Tips & Recipies For Staying Healthy & Young

10 Delicous Healthy Recipes

Bagel Coins

Ingredients:
2 onion bagels, 4 1/2" in diameter
2 teaspoons dried Italian seasoning
2 tablespoons grated Parmesan cheese

Instructions:
Slice each bagel in half vertically. Starting with one half of one bagel, continue slicing vertically into 1/4" coins (about 18 per bagel half). Repeat with remaining bagel halves for a total of about 72 coins.

Place the coins on a baking sheet and coat them with no-stick spray. Sprinkle with the Italian seasoning and Parmesan. Bake at 350 degree F for 10 to 12 minutes, or until golden brown and crisp.

Nutrition Facts:
Amount Per Serving: Calories 44
Fat 0.8 g, Cholesterol 3 mg,
Sodium 70 mg,

Quantity:
Makes 9 servings

Baja Shrimp Salad

Ingredients:
1 lb. cooked shrimp, thawed and drained
1 cucumber, peeled, seeded and thinly sliced
12 radishes, thinly sliced
4 scallions, sliced
1/2 cup white wine vinegar
1 Tbs. sugar

Instructions:
Combine all ingredients in a bowl and toss well. Chill.

Nutrition Facts:
Servings: 181
Amount Per Serving: Calories 181
Fat 2.6 g, Cholesterol 196 mg
Carbohydrates 11.4 g, Sodium 200 mg,

Bourbon-Bacon Scallops

Ingredients:

3 tablespoons minced green onions
2 tablespoons bourbon
2 tablespoons maple syrup
1 tablespoon low-sodium soy sauce
1 tablespoon Dijon mustard
1/4 teaspoon pepper
24 large sea scallops (about 1-1/2 pounds)
6 low-sodium bacon slices (4 ounces)
Cooking spray

Instructions:

Combine first 6 ingredients in a bowl; stir well. Add scallops, stirring gently to coat. Cover and marinate in refrigerator 1 hour, stirring occasionally.

Remove scallops from bowl, reserving marinade. Cut each slice of bacon into 4 pieces. Wrap 1 bacon piece around each scallop (bacon might only wrap halfway around scallops if they are very large). Thread scallops onto 4 (12-inch) skewers, leaving some space between scallops so bacon will cook.

Place skewers on a broiler pan coated with cooking spray; broil 8 minutes or until bacon is crisp and scallops are done, basting occasionally with reserved marinade (cooking time will vary greatly with size of scallops).

Nutrition Facts:
Amount Per Serving: Calories 245
Fat 7 g, Cholesterol 68 mg,
Sodium 642 mg,

Bite Sized Pizzas

Ingredients:
8 garlic or onion melba toast rounds
3 tablespoons low-fat meatless spaghetti sauce
1/3 cup shredded part-skim mozzarella cheese

Instructions:
Preheat broiler. Place melba toast rounds on a baking sheet. Spoon about 1 teaspoon spaghetti sauce over each round. Sprinkle with cheese
Broil 4 inches from the heat for 1 to 2 minutes, or just until cheese melts.

Microwave Method: Prepare recipe as directed above except arrange assembled melba toast rounds in a circle on a microwave-safe plate.

Cook on 100% power (high) for 15 to 30 seconds. Rotate plate 1/2 turn and cook an additional 15 to 30 seconds, or just until cheese melts.

Nutrition Facts:
Amount Per Serving: Calories 60
Fat 2 g, Cholesterol 5 mg,
Sodium 63 mg,

Apple Cinnamon Bars

Ingredients:
1 c whole wheat flour
1/2 c rolled oats
1 T ground cinnamon
1 t baking powder
1/4 c brown sugar
1/2 c soft tofu
1/2 c soymilk
1/4 c apple juice concentrate
1/4 cup raisins
3/4 c dried apples

Instructions:
Preheat oven to 350 degrees. Soak the raisins in the apple juice concentrate for 30 minutes. Spray 8-inch square pan with vegetable spray (or use non stick pan). Stir together dry ingredients. Add apples and toss to coat. Stir together all wet ingredients. Pour wet ingredients into the dry, fold together just to evenly moisten the dry ingredients. Spread this thick batter into the prepared 8" pan, bake for 20 minutes.

Angel Food Cake With Mixed Berry Compote

Ingredients:
For the Cake:
1 cup cake flour
1 1/2 cups granulated sugar
1 1/4 cups egg whites (10 to 12 whites)
1 1/4 teaspoons cream of tartar
1/4 teaspoon salt
1 teaspoon vanilla extract

For the Compote:
3 cups strawberries, hulled and sliced
3 cups raspberries, blackberries, or blueberries, or any combination of them
3 tablespoons orange juice or orange-flavored
liqueur
1/2 Cup sugar

Instructions:
Preheat the oven to 325 degrees F. Rinse a
10-inch angel food cake or tube cake pan with
cold water and drain.

TO MAKE CAKE: Sift together the cake flour and 1 cup of the sugar. Repeat the sifting 3 times, then set aside. In a large bowl, beat the egg whites until foamy. Add the cream of tartar and salt. Continue beating until soft peaks form. Add the remaining 1/2 cup of sugar, 2 tablespoons at a time, beating after each addition. Beat in the vanilla extract. Sift a third of the flour-sugar mixture into the beaten egg whites, folding quickly with a rubber spatula until no flour shows. Repeat the process twice again with a third of the flour-sugar mixture.

Transfer the batter into the prepared pan and bake for 45 to 50 minutes, until the cake is springy to the touch and a toothpick inserted in the center comes out clean.

Immediately invert the pan onto a cooling rack. Let the cake cool completely in the pan. Run a thin knife around the edge to loosen before unmolding.

TO MAKE COMPOTE: In a medium bowl, combine all the berries, orange juice or liqueur, and sugar. Cover the bowl and refrigerate. Stir the mixture just before serving.

TO SERVE: Place a slice of the cake onto a dessert plate and surround it with some of the compote.

Yield: 12 servings

Nutrition Facts:
Amount Per Serving: Calories 200
Fat 0 g, Cholesterol 0 mg,
Sodium 91 mg,

Apple Coffee Cake

Ingredients:
5 cups tart apples, cored, peeled, chopped
1 cup sugar
1 cup dark raisins
1/2 cup pecans, chopped
1/4 cup vegetable oil
2 tsps vanilla
1 egg, beaten
2-1/2 cups sifted all purpose flour
1-1/2 tsps baking soda
2 tsps ground cinnamon

Instructions:
Preheat oven to 350°F. Lightly oil a 13x9x2-inch pan. In a large mixing bowl, combine apples with sugar, raisins, and pecans; mix well. Let stand 30 minutes.

Stir in oil, vanilla, and egg. Sift together flour, soda, and cinnamon; stir into apple mixture about a cup at a time just enough to moisten dry ingredients. Turn batter into pan. Bake 35 to 40 minutes. Cool cake slightly before serving.

Nutrition Facts:
Amount Per Serving: Calories 188
Fat 5g, Cholesterol 11mg,
Sodium 68mg,

Apple Cinnamon Punch

Ingredients:

6 cups cranberry-apple drink
3 cups water
15 hard cinnamon candies
1 (6-ounce) can thawed limeade concentrate, undiluted

Instructions:

Combine all of the ingredients in a large pitcher.

Cover and chill 8 hours or until candies are dissolved.

Pour mixture into a large Dutch oven, and cook over medium heat until thoroughly heated.

Servings: 10

Nutrition Facts:
Amount Per Serving: Calories 166
Fat 0 g, Cholesterol 0 mg,
Sodium 4 mg,

Cookies And Cream Milk Shake

Ingredients:
1 pint vanilla, chocolate or coffee nonfat or low-fat frozen yogurt or ice milk
1/4 cup skim milk
2 chocolate sandwich cookies

Instructions:
In a blender container, combine frozen yogurt or ice milk and skim milk. Cover and blend until smooth. Add cookies. Cover and blend just until cookies are coarsely chopped.
Serve immediately.

Nutrition Facts:
Amount Per Serving: Calories 112
Fat 1 g, Cholesterol 3 mg,
Sodium 82 mg,

Strawberry Lemonade

Ingredients:
1 1/2 cups (224 g) fresh strawberries, halved
3/4 cup (104 g) Spoon One Sugar Replacement
1 cup (240 ml) cold water
3/4 cup (180 ml) fresh lemon juice (about 4 lemons)
1 tablespoon (15 ml) grated lemon zest
4 whole large strawberries with hull for garnish
fresh sprigs of mint for garnish

Instructions:
In a food processor or blender, puree the strawberry halves and sugar replacement. Transfer to a large pitcher.
Stir in water, lemon juice, and lemon zest.
Cut each strawberry in half, almost to the hull, but not cutting through the hull.
Pour lemonade into tall glasses filled with ice. Add a mint sprig and position a cut strawberry over the rim of each glass.

Nutrition Facts:
Amount Per Serving:
77 calories (0% calories from fat), 1 g protein, 0 total fat (0 saturated fat), 33 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 1 mg sodium

Diabetic exchanges: 2 carbohydrate (1 1/2 bread/starch, 1/2 fruit)

Note: Although Spoon One is absorbed at slower rate than sugar, the nutrient analysis shows the equivalence of 2 carbohydrate exchanges, although it provides less calories than 2 carbohydrate exchanges would provide.

Quantity:
Serves 4

10 Tips To Healthy Eating

1. Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.

2. Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.

3. Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.

4. Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.

5. Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.

6. Reduce, don't eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.
Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices.
Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly.
If you love fried chicken, however, you don't have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.

7. Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.

8. Know your diet pitfalls. To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.

9. Make changes gradually. Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.

10. Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are v


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