Posts

[Food Tip: Looking for other ways to use up those garden tomatoes? Here are a few solutions: 1) Slice tomatoes and drizzle with olive oil and sprinkle with salt; 2) make a sandwich with tomato slices, turkey bacon, arugula, and avocado; 3) serve as a side dish slow-roasted beefsteak tomatoes drizzled with olive oil; 4) garnish grilled fish with diced tomatoes; or 5) saute diced tomatoes and serve with eggs, toast, and OJ for breakfast.]

[Mood Tip: Research from Pennsylvania State University found that tomato soup and chunky vegetable soups help curb appetite, so people eat less at the same or next meal. ]

Every year I plant too many tomato plants. To add to the problem, all the tomatoes seem to ripen at once. This soup is a great solution, since it uses 14 cups of fresh tomatoes! If you want a slightly sweeter taste, add a teaspoon or two of sugar toward the end of cooking. Serve with quesadillas or grilled cheese sandwiches on a winter’s day or Green and Red Chunky Salad with Oregano and a slice of Crusty French Bread in the summertime.

Ingredients:

1 teaspoon olive oil

2 cups yellow onion, chopped

7 cups tomatoes, chopped (about 2 pounds)

1 (49-ounce) can fat-free chicken broth

2 tablespoons “Better Than Bouillon” Chicken Base (optional)

3 cloves garlic, minced

7 cups tomatoes, diced

salt and pepper to taste

1/3 cup fresh basil leaves, chopped

Parmesan cheese, grated (optional)

Directions:

1) In a large saucepan, heat oil over medium heat. Add onions and saute for 5 minutes or until tender, stirring frequently. Add 7 cups chopped tomatoes and stir until heated through. Add chicken broth and bouillon, bring to gentle boil, reduce heat, and simmer for 45 minutes or until stock is reduced to about 8 cups.

2) In batches, blendstock in a blender until creamy. Return to saucepan and add garlic and 7 cups diced tomatoes, salt, and pepper. Bring to boil, reduce heat, and simmer for 15 minutes.

3) Remove soup from heat, stir in basil and adjust seasonings. Sprinkle individual bowls with grated Parmesan, if desired. If you don’t plan to eat all the soup at one sitting, then mix some of the basil only into the portion to be eaten immediately. Reheat leftovers and add the rest of the basil at a later time. Makes 8 servings (each serving approximately 1 3/4 cups).

Nutritional Analysis per serving: 116 Calories; 19 percent fat (2.4 grams);< 1 gram saturated fat; 21 percent protein; 60 percent carbohydrate; 5 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Creamy, sweet, and crunchy all rolled into one, these potatoes can be made the day before and reheated without losing a bit of flavor. They go well with turkey, chicken, or pork. They pack a hefty antioxidant punch, supplying three times the minimum requirement for beta carotene, almost three-quarters of the daily requirement for vitamin E, and half the day’s need for vitamin C.

Ingredients:

4 medium sweet potatoes, scrubbed

½ cup dried cranberries

1 tablespoon butter

1 large Granny Smith apple, peeled, seeded, and diced

1/4 cup pecans or walnuts, chopped

4 teaspoons brown sugar

1/8 teaspoon ground cinnamon

dash of ground nutmeg

salt

Directions:

Preheat oven to 350 degrees. Line a cookie sheet with tin foil.

1) Pierce potatoes with a fork, place on cookie sheet, and bake for one hour, or until tender when pierced with a fork. Set aside until warm and easy to handle.

2) Place cranberries in a small bowl and cover with hot water. Set side for 10 minutes. Drain.

3) Melt butter in a medium, nonstick skillet over medium-high heat. Add apples and saute until slightly soft and golden, approximately 5 minutes. Stir in cranberries, nuts, and 2 teaspoons brown sugar, and continue to saute for 1 minute. Remove from heat and add cinnamon, nutmeg, and salt to taste.

4) With a sharp knife, remove an oval of skin off the top of each potato, large enough to allow you to mash the pulp without disturbing the remaining skin. Sprinkle pulp with salt and 1 teaspoon brown sugar per potato. Gently mash the pulp with a fork until smooth and sugar is completely blended.

5) Divide the apple mixture evenly and mound on top of each potato. Serve immediately or cool and cover with plastic wrap, store in refrigerator, and reheat uncovered in oven at 350 degrees for approximately 20 minutes, or until heated through. Makes 4 servings.

Nutritional Analysis per serving: 302 Calories; 23 percent fat (7.7 grams); 2.3 grams saturated fat; 5 percent protein; 72 percent carbohydrate; 6 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

[Mood Tip: One Ginger Pumpkin Muffin supplies more than 3,000 IU of beta carotene, an antioxidant that helps protect the brain from free-radical damage and age-related memory loss.]

A great breakfast or snack for the holidays, these muffins also are worthy of attention year-around. One muffin is a meal. Serve with peanut butter or applesauce and a cup of warm milk flavored with almond extract.

Ingredients:

cooking spray

4 + 2 tablespoons candied ginger bits

1/2 cup dried cherries (you also can use cherry-essence dried plums, cut into bits)

2 tablespoons dark rum or 5 teaspoons water and 1 teaspoon rum extract

2 cups all-purpose flour

1 tablespoon ground ginger

2 teaspoons pumpkin spice

1 1/2 teaspoons baking soda

pinch of salt

2 large egg whites

1/4 cup liquid egg substitute (equivalent of 1 whole egg)

3/4 cup canned pumpkin

1/2 cup low-fat buttermilk

1 teaspoon vanilla extract

3/4 cup + 1 tablespoon brown sugar

1/4 cup apple butter

1/4 cup canola oil

Directions:

Heat oven to 375 degrees. Spray a 12-muffin tin with cooking spray and set aside.

1) Place 4 tablespoons of the ginger bits, the dried cherries, and rum in small bowl. Blend and set aside.

2) In large bowl, mix with a wire whip flour, ground ginger, pumpkin spice, baking soda, and salt. Set aside.

3) In small bowl, whip egg whites until frothy, but not stiff. Add egg substitute and blend. Set aside.

4) In medium bowl, blend pumpkin, buttermilk,  vanilla, 3/4 cup brown sugar, apple butter, and oil. Add egg mixture and blend. Fold ginger bit-rum mixture into batter.

5) Pour pumpkin-egg mixture into flour mixture and mix until dry ingredients are wet. (Don’t over mix, since this will result in flat, tough muffins.) Divide batter evenly between 12 muffin cups.

6) Mix remaining 2 tablespoons ginger bits and 1 tablespoon brown sugar and sprinkle over tops of muffins before placing in oven. Bake for 25 minutes or until a toothpick inserted into muffin comes out clean. Makes 12 muffins.

Nutritional Analysis per muffin: 213 Calories; 21 percent fat (4.9 grams); > 0.5 gram saturated fat; 8 percent protein; 69 percent carbohydrate; 1.4 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

[Mood Tip: Wheat germ is an excellent source of vitamin E, a nutrient that helps lower the risk for dementia and Alzheimer’s disease.]

While other fruit breads supply 160 to 200 calories a slice and up to 9 grams of fat, this tasty, festive bread is 30 percent lower in calories and contains a third the fat. It’s a great gift bread, addition to a buffet table, appetizer for a holiday party, or breakfast bread. Top with sugar-free marmalade or marmalade mixed with fat-free cream cheese, and serve with a glass of nonfat milk or cup of Frothy ‘n Rich Hot Chocolate.

Ingredients:

cooking spray

1 3/4 cups all-purpose flour

1/3 cup toasted wheat germ

2/3 cup sugar

2 teaspoons baking powder

1/4 teaspoon baking soda

1 tablespoon orange zest

1 teaspoon lemon zest

1/2 cup + 2 tablespoons dried cranberries

1 generous cup apple butter

1/4 cup canola oil

1/4 cup liquid egg substitute (equivalent of 1 whole egg)

2 teaspoons vanilla extract

Directions:

Heat oven to 350 degrees. Coat bread pan with cooking spray.

1) In a large bowl, blend flour, wheat germ, sugar, baking powder, baking soda, and fruit zests with a wire whisk until thoroughly mixed. Stir in cranberries and set aside.

2) In a medium bowl, thoroughly blend apple butter, oil, egg substitute, and vanilla.

3) Add apple butter mixture to flour mixture and blend only until dry ingredients are wet. Pour into bread pan. Bake for 50 minutes, or until wooden toothpick inserted into center comes out clean.

4) Cool on wire rack for 10 minutes, remove from pan, and continue to cool to room temperature. Slice and serve. Makes 18 slices.

Nutrition Information per slice: 158 Calories, 20 percent fat (3.5 grams), < 0.5 grams saturated fat, 74 percent carbohydrate, 6 percent protein, 1 gram fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

This sweet and spicy salsa goes well on firm fish, such as halibut or sea bass, as well as grilled shrimp. As an appetizer, serve with baked tortilla chips or thin slices of apple.

Ingredients:

1 whole mango, peeled, pitted, and chopped into cubes

1/2 cup fresh pineapple, chopped into small cubes

1/4 cup fresh cilantro, chopped

1/3 cup red onion, diced

1/3 cup red bell pepper, diced

1 clove garlic, minced

2 tablespoons canned diced chilies, drained

2 tablespoons fresh lime juice

salt (optional)

Directions:

Combine all ingredients in medium-sized bowl. Cover and refrigerate for one hour before serving. Makes 2 cups or 4 servings.

Nutritional Analysis per serving: 54 Calories; 4 percent fat (< 0.5 grams); 0 grams saturated fat; 5 percent protein; 91 percent carbohydrate; 2 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Not just another stir-fry, this Japanese-inspired dish can be served alone, as a side dish, or over buckwheat soba noodles, rice, or any favorite grain.  Be creative and add your favorite vegetables.

Ingredients:
2 tablespoons olive oil

1 green zucchini, coarsely chopped

1 yellow zucchini, coarsely chopped

3 Japanese eggplants, coarsely chopped (do not peel)

1 large sweet onion, peeled and thinly sliced

1 large carrot, peeled and thinly sliced

2 cloves garlic, minced

1 tablespoon fresh ginger, peeled and grated

12 mushrooms of choice (Button, Oyster, Shiitake, or a combination), sliced

3 tablespoons black bean sauce

1 tablespoon soy sauce

1/4 teaspoon crushed red pepper flakes

2 tablespoons fresh cilantro, chopped

Directions:

1) Heat oil in a large skillet over medium-high heat.

2) Add zucchinis, eggplant, onion, carrot, garlic, ginger and mushrooms. Stir-fry until vegetables are tender, but remain crisp, about 2 to 3 minutes

3) Stir in remaining ingredients, stir well to combine.

4) Transfer into your favorite serving plate, or serve over noodles or rice. Garnish with a fresh cilantro sprig or two. Makes 6 servings, approximately 2/3 cup each.

Nutritional Analysis per serving: 93 Calories; 47 percent fat (5 grams); <1 gram saturated fat; 10 percent protein; 43 percent carbohydrate; 3 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

[Mood Tip: This recipe is calcium-rich (314 milligrams/serving). Studies show that women who consume ample amounts of calcium reduce symptoms of premenstrual syndrome (PMS), such as mood swings, depression, anxiety, anger, breast tenderness food cravings, cramps, and headaches, by 48 percent.]

Whipped mango is like silk in a glass. The rum adds a zing! At 82 percent water and packed with beta carotene, vitamin C, B vitamins, calcium, and magnesium, this is the perfect way to start or end the day!

Ingredients:

1 cup mango, peeled, pitted, and cubed (approximately 1 cup)

1/2 cup pineapple chunks, preferably fresh

1 (6 ounce) tub low-fat banana-flavored yogurt (such as “Banana Cream Pie”)

1 tablespoon fresh lemon juice

1/2 teaspoon vanilla extract

1 teaspoon rum extract

crushed ice (optional)

Directions:

Place all ingredients in a blender and blend on high until smooth. Makes 1 1/2 cups.

Nutritional Analysis: 293 Calories; 8 percent fat (2.6 grams);1.5 grams saturated fat; 12 percent protein; 79 percent carbohydrate; 4.3 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

This is a colorful, refreshing, side dish to compliment any meal or snack, and is especially good with salmon, halibut, or grilled chicken. This salsa also can be served as an appetizer or snack with warm whole wheat tortillas.

Ingredients:

3 cups corn, fresh or frozen

2 teaspoons olive oil

1/2 red bell pepper, finely diced

1 jalapeno pepper, seeded and minced

1 small tomato, chopped

juice and grated rind of 1 lime

juice and grated rind of 1 small orange

1/2 teaspoon cumin

1/4 teaspoon salt

1/4 cup fresh cilantro, chopped

Directions:

Preheat oven to 350 degrees.

1) In a medium bowl, toss corn and olive oil.

2) Spread corn on a large baking sheet. Roast for 10 minutes. Let cool.

3) Meanwhile, prepare the remaining ingredients in a medium sized bowl. Add roasted corn. Toss well. Serve immediately or refrigerate for up to two days. Makes 3 cups.

Nutritional Analysis per 1/4 cup serving: 45 Calories; 22 percent fat (1 gram); 0 gram saturated fat; 11 percent protein; 67 percent carbohydrate; 1.5 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.