10 Tips for Fixing Heart Healthy Recipes
Do you remember Grandma's apple cobbler? Is spaghetti one of your favorite meals? You can still eat these things, but new versions of them, if you know how to swap ingredients. Here are 10 tips for fixing heart healthy recipes.
1. Replace eggs wih a cholesterol-free egg substitute. If you don't have a substitute on hand, you may use egg whites. According to the American Heart Association, two egg whites may be substituted for a whole egg in baking recipes.
2. Use fat free (skim) milk. This one change saves you calories and lowers your cholesterol level.
3. Choose non-fat cheese. For better melting Dr. Richard Collins, author of The Cooking Cardiologist, recommends soaking the cheese in milk for a few minutes before adding it to recipes.
4. Add fiber -- fresh fruit, dried fruit, vegetables, and grains -- whenever possible. Fiber is good for you and fills you up.
5. Cook with plant oils, such as olive, corn, and canola. If you're sauteing food, add a teaspoon of butter to the oil for flavor. Use as little oil as possible.
6. Swap unsweetened applesauce for shortening in baking recipes. But cooking is chemistry and, for best results, you may have to add a teaspoon of oil.
7. Hold the salt. Excess salt raises your blood pressure. Insstead of salt Mayo Clinic recommends citrus zest, fresh and dried herbs. To bring out the flavor of dried herbs rub them with your fingers before adding them to the recipe.
8. Cut back on sugar. Recipes made with half the sugar may taste just as sweet. Instead of sugar you may use Splenda, a no-calorie sweetener made from sugar, or half Splenda and half sugar.
9. Go lean on protein. Buy lean cuts of beef, skinless chicken, extra lean chops and fish. Some recipes, like spaghetti sauce with mushrooms, may not need protein at all.
10. Eat normal (not supersized) servings. According to the Univesity of Missouri Extension Service, large servings add up to 200-500 calories a day, which can add up to 20-50 extra pounds a year.
A few ingredient changes can have a huge impact on your heart health. Before you know it these swaps will be automatic. The heart is your body's main pump so take care of it.
Copyright 2005 by Harriet Hodgson.
Harriet Hodgson has been a nonfiction writer for 26 years and is a member of the Association of Health Care Journalists. Her latest book, Smiling Through Your Tears: Anticipating Grief, written with Lois Krahn, MD, is availble on http://www.amazon.com. Go to http://www.harriethodgson.com for more information on her work. Hodgson is hard at work on her next book, Doctor in the House: An Inside Look at Medical Marriage.
Low Fat Pasta: Why and How to Make it.
Making your own pasta is not difficult. It's actually very easy.
Frugal Outdoor Cooking
Firing up the grill is a great way to cook in the summer! Here are a few grilling tips and a couple of recipes, too.
Cookbook Publishing - The Basic Ingredients and the Secrets to Success
You are about to embark on the most exciting enterprise of your life -- publishing a cook book! You will soon learn that writing a cook book is truly a fun, exciting and challenging project ? more than you can imagine. Like me, you can publish your own wildly successful cook book. And if you ask me if I think publishing a cook book is worth the time and effort? You bet I do!
Ribolitta: The Italian Way Of Having Your Five Veggies A Day!
Ribollita is a delicious low fat Italian soup, a bit similar to the famous minestrone, but instead of pasta, you cook it with beans.
Farm To Market Days
Summer may begin in June but, for many parts of the country, gardens don't reach their peak until August. Modern grocery stores manage to keep us satisfied with produce year round, but there is nothing like the flavor of farm fresh tomatoes, peaches, or sweet corn. And there is nothing like the experience of buying from local growers who are proud of their wares. The first farmers' markets started over a century before the Declaration of Independence. Since then, it has become an American tradition to buy fresh produce, flowers, eggs and cheese from markets and roadside stands. In the beginning, farmers would brave muddy roads in their horse-drawn wagons. As time went on, farmers made the weekly trek to town in pick-ups, where they'd pile bushels of fruit and vegetables high on the tailgate of their trucks. Today, many lucky city dwellers visit markets that are open every day. My favorite though, is our county farmers' market held on the courthouse grounds. It's open only on Saturday mornings, and only June - October. It may sound inconvenient but, for my family, it's a summer ritual. We wake early and arrive disheveled, rarely taking the time to comb through our hair. For breakfast, we buy scones from our favorite bread stand and snatch up the best looking fruit we see. My son is an expert at choosing "chin dripping" peaches, always looking for the most fragrant and the heaviest peach that can sit in the palm of his small hand. My husband lounges on the grass and watches the people go by as I scribble a list of what is available, anticipating the culinary treats that only summer brings. There is nothing like fresh corn on the cob, cold gazpacho with homegrown tomatoes, or homemade fruit sorbet. We always have a batch of sorbet on hand, each week a different flavor. Sometimes we experiment by combining fruit with fresh herbs, but most of the time we simple puree 2 cups of fruit with a little citrus juice and a bit of honey, and then freeze it in an ice cream maker. My boys and their friends think it's a decadent treat. Summer vacation is about to end, and our weekly ritual will soon give way to soccer games and birthday parties. Lucky for me, the farmers will be back next year with their trucks piled high, just as they've done for generations. MARKET FRESH FRUIT DIP This makes a terrific afternoon snack on a warm summer's day. When entertaining, serve in a honeydew melon half and decorate the rim with fresh blueberries and mint sprigs. Ingredients 1 Pint Strawberries 2 Teaspoons Lemon Juice 3 Tablespoons Honey 4 oz Cream Cheese, Room Temperature 1 Cup Plain Yogurt Assorted Fruit Slices Directions 1. Wash the strawberries and remove the green tops. 2. Place strawberries in a blender or food processor with lemon juice, honey, cream cheese, and yogurt. Puree until smooth. 3. To make a honeydew melon bowl, cut the melon in half and scoop out the seeds. Slice a 3 inch diameter circle off the rounded bottom of the rind so your bowl will sit flat. 4. Serve with slices of your favorite summer fruit. Peaches, plums, apples, and melons all work well and make a colorful presentation. Copyright 2004 Nine Twenty Press http://www.togetherparenting.com You have permission to reprint this article electronically or in print, free of charge, provided that each article is: 1. Printed in its full form with no changes 2. Includes an active link 3. A courtesy copy of your publication is sent to the above contact 4. And the following byline appears at the bottom of each article: About the Authors: Rondi Hillstrom Davis and Janell Sewall Oakes are the co-authors of the award-winning book Together: Creating Family Traditions. To check out their website that's jam packed with family ideas, visit To subscribe to their online newsletter, go to http://www.togetherparenting.com/feedback.asp
Basic Quick Mix and Recipes
With an easy basic quick mix, you can make a wide variety of inexpensive homemade biscuits, breads, and other baked goods. This mix is easy to make and store and great for any family on a tight budget.
I have always loved mac-n-cheese, and this variation is one of my favorites!
Chicken with White Wine & Pasta
Here is a great recipe that is so simple to make. You will find that most of the ingredients are relatively inexpensive as well. Happy Eating!
Canarian Recipes for Shrove Tuesday
For the British at least, Shrove Tuesday is probably better known as Pancake Day. Those wonderful delicacies, smothered in sugar and lemon and often tossed around in village competitions. As you will see from the recipes below, the Brits certainly don't have the monopoly of this type of fare for the occasion:
Broccoli Rabe with Caramelized Onions and Garlic
Broccoli is a major EnergyRich ?, food and strength builder. It is also crammed high with fiber, folic acid, chlorophyll and many other micro-nutrients and phyto-chemicals.Some of the other benefits from broccoli are: it is a blood purifier, helps with cancer prevention, acts as an immune strengthener, consistently promotes healthy intestinal flora and lifts the spirits as well as fights depression.
Weight Loss Recipe: Crustless Quiche
In Grandmas Kitchen (Part I)
One of my fondest childhood memories is being in the kitchen with my Hungarian grandmother. I loved watching her chopping vegetables, kneading dough, and leaning over bubbling pots in a kitchen that was always filled with wonderful aromas. I'd always help her after school-shelling peas or beans, scrubbing and peeling vegetables, and when I got older, helping to prepare dinner. My favorite was Friday dinner-we would always have some kind of savory soup followed by a noodle or sweet dish. I was always a sweet tooth and looked forward to egg noodles with eggs or jam, palacsinta (Hungarian crepes eaten with jam, cocoa, nuts or sweet cheese fillings), and, in the late summer, silvas gomboc (plum dumplings) topped with cinnamon sugar breadcrumbs.
Raisin Roll Delight
Ingredients:¾ cup cold water plus 2 Tablesps (very important)6 Tablesps butter (¾ stick) ¾ cup vital wheat gluten flour 1/3 cup unbleached, all-purpose wheat (white) flourtrace of salt (two light shakes or to taste)1 ½ ounces of raisins3 eggs *1 egg white
Mrs. Butters? Secret Key Lime Pie Recipe
"Frozen Key Lime Pie recipe?" Fern Butters asked. "Child, I'll take that secret with me to the grave."
Green vegetables are the food most missing in modern diets. Nutritionally, greens are very high in calcium (120 -190 mg per cup!) They're also high in magnesium, iron, potassium, phosphorous, zinc, and they are a power house for Vitamin A, C, E and K. Believe it or not, they are also crammed high with fiber, folic acid, chlorophyll and many other micro-nutrients and phyto-chemicals ? you just can't get any better than this. Take a look at the following two recipes to help move you into a sensational summer!
Weight Loss Recipe: Spicy Chicken Cacciatore
Just because you are watching your weight, doesn't mean the whole family can't enjoy your health enhancing meals! The kids will love "Spicy Chicken Cacciatore" and you will love it because it is so low in calories and fat!
Burmese Shrimp Cake Recipe
Little pounded shrimp balls seasoned and fried till lightly brown. This dish is quite popular as a finger food and is also a good accompaniment to a variety of dished, like the famous Mohinga - A spicy noodle soup with fish sauce.
Ground Turkey Recipes
Our family has recently made the switch from ground beef toground turkey. With ground beef more than $2 a pound, we hadbasically quit eating hamburger for quite some time. On a recenttrip to the grocery store I noticed that ground turkey was HALFthe price of ground beef, about $1 a pound. I decided to give ita try, and our family loved the ground turkey. Honestly, youcan't even tell the difference in taste, and it is very low fat. There is almost no fat to remove from your pan. Here are somerecipes our family adapted to our tastes:
Handy Home-Prepared Mixes
Pre-packaged store-bought box mixes are expensive. Have you considered homemade alternatives? Made-from-scratch mixes are healthy, cost beneficial, store well, and taste great. Often times, you're paying for the packaging of commercial "convenience" foods and you don't have any control over the additives and preservatives they contain. When making your own mixes, you tailor the ingredients, so have control over the quality and quantity.
Crockpot Cooking - Advantages and Disadvantages
In my 'un-biased' opinion, the crockpot / slow cookeris one of the most convenient and easy to use appliancesin my kitchen. The time savings features of theslow cooker and the delicious dinners that haveresulted more than offset any minor drawbacks.
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