North African Salad Recipe Below

(ARA) – In the diet craze that has captured our attention over the last four decades, the one plan that stands out from the rest is the Mediterranean Diet. Since the Mediterranean embraces more than 20 countries, each with its own cuisine, the diet is really a fusion of the many foods consumed by the nations bordering the sea.

Olive oil is the anchor of the Mediterranean diet. No other natural oil has as much monounsaturated fat. When drizzled on salads and vegetables or grilled fish, it adds a pleasing aroma and texture. But olive oil by itself is somewhat bland and is always accompanied by liberal amounts of salt.

Salt is central to the Mediterranean diet – olives can only be consumed if they’re soaked in brine for weeks. Feta cheese is cured and stored in salt brine. Capers, anchovies, codfish and roe are all Mediterranean staples routinely packed in salt. The breads, pastries and sauces of the Mediterranean are all high in salt. Virgin olive oil, so cherished for making salads, is slightly bitter because of all the unique antioxidants it contains, so salt is especially important for improving its taste. Greek taramosalata is made from salted codfish roe, while tzatziki is made from salted, fresh cucumbers that are drained and added to yogurt; North African baba ghanoush is made of roasted eggplant, blended with tahini, garlic, lemon juice, olive oil and lots of salt. Yet, the people of the Mediterranean, who enjoy all these foods, have the world’s best cardiovascular health.

The diet is so healthy that the National Heart, Lung and Blood Institute (NHLBI) used it as a model in its famous DASH Study (Dietary Approaches to Stop Hypertension), which confirmed that the Mediterranean/DASH diet was healthier than the typical American diet and effectively reduced blood pressure.

NHLBI then repeated the study to check the effect of salt. The new DASH-Sodium trial again demonstrated that the DASH diet could reduce blood pressure. Compared to an American diet, DASH showed a greater reduction in systolic blood pressure.

While some policy makers encourage the public to reduce their salt intake, their advice could have harmful unintended consequences such as discouraging Americans from trying this healthful, tasty diet. Cutting one-third of the salt dramatically reduces the palatability of the Mediterranean diet and makes it much less desirable for most people, while cutting two-thirds of the salt makes the diet completely unacceptable. The net consequence of such a strategy will be far fewer people consuming the diet and enjoying its critical health benefits – reducing heart disease, obesity, diabetes and hyperlipidemia, and improving cognitive function.

The Mediterranean diet has proved its worth for centuries. For more information on salt and health go to www.salthealth.org.

To help you get started with a healthy Mediterranean meal, try the following recipe:

North African Salad

Ingredients
3 tablespoons extra-virgin olive oil, plus 1/4 cup
2 to 3 cloves garlic, crushed and minced
1 pound box Israeli couscous (or any tiny pasta such as ziti)
3 cups chicken stock
2 lemons, juiced
1 lemon, zested
1/2 teaspoon salt
1/2 teaspoon fresh ground black pepper
1 cup chopped fresh basil leaves
1/2 cup chopped fresh mint leaves
1/3 cup finely chopped Italian parsley
1/3 cup dried chopped dates
1/4 cup slivered almonds or pistachios, toasted

Directions
In a medium saucepan, warm 3 tablespoons of the olive oil over medium heat. Add the garlic and saute for one minute. Add the couscous and toast until lightly browned, stirring often, about five minutes. Carefully add the stock, and the juice of one lemon and bring to a boil. Reduce heat and simmer, covered, until the couscous is tender, but still firm or al dente, stirring occasionally, about seven to nine minutes. Drain the couscous.

In a large bowl, toss the cooked couscous with the remaining olive oil, remaining lemon juice, zest, salt and pepper and let cool. Once the couscous is room temperature, add the fresh herbs, dried dates and almonds/pistachios. Toss well and serve.

Courtesy of ARAcontent

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(ARA) – Many favorite comfort foods are chock-full of fat and calories. But a few simple tweaks can transform familiar favorites into delicious and nutritious meals your family will ask for time and time again.

The nutrition experts at Mayo Clinic share their top five tips for healthy recipe makeovers that cut the calories, boost the nutrition, and keep the taste:

1. Cut the fat and sugar
When you cut sugar and fat out of your favorite recipes, you reduce the calories. Most recipes can be altered without making the food taste different. Reduce the amount of sugar by one-third to one-half and play up the other flavors in the dish by increasing the amount of spice, such as cinnamon and nutmeg, the recipe calls for. Replace half the fat (like butter or shortening) in baked goods with applesauce or mashed banana.

2. Swap out
Make whole wheat French toast instead of using white bread. Add fiber to family spaghetti night by using whole wheat pasta. Replace whole milk with 1 percent or fat-free milk and you’ll cut fat and calories without anyone even noticing.

3. When in doubt, leave it out
Do you really need extra cheese on top of your pasta? Or frosting and nuts on that brownie? While items like mayonnaise, butter and syrup might seem like a delicious bonus, leaving them out can reduce sugar, fat and calories. And, in most cases, you won’t even miss them.

4. Small plates mean a smaller waistline
You should eat enough food to be satisfied, but not enough to give you that uncomfortably full and bloated feeling. Strive for a variety of foods and reasonable portion sizes. If you’re served a huge portion of food at a restaurant, immediately ask them to box up half of it. It’s like getting two meals for the price of one.

5. Change techniques
Instead of frying, try baking, broiling or grilling. Instead of sauteing, try steaming. Use nonstick cooking spray instead of butter or oil and baste food with wine or vegetable broth instead of oil or fatty meat juices.

Making a few simple substitutions and changing your method of preparation can result in mouthwatering new versions of your family’s favorite foods. The next time you are looking for a delicious and nutritious meal without all the fat and calories, try these simple recipes from the Fix-it and Enjoy-it Healthy Cookbook.

Herb Marinated Steak

Makes four servings.
Prep time: 10 minutes
Marinating time: six to eight hours (or overnight)
Cooking/baking time: 12 to 18 minutes
Standing time: 10 minutes

Ingredients:
1/4 cup chopped onion
2 tablespoons fresh parsley
2 tablespoons balsamic vinegar
1 tablespoon olive oil
2 teaspoons Dijon-style mustard
1 clove garlic, minced
1 pound London broil or chuck steak

1. Combine onion, parsley, vinegar, oil, mustard and garlic in a bowl.
2. Place meat in a sturdy plastic bag. Add onion mixture, spreading it on both sides of the meat. Close bag securely.
3. Place filled bag in a long dish in case of leaks. Marinate in refrigerator six to eight hours, or overnight. Turn over at least once while marinating.
4. Pour off marinade. Place steak on rack in broiler pan so meat is about 5 inches from heat source. Broil about six to eight minutes on each side for rare; nine minutes on each side for medium. You can also grill the steak instead of broiling it.
5. After broiling, allow meat to stand for 10 minutes.
6. Carve diagonally across the grain into thin slices.

210 calories, 10 grams total fat, 3 grams saturated fat per serving.

Guilt-free Golden Mashed Potatoes

Makes eight servings
Prep time: 30 minutes
Cooking/baking time: 40 to 45 minutes

2 pounds Yukon Gold potatoes
2 reduced-sodium chicken bouillon cubes
1/4 cup skim milk
Half an 8-ounce package fat-free cream cheese, softened
1/4 cup fat-free sour cream
1/2 cup low-fat sharp cheddar cheese, shredded
1/4 teaspoon white pepper
2 teaspoons fresh parsley, chopped

1. Peel and cut potatoes into small cubes. Place in 4-quart saucepan with bouillon and water to cover.
2. Cover pan. Bring to a boil and cook until very tender, about 30 minutes.
3. Drain and return potatoes to pan.
4. Preheat oven to 425.
5. Mash potatoes with electric mixer or hand-held ricer.
6. Add all remaining ingredients to potatoes except parsley. Mix well.
7. Place six oval-shaped mounds of potatoes on baking sheet, lightly covered with vegetable spray.
8. Bake in preheated oven 10 to 15 minutes, or until golden brown.
9. Garnish with parsley just before serving.

118 calories, .5 grams total fat, .3 grams saturated fat per serving.

Recipes reprinted from “Fix-it and Enjoy-it Healthy Cookbook.” Copyright by Good Books. Used by permission. All rights reserved.

For more healthy cooking tips and recipes, visit MayoClinic.com.

Courtesy of ARAcontent

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(ARA) – Megan Johnson did something at 33 that she’d dreamed of since college — she entered a bodybuilding, figure and fitness competition and placed a respectable seventh in the figure category.

What’s the big deal? In addition to her age — the average female figure contestant is about 28 — she’s a mom of four: Max, 7, and triplets Hank, Sam, and Sophia, 6. She also employed a rather unusual workout regimen for a competitive figure contestant.

“I gained 25 pounds in college,” says Johnson, “mostly because I’ve always hated cardio. Weights I would do, but I just wouldn’t do anything aerobic.”

When Max arrived, Johnson knew it was going to be even harder to lose weight unless she faced her cardio phobia. That’s when she found a local women’s-only fitness center whose philosophy combined strength training and cardio.

“I belonged to a serious weight-lifting gym and I had doubts,” says Johnson, “But I knew I would never realize my dream unless I changed tactics, so I quit my gym and jumped right in.”

Johnson checked her progress against a friend who was training for the same event. “She lifted weights and did cardio two to three hours a day, six days a week. I did my 30-minute workout, three to five days a week, and nothing else. Our results were comparable.”

Research supports Johnson’s experience. Addressing the American College of Sports Medicine recently, Dr. Richard Kreider presented the results of the 2008 Curves/Avon Fitness Study, which tracked 43,000 women through the 30-day challenge. Participants worked out at Curves three times a week and were encouraged to walk an additional 120 minutes a week. The women saw considerable decreases in weight, body fat, inches, blood pressure, cholesterol and blood sugar. “It’s possible to make significant improvements with this type of program,” says Kreider.

Johnson took multivitamins and followed her gym’s eating plan. She loved the flexibility, meal plans and recipes. “I make the chili all the time,” she says.

“People think you have to work out for hours a day to get really fit,” says Johnson, “but I’ve proven to myself that’s not true. As a mom of four, I don’t have time even if I wanted to. And the good news is, if I give it my all during those 30 minutes, I don’t have to.”

Megan’s Favorite Cozy Comfort Chili

“I make this in batches of 25 servings and freeze in one-cup portions,” says Johnson. “Take one out, reheat, top with cheese and enjoy.”

Ingredients:

Garlic, to taste
Onion, to taste
Celery, to taste
Bell Pepper, to taste
1 teaspoon oil
3 ounces 95 percent lean ground beef
1/2 can diced tomatoes, with juice
1/4 cup black beans, cooked
1/4 cup pinto beans, cooked
1/4 cup kidney beans, cooked
1/4 cup shredded low-fat cheese

Directions:

Saute your favorite vegetables and spices (you can use unlimited amounts of them) in oil. Add lean ground beef and cook through. Stir in diced tomatoes with juice, black, pinto and kidney beans. Stir and cook until bubbly. Top with 1 ounce (1/4 cup) shredded low fat cheese.

Recipe from the “Curves Fitness & Weight Management Plan.”

Courtesy of ARAcontent

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“Skipping breakfast only delays hunger, and often leads to overeating later in the day,” explains Bob Greene, an exercise physiologist, personal trainer to Oprah Winfrey and author of ‘The Best Life Diet Cookbook.” “But not just any breakfast will do. Some standard options like Danishes or doughnuts are simply empty calories. Instead, choose a balanced, nutritious dish.”

That means your breakfast should include all three “macronutrients”: carbohydrates, such as whole-grain toast; healthy fats like nuts or nut butters; and lean protein (such as egg whites and nonfat or 1 percent dairy). This combination offers a wealth of nutritious ingredients, but is also the most satisfying for the calories and will keep your hunger in check until lunch, Greene explains.

Protein — especially high-quality protein, such as eggs — helps quell appetite. Greene recommends Crystal Farms AllWhites and Better’n Eggs as a convenient way to add lean, high-quality protein to your morning meal. Made from real eggs — but with no fat, no cholesterol and half the calories — AllWhites and Better’n Eggs are optimal sources of protein. Both products come in easy-to-pour cartons and can be found in the dairy case of your local grocery store.

“We all have busy lives, but it couldn’t be easier to add lean protein to your breakfast,” Greene says. “From traditional scrambled eggs to increasing the protein in a smoothie recipe, egg alternatives bring healthy convenience right into your fridge.”

For an on-the-go breakfast option packed with protein, Greene recommends this makeover of the traditional greasy breakfast sandwich. Prepared in just 10 minutes, the Spicy Bacon and Cheese Eggwich combines high-protein egg substitutes with cheddar cheese and lean turkey bacon in a whole-wheat English muffin. With 17 grams of protein, this sandwich also includes good sources of fiber and calcium — two other essential nutrients that are often lacking from morning meals.

Spicy Bacon and Cheese Eggwich
Time to Table: 10 minutes

Ingredients:
1 cup (8 ounces) Better’n Eggs
1/4 teaspoon cayenne hot pepper sauce
1/8 cup (1/2 ounce) shredded Cheddar cheese
2 slices turkey bacon, cut in half crosswise
2 whole-wheat English muffins, split

Directions:
Spray 10-inch nonstick skillet with nonstick cooking spray. Heat over medium heat. Add Better’n Eggs and stir in hot pepper sauce. As egg substitute starts to set use spatula to lift edge of eggs, letting uncooked eggs flow to bottom of skillet. Cook until egg substitute is set but still moist. Sprinkle shredded cheese on top and then fold over the egg substitute so the cheese melts in the middle.

Place turkey bacon on microwave safe plate. Cover with paper towel. Microwave on high for 30 to 40 seconds or until warmed.

Toast each half English muffin in toaster. Spoon about 1/2 cup mixture on top of two toasted muffins. Top each with one piece cooked bacon. Top with remaining toasted muffins.

Makes two servings. Nutrition per serving: 226 calories, 54 from fat; 6 grams total fat; 2.5 grams saturated fat; 15 mg cholesterol; 534 mg sodium; 27 grams total carbohydrates; 5 grams dietary fiber; 17 grams protein.

For more healthy on-the-go recipes, visit www.betterneggs.com and Bob Greene’s Web site, www.TheBestLife.com.

Courtesy of ARAcontent

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The most common resolution of all (and the most commonly broken) may be the most important: I’m going to eat healthier and exercise! Driving to the gym in the dark and cold loses its appeal fast, and most people slide back into poor eating and workout habits before January turns to February. But the road to success is paved with small victories and one easy step toward healthy eating is to change the way you snack.

A recent Ipsos Reid survey found that many Canadians feel they aren’t getting enough nutrition every day and two thirds may be turning to multi-nutritional snacks to fill the gap. Good move! A simple change like snacking on high-quality, high-fibre granola bars may be one way to help balance your diet. And because our busy lives often cause us to miss or delay meals, healthy snacking should be a top priority.

According to registered dietitian Pierrette Buklis, Nature Valley’s new whole grain FibreSource bars are a good choice. “With 130 calories or less, they’re packed with whole grains and high in fibre. They also contain Omega-3, an essential nutrient for a healthy body.” This kind of snack also represents 20% of an adult’s daily fibre requirements, an area where most of us fall short.

The secret to a successful New Year’s resolution is keeping it real. Pick something you can actually carry off. Put a couple of high-fibre bars in your desk drawer, your purse or your glove compartment. Your health doesn’t necessarily depend on radical or overwhelming changes. A quick modification to your snacking habits might just give you the confidence to try the next step.

Credit: www.newscanada.com

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3/4 cup (175 mL) corn kernels, frozen or canned

1/4 cup (50 mL) diced onion

1/4 cup (50 mL) diced green or red pepper

1/4 cup (50 mL) tomato salsa

1/4 tsp (1 mL) each dried basil and oregano

Salt and pepper to taste

1 tbsp (15 mL) butter

6 6-inch/15 cm flour or whole wheat tortillas

6 tbsp (90 mL) tomato salsa

Directions

1. In a medium bowl, beat eggs.

2. Add corn, onion, pepper, 1/4 cup (50 mL) tomato salsa, basil, oregano, salt and pepper.

3. Over medium-high heat in a 6-inch (15 cm) non-stick skillet, melt 1/2 tsp (2 mL) butter.

4. Pour in 1/3 cup (75 mL) egg mixture.

5. As eggs begin to set, lift edges to allow the uncooked egg to flow under.

6. When omelette is set, slide onto a tortilla.

7. Spread with 1 tbsp (15 mL) salsa.

8. Roll up and slice in half.

9. Repeat procedure for each Eggrito.

* Makes 6 servings.

Nutrient content per serving:

219 Calories, 10 g Protein, 9 g Fat, 24 g Carbohydrates, 2 g Dietary Fibre, and 349 mg Sodium.

Credit: www.newscanada.com

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How Healthy?

Recipes for nutrition energy bars are a great way to ensure that you are maintaining a healthy lifestyle.  Store bought bars are healthy, but using your own recipe eliminates the addition of any unnecessary fats, sugars, and preservatives.  Additionally, using your own recipes for energy nutrition bars allows you to customize some of the ingredients to your own preferences.

Start With The Basics

A great way to begin your recipe for an energy nutrition bar is with a basic starter recipe.  This recipe contains basic ingredients, but more can be added depending on the chef’s personal preferences.  To make this recipe, you will need: 3 1/2 cups quick oats, 1 1/2 cups powdered non-fat milk, 4 scoops low carbohydrate chocolate or vanilla protein powder, 1 teaspoon vanilla, 1/4 c. natural applesauce, 2 egg whites (beaten), 1 cup sugar-free maple syrup, and 1/4 cup orange juice.

To begin, mix the powdered milk, oats, and protein powder in bowl.  Next, mix the egg whites, orange juice, applesauce, and the sugar-free syrup in a separate bowl.  Make sure to blend the ingredients in both bowls very thoroughly.  Then, stir the liquid mixture into the dry mixture until they are completely blended.

Spread the batter you have created into a pan and bake until the edges are crisp.  Once you have removed the bars from the oven, cut them into ten bars and store in an air-tight container.

Customize Your Health

Though this is a great basic recipe for energy nutrition bars, some chefs might want to customize the recipe using ingredients that they like better.  Do have a weak spot for peanut butter?  Try using this ingredient to replace the syrup!  Would you rather your nutrition bar have a crunch?  Add almonds or pecans to the batter!

A New Kind Of Nutrition

With all of the refined sugars, processed carbohydrates, and trans fats in the world today, one can never be sure just how healthy their food is.  However, making your own nutrition energy bars from a recipe is a great way to make your food just a little more nutritious.

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Red Pepper & Zucchini Lemon Halibut Packets

2 1/2 cups each julienned pieces of

red pepper and zucchini (625 mL)

2 cloves garlic, very thinly sliced (2)

1/2 cup bottled Knorr Lemon & Black

Pepper marinade (125 mL)

6 halibut fillets, 6 oz (175 g) each (6)

1/4 cup finely diced sun-dried tomatoes

(50 mL)

2 tbsp chopped fresh dill or parsley

(30 mL)

Preheat the grill to medium-high. Lay out 6 sheets of heavy-duty aluminum foil. Place an equal amount of red pepper, zucchini and garlic on each. Drizzle the vegetables with equal amounts of the marinade. Top each with a piece of fish. Sprinkle each with some sun-dried tomatoes and dill. Fold up the foil and fold over twice to seal. Place the packets (seam side up) on the grate. Grill, without turning, for 7 minutes. Remove from the grill and let stand for 5 minutes. Serves 4.

Credit: www.newscanada.com

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3. Healthful Summer Cooking with Palm Oil

Summer can be a good time to adopt some wholesome culinary habits – like incorporating fresh fruits and veggies into your daily diet, and replacing trans-fat laden oils with more healthful alternatives. With cities across the country requiring restaurants to eliminate trans fats from their foods, American restaurateurs and consumers alike are discovering an alternative oil widely used by the rest of the world – red palm oil.

“Palm oil is great for summer cooking,” says Emily Mattison, president of Jungle Products, which sells red palm oil and other natural products both online and in specialty stores such as Whole Foods and Wild Oats. “Palm oil is a ‘light’ oil – light in mouth feel but rich in flavor. Grilled fish, chicken or veggies will have a unique, pleasant, earthy and caramelized flavor.”

Palm oil is a healthful, flavorful enhancement to summer cooking, providing:

* High nutrient content without the trans fats found in the hydrogenated vegetable oils commonly used for frying, grilling and marinades.

* Better cooking medium. Other healthful oils like olive and canola are not good for deep frying or grilling because they smoke at high heat. Palm oil is stable enough to stand up to the high heat of flash grilling or searing without smoking.

* Rich in all the oil-soluble vitamins vital to health, palm oil also provides the most vitamin E, beta-carotene and tocotrienols (a form of vitamin E thought to prevent free radical damage) of any natural source. According to the American Palm Oil Council, palm oil and its solid form, palm olein, surpass other alternative oils for nutritional value because they contain many potent antioxidants.

* Easily available at most health, organic and natural food stores, many supermarkets and online at www.junglepi.com. Mattison discovered palm oil and its numerous health benefits years ago while searching for a way to help her sons, both afflicted with spinal muscular atrophy, to meet their unique nutritional needs. At that time, palm oil could only be purchased in the United States in 55-gallon drums.

Now the entire Mattison family enjoys incorporating palm oil into their summer diet. Here are a few of their favorite summer recipes:

Ryan’s Grilled Yams

Ingredients:

Two large yams
Palm oil (enough to brush on yams)
Brown sugar (to taste)
Sea salt (to taste)
Cinnamon (to taste)

Preparation:

Peel the yams, cut off the tips and slice lengthwise into 1/4-inch thick spears. Brush with palm oil. Sprinkle with brown sugar, sea salt and cinnamon. Grill on the low heat side of the grill for about 20 minutes until tender.

Chicken in Red Palm Oil

Ingredients:

1 chicken, cut up for frying
1/2 teaspoon of ground coriander
1 teaspoon of sea salt
1 teaspoon dried orange peel
1 teaspoon dried minced garlic
1/4 cup Red Palm Oil

Preparation:

In a large cast iron or frying skillet, melt the Red Palm Oil. Heat the oil over high heat until you notice the typical “burn off” that is the result of not filtering the oil. You will notice a small amount of smoke followed by the oil darkening several shades. Reduce heat to medium.

In a small bowl, mix the salt and spices. Dust the chicken with the spice mixture. Place the chicken in the skillet and cover with a lid. Cook each side of the chicken until it is well browned and thoroughly cooked. Drain and serve with BBQ Red Palm Oil Veggies.

Serves four to six people.

BBQ Red Palm Oil Veggies

Ingredients:

1 bunch of asparagus or 2 zucchini or other squash, sliced
1/2 cup Red Palm Oil

Sea salt to taste

Preparation:

Sprinkle the squash or asparagus with the sea salt and coat in Red Palm Oil. Grill the vegetables on both sides until tender. Serves three to four people.

To learn more about the benefits and uses of palm oil, visit www.AmericanPalmOil.com. For more recipes, healthful products and palm oil, go to www.junglepi.com.

Courtesy of ARAcontent

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