Optimum Results » Healthy Recipes

Drink alcohol a little more wisely!

Andy — Tue, 17 Jan 2012 19:45:03 +0000

Drink Choices
• Eggnog, 350cals
• White Russian, 260cals
• Riesling, 160-200cals
• Shot of liquor, 70-125cals
• Tonic or Soda, 100cals
• Winter Beer, 150-200cals
• Beer, 150cals
• Bloody Mary, 130cals
• Wine, 120cals
• Light Beer, 55-85cals
• Champagne, 85cals
Enjoy a small glass of eggnog and two gin and tonics, and you have drank 750 worthless calories.
Or, start with some champagne, and enjoy two glasses of wine and you only have drank 330 calories, less than half of your first choices.

Baked Apples with Walnuts and Dried Fruit

Andy — Thu, 01 Sep 2011 11:39:40 +0000

Gluten Free!

INGREDIENTS
6 medium Golden Delicious apples
1 cup walnut pieces
1/2 cup raisins, or dried cranberries
1/4 cup unsweetened shredded coconut, (optional)
2 tablespoon maple syrup
1 teaspoon freshly grated lemon zest
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/2 cup apricot preserves
1 1/2 cups apple cider
1 tablespoon butter
1/2 teaspoon vanilla extract

COOKING DIRECTIONS
Step 1
Preheat oven to 375°F. Lightly coat a shallow 8-by-12-inch (or similar) baking dish with cooking spray.

Step 2
Core apples all the way through with an apple corer, making a 1-inch-wide hole. Peel the upper third of each apple. Using a sharp paring knife, score the flesh about 1/4 inch deep around the circumference, more or less where the peeled and unpeeled areas meet. With the paring knife angled down, cut a shallow crater around the top of the hole to help hold the preserves that will go there. Set aside while you make the filling.

Step 3
Place walnuts, raisins (or dried cranberries) and coconut (if using) in a food processor. Chop the mixture fairly well, but not too fine; you want it to remain somewhat textured. Add syrup, lemon zest, cinnamon and nutmeg; pulse several times to combine.

Step 4
Place the apples in the prepared baking dish and gently press 1/4 cup filling into each cavity. Spoon a generous tablespoon of preserves onto the crater of each apple.

Step 5
Combine cider and butter in a small saucepan; heat over low heat until the butter has melted. Remove from the heat and stir in vanilla. Pour the liquid over and around the apples.

Step 6
Cover the apples loosely with tented foil and bake on the center rack for 30 minutes. Remove foil and baste the apples well. Continue to bake, uncovered, for 20 to 35 minutes more (depending on the size of the apples), basting every 10 minutes, until the apples are tender throughout. The best way to test them is with a thin bamboo skewer; the slightest bit of resistance near the center is OK because they’ll finish cooking as they cool. Let the apples cool right in the pan, basting periodically. Serve warm, at room temperature or cold, with some of the pan juices spooned over each.

Per serving:

Calories: 383
Carbohydrates: 59g
Fat: 15g
Protein: 4g

Baked Cinnamon Apple French Toast

Andy — Tue, 14 Jun 2011 19:06:51 +0000

To be pre-made the evening before:
INGREDIENTS
3 cups nonfat milk
2 cups pasteurized liquid egg whites, such as Egg Beaters
1 1/2 teaspoons vanilla extract
1/4 teaspoon salt
1 1-pound lo sliced whole-wheat bread
1 cup chopped dried apples, (3 ounces) and 1/2 cup raisins
1 1/2 teaspoons ground cinnamon, 1/2 teaspoon ground nutmeg, and 1 tablespoon confectioners’ sugar and 3 tablespoons honey
Step 1
Whisk milk, egg whites, honey, vanilla and salt in a large bowl.
Step 2
Trim crusts off 8 bread slices and set aside. Cut the crusts and the remaining bread into 1-inch pieces. Toss with dried apples, raisins, cinnamon and nutmeg in another large bowl.
Step 3
Coat a 9-by-13-inch baking pan with cooking spray. Transfer the bread mixture to the pan. Lay the reserved crustless slices evenly on top, trimming to fit. Whisk the milk mixture one more time, then pour evenly over the bread. Press the bread down with the back of a wooden spoon, making sure it’s evenly moist. Cover with parchment paper, then foil, and refrigerate overnight.
Step 4
Preheat oven to 350°F.
Step 5
Bake the casserole, covered, for 40 minutes. Uncover and continue baking until puffed, set and lightly browned, about 20 minutes more. Let stand for 10 minutes; dust with confectioners’ sugar and serve.

Per serving:

Calories: 183
Carbohydrates: 33g
Fat: 1g
Protein: 10g

Alaskan BBQ Salmon

Andy — Thu, 31 Mar 2011 20:55:29 +0000

269 calories, 11 grams of fat per serving. 10 minutes prep time.

Ingredients
1 cup brown sugar
1/2 cup honey
1 dash liquid smoke flavoring
1/2 cup apple cider vinegar
1 (4 pound) whole salmon fillet
Directions
1.Preheat grill for high heat.
2.In a small bowl, mix together brown sugar, honey, liquid smoke, and vinegar.
3.Brush one side of the salmon with the basting sauce. Place the salmon on the grill, basted side down. After about 7 minutes, generously baste the top, and turn over. Cook for about 8 more minutes, then brush on more basting sauce, turn, and cook for 2 minutes. Take care not to overcook the salmon as it will loose its juices and flavor if cooked too long.

Couscous and Fruit Salad

Andy — Fri, 01 Oct 2010 06:59:45 +0000

Try this fruit-and-nut-studded couscous salad alongside grilled salmon or chicken for supper or on its own for a fresh lunchbox treat.
INGREDIENTS

2 tablespoon extra-virgin olive oil
2 tablespoon orange juice
1 tablespoon cider vinegar
2 teaspoons finely chopped shallots
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 cups cooked whole-wheat couscous
1 cup chopped nectarine
1 cup mixed fresh berries, such as blueberries and raspberries
2 tablespoon toasted sliced almonds, (see Tip)

COOKING DIRECTIONS

Step 1: Whisk oil, orange juice, vinegar, shallots, salt and pepper in a large bowl. Add cooked couscous, nectarines, berries and almonds; gently toss to combine.

Step 2: To toast sliced almonds, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes.

NUTRITION INFO:
Calories: 259

Carbohydrates: 40g
Fat: 9g
Protein: 7g

Pepperoni Pizza

Andy — Sun, 01 Aug 2010 06:19:55 +0000

Pepperoni pizza gets a healthful makeover with whole-wheat pizza dough and a flavorful tomato sauce that, thanks to the addition of pumpkin puree, provides extra beta carotene and fiber. We’ve topped the pie with low-fat turkey pepperoni, but if you like, use your favorite sliced vegetables instead.

INGREDIENTS

1 pound prepared whole-wheat pizza dough, (see Shopping Tip), thawed if frozen

1 cup canned unseasoned pumpkin puree

1/2 cup no-salt-added tomato sauce

1/2 teaspoon garlic powder

1 cup shredded part-skim mozzarella cheese

1/2 cup grated Parmesan cheese

2 ounces sliced turkey pepperoni, (1/2 cup)

COOKING DIRECTIONS

Step 1- Place oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.

Step 2- Roll out dough on a lightly floured surface to the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.

Step 3- Whisk pumpkin puree, tomato sauce and garlic powder in a small bowl until combined.

Step 4- Spread sauce evenly over the baked crust. Top with mozzarella, Parmesan and pepperoni. Bake until the crust is crispy on the edges and the cheeses have melted, about 12 minutes.

RECIPE TIP- Shopping tip: Look for balls of whole-wheat pizza dough at your supermarket, fresh or frozen and without any hydrogenated oils.

NUTRITION INFO

Calories: 280

Carbohydrates: 35g

Fat: 6g

Protein: 16g

Ham and Cheese Breakfast Casserole

Andy — Tue, 01 Jun 2010 17:07:45 +0000

This healthy update of a traditionally rich ham-and-cheese breakfast strata is made lighter primarily by losing a few egg yolks and using nonfat milk. Gruyère cheese has a delicious, nutty aroma and flavor, which means that with the relatively small amount in this recipe you still get a big impact. To finish the makeover use nutritious, fiber-rich, whole-grain bread instead of white. The results: plenty of flavor, half the calories and one-third the fat of the original.

4 large eggs
4 large egg whites
1 cup nonfat milk
2 tablespoon Dijon mustard
1 teaspoon minced fresh rosemary
1/4 teaspoon freshly ground pepper
5 cups chopped spinach, wilted (see Tip)
4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about 1/2 pound, 4-6 slices)
1 cup diced ham steak, (5 ounces)
1/2 cup chopped jarred roasted red peppers
3/4 cup shredded Gruyère, or Swiss cheese
COOKING DIRECTIONS

Step 1
Preheat oven to 375°F. Coat a 7-by-11-inch glass baking dish or a 2-quart casserole with cooking spray.
Step 2
Whisk eggs, egg whites and milk in a medium bowl. Add mustard, rosemary and pepper; whisk to combine. Toss spinach, bread, ham and roasted red peppers in a large bowl. Add the egg mixture and toss well to coat. Transfer to the prepared baking dish and push down to compact. Cover with foil.
Step 3
Bake until the custard has set, 40 to 45 minutes. Uncover, sprinkle with cheese and continue baking until the pudding is puffed and golden on top, 15 to 20 minutes more. Transfer to a wire rack and cool for 15 to 20 minutes before serving.
NUTRITION INFO

Calories: 286

Carbohydrates: 23g

Fat: 10g

Protein: 23g

The Difference between Simple Carbs (simple sugar) and Complex Carbs

Andy — Mon, 01 Mar 2010 14:46:39 +0000

Carbohydrates are one of three macronutrients that provide calories in our diets. The other two are protein and fat. Carbohydrates provide most of the energy needed in our daily lives, both for normal body functions such as heartbeat, breathing and digestion and for exercise such as biking, walking and running up the stairs.
Carbohydrates are considered simple or complex based upon their chemical structure. Both types contain four calories per gram, and both are digested into a blood sugar called glucose, which can then be used to fuel our bodies for work or exercise.
Somehow, simple carbohydrates have become known as the “bad” carbohydrates, while complex carbohydrates seem to be designated as the “good” carbohydrates. But there is no real scientific or nutritional justification for these descriptions.
• Simple carbohydrates are digested quickly. Many simple carbohydrates contain refined sugars and few essential vitamins and minerals. Examples include fruits, fruit juice, milk, yogurt, honey, molasses, maple syrup and sugar.
• Complex carbohydrates take longer to digest and are usually packed with fiber, vitamins and minerals. Examples are vegetables, breads, cereals, legumes and pasta.
Most experts recommend that 50-60 percent of the total calories in our diet come from carbohydrates. The bulk of the carbohydrate choices should be complex carbs and most of the simple carbohydrate choices should come from fruits and milk or yogurt, which also contain vitamins and minerals.
Source: Lynn Grieger, RD, CD, CDE

How the South Beach Diet Works

Andy — Mon, 01 Feb 2010 17:15:34 +0000

The father of The South Beach Diet is cardiologist Arthur Agatston, MD, director of the Mount Sinai Cardiac Prevention Center in Miami Beach, Fl. Highly processed carbs, according to the South Beach theory, get digested too quickly. That makes insulin levels (a hormone the body makes to process sugars) spike. And once those fast-burning carbs are used up, your high insulin level makes you crave more food.
Cindy Moore, RD, a director of nutrition therapy at Cleveland Clinic and a former spokeswoman for the American Dietetic Association, discussed The South Beach Diet
Moore says the diet truly does meet several of the criteria for a healthy diet. It’s rich in vegetables, fruits, whole grains, and lean protein, she says. Most importantly, it doesn’t leave out any major food groups.
Moore warns that during the induction phase, much of the lost weight is water weight. Losing this much water can throw your electrolyte balance off. So if you’re following the diet, it’s a good idea to work closely with a professional.
Despite the popularity of The South Beach Diet, Moore warns, there’s no one-size-fits-all diet. A professional can help you individualize The South Beach Diet to fit your health needs.
Source: Cindy Moore, director of nutrition therapy, Cleveland Clinic. Courtesy of WebMD: Live Transcripts

Ground Turkey or Ground Beef?

Andy — Fri, 01 Jan 2010 06:42:06 +0000

Ground turkey usually contains fat and skin when it is ground. 3 oz. can contain triple the amount of fat than ground beef*. The full fat version of beef contains about 3 grams more fat and 100 calories more than turkey. However, lean ground beef actually has about 20 less calories and only 3 grams of fat total compared to 10 grams in ground turkey. Look for lean ground turkey, or stick with beef! Be careful with ultra-lean ground turkey as it is easy to dry out when cooking.
*Courtesy: Fitness Magazine 2/10