YOU: on a Diet ( 03/01/08 - 05/31/08 )

[jezzie]

Savory Mushroom Stroganoff

You'll need:

8 ounces portobello mushrooms, sliced
8 ounces whole-wheat noodles, cooked
1 1/2 cups reduced-sodium broth, chicken or vegetable
1 medium onion, finely chopped
3 tablespoons flour
3 tablespoons olive oil
1 1/2 cups fat-free sour cream
1/4 cup flat-leaf parsley, chopped
salt and freshly ground black pepper

To make this dish:

Mix the sour cream and flour together in a small bowl until smooth. Set aside. In a large skillet, sauté the onion in the olive oil over low heat until soft. Turn the heat up to medium-high and add the mushrooms. Sauté until the mushrooms brown.

Transfer the mushroom mixture to a large bowl. Turn the heat up to high and add the broth to the skillet. Bring to a boil and reduce the liquid by 30%. Set the heat to low and add the mushrooms and onions.

Add sour cream and flour mixture to skillet, stirring well. Add parsley. Season with salt and pepper to taste. Serve over noodles.

4 servings - Calories: 170

[jezzie]

Barbecued Meatless Meatloaf

You'll need:

16 ounces firm tofu
1 cup brown rice, cooked
2 cups bread crumbs
1 medium carrot, finely chopped
1 medium celery stalk, finely chopped
1 medium onion, finely chopped
1 cup walnuts, finely chopped
2 teaspoons Dijon mustard
3 tablespoons reduced-sodium soy sauce 1/4 cup plus 3 tablespoons barbecue sauce, divided
1/4 teaspoon black pepper

To make this dish:

Preheat your oven to 350 degrees Fahrenheit. Blend the tofu in a food processor until smooth. Set aside. Mix the brown rice, carrot, celery, onion, walnuts, and bread crumbs together in a large bowl.

Add the tofu purée, soy sauce, mustard, 1/4 cup barbecue sauce, and black pepper to the rice mixture and combine well. Spray a 5-inch by 9-inch baking dish with nonstick cooking spray.

Transfer the mixture to the baking dish and top with the remaining 3 tablespoons of barbecue sauce. Place the dish in the preheated oven and bake for 1 hour. Let stand for 10 to 15 minutes after baking. Slice and serve with additional barbecue sauce if desired.

(1 slice -- 1/12 of recipe)
Calories: 154

[jezzie]

Sauerkraut Meatloaf

INGREDIENTS

1 pound 90% ground beef
3 small onions, chopped
1 large can of sauerkraut
1/3 cup of whole wheat flour
1 tsp. minced garlic
1/2 tsp. salt
1/2 tsp. pepper
1 egg
parmesan cheese

DIRECTIONS

Drain kraut and mix meat, onion, salt, pepper, garlic, egg and flour.
Mix well. Shape into loaf. Bake at 325 for 30 minutes.
Grate fresh parmesan on the top and bake for an additional 30 minutes

[jezzie]

Leeks with Chicken
Serves 4

Ingredients

2 Tbsp olive oil
3 cloves garlic, minced
2 Tbsp chopped fresh ginger root
½ tsp crushed, dried chilies
¼ tsp Allspice
½ tsp Cinnamon
3 leeks, trimmed and chopped
1 cup low sodium tomato sauce
2 cup low sodium chicken broth
3 cup Butternut squash, peeled and cubed
3 chicken breasts, boned
1 Tbsp olive oil
¼ cup fresh cilantro, chopped
2 red peppers, diced

Heat oil in large saucepan or Dutch oven. Add garlic, ginger, spices and leeks.
Cook a few minutes until tender.
Add tomato sauce and chicken broth. Cook 10 minutes.
Add squash; cook 15 minutes or until vegetables are tender.
Lightly brush chicken breasts with oil.
Grill approximately 10 minutes on each side, or until juices run clear.
Cut each chicken breast into 3 or 4 large pieces and add to sauce.
Reheat just before serving. Sprinkle with cilantro and diced red peppers.

[jezzie]

Pumpkin and Tomato Soup

Ingredients

2 Tbsp. canola oil
1 medium onion, chopped

2 cups chicken or vegetable stock
1 can (28 ounces) crushed tomatoes with juices
1 tbsp. maple syrup or honey
1 Tbsp. olive oil
2 cups pumpkin or butternut squash puree
cinnamon and freshly ground pepper to taste

Directions

Saute onions in canola oil. Drain the oil off of the onions when done.
Add onions to the rest of the ingredients and let simmer 45 minutes.
Top each bowl with a sprinkle of cinnamon and freshly ground pepper.

[jezzie]

Tomato Soup with Basil-Parmesan
This recipe serves: 3

Ingredients

1/2 tablespoon olive oil
1/2 cup finely chopped carrots
1 large onion, chopped
10 ripe plum tomatoes, halved
salt to taste
freshly ground black pepper
1/4 teaspoon dried oregano
1/4 teaspoon dried rosemary
3 cups low-sodium chicken broth or vegetable broth
1/4 cup chopped, fresh basil leaves
1/4 cup freshly grated Parmesan cheese
3 tablespoons non-fat sour cream

Cooking Instructions
1. Heat the olive oil in a saucepan over low-medium heat. Add the carrot, celery, onion and tomatoes, season lightly with salt and pepper, and cook for 10 minutes.

2. Add the bay leaf, oregano and broth and bring to a boil quickly over high heat.

3. Lower the heat and simmer until the vegetables are completely tender, about 20 minutes.

4. Blend the basil, Parmesan cheese and sour cream together and set aside.

5. Remove the bay leaf and puree the soup in a blender. Strain and adjust the salt and pepper.

6. Serve the soup in bowls with a dollop of basil-Parmesan cream.

[jezzie]

Chicken Dijon
This recipe serves: 2

Ingredients

2 teaspoons olive oil
1/4 onion, finely chopped
1/2 clove garlic, crushed
8 oz of chicken breasts, boneless, skinless, cut into 1-inch strips
1 pinch freshly ground black pepper
1/4 cup low-sodium chicken broth
1 teaspoon Dijon mustard

Cooking Instructions

1. Heat the olive oil in a non-stick skillet over medium heat. Add the onion and cook until the onion becomes tender, about 4 minutes. Add the garlic and cook 1 minute more.

2. Turn the heat up to medium-high. Season the chicken with salt and pepper and add it to the skillet. Saute the chicken until it is golden brown on all sides, about 4 minutes.

3. Quickly add the chicken broth and stir with a wooden spoon to release any caramelized bits that are stuck to the pan. Cook until the chicken broth has reduced by half. Stir in the mustard.

[jezzie]

Spinach Sauté with Garlic and Parmesan Cheese


Ingredients

2 teaspoon olive oil
1 teaspoon crushed garlic
4 cups spinach leaves, washed
freshly ground black pepper
1 tablespoon grated Parmesan cheese

Cooking Instructions1. Heat the olive oil in a 10" skillet over medium-low heat.

2. Add the garlic and cook for 1 minute.

3. Add the spinach, salt and pepper and toss with the olive oil and garlic until the spinach just begins to wilt. Remove from the skillet, sprinkle with Parmesan cheese and serve.

Serving Size: about 1 cup

[jezzie]

Cranberry & Herb Turkey Burgers
From EatingWell Magazine June/July 2005

Our usual problem with turkey burgers is the dry, chewy texture of the cooked meat. The usual solution is to add fat, but a little sautéed onion, dried cranberries and soaked couscous work even better without larding down this healthy main course. With sage and thyme, call it a summery answer to Thanksgiving dinner. If you like, serve with homemade Blueberry Ketchup.

Makes 6 servings

1/4 cup plus 2 tablespoons whole-wheat couscous
1/2 cup boiling water
2 tablespoons extra-virgin olive oil
1 small onion, finely chopped
1 stalk celery, minced
1 tablespoon chopped fresh thyme
1 1/2 teaspoons chopped fresh sage
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1/4 cup dried cranberries, finely chopped
1 pound 93%-lean ground turkey

1. Place couscous in a large bowl. Pour in boiling water, stir and set aside until the water is absorbed, about 5 minutes. If grilling the burgers, preheat grill to medium-high.
2. Meanwhile, heat oil in a large skillet over medium heat. Add onion and cook, stirring, for 1 minute. Add celery; cook, stirring, until softened, about 3 minutes. Add thyme, sage, salt and pepper; cook until fragrant, about 20 seconds more. Transfer the mixture to the bowl with the couscous, add cranberries and stir to combine. Let cool for 5 minutes. Add turkey and stir until combined; do not overmix. Form the mixture into 6 patties.
3. To cook on the stovetop: Coat a large nonstick skillet, preferably cast-iron, with cooking spray and set over medium-high heat for 2 minutes. Add the patties, reduce heat to medium, and cook for 4 minutes. Turn and cook on the other side for 2 minutes. Cover and continue to cook until lightly browned but still juicy (the juices should run clear, not pink), about 4 minutes more. (An instant-read thermometer inserted in the center should read 165° F.)

To grill: Oil the grill rack (see Tip) and grill the burgers for 5 to 6 minutes per side, flipping gently to avoid breaking them. Serve immediately.

[jezzie]

SPICY SOYBEAN HUMMUS
Makes about 1 1/2 cups
Serve with whole-grain pita bread or as a dip for raw veggies.

Ingredients

2 large cloves of garlic
1 1/2 cups cooked soybeans
2 tablespoons roasted sesame tahini
1/2 teaspoon ground cumin
1 tablespoon olive oil
1 tablespoon lemon juice
1/2 cup fresh parsley
1/2 tablespoon soy sauce
1 to 4 tablespoons vegetable broth

1. Preheat oven to 450 degrees Fahrenheit. Roast garlic cloves in shallow pan for 7 to 10 minutes,
or until they just begin to brown and can be pierced easily with a fork. Cool and peel.

2. In a blender or food processor, combine cooked soybeans, tahini, garlic, cumin, olive oil, lemon juice, parsley, and soy sauce. Blend until smooth.

3. Blend in broth a teaspoon at a time until desired consistency is reached.

[jezzie]

Lentil and Almond Burgers
These vegetarian burgers are just the thing for a summery picnic, on buns or on their own with sliced tomatoes and relish. Use a wide spatula to flip the delicate patties.

Ingredients

* 6 cups water
* 1 cup brown lentils, or green French lentils (see *Ingredient note)
* 2 tablespoons extra-virgin olive oil, divided
* 3/4 cup finely chopped carrot
* 1/3 cup finely chopped shallots, (about 2 medium)
* 1/3 cup finely chopped celery, (about 1 stalk)
* 1/4 cup sliced almonds
* 1 teaspoon chopped fresh thyme
* 1/4 teaspoon salt
* 1/4 teaspoon freshly ground pepper
* 1 large egg yolk, lightly beaten
* 1 tablespoon lemon juice

Directions
1. Bring water to a boil in a large saucepan. Stir in lentils, reduce heat to medium-low and simmer until very tender and beginning to break down, about 25 minutes for brown lentils or 30 minutes for green lentils. Drain in a fine-mesh sieve.
2. Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add carrot, shallots and celery and cook, stirring, until softened, about 3 minutes. Add almonds, thyme, salt and pepper; continue cooking until the almonds are lightly browned, about 2 minutes.
3. Transfer the mixture to a food processor; add 1 cup of the cooked lentils. Pulse several times, scraping down the sides once or twice, until the mixture is coarsely ground. Transfer to a large bowl; stir in the remaining lentils. Let cool for 10 minutes. Mix in egg yolk and lemon juice. Cover and refrigerate for 1 hour.
4. Form the lentil mixture into 5 patties. Heat the remaining 1 tablespoon oil in a large nonstick skillet, preferably cast-iron, over medium-high heat. Add the patties and cook for 3 to 4 minutes. Turn gently and continue to cook until lightly browned and heated through, 3 to 4 minutes more. Serve immediately.

*RECIPE TIPS:
Ingredient note: French green lentils are smaller and firmer than brown lentils. They cook more quickly, too, about 20 minutes. They can be found in natural-foods stores and some larger supermarkets.

[jezzie]

Creamy Vegetables

Ingredients

6 small red potatoes
1 sweet potato*, medium
1 large onion
15oz (420g) can of garbanzo beans
12fl oz (375 ml) can of evaporated milk
pinch salt and pepper

Method
1 Chop the potatoes, sweet potato and onion into ½ inch chunks.
2 Put them in the crock pot along with the beans.
3 Add salt and pepper.
4 Pour evap milk over vegetables
5 Cook on low for 6-8 hours.

Notes
Use what ever Vegetables you like.
If you increase the quantities, you will need enough milk to just about cover all the vegetables.
We served this with steak - delicious crock pot meal.

*Sweet Potato or Yam - dark skin with bright orange flesh.

[jezzie]

Veggie Mushroom Burgers

INGREDIENTS:

* 4 portabella mushroom caps
* 1/2 cup olive oil
* 5 tablespoon balsamic vinegar
* 2 tablespoons chopped onion
* 6 cloves garlic, minced
* 2 tablespoons fresh thyme

PREPARATION:
Mix olive oil, vinegar, garlic and thyme together. Place mushrooms in a large resealable bag in a single layer.

Pour mixture over mushrooms and press out as much air as possible. Seal bag. Let sit at room temperature for 2 hours.

Preheat grill. Grill mushrooms over a medium heat for 2-3 minutes on each side. Serve with your favorite hamburger fixings.

[jezzie]

Convenience Vegetable Soup

1.5 cups tomato or V8 juice
2 cups water
16 oz. mixed frozen vegetables (corn, gr. beans, carrots, peas etc.)
10 oz frozen baby lima beans
14 1/2 oz. can Italian Style chopped tomatoes
1 lb. can kidney beans, drained and rinsed
2 Tb. vegetable broth powder (no-salt preferred)
1 Tb. onion flakes
1/4 tsp. dried thyme
1 tsp. dried basil
1 small cayenne, ground
1/4 tsp. garlic powder
4 oz. can mushroom pcs. (or 8 oz.) rinsed and drained
1/2 cup orzo or other small pasta (fish, alphabets)
1 Tb. each Balsamic vinegar and lite soy sauce

In a large soup pot, combine all ingredients EXCEPT
PASTA and VINEGAR and SOY SAUCE. Bring to a boil over medium heat, stirring occasionally.

Use a spoon to break up large clumps of frozen vegetables.
Cover, reduce heat to medium-low and simmer 15 minutes.

Add pasta, cover and cook 15 minutes more stirring, every 5 minutes
(the pasta tends to stick on the bottom - a wide spatula does a nice job).

Add 1 Tablespoon Balsamic vinegar and 1 Tablespoon Lite Soy Sauce and the
soup is read to serve or freeze.

[jezzie]

Cool Caprese Salad (Tomato and Mozzarella Salad)

1 large vine-ripened tomato, cut into 6 thin slices
6 thin slices fresh mozzarella (part skim)
6 leaves fresh basil
1 tablespoon olive oil
1 tablespoon balsamic vinegar

Arrange the tomato slices on a large platter and top with the fresh mozzarella slices. Top each mozzarella slice with one fresh basil leaf, or sprinkle with finely chopped basil. Drizzle with the olive oil and balsamic vinegar. Makes 6 servings.
Serving size: 1 tomato slice and 1 mozzarella slice. Calories per serving: 121. Saturated fat per serving:
4 grams.

Savory Olive Tapenade

1 teaspoon capers
3/4 cup pitted green olives
3/4 cup pitted black olives
2 cloves garlic, minced
1/4 cup olive oil
1 teaspoon lemon juice
2 tablespoons fresh basil, chopped
pepper, to taste

Combine all the ingredients in a food processor and pulse until the olives are finely chopped. Serve with baked whole-wheat pita chips or thinly sliced toasted whole-wheat bread. Makes 10 servings. Serving size: 2 tablespoons of tapenade.
Calories per serving: 74. Saturated fat per serving: 1 gram.

[jezzie]

All About YOU: Green Is Great for Health and Home

Forget the green beer and the green shirt today. Going green inside your home is where it's at.

That's right. Sprucing up your home with some live greenery helps keep you healthy. How? Plants can prime you for good health and better blood pressure.

All-Natural Health Helper

It's not clear why, but nursing-home residents who were surrounded by greenery got fewer infections than peers who were in less green environments. And plants seem to have a soothing effect that helps keep blood pressure under control.

Plants may help protect your lungs, too. In particular, English ivy, rubber plants, and spider plants are known to remove chemical pollutants from indoor air. Allergic to pollen? You might consider a few silk plants instead.

More Healthy Ways to Celebrate Green

Yellow-Green

Make these fruits and vegetables a regular part of your diet:
avocados, green apples, green grapes, honeydew melon, kiwifruit, limes, green pears, artichokes, arugula, asparagus, broccoli, Brussels sprouts, cabbage, celery, cucumbers, endive, leafy greens, green onions, okra, peas, green peppers, snow peas, sugar snap peas, spinach, watercress, zucchini

These foods contain the important phytochemicals, lutein and indoles, which help promote:
• vision health
• strong bones and teeth
And, lower your risk of certain types of cancer.

* Fill up on this green drink.
* Load your plate with this green goody.
* Go ahead and give yourself a double helping of cabbage. Here's why.

RealAge Benefit: Choosing to live where pollution rates are low can make your RealAge 2.2 years younger.

[jezzie]

Eat the Good Fat First
Choosing the right appetizers may help you eat less

If you're trying to watch your weight, you don't have to entirely avoid that bread basket and dish of olive oil before your meal. Noshing on whole-grain bread dipped in olive oil may actually help you eat less overall.

Consuming a small amount of healthy unsaturated fat, such as olive oil, before a meal slows the rate at which the stomach empties, which means:

* You'll digest your food more slowly, so you'll eat less but still feel full.
* Your blood sugar won't hit a high peak after you eat, but will remain at a lower, stable level.
* Your body will more easily absorb fat-soluble vitamins such as A, D, E, and K, as well as fat-soluble nutrients such as lycopene and lutein.

It doesn't take much: Just 70 calories worth will do the trick. This translates into half a tablespoon of olive oil, 6 walnuts, 12 almonds, or 20 peanuts.

Rather than snacking on potato and tortilla chips that are typically high in trans fats and saturated fats, try preparing some healthy-fat appetizers. There are delicious ways to incorporate a bit of good fat at the start of your meal.


RealAge Benefit: Enjoying healthy fat first in each meal can make your RealAge as much as 1.8 years younger.

[jezzie]

Count on Cabbage

Add chopped cabbage to your salads once a week to help reduce your risk of lung cancer.

Each year lung cancer affects almost 175,000 people, of whom as many as 15 percent are non-smokers. Research suggests cabbage may be a good preventive measure for those people.

In study participants who had never smoked, people who ate cabbage once per week had lower rates of lung cancer compared to people who do not eat it often.

Isothiocyanates are cancer-fighting compounds found in cruciferous vegetables such as cabbage, broccoli, cauliflower, and Brussels sprouts.

Research suggests that people who eat the most cruciferous vegetables have much lower rates of lung cancer than people who eat them very infrequently, but the effects are slightly different in people who smoke compared to people who have never smoked.

Although cruciferous vegetables appear to help reduce lung cancer risk in people who have never smoked, in smokers the question of whether cruciferous veggies reduce lung cancer risk appears to be dependent upon genetics.

Eat cruciferous vegetables raw or lightly steamed to retain their cancer-fighting properties. An excellent option is to toss up a savory slaw with chopped cabbage, sherry vinegar, capers, red onion, and a dollop of tartar sauce.

RealAge Benefit: Eating a diverse diet that includes 5 servings of vegetables per day can make your RealAge as much as 4 years younger.

[jezzie]

Whole grains help deflate belly rolls
Study of obese adults also found reduced inflammation in blood vessels

Cutting calories helps people lose weight, but doing so by filling up on whole grains may be particularly heart-healthy, new research suggests.

In a study of obese adults at risk of heart disease, researchers found that those who trimmed calories and increased their whole-grain intake shed more belly fat and lowered their blood levels of C-reactive protein or CRP.

CRP is a marker of chronic, low-level inflammation in the blood vessels, and both abdominal fat and CRP, in excess, are linked to heart attack and stroke.


Whole grains help deflate belly rolls - Diet and nutrition - MSNBC.com

[jezzie]

When soggy cereal and steel-cut oatmeal loses its appeal, whip up one of Dr. Oz and Dr. Roizen's favorite breakfast treats!

Quick Breakfast Blaster
2 servings

1 scoop (1/3 cup) Soy protein
1/2 tablespoon flaxseed oil
1/4 cup frozen blueberries
1 large ripe banana (or other fruits of your choice)
1/2 tablespoon apple juice concentrate or honey
1 teaspoon Psyillium seed husks

Peel banana; break into chunks. Put all ingredients in a blender. Add 12 ounces of water and ice.. Cover, blend until fairly smooth.


What's in Dr. Oz's green drink?

* 1 cup spinach
* 1 cup cucumber
* 1/2 head of celery
* 1/4 inch or 1/2 teaspoon ginger root
* 1/2 bunch parsley
* 1 apple
* Juice of 1/2 lime
* Juice of 1/4 lemon

Combine in blender.

[jezzie]

A Sprinkle of Cancer-Fighting Spice -- Nice!

Whether you steep it, saute it, or soak it, oh-so-savory rosemary can elevate both your culinary skills and your health.

Why? Because not only is it one of the trendiest cooking spices, but the fragrant needle-leaved herb is also showing early promise as a cancer killer.

Antioxidant Action

Human studies are needed to confirm the effects, but in cell studies, rosemary extract has given both breast cancer and leukemia cells a real fight. That's good news about an herb we already know is chock-full of antioxidants -- those free-radical killers that help protect you from cell-level damage.

4 Ways to Get More Rosemary into Your Life

1. Stick a fresh sprig in your lemonade, or steep it in hot tea.
2. Add chopped rosemary to your tossed salads.
3. Use fresh or dried rosemary in marinades for meats or vegetables (olive oil, fresh or dried rosemary, and soy sauce make a nice, simple one).

Everything's Coming Up Rosemary
More reasons everything's rosy with rosemary:

* It could give your brain a boost.
* It may make your meats safer.

RealAge Benefit: Getting the right amount of antioxidants through diet or supplements can make your RealAge 6 years younger.

[jezzie]

4 Herbs for High-Powered Salad

Turn your salad into an overachieving super salad by adding fresh herbs and spices.

Fresh herbs add extra cell-protecting phenols to salads. To boost the nutrition in your bowl -- and your belly -- add sage, rosemary, marjoram, and thyme.

In a recent study, these herbs added the most antioxidants to a salad (fresh marjoram leaves more than doubled the antioxidant value). For spices, cumin soared up the salad chart. Second to cumin: fresh ginger. Which vegetables pack the strongest antioxidant punch?

Which vegetables pack the strongest antioxidant punch? Artichoke, beetroot, broccoli, garlic, a variety of leek, a type of radish, and spinach were top produce picks in a recent study. Adding onions also upped the antioxidant ante.

Dressing gives you another opportunity to increase the antioxidant quotient of your salad. Extra-virgin olive oil shines brightest. For a healthful and low-fat alternative, try apple or wine vinegars.

What about the leaves? Try some crunchy (and slightly bitter) red chicory with your romaine. Its pigments contain antioxidant flavonoids.

Need more antioxidant sources? Check out this unusual way to get them.

Bottom line: When it comes to your salads, skip the garden variety and spice it up.

RealAge Benefit: Getting the right amount of antioxidants through diet or supplements can make your RealAge 6 years younger.

[jezzie]

Herb of the Hour

A popular herb may help make cooking red meat safer.

Cooking meats may create carcinogenic compounds, especially if the meat is cooked at a high heat. However, a recent study reveals rosemary may minimize those compounds. In the study, adding a bit of rosemary extract to hamburger patty mixtures before cooking helped reduce the formation of the harmful substances.

Cooking beef, chicken, pork, and fish at high temperatures results in the formation of heterocyclic amines (HCAs), compounds that can cause genetic mutations that may increase the risk of colorectal, esophageal, prostate, and breast cancers.

In a recent study, researchers compared the effects of rosmarinic acid and rosemary extract antioxidant powder on the formation of HCAs in ground beef patties fried at different temperatures for different amounts of time.

Researchers found that antioxidants in