Windows LiveWindows Live™
 
 
Chef 的个人资料Healthy Cooking Tips照片日志列表 工具 帮助

日志

    HEALTHY CHOICES

    Spinach Salad with Strawberries


     

    This Spinach Salad may be prepared before the serving, but the dressing for this Spinach Salad with Strawberries may be prepared few hours before serving.

    Take a large salad bowl and sprinkle sesame seeds of spinach in the bowl.  Add some strawberries to the salad.  After you have done this, combine the dressing ingredients provided below and shake well in a screw-top jar and chill.

    This is a very simple Spinach Salad to prepare with Strawberries.  After you have parepared the dressing pour chilled dressing over the mixture of spinach salad and strawberry in bowl and toss to distribute well.

    The ingredients for Spinach Salad with Strawberries.

    • Take1/2 teaspoon Toasted sesame seeds
    • 2-3 cus of fresh strawberries, hulled and halved if large
    • About 6 cups of Fresh Spinach torn leaves
    • 1/4 cup Olive Oil
    • 1.5 tablespoons sugar
    • 1/8 teaspoon Onion powder
    • 2 tablespoons of Red wine vinegar
    • 1/2 teaspoon Dried dill weed
    • 1/8 teaspoon Garlic powder
    • 1/8 teaspoon Dry mustard

    Enjoy this Spinach Salad on your table.

    Courtesy of Healthy Cooking Tips

    Chef Tim Johnson

    Remember...Grace is upon you so eat to live!

    5月21日 11:00 | 添加评论 | 固定链接 | 写入日志 | Salads

    HOW TO

    Modifying a Recipe to be Healthier

     

    The USDA Dietary Guidelines for Americans emphasizes we need to reduce the amount of fat, sodium (salt) and added sugar we consume and increase our consumption of fiber. When buying food we can check the label, but when using a recipe we may need to make some changes by substituting ingredients or changing the cooking technique. Just like you substitute when you are out of a certain ingredient, you can make changes in a recipe so it is healthier.

    This fact sheet provides you with ways to decrease the amount of fat, calories, sugar and salt (sodium) in your recipes. Ways to increase the fiber in your recipes is provided to help you make more nutritious food. Remember you can experiment with recipes and change ingredients. You may also be able to find other recipes that are similar to yours that have less fat, sugar, salt, and have more additions of nutritious ingredients. Have fun when you are cooking: Experiment!

    Tips to decrease the total fat and lower calories

    Instead of this: Try using this:
    Shortening, butter, margarine, or solid fat. Use ¼ less liquid oil or solid fat called for in the recipe. If recipe calls for 1 cup use ¾ cup. If recipe uses ¼ cup shortening, use 3 Tablespoons oil. Use equal amounts of oil for melted shortening, margarine or butter.
    Shortening, butter, or oil in baking Use applesauce or prune puree for half of the butter, shortening or oil. May need to reduce baking time by 25%.
    Instead of whole milk, half and half or evaporated milk Use skim milk, Skim Plus™, 1% milk, evaporated skim milk, fat-free half and half , or plain soymilk with calcium.
    Butter, shortening, margarine, or oil to prevent sticking. Fat to sauté or stir-fry. When frying foods use cooking spray, water, broth or nonstick pans.
    Full-fat cream cheese Use low-fat or nonfat cream cheese, Neufchatel or low-fat cottage cheese pureed until smooth.
    Full-fat sour cream
    Full-fat cottage cheese
    Full-fat Ricotta cheese     		Use nonfat or reduced fat sour cream or fat-free plain yogurt. (Yogurt is not heat stable.) Use 2% or fat-free cottage cheese. Use part-skim ricotta.
    Cream
    Whipping cream     		Use evaporated skim milk
    Use nonfat whipped topping or cream (This is only nonfat if one serving size is used.)
    Eggs Use egg whites (usually 2 egg whites for every egg) or ¼ cup egg substitute.
    Whole fat cheese Use reduced fat cheese, but add it at the end of the baking time or use part skim mozzarella.
    Frying in fat Use cooking methods such as bake, boil, broil, grill, poach, roast, stir-fry, or microwave.
    Regular mayonnaise or salad dressing Use low fat, reduced or nonfat mayonnaise or salad dressing.
    Canned fish Use water-packed canned products or canned products packed in ‘lite’ syrup.
    Fatter cuts of meatt—skin on Leaner cuts of meat or ground meat, remove skin before cooking.

    Tips to reduce sodium:

    Instead of this: Try using this:
    Salt Omit salt or reduce salt by ½ in most recipes (except in products with yeast). Cook foods without adding salt. Don’t put the salt shaker on the table.
    Frozen or canned vegetables Choose frozen vegetables without sauces or use no-salt-added canned goods. Rinsing canned vegetables will help reduce sodium.
    Seasoning Salt or spice mixes with salt Use salt-free seasonings and spice mixes. Use herbs, spices, lemon juice, or vinegar to flavor food instead of salt. Seasonings high in sodium include catsup, chili sauce, chili powder, bouillon cubes, barbecue sauce, soy sauce, Worcestershire sauce, and meat tenderizers.

    Tips to reduce the amount of sugar:

    Instead of this: Try using this:
    Sugar Reducing sugar by ¼ to 1/3 in baked goods and desserts. If recipe calls for 1 cup, use 2/3 cup. Cinnamon, vanilla, and almond extract can be added to give impression of sweetness. (Do not remove all sugar in yeast breads as sugar provides food for the yeast.)
    Sugar Replacing sugar with amounts of sucralose (*Splenda™), works well for most baked products.   Add ½ teaspoon baking soda in addition to each cup of Splenda™ used. Baking time is usually shorter and product will have a smaller yield. Try using aspartame (*NutraSweet™), saccharin, or acesulfame potassium in other products that are not baked. The sweet taste will vary with product combination or amounts of each sweetener used.
    Fruit-flavored yogurt Plain yogurt with fresh fruit slices or use light versions of yogurt.
    Syrup Pureed fruit, such as no sugar added applesauce, or sugar-free syrup
    Sugar in canned or frozen fruits Decrease or eliminate sugar when canning or freezing fruits or buy unsweetened frozen fruit or fruit canned in its own juice, water, or light syrup.

    Ways to increase Fiber:

    Instead of: Try using this:
    White rice, enriched grains Whole grain, brown rice, wild rice, whole cornmeal (not degermed), whole barley, bulgur, kasha, quinoa, or whole wheat couscous.
    All purpose flour Substitute whole wheat flour for up to ½ of the flour. For example, if a recipe calls for 2 cups flour, try 1 cup all purpose flour and 1 cup minus 1 tablespoon whole wheat flour. Use “white whole-wheat flour” or “whole wheat pastry flour” for total amount of all-purpose flour.
    Pastas, crackers, cookies, cereals Whole grain pastas, crackers, cookies, and cereals.
    White bread 100% whole wheat bread and 100% whole grain bread.
    Iceberg lettuce Romaine lettuce, endive, and other leafy lettuces, or baby spinach.
    Meat Use more dried beans and peas. Add legumes and lentils to many different dishes: try adding lentils to your spaghetti sauce.
    Peeled fruit and vegetables Add extra fruits and vegetables, such as adding carrots to spaghetti sauce, leaving apple peels in apple crisp, zucchini bread, etc. Add extra fruits and vegetables to recipes and include the peel when appropriate.

    * Use of brand name does not mean an endorsement of the product.

    Courtesy of Healthy Cooking Tips

    Chef Tim Johnson

    Remember...Grace is upon you so eat to live!

    5月21日 10:44 | 添加评论 | 固定链接 | 写入日志 | Health and wellness

    LUNCH or DINNER

    Asian Chicken Salad with Snap Peas and Bok Choy

     

    Ingredients

    2 skinless boneless chicken breast halves (about 1 pound)
    5 fresh cilantro sprigs plus 1/3 cup chopped cilantro
    1 whole green onion plus 2 green onions, chopped
    1 8-ounce package sugar snap peas
    3 baby bok choy, thinly sliced crosswise
    1 English hothouse cucumber, quartered lengthwise, thinly sliced crosswise
    1 red jalapeño chile, thinly sliced
    1/4 cup ponzu*
    2 1/2 tablespoons seasoned rice vinegar
    2 1/2 tablespoons vegetable oil
    1 tablespoon minced peeled fresh ginger

    Preparation

    Fill medium skillet with salted water; bring to boil. Add chicken breasts, cilantro sprigs, and whole green onion; reduce heat to medium and poach chicken until just cooked through, about 20 minutes. Using tongs, transfer chicken to plate; cool. Add snap peas to same skillet; increase heat to high and cook until crisp-tender, about 1 minute.

    Drain; rinse snap peas under cold water to cool. Discard whole green onion and cilantro sprigs. Coarsely shred chicken. Toss chicken, chopped cilantro, chopped green onions, snap peas, and next 3 ingredients in large bowl. Whisk ponzu, vinegar, oil, and ginger in small bowl. Add dressing to salad; toss to coat. Season to taste with salt and pepper.

    Courtesy of Healthy Cooking Tips

    Chef Tim Johnson

    Remember...Grace is upon you so eat to live!

    5月21日 10:27 | 添加评论 | 固定链接 | 写入日志 | Salads

    HOW SWEET IT IS

    Nutrasweet - the History of this Toxic Chemical and Its Promotion



    In December of 1965, while James Schlatter, a chemist for G.D. Searle & Company, was working on an anti-ulcer drug candidate he accidentally discovered aspartame. He was recrystallizing aspartame from ethanol when the mixture spilled onto the outside of the flask he was using. Some of the powder landed on his fingers. Schlatter discovered the sweet taste of aspartame when he absent-mindedly licked his finger later. He realized that the sweet taste must have been the aspartame.

    The first report of the discovery of the artificial sweetener was in the Journal of the American Chemical Society. It stated:

    "We wish to report another accidental discovery of an organic compound with a profound sucrose (table sugar) like taste... Preliminary tasting showed this compound to have a potency of 100-200 times sucrose depending on concentration and on what other flavors are present and to be devoid of unpleasant aftertaste."

    G.D. Searle has spent the last 40 years aggressively and recklessly promoting their accidental discovery with total disregard to the evidence they have gathered that show how dangerous and toxic this chemical is to human beings.

    As early as 1984, studies were performed that clearly indicated the toxicity of Nutrasweet (aspartame) to living organisms. In 1984, the State of Arizona completed studies showing that aspartame in carbonated beverages can break down into free methanol (among other things) in 99°F temperatures. Compare this to human beings' average body temperature and we begin to see a problem.

    On May 13, 1998, the University of Barcelona produced a study clearly showing that Aspartame was transformed into formaldehyde in the bodies of the living creatures, and that upon later examination the formaldehyde had spread throughout the vital organs of their bodies.

    The chemical breakdown of Aspartame in the human body is as follows:

    Methanol, from Aspartame, is released in the small intestine when it meets the enzyme chymotrypsin.

    The methanol is then converted to formaldehyde. The formaldehyde is next converted to formic acid. Formic acid is toxic and is commonly used as an activator to strip epoxy and urethane coatings. Phenylalanine and aspartic acid (90% of Aspartame) are amino acids normally used in the synthesis of protoplasm when supplied by the foods eaten. When unaccompanied by other amino acids, they become neurotoxic.

    The FDA has established at least 92 medical/health problems that have symptoms associated with Aspartame. These include abdominal pain, anxiety attacks, Arthritis, Asthma and asthmatic reactions, bloating, edema , blood sugar control problems, brain cancer, breathing difficulties, burning eyes or throat, burning urination, chest pains, chronic cough, chronic fatigue, confusion, death, depression, diarrhea, dizziness, excessive thirst or hunger, flushing of face, hair loss or thinning of hair, headaches/migraines, dizziness, hearing loss, heart palpitations, hives , hypertension, impotency and sexual problems, insomnia, irritability, joint pains, laryngitis, marked personality changes, memory loss, menstrual problems or changes, migraines and severe headaches, muscle spasms, nausea or vomiting, seizures and convulsions, slurring of speech, swallowing pain, tachycardia, tremors, tinnitus, vertigo, vision loss, and weight gain.

    Aspartame disease mimics the symptoms and many times worsens the following diseases:

    Fibromyalgia, Arthritis, Multiple Sclerosis, Parkinson's Disease, Lupus, Diabetes, Epilepsy, Alzheimer's Disease, birth defects, Chronic Fatigue Syndrome, Lymphoma, Lyme Disease, and Attention Deficit Disorder.

    These studies were destroyed and kept from the public and from health investigators.

    Courtesy of Healthy Cooking Tips

    Chef Tim Johnson

    Remember...Grace is upon you so eat to live!

    5月11日 12:40 | 添加评论 | 固定链接 | 写入日志 | Health and wellness