1 1/4 cup any mix of fresh berries
2 oz white chocolate chips
1/4 cup heavy cream
Put fresh berries onto a baking sheet and stick it in the freezer until just coated with frost. This will get them nice and cold to complement the warm chocolate sauce.
Put white chocolate chips and cream into the top of a double boiler.
Fill bottom of double boiler with water and put on medium-high heat; bring water to a boil, turn heat down to simmer, and set the top of the double boiler insert into the bottom.
Stir the chocolate and cream together while sitting on the hot water. Keep stirring until chocolate is melted into the cream and becomes a smooth sauce.
Put the cold berries into two dessert bowls and pour the warm white chocolate sauce over the top.
Serve immediately.
This makes 2 snacks.
Thursday, January 31, 2013
Healthy Snacking Double Cheese Whole Wheat Breadsticks
1/2 cup grated Parmesan cheese
1/4 cup finely shredded Cheddar cheese
1/2 tsp Italian seasoning
1/2 tsp garlic powder
1/8 tsp onion powder
1 (1 lb) loaf frozen whole wheat bread dough, thawed
1/4 cup butter, melted
Kosher salt, optional
Preheat oven to 400 degrees and grease a baking sheet.
In a shallow bowl, combine the cheeses and the seasonings; set aside.
Divide dough into 16 even pieces.
With your hands, roll each piece into a thin 'stick' about 6 inches long. Repeat for each dough piece.
Dip each stick into the melted butter, then roll through the cheese and seasoning mixture and place on prepared baking sheet, each about 2 inches apart; let the dough 'rest' for 10 minutes before baking.
Bake in preheated oven for 10 to 12 minutes or until lightly golden brown.
Remove and sprinkle immediately with Kosher salt if desired, then slide off onto a cooling rack to cool before eating.
Serve with hot cheese or hot mustard dips if desired.
You'll get several dozen breadsticks depending on how thin you roll the dough.
1/4 cup finely shredded Cheddar cheese
1/2 tsp Italian seasoning
1/2 tsp garlic powder
1/8 tsp onion powder
1 (1 lb) loaf frozen whole wheat bread dough, thawed
1/4 cup butter, melted
Kosher salt, optional
Preheat oven to 400 degrees and grease a baking sheet.
In a shallow bowl, combine the cheeses and the seasonings; set aside.
Divide dough into 16 even pieces.
With your hands, roll each piece into a thin 'stick' about 6 inches long. Repeat for each dough piece.
Dip each stick into the melted butter, then roll through the cheese and seasoning mixture and place on prepared baking sheet, each about 2 inches apart; let the dough 'rest' for 10 minutes before baking.
Bake in preheated oven for 10 to 12 minutes or until lightly golden brown.
Remove and sprinkle immediately with Kosher salt if desired, then slide off onto a cooling rack to cool before eating.
Serve with hot cheese or hot mustard dips if desired.
You'll get several dozen breadsticks depending on how thin you roll the dough.
Handy Tips For Healthier Snacking
Keep Healthier Snacks On Hand For Those Midnight Cravings
We all know it’s not good to eat right before bed or late at night. This type of behavior can throw off our sleep and put any diet out of whack in no time. However, there are ways to bend the rules a bit as long as we have a plan and a supply of healthy snacks on hand at all hours of the day or night. So, what are some healthy snacks that will satisfy our snack attack, yet not break our diet and keep us up all night? Let's take a look at a few healthier late night snacks.
Keep Fruit Handy
Fruit is an easy, healthy way to satisfy your hunger without blowing your diet. Apple slices with peanut butter, a bowl of grapes or berries, bananas, or orange slices are a few ideas that you can keep on hand in case of the late night munchies. Besides being healthy, slowly nibbling on fruit that's juicy, crunchy, rich, or just plain sweet satisfies our urge to chew, which is often what's causing our craving to begin with. We're not so much hungry as just wanting to satisfy our need to nibble.
Veggies Any Time
Although veggies don't seem like the thing you would crave late at night, they are a definite must to help satisfy your urge to snack without blowing your diet. Vegetables are low in fat and calories and are full of vitamins which are excellent for your overall health. Carrots, celery sticks, cauliflower, cucumber slices, or even radishes can help maintain your diet and still fulfill those cravings. A tiny bit of dip or salad dressing will help make the veggies more desirable. Again, it is often the chewing urge that gets us up out of bed and standing at the refrigerator. Be sure to have lots and lots of cut up, ready to eat, fresh veggies and you'll be back in bed before you know it, and without busting your diet wide open, or having stuffed yourself too full to sleep.
Pop Goes the Snack
A small bowl of popcorn can help to satisfy the need to snack, both filling your tummy and giving you something to crunch. Be mindful of the toppings, as this is sometimes where the diet goes astray. Instead of buttery toppings, try a sprinkle of grated cheese, herbs, or seasonings. If you like a sweet snack at night, try a sprinkle of cinnamon, allspice, or nutmeg to create a sweet, satisfying taste. Popcorn itself is low in calories and high in fiber. Again, beware of the brand of popcorn and the ingredients listed. Choose the most natural popcorn you can, then you decide on which healthier toppings to add.
Go Nuts
Nuts are a great snack because a small amount will give you that 'full' feeling. That is because of the fat, which is needed in all diets to give your tummy the signal that it's full. In the case of nuts, the fat is healthy for you, so you get the good nutrients and the satisfaction. This is especially important at night when you want to eat a small amount of food but still feel full so you can get to sleep. Pecans, cashews, almonds, walnuts, or peanuts are powerhouses of nutrition to keep on hand at all times, night or day.
Drink Your Fill
Drinking something when you're hungry may not seem like it would satisfy your urge to snack, but a glass of milk or even water can sway those cravings and cause that sleepy, ready-for-bed feeling. Of course, you can add small amounts of food with your drink, such as a piece of cheese or a few whole wheat crackers. But, sometimes just a tummy filled with a soothing beverage is enough to drive those cravings away. Make smart beverage choices and see if you can put the munchies to rest before you dive into a snack that will ruin your diet, and possibly your night.
The key to satisfying the midnight munchies in a healthier manner is to be prepared. Keep healthier foods on hand that are easy to grab and nibble on when the cravings hit. Rather than grabbing that deep fried, oil saturated, sugary, or sodium laden junk food, keep a few of these healthier choices handy so when the urge to snack hits (and it will!) you'll have something to fend off the attack... in a healthier way. Snack happy!
Wednesday, January 30, 2013
Late Night Craving Double Cheese Baked Artichoke Dip
1 can or jar (14 oz size) artichoke hearts, drained and chopped
1/2 cup mayonnaise
1/2 cup light cream cheese, softened
1/2 tsp garlic salt
1/2 tsp black pepper
1 Tbsp chopped green onions
1 Tbsp chopped fresh parsley
1 cup shredded fresh Parmesan, divided
1 cup shredded fresh Mozzarella, divided
Preheat the oven to 350 degrees and get out a small casserole dish.
In a large bowl, put the artichokes, mayonnaise, cream cheese, garlic salt, black pepper, green onions, and parsley.
Add 1/2 cup Parmesan and 1/2 cup Mozzarella to the bowl and stir together until everything is well combined.
Turn mixture out into the casserole dish.
Sprinkle the remaining cheeses evenly over the top.
Bake in preheated oven (uncovered) for 25 to 30 minutes or until bubbling hot and golden brown around the edges and on top.
Serve warm with pita points, crackers, or celery and carrot sticks.
1/2 cup mayonnaise
1/2 cup light cream cheese, softened
1/2 tsp garlic salt
1/2 tsp black pepper
1 Tbsp chopped green onions
1 Tbsp chopped fresh parsley
1 cup shredded fresh Parmesan, divided
1 cup shredded fresh Mozzarella, divided
Preheat the oven to 350 degrees and get out a small casserole dish.
In a large bowl, put the artichokes, mayonnaise, cream cheese, garlic salt, black pepper, green onions, and parsley.
Add 1/2 cup Parmesan and 1/2 cup Mozzarella to the bowl and stir together until everything is well combined.
Turn mixture out into the casserole dish.
Sprinkle the remaining cheeses evenly over the top.
Bake in preheated oven (uncovered) for 25 to 30 minutes or until bubbling hot and golden brown around the edges and on top.
Serve warm with pita points, crackers, or celery and carrot sticks.
Late Night Craving Curried Cabbage Soup
1 medium size head cabbage, cut into shreds
2 onions, diced
2 green bell peppers, chopped
2 stalks celery, chopped
1 (28 oz) can diced tomatoes
2 (15 oz) cans broth, chicken, veggie, or beef
1/2 Tbsp curry powder, more or less to taste
Kosher salt and pepper to taste
Put all ingredients in a large soup pot, stir, and bring to a boil, cover and reduce heat to low; simmer for 15 to 20 minutes or until vegetables are tender.
Serve hot.
Will serve 2.
This makes a soup to satisfy any late night cravings, and you can eat as much as you want because it's so healthy.
2 onions, diced
2 green bell peppers, chopped
2 stalks celery, chopped
1 (28 oz) can diced tomatoes
2 (15 oz) cans broth, chicken, veggie, or beef
1/2 Tbsp curry powder, more or less to taste
Kosher salt and pepper to taste
Put all ingredients in a large soup pot, stir, and bring to a boil, cover and reduce heat to low; simmer for 15 to 20 minutes or until vegetables are tender.
Serve hot.
Will serve 2.
This makes a soup to satisfy any late night cravings, and you can eat as much as you want because it's so healthy.
Sleep And Weight Loss
How Your Natural Biorhythms Turn Sleep Into Weight Loss
Our sleeping and waking pattern might be just as important as our eating pattern when it comes to weight gain or loss. If we were out in a natural environment, we would wake with the sun, which triggers our hunger. We would then hunt or gather the food we need to survive. When the sun sets, and we can no longer see our food sources, we curl up in a dark cave and sleep until the sun once again comes shining in.
Unfortunately, this natural waking/sleeping process no longer happens for most of us, leaving our biorhythms all jumbled up. And, when our biorhythms are jumbled around, our sleep is disturbed. And, when our sleep is disturbed, weight gain may occur. Along with this, most of us are no longer hunting or gathering our food, either. Our biorhythms and our eating habits are working against us. How can we fix this without moving into a cave and eating off the land?
The Sleep Scenario
There is no magic to the science of sleep and weight gain. If you get enough sleep, you will feel better and function better. The scenario is not hard to figure out. If you drag yourself out of bed late and dead tired from lack of sleep, chances are breakfast will be bypassed, you won't pack a healthy lunch or snacks for later in the day, and you'll skip the gym or your walk after work. It's that simple. The day will start out with a doughnut and coffee. Lunch will be whatever you can scrounge out of the snack machine, and that birthday cake in the office lunchroom will be missing one more piece come 3 o'clock. You just completed another day of unhealthy eating because you didn't sleep well.
If, however, you get a good night's sleep, rise early feeling awake and aware, you'll have time (and energy) to grab a healthy breakfast. While you're in the kitchen, you'll put together a few snacks for the day and even a good lunch. You can skip the snack machine and pass on the cake. And, because you're well rested and well fed, you'll have the energy and desire to finish the day with a brisk walk or some time at the gym.
The Sleep Science
You'll notice two terms more and more often now when reading about the connection between sleep deprivation and weight gain. The hormones 'ghrelin' and 'leptin' have become well known and well documented as having a significant effect on weight gain due to lack of sleep. How do these hormones work? Simply put, ghrelin is involved in telling us we're hungry, while leptin helps tell us when we're full.
Recent studies in subjects deprived of sleep for just two nights show a significant drop in leptin levels (weakening the 'full' signal), while ghrelin levels rose (strengthening the 'hungry' signal.) Imagine if you are sleep deprived for weeks, months, or even years how these hormones would affect your eating habits.
Another hormone which plays a part in the connection between sleep and weight is the stress hormone, cortisol. In studies where subjects are deprived of sleep, cortisol levels rise, which the body reads as a threat to survival, translating into 'time to store fat.'
And, yet another hormone comes into play; this time the feel-good hormone, dopamine. This hormone is produced in the brain when fat-rich and sugary foods are ingested. Studies show that people who severely limit fat and sugar from their diet can suffer anxiety, nervousness, and irritation. When healthy fat and slow-burning carbs are reintroduced, the subjects experience a drop in anxiety, nervousness, sleeplessness, and they generally feel better. Craving foods that trigger dopamine production just makes sense, especially at night. But, it also thickens waistlines.
Even without testing for these hormone levels at all, we can still find studies that prove a connection between lack of sleep and weight gain. In one such study, the subjects were found to eat around 400 more calories per day when they slept only 4 hours a night as opposed to when they slept 7 or 8 hours a night.
With studies being conducted all the time, we're learning more about how our natural biorhythms are skewed by sleep habits, and how when this happens, we set ourselves up for unhealthy weight gain. Between snacking out of boredom when we're up late, to hormone confusion, to craving foods that turn to fat, it helps to understand how we gain weight. Healthy sleep patterns lead to healthy biorhythms which lead to healthy eating. All this combined could very well lead to weight loss. It may be just the right time to give a good night's rest a try for your health.
Tuesday, January 29, 2013
Lean And Tasty Cucumber Greek Yogurt Dip
2 small fresh cucumbers
1 cup Greek yogurt
1/8 tsp garlic powder
salt and pepper to taste
Scrub the cucumbers, slice lengthwise and scrape out seeds with a spoon, discarding the seeds.
Coarse chop the cucumbers and put in food processor.
Add the remaining ingredients and pulse until well blended.
Spoon into a bowl and cover with plastic. Refrigerate for 30 minutes.
Serve with pita chips or fresh raw vegetables as a dip.
1 cup Greek yogurt
1/8 tsp garlic powder
salt and pepper to taste
Scrub the cucumbers, slice lengthwise and scrape out seeds with a spoon, discarding the seeds.
Coarse chop the cucumbers and put in food processor.
Add the remaining ingredients and pulse until well blended.
Spoon into a bowl and cover with plastic. Refrigerate for 30 minutes.
Serve with pita chips or fresh raw vegetables as a dip.
Low Fat Crunchy Honey Oat Fruit And Nut Snack
1/2 cup butter
1/3 cup honey
1/4 cup packed brown sugar
1 tsp ground cinnamon
1/2 tsp salt
3 cups square-shape oat cereal
1 1/2 cups old-fashioned oats
1 cup chopped nuts, whatever you like
1/2 cup dried cranberries
1/2 cup raisins
Preheat oven to 250 degrees.
In a saucepan, combine the butter, honey, brown sugar, cinnamon, and salt, stir and cook over low heat until the butter is melted and the sugar is dissolved; remove and set aside.
In a large bowl, toss together the cereal, oats, and nuts.
Drizzle heated mixture over and toss again until combined well.
Dump out onto a large baking sheet.
Bake in preheated oven for 45 to 55 minutes, stirring around every 15 minutes.
Remove and let cool at room temperature, tossing a few times.
Dump the cooled mixture into a large bowl, add the cranberries and raisins and toss well.
Immediately serve or store in an airtight container.
1/3 cup honey
1/4 cup packed brown sugar
1 tsp ground cinnamon
1/2 tsp salt
3 cups square-shape oat cereal
1 1/2 cups old-fashioned oats
1 cup chopped nuts, whatever you like
1/2 cup dried cranberries
1/2 cup raisins
Preheat oven to 250 degrees.
In a saucepan, combine the butter, honey, brown sugar, cinnamon, and salt, stir and cook over low heat until the butter is melted and the sugar is dissolved; remove and set aside.
In a large bowl, toss together the cereal, oats, and nuts.
Drizzle heated mixture over and toss again until combined well.
Dump out onto a large baking sheet.
Bake in preheated oven for 45 to 55 minutes, stirring around every 15 minutes.
Remove and let cool at room temperature, tossing a few times.
Dump the cooled mixture into a large bowl, add the cranberries and raisins and toss well.
Immediately serve or store in an airtight container.
Tips On How To Minimize The Midnight Munchies
A growling stomach late at night is no fun. It’s nearly impossible to get to sleep, or stay asleep, when we're hungry. We trudge to the fridge and grab the easiest, and often the least healthy, snack we can find to satisfy our cravings. If this happens to you night after night, it can get old very quickly, and you may be ruining your diet in the process. Is there any possible way to avoid these cravings and stick to a healthier plan? Let's take a look.
This is extremely important if you want to break the cycle of late night snacking. Planning out your meals ahead of time and making the most of the meals you eat will make a huge difference. Most importantly, don’t skip meals. This will cause you to binge on other meals throughout the day because your body thinks it's starving. Start with breakfast. Eating breakfast is one of the most important meals of the day for several reasons. With a good healthy breakfast, we kick-start our body into the optimum metabolism. As the day wears on, schedule a light snack, then lunch, then another snack, then dinner, then another light snack. Keep with this schedule and your body will recognize the fact that you will continue to feed it so there is no need to dig into that leftover pie at midnight.
Getting yourself on an exercise routine will eliminate the urge to eat at odd times of the day. Exercise not only burns calories and helps you maintain a healthy lifestyle, but it also will help improve your metabolism. A slow metabolism can fool your body into thinking it needs more food. When you're exercising regularly, you are burning fat, building muscle, and letting your body know it has everything it needs so you won’t constantly feel hungry.
Many of us mistake dehydration for hunger. If you are craving food, pour yourself a big glass of water, sip it until it's gone, and then wait. Your brain will get the signal that you are operating at the proper hydration and that you are full at the same time. You can also try sipping herbal tea, especially if the cravings hit late at night. Many have properties that sooth and help you sleep. This will make it easier to move past the cravings.
It will be completely up to you to break the cycle and make a change if you want to stop eating late at night. Discipline is necessary in order to make a change in any habit that we form. Stop buying junk food, start planning your meals ahead of time, eat every 3 to 4 hours, and be sure to make the most of the meals you do eat. Don’t starve yourself. Get yourself on a routine and journal your progress. Do whatever works to get the ball rolling and form healthier eating habits.
There are a number of ways you can avoid the late night munchies. Do your research and plan healthy snacks ahead of time. That way, if you do wake up late at night at least you know you won’t be reaching for the junk food. Give yourself time to change your routine. Eventually, you will have scratched those midnight cravings from your daily routine and move toward a healthier lifestyle.
Regular Eating Schedule
This is extremely important if you want to break the cycle of late night snacking. Planning out your meals ahead of time and making the most of the meals you eat will make a huge difference. Most importantly, don’t skip meals. This will cause you to binge on other meals throughout the day because your body thinks it's starving. Start with breakfast. Eating breakfast is one of the most important meals of the day for several reasons. With a good healthy breakfast, we kick-start our body into the optimum metabolism. As the day wears on, schedule a light snack, then lunch, then another snack, then dinner, then another light snack. Keep with this schedule and your body will recognize the fact that you will continue to feed it so there is no need to dig into that leftover pie at midnight.
Exercise
Getting yourself on an exercise routine will eliminate the urge to eat at odd times of the day. Exercise not only burns calories and helps you maintain a healthy lifestyle, but it also will help improve your metabolism. A slow metabolism can fool your body into thinking it needs more food. When you're exercising regularly, you are burning fat, building muscle, and letting your body know it has everything it needs so you won’t constantly feel hungry.
Hydrate Yourself
Many of us mistake dehydration for hunger. If you are craving food, pour yourself a big glass of water, sip it until it's gone, and then wait. Your brain will get the signal that you are operating at the proper hydration and that you are full at the same time. You can also try sipping herbal tea, especially if the cravings hit late at night. Many have properties that sooth and help you sleep. This will make it easier to move past the cravings.
Commit
It will be completely up to you to break the cycle and make a change if you want to stop eating late at night. Discipline is necessary in order to make a change in any habit that we form. Stop buying junk food, start planning your meals ahead of time, eat every 3 to 4 hours, and be sure to make the most of the meals you do eat. Don’t starve yourself. Get yourself on a routine and journal your progress. Do whatever works to get the ball rolling and form healthier eating habits.
There are a number of ways you can avoid the late night munchies. Do your research and plan healthy snacks ahead of time. That way, if you do wake up late at night at least you know you won’t be reaching for the junk food. Give yourself time to change your routine. Eventually, you will have scratched those midnight cravings from your daily routine and move toward a healthier lifestyle.
Monday, January 28, 2013
Game Time Chilly Spinach Mushroom Veggie Dip
1 box (10 oz size) frozen chopped spinach, thawed and liquid squeezed out
1 1/2 cups sour cream
1 cup mayonnaise
1 cup finely chopped fresh mushrooms
3 green onions, chopped fine
Combine all the ingredients, mixing well, in a glass bowl.
Cover the bowl and refrigerate for at least 1 hour.
Eat cold with fresh veggies for dipping, such as celery, carrots, cauliflower, bell peppers, and tomatoes.
1 1/2 cups sour cream
1 cup mayonnaise
1 cup finely chopped fresh mushrooms
3 green onions, chopped fine
Combine all the ingredients, mixing well, in a glass bowl.
Cover the bowl and refrigerate for at least 1 hour.
Eat cold with fresh veggies for dipping, such as celery, carrots, cauliflower, bell peppers, and tomatoes.
Chicken Sausage Sliders
1/2 to 3/4 lb ground chicken breast
1 tsp black pepper
1 garlic clove, minced
1 Tbsp balsamic vinegar
1/2 cup grated fresh onion
1 tsp fennel seed, finely crushed and chopped
Mix together all the ingredients in a glass bowl; be sure it's blended but don't over-work the chicken or it will get tough.
Cover the bowl and refrigerate for 1 hour.
To prepare, divide the chicken mixture into 3 or 4 even sized patties.
Grill or put under broiler until cooked through.
Remove and serve on mini-buns, English muffins cut to size, or other rolls or bread.
Add condiments, tomato slices, lettuce, or whatever you like.
The balsamic vinegar and fennel seeds give the chicken a 'beef-and-pork-sausage' like flavor that we love, while still sticking with a healthy diet.
1 tsp black pepper
1 garlic clove, minced
1 Tbsp balsamic vinegar
1/2 cup grated fresh onion
1 tsp fennel seed, finely crushed and chopped
Mix together all the ingredients in a glass bowl; be sure it's blended but don't over-work the chicken or it will get tough.
Cover the bowl and refrigerate for 1 hour.
To prepare, divide the chicken mixture into 3 or 4 even sized patties.
Grill or put under broiler until cooked through.
Remove and serve on mini-buns, English muffins cut to size, or other rolls or bread.
Add condiments, tomato slices, lettuce, or whatever you like.
The balsamic vinegar and fennel seeds give the chicken a 'beef-and-pork-sausage' like flavor that we love, while still sticking with a healthy diet.
Easy Delicious Late Night Snack Ideas
It’s late. You’re awake. You're ready to eat. What will you grab? Due to the fact that it is late at night, I’m sure something easy and quick is the first thing on your mind. You don’t want to be standing over the stove cooking something, nor do you want to polish off a bag of chips and cookies. You want to get a delicious snack, devour it, and get back to bed with a full, happy tummy, but without the guilt of eating unhealthy food. So, what are a few snacks to keep nearby for an after-hours kitchen raid? Let's take a look at a few quick snacks that are also delicious.
This is actually a favorite at any time of day, but because of the ease of putting this snack together, we can put it in the favorite 'late night' category. Read the labels when you buy to find cheeses that are healthier, but still delicious. Cream cheese, string cheese, and even processed cheese can satisfy your snacking needs easily while staying on your diet. Also stock up on good, multi-grain and whole wheat crackers. A refrigerator full of a variety of cheeses and a cupboard full of boxes of good crackers can satisfy your midnight cravings in moments, sending you off to bed, full and happy.
You can keep apples handy at all times and just bite into them for a healthy, super-quick snack. Or, you can perk up this humble treat to satisfy your cravings even better. Enjoy this snack in a variety of ways, including spreading peanut butter on each slice, adding a dash of cinnamon to add a new level of flavor, or eat with yogurt or caramel dip. A surprisingly delicious and healthy snack that you might not think about right away is apples with cheese. A slice of apple topped with a sliver of good Cheddar cheese is a delight that will satisfy your cravings on several levels. The crunchy sweetness of the apple pairs with the satisfying fat and saltiness of the cheese to make this a healthier, filling midnight snack.
A bowl of popcorn will always satisfy the biggest cravings. It only takes a few minutes in the microwave to produce a perfect bowl of popcorn. But, be sure to watch out for very sugary or salty products. Choose the simplest popcorn you can find, then add the ingredients you can grab quickly that are still the healthiest. A sprinkle of grated Parmesan cheese, Cajun seasoning, pumpkin pie spices, cinnamon, or even a touch of brown sugar will result in a healthier version than the pre-flavored variety. It's quick, easy, and still on the healthier side.
If you prefer sugary treats, midnight snacking can be especially difficult. There aren't too many things that satisfy a sweet tooth without being a bad choice for a diet. Instead of digging into that bag of cookies or leftover Halloween candy, try a sweet treat that is not loaded with calories and fat. A gelatin treat satisfies a sweet tooth without guilt. Keep a big bowl of Jell-O or Jiggler snacks in the refrigerator and enjoy. Look for a variety of flavors and recipes to create new gelatin treats so you'll never get bored and will be able to satisfy your sweet tooth any time of the night.
If you enjoy pretzels and dip at your favorite eatery, it only makes sense to find a way to bring them home for your midnight snack attack. Surprisingly, pretzels are a low fat snack. Compare the label on most pretzels with regular potato chips and you'll be amazed how much healthier they are. But, you want the whole snacking experience to be enjoyable, right down to the dip. Stay away from the pre-packaged cheese and bean dips which are loaded with sugar. Instead, create a quick blend of mustard and yogurt for a healthier dipping choice. Low fat cream cheese with added seasonings is another option to create a pretzel and dip snack experience comparable to any pub.
Eating a handful of celery sticks is not exactly what we crave for a snack late at night, is it. Again, it's about taking a quick snack and making it delicious without destroying your diet in the process. Keep a bag of fresh, ready-to-eat vegetables in your refrigerator. The fun part comes with creating and pairing some exciting, but still healthier, dips. For some unusual choices, try smashing capers into cream cheese and filling celery sticks, or mix coarse ground mustard into Greek yogurt for a spicy dip for carrots or broccoli. Put a variety of herbs into a food processor along with Parmesan cheese, yogurt, or cream cheese. Black beans and salsa blended together makes an incredibly flavorful dip for a variety of veggies. Experiment until you create a nice selection of dips to keep your midnight snacking interesting, and healthy.
Whether you have a sweet tooth or crave salty snacks, you can be sure to find lots of ways to satisfy your cravings quickly, deliciously, and still more healthy. Don't fall into the trap of eating a bag of fatty foods, saturated in sugar or sodium, when you can create snacks that are so much better for you... and tastier, too.
Cheese and Crackers
This is actually a favorite at any time of day, but because of the ease of putting this snack together, we can put it in the favorite 'late night' category. Read the labels when you buy to find cheeses that are healthier, but still delicious. Cream cheese, string cheese, and even processed cheese can satisfy your snacking needs easily while staying on your diet. Also stock up on good, multi-grain and whole wheat crackers. A refrigerator full of a variety of cheeses and a cupboard full of boxes of good crackers can satisfy your midnight cravings in moments, sending you off to bed, full and happy.
Dressed Apple Slices
You can keep apples handy at all times and just bite into them for a healthy, super-quick snack. Or, you can perk up this humble treat to satisfy your cravings even better. Enjoy this snack in a variety of ways, including spreading peanut butter on each slice, adding a dash of cinnamon to add a new level of flavor, or eat with yogurt or caramel dip. A surprisingly delicious and healthy snack that you might not think about right away is apples with cheese. A slice of apple topped with a sliver of good Cheddar cheese is a delight that will satisfy your cravings on several levels. The crunchy sweetness of the apple pairs with the satisfying fat and saltiness of the cheese to make this a healthier, filling midnight snack.
Popcorn Perfection
A bowl of popcorn will always satisfy the biggest cravings. It only takes a few minutes in the microwave to produce a perfect bowl of popcorn. But, be sure to watch out for very sugary or salty products. Choose the simplest popcorn you can find, then add the ingredients you can grab quickly that are still the healthiest. A sprinkle of grated Parmesan cheese, Cajun seasoning, pumpkin pie spices, cinnamon, or even a touch of brown sugar will result in a healthier version than the pre-flavored variety. It's quick, easy, and still on the healthier side.
Room for Jell-O
If you prefer sugary treats, midnight snacking can be especially difficult. There aren't too many things that satisfy a sweet tooth without being a bad choice for a diet. Instead of digging into that bag of cookies or leftover Halloween candy, try a sweet treat that is not loaded with calories and fat. A gelatin treat satisfies a sweet tooth without guilt. Keep a big bowl of Jell-O or Jiggler snacks in the refrigerator and enjoy. Look for a variety of flavors and recipes to create new gelatin treats so you'll never get bored and will be able to satisfy your sweet tooth any time of the night.
Pub Pretzels
If you enjoy pretzels and dip at your favorite eatery, it only makes sense to find a way to bring them home for your midnight snack attack. Surprisingly, pretzels are a low fat snack. Compare the label on most pretzels with regular potato chips and you'll be amazed how much healthier they are. But, you want the whole snacking experience to be enjoyable, right down to the dip. Stay away from the pre-packaged cheese and bean dips which are loaded with sugar. Instead, create a quick blend of mustard and yogurt for a healthier dipping choice. Low fat cream cheese with added seasonings is another option to create a pretzel and dip snack experience comparable to any pub.
Delightful Dipped Veggies
Eating a handful of celery sticks is not exactly what we crave for a snack late at night, is it. Again, it's about taking a quick snack and making it delicious without destroying your diet in the process. Keep a bag of fresh, ready-to-eat vegetables in your refrigerator. The fun part comes with creating and pairing some exciting, but still healthier, dips. For some unusual choices, try smashing capers into cream cheese and filling celery sticks, or mix coarse ground mustard into Greek yogurt for a spicy dip for carrots or broccoli. Put a variety of herbs into a food processor along with Parmesan cheese, yogurt, or cream cheese. Black beans and salsa blended together makes an incredibly flavorful dip for a variety of veggies. Experiment until you create a nice selection of dips to keep your midnight snacking interesting, and healthy.
Whether you have a sweet tooth or crave salty snacks, you can be sure to find lots of ways to satisfy your cravings quickly, deliciously, and still more healthy. Don't fall into the trap of eating a bag of fatty foods, saturated in sugar or sodium, when you can create snacks that are so much better for you... and tastier, too.
Sunday, January 27, 2013
Gone Healthy Bananna Splits
2 large ripe bananas
8 watermelon 'scoops' (use ice cream scooper)
2 cups fresh blueberries
1/2 cup vanilla yogurt
1/4 cup chopped nuts (your choice)
Get out 4 bowls or banana split dishes.
Peel bananas and cut in half lengthwise, then in half crosswise.
Lay 2 pieces of the banana in a dish.
Put 2 'scoops' of watermelon on the banana, then scatter the blueberries over the banana, then spoon yogurt over and sprinkle chopped nuts on top.
Repeat for each dessert.
Will serve 4.
If you want more sweetness, drizzle a little honey over the yogurt.
8 watermelon 'scoops' (use ice cream scooper)
2 cups fresh blueberries
1/2 cup vanilla yogurt
1/4 cup chopped nuts (your choice)
Get out 4 bowls or banana split dishes.
Peel bananas and cut in half lengthwise, then in half crosswise.
Lay 2 pieces of the banana in a dish.
Put 2 'scoops' of watermelon on the banana, then scatter the blueberries over the banana, then spoon yogurt over and sprinkle chopped nuts on top.
Repeat for each dessert.
Will serve 4.
If you want more sweetness, drizzle a little honey over the yogurt.
Banana Peanut Butter Milk Shack
1 cup milk
1/2 cup vanilla yogurt
1 frozen banana, cut up
2 Tbsp peanut butter
Put all the ingredients in your blender and blend until smooth and creamy. You can add a dash of sugar if you like.
Pour into cold glasses.
Will serve 2.
1/2 cup vanilla yogurt
1 frozen banana, cut up
2 Tbsp peanut butter
Put all the ingredients in your blender and blend until smooth and creamy. You can add a dash of sugar if you like.
Pour into cold glasses.
Will serve 2.
Snacking Tips To Help You Stay On Your Diet
Change Habits To Reduce Late Night Snacking
When the midnight munchies strike, is it out of hunger or habit? After awhile, it can be hard to tell. Are you reaching for the snacks because you didn't eat enough during the day, or is there simply a well-worn path to the refrigerator that you continue to follow? Distinguishing the difference between a need for nutrition and a lapse into an old habit is important to eliminate those extra, and empty, calories at night. Let's take a look at some ideas for breaking the snacking habit.
Eat Early and Often
Get your motor, your metabolism, running as soon as you wake up and keep it going all day with healthy meals and snacks throughout the day. If you deny your body fuel all day with a restrictive diet, you'll receive gentle reminders around bedtime that you're hungry.
Protein Beats Carbs
Carb craving is one of the most common snack nuisances. When bedtime rolls around, the soothing call of carbs can be especially haunting. But the type of carbs we crave causes a spike in blood sugar, making it harder to relax and sleep. Protein makes you feel full, just like carbs. But, unlike carbs, there is no spike in blood sugar. A diet rich in protein has the result of retraining your body, and your brain, to quit relying on carbs to feel full.
Schedule a Snack
Just like dieting, snacking healthier requires planning. Rather than wait for the snack attack to hit just before bedtime, plan to nibble on something light and healthy about an hour before getting ready for bed. Don't let a craving lead you to bad snack decisions. If you have it ready and scheduled, you're in control.
Snack Portion Control
And, speaking of control, quit digging in that big bag of chips or cookies. If you must have a snack like this before bed, take a measured amount out to serve yourself. You'll be surprised how eating mindlessly out of a bag can add up to super-sized portions. Decide how many chips, cookies, or whatever you want to eat and put just that portion on your snack plate.
Stay Busy
Are you hungry or are you bored? Boredom can create a feeling like hunger. Boredom can also have you blazing a trail to the refrigerator simply out of habit. When it comes time to relax before bed, find an activity to keep your attention away from the snacks. Play games, pet the dog, brush the cat, take a walk, give yourself a manicure... anything that takes you away from the old snacking routine.
New Bed Time
If you find yourself sitting up late at night in front of the television with a bowl of ice cream, stop. Turn off the lights and go to bed. Many people who snack late at night do so because they get bored. As suggested above, keeping busy can help keep your mind, and your hands, off the snacks. However, just getting out of your chair and going to bed can solve the desire to snack, too. Simply put, if you usually go to bed at 11 o'clock, and routinely get a snack attack at 10 o'clock, move your bedtime up to 10 o'clock. It's worth a try to avoid the munchies and save your healthy diet.
Brush Teeth
This may sound silly, but it works. Brushing your teeth before your usual snack attack time actually interrupts your taste buds from craving food. Just think about eating a bowl of ice cream after you brush your teeth. Not very appetizing, is it? Brushing your teeth earlier in the evening also works to push bedtime up, another good way to avoid those cravings.
Much of our late night snacking originates from our routines, which can lead to bad eating habits. Turn those bad habits into good habits to eliminate mindless midnight snacking and eat healthier.
Saturday, January 26, 2013
Healthy Apple Orange Baked Compote
2 oranges
2 Tbsp honey
1/4 tsp ground cinnamon
1/4 tsp ground cloves
3 Granny Smith apples, peeled, cored and cut in 1/2 inch slices
1/4 cup raisins
1/4 cup chopped walnuts, divided
1/4 cup vanilla yogurt
Preheat the oven to 450 degrees. Get out small baking dish.
Zest one orange into a bowl; set aside.
Juice both oranges into a bowl; set aside.
To the bowl with the orange juice, add the honey, cinnamon, cloves, and half the orange zest and stir to combine well.
In a baking dish, arrange half the apple slices, then top with the raisins and 2 tablespoons of the walnuts. Evenly pour half the orange juice/honey/spice mixture on top.
Top with remaining apple slices and pour on the remaining half of the juice mixture.
Put the remaining walnuts in the bowl with the orange zest, toss to combine, then sprinkle over the top of the apples.
Cover baking dish with foil.
Bake in preheated oven for 25 to 30 minutes or until the apples are tender and the liquid is bubbling hot.
Remove and let sit for 5 minutes, then spoon into dessert bowls and top with whipped cream, whipped topping, or ice cream.
Will serve 4.
2 Tbsp honey
1/4 tsp ground cinnamon
1/4 tsp ground cloves
3 Granny Smith apples, peeled, cored and cut in 1/2 inch slices
1/4 cup raisins
1/4 cup chopped walnuts, divided
1/4 cup vanilla yogurt
Preheat the oven to 450 degrees. Get out small baking dish.
Zest one orange into a bowl; set aside.
Juice both oranges into a bowl; set aside.
To the bowl with the orange juice, add the honey, cinnamon, cloves, and half the orange zest and stir to combine well.
In a baking dish, arrange half the apple slices, then top with the raisins and 2 tablespoons of the walnuts. Evenly pour half the orange juice/honey/spice mixture on top.
Top with remaining apple slices and pour on the remaining half of the juice mixture.
Put the remaining walnuts in the bowl with the orange zest, toss to combine, then sprinkle over the top of the apples.
Cover baking dish with foil.
Bake in preheated oven for 25 to 30 minutes or until the apples are tender and the liquid is bubbling hot.
Remove and let sit for 5 minutes, then spoon into dessert bowls and top with whipped cream, whipped topping, or ice cream.
Will serve 4.
Almond And Cream Cheese Stuffed Olives
12 very large green olives, pitted
1/2 to 1 cup (more or less) cream cheese, softened
12 Whole roasted salted almonds
Set olives on a small plate. To make them stand up straight, cut just a tiny bit off the bottom.
Smash the cream cheese until soft and creamy.
Stuff the olives full with cream cheese.
Push an almond into the cream cheese in the olive until cream cheese scooshes out.
Serve immediately.
This is a salty, crunchy, creamy snack that satisfies the taste buds in many ways.
1/2 to 1 cup (more or less) cream cheese, softened
12 Whole roasted salted almonds
Set olives on a small plate. To make them stand up straight, cut just a tiny bit off the bottom.
Smash the cream cheese until soft and creamy.
Stuff the olives full with cream cheese.
Push an almond into the cream cheese in the olive until cream cheese scooshes out.
Serve immediately.
This is a salty, crunchy, creamy snack that satisfies the taste buds in many ways.
Help Calm The Craving Crazies
“Is there any pie leftover?” “Where's that last piece of birthday cake?” “I know I hid that Halloween candy somewhere.” “I bet some cheese dip would be great with these potato chips.” Sound familiar? Most of us at one time or other have experienced the midnight munchies. We're watching the end of the movie, almost ready to turn in, and all of a sudden we feel a mystical tug coming from the refrigerator or pantry. We don't know what it is exactly, or at least not yet. But we'll know it when we see it, or taste it. And, the more calories and fat, the more we'll want to snack on it. Let's learn a bit more about this crazy craving.
Are we hungry? Probably not. Chances are we've consumed enough calories throughout the day to meet our needs. What is probably happening is you are experiencing some late night cravings. What's the difference? Hunger is about a very basic need for food in your stomach. When your body has depleted the food in your stomach, blood sugar and insulin levels drop, and your brain says you need something to eat to function. Again, this is a very basic need on a very basic level. Hunger originates in the stomach; an empty stomach. Nothing complicated about being hungry.
The complications start with cravings. Cravings originate in the brain. The 'need' you feel to dive into that bag of chocolate candy or potato chips stems from several brain functions, none of which are survival, at least not any longer. Scientists know this because the foods we crave most often (think mac 'n cheese or chocolate) aren't loaded with the nutrients we need in modern times. The fact is, the snacks we crave are most often high in calories and rich in two elements – fat and sugar. These elements were needed in prehistoric times by our ancestors, the hunters and gatherers of the day. Chances are, you are not spending hours every day running down game to eat. Why then do we still crave fat and sugar?
Physiologically speaking, it's in our nature to snack, especially on foods that are rich in fat. When we snack on fatty foods, our brain receives a nod from the 'opioids' that have been released in the bloodstream, telling us that everything is going to be alright; another leftover from prehistoric days. If we had our fill of fatty foods, we knew we would survive the night. Today, when we enjoy our fatty snacks, our brain still processes the same message letting us know that everything is going to be fantastic! Our brain receives a message of pleasure and elation from these types of foods. This is a physiological response caused by the feel-good hormones released from these fat-rich foods.
Then we have the complicated science of psychology. Foods, especially those foods that are high in calories, fat, carbs, and sugar, give us the feeling of pleasure and satisfaction through our memory banks. We're given a cookie when we're still in our highchair. Eating the cookie causes the feel-good hormones to kick in, resulting in a pleasant state of being. We feel happy. We want another cookie so we can get that feeling again. We've got a double whammy of our brain receiving a chemical infusion of pleasure along with our intelligence connecting the dots between the cookie and the happy feeling. Two strong forces to deal with when it comes to controlling our eating habits.
With all this powerful brain stuff going on, how can anyone resist the urge to snack? We know a plate of celery sticks without the bleu cheese dip is just not going to cut it. We know a water cracker without cheese and sausage on top is a waste of time. We know that strawberry will be a disappointment if it's not dipped in chocolate. So, how can we fight the unhealthy or diet-sabotaging nighttime snack attacks?
Studies in recent years have now shown that in order to stay away from unhealthy cravings, a person must enjoy a limited amount of the foods they crave. What these studies have found is that people who, for instance, completely refuse to eat any chocolate, crave more chocolate more often than people who enjoy a small portion of chocolate on a regular basis. A large percentage of the people in these studies who eliminate the chocolate entirely from their diet, end up eating more chocolate over time than the person who enjoys a piece from time to time. The more you restrict a food and repress the desire for it, the more you may crave it. In other words, give your brain what it craves once in a while and it will quit bugging you every night.
We have long known that cravings originate in the brain, not in the stomach. Now, science is catching up with this knowledge and studying it more closely than ever before. We know why we crave what we crave, and now we know how to handle the cravings. Give your brain small doses of the feel-good hormones and the message that you are not going to starve by planning snacks that satisfy your cravings. When not addressed properly, cravings can be much like a song stuck in your head. The good news is, if you understand what drives the craving, and why, you can get that snacking-song out of your head so you can stick to your healthy diet, and finally go to sleep!
Hunger Basics
Are we hungry? Probably not. Chances are we've consumed enough calories throughout the day to meet our needs. What is probably happening is you are experiencing some late night cravings. What's the difference? Hunger is about a very basic need for food in your stomach. When your body has depleted the food in your stomach, blood sugar and insulin levels drop, and your brain says you need something to eat to function. Again, this is a very basic need on a very basic level. Hunger originates in the stomach; an empty stomach. Nothing complicated about being hungry.
Craving Complications
The complications start with cravings. Cravings originate in the brain. The 'need' you feel to dive into that bag of chocolate candy or potato chips stems from several brain functions, none of which are survival, at least not any longer. Scientists know this because the foods we crave most often (think mac 'n cheese or chocolate) aren't loaded with the nutrients we need in modern times. The fact is, the snacks we crave are most often high in calories and rich in two elements – fat and sugar. These elements were needed in prehistoric times by our ancestors, the hunters and gatherers of the day. Chances are, you are not spending hours every day running down game to eat. Why then do we still crave fat and sugar?
The Brain Double Whammy Attack
Physiologically speaking, it's in our nature to snack, especially on foods that are rich in fat. When we snack on fatty foods, our brain receives a nod from the 'opioids' that have been released in the bloodstream, telling us that everything is going to be alright; another leftover from prehistoric days. If we had our fill of fatty foods, we knew we would survive the night. Today, when we enjoy our fatty snacks, our brain still processes the same message letting us know that everything is going to be fantastic! Our brain receives a message of pleasure and elation from these types of foods. This is a physiological response caused by the feel-good hormones released from these fat-rich foods.
Then we have the complicated science of psychology. Foods, especially those foods that are high in calories, fat, carbs, and sugar, give us the feeling of pleasure and satisfaction through our memory banks. We're given a cookie when we're still in our highchair. Eating the cookie causes the feel-good hormones to kick in, resulting in a pleasant state of being. We feel happy. We want another cookie so we can get that feeling again. We've got a double whammy of our brain receiving a chemical infusion of pleasure along with our intelligence connecting the dots between the cookie and the happy feeling. Two strong forces to deal with when it comes to controlling our eating habits.
What Can We Do?
With all this powerful brain stuff going on, how can anyone resist the urge to snack? We know a plate of celery sticks without the bleu cheese dip is just not going to cut it. We know a water cracker without cheese and sausage on top is a waste of time. We know that strawberry will be a disappointment if it's not dipped in chocolate. So, how can we fight the unhealthy or diet-sabotaging nighttime snack attacks?
Studies in recent years have now shown that in order to stay away from unhealthy cravings, a person must enjoy a limited amount of the foods they crave. What these studies have found is that people who, for instance, completely refuse to eat any chocolate, crave more chocolate more often than people who enjoy a small portion of chocolate on a regular basis. A large percentage of the people in these studies who eliminate the chocolate entirely from their diet, end up eating more chocolate over time than the person who enjoys a piece from time to time. The more you restrict a food and repress the desire for it, the more you may crave it. In other words, give your brain what it craves once in a while and it will quit bugging you every night.
We have long known that cravings originate in the brain, not in the stomach. Now, science is catching up with this knowledge and studying it more closely than ever before. We know why we crave what we crave, and now we know how to handle the cravings. Give your brain small doses of the feel-good hormones and the message that you are not going to starve by planning snacks that satisfy your cravings. When not addressed properly, cravings can be much like a song stuck in your head. The good news is, if you understand what drives the craving, and why, you can get that snacking-song out of your head so you can stick to your healthy diet, and finally go to sleep!
Friday, January 25, 2013
Cooking Tips And Techniques To Make Every Meal Fit For A Foodie
Cooking might be one of the oldest skills in the world. That does not mean that there are any limits to the knowledge available for the cook interested in increasing his or her skills. Even the finest cooks, even professionals, can always find new recipes, methods and techniques to improve their kitchen skills.
Tofu is a great source of protein that vegetarians should use to get the nutrients their body needs. Many vegetarians are lacking in protein because they are not eating meat. Tofu can be prepared in a variety of ways and really soaks up flavors so it can be served as a meal or as a quick snack.
Whenever possible, you should buy your food from the farmers market rather than a normal grocery store or supermarket. Food from the farmers market is fresh and sometimes requires less maintenance to bring out flavors rather than normal food. Remember to keep it simple when cooking with food from the farmers market.
It sounds kind of funny, but to be a better cook, one should make sure they have a large enough kitchen. Some kitchens, simply put, are not large enough to accommodate a good cook. The more space you have, the more free you'll feel. The more free, then the less confined, cluttered, and un-inventive you will feel.
Whenever you make stock for soups or stews, make it in large quantities, and freeze the extra. That way, the next time you want to whip up a quick soup or stew, the most time-consuming part is already done. You just have to pull a bag from the freezer for a quick and delicious meal.
Use a paper towel to blot dry, any meat that you are browning before you put it in the hot oil. This prevents the release of moisture when your meat hits the hot oil. When you are browning meat, you want it to sear, not steam. Moisture-rich meats will steam and the brown crust that you seek from browning, will prove elusive.
Use olive oil on your hands when working with dough. Some people think that coating your hands in flour is the best method, but in actuality, the flour will quickly transfer to the dough and you will lose all of the benefits. Using olive oil instead will prevent the dough from sticking to your hands for longer periods of time.
There is always something new to learn when it comes to cooking and every cook's skill-set is open to improvement. This article included just a few ideas to help improve a cook's performance. There are many more good tips out there and good cooks keep looking for them throughout their lives. Constant learning is the key to ever-improving cooking skills.
Tofu is a great source of protein that vegetarians should use to get the nutrients their body needs. Many vegetarians are lacking in protein because they are not eating meat. Tofu can be prepared in a variety of ways and really soaks up flavors so it can be served as a meal or as a quick snack.
Whenever possible, you should buy your food from the farmers market rather than a normal grocery store or supermarket. Food from the farmers market is fresh and sometimes requires less maintenance to bring out flavors rather than normal food. Remember to keep it simple when cooking with food from the farmers market.
It sounds kind of funny, but to be a better cook, one should make sure they have a large enough kitchen. Some kitchens, simply put, are not large enough to accommodate a good cook. The more space you have, the more free you'll feel. The more free, then the less confined, cluttered, and un-inventive you will feel.
Whenever you make stock for soups or stews, make it in large quantities, and freeze the extra. That way, the next time you want to whip up a quick soup or stew, the most time-consuming part is already done. You just have to pull a bag from the freezer for a quick and delicious meal.
Use a paper towel to blot dry, any meat that you are browning before you put it in the hot oil. This prevents the release of moisture when your meat hits the hot oil. When you are browning meat, you want it to sear, not steam. Moisture-rich meats will steam and the brown crust that you seek from browning, will prove elusive.
Use olive oil on your hands when working with dough. Some people think that coating your hands in flour is the best method, but in actuality, the flour will quickly transfer to the dough and you will lose all of the benefits. Using olive oil instead will prevent the dough from sticking to your hands for longer periods of time.
There is always something new to learn when it comes to cooking and every cook's skill-set is open to improvement. This article included just a few ideas to help improve a cook's performance. There are many more good tips out there and good cooks keep looking for them throughout their lives. Constant learning is the key to ever-improving cooking skills.
Thursday, January 24, 2013
The Best Products To Use In Your Kitchen To Cook With
It's a struggle for any parent to find time to make tasty and healthy meals. Sometimes it's tempting to give up on cooking and just order take-out. But before you place that order, read this article. You'll find some tips that will help any busy mom or dad in the kitchen.
Store your cheese in the fridge, wrapped tightly in plastic, and away from air. This will help to keep mold away. While a little mold is not harmful to cheese, excessive mold is dangerous to consume. It will certainly affect the quality of your cheese as well.
Place fruit that is not quite ripe in a plastic bag with a few small holes to allow it to ripen. The plastic helps retain the gases used by ripening fruit while the holes allow fresh air to circulate across the fruit. This also helps you keep your fruit fresh longer!
To save on fat when cooking, use applesauce instead of butter. A cup of applesauce is equal to a cup of butter. This will reduce fat and calorie contents of your dessert recipe. It will also make your recipe moist and delicious. Most people won't even be able to tell the difference.
It is a good idea for you to make sure that you do not overcook vegetables because that will lead to them losing the majority of their important nutrients. Another reason not to overcook them is because they can get very mushy, which would make them unappealing to eat.
After you have cooked a piece of food in the oven, you should give it several minutes to rest before serving. The last thing that you will want to do is serve any part of your meal that is too hot, which will ruin its overall quality for the person you are serving.
When you are cooking pasta you should cook it about 60 seconds less than the cooking time that is printed on the package. You can then put the pasta in whatever sauce you have prepared with it and let it complete its cooking process while it soaks up all of the flavors of the sauce.
The one thing that no parent has enough of is time. Luckily, the advice in this article will save you precious time in the kitchen, and will help you make meals your whole family will enjoy. You'll be amazed at how much time you can save just by following these simple tips.
Store your cheese in the fridge, wrapped tightly in plastic, and away from air. This will help to keep mold away. While a little mold is not harmful to cheese, excessive mold is dangerous to consume. It will certainly affect the quality of your cheese as well.
Place fruit that is not quite ripe in a plastic bag with a few small holes to allow it to ripen. The plastic helps retain the gases used by ripening fruit while the holes allow fresh air to circulate across the fruit. This also helps you keep your fruit fresh longer!
To save on fat when cooking, use applesauce instead of butter. A cup of applesauce is equal to a cup of butter. This will reduce fat and calorie contents of your dessert recipe. It will also make your recipe moist and delicious. Most people won't even be able to tell the difference.
It is a good idea for you to make sure that you do not overcook vegetables because that will lead to them losing the majority of their important nutrients. Another reason not to overcook them is because they can get very mushy, which would make them unappealing to eat.
After you have cooked a piece of food in the oven, you should give it several minutes to rest before serving. The last thing that you will want to do is serve any part of your meal that is too hot, which will ruin its overall quality for the person you are serving.
When you are cooking pasta you should cook it about 60 seconds less than the cooking time that is printed on the package. You can then put the pasta in whatever sauce you have prepared with it and let it complete its cooking process while it soaks up all of the flavors of the sauce.
The one thing that no parent has enough of is time. Luckily, the advice in this article will save you precious time in the kitchen, and will help you make meals your whole family will enjoy. You'll be amazed at how much time you can save just by following these simple tips.
Wednesday, January 23, 2013
Amazing Cooking Tips That Can Work For You!
The holidays are right around the corner, which means it is time to start preparing your menus. Cooking for the holidays can be a daunting task, which can take a lot of hard work. Your holiday cooking does not have to be an impossible task, though. Just follow the advice from this article, and you will breeze through it.
To make applying butter to corn on the cob easier and less messy, melt the butter in a bowl or cup and place it on the table with a pastry brush. Your dinner companions can add as much or as little as they like, without the need to pass around a droopy stick of butter.
Make sure that you let cookies cool down completely - at least 15 minutes - before removing them from the cookie sheet. Otherwise, they are more likely to stick to the sheet and break apart. Also, by eating them while they are still hot, you could possibly burn your mouth.
Clean up made easy! Don't make washing up a chore - if you have a dishwasher you really don't need to hand wash the dishes first. Simply rinse off the large chunks of food with warm water. The hand-washing detergent used on dishes can leave a film inside your dishwasher. Load the machine according to the manufacturer's instructions, turn it on and relax!
Don't spend too much time buying books and searching the Internet for exotic fare from around the world and forget the recipes that your family has served for years. Often the most basic recipes are the most cherished ones. Make sure you write those recipes down. No matter how simple they are, there may be a day when a family member wants them.
Never use oil that has been used for other foods or has been sitting in a frying pan for a long time. It will give your food a foul taste. If you are unsure if the oil is good enough to cook with, smell it and use your finger to try a little of it.
As we previously mentioned, upcoming holidays mean lots of cooking. A lot of people do get concerned about getting started on their holiday menus, because they can be so vast. However, the tips and tricks you read in this article will make your cooking woes and inhibitions disappear and get you ready to conquer that holiday cooking!
To make applying butter to corn on the cob easier and less messy, melt the butter in a bowl or cup and place it on the table with a pastry brush. Your dinner companions can add as much or as little as they like, without the need to pass around a droopy stick of butter.
Make sure that you let cookies cool down completely - at least 15 minutes - before removing them from the cookie sheet. Otherwise, they are more likely to stick to the sheet and break apart. Also, by eating them while they are still hot, you could possibly burn your mouth.
Clean up made easy! Don't make washing up a chore - if you have a dishwasher you really don't need to hand wash the dishes first. Simply rinse off the large chunks of food with warm water. The hand-washing detergent used on dishes can leave a film inside your dishwasher. Load the machine according to the manufacturer's instructions, turn it on and relax!
Don't spend too much time buying books and searching the Internet for exotic fare from around the world and forget the recipes that your family has served for years. Often the most basic recipes are the most cherished ones. Make sure you write those recipes down. No matter how simple they are, there may be a day when a family member wants them.
Never use oil that has been used for other foods or has been sitting in a frying pan for a long time. It will give your food a foul taste. If you are unsure if the oil is good enough to cook with, smell it and use your finger to try a little of it.
As we previously mentioned, upcoming holidays mean lots of cooking. A lot of people do get concerned about getting started on their holiday menus, because they can be so vast. However, the tips and tricks you read in this article will make your cooking woes and inhibitions disappear and get you ready to conquer that holiday cooking!
Tuesday, January 22, 2013
Low Carb Zucchini Kale Sausage Egg Casserole
1 lb bulk breakfast-style sausage
1 Tbsp olive oil
4 cups kale, chopped
2 zucchini, chopped
1 red bell pepper, chopped
1 small onion, chopped
1/4 tsp salt
1/4 tsp black pepper, divided
7 large eggs
1/2 cup milk
1/4 cup shredded Parmesan cheese
Preheat oven to 350 degrees and oil an 8 inch square baking pan.
In a large skillet over medium heat, cook the sausage, breaking it up and cooking until almost done, not browned.
Spoon sausage into the prepared baking pan, spreading evenly in pan, press with back of spoon to pack down.
Put skillet back on burner over medium heat and pour the olive oil into the skillet, then add the kale, zucchini, bell pepper, onion, salt, and 1/8 tsp of the black pepper.
Cook, stirring occasionally, until the vegetables are tender and the liquid evaporates a bit, about 8 minutes.
Remove skillet from heat and let cool slightly, then with a slotted spoon, spoon the vegetables over the sausage in the baking pan.
In a large bowl, put the eggs, milk, cheese, and the remaining black pepper and whisk to combine, then pour evenly over the veggie mixture in the baking pan.
Bake in preheated oven for 35 to 40 minutes or until the eggs are set.
Remove and let sit at room temperature for 5 to 8 minutes before cutting into squares and serving.
Makes 4 good sized servings for a filling meal.
1 Tbsp olive oil
4 cups kale, chopped
2 zucchini, chopped
1 red bell pepper, chopped
1 small onion, chopped
1/4 tsp salt
1/4 tsp black pepper, divided
7 large eggs
1/2 cup milk
1/4 cup shredded Parmesan cheese
Preheat oven to 350 degrees and oil an 8 inch square baking pan.
In a large skillet over medium heat, cook the sausage, breaking it up and cooking until almost done, not browned.
Spoon sausage into the prepared baking pan, spreading evenly in pan, press with back of spoon to pack down.
Put skillet back on burner over medium heat and pour the olive oil into the skillet, then add the kale, zucchini, bell pepper, onion, salt, and 1/8 tsp of the black pepper.
Cook, stirring occasionally, until the vegetables are tender and the liquid evaporates a bit, about 8 minutes.
Remove skillet from heat and let cool slightly, then with a slotted spoon, spoon the vegetables over the sausage in the baking pan.
In a large bowl, put the eggs, milk, cheese, and the remaining black pepper and whisk to combine, then pour evenly over the veggie mixture in the baking pan.
Bake in preheated oven for 35 to 40 minutes or until the eggs are set.
Remove and let sit at room temperature for 5 to 8 minutes before cutting into squares and serving.
Makes 4 good sized servings for a filling meal.
Yes, You Can Cook! Simple Tips To Improve Your Cooking Ability!
However, you must be willing to work towards developing your skills and abilities. Whatever the reason is for your desire to learn to cook, you will feel a great sense of accomplishment once you acquire this skill. The following tips will ensure that you have a lifetime of deliciousness.
Keep your supplies and utensils well organized. You will consistently find it difficult to locate necessary items in a disorganized kitchen. Place the cooking supplies that are similar in one place. For instance, place parsley and basil in one cabinet, since both are spices.
Brightening your cooking with color is always a lot of fun. Colorful additions to your meals will add both nutrition and visual appeal. Colorful foods like cherry tomatoes, carrots, cilantro or parsley make fun and healthy garnishments. Get creative with color, and your food will be consumed in no time.
Stay healthy by making sure your utensils do not have leftover scraps or any sort of dirt before you use them. If there is leftover food on your utensils from the last meal you cooked, it could contaminate the food you are making now. This could lead to problems from bacteria being spread.
Do you find it tough to know the right amount of grilling time for different cuts of meat? It is always good to use a meat thermometer to determine when your meat is properly cooked. If you are cooking meat thicker than 1.5 inches, close the lid of the grill to help it cook more quickly.
Good organizational skills can help you avoid cooking mishaps. An organized cooking station is a productive cooking station. If you just cook without a plan, you will waste lots of food, which is the same as wasting lots of money.
When unpacking your groceries, place any unripened fruits in perforated bags. Ethylene gas is produced when fruits ripen. Bags with holes will prevent already-ripened fruit from rotting, since the ethylene gas can escape; on the other hand, under-ripened fruit benefits from a bag without holes, since the gas that causes ripening is retained.
Hopefully, you're now feeling inspired to take this advice into the kitchen. Use the information in the guide above to create delicious dishes! No matter why you have decided to get into cooking, nothing beats serving up a meal that you had a hand in preparing. To cook well does require some skill. However, a great tasting dish makes the effort worthwhile!
Keep your supplies and utensils well organized. You will consistently find it difficult to locate necessary items in a disorganized kitchen. Place the cooking supplies that are similar in one place. For instance, place parsley and basil in one cabinet, since both are spices.
Brightening your cooking with color is always a lot of fun. Colorful additions to your meals will add both nutrition and visual appeal. Colorful foods like cherry tomatoes, carrots, cilantro or parsley make fun and healthy garnishments. Get creative with color, and your food will be consumed in no time.
Stay healthy by making sure your utensils do not have leftover scraps or any sort of dirt before you use them. If there is leftover food on your utensils from the last meal you cooked, it could contaminate the food you are making now. This could lead to problems from bacteria being spread.
Do you find it tough to know the right amount of grilling time for different cuts of meat? It is always good to use a meat thermometer to determine when your meat is properly cooked. If you are cooking meat thicker than 1.5 inches, close the lid of the grill to help it cook more quickly.
Good organizational skills can help you avoid cooking mishaps. An organized cooking station is a productive cooking station. If you just cook without a plan, you will waste lots of food, which is the same as wasting lots of money.
When unpacking your groceries, place any unripened fruits in perforated bags. Ethylene gas is produced when fruits ripen. Bags with holes will prevent already-ripened fruit from rotting, since the ethylene gas can escape; on the other hand, under-ripened fruit benefits from a bag without holes, since the gas that causes ripening is retained.
Hopefully, you're now feeling inspired to take this advice into the kitchen. Use the information in the guide above to create delicious dishes! No matter why you have decided to get into cooking, nothing beats serving up a meal that you had a hand in preparing. To cook well does require some skill. However, a great tasting dish makes the effort worthwhile!
Monday, January 21, 2013
Low Carb Zucchini Crust Pizza Pie
2 cups shredded zucchini
1 tsp salt
1 egg, beaten
1 cup shredded mozzarella, divided
1/4 lb ground meat (beef, pork, turkey, chicken, or omit)
1 small onion, diced
1 cup tomato sauce
1 garlic clove, minced
1 Tbsp fresh (or 1 tsp dried) oregano
other pizza style toppings as desired
Preheat oven to 400 degrees and oil a pie pan with olive oil or cooking spray.
Mix the shredded zucchini with salt in a bowl and let stand for 15 minutes.
Dump the zucchini into a colander to drain liquid, then take paper towels and squeeze zucchini to absorb more of the liquid.
Put dried zucchini into a bowl and add the egg and 1/2 cup of the mozzarella cheese, mix well to combine.
Press the zucchini/mozzarella mixture into the pie pan, evenly pressing it on the bottom to form a 'pizza crust.'
Bake in preheated oven for 15 to 20 minutes or until slightly browned and set up. The cheese and egg will bind the zucchini together. When baked, remove and let stand at room temperature; keep oven on.
Meanwhile, put the meat and onion in a skillet and brown meat.
Add the tomato sauce, garlic, and oregano and stir to combine; remove from heat.
Spoon the tomato mixture over the cooled zucchini crust and cover with the remaining 1/2 cup mozzarella cheese. Add any other toppings you'd like at this point.
Put back in 400 degree oven for 15 to 20 minutes or until cheese is bubbly hot and slightly browned.
Remove and let stand at room temperature for 5 to 10 minutes before slicing to serve.
Will serve 4 to 6.
1 tsp salt
1 egg, beaten
1 cup shredded mozzarella, divided
1/4 lb ground meat (beef, pork, turkey, chicken, or omit)
1 small onion, diced
1 cup tomato sauce
1 garlic clove, minced
1 Tbsp fresh (or 1 tsp dried) oregano
other pizza style toppings as desired
Preheat oven to 400 degrees and oil a pie pan with olive oil or cooking spray.
Mix the shredded zucchini with salt in a bowl and let stand for 15 minutes.
Dump the zucchini into a colander to drain liquid, then take paper towels and squeeze zucchini to absorb more of the liquid.
Put dried zucchini into a bowl and add the egg and 1/2 cup of the mozzarella cheese, mix well to combine.
Press the zucchini/mozzarella mixture into the pie pan, evenly pressing it on the bottom to form a 'pizza crust.'
Bake in preheated oven for 15 to 20 minutes or until slightly browned and set up. The cheese and egg will bind the zucchini together. When baked, remove and let stand at room temperature; keep oven on.
Meanwhile, put the meat and onion in a skillet and brown meat.
Add the tomato sauce, garlic, and oregano and stir to combine; remove from heat.
Spoon the tomato mixture over the cooled zucchini crust and cover with the remaining 1/2 cup mozzarella cheese. Add any other toppings you'd like at this point.
Put back in 400 degree oven for 15 to 20 minutes or until cheese is bubbly hot and slightly browned.
Remove and let stand at room temperature for 5 to 10 minutes before slicing to serve.
Will serve 4 to 6.
Valuable Tips To Become Better At Cooking
How many times have you dreaded going into the kitchen to make breakfast, lunch, or dinner? You might need a new perspective. Cooking can be enjoyable and relaxing if you try to see it in another way. Here are a few cooking tips that are sure to get your taste buds tingling and entice your inner chef to come out.
If you can get your hands on some saffron, use it. Saffron provides a burst of bright flavor to dishes that cannot be replicated with other spices. Saffron is a great ancient spice that is still quite delightful. This spice can be quite expensive but you only need a small quantity.
Tortillas can be heated up in several ways. One way is to bring the oven temperature up to 350 degrees, put tortilla right on rack, and then let cook until you have the desired crispness. You can also heat the tortillas by placing them on the grill of a gas stove. These ways of cooking tortillas make them taste fresher.
When adding seasoning to meats, try some before cooking the whole thing. Foods such as meatballs, meatloaf and hamburgers too all require delicate seasoning. Never prepare the full amount after its initial seasoning. Try cooking a small sample before making all of it. After you have tested this piece, you can adjust the level of seasoning as necessary or cook the rest as is.
When making food for someone whom you want to impress, stick to a familiar dish that you are confident preparing. Don't attempt cooking experiments or recipes you've never tried before. This makes cooking less stressful.
Make sure you rinse onions that have been diced and blot them when you are preparing salsa that will not be used in 20 minutes. Fresh onions have sulfurous gas in them. Sulfurous gas is not good for salsa. If you following the rinsing and drying procedure above, the gas becomes inert.
Cook your veggies in chicken broth! The broth will give the vegetables a delicious, warm flavor as well as extra moisture so they don't stick to the pan. Chicken broth costs very little, and can be bought at most any grocery store.
Incorporate the preceding tips into your meal preparation. The delicious results will be well worth the effort of learning to cook. Preparing attractive, tasty meals may even become a hobby you enjoy. You will look forward to trying new recipes and cooking techniques. Start cooking now!
If you can get your hands on some saffron, use it. Saffron provides a burst of bright flavor to dishes that cannot be replicated with other spices. Saffron is a great ancient spice that is still quite delightful. This spice can be quite expensive but you only need a small quantity.
Tortillas can be heated up in several ways. One way is to bring the oven temperature up to 350 degrees, put tortilla right on rack, and then let cook until you have the desired crispness. You can also heat the tortillas by placing them on the grill of a gas stove. These ways of cooking tortillas make them taste fresher.
When adding seasoning to meats, try some before cooking the whole thing. Foods such as meatballs, meatloaf and hamburgers too all require delicate seasoning. Never prepare the full amount after its initial seasoning. Try cooking a small sample before making all of it. After you have tested this piece, you can adjust the level of seasoning as necessary or cook the rest as is.
When making food for someone whom you want to impress, stick to a familiar dish that you are confident preparing. Don't attempt cooking experiments or recipes you've never tried before. This makes cooking less stressful.
Make sure you rinse onions that have been diced and blot them when you are preparing salsa that will not be used in 20 minutes. Fresh onions have sulfurous gas in them. Sulfurous gas is not good for salsa. If you following the rinsing and drying procedure above, the gas becomes inert.
Cook your veggies in chicken broth! The broth will give the vegetables a delicious, warm flavor as well as extra moisture so they don't stick to the pan. Chicken broth costs very little, and can be bought at most any grocery store.
Incorporate the preceding tips into your meal preparation. The delicious results will be well worth the effort of learning to cook. Preparing attractive, tasty meals may even become a hobby you enjoy. You will look forward to trying new recipes and cooking techniques. Start cooking now!
Sunday, January 20, 2013
Low Carb Tomato Mushroom Chicken Skillet
2 to 3 lb chicken parts
salt and pepper
1/4 cup almond flour
3 Tbsp light oil, for frying
1 can (28 oz size) diced tomatoes
8 oz fresh mushrooms, sliced
1 garlic clove, minced
1 medium onion, sliced thin wedges
1/2 cup sliced black olives
1/4 cup soy Sauce
Season the chicken well with salt and pepper.
Coat the chicken completely with almond flour.
Heat the oil in large heavy skillet and fry chicken until well browned; remove to platter as it browns, then add more chicken. Don't crowd skillet.
When all chicken is browned and removed from skillet, add the tomatoes, mushrooms, garlic, onion, olives, and soy sauce, stirring to combine.
Arrange chicken pieces over the top of the ingredients in skillet.
Cover the skillet with lid or foil and seal.
Turn heat down to low and simmer gently for 40 to 45 minutes or until veggies are tender and chicken is cooked through.
Serve by scooping veggies onto plates and topping with chicken.
May add mixed green salad to plate before adding hot veggies on top.
Serves 4.
salt and pepper
1/4 cup almond flour
3 Tbsp light oil, for frying
1 can (28 oz size) diced tomatoes
8 oz fresh mushrooms, sliced
1 garlic clove, minced
1 medium onion, sliced thin wedges
1/2 cup sliced black olives
1/4 cup soy Sauce
Season the chicken well with salt and pepper.
Coat the chicken completely with almond flour.
Heat the oil in large heavy skillet and fry chicken until well browned; remove to platter as it browns, then add more chicken. Don't crowd skillet.
When all chicken is browned and removed from skillet, add the tomatoes, mushrooms, garlic, onion, olives, and soy sauce, stirring to combine.
Arrange chicken pieces over the top of the ingredients in skillet.
Cover the skillet with lid or foil and seal.
Turn heat down to low and simmer gently for 40 to 45 minutes or until veggies are tender and chicken is cooked through.
Serve by scooping veggies onto plates and topping with chicken.
May add mixed green salad to plate before adding hot veggies on top.
Serves 4.
Low Carb Thai Curry Fish
3 Tbsp red curry paste
1/4 cup rice vinegar
2 Tbsp vegetable oil
2 Tbsp chopped fresh cilantro
1 Tbsp Asian fish sauce
1 1/2 tsp fresh lime juice
4 filets white fish
salt and pepper to taste
oil for frying
Preheat the oven to 400 degrees.
In a small bowl, mix together the red curry paste, vinegar, oil, cilantro, fish sauce, and lime juice; set aside.
Put an oven-proof skillet over medium-high heat, add enough oil to fry fish.
Season the fish filets with salt and pepper to taste, then put in skillet when the oil is hot and cook until fish is browned lightly, then flip and cook until second side is browned; this will take about 3 to 4 minutes per side.
Transfer the skillet to the oven and bake fish until thoroughly cooked and fish is flaky, about 8 to 10 minutes depending on thickness of the fish.
Remove the skillet from the oven, and pour the curry sauce over the fish in the skillet; let sit 1 minute.
Serves 4.
1/4 cup rice vinegar
2 Tbsp vegetable oil
2 Tbsp chopped fresh cilantro
1 Tbsp Asian fish sauce
1 1/2 tsp fresh lime juice
4 filets white fish
salt and pepper to taste
oil for frying
Preheat the oven to 400 degrees.
In a small bowl, mix together the red curry paste, vinegar, oil, cilantro, fish sauce, and lime juice; set aside.
Put an oven-proof skillet over medium-high heat, add enough oil to fry fish.
Season the fish filets with salt and pepper to taste, then put in skillet when the oil is hot and cook until fish is browned lightly, then flip and cook until second side is browned; this will take about 3 to 4 minutes per side.
Transfer the skillet to the oven and bake fish until thoroughly cooked and fish is flaky, about 8 to 10 minutes depending on thickness of the fish.
Remove the skillet from the oven, and pour the curry sauce over the fish in the skillet; let sit 1 minute.
Serves 4.
Saturday, January 19, 2013
Low Carb Tangy Hot Bacon Spinach Salad
4 slices bacon, diced
1/2 cup diced onion
1/3 cup apple cider vinegar
salt and black pepper to taste
4 cups fresh baby spinach, washed and dried well
4 hard-boiled eggs, sliced
hot pepper flakes or smoked paprika for garnish
In a skillet, cook bacon pieces until crisp; remove to paper towel to drain.
To same skillet with bacon drippings, add the onion, cooking until just starting to get clear, then add the apple cider vinegar, stirring to combine and get brown bacon bits from bottom of skillet.
Turn heat to simmer, and cook for 5 minutes, stirring often.
To serve, divide washed spinach between 4 salad plates, immediately drizzle hot dressing from skillet over each serving, tossing slightly.
Sprinkle bacon pieces over each serving evenly, and finally arrange the egg slices evenly over the top. If desired, sprinkle a few hot pepper flakes over each salad or a sprinkle of smoked paprika.
Makes 4 servings.
1/2 cup diced onion
1/3 cup apple cider vinegar
salt and black pepper to taste
4 cups fresh baby spinach, washed and dried well
4 hard-boiled eggs, sliced
hot pepper flakes or smoked paprika for garnish
In a skillet, cook bacon pieces until crisp; remove to paper towel to drain.
To same skillet with bacon drippings, add the onion, cooking until just starting to get clear, then add the apple cider vinegar, stirring to combine and get brown bacon bits from bottom of skillet.
Turn heat to simmer, and cook for 5 minutes, stirring often.
To serve, divide washed spinach between 4 salad plates, immediately drizzle hot dressing from skillet over each serving, tossing slightly.
Sprinkle bacon pieces over each serving evenly, and finally arrange the egg slices evenly over the top. If desired, sprinkle a few hot pepper flakes over each salad or a sprinkle of smoked paprika.
Makes 4 servings.
Low Carb Tangy Chili Jicama Salad
1 large lime, zested and juiced
1 small orange, zested and juiced
1 tsp honey (optional)
1/4 tsp chili powder
1/4 tsp kosher salt
1/8 tsp black pepper
2 Tbsp olive oil
1 medium or 2 small jicama
1 red bell pepper, diced
2 green onions, chopped
2 Tbsp chopped fresh cilantro
In a large salad bowl, put the lime zest and juice, orange zest and juice, honey, chili powder, salt, black pepper, and olive oil, and whisk together until well combined; set aside.
Peel the jicama and cut into thin strips, like shoestring potatoes.
Put jicama into bowl with dressing, add the bell pepper, onions, and cilantro, and toss to coat.
Cover bowl with plastic food wrap and refrigerate for at least 30 minutes for flavors to blend.
Remove and toss again.
Serve cold.
Serves 2 to 4.
1 small orange, zested and juiced
1 tsp honey (optional)
1/4 tsp chili powder
1/4 tsp kosher salt
1/8 tsp black pepper
2 Tbsp olive oil
1 medium or 2 small jicama
1 red bell pepper, diced
2 green onions, chopped
2 Tbsp chopped fresh cilantro
In a large salad bowl, put the lime zest and juice, orange zest and juice, honey, chili powder, salt, black pepper, and olive oil, and whisk together until well combined; set aside.
Peel the jicama and cut into thin strips, like shoestring potatoes.
Put jicama into bowl with dressing, add the bell pepper, onions, and cilantro, and toss to coat.
Cover bowl with plastic food wrap and refrigerate for at least 30 minutes for flavors to blend.
Remove and toss again.
Serve cold.
Serves 2 to 4.
Low Carb Spiced Tilapia With Sweet And Savory Relish
2 tsp olive oil
1 tsp ground cumin
1 tsp paprika
4 (4 oz each) tilapia fillets
1 1/4 cups pineapple in own juices (diced or crushed, canned or fresh)
1/4 cup diced sweet onion
1/4 cup diced plum or Roma tomato
1 1/2 Tbsp rice vinegar
2 tsp chopped fresh cilantro
1 fresh lime, juiced
In a small bowl, pour the olive oil, cumin, and paprika, stirring to combine well.
Brush or rub this mixture over tilapia, coating evenly; place tilapia on broiler pan.
Turn on oven broiler (or grill) and cook fish until white and flaky, about 6 to 9 minutes. Remove and set aside, keeping warm.
In a bowl, put the relish ingredients (pineapple, onion, tomato, vinegar, cilantro, and lime juice) and stir together until blended well.
Spoon this relish mixture over the warm fish and serve immediately.
1 tsp ground cumin
1 tsp paprika
4 (4 oz each) tilapia fillets
1 1/4 cups pineapple in own juices (diced or crushed, canned or fresh)
1/4 cup diced sweet onion
1/4 cup diced plum or Roma tomato
1 1/2 Tbsp rice vinegar
2 tsp chopped fresh cilantro
1 fresh lime, juiced
In a small bowl, pour the olive oil, cumin, and paprika, stirring to combine well.
Brush or rub this mixture over tilapia, coating evenly; place tilapia on broiler pan.
Turn on oven broiler (or grill) and cook fish until white and flaky, about 6 to 9 minutes. Remove and set aside, keeping warm.
In a bowl, put the relish ingredients (pineapple, onion, tomato, vinegar, cilantro, and lime juice) and stir together until blended well.
Spoon this relish mixture over the warm fish and serve immediately.
Friday, January 18, 2013
Valuable Tips To Become Better At Cooking
How many times have you dreaded going into the kitchen to make breakfast, lunch, or dinner? You might need a new perspective. Cooking can be enjoyable and relaxing if you try to see it in another way. Here are a few cooking tips that are sure to get your taste buds tingling and entice your inner chef to come out.
If you can get your hands on some saffron, use it. Saffron provides a burst of bright flavor to dishes that cannot be replicated with other spices. Saffron is a great ancient spice that is still quite delightful. This spice can be quite expensive but you only need a small quantity.
Tortillas can be heated up in several ways. One way is to bring the oven temperature up to 350 degrees, put tortilla right on rack, and then let cook until you have the desired crispness. You can also heat the tortillas by placing them on the grill of a gas stove. These ways of cooking tortillas make them taste fresher.
When adding seasoning to meats, try some before cooking the whole thing. Foods such as meatballs, meatloaf and hamburgers too all require delicate seasoning. Never prepare the full amount after its initial seasoning. Try cooking a small sample before making all of it. After you have tested this piece, you can adjust the level of seasoning as necessary or cook the rest as is.
When making food for someone whom you want to impress, stick to a familiar dish that you are confident preparing. Don't attempt cooking experiments or recipes you've never tried before. This makes cooking less stressful.
Make sure you rinse onions that have been diced and blot them when you are preparing salsa that will not be used in 20 minutes. Fresh onions have sulfurous gas in them. Sulfurous gas is not good for salsa. If you following the rinsing and drying procedure above, the gas becomes inert.
Cook your veggies in chicken broth! The broth will give the vegetables a delicious, warm flavor as well as extra moisture so they don't stick to the pan. Chicken broth costs very little, and can be bought at most any grocery store.
Incorporate the preceding tips into your meal preparation. The delicious results will be well worth the effort of learning to cook. Preparing attractive, tasty meals may even become a hobby you enjoy. You will look forward to trying new recipes and cooking techniques. Start cooking now!
If you can get your hands on some saffron, use it. Saffron provides a burst of bright flavor to dishes that cannot be replicated with other spices. Saffron is a great ancient spice that is still quite delightful. This spice can be quite expensive but you only need a small quantity.
Tortillas can be heated up in several ways. One way is to bring the oven temperature up to 350 degrees, put tortilla right on rack, and then let cook until you have the desired crispness. You can also heat the tortillas by placing them on the grill of a gas stove. These ways of cooking tortillas make them taste fresher.
When adding seasoning to meats, try some before cooking the whole thing. Foods such as meatballs, meatloaf and hamburgers too all require delicate seasoning. Never prepare the full amount after its initial seasoning. Try cooking a small sample before making all of it. After you have tested this piece, you can adjust the level of seasoning as necessary or cook the rest as is.
When making food for someone whom you want to impress, stick to a familiar dish that you are confident preparing. Don't attempt cooking experiments or recipes you've never tried before. This makes cooking less stressful.
Make sure you rinse onions that have been diced and blot them when you are preparing salsa that will not be used in 20 minutes. Fresh onions have sulfurous gas in them. Sulfurous gas is not good for salsa. If you following the rinsing and drying procedure above, the gas becomes inert.
Cook your veggies in chicken broth! The broth will give the vegetables a delicious, warm flavor as well as extra moisture so they don't stick to the pan. Chicken broth costs very little, and can be bought at most any grocery store.
Incorporate the preceding tips into your meal preparation. The delicious results will be well worth the effort of learning to cook. Preparing attractive, tasty meals may even become a hobby you enjoy. You will look forward to trying new recipes and cooking techniques. Start cooking now!
Thursday, January 17, 2013
Low Carb Savory Orange Pork Cutlets
1 large orange, peeled, segmented
1/2 cup Kalamata olives, chopped
1 small garlic clove, minced
1/2 Tbsp olive oil
salt and pepper to taste
2 lean, boneless pork cutlets
1 Tbsp light vegetable oil
In a bowl, put the orange segments, olives, garlic, and olive oil; toss to combine then set aside.
Salt and pepper the pork cutlets.
Put oil in a skillet and heat over medium heat, then add pork cutlets and cook until nicely browned on both sides and cooked through; remove pork cutlets and set aside, covering to keep warm.
To hot skillet, add the orange mixture, stirring to warm and incorporate the brownings from the bottom of the skillet. Cook just until heated through.
Serve by putting pork cutlets on plate and spooning orange mixture over.
This may be served over mixed greens salad. Just arrange greens on plate, set pork cutlet alongside, then spoon orange mixture over both the greens and pork cutlet.
Serves 2.
1/2 cup Kalamata olives, chopped
1 small garlic clove, minced
1/2 Tbsp olive oil
salt and pepper to taste
2 lean, boneless pork cutlets
1 Tbsp light vegetable oil
In a bowl, put the orange segments, olives, garlic, and olive oil; toss to combine then set aside.
Salt and pepper the pork cutlets.
Put oil in a skillet and heat over medium heat, then add pork cutlets and cook until nicely browned on both sides and cooked through; remove pork cutlets and set aside, covering to keep warm.
To hot skillet, add the orange mixture, stirring to warm and incorporate the brownings from the bottom of the skillet. Cook just until heated through.
Serve by putting pork cutlets on plate and spooning orange mixture over.
This may be served over mixed greens salad. Just arrange greens on plate, set pork cutlet alongside, then spoon orange mixture over both the greens and pork cutlet.
Serves 2.
Low Carb Sausage Bundled Eggs
4 hard-boiled eggs, peeled and cooled
1 lb ground breakfast-style sausage
2 tsp Worcestershire sauce
1/2 tsp Kosher salt
1/4 tsp black pepper
1/2 cup almond flour or whole wheat flour
1/2 cup finely chopped almonds or almond meal
1 egg, beaten
Preheat oven to 375 degrees.
Mix the sausage, Worcestershire, salt, and pepper together.
Divide the sausage mixture into four equal parts.
Take each egg and wrap sausage mixture around, sealing with your hands.
Roll each wrapped egg through the almond flour or whole wheat flour.
Roll carefully through the beaten egg.
Roll the eggs through the chopped almonds or almond meal. If you only have almond flour, use that.
Pour oil into skillet up to about 1/8 inch; heat skillet over medium heat or until a drop of water sizzles.
Gently set egg bundles into hot oil, brown, rolling to brown the sausage all around.
Remove each egg to a shallow baking pan and put in preheated oven for 8 to 10 minutes or until sausage is cooked through.
Serves 4 as snack or light lunch.
1 lb ground breakfast-style sausage
2 tsp Worcestershire sauce
1/2 tsp Kosher salt
1/4 tsp black pepper
1/2 cup almond flour or whole wheat flour
1/2 cup finely chopped almonds or almond meal
1 egg, beaten
Preheat oven to 375 degrees.
Mix the sausage, Worcestershire, salt, and pepper together.
Divide the sausage mixture into four equal parts.
Take each egg and wrap sausage mixture around, sealing with your hands.
Roll each wrapped egg through the almond flour or whole wheat flour.
Roll carefully through the beaten egg.
Roll the eggs through the chopped almonds or almond meal. If you only have almond flour, use that.
Pour oil into skillet up to about 1/8 inch; heat skillet over medium heat or until a drop of water sizzles.
Gently set egg bundles into hot oil, brown, rolling to brown the sausage all around.
Remove each egg to a shallow baking pan and put in preheated oven for 8 to 10 minutes or until sausage is cooked through.
Serves 4 as snack or light lunch.
A Brief History Of The Low Carb Diet
A Quick Study Of The Theory Behind The Low Carb Diet
Our society has become overrun with fast food restaurants, microwave dinners, and unhealthy eating habits. It’s no wonder obesity and other health issues have become a scary reality for many people. All this bad news has us looking for the perfect diet to live a healthier lifestyle and lose that excess weight.
There is a ton of information surrounding any type of diet, but it seems the low carb diet has more than its fair share of confusion. When it comes right down to any diet program, we just want to know if it works. But, knowing HOW a diet works will help us decide if it's the right diet for our needs.
Why has there been so much hype behind the low carb diet? When we hear the term 'low carb diet' we may think 'Atkins' or 'South Beach.' But even low carb diets differ. Many of us have moved away from the old traditional low-fat, calorie-counting diets and embraced these newer low carb diets, and I might say with great weight loss success. But, will a low carb diet work long-term? And, is it truly healthy and safe? To answer these questions, we need more information. Let's take a look at a few basic theories of the low carb diet:
Carbohydrates are a source of fuel, producing energy for our bodies to run on. When we reduce the amount of carbs we take in on a daily basis, it is believed that the body will start burning fat as that source of energy instead.
We are required to eliminate 'bad carbs' from our diet when following a low carb diet. All foods with added sugars and empty calories are no longer permitted. It makes sense that we are going to lose some weight due to just these simple changes in our eating habits.
Proteins and fats tend to make us feel fuller for a longer period of time. Thus, we should be able to avoid overeating and snacking between meals because we feel satisfied and do not crave more food.
A low carb plan is easier to stick to than some other diets out there. A dieter is going to track carbs rather than fat intake and calories. Foods that are higher in fat and calories are often okay as long as the total carbs remain low. For this reason, we can still enjoy some of our favorite foods on this diet without feeling like we are cheating.
The low carb diet plan has been around for some years, and there has been much debate on whether or not the long term effects are good or bad. If you do any type of research, you will find success stories, but also concerns about heart and kidney problems, nutritional imbalance, and a multitude of other issues. Before beginning any diet, take the necessary steps to become familiar with all aspects of it. Consult your doctor and see if this plan fits your particular situation.
Remember to use common sense when dieting. This may seem so simple, but many people who have weight or health issues can get excited about finally finding the right diet. Then they go overboard and remove all necessary nutrients from their diet in hopes of losing weight. No matter how many debates, studies, or theories arise from research, the key is to know your own body and determine what is right for your own health and fitness. And, remember to consult your health care professional before beginning any diet program.
Wednesday, January 16, 2013
Low Carb Poached Chicken And Brown Rice Rainbow Salad
2 cups brown rice
4 cups water
2 tsp dried crushed sage
2 tsp dried cumin
2 tsp garlic flakes
2 Tbsp black pepper
4 chicken breasts
1 cup finely chopped green bell pepper
1 cup finely chopped red bell pepper
1 cup finely chopped yellow onion
1 cup finely chopped celery
1 box (10 oz) frozen peas
2 Tbsp lemon juice
Put the 4 cups of water in a saucepan and bring to a boil; stir in brown rice, cover tightly, reduce heat to low, and simmer 45 minutes until water is absorbed.
Meanwhile, poach the chicken by filling a large pot with water, add the sage, cumin, garlic, and black pepper; bring to a boil, reduce heat to low and when water reduces to a 'shimmering simmer' lay chicken breasts in and cover pot loosely, making sure the water does NOT boil again.
Simmer for about 20 minutes or until chicken is tender. Remove chicken from pot, set aside to cool.
Put veggies in pot with poaching water and simmer for 3 minutes; drain, then return veggies to same pot; set aside to cool.
Shred the cooled chicken with a fork, put in pot with veggies.
When rice is fully cooked and fluffed, add the rice to the pot, add the lemon juice to the pot, toss altogether to combine.
Taste and season with salt and pepper if desired.
Turn out into a serving bowl.
Serve room temperature or cooled.
Will serve 4 to 6.
4 cups water
2 tsp dried crushed sage
2 tsp dried cumin
2 tsp garlic flakes
2 Tbsp black pepper
4 chicken breasts
1 cup finely chopped green bell pepper
1 cup finely chopped red bell pepper
1 cup finely chopped yellow onion
1 cup finely chopped celery
1 box (10 oz) frozen peas
2 Tbsp lemon juice
Put the 4 cups of water in a saucepan and bring to a boil; stir in brown rice, cover tightly, reduce heat to low, and simmer 45 minutes until water is absorbed.
Meanwhile, poach the chicken by filling a large pot with water, add the sage, cumin, garlic, and black pepper; bring to a boil, reduce heat to low and when water reduces to a 'shimmering simmer' lay chicken breasts in and cover pot loosely, making sure the water does NOT boil again.
Simmer for about 20 minutes or until chicken is tender. Remove chicken from pot, set aside to cool.
Put veggies in pot with poaching water and simmer for 3 minutes; drain, then return veggies to same pot; set aside to cool.
Shred the cooled chicken with a fork, put in pot with veggies.
When rice is fully cooked and fluffed, add the rice to the pot, add the lemon juice to the pot, toss altogether to combine.
Taste and season with salt and pepper if desired.
Turn out into a serving bowl.
Serve room temperature or cooled.
Will serve 4 to 6.
Low Carb Parmesan Garlic Encrusted Pork Tenderloin
1 lb pork tenderloin
1 tsp salt
1/2 Tbsp garlic flakes
1/2 Tbsp onion flakes
2 Tbsp grated Parmesan cheese
1 Tbsp olive oil
* serve over spinach or mixed green salad, optional
Preheat oven to 475 degrees.
Get out an ovenproof skillet. If pork tenderloin is in two pieces, take butcher string and tie it together.
Put the salt, garlic flakes, onion flakes, Parmesan cheese, and olive oil in a bowl and stir together until well blended.
Apply this seasoning rub to pork and gently press it on to thoroughly coat the pork.
Set skillet on high heat; when skillet is hot, gently set pork in skillet and sear, turning pork over to brown all sides.
When browned all over, set skillet in preheated oven (do not cover) and bake for 20 to 25 minutes.
Remove skillet and take pork out and set on cutting board - cover loosely with a tent of foil and let rest for 8 to 10 minutes.
Cut into thin slices and serve warm.
Will serve 2 to 4, depending how many side dishes you have.
*You can make a quick hot salad dressing by deglazing the skillet after removing the pork. Put the skillet over low heat and pour in apple cider vinegar or a good balsamic vinegar, or red or white wine, and stir to remove the browned bits. Add a little olive oil if you wish. Then place salad greens on a plate, pour this hot dressing over, and serve the pork tenderloin slices alongside.
1 tsp salt
1/2 Tbsp garlic flakes
1/2 Tbsp onion flakes
2 Tbsp grated Parmesan cheese
1 Tbsp olive oil
* serve over spinach or mixed green salad, optional
Preheat oven to 475 degrees.
Get out an ovenproof skillet. If pork tenderloin is in two pieces, take butcher string and tie it together.
Put the salt, garlic flakes, onion flakes, Parmesan cheese, and olive oil in a bowl and stir together until well blended.
Apply this seasoning rub to pork and gently press it on to thoroughly coat the pork.
Set skillet on high heat; when skillet is hot, gently set pork in skillet and sear, turning pork over to brown all sides.
When browned all over, set skillet in preheated oven (do not cover) and bake for 20 to 25 minutes.
Remove skillet and take pork out and set on cutting board - cover loosely with a tent of foil and let rest for 8 to 10 minutes.
Cut into thin slices and serve warm.
Will serve 2 to 4, depending how many side dishes you have.
*You can make a quick hot salad dressing by deglazing the skillet after removing the pork. Put the skillet over low heat and pour in apple cider vinegar or a good balsamic vinegar, or red or white wine, and stir to remove the browned bits. Add a little olive oil if you wish. Then place salad greens on a plate, pour this hot dressing over, and serve the pork tenderloin slices alongside.
Snacking On A Low Carb Diet
The Importance Of Planning Simple Low Carb Snacks
The best way to have any luck with a low carb diet is to PLAN, PLAN and PLAN SOME MORE! When most people start a low carb diet, they jump in with both feet and don’t really see the importance of planning. Why is it so important to plan not only your meals but your snacks? And what can I plan for snacks that won't bore me and my taste buds? Let's take a look.
Why plan for snacks?
There is danger in not planning for snacking on a low carb diet because an empty tummy is a sure disaster for any diet. If you allow yourself to get really hungry, you'll start reaching for the first food you can find. And I guarantee it won’t always be the healthy, low carb item you should have had. Your mind does a crazy trick on your body when you're hungry. Breads, pastas, cookies, and cakes beckon you, while that piece of chicken sits mute.
By the time you get so hungry you don’t care what you eat, you grab those bad carbs and chow down, not only eating poorly, but over eating as well. Why? Well, in the beginning of your diet when you are just starting to eliminate bad carbs from your body, you tend to crave them even more. Now, this won't last forever, but in the beginning of your diet your body hasn't learned that it's okay not to have all that sugar and starch. It wants that instant boost and doesn't care about the end results.
What can I snack on?
Until you let your body know it's okay not to saturate it with bad carbs, you will feel some cravings. That's okay. But, you don't want to give into those cravings or they will never end. Here are some ideas for quick snacks so you can properly plan ahead of time before the cravings hit.
One thing I found early in the game is the great advantage of having a regular supply of hard-boiled eggs in the fridge. This is a diet game changer. This is not only a tasty snack, but also a protein powerhouse. They are quick and easy to make. Pick a slow morning and put a batch of eggs on to boil and you'll be ready when your hunger pangs hit. I peel mine all at once, too, and keep them in a bowl in the refrigerator. When I'm hungry, I don't even have to stop to peel it. If that sounds bland to you, a shake or two of hot sauce or a dab of coarse ground mustard will change your mind. Now that's a go-to snack!
Another super easy protein snack is cheese. Buy cheese sticks and they're easy to grab and go. Buy bulk cheese, cut it up when you get it home, and wrap each snack size piece in a little plastic food bag. Now you've got a snack that's easy, filling, and healthy for your low carb diet.
I also like to keep a good supply of cooked chicken, turkey, or other meats in the refrigerator. I will just grab a slice and eat it 'as is' if I'm hungry enough. Or, I may make a little low carb lunch by wrapping the meat up in romaine lettuce with a little mustard and perhaps a bit of onion for crunch. That really fits the bill. And don't forget that canned tuna or sardines in the pantry. Get creative to enjoy these super proteins any time you need a quick boost.
More great choices for quick snacks to have on hand is almonds, pistachios, sunflower seeds, flax seeds, pine nuts, pumpkin seeds, pecans, walnuts, and macadamia nuts. Notice I didn't mention cashews. They are one nut that is high in carbohydrates, so also beware of buying mixed nuts which often include cashews, too much salt, and, yes, even added sugar. Be sure to read the labels if you're buying canned nuts and seeds, and don't forget to deduct the fiber from the carbs to evaluate your net carbs. Buy raw nuts when you can and roast them yourself to give them a nuttier flavor.
And, did I mention celery? Wow! Celery is an awesome snack full of fiber and nutrients. Celery is good all by itself but makes a wonderful 'vehicle' for other foods, too. Fill your celery sticks with natural peanut butter or cream cheese mixed with mustard and onions. YUM! And while you're digging around the vegetable crisper, pull out those cucumbers, slice them up and dip them in hummus. Dice some tomatoes and mix in some balsamic vinaigrette for a cooling and refreshing snack. Or how about just a couple crispy dill pickles?
Looking for a snack to fill your tummy and warm you up at the same time? I love to microwave asparagus for just a minute or so and sprinkle with Italian seasoning. You can do this with other veggies as well. The salty goodness is satisfying and the fiber in the vegetables fills you up and is so healthy for you. Also, try making pepperoni 'chips' in the microwave. Just heat on a paper towel until they get crispy. Top with a bit of cheese for a nice 'nacho' treat. You can use the oven for these snacks as well.
Just remember, the most important tip to take away from all this is to PLAN, PLAN, and PLAN SOME MORE. With just a few snack ideas, you and your diet will live happily ever after!
Tuesday, January 15, 2013
Low Carb Breakfast Burrito
6 Tbsp egg whites (equals 2 eggs, separated)
1 Tbsp favorite salsa
1 Tbsp finely shredded Cheddar cheese or Parmesan cheese
1 small whole wheat or low-carb tortilla
Spray a small microwave-safe bowl with cooking spray or lightly coat with olive oil.
In a separate bowl, whisk together the egg whites, salsa, and cheese, then pour into the oiled bowl.
Microwave on HIGH for 1 1/2 minutes (will vary depending on microwave.)
Remove when egg mixture is solid.
Spoon egg mixture onto a small tortilla and roll up. Serve with a little more salsa if desired.
If you're on the road, many hotel rooms have microwaves. With just a few ingredients, you can mix up a quick, healthy breakfast.
You can use whole eggs if you wish, or you can use Egg Substitute.
If you can't find whole wheat or low-carb tortillas where you are, don't worry. The carb level isn't terrible. Just read the nutrition level on your tortilla. Of course, you can skip the tortilla entirely and just serve as is.
Serves 1.
1 Tbsp favorite salsa
1 Tbsp finely shredded Cheddar cheese or Parmesan cheese
1 small whole wheat or low-carb tortilla
Spray a small microwave-safe bowl with cooking spray or lightly coat with olive oil.
In a separate bowl, whisk together the egg whites, salsa, and cheese, then pour into the oiled bowl.
Microwave on HIGH for 1 1/2 minutes (will vary depending on microwave.)
Remove when egg mixture is solid.
Spoon egg mixture onto a small tortilla and roll up. Serve with a little more salsa if desired.
If you're on the road, many hotel rooms have microwaves. With just a few ingredients, you can mix up a quick, healthy breakfast.
You can use whole eggs if you wish, or you can use Egg Substitute.
If you can't find whole wheat or low-carb tortillas where you are, don't worry. The carb level isn't terrible. Just read the nutrition level on your tortilla. Of course, you can skip the tortilla entirely and just serve as is.
Serves 1.
Low Carb Marinaded Mix-Up California Salad
3 nectarines, chopped
4 oz fresh mushrooms, quartered
1 cup grape tomatoes, halved
1/3 cup chopped green onions
1 can (3 oz) sliced black olives, drained
1 can (8 oz) artichoke hearts, drained, liquid reserved
2 Tbsp olive oil
1 lemon, juiced
1/2 tsp dried thyme (or 1/2 Tbsp fresh thyme)
In a large bowl, put the nectarines, mushrooms, tomatoes, onions, olives, and artichokes.
In a separate bowl, pour the reserved liquid from artichokes, add the olive oil, lemon juice, and thyme, and whisk together until well blended.
Pour this dressing immediately over the salad ingredients, toss together, then put in refrigerator for 2 to 4 hours to marinade well; stir a couple times during this time.
Serves 4.
4 oz fresh mushrooms, quartered
1 cup grape tomatoes, halved
1/3 cup chopped green onions
1 can (3 oz) sliced black olives, drained
1 can (8 oz) artichoke hearts, drained, liquid reserved
2 Tbsp olive oil
1 lemon, juiced
1/2 tsp dried thyme (or 1/2 Tbsp fresh thyme)
In a large bowl, put the nectarines, mushrooms, tomatoes, onions, olives, and artichokes.
In a separate bowl, pour the reserved liquid from artichokes, add the olive oil, lemon juice, and thyme, and whisk together until well blended.
Pour this dressing immediately over the salad ingredients, toss together, then put in refrigerator for 2 to 4 hours to marinade well; stir a couple times during this time.
Serves 4.
How To Stick To A Low Carb Diet
What's the hardest part of any diet? Sticking to it. But in order to stick to your diet plan you have to start by having a plan. There are plenty of resources that can help you choose which foods to eat and develop a plan based on which route you go with your low carb diet. But, sometimes the vastness of the information just makes your head spin. At least, I know it does mine.
Sure, you should check out as much information as you possibly can, but there are also simple basic strategies you can learn to make the low carb diet process easier. Let's look at some suggestions that will hopefully get you started in the right direction without spinning out of control, and help you stick to your diet in the long run.
Whether online or in person, you will meet others who are taking this dieting journey right along with you. Not only can you share your concerns, but you can get recipes and ideas for meal planning. You will discover how others have gotten past their setbacks and maneuvered through their dieting obstacles. You will receive some much needed pats on the back when you’ve hit a goal. These communities are a way to reach out and get the support you need from others who are experiencing the same thing. You will also be held accountable for the goals you set, which will keep you on track. So, along with the pats on the back, expect a few nudges. It's all in the spirit of support.
Routinely making out your grocery list ahead of time will quickly make you an expert low carb shopper. You will want a master grocery list that consists of the acceptable foods on your low carb diet. Items on the list should include proteins such as poultry, lean meats, fish, and other seafood, as well as canned tuna and sardines. Your dairy list will include eggs, cheese, and milk. Depending on your exact low carb diet, you will list specific food items to enjoy often. Of course, you'll want your 'good carb' food list to include lots of fresh vegetables, some fruits, and nuts. This list will come in handy when you're in a rush and haven't made out your meal plan, but it also comes in handy as you do your menu planning. Refer to this list often and you will soon become familiar with all the foods permitted on the low carb diet you are following. Soon, you'll be able to rattle the list off from memory and buzz through the grocery store in no time flat.
It’s important to become familiar with food labels and know how to read them. On any low carb diet, you will need to pay attention to the total carbohydrates, the dietary fiber, the calories from fat, and the serving size. This helps you become familiar with calculating 'net carbs' and keeping track of your daily carb intake. If a permitted food doesn't have a nutrition label, such as fresh produce, check online by searching 'nutrition of ____' and you'll find nutrition information. These searches are important because you may discover foods that seem high in carbs until you find out how much fiber they have. The 'net carbs' then fall within your daily intake and you have found a new food to enjoy. Also look at the nutrient levels for food items. Remember, a few extra complex carbs aren't bad for you if you are also receiving mega doses of vitamins, minerals, or protein.
Even a few days of meal planning can help prevent that midnight cookie jar raid. Get out your master shopping list and hit the grocery store. Stock your refrigerator and pantry with foods that you can throw together for easy meals and snacks. Always have snacks on hand so you don't feel deprived, which is a dieter's disaster. Have plenty of washed and cut up vegetables and fruit ready to grab, as well as proteins like nuts, meat, and cheese. The idea is to have low carb food prepared or ready to prepare so you aren't reaching for the potato chips or breadsticks when your tummy rumbles. If hard-boiled eggs and tuna salad are ready and waiting, your diet remains on track. When you have time, sit down with recipes and plan to shop for the ingredients. Take a day to prepare a few dishes you can stick in the freezer. Plan, prepare, and you'll never go hungry, or fall off your diet.
The key to success in any diet plan is to make it easy and tasty. Getting support, understanding your diet, knowing what foods are good for you, developing a master list of those foods, and planning ahead all lead to one thing – success. Once you've reached a comfort level in this basic strategy for sticking to your diet, then expand your horizons. Try new recipes, share more with your community or forum, and enjoy your new healthy lifestyle.
Sure, you should check out as much information as you possibly can, but there are also simple basic strategies you can learn to make the low carb diet process easier. Let's look at some suggestions that will hopefully get you started in the right direction without spinning out of control, and help you stick to your diet in the long run.
Join a low carb diet forum or other community.
Whether online or in person, you will meet others who are taking this dieting journey right along with you. Not only can you share your concerns, but you can get recipes and ideas for meal planning. You will discover how others have gotten past their setbacks and maneuvered through their dieting obstacles. You will receive some much needed pats on the back when you’ve hit a goal. These communities are a way to reach out and get the support you need from others who are experiencing the same thing. You will also be held accountable for the goals you set, which will keep you on track. So, along with the pats on the back, expect a few nudges. It's all in the spirit of support.
Design your master grocery list.
Routinely making out your grocery list ahead of time will quickly make you an expert low carb shopper. You will want a master grocery list that consists of the acceptable foods on your low carb diet. Items on the list should include proteins such as poultry, lean meats, fish, and other seafood, as well as canned tuna and sardines. Your dairy list will include eggs, cheese, and milk. Depending on your exact low carb diet, you will list specific food items to enjoy often. Of course, you'll want your 'good carb' food list to include lots of fresh vegetables, some fruits, and nuts. This list will come in handy when you're in a rush and haven't made out your meal plan, but it also comes in handy as you do your menu planning. Refer to this list often and you will soon become familiar with all the foods permitted on the low carb diet you are following. Soon, you'll be able to rattle the list off from memory and buzz through the grocery store in no time flat.
Learn how to read nutrition labels.
It’s important to become familiar with food labels and know how to read them. On any low carb diet, you will need to pay attention to the total carbohydrates, the dietary fiber, the calories from fat, and the serving size. This helps you become familiar with calculating 'net carbs' and keeping track of your daily carb intake. If a permitted food doesn't have a nutrition label, such as fresh produce, check online by searching 'nutrition of ____' and you'll find nutrition information. These searches are important because you may discover foods that seem high in carbs until you find out how much fiber they have. The 'net carbs' then fall within your daily intake and you have found a new food to enjoy. Also look at the nutrient levels for food items. Remember, a few extra complex carbs aren't bad for you if you are also receiving mega doses of vitamins, minerals, or protein.
Plan meals and snacks ahead.
Even a few days of meal planning can help prevent that midnight cookie jar raid. Get out your master shopping list and hit the grocery store. Stock your refrigerator and pantry with foods that you can throw together for easy meals and snacks. Always have snacks on hand so you don't feel deprived, which is a dieter's disaster. Have plenty of washed and cut up vegetables and fruit ready to grab, as well as proteins like nuts, meat, and cheese. The idea is to have low carb food prepared or ready to prepare so you aren't reaching for the potato chips or breadsticks when your tummy rumbles. If hard-boiled eggs and tuna salad are ready and waiting, your diet remains on track. When you have time, sit down with recipes and plan to shop for the ingredients. Take a day to prepare a few dishes you can stick in the freezer. Plan, prepare, and you'll never go hungry, or fall off your diet.
The key to success in any diet plan is to make it easy and tasty. Getting support, understanding your diet, knowing what foods are good for you, developing a master list of those foods, and planning ahead all lead to one thing – success. Once you've reached a comfort level in this basic strategy for sticking to your diet, then expand your horizons. Try new recipes, share more with your community or forum, and enjoy your new healthy lifestyle.
Monday, January 14, 2013
Low Carb Lemony Turkey Cutlet Skillet
2 turkey cutlets, pounded thin
2 tsp lemon pepper seasoning
1 Tbsp cooking oil
2 Tbsp fresh lemon juice
1 Tbsp Worcestershire sauce
1 tsp Dijon mustard
1 tsp fresh flat-leaf parsley, chopped fine
* salad for serving
Season both sides of turkey cutlets with lemon pepper.
Get out a large skillet, pour in oil, and put over medium heat; preheat until oil sizzles.
Place turkey cutlets carefully into hot skillet and cook until turkey browns, about 4 to 5 minutes on each side, removing cutlets to a cooling rack covered with paper towels.
In a bowl, whisk together the lemon juice, Worcestershire, Dijon, and parsley until well blended.
In the skillet over medium heat, add this mixture, and stir, blending in the browned bits from the turkey; cook until hot and bubbly.
Serve turkey cutlets on plates with the sauce poured over.
Serves 2.
Place a salad on the plate and serve the turkey alongside with sauce poured over turkey and salad if desired.
2 tsp lemon pepper seasoning
1 Tbsp cooking oil
2 Tbsp fresh lemon juice
1 Tbsp Worcestershire sauce
1 tsp Dijon mustard
1 tsp fresh flat-leaf parsley, chopped fine
* salad for serving
Season both sides of turkey cutlets with lemon pepper.
Get out a large skillet, pour in oil, and put over medium heat; preheat until oil sizzles.
Place turkey cutlets carefully into hot skillet and cook until turkey browns, about 4 to 5 minutes on each side, removing cutlets to a cooling rack covered with paper towels.
In a bowl, whisk together the lemon juice, Worcestershire, Dijon, and parsley until well blended.
In the skillet over medium heat, add this mixture, and stir, blending in the browned bits from the turkey; cook until hot and bubbly.
Serve turkey cutlets on plates with the sauce poured over.
Serves 2.
Place a salad on the plate and serve the turkey alongside with sauce poured over turkey and salad if desired.
Low Carb Layered Fiesta Dip
8 oz sour cream
1/2 cup olive oil mayonnaise
1 pkg taco seasoning
2 cans black bean dip
1 cup guacamole dip
1 bunch green onions, chopped, including green tops
2 Roma tomatoes, diced fine
1 small can sliced black olives
8 oz finely shredded Cheddar cheese
Stir together the sour cream, mayonnaise, and taco seasoning in a bowl; set aside.
In a large shallow glass dish, spread the black bean dip over the bottom of the dish.
Evenly spread the guacamole over the black beans, then spread the sour cream mixture evenly over.
Scatter the tomatoes on top, then the onion, and finally the shredded cheese.
Cover with plastic and refrigerate for 1 hour.
Serve with celery sticks or other veggies for dipping.
You can make your own guacamole and black bean dip if you wish, but there are many premade varieties that fit needs of a low carb diet.
1/2 cup olive oil mayonnaise
1 pkg taco seasoning
2 cans black bean dip
1 cup guacamole dip
1 bunch green onions, chopped, including green tops
2 Roma tomatoes, diced fine
1 small can sliced black olives
8 oz finely shredded Cheddar cheese
Stir together the sour cream, mayonnaise, and taco seasoning in a bowl; set aside.
In a large shallow glass dish, spread the black bean dip over the bottom of the dish.
Evenly spread the guacamole over the black beans, then spread the sour cream mixture evenly over.
Scatter the tomatoes on top, then the onion, and finally the shredded cheese.
Cover with plastic and refrigerate for 1 hour.
Serve with celery sticks or other veggies for dipping.
You can make your own guacamole and black bean dip if you wish, but there are many premade varieties that fit needs of a low carb diet.
Here Are The Right Steps Toward Success With Your Low Carb Diet
Getting started on any diet can certainly be overwhelming. A low carb diet is no exception. It’s important to recognize the key components of your low carb diet, and do the necessary research before you begin. The following are a few suggestions to help you get started with the right mindset, which will allow for the greatest success with your low carb diet.
It is important to consult a doctor, dietician, or other health care professional when beginning any kind of diet. You need the right information to make sure your body will be receiving the proper nutrients to remain healthy during your diet. A big downfall potential dieters make is trying to construct a diet plan on their own, often ending up eating or eliminating the wrong foods for their particular needs. This only leads to frustration, which typically ends up with stopping the diet altogether. Let’s not quit before we even begin. Talk to your doctor or health care professional and get the information you need so you can take it from there.
After consulting a doctor, you will most likely have a good idea of the foods you can eat and how to proceed. Everyone is different, however, and you need to find a way to construct your low carb diet to fit your lifestyle and what is most comfortable for you. There are a variety of books and loads of information on the internet that will give you lots of tips and advice how best to live a low carb lifestyle. Check out books at your local library, visit bookstores, both online and physical, and read, read, read. Start by understanding the difference between simple carbs and complex carbs. Check out nutrition facts. Knowledge is key when it comes to starting something as crucial to your health and well-being as a new diet.
Schedule your meal times and plan a menu so you know when you are going to eat, and what foods you will be eating at that time. Having a set schedule makes it less likely that you will snack on items that do not fit the diet guidelines. Take time to gather low carb diet-friendly recipes. Start with a few and give them a try, then find a few more. Soon you'll have a collection of tasty low carb dishes you will turn to again and again. Successful diets start with good food. Getting bored with bland food is a sure way to end up abandoning your low carb diet. Planning out your meals will keep you well fed and on track.
Before even attempting to step foot through the doors of a grocery store, you need to have your list made out and ready to go. This will help keep you from succumbing to impulse buying and following old shopping habits. Eliminating those 'bad carb' foods from your list will probably be difficult for the first few weeks simply because you are so accustomed to shopping a certain way. Habit may lead you to the bread and pasta aisle, but with your grocery list in front of you, you'll be able to stay on track and easily head over to the fresh produce and healthy protein aisle without flinching. You may have to put blinders on for the first few trips to get past the bakery, but don't worry. You'll soon be over that craving if you follow your low carb diet closely.
The purpose of any diet is to create a healthier, more energetic lifestyle. If you begin starving yourself, eliminating the nutrients your body needs, you'll risk becoming sick, fatigued, and may even be unable to function properly. Follow the advice of your doctor and your diet plan and eat what you need to stay healthy and still lose weight. Avoid straying from the meal plan due to excessive hunger by including nutritious low carb snacks throughout the day. Your low carb diet will allow for plenty of delicious snacks, including crunchy vegetables, cheese, and nuts. Even a can of sardines or tuna mixed with spicy mustard is an acceptable snack. If your stomach is rumbling, don't pout and don't starve yourself. An empty stomach has a mischievous side; it will lead you to bad food choices if you let it. Instead, in between meals, reach for one of the many tasty snacks you can enjoy on a low carb diet.
Remember, there is not one specific diet to follow, not even one specific low carb diet. You have to evaluate your own lifestyle and find what is best for you and your overall health. Get the information you need, be realistic about your goals, prepare your plan, and give yourself a break when your diet plan goes astray. Determine what you want to get out of your diet plan and how much effort you want to put into it. Get started on the right foot and with the right mindset so your low carb diet plan will be a tremendous success.
Talk to your doctor or dietician.
It is important to consult a doctor, dietician, or other health care professional when beginning any kind of diet. You need the right information to make sure your body will be receiving the proper nutrients to remain healthy during your diet. A big downfall potential dieters make is trying to construct a diet plan on their own, often ending up eating or eliminating the wrong foods for their particular needs. This only leads to frustration, which typically ends up with stopping the diet altogether. Let’s not quit before we even begin. Talk to your doctor or health care professional and get the information you need so you can take it from there.
Do your research.
After consulting a doctor, you will most likely have a good idea of the foods you can eat and how to proceed. Everyone is different, however, and you need to find a way to construct your low carb diet to fit your lifestyle and what is most comfortable for you. There are a variety of books and loads of information on the internet that will give you lots of tips and advice how best to live a low carb lifestyle. Check out books at your local library, visit bookstores, both online and physical, and read, read, read. Start by understanding the difference between simple carbs and complex carbs. Check out nutrition facts. Knowledge is key when it comes to starting something as crucial to your health and well-being as a new diet.
Create your meal plan for the week or month.
Schedule your meal times and plan a menu so you know when you are going to eat, and what foods you will be eating at that time. Having a set schedule makes it less likely that you will snack on items that do not fit the diet guidelines. Take time to gather low carb diet-friendly recipes. Start with a few and give them a try, then find a few more. Soon you'll have a collection of tasty low carb dishes you will turn to again and again. Successful diets start with good food. Getting bored with bland food is a sure way to end up abandoning your low carb diet. Planning out your meals will keep you well fed and on track.
Make your grocery list ahead of time.
Before even attempting to step foot through the doors of a grocery store, you need to have your list made out and ready to go. This will help keep you from succumbing to impulse buying and following old shopping habits. Eliminating those 'bad carb' foods from your list will probably be difficult for the first few weeks simply because you are so accustomed to shopping a certain way. Habit may lead you to the bread and pasta aisle, but with your grocery list in front of you, you'll be able to stay on track and easily head over to the fresh produce and healthy protein aisle without flinching. You may have to put blinders on for the first few trips to get past the bakery, but don't worry. You'll soon be over that craving if you follow your low carb diet closely.
Don’t starve yourself.
The purpose of any diet is to create a healthier, more energetic lifestyle. If you begin starving yourself, eliminating the nutrients your body needs, you'll risk becoming sick, fatigued, and may even be unable to function properly. Follow the advice of your doctor and your diet plan and eat what you need to stay healthy and still lose weight. Avoid straying from the meal plan due to excessive hunger by including nutritious low carb snacks throughout the day. Your low carb diet will allow for plenty of delicious snacks, including crunchy vegetables, cheese, and nuts. Even a can of sardines or tuna mixed with spicy mustard is an acceptable snack. If your stomach is rumbling, don't pout and don't starve yourself. An empty stomach has a mischievous side; it will lead you to bad food choices if you let it. Instead, in between meals, reach for one of the many tasty snacks you can enjoy on a low carb diet.
Remember, there is not one specific diet to follow, not even one specific low carb diet. You have to evaluate your own lifestyle and find what is best for you and your overall health. Get the information you need, be realistic about your goals, prepare your plan, and give yourself a break when your diet plan goes astray. Determine what you want to get out of your diet plan and how much effort you want to put into it. Get started on the right foot and with the right mindset so your low carb diet plan will be a tremendous success.
Sunday, January 13, 2013
Low Carb Chicken Cheese Quesadilla
1 cup shredded Monterey Jack cheese, or Pepper Jack if you like the heat
8 small low-carb tortillas
8 oz cooked chicken, shredded
2 roasted red bell peppers, chopped
2 Tbsp fresh cilantro or parsley, chopped
Lay 4 tortillas out on work surface.
Evenly divide the cheese and sprinkle 1/2 of each portion over the tortillas.
Spread even amounts of the chicken, peppers, and cilantro over the cheese, then top with the remaining cheese.
Set the remaining 4 tortillas over the filled tortillas, press to close.
Spray a non-stick skillet with a little cooking oil.
Put over medium-high heat, then set each quesadilla in skillet, cooking 2 minutes, or until browned slightly, then flip and cook another 2 minutes.
Remove and continue with each quesadilla.
Cut each in half and serve warm.
This will serve 4 a full meal or cut in half will serve 8 a light snack or lunch.
Add any other veggies you'd like, just making sure you cut them very small so they heat during the short cooking time.
May serve with a dollop of sour cream and stay within your low carb diet.
8 small low-carb tortillas
8 oz cooked chicken, shredded
2 roasted red bell peppers, chopped
2 Tbsp fresh cilantro or parsley, chopped
Lay 4 tortillas out on work surface.
Evenly divide the cheese and sprinkle 1/2 of each portion over the tortillas.
Spread even amounts of the chicken, peppers, and cilantro over the cheese, then top with the remaining cheese.
Set the remaining 4 tortillas over the filled tortillas, press to close.
Spray a non-stick skillet with a little cooking oil.
Put over medium-high heat, then set each quesadilla in skillet, cooking 2 minutes, or until browned slightly, then flip and cook another 2 minutes.
Remove and continue with each quesadilla.
Cut each in half and serve warm.
This will serve 4 a full meal or cut in half will serve 8 a light snack or lunch.
Add any other veggies you'd like, just making sure you cut them very small so they heat during the short cooking time.
May serve with a dollop of sour cream and stay within your low carb diet.
Low Carb Ginger Mustard Marinaded Pork Tenderloin
1.5 lb pork tenderloin
1/4 cup soy sauce
1 tsp Dijon mustard
1 clove garlic, minced
2 tsp fresh ginger root, grated
2 tsp coarse ground black pepper
* serve with sauteed shredded cabbage, optional
If pork tenderloin is in two parts, tie together with butchers string.
Put the soy sauce, mustard, garlic, and ginger in a large ziploc plastic bag and shake to mix.
Set the pork in the plastic bag and shake around to coat pork well.
Place the pork in the refrigerator for 4 to 8 hours (overnight is fine), turning plastic bag over several times to make sure pork is marinaded evenly.
To cook: Remove the pork from bag, letting marinade drip off; set pork in dish and evenly sprinkle with black pepper.
Preheat grill or oven and cook until internal temperature of pork reaches 150 degrees.
Remove and let rest 5 to 10 minutes before slicing into thin slices to serve.
Will serve 4.
For a side dish, saute shredded cabbage (cole slaw) in hot skillet until just tender. Sprinkle a touch of soy sauce in skillet and stir into cabbage to season.
1/4 cup soy sauce
1 tsp Dijon mustard
1 clove garlic, minced
2 tsp fresh ginger root, grated
2 tsp coarse ground black pepper
* serve with sauteed shredded cabbage, optional
If pork tenderloin is in two parts, tie together with butchers string.
Put the soy sauce, mustard, garlic, and ginger in a large ziploc plastic bag and shake to mix.
Set the pork in the plastic bag and shake around to coat pork well.
Place the pork in the refrigerator for 4 to 8 hours (overnight is fine), turning plastic bag over several times to make sure pork is marinaded evenly.
To cook: Remove the pork from bag, letting marinade drip off; set pork in dish and evenly sprinkle with black pepper.
Preheat grill or oven and cook until internal temperature of pork reaches 150 degrees.
Remove and let rest 5 to 10 minutes before slicing into thin slices to serve.
Will serve 4.
For a side dish, saute shredded cabbage (cole slaw) in hot skillet until just tender. Sprinkle a touch of soy sauce in skillet and stir into cabbage to season.
Ridding Those Bad Carbs From Your Life
If you are reading this, chances are you are curious about what all the hubbub is about 'good carbs' versus 'bad carbs.' You may be thinking of starting a low carb diet and want to know where the dividing line is. You may even be wondering what specific foods contain bad carbs and why do you have to get them out of your pantry, refrigerator, and life? First a short lesson in Bad Carb 101 and then we'll get to the specifics.
Let me give you a quick review of what bad carb foods look like: bagels, muffins, bread, crackers, and pasta all made with white flour. Of course, anything containing white sugar is on the list: cookies, cake, candy, pies, and some cereals. Then we have the starches: rice and potatoes. Think 'white flour' and 'white sugar' and add 'starchy foods' and you have a general knowledge of bad carbs. That's the simple explanation. But there's more.
When we eat a lot of refined foods that have high carbs and low fiber, we are eating sugar. Yes, carbs are sugar. Sugar metabolizes quickly causing a spike in the bloodstream and allows us to quickly get a boost, and just as quickly get hungry again. Why? After the sugars enter the bloodstream, the pancreas releases insulin. The insulin helps us to convert that sugar spike into instant energy and we feel a jolt or 'sugar high.' Then, after our body has released enough insulin to counteract the 'sugar high,' we feel the CRASH.
What happens next? More sugar is craved to offset the CRASH, which could result in the shakes, fatigue, headaches, hunger, and cravings. What cures these problems? More sugar. The cycle has begun. This sugar roller coaster not only causes these physical reactions, but wreaks havoc on our internal organs and circulatory system. You can only stop the cycle by eliminating the sugar in the first place. But how did all this sugar (aka bad carbs) craving get started?
Many of us were raised with these foods because our families were stretching the dollar. The foods we refer to as 'bad carbs' tend to be cheaper. We learned to love these foods and now we crave them - macaroni and cheese anybody? Stacks of white bread and dinner rolls were common on most family tables. It's a great food to stretch the meal a little further. But, times are changing. We are returning to a time when we grew vegetables, ate mixed grain breads, and had fresh eggs for breakfast. Eating these types of foods is exactly what a low carb, high fiber diet is all about.
Yes, you will need to give up the bad carbs, which are all the refined, processed foods that you currently find so convenient. But, you will then fill the pantry and refrigerator with the good carbs that are higher in fiber. Once you make the decision and learn how to plan your meals and snacks, you'll find you don't even miss those bad carbs. Here's where I can almost hear you say...
I know. It's not easy to cut ties with those bad carbs. Nor is it easy (at first) to see an alternative. When you go to the drive-thru to get a burger, there isn’t often a healthy alternative. Just see how many organic farm-raised lean beef burgers with a multi-grain bun you can find at a fast food place. What do we get instead? A suspicious processed product called a hamburger on white flour, sugar added, processed and refined bun. These are the carbs we can't live without? No wonder the obesity rates and correlating health problems in America have reached a dangerous level.
How will you live without your carbs? The answer is; “You don't have to.” The fact is, you will be eating carbs, but not the carbs that are responsible for the weight gain and health problems you've been concerned about. Let's get down to the nitty gritty and check out your new direction.
Making the decision to eat a low carb diet means you have to remove some (or most?) of the food you've been used to eating, and replace it with healthier alternatives; namely good carbs. Start by getting rid of the white processed breads and pasta made with white flour. Replace these with multi-grain and whole wheat breads as well as whole wheat pastas. Replace any white rice with long grain brown rice and wild rice. Look for breads, pastas, rice, and bagels that are darker and denser because they are better for you than their 'enriched white flour' or other refined counterparts.
There are some new specially made low carb breads that are on the market that are high in fiber which results in a lower 'net carb' per serving. You'll even find low carb pita breads, multi-grain hamburger and hot dog buns, hoagie rolls, tortillas, crackers, and pasta. Your new best friend in your low carb diet will be the nutrition label. Get to know it very, very well.
Strive to get at least 5 to 6 servings a day of vegetables and 3 to 4 servings of fruit or berries in your low carb diet. This recommendation will vary with whatever diet you are following, so use it as a rule. Of course, these servings should all fall within the 'good carb' category. Adding at least 10 servings of dietary fiber each day will help you keep your carb count where you want it, and will keep you feeling full and satisfied.
Generally speaking, the darker, richer colored veggies, fruits, and berries are higher in fiber content which lowers the net carb count. Steer your choices toward vegetables like spinach, kale, collards, mustard, broccoli, beet greens, tomatoes, cucumber, arugula, snap beans, celery, radishes, and asparagus. For fruits and berries choose citrus and dark berries, but stay away from the tropical fruits like banana and mango as they are quite starchy with very little fiber content.
Do the research on fruits and vegetables and you'll learn you do have choices. For instance, apples are high in carbs, relatively low in fiber, and very high in sugar. Compared to jicama, also sweet and crunchy, which has a relatively low amount of carbs, is loaded with fiber, and very low in sugar. Also (and here's why I read my nutrition data), jicama has 4 times the amount of vitamin C and iron as an apple. Not a bad alternative!
Let’s not forget about nuts. Almost all nuts, with the exception of cashews, will fit into your low carb diet. Be sure to read the label if you are buying a mix, as many mixes include cashews. Try to buy raw nuts. You can always roast them yourself to bring out more of that nutty flavor. Then, there are dried beans, lentils, and peas. These foods do have a fair amount of good carbs which, at first glance, may not seem to fit in your daily carb limit. But, don't forget the magic fiber! Subtract the fiber from the carbs and you have a net carb count that is very respectable. Eating some form of these food items (think hummus) may add about 10 grams of fiber per day and keep you safely in the low carb zone.
Living without those bad carbs in your life starts with a decision. Have you decided to rid yourself of the unhealthy eating practices you have become accustomed to? If so, I can tell you that you will feel better, and look better, than you ever have before!
The Basic Bad Carb Breakdown
Let me give you a quick review of what bad carb foods look like: bagels, muffins, bread, crackers, and pasta all made with white flour. Of course, anything containing white sugar is on the list: cookies, cake, candy, pies, and some cereals. Then we have the starches: rice and potatoes. Think 'white flour' and 'white sugar' and add 'starchy foods' and you have a general knowledge of bad carbs. That's the simple explanation. But there's more.
When we eat a lot of refined foods that have high carbs and low fiber, we are eating sugar. Yes, carbs are sugar. Sugar metabolizes quickly causing a spike in the bloodstream and allows us to quickly get a boost, and just as quickly get hungry again. Why? After the sugars enter the bloodstream, the pancreas releases insulin. The insulin helps us to convert that sugar spike into instant energy and we feel a jolt or 'sugar high.' Then, after our body has released enough insulin to counteract the 'sugar high,' we feel the CRASH.
What happens next? More sugar is craved to offset the CRASH, which could result in the shakes, fatigue, headaches, hunger, and cravings. What cures these problems? More sugar. The cycle has begun. This sugar roller coaster not only causes these physical reactions, but wreaks havoc on our internal organs and circulatory system. You can only stop the cycle by eliminating the sugar in the first place. But how did all this sugar (aka bad carbs) craving get started?
Many of us were raised with these foods because our families were stretching the dollar. The foods we refer to as 'bad carbs' tend to be cheaper. We learned to love these foods and now we crave them - macaroni and cheese anybody? Stacks of white bread and dinner rolls were common on most family tables. It's a great food to stretch the meal a little further. But, times are changing. We are returning to a time when we grew vegetables, ate mixed grain breads, and had fresh eggs for breakfast. Eating these types of foods is exactly what a low carb, high fiber diet is all about.
Yes, you will need to give up the bad carbs, which are all the refined, processed foods that you currently find so convenient. But, you will then fill the pantry and refrigerator with the good carbs that are higher in fiber. Once you make the decision and learn how to plan your meals and snacks, you'll find you don't even miss those bad carbs. Here's where I can almost hear you say...
But How Will I Live Without My Carbs!
I know. It's not easy to cut ties with those bad carbs. Nor is it easy (at first) to see an alternative. When you go to the drive-thru to get a burger, there isn’t often a healthy alternative. Just see how many organic farm-raised lean beef burgers with a multi-grain bun you can find at a fast food place. What do we get instead? A suspicious processed product called a hamburger on white flour, sugar added, processed and refined bun. These are the carbs we can't live without? No wonder the obesity rates and correlating health problems in America have reached a dangerous level.
How will you live without your carbs? The answer is; “You don't have to.” The fact is, you will be eating carbs, but not the carbs that are responsible for the weight gain and health problems you've been concerned about. Let's get down to the nitty gritty and check out your new direction.
Turning a Healthier Direction
Making the decision to eat a low carb diet means you have to remove some (or most?) of the food you've been used to eating, and replace it with healthier alternatives; namely good carbs. Start by getting rid of the white processed breads and pasta made with white flour. Replace these with multi-grain and whole wheat breads as well as whole wheat pastas. Replace any white rice with long grain brown rice and wild rice. Look for breads, pastas, rice, and bagels that are darker and denser because they are better for you than their 'enriched white flour' or other refined counterparts.
There are some new specially made low carb breads that are on the market that are high in fiber which results in a lower 'net carb' per serving. You'll even find low carb pita breads, multi-grain hamburger and hot dog buns, hoagie rolls, tortillas, crackers, and pasta. Your new best friend in your low carb diet will be the nutrition label. Get to know it very, very well.
Strive to get at least 5 to 6 servings a day of vegetables and 3 to 4 servings of fruit or berries in your low carb diet. This recommendation will vary with whatever diet you are following, so use it as a rule. Of course, these servings should all fall within the 'good carb' category. Adding at least 10 servings of dietary fiber each day will help you keep your carb count where you want it, and will keep you feeling full and satisfied.
Generally speaking, the darker, richer colored veggies, fruits, and berries are higher in fiber content which lowers the net carb count. Steer your choices toward vegetables like spinach, kale, collards, mustard, broccoli, beet greens, tomatoes, cucumber, arugula, snap beans, celery, radishes, and asparagus. For fruits and berries choose citrus and dark berries, but stay away from the tropical fruits like banana and mango as they are quite starchy with very little fiber content.
Do the research on fruits and vegetables and you'll learn you do have choices. For instance, apples are high in carbs, relatively low in fiber, and very high in sugar. Compared to jicama, also sweet and crunchy, which has a relatively low amount of carbs, is loaded with fiber, and very low in sugar. Also (and here's why I read my nutrition data), jicama has 4 times the amount of vitamin C and iron as an apple. Not a bad alternative!
Let’s not forget about nuts. Almost all nuts, with the exception of cashews, will fit into your low carb diet. Be sure to read the label if you are buying a mix, as many mixes include cashews. Try to buy raw nuts. You can always roast them yourself to bring out more of that nutty flavor. Then, there are dried beans, lentils, and peas. These foods do have a fair amount of good carbs which, at first glance, may not seem to fit in your daily carb limit. But, don't forget the magic fiber! Subtract the fiber from the carbs and you have a net carb count that is very respectable. Eating some form of these food items (think hummus) may add about 10 grams of fiber per day and keep you safely in the low carb zone.
Living without those bad carbs in your life starts with a decision. Have you decided to rid yourself of the unhealthy eating practices you have become accustomed to? If so, I can tell you that you will feel better, and look better, than you ever have before!
Saturday, January 12, 2013
Low Carb Garden Veggie And Ginger Beef Stir Fry
1 tsp soy sauce
1/4 tsp garlic powder
1/2 tsp ground ginger
1/3 cup water
1/4 cup frying oil
8 oz lean beef, sliced thin
1 cup carrot, cut into thin strips
1 bell pepper, sliced into thin strips
1 small onion, sliced into thin strips
2 cups broccoli, small florettes
8 oz fresh mushrooms, sliced
Cooked brown or wild rice, optional
In a small bowl, put the soy sauce, garlic powder, ground ginger, and water, and mix together; set aside.
Heat 1/2 the oil in wok or large frying pan, when hot add beef and stir, cooking quickly; remove beef.
Put remaining oil in wok and add the carrots, cook for 1 minute, stirring, then add the remaining vegetables and cook, stirring often, until vegetables soften slightly.
Pour in the soy sauce mixture you made earlier, stir, reduce heat, and cook for another minute until hot and bubbly.
Remove from heat, add beef back into the mixture, and stir.
Serve over cooked brown rice or wild rice if desired.
Serves 4.
You can omit the rice if you want a lower carb count. Serve instead over a bed of mixed lettuce, spinach, or finely shredded cabbage, or just serve alone.
1/4 tsp garlic powder
1/2 tsp ground ginger
1/3 cup water
1/4 cup frying oil
8 oz lean beef, sliced thin
1 cup carrot, cut into thin strips
1 bell pepper, sliced into thin strips
1 small onion, sliced into thin strips
2 cups broccoli, small florettes
8 oz fresh mushrooms, sliced
Cooked brown or wild rice, optional
In a small bowl, put the soy sauce, garlic powder, ground ginger, and water, and mix together; set aside.
Heat 1/2 the oil in wok or large frying pan, when hot add beef and stir, cooking quickly; remove beef.
Put remaining oil in wok and add the carrots, cook for 1 minute, stirring, then add the remaining vegetables and cook, stirring often, until vegetables soften slightly.
Pour in the soy sauce mixture you made earlier, stir, reduce heat, and cook for another minute until hot and bubbly.
Remove from heat, add beef back into the mixture, and stir.
Serve over cooked brown rice or wild rice if desired.
Serves 4.
You can omit the rice if you want a lower carb count. Serve instead over a bed of mixed lettuce, spinach, or finely shredded cabbage, or just serve alone.
Low Carb Gumbo
2 slices bacon, diced
12 Roma tomatoes, diced small
1 lb fresh okra, cut up
2 small eggplant, washed and diced
2 small yellow squash, washed and diced
1 medium yellow onion, diced
1 tsp Cajun seasoning
1 bay leaf
1/2 cup diced smoked sausage, your choice
1 cup cleaned shrimp, small to medium size
1 Tbsp salt
1 tsp black pepper
In a large pot, fry the bacon until crisp; remove, but leave bacon fat.
With heat on medium, add all the cut up vegetables and the seasoning and bay leaf, bring to a boil, then immediately turn heat to low and simmer for about 30 to 40 minutes, stirring often. Put a lid on the pot, but keep it tipped slightly.
Add the sausage and let heat for 5 minutes.
Add the shrimp and let heat for 3 to 5 more minutes or until just pink.
Serve in large bowls, skipping the traditional rice to avoid added carbs. Between the eggplant and okra, you'll have plenty of body in the soup to not even miss the rice.
How To Find A Low Carb Diet To Fit Your Needs
I find that the hardest thing to do when starting a diet is trying to decide what foods to target. You want to make sure that you get enough of the good carbs, but which ones and how much? I know you have to eat the right types of carbohydrates, but is it just a guessing game? And what about special health concerns or needs?
Some people mistakenly believe it is best to avoid all carbs and only eat from the other food groups for the entirety of their dieting life. This method is really only suggested as a means to kick-start a diet, such as the popular South Beach Diet. In this diet, avoiding all carbs is a technique to stop the sugar/carb cravings. You really shouldn’t do this longer than two weeks because your body does need carbohydrates to operate and be healthy. In most cases, eating 'good carbs' during your low carb diet is the healthiest choice.
Of course, there are exceptions to the rules and you should follow your doctor's advice first over the advice of any diet book, or me for that matter! Let's take a look at some of the issues that affect your decision to eat low carb, and what is involved in designing your personal program.
Celiac disease requires the elimination of wheat or wheat gluten. The 'good carbs' that are reintroduced as a part of a low carb diet would need to come from 'gluten-free' sources, such as brown rice, corn, or potatoes, to name a few. The list of 'good carbs' in a low carb diet book may include whole grain bread and pasta, but for someone with this condition, it doesn't fit. This is a whole separate topic, but I wanted to cover it briefly just as a heads up to discuss this diet with your doctor before laying out any kind of low carb diet. Low carb diets and gluten-free diets can look similar, but there are definite differences.
Diabetes is another condition that requires special attention to the amount and types of carbs eaten. A food that is high in carbs but not high in fiber will cause a spike in blood sugar levels. This spike causes the pancreas to release insulin. The insulin helps to control the sugar levels in the bloodstream. When blood sugar levels continually spike up and down, it causes damage to the body - heart and arteries included. Another reason to consult your health care professional before proceeding with any diet.
Physically active people need carbs. Many people who start low carb diets also start a rigorous exercise program, since they most likely chose to diet to lose weight. Muscles are fueled by the carbs you eat. Your muscles will use these carbs for energy. Avoiding 'bad carbs' (simple carbohydrates), and eating 'good carbs' (complex carbohydrates), along with regular exercise, will give your muscles what they need to perform without adding to fat stores. People who are very physically active, whether on the job or at play, need more carbohydrates to maintain the health of their muscles, but they still need to eat the right kind of carbs to stay healthy. Even very active people will gain weight if they eat too many simple carbs and not enough complex carbs. For a person who needs their muscles to function well (and who doesn't!) eating only 'good carbs' is the right thing to do.
So, what are 'bad carbs' and 'good carbs?' To break it down simply, 'bad carbs' are found in refined flour and sugar products; think white bread, pastas, and sugary desserts. Those are the easiest to understand 'bad carbs.' Complex carbohydrates or the 'good carbs' may include whole grain and multi grain breads and pastas, along with long grain and brown rice, wild rice, vegetables and greens that are high in fiber, along with some fruits and berries.
However, some low carb dieters also start out by avoiding what might be considered healthier choices; foods like bananas, corn, carrots, peas, sweet potatoes, and rice, for instance. These 'good carbs' are higher in sugar content. See why it's so confusing? And that's why you need to get all the information you can, consult your health care professional, and listen to your own body when starting a low carb diet.
Put simply, just about everyone can fit a low carb diet into a healthier eating plan, once you know what to eat, what to avoid, and what carbohydrates are right for your particular case. With special health concerns or physical needs, this requires an understanding of how your body works, as well as a doctor-approved approach. Then, after all that research, there's one thing you must never forget – MOVE! All the healthy food in the world won't help you if you don't get your heart pumping and blood circulating. Start today by selecting an easy to follow diet and exercise program and your body will thank you!
Some people mistakenly believe it is best to avoid all carbs and only eat from the other food groups for the entirety of their dieting life. This method is really only suggested as a means to kick-start a diet, such as the popular South Beach Diet. In this diet, avoiding all carbs is a technique to stop the sugar/carb cravings. You really shouldn’t do this longer than two weeks because your body does need carbohydrates to operate and be healthy. In most cases, eating 'good carbs' during your low carb diet is the healthiest choice.
Of course, there are exceptions to the rules and you should follow your doctor's advice first over the advice of any diet book, or me for that matter! Let's take a look at some of the issues that affect your decision to eat low carb, and what is involved in designing your personal program.
Celiac disease requires the elimination of wheat or wheat gluten. The 'good carbs' that are reintroduced as a part of a low carb diet would need to come from 'gluten-free' sources, such as brown rice, corn, or potatoes, to name a few. The list of 'good carbs' in a low carb diet book may include whole grain bread and pasta, but for someone with this condition, it doesn't fit. This is a whole separate topic, but I wanted to cover it briefly just as a heads up to discuss this diet with your doctor before laying out any kind of low carb diet. Low carb diets and gluten-free diets can look similar, but there are definite differences.
Diabetes is another condition that requires special attention to the amount and types of carbs eaten. A food that is high in carbs but not high in fiber will cause a spike in blood sugar levels. This spike causes the pancreas to release insulin. The insulin helps to control the sugar levels in the bloodstream. When blood sugar levels continually spike up and down, it causes damage to the body - heart and arteries included. Another reason to consult your health care professional before proceeding with any diet.
Physically active people need carbs. Many people who start low carb diets also start a rigorous exercise program, since they most likely chose to diet to lose weight. Muscles are fueled by the carbs you eat. Your muscles will use these carbs for energy. Avoiding 'bad carbs' (simple carbohydrates), and eating 'good carbs' (complex carbohydrates), along with regular exercise, will give your muscles what they need to perform without adding to fat stores. People who are very physically active, whether on the job or at play, need more carbohydrates to maintain the health of their muscles, but they still need to eat the right kind of carbs to stay healthy. Even very active people will gain weight if they eat too many simple carbs and not enough complex carbs. For a person who needs their muscles to function well (and who doesn't!) eating only 'good carbs' is the right thing to do.
So, what are 'bad carbs' and 'good carbs?' To break it down simply, 'bad carbs' are found in refined flour and sugar products; think white bread, pastas, and sugary desserts. Those are the easiest to understand 'bad carbs.' Complex carbohydrates or the 'good carbs' may include whole grain and multi grain breads and pastas, along with long grain and brown rice, wild rice, vegetables and greens that are high in fiber, along with some fruits and berries.
However, some low carb dieters also start out by avoiding what might be considered healthier choices; foods like bananas, corn, carrots, peas, sweet potatoes, and rice, for instance. These 'good carbs' are higher in sugar content. See why it's so confusing? And that's why you need to get all the information you can, consult your health care professional, and listen to your own body when starting a low carb diet.
Put simply, just about everyone can fit a low carb diet into a healthier eating plan, once you know what to eat, what to avoid, and what carbohydrates are right for your particular case. With special health concerns or physical needs, this requires an understanding of how your body works, as well as a doctor-approved approach. Then, after all that research, there's one thing you must never forget – MOVE! All the healthy food in the world won't help you if you don't get your heart pumping and blood circulating. Start today by selecting an easy to follow diet and exercise program and your body will thank you!
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