Stop Being Bored With Your Daily Diet! Any of These 7 Things Will Help You Eat Happier and Healthier

 

Every day it seems like a new wonder food hits the news. Everything from pomegranates to acai berries to salmon to sardines has been heralded as the newest key to looking and feeling your best.

The truth is, while some foods might provide a bit more of this or that nutrient, there is no one food that provides every nutrient you need to live the healthiest life possible. Your best bet is to eat a variety of foods so that your body will reap the benefit of each.

It’s so easy to get in a rut and buy the same foods over and over again, but with just a bit of effort you can incorporate new foods into your diet and treat your taste buds, all while giving your body the best possible nutrition possible.

Easy ways to try new foods:

1. Get a few good cookbooks. I’m particularly fond of Mark Bittman’s “How to Cook Everything Vegetarian” and the classic “The Joy of Cooking” by Irma Rombauer. It’s fun to flip through these giant volumes and find recipes for things I’d never heard of like salsify and amaranth. It makes me excited to search out new ingredients to play with in my cooking.

2. Shop at ethnic markets. In many cities, immigrants have opened stores selling the produce and other ingredients popular in their native cuisines. Not only will you be blown away by the variety and quality of produce, but you’ll find many gorgeous fruits and vegetables not commonly available in mainstream supermarkets. Plunge in and see if you can find some new favorites.

3. Try your local farmer’s market. This is one of my favorite tricks for getting picky children to try new things. My kids are much more likely to try the patty pan squash after they’ve spoken to the farmer that grew it rather than me just plopping it on their plates. The people working the market will be glad to answer your questions on how to use any unfamiliar produce and might even have samples. Many farmer’s markets also publish cook books to raise money which is a great way to get recipes for the produce local to your area while supporting local agriculture.

4. Join a CSA. Not only are CSAs (community supported agriculture) a great way to help farmers in your area, it’s a great way to expose your family to new fruits and vegetables or to remind you to eat old favorites. Most will give you ideas on how to use the produce in your weekly share. Keep in mind, there might be weeks where you do get an overabundance of one or two items and you might still have to go shopping to fill in the gaps or get more variety, however the produce will be fresh and full of nutrition and you’ll be discovering the joys of eating locally and seasonally.

5. Get your children involved. If you have kids, take them grocery shopping with you and make a challenge for them to pick one new food for dinner or snack. It’s wise to set limits, otherwise they might decide on the new variety of boxed cookies. But chances are, they’ll find something interesting. If the family likes it, great, put it in rotation. If not, talk about using the item in conjunction with a new preparation or waiting a year or so and then trying it again. It can help to share stories about foods you disliked as a child but loved later in life. This will help your children understand that tastes can and do change and that there is never a need to write off any food forever.

6. Have a potluck with friends. Encourage them to bring something new for the group from their culture, a place they’ve traveled, or any other recipe or foodstuff they’ve acquired a taste for by experimenting. Make sure to be clear that you’re looking for adventurous stuff, not just “safe” foods that everyone likes. Sharing foods and recipes with friends not only expands the palate but is a great way to experience community, which is also excellent for your best health.

7. Subscribe to cooking blogs. There are many fine blogs devoted to all sorts of cooking and food on the Internet. Reading through them can give you ideas for all sorts of new foods to try. You might even be experienced to start your own to document your adventures in eating!

Trying new foods is one of the great joys in life. It’s not only pleasing to the palate, an interesting diet can help you consume a wider variety of nutrients that will add to your continued health.
article source www.stumbleupon.com

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Healthy, Low-Cost Dinner Recipes[MUST TRY]

 Kate Sears 

Eating healthy on a tight budget is easy with these expert money-saving tips for grocery shopping and low-cost meals. The number-one piece of advice: Plan your dinners in advance. It's easy with these healthy, budget-friendly dinner recipes.

1.Farfalle with Watercress, Cherry Tomatoes, and Feta

Price per serving: $3.56*
All recipes make four servings.
Ingredients
8 ounces farfalle pasta
1 cup crumbled reduced-fat feta cheese
2 pints cherry tomatoes, halved
3 cups watercress leaves (from 2 small bunches)
1/4 teaspoon black pepper
Cook pasta according to package directions. Place the cheese in a large bowl; top with the watercress. Before draining the pasta, take 1/4 cup of the cooking water from the pot and pour it over the watercress. (Watercress will wilt slightly, and cheese will get soft.) Place the tomatoes in a colander. Drain the pasta over the tomatoes for a super-quick blanch. Toss with the watercress and cheese; sprinkle with pepper and serve.

2.Souffle Omelet with Zucchini, Artichoke, and Cheddar

Price per serving: $2.63
Ingredients
1 tablespoon olive oil
8 ounces zucchini, cut into 1/2-inch pieces
1 14-ounce can artichoke hearts, drained and quartered
1 cup chopped tomato
12 large egg whites
4 large eggs, lightly beaten
1/4 teaspoon salt
1/8 teaspoon black pepper
1 1/3 cups shredded low-fat cheddar cheese
Heat the oil in a large nonstick skillet over medium-high heat. Add the zucchini, artichoke, and tomato. Cook 5 minutes, stirring occasionally, until vegetables are crisp-tender. Set aside. Beat the egg whites with a hand mixer until they form soft peaks. Add the whole eggs, salt, and pepper; stir. Heat an 8-inch nonstick skillet over medium-high heat; add the egg mixture. Cook 2 to 3 minutes, or until lightly browned on the bottom. Using a spatula, slide omelet onto a plate. Return it to the pan with the cooked side facing up; cook 10 to 12 minutes, until golden. Place vegetable mixture and cheese on half the egg and fold it over to enclose the filling. Press down lightly with the spatula until omelet holds its shape and the cheese melts.

3.Spice-Rubbed Flank Steak

Price per serving: $1.81
Ingredients
Nonstick spray
1 tablespoon brown sugar
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon dried thyme
1/2 teaspoon cinnamon
1/2 teaspoon cayenne (or to taste)
1 flank steak (about 1 pound)
Preheat the broiler and coat a broiler pan with nonstick spray. Combine all ingredients except the steak in a small bowl; rub mixture over steak. Broil 6 to 7 minutes per side, or until cooked. Let cool for 5 minutes before cutting diagonally across the grain into thin strips. Serve with a green salad.

4.Goat Cheese, Caramelized Onion, and Spinach Quesadilla

Price per serving: $3.36
Ingredients
1 tablespoon olive oil
2 cups thinly sliced onion
1 teaspoon sugar
1/4 teaspoon salt
9 ounces baby spinach
4 ounces semisoft goat cheese
4 8-inch whole wheat flour tortillas
2 medium tomatoes, thinly sliced
Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, sugar, and salt; cook, stirring occasionally, until onion is a dark golden brown. Remove from pan. Add the spinach and 1 tablespoon water to the skillet; cook 2 minutes, or until spinach is just wilted. Remove from skillet and turn off heat. Spread a quarter of the goat cheese on each tortilla and top with tomato, onion, and spinach; fold closed and press lightly. Heat the skillet and place two folded quesadillas in it; cook two minutes per side, or until golden brown and lightly crisp. Repeat.

5.Thai Coconut Shrimp Soup

Price per serving: $4.08
Ingredients
4 cups low-sodium chicken broth
1 piece (about 1 inch) peeled ginger, cut into 6 thin slices
2 tablespoons fish sauce
1 tablespoon light brown sugar
1/4 teaspoon Asian chili sauce
1 cup instant brown rice
1 cup light coconut milk
1 cup sliced mushrooms
1 red bell pepper, cut into thin slices
1 cup sugar snap peas
12 ounces large shrimp, peeled and deveined
2 tablespoons lime juice
1/4 cup chopped scallions
In a large pot, bring the chicken broth, ginger, fish sauce, sugar, and chili sauce to a boil. Add the rice and cook 5 minutes. Add the coconut milk, mushrooms, pepper slices, and peas; reduce heat and simmer gently for 2 minutes. Add the shrimp and simmer until cooked through, 2 to 3 minutes. Remove from heat and stir in the lime juice; ladle into bowls and top with scallions.

6.Chicken Tagine with Olives

Price per serving: $2.68
Ingredients
1 tablespoon olive oil
1 cup chopped onion
1 tablespoon minced ginger
1 teaspoon ground cumin
1/4 teaspoon cinnamon
1 14-ounce can diced tomatoes
1/2 cup low-sodium chicken broth
1 cup frozen peas, thawed
1/4 cup chopped pitted kalamata olives
1/3 cup raisins
10 ounces cooked chicken breast, diced (2 cups)
1 15-ounce can chickpeas, drained and rinsed
Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, ginger, cumin, and cinnamon; cook, stirring frequently, for 4 to 5 minutes. Add the tomatoes, chicken broth, peas, olives, and raisins; simmer 7 to 8 minutes. Add the cooked chicken and chickpeas; cook 3 to 4 minutes, or until chicken is heated through.

7.Buddha Stir-Fry

Price per serving: $3.04
Ingredients
2 tablespoons cornstarch
1 3/4 cup water
1/2 cup low-sodium soy sauce
1/2 teaspoon Asian chili sauce, or to taste
1 tablespoon sesame oil
1 tablespoon minced garlic
2 tablespoons minced ginger
1/2 pound green beans, cut into 2-inch pieces
1 red bell pepper, thinly sliced
2 14-ounce packages firm tofu, drained and cut into 1/2-inch cubes
1 cup shredded carrots
1 cup snow peas
Dissolve the cornstarch in 2 tablespoons of the water. Stir in the remaining water, soy sauce, and chili sauce; set aside. Heat the oil in a large nonstick skillet over medium-high heat. Add the garlic and ginger; cook, stirring, 15 seconds. Add the green beans and red pepper and stir-fry 2 minutes; push them to the perimeter of the skillet. Add the tofu and cook, stirring once or twice, 4 to 5 minutes, or until lightly browned. Stir the sauce and pour it into the skillet. Cook, stirring occasionally, 2 to 3 minutes. Add the carrots and snow peas; cook 1 to 2 minutes, or until the vegetables are crisp-tender.
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Making Healthy Food Choices in Your Busy Life!

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so today I've got some tips for making healthy food chioces to help you on your road to a better life!

You'll be pleased to discover that a hectic life doesn't mean that every meal has to be fast food on the run! Sometimes it's difficult to make healthy changes, but with a little planning and know-how, it can be done.

You already know how important it is to make healthy food choices for you and your family. But how can you fit the best choices into your busy life?

Here are some strategies to help you and your family make healthy choices:
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1. Make dinner time a social experience.

Dinner should be about enjoying your company and taking pleasure in the foods you're eating.

Dinner becomes a great experience when you're able to enjoy healthy foods together. Take time to eat as a family and enjoy a real conversation with each other. Talking will naturally slow down your eating pace, while also reconnecting you with your family members.

When you begin to look at mealtime as a social experience, it becomes easier to make the right choices about healthy foods. Suddenly you aren't so worried about rushing through and making it quick.

2. Avoid temptation.

It's so easy to walk into the store with good intent, but walk out with bags full of unhealthy foods. Unfortunately, our wills are weak, especially if we've trained ourselves over the years to buy junk foods.

* Think of healthier alternatives to your family's favorite unhealthy foods. Rather than high calorie chips, try trail mixes or rice cakes. Low calorie puddings or frozen yogurts are better alternatives to higher fat ice creams.

* Never shop when you're hungry. This way you won't pick out unhealthy choices because they look good at the moment.

* Get rid of the unhealthy foods in your home. If they aren't around, you won't be tempted to eat them.

3. Eat fast and healthy meals at home.

When you're tired at the end of the day and you realize you still have to feed the family, it's easy to go to a fast food chain and throw fast food on the table. It may save some time, but it won't save your health - or your pocket book!

* Look online for quick and easy recipes made with all natural ingredients. Many recipes can be made in 30 minutes or less and only have 5 ingredients. Taking the time to do some recipe research will save your sanity in the long run. Then once you find a "hit" with the family, store the recipe in a book or on your computer.

* The great thing is that there are many easy, fast, and healthy foods you can make at home. This takes some planning, but you'll be more satisfied, save money, and be healthier as well.

* When you cook, make large batches and freeze the leftovers. This way, you'll already have meals in the freezer that you can just thaw, heat, and serve. No mess, no fuss! This is the opportune way to enjoy "fast" food at home.

4. Eat Slower.

Since the brain takes about 20 minutes to get the signal that the stomach is full, if you eat too fast you'll pack in a lot more food than you need. When you're still thinking you're hungry, it's easy to make the wrong choices about food. If you slow down while you're eating, you'll eat less and you'll still feel full.
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* Set a calming mood before sitting down for a meal. Avoid having the television on or eating as you're rushing the kids out the door to another activity. Sitting calmly at the table will allow everyone to relax and enjoy their meal.

Using these techniques will bring all kinds of healthy benefits to your family and teach your children a healthy lifestyle. Healthy food choices are a possibility in your busy life if you take the time to plan ahead and make dinner time a priority in your home.

I'll keep you up to date on my health kick and the benefits I am receiving for making the effort to chooses healthy food. I would love to hear about what you are doing to improve your health and how you are going with your efforts in making healthy food choices - let me know.

Article Source: http://EzineArticles.com

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Healthier weekend recipes: Granola, risotto and chicken cutlets

You may have stayed with your diet all week, but come the weekend, those cravings can be overpowering. Here, we share three recipes for tasty dishes to throw into your weekend mix.

    

                                               Anne Zimmerman 

Road Trip Granola
Granola is one of those foods that look overwhelmingly healthy (what could be bad about a bunch of nuts and seeds?) but the truth is, much of the granola you see on supermarket shelves is loaded with sugar. There goes that healthy breakfast. This version is a satisfying start to your morning. Anne dubbed it Road Trip Granola because it’s also a perfect snack to take along on your travels.

Nutritional info per ½ cup serving: 277 calories, 17 g fat, 30 g carbohydrates, 4 g protein, 143 mg sodium

                                                                Michelle Hainer /

Barley risotto with butternut squash
I love making risotto with grains like barley or steel cut oats. They have more fiber and protein than Arborio rice, and in my opinion, are just as tasty. This recipe from Country Living calls for barley and butternut squash and it’s delicious! The nuttiness of the squash pairs perfectly with the barley. It’s one of our favorite winter meals.

Nutritional info: 486 calories, 12 g fat, 74 g carbohydrates, 11g protein, 489 mg sodium

                                                       Michelle Hainer /

Baked balsamic chicken cutlets
There’s nothing like a fried chicken cutlet, although I will say this baked version comes awfully close. The secret is brushing the chicken with a tiny bit of olive oil and balsamic vinegar, which keeps it from becoming dry. Growing up in an Italian-American family, I ate my fair share of chicken cutlets. My mother began baking them for a healthier dinner option and this recipe has now become a staple in my own house.

• 4 or 5 thinly sliced chicken cutlets
• ½ cup of Italian style breadcrumb
• 1 egg, beaten
• 2 tablespoons olive oil
• 2 tablespoons balsamic vinegar

Preheat the oven to 350 degrees. In a bowl, beat the egg. In a separate larger bowl or plate, add the breadcrumb. Dip each piece of chicken into the egg, then the breadcrumb, making sure to coat it entirely. Place the chicken in a glass baking dish coated with non-stick spray. Cover with tin foil and bake for 20 minutes, turning the chicken at the halfway point. In a small bowl mix together the olive oil and balsamic vinegar. Remove the foil and brush the chicken liberally with this mixture. Let bake uncovered for another 5 minutes. Serve warm.

Nutritional info per cutlet: 130 calories, 9 g fat, 10 g carbohydrates, 3 g protein, 115mg sodium. Note: The fat, calories and carbs will likely be less, as you aren't eating the entire portion of breadcrumb and egg, but dipping the chicken in them. 

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9 Thirst-Quenching Iced Tea Recipes For Summer [Low Cals]

In the dog days of summer, sipping a cold glass of iced tea is a heavenly experience. These 9 low-cal recipes will leave you refreshed and ready to battle the heat.
 

 Peach and Mint Iced Tea

You don't have to add any sugar to this drink. Ripe peaches give the tea its tangy and sweet flavors. Make it ahead of time and enjoy a little boost of vitamin C with each glass.

Ingredients: Boiling water, tea bags, ripe peaches, fresh mint, sugar (optional)

Calories: 30

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Minty Iced Green Tea

Mint leaves add a cool, invigorating flavor to this simple, antioxidant-rich tea. And studies show that drinking green tea may help fight cancer and heart disease, so savor this iced drink.

Ingredients: Fresh mint leaves, green-tea bags, ice, honey or agave, fresh lavender leaves (optional)

Calories: 5 (more if you add honey) 

Blueberry-Lemon Iced Tea

The antioxidant-packed fruit give some additional sweetness to your tea. Blueberries and lemon provide plenty of tart flavors that is mellowed out by a bit of sugar.

Ingredients: Frozen blueberries, lemon juice, water, tea bags, sugar

Calories: 145 (approximate) 

Iced Lavender Green Tea

Lavender lends a lovely, subtle flavor to the simple, sugar-free green tea. Lavender blossoms can usually be found at farmers' markets and natural foods stores, but you can also use dried varieties.

Ingredients: Green-tea bags, fresh lavender blossoms, lavender sprigs

Calories: 2 
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Bubble Milk Tea

You may like a Starbucks latte, but this delicious, sweetened beverage will give you a run for your money any day. Though it doesn't have a low calorie count, this milky tea can take the place of dessert. You'll get 15% of your calcium plus a sweet treat.

Ingredients: Brewed tea, ice cubes, sugar syrup, milk, tapioca pearls

Calories: 230 

Slightly Sweet Tea

Oranges and lime provide a refreshing citrus flavor to this sangria-like tea. It's sweetened with honey, which means you'll get a trace of antioxidants while you add sweetness to your glass.

Ingredients: Water, green-tea bags, honey, navel orange, lime

Calories: 68 

Spiced Iced Tea

The red hue of this spice-filled drink will surely impress guests. Plus, with cloves and cinnamon offering plenty of flavor, you'll need less sugar (and get fewer calories) too.

Ingredients: Cloves, cinnamon sticks, lemon zest, herbal tea bags, sugar

Calories: 49 

Moroccan Mint Tea

A versatile tea that can be served hot or cold, depending on your mood. Though the Chinese gunpowder green tea is optional, its peppery and smoky flavors are what make this drink unique.

Ingredients: Boiling water, sugar, loose Chinese gunpowder green tea, mint leaves

Calories: 17 

Green Tea and Honeydew Granita

If you prefer your tea to be a little bit stronger, try this spiked tea. Its frozen texture is perfect for steamy days, and the melon liqueur blends in perfectly to create a calorie-conscious cocktail.

Ingredients: Green-tea bags, sugar, honeydew melon, melon-flavored liqueur, lemon juice

Calories: 181 --> -->

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10 Healthy Dinner Recipes Under $3

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The Most Common Cooking Mistakes "Learn how to avoid these common mistakes for success every time."

Our Most Common Cooking Mistakes

Every cook, being human, errs, bungles, botches, and screws up in the kitchen once in a while. If you have not "caramelized" fruit in salt rather than sugar, you have not suffered the most embarrassing mistake made by one of our editors. We did not have to look much farther than our staff―and their encounters with readers, friends, and relatives―to compile a list of common, avoidable culinary boo-boos.

The creative cook can often cook her way out of a kitchen error, but the smart cook aims to prevent such creativity from being necessary. Here are over 40 ways to be smarter every time.

1. You don’t taste as you go.

Result: The flavors or textures of an otherwise excellent dish are out of balance or unappealing.

For most cooks, tasting is automatic, but when it’s not, the price can be high. Recipes don’t always call for the "right" amount of seasoning, cooking times are estimates, and results vary depending on your ingredients, your stove, altitude…and a million other factors. Your palate is the control factor.

Think that experienced cooks don’t forget this most basic rule? Cooking Light Associate Food Editor Tim Cebula was sous chef in a notable restaurant when he served up "caramelized" pineapple that somehow refused to brown. Turns out Tim had coated the fruit in salt, not sugar. "That’s why it wouldn’t caramelize.

2. You don’t read the entire recipe before you start cooking.

Result: Flavors are dull, entire steps or ingredients get left out.

Even the best-written recipes may not include all the headline information at the top. A wise cook approaches each recipe with a critical eye and reads the recipe well before it’s time to cook. Follow the pros' habit of gathering your mise en place―that is, having all the ingredients gathered, prepped, and ready to go before you turn on the heat.

“Trust me,” says former Cooking Light Test Kitchen tester Mary Drennen Ankar, “you don’t want to be an hour away from dinner guests arriving when you get to the part of the recipe that says to marinate the brisket overnight or simmer for two hours.”

3. You make unwise substitutions in baking.

Result: You wreck the underlying chemistry of the dish.

Substitutions are a particular temptation, and challenge, with healthy cooking. At Cooking Light it's our job to substitute lower-fat ingredients―to change the cooking chemistry a bit while capturing the soul of a dish. When it comes to baking, this is as much science as art.

"I'll get calls from readers about cakes turning out too dense or too gummy," says Test Kitchen Director Vanessa Pruett. "After a little interrogation, I’ll get to the truth―that the reader used ALL applesauce instead of a mix of applesauce and oil or butter or went with sugar substitute in place of sugar." Best practice: Follow the recipe, period.

4. You boil when you should simmer.

Result: A hurried-up dish that’s cloudy, tough, or dry.

This is one of the most common kitchen errors. First, let’s clarify what we mean by simmering: A bubble breaks the surface of the liquid every second or two. More vigorous bubbling than that means you've got a boil going. And the difference between the two can ruin a dish.

"I had a friend serve me a beef stew once that gave me a real jaw workout," says Nutrition Editor Kathy Kitchens Downie. "She boiled the meat for 45 minutes instead of simmering it for a couple of hours. She says she just wanted it to get done more quickly. Well, it was 'done,' but meat cooked too quickly in liquid ironically turns out very dry. And tough, really tough."

5. You overheat chocolate.

Result: Instead of having a smooth, creamy, luxurious consistency, your chocolate is grainy, separated, or scorched.

The best way to melt chocolate is to go slowly, heat gently, remove from the heat before it’s fully melted, and stir until smooth. If using the microwave, proceed cautiously, stopping every 20 to 30 seconds to stir. If using a double boiler, make sure the water is simmering, not boiling. It’s very easy to ruin chocolate, and there is no road back.

Associate Food Editor Julianna Grimes recently made a cake but didn’t pay close enough attention while microwaving the chocolate. It curdled. "It was all the chocolate I had on hand, so I had to dump it and change my plans."

6. You over-soften butter.

Result: Cookies spread too much or cakes are too dense.

We’ve done it: forgotten to soften the butter and zapped it in the microwave to do the job quickly. Better to let it stand at room temperature for 30 to 45 minutes to get the right consistency. You can speed the process significantly by cutting butter into tablespoon-sized portions and letting it stand at room temperature.

Properly softened butter should yield slightly to gentle pressure. Too-soft butter means your cookie dough will be more like batter, and it will spread too much as it bakes and lose shape. Butter that’s too soft also won’t cream properly with sugar, and creaming is essential to creating fluffy, tender cakes with a delicate crumb.

7. You overheat low-fat milk products.

Result: The milk curdles or "breaks," yielding grainy mac and cheese, ice cream, or pudding.

If you're new to lighter cooking, you may not know that even though you can boil cream just fine, the same is not true for other milk products, which will curdle. The solution is to cook lower-fat dairy products to a temperature of only 180° or less.

Use a clip-on thermometer, hover over the pan, and heat over medium-low or low heat to prevent curdling. And if it curdles, toss and start again. One alternative: Stabilize milk with starch, like cornstarch or flour, if you want to bring it to a boil; the starch will prevent curdling (and it'll thicken the milk, too).

8. You don’t know your oven’s quirks and idiosyncrasies.

Result: Food cooks too fast, too slow, or unevenly.

Ideally, every oven set to 350° would heat to 350°. But many ovens don't, including expensive ones, and some change their behavior as they age. Always use an oven thermometer. Next, be aware of hot spots. If you’ve produced cake layers with wavy rather than flat tops, hot spots are the problem.

SaBrina Bone, who tests in our kitchen, advises the "bread test:" Arrange bread slices to cover the middle oven rack. Bake at 350° for a few minutes, and see which slices get singed―their location marks your oven's hot spot(s). If you know you have a hot spot in, say, the back left corner, avoid putting pans in that location, or rotate accordingly.

9. You’re too casual about measuring ingredients.

Result: Dry, tough cakes, rubbery brownies, and a host of other textural mishaps.

In lighter baking, you're using less of the butter and oil that can hide a host of measurement sins. One cook's "cup of flour" may be another cook's 1¼ cups. Why the discrepancy? Some people scoop their flour out of the canister, essentially packing it down into the measuring cup, or tap the cup on the counter and then top off with more flour. Both practices yield too much flour.

"Lightly spoon flour into dry measuring cups, then level with a knife," advises Test Kitchen Director Vanessa Pruett. A dry measuring cup is one without a spout―a spout makes it difficult to level off the excess flour with the flat side of a knife. "Lightly spoon" means don’t pack it in.

10. You overcrowd the pan.

Result: Soggy food that doesn’t brown.

Food releases moisture as it's cooked, so leave room for the steam to escape. It's easy to overcrowd a pan when you're in a hurry, particularly if you have to brown a large amount of meat for a beef stew. But the brown, crusty bits are critical for flavor, particularly with lower-fat cooking.

A soggy batch of beef going into a Dutch oven will not be a beautiful, rich, deeply flavored stew when it comes out, even if it does get properly tender. This browning principle applies equally to quick-cook foods like crab cakes and chicken breasts. Leave breathing room in the pan, and you'll get much better results. If you need to speed things up, use two pans at once.

article source :www.stumbleupon.com

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Healthy Foods - All About Good Things To Eat!

Did you know that our society is in the midst of a health craze? Any way you turn there is information about being healthier. Eating healthy foods is obviously one of the best ways to improve your health. However when people hear those two words they think of boring, bland foods that are widely available as a natural food co-op. Although healthy foods are things that you have eaten almost every day, at times just prepared in a different way.

Healthy foods as well as eating habits are pleasing both to the palate and plate. However one must remember that healthy foods is that the closer the food is to its natural state the healthier it is for you. Firstly you can start changing your eating habits to more healthy foods by cutting down on the number of prepared foods that you eat. Prepackaged foods are loaded with preservatives and artificial ingredients. Sure packaged foods are convenient, but healthy foods can be also, especially once you get into the habit of preparing them.

Healthy foods are very easy to prepare. In fact it doesn't take much time or money to eat healthy foods. Here is a simple example of a fantastic meal that is easy to prepare, low-priced and features healthy foods. Grill lean hamburger patties until well-cooked. Next place the patties on whole grain all natural hamburger buns. You can serve the burgers with a large tossed salad as well as a side of steamed green beans. Follow this easy meal with a serving of fresh fruit for dessert. This meal can be on your table in less than half an hour and involves all healthy foods.

Grilling or baking lean meats, fish or chicken does not take to long to prepare. Tossing a salad of fresh greens and vegetables can easily be done while the meat is cooking. Alternatively you can round out the meals by using fresh or frozen vegetables. For added variety to your meals you can try using different healthy foods that you haven't tasted before. Check the produce section of your local grocer which is stocked with a whole range of healthy foods including exotic fruits and vegetables. A good number produce sections offer recipes and tips to show how to prepare fruits and vegetables that you may not be familiar with. This is a great way to expose your children to a variety of healthy foods. Of course, you can experiment with many different fresh herbs that are also available in the produce sections that you can try to add different tastes to your meals.

You can prepare healthy foods on a regular basis to prepare fast nutritious meals. Healthy foods can also be used in more exotic recipes when you have the time. Healthy foods can also be prepared ahead of time and frozen for later use. You can be assured that when you prepare your own frozen foods, you know that they are not full of artificial additives and preservatives. Encourage children to get involve in the preparation of the healthy foods, thus creating a time when each can share about their day. Eating healthy foods do not have to cost you time or money, and they are certainly a better option for you.

James L. Paleta provides readers with up-to-date commentaries, articles, and reviews for food as well as other related information [http://www.home-and-health-guide.com].

Article Source: http://EzineArticles.com/?expert=James_L._Paleta

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How To Eat BETWEEN Meals And Still Lose Weight!

Unlike other, more restrictive diet plans, snacking is a perfectly acceptable part of a low carbohydrate diet—provided your snacks are all found on the low carb list.

Snacking is not only okay, it’s also beneficial in many ways. Eating small amounts over the course of a day has been shown to speed up the body’s metabolism, burning fat more quickly and efficiently. Also, snacking helps prevent hunger pains, which can drive even the most disciplined dieter to cheat or overeat at the next meal. Without using snacks as a safety net, dieters will be more tempted to pick at restricted foods and just about anything else that comes their way.

That said, snacking—like everything else—should be done in moderation. Just because a food is found on the low carb list does not mean it is okay to eat as much of it as you want. Consult your low carb list to see how many carbohydrates are in a serving of the food(s) you wish to have as a snack, and be sure that the total amount of carbohydrates fits within your daily allowance. A food makes it onto the low carb list because one serving is low carb, not an unlimited amount.

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10 Easy to follow Tips to help You Lose Weight

Dieting is not easy. If it were, we would probably all be thin. Since we are not, here are some tips that successful people use to lose weight so that others can benefit, too.

SUCCESS TIP NO. 1: DRINK 8-10 GLASSES OF WATER EACH DAY

Okay, for many people this is a big problem. Water doesn’t taste all that great generally because water doesn’t really “taste” like anything. Drinking water 8 to 10 times each day gets easier the more you actually do it. It is simply a matter of conditioning your taste buds, and yourself, so that it becomes easier to do. Once you get started, you will begin to crave water.

To begin with, you should drink a glass of water in the morning first thing, before you eat. This is probably the easiest glass you will drink all day and it will help you remember to drink water all day long. Better yet, why not drink two glasses?

If you really cannot bear the taste of water, try using a water purifying pitcher or filter. You can also add a few drops of lemon or lime to your water – but no sugar or sweetener! Ice also helps.

Check out flavored waters on the market, too. Just keep an eye out for additives.

SUCCESS TIP NO. 2: EAT BREAKFAST

Do not skip breakfast. If you need to go to bed a little earlier so that you can get up 20 minutes earlier each morning – do it! Breakfast is so important to your good health and to weight control. According to Dr. Barbara Rolls a professor of nutrition at Penn State University, "Your metabolism slows while you sleep, and it doesn't rev back up until you eat again."

Eating breakfast is not only good for overall weight loss, it will help you stay on track with your diet the rest of the day. You are more likely to binge on something sweet and in the “bread” group if you skip breakfast.

You can always keep a couple of hard-boiled eggs in the fridge or some high-fiber, low starch fruit around. If you plan to eat fruit at all during the day, breakfast is the perfect time to do it.

SUCCESS TIP NO. 3: EAT AT LEAST 3 MEALS AND 2 SNACKS EACH DAY

This can be one of the hardest adjustments to make. After all, you are busy! You already have a “full-plate”. When do you have time to worry about filling your plate with more frequent meals?

Just like eating breakfast will increase your metabolism, so will eating more often. This will also help you curb your bad-carb intake by making sure that your snacks are planned and occur regularly throughout the day.

Really, it will just take a minimal investment of planning time at the grocery store and at home each morning before you head out for the day to make some healthy food choices and prepare a few healthy snacks and meals. For suggestions, just see the handy list of snacks and appetizers listed later.

SUCCESS TIP NO. 4: AVOID WHITE FOODS

This is one easy way to remember what not to eat. If it is made from sugar, flour, potatoes, rice or corn - just say no. Remembering this rule of thumb will make it easier to recognize those rice cakes as an unhealthy high-carb snack.

Always look for colorful fruits and veggies to substitute for the white ones. Buy broccoli, lettuce, bell peppers, green beans and peas, brown rice in moderation, leafy greens like kale and spinach, apples, melons, oranges and grapes.

These foods are not only colorful they are also high in fiber, nutrients and important antioxidants. Eating colorful fruits and vegetables will give your diet variety as well as give you added health benefits.

SUCCESS TIP NO. 5: EAT YOUR VEGGIES

It is so easy to use a low-carb diet as an excuse for poor nutrition. Resist this temptation. If the only vegetable you have eaten in the last 5 years has been the potato, now is a good time to begin experimenting with other vegetables. This is important for your overall health and to avoid some nasty side effects of not getting enough fiber in your diet.

If you try hard enough, you will find vegetables that you enjoy eating. Experiment with grilling veggies and cooking with real butter to add flavor. You can also search for new recipes on the Internet or in cookbooks.

Remember, if you are only eating 40 grams of carb a day or less, two cups of plain salad greens contain only about 5 grams of carbohydrate. You have no excuse not to eat your veggies.

SUCCESS TIP NO. 6: PREPARE YOUR OWN FOOD AS MUCH AS POSSIBLE

While more and more restaurants are offering low-carb friendly menu items, many of them are still not ideal low-carb fare. There are many recipes for quick and easy meals that you can prepare yourself at home. Try to do this as often as possible.

If you cook your own foods, you know exactly what the contents are and you will be able to better control for hidden sugar and otherwise processed foods.

Another benefit is the cost savings over the long run. Even if you must go to the grocery store more often, you will save a significant amount per meal as opposed to eating at restaurants and fast food establishments.

It will also be easier to maintain your diet with your own favorite fresh food selections on hand.

SUCCESS TIP NO. 7: INVEST IN A GOOD SET OF FOOD STORAGE CONTAINERS

Having food storage containers of various sizes on hand will make it so much easier for you to plan your meals and snacks. When you buy nuts, fruits and vegetables in bulk you can simply prepare, separate and store them for easy use later.

For instance, you can pre-slice your apples and snack on them over several days. Simply cut them, rinse them in pineapple or lemon juice and store. This will make a quick and easy snack for later.

Fix your lunch and take it with you to work. Better yet, fix your lunch and 2 snacks for work.

SUCCESS TIP NO. 8: EAT SOME PROTIEN AT EACH MEAL & AS A SNACK

In addition to everything that’s been discussed before, eating protein helps you burn more calories. Jeff Hample, Ph.D., R.D., a spokesman for the American Dietetic Association says that, "Protein is made up mainly of amino acids, which are harder for your body to breakdown, so you burn more calories getting rid of them.”

Just think – eating a protein rich snack can help you lose weight. How about a few slices of turkey or ham or some string cheese?

Eating protein will also help you feel full so that you are less likely to crave unhealthy snacks.

SUCCESS TIP NO. 9: DRINK A GLASS OF WATER AFTER EACH SNACK

This will help you get in your 8 to 10 glasses of water each day but it can also have other benefits. Ever feel hungry after eating a handful or standard serving of nuts? Try drinking water afterwards. The water will help you feel full and prevent overindulgence.

Drinking water after a snack will also help remove the aftertaste from your mouth and can help curb your desire for more.

SUCCESS TIP NO. 10: EAT SLOWLY & ENJOY YOUR FOOD

You will feel full and more satisfied if you take the time to savor your food and chew it slower. Don’t get in the habit of eating while standing or eating quickly. Sit down and chew.

Eating slower will help you enjoy your food more, pay attention to what it is you are actually eating and get a better sense of when you are actually full.
article source www.stumbleupon.com

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7 Detox Smoothies With Added Health Benefits

Smoothies are a great way to boost your fruits and veggies daily intake.  It makes a delicious quick breakfast, a nice refreshing snack, a wonderful healthy dessert or a super post-training drink.  Not only the flavor combinations are infinite, you can prepare different recipes to benefit from specific health components from its ingredients.  One other great thing about smoothies is that to the opposite of simple juices, it keeps all the natural fiber, which help cleansing the digestive tract.  The powerful detox foods that go into it help your liver to detox naturally, and they can help you stay healthy and look great.

1.Flat Tummy

Rich in digestion supporting ingredients, this smoothie will help prevent bloating and digestive stress that can sabotage your tummy flattening efforts.

• 3/4 c. papaya
• 3/4c. sliced peaches
• 1/2 pear, sliced
• 1 tsp fresh ginger
• 2 mint leaves
• Water to thin

2.Skin Saver

Antioxidants in berries are known to help to fight wrinkles and other skin ageing signs.  Berries are also a great way to control blood sugar that can sabotage your complexion.  This smoothie also contains Omega 3, to fight inflammation, as well as vitamins E and C, both renown to help the skin.

• 3/4 c blueberries
• 3/4 c pitted cherries
• 5   strawberries
• 1/4 avocado, peeled and pitted
• 2 tsp wheat germ (optional)
• 2 tsp ground flaxseed
• Water, to thin

3.Peanut Butter Energy Booster

This protein-rich and minerals-filled smoothie will give you long-lasting energy.  Cinnamon will help to control your blood sugar so your energy level won’t crash too quickly.

• 1 big banana
• 1 scoop of natural hemp protein powder
• 2 tsp of natural peanut butter
• 1 handful of fresh baby spinach
• 1/2 tsp of cinnamon
• Water, to thin

4.Bone Lover

This vitamin-rich green smoothie contains calcium, magnesium and other bone building minerals to keep your bone strong and healthy.

• 2 bananas
• 1 handful of Swiss chard leaves, stems removed
• 1 handful of kale leaves
• 1 tsp of green Matcha powder
• 1/2 cup of homemade almond milk

5.Immune System Booster

Rich in vitamin A, C and zinc, this smoothie can increase the production of white blood cells and antibodies to get your body ready to resist this season’s infections.

• 1/2 c. mango cubes
• 1/2 c. cantaloupe cubes
• 1/2 c. fresh pineapple cubes
• 1/4 c. chopped pumpkin seeds
• Water, to thin

6.Natural Skin Tanner

Studies have proven that a beta-carotene rich diet can make your complexion glow, and that particular skin tone is usually considered healthier than a regular skin tan. This smoothie can help you get that healthy glow without risking your skin lying under the sun.

• 1/2 cup of cantaloupe cubes
• 1/2 cup of papaya
• Juice of 1 orange
• 1/2 cup of carrot juice (or water)
• 1 small knob of fresh ginger

7.Antioxidant Power

Feel the power of this detox foods-rich smoothie.  Very rich in antioxidants, this smoothie will help to support your liver to detox naturally and help your body stay healthy and young longer.

• 1/3 cup of blueberries
• 1/3 cup of raspberries
• 1/3 cup of pomegranate kernels
• 1/4 cup of beet juice (optional)
• 1 banana
• Water to thin 

What do you add to your Smoothies?

source

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9 Best Healthy Foods We Are Not Eating

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When we shop at the market or go to a restaurant our first thought is to get food we like to eat and know. There are several foods out there that do not often make it into the shopping cart.

We always think that we don't want that or don't have time to fix that, but the reality is it doesn't take any more time to prepare a well balanced and nutritious meal than going to the drive through and getting something unhealthy when you calculate the time it takes to get through a line of ten cars or ten people in the restaurant.

Below you will find a list of nine foods you should be eating and reasons why.
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Healthy Food #1 - Beets
The first item on the list is beets. Yeah, I know. I'm not one for beets either, but if you pick up a fresh beet from the supermarket rather than the can you will be getting a better taste as well as a healthy food. The beet is like red spinach it offers you a great source of folate and betaine. These are two nutrients that can help you lower your blood levels and decrease your risk of heart disease. Sounds pretty good right?

Healthy Food #2 - Cabbage
Cabbage is another source of great vitamins and you don't just have to through it in a salad. You can put cabbage on burgers, eat it in coleslaw, or even Asian style cabbage in your next Chinese dinner dish. Cabbage is just 22 calories of food and contains so many vitamins, it is one of the reason those on an Asian or European diet are healthier. You will find that cabbage contains sulforaphane, which helps boost your immunity to breast cancer. There are many healthy foods that can actually help us fight disease, so you may
want to start eating a few.

Healthy Food #3 - Guava
Guava is not a very popular fruit in some cultures, but it is one of the best fruits to take. Guava contains lycopene, which is an antioxidant that fights prostate cancer. You will find that tomatoes and watermelon have some of the lycopene, but it isn't as much as guava. Guava actually has a sweeter flavor than other fruits. It is less acidic so it usually goes down great. For those who can't handle oranges or pineapple this is a pretty great treat. You can eat the fruit plain, make a juice, or have a fruit bowl with bananas and other fruits that also offer you some great nutrients.

Healthy Food #4 - Swiss Chard
Swiss Chard is not a popular item by any means, but again it is very healthy for you. Swiss Chard is a leafy green, which is found in the Mediterranean. You will find that this particular plant contains lutein and zeaxanthin along with carotenoids that help with your eyesight. The carotenoids help reduce the damage of aging to the retinas. This particular plant is good with steak or chicken after it has been steamed.

Healthy Food #5 - Cinnamon
Who doesn't love cinnamon? Surprisingly many of us don't get enough cinnamon. You don't have to have cinnamon in a cinnamon roll, but you can certainly add it to many recipes. It is a great way to help reduce your blood sugar and the risk of heart disease. You can just sprinkle it on oatmeal or even in your coffee depending on what you like most.

Healthy Food #6 - Purslane
Purslane is a vegetable found in Mexico, China, and Greece among other countries. It is a broad leaved weed. You will find this edible plant has more melatonin in it than other fruits and vegetables. This means that you will have an antioxidant in your body that naturally reduces the risk of cancer. Most often this purslane is found among salads.

Healthy Food #7 - Pomegranate
Going back to juices for a minute you will find that the pomegranate juice is one of the most highly recommended juices to purchase. Everyone used to drink orange juice, but now it is pomegranate juice. The pomegranate juice regulates your body, by offering more energy as well as helping to reduce blood pressure. 4 ounces of pomegranate juices provides 50 percent of your daily vitamin C needs as well.

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Healthy Food #8 - Goji Berries
Goji Berries is another great fruit to help you reduce the risk of disease; specifically you will help reduce the likelihood of having diabetes when you eat these berries. The Goji Berries are a medical food from Tibet. They have been around for more than 1700 years. You will find that they have an antioxidant that helps reduce diabetes because it offers a way to reduce insulin resistance. You can eat them as a juice, plain, or with yogurt.

Healthy Food #9 - Plums
Plums, especially dried plums which are prunes are another healthy source of food. Prunes offer chlorogenic acid, and antioxidants that are able to reduce the risk of cancer. You will find that prunes are also a great help in regulating the body if you suffer from constipation. You can eat the prunes by themselves or sprinkle them over a prosciutto and back for a few 
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11 Easy healthy Lunches

Stop waiting in line for too-expensive salads or sandwiches that pack on double your daily calorie needs. we share their best DIY lunch recipes so you can save some cash and lose weight at the same time.

1.Hummus and Roasted Veggie Pizza

Ingredients
1 soft tortilla shell
Handful of your favorite veggies (try spinach, tomatoes, and zucchini)
Hummus
1 tablespoon olive oil
1 garlic clove, minced
Salt and pepper, to taste
Crumbled goat cheese
Directions
1. Roast veggies for about 20 minutes at 350°F with the olive oil, garlic, salt, and pepper.
2. Top your favorite type of tortilla with hummus (store-bought or homemade), add the roasted veggies and some goat cheese, then bake for 10 minutes at 350°F.
3. Slice and enjoy!

2.Quinoa Edamame Salad

Ingredients
1/4 cup dry quinoa
1 cup shelled edamame
8-10 grape tomatoes, sliced in half
1/3 cup chopped onion
2-3 tablespoons vegetable broth
For the dressing
2 lemons, squeezed
2 teaspoons Dijon mustard
1 teaspoon agave nectar
Sprinkle of cumin or black pepper
Directions
1. Cook quinoa in a pot with about 1 cup water until it becomes like rice.
2. In a heated pan, pour the vegetable broth and simmer. Add onions, tomatoes, and edamame. Transfer quinoa to heated pan and stir-fry.
3. Add dressing on top and serve. Makes one hearty meal or two smaller portions.

3.5-Minute Turkey, Avocado, and Hummus Wrap

Ingredients
1 whole wheat tortilla
2-3 tablespoons red pepper hummus
3 slices low-sodium deli turkey
1/4 avocado, sliced
Pickle slices
Directions
Spread tortilla with hummus, then layer on turkey, avocado, and pickle slices. Roll, then slice. Makes 1 wrap.

4.Turkey Chili Taco Soup

Ingredients
1 1/3 pounds 99 percent lean ground turkey
1 medium onion, chopped
1 bell pepper, chopped
10 ounces RO*TEL Tomatoes and Green Chilies
15 ounces canned or frozen corn, thawed and drained
15 ounces kidney beans, drained
8 ounces tomato sauce
16 ounces fat-free refried beans
1 packet reduced sodium taco seasoning
2 1/2 cups fat-free low-sodium chicken broth
Directions
1. In a large pot, brown turkey on medium heat, breaking up with a wooden spoon as it cooks. When cooked through, add onions and pepper and cook for 2-3 minutes.
2. Add tomatoes, corn, kidney beans, tomato sauce, refried beans, taco seasoning, and chicken broth. Bring to a boil and simmer for 10-15 minutes.
3. Optional: Serve with a few baked tortilla chips and your favorite toppings such as low-fat sour cream, jalapenos, reduced-fat cheese, chopped scallions, onions, or chopped fresh cilantro. Freeze leftovers for individual portions for future meals. Serves 9 with a serving size of 1 1/4 cups.

5.Sweet Tuna Salad

Ingredients
1 can tuna in water, drained
3-4 tablespoon sweet relish
2 tablespoon plain Greek yogurt
1 tablespoon honey mustard
Salt and pepper
Optional add-ins: onions, baby carrots, cucumbers, celery, corn, dried cranberries, or chopped grapes
Directions
Combine all ingredients in a bowl, mix together and enjoy on top of a bed of lettuce, in a sandwich or pita, or scooped up with your favorite whole-grain crackers.

6.Pasta 'n' Peas

Ingredients
2 ounces whole wheat rotini or penne
2 teaspoons olive oil
2-3 cloves garlic, minced
1/2 cup frozen peas
1 tablespoon Parmesan cheese
Directions
1. Cook pasta according to package directions.
2. While pasta is cooking, heat oil over medium heat.
3. Add garlic to oil and cook until garlic is translucent, being careful not to burn it (lower the heat if needed).
4. Add the peas and cook until heated through.
5. Drain the pasta when it's done cooking, then add it to the peas and garlic. Toss to coat and serve.

7.Cheesy Chicken Wrap

Ingredients
1 spinach tortilla
1 Laughing Cow Sun Dried Tomato cheese wedge
Sliced deli meat (for an extra kick try Boar's Head Cajun Chicken)
Tomato slices
Fresh spinach leaves
Any other fresh vegetables
Directions
1. Spread the Laughing Cow cheese wedge all over the tortilla.
2. Layer fresh spinach leaves on tortilla.
3. On one end, layer the deli meat, along with fresh vegetables.
4. Roll up starting with the end with meat and vegetables.
5. Slice in half and serve.

8.Kicka** Kale Salad

Ingredients
2 cups kale, washed and roughly chopped
1/4 cup garbanzo beans, rinsed and drained
1/4 cup avocado, chopped
1 handful alfalfa sprouts or pea shoots
1 carrot, chopped
1 Persian cucumber, chopped
1/2 red pepper, chopped
2 tablespoons sunflower seeds or chopped walnuts
Optional: 1/2 apple, chopped, 4 ounces grilled chicken or sliced turkey
2 tablespoons dressing
Dressing Ingredients
1 tablespoon olive oil
1 tablespoon balsamic vinegar
1 teaspoon mustard
1/2 lemon, juiced
Salt and pepper, to taste
Directions
Combine all ingredients in a large mixing bowl. Toss with dressing and dig in!

9.Mexican Cauliflower "Rice" Bowl

Ingredients
1 head cauliflower
1/2 red pepper
1/2 cup black beans
1/2 cup pineapple, cubed
1/4 cup red onion
1/2 avocado, cubed
1 carrot, diced
Cilantro
Salsa
Cumin, cinnamon, red pepper flakes, salt, and pepper to taste
Directions
1. Cut cauliflower and red pepper into pieces and place in a food processor or blender. Pulse the pieces until they are the size and consistency of rice.
2. Transfer "rice" to a medium bowl. Top with remaining ingredients and sprinkle with cumin, cinnamon, red pepper flakes, and salt and pepper.

10.Burrito Salad

Ingredients
1 1/2 cups lettuce
1/2 cup brown rice, cooked
1/3 cup black beans, cooked
1 cup vegetables (try tomatoes, red peppers, onions, or roasted sweet potatoes)
2 tablespoons avocado or guacamole
2 tablespoons salsa
Sprinkle of low-fat cheese
Directions
1. Place lettuce in large Tupperware container.
2. Add the rice and beans.
3. Top with your choice of vegetables, plus salsa and cheese (if desired).
4. Eat cold or microwave for 20 seconds and serve.

11.Southwest Chicken Quinoa

Ingredients
1 tablespoon olive oil
1/2 green pepper, chopped
1/2 onion, chopped
1 pound chicken, cooked and diced
1 teaspoon cumin
1 teaspoon chili powder
1/4 teaspoon pepper
1/8 teaspoon salt
3 cups quinoa, cooked
1 cup low fat plain Greek yogurt
1/2 cup cilantro
Salsa
Directions
1. Saute vegetables in olive oil until tender.
2. Add the spices and chicken to the vegetable mixture and cook for 2 minutes.
3. Combine quinoa and the vegetable mixture, then stir in Greek yogurt.
4. Last, stir in cilantro and top with salsa

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