Foodtrip all day Long

sRecipe:

• Clams
• Rum balls
• lemon
• tomato
• pesto sauce

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ICT CONGRESS 2011 (Pangasinan Digital Life)

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Turkey Sandwich

Turkey sandwiches are great, but sometimes it's nice to have another way to use up leftover turkey. This quick and easy casserole dish is a great way to use up turkey leftovers on busy weeknights.

Prep Time: 05 minutes

Cook Time: 30 minutes

Total Time: 35 minutes

Ingredients:

• 1 package (10 ounces) frozen broccoli spears, cooked and drained
• 2 cups cooked turkey, cubed
• 1 can (10 1/2 ounces) reduced-sodium cream of mushroom soup
• 1/4 cup reduced calorie mayonnaise
• 1 1/2 teaspoons lemon juice

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foods

Bell Pepper Recipes

Wednesday October 12, 2011

Red, green or orange, brightly colored bell peppers add their own sweet flavor and crunchy texture to sauces, stir-fries, and many other Chinese/Asian dishes. Here is a selection of recipes featuring this member of the nightshade family of fruit and vegetables. Bell Pepper Recipes
_{Stir-fried Chicken With Bell Peppers photo © copyright by Rhonda Parkinson, licensed to About.com, Inc.}

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Curried Turkey Dinner

Tuesday October 11, 2011

This warming and easy to make casserole dish is a great way to use up turkey leftovers. This recipe for Curried Turkey comes from the National Turkey Federation and includes a nutritional breakdown.

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bang bang turkey

Bang Bang Turkey

Wednesday October 12, 2011

Bang Bang Turkey takes the spicy sauce in Szechuan Bang Bang Chicken and uses it in a turkey stir-fry. The recipe calls for turkey breast cutlets (also simply called turkey cutlets), but you can substitute regular turkey breast. Serve this turkey and vegetable dish over rice for a balanced and nutritious meal.

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chinese foods

Delicious Yangchow Fried Rice

Thursday October 13, 2011

This fried rice dish is made without any extra seasonings, allowing the natural flavor of the ingredients to come through. You'll also noticed that the egg is cooked in the individual grains of rice instead of being fried or scrambled separately. A reader gives this recipe for Yangchow Fried Rice 5 out of 5 stars, saying "As usual Rhonda's recipes always come out great." Thanks!
More Chinese Fried Rice Recipes

• Egg Fried Rice
• Fried Rice With Chinese Sausage
• Shrimp Fried Rice
• Vegetable Fried Rice

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TEA-Licious

Here is the List of Nutrients in GHS Rooibos Tea™ as compared to regular tea:

                   Nutritional Information per 8oz Cup in mg.

Ingredients:

Rooibos Tea

Regular Tea

Caffeine	0	40
Iron	0.0161	0
Magnesium	1.210	0
Potassium	2.370	35
Fluoride	0.085	0
Copper	0.024	0
Manganese	0.710	0
Zinc	0.128	0
Calcium	0.870	0
Sodium	3.420	+100
Vitamin C	7.500	0
Anti-oxidants	Very High	Low
Oxalic Acid	0	High
Tannin	Low	High
AHA - Alpha Hydroxy Acid	Yes	0

AHA—Alpha Hydroxy Acid for healthy skin plus a total of 37 natural anti-oxidents, flavonoids, minerals, vitamin C, and the powerful anti-oxidant Super Oxide Dismutase enzyme for anti-viral, anti-spasmodic and anti-allergic properties.

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CREAM CHEESE SPINACH STUFFED CHICKEN ROLLS RECIPE

CREAM CHEESE SPINACH STUFFED CHICKEN ROLLS

6 boneless skinless chicken breast halves 1 (8 oz.) pkg. cream cheese 1/2 c. cooked spinach, drained 1 sm. clove minced garlic 1/8 tsp. nutmeg Salt and pepper 1 lg. egg beaten with 1 tbsp. water 1/2 c. unseasoned dry bread crumbs 3 tbsp. melted butter Heat oven to 375 degrees. Flatten chicken between sheets of plastic wrap to 1/4 inch thickness. In large bowl, beat cream cheese, spinach, garlic, nutmeg, salt and pepper until combined. Spoon equal amounts of mixture across narrow end of each breast. Roll jelly roll style. Secure with toothpicks. Dip in egg, then roll in crumbs. Place in baking dish seam side down; drizzle with butter. Bake 30 minutes until golden.

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Nutrition for Women

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Eating well is one of the best ways you can take care of yourself and those who depend on you. What you eat makes a big difference in the way you look and feel. A healthy diet gives you energy to get through your busy day, supports your mood, helps you maintain your weight, and keeps you looking your best.
What you eat can also be a huge support as you go through different stages in your life. Your food choices can help reduce PMS, boost fertility, combat stress, make pregnancy easier, and ease the symptoms of menopause. Whatever your age, committing to a healthy diet will help you look and feel your best so that you stay on top of your commitments and enjoy life.

Good nutrition for women of all ages

Good nutrition starts with the basics: a well-rounded diet consisting of whole grains, fresh fruits and vegetables, healthy fats, and lean sources of protein. These kinds of foods provide women with plenty of energy, the means for lifelong weight control, and the key ingredients for looking and feeling great at any age.

Top diet and nutrition tips for women 

• Focus on whole, plant-based foods. Fill most of your plate with fruits and leafy green vegetables. Also include a variety of whole grains, beans, and legumes to give you filling fiber and keep you going throughout the day. Try to find minimally-processed or locally-grown foods whenever possible and make these foods the mainstay of your diet.
• Bone up on calcium. Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium to support your bone health. While dairy products are high in calcium, their animal fat and protein can accelerate bone loss. So also consider plant-based sources of calcium like beans, broccoli, kale, Brussels sprouts, and collard greens.
• Don’t eat too much protein. Protein is an essential part of any healthy diet, but eating too much animal-based protein—such as the levels recommended in many low-carb, high-protein diets—is particularly dangerous for women. Eating lots of protein causes calcium loss. Over time, this could lead to a decrease in bone density and osteoporosis.
• Make sure you get enough iron. Many women don’t get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation. Boost your intake by eating iron-rich foods such as lean red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.
• Cut back on alcohol and caffeine. Women who have more than two alcoholic drinks a day are at higher risk of osteoporosis. Caffeine consumption interferes with hormone levels and also increases the loss of calcium. Try to limit alcohol consumption to one glass a day and caffeine to one cup a day.

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Calcium and milk: The pros and cons

There is some debate in the nutrition world over the benefits of dairy products. Many nutritionists believe that consuming milk and dairy products will help prevent osteoporosis. On the other hand, some believe that eating a lot of dairy will do little to prevent bone loss and fractures and may actually contribute to other health problems.
One thing, however, is certain: milk and other dairy products contain a lot of calcium in a highly absorbable form. Dairy products are a quick and easy way to get calcium in your diet, one you may already be enjoying on a regular basis. But you should also be aware of the potential downsides.

• Dairy products are often high in saturated fat. A diet high in saturated fat increases the risk of heart disease. To limit your saturated fat intake, choose low-fat or non-fat versions of your favorite dairy foods. Switch out your 2% milk for 1%, and once you adjust to that, try skim milk. You can also find many reduced-fat cheeses, low-fat ice cream and frozen yogurt, and healthy butter substitutes. Some taste better than others, so shop around.
• Most milk contains high levels of estrogen. Some studies show a possible link between the natural estrogens found in milk and breast, prostate, and testicular cancer, which rely on sex hormones to grow. Part of the problem is modern dairy practices, where the cows are continuously pregnant and milked over 300 days per year. The more pregnant the cow, the higher the hormones in the milk. Despite being labeled “hormone-free” organic milk can still be high in natural hormones. To reduce your exposure, stick to skim milk. Because the hormones are found in the milk fat, skim milk has a much lower level.
• Many people are lactose intolerant, meaning they are unable to digest lactose, a sugar found in milk and milk products. Symptoms range from mild to severe, and include cramping, bloating, gas, and diarrhea. Beyond the discomfort it causes, lactose intolerance can also interfere with calcium absorption from dairy. Certain groups are much more likely to have lactose intolerance: 90 percent of Asians, 70 percent of blacks and Native Americans, and 50 percent of Hispanics are lactose intolerant, compared to about 15 percent of Caucasians.

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Calcium and Your Bones

Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, among many other important functions. Because calcium has so many important jobs, it’s important to get enough of it in your diet.
The amount of calcium you need depends on a number of different factors, including your age. But no matter who you are, one thing’s true for everyone: you and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.

Calcium can seem confusing. How much should you get? Where should you get it? And what’s the deal with vitamin D, magnesium, and vitamin K? But once you understand the basics, it’s not that hard to include it in your diet and get the calcium you need.
Calcium is the most abundant mineral in the body, one that plays many vital roles. Your body uses it to build healthy bones and teeth, keep them strong as you age, send messages through the nervous system, help your blood clot, and regulate the heart’s rhythm, among other things.
Your body gets the calcium it needs in one of two ways. The first and best way is through the foods you eat or the supplements you take. However, if you’re not consuming enough calcium, your body will get it in a different way, pulling it from your bones where it’s stored. That’s why diet is key.

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Eating well on the cheap tip #5: Dessert can be affordable, healthy, and delicious

Cutting out sugary junk food does not mean that you have to cut out all desserts. We all enjoy sweet treats, so it is important to know how to include scrumptious, healthy, and affordable desserts in your menu. However, reducing the amount of sugar in the food we consume is one of the major challenges to creating a healthy diet.  Avoid processed desserts packed with sugar, such as cakes, cookies, pastries, and muffins, and instead find ways to shift your thinking about what dessert can be. For example, fresh fruit can make a sweet, healthy, and  inexpensive dessert.

• Popsicles: Freeze your own 100% fruit juice popsicles. If you don't have a Popsicle tray you can use an ice-cube tray and freeze with small plastic spoons as handles.
• Home baked items: For healthier baked goods it is much more affordable to make your own. It's also a great way to spend time with family or friends. Oatmeal cookies with rolled oats (whole grains!) are a good example of a healthier baked option. In addition you can always reduce the amount of sugar recipes call for – many taste just as good with less sugar.
• Yogurt: Buy a large container of plain yogurt and you can make each serving unique by adding a little sweetener such as honey and cut up pieces of fresh in season fruit. Making your own frozen yogurt is fun, too!
• Frozen treats: There are many delicious frozen treats such as fruit, yogurt, and smoothies. Try freezing grapes, bananas (cut into pieces before freezing), peaches (cut into pieces before freezing), or berries. For an amazing dessert pour a little dark chocolate sauce over the frozen fruit. Yummy!
• Chocolate: Many of us have chocolate cravings. Dark chocolate is actually quite high in anti-oxidants so enjoy the occasional square of dark chocolate (70% or higher is best) as a wonderful treat.

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4 Tips inEating well on the cheap tips

The conventional grocery store is not the only place to buy food. Many options are available that you may not be aware of. Some of these "new" venues may offer a significantly cheaper way to purchase food. Search out these types of stores and markets in your area and compare prices. It can save you a lot of money.

• Discount stores: Warehouse or club stores like Costco and Sam's offer great bargains. Just be sure to only purchase what you will use. Seasonal produce is often cheaper at these stores, as are foods such as boneless, skinless chicken breast and reduced fat cheese. Due to the very large portions you will need to carefully plan how you will use all of the food. It is helpful to freeze in smaller, more manageable packages.
• Search out Farmers' Markets: Many cities, as well as small towns, host weekly Farmers' Markets. Local farmers bring their wares to specific locations, typically open-air street markets, and sell fresh food directly to you, often for less than you'd pay in the grocery store or supermarket. If you go towards the end of the market, some venders may sell their remaining perishable items at a discount. Bonus: you are supporting your local economy, the environment, and it's a great opportunity to socialize and get to know like-minded people in your neighborhood who might want to join a CSA (community supported agriculture) group or start a buying club with you.
• Ethnic markets and corner stores are worth looking into. Many of them feature an impressive, affordable selection of fruits and vegetables, as well as some other products.
• Purchase generic/store brands: When you shop at conventional grocery stores, compare the unit prices on items. Often the store brand or the generic brand will be cheaper than the name brand for the same quality. Also, join the savings clubs to save some additional money.

Eating well on the cheap tip #2: Find cheaper protein options

There are a number of ways to stretch your food dollars, such as always comparing prices to find the best deal and clipping coupons for healthy foods you like and would buy anyway. Two of most effective ways to save money on food are buying in bulk and learning how to purchase protein in the most affordable way.

Protein: how to save money and have high quality protein in your diet

Protein is a vital part of a healthy diet. Whether it is from meat or vegetarian sources, our body relies on protein for many of its functions. As we know, meat can be quite expensive. But, most of us in the U.S. consume more animal protein than we need, so with a few adjustments we can save money AND have plenty of protein in our diet.

• Purchase less expensive cuts of meat and practice portion control. Not only do you save money on the cut of meat, but you can also stretch the meat for more meals when you make tasty things such as casseroles, sauces, soups, stews, and stir-fries. It is easy to add extra vegetables, beans and whole grains to create delicious, hearty, and filling meals. You also get plenty of protein and save money.
• Experiment with vegetarian sources of protein. Veggie proteins, such as beans, are quite inexpensive, highly nutritious, easy to prepare, and taste great. Stock up on dried and/or canned beans and lentils. You'll not only save money, but calories too! Other great sources of less expensive high quality protein are nuts and seeds, as well as eggs. Try going meatless once a week: i.e. "Meatless Mondays."
• Canned fish and chicken are a great option for things like sandwiches, enchiladas, casseroles, and salads. These items last for a long time on the shelf so can be bought ahead. They are great to have on hand for great tasting, quick, easy, and healthy meals.

Eating well on the cheap tip #3: Buy in bulk

Doing things in bulk saves time and money. Buying in bulk is almost always cheaper. There are many items that can be bought in bulk - grains, dairy products, and meat, for example. You can freeze perishable items, such as meat, milk, and bread, in smaller portions to use, as they are needed. It is always a good idea to buy non-perishable items, such as dried beans, grains, and canned foods, in bulk.

• Shop for produce in season and buy by the bag. When produce is in season it is at its cheapest, as well as its best flavor and nutritional value. It's cheaper to purchase produce by the bag, not by the piece, and will fill more lunch bags and cover more meals. Some easy examples: apples, oranges, grapefruit, potatoes, and onions.
• Check the freezer aisle. Look for the largest packages of vegetables in the frozen foods section. These are great for stir-fries and soups. Frozen and fresh veggies are equally nutritious, still taste good, and often the largest frozen bags will be cheaper.
• Ethnic markets and corner stores are worth looking into. Many of them feature an impressive, affordable selection of fruits and vegetables, as well as some other products.
• Buy all your grains in bulk (including cereals) and store them in airtight containers. Examples are whole grain brown rice, millet, barley and rolled oats. Brown Rice can be a little more expensive than white rice, but the higher nutritional value is well worth it. Whole grains are an excellent source of nutrients, including protein!
• Bulk protein comes in many forms. Meat is often sold in larger packages/portions at a lower price. Split packages up into meal size portions and freeze for later use. Tip: buy a whole chicken & have the butcher cut it up for you. Dried legumes (beans) and peas can easily be bought in bulk packages or bulk bins at grocery stores. Canned beans can be bought in flats at warehouse stores. Also look for two for one specials on dairy, which you can keep good by freezing.

Eating well on the cheap tip #4: Stretch your dollar when you cook

Preparing large portions of food to use over multiple meals saves time and energy. When cooking, it's also important to think about how to incorporate leftovers into new meals. Finally presentation has a big effect on the appeal of a meal, so a little effort put in, makes a huge difference.

Save money by cooking in bulk

It's ideal to pick one or two days a week to cook something that can be used for multiple days and meals. Some easy ideas for cooking in bulk:

• Cook once and eat multiple times. Cook a large meal at the beginning of the week. It is easy to double a recipe so that you have extra to use later in the week for quick lunches or dinners when you don't feel like cooking. You can also freeze half for another day. Add a green salad or other side dish and you have a delicious easy meal.
• One-pot dishes, such as soups, stews, or casseroles, are especially good because they generally save preparation time, money, and dishwashing. Plus they make great leftovers. You can even cook one pot of oatmeal and heat up a serving size each morning. Rolled or steel cut oats are nutritious, very inexpensive and you can add anything you like such as seasonal fresh fruit and nuts or seeds to create a wonderful breakfast. This is also much cheaper and more nutritious than dry cereal or the flavored packets of instant oatmeal, which are usually packed with sugar.

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Purchasing the healthiest food possible

When eating on the cheap it is still important to think about the quality/purity of the food you purchase. How foods are grown or raised has an impact on their quality and also impact your health. Organically grown food reduces the potential health and environmental hazards posed by pesticides, GMOs, irradiation and additives. An investment in your food now, could save you money on health bills later.
Here are a few ways to stretch your money when purchasing high quality, organic foods:

• Buy the highest quality possible for the foods you eat the most. This way you reduce your exposure to things such as pesticides, herbicides, and antibiotics, while increasing the nutritional value of your food. Organic foods have higher levels of antioxidants and various vitamins and minerals such as: vitamin C, calcium, magnesium, and iron.
• Use excess food money to buy higher quality food. If possible, focus on purchasing organic/grass-fed/free-range sources of meat and dairy, because of the possible higher concentration of antibiotics and hormones that could be passed on to you.
• Educate yourself. When you know which produce has the most chemical residue (and which has the least) you can choose to buy certain things organic or from local farmers who do not use chemicals, and others conventionally grown.

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Eating Well on the Cheap

SAVING MONEY ON HEALTHY FOOD

Most of us are trying to save money any way we can right now. As living on a budget becomes more important, it is helpful to look at how to stretch your food dollars and still eat a healthy diet. Fortunately, there are many creative ways to do this.
It takes a little knowledge, time, and planning, but it is possible to enjoy healthy food on the cheap. Overall, the more you focus on purchasing local, unprocessed food and preparing meals at home, the healthier it is and the more money you will save.

You can save money and still enjoy healthy, delicious food

Making smart choices saves money. Evaluate how you spend your money on food. What unnecessary items do you purchase? Do you eat out often? The first way to save money on food is to limit or cut out unnecessary food spending. Some specific ways to do this:

• Cut the junk: Evaluate how much money you are spending on items such as soda (regular or diet), cookies, crackers, prepackaged meals, processed foods, etc. Limit or completely cut out these unhealthy foods. Your wallet and your body will thank you.
• Eat out less: Even just reducing your meals out by 1 or 2 times per week can save you about $15 - $25 per week. This is an easy way to save money and even have some extra to spend on higher quality foods.
• Stick to your grocery list: The more prepared you are when you get to the store the less impulse purchases you will make. So write out a grocery list and stick to it!
• Shop the perimeter of the store first: This way you will fill your cart with healthy whole foods like fresh produce and meat, leaving less room for the "junk food fillers" and thus saving money.
• Cook large portions ahead: It saves time to cook once and eat multiple times. One idea is to make a big pot of soup at the beginning of the week or whenever you go food shopping. When you don't feel like cooking, help yourself to a hearty bowlful along with a green salad. This makes a nutritious but inexpensive lunch or dinner anytime.
• Beware of hidden sugars: Many packaged or processed foods contain high levels of hidden sugar. They may be easy to prepare and fill your family up for cheap, but too much sugar causes rapid swings in energy and blood sugar, and can contribute to many serious health problems. Hidden sugar may be listed as corn syrup, molasses, brown rice syrup, cane juice, fructose, dextrose, or maltose. Avoid foods such as instant mashed potatoes, white bread, canned soups and vegetables, refined pasta, and sugary cereals. Satisfy your sweet tooth with naturally sweet food such as fruit, peppers, and sweet potatoes.

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Learning to make healthier choices at fast food restaurants

Learning to make healthier choices at fast food restaurants

Making healthier choices at fast food restaurants is easier if you prepare ahead by checking guides that show you the nutritional content of meal choices at your favorite restaurants. Free downloadable guides help you evaluate your options. If you have a special dietary concern, such as diabetes, heart health or weight loss, the websites of national non-profits provide useful advice. You can also choose to patronize restaurants that focus on natural, high quality food.
If you don’t prepare ahead of time, common sense guidelines help to make your meal healthier. For example, a seemingly healthy salad can be a diet minefield when smothered in high-fat dressing and fried toppings, so choose a salad with fresh veggies, grilled toppings and a lighter dressing. Portion control is also important, as many fast food restaurants serve enough food for several meals in the guise of a single serving.

Tips for making healthy choices at fast food restaurants

• Make careful menu selections – pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce are usually high in calories, unhealthy fats or sodium. Order items with more vegetables and choose leaner meats.
• Drink water with your meal. Soda is a huge source of hidden calories. One 32-oz Big Gulp with regular cola packs about 425 calories, so one Big Gulp can quickly gulp up a big portion of your daily calorie intake. Try adding a little lemon to your water or ordering unsweetened iced tea.
• “Undress” your food. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.
• Special order. Many menu items would be healthy if it weren't for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for olive oil and vinegar for your salads or order the dressing "on the side" and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.
• Eat mindfully. Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for our bodies to register that we have eaten. Mindful eating relaxes you, so you digest better, and makes you feel more satisfied.

Tips for what to AVOID at fast food restaurants

• Supersized portions. An average fast food meal can run to 1000 calories or more, so choose a smaller portion size, order a side salad instead of fries, and don't supersize anything. At a typical restaurant, a single serving provides enough for two meals. Take half home or divide the portion with a dining partner.
• Salt. Fast food restaurant food tends to be very high in sodium, a major contributor to high blood pressure. Don’t add insult to injury by adding more salt.
• Bacon. It’s always tempting to add bacon to sandwiches and salads for extra flavor, but bacon has very few nutrients and is high in fat and calories. Instead, try ordering extra pickles, onions, lettuce, tomatoes or mustard to add flavor without the fat. 
• Buffets – even seemingly healthy ones like salad bars. You'll likely overeat to get your money's worth. If you do choose buffet dining, opt for fresh fruits, salads with olive oil & vinegar or low-fat dressings, broiled entrees and steamed vegetables. Resist the temptation to go for seconds, or wait at least 20 minutes after eating to make sure you're really still hungry before going back for more.

Watch your fast food sodium intake

High salt/sodium intake is a major contributor to cardiovascular disease. The American Heart Association recommends that adults stay under 1500 mg of sodium per day, and never take in more than 2,300 mg a day. A study by the New York City Health Department surveyed 6,580 meals bought at fast-food restaurant chains and found that:

• About 57% of the meals exceeded the 1,500-mg daily sodium level.
• Fried chicken outlets including KFC and Popeye's were the worst offenders, with 83% of meals exceeding 1500 mg of sodium and 55% of the meals surpassing 2,300 mg of sodium.
• At only one of the 11 chains included in the study, Au Bon Pain, did more than 7% of meals contain less than 600 mg, the FDA’s "healthy" sodium level for meals. But even there, 46% of meals had 1,500 mg or more of sodium.
• Even those eating lower calorie meals were likely to exceed their daily sodium limit within a single meal.

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When is it healthy to eat fast food?

When is it healthy to eat fast food?

The short answer is: rarely. Typically, fast food is low in nutrition and high in trans fat, saturated fat, sodium, and calories. Some examples:

• One sack of hash bites or potato snackers from White Castle , for example, contains 10 grams of very unhealthy trans fat. The American Heart Association recommends we consume less than 2 grams of trans fat per day. So in one side order, you’ve just eaten more than five days’ worth of heart-busting trans fat!
• A single meal of a Double Whopper with cheese, a medium order of fries, and an apple pie from Burger King contains more saturated fat than the American Heart Association recommends we consume in two days.

Moderation becomes the key. It’s OK to indulge a craving for French fries every now and then, but to stay healthy you can’t make it a regular habit. Finding a healthy, well-balanced meal in most fast food restaurants can be a challenge, but there are always choices you can make that are healthier than others.

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Healthy Fast Food

Tips for Making Healthier Fast Food Choices

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Fast food is cheap, convenient, filling, and to many of us it tastes good.  If you are eating out, a fast food restaurant is often the cheapest option, but unfortunately not a healthy one.  Eating just one fast food meal can pack enough calories, sodium and fat for an entire day or more. Eating fast food on a regular basis can lead to a host of different health problems, both physical and psychological.
Still, in a bad economy the quick-and-cheap temptation can often be hard to resist. As an informed customer, though, you can make healthier choices and still enjoy the price and convenience of fast food restaurants.

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Orange Bran Flax Muffins

Ingredients:
       1 ½ cups oat bran                                                          2 oranges (washed, quartered, seeded)
       1 cup all-purpose flour                                                  1 cup brown sugar
       1 cup flaxseed (measure before grinding)                1 cup buttermilk
       1 cup natural bran                                                          ½ cup canola oil
       1 Tbsp baking powder                                                  2 eggs
       ½ tsp salt                                                                         1 tsp baking soda
       1 ½ raisins (white or milk chocolate chips can be substituted for chocolate lovers)
Cooking Instructions:
1. In a large bowl, combine oat bran, flour, flaxseed, bran, baking powder and salt.  Set aside.
2. In a blender or food processor, combine oranges, brown sugar, buttermilk, oil, eggs and baking soda.
3. Blend well.
4. Pour orange mixture into dry ingredients.  Mix until well blended.
5. Stir in raisins (or chocolate chips)
6. Fill paper lined muffin tins almost to the top.
7. Bake at 375 degrees for 18-20 minutes or until wooden pick inserted in center of muffin comes out clean.

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Fruit Punches Sparkle with Health Protection

Punches can be a chance to get creative. Mix up a warming drink, like hot apple cider diluted with an equal amount of ginger-flavored tea and spiced cinnamon for "wassail," a word derived from the Norse phrase, "Be in good health."
If making a cold punch, unsweetened frozen and thawed fruits, like strawberries, blueberries, raspberries and cherries are usually packaged with some juice and can be pureed in a blender to use as punch ingredients. Dilute them with other club soda and 100% juice.
The following recipes use just a few nutritious, low-sugar ingredients to make delicious drinks guests may like even more than the usual bar fare.

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Pomegranate-Apricot Sparkler

Tangy pomegranate juice is full of phytochemicals and makes a perfect base for a dazzling holiday punch.
1 1/2 cups cold pomegranate juice
1 1/2 cups apricot nectar
1 cup cold seltzer, lime-flavored if desired
Ice
1 fresh lime, quartered or kiwi fruit, peeled and sliced (optional)
In large pitcher, combine first 3 ingredients. Pour into ice-filled glasses. Garnish each glass with lime or kiwi wedge, if desired.
Makes 4 servings.
Per serving: 105 calories, 0 g total fat (0 g saturated fat), 27 g carbohydrates, <1 g protein, <1 g dietary fiber, 14 mg sodium.

Holiday Citrus Punch

This refreshing punch looks pretty on the table and is loaded with Vitamin C.
4 cups orange juice
2 cups 100% cranberry juice
4 cups sparkling water or club soda
1 orange, sliced horizontally into 1/4-inch slices
1 lime, sliced horizontally into 1/4-inch slices In large punch bowl, combine juices and sparkling water or soda. Float orange and lime slices on top and serve.
Makes 20 servings (1/2 cup each).
Per serving: 33 calories, 0 g total fat (0 g saturated fat), 8 g carbohydrates, <1 g protein, 0 g dietary fiber, 1 mg sodium.

Sparkling Grape Party Punch

This punch provides the phytochemical resveratrol from grapes as an alternative to red wine.
1 bottle (46 oz.) 100% grape juice
1 bottle (25 oz.) sparkling apple-grape juice
4-6 cups sparkling spring water
1-1 1/2 cups 100% orange juice
2-4 Tbsp. freshly squeezed lemon juice
4 thin lemon slices
4 thin orange slices
2 cups frozen grapes
Make sure all beverages are cold. Pour grape juice, sparkling apple grape juice, sparkling spring water, orange juice and lemon juice into large punch bowl. Add ice, if desired.  Top with lemon slices, orange slices and grapes.

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Gluten Free Pumpkin Muffins with Buckwheat

 

Enjoy the rich taste of pumpkin in a muffin that is loaded with nutritional benefits. It combines the wonderful consistency of buckwheat with ground flaxseed and brown-rice flour – all of which are naturally gluten free. Or, if gluten is not an issue, you can substitute whole-wheat pastry flour for the brown rice flour. Either way the result is a unique treat that will add healthy breakfast or anytime snack to the season.
Buckwheat, which unlike most other grains is a not a grass but a plant crop, has a rich, nutty flavor. It is believed that this ancient crop was first cultivated in China around 1000 AD and reached England in the 1400s. It blends well with brown rice flour, which is ground from un-hulled rice kernels. The results are both hearty flavor and texture with a good amount of fiber. The ground flax adds more fiber and also contains beneficial omega-3 fatty acids.
Of course the overriding flavor is derived from the pumpkin. Its name originates from the Greek word pepon, which not surprisingly means “large melon.” The French pronounced it pompon. Shakespeare referred to it as pumpion and the American colonists called it pumpkin. No matter, its taste is the very essence of late autumn and winter flavor.
Moist, with a hint of cinnamon and orange, these muffins provide a mouth watering treat that is sure to please. Best of all, they are low fat, high fiber and packed with vitamin A.

Pumpkin Muffins with Buckwheat

• Nonstick cooking spray
• 1 cup buckwheat flour
• 3/4 cup brown rice flour (whole-wheat pastry flour may be substituted if gluten free is not desired)
• 3 Tbsp. ground flaxseed
• 1/2 cup sugar
• 1 1/2 tsp. baking powder
• 1/2 tsp. baking soda
• 1 1/4 tsp. cinnamon
• 1/4 tsp. ground ginger (optional)
• 1/2 tsp. salt
• 2 eggs, slightly beaten
• 1 cup canned pumpkin
• 1/2 cup non-fat milk
• 2 Tbsp. canola oil
• 3/4 tsp. orange peel, finely shredded
• 1/4 cup orange juice (with or without pulp)
• 1/2 cup raisins (optional)

Preheat oven to 400 degrees.
Coat 12, 2 1/2 -inch muffin cups with nonstick cooking spray and set aside. In medium bowl combine dry ingredients. Form a well in center of flour mixture and set aside.
In separate bowl combine eggs, pumpkin, milk, oil, orange peel and juice, beating gently. Add this mixture and raisins, if using, to the flour mixture. Stir gently until moistened – the batter should be a bit lumpy.
Spoon batter evenly into muffin molds.
Bake until muffins are light brown, about 15 to 20 minutes. Place muffin pan on wire rack to cool about 5 minutes.
Carefully remove muffins from molds and serve warm.
Makes 12 servings.
Per serving: 140 calories, 4.5 g total fat (<1 g saturated fat), 22 g carbohydrate,
4 g protein, 3 g dietary fiber, 240 mg sodium.

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Healthy choices at fast food restaurants

Healthy choices at fast food restaurants

Sometimes it’s difficult for kids to avoid eating at fast food restaurants. While finding a healthy, well-balanced meal in many big chains can be a challenge, there are always choices that are healthier than others.

See Healthy Fast Food for tips on how to make healthier fast food choices.

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Dietary guidelines for school age children

Vegetables	3-5 servings per day. A serving might be one cup of raw leafy vegetables, 3/4 cup of vegetable juice, or 1/2 cup of other vegetables, raw or cooked.
Fruits	2-4 servings per day. A serving may consist of 1/2 cup of sliced fruit, 3/4 cup of fruit juice, or a medium-size whole fruit, such as an apple, banana or pear.
Whole Grains	6-11 servings per day. Each serving should equal one slice of bread, 1/2 cup of rice or 1 ounce of cereal.
Protein	2-3 servings of 2-3 ounces of cooked lean meat, poultry, or fish per day. A serving in this group may also consist of 1/2 cup of cooked dry beans, one egg, or 2 tablespoons of peanut butter for each ounce of lean meat.
Dairy products	2-3 servings (cups) per day of low-fat milk or yogurt, or natural cheese (1.5 ounces=one serving).
Zinc	Studies indicate that zinc may improve memory and school performance, especially in boys. Good sources of zinc are oysters, beef, pork, liver, dried beans and peas, whole grains, fortified cereals, nuts, milk, cocoa, and poultry.

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