Healthy cooking tips, recipes, food facts and more from a Registered Dietitian!
Archive for July, 2008
Spiced Plum Bread
Jul 30th
If you have extra plums in your garden, try turning them into this delicious plum bread!
1 egg
1/2 cup honey
1/3 cup sugar
1/3 cup Splenda
1 teaspoon vanilla extract
2 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon ground cloves
1/4 teaspoon ground cinnamon
1 cup peeled and chopped plums
1 cup chopped walnuts
Preheat oven to 350 degrees. Lightly grease a 9×5-inch loaf pan.
In a large bowl, blend the egg, honey, sugar, and vanilla. Mix in the flour, baking soda, cloves, and cinnamon. Fold in the plums and walnuts.
Transfer the batter to the prepared loaf pan, and bake 50 to 60 minutes in the preheated oven, until a toothpick inserted in the center of the loaf comes out clean.
Yield: 1 loaf – Nutrition Info (per 1/15 loaf): 173 calories, 6 grams fat, 5 mg sodium, 29 grams carbohydrate, 15 grams sugar, 1 gram fiber, 3 grams protein
(1 votes, average: 5.00 out of 5)
Loading ...Blueberry Pie
Jul 24th
9″ deep dish pie shell, uncooked
3 cups blueberries
Place blueberries in pie shell. Mix the following and pour over berries in the pie shell:
1 cup sugar
1/3 cup all purpose flour
1/8 teaspoon salt
2 eggs
1/2 cup sour cream
Mix the following ingredients until crumbly and scatter over pie:
1/4 cup soft, not melted, butter
1/2 cup sugar
1/2 cup flour
Bake at 350 for 1 hour. Pie will drip some, so place foil or a pan beneath the pie as it is baking.
Recipe from: David & Anne Johnson, Virginia
(2 votes, average: 5.00 out of 5) Loading ...Creme of Zucchini Soup
Jul 24th
5 large or 6 medium zucchini
2 tablespoons chopped onions
1 can chicken broth (or: 2 cups water with 2 cubes chicken bullion granules)
Pinch Basil
Pinch Tarragon
1/4 cup half & half
Tabasco to taste
Peel zucchini; cut up and place in broth. Add a generous pinch of Basil & Tarragon. Simmer until soft
Blend in Blender, a little at a time. Add about 1/4 cup of Half & Half until the consistency is how you like it.
Correct seasoning, adding more Basil & Tabasco; if needed. Better if made ahead and re-heated. Also very Delicious when served COLD!!
Recipe from: David & Anne Johnson, Virginia
(1 votes, average: 5.00 out of 5) Loading ...Homemade Lemonade
Jul 23rd
The days’ keep getting hotter, and what better to help you stay cool than some delicious lemonade? Today I have a recipe for lemonade that is sure to keep you cool.
3/4 cup sugar
3/4 cup Splenda
1/2 cup boiling water
2 teaspoons grated lemon rind
1 1/2 cups fresh lemon juice
5 cups cold water
Garnishes: Lemon Slices & Mint Sprigs
Stir together sugar, Splenda, and boiling water until sugar and Splenda dissolve. Stir in lemon rind, lemon juice, and cold water. Chill overnight.
If needed, strain lemon rind out of lemonade before garnishing with lemon slices and mint sprigs.
Yield: 8 cups – Nutrition Info (per cup): 84 calories, 0 grams fat, 1 mg sodium, 23 grams carbohydrate, 20 grams sugar, 0 grams fiber, 0 grams protein
(2 votes, average: 5.00 out of 5) Loading ...Fiber-Rich Foods – Top Choices
Jul 19th
Most individuals in the US consume half or less of the amount of fiber recommended each day. Fiber can decrease your risk of colon and other cancers, aid in the prevention of diverticulitis/diverticulosis, decrease blood cholesterol levels, and increase satiety, which can assist weight loss efforts.
While more research is needed, fiber’s health benefits seem to reach outside the list above, to possibly aiding in the prevention of diabetes and cardiovascular disease as well.
Current daily fiber intake recommendations:
- Adults aged 50 and younger:
Men: 38 grams
Women: 25 grams
- Adults greater than 50 years:
Men: 30 grams
Women: 21 grams
- Average US adult’s fiber intake: 15 grams per day
Top Fiber-Rich Foods:
- Bran – oat bran, wheat bran, bran cereal
- Beans – all dried beans, lentils
- Berries – all kinds
- Whole grains – try oats, barley, rye, whole wheat flour, wild rice
- Sweet Peas – frozen green or split peas
- Greens – turnip, mustard, collard, spinach
- Nuts & Seeds – Almonds, pistachios, cashews, peanuts, sunflower seeds
- Squash – yellow crookneck squash, spaghetti squash, zucchini
- Brassica or Cruciferous Vegetables – broccoli, cauliflower, Brussels sprouts, red cabbage
- Potatoes – Russet, red, sweet
- Fruits – bananas, pears, oranges, apples, prunes, raisinns, dried fruits
- Exotic Fruits/Vegetables – jicama, starfruit, hearts of palm, guava, lotus root, avocado, edamame
- Fortified Foods – cereals, milks, beverages, granola bars made with extra fiber
Information Obtained from: Today’s Dietitian, July 2008
(1 votes, average: 5.00 out of 5) Loading ...
