You won’t need sugar with your tea if you drink jasmine tea or any of the lighter-bodied varieties, like Formosa Oolong, which have their own natural sweetness. They are fine for sugarless iced tea, too.
Reply
Monthly Archives: March 2015
TIPS FOR REDUCING FAT AND CHOLESTEROL IN YOUR DIET
WHETHER YOU WANT TO LOSE WEIGHT, LOWER YOUR CHOLESTEROL, OR JUST BE HEALTH, LIMITING THE FAT AND CHOLESTEROL IN YOUR DIET IS IMPORTANT. THE FOLLOWING TIPS ARE RECOMMENDED FOR THE ENTIRE FAMILY. KEEP IN MIND THAT CHILDREN CAN DEVELOP HEALTHY EATING HABITS IF THE EXAMPLE IS PROVIDED IN THE HOME.
Choose lean cuts of meat, fish and poultry. Trim off all visible fat. Animal fat is saturated fat and should be limited.
Avoid deep-fried foods or, at least limit how often you have them.
Cook by baking, broiling, poaching, steaming, or microwaving.
Avoid frying or sautéing in oil or other fats. Instead, use a non-stick spray coating or a broth.
Eat seafood three times a week. Try more tuna fish and salmon salad sandwiches for lunch.
Limit red meats to three times a week. Serve smaller portions (3-4 ounces).
Increase the use of poultry, without the skin. Chicken parts can be skinned and then breaded and baked. This is a good low-fat substitute for fried chicken.
Use egg substitutes or egg whites. Limit egg yolks to three per week.
Switch to skim or 1% milk.
Try salad dressings that are labeled nonfat or reduced calorie.
Use low-fat or nonfat mayonnaise.
Enjoy nonfat yogurts.
Use tuna packed in water.
Use more dried beans and dried peas in place of meat.
Limit all cheeses, especially those that are not low in fat. Look for cheeses with less than 6 grams of fat per ounce. Five grams of fat is equal to one tsp of fat.
Replace butter and stick margarine with soft tub-style margarines made with canola, safflower, soybean, sunflower, or corn oil. Look for “liquid” oil as the first ingredient.
Avoid animal fats such as lard and bacon grease.
Limit foods with hydrogenated or partially hydrogenated oils. Hydrogenation is a chemical process that turns unsaturated liquid oils into saturated solids.
Increase the use of foods that are low in saturated fats such as fruits, veggies, and grains.
Use canola oil or olive oil.
Limit high fat meats such as hot dogs, salami, bologna, bacon, and sausage.
Refrigerate soups and stews. The fat will harden and can easily be removed. This also works well with canned soups (except condensed cream soups).
Instead of adding margarine to veggies, add Molly McButter or salt-free seasonings. For baked potatoes add 1 tbs of milk for moisture before sprinkling with Molly McButter.
Replace sour cream with nonfat yogurt. If you don’t like the flavor, use light sour cream but limit the amount used as it still contains fat.
Use fruit ices and nonfat sherbets to replace ice cream.
Read labels and avoid products that contain coconut oil, palm oil, and cocoa butter. These are saturated fats.
Look for grams of fat on the label and choose those foods with less than 30% of the total calories from fat. To do this:
– Find the grams of fat per serving and multiply by 9 to get the total calories from fat. There are 9 calories per gram of fat.
– Find the calories per serving.
– Divide the total calories from fat by the total calories per serving.
– The answer is the percent of calories from fat.
– EXAMPLE: If one serving is 200 calories and has 5 gram of fat: 5 grams of fat x 9 calories per gram = 45 calories from fat. 45 calories from fat + 200 total calories = 23% calories from fat
– By choosing foods with less than 30% of their total calories from fat, you are closer to your goal of having your total fat intake less than 30% of your total calories. Note that the percent of fat listed on foods may be weight and not a percent of the total calories. This is usually the case with raw meats, milk, and ice cream.
Limit your total fat intake to no more than 30% of your total daily calories with saturated fat being no more than 10% of this. This may be difficult to figure on your own but can easily be done with the help of a registered dietician. The following may be helpful:
– 30% of 1200 calories = 40 grams; 20% = 27 grams
– 30% of 1500 calories = 50 grams; 20% = 33 grams
– 30% of 1800 calories = 60 grams; 20% = 40 grams
– 30% of 2000 calories = 67 grams; 20% = 44 grams
– 30% of 2500 calories = 83 grams; 20% = 56 grams
Share this:
HOMESTYLE CHICKEN POT PIE
2 tbs butter OR margarine, divided
1 lb boneless skinless chicken breasts, cut into 1″ pieces
1/2 tsp salt
1/2 tsp dried thyme leaves
1/4 tsp black pepper
1 (16 oz) pkg frozen mixed veggies, such as potatoes, peas and carrots, thawed and drained (or any other combo you prefer)
1 can cream of chicken OR cream of mushroom soup, undiluted
1/3 c dry white wine OR milk
1 refrigerated pie crust (1/2 of a 15 oz pkg), at room temperature
preheat oven to 425 degrees. melt 1 tbs butter in medium broiler-proof skillet over medium-high heat. add chicken; sprinkle with salt, thyme and pepper. cook 1 minute, stirring frequently.
reduce heat to medium-low. stir in veggies, soup and wine (or milk); simmer 5 minutes.
while soup mixture is simmering, unwrap the pie crust. using a small cookie cutter, make 4 decorative cut-outs from pastry to allow steam to escape.
remove chicken mixture from heat; top with pie crust. melt remaining tbs butter. brush pie crust with 2 tsp melted butter. arrange cut-outs attractively over crust, if desired. brush cut-outs with remaining 1 tsp melted butter. bake 12 minutes. turn oven to broil; broil 4 to 5 inches from heat source 2 minutes or until crust is golden brown and chicken mixture is bubbly.
makes 4-5 servings
Share this:
RASPBERRY & POPPY SEED DRESSING
combine the following ingredients in a blender and mix well.
2 cups mayonnaise
1/3 cup half-n-half
2 tbs poppy seeds
2/3 c sugar
1/2 c raspberry vinegar
3 tbs raspberry jam
keep in the refrigerator for 1 week.
serves about 8
Share this:
Hippocrates recommended that women eat carrot seeds to prevent pregnancy.
Share this:
ITALIAN BAKED PORK CHOPS
1 tbs Dijon mustard
1 tbs extra-virgin olive oil
1/2 tsp Italian seasoning
4 pork center loin chops (6 oz each)
salt and pepper
1/2 c shredded parmesan cheese
preheat oven to 400 degrees. line baking sheet with parchment paper. set aside.
in a small bowl, whisk together mustard, oil, and Italian seasoning. season the pork chops with salt and pepper, then brush both sides of the chops with the mustard mixture. press parmesan into both sides of chops.
place chops on prepared baking sheet. bake about 10 minutes or until just cooked through.
MAKES 4 SERVINGS
Share this:
BORDELAISE SAUCE
1 c butter, divided
2 tbs chopped shallots
3/4 c burgundy wine
4 fresh mushroom stems, cut up
2 tbs chopped parsley
4 peppercorns
1 sprig fresh thyme OR 1/8 tsp dried thyme leaves
1/2 stem fresh tarragon OR 1/8 tsp dried tarragon leaves
1 bay leaf
3 tbs flour
1 1/2 c beef stock
salt and freshly ground pepper to taste
heat 1/2 cup butter in a skillet and saute shallots for 2 minutes. add burgundy, mushrooms, parsley, peppercorns, thyme, tarragon and bay leaf. simmer until reduced by half. set aside.
heat remaining butter in a saucepan. add flour and cook and stir until lightly browned. add beef stock and bring to a boil, stirring with a whisk. let simmer, covered, for about 2 hours. if necessary, reheat wine mixture and strain liquid into beef stock. mix well. taste and add salt and pepper as needed.
YIELD; 2 1/2 cups
Share this:
BLACK FOREST CAKE
CAKE:
5 eggs
3 egg yolks
2/3 c sugar
3/4 c cake flour, sifted
6 tbs unsweetened cocoa
1/4 tsp baking powder
1/4 tsp baking soda
1 1/2 tsp vanilla
1/3 cup water
1/2 cup sugar
3 tbs cherry liqueur (kirsch)
combine eggs, egg yolks and 2/3 cup sugar. beat until thick and light. sift together flour, cocoa, baking powder and baking soda. gradually fold flour mixture into egg mixture. fold in vanilla. pour batter into three 8″ round cake pans which are lined with a greased circle of waxed paper. bake at 350 degrees for 18-20 minutes until top springs back when pressed lightly with finger. cool on rack for 10 minutes.
to make syrup bring 1/3 cup water and 1/2 cup sugar to a boil. add kirsch. cool.
FILLING AND FROSTING:
1 1/4 c cherry pie filling
3 tbs cherry liqueur (kirsch)
1 pint heavy cream, whipped
12 oz shaved semi-sweet chocolate
put one cake layer on a flat plate. spoon cooled syrup onto layer. spread layer with cherry pie filling which has been mixed with kirsch. add a second layer and spread with whipped cream. top with final layer. frost cake all over with remaining whipped cream and sprinkle all over with shaved chocolate. if desired, decorate cake with remaining cherries from cherry pie filling or maraschino cherries. refrigerate cake.
Share this:
POTATO DUMPLINGS
1 tbs butter OR bacon fat
1/4 c diced onion
2 lg baking potatoes, scrubbed and steamed
3/4 tsp salt
1/8 tsp white pepper
2 tbs flour
2 egg yolks, beaten
1/8 tsp nutmeg
2 tbs chopped fresh parsley
1 gallon water
heat butter or bacon fat and saute onion until lightly browned. set aside.
to make dumpling dough, steam potatoes until they are tender and cool enough to be handled. peel and rice or put through food mill. (there should be 3 1/2 cups.) add remaining ingredients (except for gallon of water), including onion, and beat well to blend.
bring 1 gallon of water to simmering (do not boil) in a pan. using 2 tablespoons, form a round dumpling with 1 tbs of dumpling dough. drop into simmering water and stir gently to keep dumplings from sticking. simmer about 12-15 minutes or until dumplings rise to the surface. remove with slotted spoon and serve.
YIELD: 6 servings
Share this:
POLYNESIAN TERIYAKI STEAK
1 tsp finely chopped garlic
4 tsp finely chopped fresh ginger
1 c soy sauce
1/4 c catsup
1/4 c sugar
1/2 c vinegar
3/4 c water
1 tbs cornstarch
2 tbs water
steak to serve 4
combine garlic, ginger, soy sauce, catsup, sugar, vinegar and 3/4 cup water in a saucepan. cover and simmer 30 minutes. dissolve cornstarch in 2 tbs water and add to sauce. cook and stir until sauce thickens. cool. makes 1 2/3 cups.
marinate steaks in refrigerator, covered, in sauce for 24 hours or longer, turning now and then. when ready to cook, drain steaks and broil to desired tenderness.