Apples

Apples have a lot of nutritional value and benefits.  They are an excellent source of fiber, a good source of vitamin C, and loaded with antioxidants! 

Apples are a great source of fiber.  One medium apple with the skin contains 20% of your daily fiber needs.  Apples offer both soluble and insoluble fiber.  Insoluble fiber helps to promote the movement of materials through your digestive system.  Therefore it can help with those who struggle with constipation.  Soluble fiber helps to lower blood cholesterol and blood sugar.  It specifically lowers the “bad” cholesterol in the blood and helps to slow the absorption of sugar in the blood.  Therefore a high fiber diet can help to reduce the risk of developing type II diabetes.

Apples are packed with antioxidants which can help protect your body’s cells from damage.  One specific antioxidant apples contain is Quercetin.  Quercetin has been shown to fight heart disease, cancer, and even Alzheimer’s disease.  The peel of the apple contains the highest amount of antioxidants which is why it is so beneficial to eat apples in their whole fruit form opposed to as applesauce or juice. 

Apples are a good source of vitamin C, which is also an antioxidant that helps protect your body’s cells from damage and chronic diseases.  Vitamin C is very important for the body to form collagen in bones, cartilage, muscles, and blood vessels.  Vitamin C also helps aid the absorption of iron as well.  For example if you had a bowl of an iron-enriched cereal and added apples, it could help aid in the absorption of iron. 

Apple season is here!  Pick your own or buy your apples from your local farmer’s market.

 

Apple Yogurt

Makes 6 servings

2 medium apples (any color)

¼ cup crunchy granola

¼ cup raisins or dried fruit bits

1 ½ cups (12 ounces) vanilla yogurt

 

Core the apples.  Leave the skin on and cut into small pieces.  Mix all ingredients in a bowl.  Stir well and put ¼ cup of mixture into six individual serving cups.

 

Easy Baked Applesauce

Makes 8 Servings

 

5 tbsp. water

¼ cups packed brown sugar

2 tbsp. fresh lemon juice

1 tsp. ground cinnamon

4 pounds- apples, peeled, cored, and halved

 

Preheat oven to 375 degrees

Combine all ingredients in a large Dutch oven; toss to coat.  Cover and bake at 375 degrees for 1 hour and 15 minutes or until apples are tender, stirring once after 45 minutes.           

 

Recipe from: Cooking Light

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Mozzarella Sticks

Most everyone loves mozzarella sticks. Why not make them healthier by making them yourself and sneaking in a vegetable?  Whole-wheat breadcrumbs and flaxseed meal add fiber and using part-skim mozzarella and sautéing them with a little olive oil also makes them lower in fat than the restaurant fried version. This is a good way to get a little calcium in your kid’s diet!

 

Mozzarella sticks

Makes 8 sticks

 

1 cup whole-wheat breadcrumbs

1 tablespoon flaxseed meal (optional)

1 tablespoon sesame seeds (optional)

1 cup shredded part-skim mozzarella

½ cup cauliflower puree*

1 tablespoon cornstarch

Nonstick cooking spray

1 tablespoon olive oil

¼ teaspoon salt

 

In a bowl, toss the breadcrumbs with the flaxseed meal and sesame seeds.

In a second large bowl, stir together the mozzarella, cauliflower puree, and cornstarch until well combined.  Shape into eight 2×1/2 inch logs.  Gently roll each log in breadcrumbs, then wrap in aluminum foil or waxed paper and freeze for 20 minutes.  Make sure they are frozen before you cook!

Coat a large nonstick skillet with cooking spray and set it over medium-high heat.  When the pan is hot, add the oil.  Arrange the mozzarella sticks in the pan in a single layer, being careful not to crowd them.  Cook for 3 to 4 minutes, turning occasionally, until the crumb coating begins to brown.  Sprinkle with salt and serve with ketchup or marinara sauce. 

 

*Cauliflower puree

Cut off florets and discard core from 1 head of cauliflower.  Steam for 8 to 10 minutes.  Puree in food processor or blender for about 2 minutes, with a few teaspoons of water if needed for a smooth, creamy texture.

Deceptively Delicious; Simple Secrets to Get Your Kids Eating Good Food; Jessica Seinfeld

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Eggs!

Eggs come in single-serving packages stuffed with easy-to-digest protein for maintaining muscle and building your immune system against pneumonia and the flu. The yolks,the part which usually gets a bad wrap because of the saturated fat and cholesterol, also contain the good fats – mono and polyunsaturated fats.  They are loaded with important nutrients like B vitamins, vitamin D and two antioxidant carotenoids (lutein and zeaxanthin) which are crucial for preventing blindness in adults. The yolk also contains the mineral choline which has been shown to enhance memory.  Choline, a little-known but essential nutrient contributes to fetal brain development and helps prevent birth defects. The National Academy of Sciences recommends increased choline intake for pregnant and breastfeeding women. Two eggs – including the yolks – contain about 250 milligrams of choline, or roughly half the recommended daily amount.  Eat an egg two to three times a week and be egg-OK!

 

Egg Salad Sandwich

Yields 1 serving

 

1 hard boiled egg, peeled

1 tablespoon light mayonnaise

½ tablespoon Dijon mustard

1 tablespoon sunflower seeds

1 tablespoon finely grated carrots

a little salt and pepper, to taste

 

Chop egg.  Add other ingredients and mix together.  Pile mixture on a slice of whole wheat bread.  Add whatever other veggies you want, top with the second slice of bread and enjoy!

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Watermelon

Eat watermelon!  This is one hard-working fruit that is often overlooked because it seems so simple!  A 1-inch slice is a great source of hydration. – It contains 92% water!  And low in calories – 1 cup has only 49 calories.  Who would have guessed that this fruit is a cancer fighting powerhouse!   The red color in watermelon meat comes from the anti-oxidant lycopene.  In fact, watermelon delivers 1/3 more lycopene than fresh tomatoes do.  Lycopene protects against skin cancer by boosting the skin’s natural SPF.  For men, lycopene is a powerful fighter against prostate cancer. 

The fiber in watermelon is soluble which means that it helps clean out your blood vessels of unwanted plaque and cholesterol, lowering your total blood cholesterol.  Watermelon also packs a lot of potassium which helps the fight against high blood pressure.

For all of you mom’s-to-be out there battling that queasy feeling – studies have shown that pregnant women who can’t even keep water down enjoy ice-cold chunks of watermelon without feeling sick.

 

Selecting watermelon

A whole watermelon gives very few clues as to what is inside.  Check out the store’s cut pieces of watermelon which are typically sold along side whole ones.  This will give you a general idea of the quality of the melons the store sells.

• Look over the melon.  Choose one that is firm, symmetrical, and free of bruises, cuts and dents.
• Lift it up.  Watermelon should be heavy for its size since it is mostly water.
• Turn it over.  There should be a creamy yellow spot from where it sat on the ground and ripened in the sun.  If the melon is still green or white on the bottom, it is probably immature.
• Watermelons ripen on the vine, not on your kitchen counter.  So, what you buy is what you get.

 

Freezing watermelon chunks:

Cube seeded watermelon.  Place the cubes on a baking sheet lined with waxed paper and freeze.  When frozen, transfer to a plastic bag and return to freezer.

 

Serve Watermelon Slush drinks at your next family gathering!

Yield:  six servings

 

1 can (10 ounces) frozen nonalcoholic margarita mix

3 cups cubed seeded watermelon

2 cups frozen cubed seeded watermelon or ice cubes

 

In a blender or food processor, whirl the margarita mix and the unfrozen watermelon cubes until liquefied.  Add the frozen watermelon cubes or ice cubes.  Pulse until mixture is slushy.  Serve immediately.

 

Sources:  The Giant Book of Kitchen Counter Cures;  Karen Cicero and Colleen Pierre, M.S., R.D.

USA Weekend June 1-3, 2007

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Ranch Snack Mix

Try this recipe for a snack mix with the tangy twist of ranch dressing.  By adding nuts, you are getting protein along with the complex carbohydrates found in the pretzels, fish crackers and cereal.  Eating a protein and carbohydrate together will make you feel full longer.   Nuts offer a dose of heart healthy fat and by choosing whole grain fish crackers and wheat cereal, you are boosting the fiber content a little which will help you feel fuller faster.  This is a great snack for kids to prepare by themselves or with just a little help from an adult.

 

Ranch Snack Mix

 Servings: 8

 

1 cup whole grain fish crackers

1 cup pretzels, any shape

1 cup Wheat Chex cereal

1 cup peanuts, plain

¼ cup dry buttermilk salad dressing mix, do not prepare

1 tablespoon canola oil

 

Combine crackers, pretzels, cereal and peanuts in a large bowl or bag.  Drizzle oil over dry ingredients and stir to coat evenly. Sprinkle ranch dressing mix over the mix. Toss or shake well.  Store in an airtight container.

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Tomato Season – Time for Salsa

Tomatoes are in peak season right now!  Wonder what to do with the huge amount of them that you have on the kitchen counter?  How about making a big batch of salsa!  Salsa is a great low-fat way to dress up your snacks and meals!  It is also rich in vitamin C, lycopene and other antioxidants that help fight diseases like heart disease and cancer.  Add black beans to your salsa to add protein and fiber.  Add a little fruit like mango for a sweeter more tropical salsa.  Aside from scooping it up with tortilla chips here is a few other ways to use this versatile condiment:

• spoon on to a baked potato – use instead of butter and sour cream
• spoon over grilled chicken and sprinkle a little shredded cheddar cheese on top
• spread on a flour tortilla, then add refried beans and shredded cheddar cheese

Here are a few recipes for salsa for you to make right now!  All you do is mix all the ingredients and serve!  Salsa also stores in an airtight container for up to 3 days in the refrigerator.

 

Basic Salsa

 

4 medium tomatoes

1 teaspoon garlic, minced

½ cup red or yellow onions, chopped

2 jalapenos (adjust for heat, as needed)

¼ cup fresh lime juice

3 tablespoons fresh cilantro, chopped

salt and pepper, to taste

1

Ultimate Summer Salsa

 

1 cup grape tomatoes, quartered

1 15-ounce can black beans, drained and rinsed

½ cup corn kernels

2 large green onions, minced (white and green parts)

1 medium jalapeno, seeded and diced

2 tablespoons fresh lime juice

salt and pepper, to taste

 

Mango Salsa

 

3 roma tomatoes, diced

2 mangoes, pitted and diced

½ medium red onion, chopped

juice from one lime

3 tablespoons chopped cilantro

salt and pepper, to taste

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Vitamin C

Vitamin C is required by the body for the growth and repair of tissues in all parts of your body.  It is essential for the healing of wounds and the repair and maintenance of cartilage, bones and teeth.  Vitamin C is also known to boost our immune systems and keep illness away.  Vitamin C is also one of the antioxidants that our body uses to fight off cancer, heart disease and arthritis.  Antioxidants, like vitamin C, are very important at helping reduce the damage to our bodies caused by toxic chemicals and pollutants like cigarette smoke.

Vitamin C can be found in all fruits and vegetables.  Some of the best sources of vitamin C include green peppers, citrus fruits (oranges, grapefruit, kiwi), strawberries, tomatoes, broccoli, leafy greens, sweet and white potatoes, and cantaloupe.  Other excellent sources of vitamin C are papaya, mango, watermelon, brussels sprouts, cauliflower, cabbage, squash, raspberries, red peppers, blueberries, cranberries and pineapples. 

Deficiency (not enough) of vitamin C can occur since the body does not store it.  A serious deficiency of vitamin C is called scurvy.  Other symptoms of vitamin C deficiency are; dry and splitting hair, gingivitis and bleeding gums, rough and dry skin, decreased wound healing, bruising, nosebleeds, swollen and painful joints, anemia, and frequent colds.

Toxicity (too much) of vitamin C is very rare.  Taking a supplement of vitamin C greater than 2,000 mg/day is not recommended and can lead to stomach upset and diarrhea.

Vitamin C must be consumed daily since the body does not make it or store it.  Be sure to include a vitamin C source from the above list every day.

 

Recommended daily amounts of vitamin C are as follows:

Infants – 35 mg/day

Children 1-3 years – 40 mg/day

Children 4-10 years – 45 mg/day

Men over 18 – 90 mg/day

Women over 18 – 75 mg/day

 

As a point of reference, one orange has 70 mg, one kiwi has 74 mg, and one tomato has 23 mg of vitamin C.

**Because smoking depletes vitamin C, people who smoke generally need an additional 35 mg/day.

 

Cottage Berry Crunch

 

Ingredients

½ cup low fat cottage cheese

2 Tbsp. low fat granola

½ of a medium banana, sliced

½ cup assorted fresh berries (blueberries, strawberries, raspberries, blackberries)

 

Directions

 Spoon cottage cheese into a small serving bowl.  Sprinkle granola over cottage cheese.  Top with bananas and berries.

Prep Time: 5 min.  Total Time: 5 min

Makes: 1 serving

From kraftfoods.com

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Power Foods: Artichokes

Left alone, an unpicked artichoke will blossom into a striking purple flower. But its real beauty lies in what it can do for you. The globe artichoke frequently shows up on lists of top 10 detox foods — and it’s no wonder. An elegant member of the aster family, it’s low in calories, a good source of vitamins and minerals, and replete with nutrients that ease digestion and lower cholesterol, among other wellness rewards.

Health Benefits
Leaves and heart combined, one medium artichoke has just 60 calories, more than six grams of fiber, and four grams of protein. Artichokes also provide a good source of magnesium, potassium, and folate, nutrients that help improve muscle function and heart health.

The real draw for artichokes, though, is their ability to promote liver health and soothe digestive issues such as nausea, pain, and bloating. For this we have the flavonoid silymarin to thank. A powerful antioxidant, silymarin boosts liver function by stimulating cell regeneration and scavenging for free radicals. In addition, it helps the liver cope with big toxic loads.

Artichokes help the liver in another way — with cynarin, a caffeoylquinic acid found primarily in the leaves. Cynarin promotes the liver’s bile production, which in turn helps break down fatty foods. According to some studies, cynarin also helps lower cholesterol.

How to Buy
Look for firm, heavy, medium-sized artichokes. To test for freshness, squeeze the artichoke and listen for a squeaky sound. Refrigerated in a plastic bag, artichokes will keep for up to five days.  You can also buy the hearts already prepared in a can or marinated in a jar.

Article taken from Body and Soul Magazine – May 2007 www.bodyandsoulmag.com

This recipe is a great easy salad to prepare and eat for dinner with plenty left over to take to work for lunch!

Mediterranean Orzo Salad with Feta Vinaigrette

1 cup uncooked orzo (rice-shaped pasta; about 8 ounces)

2 cups bagged prewashed baby spinach, chopped

½ cup chopped drained oil-packed sun-dried tomato halves

3 tablespoons chopped red onion

3 tablespoons chopped pitted kalamata olives

½ teaspoon freshly ground black pepper

¼ teaspoon salt

1 (6 ounce) jar marinated artichoke hearts, undrained

¾ cup (3 ounces feta cheese, crumbled and divided

Cook the orzo according to package directions, omitting salt and fat.  Drain, rinse with cold water.  Combine orzo, spinach and next 5 ingredients (through salt) in a large bowl. 

Drain artichokes, reserving marinade.  Coarsely chop artichokes, and add artichokes, reserved marinade, and ½ cup feta cheese to orzo mixture, tossing gently to coat.  Sprinkle each serving with remaining feta cheese.

Yield:  4 servings

Recipe from: Cooking Light Magazine

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Freeze it! Preserving Herbs

Extend the summer growing season by freezing fresh herbs such as basil, cilantro, and oregano.  Then use them to liven up recipes for months to come. Herbs and spices add a healthy flavor to many dishes which can help you cut down on the amount of fat and salt in your family’s diet.

How to:

Remove the leaves from the stems, chop finely, and place into a bowl.  Add just enough vegetable or olive oil to cover, and then pour the mixture into an ice-cube tray and freeze.  Once solid, place the cubes in a resealable plastic bag.  Store in the freezer for up to 3 months.

When you are ready to use in a recipe, just drop a cube or two into soups, sauces or stews.  You can also defrost the cubes first, strain out the herbs and use the seasoned oil in your home made salad dressings or drizzle over steamed vegetables.  1 cube equals about 1 tablespoon of fresh herbs.

 

Basil Pesto

1 tablespoon pine nuts, toasted
1 large garlic clove
1 cup fresh basil leaves or 16 frozen basil cubes in olive oil, thawed
1 tablespoon (1/4 ounce) grated fresh Parmesan cheese
1 teaspoons lemon juice
1 ½  tablespoons extra-virgin olive oil (omit if using frozen basil cubes with olive oil)

Preparation

Drop pine nuts and garlic through food chute with food processor on, and process until minced. Add basil, cheese, and lemon juice; process until finely minced. With processor on, slowly pour oil through food chute; process until well-blended. Spoon into a zip-top heavy-duty plastic bag; store in refrigerator.

Yield: 1 cup (serving size: 1 tablespoon)

 

Garden Tomato and Basil Pesto Pizza

1 (12-ounce) prebaked pizza crust (such as Boboli)
 Cooking spray
2 tablespoons pesto
1 cup (4 ounces) thinly sliced fresh mozzarella cheese
2 cups chopped tomato (about 2 large)
1/4 teaspoon crushed red pepper
1/4 cup thinly sliced fresh basil

Preparation

Preheat oven to 450°.

Spray crust with cooking spray.

Place crust on a baking sheet; bake at 450° for 10 minutes. Spread pesto evenly over crust, leaving a 1/2-inch border. Top with mozzarella cheese slices and tomato; sprinkle with pepper. Bake at 450° for 5 minutes or until cheese melts and crust is golden. Sprinkle with basil.

Yield: 4 servings (serving size: 1/4 pizza)

 

Source:  Everyday Food Magazine; July/August 2007

Recipes: www.cookinglight.com

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Faux Frying Food

Out of the Frying Pan–Into the Oven  

It’s not only possible to lighten your favorite fried foods–it’s deliciously simple.

The popularity of fried food has much to do with its texture. The crisp exterior, contrasted with the moist, tender interior, is a large part of the appeal. But how can we reconcile what we want with what we ought to have? Is there a way to duplicate what we love about fried food without its hefty nutritional price tag?

After much experimentation, I’ve found that creating crisp, crunchy faux-fried food in the oven is possible.

Three Simple Techniques For Crisp, Crunchy Faux-Fried Food:

Breading, breading, breading. With the exception of french fries, most foods are well served by a double dip—sometimes even a triple dip—in flour or some other breading to create a substantial crunchy coating. For instance, our Oven-Fried Chicken is dipped in buttermilk, then dusted with flour, then sprayed with cooking spray, then dusted with flour again.  Coconut Shrimp can be dipped in cornstarch, then egg white, then rolled in flaked coconut.

Oil up. Give the food a shot of cooking spray after breading it, just before it goes in the oven. This helps brown and crisp the surface.

Heat it up. The higher the heat, the browner and crispier the coating will get. Bake in at least 400-degree oven.

Now you can have the crisp, the crunch, the chewy satisfaction of fried food—and guilt-free pleasure as well.

Oven-Fried vs. Oil Fried Fat Comparisons

Coconut Shrimp 11.4 g
Fried shrimp 25 g

Oven-Fried Chicken 4.4 g
Fast food fried chicken breast 24 g

Garlic Fries 7.7 g
Fast food large fries 22 g

Savory Stuffed Mushrooms 4.2 g
Fried mushrooms 9 g

Jalapeño Chile Poppers 4.5 g
Fried jalapeño poppers 7.3 g

By Elaine Magee

Copyright 2006 Cooking Light magazine.

For kid-friendly recipe options, take a look at our October post: https://betterbites.wordpress.com/2008/10/09/healthy-recipe-options/

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