed
1/2 c. walnuts, chopped fine

COMBINE all ingredients, except nut milk, and mix well. ADD only enough milk to allow
mixture to be formed into patties. PLACE patties on sprayed baking sheet and BAKE 30
minutes at 325°.

Hacienda Beans

2008-07-20T21:39:00.000-07:00

2 1/4 c. kidney or pinto beans (1 pound)
1/3 c. bulgur wheat
2 tsp. salt
7 c. water
3 tbsp. NO ALARM CHILI POWDER
1 medium onion, diced
1 green pepper, diced 2 cloves garlic, minced
1/3 c. tomato paste

SOAK beans. POUR off water. SIMMER with 7 c. water in saucepan until soft, about 2
hours.* ADD remaining ingredients. COOK about 30 minutes longer or until onion and
peppers are cooked. YIELDS 7 cups.

*May cook in crockpot overnight on low. Add remaining ingredients in the morning and
continue to cook.

NOTE: may need more water.

Garden Burgers

2008-07-18T21:39:00.000-07:00

2 medium carrots, grated
1/2–1 c. celery, chopped
1 onion, chopped
1/2 c. tomato juice
1 tsp. parsley
1/4 c. barley, wheat flakes, or rolled oats
1/2 c. quick oats 1 tsp. salt
1 c. sunflower seeds, ground
1/8 tsp. sweet basil

Carrots, onion, and celery may be finely chopped in food processor. MIX well with
remaining ingredients. FORM patties with ice cream scoop or spoon. BAKE on parchment
paper covered cookie sheet at 350° for 30 minutes.

Esau’s Pottage

2008-07-15T21:38:00.000-07:00

1 c. dry lentils
1/4 tsp. garlic powder
3 c. cold water
2 tbsp. soy sauce or Bragg Liquid Aminos
1 tbsp. nutritional yeast flakes
1 c. cooked brown rice
2 small chopped onions
1 tsp. salt
1/4 c. chopped black olives

COOK lentils and rice in water until almost tender. STEAM onions, and ADD with olives
to cooked lentils. ADD soy sauce, garlic powder, and more water if necessary. ADD
nutritional yeast flakes, rice, and salt just before serving.

Bushnell’s Beans

2008-07-15T21:37:00.000-07:00

SOAK overnight, POUR off water and COOK until just tender, or cook on low in crockpot
overnight.
2 c. mixed dry beans, pinto and great northern
6 c. water

SAUTE and COOK 1 hour longer:
1 lg. chopped onion
1/2 tsp. each: savory and marjoram
1 lg. chopped green pepper
1 bay leaf
1 clove garlic
2 1/2 tsp. salt
4 c. canned or fresh tomatoes, diced

ADD during last 30–40 minutes of cooking:
4 lg. stalks chopped celery

Bread Stuffing

2008-07-13T21:36:00.000-07:00

8 c. soft, whole wheat bread cubes
1/2 c. chopped walnuts
2 c. chopped onions
2 c. minced celery
1 c. chicken-style broth*
1 tsp. sage
1 tsp. salt

MIX all ingredients gently, but well. PLACE in Pam-sprayed casserole dish 9” x 12”.
COVER with tin foil. BAKE 350o for 45 minutes. REMOVE, COVER, and BAKE until
lightly crusted and browned (about 15 minutes). SERVES: 8–10

Black Beans and Rice

2008-07-10T21:35:00.000-07:00

1 lb. black beans
1 medium onion, chopped
6 c. water
2 cloves garlic, minced
1 bay leaf
1/4 c. water
pinch oregano
1 tsp. salt
1 medium green pepper, chopped
1/2 tsp. ground cumin
1 1/2 c. brown rice, cooked

WASH beans. BRING to boil in water. TURN off heat, and let stand 1 hour. Pour water
off and add fresh water. ADD bay leaf and oregano. BRING to boil. SIMMER 2 hours or
until beans are tender. SAUTE onion, green pepper, and garlic in water. STIR into beans
with salt and cumin. ADD rice. SIMMER 10–15 minutes. REMOVE bay leaf.

Baked Tofu

2008-07-08T21:34:00.000-07:00

1 lb. brick of firm tofu 2 tbsp. soy sauce or Bragg Liquid Aminos
1 c. chopped onions (opt.) 2 tbsp. lemon juice (opt.)
1 tbsp. CHICKEN-STYLE SEASONING 2 tbsp. nutritional yeast flakes
3/4 c. water

SLICE tofu into slices 1/4–1/2 inch thick. SPRINKLE with remaining ingredients. BAKE
in 350° oven for 30–40 minutes, until beginning to dry out a bit. This can be prepared
ahead, allowed to marinate, and then baked. Or, to save time, omit water and just
sprinkle with seasonings. Cook in non-stick skillet.

Tofu squares may be used as sandwich filling, cut and used in stir-steamed vegetables,
or served as “steaks” with gravy.

Quick & Easy Pie Crust

2008-07-05T21:29:00.000-07:00

1/2 c. almonds
1/2 c. walnuts (or Brazil nuts)
1/2 c. quick oats
1/2 c. whole wheat flour
1/2 tsp. salt
1/4 c. water (or more)

GRIND nuts in food processor. Then ADD flour and oats, salt and water. ADD enough
water to make a ball of dough. ROLL out between waxed paper. For baked pie shell,
PRICK with fork and BAKE at 350° degrees until brown (about 20 minutes). If using a
filling that needs to cook, bake for 10 minutes, add filling and continue baking.

Pumpkin Pie

2008-07-03T21:28:00.000-07:00

BLEND:
1/2 c. cashews with 3/4 c. water

ADD:
3/4 c. boiling water
2 tsp. vanilla
1/2 c. packed dates or date pieces
1/2 tsp. coriander
1 1/2 c. pumpkin puree, cooked carrot
1/4 c. corn starch or 2 tbsp. arrowroot
or sweet potato 1 tsp. salt
1/4 c. honey (or more to taste)
1 tbsp. molasses
1/4 tsp. cardamom

LET dates stand in boiling water while blending cashews and assembling remaining
ingredients. Thoroughly LIQUEFY dates, then add pumpkin and remaining ingredients.
POUR into an unbaked pie crust. BAKE at 300° for 1 hour, or until the pie has set
in the center.

Pumpkin Cookies

2008-06-29T21:09:00.000-07:00

1 1/2 c. pumpkin puree
3/4 c. honey
1/2 c. tahini or almond butter
1/2 c. chopped dates
1 tbsp. grated orange rind
1 1/2 tbsp. Ener-G baking powder
1 tsp. coriander
1/4 tsp. salt
2 c. whole wheat flour

MIX all ingredients. May also add 1/2 c. walnuts or pecans and 1/2 c. raisins. DROP
onto cookie sheet. BAKE at 375° for 10–12 minutes or until brown on bottom. May use
1/4 c. almond butter and 1/4 c. tahini.

Light and Luscious Lemon Pie

2008-06-27T21:08:00.000-07:00

20 oz. can crushed pineapple with juice
1/3 c. water
1 orange, peeled and seeded
6 tbsp. cornstarch
6 tbsp. honey
6 tbsp. lemon juice
1/2 tsp. salt
1 tsp. fresh grated lemon rind
1/2 tsp. vanilla
1/2 tsp. lemon extract

BLEND all ingredients until smooth. (Some fibers will still be visible.) COOK in
saucepan until thick. POUR into baked pie shell and CHILL.

Jello

2008-06-25T21:07:00.000-07:00

1 cup fruit juice of your choice (Some of the new juice blends on the market work well.)
1 1/2 tsp. Emes gelatin

HEAT desired amount of juice and gelatin in sauce pan until gelatin is dissolved. ADD
fruit if desired and pour into mold or bowl. CHILL to congeal. Drained crushed pineapple
with other fruit is always good. (Measure the pineapple juice drained from can
and add to juice mixture, adding appropriate amount of gelatin.)

Irresistible Apples

2008-06-23T21:06:00.000-07:00

MIX in medium size bowl with fork:

1/4 c. peanut butter
1/4 c. honey
1/4 c. granola (or more as desired)
1/4 c. ground granola

RINSE and CORE 6 large firm apples. SPOON mixture into center and WRAP in
plastic wrap for 1 hour in refrigerator.

VARIATION: Slice stuffed apples into rounds (be sure filling is stuffed tightly, and
apple is well chilled).

Grapenuts Pie Crust

2008-06-21T21:05:00.000-07:00

1/4 c. water
1/2 c. quick oats
1/4 c. honey
3 tbsp. pecan meal or finely chopped almonds
3/4 c. Grape Nuts cereal

MIX water and honey together. MIX remaining ingredients in food processor, and grind
together. POUR liquid over dry mixture and stir to mix. PRESS together into oilsprayed
8” pie plate. BAKE at 375° for 10 minutes. COOL and add filling.

Fruit Crisp

2008-06-19T21:04:00.000-07:00

4 c. granola
5 c. fresh or frozen fruit
2 c. pineapple juice
2 tbsp. corn starch

Blueberries, blackberries, peaches, or apples are the best fruit to use for crisps. Only
the apples would need to be slightly steamed in 1/2 c. of the pineapple juice; the other
fruit can be used as is. SPRINKLE 1 1/2 c. granola on the bottom of a 9” x 13” casserole
dish. SPREAD 2 1/2 c. fruit on granola. HEAT pineapple juice mixed with cornstarch
until boiling and thick. ADD remaining 2 1/2 c. fruit. POUR this fruit mixture
into casserole dish. TOP with remaining 2 1/2 c. granola. BAKE at 300° for 30–40
minutes, until just hot through. Watch that granola topping does not burn. SERVE
with SMOOTHIES.

Crumb Crust

2008-06-17T21:03:00.000-07:00

2 1/2 c. Nutri-Grain Wheat Flakes
1/2 c. pecans or walnuts
1 tbsp. date paste or date pieces
1/4 tsp. salt
2-3 tbsp. water

PLACE cereal, nuts, and dates in food processor or blender. GRIND until fine. If using
blender, mix in bowl with just enough water for mixture to stick together. If using food
processor, water can be added after grinding. PRESS into 10” springform pan or 9” x 13”
baking pan. If pan is aluminum, it’s best to line with parchment paper. Bake for 15
minutes at 350°. Burns easily, so watch carefully.

Coconut Pudding

2008-06-15T21:02:00.000-07:00

1/2 c. unsweetened fine coconut
2 c. cooked millet or cornmeal mush
1/4 c. honey (more if desired)
1 c. water
1 tsp. vanilla
1/2 tsp. salt
1/2 tsp. coconut extract

BLEND all ingredients until smooth. TOP with toasted long-thread coconut. (Toast in
300° oven for about 7–10 minutes. Watch closely.)
NOTE: Will not set up if millet or cornmeal mush has been frozen.

Cereal Cookies

2008-06-13T21:01:00.000-07:00

2 c. leftover cooked whole grain cereal
1 tsp. maple extract
1/2 c. whole wheat flour
2 tsp. vanilla
2 tbsp. nut butter
1/2 c. chopped nuts or coconut (opt.)
1/4 c. honey
1/2 c. chopped dried fruit
1/4 tsp. salt

PUT all ingredients in a bowl, and MIX well with hands. DROP onto sprayed cookie
sheet by rounded tablespoon, flattening slightly with fingers. BAKE at 350° for 30–40
minutes. YIELDS: 12 two inch cookies

Carob Squares

2008-06-11T20:58:00.000-07:00

1 c. coconut
1 tsp. vanilla
1 c. carob powder pinch of salt
1 c. ground granola
2 tbsp. peanut butter
1/2 c. honey
2 tbsp. chopped nuts
Water as needed for consistency (about 1/2 c.)

COMBINE all ingredients, except nuts. PRESS firmly into greased 9-inch square pan.
SPRINKLE with finely chopped nuts. CHILL before cutting into bite-sized pieces.

Carob Pudding or Slightly Nutty Pudding

2008-06-09T20:59:00.001-07:00

3/4 c. boiling water
1/8 tsp. salt
1/2 c. dates
1/2 tsp. vanilla
2 tbsp. carob powder
1 c. hot cooked millet
1 tbsp. peanut butter
1 tbsp. coconut

WHIZ water and dates in blender, then ADD all ingredients remaining, and BLEND
until smooth. CHILL and serve.

Butterscotch Pudding

2008-06-07T20:57:00.000-07:00

15 oz. can pumpkin
1/2 c. raw cashews + 3/4 c. water
1/2 c. dates
1/3 c. maple syrup or 1/4 c. honey
1/8 tsp. salt
1 tsp. vanilla
1 tsp. maple extract
1 1/4 c. water

BLEND cashews in 3/4 c. water until smooth. ADD all other ingredients, and BLEND
thoroughly. SERVE with granola.

Apple Crisp

2008-06-05T20:55:00.000-07:00

1 1/2 c. rolled oats
10 apples, sliced
1 1/2 c. whole wheat flour
1 20 oz. can pineapple
1/2 c. chopped dates
2 tbsp. cornstarch or arrowroot powder
1/2 tsp. salt
1/4 tsp. coriander
1/2 c. cashew cream (thick milk)
1/4 tsp. ground sweet anise or cardamom
1/2 c. chopped nuts of choice

BLEND pineapple, and set aside. COMBINE dry ingredients, and ADD cashew cream
and 1/2 cup blended pineapple. HEAT apples and dates, and STIR in coriander and
cornstarch blended in remainder of pineapple. POUR apples into baking dish. DROP
topping in chunks on top and PAT down. BAKE at 350° until apples bubble and top is
brown.

Apple Burritos

2008-06-03T20:52:00.000-07:00

6–7 golden delicious apples
3 tbsp. cornstarch
3 1/2 c. pineapple juice
1 dozen whole wheat flour tortillas
1 tsp. coriander

WASH, CORE, SLICE, and COOK apples in 1/2 c. juice until tender but not mushy.
BRING pineapple juice to a boil. ADD cornstarch (dissolved in 1/4 c. juice) and cook
until thick and bubbly. FOLD 1 c. of thickened pineapple juice carefully into cooked
apples. PLACE 1/4 to 1/3 c. apple slices in the center of each flour tortilla. ROLL and
PLACE seam down in 9”x11” baking dish. COVER with remaining thickened pineapple
juice. BAKE covered at 350° for 30 minutes or until heated throughout. SERVE hot or
cold.YIELDS: 12 servings.

VARIATION: Add 1/2 cup raisins or sliced fresh cranberries to apples while cooking or
use blueberries instead of apples. For PEACH–BLUEBERRY BURRITOS, use thickened
pineapple juice, but don’t cook the peaches or blueberries; just fill tortillas and
warm.

Banana-Almond Cream

2008-05-30T20:48:00.000-07:00

3 medium bananas
1/2 tsp. lemon juice
1/2 c. water
1/2 tsp. honey
1/4 c. almonds
1/8 tsp. salt

Blend all ingredients together until satiny smooth. SERVE over BAKED ROLLED OATMEAL (1-
2), or other hot cereal, FRENCH TOAST (4), or WAFFLES (7). YIELDS: 2 1/2 c.

All Bran Cereal

2008-05-28T20:48:00.001-07:00

1 lb. unprocessed wheat bran (9 c.)
1 qt. prune juice with extra pulp or 3 3/4 c. regular prune juice
1/2 c. blackstrap or regular molasses
1/4–1/2 tsp. salt

MIX all ingredients well. SPREAD out on two cookie sheets. BAKE at 225° for about 2
hours, or until dry, stirring occasionally. May leave in oven overnight to allow to dry
completely.

Pizzallocca

2008-05-24T20:04:00.001-07:00

1 tablespoon fructose
1-1/2 cups warm water (110 F)
1 package (1/4 oz.) dried yeast
2-1/2 cups whole wheat pasty flour
2 cups unbleached white flour
1 teaspoon salt
3 tablespoons cold pressed olive oil

Tomato sauce, vegetables, and soy cheese for top
Dissolve the fructose in the warm water and sprinkle
the dried yeast on top. Leave in a warm place for 10 to 15
minutes or until frothy.
When yeast is ready, mix all ingredients. Add a little
extra flour if dough is sticky. Knead dough for 10 minutes,
then put into a large, oiled bowl. Cover with damp towel
and let rise for one hour in a warm place.
Preheat the oven to 425 F.
Remove dough after it has risen. It should be about
doubled in size. Roll dough out with rolling pin to fit a lightly
oiled 11" x 17" cookie sheet. Add tomato sauce (as in
above recipe) and spread evenly. Add grated garlic, onion,
mushrooms, garlic salt, oregano, Italian seasoning, pepper,
and any vegetables you desire, such as zucchini. Sprinkle
oil lightly over top and bake for 20 minutes or until dough is
brown. Serve warm. Serves 2 to 4 people.

Pasta Salad (cold)

2008-05-24T20:03:00.001-07:00

1 pound protein enriched or whole wheat ziti or other pasta
1/2 head of broccoli tips, cut up
1/2 to 1 onion, chopped
1/2 green or red pepper, chopped
1/2 pound mushrooms, chopped
1 carrot, sliced
2 (half inch) slices of green cabbage, cut into pieces
Oil & lemon dressing

Begin cooking pasta. Chop above ingredients. Drain
pasta when done into a colander. Rinse with cold water and
drain completely. Add all ingredients in a large salad bowl.
Serve cold.

Pasta Allocca

2008-05-24T20:02:00.002-07:00

1 pound protein enriched or whole wheat pasta
6 cloves garlic, chopped
1 red bell pepper, chopped
1/2 pound mushrooms, sliced
1/2 pound of green vegetable (kale, broccoli, etc.)
3 tablespoons cold pressed olive oil
1 (16 oz. can) pitted black olives, chopped
1 (16 oz. can) diced tomatoes
1/2 teaspoon basil
1/4 teaspoon black pepper
Dash of cayenne pepper
1/2 teaspoon oregano
1/2 teaspoon parsley
1/2 teaspoon sea salt

Place the olive oil in a deep skillet. Sauté' the onions
and peppers for 5 minutes (medium heat). Add the
mushrooms and cook for 5 minutes (medium heat). Add the
garlic to the skillet and continue to sauté for another 5
minutes. Add the remaining ingredients and continue to
sauté for another 10 minutes. Begin cooking the pasta (8-
10 minutes). Continue cooking until pasta is cooked. Drain
pasta. Place into pasta dish and pour contents of both
skillets over pasta and mix thoroughly. Serves 2 to 4
people.

Lasagna

2008-05-24T20:02:00.001-07:00

56 oz. tomato sauce
1-1/2 pounds (dry) protein enriched lasagna noodles,
cooked and drained
16 oz. Tofu
8 oz. soy mozzarella, shredded
1 teaspoon basil
1 teaspoon parsley
1 teaspoon oregano
1/2 teaspoon sea salt
1/2 teaspoon black pepper

Preheat oven to 350 degrees F.
Mix Tofu with mozzarella, basil, parsley, oregano, salt,
and black pepper. Cook the lasagna noodles, drain, and
rinse with cold water. Layer ingredients into a 15 x 10 x 2
pyrex casserole, starting with sauce, then noodles, and
Tofu mixture, ending in a layer of sauce. Bake for 40
minutes. Serves 6.

Quick Nut Bread

2008-05-24T20:01:00.001-07:00

3 cups whole wheat pastry flour
4 teaspoons baking powder (non-aluminum)
1 teaspoon sea salt
1/4 cup cold pressed sunflower oil
1 cup fructose
2 teaspoons vanilla extract
1-1/2 cup water
1 cup finely chopped walnuts, almonds or pecans
Preheat oven 350 degrees F.

Combine flour, baking powder and salt in a bowl in an
electric mixer and mix well. Add remaining ingredients
while mixing. Place into an oiled loaf pan (9 x 5 x 3). Bake
at 350 degrees for 60 - 70 minutes. Cool in pan 10 minutes;
loosen edges and remove from pan. Finish cooling on wire
rack.

Garlic Pita Bread

2008-05-24T20:00:00.004-07:00

3 tablespoons cold pressed olive oil
3 cloves garlic, pressed
1/4 teaspoon basil
1/4 teaspoon oregano
Dash of black pepper
Dash of sea salt

Preheat oven to 350 degrees F.
Spoon mixture over pita bread and bake in oven or a
few minutes or until bread is slightly brown.

Pita Bread

2008-05-24T20:00:00.003-07:00

1 cup warm water (110 F)
1 tablespoon fructose
1 package dried yeast (1/4 oz.)
3 cups whole wheat flour
1-1/2 teaspoons sea salt
1 tablespoon cold pressed olive oil

Put warm water in a small bowl. Add fructose and mix
well. Dissolve yeast in water mixture and let stand for about
10 minutes.
Add flour, salt, oil, and water mixture and knead for 10
minutes. Add more flour if sticky. Place dough into a large
bowl coated with oil. Cover with a damp towel and let rise in
a warm place for 1 hour.
Punch dough down, turn it out, and knead again for 2
minutes. Divide into 6 equal parts. Form each part into a
round dough ball. Place dough ball in oil bowl again and let
rise for another 15 minutes.
Preheat oven to 475 f.
Roll each ball out to about 1/4 inch in thickness. For
thinner or thicker Pita's, roll the dough out thinner or thicker.
Place them on an ungreased cookie sheet and bake on
lowest possible oven rack for 8-10 minutes or until they are
puffed and golden brown.

Oatmeal Scones

2008-05-24T20:00:00.001-07:00

4-1/2 cups whole wheat pastry flour
2 cups rolled oats
5 teaspoons baking powder (non-aluminum)
1 teaspoon sea salt
1 cup almonds, chopped
1 cup raisins
2 cups water
1 cup fructose
1/2 cup cold pressed sunflower oil
Preheat oven 425 degrees F.

Mix dry and liquid ingredients separately. Add liquid to
mixture to dry mixture. Knead dough for 10 minutes. If
dough is too dry, add a little water. If dough is too sticky,
add a little flour. Turn out onto a lightly floured board and
roll out until 1/2 thick. Cut into triangles and place on a
lightly oiled baking sheet. Bake for 12 to 14 minutes or until
top is lightly brown. Cool on a wire rack.

Cranberry or Blueberry Muffins

2008-05-24T19:59:00.003-07:00

4 cups cranberries or other fruit
3 cups fructose almond granola
1 cup whole wheat pastry flour
1 cup chopped almonds
1/3 cup sesame seeds
1/2 teaspoon baking powder (non-aluminum)
2 teaspoons ground cinnamon
1 teaspoon nutmeg
1 cup cold pressed sunflower oil
1 cup fructose
1 cup luke warm water
2 teaspoons almond extract

Preheat oven to 350 F.
Mix dry ingredients, then add liquids & mix well. Pour
into a 13 x 9 x 2 Pyrex baking dish or muffin pan/cups. Mix
with spoon if distribution of cranberries is uneven. Bake for
30 minutes at 350 F. Serve warm or cold.

Banana-Walnut Muffins

2008-05-24T19:59:00.001-07:00

5 medium ripe bananas, peeled and mashed
2/3 cup fructose
1/3 cup cold pressed sunflower oil
1 teaspoon vanilla extract
1-1/3 cups whole wheat pastry flour
2 teaspoons baking powder (non-aluminum)
2/3 cup walnuts, finely chopped
3/4 teaspoon ground nutmeg
3/4 teaspoon salt

Preheat oven to 375 degrees F.
Stir together bananas, fructose, oil, and vanilla in a
large bowl. In separate bowl, combine flour, baking powder,
walnuts, nutmeg, and salt. Stir dry mixture into wet
ingredients and mix until just blended.
Place paper cup liners in muffin pans. Spoon batter
into muffin cups, filling each almost to the rim. Bake until
golden brown on top and a toothpick inserted into the
center comes out clean, 20 to 25 minutes. Place pan on
wire rack to cool for 5 minutes. Remove muffins from pan
and continue to cool them on the rack. Makes 12 muffins.

Pumpkin Pudding or Pie Filling

2008-05-23T08:15:00.001-07:00

2 cups pumpkin or squash, cooked
1/4 cup fructose
1 teaspoon vanilla
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon agar agar
1 rice milk

Simmer ingredients in a 4-quart pot. Stir until mixture is
well blended. Pour into pyrex cups, then refrigerate. If used
as a pie filling, you do not need to simmer the mixture –
add to pie crust.

Pie Filling - Blueberry

2008-05-23T08:13:00.000-07:00

16 oz blueberries
3/4 cup water
1/4 teaspoon agar agar

Cover and simmer on low heat for 2 minutes. Add to pie
crust.

Pie Filling - Apple

2008-05-23T08:12:00.002-07:00

2 large apples, peeled and sliced
3/4 cup water
1 teaspoon lemon juice
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/4 teaspoon agar agar

Cover and simmer on low heat for 2 minutes. Add to pie
crust.

Pie Crust

2008-05-23T08:12:00.001-07:00

1 cup yellow corn meal
1/4 cup brown rice flour
1/4 cup tapioca flour
1 tablespoon potato starch flour
1 teaspoon baking powder (non-aluminum)
2 tablespoons fructose
1/2 teaspoon xantham gum
1/4 teaspoon sea salt
1/2 cup rice milk
3 tablespoons cold pressed sunflower oil
1/2 teaspoon vanilla extract
Preheat oven to 350 F

Mix dry ingredients with electric mixer. Slowly add rice
milk while mixing. Add canola oil and vanilla extract. Press
into an oiled baking pie plate with a lightly oiled spatula.
Add filling and bake at 350 F for 50 minutes or until crust is
light brown. Allow to cool completely before serving.

Raisin-Walnut Health Cake

2008-05-23T08:10:00.002-07:00

2 cups whole wheat pastry flour
1/2 cup toasted wheat germ
2 teaspoons baking powder (non-aluminum)
1 teaspoon nutmeg
1 teaspoon cinnamon
1/2 teaspoon salt
1/2 cup fructose
1/4 cup cold pressed sunflower oil
1-1/2 cups walnuts, chopped
3 cups raisins
1 teaspoon vanilla
1 cup water
2 apples, shredded
2 carrots, grated
Preheat oven to 350 F.

Mix all of the above ingredients, place in a well
greased pan and bake in a preheated oven at 350 F for 45-
50 minutes or until the cake pulls away from the sides of
the pan. Cool on rack. If desired, use banana icing or
sprinkle top with cinnamon and nutmeg.

Oatmeal Cookies

2008-05-23T08:10:00.001-07:00

3 cups rolled oats
3 cups whole wheat pastry flour
1 cup almonds - chopped
1/3 cup sesame seeds
2 teaspoons baking powder (non-aluminum)
3 teaspoons ground cinnamon
3 teaspoons ground nutmeg
1 cup raisins
3/4 cup cold pressed sunflower oil
1 cup fructose
2 cups water
2 teaspoons almond extract
Preheat oven to 350 F.

Mix dry ingredients, then add liquids & mix well. Let
stand a minute or two (until firm). Spoon out onto a very
lightly oiled cookie sheet with a tablespoon or medium size
ice cream scoop, and flatten slightly. Bake 10-12 minutes
or until slightly brown. Cool on a wire rack. Makes
approximately 2 dozen cookies.

Carrot Cake

2008-05-23T08:09:00.000-07:00

2 cups whole wheat pastry flour
2-1/2 teaspoons baking powder (non-aluminum)
2 teaspoons cinnamon
1 teaspoon salt
1 cup cold pressed sunflower oil
1 cup fructose
2 cups carrots, grated
1/2 cup almonds, chopped
3 teaspoons almond extract
Preheat oven to 350 F.

Combine dry ingredients together. Add liquid
ingredients and mix. Add a little water if the mixture is too
dry. Put into a 13 x 9 inch greased pan or tube pan and
bake at 350 F for 45-55 minutes. See "BANANA ICING" for
top.

Carob Brownies

2008-05-22T07:39:00.002-07:00

1 cup rolled oats
3 cups whole wheat pastry flour
1-1/4 cups carob powder
1 cup shredded coconut
1 cup carob chips
2 teaspoons baking powder (non-aluminum)
1/2 teaspoon sea salt
1 cup walnuts, coarsely chopped
3/4 cup cold pressed sunflower oil
1 cup fructose
2 teaspoons vanilla extract
2 cups of water or more
Preheat oven 350 degrees F.

Mix dry ingredients. Add liquid ingredients and mix
well. Add more water if mixture is too dry. Pour into an oiled
10 x 15 pyrex baking pan and spread evenly.
Bake 25-30 minutes. Allow to cool completely. Cut into
squares and remove from baking dish.

Brown Rice Crispy Cookies

2008-05-22T07:39:00.001-07:00

3 cups brown rice cereal
1 cup fructose granola
1/2 cup almonds, chopped
1 cup whole wheat pastry flour
1 teaspoon baking powder
(non-aluminum)
1 teaspoon cinnamon
1 teaspoon nutmeg
1/2 cup fructose
1 teaspoon almond extract
1/2 cup cold pressed sunflower oil
1/2 cup cold water
1/2 cup carob chips (optional)
Preheat oven to 350 F.

Mix dry ingredients, then add liquids and mix well. Add
a little more water if mixture is too dry. Spoon out onto a
lightly oiled cookie sheet with a tablespoon and flatten
slightly. Bake 10-12 minutes or until slightly brown. Cool on
a wire rack. Makes 12-18 cookies.

Baklava

2008-05-22T07:38:00.000-07:00

1 package (16 oz.) fillo dough
1/4 cup cold pressed sunflower oil for fillings, plus more for
layers
1 cup coarsely ground walnuts
2 cups fructose
3 cups water or more
1/4 teaspoon lemon juice
1 tablespoon cinnamon
1 teaspoon vanilla
Preheat oven to 375 F.
Mix walnuts, 1/4 cup oil, fructose, cinnamon, lemon
juice, cinnamon, and vanilla, and water. Add a little more
water if mixture is too dry.

Cut the fillo dough to fit well into a 12 x 9-inch pan.
Lightly oil the bottom of the pan. Layer the first sheet.
Sprinkle it with some of the oil. Layer two more sheets or
until the first half of the dough has been used then the layer
of filling. Continue layering the fillo dough sprinkled with oil
as before until all the dough is used. Cut the Baklava
diagonally and bake at 375 F. for 30 to 45 minutes.

Apple Crisp

2008-05-22T07:37:00.002-07:00

8 tart apples
1 tablespoon cinnamon
1/4 cup cold pressed sunflower oil
1/2 cup fructose
1 cup oat granola
1/2 cup water

Peel apples, slice into a casserole. Make topping by
mixing the oil, cinnamon and granola. Pour water over
apples, then top with granola mixture. Add a little more
water if mixture is too dry. Bake at 375 F. for 40-45 minutes
or until apples are soft.

Anise Toast

2008-05-22T07:37:00.001-07:00

1/4 cup fructose
2 teaspoons anise seeds
1-1/3 cup whole wheat flour
2 teaspoons baking powder (non-aluminum)
1/4 cup water
Preheat oven to 350 F.

Mix above ingredients with electric mixer at high speed
until mixture becomes very sticky. Add a little more water if
mixture is too dry. Place mixture in a well greased loaf pan
and bake for 20-25 minutes or until top is slightly brown at
350 degrees F. Remove from oven and let loaf cool for 15
minutes. Slice loaf into 1/2 inch thick slices. Toast slices on
both sides in the broiler part of the oven.

Stuffed Artichokes

2008-05-22T07:36:00.002-07:00

6 large-size artichokes
1-1/2 cups whole wheat bread crumbs
1 teaspoon basil
1 teaspoon parsley
1 teaspoon oregano
6 cloves garlic, finely chopped
3 tablespoons cold pressed olive oil

Cut off artichoke stems and trim 1/2 inch from tops of
leaves. Separate leaves slightly to allow for stuffing. Sauté
garlic and oil until brown. In a large bowl mix together
above ingredients. Spoon mixture into the artichokes and
place in a steamer pot and steam for 30 minutes at medium
heat.

Potato Pancakes

2008-05-22T07:36:00.001-07:00

4 Potatoes (1-1/2 pounds)
2-1/2 cups water
4 tablespoons olive oil
1 onion, finely chopped
1-1/2 cups multigrain pancake mix
1/2 teaspoon sea salt
1/4 teaspoon black pepper

Wash the potatoes and wrap them loosely in Saran
wrap. Bake in a microwave oven for 11 minutes. Place
potatoes in a large bowl and mash with a potato masher.
Add liquid ingredients and beat mixture. Add the remaining
ingredients and mix well.

Heat skillet (high to medium). Place a small amount of
oil on the skillet and distribute evenly. Add mixture and
cook until small holes begin to show. Flip over and cook
other side.

Falafel

2008-05-22T07:34:00.001-07:00

16 oz can garbanzo beans with water, finely chopped
6 cloves garlic, finely chopped
1 tablespoon sesame tahini
3/4 cup whole wheat flour
1/2 teaspoon baking powder (non-aluminum)
1 tablespoon basil
1/2 teaspoon black pepper
1/2 teaspoon curry
1 tablespoon parsley
1/2 teaspoon sea salt
dash of cayenne optional
1/4 cup cold pressed sunflower oil for cooking

Place garbanzo beans with water, and garlic into
blender and finely chop. Mix all the remaining ingredients in
a mixing bowl except the oil. Place oil into sauté’ pan and
heat at medium temperature. Place about a 2 tablespoons
of mixture or use a small ice cream scoop, into hot oil and
cook until golden brown. Remove from oil and place on
paper towels to drain. Serve separately or on a bed of
spinach or lettuce or rice. Top with tahini sauce

Couscous

2008-05-22T07:33:00.001-07:00

1 cup whole wheat couscous
1-1/2 cups water
1 tablespoon powdered vegetable broth
2 tablespoons cold pressed olive oil
1/4 teaspoon sea salt

Bring water to a boil. Add remaining ingredients, stir,
and remove from heat. Cover and let sit for 5 minutes. Fluff
up with a fork.

Pizzallocca

2008-05-21T08:09:00.002-07:00

1 tablespoon fructose
1-1/2 cups warm water (110 F)
1 package (1/4 oz.) dried yeast
2-1/2 cups whole wheat pasty flour
2 cups unbleached white flour
1 teaspoon salt
3 tablespoons cold pressed olive oil
Tomato sauce, vegetables, and soy cheese for top
Dissolve the fructose in the warm water and sprinkle
the dried yeast on top. Leave in a warm place for 10 to 15
minutes or until frothy.
When yeast is ready, mix all ingredients. Add a little
extra flour if dough is sticky. Knead dough for 10 minutes,
then put into a large, oiled bowl. Cover with damp towel
and let rise for one hour in a warm place.
Preheat the oven to 425 F.

Remove dough after it has risen. It should be about
doubled in size. Roll dough out with rolling pin to fit a lightly
oiled 11" x 17" cookie sheet. Add tomato sauce (as in
above recipe) and spread evenly. Add grated garlic, onion,
mushrooms, garlic salt, oregano, Italian seasoning, pepper,
and any vegetables you desire, such as zucchini. Sprinkle
oil lightly over top and bake for 20 minutes or until dough is
brown. Serve warm. Serves 2 to 4 people.

Pasta Salad (cold)

2008-05-21T08:09:00.001-07:00

Pasta Allocca

2008-05-21T08:08:00.002-07:00

Pasta Allocca
1 pound protein enriched or whole wheat pasta
6 cloves garlic, chopped
1 red bell pepper, chopped
1/2 pound mushrooms, sliced
1/2 pound of green vegetable (kale, broccoli, etc.)
3 tablespoons cold pressed olive oil
1 (16 oz. can) pitted black olives, chopped
1 (16 oz. can) diced tomatoes
1/2 teaspoon basil
1/4 teaspoon black pepper
Dash of cayenne pepper
1/2 teaspoon oregano
1/2 teaspoon parsley
1/2 teaspoon sea salt

Place the olive oil in a deep skillet. Sauté' the onions
and peppers for 5 minutes (medium heat). Add the
mushrooms and cook for 5 minutes (medium heat). Add the
garlic to the skillet and continue to sauté for another 5
minutes. Add the remaining ingredients and continue to
sauté for another 10 minutes. Begin cooking the pasta (8-
10 minutes). Continue cooking until pasta is cooked. Drain
pasta. Place into pasta dish and pour contents of both
skillets over pasta and mix thoroughly. Serves 2 to 4
people.