At 77 calories per serving and no fat, this incredible recipe can't be beat! Ingredients: 4 acorn squash, seeded and halved 1 (12-ounce) can pineapple tidbits, packed in juice (drain juice) 1/2 cup dry sherry 1/8 teaspoon ginger (optional, adds a pungent taste) 1/8 teaspoon nutmeg 1/2 teaspoon cinnamon 1 teaspoon molasses Per Serving: 77 calories, 0 g fat, 0 mg cholesterol, 0 g carbohydrate, 1 g protein, 2 g fiber, 6 mg sodium Directions: Place squash, cut side down, on cookie sheet sprayed with nonstick spray. Bake at 350 degrees until done, approximately 1 hour. While squash is cooking, make sauce. Combine pineapple, sherry, spices, and molasses in saucepan. Cook until mixture reduces to proper thickness. (You may want to mix 1 1/2 teaspoons cornstarch with 2 tablespoons of water and then add to sauce to thicken quickly). Ladle pineapple sauce into cooked squash bowls and serve. Yield: 8 servings (1/2 squash) Recipe from: Cookery Classics: A Treasury of Healthwise Recipes, by Kathy Duran-Thal, R.D., Cooper Wellness Program Nutrition director. Follow Me: http://www.twitter.com/anitastone FIND ME ON THE WEB: http://profile.to/anitastone Facebook www.squidoo.com/donotdiet (Please visit and give Squidoo some stars!) www.bodyspace.bodybuilding.com/seeme4fitness (Bodybuilding.com page) http://www.yoursqueezepage.com/displayPage.php?id=10248 (Podcast page) MERRY CHRISTMAS |
12/25/2008
BAKED ACORN SQUASH
11/21/2008
HAPPY THANKSGIVING!
May your stuffing be tasty. May your turkey be plump. |
11/08/2008
WHAT SHOULD DIABETICS EAT?
HERE'S THE VIDEO: http://healthcorner.walgreens.com/display/1709.htm
Aired on Lifetime Television Sunday, November 4 and December 23, 2007
An estimated 20 million people in the US have diabetes - and more than six million don't even know they have it. Another 54 million people are at risk. The good news is that diet is a controllable and important factor in managing diabetes. Kraft nutritionist Arlene Sanoy, RD, says, "The major thing to realize is that someone with diabetes does not need special food. The key is managing the amount of carbohydrate-containing foods that are eaten. The second tip is to remember to try and eat meals and snacks around the same time every day." Also, remember healthy eating guidelines are the same for people with and without diabetes. Just start making smart choices by label reading. "On the label we have information about sugars and dietary fiber. In general, try to look for foods that contain three grams or more of dietary fiber," says Arlene.
For more information on the Kraft Good Eating, Good Living program, visit http://www.goodeatinggoodliving.com/.
9/27/2008
HEATHER'S QUINOA DISH
If you don't have the time or inclination to roast cherry tomatoes, substitute some chopped, moist, sun-dried tomatoes. Also, a delicious alternative to the tofu in this recipe might be paneer cheese which can stand up to the heat without losing its form.
In a big skillet or pot heat the olive oil and salt over medium-high heat. Stir in the shallot and cook for a minute or two. Stir in the quinoa and corn and cook until hot and sizzling. Stir in the kale and then the tofu, cooking until tofu is heated through. Remove the skillet from heat and stir in the pesto and pumpkin seeds. Mix well so the pesto is spread throughout. Turn everything out onto a platter and top with the cherry tomatoes. Serves 4 - 6. *Rinse about 2 cups quinoa in a fine-meshed strainer. In a medium saucepan heat the quinoa and 4 cups water until boiling. Reduce heat and simmer until water is absorbed and quinoa fluffs up, about 15 minutes. Quinoa is done when you can see the curlique in each grain, and it is tender with a bit of pop to each bite. Drain any extra water and set aside. ** To roast cherry tomatoes: Heat oven to 350F degrees. Cut each tomato in half and arrange in a large oven-proof baking dish. Mix together a big splash of olive oil, a spoonful of brown sugar, and a few pinches of salt - pour this over the tomatoes. Gently toss them a bit, making sure they all get coated, finishing with each tomato facing cut-side up. Place in the oven and bake for 45 mintutes or so, until the tomatoes are shrunken and sweet. From www.101cookbooks.com Enroll now in my upcoming "live streaming" WEIGHT LOSS CRASH COURSE! Sign up here: www.timetogetfit.blogspot.com
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8/14/2008
SPINACH RICE GRATIN
(A HEALTHY ALTERNATIVE TO QUICHE!)
2 1/2 cups leftover/pre-cooked brown rice
1 1/2 cups cups well finely chopped spinach
4 ounces firm (organic) tofu, crumbled
10 black olives, chopped
1/2 medium red onion, diced
1/3 cup pine nuts or almonds, toasted
2 tablespoons olive oil
1/2 cup shredded Manchego cheese (or Parm, or Gruyere)
3 large eggs OR 6 egg whites
1/2 teaspoon fine grain sea salt
Preheat oven to 400F degrees. Rack in the top third. Grease a 10-inch round baking dish (or equivalent) with a bit of olive oil.
In a large bowl combine the rice, spinach, and tofu. Now, reserving a bit of each for garnish, stir in the olives, and red onion, pine nuts and olive oil. Now stir in 1/4 cup of the cheese. In a small bowl whisk together the eggs, and salt. Fold the eggs into the rice mixture, pour into the prepared baking dish, and sprinkle with remaining cheese. Bake for 30 minutes or until the casserole is set, and the top toasty and golden. Remove from the oven, and sprinkle with remaining onions, olives, and nuts. Sprinkle with a bit more salt before serving - or taste and get a sense of whether you need any.
Serves 8 - 12.
From 101cookbooks.com
7/23/2008
DELICIOUS HEALTHY ZUCCHINI MUFFINS
Zucchini: An Invisible Ally for Low-fat Muffins
Muffins are the perfect solution for breakfast on the go, or a quick bite between meals. The problem with many muffins, however, is that they are really more like cake than anything else. Sure, the occasional piece of cake does not destroy an otherwise healthful diet. But high-fat, high-sugar baked goods eaten on a regular basis aren't good for any of us. Today's muffin recipe was sent to Delicious Living by a reader, Nan Bayes- Koenig of Southaven, who describes them as "stellar." One of the things that likely contributes to their being delicious is the zucchini. Zucchini is a vegetable, and not particularly sweet, so it may be surprising that you would find it in a muffin. But zucchini adds fiber and moisture to a baked good like this, without adding a strong vegetable taste. Shredding zucchini is easy and allows the vegetable to be evenly distributed throughout the batter. Any zucchini taste is covered by the cinnamon, nutmeg and chocolate. Trust me, friends and family will never know there is zucchini in these muffins, unless you tell them. Sometimes lower-fat baked items taste dry, but with the zucchini and nonfat buttermilk, that isn't a problem. Both items add lots of moisture, and allow the recipe to include less oil. This is also why using egg whites, instead of the whole eggs, works here. Normally, the fat in egg yolks adds moisture in a baked good. But when you already have a lot of moisture from other ingredients, you can have great results using just the whites. Egg whites are loaded with protein, but have practically no fat and just a smidgeon of cholesterol. Almost all the cholesterol in eggs resides in the yolk. The nut oil adds subtle flavor. Walnut, hazelnut or macadamia nut oil will be harder to find than the more common varieties, but in larger grocery stores or natural foods stores, you should be able to find at least one of them. If you can't, you can substitute peanut oil. It won't add as much flavor as the other nut oils, but the nutritional profile will be similar. Zucchini is not a powerhouse vegetable in terms of having all kinds of nutrients, but it is a good source of vitamin C and has a little vitamin A and iron. And it does add some fiber to the recipe. Choose zucchini that are shiny and firm, and don't be tempted by the huge ones. Bigger is not better when it comes to this vegetable. Small zucchini are more tender, less fibrous and generally have a better flavor. You could embellish these muffins by adding 1/2 cup or so of chopped walnuts, or even a handful of raisins or mini-chocolate chips. But they are good enough on their own for a nutritious addition to your breakfast or snack choices. Megan Murphy is a Tennessee-licensed registered dietitian and assistant professor of nutrition at Southwest Tennessee Community College.
ZUCCHINI MUFFINS
1 cup all-purpose flour
2/3 cup sugar
1 tsp. baking powder
tsp. baking soda
2 tsp. unsweetened dark cocoa powder
tsp. ground cinnamon
tsp. ground nutmeg
tsp. salt
1 cup shredded, unpeeled zucchini
1 cup nonfat buttermilk
2 tbsp. hazelnut, walnut or macadamia nut oil
2 tbsp. corn oil
2 large egg whites, lightly beaten
1 tsp. vanilla extract
Preheat oven to 400 degrees. Lightly grease 12 regular-sized muffin cups, or coat them with nonstick spray.
In a large bowl, mix flour, sugar, baking powder, baking soda, cocoa, cinnamon, nutmeg and salt.
In another bowl, combine zucchini, buttermilk, oils, egg whites and vanilla. Stir liquid ingredients into dry ingredients just until blended, about 25 strokes.
Spoon batter into muffin cups, dividing evenly. Bake 20-25 minutes, or until muffins are lightly browned and a wooden skewer inserted in the center of a muffin comes out clean.
Cool one minute, then remove from the muffin tin and transfer to a wire rack to cool or to a basket to serve warm.
Makes 12 muffins.
Per serving: 158 calories, 5 gm fat, 1 gm saturated fat, 5 mg cholesterol, 25 gm carbohydrates, 1 gm fiber, 3.5 gm protein, 202 mg sodium.
- Source: "Light Muffins," by Beatrice Ojakanga
Muffins are the perfect solution for breakfast on the go, or a quick bite between meals. The problem with many muffins, however, is that they are really more like cake than anything else. Sure, the occasional piece of cake does not destroy an otherwise healthful diet. But high-fat, high-sugar baked goods eaten on a regular basis aren't good for any of us. Today's muffin recipe was sent to Delicious Living by a reader, Nan Bayes- Koenig of Southaven, who describes them as "stellar." One of the things that likely contributes to their being delicious is the zucchini. Zucchini is a vegetable, and not particularly sweet, so it may be surprising that you would find it in a muffin. But zucchini adds fiber and moisture to a baked good like this, without adding a strong vegetable taste. Shredding zucchini is easy and allows the vegetable to be evenly distributed throughout the batter. Any zucchini taste is covered by the cinnamon, nutmeg and chocolate. Trust me, friends and family will never know there is zucchini in these muffins, unless you tell them. Sometimes lower-fat baked items taste dry, but with the zucchini and nonfat buttermilk, that isn't a problem. Both items add lots of moisture, and allow the recipe to include less oil. This is also why using egg whites, instead of the whole eggs, works here. Normally, the fat in egg yolks adds moisture in a baked good. But when you already have a lot of moisture from other ingredients, you can have great results using just the whites. Egg whites are loaded with protein, but have practically no fat and just a smidgeon of cholesterol. Almost all the cholesterol in eggs resides in the yolk. The nut oil adds subtle flavor. Walnut, hazelnut or macadamia nut oil will be harder to find than the more common varieties, but in larger grocery stores or natural foods stores, you should be able to find at least one of them. If you can't, you can substitute peanut oil. It won't add as much flavor as the other nut oils, but the nutritional profile will be similar. Zucchini is not a powerhouse vegetable in terms of having all kinds of nutrients, but it is a good source of vitamin C and has a little vitamin A and iron. And it does add some fiber to the recipe. Choose zucchini that are shiny and firm, and don't be tempted by the huge ones. Bigger is not better when it comes to this vegetable. Small zucchini are more tender, less fibrous and generally have a better flavor. You could embellish these muffins by adding 1/2 cup or so of chopped walnuts, or even a handful of raisins or mini-chocolate chips. But they are good enough on their own for a nutritious addition to your breakfast or snack choices. Megan Murphy is a Tennessee-licensed registered dietitian and assistant professor of nutrition at Southwest Tennessee Community College.
ZUCCHINI MUFFINS
1 cup all-purpose flour
2/3 cup sugar
1 tsp. baking powder
tsp. baking soda
2 tsp. unsweetened dark cocoa powder
tsp. ground cinnamon
tsp. ground nutmeg
tsp. salt
1 cup shredded, unpeeled zucchini
1 cup nonfat buttermilk
2 tbsp. hazelnut, walnut or macadamia nut oil
2 tbsp. corn oil
2 large egg whites, lightly beaten
1 tsp. vanilla extract
Preheat oven to 400 degrees. Lightly grease 12 regular-sized muffin cups, or coat them with nonstick spray.
In a large bowl, mix flour, sugar, baking powder, baking soda, cocoa, cinnamon, nutmeg and salt.
In another bowl, combine zucchini, buttermilk, oils, egg whites and vanilla. Stir liquid ingredients into dry ingredients just until blended, about 25 strokes.
Spoon batter into muffin cups, dividing evenly. Bake 20-25 minutes, or until muffins are lightly browned and a wooden skewer inserted in the center of a muffin comes out clean.
Cool one minute, then remove from the muffin tin and transfer to a wire rack to cool or to a basket to serve warm.
Makes 12 muffins.
Per serving: 158 calories, 5 gm fat, 1 gm saturated fat, 5 mg cholesterol, 25 gm carbohydrates, 1 gm fiber, 3.5 gm protein, 202 mg sodium.
- Source: "Light Muffins," by Beatrice Ojakanga
4/17/2008
CONNOISSEUR PROTEIN SHAKE RECIPE
As you all know, I am no gourmet cook! I'd like to be but it will have to happen later in life when the kids are out of the house. I'm no "connoisseur" when I make my protein shakes either, only because I normally only have time to put the water in the blender and GO!
But if you have the time, this protein shake recipe is one of the BEST! Give your blender a whirl and get fit with Pat's recipe!
To make the print bigger, click the "+" sign.
4/01/2008
3/29/2008
ZATARAIN'S RECIPE BY VIDEO FITNESS COACH
Have you joined the Video Fitness Coach "15 WEEKS TO FITNESS" video course yet?
Click here: http://www.videofitnesscoach.com
2/22/2008
2/19/2008
1/28/2008
NEW YOU TUBE VIDEOS and CALL-IN INSTRUCTIONS FOR JOURNEY TO FITNESS
Click here to listen:
http://audiopostcard-007.com/Y.asp?9625967X1413
BEFORE/AFTER PHOTOS
Originally uploaded by anitastone
http://audiopostcard-007.com/Y.asp?9625967X1413
BEFORE/AFTER PHOTOS
Originally uploaded by anitastone
CALL-IN INSTRUCTIONS FOR JOURNEY TO FITNESS TUESDAY NIGHT AT 9 PM EST --
go to my new "talking blog" www.timetogetfit.blogspot.com (scroll down to the second post)
TOPIC: YOGA AND PILATES, WHAT'S THE DIFFERENCE? (AND WHY SHOULD I DO THEM??)
I have added more videos to You Tube!
www.youtube.com/videofitnesscoach (Please sign up to be my "friend" or "subscriber!")
Here is my new Flickr Photos page! See my Makeover Photo and my photo from this year (10 years later):
Please sign up to be my Friend on Facebook!
I also added all previous Journey to Fitness tele-classes to a podcasting site called Acid Planet:
(click on Songs and it will go to my list of recordings, they are unedited but I'll have to get to that later....)
Tell your friends! Enroll today in the 12-Week Journey to Fitness
online training course at www.videofitnesscoach.com!
NEW YOU TUBE VIDEOS ADDED!
I've added new You Tube videos to my page!
Click here: www.youtube.com/videofitnesscoach.
1/03/2008
Video Fitness Coach Anita Stone wants you to join the party @ MyBlogLog
Video Fitness Coach Anita Stone has invited you to join MyBlogLog
A little MyBlogLog background...
Discover something new or cool each day. Find a sites are unique to your interests, be that "you'll never guess what I found on the internet" person.
Learn more about the people who publish your favorite sites? What do they read? Who else reads them?
Connect with people who read the same sites as you, make the world wide web a little smaller, more connected.
Video Fitness Coach Anita Stone thinks MyBlogLog is so great that they've taken the time to let you know about it. Come check it out. If you've got a Yahoo! account, you're already half-way there. Join Video Fitness Coach Anita Stone! Check out http://www.mybloglog.com/ to learn more.
for you jump-right-in types
MyBlogLog - not just for bloggers anymore.
www.mybloglog.com
11/10/2007
PORK CHOPS WITH APPLES
3/4 cup reduced-sodium chicken broth, divided
2 teaspoons cornstarch
2 teaspoons canola oil
4 (4 ounce) boneless pork chops, 1/2 inch thick, trimmed of fat
1 small onion, sliced
1 tart apple, such as Granny Smith, peeled and sliced
1/4 cup apple cider or apple juice
2 teaspoons Dijon mustard
Optional: 1/4 teaspoon dried thyme
Mix 2 tablespoons broth and cornstarch in a small bowl.
Heat oil in a large nonstick skillet over high heat. Add chops and cook until browned, 2 to 3 minutes per side. Transfer to a plate.
Reduce heat to medium-high and add onion to the pan. Cook, stirring often, until it starts to soften and brown, 2 to 3 minutes. Add apple and cook, stirring often, until tender, 3 to 5 minutes. Stir in the remaining broth, cider (or juice), mustard, thyme and the cornstarch mixture. Bring to a boil, stirring, until thickened and glossy, about 1 minute. Return the chops to the pan and heat through. Serve immediately.
Yield: 4 servings
Nutrition Info
Per Serving
- Calories: 175 kcal
- Carbohydrates: 9 g
- Dietary Fiber: 1 g
- Fat: 8 g
- Protein: 16 g
- Sugars: 6 g
10/30/2007
SHRIMP ENCHILADAS
- 1 pound peeled cooked shrimp (21-25 per pound; thawed if frozen), tails removed, diced
- 1 cup frozen corn, thawed
- 2 (4 ounce) cans chopped green chiles, undrained
- 2 cups canned green enchilada sauce or green salsa, divided
- 12 corn tortillas
- 1 (15 ounce) can nonfat refried beans
- 1 cup reduced-fat shredded cheese, such as Mexican-style, Monterey Jack or Cheddar (you will cut the fat grams in half if you use 1/2 cup of cheese)
- 1/2 cup chopped fresh cilantro
- 1 lime, cut into wedges
Nutrition Info
Per Serving
- Calories: 334 cal
- Carbohydrates: 37 g
- Dietary Fiber: 6 g
- Fat: 8 g
- Protein: 27 g
- Sugars: 2 g
- Preheat oven to 425 degrees F. Coat a 9-by-13-inch glass baking dish with cooking spray.
- Combine shrimp, corn, chiles and 1/2 cup enchilada sauce (or salsa) in a microwave-safe medium bowl. Cover and microwave on High until heated through, 2 1/2 minutes.
- Spread 1/4 cup enchilada sauce (or salsa) in the prepared baking dish. Top with an overlapping layer of 6 tortillas. Spread refried beans evenly over the tortillas. Top the beans with the shrimp mixture, followed by the remaining 6 tortillas. Pour the remaining sauce (or salsa) over the tortillas. Cover with foil.
- Bake the enchiladas until they begin to bubble on the sides, about 20 minutes. Remove the foil; sprinkle cheese on top. Continue baking until heated through and the cheese is melted, about 5 minutes more. Top with cilantro and serve with lime wedges.
Yield: 8 servings
ANITA'S SERVING IDEA: Top with lettuce, tomato, a few chopped black olives and onion immediately before serving.
10/26/2007
"PUMPKIN COOKIES" RECIPE - HAPPY HALLOWEEN
From Dr. Galland's book, "Superimmunity for Kids"
Go to www.videofitnesscoach.com and enroll in my new 12-week Online Fitness Course! Starts in November!
PUMPKIN COOKIES
2 eggs
3 ounces apple juice concentrate
3 ounces orange juice concentrate
2 tablespoons yogurt
1 1/2 cups pumpkin, either cooked fresh or canned, with no additives
2 1/2 cups whole wheat flour
1 teaspoon ground cinnamon
1/2 teaspoon grated nutmeg (optional)
1 teaspoon baking soda
1 cup raisins
1 cup seeds or nuts, such as pumpkin or sunflower, or chopped nuts, such as walnuts
½ teaspoon extra-virgin olive oil, to coat the pan
- Preheat the oven to 375 F., and lightly coat two cookie sheets with oil. Put the eggs, juice concentrates, yogurt and pumpkin in a blender and puree well. In a large bowl, mix the dry ingredients, and then add the wet ingredients from the blender. Stir just until combined, but don't over mix.
- Drop the dough by tablespoonfuls onto the lightly oiled cookie sheets. These cookies don't spread when baked, so shape the dough as you wish.
- Bake in the oven for 15 to 18 minutes at 375 F., or until cooked through and nicely browned. Remove from the oven and let the cookies cool on a rack.
10/16/2007
MARTHA'S BACK! MARTHA STEWART'S CORNFLAKE BAKED CHICKEN
Ingredients
- 4 bone-in, skinless chicken drumsticks (LESS FAT IF YOU USE CHICKEN BREAST)
- 4 bone-in, skinless chicken thighs
- Coarse salt and freshly ground pepper
- 1 large egg
- 2 cups crushed cornflakes
- 1 tablespoon olive oil
- 1/2 teaspoon cayenne pepper (optional)
- Preheat oven to 400 degrees F. Rinse chicken, and pat dry. Season generously with salt and pepper.
- In a small bowl, whisk egg with 1 tablespoon water. In a large bowl, mix cornflakes with oil, cayenne, and 1 teaspoon salt.
- Working with one piece at a time, dip chicken in egg mixture, then coat with seasoned cornflakes, pressing flakes to help them adhere. Transfer coated pieces to a rimmed baking sheet.
- Bake until golden brown and crisp, about 30-40 minutes. Sprinkle with salt and pepper before serving.
10/02/2007
BEV'S CHOCOLATE CHIP COOKIES
1. 3/4 cup rolled oats
2. 1 cup whole-wheat flour
3. 1/2 teaspoon baking soda
4. 1/2 teaspoon salt
5. 1/4 cup butter, softened
6. 1/4 cup canola oil
7. 1/3 cup granulated sugar
8. 1/3 cup brown sugar
9. 1 large egg
10. 1 teaspoon vanilla extract
11. 1 cup chocolate chips
OPTIONAL -- Add some coconut, flax seed, or chopped walnuts!
Nutrition Info
Per Serving
· Calories: 98 kcal
· Carbohydrates: 12 g
· Dietary Fiber: 1 g
· Fat: 5 g
· Protein: 1 g
· Sugars: 7 g
About: Nutrition Info
Powered by: ESHA Nutrient Database
2. Cooking Directions
1. Preheat oven to 350 degrees F. Coat 2 baking sheets with cooking spray.
2. Grind oats in a blender or food processor. Transfer to a medium bowl and stir in flour, baking soda and salt. Beat butter in a large bowl with an electric mixer until fluffy. Add oil, granulated sugar, brown sugar, egg and vanilla; beat until smooth and creamy. With the mixer running, add the dry ingredients, beating on low speed until just combined. Stir in chocolate chips.
3. Drop the dough by heaping teaspoonfuls, at least 1 inch apart, onto the prepared baking sheets. Bake cookies, 1 sheet at a time, until firm around the edges and golden on top, about 15 minutes. Cool the cookies for 2 minutes on the baking sheets, then transfer to wire racks to cool completely.
Yield: 30 servings
3. Still Hungry?
Eating Well reader Beverley Rosenber of Santa Barbara , California
7/20/2007
CHICKEN AND PEAR SALAD
Chicken & Pear Salad: ChefMD™
Aired on Lifetime Television
Sunday, July 15 and September 2, 2007
Show 416
Sunday, July 15 and September 2, 2007
Show 416
Food As Medicine Tips: Pears are rich in fiber which can help prevent constipation. Fiber also helps lower high cholesterol levels -- great news for anyone trying to reduce their risk of heart disease and diabetes.
Culinary Taste Tip: White or yellow? Which is better? The skin color of chicken doesn't matter when it comes to nutritional value. Choose fresh chicken with opaque rather than spotted skin.
Culinary Technique Tip: Chicken needs to be thoroughly rinsed under cool water before preparing. Eating chicken with the skin on doubles the amount of fat and saturated fat in the dish.
Poached Chicken & Asian Pear Salad
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 4
Calories: 352 per serving (34% from fat)
Cooking time: 12 minutes
Servings: 4
Calories: 352 per serving (34% from fat)
Ingredients:
4 (4 oz.) skinless, boneless chicken breast halves
½ cup chicken broth or stock
Salt and freshly ground black pepper (optional)
3 tablespoons white balsamic vinegar, divided
1 tablespoon extra virgin olive oil
6 cups packed mesclun or spring mix salad greens
1 Asian pear, cored, cut into very thin slices
¼ cup (1 oz.) crumbled blue cheese or gorgonzola cheese
¼ cup coarsely chopped walnuts, toasted
4 multigrain or whole wheat rolls, warmed
½ cup chicken broth or stock
Salt and freshly ground black pepper (optional)
3 tablespoons white balsamic vinegar, divided
1 tablespoon extra virgin olive oil
6 cups packed mesclun or spring mix salad greens
1 Asian pear, cored, cut into very thin slices
¼ cup (1 oz.) crumbled blue cheese or gorgonzola cheese
¼ cup coarsely chopped walnuts, toasted
4 multigrain or whole wheat rolls, warmed
Preparation:
Combine chicken and broth in a nonstick skillet. Cook over high heat until beginning to simmer. Cover and reduce heat to medium-low. Cook at a bare simmer six minutes.
Turn chicken over, cover and continue to cook until chicken is cooked through, six to seven minutes longer. Transfer to a carving board, reserving juices in skillet. Spoon one tablespoon of the vinegar over chicken. Season to taste with salt and pepper and let stand five minutes.
Combine remaining two tablespoons vinegar and oil, mixing well. Stir in one tablespoon of the reserved chicken broth from skillet. Arrange greens on four large serving plates. Fan Asian pear slices attractively over one side of the greens.
Carve chicken crosswise into ½-inch thick slices and arrange over the other side of the greens. Scatter the blue cheese and walnuts over all and drizzle with vinegar mixture. Serve with warm rolls.
Substitutions:
Torn mixed salad greens may replace the mesclun or spring greens mix. White wine vinegar may replace the white balsamic vinegar.
Tip:
Toast the walnuts in a 350°F toaster oven until fragrant and beginning to brown, about 5 minutes. Refrigerate the remaining broth used to poach the chicken for another use.
Nutritional Analysis:
Total fat (g): 14
Fat calories (kc): 122
Cholesterol (mg): 71
Trans fatty acids (g): 0
Saturated fat (g): 3
Polyunsaturated fat (g): 5
Monounsaturated fat (g): 4
Fiber (g): 7
Carbohydrates (g): 27
Sugar (g): 8
Protein (g): 33
Sodium (mg): 351
Calcium (mg): 135
Fat calories (kc): 122
Cholesterol (mg): 71
Trans fatty acids (g): 0
Saturated fat (g): 3
Polyunsaturated fat (g): 5
Monounsaturated fat (g): 4
Fiber (g): 7
Carbohydrates (g): 27
Sugar (g): 8
Protein (g): 33
Sodium (mg): 351
Calcium (mg): 135
SEE ANITA'S WEBSITE! www.videofitnesscoach.com
5/08/2007
SPINACH AND MUSHROOM LASAGNA
Ingredients:
Step One
Step Two
Step Three
Step Four
Step Five
Step Six
Step Seven
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4/30/2007
YELLOWFIN TUNA WITH SCALLIONS
1 1/2 cups extra-virgin olive oil
1 1/2 pounds fresh yellowfin tuna steaks (at least 1 inch thick), cut into equal pieces
Salt and freshly ground pepper
10 large scallions, thinly sliced
1 1/2 teaspoons minced ginger
3 tablespoons balsamic vinegar
2 tablespoons soy sauce
1 tablespoon ketchup
1/2 tablespoon cold unsalted butter
Nutrition Info
Per Serving
· Calories: 306 kcal
· Carbohydrates: 8 g
· Dietary Fiber: 1 g
· Fat: 11 g
· Protein: 41 g
· Sugars: 4 g
2. Cooking Directions
1. In a medium saucepan, heat the olive oil until a piece of scallion sizzles in it. Season the tuna pieces with salt and pepper and carefully add them to the saucepan; they should be completely immersed. Cook over low heat at a bare simmer until the tuna is just cooked through and a fork inserted in the fish comes out easily, about 7 minutes. Transfer the tuna to a plate and cover with foil to keep warm.
2. In a small saucepan, heat 3 tablespoons of the tuna cooking oil. Add the scallions and ginger and saute over low heat until the scallions are tender, about 10 minutes. Add the balsamic vinegar and simmer for 1 minute. Stir in the soy sauce and ketchup and simmer gently for 1 minute. Remove from the heat and stir in the butter until smooth. Season the sauce with salt and pepper.
3. Set 2 pieces of tuna on each plate. Using a slotted spoon, spread a layer of the scallions on top of the tuna. Spoon the sauce on the fish and serve.
Yield: 4 servings
4/24/2007
Jamaican Jerk Chicken Wraps
| SEE MY NEW SQUIDOO LENS! MY FITNESS SITE: www.timetogetfit.biz MY FITNESS BLOG: www.timetogetfit.blogspot.com | |||
| |
4/11/2007
GROCERY SHOPPING TIPS
| Research increasingly validates the connections between nutrition and health and the types and amounts of food we eat. Science also helps us understand the impact of nutrition on the likelihood of developing certain diseases as well as the likelihood of maintaining good health and increasing longevity. For example, we know that both dietary excesses and deficiencies are linked to certain diseases. Obesity and high fat diets are established risk factors for the development of coronary heart disease, many types of cancers, ischemic stroke and type 2 diabetes. In fact, these four conditions alone account for approximately 85% of all deaths in the United States. On the other hand, nutrient deficiencies in our modern diets have also been connected to numerous health conditions. For example, we know that suboptimal intakes of calcium and vitamin D can lead to osteoporosis and inadequate intakes of folic acid at conception and during pregnancy can increase a women's risk of having a baby with a serious birth defect. Yet many Americans fail to consume the recommended servings of fresh fruits, vegetables, whole grains, and low fat dairy products to meet their nutritional needs. Many of us rely on fast and convenience foods that are highly refined and often low in vitamin and mineral content. And to make matters worse, as we age we tend to absorb nutrients from food less efficiently. So vow to improve your nutrition, which in turn will help reduce your risk of disease and promote lifelong health and well-being. Commit to making smarter food choices, achieving or maintaining a healthy weight, and taking appropriate dietary supplements to fill in nutritional gaps, address your specific health needs or assist you in weight management. Let's start with making smarter food choices. Unless you're a farmer or rancher growing, raising and harvesting your own food, chances are you're like most Americans and find it a challenge to get back to basics and do some home cooking. Finding the time these days to make it to the grocery store to shop for healthy food choices may be difficult. And even if you do make it to the store, taking the time needed to rummage through the aisles and select the smartest food choices from over 40,000 items you'll find there can be overwhelming. So, to help make your next trip through the grocery store a little bit easier, here are some basic supermarket survival tips: • Make your first stop in the produce section, where you can choose fresh fruits and vegetables that are low in calories, high in fiber, and abundant in vitamins and minerals. Dark green and deep orange-yellow fruits and vegetables are better choices than pale colored produce. Take advantage of buying organic produce, if you can (less pesticide exposure). • Next is a visit to the dairy section. Choose nonfat or 1% fat products, which are a great source of quality protein, calcium, and vitamin D without too many calories. If you are a soy milk drinker, you will probably find the ready-to-drink, refrigerated soy milk there, too. Look for a low-fat version. • On to the meat section, where you should look for lean, protein-rich foods such as skinless chicken or turkey breast meat, fresh fish, extra-lean beef, and extra-lean ground turkey made from white meat. Diets higher in protein may aid in weight loss because studies suggest that protein helps control hunger. • Then follow your nose to the bakery section. Skip the unhealthy stuff like • Once you've shopped the square, make a brief trip to the inner aisles to grab some brown rice and whole grain cereal. Next, if you're like 65% of Americans, overweight or obese, now is the time to achieve a healthy weight that's right for you. And the good news is that you don't have to lose a lot of weight to reduce your risk for disease and improve your health. A modest weight loss of 5-10% in body weight (10 lbs. for example) can significantly reduce your risk of developing type 2 diabetes and coronary heart disease and can also help lower blood pressure and cholesterol levels. Achieving a healthy weight starts by watching your caloric intake and the best way is to make modest decreases in the amount of food you eat each day combined with a significant boost in your level of physical activity. Commit to a comprehensive weight management program, designed to help your body preserve lean muscle which is essential to weight management success. Preserving lean muscle while you lose weight from fat helps preserve your metabolic rate or your ability to burn calories. And while you're making those smarter food choices and achieving a healthy weight, remember to make wise supplement choices a part of your daily routine. Despite our best efforts to eat healthier, it never hurts to get some nutrition insurance with a balanced multivitamin/mineral supplement. Supplemental calcium, vitamin D, and the antioxidant vitamins C and E should also be considered. In fact most of us fall short in getting the recommended amount of calcium each day, so taking at least 1,000 mg of supplemental calcium each day is a smart choice, especially for women who are at higher risk of developing osteoporosis. Adding in other supplemental nutrients that are supported by strong scientific evidence for their potential health benefits is also highly recommended. For example, the research supporting the health benefits of omega 3 fatty acids continues to grow by leaps and bounds. Increasing one's intake of the omega 3 fatty acids, EPA and DHA, has been associated with a reduced risk of coronary heart disease and significant improvements in various inflammatory disorders. Higher intakes of EPA and DHA also help to retain normal blood pressure and cholesterol levels. Although omega 3 fatty acid rich fish is a great way to get omega 3 fatty acids, many people are concerned today about heavy metal and PCB contamination in fish. Therefore, one of the best and safest ways to get your omega 3s is to choose a highly purified omega 3 fatty acid rich fish oil supplement each and every day. Certainly, the old adage from our mothers and grandmothers continues to be valid: "we are what we eat." So again, make a special effort on behalf of National Nutrition Month to improve "what you are" by eating plenty of fresh vegetables, fruits, lean protein and whole grains. Achieve a healthy weight by cutting your portion sizes, boosting your physical activity and following a weight management program designed to help you preserve lean muscle, and be sure to include a wise array of appropriate dietary supplements to fill in your nutrition gaps, address specific health needs and assist in your weight management efforts. Here's to being the best you can be! | |||
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3/22/2007
3/13/2007
Vegetable Pasta
Vegetable Pasta
Ingredients
Instructions
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From Kashi Foods Blog 3/12/07
Carbs 101Over the last couple years, carbohydrates have become one of the most hotly debated topics in nutrition. Unfortunately, all the media hype has resulted in the spread of misinformation and the labeling of all carbohydrates as "bad." It only takes a quick review of the basics to separate fact from fiction and to learn that all carbs are not created equal. What are carbohydrates anyway?The word "carbohydrate" is a broad term used to describe large number of different compounds that are all composed of carbon, hydrogen and oxygen. The main forms of carbohydrates are called monosaccharides, disaccharides, polysaccharides and fiber. Why do we need carbs?Carbohydrates are a critical source of fuel for your brain, red blood cells, and muscles providing four calories per gram. In the body, carbohydrates are broken down to glucose, which is used to generate energy. Not eating enough carbohydrates forces your body to make glucose from other body tissues, primarily muscle protein. In addition, fiber is a form of carbohydrate that aids intestinal health, can help lower cholesterol and help manage blood sugar levels. Simple vs. ComplexIn general, sugars are referred to as "simple carbohydrates" and starches are referred to as "complex carbohydrates." Simple carbs are named so because they are made up of monosaccharides and disaccharides, which are "simple" molecules. Complex carbs are named so because they are made up of polysaccharides, which are much bigger, more "complex" molecules. How many carbs should I eat?Although the exact amount of carbohydrate needed to reduce disease risk is unknown, the Institute of Medicine (IOM) recommends that carbohydrates provide a range of 45-65 percent of your calories per day, with no more than 25% coming from added sugars. In addition, the IOM recommends that both children and adults eat least 130 grams of carbohydrate per day to ensure that the brain has enough energy to function. If you are following an extremely low carb diet, it's possible you may not be getting enough carbohydrates. Choosing Healthy CarbohydratesWhen choosing carbs, quality is the name of the game. Let's face it, eating too many whole grains, fruits, vegetables, beans and peas is not the cause of obesity. In fact, these foods provide healthy carbohydrates and are wonderful sources of many important vitamins, minerals, dietary fiber and phytochemicals. On the flip side, be sure to manage your added sugar or refined carbohydrate intake because high sugar diets can make it difficult to get enough essential nutrients. May you have... Love to share, Health to spare, and Friends who care. SEE MY NEW SQUIDOO LENS! MY FITNESS SITE: www.timetogetfit.biz MY FITNESS BLOG: www.timetogetfit.blogspot.com MY RECIPES BLOG: www.timetogetfitrecipes.blogspot.com 24-HOUR ONLINE MALL: www.telebaymall.com/?easy2shop BEST CELL PRICES: http://ld.net/?supercell SHOP E-BAY HERE: www.shoptheweb.biz | |||
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