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Week of
June 29
The
Versatile Potato
- Low fat
Scalloped Potatoes? Sure, just modify the ingredients. Scrape
four potatoes, then slice very thin. Slice an onion into thin
rings. Spray a 9" x 9" glass pan with Pam®. Layer
1/3 of the potato slices on the bottom. Top with 1/2 the onion
slices. Sprinkle with salt, pepper, and about 1 Tablespoon flour.
Repeat, then finish with the last 1/3 of the potato slices.
Pour about 1/2 C skim milk over the top. Top with 1/4 Cup Low
fat or nonfat cheddar cheese. Cover with foil and bake about
35-40 minutes at 375°. A terrific change of pace!
- Everyone
loves twice-baked potatoes, so try this low-fat version for
a change. Bake four potatoes until done (450° for about
50-60 minutes--test for tenderness with a fork). Let cool slightly
then slice in half lengthwise. Scrape out the pulp with a spoon,
leaving the skins intact. Mix the pulp with skim milk, salt
and pepper, and Butter Buds®. Scoop the pulp back into the
skins and broil about 1-2 minutes until the top is golden brown.
Variations: add nonfat or Low fat sour cream or cheddar cheese
to the mix.
- Baked Potato
Slices with Rosemary and Garlic. Slice four potatoes into medium-thin
wedges. In a mixing bowl, mix together 1 tablespoon olive oil
and 3 tablespoons water. Add 1 tablespoon rosemary, 1/2 teaspoon
paprika, 1/2 teaspoon garlic powder, Butter Buds®, salt
and pepper. Toss potatoes in mixture, then place in a single
layer on a baking sheet sprayed with Pam®. Bake 400°
for 40-45 minutes or until done. If desired, omit garlic powder,
and add 1-2 cloves minced fresh garlic. Like French Fries, only
better!
Week of
June 22
Enjoying
the Bounty of Summer Fruit
-
Combine strawberries and blueberries
with a scoop of low fat or fat-free cottage cheese for a filling,
yet light snack. Stir in some unsweetened applesauce for a tangy
flavor. The cottage cheese is loaded with protein and the combination
of berries and applesauce is delightful.
-
Sauté sliced peaches,
nectarine, apples and/or bananas in a nonstick skillet with
a drop of vanilla and a pinch of cinnamon and nutmeg for a change
of pace. Add a few drops of orange or pineapple juice for extra
flavor.
-
As soon as you get home from
your grocer's, wash your blueberries, strawberries or other
fruits and put them in a bowl in the refrigerator. Grab them
for a snack during the day, or sprinkle them on your cereal
in the morning. When you're hungry during the day, or busy in
the morning, you're much less likely to take the time to wash
and prepare them. So keep your fruits (and vegies) clean and
accessible.
-
Broil bananas halves after sprinkling
with cinnamon.
-
Tired of green salads for dinner?
Try a fruit salad for a change of pace. Cut up some honeydew
melon, cantaloupe and watermelon then throw in some grapes,
raisins and orange sections. Sprinkle with orange or lemon juice
for a refreshing change.
Week of
June 15
PoultryTips
For
balanced diet, you need some protein foods every day. Of course,
chicken is an excellent low fat choice.
- Fresh poultry
is a favorite choice of many people on cholesterol-lowering
diets.
- Since a
great deal of the fat in poultry is in the skin, removing the
skin greatly reduces the fat content.
- Select
chicken, cornish hens or turkey for your entree.
- Avoid goose,
duck and processed poultry products, which are high in saturated
fatty acids.
- Stay away
from self-basting turkeys, because commercial basting fats are
highly saturated. Even when the turkey is basted in broth, the
broth is usually high in sodium. It's much better to baste your
own turkey with an unsalted broth.
- Use chicken
or turkey breasts in recipes that call for veal steaks or cutlets.
The taste and texture will be different, but the flavors are
excellent.
Week of
June 8, 2008
Reducing
Salt in Your Diet
Salt is a traditional flavour enhancer, but research suggests
that a high salt diet could contribute to a range of disorders
including high blood pressure. Suggestions include:
- Don’t
automatically salt your food – taste it first.
- Add
a splash of olive oil or lemon juice close to the end of cooking
time or to cooked vegetables – it can enhance flavours
in the same way as salt.
- Choose
fresh or frozen vegetables, since canned and pickled vegetables
tend to be packaged with salt.
- Limit
your consumption of salty processed meats, such as salami, ham,
corned beef, bacon, smoked salmon, frankfurters and chicken
loaf.
- Choose
reduced salt bread and breakfast cereals. Breads and cereals
are a major source of salt in the diet.
Iodised salt is best. A major dietary source of iodine is plant
foods; however, there is emerging evidence that Australian soil
may be low in iodine and this results in plants that are low
in iodine. If you eat fish regularly (at least once a week),
the need for iodised salt is reduced.
- Avoid
salt-laden processed foods, such as flavoured instant pasta,
canned or dehydrated soup mixes, chips and salted nuts.
- Margarine
and butter contain a lot of salt but ‘no added salt’
varieties are available.
- Most
cheeses are very high in salt so limit your intake or choose
lower salt varieties.
- Reduce
your use of soy sauce, tomato sauce and processed sauces and
condiments (for example mayonnaise and salad dressings) because
they contain high levels of salt.
- Use
herbs, spices, vinegar or lemon juice to add extra zing to your
recipe and reduce the need for salt.
Herbs
-
Culinary herbs are leafy plants that add flavour and colour
to all types of meals; they are also rich in health-protective
phyto-oestrogens. In many cases, they can replace the flavour
of salt and oil. Remember:
- Herbs
are delicately flavoured, so add them to your cooking in the
last few minutes.
- Dried
herbs are more strongly flavoured than fresh. As a general rule,
one teaspoon of dried herbs equals four teaspoons of fresh.
- Apart
from boosting meat dishes, herbs can be added to soups, breads,
mustards, salad dressings, vinegars, desserts and drinks.
- Herbs
such as coriander, ginger, garlic, chilli and lemongrass are
especially complimentary in vegetable-based stir-fry recipes.
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