Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. Sweet potatoes: Good and great for you (Jamie R)
    2. Healthy plate: Holiday fare without waistline worries (Jamie R)


----------------------------------------------------------------------

Message: 1
Date: Wed, 9 Dec 2009 14:49:51 -0800
From: Jamie R <craftncook@...>
To: Clipping-Cooking@...,
	 info-ideas-tips-n-tricks@...,
	 Healthy-Tastes@..., Vegetarian-For-All@...
Subject: [Healthy-Tastes] Sweet potatoes: Good and great for you
Message-ID: <p06240808c745d41064ec@[66.81.221.141]>
Content-Type: text/plain; charset="us-ascii" ; format="flowed"

New Orleans Times-Picayune

Sweet potatoes: Good and great for you
By Judy Walker
November 06, 2009, 2:30PM

Thanksgiving turns the spotlight on sweet potatoes, but they're good
for you all year long, according to a new press release from LSU
AgCenter nutritionist Beth Reames.

The Louisiana yam is an exceptional type of sweet potato sweet and
flavorful, with a soft, moist flesh, Reames says. "Not only are yams
delicious, they are a perfect choice for the health-conscious. They
add valuable nutrients and color to any meal and can be enjoyed all
year."

According to the U.S. Department of Agriculture's Agriculture
Research Service, sweet potatoes are often called a "nutritional
powerhouse" because they are very high in beta-carotene. The deep
orange color of the sweet potato indicates it is rich in carotene,
which becomes vitamin A inside the body. Vitamin A is needed for
normal growth, development, reproduction, a healthy immune system and
vision. One medium-size baked sweet potato provides about twice the
recommended daily amount of vitamin A.

Sweet potatoes are a good source of dietary fiber, vitamin B-6,
potassium and vitamin C when they're baked in the skin, Reames says.
They are low in sodium, fat and saturated fat. One medium-size baked
sweet potato has only 103 calories.

When buying yams, choose well-shaped, firm potatoes with smooth,
bright, uniformly colored skins. Avoid those with skin penetrated by
holes or cuts, which cause decay.

In case you purchase sweet potatoes at a farmers market, Reams warns
that freshly dug potatoes are uncured. They are good boiled, mashed,
candied, fried and in many cooked dishes, but uncured potatoes do not
bake successfully. They must be cured several weeks before they are
ready for baking, stored in a cool, dry place where the temperature
is about 55 or 60 degrees. Do not store them in the refrigerator.
Chilling the vegetable will give it a hard core and an undesirable
taste when it's cooked.

Ideally, fresh sweet potatoes should be cooked within a week or two
of being purchased, but may be stored for up to one month.

"Well-matured, carefully handled and properly cured potatoes will
keep for several months if the temperature and storage conditions are
ideal," Reames says. "This usually is not possible, however, and
potatoes spoil easily. You might wish to cook and freeze them to
maintain their high quality."

To bake sweet potatoes, scrub and dry them well. Rub them lightly
with oil, but don't wrap them in foil. Place them on a baking sheet
and bake in oven preheated to 400 degrees for 15 minutes. Then reduce
the temperature to 375 degrees, and bake until the potatoes are soft.

You can save energy by baking a large pan of sweet potatoes, Reames
advises. Wrap them individually in foil after baking, and store them
together in freezer bag or freezer paper in the freezer. You can
reheat them in the oven.

Sweet potatoes may be cooked but not baked in a microwave oven. When
cooked in a microwave, they won't have the sweet, syrupy flavor of
oven-baked potatoes.

For microwaving, wash the sweet potatoes, dry them and puncture them
a few times with a fork. Place them on a paper towel on a
microwave-safe dish. Cook them on high for 4-5 minutes for the first
potato, plus 2-3 minutes for each additional potato. Turn the
potatoes over halfway through cooking.

You can boil sweet potatoes with skins on until they're tender and
drain them immediately, Reames says. Then you can peel and eat them
or use them in your favorite recipe. Most sweet potato dishes freeze
well. Save time and energy by making two sweet potato dishes one to
serve and one to store in the freezer.

To freeze yams, cut or mash cooked sweet potatoes. To prevent
darkening, dip cut potatoes in a solution of ascorbic acid dissolved
in a little water or in lemon or orange juice. Mix the juice or
ascorbic acid with mashed potatoes. Pack them tightly in containers,
leaving 1/2-inch headspace. Cover the surface snugly with a layer of
freezer paper or film, then seal and freeze at 0 degrees.

The nutritionist gives these tips for adding more sweet potatoes to
your meals and snacks:

      * Pack your lunch with a baked sweet potato topped with vanilla
yogurt or cinnamon-flavored applesauce.
      * Add peeled chunks to your favorite stew.
      * Switch from potato chips to sweet potato chips.
      * Peel and cut strips to eat with your favorite dip.
      * Blend into a breakfast smoothie.
      * Substitute sweet potatoes in recipes calling for white potatoes
or apples.




------------------------------

Message: 2
Date: Wed, 9 Dec 2009 17:39:49 -0800
From: Jamie R <craftncook@...>
To: Clipping-Cooking@..., allholidays@YahooGroups.com,
	 Meat-Lovers@..., Simply-Sides@...,
	 Healthy-Tastes@...
Subject: [Healthy-Tastes] Healthy plate: Holiday fare without
	 waistline worries
Message-ID: <p0611047ec745fd8dd56b@[192.168.1.100]>
Content-Type: text/plain; charset="us-ascii"

Rocky Mountain News

Healthy plate: Holiday fare without waistline worries

By Jim Romanoff, Associated Press
Published December 16, 2008 at 3 p.m.

The trouble with most holiday party finger foods is that you can't eat just one.
So if you're hosting a holiday party, do your guests a favor and offer up
nibbles that are as guilt-free as they are delicious.

Shrimp always are a hit and are virtually fat free. Precooked cocktail shrimp
are convenient and relatively inexpensive, but for more flavorful results buy
raw shrimp, thread them on bamboo skewers and grill them.

Chopped tomatoes, crumbled feta cheese and a squeeze of lemon juice bring
Mediterranean flavors to these easy-to-prepare shrimp and pesto crostini. The
recipe calls for store- bought pesto, but homemade would only improve things.


Shrimp and Pesto Crostini
Serves 16

16 (1/2-inch-thick) slices French bread

1 large clove garlic, peeled and cut in half

1/2 cup chopped grape tomatoes

2 tablespoons prepared pesto

2 tablespoons crumbled feta cheese

2 tablespoons chopped flat-leaf parsley

2 teaspoons lemon juice

1/4 teaspoon ground black pepper

1 tablespoon extra-virgin olive oil

16 large uncooked shrimp, deveined and coarsely chopped

* Heat the broiler. Arrange the bread slices in a single layer on a baking
sheet. Broil to toast both sides. Rub each slice with the cut side of the garlic
clove. Set aside.

* In a medium bowl, combine the tomatoes, pesto, cheese, 1 tablespoon of the
parsley, lemon juice and pepper. Toss to combine.

* Set aside.

* In a medium skillet over medium-high heat, warm the oil.

* Add the shrimp and saute until opaque at the center, about 3 minutes. Stir in
the pesto mixture.

* Divide the shrimp mixture between the bread slices, spooning a bit on each.

* Sprinkle with the remaining parsley and serve immediately.

Nutritional information per serving: 67 cal., 3 g fat (1 g sat), 23 mg chol., 6
g carb., 4 g pro., 0 g fiber, 128 mg sodium



------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 146
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. Pumpkin Braid (Jamie R)


----------------------------------------------------------------------

Message: 1
Date: Tue, 8 Dec 2009 14:19:46 -0800
From: Jamie R <craftncook@...>
To: Clipping-Cooking@..., Home-Bakery@...,
	 Healthy-Tastes@..., allholidays@YahooGroups.com
Subject: [Healthy-Tastes] Pumpkin Braid
Message-ID: <p06240815c7447ba59d57@[66.81.221.141]>
Content-Type: text/plain; charset="us-ascii" ; format="flowed"

Detroit Free Press

Posted: Nov. 15, 2009
HEART SMART
Don't skip exercise, healthy baked goods during the holidays

BY DARLENE ZIMMERMAN
HENRY FORD HEALTH SYSTEM

The holiday eating season is here. While serving healthier baked
goods like today's Pumpkin Braid is important, staying focused on
your physical activity routine takes top priority. The following
strategies can help.

* Make health, not physical appearance, your motivation for staying
active. Physically active people tend to have a lower risk of heart
disease, high blood pressure, high cholesterol levels, diabetes and
osteoporosis.

* Understand what you are up against. The holiday season puts even
the most dedicated fitness buff to the test, so cut yourself some
slack.

* Set yourself up for success by choosing activities you enjoy. Also,
consider the time of day when exercise works best for you.

* Don't make excuses, make the time. If you only have 30 minutes to
devote to your 60-minute spinning class, that's OK. Thirty minutes is
better then none.

* Always consult your physician before beginning any exercise program.


Pumpkin Braid

Makes: 1 loaf (16 slices) / Preparation time: 20 minutes (plus about
3 hours rising time) Total time: 1 hour

2 1/2 to 2 3/4 cups bread flour, divided
1 package (1/4 ounce) regular or quick-active dry yeast
2 tablespoons sugar
1 teaspoon salt
1 1/4 teaspoons pumpkin pie spice
1/2 cup apple cider
1/4 cup water
1 tablespoon canola oil
2 egg whites
Vegetable oil cooking spray

In a large bowl, mix 1 1/4 cups of the flour, yeast, sugar, salt and
pumpkin pie spice; set aside.

In a small saucepan, heat the apple cider, water and oil until very
warm (120 to 130 degrees).

Add the water mixture to the flour mixture. Beat with an electric
mixer on low speed for 1 minute, scraping the bowl frequently. Beat
on medium speed 1 minute, scraping the bowl frequently. Beat in 2 egg
whites until the mix is smooth. Stir in enough of the remaining flour
to make the dough easy to handle.

Turn the dough onto a lightly floured surface. Knead it for 5 minutes
or until it is smooth and elastic.

Lightly spray a large bowl with nonstick cooking spray. Place the
dough in the bowl and spray it with cooking spray. Cover and let it
rise in a warm place 1 1/2-2 hours or until it doubles. The dough is
ready if an indentation remains when it's touched.


Lightly spray a cookie sheet with cooking spray. Punch down the dough
and divide it into 3 equal parts. Roll each into a 14-inch-long rope.
Place the ropes close together on a baking sheet. Braid the ropes
gently and loosely; do not stretch them. Fasten the ends and securely
tuck them under the braid. Spray with cooking spray. Cover and let
the braid rise in a warm place 40-50 minutes or until it doubles.


Preheat the oven to 375 degrees.


Bake 25-30 minutes or until golden brown. Check the bread at 15
minutes and tent it with aluminum foil if it seems to be browning too
quickly. Remove it from the baking sheet to a wire rack; cool.


Created by Bethany Thayer, MS, RD, for Heart Smart and tested by
Susan M. Selasky for the Free Press Test Kitchen. Analysis per 1
slice. 99 calories (10% from fat), 1 gram fat (0 grams sat. fat), 19
grams carbohydrates, 3 grams protein, 153 mg sodium, 0 mg
cholesterol, 5 mg calcium, 0.5 grams fiber. Food exchanges: 1 starch.
Created by Bethany Thayer, MS, RD, for Heart Smart and tested by
Susan M. Selasky for the Free Press Test Kitchen. Analysis per 1
slice. 99 calories (10% from fat), 1 gram fat (0 grams sat. fat), 19
grams carbohydrates, 3 grams protein, 153 mg sodium, 0 mg
cholesterol, 5 mg calcium, 0.5 grams fiber. Food exchanges: 1 starch.



------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 145
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. ANN/AD: Consider My Specialty Food Store for the Holidays!
       (Jamie R)


----------------------------------------------------------------------

Message: 1
Date: Sat, 5 Dec 2009 15:17:19 -0800
From: Jamie R <craftncook@...>
To: My Cooking Lists:;
Cc: My Just Lists:;
Subject: [Healthy-Tastes] ANN/AD: Consider My Specialty Food Store for
	 the Holidays!
Message-ID: <p06110403c7409a0e2097@[192.168.1.100]>
Content-Type: text/plain; charset="us-ascii"

Just a little note to all of my lists...

If you've been on my lists for awhile should know that my husband and I own a
specialty food store here in Northern California.

If you buy things on-line, please consider stopping by my virtual storefront and
see if anything strikes your fancy.  We make a lot of the mixes ourselves, and
bring in interesting specialty food from all over the country.  And of course we
have a lot of fun bringing in all sorts of Christmas items.

We can ship all over the U.S. and U.S. territories...even APOs!  We can also
send any gifts right to the intended receiver.

http://store.cookingupideas.com

Mention that you're on my lists in the notes section...and we'll send along a
little freebie just for list members as well!

As some of you may know, music is my other passion.  I've made some midi's over
the past few years of some of my favorite arrangements of Christmas carols. 
I've also gathered some links to other fun holiday midis.  You can find them at:

http://www.grassrootsrecipes.com/mymusic/

May they help make your season bright!

Regards,
Jamie
...Your Listmom



------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 144
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. Au Gratin Potato Casserole (Jamie R)


----------------------------------------------------------------------

Message: 1
Date: Fri, 4 Dec 2009 22:59:55 -0800
From: Jamie R <craftncook@...>
To: Clipping-Cooking@...,
	 Simply-Sides@..., Healthy-Tastes@...,
	 Vegetarian-For-All@...
Subject: [Healthy-Tastes] Au Gratin Potato Casserole
Message-ID: <p06240821c73fb14ffcfa@[66.81.221.141]>
Content-Type: text/plain; charset="us-ascii" ; format="flowed"

The Tennessean

Homemade au gratin potatoes can be healthier and satisfying

By Jill Wendholt Silva * MCCLATCHY NEWSPAPERS * November 5, 2009

The box of instant au gratin potatoes from the supermarket advertises
a dish "made with 100 percent real cheese and potatoes." But the
potatoes are dehydrated and the cheese sauce is powdered.

Read the ingredient list and you'll find lots of hard-to-pronounce,
scientific-sounding words. Check out the nutrition facts and you'll
discover most processed foods contain a fair amount of sodium.

No thanks.

On the flip side, homemade au gratin can drown out the positive
nutritional value of potatoes with a lavish dose of heavy cream and
cheddar cheese. Flipping through the current issue of Country Living
magazine proves the point: a recipe with 23.6 grams of fat and 780
milligrams of sodium per serving.

So what's a conscientious cook to do?

This Au Gratin Potato Casserole uses reduced-fat dairy products to
trim the fat and calories from this creamy, satisfying comfort food
that few of us would be willing to banish from the dinner table.

Potatoes are an excellent source of potassium, niacin and minerals.
Potatoes also contain good amounts of vitamins B6 and C, and the skin
is rich in fiber and iron.

Shopping tip: Red-skinned potatoes are waxier and hold their shape
better than russets when boiled.


AU GRATIN POTATO CASSEROLE
Makes 12 servings

2 pounds red-skinned potatoes, not peeled (about 5 to 6 medium)
1/4 cup very finely chopped onion
2 cloves garlic, minced
2 tablespoons all-purpose flour
1 1/2 cups fat-free skim milk
1/8 teaspoon salt
1/8 teaspoon pepper
2 tablespoons minced flat-leaf (Italian) parsley, divided
1 cup reduced-fat shredded cheddar cheese
2 tablespoons shredded Parmesan cheese

1. Scrub potatoes and remove eyes. Cut larger potatoes in half. Place
potatoes in large saucepan and add cold water to cover. Cover pan and
heat over high heat until water boils. Reduce heat and cook until
potatoes are tender, about 30 to 40 minutes. Drain potatoes and set
aside to cool slightly.

2. Preheat oven to 350 degrees. Spray an 11-by-7-inch (2-quart)
casserole dish with nonstick spray coating.

3. Combine onion, garlic, flour, milk, salt and pepper in a medium,
heavy saucepan. Whisk thoroughly, blending until the flour is
completely dissolved. Heat over medium-low heat, whisking constantly,
until milk is bubbly and slightly thickened. Remove from heat. Whisk
in 1 tablespoon parsley and the cheddar cheese; stir until cheese is
blended.

4. When potatoes are just cool enough to handle, peel and slice
1/4-inch thick. Place sliced potatoes in prepared casserole dish.
Drizzle cheese sauce over potatoes, covering slices evenly and
completely. Sprinkle with Parmesan cheese. Bake 20 to 30 minutes or
until hot and golden. Sprinkle with remaining parsley just before
serving.

Per (1/2-cup) serving: 117 calories (8 percent from fat), 1 gram
total fat (1 gram saturated), 3 milligrams cholesterol, 21 grams
carbohydrates, 6 grams protein, 116 milligrams sodium, 2 grams
dietary fiber.



------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 143
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. Foods to keep you jolly during the holiday (Jamie R)


----------------------------------------------------------------------

Message: 1
Date: Thu, 3 Dec 2009 20:29:59 -0800
From: Jamie R <craftncook@...>
To: Clipping-Cooking@...,
	 info-ideas-tips-n-tricks@...,
	 Healthy-Tastes@..., allholidays@YahooGroups.com
Subject: [Healthy-Tastes] Foods to keep you jolly during the holiday
Message-ID: <p061104aac73e3fb77edc@[192.168.1.100]>
Content-Type: text/plain; charset="us-ascii"

Evansville Courier & Press | December 17, 2008

Foods to keep you jolly during the holidays

Forget everything you've heard about stress-eating being a bad thing. If you eat
the right foods, noshing when your nerves are jangling more than the bells on
Santa's sleigh actually can calm you down.

And that's great news, because the last thing you need is more stress, which
over time can increase your risk of high blood pressure, heart disease and
obesity.

Almonds, pistachios and walnuts

When things break loose, reach for a handful of almonds. They're bursting with
vitamin E, an antioxidant that bolsters the immune system. Almonds also contain
B vitamins, which may help your body hold up during seriously unpleasant events.
About a quarter cup every day is all you need.

Sick of almonds? Shell pistachios or crack walnuts. Both will help keep your
heart from racing when things heat up.

"We experience immediate cardiovascular responses to stress because of the
'fight or flight' response," says Dr. Sheila G. West, associate professor of
biobehavioral health at Penn State university. When stress strikes, the hormone
adrenaline raises blood pressure to boost energy, so you're prepared to run if
you need to. But because we seldom need to fight or flee, it's better to blunt
the strain on your heart. A 2007 Penn State study led by West found that eating
one and a half ounces (about a handful) of pistachios a day lowers blood
pressure so your heart doesn't have to work overtime.

Walnuts have also been found to lower blood pressure, both at rest and under
stress, West says. Add about an ounce to salads, cereal, or oatmeal.

Avocados

The next time stress has you hankering for a high-fat, creamy treat, skip the
ice cream and try some homemade guacamole; the thick, rich texture can satisfy
your craving and reduce those frantic feelings. Plus, avocados' double whammy of
monounsaturated fat and potassium can lower blood pressure.

One of the best ways to reduce high blood pressure, according to the National
Heart, Lung, and Blood Institute, is to get enough potassium - and just half an
avocado offers 487 milligrams, more than you'll get from a medium-size banana.

To whip up your own avocado salad dressing, puree a medium avocado with 2
tablespoons of lemon juice and a dash of cayenne pepper.

Skim milk

Science backs up the old warm-milk remedy for insomnia and restlessness. Turns
out calcium can reduce muscle spasms and soothe tension, says Mary Dallman,
professor of physiology at the University of California at San Francisco.

A glass of milk (preferably skim or 1 percent) may also reduce stressful PMS
symptoms such as mood swings, anxiety and irritability. According to a 2005
study from the Archives of Internal Medicine, women who drank four or more
servings of low-fat or skim milk per day had a 46 percent lower risk of
pre-period misery than women who had no more than one serving per week.

Oatmeal

Carbohydrates make the brain produce more serotonin, the same relaxing brain
chemical released when you eat dark chocolate. The more slowly your body absorbs
carbs, the more steadily serotonin flows, according to Judith Wurtman, a former
MIT research scientist and co-author of The Serotonin Power Diet.

The result: a less-likely-to-snap you. Because thick, hearty oatmeal is high in
fiber, few things take longer for your stomach to digest, says Elizabeth Somer,
author of "Food & Mood."

Wurtman also recommends topping oatmeal with a swirl of jam for a quicker
release of serotonin.

When you know it's going to be a doozy of a day, avoid heavily processed
varieties (the sugary kind that come in packets meant for the microwave), which
are digested more quickly, and take the time to make thick-cut old-fashioned
oats. But if two minutes for breakfast is all you have, you still can do your
mood a favor by opting for instant oatmeal over Cocoa Puffs.

Oranges

Fretting over a job interview or presentation at work? Pour yourself a glass of
Florida's famous juice or peel yourself an orange.

The magic nutrient here is vitamin C. "Vitamin C is a well-known immune system
booster," says Amy Jamieson-Petonic, a spokesperson for the American Dietetic
Association.

Salmon

Stress hormones have an archenemy: Omega-3 fatty acids. A 2003 study from
Diabetes & Metabolism found that a diet rich in omega-3 fatty acids kept
cortisol and adrenaline from geysering.

"Eat a 3-ounce serving of fish, especially fatty fish like salmon, mackerel,
herring, and light tuna, at least twice a week," Jamieson-Petonic says. Not a
fish eater? For another Omega-3 punch, buy foods fortified with DHA (you'll find
this particular fatty acid in eggs, yogurt, milk, and soy products). Don't,
however, go out of your way for products that boast booming levels of ALA,
another fatty acid, which may not work as well.

Spinach

Magnesium was made to calm holiday insanity. First, the mineral can help lower
your stress levels, keeping your body in a state of relative ease.

Not getting enough magnesium may trigger migraine headaches and make you feel
fatigued. Just one cup of spinach provides 40 percent of your daily value, so
try subbing it for lettuce on sandwiches and salads.

(Source: By Morgan Lord, WebM.D. and Women's Health magazine)



------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 142
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. Turning naughty foods into nice (Jamie R)


----------------------------------------------------------------------

Message: 1
Date: Wed, 2 Dec 2009 01:40:06 -0800
From: Jamie R <craftncook@...>
To: Clipping-Cooking@...,
	 info-ideas-tips-n-tricks@...,
	 allholidays@YahooGroups.com, Healthy-Tastes@...
Subject: [Healthy-Tastes] Turning naughty foods into nice
Message-ID: <p06110441c73bb5d60f3f@[192.168.1.100]>
Content-Type: text/plain; charset="iso-8859-1"

Fort Worth Star-Telegram

Posted on Fri, Dec. 19, 2008

Turning naughty foods into nice
We've made a list and checked it twice, trying to find holiday treats that make
it easy to be good for goodness' sake

By ELIZABETH AGNVALL
Special to the Star-Telegram

Holiday buffet tables are groaning with food and inviting guests to dig in, but
goodies and dips can really add to the waistline this time of year. Here we have
some delicious alternatives.

Our substitutes are not too goody-two-shoes but good enough to help face that
New Year's scale without too much trepidation. If you know you're headed to a
party where food will be rather unfriendly to the diet, bring one of these
better choices with you and add it to the table.

Rather than concentrating only on calories and fat, nutritionists recommend
trying to make calories count. Substitute foods high in antioxidants, good fats
and vitamins instead of empty sugars. Having said that, go ahead and be a little
naughty sometimes during the holiday season (we won't tell Santa).

Starbucks gingersnap latte

Yes, it's oh-so-yummy and smells like Christmas, but this drink, topped with
whipped cream and crystallized ginger, also packs a walloping 340 calories and
13 grams of fat.

Starbucks nonfat vanilla latte

Instead, go for a nonfat vanilla latte with 90 calories and 0 grams of fat.
Coffee is loaded with antioxidants, so it's a healthful beverage choice, though
the caffeine won't help you calm holiday stress. For a list of 20 choices under
200 calories, go to www.starbucks.com and click on nutrition. (Try the
sugar-free vanilla syrup, too. You might not even taste the difference.)

Cheese dip with tortilla chips

It's hard not to love nachos, but a typical cheese dip recipe with sour cream,
Cheddar cheese and tomatoes has 288 calories and 26 grams of fat for about a
quarter cup of dip. That's even before the tortilla chips -- one serving has
about 8 grams of fat and 150 calories (for Tostitos Hint of Lime chips, for
example).

Hummus with carrot sticks

The same serving of hummus is only 108 calories and 5.2 grams of fat. And it's
made from mashed chickpeas, which are a good source of protein and fiber. Dip it
with carrot sticks and you've added some calories (30 calories for 3 ounces),
but you've gotten a good dose of beta carotene as well.

Spinach and artichoke dip (homemade)

Warm from the oven, it's always a crowd-pleaser, but there are better ways to
get your spinach (saut?ed with olive oil and pine nuts). With sour cream, cream
of mushroom soup and cheese, a quarter cup of this dip can have 23 grams of fat
and 235 calories. Make it by using low-fat sour cream and cream cheese (check
star-telegram.com/yourlife for instructions) and you'll cut it down to a nicer
148 calories and 5 grams of fat.

Yogurt dill dip with fresh veggies

Instead of sour cream or cream cheese, use a plain yogurt, dill and a dash of
lemon juice for a light, fresh dip with plenty of calcium. (Check
star-telegram.com/yourlife for a recipe.) About a quarter cup is only 38
calories and less than a gram of fat. Put out raw mixed veggies -- like carrot
sticks, broccoli and celery -- and you'll add a host of vitamins to the buffet
table with very few calories.

Holiday sugar cookies with icing

One (1 ounce) sugar cookie is 117 calories and three grams of fat. Icing adds
about 43 calories and lots of empty sugar.

Oatmeal cookies with raisins

Rather than deny yourself entirely, try oatmeal raisin cookies (check
star-telegram.com/yourlife for a recipe from Cooking Light). The cookies will
still have about 100 calories and 3 grams of fat, but with the fiber from the
oatmeal, they'll stick with you longer and you just may be able to stop sooner.

Potato chips

About 10 Ruffles Sour Cream and Onion potato chips (1 ounce), this writer's
favorite, have 11 grams of fat and 160 calories. And can you stop at 10? Double
that for 20.

Nuts

Nuts have fat, too, but researchers are convinced that the fat in nuts is
actually pretty good for you. Nuts contain plenty of fiber, as well as the
unsaturated fats that seem to lower your risk of heart disease. A serving (28
grams) of Planters Deluxe Mixed Nuts, for example, with cashews, almonds,
brazils, hazelnuts and pecans, is about 170 calories and 15 grams of fat. Eat
them in moderation and they're a healthy snack. Don't go nutty, though.

Creamy coconut layer cake

You know the one. It's perched on a cake stand, floating over the holiday table
like a beautiful white angel. But at more than 500 calories and 20 grams of fat
for one nice-sized slice, it's a devil in disguise. (In case you can't resist,
visit star-telegram.com/yourlife for a recipe.)

Ambrosia salad

They call it the food of the gods for a good reason. A beautiful jar of ambrosia
is said to cure any cold. There may not be proof that the vitamin C-packed
concoction of oranges, coconut and honey (banana, pineapple, grapes, depending
on your recipe) will cure the sick, but it sure can make them feel better. (Go
to star-telegram.com/yourlife for Emeril Lagasse's "kicked up" ambrosia salad
parfait recipe.)

Martha Stewart's eggnog

They didn't put Martha in jail for her sinful eggnog, but maybe they should
have. Like many eggnog recipes, hers has whole milk, heavy cream, sugar and, of
course, rum (find the recipe on star-telegram.com/yourlife). One frothy glassful
will add 376 calories and nearly 24 grams of fat to your naughty list.

Oprah's pomegranate martini

We don't mean to start a diva battle here, but pomegranate drinks are all the
rage. Pomegranate juice is low in sugar, high in antioxidants and packed with
flavor. Oprah's version (check star-telegram.com/yourlife) has the pomegranate
juice plus citrus-infused vodka, Cointreau and a splash of lemon with 65
calories and no fat.

Ham and biscuits

This sandwich combo is ubiquitous on the holiday party table because it's easy
to serve and eat, but one Grands! Pillsbury biscuit, for example, is 190
calories and 9 grams of fat. Add a slice of honey-baked ham, and you'll add 125
calories and 5 grams of fat.

Cured salmon on crisp bread

A slice of gravid lax (cured salmon) has about 160 calories and 10 grams of fat,
but it's also high in healthy omega-3 fatty acids. Find it sometimes at Whole
Foods; Ina Garten's Back to Basic cookbook also has a good recipe. Smoked salmon
is good for you, too, with about the same calories and fat. Put it on high-fiber
Wasa crisp bread -- the hearty rye has 19 calories, no fat and 2 grams of
dietary fiber.

Salad with iceberg lettuce and ranch dressing

Salad is always healthy. Right? Wrong. Iceberg lettuce has the fewest vitamins
of all the salads and ranch dressing is full of fat.

Arugula with goat cheese and walnuts

Rather than the boring salad above, start with a peppery arugula salad and add
some goat cheese and walnuts for protein and healthy fats. Toss with olive oil
and vinegar.

Fudge brownies

A chewy fudge brownie from a Duncan Hines mix will cost you 180 calories and 9
grams of fat (less than Martha's eggnog, but still plenty). Add chocolate chips
and nuts and you'll add calories, too.

Strawberries dipped in chocolate

If you're craving chocolate, go for chocolate-covered strawberries instead of
brownies. You'll get lots of vitamin C, potassium and vitamin B-6 from a cup of
whole strawberries for just 50 calories. Dolci Frutta's microwaveable hard
chocolate shell adds 9 grams of fat and 151 calories for about 6 to 7
strawberries, but it turns a bowl of strawberries into something luxurious (and
a little naughty).

Sources: Company Web sites and packages; caloriecount.about.com,
Cookinglight.com, recipezaar.com



------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 141
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. Dress up chocolate treats with fall cookie cutters (Jamie R)


----------------------------------------------------------------------

Message: 1
Date: Sun, 29 Nov 2009 22:42:31 -0800
From: Jamie R <craftncook@...>
To: Clipping-Cooking@..., Home-Bakery@...,
	 Healthy-Tastes@...
Subject: [Healthy-Tastes] Dress up chocolate treats with fall cookie
	 cutters
Message-ID: <p0624081cc7391343b91a@[66.81.221.141]>
Content-Type: text/plain; charset="us-ascii" ; format="flowed"

Honolulu Advertiser

Posted on: Wednesday, November 4, 2009

Dress up chocolate treats with fall cookie cutters

By Elaine Magee

Q. I would like to make this recipe for chocolate cookie cutter
cookies that I saw on the Martha Stewart Web site. How would you make
them more healthful?

A. I like the idea of chocolate cookie cutter dough (for a change)
and I really like the idea of using cocoa powder for the chocolate
flavor as this one does. We can make a few changes, though, to bring
down the calories, fat and saturated fat and bring up the fiber.

Instead of 1 1/2 cups white flour, I used 1 cup whole-wheat flour and
1/2 cup white flour. A less-fat margarine with no trans fats and low
in saturated fat (and 8 grams of fat per tablespoon) replaced the
butter, which typically contains 12 grams of fat per tablespoon. And
since I replaced the egg with egg substitute, you can even taste the
raw dough without fear of salmonella poisoning. These changes doubled
the fiber and cut calories by 14 percent, and cut fat grams by more
than a third and saturated fat and cholesterol by two-thirds.

If you want to make a half batch, cut all of the ingredients in half
and just form one disk of dough to be chilled instead of two.

Original recipe contains 72 calories, 4 grams of fat, 2.3 grams
saturated fat, 14 mg cholesterol and .6 grams of fiber per cookie.


CHOCOLATE COOKIE CUTTER DOUGH

1 cup whole-wheat flour
1/2 cup unbleached white flour
3/4 cup unsweetened cocoa powder
1/2 teaspoon salt
3/4 cup less-fat margarine (8 grams of fat per tablespoon)
1 cup granulated sugar
1/4 cup egg substitute
Powdered sugar

In a medium bowl, whisk together whole-wheat flour, white flour,
cocoa and salt; set aside.

In a large mixing bowl, beat margarine and sugar until light and
fluffy (about 1 minute). Slowly beat in egg substitute. On low speed,
gradually beat in the flour mixture.

Form each half of the dough into a disk about 3/4-inch thick on a
sheet of plastic wrap or foil. Cover the disk with the plastic or
foil and chill in the refrigerator. Refrigerate for at least 1 hour
and up to 2 days.

Preheat oven to 350-degrees. Coat a nonstick cookie sheet or jelly
roll pan with canola cookie spray or parchment paper. Place each disk
of dough on a sheet of waxed paper lightly dusted with powdered
sugar. Roll the dough out to about 1/4-inch thick. Using 3-inch fall
cookie cutters, cut out shapes like leaves or pumpkins and place them
1 inch apart on prepared baking sheets.

Bake until surface is dry to the touch (about 10 minutes). Cool
cookies for a minute on the baking sheets then remove them to a
cookie rack to cool. Decorate with M&Ms and tube frosting if desired.

Makes up to 40 cookies.

Per cookie: 62 calories, 1 g protein, 9 g carbohydrate, 2.5 g fat, .7
g saturated fat, .6 g monounsaturated fat, 1.2 g polyunsaturated fat,
0 mg cholesterol, 1.2 g fiber, 54 mg sodium. Calories from fat: 36
percent. Omega-3 fatty acids = .15 gram, Omega-6 fatty acids = .9
gram. Weight Watchers POINTS = 1

NOTE: You can make chocolate walnut cookies by forming pieces of the
chilled chocolate dough into a balls about 1-inch in diameter, and
then roll them in chopped walnuts. Bake for about 10 minutes.



------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 140
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. Tips for a healthy but flavorful Thanksgiving (Jamie R)


----------------------------------------------------------------------

Message: 1
Date: Mon, 23 Nov 2009 18:44:36 -0800
From: Jamie R <craftncook@...>
To: Clipping-Cooking@...,
	 Simply-Sides@..., Healthy-Tastes@...,
	 info-ideas-tips-n-tricks@...,
	 allholidays@YahooGroups.com
Subject: [Healthy-Tastes] Tips for a healthy but flavorful
	 Thanksgiving
Message-ID: <p06110427c730f15bd0ee@[192.168.1.100]>
Content-Type: text/plain; charset="iso-8859-1"

Napa Valley Register

Tips for a healthy but flavorful Thanksgiving

Monday, November 24, 2008

By CHERYL FORBERG
Nutritionist to NBC's Biggest Loser

Who says Thanksgiving dinner isn't healthy? The staple ingredients of this
holiday's comfort food have redeeming healthful properties that make this meal
extra scrumptious. Adding a little culinary know-how to traditional recipes can
transform this fest into a guilt-free feast.

The first rule of thumb for holiday gatherings is never go to the party hungry.
Maintain your normal daily routine starting with breakfast and a workout. Have a
snack before you go - a half a sandwich, yogurt and fruit or a glass of milk.
If there's a buffet, try to remember that most of your choices should be whole
grains, fruits and vegetables; the remaining third can be lean meats. Fill up on
veggies that aren't drenched in butter or sauce.

If it's impossible to resist trying everything on the table, make sure you take
very small "tastes" of high-calorie dishes.
If you're trying to watch your weight, remember that this is just one day, so
it's OK to indulge yourself a little. Many people, however, begin a downward
spiral over the holidays beginning with Thanksgiving. One day of temptation
leads to another and soon they've spiraled out of control. Don't let that happen
to you. If Thanksgiving finds you being a little too indulgent, begin Friday by
eating a little less, exercising more, or both.

The healthier flavors of Thanksgiving
Cranberries: The sweet side of a puckery cranberry is its high-powered nutrition
profile. An excellent source of fiber, potassium and vitamin C, it's also packed
with powerful compounds that kick up the immune system and slow the aging
process. They freeze well, so stock up and put a few pounds in the freezer.

Sweet potatoes: Why disguise this veggie's naturally delicate flavor with gooey
marshmallows or a brown sugar glaze? Not to be confused with the yam, sweet
potatoes possess a higher degree of moisture and sweetness. And they're higher
in nutritional oomph with a slew of antioxidant vitamins. Sweet potatoes should
not be refrigerated. Store in a cool dry place between 55 and 65 F.

Turkey: Turkey is low in fat and high in protein, Use a rack to roast your
turkey so the fat drips away. Baste your bird with fat-free broth, instead of
butter.

If you're trying to shave off calories and fat, choose a turkey breast roast
this year instead of the whole bird.

Be sure to have a gravy separator on hand. This indispensable tool quickly skims
excess fat from your pan drippings.

Stuffing/dressing: Whole grains deserve a place on your holiday table. Skip the
tired old white bread stuffing and whip up a savory batch of cornbread croutons
for a memorable holiday dressing peppered with chunks of spicy low fat turkey
sausage and dried fruit.

If you're using broth for stuffing or gravy, be sure to choose fat-free.

If the stuffing calls for saut?ed veggies such as celery, onions and mushrooms,
use a nonstick pan to minimize the amount of oil required to cook them.

If you bake your stuffing outside of the bird, it's called dressing. This also
means that no juice (or fat) from the baking turkey is absorbed, resulting in a
drastic calorie reduction. The right combination of ingredients can result in a
dressing that is just as delicious and moist when baked outside the bird.

Pumpkin pie or sweet potato pie: Make pumpkin (or sweet potato) pies with
canned, evaporated, skimmed milk. It's more concentrated - rich and creamy with
lower calories and fat than regular evaporated milk

Try to decrease the amount of sweetener in your favorite recipe by about 25
percent. And try using agave nectar as your sweetener. Unlike sugar, it's loaded
with antioxidants. Yes, it has calories, similar to those of honey, but it's
natural - not artificial or chemically processed. Sometimes kicking up the sweet
spices a notch, e.g., cinnamon, cloves, ginger, helps to stretch the flavor so
the lesser amount of sweetener isn't as noticeable.

Substitute most or all of the whole eggs with egg whites.

Eat just the filling of the finished pie and skip the high fat crust. Or, bake
the filling in a springform pan without any crust at all.

Miscellaneous tips: Season vegetables with fresh herbs and low sodium seasonings
- skip the butter.

There's plenty of starch at this meal - why not skip the dinner rolls
altogether? If that's not an option, be sure to choose whole grain rolls.



------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 139
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. You can choose weather or not to be fat (Jamie R)


----------------------------------------------------------------------

Message: 1
Date: Sat, 7 Nov 2009 17:57:03 -0800
From: Jamie R <craftncook@...>
To: Clipping-Cooking@...,
	 info-ideas-tips-n-tricks@...,
	 Healthy-Tastes@...
Subject: [Healthy-Tastes] You can choose weather or not to be fat
Message-ID: <p0611042dc71bd5cff1a4@[192.168.1.108]>
Content-Type: text/plain; charset="us-ascii"

You can choose weather or not to be fat
My Turn

By TOM WALTON
For the Concord Monitor
November 11. 2005 8:00AM

I have been reading, with some amusement, about the doctor on the hot seat for
telling his patients they are fat. Rude and insensitive as he might be, he's no
felon.

The plain truth is that many of us are too fat. Clinically, this term applies to
males who carry around more than 19 percent body fat and women who carry around
more than 25 percent. Too much body fat leads to high blood pressure, heart
disease and diabetes, the leading cause of death among Americans.

There is a bogus health industry in our country that does infinitely more harm
than good by promising instant, miraculous body changes. Whether it's a drug,
machine, program or diet, one rule prevails. If it sounds too good to be true,
it is.

Americans spend billions on this industry promising miracles. We crave a
miracle. We don't want to work or sacrifice for a healthy body.

Let's go back to the blunt doctor. He would say: "Quit eating crap and start
exercising."

Think about what you are about to eat before you eat it. Think about the ratio
of nutrients, including fiber, to total calories. If you are eating a ton of
calories with few nutrients, you are eating empty calories.

It is not brain science. Fatty and sugar-laden food is crap. McDonald's, and
fast-food joints like McDonald's, should be off your compass. They should be
banned.

A popular coping mechanism for crap consumption is the guilt trip. We feel
guilty, for a while, and diet, and then we go right back to our bad habits. If
your guilt does not produce positive changes, it is time to give it up.

Here are some constructive strategies you can use, starting tomorrow. Don't wait
for your birthday or Christmas, New Year's Eve or Ramadan. Do it now!

* Think before you eat. Pause for a few seconds. Ask yourself whether this food
has some bang (nutrient-density) for its calories.

* Write down all that you consume for a period of 48 hours.

* Eat small amounts (200-300 calories) of nutrient-dense foods frequently (every
three hours). Do not wait until you are famished to eat. This is the surest way
to eat stupidly.

* Drink eight eight-ounce portions of cold fresh water every day. The same rule
applies to hydrating as to eating. Do not wait until you feel thirsty to drink.

You know almost all you need to know about exercise and nutrition. One of these
days, the light bulb will go on and you will make thoughtful eating and exercise
a part of your life.

Or you may choose to eat poorly and not exercise and stay fat and unhappy. Life
is all about choices. Sometimes, slow death is a choice as well.



------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 138
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. ANN: Special Thanksgiving Themes This Month! (Jamie R)
    2. Healthy habits (Jamie R)
    3. Holidays vs. diet (Jamie R)
    4. These sweets go easy on sugar, fat (Jamie R)


----------------------------------------------------------------------

Message: 1
Date: Fri, 6 Nov 2009 21:12:40 -0800
From: Jamie R <craftncook@...>
To: My Cooking Lists:;
Cc: My Just Lists:;
Subject: [Healthy-Tastes] ANN: Special Thanksgiving Themes This Month!
Message-ID: <p06110426c71aaf75e61d@[66.81.221.141]>
Content-Type: text/plain; charset="us-ascii"

Hello!

Just a note from your listmom!

I adore holiday cooking and baking.  If you've been on my lists for over a year,
you know that we do special sharing on ALL lists at this time of year.

I encourage each and every list member to share their favorite holiday recipes
with the list.  For this special time of year, for holiday recipes, I suspend
strict list topic requirements.  If you want to share ANY family favorite
holiday recipes, please post them to the lists...and let us know why they are
special to your family.

I have two lists that are theme based, which means that recipes are posted daily
to a specific theme.  Starting this Sunday, we will be having a 2 1/2 week count
down to Thanksgiving, covering everything from soups and salads, all manner of
side dishes, TURKEY, dessert...and even what to do with leftovers.

These two lists are Recipe-Riot and Mastercook-Categories.  If you'd like to
subscribe to either list to get lots of great holiday recipes, just join by
sending an e-mail to:

      Recipe-Riot-request@...

          OR

      Mastercook-Categories-request@...

.... and put

      SUBSCRIBE

... in the Subject

Or just go to http://www.cooking-lists.com

...and follow the subscription procedures there!

I will be approving new members on Saturday night...so be sure to sign up soon
so you don't miss a recipe!

Recipe-Riot is for recipes of all types...of any kind...at any time.

Mastercook-Categories is for those who like to use Mastercook software; the
recipes on this list will import into that software easily.

Regards,
Jamie



------------------------------

Message: 2
Date: Fri, 6 Nov 2009 21:19:29 -0800
From: Jamie R <craftncook@...>
To: Clipping-Cooking@...,
	 Healthy-Tastes@..., Simply-Sides@...,
	 allholidays@YahooGroups.com
Subject: [Healthy-Tastes] Healthy habits
Message-ID: <p0611042fc71ab35dd09a@[66.81.221.141]>
Content-Type: text/plain; charset="us-ascii"

Detroit News

Saturday, November 22, 2008

Healthy habits

Looking for a new idea for this year's Thanksgiving feast? Carrots and
cranberries is a colorful side dish that complements roast turkey, chicken or
even pork. Combine 1 grated apple with 1 cup washed, fresh cranberries; 4 cups
julienned carrots; 4 tablespoons light brown sugar; 1/2 teaspoon salt; and 1/2
cup apple cider in a buttered casserole dish. Dot with 2 tablespoons butter and
bake at 350 degrees for about 40 minutes or until carrots are tender, stirring
once. Serves 6.



------------------------------

Message: 3
Date: Fri, 6 Nov 2009 21:20:06 -0800
From: Jamie R <craftncook@...>
To: Clipping-Cooking@...,
	 Healthy-Tastes@...,
	 info-ideas-tips-n-tricks@...
Subject: [Healthy-Tastes] Holidays vs. diet
Message-ID: <p0611042dc71ab35dd088@[66.81.221.141]>
Content-Type: text/plain; charset="us-ascii"

Detroit News

Tuesday, November 25, 2008

Holidays vs. diet
Marjie Gilliam / Cox News Service

For those with weight-loss goals, the holidays can present special challenges,
with an increased focus on food and drink and greater potential for missed
workouts.

In fact, many people put off starting a fitness program during the last few
months of the year, believing that they will be so busy that their chances of
success would be small.

We all want to enjoy ourselves during the holidays, but know that it can be easy
to get caught up in the excitement and fun of parties and family get-togethers
and forget how much food we are consuming. Foods eaten just before and after
holiday meals, such as appetizers, snack foods, drinks and desserts, account for
one-third of all holiday calories. Some tips:

Focus more on what you can eat instead of what you can't. Depriving yourself of
all treats is not necessary and rarely works out for the best, so your plan
should include permission to indulge, but in small amounts.

The majority of your diet should be healthy choices, foods that benefit you, and
luckily, traditional holiday meals give us a variety of great options.

* Roast turkey is a great choice, high in protein and with little fat, provided
you forego eating the skin. It is a good source of zinc, selenium, B3 (niacin),
vitamins B6 and B12 -- all essential for energy production. A 3.5-ounce serving
of skinless roasted turkey breast has only 115 calories.

* Cranberries are extremely low in calories at just 25 in a half cup, and are a
very good source of vitamin C and fiber. When compared to 19 other common
fruits, cranberries were found to contain the highest level of antioxidant
phenols.

* Pumpkin is high in fiber, low in fat and low in calories. One-half cup of
cooked pumpkin contains only 25 calories, less than 1 gram of fat, 281
milligrams of potassium and 1,325 milligrams of vitamin A. One study by the USDA
showed that diets high in pumpkin tended to curb the appetite, while supplying
high nutritional benefit for the number of calories consumed. Pumpkin seeds can
be roasted and eaten as snacks, and are a good source of magnesium, iron,
manganese, copper, protein, monounsaturated fat and zinc.

* Sweet potatoes are one of the most nutritious vegetables you can find. Low in
calories, they are an excellent source of vitamin A (beta-carotene) and vitamin
C, and a good source of fiber, manganese, copper, biotin, and vitamins B2, B5
and B6. A small baked sweet potato has about 110 calories.

* Tossed salad, cooked or raw vegetables, and fruit are always great choices if
you are trying to slim down. These carbohydrates are high in vitamins and
minerals, a great source of fiber and are low in fat and calories. When it comes
to salad dressing, choosing fat-free or lighter versions will help you cut back
on fat and calories.



------------------------------

Message: 4
Date: Sat, 7 Nov 2009 00:07:24 -0800
From: Jamie R <craftncook@...>
To: Clipping-Cooking@..., Home-Bakery@...,
	 Healthy-Tastes@...
Subject: [Healthy-Tastes] These sweets go easy on sugar, fat
Message-ID: <p0611043bc71ad914a76b@[192.168.1.108]>
Content-Type: text/plain; charset="us-ascii"

Healthy: These sweets go easy on sugar, fat

By Mary Constantine
Wednesday, November 7, 2007 in the Knoxville News

If you are mindful of sugar and fat intake, there are plenty of cookie recipes
available to satisfy your sweet tooth while maintaining your lifestyle. Maybe
some of these recipes will whet your appetite:


Almond buttons

1/2 cup granulated sugar
1/4 cup all-purpose flour
1/4 teaspoon salt
7 ounces almond paste, crumbled
2 egg whites, room temperature
32 whole blanched almonds

Preheat oven to 350 degrees. Line two baking sheets with parchment paper and set
aside. Combine sugar, flour and salt in medium bowl and whisk to mix well. Set
aside. Combine almond paste and egg whites in large bowl and beat at medium
speed, about 3 minutes or until mixture is smooth. Gradually beat in sugar
mixture.

Drop mounds of dough, about 2 teaspoons each, on prepared baking sheet. Place
them about 1 inch apart. Gently press almond into each cookie. Bake 12-14
minutes or until edges of cookies are lightly browned. Cool on baking sheet on
wire racks for 2 minutes. Remove from baking sheet and cool on wire racks.

Cookies can be stored covered in airtight container at room temperature up to 4
days. Yield: 32 cookies.

Approximate values per serving (2 cookies): 106 calories, 5 grams total fat (0
grams saturated), 0 milligrams cholesterol, 2 grams protein, 14 grams
carbohydrates, 1 gram dietary fiber, 11 grams sugar and 44 milligrams sodium.
Exchanges: 1 carbohydrate, 1 fat.


Gingerbread cookies

6 cups all-purpose flour
1 tablespoon plus 1 teaspoon ground ginger
1 tablespoon plus 1 teaspoon ground cinnamon
1 1/2 teaspoons ground cloves
1 teaspoon salt
1 teaspoon baking soda
1/2 teaspoon baking powder
2 sticks (1 cup) unsalted butter, room temperature
1 cup granulated Splenda
2 large eggs, room temperature
1 cup unsulfured molasses
3 tablespoons water

Sift together flour, ginger, cinnamon, cloves, salt, baking soda and baking
powder into bowl; set aside. Beat butter and Splenda in large bowl with electric
mixer on high speed until combined, about 1 minute. One at a time, beat in eggs
while mixing well after each addition. Beat in molasses and water. Gradually
stir in flour mixture to make stiff dough. Divide dough in half and put each
portion in zippered plastic bag. Refrigerate until well-chilled, at least 2
hours or overnight.

Position racks in center and upper third of oven. Preheat oven to 350 degrees.

Remove dough from refrigerator. If too hard to roll out, let stand at room
temperature for a few minutes, until pliable. Working with one portion of dough
at a time, unwrap dough and place on lightly floured work surface. Lightly flour
top of dough and roll to slightly less than 1/4 inch thick. Cut into desired
shapes with cookie cutters. Place cookies 1 inch part on ungreased baking
sheets. Bake until lightly browned on bottoms, 8-10 minutes. Let cool briefly on
baking sheet, transfer to wire racks and let cool completely. Decorate as
desired. Yield: 4 dozen cookies.

Approximate values per 1 (2-inch) cookie: 100 calories, 3.5 grams total fat (2
grams saturated), 15 milligrams cholesterol, 2 grams protein, 16 grams
carbohydrates, 0 grams dietary fiber, 4 grams sugar and 75 milligrams sodium.
Exchanges: 1 starch, 1 fat.


Lemony oat drops

1 1/2 cups quick-cooking oats
1/2 cup (67 percent) vegetable-oil butter-flavored spread, melted and cooled
3/4 cup granulated sugar
1 teaspoon all-purpose flour
1 teaspoon baking powder
1/4 teaspoon salt
1 large egg, lightly beaten
1/2 cup sliced almonds
1 tablespoon fresh grated lemon zest
1 teaspoon vanilla extract

Preheat oven to 325 degrees. Line baking sheets with parchment paper and set
aside. Combine oats and butter-flavored spread in large bowl and stir to mix
well. Add remaining ingredients and stir until moistened. (Don't panic. Dough
will be very thin but holds up just enough to bake into moist, chewy cookie.)
Drop mounds of dough, 2 level teaspoons each, 2 inches apart, onto prepared
baking sheets. Bake 10-12 minutes, or until edges of cookies are lightly
browned.

Cool cookies on baking sheets on wire racks for 2 minutes. Remove cookies from
baking sheets and place on wire racks and cool completely. Cookies can be
covered in airtight container and stored at room temperature up to 2 days.
Yield: 40 cookies.

Approximate values per 2 (1 1/2-inch) cookies: 104 calories, 5 grams total fat
(1 gram saturated), 11 milligrams cholesterol, 2 grams protein, 12 grams
carbohydrates, 1 gram dietary fiber, 8 grams sugar and 87 milligrams sodium.



------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 137
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. Healthy foods join the curriculum at a growing number of
       preschools and day care programs (Jamie R)


----------------------------------------------------------------------

Message: 1
Date: Fri, 30 Oct 2009 15:02:43 -0700
From: Jamie R <craftncook@...>
To: Clipping-Cooking@..., Meat-Lovers@...,
	 Simply-Sides@..., Home-Bakery@...,
	 Healthy-Tastes@...
Subject: [Healthy-Tastes] Healthy foods join the curriculum at a
	 growing number of preschools and day care programs
Message-ID: <p0624081cc7110ee37888@[192.168.1.104]>
Content-Type: text/plain; charset="iso-8859-1" ; format="flowed"

Sacramento Bee

Healthy foods join the curriculum at a growing number of preschools
and day care programs

Published Wednesday, Oct. 21, 2009

A slight smell of yeast hangs in the air as chef Steve Magana
hurriedly stretches whole-wheat pizza dough onto cookie sheets.

He ladles homemade marinara -- a hearty blend of organic pur?ed
vegetables -- onto the dough and sprinkles over it a mix of cheddar
and Monterey Jack cheese and generous portions of turkey sausage and
basil.

The midday meal is being prepared for a crowd of hungry but finicky
eaters who won't take "it's not ready yet" for an answer. They have a
pressing engagement after lunch: nap time.

Before that blessed event, however, Magana must get lunch out to 93
preschoolers, toddlers and infants, and although today's lunch is
pizza, there's no way you could call it "kid food."

The Sacramento Montessori School and several other early-childhood
programs in the region are exposing children to a wide array of fresh
foods, carefully crafted to expand pint-size culinary horizons.

Magana uses organic fruits and vegetables grown in an on-site garden
tended by the children with a little adult help. He shops for such
ingredients as goat cheese and cr?me fra?che, and high-quality
proteins at the Sacramento Natural Foods Co-op. Lunches feature such
dishes as brown rice turkey risotto and saut?ed squash, tri-tip
sandwiches, turkey and spinach strata.

Think more Jamie Oliver, less Oscar the Grouch.

One of the children's favorite dishes is Magana's pozole, a Mexican
stew that usually calls for chilies, but Magana has adapted it for
his diners' palates by using lemon to add acidity.

"They call it popcorn soup," he said, grinning proudly.

A connection to food

The school's effort isn't just filling tummies. It's helping the
children develop good food choices for life, said Shauna Schultz, a
registered dietitian who works in California State University,
Sacramento's, student health services.

"Kids spend a good amount of their week in day care and preschool, so
if eating healthy and trying new things becomes normal for them, then
it's something that will hopefully develop into a habit," she said.

At Children's Caring Connection in West Sacramento, the food policy
is stringent, but with purpose.

Breakfasts are usually hot oatmeal with fresh-cut apples, raisins and
cinnamon. Cold cereal is off limits.

"Once we start (loosening) our standards, it's easy to just drop
them," said owner Julie Jenkins Sathe. "Sure, it's easy to pick up
bagels, but then in three months we'd be picking up something that
looks a lot like a cupcake."

The day care and preschool, attended by about 35 children, uses fresh
fruits and vegetables from farmers markets and local supermarkets,
and goes to extra lengths, such as making its own spaghetti sauce, to
cut down on added salt and sugar.

"It's a matter of trying to eat as clean as possible, free of
chemicals," she said.

Fruit kebabs, homemade chicken soup and salad are among popular meal offerings.

Wait: Salad and preschoolers?

Surely Sathe fibs.

"It's the one time in their lives that peer pressure is a really good
thing," she said.

The lessons of sustainability, while extremely valuable, can be cost-
prohibitive, however.

It was only in the past eight months that Stephanie Levenhagen was
able to afford to plant an organic garden to sustain her Curtis Park
preschool, Great Beginnings.

"It's definitely been worth the investment," she said. "I think the
kids are healthier. I think their immune systems are stronger."

Salads were on the menu for two weeks when a bounty of lettuce
arrived. Strawberries were an instant hit, as was basil.

"The kids connect with it more -- it's that idea of 'I grow it; I
pick it; I eat it,' " Levenhagen said. "There's a real connection to
their food."

Proof in empty plates

On a recent day at Sacramento Montessori, several toddlers played in
the garden, picking herbs and following after Julie Steele, co-owner
of Peas and Harmony, which designed and tends to the organic garden.

One little girl clutched a small, red ball, holding it tight to her
chest as she wandered. Upon closer inspection, the ball was revealed
to be a tomato.

"They want to eat the vegetables right out here," Steele said.

That day, the children settled for a snack of Bosc pears and crackers
while Magana readied the pizzas for lunch.

It was worth the wait.

The squash-and-carrot pur?e in the marinara gave a slight sweetness
to the sauce and paired well with the crumbled turkey topping.

Gracie Davis, 4, ate two slices enthusiastically.

"I have big pieces," she said.

A mild row ensued at the table as the children bickered over who
would get the slightly larger rectangle of pizza among the pieces in
the serving dish. A teacher quickly diffused the battle. Peace
restored, the children returned to eating.

Liya Meyer, 3, proclaimed the sauce her favorite part.

"It's really good," she said.

The tiny kitchen and short amount of prep time present a daily
challenge, but Magana said he loves the variety of cooking for the
kids. For him, the tiniest things yield the biggest reward.

"I love getting to leave the kitchen to go eat with the kids," he
said. "That's the best part."


Chef Steve's super brownies
Prep time: 30 minutes
Cook time: 30 to 35 minutes
Serves: Yields 20 brownies

8 ounces dark chocolate, chopped
1/2 cup vegetable oil
1/4 cup fresh spinach
1/4 cup fresh blueberries
1 cup organic blue agave
1 cup pure maple syrup (the good stuff, not pancake syrup)
4 eggs, room temperature
2 teaspoons vanilla extract
1 1/2 cups raisins
1 1/2 cups all-purpose flour
1/2 teaspoon salt

Preheat the oven to 350 degrees Fahrenheit. Spray an 11-by-18-inch
sheet pan with baking spray and sprinkle flour on the pan. Melt the
chocolate with the oil in a bowl set over a pot of boiling water. Set
aside.

Place the spinach and blueberries in the blender and blend until
smooth, adding a little water if necessary.

Combine the agave and maple syrup in a mixing bowl and add the eggs.
Beat the ingredients until well mixed on a medium setting or at a
steady pace until smooth by hand. Add vanilla extract, raisins,
chocolate mixture and blueberry-spinach pur?e; mix on medium just
until evenly blended.

Sift the flour and salt into the mixture and stir until completely
blended. Place the batter in the pan and even out the top with a
rubber spatula or spoon.

Bake the brownies for 30 to 35 minutes, until you can stick a
toothpick or knife in the center and it comes out clean. Place pan on
wire rack or wooden cutting board to cool.

Nutritional information not available because blue agave is not in database.


Stevie's chicken pozole
Prep time: 20 minutes
Cook time: 1 hour, 45 minutes
Serves: 8

This recipe is courtesy of chef Steve Magana at Sacramento Montessori School.

1 29-ounce can Mexican white hominy
3 tablespoons sea salt, plus more to taste
1 quart chicken stock
5 quarts water
6 chicken thighs, skin removed
2 cups fresh-squeezed lemon juice
1 white onion, peeled and cut in half
4 garlic cloves, peeled (leave whole)
Chili powder, to taste

Pour hominy in a colander and rinse with cold water.

Place hominy in a large cooking pot with the salt; add chicken stock
and water. Add the chicken and the fresh- squeezed lemon juice while
stirring the hominy.

Add the onion halves and whole garlic, ensuring they all stay on top
of the hominy.

Cook hominy mixture covered over high heat until it reaches a boil,
then drop to a medium heat so the hominy stays at a simmer for 1 1/2
hours. Remove onion halves and garlic resting on top of the hominy.

Taste and add the chili powder and sea salt to your liking.

Serve pozole with whole chicken thighs or with bone removed.

Per serving using low-sodium chicken broth: 168 cal.; 14 g pro.; 21 g
carb.; 3 g fat (1 sat., 1 monounsat., 1 polyunsat.); 45 mg chol.;
2904 mg sod.; 3 g fiber; 3 g sugar; 19 percent calories from fat.


Potato strata
Prep time: 25 minutes
Cook time: 35 minutes
Serves: 10

This recipe is courtesy of chef Steve Magana of Sacramento Montessori School.

6 eggs
1 1/2 cups milk
3 russet potatoes, peeled and cut into about 1/2-inch pieces
3 cups shredded cheddar cheese
8 ounces French bread, crust removed and cut into 1-inch cubes

Preheat oven to 375 degrees. Place 2 quarts water in a small saucepan
on the stove, cover with a lid and bring to a boil.

Place potato pieces in boiling water and cover. (Whether it's boiling
or not -- we just want to release starch and cook them halfway.)

Break the eggs into a bowl and add the milk. Beat the eggs and milk
together. Add the bread, cheese and the cooked potatoes. (The
potatoes should not have a crunch, but should also not just melt in
your mouth). Mix briefly with a spatula to coat all ingredients.

Spray a pan or deep baking dish with nonstick cooking spray and add
potato mixture.

Cover with foil and bake for 25 minutes or until the center firms up
and a toothpick inserted in center comes out clean. Remove foil and
cook for an additional two minutes to develop golden color.

Per serving: 311 cal.; 16 g pro.; 25 g carb.; 16 g fat (9 sat., 5
monounsat., 1 polyunsat., 1 other); 168 mg chol.; 407 mg sod.; 1 g
fiber; 3 g sugar; 47 percent calories from fat.


Cucumber tomato salad
Prep time: 25 minutes
Serves: 30 preschool children or 8 to 10 adults

This recipe is a favorite with the preschoolers and toddlers at
Caring Connection Children's Center in West Sacramento.

2 cucumbers, peeled and cubed

5 fresh ripe tomatoes, cubed

1 green onion, chopped

Pinch chopped fresh parsley

1 tablespoon mayonnaise

Juice from 1/2 fresh lemon

Black pepper to taste

Place the chopped vegetables and parsley in a large bowl. In a
separate bowl, stir the mayonnaise, lemon juice and black pepper to
combine. Pour the mayo mixture into the vegetables and stir to coat
evenly. Chill and serve.

Per serving based on 8 adult servings: 45 cal.; 1 g pro.; 7 g carb.;
2 g fat (1 sat., 0 monounsat., 0 polyunsat., 1 other); 1 mg chol.; 21
mg sod.; 2 g fiber; 3 g sugar; 33 percent calories from fat.


Smart spaghetti sauce
Prep time: 15 minutes
Cook time: 30 minutes

Serves: 30 preschool children or 8 to 10 adults

This recipe is courtesy of Caring Connection Children's Center in
West Sacramento.

1 whole onion, chopped
1/2 bell pepper, chopped
10 fresh mushrooms, sliced
1 teaspoon minced garlic
1 to 2 tablespoons olive oil
1 pound lean ground beef, turkey or chicken, all fat drained, optional
1 14-ounce can stewed whole or diced tomatoes
1 14-ounce can tomato sauce
1 tablespoon Italian seasoning
Whole wheat spaghetti noodles
Grated Parmesan cheese

Brown onion, bell pepper, mushrooms and garlic in olive oil. Add
browned meat, if desired. Add diced tomatoes, tomato sauce and
Italian seasoning. Simmer 20 minutes or longer.

Serve over spaghetti noodles and sprinkle with grated parmesan
cheese, if desired. For children, put cheese in bowl along with small
spoon. Allow them to sprinkle their own.

Per serving, sauce only, based on 8 adult servings: 60 cal.; 2 g
pro.; 10 g carb.; 2 g fat (1 sat., 1 monounsat., 0 polyunsat.); 0 mg
chol.; 411 mg sod.; 2 g fiber; 3 g sugar; 26 percent calories from
fat.



------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 136
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. DIABETIC OATMEAL LACE PENNIES (Richard Lee Holbert)


----------------------------------------------------------------------

Message: 1
Date: Fri, 30 Oct 2009 09:00:36 -0500
From: Richard Lee Holbert <rlhintexas@...>
To: Richard Lee Holbert <rlhintexas@...>
Subject: [Healthy-Tastes] DIABETIC OATMEAL LACE PENNIES
Message-ID: <4AEAF184.70806@...>
Content-Type: text/plain; charset=ISO-8859-1; format=flowed

DIABETIC OATMEAL LACE PENNIES

Yield: About 5-1/2 dozen cookies

Source: "Quick and Easy Low-Carb Cooking" by Nancy Hughes
Via The Diabetic Gourmet Daily Recipe Mailer

INGREDIENTS

1 cup old-fashioned rolled oats
1 cup granulated sugar
3 tablespoons all-purpose flour
1/4 teaspoon baking powder
1/2 teaspoon salt
1 egg, beaten
1/2 cup margarine or butter, melted
1/2 teaspoon vanilla

DIRECTIONS

Preheat oven to 350 degrees F. Line cookie sheet with foil, bright side up.
In a bowl, mix together oats, sugar, flour, baking powder and salt.
In another bowl, beat egg, margarine and vanilla.
Add flour mixture and mix well. (If dough seems too soft, chill for 15 to 20
minutes to firm.)
Drop by rounded teaspoonfuls, about 2 inches apart, onto prepared cookie sheet.
Bake in preheated oven
for 8 to 10 minutes. Cool for 2 minutes on foil, then transfer to wire racks to
cool completely.

Nutritional Information Per Serving (1 cookie):

Calories: 32, Fat: 2 g, Carbohydrate: 4 g, Fiber: 0 g,
Protein: 0 g, Sodium: 32 mg, Cholesterol: 7 mg

Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Fat

1 WW Point




------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 135
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. For 5770, Think 'Better Eating Plan' (Jamie R)


----------------------------------------------------------------------

Message: 1
Date: Thu, 29 Oct 2009 00:31:32 -0700
From: Jamie R <craftncook@...>
To: Clipping-Cooking@...,
	 info-ideas-tips-n-tricks@...,
	 Healthy-Tastes@...
Subject: [Healthy-Tastes] For 5770, Think 'Better Eating Plan'
Message-ID: <p0624080dc70eefc9aa8e@[66.81.221.141]>
Content-Type: text/plain; charset="iso-8859-1" ; format="flowed"

Jewish Exponent

For 5770, Think 'Better Eating Plan'
October 15, 2009

For many families, making small changes in menu choices can make a
huge difference in a family's long-term heart health.

For example, one of the best ways to reduce the risk for developing
cardiovascular disease and other heart conditions is to eat less junk
food and add more nutritious foods to their daily diet. In today's
time-starved world, the importance of eating healthy meals is often
overlooked.

To help make healthy eating easier, here are some simple tips to
start your "makeover":

* Aim to eat at least 2 cups of fruit and 2 to 21/2 cups of
vegetables every day. Produce is packed with vitamins, minerals,
fiber and other essential nutrients, and it's virtually fat- and
cholesterol-free.

* Pay attention to portion sizes and preparation methods. Try
grilling, baking, poaching and saut?ing, for example, instead of
deep-frying.

* Try to eat fish at least twice a week. Research shows that eating
salmon, trout and herring -- all of which contain omega-3 fatty acids
-- may help lower your family's risk for coronary artery disease.

* When preparing lunches, make sandwiches with whole-grain breads.
Chicken and turkey are good, lower-fat choices, while nonfat
mayonnaise or better yet, mustard, makes a good spread. Be sure to
pack some baby carrots or grape tomatoes, as well as a piece of
fruit. Healthy beverage alternatives include water, seltzer and
nonfat milk.

* Cut back on high-fat foods containing partially hydrogenated
vegetable oils, trans fat and saturated fat. Use liquid vegetable
oils and soft margarines in place of hard margarine or shortening.
Limit cakes, cookies, pastries, muffins, pies, oversized bagels and
doughnuts.

* Prepare foods with little or no added salt. Aim to eat less than
2,300 mg of sodium per day.

* Eat a filling meal before shopping for groceries. Make a list first
-- and then stick to it.

* Shop for foods that are close to their natural state, like fresh or
frozen fruits and vegetables.

* If you must order fast-food meals, study the nutritional guides
available at most of these restaurants and choose the best foods.
Heart-healthy options include salads with nonfat or low-fat
dressings, and sandwiches with lots of fresh vegetables.

* Make a real attempt to avoid all sweetened drinks, including sodas,
teas, punches, sports beverages and even juices. Especially avoid
anything sweetened with fructose or high-fructose corn syrup, as
there is research suggesting that these ingredients actually increase
appetite for fatty foods and total calories.



------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 134
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. Valuing tomatoes (Jamie R)


----------------------------------------------------------------------

Message: 1
Date: Mon, 26 Oct 2009 15:07:41 -0700
From: Jamie R <craftncook@...>
To: Clipping-Cooking@...,
	 info-ideas-tips-n-tricks@...,
	 Healthy-Tastes@...
Subject: [Healthy-Tastes] Valuing tomatoes
Message-ID: <p0624080bc70bcc88a3d8@[66.81.221.141]>
Content-Type: text/plain; charset="us-ascii" ; format="flowed"

Monterey County Herald

Valuing tomatoes

Barbara Quinn On Nutrition
Updated: 10/07/2009 01:28:47 AM PDT

The following was written by Rochelle Werner, a senior at Monterey
High school in the Monterey Academy of Oceanographic Sciences (MAOS)
program. Rochelle plans to study nutrition sciences in college.

Would you mind taking some of these tomatoes?" a neighbor asked me at
a picnic. "I already have too many at home and then some more that
need to be picked." I looked at the platter of tomatoes that was now
half gone. I already had a couple at home, but these tomatoes were
good-sized, deep-red and homegrown. Needless to say, the temptation
was too great. I smiled sweetly and said, "Thank you! These look
really delicious." After all, that's what good neighbors do - eat
each other's food and offer compliments.

But, to no surprise, tomatoes do more than just wake up the tastebuds
or fill the stomach; tomatoes contain substances that may protect the
body from ultra-violet (UV) light damage. Excess sun exposure
increases the risk of developing skin cancer. About 1 million people
are diagnosed with skin cancer each year. And the Centers for Disease
Control estimates that one in five Americans will be diagnosed with
skin cancer in their lifetime.

While humans have few natural defenses against the sun's harmful
rays, plants provide their own protection from the sun. The plant
cell called a chloroplast specializes in capturing the sun's energy
and converting it into sugar, while limiting exposure to harmful
rays. Carotenoids - antioxidant substances that occur naturally in
plants - absorb excessive light that could damage the chloroplast,
especially when the light reacts with oxygen. This process can also
produce reactive substances called free radicals that damage normal,
healthy cells. Fortunately, antioxidants in plant cells stabilize
these free radicals. Plants have many different types of
antioxidants, including lycopene, the chemical that gives tomatoes
its red color.

In humans, free radicals are produced every day as we live and
breathe. Sun exposure can produce free radicals, as can smoking and
pollution. Besides damage to our skin, these unstable oxygen
molecules in the body are associated with various health defects such
as cancer, cardiovascular disease, Alzheimer's disease and cataracts.
Fortunately we can obtain antioxidants from foods in our diet.
Tomatoes and other brightly-colored fruits and vegetables are the
main sources of these protective substances.

Dermatologists warn that the sun's harmful UV rays can still reach us
on cloudy days, so the benefits of consuming antioxidant-rich plant
foods like tomatoes provide health benefits year-round. The benefits
are not only in whole tomatoes but also in processed tomatoes such as
canned tomatoes and tomato paste. In fact, according to the the
International Journal for Vitamin and Nutrition Research, tomato
paste and other processed tomato products may protect human skin even
more than fresh, whole tomatoes. Cooking tomatoes breaks down cell
walls, which increases the amount of lycopene available to the body.

I'll have to remember to make some tomato soup this fall.

Thank you, Rochelle!



------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 133
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. DIABETIC RASPBERRY CRUNCH (Richard Lee Holbert)


----------------------------------------------------------------------

Message: 1
Date: Sat, 24 Oct 2009 10:02:23 -0500
From: Richard Lee Holbert <rlhintexas@...>
To: Richard Lee Holbert <rlhintexas@...>
Subject: [Healthy-Tastes] DIABETIC RASPBERRY CRUNCH
Message-ID: <4AE316FF.3040206@...>
Content-Type: text/plain; charset=ISO-8859-1; format=flowed

DIABETIC RASPBERRY CRUNCH

Yield: 48 cookies

Source: "The Diabetic Dessert Cookbook" by Coleen Howard
Via The Diabetic Gourmet Daily Recipe Mailer

INGREDIENTS

1/2 cup fresh raspberries, crushed
1 cup margarine
1 cup sugar substitute
2 teaspoons vanilla extract
2 egg yolks
2-1/2 cups sifted flour
1 cup chopped pecans

DIRECTIONS

Place the raspberries in a blender. Blend at low speed until
raspberries are crushed but not liquid. Place the margarine,
sugar substitute, vanilla and egg yolks in a bowl.

Beat at high speed until light and fluffy. Gradually stir in
the flour as you continue to beat. When completely blended,
shape into a ball and place in a plastic bag or plastic wrap.
Put in the refrigerator and leave for 4 hours.

Preheat oven to 300 degrees F. Remove the dough from the
refrigerator. Shape the dough into 1" balls. Place the balls
on a cookie sheet 1-1/2" apart. Using a wooden spoon, make
an indentation in the center of each cookie.

Fill each cookie with 1 teaspoon of fresh, crushed raspberries.
Sprinkle pecans over each cookie after filling it with
raspberries. Bake the cookies for 20 minutes.
Remove to cooling racks.

Nutritional Information Per Serving (1 cookie):

Calories: 55.9; Carbohydrate: 5.24 g; Cholesterol: 8.88 mg;
Fat: 3.45 g; Fiber: .339 g; Protein: 1.06 g; Sodium: 20 mg

Diabetic Exchanges: 1/3 Bread/Starch, 1 Fat

1 WW Point




------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 132
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. Baked, stuffed or pureed, squash is full of nutrients (Jamie R)
    2. Cranberry-Walnut Quinoa Salad (Jamie R)


----------------------------------------------------------------------

Message: 1
Date: Fri, 23 Oct 2009 01:48:39 -0700
From: Jamie R <craftncook@...>
To: Clipping-Cooking@...,
	 Simply-Sides@..., Vegetarian-For-All@...,
	 Healthy-Tastes@...
Subject: [Healthy-Tastes] Baked, stuffed or pureed, squash is full of
	 nutrients
Message-ID: <p062408c1c70718acdc71@[192.168.1.104]>
Content-Type: text/plain; charset="iso-8859-1" ; format="flowed"

La Crosse Tribune

500 Club: Baked, stuffed or pureed, squash is full of nutrients

By Sara Ashbeck and Jennifer Wood | Gundersen Lutheran registered
dietitians | Posted: Sunday, October 11, 2009 12:05 am

Fall is here and along with the changing color of the leaves, a
variety of fall-colored produce also has arrived.

Pumpkins and other winter squash, such as acorn, butternut and
Hubbard, have started adorning store shelves. These fall wonders come
in a variety of shapes and sizes. They can be round, elongated,
scalloped or pear-shaped and have colors ranging from green to golden
yellow to brilliant orange.

Most winter squash are vine-type plants, botanically classified as
fruit, which are harvested once the cool weather of fall sets in.
Nutritionally speaking, squash is classified as a starchy vegetable.
Inside, you will find deep yellow to deep orange flesh that is full
of healthy nutrients such as fiber, thiamin, vitamin B6, potassium
and folate.

Other antioxidants such as beta carotene, lutein, vitamin C and
vitamin A also are found, along with protective phytochemicals that
may reduce the risk of cancer.

When purchasing, choose squash that are firm, well-shaped and fairly
heavy for their size. Avoid squash with nicks or soft spots on the
skin. Once purchased, squash can be stored in a cool, dark,
well-ventilated area for up to six months depending on the variety.
If cut in half, store in the refrigerator covered in plastic wrap for
only a few days.

Winter squash have hard, thick skins so it's easier to cook them with
the skin on and then remove the skin once the squash is finished
cooking. Squash is very versatile and can be used in a variety of
ways.

One of the easiest ways to enjoy squash is to cut them in half, scoop
out the seeds and place the halves, cut side down, on a
microwave-safe plate. Microwave squash on high for 15 minutes or
until soft. When done, scoop out the squash, mash and enjoy with a
little butter and brown sugar.

Cooked and cooled squash can be pureed in a blender until smooth and
used just like canned pumpkin in recipes. Freeze pureed squash in
two-cup portions to use in recipes within six months.


Apple-Stuffed Acorn Squash

1 cup chopped tart cooking apples (peel may be left on)
1/4 cup brown sugar, packed
1 tablespoon butter, melted
1/4 teaspoon ground cinnamon
1 medium acorn squash, halved and seeded
1 tablespoon chopped pecans

In a medium bowl, stir apples, brown sugar, butter and cinnamon to
coat. Place squash cut side up in an 8-by-8-inch microwave-safe
baking dish. Fill each squash half with half of the apple mixture.
Cover loosely with plastic wrap and microwave on high for about 20
minutes or until squash is soft. Sprinkle with pecans before serving.
Makes 2 servings.

Per serving: 300 calories, 9 grams fat, 2 grams protein, 59 grams
carbohydrate, 5 grams fiber, 55 milligrams sodium.


Boiled Spaghetti Squash with Garlic Butter

1 whole spaghetti squash
1 tablespoon salt
1 tablespoon butter
3 to 4 cloves minced garlic
2 tablespoons fresh chopped parsley
2 tablespoons grated Parmesan cheese
Salt and pepper to taste

Rinse the squash and cut a hole in each end so the heat can reach the
middle. Place the squash in a large pot and cover with water and
salt. Bring water to a boil, cover and reduce heat to simmer. Cook for

25 minutes or until the skin feels tender. Cut in half, remove the
seeds and remove the flesh with a fork. In a saut? pan, cook the
garlic and butter on medium heat for 2 minutes. Add the squash and
toss gently. Add a sprinkle of salt and pepper and place on a serving
platter. Top with parsley and Parmesan and serve immediately. Makes 8
(1/2-cup) servings.

Per serving: 51 calories, 2 grams fat, 7 grams carbohydrate, 1 gram
fiber, 2 grams protein, 265 milligrams sodium.



------------------------------

Message: 2
Date: Fri, 23 Oct 2009 01:55:36 -0700
From: Jamie R <craftncook@...>
To: Clipping-Cooking@...,
	 Healthy-Tastes@..., Vegetarian-For-All@...
Subject: [Healthy-Tastes] Cranberry-Walnut Quinoa Salad
Message-ID: <p062408bec707189fd98a@[192.168.1.104]>
Content-Type: text/plain; charset="us-ascii" ; format="flowed"

La Crosse Tribune

Nutty grain quinoa is protein powerhouse

By Karen Bennett | Franciscan Skemp | Posted: Wednesday, September
30, 2009 12:10 am

Quinoa (pronounced KEEN-wa) is a newcomer to the list of superfoods.

This nutty-flavored grain is a nutritional giant with the highest
protein content of all the grains. Unlike wheat or rice, quinoa
contains a balance of essential amino acids, making it an unusually
complete protein source. It is also a good source of dietary fiber
and phosphorous and is high in magnesium and iron.

While quinoa may be new to American cuisine, its history goes back to
ancient origins. Six thousand years ago, it was one of three staple
foods of people in the Andes Mountains, along with maize and
potatoes. Today, most quinoa that is marketed is grown in these same
regions.

Quinoa is a highly versatile grain. It can serve as a hearty
breakfast cereal when mixed with honey, nuts or berries. When teamed
with vegetables, it makes an interesting pilaf or salad. It can be
added to soups and stews. Paired with fruit, it becomes a nutritious
dessert.

Quinoa is cooked much like rice, bringing two cups of water to a boil
with one cup of grain, covering at a low simmer and cooking for about

20 minutes. When it is cooked, the germ separates from the grain and
appears as a tiny curl. It is best cooked to the al dente stage. Like
rice, quinoa expands to three times its original volume. It is
recommended that quinoa be thoroughly rinsed before cooking to remove
its bitter-tasting coating.

Because quinoa is gluten-free, it may be used by those with celiac
disease. Check the label to be sure it has been processed in a
gluten-free facility before using. It is an excellent choice for
vegetarian diets as well.

In the following recipe, quinoa teams up with two other super foods,
cranberries and walnuts, to create a flavorful and colorful salad.


Cranberry-Walnut Quinoa Salad

1 cup quinoa
2 cups water
1/2 teaspoon salt
3/4 cup dried cranberries
1 cup frozen peas, thawed
1/4 cup chopped walnuts
1/4 cup sliced green onions
1/4 cup balsamic vinegar
1-1/2 tablespoons olive oil
2 cloves garlic, minced
Freshly ground black pepper

Rinse quinoa in several changes of water. Combine the water and salt
in a medium saucepan and bring to a boil over high heat. Add quinoa.
Reduce heat to a simmer, cover, and continue cooking until all water
is absorbed, about 20 minutes. Remove from heat, uncover, and allow
to cool for 15 minutes.

In a medium bowl, combine the cooked quinoa, dried cranberries, peas,
walnuts and green onions. Mix well. In a small bowl, whisk the
balsamic vinegar, olive oil and garlic until well blended. Pour over
the quinoa mixture. Toss until well blended. Season with salt and
pepper to taste. Chill in the refrigerator for at least 30 minutes
before serving.

Makes 6 servings.

Per serving: 234 calories. 8 grams total fat (1 gram saturated fat),
36 grams carbohydrate, 5 grams protein, 3 grams fiber.

Source: "Today's Dietitian," May/June 2007

Karen Bennett is a registered dietitian and certified diabetes
educator in the Diabetes and Nutrition Education Department a



------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 131
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. Nutritional snacking (Jamie R)
    2. Getting to the root of good nutrition (Jamie R)
    3. Take healthier steps to lessen risk of cancer (Jamie R)
    4. Guidelines important for diabetic diets (Jamie R)
    5. DIABETIC SOUTHWESTERN BRUSCHETTA (Richard Lee Holbert)


----------------------------------------------------------------------

Message: 1
Date: Wed, 21 Oct 2009 16:44:02 -0700
From: Jamie R <craftncook@...>
To: Clipping-Cooking@...,
	 info-ideas-tips-n-tricks@...,
	 Healthy-Tastes@...
Subject: [Healthy-Tastes] Nutritional snacking
Message-ID: <p06240828c7054b2ce02f@[192.168.1.104]>
Content-Type: text/plain; charset="us-ascii" ; format="flowed"

Canton Repository

Gary Knows: Nutritional snacking

By Gary Brown
CantonRep.com staff writer
Posted Oct 11, 2009 @ 12:00 PM

Pecans, they're good for you, says the National Pecan Shellers Association.

The association claims pecans are loaded with Vitamin E, plus 19
other vitamins and minerals. Here are the association's healthy
snacking ideas:

      * Wake up a salad with a handful of chopped pecans.

      * Sprinkle pecans on oatmeal.

      * Make whole wheat waffles and garnish with pecan halves.

      * Mix toasted pecan halves with popcorn.




------------------------------

Message: 2
Date: Wed, 21 Oct 2009 17:00:03 -0700
From: Jamie R <craftncook@...>
To: Clipping-Cooking@...,
	 info-ideas-tips-n-tricks@...,
	 Healthy-Tastes@...
Subject: [Healthy-Tastes] Getting to the root of good nutrition
Message-ID: <p06240817c7054ae0ce68@[192.168.1.104]>
Content-Type: text/plain; charset="us-ascii" ; format="flowed"

Long Beach Press-Telegram

STEVE BALDWIN: Getting to the root of good nutrition

By Steve Baldwin
Posted: 10/01/2009 09:41:40 AM PDT

Root vegetables are among the most underappreciated delights in a
food group only mothers and nutritionists seem to love.

After all, they are hard and starchy; you need to cook them so they
taste good. Plus, they are good for you, which must mean they don't
taste good, right?

Try again. Root vegetables such as carrots, jicama, potatoes,
rutabagas, radishes and turnips can be used in many different ways.
They are packed with good nutrition, and they are delicious.

The most popular root vegetable - indeed, the most popular vegetable,
period - is the potato. This is because it is usually eaten as the
ever-present (but less-than-healthy) french fry.

Don't get me wrong, I love good french fries. They are among my
favorite "sometimes" foods. But for many, they are a daily staple
rather than an occasional treat.

If you're a french fry fanatic, think about one serving of fries each
week rather than one each day. You'll still get to enjoy them, while
saving yourself a lot of calories, fat and salt.

Better yet, try making your own oven-baked sweet potato fries for a
delicious, nutritious alternative.

Slice sweet potatoes into strips, spray with nonstick cooking spray,
sprinkle with pepper, and bake at 425 degrees for 30 minutes, turning
them every 10 minutes with a spatula.

Sweet potatoes have fiber and are packed with vitamins A and C.

In fact, many root vegetables are a good source of vitamin C. And the
dietary fiber they provide helps food move through the digestive
tract and can help keep blood sugar levels steady.

Many root vegetables are grown and harvested in California, though
one of the most popular - jicama - is not. Daikon radishes are grown
here in abundance. Potatoes, turnips and parsnips are grown and
harvested here, as well, although parsnips are mainly grown in home
gardens.

Root vegetables have a long shelf life compared to most other
vegetables. American colonists relied on root vegetables because they
could be stored for months during long New England winters.

Thankfully, Southern California winters aren't nearly as harsh as
those in New England, but we can still benefit from the nutritional
power and hearty flavors root vegetables provide.

Toss chopped carrots or rutabagas into your next soup or stew. Use
potatoes as a main dinner entree, topped with other vegetables
(broccoli, cauliflower, carrots and/or squash) and shredded cheese.

Roasted root vegetables go great alongside fish or chicken. Cut your
favorites into pieces (a little larger than bite-sized), brush with
olive oil and sprinkle with salt and pepper, then bake at 400 degrees
for about 30 minutes or until soft.

Or try making this quick, delicious jicama-cucumber salad for your
family this weekend: Peel two medium-sized jicama roots, and then cut
them into 1/2-inch cubes. Toss them in a bowl along with two sliced
cucumbers, the juice from one lime and three teaspoons of chili
powder. The kids will love the crunchy, slightly spicy flavor.

Root vegetables are an inexpensive, healthy addition to your family's
dinner plate. You don't need to be a mother or a nutritionist to
appreciate that.

Steve Baldwin, M.S., R.D., is a nutrition network project director
with the Hawthorne School District's Nutrition Network Center. He can
be reached at stbaldwin@....



------------------------------

Message: 3
Date: Wed, 21 Oct 2009 23:54:28 -0700
From: Jamie R <craftncook@...>
To: Clipping-Cooking@..., Home-Bakery@...,
	 Healthy-Tastes@...
Subject: [Healthy-Tastes] Take healthier steps to lessen risk of
	 cancer
Message-ID: <p06240836c705ac079366@[192.168.1.104]>
Content-Type: text/plain; charset="us-ascii" ; format="flowed"

Nashua Telegraph

Published: Tuesday, October 13, 2009

Take healthier steps to lessen risk of cancer

Lynda Murray

October can be a scary month. The store shelves are brimming with
scary Halloween costumes. Magazines feature scary recipes for little
goblins and goblinettes. My favorite garden store even had a scary
witch stirring a cauldron at the entrance to the Halloween yard
decorations.

And last week, I had a questionable mammogram for the first time in
my life. Now that was really scary -- worse than the latest horror
flick.

"Can I get a retest today?" I anxiously asked over the phone. The
hospital got me in and I flunked again! I couldn't believe this was
happening to me. My aunt died of breast cancer, as did my maternal
grandmother. My nightmare was just unfolding. I was immediately
scheduled for more tests, such as an ultrasound. As I waited for the
technician, I thought about time -- time I might not be awarded
depending on the outcome. I needed more time to see my children, ages
6 and 8, grow up. More time to complete my bucket list.

I was one of the lucky ones. My ultrasound revealed cysts. But for
one in eight women, the diagnosis of breast cancer is not only scary,
but a frightening reality.

But it doesn't have to be that way. More than 70,000 cases -- a
booming 40 percent -- could be eliminated with lifestyle changes. The
American Institute for Cancer Research and the World Cancer Research
Fund examined the relationship between lifestyle and risk of
developing breast cancer. They looked at nearly 1,000 studies. The
study found that lifestyle changes may help prevent breast cancer.

Women tend to overestimate their genetic risk and severely
underestimate their lifestyle risk. With minimal lifestyle
modification, you don't have to be a statistic. There is so much you
can do to keep the scary diagnosis of breast cancer out of your life.

* Maintain a healthy weight: This is especially true following
menopause. Extra weight gain later in life is associated with
increased risk.

* Eat plant-based foods: Eat more plant foods, which are linked with
preventing breast cancer. The best choices include fruits,
vegetables, beans and whole grains. Fill two-thirds of your plate
with plant-based foods -- fruits, vegetables, whole grains and beans.
Include whole grains, canned tomato products and cruciferous
vegetables -- including cabbage, broccoli and cauliflower -- often,
as these foods may offer a protective effect against breast cancer.

* Move more: Women should get 30 minutes of physical activity each
day. According to the National Cancer Institute, women can reduce
their risk of dying from breast cancer by 25 percent with exercise.

* Limit alcohol: Women should limit their alcohol consumption to no
more than one drink each day or avoid it all together. Studies show
more than one drink increases the risk.

* Breastfeed baby: Breastfeeding lowers breast cancer risk.

Remember, monthly breast exams and annual mammograms are important
for early diagnosis and treatment of breast cancer. Schedule your
first screening exam at 40 if you have no family history of the
disease. Reduce first baseline exam to 30 if you have a positive
family history.

I have relatives who are afraid to get a preventative screening.
Living in fear is no way to go through life. Early detection is smart
and a way to make sense of the scariness. Schedule your mammogram
today.

Here is an easy pumpkin treat, perfect for autumn:

PUMPKIN ANGEL FOOD CAKE

Serves 14.

1 cup canned pumpkin

1 teaspoon vanilla extract

3/4 tablespoon pumpkin pie spice

1 (16-ounce) package one-step angel food cake mix

Fat-free whipped topping, such as Flaorite's TransZero

Cinnamon

In a large bowl, combine the pumpkin, vanilla and spice.

Prepare cake mix according to package directions.

Fold a fourth of the batter into pumpkin mixture. Gently fold in the
remaining batter. Gently spoon into an ungreased 10-inch tube pan.
Cut through batter with a knife to remove air pockets.

Bake at 350 degrees on the lowest oven rack for 38-44 minutes.
Immediately invert pan onto a wire rack; cool 1 hour. Run a knife
around sides of cake to remove. Garnish with whipped topping;
sprinkle with cinnamon, if desired.



------------------------------

Message: 4
Date: Wed, 21 Oct 2009 23:58:59 -0700
From: Jamie R <craftncook@...>
To: Clipping-Cooking@..., Meat-Lovers@...,
	 Healthy-Tastes@...
Subject: [Healthy-Tastes] Guidelines important for diabetic diets
Message-ID: <p0624082fc705abe98c88@[192.168.1.104]>
Content-Type: text/plain; charset="us-ascii" ; format="flowed"

Lawrence Journal-World

Guidelines important for diabetic diets

By Susan Krumm
September 30, 2009

Q: I wasn't able to go to your "What's Cookin' With Diabetes" class
the other night. Can you tell me what I should eat each day?

A: The answer depends on how much fuel your body needs for the work
you do each day, and on your health status in general. It's important
to ask your diabetes health care team, including your doctor, your
registered dietitian or your certified diabetes educator, to work
with to develop a personalized meal plan.

Your personal meal plan needs to tell you these three things:

* When to eat - includes what time of day and how many meals or
snacks to plan for.

* What to eat - means knowing which foods or food groups to include,
or how many grams of carbohydrates to eat. To know what to eat, your
meal plan could use one of several methods. For instance, you could
count carbohydrates, using either grams or carb choices (1 choice
equals 15 grams). Or you could use diabetic exchanges.

* How much to eat - involves knowing the portion size of each food to
eat. There are several lists out there that describe food portions
based on common items you might find around the house, such as a deck
of cards equals 3 ounces of meat.

All foods with calories contribute to blood glucose, some more than
others. Carbohydrates in foods affect you blood sugar the most. Part
of the protein and fats we eat also get changed into blood glucose.
So, to help keep your blood sugar controlled, control how many
carbohydrates you have at each meal. Remember, high carbohydrate
foods are all of the foods that are starchy, and all of the foods
that are sweet. High-carb foods are found in the grains, fruits and
milk groups. Some vegetables (the starchy ones, such as potatoes,
peas and corn) are also high in carbohydrates.

Smart choices for healthy eating includes choosing fruits,
vegetables, whole grains, and fat-free or low-fat milk or
calcium-rich products. Also, include lean beef, pork, chicken,
turkey, fish, beans, or eggs. Eat small amounts of nuts, seeds and
oils. Finally be sure to go easy on saturated and trans fats,
cholesterol, sodium, added sugars and alcohol.


Tortilla-Layered Southwest 'Lasagna'

1/4 cup finely chopped onion
1 garlic clove, minced
1/2 teaspoon cumin, or more if desired
1/2 teaspoon chili powder, or more if desired
1/4 teaspoon ground black pepper
2/3 cup cooked red kidney or pinto beans, cooked without salt, rinsed
and drained
4 ounces (about 3/4 cup) cooked chopped meat, without bones and
trimmed of fat,such as chicken, turkey, beef or pork
1/4 cup frozen sweet corn kernels
1/4 cup canned diced tomatoes with green chilies
2 corn or flour tortillas, about 6 inches in diameter
1/2 cup low-fat cottage cheese
1/4 cup shredded cheddar or colby cheese

1. Wash your hands and work area.

2. Heat a skillet sprayed with non-stick cooking spray over medium
heat. Cook onion and garlic for 3 minutes, or until softened. Stir in
spices and cook 1 minute longer. Remove from heat.

3. Stir in beans, meat, corn and tomatoes.

4. Spray a 1-quart round casserole dish with nonstick cooking spray.
Place one tortilla in the bottom of the pan. Spread half of the
beans-corn mixture, then half of each of the cheeses on top.

5. Repeat layers.

6. Cover and bake in a microwave oven at 50 percent power for 5
minutes. Let stand 5 minutes before serving.

7. Cover and refrigerate leftovers within two hours. Or, if desired,
freeze leftovers in a moisture-proof freezer container.

Yield: 3 servings, about 1 cup each

Note: 1 1/2 Carbohydrate Choices Per Serving

Nutrition Facts Per Serving: 240 Calories, 6 g Total Fat, 3 g
Saturated Fat, 0 g Trans Fat, 45 mg Cholesterol, 320 mg Sodium, 24 g
Total Carbohydrates, 5 g Dietary Fiber, 3 g Sugar, 23 g Protein.



------------------------------

Message: 5
Date: Thu, 22 Oct 2009 05:24:39 -0500
From: Richard Lee Holbert <rlhintexas@...>
To: Richard Lee Holbert <rlhintexas@...>
Subject: [Healthy-Tastes] DIABETIC SOUTHWESTERN BRUSCHETTA
Message-ID: <4AE032E7.3080707@...>
Content-Type: text/plain; charset=ISO-8859-1; format=flowed

DIABETIC SOUTHWESTERN BRUSCHETTA

Yield: 12 servings

Source: "200 Healthy Recipes in 30 Minutes or Less!"
Via The Diabetic Gourmet Daily Recipe Mailer

INGREDIENTS

12 slices (1 ounce each) from a long loaf of crusty French bread (1 pound)
3 tablespoons olive oil
1-1/2 tablespoon fresh lime juice
1 tablespoon minced cilantro
1/2 cup chopped plum tomatoes
1/2 cup frozen corn, thawed
1/2 cup minced green peppers
2 garlic cloves, minced
6-10 drops hot pepper sauce

DIRECTIONS

Preheat the oven to 375 degrees F. Brush each slice
of bread with the oil and toast the bread slices on
a cookie sheet in the oven for 5 minutes.

Combine the remaining ingredients in a bowl and
top each slice of bread with the bruschetta.

Nutritional Information Per Serving (1 slice):

Calories: 117, Fat: 4 g, Cholesterol: 0 mg, Sodium: 175 mg,
Carbohydrate: 17 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 3 g

Diabetic Exchanges: 1 Starch, 1 Monounsaturated Fat

2 WW Points




------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 130
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. Get more antioxidants (Jamie R)
    2. A good diet is one weapon in fight against flu (Jamie R)


----------------------------------------------------------------------

Message: 1
Date: Wed, 21 Oct 2009 01:30:53 -0700
From: Jamie R <craftncook@...>
To: Clipping-Cooking@...,
	 info-ideas-tips-n-tricks@...,
	 Healthy-Tastes@...
Subject: [Healthy-Tastes] Get more antioxidants
Message-ID: <p06240813c7047285c58d@[192.168.1.104]>
Content-Type: text/plain; charset="us-ascii" ; format="flowed"

Modesto Bee

Tuesday, Oct. 06, 2009

Get more antioxidants

Foods rich in antioxidants, which can help prevent premature aging
and some chronic diseases, also may help boost your immune system
this flu season:

* LOAD UP ON FRESH FRUIT: Good sources include berries, red grapes,
prunes and pomegranates. A more exotic choice is the acai berry,
which is native to Brazil and often shows up locally in juices and
powders.

Note: Fresh fruit has more antioxidants than cooked.

* GO FOR SPINACH: Substitute this darker green for lettuce in salads
and sandwiches. Other colorful vegetables such as broccoli, carrots
and red and yellow bell peppers also are antioxidant-rich.

* DON'T OVERCOOK VEGGIES: The best way to eat them is raw, followed
by lightly steamed. Cook them at the lowest possible temperature for
the shortest amount of time.

* USE THE RIGHT OILS AND FLAVORS: Cooking with fresh, extra-virgin
olive oil and using spices such as sage, marjoram, rosemary and thyme
will boost the antioxidant content of meals. Two more tasty sources
are garlic and fresh ginger.

* SNACK ON NUTS: They contain heart-healthy fats. Just go easy on
portion sizes, because most nuts are high in calories.

* EAT MORE BEANS: Red and kidney beans are antioxidant-rich and high
in protein. They're great swaps for meat in many dishes.

* SWITCH TO WHOLE GRAINS: Eat whole-grain versions of "white" foods
such as bread, cereal, rice and pasta.

* HAVE SOME TEA: Bagged and loose teas are particularly high in antioxidants.

* DON'T RELY ON PILLS: A variety of healthy foods and drinks will
serve you much better than antioxidants in supplement form.



------------------------------

Message: 2
Date: Wed, 21 Oct 2009 01:31:08 -0700
From: Jamie R <craftncook@...>
To: Clipping-Cooking@...,
	 info-ideas-tips-n-tricks@...,
	 Healthy-Tastes@...
Subject: [Healthy-Tastes] A good diet is one weapon in fight against
	 flu
Message-ID: <p06240812c7047280c498@[192.168.1.104]>
Content-Type: text/plain; charset="us-ascii" ; format="flowed"

Modesto Bee

Tuesday, Oct. 06, 2009

A good diet is one weapon in fight against flu

By Jennifer LaRue Huget
The Washington Post

With flu season here, many of us are looking for ways to stay healthy.

Being a nutrition writer, I naturally figured food has to help.
Indeed, Googling "foods that boost immune system" turns up lots of
lists: lists of the eight foods, 10 foods, 12 foods, even 21 foods
that promise to build your body's immunity. The idea is that
consuming certain foods or particular nutrients helps your body
protect itself from getting sick, no matter what nasty germs come its
way.

If only it were so simple. If fending off infections were as easy as
gorging on blueberries (for the antioxidants) or gobbling yogurt (for
its helpful bacteria, or probiotics), many of us could sail through
cold and flu season with nary a sneeze.

DON'T Pay For White Teeth!Learn the trick discovered by a mom to turn
Teeth White w/under $3 Get details... San Francisco Moms: 2009 Diet
of the YearLose 47lbs In One Month! I Achieved My Goal, and So Can
You. Start Now Get details...
Quantcast

But experts agree that it's a lot more complicated than that.

There's no single food - or even group of foods - that can be counted
on to do the trick.

"The immune system is the result of an extremely complex interplay of
various functions within the body," said Darwin Deen, senior
attending physician in Montefiore Medical Center's department of
family and social medicine in New York. "We know that if the system
is deficient, you're susceptible to infection. That's the case with
HIV.

"But we also know that if the system is hypersensitive, you'll have
allergies, and if it's turned toward the wrong tissue, you have
autoimmunity" - where the body turns on itself. So efforts to "boost"
the system, even through diet, might produce unintended consequences.

It's not reasonable to expect that one food will substantially
enhance your immune response, Deen said.

"We haven't done a very good job of identifying nutrients that boost
immunity," he added. "To say that there are nutrients that are
important to the immune system implies that there are nutrients that
are not important to the immune system."

In fact, more useful than eating certain foods is to eat "on a
regular basis," Deen said. "Every time you eat something, you're
asking the immune system to respond to what you put in your mouth."
The idea is to "keep the immune system busy" so it's ready to leap
into action when you need it most.

In particular, Deen said, eating protein encourages the body to
"generate antibodies used by the immune system."

In any case, good hygiene is far more important to fending off a
virus than eating certain foods.

"You can't drink a glass of orange juice before school and say, 'Now
I don't have to wash my hands,' " Deen said.

Christine Gerbstadt, a physician and registered dietitian in
Sarasota, Fla., and a spokeswoman for the American Dietetic
Association, says the familiar prescription of a well-rounded,
healthful diet can provide the central nutrients your body (including
the immune system) needs to stay healthy.

She suggests "quick, small combinations" of a variety of useful
foods: "Have some whole-grain bread with vegetables and low-fat
cheese, add some cucumbers, tomatoes, mushrooms, cabbage or red
pepper, and it's easy to get all the building blocks."

And don't be swayed by immunity-boosting claims of the latest
superfoods, be they almonds or blueberries, pomegranates or
strawberries. They're generally backed by trade groups, she says,
whose focus is narrow - and self-serving.

Finally, Gerbstadt notes some recent interesting research: In one
study, overweight rats whose calorie intake was severely restricted
experienced improved immune function. In another, mice that consumed
a high-fat, high-sugar diet saw that function reduced. Those
findings, if replicated in humans, could provide yet another reason
to lose weight and eat less junk food.



------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 129
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. Sizzling Rice Soup (Richard Lee Holbert)
    2. Drink Cocoa Daily? (Jamie R)


----------------------------------------------------------------------

Message: 1
Date: Sat, 17 Oct 2009 15:08:16 -0500
From: Richard Lee Holbert <rlhintexas@...>
To: undisclosed-recipients:;
Subject: [Healthy-Tastes] Sizzling Rice Soup
Message-ID: <4ADA2430.6000906@...>
Content-Type: text/plain; charset=ISO-8859-1; format=flowed

Sizzling Rice Soup

Makes 4 to 6 servings

2/3 cup brown rice, washed and drained
Peanut, grapeseed or vegetable oil
41/2 cups defatted chicken broth, or more as needed
1 stalk celery, thinly sliced on the diagonal
1 small onion, thinly sliced
1/4 cup sliced water chestnuts
1 cup sliced fresh mushrooms
1 cup snow peas (or shelled fresh or frozen peas)
1 cup diced cooked chicken (optional)
1 tablespoon soy sauce
1 tablespoon dry sherry
1 teaspoon dark (roasted) sesame oil
Salt to taste

1. Bring 1 1/2 cups water to a boil in a medium saucepan. Add the rice.
Cover pan, reduce heat, and simmer for 20 minutes. Remove pan from heat and
let stand, covered, for 30 minutes. Then pat rice out evenly about 1/2
inch thick on a lightly oiled baking sheet. Place in a 300-degree oven
until
surface of rice feels dry to the touch, about 1 to 11/2 hours. Break
into bite-sized pieces and set aside.
2. Bring the 41/2 cups chicken broth to a boil in a large saucepan. Add
the celery, onion, water chestnuts and mushrooms. Cover and simmer
gently for 5
minutes.
3. Meanwhile, pour oil into a deep, heavy skillet to a depth of 1 inch.
Heat the oil to 375 degrees as measured on a frying thermometer. Fry
pieces of
dried cooked rice, about half at a time, until golden brown, about 30
seconds to 1 minute. Remove with a slotted spoon and drain on paper towels;
keep warm in a 300-degree oven.
4. If using snow peas, remove ends and strings. Add peas and cooked
chicken to the soup, along with more broth if a thinner soup is desired.
Simmer,
uncovered, just until chicken is heated through, about 3 to 5 minutes.
5. Stir in the soy sauce, sherry and sesame oil. Season with salt.
6. Ladle hot soup into prewarmed bowls. Add 2 or 3 pieces of hot fried
rice  to each bowl.

Per serving (based on 6 servings): 154 calories, 4 grams protein, 23 grams
carbohydrates, 2 grams sugar, 5 grams fat, no cholesterol, 930 milligrams
sodium, 2 grams fiber.

3 WW Points

Source : The All_Around_Cooking Mailer on Yahoogroups



------------------------------

Message: 2
Date: Sat, 17 Oct 2009 15:34:15 -0700
From: Jamie R <craftncook@...>
To: info-ideas-tips-n-tricks@...,
	 Healthy-Tastes@...
Subject: [Healthy-Tastes] Drink Cocoa Daily?
Message-ID: <p062408b2c6fff6daa77c@[192.168.1.104]>
Content-Type: text/plain; charset="us-ascii" ; format="flowed"

Drink Cocoa Daily?

I recently heard about a study showing that drinking cocoa can
prevent heart attacks, cancer, diabetes and other diseases. I know
that chocolate has some health benefits. What about this cocoa
business?

You undoubtedly heard about the work of Harvard professor Norman
Hollenberg, M.D., Ph.D., whose studies show that the Kuna people of
Panama's San Blas islands exhibit an extremely low risk of stroke,
heart failure, cancer, and diabetes. In fact, the Kuna's risk of
these diseases is only 10 percent of that of most people. High blood
pressure is also extremely rare among traditional Kunas, and dementia
is virtually nonexistent.

Dr. Hollenberg first started studying the Kunas in an effort to
identify genes that he thought must be responsible for the fact that
they didn't seem susceptible to high blood pressure. He soon
concluded that protective genes weren't the explanation because among
the Kuna who migrated to Panama City, blood pressure rose with age,
and hypertension was common. Among Kuna who still live on the islands
diets are low in protein, very low in fat, rich in fruit and,
interestingly, very high in salt. However these traditional people
drink at least five cups of cocoa a day, making it from gently
processed home grown cocoa beans. This cocoa is very rich in the same
heart-protective flavanoids found in red wine, tea, and onions. One
of the actions of these flavanoids is to help the body make more
nitric oxide, a substance that relaxes smooth muscle in blood vessels
allowing better blood flow.

In his research Dr. Hollenberg identified epicatechin, one of the
cocoa flavanoids, as the active ingredient responsible for the Kuna's
good health. In fact, he has been quoted as saying that epicatechin
is so important that it should be considered a vitamin. His work has
been partially funded by Mars Inc., the candy manufacturer.

Please don't think you can start sipping grocery store cocoa to
prevent high blood pressure, heart disease and cancer. The commercial
cocoas available today contain few, if any, flavonoids, which are
routinely removed because of their bitter taste. The Kunas favorite
drink probably would turn off consumers who are accustomed to the
sweet, rich taste of commercial cocoa. If the health benefits of
epicatechin are confirmed to be as impressive as they seem, it's more
likely that it will become available in supplement form rather than
as a bitter cocoa drink. And if a supplement does become available,
it won't cancel out the risks posed by smoking, high cholesterol, a
sedentary lifestyle and a high calorie diet full of saturated and
Trans fats. Cocoa seems to work well for the Kuna because in other
respects their lifestyle is very healthy.

Andrew Weil, M.D.
<http://www.drweil.com/drw/u/id/QAA400203>http://www.drweil.com/drw/u/id/QAA4002\
03



------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 128
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. DIABETIC PORK CUTLETS WITH BACON AND ONIONS (Richard Lee Holbert)
    2. DIABETIC HERBED SPICY SHRIMP (Richard Lee Holbert)


----------------------------------------------------------------------

Message: 1
Date: Sun, 11 Oct 2009 12:37:38 -0500
From: Richard Lee Holbert <rlhintexas@...>
To: Richard Lee Holbert <rlhintexas@...>
Subject: [Healthy-Tastes] DIABETIC PORK CUTLETS WITH BACON AND ONIONS
Message-ID: <4AD217E2.5020903@...>
Content-Type: text/plain; charset=ISO-8859-1; format=flowed

DIABETIC PORK CUTLETS WITH BACON AND ONIONS

Yield: 4 servings

Source: "Italian Diabetic Meals in 30 Minutes - Or Less!"
Via The Diabetic Gourmet Daily Recipe Mailer

INGREDIENTS

2 slices lean bacon
1 large onion, cut in half and sliced
2 teaspoons balsamic vinegar
Nonstick cooking spray
4 (4 ounce) pork cutlets, trimmed of excess fat
1/2 teaspoon salt
1/4 teaspoon fresh ground black pepper

DIRECTIONS

Cook the bacon in a large nonstick skillet for
about 6 minutes. Remove the bacon from the skillet
and chop it into bite-sized pieces.

Drain all but 1 teaspoon of the fat. Add the onion to the
skillet and cook for 7-8 minutes. Add the balsamic vinegar
and cook for 1 minute. Remove the onions from the skillet.
Add the bacon to the onions and keep warm.

Wipe the skillet clean and spray with cooking spray.
Sprinkle the pork with salt and pepper. Saute the pork
over medium heat for 4-5 minutes per side. Serve the
bacon and onion mixture over the pork.

Nutritional Information Per Serving (4 ounces):

Calories: 188, Fat: 7 g, Cholesterol: 69 mg, Sodium: 391 mg,
Carbohydrate: 6 g, Dietary Fiber: 1 g, Sugars: 4 g, Protein: 25 g

Diabetic Exchanges: 1 Vegetable, 3 Lean Meat

4 WW Points




------------------------------

Message: 2
Date: Sun, 11 Oct 2009 12:45:57 -0500
From: Richard Lee Holbert <rlhintexas@...>
To: Richard Lee Holbert <rlhintexas@...>
Subject: [Healthy-Tastes] DIABETIC HERBED SPICY SHRIMP
Message-ID: <4AD219D5.50504@...>
Content-Type: text/plain; charset=ISO-8859-1; format=flowed

DIABETIC HERBED SPICY SHRIMP

Yield: 4 servings

Source: "Italian Diabetic Meals in 30 Minutes - Or Less!"
via The Diabetic Gourmet Daily Recipe Mailer

INGREDIENTS

1 tablespoon olive oil
1 onion, diced
2 garlic cloves, minced
1 (15 ounce) can diced tomatoes, drained
2 teaspoons dried oregano
1 teaspoon dried basil
1/2 teaspoon dried thyme
1/4 teaspoon crushed red pepper flakes
Salt and pepper to taste
1 pound peeled and deveined large shrimp (order ahead and have it deveined for
you)
1 tablespoon minced parsley

DIRECTIONS

Heat the olive oil in a large skillet over medium-high heat.
Add the onion and garlic and saute for 4 minutes.

Add the tomatoes, oregano, basil, thyme, crushed red pepper
flakes, salt, and pepper and bring to a boil.
Lower the heat and simmer for 5 minutes.

Add the shrimp, cover, and cook over medium heat for 2-3 minutes
until the shrimp is cooked through. Top with minced parsley.

Nutritional Information Per Serving (4 ounces):

Calories: 143, Fat: 5 g, Cholesterol: 161 mg, Sodium: 310 mg,
Carbohydrate: 7 g, Dietary Fiber: 2 g, Sugars: 5 g, Protein: 19 g

Diabetic Exchanges: 1 Vegetable, 2 Very Lean Meat, 1 Fat

3 WW Points




------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 127
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. DIABETIC CHICKEN AND ZUCCHINI STEW (Richard Lee Holbert)


----------------------------------------------------------------------

Message: 1
Date: Sat, 03 Oct 2009 18:17:43 -0500
From: Richard Lee Holbert <rlhintexas@...>
To: Richard Lee Holbert <rlhintexas@...>
Subject: [Healthy-Tastes] DIABETIC CHICKEN AND ZUCCHINI STEW
Message-ID: <4AC7DB97.4090103@...>
Content-Type: text/plain; charset=ISO-8859-1; format=flowed

DIABETIC CHICKEN AND ZUCCHINI STEW

Yield: 6 servings

Source: "200 Healthy Recipes in 30 minutes or Less!" by Robyn Webb
Via The Diabetic Gourmet Daily Recipe Mailer

INGREDIENTS

1 (18 ounces) can tomatoes
1 cup low-fat, low-sodium chicken broth
1 small green pepper, coarsely chopped
2 garlic cloves, minced
2 medium zucchini, coarsely chopped
Fresh ground pepper and salt to taste
2 teaspoon minced fresh basil
1-1/2 pound boneless, skinless chicken breasts, cooked and cubed into 2-inch
pieces

DIRECTIONS

Drain the liquid from the tomatoes into a saucepan. Chop
the tomatoes and set aside. Add the broth, green pepper,
and garlic to the tomato liquid. Bring to a boil, reduce
heat to medium and cook for 10 minutes.

Add reserved tomatoes, zucchini, pepper, salt, and basil.
Simmer until zucchini is tender, about 10 minutes. Reduce
heat to low and add the chicken. Cook for 5 minutes.

Nutritional Information Per Serving (3-4 ounces chicken):

Calories: 169, Fat: 4 g, Cholesterol: 69 mg, Sodium: 241 mg,
Carbohydrate: 7 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 27 g

Diabetic Exchanges: 1 Vegetable, 4 Very Lean Meat




------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 126
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. THEME: Jicama Chips Ole' (Jamie R)


----------------------------------------------------------------------

Message: 1
Date: Sat, 26 Sep 2009 15:17:58 -0700
From: Jamie R <craftncook@...>
To: Simply-Sides@..., Just-Side-Dishes@googlegroups.com,
	 Just-Appetizers@googlegroups.com, Recipe-Riot@...,
	 cooking-friends@yahoogroups.com, Healthy-Tastes@...,
	 Vegetarian-For-All@...,
	 Just-Vegetarian-Recipes@googlegroups.com,
	 Just-Vegan-Recipes@googlegroups.com
Subject: [Healthy-Tastes] THEME: Jicama Chips Ole'
Message-ID: <p06240833c6e4429f693c@[192.168.1.104]>
Content-Type: text/plain; charset="us-ascii" ; format="flowed"

Jicama Chips Ole'

1 jicama (1 to 1 1/2 lb.), peeled, quartered and thinly sliced
1/3 cup fresh lemon juice
1/2 teaspoon chili powder
1/2 teaspoon ground red pepper

Marinate jicama in lemon juice for 1 hour. Arrange on serving dish
and sprinkle with chili powder and red pepper. Serve immediately.

Serves 4
  From the Arizona Heart Institute Foundation Cookbook



------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 125
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. THEME: Apple-Wild Rice Salad (Jamie R)


----------------------------------------------------------------------

Message: 1
Date: Mon, 21 Sep 2009 23:15:50 -0700
From: Jamie R <craftncook@...>
To: Simply-Sides@..., Just-Side-Dishes@googlegroups.com,
	 Just-Grains-n-Legumes@googlegroups.com,
	 Healthy-Tastes@..., Recipe-Riot@...,
	 cooking-friends@yahoogroups.com, Vegetarian-For-All@...,
	 Just-Vegetarian-Recipes@googlegroups.com,
	 Just-Vegan-Recipes@googlegroups.com
Subject: [Healthy-Tastes] THEME: Apple-Wild Rice Salad
Message-ID: <p06240816c6de19767857@[192.168.1.104]>
Content-Type: text/plain; charset="us-ascii" ; format="flowed"

Apple-Wild Rice Salad from Everyday Health

Prep Time: 35 mins
Total Time: 35 mins

6 ounces rice, long grain and wild rice mix
1 medium apple cider, cored and sliced
1/4 cup orange juice, or apple juice
1 tablespoon vinegar, cider
1/2 cup grapes, seedless, halved
2 tablespoon raisins, golden
2 tablespoon cilantro, snipped
1 tablespoon oil, olive
1/8 teaspoon pepper, black ground
2 tablespoon nuts, pecans, toasted (optional)

Recipe Tip: Chill 2 to 12 hours.

1. Cook rice mix according to package directions, except omit the butter.

2. Meanwhile, in a large bowl, toss apple slices with orange juice
and vinegar. Add grapes, raisins, cilantro, oil, and pepper. Stir in
rice. Cover and chill for 2 to 12 hours.

3. To serve, if desired, stir in pecans.



------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 124
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. THEME: Healthy Greek Salad (Jamie R)


----------------------------------------------------------------------

Message: 1
Date: Sun, 20 Sep 2009 16:38:00 -0700
From: Jamie R <craftncook@...>
To: Simply-Sides@..., Just-Side-Dishes@googlegroups.com,
	 Just-Salads@googlegroups.com, Just-Fruits-n-Veggies@googlegroups.com,
	 Recipe-Riot@..., cooking-friends@yahoogroups.com,
	 Healthy-Tastes@...,
	 Vegetarian-For-All@...,
	 Just-Vegetarian-Recipes@googlegroups.com
Subject: [Healthy-Tastes] THEME: Healthy Greek Salad
Message-ID: <p06240824c6dc65c7f8e9@[192.168.1.104]>
Content-Type: text/plain; charset="iso-8859-1" ; format="flowed"

Healthy Greek Salad Recipe from Everyday Health

5 tomatoes, sliced
1 clove garlic, minced
1 cucumber, diced seedless
3 scallions (green onions), sliced
16 olives, green, pitted, rinsed
2 ounces cheese, feta, crumbled
1 tablespoon oil, olive
2 tablespoon vinegar
1 dash pepper, black ground

1. Place the tomatoes in a salad bowl that has been rubbed with the cut garlic.

2. Add the cucumber, peppers, onions, olives, and feta.

3. Sprinkle with the olive oil, vinegar and pepper over the salad.
Stir thoroughly. Top with oregano.

4. Serve cold.

Nutritional Info (Per serving):
Calories: 103, Saturated Fat: 2g, Sodium: 414mg, Dietary Fiber: 2g,
Total Fat: 7g, Carbs: 7g, Cholesterol: 6mg, Protein: 3g

Exchanges: Vegetable: 2, Fat: 1

Carb Choices: 0.5

Recipe Source: American Diabetes Association ?



------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 123
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. THEME: Corn Salsa Tostadas (Jamie R)


----------------------------------------------------------------------

Message: 1
Date: Fri, 28 Aug 2009 17:34:14 -0700
From: Jamie R <craftncook@...>
Subject: [Healthy-Tastes] THEME: Corn Salsa Tostadas
To: Just-Appetizers@googlegroups.com, Simply-Sides@...,
	 Just-Side-Dishes@googlegroups.com,
	 Just-Fruits-n-Veggies@googlegroups.com,
	 Recipe-Riot@..., cooking-friends@yahoogroups.com,
	 Healthy-Tastes@...,
	 Vegetarian-For-All@...,
	 Just-Vegetarian-Recipes@googlegroups.com
Message-ID: <p0624083ec6be27c51829@[192.168.1.104]>
Content-Type: text/plain; charset="iso-8859-1" ; format="flowed"

Corn Salsa Tostadas
FROM: Taste of Home
Source: Light & Tasty

"I made these 'South-of-the-Border' treats when I have a craving for
something a little spicy," writes Laurie Todd, Columbus, Mississippi.
"These bite-size morsels are as tasty as they are attractive. They
make fun appetizers for a party, too."

SERVINGS: 6

CATEGORY: Lower Fat
TIME: Prep/Total Time: 20 min.

3 flour tortillas (8 inches)
3/4 cup fat-free sour cream
3 teaspoons minced fresh cilantro, divided
2 green onions, finely chopped
1/4 teaspoon garlic powder
3/4 cup fresh or frozen corn, thawed
1 plum tomato, diced
1 tablespoon chopped jalapeno pepper
2 tablespoons orange juice
1 teaspoon canola oil
1/2 teaspoon salt

Using a 2-in. round cookie cutter, cut 12 circles from each tortilla.
Coat both sides of circles with cooking spray. Place in a single
layer on a baking sheet. Bake at 400? for 4-5 minutes or until crisp.
Cool.

In a small bowl, combine the sour cream, 1 teaspoon cilantro, onions
and garlic powder; cover and refrigerate. In another bowl, combine
the corn, tomato, jalapeno, orange juice, oil, salt and remaining
cilantro; cover and refrigerate. Just before serving, spread 1
teaspoon sour cream mixture over each tostada. Using a slotted spoon,
top each with a teaspoonful of corn salsa. Yield: 3 dozen.



------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 122
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. Healthy Snacks for Kids (Jamie R)


----------------------------------------------------------------------

Message: 1
Date: Wed, 26 Aug 2009 15:46:48 -0700
From: Jamie R <craftncook@...>
Subject: [Healthy-Tastes] Healthy Snacks for Kids
To: Healthy-Tastes@..., Simply-Sides@...,
	 Vegetarian-For-All@...
Message-ID: <p0624080bc6bb6b9706c3@[66.81.221.141]>
Content-Type: text/plain; charset="us-ascii" ; format="flowed"

HEALTHY SNACKS FOR KIDS

Source: Physicians Committee for Responsible Medicine

Busy families sometimes have trouble fitting in three healthy meals
each day. Like it or not, snacking has become an important
contributor to daily food intake. According to a U.S. Department of
Agriculture (USDA) survey of nearly 10,000 children, twice as many
kids today eat snack foods, like crackers, popcorn, pretzels, and
corn chips, as kids did just 20 years ago. Soda consumption has
increased 37 percent for six- to nine-year-olds during the same time
period. While children are eating extra calories, many still fall
short on meeting their needs for vitamins and minerals, such as
vitamin E, vitamin B6, zinc, and iron.

What does this all mean? You'll want to take extra care to make
certain your child's snacks are every bit as healthful as the meals
you serve. The easiest way to do this is to use the same guidelines
for snack planning as for meal planning. Many healthy, convenient
options can be found within each of the New Four Food Groups-fruits,
vegetables, grains, and legumes.

Whether eaten on the go or at home after school, healthy snacks are
easy and quick to put together and eat, and offer important nutrients
and energy in each delicious bite. Keep healthy beverages, such as
water, juice, and soymilk, and snack foods, such as the ones listed
in the table below, on-hand at home and encourage your children to
pack them into their bags before leaving the house.

HEALTHY SNACK IDEAS
Chopped raw vegetables and dip
Chunks of avocado, cucumber, or cooked sweet potato
Breadsticks or pita chips with hummus
Pretzels or popcorn
Tortilla chips with bean dip
Cheerios, granola, or other cereal in a bag
Toasted whole grain breads or crackers with fruit spread or nut butters
Graham crackers or gingersnaps dipped in applesauce
Mini rice cakes with peanut butter
Apple slices with hazelnut butter
Fresh fruits
Dried fruits, especially raisins
Frozen bananas blended with a little non-dairy milk
Applesauce or other fruit cups
Nuts, especially mixed with dried fruit
Soy yogurt
Soy ice cream
Individual boxes of soymilk, rice milk, or fruit juices
Homemade muffins or cornbread
Ramen soup with added vegetables
Fresh soybeans (edamame)
Bite-sized tofu cubes
Tofu hot dogs


Snack Recipes for Kids


MAPLE WALNUT GRANOLA
Makes about 6 cups

3 cups rolled oats
1 cup wheat germ
1/2 cup chopped walnuts
1/2 cup raisins
1/2 cup dried cranberries
1/4 cup sesame seeds
1/4 cup maple syrup
2 tablespoons molasses
1 teaspoon cinnamon

Preheat oven to 300 degrees F.

Combine all ingredients in a large bowl and mix thoroughly.

Transfer to a 9- x 13-inch baking dish. Bake, turning often with a
spatula, until mixture is golden brown, about 25 minutes.

Per 1/2-cup serving: 231 calories; 7 g protein; 39 g carbohydrate;
6.5 g fat; 2.5 g fiber; 5 mg sodium; calories from protein: 11%;
calories from carbohydrates: 66%; calories from fats: 23%


APPLESAUCE
Makes about 6 cups

6 large, tart apples (gravenstein, pippins, Granny Smith, etc.)
1 cup undiluted apple juice concentrate
1/2 teaspoon cinnamon

For chunky applesauce, peel apples, then core and dice. Place in a
large pan. Add apple juice concentrate, then cover and cook over low
heat, stirring often, until apples are soft. Mash slightly with a
fork if desired, then stir in cinnamon. Serve hot or cold.

For smoother applesauce, cut apples into quarters and remove cores.
Chop finely in a food processor. Transfer to a pan and add apple
juice concentrate and cinnamon. Cover and cook, stirring often, over
low heat until tender, about 15 minutes.

Per 1/2-cup serving: 101 calories; 0.3 g protein; 26 g carbohydrate;
0.5 g fat; 2 g fiber; 6 mg sodium; calories from protein: 1%;
calories from carbohydrates: 95%; calories from fats: 4%


QUICK BEAN DIP
Makes about 2 cups

Serve this dip with baked tortilla chips or use it as a burrito filling.

1 cup fat-free, vegetarian refried beans
1/2 to 1 cup salsa (you choose the heat)

Combine refried beans with salsa. Add more salsa for preferred consistency.

Per 1/4-cup serving: 63 calories; 4 g protein; 12 g carbohydrate; 0.2
g fat; 4 g fiber; 117 mg sodium; calories from protein: 25%; calories
from carbohydrates: 72%; calories from fats: 3%


PUMPKIN SPICE MUFFINS
Makes 10 to 12 muffins

2 cups whole wheat flour or whole wheat pastry flour
1/2 cup sugar
1 tablespoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1 15-ounce can solid-pack pumpkin
1/2 cup raisins

Preheat oven to 375 degrees F.

Mix flour, sugar, baking powder, baking soda, salt, cinnamon, and
nutmeg in a large bowl. Add pumpkin, 1/2 cup of water, and raisins.
Stir until just mixed. Spoon batter into oil-sprayed muffin cups,
filling to just below the tops.

Bake 25 to 30 minutes, until tops of muffins bounce back when pressed
lightly. Remove from oven and let stand 5 minutes. Remove muffins
from pan and cool on a rack. Store cooled muffins in an airtight
container.

Per muffin: 131 calories; 3 g protein; 31 g carbohydrate; 0.5 g fat;
4 g fiber; 236 mg sodium; calories from protein: 10%; calories from
carbohydrates: 87%; calories from fats: 3%


VEGGIES IN A BLANKET
Makes 2 large roll-ups

2 flour tortillas
2 tablespoons vegan cream cheese
1 grated carrot
2 lettuce leaves (or a handful of baby spinach leaves)

Warm tortillas in a dry pan. Spread vegan cream cheese on them. Add
carrots and lettuce or spinach. Roll up and serve or wrap in plastic
wrap for snacking later.

Variations: Add thin sticks of cucumber or sweet red pepper before rolling.

Per roll-up: 159 calories; 4 g protein; 22 g carbohydrate; 6 g fat; 2
g fiber; 230 mg sodium; calories from protein: 10%; calories from
carbohydrates: 55%; calories from fats: 35%



------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 121
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. DIABETIC MELON WITH FRESH BERRY SAUCE (Richard Lee Holbert)


----------------------------------------------------------------------

Message: 1
Date: Wed, 05 Aug 2009 16:03:13 -0500
From: Richard Lee Holbert <rlhintexas@...>
Subject: [Healthy-Tastes] DIABETIC MELON WITH FRESH BERRY SAUCE
To: Richard Lee Holbert <rlhintexas@...>
Message-ID: <4A79F391.5040600@...>
Content-Type: text/plain; charset=ISO-8859-1; format=flowed

DIABETIC MELON WITH FRESH BERRY SAUCE

Yield: 6 servings

Source: "The Complete Diabetes Prevention Plan"
Via The Diabetic Gourmet Daily Recipe Mailer

INGREDIENTS

3-1/3 cups fresh or frozen (thawed and undrained)raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 cantaloupe melon
1/2 honeydew melon

DIRECTIONS

Place 2 cups of the berries and all of the orange juice
and lemon juice in a blender or food processor and process
until smooth. Pour the mixture into a wire strainer and use
the back of a spoon to push the mixture through the strainer
and into a bowl. Discard the seeds. Stir the sugar substitute
into the berry puree and set the sauce aside.

Remove the seeds and rind from the melons. Cut each melon piece
into 3 long wedges and then cut each wedge in half crosswise to
make a total of 12 shorter wedges. Using a sharp knife, slice
each melon wedge lengthwise toward the point without cutting
completely to the end and open each wedge into fan shape.

Place 2 tablespoons of the sauce on each of 6 dessert plates.
Top the sauce on each plate with a cantaloupe and honeydew fan and
garnish with some of the remaining fresh berries. Serve immediately.

Nutritional Information Per Serving (1/6 of recipe):

Calories: 85, Carbohydrate: 21 g, Cholesterol: 0 mg,
Fat: 0.2 g, Saturated Fat: 0 g, Fiber: 3.3 g,
Protein: 1.6 g, Sodium: 41 mg, Calcium: 17 mg

Diabetic Exchanges: 1-1/2 Carbohydrate

1 WW Point




------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 120
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. Book says 'big food' making us bigger (Jamie R)
    2. Bistro Pork (Jamie R)
    3. Healthy food equals healthy aging (Jamie R)


----------------------------------------------------------------------

Message: 1
Date: Mon, 3 Aug 2009 23:54:55 -0700
From: Jamie R <craftncook@...>
Subject: [Healthy-Tastes] Book says 'big food' making us bigger
To: Clipping-Cooking@...,
	 Healthy-Tastes@...
Message-ID: <p062408c3c69d77f37af4@[192.168.1.104]>
Content-Type: text/plain; charset="us-ascii" ; format="flowed"

Raleigh News & Observer

Book says 'big food' making us bigger

BY SUZANNE HAVALA HOBBS - Correspondent
Published: Wed, Jul. 15, 2009 02:00AM

The next time you kick yourself for eating a cinnamon roll the size
of Alaska, ponder this: Maybe you did it because you've been
programmed to.

Is your brain controlled by food industry wizards?

It's not so far-fetched.

In his new book, "The End of Overeating: Taking Control of the
Insatiable American Appetite," David Kessler explains how the food
industry manipulates fat, sugar and salt in processed foods to make
them irresistible.

These three ingredients, Kessler argues, cause changes in the brain
that stimulate us to crave more. That craving can be satisfied almost
anywhere, anytime at fast food and chain restaurants or in your own
home.

It's one of the reasons many people are losing their battles to lose
weight. By addressing the obesity pandemic, Kessler joins other
public health professionals who have singled out junk food and our
toxic food environment as a critical priority for action.

Kessler has a record of taking on big public health challenges.

He was commissioner of the Food and Drug Administration from 1990 to
1997. A pediatrician, he is well-known for his work at FDA to restyle
the nutrient-facts label on food packages and to increase federal
regulation of tobacco.

In his book, Kessler cites research demonstrating how processed foods
-- layered in strategic levels of fat, salt and sugar -- have been
carefully formulated for maximum appeal.

These foods cause an effect on the brain that elevates mood. Eating
even a little reinforces the desire to eat more. It explains, Kessler
says, why you truly can't eat only one potato chip.

Couple food engineering with other powerful environmental stimuli
such as food advertising and easy access to inexpensive foods, and
even strong-willed people find it hard to stick to a healthy diet.

What makes the situation worse is that high levels of fat, salt and
sugar in processed foods are often invisible to consumers, even when
foods are blanketed in the stuff. Take the Bloomin' Onions at Outback
Steakhouse, for example.

The onion has a lot of surface area; battered and fried, it absorbs
large amounts of fat. Add the sauce, and "their flavor comes from
salt on sugar on fat," Kessler says.

Then there are the Buffalo Blasts at the Cheesecake Factory.

Don't let the mention of chicken breasts and celery sticks fool you.

The cheese layer is 50 percent fat and carries a load of salt. The
sauce adds a layer of sugar. It's all inside a dough wrapper, making
a "fat bomb," as one food industry consultant called it.

How can you shield yourself from fat bombs and other nutritional attacks?

Kessler recommends checking yourself into what he calls "Food Rehab."
He offers substantial advice on how to live defensively in a culture
of overeating, including how to be more conscious of your food
choices and how to avoid cues that trigger each of us to eat junk.

He also advocates using public policy to fight back.

Like regulations on tobacco, Kessler advocates forcing restaurants to
list the calorie content of foods on menus, funding public education
campaigns to make people aware of the dangers from "big food" and
putting controls on food marketing that conditions people to overeat
fat-, sugar- and salt-laden foods.

Our most powerful weapon in the struggle with bad foods is knowledge.
Arm yourself.



------------------------------

Message: 2
Date: Tue, 4 Aug 2009 00:01:10 -0700
From: Jamie R <craftncook@...>
Subject: [Healthy-Tastes] Bistro Pork
To: Clipping-Cooking@..., Meat-Lovers@...,
	 Healthy-Tastes@...
Message-ID: <p062408bdc69d77df7610@[192.168.1.104]>
Content-Type: text/plain; charset="us-ascii" ; format="flowed"

Philadelphia Inquirer

Posted on Thu, Jul. 16, 2009

Jill Wendholt Silva: Tasty dish won't make you feel porky

Philadelphia Daily News

Editor's note: Today, Yo! Food debuts a new weekly column by Jill
Wendholt Silva that offers healthy, tasty recipes based on the U.S.
Department of Agriculture's Dietary Guidelines.

IN LIGHT OF a nationwide obesity epidemic, improving the American
diet is high on the national agenda.

We're all trying to eat well, but sometimes just answering the
question "What's for dinner?" can be overwhelming.

Moving beyond the same ol' standbys can be frustrating.

Never mind trying to get nine servings of fruits and vegetables into
your family's daily diet, plus at least three servings of whole
grains and three servings of low-fat, calcium-rich dairy foods.

This column will spotlight a healthy recipe each week developed by
home economists and using mainstream foods available at a supermarket.

These familiar foods are tweaked slightly for added health benefit.

For instance, instead of white rice we might combine wild and brown
rice to add whole grains to the diet.

Instead of full-fat dairy, we might substitute reduced-fat cheese or skim milk.

Over time, such small changes add up.

When it comes to diet and exercise, it's important to remember that
one size does not fit all: Recommendations vary, depending on gender,
age and activity level.

In general, the recipes in this column meet the key recommendations
of the USDA's Dietary Guidelines for Americans 2005.

You'll find dishes that feature fruits and vegetables, whole grains,
lean meats and low-fat dairy.

Although the percentage of fat may range between the recommended 20
percent to 35 percent, occasionally a single recipe may exceed these
numbers because the goal is to strive for balance across a day or
even a week.

Recipes are created by Kathryn Moore and Roxanne Wyss, Kansas
City-based certified home economists who develop recipes for food
companies and national publications.

Each recipe has a detailed nutritional analysis by Betsy Mann, a
University of Missouri graduate with a degree in food science and
human nutrition.

This week's recipe pairs a modest 3- to 4-ounce portion of lean
protein with a medley of fresh vegetables, including grape tomatoes
that are high in lycopene, and peppery watercress that is high in
vitamin C and the antioxidant beta-carotene.

If watercress isn't available, substitute spinach.


BISTRO PORK

4 tablespoons sherry vinegar, divided

1 pound boneless center-cut pork chops, about 1/2-inch thick

1 tablespoon olive oil

1 tablespoon unsalted butter

Salt and pepper, to taste

1 medium onion, thinly sliced

2 red peppers, cut into very thin strips

4 cloves garlic, thinly sliced

1/4 teaspoon cayenne pepper

3/4 cup grape tomato halves

3/4 cup watercress leaves and 1-inch

of stems, roughly chopped

Place 2 tablespoons vinegar on rimmed plate. Place pork on top of
vinegar, turning to coat. Allow to stand at room temperature 15
minutes.

Heat oil and butter in a large skillet over medium-high heat until
hot. Pat the pork dry and season with salt and pepper. Brown on both
sides; remove from skillet and set aside.

Add onion to the pan. Reduce heat to medium-low and cook 10 minutes,
stirring occasionally. Add peppers, garlic and cayenne. Cover pan and
cook over low heat until peppers are tender, about 8 to 10 minutes.
Return pork to pan and add tomatoes and remaining vinegar. Cover and
cook until pork is done. (A lot of juice will collect in the pan.)
Add watercress to juices and allow to heat through. Makes 4 servings.

Per serving: 247 calories (48 percent from fat), 13 grams total fat
(5 grams saturated), 75 milligrams cholesterol, 10 grams
carbohydrates, 23 grams protein, 60 milligrams sodium, 2 grams
dietary fiber.



------------------------------

Message: 3
Date: Tue, 4 Aug 2009 00:09:39 -0700
From: Jamie R <craftncook@...>
Subject: [Healthy-Tastes] Healthy food equals healthy aging
To: Clipping-Cooking@...,
	 Healthy-Tastes@...,
	 info-ideas-tips-n-tricks@...
Message-ID: <p062408b8c69d77cf7279@[192.168.1.104]>
Content-Type: text/plain; charset="us-ascii" ; format="flowed"

Toronto Sun

Healthy food equals healthy aging

By FRAN BERKOFF
Last Updated: 12th July 2009, 4:01am

Lets face it -- we're all getting older. And while we all want to
live longer, the quality of life as we age is what really matters.
This week I watched Regis Philbin playing tennis with 100-year-old
Roger Gentilhomme and marvelled at how well this man could still get
around the court. It's probably a combination of great genes, great
attitude, fitness and some good eating that has kept him so healthy
and vibrant for a century.

There's a lesson here. Keeping healthy, fit and well so that our
"golden years" can be really golden takes some work through our life
and it's never to early or too late to start. I write often about
lowering disease risk, and there are many dietary things you can do
to ward off some of those illnesses ... heart disease, stroke,
certain cancers and other diseases associated with aging. And, while
we can't all play tennis at 100, there are steps you can take to help
your body age well.

Two recent studies have reinforced the notion of healthy eating and
healthy aging. A study in the British Medical Journal suggests that
consuming a Mediterranean-style diet may lead to a longer, healthier
life. The results of the EPIC (European Prospective Investigation
into Cancer and Nutrition) study which followed over 23,000 healthy
Greek men and women for more than eight years, showed that higher
adherence to a Mediterranean-style diet was associated with a
statistically significant reduction in mortality. Specifically, the
components of the diet which provided the health benefits were high
consumption of vegetables, fruit, legumes, olive oil, a moderate
consumption of alcohol and a low consumption of meat and meat
products. In this study, there was a minimal benefit from cereals and
dairy products.

A second study published in this month's Journal of Nutrition showed
that a healthy diet could make a difference in your longevity.
Studying a group of more than 300,000 people in the National
Institutes of Health/AARP database, they looked at their intake of
fruits, vegetables, low fat dairy, whole grains, lean meat and
poultry, and fat. Those with the highest scores of eating these
healthy foods were more likely to live longer than those with the
lowest scores.

So here are five simple things you can do right now to help keep you
vibrant and well:

- Have you eaten delicious Ontario strawberries yet? Go to your
nearest grocery store or market, buy some and you will be hooked on
their wonderful sweet taste. A fabulous way to get one or more of
your daily fruits and vegetables.

- Make a lentil salad for your next picnic/ backyard/cottage meal.
Add some cut up peppers, tomatoes, onions, fresh herbs and finish it
with a dash of olive oil and you'll be having your taste of the
Mediterranean. You can also put the salad into a whole-wheat pita for
a vegetarian lunch.

- Grill some salmon on the barbecue for your fix of omega-3 fats
which have been associated with healthy aging.

- Grab a handful of nuts, either for a snack, to toss into a salad or
to add to your stir-fry.

- Make a smoothie of low fat yogurt and fruit for a refreshing summer drink.

And, of course, enjoy a nice glass of wine (just one!) with your next
healthy meal.



------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 119
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. DIABETIC PAN-BROILED SHRIMP (Richard Lee Holbert)


----------------------------------------------------------------------

Message: 1
Date: Fri, 31 Jul 2009 08:17:11 -0500
From: Richard Lee Holbert <rlhintexas@...>
Subject: [Healthy-Tastes] DIABETIC PAN-BROILED SHRIMP
To: Richard Lee Holbert <rlhintexas@...>
Message-ID: <4A72EED7.1040806@...>
Content-Type: text/plain; charset=ISO-8859-1; format=flowed

DIABETIC PAN-BROILED SHRIMP

Yield: 2 servings

Source: "Magic Menus for People with Diabetes"
Via The Diabetic Gourmet Daily Recipe Mailer


INGREDIENTS

1 teaspoon margarine
1/3 medium sweet onion, sliced
1/3 pound shrimp, peeled and deveined
Lemon juice, salt, and pepper to taste

DIRECTIONS

Heat margarine in medium saucepan. Saute onion until
translucent. Add shrimp. Saute until pink, about
3-5 minutes. Add lemon juice, salt and pepper.

Nutritional Information Per Serving (1/2 of recipe):

Calories: 89, Fat: 3 g, Cholesterol: 116 mg, Sodium: 156 mg,
Carbohydrate: 3 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 13 g

Diabetic Exchanges: 2 Very Lean Meat, 1/2 Fat

2 WW Points




------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 118
**********************************************

Send Healthy-Tastes mailing list submissions to
	 healthy-tastes@...

To subscribe or unsubscribe via the World Wide Web, visit
	 http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

or, via email, send a message with subject or body 'help' to
	 healthy-tastes-request@...

You can reach the person managing the list at
	 healthy-tastes-owner@...

When replying, please edit your Subject line so it is more specific
than "Re: Contents of Healthy-Tastes digest..."


Today's Topics:

    1. DIABETIC BEAN BURGERS (Richard Lee Holbert)
    2. DIABETIC CHICKEN WITH SUN-DRIED TOMATOES (Richard Lee Holbert)


----------------------------------------------------------------------

Message: 1
Date: Tue, 28 Jul 2009 15:23:37 -0500
From: Richard Lee Holbert <rlhintexas@...>
Subject: [Healthy-Tastes] DIABETIC BEAN BURGERS
To: Richard Lee Holbert <rlhintexas@...>
Message-ID: <4A6F5E49.9000204@...>
Content-Type: text/plain; charset=ISO-8859-1; format=flowed

DIABETIC BEAN BURGERS

Yield: 8 servings

Source: "Magic Menus for People with Diabetes"
Via The Diabetic Gourmet Daily Recipe Mailer

INGREDIENTS

1 (16 ounce) can kidney, pinto, or black beans
2 cups cooked brown rice or millet
2 tablespoons ketchup
2 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried basil
1/4 cup Parmesan cheese
1/4 cup finely chopped onions
Salt and pepper to taste (optional)

DIRECTIONS

Combine all ingredients in a large bowl and mash with a fork or potato masher.

Divide mixture into 8 burgers, making patties about 1/2 inch thick. You may need
to wet your
hands to keep the mixture from sticking.

Coat a nonstick skillet with vegetable spray. Cook burgers over medium heat
until browned on both sides, about 7-9 minutes.

Nutritional Information Per Serving (1 burger):

Calories: 122, Fat: 2 g, Cholesterol: 4 mg, Sodium: 308 mg,
Carbohydrate: 22 g, Dietary Fiber: 3 g, Sugars: 3 g, Protein: 6 g

Diabetic Exchanges: 1-1/2 Starch

2 WW Points




------------------------------

Message: 2
Date: Wed, 29 Jul 2009 10:41:59 -0500
From: Richard Lee Holbert <rlhintexas@...>
Subject: [Healthy-Tastes] DIABETIC CHICKEN WITH SUN-DRIED TOMATOES
To: Richard Lee Holbert <rlhintexas@...>
Message-ID: <4A706DC7.4020007@...>
Content-Type: text/plain; charset=ISO-8859-1; format=flowed

DIABETIC CHICKEN WITH SUN-DRIED TOMATOES

Yield: 4 servings

Source: "Magic Menus for People with Diabetes"
Via The Diabetic Gourmet Daily Recipe Mailer

INGREDIENTS

4 boneless skinless chicken breast halves(about 1 pound total), trimmed of
cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes,rehydrated in small bowl water

DIRECTIONS

Cut each chicken breast half into 6 equal parts.
Sprinkle with salt and pepper.
Saut? chicken in oil over moderate heat, turning, until
the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the
skillet and saut?, stirring until softened, about 1 minute.
Add broth, wine (much of the alcohol will evaporate, leaving
only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered,
for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently
spooning the sauce over the chicken, until heated
through. Simmer until sauce is reduced by half.

Nutritional Information Per Serving (1/4 of recipe):

Calories: 177, Fat: 5 g, Cholesterol: 64 mg, Sodium: 155 mg,
Carbohydrate: 3 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 27 g

Diabetic Exchanges: 4 Very Lean Meat, 1/2 Fat

4 WW Points




------------------------------

_______________________________________________
Healthy-Tastes mailing list
Healthy-Tastes@...
http://cooking-lists.com/mailman/listinfo/healthy-tastes_cooking-lists.com

Please feel free to share list recipes with others, so long as you include the
poster and the list as a part of the source.

To unsubscribe, send a blank e-mail with UNSUBSCRIBE in the Subject to
Healthy-Tastes-request@....

End of Healthy-Tastes Digest, Vol 8, Issue 117
**********************************************