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WE MUST PROSECUTE THE FDA!Farms, Chemicals and Illness
You may not be familiar with many of the problems associated with concentrated animal feeding operations, or CAFOs. These "factory farm" operations are often criticized for the smell and water pollution caused by all that concentrated manure; the unnatural, grain-heavy diets the animals consume; and the stressful, unhealthy conditions in which the animals live. You may not be aware, however, of the threat such facilities hold for you and your family's health - even if you never buy any of the meat produced in this manner. We must prosecute the FDA for failure to comunicate to the american people Courtesy of Healthy Cooking Tips Chef Tim Johnson Remember...Grace is upon you so eat to live! HEALTHY IS BETTER! White Bean Soup with Roasted Turkey Italian Sausage, Zucchini, and Basil
(Makes 6-8 servings.) 2 cups dried white beans (soak 10-12 hours) 5 cups chicken stock 1 cup water, plus added water as needed 1/2 cup chopped onion 1 tsp. dried basil 1 tsp. dried marjoram (or use oregano if you don't have marjoram) 1 tsp. ground fennel 1 pkg. turkey Italian Sausage (5 links) 2 cups diced zucchini 1 tsp minced garlic fresh ground black pepper 1 tsp. hot pepper flakes, or less (I used the Peperoncino I got from Ilva, but you could also use Aleppo pepper or a smaller amount of Cayenne) 1/2 cup chopped fresh basil or about 6 T frozen basil (could use less if you don't have a good supply of basil) Preheat oven or toaster oven to 400 F. Soak dried beans overnight, or all day while you're at work. Drain soaked beans, rinse, and remove any loose skins or broken pieces. Place beans in soup pot with chicken stock, water, chopped onion, dried basil, dried marjoram or oregano, and ground fennel and cook at a low simmer about one hour, or until beans are starting to get tender. (The cooking time of dried beans depends greatly on how old they are, even when the beans have been soaked, so check by tasting.)
While beans cook, roast turkey sausage about 45 minutes, or until well browned and firm. Remove sausages from roasting pan, then deglaze pan with 1/2 cup water, scraping off the browned bits from the bottom of the pan, and add to soup. Cut sausage in half lengthwise, and then into slices. Wash zucchini and cut into 1/2 inch pieces. After beans seem like they are close to being done, add sliced roasted turkey Italian sausage, chopped zucchini, garlic, black pepper, and hot pepper flakes and simmer 30-45 minutes more. When beans are fully softened and cooked, add chopped fresh basil or frozen basil and cook 5 minutes more. Serve hot. This will keep for several days in the refrigerator. I also put some of my soup in the freezer, where I imagine it will freeze very well. Courtesy of Healthy Cooking Tips
Chef Tim Johnson
Remember...Grace is upon you so eat to live! YOUR DOUGH OR MINE!Gluten-Free/Pizza DoughPizza
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| PREP TIME | 30 Min |
| COOK TIME | 1 Hr |
| READY IN | 1 Hr 30 Min |
| Original recipe yield 10 cups | |
- 2 sweet potatoes, peeled and cubed
- 1 tablespoon corn oil
- salt and pepper to taste
- 1 (12 ounce) package frozen corn kernels, thawed
- 1 cup water
- 1 tablespoon corn oil
- 1 1/2 cups finely diced celery
- 1 cup diced red onion
- 1/4 cup shallot, minced
- 1 tablespoon tomato paste
- 1/2 teaspoon dried thyme leaves
- 3 cups vegetable broth
- 1 bay leaf
- 1 teaspoon salt
- 1 potato, peeled and cubed
- 2 tablespoons chopped fresh parsley
DIRECTIONS
- Preheat an oven to 425 degrees F (220 degrees C). Place the sweet potatoes into a 9x13 inch baking dish, drizzle with 1 tablespoon of corn oil, and season with salt and pepper. Stir to coat the sweet potatoes in oil.
- Roast in the preheated oven until the sweet potatoes are golden and tender, 15 to 20 minutes. Stir occasionally as they cook so the sweet potatoes cook evenly.
- Meanwhile, measure out 1 cup of corn kernels and set aside. Place the remaining corn into a blender, and puree with the water until smooth; set aside.
- Heat the remaining 1 tablespoon of corn oil in a large saucepan over medium heat. Stir in the celery, onion, and shallot. Cook and stir until the onion has softened, about 5 minutes. Stir in the tomato paste and dried thyme leaves; cook 1 minute more. Pour in the vegetable broth, corn puree, bay leaf, salt, and cubed potato. Bring to a boil over medium-high heat, then reduce the heat to medium-low, cover, and simmer until the potato is tender, 25 to 35 minutes.
- Once the potato is tender, remove and discard the bay leaf. Stir in the whole corn kernels, sweet potato, and chopped parsley. Return to a simmer and season to taste with salt and pepper before serving.
Courtesy of Healthy Cooking Tips
Chef Tim Johnson
Remember...Grace is upon you so eat to live!
GLUTEN-FREE
Using Alternative Flours
Potato Starch Flour
This is a gluten-free thickening agent that is perfect for cream-based soups and sauces. Mix a little with water first, then substitute potato starch flour for flour in your recipe, but cut the amount in half. It can be purchased in a health food store.
Tapioca Flour
This is a light, white, very smooth flour that comes from the cassava root. It makes baked goods impart a nice chewy taste. Use it in recipes where a chewy texture would be desirable. It would work nicely in bread recipes such as white bread or French bread. It is also easily combined with cornstarch and soy flour. It can be purchased in a health food store.
Soy Flour
This nutty tasting flour has a high protein and fat content. It is best when used in combination with other flours and for baking brownies, or any baked goods with nuts or fruit. It can be purchased in a health food store.
Cornstarch
This is a refined starch that comes from corn. It is mostly used as a clear thickening agent for puddings, fruit sauces and Asian cooking. It is also used in combination with other flours for baking. It can be purchased in a health food store.
Corn Flour
This flour is milled from corn and can be blended with cornmeal to make cornbread or muffins. It is excellent for waffles or pancakes. It can be purchased in a health food store.
Cornmeal
This is ground corn that comes from either yellow or white meal. This is often combined with flours for baking. It imparts a strong corn flavor that is delicious in pancakes, waffles, or simple white cakes. It can be purchased in a health food store.
White Rice Flour
This is an excellent basic flour for gluten-free baking. It is milled from polished white rice. Because it has such a bland flavor, it is perfect for baking, as it doesn't impart any flavors. It works well with other flours. White rice flour is available in most health food stores, but also in Asian markets. At the Asian markets it is sold in different textures. The one that works the best is called fine textured white rice flour.
Brown Rice Flour
This flour comes from unpolished brown rice. It has more food value because it contains bran. Use it in breads, muffins, and cookies. It can be purchased in a health food store.
Kamut and Spelt Flours
These are ancient forms of wheat. While they aren't appropriate for gluten-free diets, they are excellent substitutes for plain wheat flour as they add wonderful flavor and consistency.
Substituting Gluten
Wheat flour contains gluten, which keeps cookies, cakes and pies from getting crumbly and falling apart. It is what makes baked goods have a good texture because it traps pockets of air. This creates a lovely airy quality that most baked goods possess when baked with traditional wheat flour. In order to help retain this structure when using non-wheat flours, gluten substitutes must be added to a gluten-free flour mixture. For each cup of gluten-free flour mix, add at least 1 teaspoon of gluten substitute. Here are three very good substitutes for gluten.
- Xanthum Gum
This comes from the dried cell coat of a microorganism called Zanthomonas campestris. It is formulated in a laboratory setting. This works well as a gluten substitution in yeast breads along with other baked goods. You can purchase it in health food stores.
- Guar Gum
This is a powder that comes from the seed of the plant Cyamopsis tetragonolobus. It is an excellent gluten substitute and it is available in health food stores.
- Pre-gel Starch
This is an acceptable gluten substitute. It helps keep baked goods from being too crumbly. This, too can be purchased at most health food stores.
Substitution is the solution
If you are ready to try some recipes, start with recipes that use relatively small amounts of wheat flour like brownies or pancakes. These turn out lovely and the difference in taste is minimal. Here are two gluten-free flour mixtures that are suitable for substituting wheat flour cup for cup.
- Gluten-Free Flour Mixture I
1/4 cup soy flour
1/4 cup tapioca flour
1/2 cup brown rice flour
- Gluten-Free Flour Mixture II
6 cups white rice flour
2 cups potato starch
1 cup tapioca flour
The above mixtures can be doubled or tripled. Another option is to purchase a gluten-free flour mixture at a health food store to avoid the guesswork involved in substitutions. This flour mixture can usually substitute wheat flour cup for cup, but read the package directions to be sure. Keep these flour mixtures stored in containers at room temperature and keep them on hand to simplify your baking routine.
Courtesy of Healthy Cooking Tips
Chef Tim Johnson
Remember...Grace is upon you so eat to live!
HOW SWEET IT IS!
Six hundred times sweeter than sugar, sucralose is derived from sugar through a patented, multi-step process that selectively substitutes three chlorine atoms for three hydrogen-oxygen groups on the sugar molecule. Sucralose can be used in place of sugar to eliminate or reduce calories in a wide variety of products, including beverages, baked goods, desserts, dairy products, canned fruits, syrups and condiments.
Sucralose was discovered in 1976. More than 100 scientific studies conducted over a 20-year period have conclusively demonstrated that sucralose is safe for consumption. In 1990, the Joint FAO/WHO Expert Committee on Food Additives (JECFA) was the first regulatory body to endorse the safety of sucralose. In 1991, Canada’s Health Protection Branch became the first national regulatory agency to endorse sucralose safety and permit its use in foods and beverages. In 1998, the United States Food and Drug Administration (FDA) approved the use of sucralose in 15 food and beverage categories -- the broadest initial approval ever given to a food additive. Then, in August 1999, the FDA extended the approval by permitting sucralose use as a general-purpose sweetener in all foods, beverages, dietary supplements and medical foods. In January 2004, the European Union amended its Sweeteners Directive to permit the use of sucralose in a broad range of food and beverage products. Sucralose is now permitted for use in over 60 countries and has been consumed by millions of people worldwide.
What is sucralose?
Sucralose is the low-calorie sweetener made from sugar. It is used around the world as an ingredient in processed foods and beverages and in tabletop sweeteners available in supermarkets and other consumer outlets.
What is sucralose made of?
Sucralose is derived from sugar through a patented, multi-step process that selectively substitutes three chlorine atoms for three hydrogen-oxygen groups on the sugar molecule. The tightly bound chlorine atoms create a molecular structure that is exceptionally stable.
Is sucralose safe?
Sucralose has an excellent safety profile. More than 100 scientific studies conducted over a 20-year period demonstrate that sucralose is safe for use as a sweetening ingredient. The data from the studies were independently evaluated by international experts in a variety of scientific disciplines, including toxicology, oncology, teratology, neurology, hematology, pediatrics and nutrition. Importantly, comprehensive toxicology studies, designed to meet the highest scientific standards, have clearly demonstrated that sucralose is not carcinogenic.
Which regulatory bodies reviewed the safety profile of sucralose?
Among the regulatory bodies that have evaluated the safety of sucralose are the U.S. FDA, the Joint FAO/WHO Expert Committee on Food Additives (JECFA); the Health Protection Branch of Health and Welfare Canada; Food Standards Australia/New Zealand, the European Union’s Scientific Committee on Food, and a host of others in South America and Asia. Sucralose is now permitted for use in over 60 countries.
| Types of Products That Contain Sucralose
Sucralose makes a wide variety of calorie-reduced products possible, including soft drinks, ice cream, dairy products and baked goods. One of the unique attributes of sucralose is that it can be used almost anywhere sugar is used. It does not lose its sugar-like sweetness even in applications that require heat or that are subjected to long shelf-storage. Thus, products made with sucralose maintain their sweetness during cooking, baking, and throughout their shelf-life. In the United States, the FDA has granted approval for the use of sucralose as a general purpose sweetener, which covers all conventional foods and beverages, dietary supplements, and medical foods. In fact, sucralose is the sweetening ingredient in over 3,500 products worldwide, and may be used across a broad range of major categories including: | |
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Do products sweetened with sucralose carry any warning labels or information statements?
No. None of the regulatory agencies and scientific review bodies that have confirmed the safety of sucralose require any warning information to be placed on the labels of products sweetened with sucralose.
Does sucralose provide calories?
Sucralose is non-caloric and, thus, adds no calories to the foods and beverages it is used to sweeten. Products made with sucralose may contain calories from other nutritive ingredients that provide carbohydrates, protein and fat.
How is sucralose handled by the body?
Although sucralose is made from a process that starts with sugar, it is not a sugar nor does the body recognize it as a carbohydrate. Sucralose is not broken down for energy in the body so it has no calories. The sucralose molecule passes through the body unchanged, is not metabolized, and is eliminated after consumption.
Is the chlorine in sucralose potentially harmful?
No. Chlorine in the form of chloride is a safe and natural element present in many of the foods and beverages that we eat and drink every day. It is in most natural water supplies, and is also found in lettuce, tomatoes, mushrooms, melons, peanut butter and table salt. In the case of sucralose, the addition of chlorine to the sucralose molecule is what makes sucralose free of calories. Sucralose is an essentially inert molecule and it passes through the body without being broken down for calories.
Products sweetened with sucralose provide good-tasting, lower-calorie alternatives...
How much sucralose may people safely consume?
People may consume a variety of sucralose-sweetened food and beverage products on a daily basis without concern that they are exceeding a safe intake level.
When evaluating the safety of new food ingredients like sucralose, health authorities compare an estimate of the ingredient’s maximum daily intake with the highest daily consumption level consumed in preclinical and clinical studies that was shown to be without harmful effects. Ideally, the intake estimate will be substantially less than the actual consumption levels shown to be without adverse effect in the preclinical and clinical studies.
Studies in animals consuming large doses of sucralose on a daily basis over a lifetime and studies in humans who consumed high levels of sucralose for up to six months have shown no harmful effects. The consumption levels in these studies were well in excess of the estimates of maximum potential exposure to sucralose from foods and beverages.
Can people with diabetes use sucralose?
Yes. Clinical studies have shown that sucralose can be safely consumed by people with diabetes. Sucralose is not recognized by the body as sugar or as a carbohydrate. It is not metabolized by the body for energy and does not affect blood glucose levels. Sucralose has no effect on blood glucose utilization, carbohydrate metabolism or insulin production. Products sweetened with sucralose provide good-tasting, lower-calorie alternatives for people with diabetes who are interested in reducing their caloric or sugar intake. As with any nutritional concerns, people with diabetes should consult their doctor or diabetes healthcare professional for advice on an individualized dietary plan.
Can pregnant and breastfeeding women consume sucralose?
Yes. Sucralose can be used by everyone, including pregnant women and breastfeeding mothers. Although sucralose may be used as part of a healthy pre- and post-natal diet, women who are pregnant or breastfeeding should talk to their doctor or nutritionist about foods to eat to support their health, and their baby’s health.
Is sucralose safe for children?
Yes. Sucralose may be safely used by everyone, including children. Sucralose can be a great addition to healthful meal plans designed for children’s needs.
What is the role of sucralose in a healthful diet?
Sucralose may be used as part of a healthy diet that includes a variety of nutritious foods in moderate portions. Because sucralose tastes like sugar, has no calories and is ideal for cooking and baking, it helps meet consumer demand for good-tasting foods and beverages without the calories of sugar.Courtesy of Healthy Cooking Tips
Chef Tim Johnson
Remember...Grace is upon you so eat to live!
WE MUST CHANGE!
Organic Gardening Offers Many Health Benefits and Helps Plants and Animals
Many scientific studies have begun to conclude that organic gardening is beneficial for every level of life: soil, plants and animals, insects, water and air quality, as well as our own mental and physical health. Certain conventional farming practices have led to increases of pollutants in our air, water, soil, and our own bodies. More and more, people around the country are beginning to grow their own organic food or to buy locally grown organic food. Growing food at home and supporting local farms can be easy ways to help support a healthy earth and also to take better care of our own bodies.
What is organic gardening?
Organic gardening refers to growing fruits, vegetables, nuts, seeds, or grains using only natural means. In other words, no pesticides, fungicides, herbicides, insecticides, or other poisonous chemicals or fertilizers are used in the process of growing food. Instead, the soil is tilled and prepared using gathered mulch, composted manure or food and leaf remains. Also, the plants are sprouted and grown with the aid of sun, water, minerals from compost, companion planting, and your own loving touch. Organically-raised produce is harvested and eaten with the confidence that it is grown naturally and poison-free.
Organic gardeners grow plants according to a holistic and sustainable perspective. Conventional methods, on the other hand, tend to emphasize maximum profit and growth. Consequently, these methods reduce human, soil, and plant/animal health to lower priorities.
Organic farmers consider the health and mineral content of the soil. They use techniques such as crop rotation, avoidance of poisons or pollutants, and renewal of soil nutrient content through addition of composted organic matter (leaves, papers, coffee grounds, food remains, manure, and so on). Also, an organic approach considers the welfare of animals, worms, companion plants, and humans in its decision-making.
How does modern agriculture affect life?
Many studies have concluded that conventional farming practices (e.g., heavy use of pesticides and herbicides, over-farming and erosion of mineral quality of soil, mass deforestation, and so on) have led to a vast decline in the health of soil, air, water, plants, as well as birds and animals. These practices even affect our own health and well-being. The intensification and expansion of modern agriculture is amongst the greatest current threats to worldwide biodiversity.
Recent studies have found that massive declines in populations of bees, birds, and other wildlife have been directly linked to peoples` use of poisons on their lawns and farms. We are wiping out animals` habitats (shrubs, trees, tall grasses, ponds, etc) and replacing them with chemically-maintained "lawns."
Research studies have also concluded that ingestion of pesticides and herbicides from conventional produce can dramatically decrease nutritional contents of foods and can increase rates of cancers and other disorders.
How does this affect me?
A March 2001 study released by the Center for Disease Control revealed that accumulations of toxic chemicals in our bodies likely have deleterious health effects. The greatest challenge to this is that because cancers or diseases arise over the course of years or decades, we do not even consider them as potential causes. Because cancers and diseases are so widespread in older populations, we tend to view them as "to be expected" or "typical" of older age. In reality, however, diseases could be the body`s response to living in and ingesting toxic chemicals for many years of our lives without questioning the safety or danger of these choices.
Also, as bees and birds die by the millions (from the use of plastic bags, herbicides, pesticides etc), we will have far less wildlife to enjoy and to coexist with. Try to imagine a world devoid of birds, bees, honey, and so on. The repercussions of wildlife extinctions also affect all of our world`s ecosystem balances, and the effects of these extinctions can be more far-reaching and deleterious than we can imagine (not to mention the sheer loss of life).
What are the benefits of organic gardening?
The benefits span many aspects of our lives: social, physical, and mental health.
Socially, growing gardens brings people together, connects people with nature, encourages healthy social interaction, and gives people a shared sense of purpose and fulfillment. Making dinner for friends from food that you grow and harvest yourself is a very rewarding, enjoyable experience.
Physically, growing gardens gives you opportunity for being outdoors, surrounded by living things. People benefit from fresh air and water, beautiful surroundings, open space, and so on. In addition, the physical work of tilling soil and growing plants increases our blood flow, uses our muscles, and improves our health. Because it is organic, there is lessened risk of contamination from toxic chemicals.
Mentally, organic gardening offers a deep satisfaction in knowing that one is helping to turn the tides back in favor of a healthy earth, healthy plants and animals, and healthy people. Also, working outdoors with hands in soil - touching earth - brings calm, joy, and peace of mind.
What can I do?
Do you enjoy plants? You can grow a few pots of tomatoes or peppers in your living room. Peppers, for example, grow very well indoors. You can grow peace lilies, palms, or pothos plants, which will clean the air in your house.
If you enjoy gardening, grow some or all of your own food naturally right in your yard. The experience of harvesting your own fruits and vegetables and feeding friends and family can be one of the most deeply rewarding experiences of life. Choose to grow food rather than grass.
If you would rather not grow plants, then buy your food from local organic farmers or local CSA`s (community supported farms). Make a non-negotiable decision to only eat organic food and use organic products.
Supporting an organic lifestyle can be as simple as eating organic herbs and foods, or planting a few pots of tomato or pepper plants. It can also be as vast as converting your entire yard and home into a space for wildlife conservation and propagation.
You can make simple sustainable choices in day-to-day life: canvas rather than plastic bags, glass rather than plastic, bulk rather than packaged, home-filtered water rather than purchased bottles, raw and natural rather than processed, organic rather than conventional, and so on. Your choices make a difference in the world.
Courtesy of Healthy Cooking Tips
Chef Tim Johnson
Remember...Grace is upon you so eat to live!
FINGER LICKING GOOD!
Ingredients
- 1/4 C. granulated sugar
- 1 t. ground cinnamon
- 2 C. 1% lowfat milk
- 1 C. egg substitute
- 1 T. brown sugar
- 1 1/2 t. vanilla extract
- 8 slices stone-ground 100% whole-wheat bread, toasted and cut corner-to-corner
- 2 large apples, cored & diced
- 1 1/2 Pint lowfat vanilla frozen yogurt
Method
1. Heat oven to 375 degrees. Coat a 9" square baking dish with nonstick spray. 2. Mix sugar & cinnamon. In a bowl, blender, or food processor whisk or blend milk, egg substitute, brown sugar & vanilla extract. 3. Arrange half the toast in baking dish; sprinkle with half the cinnamon-sugar and apples. Repeat layers. Pour milk mixture over top. 4. Bake uncovered 40-50 minutes until a knife inserted in center comes out clean. 5. Cut in squares; top with scoops of frozen yogurt.
Number of Servings: 9
Courtesy of Healthy Cooking Tips
Remember...Grace is upon so eat to live!
A TRIBE CALLED
YAMASSEE SWEET BREAD
Ingredients:
- 2 cups self-rising unbleached flour
- 3 tablespoons brown sugar
- 1/4 teaspoon ground cinnamon
- 1/8 teaspoon ground allspice
- 1/4 cup butter
- 3 tablespoons vegetable shortening
- 1 cup mashed sweet potatoes
- 6 tablespoons milk
- 2 tablespoons butter, melted
Preparation:
Combine first 4 ingredients in a bowl. Cut in 1/4 cup butter and the shortening with a pastry blender or forks until mixture is crumbly. Add mashed sweet potato and milk, stirring just until dry ingredients are moistened. Turn dough out onto a floured surface and knead just a few times.Roll dough out to 1/2-inch thickness; cut with a 2-inch biscuit cutter. Place biscuits on an ungreased baking sheet and brush with the melted butter. Bake at 400° for 12 minutes, or until nicely browned.
Makes about 15 to 18 biscuits.
Courtesy of Healthy Cooking Tips
Chef Tim Johnson
Remember...Grace is a upon you so eat to live!
YUM-YUM
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ALA KORI-STUFFED CHICKEN BREASTS WITH DILL | |
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Ingredients for 4 servings:
8 oz. herb-garlic cheese
3 eggs 1/4 c. 2% milk Unbleached Flour, as needed
2 c. dry bread crumbs Vegetable oil, for frying
DILL BUTTER SAUCE:
2 tbsp. shallots, minced
1/2 c. dry white wine 1 1/2 tbsp. fresh lemon juice 3/4 c. heavy cream 1/2 tsp. hot pepper sauce 1 tsp. salt 1 tbsp. dill weed 1 c. unsalted butter, cut into pieces
Make Dill Butter Sauce: combine shallots, wine and lemon juice in saucepan. Simmer over moderate heat, until liquid has reduced to 2 tablespoons.
Add cream. Reduce again, until liquid is 1/2 cup. Stir in pepper sauce, salt and dill weed; set aside. Flatten chicken breasts between layers of wax paper, until 1/4 inch thick. Spread quarter of herb-garlic cheese on each. Fold breasts in half; tuck under ends. Chill 1 hour. Preheat oven to 400 degrees. Beat eggs; add milk. Dredge chicken in flour and dip in egg wash. Then coat with bread crumbs. Heat oil in large saute pan. Add chicken breasts, 1 at a time. Brown on both sides. Remove from pan. Place on cookie sheet. Bake 8-10 minutes. Just before serving chicken, heat sauce. Whip in pieces of butter slowly. Stir constantly. DO NOT allow sauce to boil. When butter is incorporated, serve at once. Courtesy of Healthy Cooking Tips Chef Tim Johnson Remember...Grace is upon you so eat to live! | |
FORTIFIED AND MIS-LEADING
Diet Foods
Don't believe what it says on the package. Don't buy into the myth. Basically, if the fat is missing, something has replaced it to make it taste "good". Usually it's sugar. That sugar helps perpetuate a chemical imbalance in our bodies, not to mention that it depletes nutrients stored there. This only makes us crave more.
The fact is you need a certain amount of fat. Your body can't manufacture enough essential fatty acids that it needs. You need to get them from somewhere.
Eating fat also actually stimulates the burning of stored fat in your body. It also satiates your appetite. But, it's a fine line.
At no time in history have there been so many overweight persons in a single nation as in America today. It is estimated that over 55% of our population is seriously overweight.
At no time in history has a single nation consumed such a high percentage of refined foods and hydrogenated fats.
The empty calories of inadequate food require that we eat more. So, without realizing what we are doing, we eat more empty calories. Get it?
If too little food or inadequate food is eaten, a meal is missed or the adrenals are exhausted from too little essential fatty acids, the blood sugar falls causing symptoms like tension, irritability, headache, fatigue, hunger and a craving for sweets. If you eat sweets or excessive carbohydrates at this point, sugar absorbs so rapidly that a healthy pancreas is over stimulated and produces too much insulin. The excessive insulin causes most of the sugar in the blood to be changed to storage fat, the blood sugar again falls and intense hunger recurs.
Overeating could very well be an unconscious urge to obtain nutrients your body needs.
So, now we know that eating whole foods is far better not only for your health, but for your weight. By consuming nutritionally superior foods, you'll be able to eat less comfortably!
DESSERTS
Create Your Own Coffeecake
If you understand how to vary the recipe, you only need one basic coffeecake in your repertoire.
My all-purpose version consists of four components: batter, cream cheese filling, fruit preserves and crumb topping. The last three can be changed (or in some cases, omitted) to create a custom cake.
Yogurt gives the batter enough heft to support the cream cheese, preserves, and crumble. But in the oven, the thick batter rises into a feather-light, moist, tender cake.
The optional cream cheese layer gives it an irresistible tang and keeps it moist, while the fruit layer helps define the cake.
The crumble topping consists of large, sweet clumps that bake into crisp, toffee-flavored bits, which adhere beautifully to the cake and don't fall off when cut. To form the impressive, clay-like clumps, knead the ingredients with your hands rather than with a fork. Choose nuts, coconut or oatmeal to flavor the crumble. Or keep it simple with just flour, sugar and butter.
To preserve the crumb topping, don't invert this cake onto a wire rack to cool. Instead, make the foil sling as instructed. After a five-minute rest, lift the cake from the pan with the foil sling, then transfer it to a wire rack to keep it from steaming in the pan. If you own a 10-inch springform pan, you can skip the foil step and loosen the clasp on the pan after running a sharp knife around the perimeter. This coffeecake holds well at room temperature overnight when wrapped in foil, not plastic wrap.
Courtesy of Healthy Cooking Tips
Chef Tim Johnson
Remember...Grace is upon you so eat to live!
VEGGIE DAY!
Orzo with Roasted Vegetables, Basil, and Feta(Imani)
Serves 4–6 / Serve with crusty bread and a light salad for a fabulous springtime dinner. It's also a great addition to a buffet brunch or lunch.
1 small red bell pepper, cut into 1/2-inch pieces
1 small yellow bell pepper, cut into 1/2-inch pieces
1 small orange bell pepper, cut into 1/2-inch pieces
6 thin stalks asparagus, cut into 1/2-inch pieces
1 pint red grape tomatoes, halved
1 large shallot, minced
2 cloves garlic, minced
2 tablespoons olive oil, divided
1/4teaspoon of Kosher salt
Freshly ground black pepper
1 cup orzo (pasta)
1 1/4 cups low-sodium vegetable broth
1/2 cup lemon juice
1/2 cup crumbled feta cheese
1/2 cup pine nuts, toasted
2 tablespoons sliced fresh basil
1 tablespoon grated lemon zest
1. Preheat oven to 425°. Toss bell peppers, asparagus, tomatoes, shallot, and garlic with 1 tablespoon olive oil in a large baking dish. Season with salt and pepper. Roast for 25 minutes, turning once or twice with a spatula.
2. Meanwhile, heat remaining 1 tablespoon olive oil over medium-high heat in a large saucepan. Add orzo and stir until lightly browned, 2–3 minutes. Add vegetable broth and season with salt and pepper. Lower heat, cover, and cook for 12 minutes, until liquid is absorbed.
3. Add roasted vegetables to orzo. Add lemon juice and toss lightly. Let cool to room temperature and add feta, pine nuts, and basil. Top with grated lemon zest.
PER SERVING: 441 cal, 46% fat cal, 24g fat, 5g sat fat, 17mg chol, 12g protein, 50g carb, 5g fiber, 200mg sodium
Courtesy of Healthy Cooking
Chef Tim Johnson
Remember...Grace is upon you so eat to live!
WOW!
Skinless chicken is the basis of this delicious stew with cornmeal dumplings made with low-fat milk.
For the stew:
1 lb skinless, boneless chicken meat, cut into 1-inch cubes
1/2 C onion, coarsely chopped
1 medium carrot, peeled and thinly sliced
1 stalk celery, thinly sliced
1/4 tsp seasalt
to taste black pepper
1 pinch ground cloves
1 bay leaf
3 C water
1 tsp cornstarch
1 tsp dried basil
1 package (10 oz) frozen peas
For the cornmeal dumplings:
1 C yellow cornmeal
3/4 C sifted all-purpose unbleached flour
2 tsp baking powder
1/2 tsp seasalt
1 C low-fat (1%) milk
1 Tbsp vegetable oil
For the stew:
- Place chicken, onion, carrot, celery, salt, pepper, cloves, bay leaf, and water in a large saucepan. Heat to boiling; cover and reduce heat to simmer. Cook about 1/2 hour or until chicken is tender.
- Remove chicken and vegetables from broth. Strain broth.
- Skim fat from broth; measure and, if necessary, add water to make 3 cups liquid.
- Mix cornstarch with 1 cup cooled broth by shaking vigorously in a jar with a tight-fitting lid.
- Pour into saucepan with remaining broth; cook, stirring constantly, until mixture comes to a boil and is thickened.
- Add basil, peas, and reserved vegetables to sauce; stir to combine.
- Add chicken and heat slowly to boiling while preparing cornmeal dumplings.
For the dumplings:
- together cornmeal, flour, baking powder, and salt into a large mixing bowl.
- Mix together milk and oil. Add milk mixture all at once to dry ingredients; stir just enough to moisten flour and evenly distribute liquid. Dough will be soft.
- Drop by full tablespoons on top of braised meat or stew. Cover tightly; heat to boiling. Reduce heat (do not lift cover) to simmering and steam about 20 minutes.
Each serving provides:
Calories: 307
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 43 mg
Sodium: 300 mg
Courtesy of Healthy Cooking
Chef Tim Johnson
Remember...Grace is upon you so eat to live!
YOU CAN DO IT!
Tips and Secrets
Cooking itself is an art that is not easy. To conjure truly sumptuous meals, one must have great skill, discipline, and of course, passion to satisfy people's tastes.
Most celebrities have higher standards of food taste as compared to ordinary folks, for their immense wealth and connections allow them to taste the most delectable dishes on the planet. Hence, it takes much more than ordinary cooking to make these celebrities burp and smile. What does it take to achieve culinary heaven within the standards of famous people?
Here are some tips and secrets on the preparation and handling of basic food for you to go by.
General Cooking Must-Knows
Before you start cooking, choose recipes that are not too complicated. Too difficult recipe steps can be overwhelming. Be aware of how much resources you can acquire and how much time you can invest on the cooking process.
Assemble all your ingredients in one place before you cook to avoid stressing out over lost ingredients in the middle of the cooking process. Arrange also the utensils and other things you're going to need for a more organized cooking.
Never ever put cooked or ready-to-serve foods on plates, cutting boards, or other surfaces where you have placed raw meat, fish, poultry, or other foul smelling food. Wash these surfaces first with hot, soapy water to remove all unwanted smell.
Experiment with different colors and textures in meals and bring out that creative side. You can also learn variations of one specific dish. You can try recipes from other cultures and make it your own. Or you can completely invent a dish out of the blue. All it takes is imagination and good taste buds and you're sure to conjure delectable dishes with your own twist.
Basic Cooking Secrets:
Add a variety of vegetables to meat dishes to reduce the amount of meat you eat and increase your vegetable intake.
Add fiber such as oatmeal, wheat germ, Raisin Bran, Bran Flakes or All-Bran to muffins and breakfast breads.
Add various kinds of fruit or vegetable to baked breads to make them interesting and more flavorful.
Bake foods using non-fat marinades to retain moisture.
Brown meat pieces and crumbled hamburger, drain off fat, and rinse in strainer with hot water before adding to a recipe.
Chocolate Cake. Add a teaspoon of vinegar to your cake mix for a more delicious chocolate cake.
Decrease sodium by using unsalted ingredients.
Experiment with a variety of spices and herbs in your dishes to make them interesting.
Grating Cheese. For easier shredding, put the cheese first in the freezer for thirty minutes.
Grill or roast meat on a rack so the fat drips away.
Icing. Add a pinch of soda bicarbonate to your icing to retain the icing's moisture and prevent cracking.
In place of sour cream, try , yogurt or pureed lowfat cottage cheese.
Make marinades with juices and broth instead of oil
Pie Pastry. To create flakier pastry, substitute a teaspoon of vinegar for one teaspoon of cold water called for in the recipe.
Poach foods by simmering them in hot liquid such as broth, water, wine, or juices; no fat required.
Reduce sugar by 1/4 to 1/3 in baked goods and desserts. Substitute flour for the omitted sugar.
Refrigerate all stocks, stews, and soups and remove the congealed fat before reheating.
Replace heavy cream with evaporated skim milk or lowfat yogurt.
Spaghetti Sauce. Add a pinch of soda bicarbonate to spaghetti sauce to remove any acid taste from the tomatoes.
Steam your vegetables in a basket over boiling water or in a food steamer.
Stir fry meat and vegetables in a wok using broth or a dab of olive or canola oil.
Substitute 2 egg whites for one whole egg or three whites for two whole eggs.
Tender Meat. Putting one to two tablespoons of vinegar on your meat helps in tenderizing the meat while you are cooking.
Trim all visible fat from meats before cooking.
Use applesauce or other fruit purees in place of butter or oil in baked goods.
Use fruit and vegetable salsas to spice up or add zip to meats and vegetables.
Use cooking spray to reduce the need for oil and butter.
Use sharp cheeses in your cooking; you can use less and still retain flavor or experiment with using low-fat or fat-free cheeses.
Use skim milk in place of whole milk.
Use spices in baked goods. For example reducing sugar and adding cardamom, cinnamon, nutmeg or vanilla to your recipes.
Use whole grain for part of your ingredients instead of highly refined products such as whole wheat flour, whole cornmeal, and oatmeal.
Vanilla. Make your own vanilla concentrate by placing two split and chopped vanilla pods in a liter of vodka or bourbon.
Don't be afraid to fail the first few times.
Courtesy of Healthy Cooking Tips
Chef Tim Johnson
Remember...Grace is upon you so eat to live!
THE KEY IS PORTION SIZES!
The following USDA nutritional information for the various meat catagories will provide you with a source of comparison for Elk with other meats and fish. All information is based on a serving size of 100 grams (approximatelyy 3.5 ounces).
Ranking in order of Protein content.
MEAT TYPE................. PROTEIN
Courtesy of Healthy Cooking Tips
Chef Tim Johnson
Remember...Grace is upon you so eat to live!
WILD,WILD,GAME
Currant Stuffed Elk Chops
· 6 Elk chops, cut 1 1/4" to 1 1/2 " thick
· 1 1/2 cups garlic croutons
· 1/2 cup apple, chopped
· 1/2 cup Cheddar cheese, shredded
· 2 Tbsp. dried currents
· 2 Tbsp. Butter, melted
· 2 Tbsp. orange juice
· 1/4 tsp. seasalt
· 1/8 tsp. cinnamon
· Apple--Orange Cranberry Liqueur Sauce
Preheat oven to 350 degrees. Cut a pocket in the side of each Elk chop. Mix together the croutons, apple, cheese and currants. In another bowl, combine melted Homemade Butter, orange juice, salt and cinnamon. Pour butter mixture over the crouton mixture and mix gently. Lightly stuff the Elk chops with the butter-crouton mixture.
Place the stuffed chops in a shallow baking pan and bake uncovered for 1 hour. Cover with aluminum foil and bake for another 15 minutes.
Courtesy of Healthy Cooking Tips
Chef Tim Johnson
Remember…Grace is upon you so eat to live!
VERY NUTRITOUS!!!!!
Pink Fish Soup
Categories:
Yield: 6 Servings
1 lb Haddock or cod fillets;
.. skinned and cut in bite
.. size pieces
STOCK
Skin bones and heads of
.. several fish (white fish)
5 c Water
2 Onions
1 Carrot
1 tb Chopped parsley
1 Bay leaf
1/4 ts Thyme
6 Peppercorns
1/2 ts Salt
SOUP
3 tb Butter
1 Onion; finely chopped
2 sm Carrots; finely sliced
2 Leeks; sliced
1 Stalk celery; sliced
1 Clove garlic; crushed
2 tb All purpose unbleached flour
2 tb Tomato paste
1 c Canned tomatoes; pushed thru
.. sieve
Mace or nutmeg to taste
1 tb Chopped parsley
1/2 Cooked shrimp
Paprika to taste
Refrigerate fish fillets while making stock, combine all stock ingredients; bring to a boil. Lower heat and simmer 30 mins, Strain and reserve. To make soup, cook covered over low heat for 5 mins, the butter, onions carrots, leeks, celery and garlic. Stir flour into vegetables; blend well. Add tomato paste and tomatoes, stirring until well mixed. Add mace or nutmeg and parsley; cover and cook over low heat 10-15 mins. Add strained stock and fish pieces to vegetables. Bring to a boil, then simmer for 10 mins. Add shrimp and simmer until heated through.
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