Assets of cooking

Classic Boston Baked Beans

2014-07-10T18:55:00.002-07:00

These saucy beans will become a year-round favorite. They’re a great foil for smoky barbecue, and they’re comforting in colder weather. Navy beans are commonly used, but in New England, creamy, flavorful heirloom beans like maroon-eyed soldier beans, yellow-eyed beans, and maroon-and-white Jacob’s cattle are popular. They may need to cook longer.

Note: Several readers have given us feedback concerning the recipe’s cooking time, so we’ve provided additional tips from our Test Kitchen to ensure your beans come out perfect:

Buy the freshest beans you can find. We suggest buying beans from a bulk bin at a natural foods store, if possible. If you buy them from a grocery store, a bigger, busier grocery store is preferable. Chances are better that the beans haven’t been sitting around long.
Sometimes gas ovens cycle on and off and have trouble maintaining a low temperature; if your beans are not tender after 6 hours, your oven could be a factor.
When you open the oven door to check on the beans, you’re lowering the temperature. Check your beans sparingly—and when you do—test more than one bean for doneness. Beans cook at different rates, so try a few.
Finally, we know it’s hard to wait after smelling the beans baking for hours, but resting the beans for at least 30 minutes and up to 2 hours before serving is essential for optimum sauciness.

Ingredients

1 lb. (2-1/2 cups) dried navy beans, picked through for stones
1 large yellow onion, thinly sliced
8 oz. salt pork or thick-sliced bacon, cut into 1x1/4-inch strips
1/2 cup robust unsulfured molasses
1/4 cup packed dark brown sugar
1/4 cup pure maple syrup
2 Tbs. ground mustard
1/2 oz. kosher salt (1-1/2 Tbs. Diamond Crystal or 1 Tbs. Morton)
2 tsp. freshly ground black pepper

Tip:

Molasses helps the beans keep their shape. Its acidity makes the beans cook slower, so they don't fall apart during the long baking time that gives them all their flavor. Use robust unsulfured molasses, sometimes labeled as dark or full body. It is more concentrated and caramelized than mild molasses, yet lighter, and less bitter than blackstrap molasses.

Preparation

Put the beans in a large bowl, add enough water to cover by about 2 inches, and refrigerate for 8 to 16 hours. (Or bring the beans and water to a boil in a large pot, remove from the heat, cover, and let sit for 30 minutes.) Drain and rinse the beans.

Position a rack in the center of the oven and heat the oven to 250°F.

Spread the onion in an even layer on the bottom of a 5-quart Dutch oven or similar heavy-duty pot. Scatter the salt pork on top and then the beans. In a large measuring cup, combine the molasses, brown sugar, maple syrup, mustard, salt, and pepper with 5 cups water. Gently pour over the beans.

Bring to a simmer over medium-high heat, then transfer to the oven and bake uncovered until the beans are fully tender, 4 to 6 hours—it’s OK if they still look watery at this point. Let sit at room temperature for at least 30 minutes and up to 2 hours to thicken the liquid before serving. Serve, or cool and refrigerate in an airtight container.

Make Ahead Tips

The baked beans can be refrigerated in an airtight container for up to 1 week.

Crunchy Parmesan Chicken with Arugula

2014-07-08T18:33:00.003-07:00

Ingredients

Nonstick cooking spray
1 teaspoon Dijon mustard
2 large egg whites
1 cup panko breadcrumbs
2 tablespoons grated Parmesan
1 tablespoon grated lemon zest
1 tablespoon chopped fresh parsley
Four 4-ounce skinless boneless chicken breasts
3/4 teaspoon salt
1/2 teaspoon pepper
1 tablespoon lemon juice
2 teaspoons olive oil
One 5-ounce package baby arugula

Preparation

Preheat the oven to 425 degrees F. Spray a baking sheet with cooking spray.

Whisk together the mustard and egg whites in a shallow pie plate. Combine the panko, Parmesan, lemon zest and parsley on a sheet of wax paper. Sprinkle the chicken with 1/2 teaspoon of the salt and 1/4 teaspoon of the pepper. Dip the chicken, 1 piece at a time, into the egg white mixture, then into the panko mixture, pressing to adhere. Place the chicken on the baking sheet. Lightly spray with cooking spray. Bake until the crust is golden and the chicken is cooked through, about 25 minutes. Do not turn.

Meanwhile, toss together the lemon juice, oil, arugula and remaining salt and pepper in a large bowl. Evenly divide the salad among 4 plates and top with the chicken.

Per Serving: 285 Cal; 34 g Protein; 6 g Tot Fat; 2 g Sat Fat; 3 g Mono Fat; 22 g Carb; 2 g Fiber; 3 g Sugar; 159 mg Calcium; 3 mg Iron; 814 mg Sodium; 69 mg Cholesterol.

Chicken Grill Italienne

2014-07-07T07:58:00.001-07:00

Ingredients

6 whole boned, chicken breasts (skin on)
2 tablespoons green or yellow onion, finely chopped
3 cloves garlic, minced
garlic powder, salt and pepper (for sprinkling)
1/2 teaspoon paprika
1/4 cup grated Parmesan cheese
1 teaspoon fresh Rosemary, minced
2 tablespoons fresh Parsley, minced
1/4 cup each of butter and olive oil
1 1/2 cups bread crumbs
1/2 lb thinly sliced ham or prosciutto, finely chopped
12 wooden toothpicks (soaked in water for 5 minutes)

Preparation

Preheat grill so that coals are white hot in time for grilling.

Melt butter in microwave, stir in oil. To this warm mixture, add Parsley, Rosemary, minced garlic, chopped onion and paprika (a pinch of rubbed sage may optionally be added if you have it on hand, but be careful not to overdo). Allow the herbs to infuse for 10 minutes. Remove 3-4 tablespoons to a separate small bowl and use this to brush both sides of the chicken.

Place chicken breasts, skin side down, on a layer of wax paper or plastic wrap. Pound lightly with the back of a heavy frying pan or meat mallet until slightly flattened out. Sprinkle chicken with salt, pepper, and garlic powder.

In a small bowl, mix together bread crumbs with Parmesan cheese and chopped ham. Add remaining butter, oil and herb mixture to bread crumbs and stir until well combined (if mixture seems too thick, add a tablespoon or so of warm water or more olive oil).

Spoon stuffing mixture into the hollow part inside the chicken breasts. Fold edges of chicken over stuffing to cover and fasten together securely with wooden toothpicks.

Place chicken (about 6 inches away) over white hot coals on grill, skin side down. Grill on one side for about 20 minutes; brush again with more butter/oil mixture (if you run out, just use olive oil spray). Turn chicken over and grill for another 20 minutes or until chicken is tender and golden. Remove toothpicks and serve.

Variation: Place a slice of provolone cheese over each breast before stuffing and rolling up.

To make a great take-along lunch, this may also be prepared in aluminum foil pouches (one for each breast). Spray the inner side of the foil with olive oil and add a slice of or two of onion to each packet for extra flavor.

Chocolate Cherry Cookies

2014-07-05T16:44:00.005-07:00

Ingredients

1 1/2 cups all purpose flour
1/2 cup unsweetened cocoa powder
3/4 teaspoon baking powder
1/8 teaspoon salt
1/2 cup plus 2 tablespoons unsalted butter, softened
3/4 cup granulated sugar
1/4 cup light brown sugar
1 egg
1/2 teaspoon vanilla
1/3 cup semi-sweet chocolate, melted
1 cup dried cherries

Preparation

Preheat oven to 350degreesF.

In a medium bowl sift together the flour, cocoa powder, baking powder, and salt. Set aside.
Place the butter and both sugars in a stand mixer. On medium speed, cream until light and fluffy, about 5 minutes.

Add the egg and vanilla and continue mixing for about one minute.

Remove the mixture from the mixer and scrape down the sides of the bowl.

Begin adding the flour mixture to the butter mixture, gently stirring. Add the dried cherries.

Stir the dough until all of the flour mixture is incorporated. Be sure not to over mix the dough to prevent flat cookies.

Gently fold in the melted chocolate until just combined.

Roll the dough into a flat disc, cover in plastic wrap and place in the refrigerator for about 30 minutes.

Place tablespoon-sized dollops of cookie dough onto a parchment lined baking sheet and bake in the oven for 20-25 minutes or until cookies are cooked through, but still soft and chewy. Serve warm.

Mango and Baby Tomato Salad

2014-07-04T18:00:00.002-07:00

Ingredients

Dressing
1/4 cup mango juice
3 tablespoons flaxseed oil or extra-virgin olive oil
1 tablespoon lemon juice
Pinch coriander powder
Pinch clove powder
Pinch salt and freshly ground black pepper
Salad
2 tablespoons minced fresh mint
1/4 cup minced red onion
1 cup baby tomatoes ( cherry or grape), cut in half
1 cup ripe mango chunks
1 tablespoon chopped fresh cilantro
Pinch salt and freshly ground black pepper

Preparation

Whisk the mango juice, oil, lemon juice, coriander, clove powder, salt, and pepper together in the bottom of a salad bowl. Add the mint, onion, tomatoes, mango, and cilantro and toss well. Taste the dressing and season again with salt, and pepper, if necessary. Let the dressing sit for 5 minutes before serving.

Per Serving: Calories 140; Total Fat 10.5 grams; Saturated Fat 1 gram; Protein 1 gram; Total Carbohydrate 12 grams; Sugar: 9 grams; Fiber 2 grams; Cholesterol 0 milligrams; Sodium 150 milligrams

10-Minute Strawberry Recipes

2014-07-03T17:14:00.002-07:00

Strawberry, Lemon, and Rosewater Slushie
Strawberries are part of the rose family, so just a hint of rosewater is a natural addition to this bright, refreshing slushie.

10 oz. strawberries, hulled (about 2-1/2 cups)
1-1/2 cups lemon sorbet
1 cup ice
1/2 tsp. rosewater (more to taste)

In a blender, combine the strawberries, sorbet, ice, and rosewater, and blend until smooth. Divide between 2 glasses and serve immediately.

nutrition information (per serving):
Calories (kcal): 210; Fat (g): fat g 0; Fat Calories (kcal): 5; Saturated Fat (g): sat fat g 0; Protein (g): protein g 1; Monounsaturated Fat (g): 0; Carbohydrates (g): carbs g 53; Polyunsaturated Fat (g): 0; Sodium (mg): sodium mg 40; Cholesterol (mg): cholesterol mg 0; Fiber (g): fiber g 4;

Strawberry Vinaigrette

Try this tangy dressing over greens, as a marinade for chicken or pork, or drizzled over beef carpaccio or roasted fish or vegetables.

1/2 cup extra-virgin olive oil
1/2 cup sliced strawberries
2 Tbs. chopped shallots
1 Tbs. Champagne vinegar
1/2 tsp. Dijon mustard
Kosher salt and freshly ground black pepper

In a blender, combine the olive oil, strawberries, shallots, vinegar, mustard, and 1/2 tsp. salt and pepper. Blend until smooth, about 30 seconds. Cover and refrigerate for up to 1 day.

nutrition information (per serving):
Size : (per 1 Tbs.); Calories (kcal): 60; Fat (g): fat g 7; Fat Calories (kcal): 60; Saturated Fat (g): sat fat g 1; Protein (g): protein g 0; Monounsaturated Fat (g): 5; Carbohydrates (g): carbs g 1; Polyunsaturated Fat (g): 0.5; Sodium (mg): sodium mg 40; Cholesterol (mg): cholesterol mg 0; Fiber (g): fiber g 0;

Grilled Chicken and Strawberries with Balsamic Syrup

Grilling gives strawberries a slightly smoky flavor and a striking appearance. Balsamic vinegar adds a rich note that highlights and deepens the flavor of both the strawberries and the chicken, tying the meal together.

3 Tbs. balsamic vinegar
20 medium strawberries (unhulled)
4 5-oz. boneless, skinless chicken breast cutlets
Extra-virgin olive oil
Kosher salt and freshly ground black pepper
2 Tbs. chopped fresh basil

In a 1-quart saucepan, boil the vinegar until reduced by half, about 2 minutes; set aside.

Thread 5 strawberries on each of 4 skewers. Brush the chicken cutlets with olive oil and season with salt and pepper. Heat a grill or grill pan over medium-high heat.

Grill the chicken and strawberries until the chicken is cooked through, 2 to 3 minutes per side, and the strawberries have slight grill marks, 1 to 2 minutes per side. Serve drizzled with a little olive oil and the reduced vinegar and sprinkled with basil.

nutrition information (per serving):
Calories (kcal): 220; Fat (g): fat g 6; Fat Calories (kcal): 50; Saturated Fat (g): sat fat g 1.5; Protein (g): protein g 29; Monounsaturated Fat (g): 3; Carbohydrates (g): carbs g 11; Polyunsaturated Fat (g): 1; Sodium (mg): sodium mg 350; Cholesterol (mg): cholesterol mg 80; Fiber (g): fiber g 2;

Strawberry-Yogurt Brûlée

Simple yogurt and fresh strawberries become a special treat with the addition of a crunchy, caramelized sugar topping. Enjoy it for breakfast or dessert.

2 cups plain whole-milk Greek yogurt
1 cup coarsely chopped strawberries, plus several strawberry slices, for garnish
5 Tbs. turbinado or granulated sugar

In a medium bowl, combine the yogurt with the chopped strawberries and 1 Tbs. sugar. Divide among four 6-oz. ramekins. Garnish each with a few strawberry slices. Sprinkle each with about 1 Tbs. sugar. Pass the flame of a torch over the sugar until it’s melted and browned, about 30 seconds. Serve immediately.

nutrition information (per serving):
Calories (kcal): 220; Fat (g): fat g 12; Fat Calories (kcal): 100; Saturated Fat (g): sat fat g 9; Protein (g): protein g 8; Monounsaturated Fat (g): 2; Carbohydrates (g): carbs g 22; Polyunsaturated Fat (g): 0; Sodium (mg): sodium mg 40; Cholesterol (mg): cholesterol mg 20; Fiber (g): fiber g 1

Strawberry and Ricotta Bruschetta

Mint is a subtle but refreshing addition to the honey-laced ricotta and tangy strawberries on this sweet bruschetta.

12 1/2-inch-thick baguette slices
1 Tbs. extra-virgin olive oil
3/4 cup chopped strawberries
2 tsp. chopped fresh mint
1-1/2 tsp. balsamic vinegar
3/4 cup whole-milk ricotta
1 Tbs. honey
Fine sea salt

Position a rack about 4 inches from the broiler and heat the broiler on high. Put the baguette slices on a baking sheet and brush with 1 Tbs. extra-virgin olive oil. Broil just the oiled side until lightly toasted, about 1 minute.

In a medium bowl, toss the strawberries with the vinegar and mint.

In a small bowl, combine the ricotta with the honey and 1/4 tsp. salt. Spread the ricotta mixture on the toasted side of each slice of baguette and top with the strawberry mixture.

nutrition information (per serving):
Calories (kcal): 190; Fat (g): fat g 10; Fat Calories (kcal): 90; Saturated Fat (g): sat fat g 4.5; Protein (g): protein g 7; Monounsaturated Fat (g): 4; Carbohydrates (g): carbs g 19; Polyunsaturated Fat (g): 0.5; Sodium (mg): sodium mg 300; Cholesterol (mg): cholesterol mg 25; Fiber (g): fiber g 1;

Eton Mess

Named after a prestigious English boarding school, this mash-up of strawberries, whipped cream, and meringue crumbles is served at an annual cricket match there. A splash of liqueur is a grown-up touch that cuts the sweetness.

2 cups chilled heavy cream
2 Tbs. granulated sugar
1 lb. strawberries, hulled (about 4 cups)
2 Tbs. plus 1 tsp. strawberry eau de vie or kirsch
2 oz. meringue cookies, crumbled into 1/2- to 3/4-inch pieces

Place the cream and sugar in a blender and blend until the cream just forms stiff peaks, about 10 seconds.

Add 3 cups of the strawberries to the blender along with 2 Tbs. of the eau de vie and blend briefly until the strawberries are incorporated but still chunky, about 5 seconds.

Divide three-quarters of the meringue crumbles among 6 to 8 glass dessert dishes. Top evenly with the strawberry cream. Slice the remaining 1 cup strawberries and toss with the remaining 1 tsp. eau de vie. Spoon the sliced berries on top of the strawberry cream and sprinkle with the remaining meringue cookies.

nutrition information (per serving):
Calories (kcal): 370; Fat (g): fat g 30; Fat Calories (kcal): 270; Saturated Fat (g): sat fat g 18; Protein (g): protein g 2; Monounsaturated Fat (g): 9; Carbohydrates (g): carbs g 23; Polyunsaturated Fat (g): 1; Sodium (mg): sodium mg 40; Cholesterol (mg): cholesterol mg 110; Fiber (g): fiber g 2;

Strawberry-Peppercorn Butter

This sweet and savory butter is great on toast, biscuits, waffles, or scones. Multicolored peppercorns add some extra color and have a mellower flavor than black peppercorns, but black will work, too.

4 oz. (1/2 cup) room-temperature salted butter
1/4 cup finely chopped strawberries
1/2 tsp. coarsely cracked multicolored peppercorns
1/2 tsp. chopped fresh thyme

In a stand mixer fitted with the paddle attachment, beat the butter on high until light and fluffy, 1 to 2 minutes. Lower the speed to medium and beat in the strawberries, peppercorns, and thyme until just incorporated, about 30 seconds.
Make Ahead Tips

The butter can be stored for up to 2 days in the refrigerator.

nutrition information (per serving):
Size : (per 1 Tbs.); Calories (kcal): 70; Fat (g): fat g 8; Fat Calories (kcal): 70; Saturated Fat (g): sat fat g 5; Protein (g): protein g 0; Monounsaturated Fat (g): 2; Carbohydrates (g): carbs g 0; Polyunsaturated Fat (g): 0; Sodium (mg): sodium mg 40; Cholesterol (mg): cholesterol mg 20; Fiber (g): fiber g 1;

Strawberry and Spinach Salad with Herbs and Goat Cheese

Spinach salad with strawberries and goat cheese is a classic starter that becomes vibrant and complex with the addition of fresh herbs. While tinkering with the proportions of herbs is encouraged, the tarragon can become overpowering if increased.

3 cups baby spinach
1 cup packed small mixed fresh herb leaves such as basil, mint, and parsley
2 Tbs. packed tarragon leaves
1 cup quartered strawberries
Kosher salt and freshly ground pepper
3 Tbs. extra-virgin olive oil
1 Tbs. fresh lemon juice
3 oz. fresh goat cheese

In a large salad bowl, combine the spinach, mixed herbs, and tarragon leaves. Gently toss with the strawberries and a few pinches of salt and pepper.

In a small bowl, whisk together the olive oil, lemon juice, 1/4 tsp. salt, and 1/4 tsp. pepper. Toss the salad with enough vinaigrette to coat and crumble the goat cheese on top.

nutrition information (per serving):
Calories (kcal): 200; Fat (g): fat g 17; Fat Calories (kcal): 150; Saturated Fat (g): sat fat g 6; Protein (g): protein g 6; Monounsaturated Fat (g): 9; Carbohydrates (g): carbs g 7; Polyunsaturated Fat (g): 1.5; Sodium (mg): sodium mg 350; Cholesterol (mg): cholesterol mg 15; Fiber (g): fiber g 2;

Strawberry Mojito

A mojito is traditionally made with white rum, muddled mint and lime juice, and seltzer. Strawberries make this cocktail both sweeter and more tart—a nice match for bold amber rum or more subtle white rum.

11 oz. strawberries, hulled (2-3/4 cups)
1/3 cup fresh lime juice
1/4 cup granulated sugar
10 large fresh mint leaves
1 cup white or amber rum
1 cup seltzer
Mint sprigs, lime wedges, or fresh strawberries, to garnish

In a medium pitcher, combine the strawberries, lime juice, sugar, and mint leaves and crush with a muddler or wooden spoon until the sugar is dissolved, about 1 minute. Add the rum and stir gently.

Fill 4 rocks glasses three-quarters full with ice, divide the mojito among them, and top each with about 1/4 cup seltzer. Garnish with mint sprigs, lime wedges, or strawberries.

nutrition information (per serving):
Calories (kcal): 210; Fat (g): fat g 0; Fat Calories (kcal): 0; Saturated Fat (g): sat fat g 0; Protein (g): protein g 1; Monounsaturated Fat (g): 0; Carbohydrates (g): carbs g 20; Polyunsaturated Fat (g): 0; Sodium (mg): sodium mg 0; Cholesterol (mg): cholesterol mg 0; Fiber (g): fiber g 2;

Strawberry-Pistachio Ice Cream Sundaes

Chopped pistachios and a sweet-tart pomegranate sauce lend an exotic Mediterranean note to the classic American sundae

1 quart strawberry ice cream
2 cups sliced strawberries
1 cup Strawberry Pomegranate Sauce
1/4 cup coarsely chopped pistachios
mint leaves, for garnish

Scoop 3 scoops of the ice cream into each of four bowls.

Top with the strawberries and strawberry pomegranate sauce. Sprinkle the pistachios on top and garnish with mint leaves.

Chili-Rubbed Rib-Eye Steak with Corn & Green Chile Ragoût

2014-07-02T15:53:00.001-07:00

This spice-rubbed steak get a nice kick from a poblano pepper. Poblanos vary a lot in spiciness, so taste yours before you add it to the pan and hold back a bit if it’s too hot. If you want more heat, add a minced jalapeño along with the poblano.

Ingredients

1 tsp. chili powder
1 tsp. ground coriander
1 tsp. kosher salt; more to taste
Two 8-oz. boneless beef rib-eye steaks (about 3/4 inch thick)
2 tsp. canola or other vegetable oil
1 small poblano or other mildly hot fresh chile (Anaheim or Italian frying pepper), seeded and cut into 1/4-inch dice (about 1/2 cup)
Freshly ground black pepper
1 generous cup fresh corn kernels (from 2 medium ears)
1/2 cup heavy cream
1 Tbs. minced oil-packed sun-dried tomatoes (from 2 medium tomato halves)
1 Tbs. fresh lime juice

Preparation

In a small bowl, mix the chili powder, coriander, and salt. Rub the mixture on the steaks.

Heat a gas grill to medium high or prepare a medium-hot charcoal fire. Drizzle the steaks with oil and grill, turning once, until medium rare, 3 to 4 minutes per side. Transfer to a plate and cover loosely to keep warm.

Meanwhile, heat the oil in a 10-inch skillet over medium heat. Add the chile, season with salt and pepper, and cook over medium-high heat, stirring frequently, until softened and starting to brown, about 2 minutes. Add the corn and continue to cook until it’s slightly browned, 1 to 2 minutes more. Add the cream and boil until it has reduced and the mixture is thick, 1 to 2 minutes.

Remove from the heat, stir in the sun-dried tomato, lime juice, and the accumulated juices from the steak. Taste and add more salt and black pepper, if you like. Serve the rib-eyes whole or slice them and arrange on plates. Serve immediately, with the corn ragoût on top or alongside.

Variations

If you don't have a grill you can also pan-sear these steaks: Before making the corn ragoût, heat the 2 tsp. of oil in a 10-inch cast-iron or heavy-duty skillet over high heat until very hot. Add the steaks, reduce the heat to medium high, and cook until they are well browned and done to your liking, about 3 min. per side for medium rare. Transfer to a plate and cover loosely to keep warm while you make the ragoût in the same pan. You could also use New York strip or skirt steaks, though cooking time will vary.

Tilapia Veracruz

2014-07-01T14:03:00.001-07:00

Ingredients

4 (4-ounce) tilapia fillet
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 1/2 cups prechopped onion
1 tablespoon chopped fresh oregano
4 garlic cloves, sliced
1 yellow bell pepper, thinly sliced
2 cups chopped tomato
1 tablespoon capers, rinsed and drained
2 ounces pimiento-stuffed green olives, halved (about 20)
1 jalapeño pepper, thinly sliced

Preparation

1. Sprinkle fish evenly with pepper and salt. Heat a large nonstick skillet over medium-high heat. Add oil; swirl to coat. Add fish to pan; cook 3 minutes or until browned on one side. Remove fish from pan.
2. Add onion, oregano, garlic, and bell pepper to pan; sauté 4 minutes. Stir in tomato and remaining ingredients; bring to a simmer.
3. Arrange fish on top of tomato mixture, browned sides up. Cover, reduce heat to medium, and simmer 3 minutes or until fish flakes easily with a fork.

Ingredients, Preparation and Benefits of Homemade Yogurt

2014-06-30T13:05:00.002-07:00

Ingredients

1 quart milk
1/4 to 1/2 cup non-fat dry milk powder
1/2 cup plain unflavored yogurt (such as ACTIVIA®)
2 tablespoons cream (optional)

Preparation

In a medium saucepan, combine all ingredients except yogurt. Two tablespoons of cream (or more) may be added to the basic recipe for a richer, creamier dessert yogurt or frozen yogurts. For everyday yogurt or yogurt that is to be used in baking, the extra richness is not needed.

Heat milk, uncovered, over low heat, gradually bringing it nearly to a boil. Tiny bubbles will form around the edges of the pan; the milk should reach a temperature between 185-190°F.

If the milk is brought up to temperature too quickly, the bottom of the pan is likely to scald. It is important not to allow the milk to boil. Remove any milk which forms a skin on the surface.

Remove from heat and allow milk to cool for about 20 minutes, or until the milk reaches a temperature of between 100-110°F. Stir in approximately 1/2 cup of active live culture yogurt or yogurt starter.

Transfer the yogurt mixture to a good quality thermos or a yogurt maker and maintain the temperature of about 100°F for 4-10 hours. A longer fermentation period will yield a more tart yogurt. Leave the yogurt undisturbed or it will not thicken well, and keep it free from drafts.

Refrigerate until ready to use. Flavor as desired, adding crushed, dried or fresh fruit or fruit cocktail, sunflower or pumpkin seeds, Grape-Nuts, blueberries, strawberries, raspberries, etc.

Use homemade yogurt for baking in any recipe calling for buttermilk, sour cream or yogurt; it adds wonderful flavor and nutrition to quick breads, muffins, pancakes and yeast breads.

Another useful purpose for homemade yogurt is yogurt cheese. To make yogurt cheese, drain freshly made yogurt in a cheesecloth hung in a cool place; this can be used in many recipes as a healthy substitute for cream cheese.

Save half a cup of the unflavored yogurt as a starter for making the next batch.

This yogurt is an economical way to produce quality yogurt for diet plans which include daily consumption. The starter only needs to be purchased infrequently in small amounts, and the yogurt strain can often be maintained indefinitely if you make yogurt often. Use each batch of reserved starter within 5 days or start again with fresh starter.

It's a good plan to purchase an 8 oz. container of yogurt for a new starter once every 1 or 2 months, or when your own strain seems to be getting weaker (the yogurt will not thicken as well). Dried active culture is also available in packets and may be kept on the shelf in case you run out of fresh starter.

Ball 1/2 pint can or freeze jars, either plastic or glass, make excellent single serve containers for storage. Some yogurt makers come with glass storage containers; others make 1 quart batches rather than single serve portions.

Benefits of Homemade Yogurt

Finally , let us not forget that yogurt comes from milk. So yogurt eaters will get a dose of animal protein (about 9 grams per 6-ounce serving), plus several other nutrients found in dairy foods, like calcium, vitamin B-2, vitamin B-12, potassium, and magnesium.

But one of the words we're hearing more and more of regarding yogurt is "probiotics." Probiotics are "friendly bacteria" that are naturally present in the digestive system. Live strains of these "good bacteria" are also found in many yogurt products. While more research needs to be done, there's some evidence that some strains of probiotics can help boost the immune system and promote a healthy digestive tract.

Sugar Cookie Crust Fruit Pizza

2014-06-30T12:33:00.003-07:00

ingredients

CRUST:

Nonstick cooking spray
1 1/4 cups all-purpose flour
1/2 teaspoon baking powder
1/4 teaspoon salt
8 tablespoons (1 stick) unsalted butter, softened

1/2 cup granulated sugar
1/4 cup light brown sugar
1 large egg
1 teaspoon vanilla extract

SPREAD:

1 (8-ounce) package cream cheese, softened
1/2 cup confectioners' sugar
1 1/2 teaspoons vanilla extract

1/2 teaspoon lemon zest
Pinch salt

GLAZE:

2 tablespoons orange marmalade

1/2 teaspoon herbs de Provence

FRESH FRUIT:

1 cup blueberries
1 cup sliced kiwi
1 cup sliced nectarines

1 cup raspberries
1 cup strawberries, sliced

Preparation

For the crust: Preheat the oven to 350 degrees F. Spray a 10 to 12-inch tart pan or pizza pan with nonstick cooking spray.

In a medium bowl, whisk together the flour, baking powder and salt. In a large mixing bowl, cream together the butter and sugars using a handheld mixer until smooth. Add in the egg and vanilla and mix until incorporated. Slowly incorporate the flour mixture into the creamed butter and mix until blended. Remove the dough from the bowl and press into the prepared pan. (You may need to dust your hands with some flour to prevent the dough from sticking to them. It is wet dough when it comes together.)

Bake until the edges just start to brown, 10 to 12 minutes. Remove from the oven and let cool.

For the spread: In a large mixing bowl, beat the cream cheese, sugar, vanilla, lemon zest and a pinch of salt until smooth. Spread evenly on the cooled crust.

For the glaze: Add the marmalade, 2 tablespoons water and herbs de Provence to a small skillet and cook over medium heat until loosened and warm.

To assemble: Arrange the fresh fruit in the desired pattern on top of the pizza, brush the glaze over the fruit, slice and serve.

Cook's Note: An offset spatula is a great tool for spreading the cookie dough. If the dough seems a little soft, flour your hands before you work with the dough or chill the dough in the refrigerator.

Grilled Strip Steaks with Miso-Truffle Butter

2014-06-30T12:15:00.001-07:00

There’s something about the way salty, savory miso mingles with charred grilled beef that’s impossible to resist. You’ll have leftover miso butter, but it will keep in the fridge for a week and can even be frozen.

Ingredients

4 oz. (1/2 cup) unsalted butter, softened
1/4 cup white miso
1 tsp. white truffle oil
2 (12- to 16-oz.) New York strip steaks, 1 to 1-1/2 inches thick
Kosher salt and freshly ground black pepper

Preparation

Mash the butter with the miso in a small bowl. Mix in the truffle oil.
Season the steak well with salt and pepper. Let sit at room temperature for at least 1 hour or refrigerate uncovered for up to 48 hours.
If the steak is refrigerated, let it come to room temperature before grilling. For a charcoal grill, light a chimney starter full of charcoal and bank the coals against one side of the grill. For a gas grill, start with all burners on medium high and then turn off one or more of the burners to create a hot zone and a cool zone.
Pat the steak dry and grill over the hottest part of the grill, rotating it occasionally to create a crust, until well browned on one side, 2 to 4 minutes. Flip and sear the other side.
Move the steak to the cooler part of the grill, cover, and cook to your desired doneness (about 5 to 10 minutes for medium-rare). Let rest 5 to 10 minutes, cut the steaks in half, top each piece with 1 to 2 Tbs. of the butter and serve.

Make Ahead Tips

The miso butter can be refrigerated, covered for up to 1 week. Bring to room temperature before topping the steak with it.

Shrimp and Pine Nut Spaghetti

2014-06-29T14:09:00.000-07:00

Ingredients

8 ounces uncooked spaghetti
12 ounces peeled and deveined medium shrimp
2 tablespoons pine nuts
1 cup 1% low-fat milk, divided
1 tablespoon all-purpose flour
1/2 teaspoon Dijon mustard
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 cup (2 ounces) grated fresh Parmigiano-Reggiano cheese
1/3 cup finely chopped fresh basil
1/4 cup torn fresh basil leaves

Preparation

1. Bring 4 quarts water to a boil in a large saucepan. Add pasta; cook 7 minutes. Add shrimp to pan; cook 3 minutes or until shrimp are done and pasta is al dente. Drain; keep warm.
2. While pasta cooks, heat a small nonstick skillet over medium heat. Add nuts to pan; cook 2 minutes or until lightly browned.
3. Combine 1/2 cup milk and flour in a large saucepan, stirring with a whisk until well blended. Place pan over medium heat; gradually stir in remaining 1/2 cup milk. Stir in mustard and nutmeg. Bring to a boil; reduce heat to medium-low, and cook 5 minutes or until mixture begins to thicken, stirring constantly. Stir in salt and pepper; cook 1 minute. Add drained pasta mixture, cheese, and chopped basil, tossing gently to combine. Sprinkle with nuts and torn basil.

Note: Because the noodles will quickly absorb the creamy sauce, it's best to serve this calcium-rich entrée right away.

Bacon and Cheddar Sliders

2014-06-29T14:05:00.001-07:00

Ingredients:

3 tablespoons minced shallots
1 teaspoon Dijon mustard
12 ounces ground sirloin
3/4 teaspoon freshly ground black pepper, divided
Cooking spray
2 ounces 2% reduced-fat sharp cheddar cheese, shredded (about 1/2 cup)
8 whole-wheat slider buns $
3 tablespoons canola mayonnaise $
4 cornichon or other small dill pickles, each cut lengthwise into 4 slices
4 small lettuce leaves, each torn in half $
1 small ripe tomato, cut into 8 slices $
3 slices cooked bacon, cut into 1-inch pieces

Preparation:

Preheat grill to medium-high heat.
Gently combine first 3 ingredients and 1/2 teaspoon pepper in a large bowl, being careful not to overmix. Divide beef mixture into 8 equal portions; gently shape each portion into a 1/4-inch-thick patty, taking care not to pack mixture down.
Arrange patties on grill rack coated with cooking spray; cook 2 minutes on each side or until desired degree of doneness. Top each patty with about 1 tablespoon cheese during last minute of cooking. Lightly coat cut sides of buns with cooking spray. Place buns, cut sides down, on grill rack. Grill for 1 minute or until toasted. Spread about 1 teaspoon mayonnaise on bottom half of each bun; top with 1 patty. Top each slider with 2 pickle slices, 1/2 lettuce leaf, and 1 tomato slice; sprinkle evenly with remaining 1/4 teaspoon pepper. Arrange bacon pieces evenly over tomato. Top with bun tops.

Sautéed Escarole, Corn, and White Bean Salad

2014-06-29T13:51:00.002-07:00

Ingredients

2 heads escarole, quartered lengthwise and rinsed
Cooking spray
2 ounces pancetta, chopped
1 medium zucchini, quartered and cut into julienne strips
1 garlic clove, minced
1 cup fresh corn kernels
1/2 cup chopped fresh flat-leaf parsley
1 (15-ounce) can navy beans, rinsed and drained
2 tablespoons red wine vinegar
1 teaspoon extravirgin olive oil $
1/2 teaspoon black pepper

Preparation

Heat a large nonstick skillet over medium-high heat. Add escarole to pan; cook 3 minutes or until wilted, turning frequently. Trim white stem ends from each escarole quarter; roughly chop.
Wipe pan with a paper towel. Return pan to medium-high heat. Coat pan with cooking spray. Add pancetta, zucchini, and garlic to pan; cook 2 minutes or until zucchini is tender. Add corn; cook for 1 minute. Combine escarole, corn mixture, parsley, and beans in a large bowl. Add vinegar and remaining ingredients; toss well to coat. Serve immediately.

Best Superfoods for Weight Loss

2012-10-23T10:30:00.003-07:00

Slimming superfoods

So-called superfoods are nutritional powerhouses that help build bones, prevent chronic diseases, improve your eyesight, and even keep your mind sharp. But did you know new evidence suggests these foods can also help you get—and stay—slim?

Read on for the top superfoods for weight loss, and how to pack them into your daily diet!

Black beans

A cup of black beans packs a whopping 15 grams of satisfying protein and doesn't contain any of the saturated fat found in other protein sources, like red meat.

Oats

Oats are rich in fiber, so a serving can help you feel full throughout the day. Just a half cup packs 4.6 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

Avocados

There's no reason to be afraid of eating fats—as long as they're the right fats.

Oleic acid, a compound in avocados' healthy monounsaturated fats (MUFAs), may trigger your body to actually quiet hunger. Stick to a quarter or a half of an avocado and watch that belly fat melt away. The creamy fruit is also packed with fiber and protein.

Salmon

Lean sources of protein help you feel full without adding fat. However, 50% of women ages 18 to 50 don't know if they get enough of this essential nutrient.

Up your intake with salmon; it's a leaner choice than red meat and is chock-full of MUFAs to boot. A 2001 study found that dieters eating a MUFA-rich diet lost an average of 9 pounds, while their low-fat diet counterparts gained, on average, 6.

Blueberries

Best known for their anti-aging effects, blueberries, while tiny, are a powerful figure-friendly eat: A 1-cup serving sets you back only 80 calories, and helps you feel full with 4 grams of fiber.

Broccoli

Cooked or raw, this cruciferous veggie is well-known for its cancer-preventing powers, but with a punch of filling fiber in less than 30 calories a serving, it's bound to prevent weight problems too.

Brown rice

Brown rice is a heartier, fiber-packed alternative to less-than-super white rice. A half-cup serving contains 1.7 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

Plus, brown rice is a low-energy-density food, meaning it's heavy and filling but low in calories. One study found that women who ate a higher-energy-density diet gained three times as much weight over six years than women eating a low-energy-density diet.

Pears

Just one pear packs 15% of your daily recommended amount of fiber. One study found that women who ate three pears a day consumed fewer calories and lost more weight than those who didn't. Ditch the peeler though; the skin is where all that filling fiber is hiding!

Grapefruit

Even if you changed nothing else about your diet, eating half a grapefruit before each meal may help you lose up to a pound a week!

A compound in the tangy fruit can lower insulin, a fat-storage hormone, and that can lead to weight loss. It's also a good source of protein, and because it's at least 90% water, it can fill you up so you eat less.

Kidney beans

One of several varieties of beans to make the list, red beans offer protein and fiber (more than 5 grams per serving!). Kidney beans are also rich in Resistant Starch; a 1/2-cup serving packs nearly 2 grams of this slimming carb.

Almonds

Nuts are another superfood rich in healthy fats that help you slim down.

Almonds in particular can help you shed pounds: In one study, people who added a daily helping of the nuts to a low-cal diet lost more weight than people who followed the same diet but swapped almonds for a carb-heavy snack like crackers.

Green tea

This steamy sip hydrates like water, which can help fill you up and shed pounds. Plus, the antioxidants in green tea will up your fat burn and calorie burn. One study found that five cups a day could help you lose twice as much weight, most of it around your middle.

Lentils

Lentils are a great source of satiating protein and fiber. A half-cup serving delivers 3.4 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

Bananas

Bananas are a slimming superfood. A slightly green, medium-size banana will fill you up and boost your metabolism with its 12.5 grams of Resistant Starch. Even a ripe banana still ranks high on the list of foods containing RS, with almost 5 grams.

Eggs

Eggs get a bad rap when it comes to weight loss. But the breakfast staple is loaded with protein that will curb your appetite. One study found that overweight women who ate egg breakfasts lost twice as much weight as women who started their days with bagels.

And don't worry about cholesterol: The study found that egg eaters don't have higher bad cholesterol or lower good cholesterol than bagel eaters.

Oranges

At only 59 calories, you may not expect much from an orange, but thanks to a hefty dose of fiber, it ranks highest among fruits on a list of 38 filling foods put together by Australian researchers. Feeling full can help you eat less throughout the day.

Potatoes

True, potatoes are high in carbs, but they are three times as filling as a slice of white bread, and top all the foods on the same satiety index as oranges. Plus, potatoes are also rich in Resistant Starch, which helps your body burn fat.

Cheese

Fresh goat cheese and feta contain a fatty acid that helps you feel full and burn more fat. Look for cheeses labeled "grass-fed," as those will have the highest content of this healthy fat.

Low-fat milk

The same fatty acid is found in milk, and milk's proteins can keep you feeling satisfied. The added calcium may also help; in one study, women burned more fat and calories when they had 1,000 to 1,400 milligrams of calcium per day.

6 Easy Breakfast Casseroles

2012-10-22T10:03:00.003-07:00

Brunch for a crowd

Turn breakfast into a manageable meal with these one-dish recipes. You'll leave your guests satisfied with these nutritious—and no-sweat—casseroles.

French Toast Casserole
This festive, low-fat brunch dish tastes just as good without Grand Marnier, but testers say the pecans are a must.

Ingredients: Dark brown sugar, dark corn syrup, low-fat milk, egg substitute, grated orange rind, eggs, French bread, fat-free whipped topping, Grand Marnier, pecans

Mushroom, Pepper, and Fontina Frittata

Filling and full of veggies, this dish is ready in just 45 minutes and feeds 10.

Ingredients: Mushrooms, garlic, eggs, egg whites, low-fat milk, basil, butter, tomatoes, fontina cheese, onion, green bell pepper

Goat Cheese, Artichoke, and Smoked Ham Strata

Use leftover ham and bread to make this cheesy casserole. You can make it ahead and pop it in the oven an hour before everyone gets up.

Ingredients: Low-fat milk, egg substitute, goat cheese, thyme, nutmeg, garlic, sourdough bread, Parmesan cheese, smoked ham, artichoke hearts, fontina cheese

Strawberry-Filled French Toast With Caramel and Pecans

This breakfast favorite is equal parts French toast and casserole. The result is a sweet way to start off your morning.

Ingredients: Granulated sugar, butter, evaporated fat-free milk, vanilla extract, French bread, egg substitute, cinnamon, nutmeg, eggs, pecans, powdered sugar

Hash Brown Casserole With Bacon, Onions, and Cheese

Though filling enough as a main dish, you can also serve smaller portions of this creamy, cheesy casserole as a tasty side to scrambled eggs.

Ingredients: Bacon, onion, garlic, frozen hash brown potatoes, pre-shredded Classic Melts Four Cheese blend, green onions, fat-free sour cream, fat-free cream of mushroom soup

Grits-and-Sausage Casserole

Turkey sausage provides satiating protein while the bell peppers add a healthy dose of vitamin C. Serve with this tangy Ginger-Citrus Fruit Salad

Ingredients: Turkey sausage, low-fat milk, quick-cooking grits, reduced-fat cheddar cheese, parsley, garlic powder, red pepper, eggs, red bell pepper.

10 Quick & Easy Chicken Dinners menu

2012-10-21T11:17:00.001-07:00

Fast and affordable, chicken is king come dinnertime. Whatever cuisine you crave, we've got five-star recipes for you — all under 30 minutes.

Salsa Chicken

"Excellent! Easy, quick and amazing! While we were eating we were wondering how we could use this same method with other meats. It's definitely a keeper that will be made again and again."

Cheddar Bar-B-Q Chicken Breasts

"This is my favorite way to cook chicken! I normally don't add the green onions because I never have them lying around, but it still tastes awesome!"

Simple Pasta Toss With Chicken

"This is a very nice, easy pasta dish with ingredients that are readily available. I pre-seasoned the chicken with Paul Prudhomme seasoning for a little spice."

Chicken Quesadillas

"I was buying quesadillas from one of those traveling frozen food companies at about $9 for a box of six. This recipe is easy and better. I'll be making my own from now on."

Cajun Chicken Strips

"Gosh darn good! Recipes like this make cooking rewarding."

Quick Hoisin Chicken Stir-Fry

"This was delicious! My son commented that the chicken was the moistest he's had in a stir-fry dish. Quick and easy to make, too! I might try adding some chopped peanuts next time."

Fast Chicken & Rice

"This was a great weeknight dinner with a delightful Asian flavor. It's very quick and easy — I had dinner on the table in 15 to 20 minutes."

Crunchy Crispy Chicken Dijon

"Moist, flavorful, easy to make and definitely not the same ol' boring chicken dish! What more could you want in a chicken dinner?"

Grilled Chicken Flatbread Pizzas

"This is an excellent way to use up leftovers and cook something beautiful and delicious in just a few minutes. This would work with any leftover grilled meat."

Teriyaki Chicken Noodle Salad

"What a great dish! It's very simple yet tasty. I use chicken tenders in lieu of breasts for ease of cutting and cost savings."

THE BEST CHICKEN, CHEESE, & RICE CASSEROLE

2012-10-20T10:13:00.001-07:00

ingredients

1 pack rice sides (broccoli & cheese)
1 pack rice sides (rice medley)
1 can cream of mushroom
1 can Campbell’s fiesta nacho cheese (also found on the soup aisle)
1 (16.9 oz) can Tyson chicken breast pieces
2 cups water
1 cup milk
½ cup mild cheddar cheese
½ cooking white wine or white wine
uncooked seasoned chicken thighs or legs

Preparation

Preheat oven to 350°F.

In a large bowl combine water, milk, and white wine. Stir in Cream of Mushroom and Campbell’s Fiesta Nacho Cheese, until mixed well. Stir in the two pack of rice sides and Tyson Chicken Breast. Pour Mixture into a 13X9-inch baking dish.

Sprinkle cheddar cheese on top of rice mixture. Place uncooked seasoned chicken on top of the rice mixture. Cover with foil and bake for 1 hour and 30 minutes.

Let me know what you think about the recipe!!

5 Tips for How to Make Jello Naturally

2012-10-19T08:42:00.004-07:00

Treat your friends and family to healthier homemade jello with our step-by-step instructions for how to make jello.

If you hear the word "Jell-O" and remember neon-red blobs on a school lunch tray, think again. With a few simple steps you can make your own homemade jello packed with fresh fruit and fruit juice to make a healthier and tastier treat. Here are 5 easy steps to help you make perfect homemade jello every time.

1. Dissolve Gelatin Well

Soften for 3 minutes in water; then stir for 1 full minute after adding sugar and hot liquids. This method ensures that the gelatin dissolves completely.

2. Get Your Chill On

Before adding the gelatin to the mold, chill the mixture until it’s the consistency of thin pudding, but don’t let it set completely or your jello will be lumpy.

3. Decorate Like a Pro

Add 1/2 inch of gelatin mix to mold, then nestle Fruit Decoration into the gelatin. It helps hold the fruit in place and makes a pretty design on the top of the finished mold.

4. Is It Ready?

To test if your dessert is ready to unmold, press a finger into the top. If jello sticks to your finger, it needs more chilling. It’s ready when “the finger test” is clean.

5. Unmolding with Ease

Dip the mold just up to its rim in a bowl of warm water for 10 seconds. If the jello doesn’t slide out of the mold easily, dip it into the water again.

Healthy Lunches to Bring to Work

2012-10-19T08:28:00.001-07:00

Pack-and-go (and save!)

Trying to save your pennies? A sandwich and a drink will cost you almost $10—and that's on the cheap side. Instead, pocket the money and enjoy our healthy and delicious updates to your lunch favorites. These recipes are good for you and your wallet.

Turkey-Boursin wrap
This French-inspired wrap packs plenty of flavor but is a leaner and meaner version of your deli favorite.
• Cabbage and plum tomatoes are antioxidant-rich
• Carrots provide a full day's worth of cancer-reducing vitamin A
• Boursin brings a creamy texture and dash of garlic and parsley
• Turkey adds lean, filling protein and a savory taste
A side or fresh raspberries or blueberries will polish off this nutrient-rich meal.

Salmon salad with dill vinaigrette

The perfect combination of protein, good fats, and phytonutrients, in a tangy and earthy dressing.

• Get omega-3 fatty acids through salmon—they not only prevent heart disease but also boost memory
• Cucumbers contain silica, which helps your complexion
• Antioxidant-rich red bell peppers are also high in fiber and folic acid

Barley and black bean salad

Does your stomach grumble every day at 4 p.m. on the dot? The combination of whole grains and protein in this salad will keep your energy up throughout the afternoon.

• Spice up choleterol-lowering barley with a delicious combination of lemon juice, Monterey Jack cheese, and cilantro
• Black beans are chock-full of protein and antioxidants
• Tomatoes contain lycopene, which is believed to fight cancer
• Add a dash of red pepper flakes to give it a zesty kick—and possibly boost your metabolism.

Mediterranean shrimp and pasta

Give your pasta a health makeover with this simple make-before recipe.

• Shrimp provides lean, low-fat protein
• Tomatoes give you a boost of antioxidants
• Accent with capers, olives, and feta cheese to get a Mediterranean flavor for under 500 calories
• Get a healthy dose of immunity-boosting garlic (just be sure to pop a mint before your afternoon meeting)

Red pepper, goat cheese, and fresh mint wraps

Throw this wrap together in 10 minutes, right before you jet out the door.

• Goat cheese is lower in fat that other popular cheeses, and it creates a rich and somewhat tangy base for the smoky roasted red peppers
• Red peppers are high in beta carotene, which reduces the risk of cardiovascular disease
• Increase the fiber by switching out the spinach tortillas for whole wheat
Pair it with a tart Granny Smith apple and you have a delicious, nutritious lunch.

Hoisin-mango chicken sandwich

On the way home from work, stop by the deli and grab some roasted chicken to make this tropical-flavored sandwich.

• Mango adds a dose of iron, plus a sweet and juicy taste
• Red onion may reduce blood sugar levels and lower cholesterol
• Hoisin sauce kicks up the heat without packing on unwanted calories
This sandwich is a little light on veggies, so pack a mixed-greens salad to sneak in a few leafy greens.

EatingWell 7 Day Diet Meal Plan

2012-10-18T12:04:00.002-07:00

Our menus are simple to follow and designed by EatingWell’s nutrition staff with a variety of healthy, delicious recipes, an abundance of whole grains to help you feel full, and healthy amounts of fresh fruits and low-fat dairy foods to make sure you are meeting your basic needs for calcium, protein and other essential nutrients while you are dieting. Our menus come in five calorie levels: 1,200, 1,400, 1,600, 1,800 and 2,000, and are rounded out with healthy snacks to keep your diet interesting and help you to feel satisfied.

You’re likely to lose weight on any of these plans since shedding pounds is a matter of consuming fewer calories than you expend and most women eat more than 1,800 calories a day and most men eat more than 2,000 calories a day.

So, how to choose what level is best for you? One option is to take a simple approach: If you’re a relatively small person or someone who doesn’t have much weight to lose, shoot for a lower-calorie goal. (The lower you go, the faster you lose—but there’s no point in setting up unrealistic expectations if you can’t meet them.) If you’re a tall person or someone who is carrying quite a few extra pounds or if you’re a very active person, you’ll probably do quite well on the higher-calorie plan. If you’re not sure, start in the middle (for women start at 1,600 calories; for men start at 1,800 calories), and adjust up or down based on how satisfied you’re feeling—both physically and about how quickly you’re losing weight.

If you want to calculate your goal more precisely, use the following equation: Multiply your weight (in pounds) by 12 and subtract 1,000. Then select the calorie level that’s closest to your answer. This will help you to lose one to two pounds per week. (Note: If you calculate a number that’s less than 1,200 calories, follow the 1,200-calorie plan. Eating less than that, it’s hard to meet your daily nutrition requirements.)

10 Health Benefits of Honey

2012-10-18T11:24:00.003-07:00

Discover the health benefits of one of the oldest sweeteners on earth, plus some interesting trivia, some great recipes and a few cautions.

Bees swallow, digest and regurgitate nectar to make honey; this nectar contains almost 600 compounds. We need our bees, so let’s do everything we can to save them and keep them here on this earth.

Honey is so good we have included it in our kitchen right now.

Health Benefits:

1. Prevent cancer and heart disease:
Honey contains flavonoids, antioxidants which help reduce the risk of some cancers and heart disease.

2. Reduce ulcers and other gastrointestinal disorders.
Recent research shows that honey treatment may help disorders such as ulcers and bacterial gastroenteritis. This may be related to the 3rd benefit…

3. Anti-bacterial, anti-fungal, anti-fungal:
“All honey is antibacterial, because the bees add an enzyme that makes hydrogen peroxide,” said Peter Molan, director of the Honey Research Unit at the University of Waikato in New Zealand.

4. Increase athletic performance.
Ancient Olympic athletes would eat honey and dried figs to enhance their performance. This has now been verified with modern studies, showing that it is superior in maintaining glycogen levels and improving recovery time than other sweeteners.

5. Reduce cough and throat irritation:
Honey helps with coughs, particularly buckwheat honey. In a study of 110 children, a single dose of buckwheat honey was just as effective as a single dose of dextromethorphan in relieving nocturnal cough and allowing proper sleep.

6. Balance the 5 elements:
Honey has been used in ayurvedic medicine in India for at least 4000 years and is considered to affect all three of the body’s primitive material imbalances positively. It is also said to be useful useful in improving eyesight, weight loss, curing impotence and premature ejaculation, urinary tract disorders, bronchial asthma, diarrhea, and nausea.
Honey is referred as “Yogavahi” since it has a quality of penetrating the deepest tissues of the body. When honey is used with other herbal preparations, it enhances the medicinal qualities of those preparations and also helps them to reach the deeper tissues.

7. Blood sugar regulation:
Even though honey contains simple sugars, it is NOT the same as white sugar or artificial sweeteners. Its exact combination of fructose and glucose actually helps the body regulate blood sugar levels. Some honeys have a low hypoglycemic index, so they don’t jolt your blood sugar.

8. Heal wounds and burns:
External application of honey has been shown to be as effective as conventional treatment with silver sulfadiazene. It is speculated that the drying effect of the simple sugars and honey’s anti-bacterial nature combine to create this effect.

9. Probiotic:
Some varieties of honey possess large amounts of friendly bacteria. This includes up to 6 species of lactobacilli and 4 species of bifidobacteria. This may explain many of the “mysterious therapeutic properties of honey.”

10. Beautiful skin:
Its anti-bacterial qualities are particularly useful for the skin, and, when used with the other ingredients, can also be moisturizing and nourishing! For a powerful home beauty treatment for which you probably have all the ingredients in your kitchen already.

Different honeys have different flavonoid profiles, depending on the floral source of the nectar.
Types of Honey (most popular)

Alfalfa
Blueberry
Buckwheat
Clover
Manuka
Orange Blossom
Wildflower

There are at least 40 types – each one has distinctive taste and unique properties.
Darker honey tends to have higher antioxidant levels.
Monofloral honey (honey from a single plant species) usually has the lowest glycemic index (GI). For example, locust honey from the Black Locust tree has a GI of 32. Clover honey, which is used commercially, has the highest glycemic index at 69.

Honey Cautions:

Best not to feed to infants. Spores of Clostridium botulinum have been found in a small percentage of honey in North America. This is not dangerous to adults and older children, but infants can have a serious reaction of illness in the first year. Do not add honey to baby food or use as a soother to quiet a fussy or colicky baby. Most Canadian honey is not contaminated with the bacteria causing infant botulism, but it’s still best not to take the chance.
Honey is a sugar, so do not eat jars full of it if you value your good health and want to maintain a healthy weight. It has a high caloric value and will put you on a sugar high and low.

Honey Recipes:

Honey Syrup: the goodness and taste of both honey and molasses.

Orange Honey Syrup: healthier than sugar-based syrups with an orange zing!

Dandelion Flower Syrup: combining the goodness of honey with dandelions.

Peanut Butter Bliss Balls: Recipe created in my hippy days in the 70s—they are yummy!

ITALIAN SAUSAGES AND ZUCCHINI

2012-10-18T11:11:00.001-07:00

Ingredients:

1 pkg Italian sausage (about 6 links)
1 large or 2 medium onions
1 green or red bell pepper
2-3 small or 1-2 medium zucchini
4 cloves garlic, minced
2-3 tablespoons olive oil
1 tablespoon butter
4-5 fresh basil leaves
3-4 fresh oregano leaves
salt, pepper and garlic powder, to taste

Preparation:

Using kitchen scissors or a sharp knife, slice sausages into halves lengthwise; slice again into quarters. Next, slice across the quarters until you have 3/4 inch chunks.

Peel and chop onion coarsely. Wash, core, and chop pepper. Peel and mince garlic. Wash and chop basil and oregano. Wash and slice unpeeled zucchini into 1/4 inch thick coins or circles.

Heat olive oil in skillet. Sauté sausage over high heat for 10 minutes or so; when they begin to take on color, add onion and pepper, continuing to cook until the vegetables brown slightly. Add garlic and chopped basil and oregano; reduce heat and cook until sausage is done (no longer pink inside).

Using a slotted spoon, remove cooked sausage and vegetables to a serving plate; keep warm. (No need to drain or wash skillet). Melt butter in remaining olive oil in skillet. Sauté zucchini coins over high heat until the edges and a little of the center portion browns; flip each coin and sauté the other side. Sprinkle zucchini with a little salt, pepper, and garlic powder (very lightly) and a pinch of hot pepper.

Return sausage mixture to skillet with cooked zucchini and mix, cooking until evenly heated (1-2 minutes). Be careful not to overcook zucchini (should be browned but still slightly firm and not mushy).

Serve as is or with a sprinkling of Parmesan cheese.

Note: If no fresh herbs are available, substitute 1/4-1/2 teaspoon dried.

Variation: Serve over wide noodles, spaghetti or with Ziti. Dress with a little olive oil and freshly grated Parmesan or Romano cheese and run under the broiler just until cheese melts.

The benefits of marine fish

2012-10-05T08:59:00.001-07:00

As we know, the Nutrition of Marine Fish consisting of proteins, fats, vitamins and minerals. But, what is the function of all the nutrients for Health?

1. Protein
- Streamlining the digestion and as a Diet Food.
-Fish meat protein which is composed of protein fibers that are shorter than the protein of beef or chicken will be more easily absorbed and digested by the body, so as to facilitate the digestive process. It is certainly suitable to be consumed by someone who is having digestive problems or who are on a diet program, or for infants / toddlers who have not been perfect digestion process.

- Stimulate the growth of brain cells toddlers.
-Fish protein that acts to stimulate the growth of brain cells in infants are "Taurine".

2. Fat
- Unsaturated fatty acids needed for body growth.
- Unsaturated fatty acids are useful for maintaining a healthy body.
- Unsaturated fatty acids may keep Blood Cholesterol Levels.
- Fatty acids Omega 3 (EPA and DHA) can lower blood cholesterol levels. This of course is also very beneficial for people suffering from diseases associated with cholesterol.
- Omega 3 Fatty Acids can help improve the growth of brain cells of fetuses, infants and toddlers.
- Omega 3 fatty acids can help boost the immune system so it is not easily attacked by various diseases.
- Omega 3 helps prevent a variety of Degenerative Diseases (diseases that arise as the process of aging / age)

3. Vitamin
- Maintaining eye health and prevent blindness in children.
Vitamin that plays a role in this function is Vitamin A.
- For growth and maintain bone strength.
Vitamin that plays a role in this function is Vitamin D.
- Vitamin B complex on Marine Fish beneficial to produce energy, helps metabolize carbohydrates, healthy heart, protect against cancer, prevent migraines, prevent cataracts, lower cholesterol, reduce depression, reduce interference in the joints, helps the nervous system and metabolism, reduce allergies and fatigue, assist in the formation of hormones, helping the formation of red blood cells and reduce hypertension and asthma, to help the developing fetus, prevents anemia, helps the formation of hemoglobin and red blood cells, as well as various other benefits of vitamin B complex.

4. Mineral
- Iron in fish can prevents anemia.
- The content of iodine to prevent goiter, helping the growth of the child and his intelligence.
- Selenium can help the body's metabolism, as anti-oxidants, and preventing degenerative diseases. Selenium with Vitamin E can help the elasticity of body tissue so as to prevent the occurrence of "Premature Aging" is a condition where a person look older than her age.
- The content of zinc may help the formation of enzymes and hormones in the body.
- Fluor serves to strengthen and nourish the tooth.

Besides the benefits mentioned above, there are certainly other benefits in accordance with the purposes and functions of proteins, fats, vitamins and minerals. Do not forget to consult with medical doctors to determine levels / dose that can be consumed in order to gain the maximum benefit and avoid things that are associated with excessive consumption.

Oven-Fried Chicken Chimichangas

2012-10-05T08:50:00.002-07:00

Ingredients:

2/3 cup picante sauce or 2/3 cup your favorite salsa
1 teaspoon ground cumin
1/2 teaspoon dried oregano leaves, crushed
1 1/2 cups cooked chicken, chopped
1 cup shredded cheddar cheese
2 green onions, chopped with some tops (about 1/4 cup)
6 (8 inch) flour tortillas
2 tablespoons margarine, melted
shredded cheddar cheese, for serving
chopped green onion, for serving
picante sauce, for serving

Preparation:

1
Mix chicken, picante sauce or salsa, cumin, oregano, cheese and onions.
2
Place about 1/4 cup of the chicken mixture in the center of each tortilla.
3
Fold opposite sides over filling.
4
Roll up from bottom and place seam-side down on a baking sheet.
5
Brush with melted margarine.
6
Bake at 400°F for 25 minutes or until golden.
7
Garnish with additional cheese and green onion and serve salsa on the side.