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HEALTHY EATING The Tomato Tomatoes, we love them on pizza, on burgers,
in soup and in a salad. We love them raw, stewed,
baked and fried. The French called it "The Apple of Love," the Germans "The Apple of Paradise;" but the British, while admiring its brilliant red color, disclaimed the tomato as a food--they believed it was poisonous. Fact—One large Tomato Rich in Vitamin C which helps wounds heal, strengthens blood vessels, prevents cataract formation, builds connective tissue, healthy gums, skin and promotes strong teeth and bones. Vitamin C may also boost immunity and protect cells from free radical damage. Where else can you find C? Citrus fruits, strawberries, cantaloupe, green peppers, broccoli, dark green leafy vegetables. Tomatoes Contain lycopenes - an antioxidant more potent than vitamin C. Stimulates immune function and may slow degenerative diseases. Fruit or vegetable? A fruit is the edible part of the plant that contains the seeds, while a vegetable is the edible stems, leaves, and roots of the plant. For best flavor, don't refrigerate until fully ripe. Tomato Bruschetta 1 cup Plum Tomatoes, seeded and chopped Combine the chopped tomatoes, basil, olive oil, vinegar, minced garlic, salt, pepper and sugar in a bowl. Toss. Cut the baguette into 4 pieces. Slice in half lengthwise and place on baking sheet. Toast in a 400 F (200 C) oven for about 10 minutes; turn once. Remove when crusty on both sides. Rub bread with the garlic clove. Spoon the tomato mixture over the bread and sprinkle with Parmesan cheese. Serve immediately. 8 Servings Calories
150 Beans Beans have been an important part of the human diet for thousands of years. They are one of the most ancient plant foods dating back to 7000 B.C. Fact- 1/2 Cup Black Beans Calories 114 Beans have no cholesterol or sugar, are high in complex carbohydrates and have both soluable and insoluable fiber, which is known to reduce cholesterol and blood sugar levels. Diets rich in plant fiber are related to a reduction of heart disease, colon cancer and diabetes. Where else can you find fiber ? Cereals, vegetables, fruit, dried peas, beans, lentils and nuts. Their high protein content makes then an excellent low-fat alternative to animal protein. They are one of the lowest fat choices you can make. Beans are a good source of Folic Acid which
help cells grow and divide, reduces risk of
certain birth defects, important for red blood
cells and crucial in creating amino acids.
2 teaspoons vegetable oil Cook about 5 minutes, stirring occasionally, until bell pepper and red onions are crisp-tender. Add papaya and cilantro. Cook 1 minute. Stir in beans. Cook about 5 minutes or until hot. Serve with rice. Makes 4 servings. Calories 647 ^ top Strawberries In France strawberries were cultivated in
the 13th Century for used as a medicinal herb.
It is said that the leaves, roots and fruits
of the alpine strawberry were used for as a
digestive aid and skin tonic. Internally, the
berry was used for diarrhea and digestive upset,
while the leaves and the roots were
Fact - 8 Strawberries Calories 50 8 strawberries have more Vitamin C than an orange. Only 50 calories, with no saturated fats and cholesterol. Fill Me Up Very Berry Shake 1 cup of chopped strawberries, whole
blueberries or mixed berries Makes 1 shake. Calories 143 ^ top The Chile Great News-fiery foods may actually protect
the stomach lining, discouraging bleeding and
damage and spicy foods and cayenne pepper could
possibly relieve ulcers. On a sad note, spicy foods definitely do aggravate heartburn! Fact - One Whole Jalapeno Chili Pepper Calories 4 Hot peppers are low in calories, contain just
a trace of fat, and are rich in vitamins A
and C. The heat source in chile, capsaicin,
is an antioxidant. Contains blood thinning
properties to prevent strokes, lowers cholesterol,
protects They increase salivation, improve digestion, and make even the blandest food come alive. Red hot peppers spark your metabolism 30 minutes after eating. Watch out - the color of a chile is no indication of its spiciness, but size usually is - the smaller the pepper, the hotter it is. The hottest chile in the world is the habanero. Low-Fat Jamaican Salsa (high fiber) 2 small pineapples, peeled, cored and diced Calories 90 ^ top Avocados
Fact - One Avocado Calories 306 Avocados along with other fruits and vegetables are nutrient-dense in vitamins E and C -- antioxidants that help promote healthy teeth and gums and protect the body tissue from oxidation damage. Folate is another important nutrient that promotes healthy cell and tissue development. Consuming enough folate is essential for pregnant women and women of child-bearing age. Avocados contain more folate per ounce than other fruits. Potassium is a mineral that helps the body’s fluids and other life-essential minerals stay in balance. The richest fruit sources of potassium are avocados and bananas. Avocado Mandarin Salad 1 package (9-10 ounces) mixed salad greens In large salad bowl, combine salad greens, mandarin oranges, chicken, onion, and pecans. In small bowl combine dressing and 1/2 cup avocado cubes. Mash and blend into dressing. To salad add remaining avocado cubes and dressing. Toss and serve. Makes 4 servings Calories
360 ^ top Tofu According to Chinese legend, the first batch
of tofu was created by accident. A Chinese
cook used nigari to flavor a batch of pureed,
cooked soybeans and the combination produced
the curd we know today as tofu. Calories 94 Studies have shown that people who regularly eat soy products have reduced risk or lower rates of prostate, colon, lung, rectal and stomach cancers. Soy is an excellent source of calcium (twice the calcium as one cup of yogurt) that builds healthy bones, teeth and muscles. Soybeans are over 35-50% protein...more than any other plant-based food. Soy milk is richer in potassium than whole dairy milk; having 15% more iron, 50% less fat, and NO cholesterol. Why don't you.. drink a soy milk smoothie for radiant skin! Tofu and Broccoli in Garlic Sauce 1-1/2 lbs. extra-firm tofu, cut in cubes (marinade
in 1/2 cup soy sauce) Marinade tofu in soy sauce for at least 15 minutes. Drain tofu (reserving marinade) and brown in 1/2 cup canola oil at medium-high heat; remove and set aside. For sauce, stir together crushed garlic, bouillon, mustard, honey, red pepper and ginger--set aside. In small amount oil sauté onions and mushrooms until soft. Add tofu to onions and mushrooms and reserved marinade, simmer for 1 minute. Add broccoli, sauce mixture, simmer for 3 minutes and set aside for 5 minutes before serving. Serve over steamed rice with additional soy sauce as desired. Serves 4. ^ top Cheese Did you know...the average person eats 23 pounds of cheese per year. Adding grated cheese to your favorite savory
dishes such as shepherds pie, casseroles, salads
or soups, not only increases your calcium intake,
it also adds a great taste to your meal. Fact - One Ounce Feta Cheese Calories 73.3 What's cheese good for? Cheese is rich in calcium that supports bones, teeth, muscle tissue, regulates the heartbeat, muscle action, nerve function, blood clotting. Vitamin A contributes to healthy skin and promotes vision in dim light, while riboflavin helps convert fat and carbohydrate into energy. Cheesy Tip - Moving a cheese in and out of the refrigerator takes away moisture and quickens spoilage. If you can't eat it all at once, cut off only what you can eat and leave the rest tightly wrapped in the fridge. Low-Fat Crostini With Fresh Tomato-Basil Topping 1 loaf French or Italian bread Preheat oven to 450 F. Slice bread on the diagonal in 1-inch slices; place on a shallow baking pan in a single layer. Bake until toasted, about 2 minutes on each side. Remove from oven; spread about 1 tablespoon hummus on each slice or press some feta cheese firmly onto each toast surface. In a bowl, combine tomato, olives, basil, balsamic vinaigrette and garlic until blended. Top bread slices with tomato mixture, dividing evenly. (If desired, for non-vegetarians garnish each slice with a peeled, cooked small shrimp or a sliver of prosciutto.) Serve immediately. Makes about 20 crostini. ^ top Eggs Did you know.. White shelled eggs are produced
by hens with white feathers and ear lobes.
Brown shelled eggs are produced by hens with
red feathers and red ear lobes. Fact- One Egg (Cooked) Calories 79 Eggs are considered to be natures perfect food because they are nutrient dense containing essential nutrients, protein, minerals and vitamins. Eggs contain most vitamins (except vitamin C) and are a rich source of Vitamin B12 that releases energy from food, keeps red blood cells healthy, helps maintain the nervous system, boosts the immune system, and helps prevent heart disease. Egg Tip - for a rosy, fine-grained complexion apply an inexpensive egg white mask. It removes impurities, and leaves your face soft, smooth and glowing. Tomato, Basil and Zucchini Frittata 3 garlic cloves, minced In a 10-inch nonstick skillet over medium heat, heat 1 teaspoon of the remaining oil and saute the onion until soft, about 2 minutes. Add the zucchini or squash and remaining garlic and saute for 2 minutes. Pour the vegetables into a bowl and let cool slightly. Beat the eggs just until blended. Mix in half the basil, the salt, and pepper. Stir in the squash mixture and half of the tomatoes. Preheat the broiled. In the same skillet over medium heat, heat the remaining 2 teaspoons oil, pour in the egg mixture, reduce the heat to low, and cook until set, lifting from the bottom. Scatter over the remaining tomatoes, the croutons, and cheese. Place the pan under the broiler until the cheese melts and the top is browned on the edges and cooked through. Sprinkle with the remaining basil and the parsley. ^ top Fish Tuna was first canned in 1903 by California
sardine canners interested in expanding their
market--and the first tuna casserole recipe
appeared on the back on a Campbell's mushroom
soup can over 50 years ago. Today Americans
eat nearly 4 pounds per person of canned tuna
each year. Fact - 4oz Fresh Tuna (Cooked) Calories 208 Most types of fish are rich in Essential Fatty Acids (a.k.a. Omega-3 and Omega-6) Omega 3's reduce swelling, promote healing and reduce the risk of heart disease. Where else can you find : Vegetable oils such as canola, flaxseed, walnut, corn, soybean, and safflower oils, fish, and fish oil supplements. Tidbit: Flaxseed oil is a great source of omega-3s, but not for cooking because heat destroys them. Try cod, the fish with most omega-3 fatty acids and least total fat. Fish is also an excellent source of iron, protein, vitamins A and B. PROTEIN RICH SPICY TUNA Fresh tuna is best in this dish. When grilling, look for firm tuna that will hold together when turned, or use a fish grilling basket. 1/4 cup olive oil In a small mixing bowl, combine olive oil, salt, cayenne, lemon juice,shallot, cumin and cilantro. Place tuna in glass or ceramic dish. Pour marinade over tuna and marinate 1 hour in refrigerator, turning once. Brush grill with vegetable oil and heat to medium. Grill fish 4 to 5 minutes on each side. Garnish with cilantro sprigs and lemon wedges. 4 Servings ^ top |
used
for gout. Cosmetically, it was used for sunburn
and skin blemishes, and the fruit juice was
used for discolored teeth. California
produces over 80% of the strawberries grown
in the United States. On average, each acre
produces about 21 tons of strawberries and
the state produces one billion pounds of strawberries
a year!
Avocados
are one of nature’s whole foods -- a
natural for today’s healthy lifestyles.
This power-packed fruit has just 5 grams of
fat per serving ( 1/5 of an avocado). The majority
of the fat is monounsaturated -- the same type
found in olive oil -- which studies have shown
may increase HDL (good) cholesterol, but has
little effect on LDL (bad) cholesterol.
Tofu,
sometimes called soybean curd, is made from
cooked, pureed soybeans which are drained to
produce a milky liquid. The liquid is mixed
with a coagulant to form a custard- or cheese-like
cake which is high in protein.
Cheese
appears in 32% of lunchboxes and sandwiches.
Cheese on toast and other bread uses account
for over 60% of all meal occasions featuring
cheese. 99% of households purchase cheese.
Almost
50% of the nutrients found in eggs is pure
protein. This protein is of such high quality
that it is used as the standard by which all
other protein is tested.
In Europe, tuna is one of the most popular
pizza toppings.
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