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Take a Coffee Break
September 1st, 2008Drinking caffeinated coffee before breakfast can increase your risk of type-2 diabetes—even if you take your java without sugar, says a new study published in the American Journal of Clinical Nutrition. It reported that volunteers who drank caffeinated coffee an hour before they ate cereal had blood sugar levels 250 percent higher than those who knocked back some decaf.
Pineapple-Date Ambrosia
September 1st, 2008UnfeaturedServes 6 to 8
1 cup Greek or regular plain, unsweetened yogurt
4 to 6 tablespoons agave nectar (depending upon desired sweetness)
4 cups diced fresh, ripe pineapple
1 heaping cup chopped dates
1 cup coconut flakes
1/2 cup minced fresh mint leaves
1. Mix the yogurt and agave together in a dish.
2. Toss all remaining ingredients in a large bowl and gently blend in the yogurt. Let sit 10 minutes before serving to allow flavors to develop.Nutrition info per serving (based on 6 servings): 228.1 calories; 6.4 g fat; 4.9 g saturated fat; 5.3 mg cholesterol; 3.1 g protein; 44.3 g carbohydrates; 5.1 g fiber; 24.2 mg sodium
Natural Pain Relief
September 1st, 2008Pharmaceutical painkillers may provide temporary relief, but these natural alternatives can work just as well—minus the side effects.
Build A Better Breakfast
September 1st, 2008A well-balanced morning meal may be the key to maintaining a healthy weight, but a recent study shows that eating a variety of foods for breakfast—for example, toast with a glass of milk and a banana, rather than just toast—also improves mental functioning and alertness.
Pool Precautions
August 1st, 2008Parents wishing to swim with their new baby may need to take a deep breath before plunging into the kiddie pool. Studies by the American Academy of Pediatrics and the Norwegian Institute of Public Health reveal that babies who participate in infant swimming lessons are more likely to suffer from asthma and other lung-related ailments later in life.
Want to Keep Your Metabolism Revved?
August 1st, 2008Make sure you get enough calories each day. If you don’t, your body will sense the danger of starvation and actually slow down your metabolism, says Mark Hyman, MD, author of Ultrametabolism (Simon & Schuster, 2008). A quick way to figure out how many calories you need every day: Calculate your resting metabolic rate.
Whole-Grain Basil Bread
August 1st, 2008Unfeatured1 packet of yeast (1 1/4 ounces)
1 cup warm water
1 cup basil, packed
2 tablespoons olive oil
1 tablespoon honey
1 teaspoon garlic powder
3 cups whole-wheat flour
1 cup whole oats
1. In a small bowl, dissolve a packet of yeast in warm water, and let stand.
2. In a food processor, pulse basil with olive oil, honey, and garlic powder.
3. Combine yeast and basil mixture with whole-wheat flour and whole oats. Knead into dough, and let rise, about an hour. Bake 30 to 35 minutes at 375 degrees.
Quick Tip: For a savory pizza crust, eliminate the oats and reduce both honey and oil to 1 teaspoon.
Orange-Basil Sorbet
August 1st, 2008Unfeatured2 cups marmalade
2 cups fresh orange juice
3 cups water
1/4 sweet basil, finely chopped1. In a large saucepan, combine marmalade, orange juice, and water. Bring to a boil, and then reduce heat and simmer until smooth and syrupy.
2. When cool, stir in 1/4 cup finely chopped sweet basil. Churn the mixture in an ice-cream maker, according to manufacturer directions. Freeze.
Basic Homemade Yogurt
August 1st, 2008Unfeatured4 cups (1 quart) milk (skim, 1 percent, 2 percent, or whole)
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1/2 cup powdered milk (optional, for thicker yogurt)
1/2 cup plain, live culture yogurt1. Heat milk and powdered milk (optional) over medium heat in a small saucepan to 180 degrees (use a candy thermometer), stirring frequently. Remove from heat, and let cool to 110 degrees (about an hour).
2. Gently stir yogurt culture into milk, and pour mixture into a clean glass jar. Cover.
3. Choose your incubation method:
• Use a commercial yogurt maker (such as the Salton 1-quart yogurt maker).
• Place jars in a hot water bath in the oven on its lowest setting (temperature should not exceed 110 degrees).
• Pour hot water into a cooler, and incubate the jars in there, changing the water every few hours if necessary.4. Incubate yogurt at 110 degrees for four to 10 hours or until set. The longer you incubate, the more tart the yogurt will taste. The mixture needs to stay close to 110 degrees for the bacteria to do their job. Lower temperatures deactivate the cultures, and higher temperatures will kill them.
5. Stir in sweetener, honey, or fruit as desired. Refrigerate up to two weeks.
Quick tip: Homemade yogurt tends to be thinner than store-bought, but adding powdered milk to the mix will thicken it. Make sure the plain yogurt you buy to inoculate your homemade yogurt says “live and active cultures” on the label.Nutrition info per serving (using 1 percent milk and whole-milk yogurt): 121.2 calories; 3.4 g fat; 2.2 g saturated fat; 16.2 mg cholesterol; 9.3 g protein; 13.6 g carbohydrates; 0 g fiber; 121 mg sodium
Grilled Slmon with Yogurt Garlic Dill Sauce
August 1st, 2008UnfeaturedFor The Salmon
1 pound salmon, about 1 inch thick, cut into four filets
1/2 teaspoon salt
1/2 teaspoon pepperFor The Yogurt Garlic Dill Sauce
1 cup plain yogurt (see recipe above)
2 tablespoons chopped fresh dill
1 clove garlic, minced
1 teaspoon lemon juice1. Spray grill with cooking spray, and heat to medium-high. Sprinkle salmon filets with salt and pepper, and grill four minutes a side (skin side up first) or until done.
2. Separate fish from skin by sliding a spatula between them; transfer filets to a plate. Serve with yogurt garlic dill sauce.
3. To make yogurt garlic dill sauce, combine all ingredients. Refrigerate until ready to use.
Nutrition info per serving (4): 249.3 calories; 9.5 g fat; 2.4 g saturated fat; 68.3 mg cholesterol; 34.3 g protein; 4.8 g carbohydrates; 0.1 g fiber; 394.1 mg sodium
