Substitutes to Save Family Recipes

Some Substitutes to Save Family Recipes

These substitutes keep the comfort in comfort food, not the cholesterol

Switching to a diet low in fat and cholesterol does not means you’ll have to pitch your favorite family recipes.

Many family recipes can be adapted by replacing fat and cholesterol-laden ingredients with healthier ones, say dieticians and nutritionists. But keep in mind that a recipe makeover may require some experimentation, because switching ingredients can change the dish’s character. Here are some tips for reducing fat and cholesterol:

Instead of sautéing in butter or oil, use vegetable stock or water. Steaming can also be used to bring out an ingredient’s flavor and tenderize it.

Try notfat yogurt or cream cheese instead of heavy cream. For a dessert topping, chill canned nonfat evaporated milk until it’s almost frozen, then whip it to the right consistency.

Instead of eggs, use egg whites or an egg substitute product. Many egg-based recipes – even omelettes – taste great without the yolks. Be sure to check the label for fat and cholesterol content.

Hold the mayo: When building a sandwich, forgo the mayonnaise and instead use mustard (yellow, dijon, or honey) to add desired moisture and flavor.

Family Recipes. Photo by Elena

Use fat-free products. Cheeses (regular, cream, and cottage), salad dressing, sour cream, mayonnaise, and a variety of snack foods are all available. But be warned : Foods labeled fat-free can contain almost half a gram of fat per serving. So when you eat more than one serving, the amount of fat you consume can add up quite quickly.

When a person makes a practice of eating whole grains instead of refined foods, and vegetables and fruits in season, they can feel confident that the next time a new nutrient is discovered, they will discover they’ve been getting it all along (Laurel Robinson, author of the cook-book The New Laurel’s Kitchen).

Lasagna Vs. Eggrolls

What Marco Polo didn’t know what restaurants are serving

You’re in the mood for some tasty dining out but you want it to be healthy. You’re not into salad bars, they remind you of rabbit food. Aren’t Chinese and Italian foods supposed to be healthy?

According to a recent survey by the Food Marketing Institute and Prevention magazine a majority of Americans believe that Chinese food is healthier than their normal diet and 25 percent view Italian food other than pizza the same way. Olive oil and pasta have long been praised by nutritionists, and a landmark study of Chinese eating patterns by Dr. T. Colin Campbell of Cornell University recently found that in rural China a person is far less likely to suffer from “diseases of affluence” like heart disease or cancer than a typical American diner.

But before you stop at your favorite trattoria or order up a Chinese banquet, consider what the Center for Science in the Public Interest, a respected Washington, D.C., consumer research group, found when it analyzed the nutritional content of many popular Chinese and Italian dishes like Kung Pao chicken and eggplant parmigiana.

The center’s staff bought dinner-sized takeout portions of 15 Chinese and 15 Italian dishes at mid-priced restaurants in several U.S. cities. The dishes were then chemically tested under procedures recommended by government nutrition experts. The findings: If the Italians or Chinese ate at home what is served up in their names in American restaurants, they’d be courting nutritional disaster, too.

Instead of the pasta, bread, vegetables, and olive oil that have long been staples of Italian cooking, especially in the south, or the rice, wheat, and vegetables that are the mainstay of most rural Chinese menus, the Italian and Chinese food in most American restaurants is loaded with fat, saturated fat, cholesterol, and sodium. Making things worse is the tendency of American diners to ladle on heaping portions of sodium-laden soy sauce of fatty Parmesan cheese.

Though they were by no means nutritional all-stars. Chinese dishes did score better than restaurant Italian in the saturated fat department. The biggest overall loser was Fettuccini Alfredo, which contained a whopping 97 grams of fat. As the CSPI described it, “the Fettuccini quadrupled Kung Pau chicken’s saturated fat – as it may quadruple your next bypass.”

All is not lost though. You can improve your nutritional risks without sacrificing your palate by taking the CSPI’s advice and mixing a cup or so of rice or pasta into every heavy-duty dish you order, and then splitting the meal with one or two dinner companions.

Dining Chinese

Chinese food generally is lower in saturated fats than Italian food, but Kung Pau chicken still packs a mean wallop when it comes to calories. Szechuan Shrimp (4 cups) – 927 calories; Stir-fried Vegetables (4 cups) – 746 cups; Shrimp w/Garlic Sauce (3 cups) – 945; Hunan Tofu (4 cups) – 907; Chicken Chow Mein (5 cups) – 1,005; House Fried Rice (4 cups) -1,484; Hot and Sour Soup (1 cup) – 112; Beef w/Broccoli (4 cups) – 1,175; Sweet and Sour Pork (4 cups) – 1,163; Kung Pau Chicken (5 cups) – 1,620; Moo Shu Pork (4 cups) – 1,228; Egg Roll (1 roll) – 190.

Side Orders: Soy Sauce (1 tbsp) – 11; Fortune cookies (1 cookie) – 30; Chow Mein Noodles (1/32 cup) 119.

Dining Italian

Order Fettucini Alfredo at your local trattoria and you stuff your arteries with as much saturated fat as three pints of Breyer’s butter almond ice cream.

Spaghetti w/Tomato Sauce (3 1/2 cups) – 849 calories; Linguine w/Red Clam Sauce (3 cups) – 892; Spaghetti w/Meat Sauce (3 cups) – 918; Linguine w/White Clam Sauce (3 cups) – 907; Spaghetti w/Meatballs (3 1/2 cups) – 1,155; Chicken Marsala (10 oz), spaghetti – 867; Spaghetti w/Sausage (2 1/2 cups) – 1,043; Veal Parmigiana (1 1/2 cups), spaghetti – 1,064; Cheese Ravioli (1 1/2 cups) – 623; Cheese Manicotti (1 12 cups) – 695 ; Lasagna (2 cups) – 958 ; Fettuccini Alfredo (2 1/2 cups) – 1,498.

Side orders: Garlic Bread (8 oz) – 822; Fried Calamari (3 cups) 1,037; Antipasto (1 1/2 tbsp) – 629.

Choosing Fresh Fruits

Choosing Fresh Fruits – Ripe for Picking

A grocery shopper’s guide to choosing fresh fruits

For many consumers, choosing fresh fruits and buying fresh produce is like a game of roulette. There’s no telling whether their fruits and vegetables will be fresh and ripe at home because they don’t know how to choose produce at the grocery store.

Even some shoppers who consider themselves knowledgeable produce pickers are merely misinformed victims of old wives’ tales. Contrary to popular belief, watermelon thumping, cantaloupe shaking, and pineapple plucking are not valid tests for determining ripeness, according to the Produce Marketing Association.

Experts offer these tips for choosing the ripest of the most popular fresh fruits:

Apples – should have no bruises or broken skin.

Avocados – should yield to gentle pressure and have no bruises or hard and soft spots.

Choosing fresh fruits: Fruits that do not ripen after harvest: apples, grapefruit, lemons, oranges, strawberries, tangelos, cherries, grapes, limes, pineapples, tangerines, watermelons. Photo by Elena

Bananas – Fully ripe when skin turns yellow with brown and black flecks. Can be purchased when green and stored at room temperature to ripen. Only refrigerate ripe bananas. Refrigeration will turn skins black, but will not affect fruit quality.

Cantaloupes – Will have a cantaloupe smell, yield to pressure on the blossom end and have a yellowish cast under the netting when ready. Leave cantaloupes at room temperature to soften and become juicier.

Cherries – Should be plump with firm, smooth, and brightly colored skins and intact stems. Avoid cherries with blemished, rotted or mushy skins or those that appear either hard and light-colored or soft, shriveled and dull.

Grapefruit – Should be firm, springy to the touch, heavy for size, well shaped, and thin-skinned.  Grapefruit may show russeting (browning of the peel) or regreening, which do not affect fruit quality.

Grapes – Bunches should be well colored with plump berries firmly attached yo green, pliable stems.

Honeydews – Will have a creamy yellow skin and a slightly soft blossom end. An unripe honeydew has white skin with a green tint and a hard blossom end, and will ripen at room temperature. Choose melons that are heavy for their size and are well shaped. Unlike cantaloupe, honeydew does not have a distinctive aroma.

Kiwifruit – Choose firm, plump, light brown kiwi that gives slightly to the touch.

Lemons – Should have a pleasant citrus fragrance. Should be firm, heavy for size, and have thin smooth skins. To release more juice, microwave for 10 seconds or apply slight pressure while rolling it on a table or countertop.

Limes – Should be plump and heavy for their size. The same methods used to release more juice from lemons can be applied to limes.

Nectarines – Choose nectarines with a creamy yellow background color without any green at the stem end. Firm fruits can be ripened at home. When they yield slightly to pressure, they’re ready to eat.

Oranges – May regreen after harvest, but this is natural and does not indicate unripeness. To get the juiciest fruit, choose oranges that feel heavy for their size.

Peaches – Should smell peachy and have no tinge of green in the background color of the skin. The amount of red blush does not indicate ripeness. Choose peaches that are fairly firm and a little soft. They should give a bit when squeezed in the palm of the hand. Stored in a paper bag, they will soften and get juicier, but not sweeter.

Pears – Will yield to gentle pressure near the stem end and side when it’s ready to eat. Ripen at home at room temperature.

Pineapples – Will have a distinctive pineapple aroma. Should be heavy for their size, well shaped and fresh-looking with dark green crown leaves and a dry, crisp shell. Ripeness is not indicated by shell color or pulling crown leaves.

Plums – Choose plump fruit that is not excessively soft. To ripen at home, store in a paper bag.

Strawberries – Should be plump, firm, well rounded, and have an even bright red color with natural shine. Caps should be fresh-looking, green, and in place. When possible, avoid fruit that is white near the caps. This is called white shoulders, and it can mean two things: either the fruit was picked too soon, or the berries are fully ripe but missing some color due to a lack of sunshine.

Tangerines – Look for fruit with deep, rich color and “puffy” appearance. Good-quality fruit should be heavy for its size. Avoid fruit with soft or water-soaked spots or mold.

Watermelons – Should have a dull (as opposed to shiny) rind, a dried stem, and a yellowish underside where the watermelon has touched the ground. Immature watermelons have a shiny rind and a white, pale green, or light yellow underside. Thumping does not indicate ripeness.

To speed the ripening of soft fruits such as avocados, bananas, kiwis, nectarines, peaches, pears, plums, and tomatoes, store them in a paper bag with an apple. The apple will boost the partly ripe fruit’s exposed to ethylene, a gas required for ripening.

Recipes with Fruits and Legumes

Recipes with Fruits and Legumes

A few recipes with fruits and legumes, which I've prepared myself. You'll find all of them in this text:

• Apricot Rice Pilaf
• Creamy Artichoke Bruschetta (appetizers)
• Roasted Sage Broccoli
• Portobello and Spinach Quesadilla
• Zucchini Cake
• Turmeric
• Vetetarian Chile
• Baked Beans
• Fries With Spiced Mayonnaise
• Fruits Spread for Cheese
• Avocado – Spinach Dip
• Cheesy Rice in Carrot Casserole
• Grilled Asparagus, Black Quinoa, Avocado Carpaccio
• Crème de légumes
• Pumpkin Cake
• Reach & Creamy Mashed Cauliflower
• Cole Slaw
• Creamy Tomato Soup
• Hunter Cabbage Stew

Apricot Rice Pilaf

Ingredients:

• 1 can (14 oz or 400 ml) of apricot halves
• 2 cups (500ml) of rice
• 2 celery stalks, chopped
• 1/2 cup of raisins
• 2 Tbsp ob butter
• 1/4 tsp of ground ginger
• 1/2 tsp of curry powder
• 1/2 tap salt
• 2 cups of water

Preparation:

1. Drain aprocots and coarsely chop
2. Sauté celery in butter.
3. Add apricots, ginger, salt, curry powder and water. Bring to a boil.
4. Stir in rice, remove from heat. Cover and let stand for 5 minutes.
5. Can be re-heated in covered serving dish at 225F (110C).
6. Makes 6 servings.

Nutrition information per serving: Calories – 200, dietary fibre – 1,7g, carbohydrate – 42g, Fat – 4g, protein – 4g.

Creamy Artichoke Bruschetta (appetizers)

Ingredients:

• 1 jar (6 oz) of marinated artichokes, drained and chopped
• 1/4 cup of mayonnaise
• 1/4 cup of finely chopped, drained, sun-dried tomatoes, packed in oil
• 1 tbsp of grated Parmesan cheese
• 1 loaf of Italian or French bread (about 15 inches long), cut into 1/3-inch slices and toasted.
• Preparation:
• In small bowl, combine the ingredients (except bread).
• Evenly spread artichoke mixture on toasted bread.
• Broil one minute or until golden.
• Serve immediately.

Makes 20 appetizers.

Roasted Sage Broccoli

Ingredients:

• 1 (12 oz) bag of broccoli florets
• ½ red onion, sliced
• 8 fresh sage leaves, torn
• 2 tbsp extra-virgin olive oil
• 1/8 tsp salt
• 1/8 tsp garlic salt
• ¼ tsp ground pepper

Directions:

1. Preheat oven to 400 degrees F.
2. Line a baking sheet with aluminum foil.
3. Spread broccoli in a single layer on the prepared baking sheet.
4. Sprinkle onion and sage leaves over broccoli; drizzle with olive oil.
5. Sprinkle salt, garlic salt, and black pepper over broccoli mixture; toss to coat.
6. Roast in the preheated oven until broccoli is browned and crisp, 20 to 30 minutes.

Calories: 97, fat – 6 g, saturated fat – 1 g, sodium – 446 mg, carbohydrate – 47g, fibre – 2 g, protein – 3 g. Servings : 4.

Portobello and Spinach Quesadilla

Ingredients:

• 1 lb spinach washed
• 2 portobello mushroom caps sauteed or grilled
• 1 clove of garlic, minced
• 1 medium onion sliced thin and carmelized
• ½ tbsp olive oil
• 4 flour tortillas, 12” low carb
• ½ cup cheddar cheese shredded

Directions:

1. In a large skillet, heat olive over medium heat.
2. Sauté garlic for one minute, and then add spinach.
3. Cook until the spinach is wilted and turn off the heat.
4. Set aside.
5. Lay out two of the flour tortillas on a flat surface.
6. Top with ½ cup of the cheese, spreading evenly.
7. Divide the Portobello mushrooms, the onions and the spinach among the tortillas.
8. Top with remaining tortillas and press to seal.
9. Heat a large saute pan over high heat.
10. Add enough oil to coat the bottom and lower the heat to medium.
11. Cook until golden brown, about three minutes per side.
12. Repeat with the other quesadilla.
13. Let cool for five minutes.
14. Slice into 8 or 10 pieces.
15. Garnish with salsa and cilantro springs.

Calories: 135, fat – 7 g, saturated fat – 4 g, sodium – 261 mg, carbohydrate – 12 g, fibre 1g, protein – 6g. Servings : 8.

Zucchini Cake

Ingredients:

• 3 eggs
• 2 c. sugar
• 1 c. vegetable oil
• 1 tsp. salt
• 1 tsp. baking powder
• 1 tsp. baking soda
• 1 tsp. cinnamon
• 1 tsp. vanilla
• 1/2 tsp. ground nutmeg
• 1/8 tsp. ground cloves
• 3 c. all-purpose flour
• 3 c. shredded unpared zucchini
• 1 c. coarsely chopped walnuts
• 1/4 c. milk

 Cook:

1. Measure all ingredients except flour, zucchini, walnuts and milk into large mixing bowl.
2. Beat 1/2 minute on low scraping bowl constantly.
3. Beat on medium speed 1 minute.
4. Add flour, gradually into mixture.
5. Stir in zucchini, walnuts and milk.
6. Pour batter into greased and floured 10 inch Bundt pan.
7. Bake in preheated 350 degree oven for 50 minutes and test 10 minutes longer if needed.

Photo by Elena

Turmeric

 Turmeric is very similar to the ginger plant because it belongs to the same family. It grows up to 1,8 metres and has yellow, trumpet-like shaped flowers. Turmeric is commonly dried, or powdered for its se. The main active component of turmeric is curcumin, a substance that gives it the characteristic yellow color.

Origin of the plant: Turmeric has been known for 4,000 years in Chinese and Ayurvedic medicine. The plant grows naturally in India, Asia, Africa, Central America. It needs temperatures between 20 to 30 degrees Celsius as well as considerable rainfall to thrive.

Pharmacological properties: In herbal medicine, turmeric is used to treat indigestion, ulcers, ulcerative colitis, arteriosclerosis, osteoarthritis, jandice, bile fevers, gallstones.

The plant is well known for its anti-inflammatory action. It improves blood circulation, promotes the metabolism of fats, the functioning of the liver, and is good for diabetics, since it helps reduce sugar levels in the blood stream. It is an antioxidant and helps our body produce anti-cancer substances such as the GHS, or the body’s aster antioxidant. It clears the mucous membrane, and opens the bronchial tubes.

The benefits of turmeric are endless, and any of them are still unknown. It is not recommended to consume it during pregnancy or the nursing period.

Culinary uses: Turmeric is one of the main components of curry. It is a condiment used in traditional Asian cuisine, which uses both the root and powder. Since it is not easily absorbed by the human body, mixing it with black pepper and olive oil helps to ease its digestion. Cooking with Turmeric is simple and the results are delicious. The only inconvenience is that turmeric stains everything in its path. You might want to use apron and gloves when you peel it.

Vegetarian Chili

Ingredients:

• 1 Tbsp oil
• 1 onion, chopped
• 1 whole red pepper, chopped
• 2 cloves garlic, chopped
• 1 celery stalk, chopped
• 2 Tbsp chili powder
• 2 tsp ground cumin
• 1 can black or red kidney beans, drained (14 oz, 400 mL)
• 1 can tomatos (28 oz, 800 mL)
• 1 can corn niblets, draines (12 oz, 340 mL)
• 1 1/4 cups brown rice (300 mL).

Preparation:

1. In medium saucepan, heat oil over medium-high heat.
2. Sauté onion, red pepper, celery and garlic.
3. Stir in chili powder and cumin.
4. Cook for 1 minute.
5. Add tomatos, breaking up with spoon.
6. Stir in beans and corn.
7. Bring to boil.
8. Reduce heat, cover and simmer 5 minutes.
9. Now add rice and return to a full boil, cover and simmer 5 minutes.
10. Remove from heat and stir.
11. Cover and let stand 5 minutes.

Makes 4 to 6 servings. Nutrition information per serving: calories 232, dietary fibre 9 g, fat 4 g, carbohydrates 45 g, protein 9 g.

Baked Beans

Ingredients:

• 2 cans (16 oz.) sm. baked beans
• 6 tbsp. catsup
• 1 tbsp. Worcestershire sauce
• 3 tbsp. dark brown sugar, packed
• 1 tsp. dry mustard
• 3 tbsp. grated onion
• Bake partially covered in a 2 1/2 quart casserole at 325 degrees for 1 1/2 hours.

Serves 6-8.

Fries With Spiced Mayonnaise

Ingredients:

• ¾ cup (175 mL) of mayonnaise
• 1 tsp (5 mL) of lime juice
• 1 tsp of paprika
• 1 clove of garlic, finely chopped
• ½ tsp of ground cumin
• 2 lbs (1 kg) of potatoes, scrubbed, peeled and cut into 2×1/2-inch (5×1 cm) pieces
• 1 quart (1 L) of vegetable oil

Cooking:

1. 
   
2. In medium bowl, combine mayonnaise, lime juice, garlic, cumin, paprika, set aside.
3. In 2-quart (2L) saucepan heat oil to 325º F (160º C) with clean paper towels. Fry potatoes in oil in 1-cup (250 mL0 batches until lightly colored but not brown, 4 to 5 minutes per batch. Remove to a plate lined with paper towels. Repeat with remaining potatoes.
4. Heat the oil to 375 F (190 C).
5. Fry the potatoes in 1-cup (250 mL) batches a second time until they are golden brown and crisp, 1 to 2 minutes.
6. Drain on fresh paper towels.
7. Repeat with remaining potatoes.
8. Sprinkle with salt if desired, and serve with spiced mayonnaise.

Prep time: 15 minutes, cook times: 15 minutes. Makes 6 servings.

Fruits Spread for Cheese

Cranberry, Raspberry, Ginseng & Star Anise

Ingredients:

• 320 g of Brie or Camembert cheese
• 16 won ton or egg roll skins
• One 60 ml jar of Cranberry, Raspberry, Ginseng & Star Anise Fruit Spread for Cheese
• 30 ml of hazulnut oil
• 20 g de watercress leaves (or other tender greens)
• Best quality, unrefined salt
• Olive oil

Preparation:

1. Thaw the won ton skins on the counter for a few hours.
2. Heat up some oil to 325 °F in a deep fryer and fry 4 won ton skins at a time.
3. Cook until golden brown, keeping skins straight by pressing down on them with a slotted spatula.
4. Place fried won ton skins on absorbent paper to drain off excess oil.
5. Salt immediately. Repeat with the remaining won ton skins. Set aside.
6. Presentation :
7. Place four fried won ton on a baking sheet. On each one, put 20 g of Camembert cheese and about 3 g of spreed.
8. Repeat to form four bundles of for layers each.
9. When done, bake in the oven at 375 °F for about 1 to 1-1/2 minutes or until the cheese is slightly melted and easily blends with the spread.
10. Place each bundle on a large plate and top with a small bunch of watercress.
11. Trace a line of olive oil on each plate.
12. For extra effect, add an espresso spoon of spread on the plate.

Avocado – Spinach Dip

Ingredients:

• 1 cup – fresh spinach
• 1/2 cup – diced avocado
• ¼ cup – reduced-fat sour cream
• 2 tbsp – chopped red onion
• 1 – 1 ½ tsp fresh lime juice
• 1 – 1 ½ tsp chopped seeded jalapeno pepper
• ½ large garlic clove
• ¼ tsp – salt
• 1/8 tsp – ground black peper
• Hot sauce

Directions:

1. Process spinach, avocado, sour cream, red onion, lime juice, jalapeno pepper, garlic, salt black pepper, hot sauce in a food processor until smooth.
2. Scrape dip into a serving bowl, cover with plastic wrap
3. Refrigerate until chilled, at least one hour.

Calories: 56, fat – 5 g, saturated fat – 1 g, sodium – 162 mg, carbohydrate – 3 g, fibre 2 g, protein – 1 g. Servings : 4.

Cheesy Rice in Carrot Casserole

Ingredients:

• 1 cup (250g) of rice
• 1 cup of water
• 1 1/2 cups of grated carrot
• 1 cup of grated Cheddar Cheese
• 1/2 cup of Salad dressing
• 1/3 cup of milk
• 1 egg, beaten
• 1 green onion, sliced
• 1/2 tsp salt
• Chopped fresh parsley

Directions:

1. Prepare rice with water as usual
2. Heat oven to 350F (180C)
3. Combine all ingredients mixing lightly
4. Pour into 4 cups(1L) greased casserole; cover and bake for 40 minutes
5. Sprinkle with parsley before serving.

Makes 6 servings. Nutrition information per serving: Calories 260, Carbohydrates 22g, Dietary fibre 1g, Fat – 16g, Protein 8g.

Grilled Asparagus, Black Quinoa, Avocado Carpaccio

Ingredients:

• 2 bunches of asparagus (stem cut, peeled, grilled)
• 2 tsp each, cooked red and black quinoa
• 2 avocados (thinly sliced)
• 12 sliced baked rhubarb tossed with honey
• Rhubarb slaw:
• 1 stalk rhubarb
• ½ red onion
• 1 cucumber
• 1 tomato
• 1 carrot
• 1 tbsp olive oil
• ½ cup chopped tarragon
• Rhubarb miso mustard:
• 1 tbsp rhubarb puree
• 1 tsp Dijon mustard
• 1 tsp white miso

Directions:

1. Cook quinoa in salted boiling water for 18 minutes
2. Lay on tray to cool
3. Avocado: Slice avocado thinly, lay on parchment paper
4. Rhubarb Slaw: Julienne all vegetables, season with olive oil and herbs
5. Rhubarb Mustard: Mix all ingredients and set aside
6. Baked rhubarb: Cut into small pieces toss with honey then lay on baking sheet and bake at 330 degrees F.

Calories: 271, fat – 15 g, saturated fat – 2 g, sodium – 100 mg, carbohydrate – 34 g, fibre – 8 g, protein – 5 g. Servings : 4.

Crème de légumes

Ingredients:

• 3 tbsp. butter
• 2 chopped leeks (white part only)
• 1 med. onion, chopped
• 2 med. potatoes, cubed
• 2 lg. carrots, sliced
• 1 1/2 tsp. salt
• 1/4 tsp. pepper
• 6 c. water
• 1 cube chicken bouillon
• 1/4 c. uncooked rice
• 14 asparagus tips, 1 inch pieces
• 1 lb. fresh spinach, torn
• 2 c. milk, heated
• 3/4 c. heavy cream

Preparation:

1. Melt butter in large pot.
2. Saute onion and leek until tender, about 15 minutes.
3. Add potatoes, carrots, salt, pepper and water.
4. Dilute chicken bouillon in 1/2 cup boiling water and add to pot.
5. Bring to a boil, turn down heat, cover and simmer 15 minutes.
6. Add rice, cover and simmer 20 minutes.
7. Add asparagus, simmer 10 minutes, then add spinach and simmer 5 minutes or until all vegetables are tender.
8. Add warm milk, while stirring.
9. Season to taste and while still stirring, add cream.  Heat thoroughly without bringing to a boil.
10. Serve immediately.

Pumpkin Cake

Curcurbitacae are easy to cook and can be enjoyed year-round.

Ingredients:

• 750 ml (3 cups) flour
• 250 ml (1 cup) vegetable shortening
• 10 ml (2 tsp) baking soda
• 250 ml (1 cup) brown sugar)
• 3 ml (1/2 tsp) salt
• 750 ml (3 cups) pumpkin puree
• 15 ml (1tbs) cinnamon
• Two eggs
• 5 ml (1 tsp) ground cloves

Preparation:

1. Mix together the dry ingredients and set them aside
2. Beat together the vegetable shortening, cinnamon and eggs until creamy
3. Continue beating the mixture while slowly adding alternately the dry ingredients and the pumpkin puree
4. Pour the mixture into a greased lasagna dish
5. Bake on the middle rack of a 325 F oven for 30 to 40 minutes.

Reach & Creamy Mashed Cauliflower

Ingredients:

• 1 1/2 quarts (1,5 l) of water
• One medium head cauliflower, separated into florets (about five cups of 1,25 l)
• One clove of garlic, peeled (optional)
• ¼ cup (50ml) of mayonnaise
• ¼ tsp of salt
• 1 tbsp of choppêd fresh basil leaves (optional)

Cooking :

1. In 3-quart (3 l) saucepot, bring water to a boil.
2. Add cauliflower and garlic and cook covered 15 minutes or until florets are tender; drain.
3. In food processor or blender, process cauliflower and garlic, with mayonnaise and salt until creamy, scraping down sides as needed. Stir in basil and serve immediately.

Preparation time: five minutes, cook time 15 minutes. Makes five servings.

Cole Slaw

Ingredients:

• 2 med. heads cabbage, finely shredded (may add some purple cabbage forcolor)
• 2 med. white or purple onions, chopped
• 4 scallions, finely sliced
• 2 tsp. salt\1/3 c. sugar
• 1 tsp. dry mustard
• 1/2 c. cider vinegar
• 3/4 c. vegetable oil
• Freshly ground black pepper to taste
• 4 heaping tbsp. light nonfat mayonnaise or salad dressing

Cooking:

1. Sprinkle cabbage with salt and let drain in a colander about 2 hours, squeezing as much water out as possible before continuing. May drain overnight if desired.
2. Add onions.
3. In a small bowl mix remaining ingredients and stir into cabbage mixture.
4. Adjust seasonings if needed by adding a bit of sugar first and, if necessary, more salt.
5. Cover and refrigerate until ready to serve.

Serves 8-10.

Creamy Tomato Soup

Ingredients:

• 1 tbsp olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 16 cherry tomatoes
• 1 can of crushed tomatoes
• 2 tbsp of heavy cream
• 1 cup of chopped fresh basil
• ½ tsp of salt
• ¼ tsp of white pepper
• 1 tbsp of chopped chives

Directions:

1. Roast tomatoes and basil in oven at 400 degrees F for 30 minutes.
2. Heat olive oil in a large stock pot over medium heat.
3. Add onions and cook until translucent, about 3 minutes.
4. Add garlic and cook for another minute.
5. Add tomatoes and bring to a boil.
6. Reduce heat and simmer, stirring occasionally, approximately 15 minutes.
7. Remove from heat and cool slightly.
8. Working in two batches, puree the soup on high in a blender until very smooth and the return it to the pot.
9. Once all of the soup is blended, stir in cream, salt and pepper.
10. Garnish with chives and serve.

Calories: 143, fat – 4 g, saturated fat – 2 g, sodium – 389 mg, carbohydrate – 25 g, fibre – 8g, protein – 6g. Servings : 4.

Hunter Cabbage Stew

Ingredients:

• 8 lb. cabbage
• 2 lg. onions
• 1 lb. bag sauerkraut
• 2 (15 oz.) cans Sea Side dry butter beans
• 1 lb. fresh kielbasa

Preparation:

1. Cabbage grated coarse chop. Fill 8 quart pot halfway with cabbage.
2. Add water until it is even with cabbage and gradually add cabbage as it cooks down, once its cooked down add chopped onions and 1 bag of sauerkraut.
3. Fry fresh kielbasi until brown.
4. Drain grease from frying pan.
5. Add 2 tablespoons of cabbage and swirl around pan to get flavor and color.
6. Add 2 cans of butter beans cut kielbasi into slices and mix.
7. Add pepper to taste.

Chocolate and Coffee

Chocolate and Coffee

Why chocolate isn’t verboten – the answer lies in the cocoa butter; which soothes like olive oil

We have Christopher Columbus to thank for introducing cocoa beans to the European palate in the 15th century. But it fell to several American medical researchers recently to reveal that indulging a chocolate habit may be a reasonably healthy thing to do. Not that anyone is recommending that you substitute chocolate for fruits and vegetables, but when it comes to your heart’s health, certain types of chocolate seem to have the same salutary effect as olive oil.

This is surprising since chocolate is high in saturated fatty acids, which normally boost blood cholesterol levels sharply, clogging arteries and paving the way for heart attacks. But chocolate is made of cocoa butter, a saturated fatty acid unusual for its large amounts of stearic acid. When stearic acid enter the digestive system, it is converted by the liver to oleic acid, a substance that is also found in olive and canola oils and that has no ill effects on blood cholesterol levels.

In a study by Dr. Penny Kri-Etherton of Pennsylvania State University, conducted in the early 1990s, subjects who followed a diet rich in cocoa butter saw no rise in their blood cholesterol levels; the same results were observed in participants on a diet heavy with olive oil. But a group with a diet rich in dairy butter experienced clear increases in its cholesterol readings.

Cocoa Beans

Dark chocolate is healthier than milk chocolate because milk includes not only cocoa butter but also milk-based butterfat. Some chocolate products like cocoa mixes and candy bar coatings may also use tropical oils like coconut and palm oil, which also boost cholesterol counts. But if you’re eating dark chocolate, two or three chocolate bars a week pose no real heart risk, according to researcher Scott Grundy of the University of Texas Southwestern Medical Center, where much of the chocolate study is taking place.

Another Cup of Coffee Please

Cup of coffee: Studies show that a little caffeine in the morning poses no offense

Coffee may not have the medicinal power of green tea, but for most people it gets a relatively clean bill of health. A recent study by researchers at the Harvard University School of Public Health found no significant increase in the risk of heart disease or stroke among men who drank up to four cups of coffee a day.

Since this bverage is high in caffeine, and caffeine boosts heart rates and raises blood pressure, scientists had worried that coffee drinking might contribute to higher rates of heart disease. A smaller, earlier study had suggested just that, but the concern now seems alleviated, both by the Harvard research and a second study by the Kaiser permanent health care organization in California.

This is not to say that there aren’t physical effects to coffee drinking. Small amounts of caffeine spur brain cells, helping to improve concentration and reaction time and to relieve drowsiness and fatigue. But too much caffeine can often lead to irritability and restlessness and the inability to sleep. Caffeine also stimulates more frequent urination, as any coffee drinker knows. Bur earlier suspicions that coffee might be linked to bladder cancer have been dispelled by recent research.

Still, not everyone can drink coffee with impunity. Pregnant women raise their risk of miscarriage 22 percent with just one eight-ounce cup of coffee daily. Caffeine also is likely to cause various “withdrawal” effects, such as headaches or depression, among those attempting to break their coffee habit. But figure this one: According to surveys of women over 60 in Washtenaw County, Michigan, 62 percent of those who drank at least one cup of coffee a day reported being sexually active, compared with only 37,5 percent of the coffee teetotalers.

Today’s Jive about Java

In a survey conducted by the National Coffee association, the following percentage of Americans agreed with these statements:

• The amount of coffee I am drinking now is about right for me 86%.
• It is an affordable luxury – 60%.
• Drinking coffee is a nice way to relax – 52%.
• Compared to other beverages, you buy and drink away from home, coffee is something of a good value – 56%.
• This beverage is becoming more popular among people like me – 55%.
• I feel better about drinking this beverage than I used to – 53%.
• I feel decaffeinated coffee is a better choice for health-conscious people like me – 52%.
• The variety of coffees now has really added excitement to drinking coffee – 50%.
• Coffee helps me get things done – 39%.
• I am likely to drink more decaffeinated coffee in the coming year – 30%.
• I am concerned about the amount I currently drink – 24%.

Candy’s Dirty Dozen

Even the smallest of these sweets contained 14 grams of saturated fats. One box or bar of Candy contains (amount, calories, saturated fat, fat, sugar):

• KitKat – 3.4 oz; 500; 18 g; 26 g; 40 g.
• Almond Joy, king size – 3.2 oz; 460; 16 g; 26 g; 34 g.
• Nestle’s Crunch – 3.5 oz; 500; 14 g; 16 g; 40 g.
• Reese’s Pieces – 2.7 oz; 370; 14 g; 16 g; 40 g.
• Whoppers – 2.8 oz; 368; 13 g; 16 g; 45 g.
• Goobers – 3.5 oz; 528; 12 g; 34 g; 41 g.
• Butterfinger Bite Size – 4.0 oz; 532; 11 g; 20 g; 76 g.
• Sno-Caps – 3.1 oz; 418; 11 g; 18 g; 51 g.
• Raisinets – 3.5 oz; 440; 10g, 18 g; 62 g.
• Milk Duds – 3.0 oz; 368; 10 g; 13 g; 30 g.
• M & M’s Plain – 2.6 oz; 360; 9 g; 15 g; 48 g.
• Reese’s Peanut Butter Cups – 1.6 oz; 240; 6 g; 14 g; 19 g.
• (Source – Industrial manufacturers).

Bottled Water

Why Bother with Bottled Water

What you are getting for your money

Bottled water has become a major presence in the United States.Sales have shot up over 400 percent in the last 15 years. Billions of dollars are spent on bottled water annually. There are over 700 different regional brands and almost 100 imported brands available around the country, and Americans now guzzle billions of gallons of the stuff each year. Why do son many spend so much for something they can get from the tap for pennies?

It is mostly a matter of taste. A majority of those surveyed by the International Bottled Water Association said that they consumed bottled water because it tastes better then tap water, a difference mostly attributable to different disinfecting agents. Most tap water is purified with chlorine, but the majority of bottled water is disinfected with ozone, which leaves no aftertaste or smell. Differing levels of minerals and sodium also affect the taste.

Others in the pool cited concerns about the quality of tap water, a legitimate fear in areas where municipal water purification is primitive or mismanaged and may have suffered contamination. Doctors also sometimes recommend bottled water to pregnant women and children when the local water supply has high nitrate levels.

Otherwise, bottled water is no healthier than tap water. Most health claims by bottled water distributors are really claims for the healthiness of bottled water as an alternative to soft drinks. So if water is your flavor, remember this: A recent study by the American Water Works Association says if you drink the recommended eight glasses of water a day, 1,000 gallons will provide an adequate supply for the next five years.

Photo by Elena

A Clear Definition of Water

It used to be that, depending on where you were, spring water could mean anything from water imported from the Swiss Alps to purified tap water. The Food and Drug Administration in 1994 whittled that definition down to one meaning in a set of regulations that defined standards for most types of bottled water. Carbonated water, soda water, tonic water, and seltzer water are considered soft drinks and so are regulated separately.

• Artesian Well Water: Water drawn from a well where the aquifer (a water-bearing rock formation) is above the level of the natural water table,
• Distilled Water: Water that has been vaporized and then condensed to remove minerals.
• Mineral Water: Water collected at a borehole or spring originating from a geologically and physically protected underground water source.
• Purified water: Water that has been either distilled, deionized, or passed through membrane filters to remove particles in a process called reversed osmosis.
• Spring Water: Water collected as it flows naturally to the surface from a spring or from a borehole to the underground source of the spring.
• Well Water: Water collected from a hole drilled to tap an aquifer.