Healthy cooking tips, recipes, food facts and more from a Registered Dietitian!
Archive for November, 2007
National Diabetes Month
Nov 29th
Your blood pressure level may indicate your diabetes risk. A recent study done by researchers at Harvard found that women with high blood pressure (greater than 120/80) were three times more likely to develop type 2 diabetes than those whose blood pressure was in the normal range. The study controlled for other factors that may increase one’s risk of developing both diseases (such as obesity or inactivity).
If you’re concerned about your health and potential for developing diabetes, try to lower your blood pressure by exercising, reducing sodium intake, and eating healthy. Check out the American Diabetes Association website for more information.
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Loading ...Cranberry Cheesecake Bars
Nov 28th
2 cups plus 2 tablespoons all-purpose flour, divided
1 cup quick-cooking oats
3/4 cup packed brown sugar
1/2 cup butter, melted
1 package (8 ounces) fat-free cream cheese
1 can (14 ounces) fat-free sweetened condensed milk
4 egg whites
1 teaspoon vanilla extract
1 can (16 ounces) whole-berry cranberry sauce
2 tablespoons cornstarch
In a large bowl, combine 2 cups flour, oats, brown sugar and butter; mix until crumbly. Press 2-1/2 cups of the crumb mixture into a greased 13-in. x 9-in. x 2-in. baking dish. Bake at 350° for 10 minutes.
In a large mixing bowl, beat cream cheese until smooth. Beat in the milk, egg whites, vanilla and remaining flour. Spoon over prepared crust. In a small bowl, combine the cranberry sauce and cornstarch. Spoon over cream cheese mixture. Sprinkle with the remaining crumb mixture. Bake at 350° for 30-35 minutes or until the center is almost set. Cool on a wire rack before cutting.
Yield: 3 dozen.
Nutrition Facts (per 1/36 of making): 142 calories, 4 g fat (2 g saturated fat), 67 mg sodium, 24 g carbohydrate, 1 g fiber, 3 g protein.
To decrease calories, sugar, and fat even more: use light butter instead of regular butter, substitute Splenda Brown Sugar Blend for brown sugar (or use 1/2 splenda and 1/2 brown sugar)
Recipe from: Taste of Home Online
(1 votes, average: 5.00 out of 5) Loading ...Don’t Forget about Food Safety!
Nov 24th
Leftovers are for most of us a sign of delightful foods we can enjoy again. Make sure your Thanksgiving meal doesn’t make you and your loved ones sick!
Food Safety Tips for Thanksgiving:
- Turkey should be cooked to at least 170 degrees before being served.
- All foods meant to be chilled should be put into the refrigerator within 2 hours of sitting in the “Temperature Danger Zone” of 40-140 degrees. Don’t leave leftover sitting out for supper.
- When you reheat leftover foods, make sure you get them to at least 165 degrees before serving them again.
- After about 7-10 days, discard any leftovers that haven’t been enjoyed or frozen.
(2 votes, average: 5.00 out of 5) Loading ...Healthy Holiday Recipe Substitution Tip of the Week
Nov 23rd
Roasting
Instead of using high fat cooking methods (such as frying) to cook your meats, try using lower fat cooking methods such as roasting, baking, or grilling. Since I’m not very familiar with roasting techniques,
I checked around online and found this video podcast on the Food Network’s website explaining how to roast the perfect turkey. While some of you may have your turkey already cooked, if you have questions about how to make sure your main dish tastes great, check out this film.
I found another set of recommendations from the Splenda.com newsletter on how to slice your perfect turkey:
- Start with the proper tools: sturdy carving board, a sharpened knife, serving fork, and a warm platter.
- Let the bird rest for 15-20 minutes after removing from the oven, then remove stuffing (if the bird is stuffed) and set aside in a warm place.
- Remove the legs and thighs by pulling the legs gently outward and inserting the knife into the joints; repeat this same step to remove the wings.
- Slice the meat in a downward slant and place the slices on top of one another to keep them warm on the platter.
- Start with the proper tools: sturdy carving board, a sharpened knife, serving fork, and a warm platter.
- Let the bird rest for 15-20 minutes after removing from the oven, then remove stuffing (if the bird is stuffed) and set aside in a warm place.
- Remove the legs and thighs by pulling the legs gently outward and inserting the knife into the joints; repeat this same step to remove the wings.
- Slice the meat in a downward slant and place the slices on top of one another to keep them warm on the platter.
(1 votes, average: 5.00 out of 5) Loading ...National Diabetes Month
Nov 22nd
More people are diagnosed with diabetes in the winter than in any other month! Maybe it’s because our bodies consume hundreds, if not thousands of calories during special holiday meals on Thanksgiving and Christmas day.
When you’re dipping your Thanksgiving meal, keep in mind the impact high calorie foods can have on your health. Excess calories put a stress on your whole body, including your heart. So, watch your portion sizes, enjoy every bite, and think about it before going for a second dip of high calorie foods!
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