Crafty Women's Recipe Book

Poppy and Chocolate cake

2008-01-25T02:09:00.000-08:00

Submited by a very nice visitor for you enjoyment.

Poppy and Chocolate cake

POPPY and CHOCOLATE Cake
Integrates: for 4

1. 2 eggs

2. 1 tea cup of sugar

3. 1 teacup of sunflower oil

4. 2 pack of vanilla sugar

5. 1 and half tea cup of milk

6. 1 tea cup of farina tip 550 or 500

7. 2 and half tea cup of grounded poppy

8. half tea cup of semolina

9. 1 baking powder

10. half tea spoon of sea salt

11. 2 table spoon of chocolate powder

12. 1 table spoon of rum

Coating:

1. 7 table spoon of marmalade

2. 1 tea spoon of honey

3. 1 table spoon of Rum

Glaze

* 100 gram of dark chocolate/70% of cacao/* 80 grams of butter*

2 table spoon warm water

Prepare:

* first mix eggs with sugar and vanilla*

add oil,milk,farina and mix it slowly*

add semolina ,baking powder,chocolate powder, grounded poppy and Rum*

mix more 5 min.*

bake it on 180 Celsius about half hour*

add coating and glaze while all is warm*

put all in fridge for 8 hour*

serve cold and Bone Appetit

Whole foods

2007-12-18T00:14:00.000-08:00

Since the last time I posted I have gradually changed my diet to whole foods, rather then a set type of brand diet. At first it was pretty frustrating but now I feel pretty comfortable with it.

I still do not eat much starches, just enough to meet my weekly needs.

I have sort of stabilized at a 160 to 165 pounds, but I will continue to hope for further weight loss later on down the road.

My doctor put on water loss pills to help with my high blood preasure. After all my work my hypertention only got worse. She said diet wasn't enough for me and that I need meds. I kind of freaked out and said I wanted more tests down before I went down that road. Two days worth of tests later, I started my water loss pills. Apparently they make you pee. Just what a women needs, an excuse to hog the bathroom even more! I have to go back and get my test results and get my blood preasure taken again to see if more meds will be required.

I hope things will get straightened out soon, I'm starting to feel a little frustrated.

But on a more positive note, I decided to take up my crafts hobby again. I go off and on through out the year. Usually, it depends on what is going on in my life. Right now I need a distraction, and making and selling my wares seemed like a good distraction. If you are wondering what I make and sell you can visit my Etsy store by clicking the pictures of my items for sale which is located on the left of my blog near the top. Let me know what you think :)

Anyways, figured I better stop in and say hi since it's been a while since my last visit.

P.S. You are welcome to submit your own recipes too, so far nobody has, it would be nice to see some postings for recipes from some of my blog viewers.

Ciao for now

New Life Style Changes

2007-10-14T16:35:00.000-07:00

I haven't posted in a while. Truth is I have been very busy. I decided to go on the South Beach Diet with a friend at work to try and lose some weight. The diet seemed healthy and resonable so I decided to give it a try. A few days later I went to see the doctor, my blood preasure is still up. Last year around March I had stage 2 hypertention. My blood preasure was 165/112. I was 31 years old. I am now 32, and my blood preasire has gone down since then but only to bounce between the prehypertention and stage 1 hypertention stages. Basically I sat at 28 points to hight on the top number and 8 points to high on the bottom. I told my doctor about the diet changes, she said that was a good idea then also suggested the DASH DIET. I went out and got some books on both diets and started reading. I like a few things about each so I decided to mix a little of both diets together and see what happens.

I am losing weight and as a result, I also feel better and according to a few people look healthier too. They say my face looks less puffy, red and shiny. Stomach wise I have noticed a difference too. I do look a little thinner. So I guess my version of the 2 diets is working for me.

What I did was replace potatoes with water chestnuts and dried beans. I also replaced pastas with spagitti squash, which actually tastes pretty good, and according to http://www.thecaloriecounter.com/Foods/1100/11493/Food.aspx only containes

Nutrition Facts
Serving Size 1 cup (155g)
Amount Per Serving
Calories
42
Calories from Fat
4
% Daily Value*
Total Fat
0.4g
1%
Saturated Fat
0.1g
0%
Polyunsaturated Fat
0.2g
Monounsaturated Fat
0g
Cholesterol
0mg
0%
Sodium
27.9mg
1%
Potassium
181.4mg
5%
Total Carbohydrate
10g
3%
Dietary Fiber
2.2g
1%
Sugars
3.9g
1%
Protein
1g
2%
Vitamin A
3%
•
Vitamin C
9%
Calcium
3%
•
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
Calories:
2,000
2,500
Total Fat
Less than
65g
80g
Sat Fat
Less than
20g
25g
Cholesterol
Less than
300mg
300mg
Potassium
2,400mg
2,400mg
Total Carbohydrate
300g
375g
Dietary Fiber
25g
30g

Which is pretty good, basically you don't have to worry about consuming this type of "pasta".

I also gave up rice, and found a noodle which is made out of beans, peas and water in the east indian food section and the grocery store.

Plus on top of all that , I also cut down on my sugars by buying diabetic treats for when I want to indulge in a sweet snack that doesn't come in the form of fruit. Yes chocolate, I didn't have to give it up.

I also gave up bread. Not totally, I will still use pita bread and occassionally12 grain bread when I really want it. But for the most part I don't really eat it anymore.

With the DASH DIET addins I kept the fruit, because I love fruit, and the DASH said thats ok, and I started to remove a lot of salt from my diet.

Now here's the catch, we all read lables right? Go look at the lable on a can of beans o veggy. Guess what it's loaded with SALT! I read lables for soups, sauces, you know the "extra" stuff", but I never thought to look a darn can of kidney beans! Hense why I switch to dried beans, lentils and peas. Less salt, much less.

Now cookig with dried foods really isn't that fussy. What i do is make a large batch at a time and freeze portions for future cooking. I use my slow cooker for this. I take a large bowl, mixed up 10 different dried varieties of beans, lentils and peas, soak them over night, drain, rince, then add several cups of no salt broth because the dried foods will pick up the flavor from the broth, then cook them in the slow cooker for 2 days on med heat. I just stir occassionally and make sure there is still enough broth in their for them to soften up. When I got my batch of dried foods ready I cool them down, divide them into cooking portions and freeze what i don't need right away. This way I don't have to go through that process everytime I want to cook something.

I include beans in almost everything I make now, and the water chestnuts are a great dieter's food too. They also pick up the flavors in which they are cooked in and go great in stir-frys and stew. You can get sliced or whole. I have only found them in a can so far.

Nutrition Facts
Serving Size 4 waterchestnuts (28g)
Amount Per Serving
Calories
14
Calories from Fat
0
% Daily Value*
Total Fat
0g
0%
Saturated Fat
0g
0%
Polyunsaturated Fat
0g
Monounsaturated Fat
0g
Cholesterol
0mg
0%
Sodium
2.2mg
0%
Potassium
33mg
1%
Total Carbohydrate
3.4g
1%
Dietary Fiber
0.7g
0%
Sugars
0.7g
0%
Protein
0.2g
0%
Vitamin A
0%
•
Vitamin C
1%
Calcium
0%
•
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
Calories:
2,000
2,500
Total Fat
Less than
65g
80g
Sat Fat
Less than
20g
25g
Cholesterol
Less than
300mg
300mg
Potassium
2,400mg
2,400mg
Total Carbohydrate
300g
375g
Dietary Fiber
25g
30g

I also switched all my dairy to low fat or partly skimmed. I drink diet pop, which eventually I will cut out completely, but I'm not ready for that right now.

At first it was a little frustrating eatting this way. I really didn't enjoy blanching and freezing 2 cases of tomatoes because the canned stuff had a ton of salt in it, but it was something I knew I had to do and eventually I will get use to all these changes.

For right now I am feeling better about this and the biggest thing and making sure I have plenty of good snacks around because on this diet you actually get to eat! I am also having a bit of a tough time going through the canned list and finding whole fresh food alternatives to prepare in advance so I can cut out more of the salt. I am taking it one step at a time and slowly making progress so eventually I will get there.

Basically what I am doing is trying to cut out all the salt in things I can controll and replace with easy solutions so I can have the salt that you still need each day , 500mg minimum and the max is based on your calorie needs. A 2000 cal diet requires only 2400mg's of salt per day. I guarantee you intake more then that each day if you are not watching the lables on everything.

To show you what i mean, I like Diet Coke, I am not prepared to give it up in the next year, I drink about a case a day and I am slowly cutting back but there is 50mg's of salt in each can. If i cut out 50mg's x how many cans I drink in a day, worth of salt in my foods diet then the salt in the pop which is labled sodium by the way, now has room for my intake each day. Same goes for the tomatoes, and the dried beans vs the canned beans. Eventually I will find myself a nice healthy balance of salt intake and my health concerns, which are very serious by the way, will calm down.

High blood preasure is not something you want to ignore, it's not called the "silent killer" for nothing. The MAYO CLINIC has a ton of good information on the subject that you should look into. You will be surprised and what you read and glad you educated yourself on the subject. You will also live longer and healthier if you follow their advice.

Thats all for now, thanks for dropping by, please check out the Mayo Clinic books I suggested at the top of the blog page. You might also want to look into the SOUTH BEACH DIET too, it was created by a doctor so their has to be some importance to that diet I would think. :)

147 Reasons Why Sugar Is Ruining Your Health

2007-05-28T00:56:00.000-07:00

I just posted up a document I found written by a Dr in the download Recipe Index Wigget above. Called 147 Reasons Why Sugar Is Ruining Your Health.

10 Super Foods

2007-05-26T23:39:00.000-07:00

According to the Center For Science In the Public Interest, these 10 foods are great for your health and guilt free.

Sweet Potatoes
A nutritional All-Star – one of the best vegetables you can eat. They're loaded with carotenoids, vitamin C, potassium, and fiber. Mix in unsweetened applesauce or crushed pineapple for extra moisture and sweetness.

Grape Tomatoes
They're sweeter and firmer than other tomatoes, and their bite-size shape makes them perfect for snacking, dipping, or salads. They're also packed with vitamin C and vitamin A, and you also get some fiber, some phytochemicals, and (finally) some flavor.

Fat free, Skim or 1% Milk
Excellent source of calcium, vitamins, and protein with little or no arteryclogging fat and cholesterol. Soy milk can have just as many nutritients – if the company adds them.

Blueberries
They're rich in fiber, vitamin C, and antioxidents. Toss'em in cereal, stir'em in yogurt, or sprinkle them on low-fat ice cream.

Wild Salmon
The omega-3 fats in fatty fresh fish like wild salmon can help reduce the risk of sudden-death heart attacks. And salmon that is caught wild has less dioxin contaminant than farmed salmon.

Crispbreads
Whole-grain rye crackers, like Wasa, Ry Krisp, and Ryvita – usually called crispbreads – are loaded with fiber and often fat-free.

Microwaveable or 10 minute brown rice
Enriched white rice is nutritionally bankrupt. You lose the fiber, magnesium, vitamins E and B-6, copper, zinc, and who-knows-what phytochemicals that are in the whole grain. Try quickcooking or regular brown rice instead.

Citrus Fruit
Great-tasting and rich in vitamin C, folic acid, and fiber. Perfect for a snack or dessert. Try different varieties: juicy Mineola oranges, quicksnack clementines, or tart grapefruit.

Diced Butternut Squash
A growing number of food stores sell peeled, seeded, cut, and ready to go – into the oven, into a stir-fry, or into a soup or risotto, that is – bags of diced butternut squash. Every half cup has 5 grams of fiber and payloads of vitamins A and C.

Pre-cut, Pre-washed Bag of Greens
Greens like kale, spinach, and broccoli rabe are nutritional power houses. Most are loaded with vitamin C, carotenoids, calcium, folate, potassium, and fiber. Now it's easy to squeeze healthy greens into your busy schedule.

18 Foods You Should NEVER Eat

2007-05-26T23:35:00.000-07:00

18 Foods You Should Never Eat

1. Cola drinks
The damage: (12 ounces) 150 calories, 0 g fat ,10 teaspoons of sugar. Full of sugar, corn syrup or other sweeteners , soft drinks pack 150 empty calories and have been pegged by research studies as being associated with both adult and childhood obesity, Cola drinks have the added detriment of a caffeine jolt that many of us just don't need. The super-sized 42-ounce version carries 410 calories .
"I recommend that patients stay away from sugar-sweetened beverages because these drinks may be replacing more healthful foods in the diet," says Cara Ebbeling, Ph.D., research associate at Children's Hospital in Boston. "In addition, there is evidence that when we take in calories in liquid form, the body doesn't fully compensate by reducing calories from other foods." In other words, your body doesn't register that you've just consumed a bunch of calories, because you don't feel full. This may lead to overeating.
Finally, sipping cola and other soft drinks bathes your teeth in cavity-promoting sugars -- whose effects continue up to 40 minutes after your last sip.
Healthy alternative Fruit spritzers (12 ounces): 0-15 calories, 0 g fat Sugar-sweetened beverages are easy to replace. Add a spritz of your favorite juice to flavored seltzer water or diet tonic water. Another idea: Add a few drops of vanilla extract to plain seltzer (steer clear of club soda, which contains sodium).
Or enjoy a can of your favorite flavor of diet soda or sugar-free iced tea or coffee. You save 135-150 calories, 0 grams fat

2. Sour cream and onion potato chips
The damage : (12 chips) 150 calories, 10 g fat (3 g saturated), 210 mg sodium . You eat empty calories, fat and sodium . When Manufacturers add sour cream and onion flavoring to chips -- You Eat extra saturated and trans fats and a dash of MSG.
Healthy alternative: Raw veggies with homemade yogurt dip (1/2 cup veggies with 1/4 cup dip): 72 calories, 0 g fat, 106 g sodium (Mix 1/4 cup plain nonfat yogurt with 1 teaspoon fresh or dried herbs like parsley or dill. Add minced garlic or onion for extra zip.

3. Store-bought chocolate chip cookies
The damage : (1 small cookie) 80 calories, 4.5 g fat (1.5 g saturated) Commercial baked goods like snack cakes, cookies and crackers are the source of most of our trans fat intake. Some products are worse than others: If the label lists sugar, hydrogenated oil, white flour or a bunch of chemicals you don't undestand or can't pronounce, that product is especially bad for you. Healthy alternative Fig bars (1 small fig bar): 60 calories, 1 g fat Figs, like all dried fruit, can really hit the sweet spot. Fortunately, there are several brands that don't use hydrogenated oils. One to try: Newman's Own Organics Fig Newmans. Or make your own healthful cookies or muffins using whole-grain flour and canola oil. You save 20 calories, 3.5 g fat.

4.Full Fat Cheeses
The damage: (1 ounce) 120 calories, 9-10 g fat (6 g saturated) Cheese, butter and ice cream all contain saturated fat, which can lead to heart disease and other health problems. Full-fat cheeses can have as many as 10 grams of fat per ounce, with more than half of those grams saturated, dispite what we were told, cheese is not the healthier choice. Foods containing large amounts of cheese are loaded with saturated fats.
Healthy alternative Low fat ricotta (1/4 cup): 60 calories, 3 q fat No need to eat full-fat cheese when there are so many other acceptable dairy products: lowfat and fatfree ricotta and cottage cheese, skim milk or even plain yogurt (add your own fruit). You save 60 calories, 6-7 g fat.

5. Chocolate doughnuts
The damage (1 doughnut) 300 calories, 19 g fat (6 g saturated) All doughnuts are high in trans fat, sugar and calories. All doughnuts are bad for you but chocolate covered ones are worse, at 19 grams of fat per doughnut, with doughnut-shop varieties a close second at about 16 grams.
Healthy alternative Raisin toast with peanut butter (1 slice raisin toast and 1 tablespoon reduced-fat peanut butter): 166 calories, 7 g fat (1.5 g saturated) You save 134 calories, 13 g fat (4.5 g saturated).

6. Regular bacon
The damage (2 slices, cooked and drained) 120 calories, 10 q fat (3 g saturated) ,can lead to more than expanding thighs. Cured meats like bacon, corned beef, ham and pastrami contain preservatives called nitrates that have been linked to stomach and colon cancers.
Healthy alternative Vegetarian sausage (2 links, cooked and drained): 80 calories, 3 g fat (0.5 g saturated) Instead of bringing home the bacon, why not fry up some veggie links? Morningstar Farms makes delicious vegetarian alternatives to pork and beef sausage. Turkey bacon is also a much healthier choice than pork. You save 40 calories, 7g fat (2.5 g saturated).

7. Beef hot dogs
The damage (1 hot dog without bun) 180 calories, 16 q fat (7 g saturated), 550 mg sodium .The mystery meat," Dogs are almost always loaded with fat, pig and cow parts that are unusable in other meat products, plus sodium and nitrates. As a red meat, hot dogs also may increase cancer risk. And beef is a source of trans fat because cows hydrogenate fat in their stomachs.
Healthy alternative Ball Park turkey hot dog (1 turkey dog without bun): 45 calories, O g fat, 420mg sodium Ball Park Turkey Franks are unusually low in calories and sodium. Or try Applegate Farms, which has no nitrates or antibiotics. You save 135 calories, 16 q (at (7 g saturated), 130 trig sodium.

8. Chocolate truffles
The damage (I truffle) 220 calories, 13 q fat (11 q saturated) According to government statistics, Chocolate Truffles are responcible for 23 pounds per person, which is the equivalent of 184 candy bars. Chocolate truffles contain highly saturated palm or coconut oils, making them among the worst culprits in the candy department.
Healthy alternative Chocolate-covered strawberries (4 strawberries dunked in 1/4 cup lite chocolate syrup: 114 calories, O g fat; or Haagen-Dazs Chocolate Sorbet Bar: 80 calories, O g fat) When that sweet tooth beckons, try nature's candy: fruit. Strawberries will give you sweetness and crunch and save your waistline, while the syrup will satisfy your craving for chocolate. When only chocolate will do, a Haagen-Dazs Chocolate Sorbet Bar is guaranteed to satisfy your sweet tooth. You save 106 calories, 13 q fat (11 g saturated) with the chocolate-covered strawberries, and 140 calories and 13 q fat with the Haagen-Dazs Chocolate Sorbet Bar

This is a list of 10 foods you should never eat according to the Center For Scinence In The Public Interest.

Judging by the label, Pepperidge Farm Original Flaky Crust Roasted Chicken Pot Pie has 510 calories and 9 grams of saturated fat. But look again. Those numbers are for half a pie. Eat the entire pie, as most people probably do, and you're talking more than 1,000 calories and 18 grams of sat fat. Then add the 13 grams of hidden trans fat (from the partially hydrogenated vegetable shortening) in each pie and you're up to 31 grams of artery-clogging fat – that's far more than a day's allotment.

McDonald's Chicken Selects Premium Breast Strips sounds healthy. In fact, ounce for ounce, the Selects are no healthier than the chain's Chicken McNuggets. A standard, fivestrip order has 630 calories and 11 grams of artery-clogging fat. That's about the same as a Big Mac, except the burger has 1,010 mg of sodium, while the Selects hit 1,550 mg, even without the salty sauce.

Each slice of The Cheesecake Factory's 6 Carb Cheesecake has 610 calories – that's the same as you'd get from a slice of their Original Cheesecake. Think of it as an 8-ounce prime rib for dessert – with 29 grams of saturated fat, 1½ days' supply. The next time you step on the bathroom scale, you may never know that the carbs were missing.

Dove squeezes some 300 calories and 8 to 13 grams of saturated fat (half-a-day's worth) into a tennis-ball size serving (half a cup) of its Dove Ice Cream. That puts it in the same ballpark as Ben & Jerry's and Häagen-Dazs. With names like "Unconditional Chocolate," Dove is trying to link chocolate with romance. A scoop of its ice cream will fill your heart all right … but not with love.

No one expects a Mrs. Fields cookie to be good for you, but who would guess that a single Mrs. Fields Milk Chocolate & Walnuts cookie has more than 300 calories and as much saturated fat as a 12-ounce sirloin steak? It's also got six teaspoons of sugar. If you can't resist Mrs. Fields, share the smallest bag of Nibblers (six half-ounce cookies) with a friend. Or walk a few feet and look for a piece of fruit at another store instead.

The Starbucks Venti (20 oz.) Caffè Mocha with whipped cream is more than a mere cup of coffee. Think of it as a Quarter Pounder with Cheese in a cup. Few people have room in their diets for the 490 calories and 16 grams of bad fat that this hefty beverage supplies. But you can lose all the bad fat and all but 170 calories if you order a tall (12 oz.) with nonfat milk and no whipped cream.

Unless you're suicidal, why on earth would you want to wolf down a Burger King Quad Stacker – 4 hamburger patties, 4 slices of cheese, 8 strips of bacon, plus sauce and a bun? That's half-a-day's calories (1,000), one-and-a-half-days' worth of saturated fat (30 grams), 3 grams of trans fat, and more than a day's sodium (1,800 mg). Urp!

Campbell's Chunky, Select, and red-and-white-label condensed soups are brimming with salt: Half a can averages more than half of a person's daily quota of salt. Instead, try brands like Healthy Choice and Campbell's Healthy Request, which have less than half as much sodium.

Interested in a Chipotle Chicken Burrito (tortilla, rice, pinto beans, cheese, chicken, sour cream, and salsa)? Think of its 1,180 calories and 19 grams of saturated fat as three 6-inch Subway Steak and Cheese Subs. Getting the burrito with no cheese or sour cream cuts the saturated fat by two-thirds, but you still end up with 950 calories. Yikes!

A Mint Chip Dazzler at Häagen-Dazs stores (three scoops of ice cream, hot fudge, Oreos, chocolate sprinkles, and whipped cream) has 1,270 calories and 38 grams of saturated fat – that's two days' worth. Think of it as a portable T-bone steak with Caesar salad, and baked potato with sour cream. But that's dinner – yet many people have a Dazzler as a dessert after lunch and dinner

List of Sugar Content in Common Foods

2007-05-26T23:26:00.000-07:00

This list will grow as I find more sources.

Pepsi, 20 ounces: 28 teaspoons sugar

Orange soda, 20 ounces: 21.25 teaspoons

Starbucks Strawberries and Cream Frappuccino, 16 ounces: 20.25 teaspoons

Coca-Cola, 20 ounces: 16.25 teaspoons

McDonald's vanilla shake, 20 ounces: 12 teaspoons

Dannon Frusion Yogurt drink, 10 ounces: 11.75 teaspoons

Low-fat cherry yogurt, 8 ounces: 9 teaspoons

Gatorade, 20 ounces: 8.75 teaspoons

Capri Sun fruit juice drink, one pouch: 6.75 teaspoons

Homemade sweet tea, 16 ounces: 6 teaspoons (made with 1 cup sugar per gallon)

Snickers bar, 2.1 ounces: 5.75 teaspoons

Krispy Kreme doughnut, one glazed: 2.1 teaspoons

List of Foods by Their Sugar Content

2007-05-26T13:48:00.000-07:00

I posted up a list of foods by their sugar content, in the recipe index above for you to download if your interested.

Suggestion #1 for an easy move to a healthier lifestyle

2007-05-26T01:54:00.000-07:00

Suggestion #1. for an easy move to a healthier lifestyle. Sugar is move evil then we realize!

1. Take a good look at what you eat or drink each day. Beverages can often be responcible for putting on a lot more weight then a person realizes, and can often make a difference in how a person feels too.

Do you drink a lot of regular pop?
You may wish to figure out how much sugar
you get from soft drinks per day or week or
month. Or even per year!

It works out to 48 grams of sugar per 12 OZ bottle of pop approx. Then just take 48 x how many cans you drink in a week and times that by 52 if you want the annual amount too.

My amature calculation based on a person who only drinks 1 355 ml can of regular pop a week( not the 12 oz bottle):

1 355 ml can of regular pop = 150 calories in sugar or 10 tsp of sugar

7800 calories per year or 2.23 pounds of weight per year in pop!

Not to mention everything else we eat with a lot of sugar hidden inside.

According to the July 1998 issue of Better
Nutrition, the average American sugar
consumption has risen to 148 lb. per person
per year, which is over 1/3 lb. or 600 KCal
per day!

OUCH!

Dr. Alan Greene MD FAAP says

The best research on NutraSweet (aspartame) has not shown any conclusive problems. In the body, it breaks down into two amino acids that are naturally a part of the diet. sugar is loaded with calories and it puts stress on the body's mechanisms for regulating energy levels.

I have no problems with sugar when it comes with fiber. You may not want to develop a taste for the sugar because the amounts may not stay small. In small amounts, neither choice is very harmful. But of course, neither has great benifits. Personally, I prefer water, milk, and flavored waters. If choosing between the two soda possibilities, I would opt for the artificially sweetened soda.

A bowl of sweetened cereal for breakfast,

a cup of fruit yogurt for a snack,

scoop of sherbet for dessert

You've just had more than 20 teaspoons of sugar

Added sugar used to be a treat, but now it's a major part of the American diet. According to a 2004 report from the American Dietetic Association, sweeteners account for about 15 percent of our daily calories. But that's just an average. Many people get 30 percent or more of their calories from added sugars -- far more than any body really wants or needs.
Sugar is a short-term source of both energy and pleasure. But at a time when sugar is everywhere, it's time to ask some important questions. What are the dangers of sugars? And how much is too much?

The 10 percent rule
According to the World Health Organization, no more than 10 percent of calories should come from added sweeteners. This advice is in line with the long-standing recommendations of the U.S. Department of Agriculture food pyramid, called for a maximum of 12 teaspoons of sugar (48 grams) in a 2,200-calorie diet, ( one can of regular pop exhasts your sugar quotea for the day.) which translates to roughly 9 percent of daily calories.
In a diet composed of 2,000 daily calories, that would amount to about 200 calories, or 50 grams of sugar.

A single bowl of Frosted Mini Wheats contains three teaspoons (12 grams) of sugar;

some raisin bran contains 20 grams;

a 32-ounce sports drink can contain 19 teaspoons (76 grams) of sugar,

20-ounce Fruitopia fruit drink can pack nearly 18 teaspoons (71 grams) of

By glancing at the nutrition labels, you'll notice that a mini-candy bar often contains 10 grams of sugar, and that some "health" bars offer even more.

If you're used to having a scone for breakfast,

candy at the office,

a sweetened-yogurt smoothie for lunch,

sweetened iced tea or colas in the mid-afternoon,

and ice cream after dinner,

you may find out you're getting two or four or five times as much sugar as recommended.

If you regularly drink 100 percent fruit juice. These products don't contain any added sugar, but they're still plenty sweet. A small, 4.2-ounce juice box has nearly four teaspoons (15 grams) of sugar. The sugar may be natural, but as far as your body is concerned, it's no different from any other type of sugar.

And be sure to count the "hidden" sources of sugar, too -- soups, canned spaghetti sauce, and even pork and beans may all contain significant amounts of added sugar.

For every sugary product, however, there's a low-sugar or sugar-free alternative. For many people, cutting back on sugar is as simple as drinking skim milk or diet sodas instead of regular sodas , or water.

You can make your own smoothies using fruits and non-sugared yogurt.

A bowl of Cheerios contains just a quarter-teaspoon (1 gram) of sugar.

The sugar in a muffin or a cappuccino will take a big chunk out of your calorie quota for the day without moving you closer to your daily goals for minerals, vitamins, and other nutrients. If you eat too much of the sweet stuff, you'll have trouble getting enough healthy nutrients without going overboard on calories.

Reported in the Journal of the American Medical Association in 2004, roughly two-thirds of American adults and one-third of kids are heavy enough to put their health at risk. Sugar isn't the only cause of weight problems, but it's hard to imagine us ever reaching this sad state of affairs without a big lift from sweets and sodas.

According to a report from the American Dietetic Association, regular sodas and other sugary beverages may be especially hard on the waistline. For one thing, liquids tend to be less filling than solids. High fructose corn syrup—the sweetener found in almost all sugary drinks—further tricks the body by blunting the hormones (insulin and leptin) that make you feel full.

A Harvard university study published in the Lancet in 2001 provided strong evidence that sweet drinks really can lead to extra weight, at least in children. The study found that each daily serving of soda or other sugary drinks raised a child's risk of obesity significantly.

Some studies have found that diets high in sugar can quickly boost triglycerides, fats in the blood that can clog the arteries. Some people react to sugar more strongly than others, and it's not clear if the triglyceride bounce lasts long enough to seriously raise the risk of heart disease.

In some cases, sugar doesn't deserve its bad reputation. According to the American Dietetic Association, sugar doesn't make kids hyperactive or cause other behavior problems. Sugary foods don't raise the risk of type 2 diabetes, either, unless a person happens to become overweight from eating too many sweets ( 1 small happy moment for sugar lovers)

Nutrition experts agree that too much sugar is unhealthy. Unfortunately, they can't agree on how much is too much. Under pressure from the sugar industry, some health agencies have backed down on long-established guidelines. The new guidelines, released in 2005, don't offer specific recommendations for sugar, and the government's 2005 Dietary Guidelines for Americans merely states that sugar should be used "in moderation."
The Institute of Medicine and the American Dietetic Association are especially forgiving when it comes to sugar. Both say that it's safe to get as much as 25 percent of daily calories from added sugar. For a person on a 2,200-calorie diet, that means roughly 35 teaspoons (140 grams) of sugar each day.
So if you're a highly active person who burns a lot of calories and doesn't worry about weight, you may decide to sweeten things up a bit.

But is 35 teaspoons of sugar a day too much for the average person? The next time you're shopping for groceries or picking out a snack, try to picture all of that sugar piled up in a bowl. Given a choice, you'd probably want to leave some of that stuff for another day.

CONCLUSION: If you like pop and don't or are not ready to give it up, switch to diet , if you haven't done so already by the end of this post. It's only 1 step in the right direction, but baby steps are better then no steps and nasty health issues.

Foods That Harm, Foods That Heal: An A - Z Guide to Safe and Healthy Eating

2007-05-25T03:27:00.000-07:00

You ever see those articles in the magazines that have lists regarding foods that help you take the weight off or make you healthier? I'm always a sucker for them and keep that list for months on end. I suppose there's got to be alot of truth to it. "You are what You eat" and all that right? Actually, if you ever look at someone, who you know eats unheathy, you can see the results in their skin if you know what to look for. Generally, unclear, not so bright complextion, they always look tired ect ect ect. Generally those people aren't putting into them what they need for the lifestyle they are living. That and not getting enough rest probably. I dunno......I'd like to believe there's something to it anyways.

So I went looking for a book on the subject that seemed believable. I found Foods That Harm, Foods That Heal: An A - Z Guide to Safe and Healthy Eating , if the ad doesn't show the right book, just copy the title and click on the ad and you can do a search for it on ebay directly, according to ebay they have 16 up for bids. Sometimes the ads don't show what I ask them too.
The Book Ad has been moved to the right of the blog posting area. (the string of ebay ads)

It has some pretty good reviews for it. I'm concidering buying it. If anyone else gets to one before me or already has it let me know what you think of it.

Here's the reviews if anyones interested.

Editorial Reviews
Amazon.com
In a blizzard of conflicting nutritional claims and information, here is a book that gets down to basics, debunks many myths, and gives the reader a useful and comprehensive look at food, nutrition, and health. Based on sound science and the research of more than 300 nutritional experts worldwide, it is well organized and indexed, and will be a refreshingly clear reference for anyone who wants to know about nutrition and health (know anyone who doesn't?). One of the best books I've seen on the subject. From

clearly written resource span general categories of illnesses, food groups, additives, and normal life passages, such as aging. Other entries refer to specific medical conditions or individual dietary elements--from acne and alcohol to zucchini and zwieback. Each medical entry recommends helpful foods, followed by those that should be avoided. The format allows easy access to information, with entries offering straightforward advice, explanations, and answers to pertinent questions. Case studies illustrate examples of positive changes in eating habits or lifestyle that can lead to improved health. Alice Joyce

This book is so easy to navigate and is literally packed with wonderful and useful information. Food are listed and discussed in alphabetical order. You will want to fill your diet with the "good" and understand why some foods are "harmful." I like the way that nutrition is discussed pertaining to certain diseases and conditions such as cancer, hair & scalp problems, kidney disease etc. The book is also a visual treat filled with color photographs and easy to read text & charts.

Theres a bunch more, basically raving in the same manner. Sounds good doesn't it?

Nerw Organization for the Recipes

2007-05-22T12:26:00.000-07:00

I found a wigget that allows for files to be downloaded off a blog. Yipee....not completely what I was looking for but it will do. So very slowly I am moving all the recipes to this wigget. Any recipe that disappears form the posted lists will now be offered in the wigget at the top of the posts, called recipe index. The folders you see will open when you click on them to show more contents.

They are all safe to download. Basically, I just made all the recipes into text files, then loaded them to my storage account. I can't copy the pictures of the recipes. Recipes are not copyrighted, but the pictures are. Creating a link to where the recipe came from is one thing, but coping a recipe with the picture can get me into alot of trouble.

If you make a recipe off this site and its in the download wigget, please send me it so I can include a non-copyrighted picture of what the recipe looks like. If you want I will include your name with the picture to give you credit. If you don't request that I will just assume you don't want credit and not include your name.

On a side note, I know there have been a few returning visitors to my site, it would be nice to have some feedback so I know what to include for content on this site.

Thanks :)

PS. Those ebay auctions are live auctions, you click on one, it will take you to the actual ebay site.

Cioa Ciao :)

Low Carb Diets Are Bad For You?

2007-05-19T19:44:00.000-07:00

Atkins "Nightmare" Diet Document is now available for download in the Recipes Index. Sorry, the post was to long. The document contains the entire write up rather then just half of it.

Weight Management Recipes

2007-05-15T00:47:00.000-07:00

Classic Boston baked beans
Beef stroganoff
Caramelized pear bread pudding
Carrot cake
Cinnamon French toast
Chinese fried rice
Fruit smoothies
Grilled salmon on sourdough bread
Ambrosia with coconut and toasted almonds
Asparagus with hazelnut gremolata
Baby beets and carrots with dill
Baked acorn squash with pine nuts and garlic
Baked apples with cherries and almonds
Banana-oatmeal hot cakes with spiced maple syrup
Black bean burgers with chipotle ketchup
Broccoli rabe with toasted garlic
Broiled trout with tomato and red onion relish
Cannellini beans with wilted greens
Chicken and portobello baguette
Corn tamales with avocado-tomatillo salsa
Date-walnut cake with warm honey sauce
Farfalle with fresh tomato sauce
Fresh figs with walnuts and mascarpone
Fresh spring rolls with shrimp
Garden peas with fresh mint
Greek salad
Green beans with red pepper and garlic
Grilled pear and watercress salad
Grilled pineapple
Grilled radicchio
Grouper with tomato-olive sauce
Jamaican barbecued pork tenderloin
Lemon custards with fresh blueberry sauce
Mahi-mahi with macadamia nut crust
Melon fool
Mesclun salad with radishes, avocado and blood oranges
Mixed fresh berries with ginger sauce
Muesli breakfast bars
Mussels mariniere
Orange dream
Orange slices with citrus syrup
Peach-nectarine salsa
Pita wedges with green olive tapenade
Pumpkin-hazelnut tea cake
Red bean chilaquiles
Red plum tart
Roasted rack of lamb with parsley crust
Roasted root vegetables with cumin and coriander
Salade Nicoise with tapenade
Sauteed bananas with caramel sauce
Seared salmon with cilantro-cucumber salsa
Seared scallops with new potatoes and field greens
Sesame-crusted tofu
Sichuan broccoli and cauliflower
Spaghetti with summer squash and peppers
Spicy beef kebabs
Sugar snap peas with fresh marjoram
Summer fruit gratin
Sweet-potato waffles with blueberry syrup
Thai crab cakes
Three-grain raspberry muffins
Tropical fruits with mint and spices
Two-potato gratin
Warm chocolate souffles
Warm coleslaw with honey dressing
Watermelon-cranberry agua fresca
Yellow pear and cherry tomato salad
Yogurt-almond ice cream
Apple corn muffins
Apple salad with figs and almonds
Baby minted carrots
Baked chicken and wild rice with onion and tarragon
Baked macaroni
Balsamic roast chicken
Bean salad with balsamic vinaigrette
Beef and vegetable kebabs
Grilled turkey burger
Blackberry iced tea with cinnamon and ginger
Creole-style black-eyed peas
Fettuccine with Swiss chard and mushrooms
Broccoli, garlic and rigatoni
Brown rice pilaf with asparagus and mushrooms
Carrot soup
Chicken strips with honey mustard sauce
Chinese noodles with spring vegetables
Chipotle spiced shrimp
Cod with lemon and capers
Cranberry orange glaze
Cranberry spritzer
Creamy fruit dessert
Crispy potato skins
Cucumber pineapple salad
Curried pork tenderloin in apple cider
Gazpacho with garbanzo beans
Ginger-marinated grilled portobello mushrooms
Granola with raisins, apples and cinnamon
Grilled angel food cake
Grilled chicken salad with buttermilk dressing
Grilled fruit with balsamic vinegar syrup
Grilled pork fajitas
Grilled portobello mushroom burgers
Halibut with tomato basil salsa
Herb-crusted baked cod
Honey-glazed sweet potatoes
Hummus
Iced espresso latte
Island chiller
Lemon rice with golden raisins and almonds
Mango salsa pizza
Minestrone soup
Minty-lime ice tea
Mixed bean salad
Orange basil vinaigrette
Orange rosemary roasted chicken
Oriental chicken with braised pineapple ring
Paella with chicken, leeks and tarragon
Pasta primavera
Pasta with marinara sauce and grilled vegetables
Peach crumble
Penne tossed with cherry tomatoes, asparagus and goat cheese
Poached pears
Polenta with roasted Mediterranean vegetables
Pork chops with black currant jam sauce
Pumpkin soup
Grapes and walnuts with lemon sour cream sauce
Rhubarb pecan muffins
Grilled mango chutney
Roasted potatoes with garlic and herbs
Roasted red pepper and chicken wrap
Roasted salmon with maple glaze
Roasted turkey with balsamic brown sugar sauce
Rolled ham and Swiss omelet
Salad greens with pears, fennel and walnuts
Sauteed zucchini coins
Seared endive
Seasonal fruit palette
Sherried mushroom sauce
Soft tacos with southwestern vegetables
Southwestern cornmeal muffins
Southwestern frittata
Steak with steamed vegetables, soba noodles and ginger sauce
Strawberry banana milkshake
Stuffed eggplant
Stuffing with cranberries
Sun-dried tomato, thyme and basil pizza
Sweet and spicy snack mix
Sweet carrots
Tabbouleh salad (cracked wheat salad)
Tuna steak sandwiches
Vanilla poached peaches
Vegetarian kebabs
White bean dip
Wild rice pilaf with cranberries and apples
Acorn squash with apples
Apple-blueberry cobbler
Asian pork tenderloin
Asparagus, tomato and red pepper French bread pizza
Baked salmon with Southeast Asian marinade
Basil butter and sun-dried tomato sauce
Beef fajitas
Spicy ground turkey tacos
Berries marinated in balsamic vinegar
Mixed berry pie
Black bean and corn relish
Black bean cakes
Breakfast burrito
Broccoli cheddar bake
Broiled grouper with teriyaki sauce
Broiled scallops with sweet lime sauce
Broiled white sea bass
Buttermilk waffles
Chicken and spinach calzones
Chicken Caesar pitas
Grilled chicken Caesar salad
Chicken and coleslaw wrap
Turkey or chicken stove-top casserole over toast
Chili
Chinese-style asparagus
Chocolate pudding pies
Cinnamon rolls
Citrus salad
Cold potato-leek soup (vichyssoise)
Lean country-style breakfast sausage
Crab salad
Creamy asparagus soup
Curried cream of tomato soup with apples
Dilled shrimp salad on lettuce leaves
Apple-fennel slaw
Fettuccine with clams, basil, tomato, corn and garlic
French country chicken with mushroom sauce
Fresh fruit kebabs with lemon lime dip
Roasted potatoes
Mediterranean style grilled fish
Fruited rice pudding
Glazed root vegetables
Grilled chicken salad with olives and oranges
Ham, pineapple and asparagus crepes
Hawaiian calzone
Hearty turkey chili
Honey crusted chicken
Lasagna
Lemon or lime glaze for chicken, fish or vegetables
New York strip steak with whiskey-mushroom sauce
Orange roughy with lemon and thyme
Pasta with grilled chicken, white beans and mushrooms
Pasta with spinach, garbanzos and raisins
Peach floats
Peach honey spread
Peaches a la mode
Philly steak sandwich
Pickled onion salad
Pineapple chicken salad with balsamic vinaigrette
Pineapple cream cheese pie with berries
Tomato-basil pizza
Polenta with fresh vegetables
Popovers
Pork medallions with herbes de Provence
Pork tenderloin with fennel sauce
Portobello and blue cheese salad
Potato soup with apples and brie cheese
Potato-fennel soup
Rustic apple-cranberry tart
Sauteed fresh corn
Seasoned baked cod
Shrimp marinated in lime and Dijon mustard
Shrimp-apple salad
Sloppy Joes
Southwestern wraps
Spicy Oriental snow peas
Spicy red cabbage
Spinach-stuffed sole
Strawberries and cream
Strawberries and cream cheese crepes
Stuffed chicken breasts
Rotelle pasta with sun-dried tomato and black olive sauce
Sweet peppers stuffed with scalloped corn
Sweet potatoes and roasted bananas
Swordfish with roasted lemons
Buckwheat pancakes
Tuna pasta salad
Tuna pita pockets
Tuna salad sandwiches
Turkey and broccoli crepe
Vegetable salsa
Vermicelli tossed with roasted asparagus and tomatoes
White chicken chili
White sea bass with dill relish
Zesty tomato soup
Beef stew with fennel and shallots
Braised chicken with mushrooms and pearl onions
Brussels sprouts with shallots and lemon
Chicken stir-fry with eggplant and basil
Cornmeal-crusted sole with chili vinaigrette
Curried vegetable couscous
Grilled chicken breasts with roasted yellow tomato sauce
Roasted red snapper
Steamed summer squash with warm leek vinaigrette
Wilted greens with warm balsamic vinegar
Eggplant with toasted spices
Creamed Swiss chard
Grilled portobello mushrooms with thyme and garlic
Butternut squash and plantain mash
Braised kale with cherry tomatoes
Artichokes alla Romana
Braised celery root
Pan-braised onions with rosemary
Turkey potpie with baby vegetables
Roasted duck breast with lemongrass and green onion
Spinach frittata
Pork medallions with five-spice powder
Chicken salad with Thai flavors
Ratatouille with roasted tomato vinaigrette
Avocado salad with ginger-miso dressing
Fattoush
Grilled flank steak salad with roasted corn vinaigrette
Fennel and leeks with roasted onion vinaigrette
Tabbouleh>
Quinoa risotto with arugula and Parmesan
Linguine with mushrooms
Brown rice pilaf
Spinach lasagna with sun-dried tomato sauce
Bulgur and chickpeas with preserved-lemon vinaigrette
Savory buckwheat pilaf with toasted spices
Barley and roasted tomato risotto
Orzo with cherry tomatoes, capers and lemon
Double-corn spoon bread
Creamy polenta with roasted red pepper coulis
Whole-grain buttermilk biscuits
Cranberry-walnut oatmeal
Irish brown bread
Nutty berry granola
Raspberry coulis
Casaba melon with creamy sweet curry
Pear and toasted pecan chutney
Apple and sweet onion marmalade
Corn chowder with roasted poblanos
Tuscan white bean stew
Miso soup with watercress and shiitakes
Fresh tomato soup with crispy herb toasts
Split pea soup
Gingery chicken noodle soup
Chicken adobo soup with bok choy
Curried carrot soup
Posole with fresh corn gorditas
Summer vegetable soup
Easy chicken stock
Easy vegetable stock
Fava beans with garlic
Chickpea polenta with olives
Lima bean ragout with tomatoes and thyme
French green lentil salad
Stewed flageolets in lemon broth
Chickpea hummus
Tofu hoisin with baby bok choy
Yellow lentils with spinach and ginger
Three-bean chili
Caribbean red beans and brown rice
Lentils with wild rice and crispy onions
Soybeans with fennel, thyme and oregano
Spicy red lentils
Edamame and summer bean salad
Moroccan fish tagine
Shrimp and mango curry
Sea bass en papillote
Smoked trout spread
Grilled miso salmon
Prawns puttanesca
Swordfish tacos with lime and cilantro
Pan-braised swordfish with feta
Strawberry balsamic sorbet
Morning mojito
Frosty almond date shake
Sweet ginger tisane
Herb-rubbed turkey au jus
Spring greens with butternut squash
Garlic mashed potatoes
Dilled pasta salad with spring vegetables
Pasta salad with mixed vegetables
Pork tenderloin with apples and balsamic vinegar
Warm potato salad
Quiche
Shrimp scampi
Spinach dip with mushrooms
Strawberry shortcake
New England trifle
Vegetarian chili
Zucchini bread

Heart Smart Recipes

2007-05-14T23:55:00.000-07:00

Shrimp mousse
Yogurt cheese dip

Beet and arugula
Green bean and carrot
Southwest Slaw
Cranberry muffins
Fruit shake
Walnut granola
Banana pudding
Walnut granola
Yogurt parfait
Ambrosia crêpes
Oatmeal almond cream
Soy rice pudding
Chicken and lime

Guacamole with rice crackersGuacamole with rice crackers
Make-ahead whole-wheat blueberry pancakesThese pancakes are made with whole-wheat flour and flax – for a good source of fibre and some heart-healthy omega-3.
Steamed Chicken DumplingsSteamed Chicken Dumplings
Triple-play walnut crunchTriple-play walnut crunch
Zesty walnut hummus with cruditésZesty walnut hummus with crudités
Sweet potato friesSweet potato fries
Tropical California walnut smoothieThis cool, super-charged treat is healthy and delicious, packed with the goodness of mango, walnuts and tofu. Using frozen mango gives the smoothie a thick, rich consistency without the added fat and calories of ice cream.
Hoisin-Glazed Chicken SataysThis is a great recipe for summer entertaining.
Zippy devilled eggsPreparation time: 10 minutes
Chunky maple-walnut spreadThis is a great spread for bagels, crackers or pita chips. It also makes a good dip for apple slices, celery sticks, strawberries or pineapple spears.
Walnut GranolaThis nutritious granola is packed with good-for-you ingredients. The oats and bran give you the fibre your body needs, the honey and vanilla are added for a touch of sweetness, while the walnuts provide added crunch and omega-3s.
Black Bean and Corn SalsaThis easy-to-make fibre-packed appetizer can be assembled in a flash – and it will disappear just as fast!
Salmon, Avocado and Watercress PinwheelsThese simple-to-make and tasty pinwheels are perfect for passing around before dinner.
Tex-Mex Avocado DipAvocados contain a wealth of nutrients including lutein, a pigment that has been shown to aid in maintaining healthy vision.
Asian Stir-Fry RollsSpring rolls are a perennial favourite. While they’re chock full of vegetables, they’re usually deep-fried making them a high-fat appetizer.
Grape Tomato, Ricotta and Basil BakeServe this appetizer with slices of whole grain baguette or on a bed of baby arugula leaves if you like.
Shrimp Mousse with DillServe as part of a light salad plate, or surround with crackers, Melba toast or fresh vegetables for a delicious appetizer spread.

Fresh herb soupUsing a variety of fresh herbs adds a lot of flavour and complexity to this soup without the need for added salt.
Chilled Cucumber-Chive SoupChilled Cucumber-Chive Soup
Curry pumpkin and walnut soupCurry pumpkin and walnut soup
Hot and Sour Chicken SoupHot and Sour Chicken Soup
Warm Vegetable Salad with Tomato-Shallot DressingWarm vegetables over cool greens are a very pleasing combination. You can prepare the vegetables and dressing in advance, then just before serving, quickly blanch vegetables and add dressing. It’s a lovely dinner-party first course or a light lunch.
Salade Niçoise with lemon and garlic dressingThis recipe incorporates heart-healthy tuna and oils.
Tomato tower with fig balsamic dressingTomato tower with fig balsamic dressing
Tuscan three-bean saladTuscan three-bean salad
Provençal fish soupProvençal fish soup
Brussels sprouts with walnuts and arugulaTry serving this colourful, flavour-rich salad with a chicken or turkey meal.
Tuna and Walnut Pasta SaladThe combination of black olives, thyme, garlic and roasted red peppers make this tuna pasta salad out-of-the-ordinary. The addition of California walnuts offers added heart health benefits of omega-3 fatty acids.
Southwest SlawCole slaw is standard fare at many barbecues but all too often, it’s the fat-laden creamy variety that’s served.
Roasted Beet, Hearts of Palm and Baby Arugula SaladBeets not only contain blood cholesterol lowering fibre, but they’re also rich sources of folate and a group of antioxidants known as betalaines.
Roasted wild mushroom saladRoasting rather than sautéing the mushrooms keeps the amount of oil to a minimum.
Corn, Tomato and Lime SoupSoups are a super way to tame a hearty winter appetite. They’re also a wonderful way to help meet your vegetable quota at this time of year.
Spinach, Mushroom and Miso SoupThis soup can be made in a flash and is a delicious way to work a variety of phytochemicals – disease-fighting compounds from plant foods—into your diet.
Pumpkin, White Bean and Tomato SoupThis hearty soup offers a change of pace with pumpkin at the start of the meal instead of the traditional dessert course.
Delight & Lively Lobster SaladDelight & Lively Lobster Salad
Chinese Noodle and Mushroom SoupYou can make this soup in less than minutes using packaged cooked chow mein-type noodles, available in many supermarkets and some Chinese grocery stores.
Beet and Cabbage BorschtThis recipe is a Canadian favourite.

Couscous and Chickpea SaladA delicious and healthy salad that is a high source of fibre.
Greek Pasta SaladAn excellent source of vitamin C.
Mexican chicken and lime soupA good source of niacin.

Tea poached salmon with fruit salsaPoaching the salmon in tea is a great way to add flavour and colour without the fat and salt.
Fresh trout salad with spiced California walnutsPeppery watercress, sweet orange segments and spiced walnuts make the perfect bed for fresh trout which is marinated in the fridge for maximum flavour. If possible, have the fishmonger butterfly the trout for you.
Cilantro-Roasted Sea BassUse the cilantro stems and roots as well as the leaves for more intense flavour.
Walnut Stuffed SalmonThis entrée packs a “mega punch” with walnuts and salmon both being rich in omega-3 fatty acids.
Roasted fish with orange vinaigretteWhen it comes to fast food, nothing beats fish. It can be cooked quickly. What’s more, fish contains artery-protecting nutrients.
Roasted Salmon with a Mustard and Horseradish ToppingRoasted Salmon with a Mustard and Horseradish Topping
Spicy Grilled U.S. Farm-Raised CatfishSpicy Grilled U.S. Farm-Raised Catfish
Lobster Surimi and Baby Bok Choy Stir-Fry with Ginger Soya SeasoningDinner is ready in minutes with this quick, stir-fry with a zesty ginger note.
Lightly Seasoned Baked Fish FingersFish is a popular dish in the Maritimes, which is great since it’s generally a lower-fat source of protein.
Salmon with Orange Balsamic VinaigretteExcellent source of riboflavin, niacin, vitamin B6, and vitamin B12.

Frozen Hamburger PattiesIt doesn’t take long to make hamburger patties, and they are much easier to use than a block of frozen meat. Lean ground pork or lamb also make tasty patties, and they can be combined with beef.
Middle-Eastern BurgersFor a nice change, try beef or lamb patties in whole-wheat pita bread pockets topped with garlicky Greek Tzatziki Sauce, which is so delicious any extra can be used as a dip with pita bread.
Miso Pork with Water Chestnuts and Snow PeasRed miso and Japanese seven-spice add a nice touch to this colourful stir-fry. The water chestnuts add sweetness and crunch to this summery dish.
Shanghai Noddles with Pork TenderloinShanghai Noodles with Pork Tenderloin
Slow-roasted beef and ratatouilleThis recipe takes advantage of roasting both the vegetables and the meat at the same time. Make up a big batch of steamed brown rice or whole-wheat couscous to accompany the meal.
Beef, Mango and Red Pepper KabobsKabobs are a great way to keep portion sizes of protein-rich options like meat in check.
Korean Beef with Lettuce CupsKorean Beef with Lettuce Cups
Beef and Tomato Stir-FryExcellent source of niacin, vitamin A and iron.
Roasted Vegetable and Ham QuichePopular for brunches and casual dining, quiche is often described as “lighter” fare.

Curried chicken pitaThis quick, easy pita can be put together in no time flat.
Barbecued Lemon ChickenThis simple way to cook chicken is one of my husband’s favorites – the chicken is moist and juicy and very delicious. In the winter, my friend Janet Dey cooks chicken this way in her fireplace barbecue
Walnut chicken salad pitaWalnut chicken salad pita
Grilled turkey scallopini with herbs and garlicThis dish is extremely fast and easy, and very tasty. Because turkey is tender and this is a fairly strong-flavored marinade, it doesn’t need hours of marinating and can be prepared at the last minute or an hour or two in advance.
Hot ’n’ spicy turkey burgersSpice up your grill with these juicy burgers that are destined to become a crowd favourite. They’re easy to make and only 186 calories each.
Walnut chicken sautéHere's an easy one-dish meal your whole family will love.
Grilled Chicken with a Thai Peanut SauceThis sauce is also delicious on vegetables or in a noodle dish.
Apricot Almond StuffingThose seeking heart healthy fare often avoid stuffing. But no need to avoid this one. Instead of the typical saturated fat-laden stuffing, this recipe offers whole grains, fruits, vegetables and nuts – all in one delicious dish.
Lemon Herb Roasted TurkeyRoasting the turkey at a high temperature results in a juicy bird without the necessity of basting it.
Marinated ChickenMarinated Chicken
Pesto Veggie & Chicken Pasta Hearty whole wheat pasta, vegetables and chicken are tossed with a sun-dried tomato and basil pesto for a satisfying, herb scented meal.
Braised Chicken with White Beans and KaleBraised Chicken with White Beans and Kale
Turkey SouvlakiTurkey Souvlaki
Mango ChickenMangoes add a delectable touch to this chicken dish.

Cheesy mushroom and asparagus bakeCheesy mushroom and asparagus bake
Fettuccine with Pesto SaucePesto sauce is a fragrant fresh basil sauce that is absolutely perfect over pasta.
Mixed Bean ChiliMixed bean chili
Vegetable PaellaVegetable Paella
Vegetarian Eggplant Szechuan StyleVegetarian Eggplant Szechuan Style
Moroccan CouscousA staple in Morocco, couscous is made from semolina wheat and looks like a grain. A quick-cooking variety, which only needs to be soaked in boiling water, is now available in most health food stores and some supermarkets.
Savoury ratatouilleSavoury ratatouille
Whole-wheat pasta with rapiniWhole-wheat pasta with rapini
Broccoli and California walnut noodlesCombining the vitamin-and-calcium punch of broccoli, omega-3 rich walnuts and cholesterol-free pasta, this dish is an energy boosting vegetarian meal.
Light farmhouse California walnut frittataFrittatas (dressed-up quiches without a crust) make simple, satisfying meals. Change it up using your favourite veggies and herbs – try diced zucchini and basil for a fresh Italian flavour.
Black-eyed peas and walnut lettuce wrapsFibre-rich black-eyed peas and walnuts make this a very satisfying and nutrient-dense salad.
Portobello Mushroom BurgersAt barbecues, hot dogs and burgers are a main stay for many.
Butternut squash and barley risottoRisottos are traditionally made from a refined rice called Arborio, but by substituting barley instead, you can reap some heart-healthy benefits.
Black Bean and Vegetable ChiliThis vegetarian dish is sure to please both the meat and non-meat eaters in your family.
Potato, Tomato & Egg Pie in a PanPotato, Tomato & Egg Pie in a Pan
Roasted Vegetables and FetaRoasted Vegetables and Feta
Spaghetti with Chickpeas, Asparagus and GarlicSpaghetti with Chickpeas, Asparagus and Garlic
Amazing Broccoli PieAmazing Broccoli Pie