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Showing posts from December, 2011

Lowfat Pumpkin Walnut Bread and Health Benefits

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Pumpkin Nut Bread
1 cup canola oil
2/3 cup low fat milk
1 cup egg substitute
2 cups mashed, cooked pumpkin or canned
1 1/2 cups sugar
3 1/2 cups whole wheat flour
2 teaspoons baking soda
1/2 teaspoon baking powder
1 1/2 teaspoon cinnamon
1 teaspoon allspice
1/2 teaspoon cloves
1 1/2 cups chopped walnuts, almonds or pecans

Instructions: In mixing bowl combine oil, milk, eggs, and pumpkin. Add dry ingredients and mix until just combined. Pour into 2 greased loaf pans or 30 cup muffin tins. For loaf pan bake at 350 degrees for one hour or until tester inserted in center comes out clean. If making muffins preheat oven 400 degrees and bake for 20-25 minutes. Serve with heart healthy margarines found in your local grocer, just look for a heart on the container.
Walnuts
Walnuts are highly revered for being a great source of omega-3 essential fatty aids. These fatty acids have been shown to yield numerous health benefits: protecting the heart, improving cognitive function, and reducing inflamm…

Holiday Healthy Vegetable Soup

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Other benefits of soup:

Low in fat (specially saturated fat)Great for sickness and those who have trouble chewing, digesting or are recuperating from an illness.Soy can help lower the risk of breast cancer. In fact, a recent Japanese study showed that their level of breast cancer is about 10 times lower than in the West. Great during dieting periods or if you want to lose weight quickly for a special occasion. Do keep in mind that drinking lots of bowls of one specific broth (like cabbage) is unlikely to result in any more weight loss than drinking a variety of soups. I love vegetable, chicken, lentil and white bean among those who are dieting!Thick soups (especially those that contain pureed vegetables) can be used as main dishes and are a great way to get more veggies into your diet. Cold soups such as Gazpacho and Borscht are a great summer meal.Most soups now come in a low-fat, low-sodium  or light options for those who want more control over the nutritional content of their diet.…

Chicken Eggplant Primivara

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2 lbs of plum tomatoes, stems cut off put into the  food processor
1 cut up washed eggplant diced
2 boneless skinless chicken breasts cut into chunks
1 yellow, 1 green and 1 red bell pepper sliced in chunks
1 teaspoon each, fresh basil, parsley, chopped garlic, dried oregano, and rosemary
salt, pepper to taste
pinch of cayenne
In a large sauce pan add 2 tablespoons extra virgin olive oil saute chicken until none of the pink remains. Add  fresh processed tomatoes, add all herbs and spices, stir. Add all vegetables. Simmer for 1/2 hour on low till vegetables are tender.
Pour over favorite pasta, rice or whole grain bread.

Holidays Tips, Oatmeal Cookies and Healthy Eating

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Stay Active. Activities helps to burn calories and suppress cravings. Park further away and walk if you can. Make sure you stretch every morning. Get some extra calorie burning going. Remember you will be eating an extra cookie or two!
Watch out for Your Favorites. Your favorite food can lead into over eating. Alot of what you eat may be your favorites, that's ok, don't however waste calories on foods you really don't like and add extra calories to your diet.
Binging.  Simply over eating is not good, you will feel tired and bloated.
Watch Your Portions. Use a smaller bowls and plates. This tricks your brain that you have finish your meal and you are full. Always measure out your food and never eat out of a bag you will eat much more.
Avoid Soda or limit them: Sugar turns into fat. It provides nothing but empty calories. Reduce consumption, if possible.
Avoid or Reduce Alcohol Alcoholic drinks such as beer contains high amount of calories. Avoid or reduce consumption if possib…

Festive Healthy Vegetable Egg White Omelet and Health Benefits

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When deciding whether to include eggs in your diet, consider the recommended daily limits on cholesterol in your food: If you are healthy, it's recommended that you limit your dietary cholesterol intake to less than 300 milligrams a day. If you have cardiovascular disease, diabetes or a high low-density lipoprotein (LDL, or "bad") blood cholesterol level, you should limit your dietary cholesterol intake to less than 200 mg a day. One large egg has about 213 mg of cholesterol — all of which is found in the yolk. Therefore, if you eat an egg on a given day, it's important to limit other sources of cholesterol for the rest of that day. Consider substituting servings of vegetables for servings of meat, or avoid high-fat dairy products for that day. If you like eggs but don't want the extra cholesterol, use only the egg whites. Egg whites contain no cholesterol. You may also use cholesterol-free egg substitutes, which are made with egg whites. If you wa…