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Healthy Nutrition Educational Information
What is the Glycemic Food Index? and how does it work?
When to eat and when not to?
It is extremely important that as you go through your daily life, you pay attention to when you eat and not just what. In some instances eating at the wrong times and not eating at the right times can cause as many problems as a bad diet. You have to imagine yourself as the animal that your body thinks you are; we are not evolved to eat fish and chips late at night.
Animals in the wild spend most of their time and energy trying to catch or graze the food that they eat. We are so surrounded by convenient foods that we often don’t pay attention or respect to the foods we put into our body. No self-respecting lion would eat a meal late at night and then waste that precious energy it provides by sleeping. Food is a source of energy that we eat to enable us to catch or harvest more food. If we eat late at night, we can tend to put on weight as if calories aren’t used for fuel, then they get turned into body fat.
So for that reason we should be starting the day with a hearty breakfast too, in fact the old saying “breakfast like a king, lunch like a prince and dinner like a pauper” is the best rule for energy levels. This sets you up to use your food efficiently throughout the day and also maintain stable blood sugar levels and energy production. Missing breakfast can cause dips in your blood sugar that lead to feeling tired, headaches and irritability – these can lead to cravings and reaching for quick fixes of energy like sweets, biscuits, caffeine and sugary drinks that make you put on weight.
So get up that little bit earlier, try to make lunch your main meal of the day and eat dinner no later than 7.30pm – so many of us tend to pile up our eating habits later into the day that we are really doing ourselves no favours. By Nutritionist Gillian McKeith
Health and Wellness Tips
Ready to head to the market? Here are four basic tips on buying and storing berries:
- Avoid buying bruised or oozing berries. Turn the see-through baskets over to check the berries on the bottom.
- Look for firm, plump, full-colored berries.
- When you bring them home, cover them and refrigerate them until ready to serve.
- Use them quickly. If they're perfectly ripe the day you buy them, they can become soft and moldy within a couple of days. The exception to this rule is blueberries, which can be stored up to about five days.
11 Easy Ways to Get More Berries
- Add fresh, frozen, or dried berries to hot or cold cereals.
- Use in or on top of waffles and pancakes to add colour, flavour, and nutrition.
- Add to green salads for color and sweetness. Berries work well with a vinaigrette dressing.
- Toss them into a fruit salad. The red and blue colors make a splash in the sea of yellow, white, and green.
- Mix into yogurt, or add as topping to light vanilla ice cream.
- Whip them into a smoothie. Berries complement traditional smoothie ingredients such as bananas, nonfat frozen yogurt, and fruit juice.
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Stir them into your favorite muffin batter. Oatmeal muffins become Blueberry Oatmeal Muffins. Corn muffins become Raspberry Corn Muffins. Lemon Muffins become Lemon Strawberry Muffins. You get the picture.
- Feature them in a coffee cake, or serve your coffee cake with a fresh berry topping.
- Use them to make sauces that dress up desserts like angel food cake or chocolate truffle cake, or complement grilled meat, fish, or poultry.
- Use them as a colorful garnish for your plate at breakfast, lunch, or dinner.
- Celebrate summer with a traditional berry dessert like strawberry shortcake, or berry cobbler, grunt, or crisp.
Artichokes - Why Eat It
In certain respects, the artichoke might be regarded as the vegetable equivalent of lobster. It's somewhat labor-intensive eating, but well worth the effort. The artichoke can be served whole or trimmed down to the heart, which, like the lobster's tail, is often considered the tastiest morsel.
Fresh Whatever its size or shape, an artichoke should be compact and heavy for its size, with leaves, or scales, that are fleshy, thick, firm, and tightly closed; if they look dry and woody, or have begun to spread apart, the artichoke is past its prime.
Supplements The discovery that artichoke leaf extract reduces elevated cholesterol levels opens up exciting perspectives in the prevention and treatment of arteriosclerosis and coronary heart disease.
Storage Although artichokes appear hardy, they are quite perishable; store them in the refrigerator, in a plastic bag, for no more than four or five days. To keep them moist, sprinkle a few drops of water into the bag and then close the top, but do not rinse or wash the vegetables (or cut or trim them) before storing.
Nutrition Chart Artichoke/1 large
Calories 76 Total fat (g) 0.2 Saturated fat (g) 0.1 Monounsaturated fat (g) 0 Polyunsaturated fat (g) 0.1 Dietary fiber (g) 8.8 Protein (g) 5 Carbohydrate (g) 17 Cholesterol (mg) 0 Sodium (mg) 152 Vitamin C (mg) 19 Folate (mcg) 110 Copper (mg) 0.4 Magnesium (mg) 97 Manganese (mg) 0.4 Phosphorus (mg) 146 Potassium (mg) 599
Cantaloupe Did you ever wonder how to tell if a cantaloupe is ripe? According to the Produce Marketing Association, the blossom end of a ripe melon should give slightly under gentle pressure and have a sweet aroma. Cantaloupe is a good source of vitamin C, vitamin A, and folate. Its flavor and texture go well with many other foods.
Cucumbers
Contrary to popular belief, cucumbers aren't completely void of nutritional value. Add sliced cucumbers to sandwiches, salads, soups, and pitas for added vitamin A and vitamin C.
Onions
Did you know that half a cup of chopped onions provides about 10% of your daily need for vitamin C? Onions add both flavour and nutrition to almost any dish!
The Power of Side Dishes
Not all side dishes are equally healthy. It all depends on what you choose. Sides of coleslaw (as many as 11 grams of fat), biscuits, creamed vegetables, or macaroni and cheese can add lots of calories and fat to your meal. Dieticians recommends sides such as carrot raisin salad, vegetarian beans, salad with low-fat dressing, steamed veggies, and fruit salad instead. Increased activity can also compensate for rich indulgences.
Hot peppers
According to registered dieticians, chilli peppers are a good source of vitamins A and C. The hottest peppers include anaheim, ancho, cayenne, casabel, habanero, jalapeno, and serano. To avoid accidental "pepper pain," wear gloves or wash hands immediately after handling them. Avoid all contact with the eyes or nasal membranes after touching peppers. And thoroughly wash all surfaces the peppers have touched.
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Fat Free Cookies
Don't be fooled by the term "fat free" on a food label. While there are a myriad of fat free products on the market today, many of them are loaded with calories and concentrated sugars. Many fat free versions of foods contain only a few less calories per serving than their fatty counterparts. Five fat free cookies at 50 calories each still adds up to a significant caloric intake. Be a smart shopper. Compare calorie and fat contents when choosing products and practice moderation when eating high sugar or high fat foods.
Florets anyone?
There's always room for broccoli! Add these nutrition powerhouses (florets are the pieces of flower-like tops) to your next salad,
pizza, lasagna, pasta dish, omelette, stir-fry, soup or casserole.
To Lighten Up The Sandwich
Looking for ways to lighten up your sandwiches? There are two easy approaches: cut unnecessary calories; and opt for healthy or at least healthier fats. Here are some examples. If you love mayo, ask for light; you can save 50 calories and 6 grams of fat per Tbsp. Better yet, use a little liquid oil & vinegar dressing. Cheese? Use reduced fat cheese to save 50 calories and 5 grams of saturated. To remove even more saturated fat, drop the cheese entirely.
Get Those Fluids
People are mostly made of water, and adults generally need about 10-12 cups (8 oz. each) of fluids each day. Most fluids, even chicken soup and orange juice, count as part of your 10-12 cups. If a glass of water sounds boring, spruce it up. Garnish your glass with a mint
sprig and a slice of lime, lemon, orange, pineapple, kiwi, starfruit or even a few fresh berries.
Recipe Substitution
According to registered dieticians, buttermilk contains only 2.2 grams of fat per cup. This is far less than the 8 grams contained in
whole milk or the 5 grams in 2% milk. Consider using buttermilk as a low-fat substitute for cream in your favourite soup, casserole, or
dairy-based recipe.
Healthy Spread
For a low fat, low calorie, and relatively low sodium spread, mix a small amount of horseradish with mustard. It provides quite a kick, so a little goes a long way! If you use it as a condiment on sandwiches, especially in place of mayo, you can also save many calories.
Hand Washing
Personal hygiene reduces the spread of various infections. In a recent study, the American Society of Microbiology found that only 67% of people actually wash their hands after using a public restroom. For better health, always wash your hands after using the restroom and before handling food.
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Beef Cuts
Would you like to know about cuts of beef that compare favourably in saturated fat to chicken? According to Dieticians try
beef graded Select. Select beef usually has less total fat and saturated fat than cuts graded Choice or Prime. The following Select
cuts have less than 5 grams of total fat and fewer than 3 grams of saturated fat per 3.5 ounce serving: bottom round, eye of round, tip round, and top round. Use moist cooking methods to prepare these cuts of beef - or, opt for meat alternatives such as veggie
burgers and other soy products.
Fruit Smoothies
Did you know that fruit smoothies are not always a health drink? Sometimes they provide many hundreds of calories. Before ordering,
check out the facts. Hint: smoothie nutrition facts are often provided per ounce. If your smoothie is 20 ounces, and each ounce has 30-35 calories, your smoothie just cost you 600 - 700 calories. Low-fat or non-fat ingredients, and low or no sugar ingredients can help reduce a fruit smoothie's calorie count.
Flax
If you are interested in adding flax to your diet, nutrition experts recommend using flax seeds rather than flax oil. This allows the seeds
to contribute additional benefits from the fiber and healthy chemicals they contain. Flax seeds must be ground in order to release
these healthful chemicals. Look for flax seeds in your local supermarket or area health food store. You can grind them just prior
to a meal and sprinkle on top of salads, pasta dishes, or cereals.
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Caffeine
Besides making it hard to fall asleep, too much caffeine can cause stomach upset, muscle tension and nervousness. To find out how much caffeine you are getting, try keeping a journal. Moderate caffeine intake is about 3 cups of coffee (roughly 300 mg of caffeine) per day or a like amount from other drinks and foods. If you think you may be drinking too much caffeine, cut back by half a cup per day, not all at once. This usually avoids severe caffeine withdrawal headaches.
Peanut Butter Myths
Is peanut butter bad for you? While a typical serving (2 tablespoons) does contain almost one-fourth of our daily fat needs, it is also a
good source of protein and fiber. Most of the fat in peanut butter is unsaturated. It contains no dietary cholesterol. Eaten in moderation,
peanut butter is a healthy alternative for many people. Look for non hydrogenated oil products.
Vegetarian Diets and Iron
Are you a vegetarian or mostly a vegetarian? Dieticians recommends consuming plenty of iron rich plant foods such as lentils, kidney beans and black beans, and whole grains. Iron-enriched products such as cereals and breads are also good sources. To enhance iron absorption, consume vitamin C rich foods too. These include orange juice, green peppers, tomatoes, potatoes, and broccoli. By following these simple guidelines, most non-meat eaters will get enough iron.
Healthy Eating
Heart healthy eating does not necessarily mean "no junk food". It does mean choosing foods low in saturated , no trans fats, sodium and sugars, but rich in other healthy nutrients most of the time. Then enjoy the occasional "junk" food. A few empty calories or junk foods do not negate the benefits of many healthy choices. The bottom lines: (1) Balance intake calories against your needs; and (2) good nutrition is about what you do most of the time, not all of the time.
Rotisserie Chicken
Did you know that rotisserie chicken is only slightly lower in fat than fried chicken? To save the most fat, remove the skin before
cooking. White meat is also lower calorie per ounce than dark meat. Now, the hardest part for most of us is the recommendation that we stick to a three ounce portion - about the size of a cassette tape.
Figs are Good!
Are you looking for a sweet, low fat and high fiber snack? Try dried Calimyrna figs. Four figs contain about 110 calories, 5 grams of fiber and 1 gram of protein. They are also an excellent source of calcium, potassium and iron. Look for them in the produce section of your grocery or health food store. Keep dried figs at cool room temperature or in the refrigerator.
Quick Tofu Recipe
Make a quick and healthy spread. Puree or mash tofu and season with garlic and herbs. Fill a pita halfway with the tofu mixture. Top with spinach, shredded carrots, green and red pepper strips and olives for a quick and healthy lunch.
Whole Grains
Why choose whole grain bread instead of white bread? Although iron, niacin, thiamin and riboflavin returned to the refined grains, a significant amount of 12 other nutrients are lost. These include vitamin E, fiber, zinc, potassium and magnesium. Look for the words 'whole grain' or '100% whole wheat' on food labels. Get the most from your grains.
Melons
Orange and red-fleshed melons contain good amounts of beta-carotene and contain 26 calories per 200g slice (a good sized slice) and are lower in natural sugar than watermelons. Melons are quick and easy, can be added to smoothies, added to salads, and served with Parma ham or just eaten as they are
Transitions: acid diet to an alkaline diet
Cow's milk >> Almond, soy or rice milk
Beef, chicken, pork, shellfish >> Fresh salmon or trout
Cold cereal, oatmeal, pancakes >> Millet, buckwheat, quinoa
Baked potato with butter >> Basmati rice with olive or flax oil
Coffee, soda, alcohol, fruit juice >> SuperGreens with Prime pH in water
1 liter/quart of water per day >> 1 gallon or more of water per day
Pizza, hamburger, fried chicken >> Sprouted wheat tortilla with veggies
Iceberg lettuce salad >> Spinach/red leaf lettuce with avocado
Vinegar/cream-based dressing >> Olive oil-based dressing with lemon juice
Pasta with alfredo sauce >> Buckwheat soba noodles with olive oil/tomato
Bread with jam >> Brown rice cake with almond butter
Potato chips and ranch dip >> Wheat tortilla chips with hummus or salsa
Candy, gum, cake, pie, donuts >> Almonds, pumpkin seeds, raw veggies
Meat and starch meals >> Vegetables and low-carbohydrate meals
Cooked or microwaved meals >> Raw, steamed or low-temperature meals for more information of alkaline/acid balance and the work of Dr Robert O Young visit http://www.phmiracle4u.com
Mold - What to do? If you notice a spot of mold on a brick of hard cheese, such as cheddar, what should you do? To be on the safe side, trim off one inch of cheese under all moldy surfaces. The rest of the brick of cheese is usually okay to eat. If you see mold on a soft cheese, like cream cheese or cottage cheese, don't remove the mold and eat the rest. Throw the soft cheese away.
Frosting Alternatives for Baking Here's a tip from our registered dietitian: If you are eating frosted cakes, brownies, or cupcakes, skip the icing and try topping them with pureed fruit just before serving. Pureed pears or peaches are great options. Sprinkle with powdered sugar to complete the pretty picture. Alternatively, try pureed dried fruits with a bit of apple juice added. Figs or prunes work well.
Kale - Did you know that kale is low in calories, and high in the antioxidants vitamin A and vitamin C? According to our registered dietitian, it's also very low in sodium. Kale can be consumed in soups, salads, with other greens, or by itself as a side dish or garnish. If kale doesn't interest you, consider trying other dark leafy greens, such as spinach or romaine.
Fructose: occurs naturally in fruit, along with many other healthy nutrients including vitamins, minerals and fiber. Current nutrition guidelines indicate most people should be eating more fruit. However,
when used as an additive in candy, drinks and baked goods, fructose isn't any better for us than its chemical cousin, sucrose (regular sugar). Fructose provides just as many calories and can have a laxative effect if consumed in large amounts. So, eat your fruits, but try to avoid added fructose.
Alkalizing Recipe and Info Click here for Alkalarian food choice guidelines and recipes, submitted by StevenDom, who suports Dr Young's Alkalarian food choice guidelines.
Also see Book Review page for Trish`s review on the book The Acid Alkaline diet for optimum health
and Vegan World Fusion Cuisine The Cookbook and Wisdom Work from the Chefs of the Blossoming Lotus Restaurant - With a Special Foreword by Dr. Jane Goodall (Hardcover)
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Submitted Favourite Recipes links
One of my favourite food sites is www.kraftfoods.com - you can sign up and they will send out a quarterly magazine for free. Every recipe I have tried has turned out well, with both husband and teenage son declaring them to be "delicious." Many recipes come with ingredient choices so are perfect for vegetarians or those with dietary concerns. They also send recipes by e-mail, keep your own online recipe box, etc.. Submitted by Christina Ince, Penticton
www.allrecipes.com calls itself "real recipes from real people", and you can find pretty much anything on here. You can search by type of recipe, nutrition, list the ingredients you have to see what recipes they suggest, and you can even tell them what you don't want in your recipe! A great site whether you're rushed and don't feel like cooking, or whether you've got all day to browse and hours to spend in the kitchen. Submitted by Christina Ince, Penticton
www.ichef.com - another site with lots of ideas - check them out right away for the Graveyard Cake, Haunted House, and Spooky Sweets! Submitted by Christina Ince, Penticton
www.meals.com has "Meal Plan Central", great for busy people, or those who just aren't great at coming up with ideas. You can even get weekly meal plans designed around your family's preferences. Submitted by Christina Ince, Penticton
Dr. Andrew Weils also has great recipes and healthy tips.
If you would like to send in a short recipe, Contact us
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Healthy Recipes
BUTTERNUT SQUASH AND APPLE SOUP
1 med. butternut squash, 3 tart green apples, 1 med. onion, chopped,
1/4 tsp. rosemary or marjoram, 1/4 tsp. pepper, Chopped fresh parsley, 1 tsp. salt,
3 (10 1/2 oz.) cans of organic chicken broth (or make your own), 2 soup cans of water, 1/4 c. heavy cream,
Combine all ingredients. Bring to a boil, then reduce heat and simmer uncovered for about 45 minutes. Cool, then put in blender until smooth. When ready to serve, heat again. Add a swirl of half and half after you transfer the soup to the serving bowls. Garnish with some chopped parsley.
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AVOCADO FILLED CHERRY TOMATO HALVES by Usha Menard . . . Serves 4
INGREDIENTS:
16 cherry tomatoes, halved and seeded
½ Tsp. salt
Holy Guacamole (see below)
Holy Guacamole (for filled cherry tomato halves)
(Makes approximately 1 1/2 Cups)
2 - 3 ripe avocados, peeled and pitted
1 small ripe tomato
diced 1 1/2 Tbsp. purple onion,
diced small 1 garlic clove,
minced or crushed
2 Tbsp. Udo's Oil
1/2 Tbsp. fresh limejuice or to taste salt
1 - 2 rings jalapeno or Serrano chili, minced (without seeds)
Cut avocado into large chunks and place into a medium bowl. Add remaining ingredients and mix, leaving the mixture slightly chunky. With a small spoon fill each of the cherry tomato halves (remember to remove the seeds) with guacamole. Or, fill an icing utensil with guacamole and squeeze it into the tomato halves.
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Protein Shakes Recipes - Mix in shaker cup or in blender.
- 1 1/2 cup organic vanilla flavor soy milk, or rice milk, or almond milk or water
- 1/2 cup of frozen blueberries (optional)
- One frozen (or fresh) ripe banana and/or ½ ripe mango
- 1/3 Cup plain protein powder or about 55 grams
- 1 Tbsp flax, hemp or fish oil
- 2 ice cubes (from filtered water)
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Sweet Potatoes
Did you know that sweet potatoes are a great source of fiber, beta-carotene, and vitamin E? For sweet potato "fries", cut potatoes into wedges and place on a cookie sheet sprayed with non-stick spray. Bake in the oven at 450 degrees for about 30 minutes or until crisp. Enjoy in place of traditional fries.
Healthy Dessert Idea
Looking for an easy and healthy dessert option? Consider cooked cranberries as a topping for angel food cake, low fat pudding, or reduced fat ice cream. Mix 1 bag of fresh cranberries with a half cup of concentrated apple juice and 2 ounces of water. Simmer on the stovetop for about 5 minutes. Allow the mixture to cool and then refrigerate. One cup of cranberries contains just 50 calories, no fat, and about 20% of your daily vitamin C requirement. It also makes a colorful and tasty dessert topping!
Healthy Breakfast Muesli
Prep: 5 mins plus overnight soaking - Serves 4
150g/5 half oz -rolled oats – or buckwheat, rice or millet flakes
225ml/8 fl oz - apple juice
1 - apple, grated
125ml/4 fl oz - natural yoghurt
75 g/23/4 oz - sunflower seeds
50 g/13/4 oz - pumpkin seeds
90 g/31/4 oz - shelled hazelnuts, roughly chopped
1- punnet of blackberries or other berries (can buy frozen)
2 - plums or apricots, stoned and sliced
1. Put the oats and apple juice in a bowl and mix well, cover and refrigerate overnight.
2. To serve, remove oats from the fridge and mix in the grated apple, fruit, nuts, seeds and yoghurt, divide between 4 bowls and top with berries of your choice.
By making your own muesli, you can choose your favourite grains, seeds, nuts and fruit, and can change according to any taste preferences or intolerances you might have. Soaking the muesli helps to soften the grains and can also be done in dairy-free milk or yogurt for a less sweet version.
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Crunchy Nut Porridge
Serves 1-2
This is the perfect way to warm your insides on a cold and dark winter’s day. Porridge is a slow-release energy food that is known for maintaining blood-sugar level, giving you more energy for a longer period of time.
Ingredients
400g Rolled Oats (1 cup per person)
2 heaped tbsp of Sunflower Seeds
2 heaped tbsp of Pumpkin Seeds
½ Pint Milk (Soya or Goats)
Garnish/Seasoning – Honey or Brown Sugar
Cooking Time: 7 mins
Preparation Time: 0
How to cook Crunchy Nut Porridge……
1. Pour the oats and milk into a saucepan, and then warm over a medium heat. Alternatively pour the milk and oats into a bowl and cook for 5 – 7 mins in the microwave.
2. Bring to the boil stirring regularly. Remove from the microwave and stir occasionally.
3. When the mixture has thickened slightly, add the sunflower and pumpkin seeds.
4. Remove from the heat and serve in individual bowls.
5. Garnish with a teaspoonful of honey or brown sugar if desired.
Breakfast Smoothie
Ingredients
1 banana, 1 mango, 2 peaches
300g low-fat yogurt
1 - 2 scoops of Protein powder ( whey, soy, hemp or pea etc)
200ml rice milk and Ice
2tbsp seeds (e.g. sunflower, pumpkin and sesame), freshly ground or chopped
Method
Peel the mango, remove the fruit and roughly chop. Wash the peaches, remove the stones and chop the flesh. Chop the banana into 3 pieces. Place all the fruit into a blender and whiz until smooth. Add the yogurt, Rice Milk and seeds and whiz again for a few seconds until frothy. Add Protein last and whiz again. Pour into glasses or sport bottle for breakfast on the go.
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Lentil Salad
1 cup of dried lentils - 2 cups of water - 1 bay leaf - 1 clove of garlic, finely chopped - 1 teaspoon of salt or herbs - 2 Tablespoons of chopped shallot - 1/2 cup of chopped parsley - 1 teaspoon of mustard - 1 Tablespoon of organic freshly pressed flax seed oil - 1 Tablespoon of lemon juice - 1/2 cup of grated carrots - Ground black pepper
Rinse the lentils and place them in the two cups of water, together with the bay leaf, garlic and salt. Bring to a boil. Lower the heat and allow to simmer for approximately half an hour. Drain and remove the bay leaf. Put the lentils in a medium sized dish. Add the shallot, parsley, mustard, flax seed oil and lemon juice. Mix well and add freshly ground pepper. Decorate with the grated carrots.
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Delicious Tuna Salad
1 large can of tuna, in its own juice - 1 finely chopped shallot - 2 finely chopped radishes - 1 piece of celery, finely chopped
1 Tablespoon of mild mustard - 1 Tablespoon of organic, freshly pressed flax seed oil - A pinch of cayenne pepper
Mix the tuna with all other ingredients in a medium sized bowl. Serve with whole grain bread or on toast.
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Mackerel with pine nuts and parsley
2 x (100g) mackerel, cleaned and filleted - Serves 2
For the filling
2 spring onions, trimmed and finely sliced - 3 tbsp pine nuts, roughly chopped - 3 tbsp fresh chopped parsley
finely grated rind 1 lemon - 1 garlic clove, peeled and finely chopped - mixed salad leaves, tomatoes, cucumber, sliced peppers, to serve - lemon wedges, for squeezing
1 Preheat the grill to hot. Line a grill pan with foil. Mix the spring onions, pine nuts, parsley, lemon rind and garlic together in a small bowl.
2 Slash the mackerel two times on each side then open out, skin slide down. Spoon the filling down the middle of each mackerel. Bring the sides up to enclose the filling and place the fish on the grill pan.
3 Grill for 3-4 minutes on each side until cooked through and lightly browned. Serve on a large bed of mixed salad with fresh lemon wedges for squeezing.
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Celtic Healing Soup
This soup is especially soothing when tired, stressed or sick with cold flu and is very anti-fungal.
2-3 whole garlic cloves
1 large onion
3 Tbs yeast-free instant vegetable broth
2-3 quarts water or veggie broth
1 cucumber
(optional: cabbage, celery and any other veggie desired)
2 Tbs fresh cilantro
2 tsp fresh grated ginger
Real Salt to taste
Chop and crush garlic cloves into small diced pieces and lightly steam-fry. Set aside. Put whole onion in water in a deep pan, simmer until onion is transparent (approx. 1 hour). Add garlic and yeast-free instant veggie broth. Slice cucumber
(and optional veggies) and add to soup. Simmer 10-15 minutes. Add fresh ginger, cilantro and Real Salt to taste. Submitted by Maria O`Farrell
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Banana Buried Treasure Muffins
- 3 cups store bought banana muffin mix (750ml)
- 3 tbsp wheat germ (45ml)
- 1/2 cup grated carrot (125ml)
- 1/2 cup grated zucchini, squeezed dry (125ml)
- 1 cup unsweetened applesauce (250ml)
- 1/4 cup + 2 tbsp water or pure apple juice (95ml)
- 12 banana chips, broken
Directions:
- Preheat oven to 375F/190C.
- Line regular size muffin pan with paper liners or grease pan.
- In a bowl, whisk together muffin mix and wheatgerm. Add carrot, zucchini, applesauce and water and stir until combined. Do not over stir.
- Fill muffin cups 0.75 full and top with pieces of banana chips.
- Bake in centre of oven for 20–25 minutes, until tops are firm to the touch and golden.
Tip: Wrap in plastic wrap for a quick on-the-go snack. Store in an airtight container and freeze up to 2 weeks.
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Better Butter
2 Organic Lemons ,squeezed, 2 Tbsp. Olive Oil, 1/4 cup Water, 1/2 cup Pine Nuts, 1/4 tsp. Sea Salt. Put all the above in a blender and mix until very smooth. Then add: 1/2 cup Coconut Oil and blend to just mix. Pour into container and set in fridge for a couple of hrs. to allow to set. Serve on Breads and Crackers. This is a great substitute for the transfatty oils you are getting in the commercial butters and spreads. Great Omega 3. From the book "Alive`n Raw"...As Nature Intended by Elyse Nuff www.dynamicbodyhealth.com
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Basic smoothie recipe:
- 1 frozen banana, cut into chunks1-cup plain (or vanilla) yogurt or rice milk2 cups orange juice
- Blend for 30 seconds to a minute on medium speed.
To this basic recipe you can add any fresh, frozen or canned fruit or berries that you have on hand – blueberries, strawberries, pineapple, peaches, and mangoes work particularly well. Also recommended are nut butters, green food powder, flax oil, hemp oil and soy or whey protein. A protein in the morning adds stability to blood sugars and helps with attention and behavior.
Above all else, be a good role model. Children learn by imitation. If they see their parents eating and enjoying a variety of healthy foods, then good nutrition will be an easy habit to get into.This recipes is courtesy of the www.OKinHealth.com website
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When in Season Simple Soup
1 cucumber, cubed -
1
avocado, cubed -
mint (optional)
Place ingredients in food processor with S blade. Mix until almost smooth. Serve garnished with mint leaf. What could be more refreshing than those elegant, chilled pitchers of cucumber-infused water offered in spa waiting areas? You can bring the same sense of serenity and healthy indulgence home by making your own spa water with simple ingredients. Let the water mixtures steep for at least a half hour before serving; add ice according to preference.
Cucumber Water: peel off strips of cucumber skin to expose more of the flesh (and release more of the flavor) before slicing rounds and immersing them in a large pitcher of chilled water.
Rosemary Lime Water: float lime slices and twirl sprigs of thoroughly washed rosemary in a tall pitcher of cold water.
Watermelon Mint Water: Add chunks of watermelon (seeds removed) and mint leaves to water for an unusual flavor combination
| Blendz Aromatics |
CFAP Aromatologist, organic/certified organic essential oils, custom blending, consultations.Editor CFA `Aromascents' Journal. |
| Contact Robyn Harden: Penticton. |
250 493 0363 |
| robyn.harden@shaw.ca |
Red and Green Pasta
1/2 package Soba buckwheat noodles (Asian or health food store) -
2 large fresh tomatoes, cut up in cubes
1 avocado, cut up in cubes -
3 garlic cloves, minced -
1/4 cup olive oil
Cook pasta as directed and drain. Place all ingredients in
a bowl and stir. Serve.
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Super Salsa Summer Fresca
5 Medium to Large Vine Ripened or Fresh Tomatoes- 1/2 Large Red Onion or 1 Large Cooking (white/yellow) Onion -
1 Large Green Pepper (Add other colors too or mix for variations - Yellow is
sweet)
3 Cloves of Garlic -
Juice of 1/2 a Lime or Lemon -
1 Tbsp. RealSalt -
Fresh Cilantro/Coriander to taste
Optional for spiciness:
1/2-1 Jalapeno minced small (seed removed)
Add the garlic, jalapeno, cilantro, juice and a quarter of the onion to the food processor and run it until it is very finely diced up. Add the remainder of the ingredients except the Tomatoes to the food processor and pulse the food processor until a small (medium for chunky salsa) dice of the mix is achieved. Set that aside a large bowl. Add just the Tomatoes to the food processor and pulse until a fine to small dice is achieved. Drain off the excess liquid in the tomatoes from the processor in a fine strainer (a flour sifter is ideal) for 1 to 2 minutes. Save a bit (1-2 Tbsp) of the liquid. Add the strained tomatoes and the liquid. To the mixing bowl and stir all the ingredients together well.
Place in a dipping bowl and serve with veggies, or the less healthy but more convenient warmed corn tortilla chips.
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Boerenkool pronounced "booren-kohl" (a Dutch word which means Farmer's Cabbage)
A recipe for Mashed Potatoes and Kale. The absolute best way to eat KALE! Even your kids will LOVE this one.Make your favorite mashed potatoes. (I like adding an onion in with the potatoes while cooking, then when mashing, instead of butter I don't use any, and use the cooking water instead of milk or just use a little bit of goats milk (if you like goats milk), and put in a dash of nutmeg, some Braggs Liquid Aminos, and a pressed clove of raw garlic. Mash well, and add VERY finely chopped RAW kale to this (I like lots and use a whole bunch --3 or 4 leaves). Traditionally this is served with sausages or meatballs and gravy in the Netherlands, but I'm quite "anti-nitrites" now and so vegetarians can improvise with ground-round (tofu) meatballs etc and pour some Udo's oil on top instead of gravy. I warn you you're be asked to make it again and again. Submitted By: Marjo Thompson.
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Coconut Banana Curry Saute some red onion & garlic in a little olive oil. Add peeled rough chopped squash (pumpkin) and sweet potato, simmering until tender. Add can coconut milk & jar Thai curry paste. When removing from the heat, add chopped banana. Serve with salad and a good bread. From Siobhan in Ireland
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Garden Almond Gazpacho
3 cups fresh vegetable juice or no-salt-added organic vegetable
juice cocktail
1 cucumber, chunked
1 green bell pepper, chunked
1 tomato, chunked
1/2 cup sliced green onions
1/4 cup plumped almonds chopped
2 Tbs lime juice
1 Tbs chopped fresh basil
1 Tbs chopped fresh dill weed
1 cup plain nonfat yogurt - transitional
or 2/3 cup soft tofu with 1 tbls lemon juice (mixed)
as a substitute for the yogurt.
Combine all ingredients, except yogurt (or tofu mix), in food processor
or blender; process until soup is mixed, but vegetables
are chunky. Chill thoroughly. Ladle soup into bowls.
Add a dollop of yogurt (or tofu mix) to serve
Spaghetti Squash Cut in half and place in a glass baking dish with some water. 350c untill soft. A 1/2 cup of baked spaghetti squash contains only 25 calories and is a good source of nutrients. Try topping cooked spaghetti squash with warmed tomato sauce or salsa, and enjoy as a healthy side dish or snack.
Raspberry jam salad dressing: add Organic when you can - take a couple of tablespoons of raspberry jam ,warm it until runny, strain the pips out mix with a tablespoon of olive oil or omega 3,6,9 oil (Udo,hemp oil) and cider vinegar & whisk together and dress salad. From Dave
Potato pizza add Organic when you can - take mashed potato mix with about a third of plain flour, a pinch of bicarb mix into a dough, press into a flatish dish and cover with topping made of sweated onions and garlic. Add chopped - diced mixed peppers, a tablespoon of tomato puree ,a tin of tomatos cook slowley until thick, add herbs of your choice, spread over base top with cheese and bake. From Dave
Simple Guacamole 1 Tbs fresh lemon juice. 1 clove garlic, minced. 1 avocado. RealSalt to taste.
Peel avocado and mash in bowl. Add lemon juice, garlic, and RealSalt. Stir heartily. Add Organic when you can or use prducts that are in season. ad for dips or spreads. from Dr.Steve Young.Alkaline foods
Lemon Pudding - transitional
2 c avocado, mashed, 1 1/2 c lemon flesh, without peel and seeds; Juice of 1 lemon; 2 c pitted dates
2-4 Tbs maple syrup or honey (opt) ; Peel lemons with knife. Cut them in half, and begin to slice them. Remove seeds as you encounter them. Blend lemon flesh with mashed avocado, dates, and lemon juice. A processor works well for this. If desired, add some syrup or honey. from Dr. Richard Young.Alkaline foods.
Healthy Tips
Low Fat Brownies Bake sale coming up? Consider modifying your traditional brownie mix recipe a bit. You can omit the oil, double the water, use 2 egg whites in place of each egg, and add 1 tsp vanilla extract. Your brownies will remain moist and chewy; you'll save about 15 grams of fat per tablespoon of oil omitted, and reduce the cholesterol by removing the egg yolks. But don't forget, reduced fat doesn't mean calorie free; portion size still matters.
If you would like to send in a short recipe, Contact us
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Ginger-Carrot Soup
Usually found in tropical gardens, ginger root - which is actually an underground stem, or rhizome - sprouts large pink and orange flowers that look as if they've been carved out of wax. Although they are a much more common sight in home gardens, carrots (a member of the parsley family) aren't given to such showy blooms. Nevertheless, carrots pack a nutritional punch as impressive as any ginger blossom. Put the two roots together and you've got one of the most delicious flavor combinations I know of. Buy smooth ginger pieces (wrinkled ones are old and dry) and peel the skin away. Ginger is a wonderful digestive aid that strengthens the lining of the upper gastrointestinal tract, protecting against ulcers and parasites. The carotenes from carrots fortify the immune system and help maintain healthy skin and hair. When buying carrots, avoid those with cracks and be sure to remove carrot greenery, as it leaches moisture and vitamins from the roots.
2 teaspoons expeller-pressed canola oil
1 medium onion, chopped
3 tablespoons finely chopped fresh ginger root
3 cups carrots, chopped
1 medium potato, peeled and chopped
8 cups vegetable stock
Salt to taste
Dash of dry sherry
Dash of nutmeg
Chopped fresh parsley or cilantro (optional)
1. Heat the canola oil in a large pot, add the onion and ginger, and sauté, stirring, just until the onion is translucent.
2. Add the carrots, potato and vegetable stock. Bring to a boil, cover, reduce heat and boil gently until the vegetables are tender, about 30-45 minutes.
3. Purée the soup in batches in a blender or food processor.
4. Add salt to taste and flavor with the sherry and nutmeg. Serve plain or garnished with chopped fresh parsley or cilantro.
Serves 4 Nutrients Per Serving Calories: 140.8 Protein: 6.5 grams Fat: 1.5 grams Saturated Fat: 0.1 grams Monounsat Fat: 0.6 grams Polyunsat Fat: 0.5 grams Carbohydrate: 24.8 grams Fiber: 4.9 grams Cholesterol: 0.0 mg Vitamin A: 28,566. IU Vitamin E: 0.7 mg/IU Vitamin C: 11.2 mg Calcium: 59.2 mg Magnesium: 40.5 mg
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Cucumber Raita
This traditional Indian side dish or sauce is cool and delightful especially with spicy curries.
2 large cucumbers, peeled, seeded, and chopped
1 medium onion, finely chopped
1 tablespoon salt
2 cups plain, nonfat yogurt
1/2 teaspoon ground cumin
Black pepper to taste
1. Mix the cucumbers, onion, and salt in a bowl. Let stand for 1/2 hour.
2. Drain off liquid, rinse well with cold water, and drain; then soak in cold water to remove as much salt as desired. Drain well.
3. Add the yogurt, cumin, and pepper. Refrigerate for at least 2 hours before serving.
Serves 4 Per Serving Calories: 86.8 Protein: 7.7 grams Fat: 0.4 grams Saturated Fat: 0.2 grams Monounsat Fat: 0.1 grams Polyunsat Fat: 0.1 grams Carbohydrate: 13.4 grams Fiber: 1.0 grams Cholesterol: 2.2 mg Vitamin A: 61.1 IU Vitamin E: 0.1 mg/IU Vitamin C: 4.7 mg Calcium: 259.3 mg Magnesium: 34.5 mg
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Apple Oat-Bran Muffins
Commercially baked muffins have become as large as small birthday cakes and loaded with calories and fat. These muffins, on the other hand, are delicious and loaded with fiber and heart-friendly oat bran. They may truly be the breakfast of champions. You may use Granny Smith or Gravenstein apples, but feel free to try your favorite green apple. You can freeze what you don't consume right away for a later date.
Expeller-pressed canola oil for oiling the muffin pan
2 large green cooking apples
2 cups whole-wheat pastry flour
1 cup unbleached white flour
1 1/4 cups oat bran
2 1/2 teaspoons baking soda
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 12-ounce can apple juice concentrate, thawed
1 cup water
1. Heat oven to 325°F. Lightly oil muffin pan. Peel and core apples; chop them coarsely. Set aside.
2. In a mixing bowl, stir together pastry flour, white flour, oat bran, baking soda, cinnamon, and nutmeg.
3. Add thawed apple-juice concentrate, chopped apples, and enough water to make a light batter.
4. Mix just enough to moisten all ingredients. Divide batter among the muffin cups and bake till lightly browned, 25-30 minutes.
5. Remove muffins from cups while hot.
Serves 12 Nutrients Per Serving Calories: 208.4 Protein: 5.6 grams Fat: 1.4 grams Saturated Fat: 0.3 grams Monounsat Fat: 0.3 grams Polyunsat Fat: 0.5 grams Carbohydrate: 48.7 grams Fiber: 5.3 grams Cholesterol: 0.0 mg Vitamin A: 19.5 IU Vitamin E: 0.7 mg/IU Vitamin C: 3.1 mg Calcium: 25.1 mg Magnesium: 58.3 mg
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Broccoli Pancakes
Even if your kids don't like broccoli, they will eat these pancakes. You can serve them as a side dish with the Thai Shrimp Brochette, alongside the Mock Sour Cream; however, they are certainly a meal on their own if you want to serve them as an entree.
1 large head broccoli
1/4 cup coarsely chopped onion
1/2 small hot chili pepper or 1 teaspoon chili paste
1 large garlic clove, peeled and sliced
1/4 cup vegetable oil
2/3 cup whole wheat pastry flour
1/8 teaspoon dried dill weed
1 pinch salt
1 large egg or 2 egg whites
1/4 cup low-fat milk
A sprinkling of paprika
Serves 10 - Nutrients Per Serving: Calories 88.3 (with Mock Sour Cream) Fat 5.8 G Saturated Fat 0.7 G (83.5% of calories from fat) Protein 2.0 G Carbohydrate 7.6 G Cholesterol 0 MG Fiber 1.3 G
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MOCK SOUR CREAM
1 cup plain non-fat yogurt
1 tablespoon freshly squeezed lime or lemon juice
1/2 small onion or large shallot, finely chopped
1/2 teaspoon Tabasco sauce, or to taste
Sprinkling of chopped fresh dill
1. Cut the florets off the head of the broccoli and separate them by cutting the large ones in half so they are all more or less the same size. You should have about 3 cups. Discard the stalks, or save them along with any remaining florets to use in soup or a vegetable stir-fry.
2. Bring 1/2 cup water to a boil in a medium pan, then drop in the broccoli florets, cover, and let steam as they cook, for 3 minutes. Strain in a colander.
3. Put the steamed broccoli, onions, chili and garlic in a food processor and pulse on and off to chop (do not puree the vegetables), or chop by hand. Transfer the chopped ingredients to a mixing bowl and stir in the oil, flour, dill, and salt. Add the egg or egg whites and milk and mix thoroughly with a wooden spoon.
4. Smear the bottom of a large, nonstick skillet with 1/4 teaspoon of butter and set it over medium heat for about 1 minute. Drop tablespoons of the batter into the hot skillet, placing them far enough apart so that the pancakes don't touch, and cook over low to medium heat for about 1 minute. Turn the pancakes and cook the other side for 1 minute. Transfer them to a hot platter to keep warm while you continue making the rest until all the batter is used up.
5. Mix all of the ingredients for the Mock Sour Cream together and spoon 1 teaspoonful on top of each pancake, then top with a sprinkle of paprika.
Makes 20 1-inch pancakes - 2 per person
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Vegetarian Kung Pao with Broccoli and Peanuts
Tofu stir-fried with vinegar is a traditional folk remedy for malaria and dysentery. Peanuts are believed to improve the appetite and lubricate the lungs. An age-old remedy for hypertension is ground peanut shells steeped in water to make a tea that is drunk 3 times a day for at least 20 days.
1 ½ pounds firm tofu, cut into ½-inch slabs
1 pound broccoli, ends trimmed and stalks peeled
5 ½ tablespoons (expeller-pressed) canola oil
Seasonings:
3 tablespoons minced scallions, white part only
2 tablespoons minced garlic
2 tablespoons minced fresh ginger
1 teaspoon hot chile paste
1 cup 1-inch length scallion greens (about 3 scallions)
1 ½ cups thinly sliced water chestnuts, blanched 10 seconds in boiling water, then refreshed in cold water and drained
Sauce:
1 cup (vegetable) broth
1 tablespoon soy sauce
3 ½ tablespoons rice wine or sake
2 tablespoons sugar
1 teaspoon toasted sesame oil
1 tablespoon Chinese black vinegar or Worcestershire sauce
1 ½ tablespoons cornstarch
1 ¼ cups dry-roasted peanuts
1. Wrap the tofu slabs in paper towels or a cotton towel, and place a heavy weight, such as a cast-iron skillet, on top. Let stand for 30 minutes to press out the excess water. Cut the tofu into slices about ½-inch thick and 2 ½ inches long. Place them in a bowl.
2. Cut away the broccoli florets and separate into bite-size pieces. Cut the stalks on the diagonal into 1-inch pieces. Heat a large pot of water until boiling. Add the broccoli, and boil for 3 minutes. Drain, refresh under cold water, and drain again.
3. Heat a large, heavy skillet and add 2 ½ tablespoons of the oil. Arrange some of the tofu slices in the pan and sear over high heat for 3 to 4 minutes on each side, or until golden brown. Remove with a spatula and drain in a colander. Reheat the pan and add 2 more tablespoons of oil. Continue frying the rest of the slices. Remove and drain.
4. Reheat the skillet or wok, add the remaining tablespoon of oil, heat until hot, and add the Seasonings. Stir-fry briefly, about 15 seconds, then add the scallion greens and water chestnuts, and stir-fry over high heat about 1 ½ minutes. Add the premixed Sauce and cook, stirring continuously to prevent lumps, until it thickens. Add the broccoli, fried tofu and peanuts. Toss lightly to coat and heat through. Scoop the dish onto a serving platter. Serve with steamed rice.
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Carrot Cake
Carrot cake is a perennial favorite, but it is often loaded with vegetable oil and laden with a cream cheese frosting. Our version is healthier, using a small amount of olive oil, a full cup of honey for moistness and flavor, and a combination of whole wheat pastry and unbleached flours. The crunchy walnuts even add a bit of omega-3 fats to this sweet treat. With a cup of hot green tea, this cake will make you forget about cream cheese frosting. Enjoy!
2 cups firmly packed finely grated carrots
Juice of 1 large orange
2 teaspoons vanilla extract
1/4 cup light olive oil
1 cup honey, liquefied in microwave (30 seconds)
1/2 cup crushed or chopped pineapple, drained
1 cup unbleached white flour
1 1/2 cups whole-wheat pastry flour
2 teaspoons baking soda
1 teaspoon cinnamon
1/2 teaspoon ground allspice
3/4 cup walnuts, chopped
1. Preheat oven to 350°F.
2. In a mixing bowl, stir together the carrots, orange juice, vanilla, olive oil, honey, and pineapple until well blended.
3. In another bowl, stir together the flours, baking soda, and spices. Mix in the walnuts.
4. Blend the dry ingredients into the carrot mixture, stirring until just mixed.
5. Pour the batter into a nonstick 8-inch-square baking pan and bake for 45-60 minutes until a knife inserted in the center comes out clean. Remove from oven, let cool slightly, and remove from pan.
Serves 9 - Nutrients Per Serving Calories: 333.6 Protein: 5.3 grams Fat: 9.3 grams Saturated Fat: 1.2 grams Monounsat Fat: 5.1 grams Polyunsat Fat: 2.5 grams Carbohydrate: 61.6 grams Fiber: 4.0 grams Cholesterol: 0.0 mg Vitamin A: 6,902.6 IU Vitamin E: 1.3 mg/IU Vitamin C: 8.4 mg Calcium: 25.0 mg Magnesium: 46.1 mg
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Bryanna’s Gluten-Free High-Fiber Flour Mix
Makes about 13 cups
7 1/2 cups brown rice flour
2 1/2 cups potato starch
1 1/4 cups tapioca flour
1 cup ground flax seed
1 cup chickpea flour or soy flour
4 and 1/2 tablespoons xanthan or guar gum (see note below)
Mix well and store in a moisture-proof container in in the freezer. Use cup-for-cup instead of regular flour.
NOTE: Because non-gluten flours lack the structure that gluten provides, xanthan gum or guar gum (available in health food stores) is often added to gluten-free baked goods. This mixture contains enough xanthan or guar gum for cakes, cookies, pancakes and quick breads. For yeast breads, you may have to add up to 1 teaspoons more gum per cup of gluten-free flour.
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Gluten-Free Almost No Fat Vegan Brownies
These brownies are a delicious, low-fat, high-fiber indulgence. Vegans and omnivores will enjoy their rich flavor.
1 cup Sucanat, Rapadura or brown sugar
4 oz. (1/2 cup) medium-firm tofu or firm or extra-firm silken tofu (1/3 of a box)
1/4 cup water (can be part liqueur of choice, such as Kahlua)
4 teaspoons powdered egg replacer
1 tablespoon coffee (or coffee substitute) granules or espresso powder
1 tablespoon vanilla
1 1/2 teaspoons vinegar
1/2 cup unsweetened cocoa (or carob powder, if you insist)
1/3 cup Bryanna’s High-Fiber Gluten-free Flour Mix (see below)
1/2 teaspoon salt
1/2 teaspoon baking powder
1/2 teaspoon baking soda
Higher-fat option: 1/2 cup chopped nuts
1. Preheat the oven to 350 degrees F.
2. In a blender or food processor mix until smooth the sugar, tofu, water, egg replacer, coffee granules, vanilla, and vinegar.
3. In a medium bowl whisk together the cocoa, flour, salt, baking powder and soda. Add the cocoa mixture and mix briefly. Add nuts, if using.
4. Pour the mixture into a nonstick or lightly-oiled or sprayed 9" square cake pan. Spread evenly. Bake 25 minutes. Cool on a rack in the pan, then cut into 12 bars.
Makes 12 brownies
Recipe from "The Almost No-Fat Holiday Cookbook" by Bryanna Clark Grogan
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Slow Cooker Gingered Beef
You can also use frozen green peas, asparagus, or tiny baby peas as a substitute for the snap peas in this delicious main dish recipe.
INGREDIENTS:
- 1-1/2 lbs. boneless beef round steak, trimmed
- 4 carrots, cut into 1/2" pieces
- 1 onion, chopped
- 3 cloves minced garlic
- 1 cup beef broth
- 1/4 cup low sodium soy sauce
- 1 Tbsp. grated fresh ginger root
- 1/4 tsp. pepper
- 3 Tbsp. cornstarch
- 3 Tbsp. water
- 9 oz. pkg. frozen sugar snap peas, thawed and drained
- 3 cups hot cooked rice
PREPARATION:
Cut beef into 1" cubes. Place in crockpot along with carrots, onions and garlic. Combine broth, soy sauce, ginger root and pepper in a small bowl and mix well. Pour over beef and vegetables. Cover crockpot and cook on low for 10 to 12 hours or until beef and vegetables are tender.
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Crockpot Fisherman's Stew
This rich and easy stew, with leeks, plum tomatoes, clam juice, shrimp, and baby carrots, cooks all day in your crockpot.
INGREDIENTS:
- 2 Tbsp. olive oil
- 1 leek, rinsed and chopped
- 2 garlic cloves, minced
- 6 plum tomatoes, quartered
- 1 green bell pepper, chopped
- 1 stalk celery, chopped
- 1 onion, chopped
- 1/2 tsp. fennel seed
- 1 cup white wine or water
- 1 cup clam juice or chicken broth
- 1 lb. cod fillets
- 1 cup uncooked medium shrimp
- 1 tsp. sugar
- 1 tsp. dried basil leaves
- 1 tsp. salt
- 1/4 tsp. pepper
PREPARATION:
In 4 quart crockpot, combine oil, leek, garlic, and carrots and mix to combine. Top with tomatoes, bell pepper, fennel, wine, and clam juice. Cover crockpot and cook on low for 8-9 hours. Half an hour before serving, cut cod into 1" pieces and add to slow cooker along with remaining ingredients.Cover crockpot, increase setting to high, and cook 15-20 minutes longer until fish flakes easily when tested with fork. 6 servings
Calories: 190 Fat: 6 grams Sodium: 500 mg Vitamin A: 100% DV Vitamin C: 35% DV
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Sweet and Sour Crockpot Pork
I love sweet and sour anything, and when you can get this fabulous flavor in a crockpot meal and it's good for you too - well, make this recipe soon.
INGREDIENTS:
- 2 pounds boneless pork, cut into 1" chunks
- 2 teaspoons smoked paprika
- 1 teaspoon salt
- 1/4 teaspoon white pepper
- 2 tablespoons olive oil
- 2 onions, sliced
- 2 green bell peppers, cut into chunks
- 16 ounce bag baby carrots
- 2 (13 ounce) cans pineapple chunks
- 1/3 cup vinegar
- 1/4 cup sugar
- 3 tablespoons cornstarch
- 1 tablespoon soy sauce
- 1/2 cup reserved pineapple juice
PREPARATION:
Sprinkle pork with paprika, salt, and pepper. In heavy skillet heat olive oil and brown pork, stirring frequently, for about 4-5 minutes.
Place onions, peppers, and carrots in 4-5 quart slow cooker and top with pork.
Drain pineapple and reserve 1-1/2 cups juice. Pour 1 cup juice into crockpot and reserve 1/2 cup juice and the pineapple chunks. Cover and cook on low for 8-9 hours until vegetables and pork are cooked.
In small bowl, combine vinegar, sugar, cornstarch, soy sauce, and 1/2 cup pineapple juice; mix well. Stir into crockpot along with pineapple chunks. Cook on high for 10-15 minutes until sauce is thickened. Serve over rice or couscous.
Calories: 350 Fat: 15 grams Sodium: 400 mg Vitamin A: 55% DV Vitamin C: 80% DV Thiamin: 120% DV
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Low Fat Broccoli Crock Pot Recipe
Broccoli - 1 to 2 lbs (cut up)
Cauliflower - 2 cups (cut up)
Cream of celery soup - 1 can
Salt and pepper (add to taste)
White onion - 1 (diced)
Garlic - 4 cloves (crushed)
Vegetable soup stock 1 cup
Mix the ingredients in the slow cooker, and cook on low for 4 to 6 hours or on high for 2 to 3 hours.
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Healthy Stewed Tomato Crock Pot
Tomatoes - 6 to 8 (cut in wedges)
Celery - 3 stalks (cubed)
Green pepper - 1 (cubed)
Carrots - 2 to 4 (peeled and cubed)
Sugar - 2 teaspoons
Bay leaf - 1
Salt and pepper (add to taste)
Vegetable soup stock - 1 cup
Combine all the ingredients in the crock pot. Cook on low heat for 6 to 8 hours.
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Veggie and Chinese Chicken Crock Pot Recipe
Chicken breast - 400g (chopped)
Cabbage - 2 cups chopped
Red and green peppers - 1 each (chopped)
White onion - 1 (chopped)
Chinese peppercorn - 1 teaspoon (grinded)
Honey - 1 tbsp
Soy sauce - 2 tbsp
Salt - 1 to 2 teaspoons
Diced ginger - 1 tbsp
Chicken soup stock - 1 to 2 cups
Corn starch - 2 tbsp + 1/4cup water
Mix all the ingredients in the slow cooker (but not the starch and water), and cook on low for 6 to 8 hours. Or 4 to 6 hours on medium-low. In the last 30 minutes mix the starch and water into the pot. This will thicken the chicken in the crock pot. Then serve.
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Braised Crock Pot Chicken Recepie
Chicken legs or thighs - 1.5lbs
Celery - 3 stalks (cubed)
White onion - 1 (cubed)
Garlic - 4 to 6 cloves (crushed)
Ginger - 1 tbsp (diced)
Red chilies - 3 to 5 (diced, optional)
5 spices powder - a pinch (optional)
Light soy sauce - 2 tbsp
Sugar - 2 teaspoons
Chicken soup stock - 1 to 2 cups
Cut the chicken in bite sized pieces. Mix with the diced ginger and red chilies. Add the celery, white onions, garlic in to the slow cooker. Add in the chicken, and the rest of the ingredients. Cook for 6 to 8 hours on low.
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Madras Chicken
This simple recipe cooks for hours and is full of nutrition and good taste.
INGREDIENTS:
- 3 onions, chopped
- 4 cloves garlic
- 4 apples, peeled and cut into chunks
- 1/2 teaspoon salt
- 1 tablespoon curry powder
- 1/2 cup mango
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