Articles
Recipes for Life
By Nancy Bennett, M.S., R.D., Nutritionist
Too Busy To Cook?
Many of us would like to improve the quality of our diets, but the thought of cooking nutritious meal feels overwhelming. Most healthy meals appear too laborious and who has the time?
Aside from little time, there is also the taste factor.
Most nutritious meals seem tasteless, if not just plain dull. Is it possible to cook meals in minutes that are not only healthy, but tasty too?
The answer is yes. This information will give tips and recipes for healthy, tasty meals you can throw together in no time flat.
Organization is the key. Plan meals ahead of time and have the ingredients at your fingertips. Make a list before heading to the grocery store. A well-stocked pantry, refrigerator and freezer are essential for having last minute, healthy and tasty meals in minutes.
Each of the six weeks will give three recipes for those of you who are trying to trim calories, fat, sodium or sugar from your diets. There are recipes for meatless entrees for those who are trying to avoid animal fats and recipes for those who are trying to please finicky children. So let's get started.
The first step is planning ahead. This means putting together a menu for the coming week. If conjuring up dinners for an entire seven days feels too overwhelming, why not just plan for three out of seven nights? Three dinners are better than zero dinners, right? Perhaps you can use leftovers from one night to make dinner for the next night. Leftover chicken, for example, can be used in a Chinese chicken salad or in a casserole dish. Check out the tips and recipes for this week and see if they give you some ideas.
The second step is making a grocery list. Check your pantry and freezer shelves and write down what you will need. Keep the list handy and add ingredients as you think of them. A good grocery list helps to prevent last minute trips to the store and money as well.
Once you have everything you need, cooking is simply a matter of throwing together some ingredients and adding heat. That is all there is to it. Oh, except the final and most important step... Sit down, eat and enjoy! You've earned it!
TIPS
- Make a "universal" grocery list: Write down all the standard items (like milk, produce, dry foods) you usually buy. Make copies and fill in specific items for the week.
- Take advantage of supermarket sales and/or wholesale clubs. Stock your freezer with chicken breasts, lean ground meats and poultry.
- Brown ground meats or poultry ahead of time, drain off the grease, store in zip-lock bags and freeze. This makes last minute tacos or other meals a breeze.
- Defrost frozen meats or poultry in the fridge overnight. Bacteria can grow on the outside of meats while defrosting if left out on a counter.
- Wash, chop and freeze many of the vegetables used in stews, soups, sauces and casseroles. Try this the next time a recipe calls for onions, celery, or peppers.
- Make double the recipe for spaghetti sauce, soups and casseroles. Freeze half and have it on hand for an especially tiring day.
- Buy frozen mixed vegetables for last minute fajitas or stir-fries. Cutting up fresh vegetables constitutes most of the work in these dinners.
- Romaine lettuce has a longer life in the refrigerator than other lettuces and it is the most nutritionally packed too! Wash ahead of time and store in an airtight container. This helps take some of the drudgery out of making salad each night.
- Buy fresh raviolis, tortellini and pastas. Store in ziplock bags in the freezer. Fresh pastas taste better and cook quicker than dried varieties.
- Plan ahead and use leftovers. Slice up leftover meats and chicken for fajitas, tacos, stir-fries, pastas, and salads. Cook extra rice and pasta and store in an airtight container for the next night's meal.
- Learn to use your microwave! Though most just use it for warming leftovers, it is the best method for cooking vegetables. Just wash vegetables, place in a microwaveable dish and cover with plastic wrap. "Nuke" for 3 minutes, stir gently and "nuke" for another 3 minutes. This cooking time covers most vegetables and they taste great!
RECIPES
| 1 lb. boneless chicken, cut into 3/ 4 inch cubes | 1/2 tsp. ginger |
| 1 tsp. soy sauce | 1 clove garlic, minced |
| 1 tsp sesame oil | 1 Tbs. water |
| 1 pkg. (16 oz.) frozen stir-fry vegetables |
Blend soy sauce, vinegar, oil, ginger and garlic in a shallow dish. Add chicken; marinate for 10 minutes. Spray large, non stick skillet with vegetable spray. Heat skillet over medium to high heat until hot. Add chicken; stir-fry for 3 minutes. Stir water and vegetables into mixture. Cover and cook 5 minutes or until vegetables are crisp tender. Serves 4. (Calories 228, Fat 8 g., Sodium 349 mg)
| 1 Tbs olive oil | 1/2 tsp parsley, basil oregano |
| 3 Lg. garlic gloves, minced | Salt & pepper to taste |
| 2 cans chopped clams & juice | 1/3 cup light sour cream |
| 1 Lb. linguini | 2 Tbs parmesan cheese |
Cook pasta according to package directions. Heat a nonstick skillet over medium to high heat until hot. Add 1 Tb. olive oil to coat skillet and saute garlic 2 - 3 minutes. Add reserved clam juice, herbs, salt and pepper. Bring to a boil then lower heat and simmer 3 minutes. Add 1/3 cup light sour cream, stir to combine over low heat for 2 minutes. Drain cooked pasta and toss with 1 Tb. olive oil and parmesan cheese. Add clams to sauce and cook for 1 minute. Pour over pasta, toss & serve. Serves 6 to 8. (Calories 300, Fat 5 g, Sodium 300 mg)
| 1 lb. ras shrimp, peeled & deveined | 1/2 onion, chopped |
| 6 chopped roma tomatoes | 1 Tbs. olive oil |
| 1 green bell pepper, cut in strips | 1/2 cup white wine |
Heat non-stick skillet until hot. Add olive oil to coat. Saute onions & garlic for 3 minutes. Stir in tomatoes, pepper, spices & wine and cook for 20 minutes. Stir occasionally. Toss in shrimp. Simmer for 3 minutes or until shrimp turn pink. Serve over rice or pasta. Serves 4. (Calories 150, Fat 6 g, Sodium 260 mg)
A GREASE-FREE FARE
The glow from America's love affair with fat is finally starting to fade A good thing, too. A diet rich in fat has shown to increase the risk for obesity, heart disease, breast, prostrate and colon cancer.
Statistics show this nation has dropped its fat intake from 44 percent of calories in 1986 to 34 percent of calories in 1996. This means we are well on our way to meeting the 30 percent or less of fat calories the American Heart Association and National Cancer Institute recommend.
We have some work ahead, however, when it comes to slimming down. One would think eating less fat would automatically decrease our waistlines as well. Right? Wrong. Decreasing fat in the diet is a good step in the right direction when it comes to losing body fat, but it takes decreasing our total calorie intake along with increasing our calorie expenditure to lose weight. Too many of us are simply chowing down larger portions of lower fat meals and snacks while we "work out" with our favorite piece of exercise equipment: The Remote Control.
Nevertheless, cutting down on hidden or added fat is a good place to start if you want to lose weight. One can go a long way in decreasing calories in any given recipe by reducing it's amount of fat as fat has two and a half times the caloric content of carbohydrates and proteins (nine vs four calories per gram).
Taste wise, one would never know the difference when eating a dish made with less fat. In fact, you can reduce the fat by onehalf in most recipes without any significant change in taste. The "Fried Chicken" recipe shows that low-fat meals can be packed with both taste and texture.
Cooking low-fat meals is simply a matter of substituting one ingredient for another. Try the substitutions and cooking techniques found in the "tips" section. Then use your imagination and be creative.
A word to the wise: If you are cooking for those who are "health-food challenged", don't tell them you have changed your cooking strategy until they have finished the meal. Some individuals can be converted to healthier ways if they taste the dish first. You've heard the expression "seeing is believing"? Well, the challenge of changing the dietary habits of others takes tasting..."tasting is believing"!
TIPS
- Use non-stick pots and pans to prepare foods that require some fat. Use vegetable sprays or dip a pastry brush in olive oil to smear on a light coating of fat.
- Use chicken broth, beef broth, wine or Worchestershire sauce to saute vegetables.
- Try a few drops of sesame oil in a stir-fry or salad. This oil is very flavorful and a little goes a long way!
- Serve cooked vegetables (like broccoli or cauliflower) with a few sprinkles of Parmesan cheese instead of butter.
- Use non-fat yogurt, non-fat or low-fat sour cream instead or regular sour cream. This saves you 32 to 48 grams of fat per cup!
- Buttermilk, contrary to what it's name implies, is lower in fat than whole milk and it adds a wonderful flavor to pancakes and baked goods. Just add 1/2 tsp baking soda to dry ingredients per cup of buttermilk used.
- Substitute evaporated skim milk for cream in recipes.
- Use lower fat cheeses for those recipes that call for whole milk cheese. Some good ones are string, mozzarella, norbo, Swiss lorraine, Yarlsburg, tybo and farmers cheese.
- Make your own non-fat cream cheese: line a colander with cheesecloth; pour in non-fat yogurt. Cover loosely and let drip in the fridge for 12 to 24 hours. Add jam or spices for a great fat-free spread. Try it on bagels!
- Save money by buying a whole chicken and cutting it up yourself. F.Y.I.: smaller chickens have less fat than larger ones.
- Cook soups, sauces and stews ahead and chill in the fridge. Skim off fat, reheat and serve.
- Marinate chicken, fish and tough cuts of beef in wine, lemon juice and herbs. It is the acid in the juice and wine that breaks down the collagen (tough stuff), oil in marinades is optional.
- Lean cuts of meat are sirloin tip, eye of the round, round steak or flank steak. The leanest cuts for pork are Canadian bacon and pork tenderloin. The leg is the leanest cut for lamb. Marinate red meats in red wine, rosemary, basil and add a bay leaf.
| 6 chicken breasts, skinned & boned | 1/2 tsp. paprika |
| 2 cups crushed corn flakes | 1 tsp. basil & rosemary |
| 2 Tbs. dried, minced garlic | 1 tsp. poultry seasoning |
| 3 beaten egg whites |
Mix crushed cornflakes with spices in a plastic bag. Dip chicken in egg whites to coat. Place in plastic bag & shake to coat. Spray non-stick baking pan with vegetable spray. Place chicken breasts on pan and bake in 375 degree oven for 30 minutes. Serves 6. (Calories 190, Fat 3 g, Sodium 283 mg)
| 2 Lg. potatoes, well scrubbed cut into strips or rounds | 1/2 teaspoon paprika |
| 1/2 tsp. salt & pepper |
Spray a non-stick pan with vegetable spray. Spray potatoes with vegetable spray. Place spices in plastic bag. Shake potatoes in bag with spices. Place in one layer on pan. Bake in 475 oven for 15 to 25 minutes or until light brown. Serves 4. (Calories 100, Fat 1 g, Sodium 250 mg.)
| 4 medium apples | 1 cup non-fat vanilla yogurt |
| 2 celery stalks, chopped | 1 tsp. celery seed |
| 4 cup walnuts, chopped | 1/2 cup lemon juice |
| 1/2 cup raisins |
Cut apples into bite-sized pieces. Coat with lemon juice to prevent browning. Toss in celery, walnuts and raisins. Mix celery seed and yogurt. Combine with apple mixture. Chill. Serves 4. (Calories 200, Fat 5 g, Sodium 60 mg.)
| 4 thick slices french bread | 2 cups strawberries, halved |
| 4 egg whites, whipped | 1/2 cup powdered sugar |
Soak bread in egg whites. Spray non-stick pan with vegetable spray. Heat over medium to high heat. Brown french bread until golden. Top with with 1/2 cup strawberries and powdered sugar. Serves 4. (Calories 170, Fat 1 g, Sodium 220 mg.)
TASTE WITHOUT SALT
Would you believe the taste for salt is acquired, not innate? Give a new born baby a taste of salt and they will frown. Yet, by the time that baby grows up and reaches preschool, they will selectively chose salty dishes over those cooked without salt. In other words, the more salt you use, the more you want because the less you taste it.
It is not surprising then that the average salt consumption of each and every American tops 15 pounds per year. This is a dangerous level as a high sodium diet, the major component of salt, is a leading risk factor in developing high blood pressure. Hypertension, or high blood pressure, is responsible for over 170,00 deaths per year from stroke and a leading cause of heart disease and kidney failure. As our sodium intake is 20 times the required level (5000 vs. 220 mg/day), it would be wise to steer clear from the salt shaker. In fact, you can reduce your sodium intake by one-third by avoiding the use of salt. The American Heart Association recommends a sodium intake between 2000 and 3000 milligrams a day.
Yet, for those of you addicted to the taste of salt, it may be wiser to gradually reduce the amount of salt in your diet. First, reduce the amount of salt in cooking to one-half of normal use. After a few weeks, reduce salt to one-quarter or skip it altogether. In this manner, you may never miss the taste of salt because you will have given your taste buds a chance to recover from salt overload. Now you will be able to experience the real taste of food.
In the meantime, experiment with the use of herbs and seasonings. See the "tips" section for flavoring blends to use when cooking meats, poultry, fish, vegetables and/or potatoes. Marinade meats, poultry or fish in lime, lemon or orange juice, wine and spices. Fruit juices and/or wine add lots of flavor to foods without adding extra sodium or fat!
Read labels of processed foods and beware of ingredients like brine, sea salt, kelp, MSG (monosodium glutamate), soy sauce, tamari, miso and hydrolyzed vegetable protein. These ingredients can pack a punch to your sodium intake and you haven't even touched the salt shaker!
Try using Worchestershire sauce, garlic and onion powder (or fresh onions and garlic), fresh ginger and aromatic bitters. Lowsodium soy sauces can still contain a lot of sodium. Try the recipe for an alternative in the "tips" section.
You will be surprised to find how terrific food really tastes, and in time, you too will frown at the taste of salt.
TIPS
- Buy canned tomato sauces and vegetables which are marked "no added salt".
- Rinsing canned vegetables for one minute can reduce their sodium content by 40%. Rinsing water-packed canned tuna can reduce the sodium content by 75%.
- Poach fish in 1/2 cup white wine, 4 cup lemon juice, 1 tsp. dill and enough water to cover. Bring to a boil and simmer for 8 to 12 minutes.
- Here's a low-sodium soy sauce: Combine 2 tsp. lowsodium chicken bouillon in 1 cup boiling water. Add 1 tsp. sesame oil, 1 tsp. vinegar, dash of dry mustard and black pepper. Store in an air-tight container in the fridge for up to six months. Shake before use.
- Make your own seasoning blends:
- For fish: Blend 3/4 tsp. parsley flakes, 1/2 tsp onion powder, 1/2 tsp. dill, 4 tsp. marjoram and 1/4 tsp. paprika.
- For Meats: Blend 1 tsp. thyme, 1 tsp. marjoram, 3/4 tsp. rosemary and 1/2 tsp. sage.
- For Poultry: Blend 3/4 tsp. marjoram, 1/2 tsp. thyme, 1/2 tsp. Oregano, 1/2 tsp. sage and 1/2 tsp. rosemary.
- For Vegetables: Blend 1 tsp. dry mustard, 1/2 tsp. sage, 1/2 tsp. thyme and 4 tsp. marjoram.
- All Purpose Blend: Blend 1/2 tsp. cayenne, 1 Tbsp. garlic powder and 1 tsp. of the following: basil, thyme, parsley, savory, mace, onion, powder, black pepper and sage.
- Use juices or wine as a meat, poultry or fish marinade. Try lemon or lime juice for fish and chicken, orange juice or red wine for beef, lamb or pork.
- Grow your own herb garden. Fresh parsley, basil, oregano, and thyme are loaded with flavor. Rosemary is even drought tolerant for you "agriculturally challenged"!
| 1 cup Cherios | 1/2 tsp. onion powder |
| 1 cup puffed wheat | 1/2 tsp. garlic powder |
| 1 cup puffed rice | 1/2 tsp. chili powder |
| 1 cup bite sized shredded wheat |
Mix cereals together. Spray with vegetable spray. Sprinkle seasonings over cereals. Spray non-stick pan with vegetable spray. Place cereals in single layer on pan. Bake in a 400 degree oven for 10 minutes or until brown. Serves 8. (Calories 110, Fat 1 g, Sodium 30 mg)
| 2/3 cup non-fat yogurt | 1 Tbs. curry powder |
| 1/3 cup low-fat sour cream | 1 tsp. lemon juice |
| white or black pepper to taste |
Combine all ingredients in a bowl, stir them well. Chill for one hour before serving. Serves 4. (Calories 30, Fat 1 g, Sodium 25 mg.)
| 3 green onions chopped | 1 cup chopped broccoli |
| 1 bell pepper, cut in strips | 1 carrot, cut in thin strips |
| 1/2 zucchini, cut in thin strips | 1 clove garlic, minced |
| 2 tsp. olive oil | 2 Tb. parmesan cheese |
| 1/2 lb angel hair pasta |
In a large non-stick skillet saute onions and garlic in 1 tsp. olive oil. Add other vegetables, stir, cover and cook for 10 minutes. Stir occasionally. Cook pasta according to package directions. Drain pasta and toss with remaining olive oil. Toss in cooked vegetables and sprinkle with parmesan cheese. Serves 4. (Calories 228, Fat 4.5 g, Sodium 77 mg.)
Note: You can add cooked chicken, shrimp or lean meat (use leftovers) to pasta. Serve with sherbet or sorbet. They are low sodium too!
GUILTLESS SWEETS
Do you feel guilty eating sweets? You shouldn't. There is nothing wrong with eating an occasional sweet. It is far wiser to plan a sweet dessert now and again, rather than deprive yourself for weeks only to eat half your body weight in sweets later.
It is the balance of your diet that counts. Unfortunately, too many Americans eat far too much sugar. Our per capita consumption of sugar is 120 pounds per year! This works out to 600 excess calories a day which are devoid of any nutritional value. In view of this fact, it is easy to see why Americans have a problem with obesity while falling short with other critical nutrients like iron, calcium and folic acid.
A brief note needs to be stated about carbohydrates and the bodies' capacity to burn them. It is true that the body loves to burn carbohydrates and sugar is a carbohydrate, but consider this: a pound of Tootsie Rolls contains 1200 calories and a pound of apples contains 263 calories. Which food do you think causes obesity? As sugar is a concentrated source of carbohydrates, it can carry excess calories. Excess calories are converted into fat!
Although sugar in the diet does not have the killer status of fats and salt, it can cause other health problems aside from obesity. Tooth decay can be the result of sweets taken in between meals. Honey, which many believe is healthier than table sugar, actually comes with a glue which adheres cavity causing bacteria to teeth.
Fortunately our taste for sweets is acquired much like our taste for salt. This means we can change our taste acquity for sugar by altering the amounts in our diet.
Gradually substitute less sweet foods, like tea biscuits and fruit tarts, for icing-laden cakes and cookies. Make some of your favorite recipes with a third less sugar. The sugar in most recipes can be reduced by 50 to 75 percent without altering the final product. As fruit juice concentrate is twice as sweet as sugar, you can use half the quantity of concentrate to produce the same amount of sweetness. Fruit juice concentrate also helps provide moisture to baked goods which are reduced in fat.
Check the "tips" section for additional ideas on curbing your sweet tooth. Remember, you want nutritional value for your calories. Healthier choices go a long way in making you lean, fit and trim.
TIPS
- If sweets are your downfall, try saving them for special occasions. Plan a candy bar or cookie ahead of time, say, on the weekends. It is far better to incorporate them into your diet than binge on them when feeling deprived.
- Bake your own sweets with half of the sugar. Or try substituting applesauce for sugar in muffin and sweet bread recipes.
- Use dried fruits as extra sweeteners in cookies. Beware of dried fruits as snacks alone. They are rich in calories and can stick to teeth causing tooth decay.
- Use powered sugar as a substitute for icings on chocolate cakes. Get a doilie and place on top of cake. Sprinkle powdered sugar on top and remove doilie...Wallah! Poetry in motion without the extra fat in icings!
- Use "conserves" instead of "preserves". The former do not have added sugar.
- Use sliced fresh fruit as a topping for french toast or pancakes. Sprinkle with powdered sugar. This helps bypass the maple syrup.
- Buy plain non-fat yogurt and add your own fresh fruit. Flavored yogurts can contain up to seven teaspoons of added sugar.
- The product "Equal" is actually two naturally occurring amino acids (aspartic acid and phenylalanine) hooked together. This works well for sweetening cold products, but breaks down in cooking.
- Look for breakfast cereals with six grams or less of added sugar and more than four grams of fiber. Read the label and beware of words that end with "ose". These are sugars too: corn syrup solids, dextrose, maltose etc.
- Beware of fruit-flavored waters. These products can have as much sugar as sodas. Make your own beverage with half fruit juice and half mineral water.
- Eat fresh fruit whenever possible. When buying canned fruit, buy those packed in their own juice or "lite" syrup.
- Avoid having sweets around "for guests". Chances are you will eat them before your friends and family will.
| 11/4 cups flour, sifted | 2 cups bran cereal |
| 1/2 cup apple juice concentrate | 11/4 cups milk, 1% |
| 1/2 tsp. salt | 2 egg whites, beaten |
| 1 Tbs. baking powder | 2 Tbs. vegetable oil |
Sift together flour, salt and baking powder. Set aside. Combine cereal and milk in a large bowl. Let soften about 5 minutes. Add egg whites, apple juice concentrate and vegetable oil. Mix well. Add dry ingredients, stirring only to moisten. Portion batter into 12 greased muffin cups (use vegetable oil spray). Bake in a 400 degree oven 20 minutes or until golden brown. Serves 12. (Calories 120, Fat 2 g, Sodium 210 mg.)
| 1 cup flour, sifted | 1/2 cup sugar |
| 1 tsp. baking powder | 2 egg whites |
| 1 tsp. allspice | 2 cups rolled oats |
| 1/4 tsp. salt | 1 cup applesauce |
| 1/2 cup margarine | 1/2 cup chopped raisins |
Mix flour, baking powder, allspice and salt. Beat margarine and sugar until creamy. Add egg whites; beat well. Add dry ingredients. Stir in oats, applesauce and raisins. Mix well. Drop by level tablespoon onto greased baking sheet. Bake 11 minutes in a 375 degree oven or until edges are lightly browned. Makes 5 dozen cookies. (Calories 45, Fat 2 g, Sodium 36 mg.)
| 1 1/4lbs. apples, thinly sliced | 1/2 tsp. ground cinnamon |
| 3 Tb. flour | dash nutmeg |
| 1/4 cup apple juice concentrate | 3 Tb. margarine, soften |
| 10 graham cracker squares, crushed |
Coat 8 inch baking dish with vegetable spray. Toss apples with 1 Tb. flour and add apple juice concentrate. Coat well and place in baking dish. In a small bowl combine remaining flour, spices and margarine. Mix well. Gradually stir in graham crackers crumbs until mixture resembles course crumbs. Sprinkle over fruit. Bake for 30 minutes in a 375 degree oven or until topping is lightly browned. Makes 16 2 inch squares. (Calories 100, Fat 2 g, Sodium 50 mg.)
MEATLESS MEALS
Americans have come to show their affluence by the size of the steak they slap on the grill. Typically this single serving of meat is enough to supply a day's worth of protein for two people! And that is just one meal. We haven't counted their breakfast of a four egg, cheese omelet or their lunch of a double patty burger.
This reliance on animal protein as the main stay of the meal has a high cost, not only in terms of dollars, but in terms of health too. There are many chronic diseases which result from a high intake of fat and saturated fat: heart disease, obesity, and cancer to name a few. The incidence of these debilitating illnesses can be reduced if we simply cut back on our intake of animal foods.
Most people do not realize animal foods, like red meats and cheese, carry more grams of fat per ounce than grams of protein. A typical eight ounce steak has 80 grams of fat and 64 grams of protein. This one food, therefore, has 100% of one's entire daily protein allowance and two days worth of fat.
In addition to the high fat content of animal foods, there are other problems associated with a diet rich in animal protein. These diets, like the one given above, contain 200 to 300 percent of the daily requirement for protein. This excess protein is simply converted into body fat and the kidneys flush out the waste products. The problem arises when other valuable nutrients, like calcium, are flushed out in the urine as well.
Calcium losses in the urine are much greater in people with high protein diets. Calcium loss can lead to osteoporosis or soft brittle bones. Osteoporosis effect one-third of all American women over the age of forty-five. A diet rich in calcium and lower in protein can help to prevent the high incidence of osteoporosis in this country.
Non-fat or low-fat dairy products are a terrific foundation for meals which are both rich in calcium while moderate in protein. Beans and legumes also are a great source of protein, fiber and trace minerals.
Check out the "tips" sheet to discover how to incorporate these foods into your daily diet. More meatless meals in your daily fare just may be your ticket to a stronger, healthier and nd slimmer future.
TIPS
- instead of putting yourself through the drudgery of soaking and cooking beans, buy those canned varieties that are packed without added salt. you can also buy the regular canned beans and rinse them.
- Toss a handful of garbanzo or kidney beans into your next salad.
- Try split pea or lentil soup for a quick hearty meal. "Spice Islands" makes an instant soup which is low in both fat and sodium.
- Salsa!: Blend 4 chopped tomatoes, 2 chopped green onions, 1/2 chopped green pepper, 1 minced garlic clove, 4 CUp chopped coriander, 1/8 tsp. cumin and 4 tsp. oregano. Store overnight in the frig. Add 1 small can of drained black beans. Appetize your way through dinner with fat-free tortilla chips!
- Make a three bean salad: Drain 1 small can of garbanzo, kidney and green beans. Mix with your favorite low-fat dressing.
- Make your own burritos: Heat 1 cup of the above salsa with 1 cup of drained black beans. Add 4 CUp low-fat sour cream. Divide between 4 non-fat flour tortillas. Add 2 CUp rice to each and roll up. Place in a non-stick pan. Spread 4 CUp salsa on top. Cover with foil and heat at 350 degrees for 30 minutes.
- Make a sauce for pasta: Saute in a non-stick pan until soft: 6 chopped tomatoes, 3 chopped green onions, 1 chopped green pepper, 1/2 cup white wine and 1 small can of drained beans. Toss with cook pasta and sprinkle with parmesan cheese.
- Make your own pizza with store bought pizza crust, marinara sauce, shredded mozzarella cheese, sliced peppers and mushrooms.
- Make a pot of vegetarian chill): Stir together 1 15 oz. can of drained kidney beans, 1 cup tomato puree, 1 Tbsp. of instant minced onion and 1 1/2 Tbsp. chili powder. Bring to a boil. Reduce heat and simmer 10 minutes. Top with shredded low-fat cheese and serve with french bread. french bread.
| 1 cup uncooked burger | 2 tsp. dried mint |
| 2 cups boiling water | 1 cup chopped parsley |
| 2 tomatoes, finely diced | 3 Tb. olive oil |
| 1 bunch green onions, chopped | 1/2 cup lemon juice |
| 1 15 oz. can black beans, drained | Pepper to taste |
Three to four hours before serving, place bulgur in a large bowl. Pour boiling water over burger and let soak 1 hour. Stir occasionally. Drain well in a fine strainer. Return burger to bowl and stir in other ingredients. Chill for 2 hours. Makes 8 servings. (Calories 170, Protein 6 g, Fat 5 g, Sodium 125 mg.)
| 1 pkg frozen spinach, cooked & drained | 2 cups shredded mozzarella |
| 1 tsp. olive oil | 6 eggs, beaten |
| 1 medium onion, chopped | 1/2 tsp. oregano & basil |
| 2 cloves garlic, minced | dash cayenne powder |
| 1 cup 1% milk |
Saute onion & garlic in a non-stick pan with olive oil until golden. Set aside. Blend eggs, milk, cheese and spices. Stir in vegetables. Pour in quiche pan and bake in 350 degree oven for 1 hour or until top is golden. Enjoy hot or cold. Makes a great appetizer as well as dinner! Serves 6. (Calories 170, Protein 16 g, Fat 7 g, Sodium 225 mg.)
| 2 small pizza crusts | 1 tsp. olive oil |
| 2 cloves garlic, minced | 1/2 cup white wine |
| 1 bunch green onions, chopped | 1/2 tsp. oregano & basil |
| 4 plum tomatoes, chopped | 4 oz shredded mozzarella |
Saute onions and garlic in a non-stick pan with olive oil until soft. Add tomatoes, wine and spices. Cook over medium heat until liquid is reduced by one half. Spread over crusts. Sprinkle cheese over pizzas and bake in a 450 degree oven for ten minutes. Serves 2. (Calories 375, Protein 20 g, Fat 10 g, Sodium 425 mg.)
COOKING FOR KIDS?
Ever notice how kids have radar when it comes to finding foods rich in sugar, fat and salt? Sometimes it seems as if the more unhealthy the food, the more the kids love it.
This syndrome has alarmed many a concerned parent. And parents have cause for concern. Childhood obesity in the United States has risen to 54 percent of all six to eleven year olds. Societal trends steer children away from physical activity to activities like watching television, playing video games or surfing the "net". This trend coupled with an intake of calorie-rich convenience foods can result in obese children. And obese children are more likely become obese adults. What is a concerned parent to do?
Steer clear from restrictive diets and focus on healthy eating patterns and sound nutrition. Provide a lot of healthy foods such as fruits, vegetables, low-fat dairy products and lean meats. Restrain from referring to foods as "forbidden". There are no "bad" foods, only ones chosen less often. Set a good example by following a healthy diet yourself. Take a look at your diet. Is it one you would want your kids to follow? Children tend to learn what they see, not what they hear.
Encourage daily physical activity. Exercise with your kids whenever possible. Walk or ride a bike after dinner.
Encourage autonomy by allowing the child to regulate the quantity of food they eat. This will help them recognize their body's signals for hunger and satiety. Remember, our job as parents is to provide nutritious meals; it is the children's job to determine how much to eat.
Eating is an area where children can assert control in their lives. This is why it is important not to force children to eat a particular food. If they reject a dish, simply remove it and offer it another time. Keep snacks to a minimum. Hungry children are a lot more receptive to new or different foods. Let them get involved in food preparation and let them serve themselves. This also helps increase the acceptance of a new dish.
Above all, keep your cool. Do not make an issue around food. Making food an eating an emotionally charged arena will inspire emotional eating with your children. You want your children to eat because they are hungry, not because they are upset. The foods and the habits you model to them will be the basis for their behavior in the future.
TIPS
- Let kids make their own dinner: try topping half of an english muffin with marinara sauce and shredded mozzarella cheese. Place under the broiler for a few minutes.
- Salad not a big hit at your house? Let kids dip fresh vegetables, like carrots or cauliflower, in a dip made with equal parts of low-fat cottage cheese and grated cheese.
- Disguise vegetables in minestrone soup. Serve with french bread.
- You can hide vegetables in pasta primavera.
- You can also hide vegetables in a pasta salad: Add chopped celery, carrots, broccoli and zucchini to chilled pasta and shredded chicken. Toss with low-fat salad dressing.
- Most kids hate beans, but love chili: make chili with ground turkey and sprinkle with shredded cheese.
- Make pocket sandwiches with pita bread. Toss shredded chicken and vegetables with low-fat dressing.
- Let kids assemble their own tacos made with chopped tomatoes, shredded lettuce, lean ground beef and low-fat grated cheese.
- Healthy low-fat snacks include fresh fruit, popcorn, pretzels and breadsticks.
- Low sugar snacks include graham crackers, tea biscuits and bran muffins made with applesauce.
- Make baked apples for dessert: Core apples. Fill with a mixture of brown sugar, raisins, and nuts. Sprinkle with apple juice and bake until soft.
- Make tangy yogurt cubes: Combine 6 fluid ounces of undiluted frozen fruit juice concentrate with 8 ounces of plain non-fat yogurt. Freeze in ice cube trays.
| 4 fat-free flour tortillas | 4 tsp. salt |
| 1 lb. skinless chicken breasts, cut into thin strips | 4 tsp. black pepper |
| 2 cups shredded lettuce | 1 medium onion, sliced |
| 1 medium tomato, chopped | 1 clove garlic, minced |
| 1/2 cup low-fat ranch dressing | 2 Tbs. Worchestershire sauce |
Wrap tortillas in foil. Heat in 350 degree oven 10 to 15 minutes or until warm. Coat large non-stick skillet with vegetable spray. Add chicken, onion and garlic. Saute until chicken is no longer pink in the center, 4 to 6 minutes. Stir in Worchestershire, salt and pepper. Divide chicken mixture among tortillas. Top each with lettuce and tomato. Drizzle each with dressing. roll up and serve. Serves 4. (Calories 357, Fat 11 g, Sodium 672 mg.)
| 1 4 oz. pkg. long grain rice mix | 1/2 cup low-fat dressing |
| 1 10 oz. pkg. frozen petite peas | 1/2 cup parsley, chopped |
| 1 red pepper, cut julliene | 4 oz shredded low-fat cheddar cheese |
Cook rice and peas according to package directions (omit butter in rice recipe). Chill. Mix vegetables, rice and shredded cheese. Toss in salad dressing. Serves 4. (Calories 275, Fat 8 g, Sodium 275 mg.)
| 2 pkg. instant vanilla pudding | 1 container (12 oz) frozenfat-free non-dairy whipped topping, thawed. Reserve |
| 3 cups skim milk | |
| 2 2/3 cups sliced fruits (try bananas, blueberries, peaches) | 1 cup for garnish |
Prepare pudding according to package directions, using only 3 cups skim milk. Fold in whipped topping. Layer eight parfait glasses with 3/4 cup pudding and 1/3 cup fruit mixture. Garnish with reserve topping and additional fruit. Serves 8. (Calories 167, Fat 0, Sodium 386 mg.)
