Saturday, May 23, 2009
reciperewards.com
new website here, or at least new to me. this one is http://www.reciperewards.com/?refer=1288950 . you can also access it through the site http://usmgr.mail.yahoo.com/dc/launch?.gx=0&.rand=1ns35n459gkdg again it is the reciperewards.com website. this one has recipes and quizzes. the recipes include weight watcher and healthy as well as more traditional groupings. the quizzes cover topics such as snacking, vegetarian eating and dining out. some of the answers are rather obvious, but that is at least better than too hard. ciao, l
Thursday, May 21, 2009
diet blogs and hyperlinks
this is a list of three hypersites and one blog site with a description:
- http://www.diet-blog.com a large list of blogs by a large number of people trying to lose weight.
- http://www.dietfacts.com a large site with numerous hyperlinks and the ability to check brands for caloric information (for example, haagen dazs vanilla icecream, not that you eat that, of course)
- http://calorielab.com a website a bit like dietfacts.com
- http://www.nutritiondata.com a website a bit like dietfacts.com.
and now some musings on a report by the cdc (see diet-blog.com) on the rating of states as to the obesity or overweight status of each state. first, obese and overweight are not the same thing. i hope i am overweight only. obese is far worse. i am not sure of the difference exactly. what matters, though, is that the least obese state is hawaii, and the most obese states are in the deep south. writers concur that the southern states eat poorly and exercise little. one blogger noted that he had seen neighbors in the south get on their riding lawnmowers to go out to the mailbox!
but why is hawaii the leanest state? is it diet? do hawaiians eat lots of fresh fruit and fish, which are both good for the heart and health in general? or is it that they have a better climate, although what difference that makes, i don't know? or is it that they have abundant beaches and can exercise more readily?
most importantly, what does this have to do with my state, which is ohio? a good question. now i need to find a good answer.
Sunday, May 17, 2009
foodieview.com
in my newspaper today, the usa weekend segment of the sunday paper had on p. 4 a reference to http://www.foodieview.com/ which says it is a website that searches its 130,000 recipes (i didn't verify the number) for dishes that are heart-healthy. it certainly does that, but it does more. it functions as a blog for its members on the subject of food. you can not only get the recipe for a winter squash soup curried with almonds, but read blogs about its preperation by a writer living in the south of france.
it also has reviews of cookbooks, restaurant guides for major cities (i do not live in a major city), databases for types of cuisine, such as french, italian, or chinese, and types of diet, such as diabetic or vegan and vegetarian. the recipes can be placed into your recipebox, if you plan to make them some day, or printed off. i did not find, though there may be one, an e-mail option so you can send recipes to friends/relatives.
not all recipes or sites that make up this hyperlinked website are always heart-healthy. i came across food & wine, which can be a bit on the cholesterol-laden end sometimes. i also did not notice, on the only recipe i checked, a dietary information breakdown on items such as sodium, fat, calories and protein. outside of that i saw no problems with the site.
this may be the best recipe hyperlinked website i have yet seen. it is free. there is also a find a friend portion, which i did not try, for those (i know who i am) who would like more friends.
ciao a tutti, l.
it also has reviews of cookbooks, restaurant guides for major cities (i do not live in a major city), databases for types of cuisine, such as french, italian, or chinese, and types of diet, such as diabetic or vegan and vegetarian. the recipes can be placed into your recipebox, if you plan to make them some day, or printed off. i did not find, though there may be one, an e-mail option so you can send recipes to friends/relatives.
not all recipes or sites that make up this hyperlinked website are always heart-healthy. i came across food & wine, which can be a bit on the cholesterol-laden end sometimes. i also did not notice, on the only recipe i checked, a dietary information breakdown on items such as sodium, fat, calories and protein. outside of that i saw no problems with the site.
this may be the best recipe hyperlinked website i have yet seen. it is free. there is also a find a friend portion, which i did not try, for those (i know who i am) who would like more friends.
ciao a tutti, l.
Monday, May 11, 2009
free recipes site
Just saw a show on the discovery network which posts recipes that are healthier for you on http://www.health.discover.com . There are a number of sites posted here, including health items and fitness. The recipes seemed quite good. Just FYI. Ciao, L.
Monday, May 4, 2009
cook yourself thin
ok boys and girls, it's time to talk about cook yourself thin on lifetime network. Basically it is a show where three women meet with real women who weigh too much. The women have different reasons for losing weight but don't want to give up their favorite foods. These include fries, hamburgers with cheese, shakes, steaks, lasagna, pizza and cupcakes.
the challenge is to lower the calories of the meal to 1/2 or 1/3. And without losing taste. The show is really good. and the recipes seem good. here's how to find the recipes. navigate to http://www.mylifetime.com/ Click on the show advertisement, which is a you-tube sort of thing. At the end of it scroll down to the descriptors of the show and select the word recipes. it will be in blue probably. this will take you to the actual recipes which are downloadable and printable and even emailable.
there is also a cookbook, also called cook yourself thin. hunt it down. one plus about having food with fewer calories is that you can eat more sometimes! They preach a sort of easy formula for weight loss, which is that your target weight times ten should equal the number of calories you eat per day. So if you want to drop to 150 lbs, say, you should eat 1500 cals per day. Simple. But seriously, watch the show. I mean pizza for 475 calories per serving, incredible.
the challenge is to lower the calories of the meal to 1/2 or 1/3. And without losing taste. The show is really good. and the recipes seem good. here's how to find the recipes. navigate to http://www.mylifetime.com/ Click on the show advertisement, which is a you-tube sort of thing. At the end of it scroll down to the descriptors of the show and select the word recipes. it will be in blue probably. this will take you to the actual recipes which are downloadable and printable and even emailable.
there is also a cookbook, also called cook yourself thin. hunt it down. one plus about having food with fewer calories is that you can eat more sometimes! They preach a sort of easy formula for weight loss, which is that your target weight times ten should equal the number of calories you eat per day. So if you want to drop to 150 lbs, say, you should eat 1500 cals per day. Simple. But seriously, watch the show. I mean pizza for 475 calories per serving, incredible.
Saturday, May 2, 2009
Cookbook Review
WeightWatchers New Complete Cookbook (2006).
There are many of these cookbooks, about one per each year. The books are laid out in notebook format in a ring binder and have 16 categories of foods. Foods range from easy and every day to complex and impressive. The recipes are marked in WeightWatchers style, with the number of pts per recipe. Also more complicated recipes are marked, as are spicier ones and so on. All recipes come with caloric information. These are two of there recipes.
Stuffed Peppers (the author notes that this dish is actually French in origin. S/he suggests using various colors of peppers for eye appeal)
Makes 4 servings
1/2 lb lean ground beef (10 % or less fat)
1 cup cooked white rice
1 onion, finely chopped
1/4 cup thawed frozen green peas
1/4 cup grated parmesan cheese
2 tbsptomato paste
3 garlic cloves, minced
1 tsp minced fresh thyme
1 tsp minced fresh basil
1/2 tsp minced fresh sage
4 green, red, or yellow bell peppers, topped and seeded
1/2 cup tomato puree or tomato sauce
Preheat the oven to 350 degrees. Combine all the first ten ingredients in a large bowl and mix it. Loosely stuff the peppers with this mix and stand them in a baking dish. Pour the tomato puree over the peppers and add enough water to the dish to cup 1/4th the way up the peppers. Cover with foil and bake, bastingoccasionally with the juices for 30 min. Uncover and bake until the pepper and rice are tender and the filling is completely cooked, about 20 min longer. Let stand 5 min and serve.
1 pepper has 224 ccals, 6 g. fat, 3 g sat fat, o g trans fat, 19 mg chol, 268 mg sodium,29 g carb, 4 g fiber, 15 g. prot and 107 mg calc. points = 4
Banana Cream Pie (yoghurt here replaces the cream)
Makes 8 servings
12 low-fat honey graham crackers (3 full sheets) made into crumbs
1 tbsp butter
1tsp water
4 bananas, thinly sliced on the diagonal
2 tbsp fresh lime juic
1 env unflavored gelatin
1/2 cup water
1/3 cup sugar
1 1/2 cups plain fat-free yoghurt
1 tsp vanilla extract
Grated Lime Zest
Preheat the oven to 350 degrees. Spray a nine inch pan with nonstick spray.
Combine the crumb, butter and water in a medium bowl with a fork. Press this into the bottom and up the sides of the pie plate. Bake until firm, 3-5 min, cool.
In another medium bowl toss the bananas with the lime juice and reserve one cup. Arrange the remaining bananas over the crust.
In a small saucepan sprinkle the gelatin over the cold water and let stand 2 min. Add the sugar and cook on medium high heat, stirring constantly, until the mixture boils and the gelatin and sugar dissolves (2-3 min). Remove from the heat and whisk in the yoghurt and vanilla. Pour into the pie plate. Arrange the remaining bananas over the pie and sprinkle with the lime zest. Refrigerate, covered with plastic wrap, till chilled, 2-3 hours.
A serving = 1/8 of a pie. 146 cals, 2 g. fat, 1 g sat fat, 0 g trans fat, 5 mg sod, 32 g carb, 2 g fib, 4 prot, 86 mg calc. Points=3
There are many of these cookbooks, about one per each year. The books are laid out in notebook format in a ring binder and have 16 categories of foods. Foods range from easy and every day to complex and impressive. The recipes are marked in WeightWatchers style, with the number of pts per recipe. Also more complicated recipes are marked, as are spicier ones and so on. All recipes come with caloric information. These are two of there recipes.
Stuffed Peppers (the author notes that this dish is actually French in origin. S/he suggests using various colors of peppers for eye appeal)
Makes 4 servings
1/2 lb lean ground beef (10 % or less fat)
1 cup cooked white rice
1 onion, finely chopped
1/4 cup thawed frozen green peas
1/4 cup grated parmesan cheese
2 tbsptomato paste
3 garlic cloves, minced
1 tsp minced fresh thyme
1 tsp minced fresh basil
1/2 tsp minced fresh sage
4 green, red, or yellow bell peppers, topped and seeded
1/2 cup tomato puree or tomato sauce
Preheat the oven to 350 degrees. Combine all the first ten ingredients in a large bowl and mix it. Loosely stuff the peppers with this mix and stand them in a baking dish. Pour the tomato puree over the peppers and add enough water to the dish to cup 1/4th the way up the peppers. Cover with foil and bake, bastingoccasionally with the juices for 30 min. Uncover and bake until the pepper and rice are tender and the filling is completely cooked, about 20 min longer. Let stand 5 min and serve.
1 pepper has 224 ccals, 6 g. fat, 3 g sat fat, o g trans fat, 19 mg chol, 268 mg sodium,29 g carb, 4 g fiber, 15 g. prot and 107 mg calc. points = 4
Banana Cream Pie (yoghurt here replaces the cream)
Makes 8 servings
12 low-fat honey graham crackers (3 full sheets) made into crumbs
1 tbsp butter
1tsp water
4 bananas, thinly sliced on the diagonal
2 tbsp fresh lime juic
1 env unflavored gelatin
1/2 cup water
1/3 cup sugar
1 1/2 cups plain fat-free yoghurt
1 tsp vanilla extract
Grated Lime Zest
Preheat the oven to 350 degrees. Spray a nine inch pan with nonstick spray.
Combine the crumb, butter and water in a medium bowl with a fork. Press this into the bottom and up the sides of the pie plate. Bake until firm, 3-5 min, cool.
In another medium bowl toss the bananas with the lime juice and reserve one cup. Arrange the remaining bananas over the crust.
In a small saucepan sprinkle the gelatin over the cold water and let stand 2 min. Add the sugar and cook on medium high heat, stirring constantly, until the mixture boils and the gelatin and sugar dissolves (2-3 min). Remove from the heat and whisk in the yoghurt and vanilla. Pour into the pie plate. Arrange the remaining bananas over the pie and sprinkle with the lime zest. Refrigerate, covered with plastic wrap, till chilled, 2-3 hours.
A serving = 1/8 of a pie. 146 cals, 2 g. fat, 1 g sat fat, 0 g trans fat, 5 mg sod, 32 g carb, 2 g fib, 4 prot, 86 mg calc. Points=3
Cookbook Review
Gourmet Light (1993) Underwood, G.
This award winner (the Duncan Hines 1985 Best Cookbook of the Year Award, among others)
is basically a lightened version of the Joy of Cooking. The author lived in Europe for years and, she describes herself as "small", had to find lower calorie versions of the classic European dishes. All dishes come with caloric information. And they sound quite tasty and appropriate for diets.
These recipes come from them.
Cauliflower "Cream" with Yellow Pepper Puree
Basically this is a cream soup made without cream.
3 small leeks, white part only
3 cups blanched cauliflower (about 1/2 head)
1 1/2 cups skimmed milk
1/2 cups skimmed evaporated milk
1 small potato, peeled and diced
3/4 tsp salt
freshly grated nutmeg and freshly ground black pepper to taste
For the garnish
2 yellow peppers
a cup loosely packed snipped fresh basil leaves, or 2 tsp dried basil
4 tbsp romano or parmesan cheese
1 tbsp olive oil
Makes 4 cups (140 cals per cup, 11 g protein, 1 g fat, trace of sat fat, 4 mg cholesterol, 24 g carbohydrates, 534 mg sodium 3 g fiber)
To prepare the soup slice the leeks and rinse them. Place in a 1 qt saucepan with water to cover them half way. Cover the pan and turn heat to high. Reduce heat to simmer when boil is reached. Uncover after 10 min and cook till leeks are soft, about 5 min more.
Meanwhile, core the cauliflower and blanch it in boiling water for 5 minutes. Drain it and chop it, combining it with the 2 kinds of milk, the potato, salt, pepper, and leeks in a two qt saucepan.
Cover the pan, bring to a boil and simmer 20 min.
Puree. If the mixture is too thick thin with milk. Add nutmeg and adjust flavor. Soup should be overseasoned if it will be served cold. Serve with one tbsp of the yellow pepper puree swirled in.
Yellow Pepper Puree
Cut the peppers in half and flatten with the hand. Place on a baking sheet skin side up under a broiler. Broil till blackened and charred, up to 10 min. Place them in a plastic or paper bag rolled tightly shut and place in refrigerator until chilled.
Peel the skin off and discard. Chop and puree the peppers. Add basil, cheese and olive oil to the peppers. The puree will be thick and chunky. It will store one week chilled.
Roasted Three-Onion Soup
yields 2 qts. 55 cal per cup, 2 g protein, trace fat, no cholesterol, 11g carbohydrates, 226 mg sodium and 1g fiber, all per 1 cup)
2 spanish onions
1 medium yellow onion
2 shallots
6 cloves garlic
2 13.5 oz cans beef broth, plus and additional cup
1/4 cup full-bodied red wine
1 tsp minced fresh thyme or 1/2 tsp dried thyme
1 bay leaf
1 tsp salt or to taste
1/2 tsp liquid beef bouillon
1 tsp sugar
2 tbsp instant-blending flour
1 tbsp cognac, optional
Freshly grated parmesan cheese, optional
Roast one spanish onion and the yellow onion in a baking dish in a 350 degree oven for 30 min. No preheating is needed. Add the shallots and bake 30 minutes more. Add the garlic and roast 30 min more. Let cool and discard skins. (this part can be done early in the day).
Place the onions, shallots and garlic in a food processor with 1 cup broth and puree.
Put the puree in a 2 1/2 qt saucepan. Add all but 1 cup of the broth, the wine, thyme, bay leaf, salt and bouillon. Simmer.
Thinly slice the last onion in a food processor or by hand. Spray a nonstick 10 inch skillet with nonstick cooking spray. Saute the onion over medium high heat, stirring often, until the onion is brown and limp (about 10 min). Sprinkle with sugar and flour and stir 1 min.
Add remaining broth and simmer 4 minutes, stirring occassioally. Add to the onion/broth mixture in the pan, stir in the cognac and simmer 10-30 min. Remove the bayleaf and serve. Have cheese at the table.
This award winner (the Duncan Hines 1985 Best Cookbook of the Year Award, among others)
is basically a lightened version of the Joy of Cooking. The author lived in Europe for years and, she describes herself as "small", had to find lower calorie versions of the classic European dishes. All dishes come with caloric information. And they sound quite tasty and appropriate for diets.
These recipes come from them.
Cauliflower "Cream" with Yellow Pepper Puree
Basically this is a cream soup made without cream.
3 small leeks, white part only
3 cups blanched cauliflower (about 1/2 head)
1 1/2 cups skimmed milk
1/2 cups skimmed evaporated milk
1 small potato, peeled and diced
3/4 tsp salt
freshly grated nutmeg and freshly ground black pepper to taste
For the garnish
2 yellow peppers
a cup loosely packed snipped fresh basil leaves, or 2 tsp dried basil
4 tbsp romano or parmesan cheese
1 tbsp olive oil
Makes 4 cups (140 cals per cup, 11 g protein, 1 g fat, trace of sat fat, 4 mg cholesterol, 24 g carbohydrates, 534 mg sodium 3 g fiber)
To prepare the soup slice the leeks and rinse them. Place in a 1 qt saucepan with water to cover them half way. Cover the pan and turn heat to high. Reduce heat to simmer when boil is reached. Uncover after 10 min and cook till leeks are soft, about 5 min more.
Meanwhile, core the cauliflower and blanch it in boiling water for 5 minutes. Drain it and chop it, combining it with the 2 kinds of milk, the potato, salt, pepper, and leeks in a two qt saucepan.
Cover the pan, bring to a boil and simmer 20 min.
Puree. If the mixture is too thick thin with milk. Add nutmeg and adjust flavor. Soup should be overseasoned if it will be served cold. Serve with one tbsp of the yellow pepper puree swirled in.
Yellow Pepper Puree
Cut the peppers in half and flatten with the hand. Place on a baking sheet skin side up under a broiler. Broil till blackened and charred, up to 10 min. Place them in a plastic or paper bag rolled tightly shut and place in refrigerator until chilled.
Peel the skin off and discard. Chop and puree the peppers. Add basil, cheese and olive oil to the peppers. The puree will be thick and chunky. It will store one week chilled.
Roasted Three-Onion Soup
yields 2 qts. 55 cal per cup, 2 g protein, trace fat, no cholesterol, 11g carbohydrates, 226 mg sodium and 1g fiber, all per 1 cup)
2 spanish onions
1 medium yellow onion
2 shallots
6 cloves garlic
2 13.5 oz cans beef broth, plus and additional cup
1/4 cup full-bodied red wine
1 tsp minced fresh thyme or 1/2 tsp dried thyme
1 bay leaf
1 tsp salt or to taste
1/2 tsp liquid beef bouillon
1 tsp sugar
2 tbsp instant-blending flour
1 tbsp cognac, optional
Freshly grated parmesan cheese, optional
Roast one spanish onion and the yellow onion in a baking dish in a 350 degree oven for 30 min. No preheating is needed. Add the shallots and bake 30 minutes more. Add the garlic and roast 30 min more. Let cool and discard skins. (this part can be done early in the day).
Place the onions, shallots and garlic in a food processor with 1 cup broth and puree.
Put the puree in a 2 1/2 qt saucepan. Add all but 1 cup of the broth, the wine, thyme, bay leaf, salt and bouillon. Simmer.
Thinly slice the last onion in a food processor or by hand. Spray a nonstick 10 inch skillet with nonstick cooking spray. Saute the onion over medium high heat, stirring often, until the onion is brown and limp (about 10 min). Sprinkle with sugar and flour and stir 1 min.
Add remaining broth and simmer 4 minutes, stirring occassioally. Add to the onion/broth mixture in the pan, stir in the cognac and simmer 10-30 min. Remove the bayleaf and serve. Have cheese at the table.
Cook Book Review
The Biggest Loser Cookbook (2006) Alexander, D.
This comes with a website http://www.biggestloserclub.com/cookbook
Basically contestants from the show provided recipes they liked. There is a range of difficulty here, and also of calories. The book is divided into 6 sections: breakfast, sandwiches, sides,main dishes, snacks, desserts. All recipes come with caloric information. The following recipes are from this cookbook.
Greek God(dess) Salad
1 tbsp minced fresh parsley leaves
4 pitted kalamata olives, minced
1 clove garlic, minced
4-5 tbsp lemon juice to taste (preferably fresh squeezed)
1/2 medium cucumber, seeded and chopped
1/2 medium red or orange bell pepper, chopped
1 medium tomato, seeded and chopped
1/3 cup finely chopped red onion
1 oz heaping 1/4 cup crumbled reduced-fat feta cheese
1 small (4 oz) grilled chicken breast, sliced (meat is optional)
Combine the parsley, olives and garlic in a serving bowl. Whisk in 4 tbsp lemon juice.
Add the cucumber, pepper, tomato, onion and 3 tbsp of the cheese. Toss to coat with the dressing. Taste and add more lemon juice if desired. Scatter the chicken over the salad, if desired. Top with the remaing cheese. Makes 2 servings.
106 cals per serving. 5 g. protein, 15 g. carbohydrates, 4 g fat (1 g sat fat) 5 mg cholesterol, 3 g fiber, 315 mg sodium
Peanut Butter-Oatmeal Cookies
12 pitted dates
1/3 cups old fashioned oats
1 tbsp reduced fat peanut butter
Process the dates in a food processor fitted with a chopping blade until they clump together. Transfer with a spatula to a mixing bowl. Add the oats and peanut butter. Mix well with hands or a mixer. Divide into 4 parts. Shape these into balls and place them between wax paper sheets and flatten to 3 inches diameter. Serve immediately or store in airtight container. Refrigerate for up to 5 days. Makes 2 2 cookie servings.
221 calories per serving (2 cookies) 5 g protein 45 g carbohydrates, 4 g fat (less than 1 g sat fat) no cholesterol, 5 g fiber, 63 mg sodium
Chocolate Kahlua Mousse Parfaits
1/2 cup plus 1 tbsp very cold fat-free milk
1/4 cup kahlua or other coffee-flavored liqueur
1 envelope (1.5 oz) low-fat chocolate mousse mix
1 tbsp unsweetened cocoa powder
2 chocolate graham crackers, crushed into fine crumbs
1 cup thawed fat-free frozen whipped topping
Combine milk, kahua, mousse mix and cocoa in a large mixing bowl. Whip on low with mixer until blended. Slowly increase speed to high, whipping for five minutes or until fluffy.
In four dessert bowls or wine glasses, layer 1/4 cup of mousse, 2 tsp of crumbs and 2 tbsp of whipped topping. Repeat these 3 layers a second time, except for enough graham cracker crumbs to top the glass/bowl lightly. Refrigerate 2 hours before serving. Serves four.
145 calories per serving, 3 g protein, 22 g carbohydrates, 3 g fat (2 g sat fat) less than 1 mg cholesterol, 1 g fiber, 43 mg sodium
This comes with a website http://www.biggestloserclub.com/cookbook
Basically contestants from the show provided recipes they liked. There is a range of difficulty here, and also of calories. The book is divided into 6 sections: breakfast, sandwiches, sides,main dishes, snacks, desserts. All recipes come with caloric information. The following recipes are from this cookbook.
Greek God(dess) Salad
1 tbsp minced fresh parsley leaves
4 pitted kalamata olives, minced
1 clove garlic, minced
4-5 tbsp lemon juice to taste (preferably fresh squeezed)
1/2 medium cucumber, seeded and chopped
1/2 medium red or orange bell pepper, chopped
1 medium tomato, seeded and chopped
1/3 cup finely chopped red onion
1 oz heaping 1/4 cup crumbled reduced-fat feta cheese
1 small (4 oz) grilled chicken breast, sliced (meat is optional)
Combine the parsley, olives and garlic in a serving bowl. Whisk in 4 tbsp lemon juice.
Add the cucumber, pepper, tomato, onion and 3 tbsp of the cheese. Toss to coat with the dressing. Taste and add more lemon juice if desired. Scatter the chicken over the salad, if desired. Top with the remaing cheese. Makes 2 servings.
106 cals per serving. 5 g. protein, 15 g. carbohydrates, 4 g fat (1 g sat fat) 5 mg cholesterol, 3 g fiber, 315 mg sodium
Peanut Butter-Oatmeal Cookies
12 pitted dates
1/3 cups old fashioned oats
1 tbsp reduced fat peanut butter
Process the dates in a food processor fitted with a chopping blade until they clump together. Transfer with a spatula to a mixing bowl. Add the oats and peanut butter. Mix well with hands or a mixer. Divide into 4 parts. Shape these into balls and place them between wax paper sheets and flatten to 3 inches diameter. Serve immediately or store in airtight container. Refrigerate for up to 5 days. Makes 2 2 cookie servings.
221 calories per serving (2 cookies) 5 g protein 45 g carbohydrates, 4 g fat (less than 1 g sat fat) no cholesterol, 5 g fiber, 63 mg sodium
Chocolate Kahlua Mousse Parfaits
1/2 cup plus 1 tbsp very cold fat-free milk
1/4 cup kahlua or other coffee-flavored liqueur
1 envelope (1.5 oz) low-fat chocolate mousse mix
1 tbsp unsweetened cocoa powder
2 chocolate graham crackers, crushed into fine crumbs
1 cup thawed fat-free frozen whipped topping
Combine milk, kahua, mousse mix and cocoa in a large mixing bowl. Whip on low with mixer until blended. Slowly increase speed to high, whipping for five minutes or until fluffy.
In four dessert bowls or wine glasses, layer 1/4 cup of mousse, 2 tsp of crumbs and 2 tbsp of whipped topping. Repeat these 3 layers a second time, except for enough graham cracker crumbs to top the glass/bowl lightly. Refrigerate 2 hours before serving. Serves four.
145 calories per serving, 3 g protein, 22 g carbohydrates, 3 g fat (2 g sat fat) less than 1 mg cholesterol, 1 g fiber, 43 mg sodium
Book Review
The Top 100 Health Tips (2007) Wright, J.
Part of a series (look up the Top 100 Diet Secrets), this is a list of foods that are beneficial, and divides them into sections such as brain boosters, mood lifters, weight shifters and so on. This is not so much a diet book as a health book which you can tailor to your needs. Some recipes are enclosed from the book (the book has few recipes total.
Cottage Cheese on Rye This is a classic cheese toast with a few switches.
8 slices rye bread
1/2 cup cottage cheese
1 tsp finely chopped lemongrass (or other spice)
4 tomatoes, roughly chopped
4 gherkins, sliced
Toast the bread. Mix the cottage bread and the lemongrass. Pile on the toast and top with tomatoes and gherkins. Serve immediately. (no caloric info given)
Happy Salad A variation on potato salad.
1/2 lb salad potatoes, scrubbed and halved.
1/2 lb baby spinach leaves
4 small bell peppers, seeded and chopped
salad dressing to taste
3/4 cup brazil nuts, choppe
1 tbsp sunflower seeds
Boil the potatoes 10 min or until tender. Put in a bowl and add the spinach and peppers. Mix the nuts and seeds together. Pour the dressing over and top with nuts and seeds. Serve (no caloric information given).
Baba Gannoush
2 lg. eggplants
6 cloves garlic, crushed
4 tbsp tahini (usually in the asian aisle)
4 tbsp lemon juice
1tbsp olive oil
bunch parsley
Heat the oven to 375 degrees. Bake the eggplants on a baking sheet 30 min and slice in half. Scoop out the insides and chop. Place this in a colander to drain at least 10 min. Mash the eggplant (chopped) with the garlic, tahini and lemon juice to make a smooth paste in the bowl. Pour olive oil over it and sprinkle with parsley. Serve with bread and raw vegetables as a dip. (no caloric information given)
Roast Butternut Squash with Cheese and Walnuts
4 tbsp olive oil
2 cloves garlic, crushed
2 butternut squash, halved and seeded
1 1/2 cup cubed cheese
1 cup walnut halves
Heat the oven to 375 degrees. Place th oil and garlic in the hollowed center of each squash. Roast for an hour until tender. Scoop out the flesh leaving the skin intact. Mix the flesh with the cheese and walnuts. Place back in the squash shells and cook for a few minutes until the cheese is soft. Serve immediately. (no caloric information given)
Part of a series (look up the Top 100 Diet Secrets), this is a list of foods that are beneficial, and divides them into sections such as brain boosters, mood lifters, weight shifters and so on. This is not so much a diet book as a health book which you can tailor to your needs. Some recipes are enclosed from the book (the book has few recipes total.
Cottage Cheese on Rye This is a classic cheese toast with a few switches.
8 slices rye bread
1/2 cup cottage cheese
1 tsp finely chopped lemongrass (or other spice)
4 tomatoes, roughly chopped
4 gherkins, sliced
Toast the bread. Mix the cottage bread and the lemongrass. Pile on the toast and top with tomatoes and gherkins. Serve immediately. (no caloric info given)
Happy Salad A variation on potato salad.
1/2 lb salad potatoes, scrubbed and halved.
1/2 lb baby spinach leaves
4 small bell peppers, seeded and chopped
salad dressing to taste
3/4 cup brazil nuts, choppe
1 tbsp sunflower seeds
Boil the potatoes 10 min or until tender. Put in a bowl and add the spinach and peppers. Mix the nuts and seeds together. Pour the dressing over and top with nuts and seeds. Serve (no caloric information given).
Baba Gannoush
2 lg. eggplants
6 cloves garlic, crushed
4 tbsp tahini (usually in the asian aisle)
4 tbsp lemon juice
1tbsp olive oil
bunch parsley
Heat the oven to 375 degrees. Bake the eggplants on a baking sheet 30 min and slice in half. Scoop out the insides and chop. Place this in a colander to drain at least 10 min. Mash the eggplant (chopped) with the garlic, tahini and lemon juice to make a smooth paste in the bowl. Pour olive oil over it and sprinkle with parsley. Serve with bread and raw vegetables as a dip. (no caloric information given)
Roast Butternut Squash with Cheese and Walnuts
4 tbsp olive oil
2 cloves garlic, crushed
2 butternut squash, halved and seeded
1 1/2 cup cubed cheese
1 cup walnut halves
Heat the oven to 375 degrees. Place th oil and garlic in the hollowed center of each squash. Roast for an hour until tender. Scoop out the flesh leaving the skin intact. Mix the flesh with the cheese and walnuts. Place back in the squash shells and cook for a few minutes until the cheese is soft. Serve immediately. (no caloric information given)
Friday, May 1, 2009
food magazines
Many food magazines do not supply caloric information. Two that do are http://www.cookinglight.org and http://www.hungry-girl.com .
Hungry Girl offers tips for having your favorite food without the calories. Thus do not be surprised if she offers recipes for brownies. Cooking Light is less indulgeant, but stillgood. Hungry Girl, by way, is the author of 200 under 200, which provides 200 recipes for sort of lo-calorie comfort foods.
Hungry Girl offers tips for having your favorite food without the calories. Thus do not be surprised if she offers recipes for brownies. Cooking Light is less indulgeant, but stillgood. Hungry Girl, by way, is the author of 200 under 200, which provides 200 recipes for sort of lo-calorie comfort foods.
Weight Loss Website
http://www.zacking.com is an online website for keeping track of calories. it is free. enter a bit of personal data such as web address and weight and what weight you would like to weigh and it will chart it for you. Thus you might have to lose 10,000 cals over the next year. it uses the "deck of cards" approach for meat ( a piece of meat the size of 2 decks of cards = 2 x 125 cals).
It also measures foods by tbsp. All food that fits in a tablespoon, such as mashed potatoes and spinach, is calculated at 75 cals or 115 cals per spoon. At any rate the math is easy. this is worth a try.
It also measures foods by tbsp. All food that fits in a tablespoon, such as mashed potatoes and spinach, is calculated at 75 cals or 115 cals per spoon. At any rate the math is easy. this is worth a try.
Fresh and Fruity Spinach Salad
From the 2009 Country Woman Salad Countest.
1 pkg. fresh baby spinach (6 oz.)
1 med. nectarine, chopped
1/2 cup chopped fresh strawberries
2 medium kiwifruit, peeled and sliced
1/2 cup chopped walnuts, toasted
Strawberry Vinaigrette
1/2 cup halved fresh strawberries
1 tbsp balsamic vinegar
1 tbsp sugar
1/4 tsp salt
1/8 tsp dried tarragon
1/8 tsp pepper
1/3 cup plus 2 tbsp olive oil
Combine the spinach, nectarine, strawberries, kiwi and walnuts in a large bowl.
Place the first six vinaigrette ingredients in a blender and blend 15 secs. While processing slowly add the oil in a steady stream. Drizzle over salad, toss to coat and serve immediately. Yields 10 servings.
No caloric information given.
1 pkg. fresh baby spinach (6 oz.)
1 med. nectarine, chopped
1/2 cup chopped fresh strawberries
2 medium kiwifruit, peeled and sliced
1/2 cup chopped walnuts, toasted
Strawberry Vinaigrette
1/2 cup halved fresh strawberries
1 tbsp balsamic vinegar
1 tbsp sugar
1/4 tsp salt
1/8 tsp dried tarragon
1/8 tsp pepper
1/3 cup plus 2 tbsp olive oil
Combine the spinach, nectarine, strawberries, kiwi and walnuts in a large bowl.
Place the first six vinaigrette ingredients in a blender and blend 15 secs. While processing slowly add the oil in a steady stream. Drizzle over salad, toss to coat and serve immediately. Yields 10 servings.
No caloric information given.
Hazlenut and Pear Salad
Honorable Mention, 2009 Country Woman Salad Contest
1/3 cup plus 1/2 cup chopped hazlenuts, toasted, divided
2 TBSP plus 1/2 cup chopped red onion, divided
2 TBSP water
4 1/2 tsp balsamic vinegar
4 1/2 tsp sugar
1/2 tsp salt
1 garlic clove, halved
1/8 tsp paprika
1/4 cup olive oil
5 0z package of spring mix salad greens
1 med. pair, thinly sliced
1/2 cup crumbled gorgonzola cheese
1/4 cup dried cherries
For the dressing place 1/3 cup hazlenut, 2 TB onion, water, vinegar, sugar, salt, garlic and paprika in a food processor (or blender?) Process till blended. Gradually add oil in a steady stream.
Combine salad mix and remaining onion in a bowl. Add 1/2 cup dressing and toss to coat. divide into 6 bowls.
Top each salad with pear, cheese, cherries, and remaining hazlenuts. Drizzle with remaining dressing and serve immediately.
No Caloric information is given,
1/3 cup plus 1/2 cup chopped hazlenuts, toasted, divided
2 TBSP plus 1/2 cup chopped red onion, divided
2 TBSP water
4 1/2 tsp balsamic vinegar
4 1/2 tsp sugar
1/2 tsp salt
1 garlic clove, halved
1/8 tsp paprika
1/4 cup olive oil
5 0z package of spring mix salad greens
1 med. pair, thinly sliced
1/2 cup crumbled gorgonzola cheese
1/4 cup dried cherries
For the dressing place 1/3 cup hazlenut, 2 TB onion, water, vinegar, sugar, salt, garlic and paprika in a food processor (or blender?) Process till blended. Gradually add oil in a steady stream.
Combine salad mix and remaining onion in a bowl. Add 1/2 cup dressing and toss to coat. divide into 6 bowls.
Top each salad with pear, cheese, cherries, and remaining hazlenuts. Drizzle with remaining dressing and serve immediately.
No Caloric information is given,
Grilled Sweet Potato and Red Pepper Salad
3rd place winner of the Country Woman Salad contest, 2009.
1/2 cup olive oil
2 tbsp lime juice
1 garlic clove, minced
1 tsp chopped seedless jalapeno pepper, optional (handle with gloves)
1 tsp salt
1/2 tsp ground cumin
1/4 tsp pepper
1 1/2 lbs. medium sweet potatoes, peeled and cut into 1/2 inch slices
2 thinly sliced celery ribs
3 thinly sliced green onions
1/3 cups minced fresh cilantro
2 large sweet red peppers
For the dressing add the first 7 ingredients in a jar. shake well and set aside.
Coat a grilling rack with a cooking spray and start the grill.
Grill the red peppers on medium heat 10-15 min or until start to blister (turn frequently). Immediately place in a large bowl. Cover and let stand 15 min.
Toss the sweet potato slices with 2 tbsp of the dressing. Place the slices on the grill rack. Grill 5-6 min on each side over med. heat or until tender. Cut into bite-sized pieces.
Peel off and discard the skins from the peppers. Seed them and chop them coarsely in a large bowl. Combine with peppers, celery, onions and cilantro. Shake the remaining dressing and pour over the salad. Stir to blend. Serve room temperature. yields 8 servings.
3/4 cups = 130 cal, 7 g. fat, 1 g. sat fat, 0 cholesterol, 312 mg sodium, 16 g. carbohydrates,3 g. fiber, 2 g. protein, Diabetic exchanges 1 starch, a fat.
Note: Meat such as grilled ham steak, can be added to this.
1/2 cup olive oil
2 tbsp lime juice
1 garlic clove, minced
1 tsp chopped seedless jalapeno pepper, optional (handle with gloves)
1 tsp salt
1/2 tsp ground cumin
1/4 tsp pepper
1 1/2 lbs. medium sweet potatoes, peeled and cut into 1/2 inch slices
2 thinly sliced celery ribs
3 thinly sliced green onions
1/3 cups minced fresh cilantro
2 large sweet red peppers
For the dressing add the first 7 ingredients in a jar. shake well and set aside.
Coat a grilling rack with a cooking spray and start the grill.
Grill the red peppers on medium heat 10-15 min or until start to blister (turn frequently). Immediately place in a large bowl. Cover and let stand 15 min.
Toss the sweet potato slices with 2 tbsp of the dressing. Place the slices on the grill rack. Grill 5-6 min on each side over med. heat or until tender. Cut into bite-sized pieces.
Peel off and discard the skins from the peppers. Seed them and chop them coarsely in a large bowl. Combine with peppers, celery, onions and cilantro. Shake the remaining dressing and pour over the salad. Stir to blend. Serve room temperature. yields 8 servings.
3/4 cups = 130 cal, 7 g. fat, 1 g. sat fat, 0 cholesterol, 312 mg sodium, 16 g. carbohydrates,3 g. fiber, 2 g. protein, Diabetic exchanges 1 starch, a fat.
Note: Meat such as grilled ham steak, can be added to this.
Chicken Pita Salad
Chicken Pita Salad: Second Prize in the 2009 Country Woman Salad Contest
(the creator notes that other meats such as ground lamb also work well)
Ingredients
3 pita breads (6 in)
1/4 cup olive oil
1/4 cup balsamic vinegar
3 tbsp lemon juic
1 tbsp minced fresh oregano or 1 tsp dried oregano
2 garlic cloves, minced
2 tsp grated lemon peel
1 tsp sugar
1 tsp salt
1/4 tsp pepper
2 cups shredded cooked chicken
1 can (15 oz) garbanzo beans or chickpeas, rinsed and drained
1 English cucumber, halved and sliced
1 pint cherry tomatoes, halves
1 small red onion, quartered and sliced
1/2 cup crumbled feta cheese
(3/4 cup has 141 cals, 6 g. fat, 1 g. sat. fat, 17 mg. cholesterol, 294 mg. sodium, 14 g. carbohydrate, 2 g. fiber, 8 g. protein. Diabetic exchanges: 1 starch, 1 lean meat, 1/2 fat)
Cut each pita bread into eight triangles. Split each in half. Place on a baking sheet and bake 350 degrees in oven 10-12min or until lightly toasted.
For the Dressing whisk the oil, vinegar, lemon juice, oregano, garlic, lemon peel, sugar, salt and pepper together in a small bowl.
Combine chicken, beans, cucumber, tomatoes and onion in a large bowl. Stir in the pita triangles and drizzle with dressing. Toss to coat. Cover and refrigerate 30 min. Sprinkle with cheese and serve. yields 16 servings.
(the creator notes that other meats such as ground lamb also work well)
Ingredients
3 pita breads (6 in)
1/4 cup olive oil
1/4 cup balsamic vinegar
3 tbsp lemon juic
1 tbsp minced fresh oregano or 1 tsp dried oregano
2 garlic cloves, minced
2 tsp grated lemon peel
1 tsp sugar
1 tsp salt
1/4 tsp pepper
2 cups shredded cooked chicken
1 can (15 oz) garbanzo beans or chickpeas, rinsed and drained
1 English cucumber, halved and sliced
1 pint cherry tomatoes, halves
1 small red onion, quartered and sliced
1/2 cup crumbled feta cheese
(3/4 cup has 141 cals, 6 g. fat, 1 g. sat. fat, 17 mg. cholesterol, 294 mg. sodium, 14 g. carbohydrate, 2 g. fiber, 8 g. protein. Diabetic exchanges: 1 starch, 1 lean meat, 1/2 fat)
Cut each pita bread into eight triangles. Split each in half. Place on a baking sheet and bake 350 degrees in oven 10-12min or until lightly toasted.
For the Dressing whisk the oil, vinegar, lemon juice, oregano, garlic, lemon peel, sugar, salt and pepper together in a small bowl.
Combine chicken, beans, cucumber, tomatoes and onion in a large bowl. Stir in the pita triangles and drizzle with dressing. Toss to coat. Cover and refrigerate 30 min. Sprinkle with cheese and serve. yields 16 servings.
Special Spinach Salad
This is a grand prize salad winner for Country Woman Magazine
No caloric information is given.
Ingredients
No caloric information is given.
Ingredients
- 1/4 cup sugar 1/2 cup slivered almonds
- 1 bunch Romaine, torn
- 6 0z. fresh baby spinach
- 1/2 lb sliced fresh mushrooms
- 3 cups shredded swiss cheese
- 1 medium red onion, sliced
- 1/2 lb sliced bacon, cooked and crumbled
- 1 can (15 0z) mandarin oranges, drained
Poppy Seed Dressing
1/3 cup white vinegar
1/3 cup sugar
1/4 cup finely chopped onion
2 tbs Dijon mustard
3/4 tsp salt.
3/4 cup canola oil
2 tsp poppy seeds
First, melt the sugar in a heavy, small skillet over low heat. Add the almonds and stir to coat. Spread onto a greased sheet of foil. Break apart if necessary.
Second combine the romaine, spinach, mushrooms, cheese, onion, bacon and oranges.
Last, make the dressing, combining the first five ingredients in a blenders. Slowly add the oil in a steady stream and stir in the poppy seeds.
Pour the dressing over the salad and toss to coat. Sprinkle candied almonds and serve. 21 servings. (The author notes that you can give the recipe, the candied almonds and a bottle of the dressing as a present)
how to drink enough h20
Tips: Drink an herbal tea before the meal. These have very few calories and help digestion
: Make broth available during the meal. These are also low in calories and can be low in sodium.
:Eat fruit after the meal. Fruit is 92% water.
This is courtesy of Rachael Ray's Magazine and is a yum-o tip of the month.
: Make broth available during the meal. These are also low in calories and can be low in sodium.
:Eat fruit after the meal. Fruit is 92% water.
This is courtesy of Rachael Ray's Magazine and is a yum-o tip of the month.
SCALLOPED POTATOES: This dish has 237 cals. per serving, 6 g. of fat, 3 g. of saturated fat, and 23 mg. of cholesterol.
Serves 8. prep. time 40 min. bake time 1 1/4 hr.
The pureed cauliflower is creamy and replaces the heavy cream.
Zucchini take the place of some of the starchy potatoes.
Ingredients
Serves 8. prep. time 40 min. bake time 1 1/4 hr.
The pureed cauliflower is creamy and replaces the heavy cream.
Zucchini take the place of some of the starchy potatoes.
Ingredients
- cooking spray
- a head cauliflower/cut into florets
- 1 onion/half chopped and half sliced
- 1 cup 2% milk
- 1 cup grated parmesan cheese
- 2 tbs. flour
- salt and pepper to taste
- 1/4 cup whole wheat breadcrumbs
- 2 lbs. yellow-fleshed potatoes, peeled and thinly sliced crosswise
- 11/4 lbs.zucchini, sliced lengthwise
1. Preheat the oven to 400 degrees. Spray a 3 qt. baking dish with cooking spray. Cook the cauliflower til tender, 8 mins, in a large pot of boiling water. Drain.
2. Puree the cauliflower, chopped onion, milk, flour, and half of the parmesan in a blender. Season to taste with salt and pepper. In a small bowl combine the rest of the parmesan with the breadcrumbs.
3. Spread half of the puree in the bottom of the baking dish. Top with half of the potatoes and then half of the zucchini. Sprinkle with half of the sliced onions and half of the remaining parmesan. Repeat with the remaining potatoes, zucchini, sliced onions, parmesan, and puree (the puree is on top). Cover with foil and bake 45 min. Remove foil and bake about 30 minutes or until golden brown. Let cool for ten minutes and serve.
rachael ray popcorn
This is from Rachael Ray Magazine.
Cacio e pepe popcorn: in a large, heavy pan heat 3 tbs of vegetable oil on high heat and add one cup of popcorn kernels. Shake the pot about five minutes until the popping stops. Add six tbs of melted butter to the popcorn and toss lightly. Pour the popcorn into a large paper grocery sack.
Add 1 tsp. of coarse ground black pepper and a cup of grated romano cheese. Hold the top of the sack shut and shake to coat. Makes about 10 cups.
Cacio e pepe popcorn: in a large, heavy pan heat 3 tbs of vegetable oil on high heat and add one cup of popcorn kernels. Shake the pot about five minutes until the popping stops. Add six tbs of melted butter to the popcorn and toss lightly. Pour the popcorn into a large paper grocery sack.
Add 1 tsp. of coarse ground black pepper and a cup of grated romano cheese. Hold the top of the sack shut and shake to coat. Makes about 10 cups.
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