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Spicy Sausage Bake - by Stormisummer Breakfast on a Muffin - by Veggies Yuk Cold Cut Lunch Platter - by gug Cheesy Eggs - by auntshell Salmon Patties - by Albright Mojito Madness - by Amryk Hot Dr. Pepper - by Cobra Fan Roasted Tomato Appetizer - by bethru Mediterranean Vegetable Spread - ImLuuvd Turkey Avocado Crostini with Dried Cranberries - by dawn Hot mint Chocolate Nog - by Stormisummer Tabouli - by Albright Holiday Granola - by Karenfit4life Hard Boiled Eggs - by gug Deviled Eggs - by Veggies Yuk Turkey Mulligatawny Soup with Coriander - by Densible Turkey Wild Rice Soup - by Sharonfriz Hot Artichoke-Parmesan Spread - by Karenfit4life Roasted Parsnips - by Amryk Wild Mushrooms and Barley - by Amryk [b]1.

Add the olive oil and process until smooth and creamy. Fold in the red onions by hand and add salt and pepper to taste. Serve at room temperature, or chill for at least an hour and serve cold. Serve this as a dip for crackers, pita, crudites, or steamed artichokes. Per 2-oz serving: 56 calories, 3. White or yellow is too strong. Serve with FF or low fat chips. Simple and fresh salsa. Mayonnaise 1 tbs. Roll up. Place ham roll on a thin slice of Swiss cheese and roll again. Fasten with a toothpick. Total Carbs 9. Take bets on how fast these "Guilt Free Snack Chips" disappear!

Cut each half in half, lightly spray the pulp side with cooking spray. Sprinkle on the pulp side. Place with the skin side down on a baking sheet. Bake for minutes or until lightly browned. Meanwhile, in a food processor or blender, process the remaining ingredients except the olives until smooth. Spoon about 1 teaspoon mixture into each baked potato skin. Top each piece with an olive slice. Make 8 servings Makes 24 pieces.. Dietary Exchanges 1 starch [b]7.

Place all the ingredients in a medium-size bowl. Mash with a potato masher until well blended. Tase and adjust the seasonings. Transfer to a serving brown and serve at once. You can make this a few hours ahead of time, but if you do, place the avocado pit in the center of the guacamole, cover tightly with plastic wrap, and refrigerate to help keep the guacamole from turning brown.

Serve with tortilla chips or raw vegetables. Add beef, garlic, and onion, in 3 batches, and cook 4 to 5 minutes or until meat is well browned on all sides, stirring occasionally. Crowding pan will prevent browning. With slotted spoon, transfer beef mixture to medium bowl as meat browns. Add chili powder and cumin to drippings in pressure cooker and cook 30 seconds, stirring constantly. Add 1 cup water and heat to boiling, stirring until browned bits are loosened from bottom; boil 1 minute. Stir in tomato paste, sugar, salt, red pepper, beans, tomatoes, and beef mixture with any juices.

Following manufacturer's directions, cover pressure cooker, bring up to pressure, and cook under pressure 15 minutes. Release pressure quickly as manufacturer directs.

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Meanwhile, prepare topping: In small bowl, combine sour cream, tomato, cilantro, lime juice, cumin, and salt. Makes about 1 cup. To serve, skim and discard fat from chili, if any. Spoon chili into bowls. Pass Cilantro-Tomato Topping to spoon on top. Each serving chili: About calories, 38 g protein, 44 g carbohydrate, 12 g total fat 4 g saturated , 15 g fiber, 74 mg cholesterol, mg sodium. Each tablespoon topping: About 20 calories, 1 g protein, 1 g carbohydrate, 2 g total fat 1 g saturated , 0 g fiber, 5 mg cholesterol, 45 mg sodium.

Flat bread Roll-ups Mix smoked salmon, and cream cheese Spread on roll-ups Roll and cup into pin-wheels I love these [b] Preheat oven to degrees F. Coat a baking sheet with cooking spray. Place rye bread on baking sheet: Coat each piece with cooking spray. Layer each with 1 piece each of Swiss cheese and corned beef and 2 teaspoons sauerkraut.

Bake for 15 minutes. Serve immediately. Yields one ruben per serving. Serves: 24 Points per serving 1 point [b] Sprinkle with remaining cheese. Mix milk and egg substitute together and pour over top. Top with bread crumbs. Refrigerate hours or overnight. Bake for minutes, or until knife inserted in center comes out clean. Slice into four pieces and serve. Sweeten to taste. Muffins will keep for 24 - 36 hours in a plastic bag. These freeze fairly well if sealed tightly in a plastic bag.

Separate the egg into an egg white and egg yolk. Set the egg yolk aside and whisk the egg white until frothy. Cream together the reduced-fat spread and egg yolk until smooth. Whisk until smooth. Place the all-purpose flour, whole wheat flour, wheat germ, salt, baking powder and baking soda in a sifter and sift into the mixing bowl. Gently fold the creamed mixture together with the flour mixture.

As this is blended slowly add the buttermilk folding until smooth. As soon as the mixture is well blended, stop. Froth the egg whites until white and foamy and fold them into the batter. Gently fold the blueberries into the batter. Do not over mix. Line a muffin tin with muffin papers and fill each muffin paper with an equal amount of batter. Bake for 12 — 15 minutes. Combine all ingredients except feta. Coat a 9 inch pie plate or tart pan with removeable bottom with cooking spray.

In a medium bowl, combine the potatoes, scallions, egg substitute, thyme and salt. Press the mixture onto the bottom and up the side of the prepared pan. Bake for 30 minutes, or until firm to the touch. Cool on a rack. To make the filling: Meanwhile, heat a medium nonstick skillet coated with cooking spray over medium heat.

Add the zucchini and garlic and cook, stirring, for 2 minutes, or until tender. Add the bacon, spinach, tomato, salt and pepper and cook, stirring frequently, for 5 minutes, or until the spinach is wilted and the liquid has evaporated. Remove from the heat and cool. Stir in the egg substitute. Pour the vegetable mixture into the crust. Sprinkle with the cheese. Bake for 25 minutes, or until the filling is set and the crust is golden brown.

Makes 6 servings Per serving: calories, 2 g fat. Grease muffin cups or use paper muffin liners. Mix together wheat bran and milk, and let stand for 10 minutes. In a large bowl, mix together applesauce, egg, brown sugar, and vanilla. Beat in bran mixture. Sift together all-purpose flour, whole wheat flour, baking soda, baking powder, and salt. Stir into bran mixture until just blended.

Why Fiber is the Not-So-Secret Key to Weight Loss | Austin Fit

Fold in blueberries. Scoop into muffin cups. Bake in preheated oven for 15 to 20 minutes, or until tops spring back when lightly tapped. Pour milk over the bread. Let the mixture stand for one hour. Preheat oven to Spray glass baking dish with Low Fat Pam cooking spray. In a second bowl beat eggs, vanilla, and sweetener. Add raisins. Pour the mixture into the bread and milk mixture. Bake for approximately one hour and ten minutes. Cool to room temperature. Cover with foil and refrigerate overnight. To serve - remove from refrigerator thirty minutes before re-heating.

Re-heat - covered with foil - at degrees for twenty minutes. Serve warm or at room temperature. Top with "half and half. Drain off fat. Add salt, caraway seeds, tomato paste, and Tobasco sauce. Stir well. Combine eggs and Parmesan cheese. Spoon meat mixture into baking dish and cover with eggs.

The Benefits Of Oat Bran

Bake for 45 minutes or until set. Definately a meat and cheese girl [b] In a large nonstick pan cook the apples, cranberries, sugar, cinnamon and nutmeg over medium heat stirring occasionally until the fruit is tender, about 10 minutes. Stir in the cornstarch mixture and cook for another 2 to 3 minutes, until the juices in the pan thicken. Set aside to cool. Lay a sheet of phyllo onto a large cutting board and brush the dough with oil.

Top with a second sheet and brush with oil. Sprinkle half the crushed cookies on top. Add another sheet of phyllo and brush with oil. Cut the phyllo into 4 long pieces. Put a small mound of the apple mixture about 1-inch from the bottom of 1 section and fold the phyllo over the mixture into a triangle-shaped pocket. Continue to fold to maintain the triangle shape so a turnover is formed. Repeat with the other 3 sections.

Repeat the whole process again with 3 more sheets of phyllo so that you wind up with 8 turnovers. Be sure to reserve a little oil to brush the top of each turnover. Spray a baking sheet with cooking spray, place the turnovers on the sheet, brush the tops with the remaining oil and bake for 20 to 25 minutes or until nicely browned.

Serve warm. I like a high fiber roll-up like Flatouts or Mission instead of rolls. Each recipe is 1 serving size. Flip bread so both sides are coated and all the mix is absorbed. Serves one. I think it would still taste great and not change the flavor 6 average Morningstar Farms Frozen Breakfast Patties, defrosted and broken up with fork, one package. Low-fat cheddar or colby cheese, shredded 2 tsp. Dry mustard 2 tsp. Coat a medium, deep casserole dish with nonstick cooking spray. Repeat layers, sprinkling mustard, garlic and flour before adding th final cheese layer.

Mix egg substitute and mil together. Slowly pour egg mixture over casserole try to pour over whole casserole as evenly as possible. Cover dish and refrigerate overnight. Bake casserole for about an hour; cheese should be lightly browned and bubbly on top, and edges starting to brown. Cut into 8 pieces and server. It's pretty low fat and low calorie-if you stick to one glass of champagne. Here's a recipe for low fat blinis. I use buckwheat flour and omit the egg yolks save them for custard for Christmas dinner.

Cover bowl with clean towel and let stand in warm place 5 to 10 minutes, or until yeast foams. In separate bowl, whisk together flour, milk, salt and egg yolks. Add yeast mixture. Cover bowl with clean towel and let batter rise in warm place 1 hour. Beat egg whites in clean bowl until soft peaks form. In another bowl, whip chilled evaporated milk with electric beater until thick like whipped cream. Fold into egg whites. Fold egg-white mixture into batter.

Heat inch nonstick griddle or skillet until drop of water sizzles when flicked onto surface. Cook thin pancakes on hot griddle, flipping once. Stack on paper towels. Offer with fillings of choice. Makes about Note; Can fill these with lots of stuff-cream cheese and fresh fruit, mushrooms and shrimp, ham and cheese, etc. We are cutting up some fruit the night before, and having that with yogurt. In addition I usually do a big pan of cheesy eggs.

Cheesy Eggs melt fat free cream cheese in pan scramble eggs and add to the pan, I use cream at Christmas because it's in the house but usually just skim milk cook eggs to the consistency you like add grated cheddar cheese enjoy I know these aren't the healthiest but you can reduce the fat by using low or no fat products. I just throw stuff together, so there are no measurements I use one large can of salmon, drained and rinsed. Chopped onion to taste. Sometimes I use chopped green pepper also.

A pinch or so of crushed rosemary.


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Dill to taste. Fresh is best, but in winter I use dried. Mix all together, smashing those little bones in the salmon. If you crush them it tastes better. It's kinda gross if you bite into your patty and get a little round bone. I make 4 patties and fry them in a little lite oil or any oil of your liking. Brown on both sides. Usually 4 minutes per side on medium heat. I also make a sauce to go with them. I use fat free mayo, or the kind with less fat, and mix it with a whole bunch of dried dill. Let sit in the refrigerator for about 30 minutes, so the flavors go together.

Serve it on the side. Add the soda and rum, stir well. Add ice and enjoy! Feel free to garnish with mint and lime. Makes 1 serving. Coat a large baking sheet with cooking spray. In a medium bowl, combine cream cheese, cheddar cheese and mayonnaise; mix well and set aside. Halve the jalapenos lengthwise and remove seeds. Oil and seeds from the peppers can be irritating - wear gloves or put plastic bags over your hands.

And do NOT rub your eyes. Stuff jalapeno halves with cream cheese mixture. Place egg substitute in a shallow dish. Place cereal crumbs in a separate shallow dish. Dip stuffed jalapeno halves into egg substitute and then roll in cereal crumbs to coat. Transfer jalapenos to prepared baking sheet and coat with cooking spray. Bake until filling is bubbly, about 30 minutes. Serve hot. HOT DR. Pepper into a large Crock Pot. Heat on high until Dr. Pepper is hot. Add floating lime slices - just before serving.

Drain cherries. Add floating cherries - just before serving. Serve by the fire in festive crystal punch cups. Spray cookie sheet with non stick spray. Arrange tomatoes, cut side up on cookie. Drizzle with olive oil and season with salt and pepper. Bake on for 30 minutes.

Reduce heat to and bake for several hours, until shriveled and blackend on the edges. Toast bread slices. Tomatoes can be mashed or left whole and served on bread. The BBQ sauce gives it a great flavor without the fat of the bacon [b] Cover and chill at least 30 minutes. Serve with crudites or as a spread for Turkey Roll-Ups. This year, I am going to make this variation from a recipe on one of my fav websites for foodies-Chowhound. Mix cilantro and oil together, season with salt and pepper and drizzle over leaves.

The sweet potato ranked number one, when vitamins A and C, iron, calcium, protein, and complex carbohydrates were considered. When looking for healthy protein, it is difficult to know which is the best source. Here are some of the best:. Examples of oily fish include salmon, trout, mackerel, herring, sardines, and anchovies. These types of fish have oil in their tissues and around the gut. Their lean fillets contain up to 30 percent oil, specifically, omega-3 fatty acids. These oils are known to provide benefits for the heart, as well as the nervous system.

Oily fish provide benefits for patients with inflammatory conditions, such as arthritis. They are also rich in vitamins A and D. Scientists at UCLA's Jonsson Comprehensive Cancer Center found that prostate cancer progression was significantly slowed when patients went on a low-fat diet with fish oil supplements. As a white meat, chicken can be consumed much more freely than other red meats such as beef, which can have a more damaging long-term impact on overall health.

It is important to remember that the preparation and cooking of chicken has an impact on how healthy it is. This means deep-fried chicken should be limited or avoided. It's also important to remove the skin, as this part of the chicken contains high levels of fat.

Eggs are another source of protein that can easily be incorporated into a balanced diet. Being very versatile, they can be added to many meals - not just breakfast. They contain other vitamins, including vitamin B-2, also known as riboflavin, and vitamin B, both of which are important for energy and red blood cells. It is also a good source of the essential amino acid leucine, which is important for stimulating muscle protein synthesis.

The yolk of the egg contains the majority of the vitamins and minerals. It also contains the fat and cholesterol, however, research has shown that eggs do not increase the risk for heart disease. Consuming fat in moderate amounts is perfectly healthful. Overall it is important for health to have a balanced diet and one that does not focus on one specific type of food.

It's also important to remember that a treat once in a while can be a part of a balanced diet, and one that is very healthful overall. Article last updated on Tue 20 June All references are available in the References tab. Aronson, W. Phase II prospective randomized trial of a low-fat diet with fish oil supplementation in men undergoing radical prostatectomy. Cancer prevention research, 4 12 , Chai, S. Daily apple consumption promotes cardiovascular health in postmenopausal women. Bao, Y. Fuchs, C. Association of nut consumption with total and cause-specific mortality.

N Engl J Med, , Berryman, C. Effects of almond consumption on the reduction of LDL-cholesterol: a discussion of potential mechanisms and future research directions. Nutrition reviews, 69 4 , Blueberries may inhibit development of fat cells. Brasky, T. Klein, E. Journal of the National Cancer Institute, 15 , Carter, P. Fruit and vegetable intake and incidence of type 2 diabetes mellitus: systematic review and meta-analysis.

Bmj , , c Cassidy, A. Rimm, E. Habitual intake of flavonoid subclasses and incident hypertension in adults. The American journal of clinical nutrition, 93 2 , Circulation, 2 , Cramer, J. Sulforaphane absorption and excretion following ingestion of a semi-purified broccoli powder rich in glucoraphanin and broccoli sprouts in healthy men. Nutrition and cancer, 63 2 , Davidson, R. Clark, I. Devore, E. Dietary intakes of berries and flavonoids in relation to cognitive decline.

Annals of neurology, 72 1 , Di Giuseppe, D. Long-term intake of dietary long-chain n-3 polyunsaturated fatty acids and risk of rheumatoid arthritis: a prospective cohort study of women. Annals of the rheumatic diseases, 73 11 , Douglas, R. Vitamin C for preventing and treating the common cold. PLoS Med, 2 6 , e Fulgoni, V. Nutrition journal, 12 1 , 1. Egg nutrition facts. Griep, L. Colors of fruit and vegetables and year incidence of stroke. You may also know them as Irish oats or Scottish oats. Steel cut oats will take the longest to cook out as they are the least processed.

The Super Fiber that Controls your Appetite and Blood Sugar

They're produced by chopping the whole oat groat into pieces, rather than rolling it flat hello, rolled oats. This type of oat is known for its chewy texture and the way it retains its shape even after cooking. You may also know rolled oats as old-fashioned or whole oats. Rolled oats are oats that are first steamed then rolled flat. These oats are the ones that look like flat, funny shaped discs. Rolled oats will cook faster than steel cut oats and absorb more liquid.


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These are the oats you'll see used in granola , porridge , and muesli. Quick oats are also known as instant oats. Quick oats are the most processed of all the oats as they've already been cooked, drained, rolled and then pressed. These extra steps make oats thinner than rolled oats and means they turn into mush when cooked. As the name would suggest, quick oats cook the fastest of all the oat varieties. All three oat varieties have a very similar nutritional value, as they all come from the same whole oat groats.

Because they are the least processed, steel-cut oats retain a high level of nutrients.