Recipe: Black Bean Lettuce Bundles

When fresh corn is at its peak, cut the kernels from one ear of cooked corn for this recipe. Otherwise, canned or thawed frozen corn will do. Ingredients 1 cup(s) canned black beans 1/2 cup(s) cooked corn kernels 1/2 medium sweet red pepper(s), seeded and chopped 4 medium scallion(s), sliced 1/4 cup(s) cilantro, chopped 2 Tbsp fresh lime juice 1 tsp olive oil 1 tsp ground cumin 1 medium garlic clove(s), chopped 1/2 tsp table salt 1 head(s) Boston lettuce, washed and seperated into leaves Instructions In a medium bowl, mix the black beans, corn, bell pepper, scallions, cilantro, lime juice, oil, cumin, garlic and salt. Refrigerate, covered, until the flavors are blended, at least 1 hour. Place a lettuce leaf on a work surface and fill with about 1/3 cup of the bean mixture; fold up burrito-style. Repeat, using all the bean mixture (save any extra lettuce for a salad). POINTS® Value: 1 Servings: 4 Preparation Time: 12 min Cooking Time: 0 min Level of Difficulty: Easy Works with Simply Filling Recipe Source

10 Easy Ways to Eat More Lean Protein

By Theresa Stahl, RD, LDN Reviewed by QualityHealth's Medical Advisory Board Proteins are important parts of muscles, blood, skin, and most body structures. They act as antibodies, enzymes, and hormones. They carry nutrients and other molecules and provide calories. Protein foods require more calories to be metabolized then carbohydrates or fats, therefore, they burn more calories to be processed and used by the body.Protein-rich foods include fish, meat, poultry, eggs, dairy products, soy products, beans, and nuts. Grains and vegetables contain some protein, but in lesser amounts. Foods that are rich in protein contain various amounts of fat, with lean protein containing less fat. There are many good reasons to include lean protein into your meals. Here are a few: Lean protein is lower in calories than higher fat protein sources. Lean protein provides the same essential amino acids that protein foods provide without the fat and calories, especially the saturated fat that may increase the risk for heart disease and cancer. Protein helps you to feel full so you won't get hungry again as quickly. 10 ways to load up on lean protein: 1. Eat whole grain cereals with non-fat or 1% milk for breakfast or for an afternoon or evening snack. Who says cereal is just for breakfast anyway? 2. Eat fresh fruit with low-fat yogurt topping as a snack or dessert. Add some crunchy whole grain cereal and 5 to 10 nuts for a complete meal. 3. Add non-fat cottage cheese with fruit at a salad bar. 4. Top your salad with beans such as kidney or garbanzo beans. 5. Substitute two egg whites for one whole egg in recipes. The protein of the egg is in the white and the fat and cholesterol is mostly found in the yolk. Egg beaters or other egg substitutes are made from egg whites. 6. Make three bean salad for a light salad. Add a variety of beans to traditional three bean salad recipes, such as lima or black beans. 7. Try edamame (young green soybeans), which is served as an appetizer in most Japanese restaurants. Frozen edamame is available in grocery stores and makes a quick, protein-rich, high fiber snack. 8. Choose lean protein sources such as fish (although salmon is higher in fat, it is the healthy fat called omega-3 fatty acids), skinless poultry (white meat has less fat than dark meat), and lean beef or pork, such as pork tenderloin. 9. Make bean dips to eat with whole grain pita bread or baked tortilla chips. 10. For a refreshing snack, try smoothies made with skim milk, non or low-fat yogurt or low-fat soy milk and fresh or frozen fruit. Article Source

Break for Breakfast

I'm sure you’re already aware of all the perks a healthy breakfast can offer. So there's probably no need to for me to go on and on about how a morning meal can get your metabolism going, how it gives you an energy-boost or how breakfast eaters are often slimmer than breakfast skippers. Instead, I'd like to share a few of my favorite breakfast options with you. Pour a bowl. If you’re still eating the low fiber cereals you ate as a kid, it’s time to graduate to whole grain, high fiber types. Many are great-tasting, or, you can use my trick of mixing cereals to give my bowl a variety of tastes and textures. Want to add even more flavor? Try topping your bowl with fruit and/or a tablespoon or two of nuts. Get cooking. Whip up some oatmeal made with skim or one percent milk or calcium-rich soy milk. I love McCann's Irish oatmeal; it has a rougher texture and takes longer to cook than standard oatmeal, but it's worth it. Satisfy your fruit fix. Start your day with half of a grapefruit to knock off one of your daily fruit servings. Add a slice or two of whole grain toast or an English muffin topped with some peanut butter or another nut butter, or even soy butter. Round out your meal with a glass of nonfat or one percent milk. Sip your meal. Smoothies are a great option because there are so many different ingredients you can use. And don't be afraid to experiment. Combine your favorite fruit with ½ cup skim milk or calcium-enriched soymilk, ½ cup low-fat yogurt and some wheat germ or ground flaxseed. {Article Source}

Recipe: Stuffing with Sage and Chives

This stuffing is infused with the wonderful flavors of sage and chive. Whole wheat bread adds lots of healthy fiber. Ingredients 1 spray(s) cooking spray 12 slice(s) whole-wheat bread, cubed* 2 tsp olive oil 2 tsp light butter 1 cup(s) onion(s), diced 3 medium stalk(s) celery, diced 2 tsp dried thyme 2 tsp dried sage 1/2 tsp table salt 1/4 tsp black pepper, freshly ground 2 cup(s) canned chicken broth 2 Tbsp chives, fresh, chopped Instructions Preheat oven to 350ºF. Coat a 4-quart shallow baking dish with cooking spray. Arrange bread cubes on a large ungreased baking sheet in a single layer (use 2 baking sheets if there’s not enough room). Bake until lightly toasted, about 8 to 10 minutes. Remove bread from oven and set aside; leave oven set to 350ºF. Meanwhile, in a large skillet over medium-high heat, heat oil and butter together for 1 to 2 minutes. Add onion and celery; sauté until soft, about 3 minutes. Add thyme, sage, salt and pepper; stir to coat. Cook until herbs are fragrant, about 1 minute. Transfer onion mixture to a large mixing bowl. Add bread, broth and chives; toss to combine. Spoon mixture into prepared baking dish and cover with foil; bake 20 minutes. Uncover and bake until top is golden brown, about 15 minutes more. Divide into 8 pieces and serve. Yields 1 piece per serving. Notes *Leave the bread bag open and somewhat uncovered for 1 to 2 days (at room temperature) before making the recipe. Feel free to substitute your favorite bread, such as whole grain, sourdough or a light variety (could affect POINTS values). For added flavor, you can also add about 1 cup of diced Granny Smith or McIntosh apples to the stuffing (could affect POINTS values). You can make this stuffing in advance and bake it just before serving. The stuffing will last up to 3 days in the refrigerator or 3 months in the freezer. Thaw overnight in the refrigerator before baking as directed. POINTS® Value: 2 Servings: 8 Preparation Time: 15 min Cooking Time: 45 min Level of Difficulty: Easy Recipe Source

Fast Food Allergies: A Dangerous Reality

By Lisa. D. Ellis Reviewed by QualityHealth's Medical Advisory Board Wondering what to serve for dinner tonight? If you don't have time to cook, the convenience of visiting a fast food restaurant can be tempting, especially with the nutritious options some establishments have added to their menus. Yet for people who suffer from fast food allergies, the dangers of eating out may be more than they can stomach. Common concerns range from uncertainty about what ingredients are contained in menu items to worry about the potential for cross contamination occurring during food preparation. A Widespread Problem According to the Food Allergy and Anaphylaxis Network (FAAN), one out of every 25 Americans is diagnosed with a food allergy,. If you fall into this group, you know first-hand how the immune system reacts when exposed to your triggers, which can include milk, egg, peanut, tree nut, fish, shellfish, soy and wheat. Food allergies can cause mild symptoms like itching, hives or a rash, or you could find yourself struggling with a more serious reaction such as wheezing, difficulty breathing, swelling of lips, tongue and throat—and even loss of consciousness. (If you experience anaphylaxis, this is a life threatening reaction that requires immediate treatment.) Survey Results Many people with food allergies go to great lengths to avoid putting themselves at risk. In fact, a study conducted by the Mt. Sinai School of Medicine in New York that was presented at the American Allergy, Asthma and Immunology's 2008 Annual Meeting revealed that 20 percent of respondents with food allergies steer clear of fast food chains entirely. Driving this decision for some is the fact that they have experienced restaurant reactions in the past. Get the Facts What the survey also found is that some respondents weren't aware that well-known fast food restaurants and other popular chain establishments provide a detailed analysis of their menus, ingredients and nutritional values. You can find the information on the restaurant's website or call the individual company directly to request a copy. These facts can help some people with food allergies to navigate convenience foods safely. Food for Thought The experts also point out that contrary to what you might think, there is actually some level of control when you eat at a fast food restaurant, since the food preparation is automated so you will know what to expect. This can serve as an advantage over smaller, individually-owned restaurants that might vary how they do things day to day. Therefore, if there are fast food menu items that you can tolerate, you may be able to eat in some convenience restaurants without putting yourself in harm's way. Proceed Cautiously If you do think it's safe to visit a fast food restaurant, the experts stress proceeding with caution much as you would anywhere else. For instance, tell servers about your fast food allergy up front and ask for special attention to be paid to your food preparation. Also always carry an epi-pen, which is a form of medication that can be used in case of a serious reaction. Handling Your Safety While what you eat is clearly important, there is one other area of concern for people with a fast food allergy. In rare cases, patrons with a latex allergy have experienced a reaction to the latex protein contained on the food handler's glove. This can be transferred to some foods and can pose a serious problem for people who are highly sensitive. (Article Source)

6 Staples Every Pantry Should Have

By Laurie Saloman Reviewed by QualityHealth's Medical Advisory Board After a long day at work, the drive-through may look mighty welcoming. But don't give in to the call of fast food just yet. With a little planning and know-how, you can have on hand all the pantry staples you need to put a healthy meal on the table. Keep these items around, and you'll never need to order take-out again: Sweet potatoes. Baked, roasted or steamed, these are delicious on their own. And they're as healthful as they are yummy. Stuffed with Vitamin C, potassium, fiber and carotenoids, they're a nutritional powerhouse. For a special treat, slice them like French fries, spritz with cooking oil, layer on a foil-lined baking sheet, and bake in the oven at high heat until they're crispy. Or steam and mash with a little honey and cinnamon for a sweet side dish. Whole-grain crackers. When that hunk of low-fat cheese or jar of natural peanut butter is calling your name, you need something with a solid crunch to go with it. Go for whole-grain crackers and crispbreads that are chock full of fiber. Many of them are low-calorie and fat free as well. Eat them in place of refined carbs like white bread, bagels and rolls and you'll reap the rewards. Brown rice. You don't need the slow-cooking kind-the instant or microwaveable version of this staple will do just fine. Brown rice is much more nutritious than white rice because it hasn't been refined and stripped of the magnesium, Vitamin E, Vitamin B-6, copper, zinc, and fiber that make it such a standout. Mix it with diced chicken or canned veggie chili and you've got a meal in minutes. Olive oil. A dietary staple in Mediterranean countries, olive oil is lauded by nutritionists for its heart-healthy properties. Made up mostly of monounsaturated fat, olive oil lowers the level of harmful LDL in the blood and leaves the beneficial HDL intact. Drizzle it over grilled fish or pasta, or mix it with vinegar for a savory salad topping. Almonds. Full of healthful monounsaturated fat, almonds provide a hefty dose of Vitamin E and also have more calcium than any other nut. You can grind them into flour for baking, chop them and mix with yogurt, or eat them whole with raisins or dried apricots. Tired of PB&J for lunch? Almond butter topped with banana slices makes a terrific sandwich. Red beans. Long a staple of families who couldn't afford meat, the humble red bean provides a big bang for the buck. Offering hefty doses of protein and fiber, this legume also contains iron, magnesium, phosphorus, potassium, copper and thiamin. Try tossing them on a salad, stuffing them into your tacos, or simply mixing with brown rice for a filling yet simple meal. [Article Source]

Supermarket Smarts

By: Liz Plosser You walk into the grocery store with the best intentions, yet you always seem to leave with a bunch of unhealthy fare. No, it's not that you're lacking in willpower, it's that marketers' clever tactics actually work. You can sidestep the most common supermarket traps with these simple strategies. • Have a healthy snack before you shop. Studies show that when you're hungry, everything looks and smells especially good. Nosh on a healthy snack and you'll be less vulnerable to tempting fare. • Make a list. Take 15 minutes before you shop to plan out your meals for the week—and not just dinner, consider your snacks, breakfast and lunch dishes, too. (If you join Best Life, you get a shopping list generated for you.) Once you have a menu of meals, make a list of the food you'll need and bring it with you. Shopping from a list can help cut down on impulse buys. • Shop the perimeter. Stick to the outer sections of the supermarket, where the healthiest food—think fruit, veggies, fish, poultry and dairy—is found. Processed foods like chips and soda usually reside in the center of the store, notes Marion Nestle, Ph.D., in her book What to Eat: An Aisle-by-Aisle Guide to Savvy Food Choices and Good Eating (North Point Press, 2007). • Don't supersize to save money. When researcher Brian Wansink, Ph.D., gave people at a school cooking fundraiser a big box of pasta and large bottle of spaghetti sauce, they prepared 23 percent more food (around 150 calories more) than a separate group that was given medium-sized packages. • Read the labels. In one of Wansink's stuides, people in a supermarket were offered samples of two snack bars—one with health claims (Reduces risk of heart disease!) and one without. The bars were exactly the same calorie- and nutrition-wise, but the ones with health claims on their wrappers were gobbled up more readily. Make sure to read the ingredient list. Article courtesy of Bob Greene's Best Life

Recipe: Mushroom and Broccoli Stir-Fry

Ingredients: 2 Tbs. oil 1/3 Lbs. smallbroccoli florets\cooked 1/3 Lbs. cannedbaby corn cobs 1 largeleek\cooked, chopped 1 red or yellow bell pepper\cooked, cored, deseeded and cubed 3/4 Lbs. mushrooms\raw, quartered 3 Tbs. tamari or soy sauce 1 Tbs. honey 2 tsp. ground ginger 1 Lbs. canned cannellini or white kidney beans, drained Cooking Directions: Heat oil in wok or large frying pan. Add broccoli florets and baby corn and stir-fry for 2-3 minutes. Stir in leek, pepper, and mushrooms; stir-fry an additional 2-3 minutes. Stir in soy sauce, honey, ginger, and beans. Cover and cook for 3-4 minutes, or until the beans are thoroughly heated through. Serve immediately. Servings: 4 Preparation Time: 10 min. Cooking Time: 10 min. Per Serving: calories 294, fat 10.5g, calories from fat 32%, protein 13.3g, cholesterol 0.0mg, dietary fiber 9.1g {Recipe Source}

Millet Pilaf with Cranberries, Sweet Potatoes and Thyme

If you haven't tried millet, give it a go. Toasting it before cooking brings out a delicious, nutty, almost popcorn-like flavor. Ingredients 3/4 cup(s) uncooked millet 2 cup(s) water 1 1/2 tsp kosher salt, divided 4 tsp olive oil, divided 1 large sweet potato(es), fresh, diced into 1/2-inch pieces 3/4 cup(s) scallion(s), sliced 2 tsp thyme, fresh, chopped 1/4 tsp black pepper, freshly ground, or to taste 1/4 cup(s) dried cranberries Instructions Heat a large nonstick skillet over medium heat. Add millet; cook, stirring frequently, until millet looks and smells toasted, about 4 minutes. Transfer millet to a medium saucepan. Add water and 1 teaspoon salt; bring to a boil. Reduce heat to low, simmer and cook until millet is tender, about 20 to 25 minutes. Meanwhile, heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add potatoes; cook, stirring frequently, until tender and lightly browned, about 5 minutes. Stir in scallions, thyme, remaining 1/2 teaspoon salt and 1/4 teaspoon pepper; cook, stirring, until scallions soften, about 1 minute. When millet is finished cooking, remove from heat and stir in cranberries; cover and let stand 5 minutes. Add millet and cranberries to skillet with potato mixture; stir. Add remaining 2 teaspoons oil and toss to mix and coat. Yields about 3/4 cup per serving. POINTS® Value: 3 Servings: 6 Preparation Time: 12 min Cooking Time: 30 min Level of Difficulty: Easy Recipe courtesy of Weight Watchers

3 Health Mistakes Smart People Make

By Laurie Saloman Reviewed by QualityHealth's Medical Advisory Board You buy organic food, go for regular runs, use fat-free dressing on your salad, and strenuously avoid being near people who smoke. You can relax-you're doing as much as you can to stay healthy, right? Wrong! You may be surprised that some of the smartest, most educated people around make health mistakes that are easily corrected. Are you guilty of one of these common health errors? You use too much artificial sweetener. We've all had it drummed into our heads that sugar is bad-it causes cavities, weight gain, and hyperactivity. So we turn to sugar substitutes that let us have a little sweetness without all the calories and other negative stuff. Good idea? Not necessarily. Artificial sweeteners can cause stomach upsets in certain people, even in small amounts. The safety of some artificial sweeteners in still in question, with some studies claiming a link to cancer. And while artificial sweeteners are meant to mimic sugar without the negative effects of sugar on the body, some sweeteners do still have an impact on blood sugar. The latest studies have found that artificial sweeteners train the body to expect extra calories to go along with the sweet tastes. When those extra calories aren't delivered, you end up still craving the sugar-laced treats you were trying to avoid. Cut your artificial-sweetener consumption in half if you can. You skip the weight room. Avoiding strength training in favor of nothing but cardiovascular exercise is a common mistake. Sure it's intimidating to peer into a gym and see a room full of grunting, flexing muscleheads, but they do have the right idea. You naturally lose muscle mass as you age, so even if you weigh the same at 50 as you did at 20 your body is holding a higher percentage of fat. How to change this? Strength train. Whether you use dumbbells, barbells, machines at the gym or old-fashioned resistance bands, it's important to challenge your muscles as well as your heart and lungs. You'll bolster your bones, stave off weight gain, and feel stronger and healthier. Book a session or two with a trainer-it's a worthwhile investment to make sure you're using proper form and avoiding injury. You shun all dietary fat. That fat-free dressing on your salad? A mistake. Dietitians say that eating the right fat, not completely avoiding fat, is a smarter move. In fact, studies show that a salad paired with an oil-based dressing will help you absorb the nutrients from your food, while a low-fat or fat-free dressing doesn't have the same effect. The right fats also aid your heart and keep your cholesterol levels in check. Heart-healthy fats include olive oil, avocado, walnuts, and cold-water fish such as mackerel and salmon. Fats to avoid include butter, lard, and any fat from red meat. Article courtesy of Quality Health

3 Tips to Break Your Sugar Habit

By Barbara Call Bourassa Although it may not fall into the same category as nicotine or caffeine, sugar can certainly be habit-forming. This type of behavior may not damage your health in the obvious ways that other addictive substances can, but its effects can still be quite unhealthy over the long term. A habit of drinking several cans of soda every day can lead to tooth decay while a constant craving for donuts can contribute to weight gain. And eating too much chocolate can flood your body with calories and caffeine. Like any bad habit, however, it’s possible to break an addiction to sugar. Here are some tips to help combat your cravings. 1. Be honest. The first step may be the hardest: admitting the problem and recognizing its causes. Some people seek out sugary snacks because their blood sugar has dropped, while others crave sweets at night for emotional rea sons. Whatever the cause, it’s important that you identify it. One way to do this is to keep a food journal. In addition to jotting down what you eat, record how you are feeling when you consume this food. This may help you identify not just what sweets you crave, but why. 2. Begin with breakfast. Always start your day with a healthy meal such as vegetable-filled omelet or a steaming bowl of oatmeal. If you skip that vital first meal of the day, you’re setting yourself up for overwhelming sugar cravings. 3. Remember Mother Nature. Familiarize yourself with the flavor of fresh, wholesome fruits and vegetables. You may be surprised to discover that they can satisfy your sugar craving just as well, if not better, than the cookies and cake you ordinarily gravitate toward. You may find the first few days especially difficult as your body attempts to adjust to less sugar. But as the weeks go by, your cravings should begin to subside, and sugar will become less of a necessity to your diet. Article Source

Pasta Egg Soup

Ingredients: 4 egg 4 cup water 2 chicken bouillon cube, or vegetable bouillon cubes 1/2 Lbs. rotelle or other small pasta 1/4 cup grated Parmesan cheese Cooking Directions: Beat eggs in a small bowl and set aside. Pour water in a pan and bring to a boil, dissolving the bouillon cubes. Add the rotelle and cook for about 6-8 minutes, or until al dente. Turn off heat and slowly pour in the eggs, stirring constantly. Slowly add the cheese, stirring constantly. Serve immediately. Servings: 4 Preparation Time: 15 min. Cooking Time: 10 min. Per Serving: calories 301, fat 5.7g, calories from fat 17%, protein 15.0g, cholesterol 190.9mg, dietary fiber 1.4g Recipe Source

Ratatouille Polenta Bake

Please pass the polenta. Love the loads of veggie topping! (from eatbetteramerica) Ingredients: 1 medium onion, coarsely chopped (1/2 cup) 1 medium bell pepper, coarsely chopped (1 cup) 1 small unpeeled eggplant, (1 pound), diced (2 cups) 1 medium zucchini, diced (1 cup) 1/2 teaspoon salt 1/4 teaspoon pepper 1 can (14 1/2 ounces) Italian-style stewed tomatoes, undrained 1 tube (16 ounces) refrigerated plain polenta (or any flavor) 2 tablespoons shredded Parmesan cheese 3/4 cup finely shredded mozzarella cheese (3 ounces) 1/4 cup chopped fresh parsley Directions: 1. Heat oven to 375ºF. Spray 12-inch nonstick skillet with cooking spray; heat over medium-high heat. Cook onion and bell pepper in skillet 2 minutes, stirring occasionally. Stir in eggplant, zucchini, salt and pepper. Cook 3 to 4 minutes, stirring occasionally, until vegetables are tender. Stir in tomatoes, breaking up with spoon; reduce heat to low. Cook 3 minutes, stirring occasionally. 2. Spray rectangular baking dish, 11x7x1 1/2 inches, with cooking spray. Cut polenta into 1/4-inch slices. Arrange slices on bottom of dish, overlapping and cutting to fit where necessary. Sprinkle with Parmesan cheese. Spoon vegetable mixture evenly over top. 3. Cover and bake 30 minutes. Sprinkle with mozzarella cheese and parsley. Bake uncovered about 15 minutes or until cheese is melted and casserole is bubbly. Let stand 5 minutes before serving. Prep Time:25 min Start to Finish:1 hr 15 min makes:6 servings Nutritional Information 1 Serving: Calories 260 (Calories from Fat 65 ); Total Fat 7 g (Saturated Fat 3 g); Cholesterol 10 mg; Sodium 830 mg; Total Carbohydrate 45 g (Dietary Fiber 6 g); Protein 10 g % Daily Value*: Vitamin A 18 %; Vitamin C 26 %; Calcium 24 %; Iron 16 % Exchanges: 2 Starch; 3 Vegetable; 1/2 Fat *% Daily Values are based on a 2,000 calorie diet

Recipe Source

Get tracking at MyPyramid.gov — a nutrition and exercise resource at your fingertips

You exercise when you can. You try to eat healthfully. But, do you ever wonder how it all stacks up? For instance, are you burning enough calories to lose weight? Of course, your doctor can help put all the pieces together. But, for an ongoing, daily evaluation, you can turn to MyPyramid Tracker. This no-cost, online tool gives you personalized, confidential feedback about two important health categories: Food intake. Begin by entering what you’ve had to eat on a given day. Then, you’ll receive a detailed analysis of how your diet compares to current nutritional guidelines. You’ll learn: If you’re eating enough from five food groups — grains, fruits, vegetables, dairy, and meat and beans What kind of nutrients you’re getting, including vitamins and minerals How much fat and cholesterol you may be eating What areas may need improvement, such as foods that might be lacking in your diet Physical activity. After entering the type, description and duration of exercise you’ve done in a given day, you’ll: See a chart detailing your daily activity Find out how many calories you’ve burned Receive a score that compares your physical activity with current guidelines Get an assessment of your exercise routine that includes what you’re doing well and what improvements you can make For safety’s sake, talk with your doctor before increasing your level of physical activity. But, wait — there’s more In addition to these benefits, MyPyramid Tracker: Compares the calories you’ve eaten with the calories you’ve burned. Tracks what you eat and how you exercise for up to a year. This can give you a better understanding of your diet and physical activity over time. Offers links to additional online nutrition and exercise resources. Can help you achieve personal weight loss and fitness goals. Before you sign up, you can take a short tutorial. If you decide to use the tracker, you’ll just need to provide some basic information, such as your age, sex, height and weight. This will help tailor the program especially for you. So, start tracking today. Article Source

Simple substitutions for more healthful meals

Sometimes, it seems like everything that tastes good is bad for us. Many of our favorite foods are flavored by fat, salt and sugar. But, eating too much of these can be tough on our health — and our waistlines. However, you’re not doomed to a bland diet just because you’re watching what you eat. You still can enjoy many of your favorite recipes. Simply swap less-wholesome ingredients for more healthful ones. Here’s how: Cut back on fats When you prepare meals, you can help lower your fat intake by substituting at least some of the butter, margarine, oil and cream in your recipes. Some easy exchanges can help: Use juice or water instead of oil to sauté vegetables and other foods. Or, just use some vegetable oil spray. Flavor grains — such as rice, buckwheat or barley — with fat-free, low-sodium chicken or beef broth instead of fat. Thicken soups with puréed beans, potatoes or other vegetables and nonfat dry milk powder instead of cream. Make sauces with fat-free evaporated milk for a smooth texture without the fat. Prepare creamy dressing for salads or coleslaw using light mayonnaise and nonfat yogurt. Try replacing some of the oil, margarine or butter in baked goods with applesauce or mashed bananas. For instance, you can replace half of the fat with applesauce in many recipes. Use nonfat yogurt in place of all or some sour cream, butter and margarine when making biscuits, muffins and other baked goods. Use two egg whites or a quarter-cup of egg substitute for one whole egg. Also, consider using “healthier” oils in recipes. For example, try olive and safflower oils. Swap out salt There are many ways to flavor food without salt. When cooking, consider adding spices such as ginger, cinnamon or nutmeg. Or, try salt-free herb blends or fresh herbs that are easy to grow or buy, such as fresh basil, thyme and mint. Vinegar, citrus juices, peppers, garlic and onions also provide a punch of flavor without the salt. Much of the salt Americans eat comes from processed foods, such as frozen dinners and canned soups. So, choose low-sodium or no-salt-added products when you buy frozen or canned goods. Go easy on sugar Sweet treats may taste good, but they can mean too much added sugar. One solution is to make your own desserts using less. In many recipes, you can cut out one-third of the sugar and still have a tasty result. If you’re not sure how much to omit, try this guide: For cake and cookies, use a half-cup of sugar for every cup of flour. For muffins and quick breads, use just one tablespoon of sugar for each cup of flour. You also can sweeten recipes with extracts, such as vanilla or peppermint. Sweet spices, such as cinnamon or allspice, also work. Remember, a healthful diet doesn’t have to come at the expense of flavor. With a few tweaks, your favorite foods can go back on the menu. Article Source

Wisconsin Cauliflower-Cheddar Soup

From Good Housekeeping So rich, your guests won't believe it's made with milk instead of cream. Use a blender — not a food processor — to puree the soup for an extra-smooth texture. Ingredients 2 tablespoon(s) (1/4 stick) butter or margarine 1 medium onion, chopped 1/4 cup(s) all-purpose flour 1/2 teaspoon(s) salt 2 cup(s) milk 1 can(s) (13 3/4 to 14 1/2 ounces) chicken broth 1 head(s) (2 1/2 pounds) cauliflower, cut into 1-inch chunks 1 teaspoon(s) Dijon mustard 1 package(s) (8 ounces) shredded sharp Cheddar cheese, about 2 cups Directions 1.In 4-quart saucepan, melt margarine or butter over medium heat. Add onion and cook until golden, about 10 minutes, stirring occasionally. Stir in flour and salt; cook 2 minutes, stirring frequently. 2.Gradually stir in milk, chicken broth, and 1 1/2 cups water; add cauliflower and heat to boiling over high heat. Reduce heat to low; cover and simmer until cauliflower is tender, about 10 minutes. 3.In blender (with center part of blender cover removed to allow steam to escape), blend cauliflower mixture at low speed in small batches until very smooth. 4.Return cauliflower mixture to saucepan; heat over medium heat until hot, stirring occasionally. Remove saucepan from heat; stir in mustard and 1 1/2 cups cheese until melted and smooth. Garnish soup with remaining cheese to serve.

Recipe Source

Pancake Wrap

From Morningstar Farms This crepe-inspired dish, made with Morningstar Farms® Maple Flavored Veggie Sausage Patties, is easy to make and enjoy. Ingredients 3 Morningstar Farms® Maple Flavored Veggie Sausage Patties 6 frozen Kellogg's® Eggo® Nutri-Grain® Pancakes or 6 frozen Kellogg's® Eggo® Buttermilk Pancakes 1 tablespoon(s) apple, cherry, or strawberry preserves Directions 1.Prepare Kellogg's® Eggo® Nutri-Grain® Pancakes according to package directions. 2.Cook Morningstar Farms® Maple Flavored Veggie Sausage Patties according to package directions. Cut each patty in half. 3.Spread preserves on warm pancakes. Top each with sausage patty half. Fold pancakes around sausage patties. Serve immediately. This recipe has been tested and endorsed by Kellogg and Morningstar Farms®.

[Recipe Source]

5 Steps to Boost Your Energy

Practice "Morning Intent" If you start each day by hitting the bricks running from one thing to the next, chances are your day is likely to be busy, but not necessarily on target with your priorities. To sharpen your focus, plan your day from the inside out. Before starting your daily routine each morning, set your compass for the day by answering questions that allow your personal values to shape your choices. Make room for what is really important to you. Complete One Thing Decide, act, complete. Make or review your to-do list for the week, or the day or the hour. Now pick one item you can complete or one decision you can make in five minutes or less. Once you're finished, you can cross it off your list! As you take credit for each success, your sense of competence and control will expand. When your mind has fewer incompletes to keep track of, it won’t need to keep switching tasks. Feed a Passion When you engage in an activity that you really enjoy, time seems to fly. Take time to share what you’re good at, develop what interests you or engage in what brings you joy. Just discussing your passion with another aficionado can revive your spirit. For quick-lift breaks, listen to uplifting tunes on your iPod, or flip through a book related to one of your passions. Grow Your Friendships Like any living thing, interpersonal connections need TLC to thrive. If your once strong bonds are wearing thin due to lack of attention, decide what you can do right now to nurture your friendships, business connections and other close relationships. Consider the caring for your close relationships as important as brushing your teeth. If you miss a day, it’s no big deal, but if you miss a month, you could be in danger of decay. Keep Your Energy Level High All Year Long! Try these tricks to make energy renewal a habit. •Associate boosting your energy with a “daily ritual.” For instance, repeat a positive affirmation with something else you do every day, like brushing your teeth. •Schedule energy breaks at regular time intervals. It can be as something simple as calling someone you love at 3 pm or doing a yoga stretch at 7 am. •On Sundays, write out seven quick-lift “rechargers” for the week, one for every day. Check off each of them at night if you’ve completed them. Remember, what gets measured, gets done! Article Source