tag:blogger.com,1999:blog-76396836616513538942024-03-13T19:11:39.717-07:00Healthy Diet & Livingbubble gumhttp://www.blogger.com/profile/12137974561077174040noreply@blogger.comBlogger64125tag:blogger.com,1999:blog-7639683661651353894.post-56044959590713788362009-05-01T13:09:00.000-07:002009-05-01T13:11:27.552-07:00Q&A: The facts and fiction about swine fluWASHINGTON — Here are some questions and answers about the science of swine flu — the H1N1 virus that's sweeping the world:<br /><br /><span style="color:#cc6600;"><em>Q. What exactly is a virus?<br /></em></span><br />A. It's a tiny packet of only eight genes wrapped in a cloak of proteins, much smaller than a bacterium. Unlike bacteria, a virus is only half alive. It can't eat or reproduce on its own, but must take over the genetic machinery of a living cell. Most viruses are harmless; some are useful, but others, such as the flu virus, can be deadly.<br /><br /><span style="color:#cc6600;"><em>Q. What makes this swine flu virus special?<br /></em></span><br />A. It's a novel combination of bird, pig and human viral genes never before found in the U.S. or elsewhere, so people have no immunity to it. It's a descendant of the H1N1 virus that killed tens of millions of people worldwide in the pandemic of 1918-1919, mixed in with recent strains of swine and bird flu viruses. The 1918 virus originated in birds and then jumped to humans. This year's virus apparently jumped from a pig to a 5-year-old boy in Veracruz, Mexico, who passed it on to other humans.<br /><br /><em><span style="color:#cc6600;">Q. What does H1N1 stand for?<br /></span></em><br /><br />A. It's the initials of two sugar proteins (their scientific names are hemagglutinin and neuramidinase) that sit on the surface of the virus and do its dirty work. There are 16 types of the H protein, numbered H1 through H16, and 9 types of the N protein, numbered N1 through N9. That makes 144 possible combinations of the virus, a constantly changing challenge for prevention or treatment. A new combination, H2N2, cause a brief swine flu epidemic in 1957. An H3N2 strain was the source of another epidemic in 1968. The bird flu virus that is began in Southeast Asia a decade ago and has spread throughout the Old World is an H5N1 combination.<br /><br /><em><span style="color:#cc6600;">Q. How does the H protein work?<br /></span></em><br />A. The H protein looks like a little spike that fits into a notch, called a receptor, on the outside of an animal or human cell and lets the virus enter. Once inside, the virus hijacks the DNA in the cell's nucleus and uses it to make copies of itself.<br /><br /><em><span style="color:#cc6600;">Q. What does the N protein do?<br /></span></em><br />A. After infection, it opens a passage in the cell wall and releases the new baby viruses, which can now invade other cells. Without the N protein, infection would be limited to the first cell, rarely enough to cause disease.<br /><br /><em><span style="color:#cc6600;">Q. How do medicines such as Tamiflu and Relenza work?<br /></span></em><br />A. They block the action of the N protein so the virus can't spread. They're not vaccines to prevent an infection, but drugs to limit its impact. They should be taken as soon as possible since the virus reproduces most rapidly between 24 and 72 hours after illness begins.<br /><br /><em><span style="color:#cc6600;">Q. How does a new virus develop?<br /></span></em><br />A. When the genes that govern the H and N proteins reproduce, random changes — mutations — can occur in their DNA. The changes gradually accumulate, ultimately producing a virus that may be more lethal or may penetrate a target cell more easily. Another possibility is gene-swapping. This can happen when a cell is infected by viruses from different creatures, say a chicken and a pig. The cell becomes a "mixing bowl,'' whipping up a new virus containing some chicken genes and some pig genes. In the new strain of H1N1 virus, pieces of human, bird and pig genes are all scrambled up.<br /><br /><em><span style="color:#cc6600;">Q. How does this H1N1 virus differ from the H1N1 that caused the Spanish flu pandemic in 1918-1919?<br /></span></em><br />A. That virus developed various changes over the years, so it's similar but not identical to its ancestor — like a grandson who resembles but also differs from his grandfather. So far, H1N1 is not as virulent as the previous strain, but that could change. The earlier pandemic began mildly in 1918, but returned in a devastating second wave six months later. Experts fear that could happen again. Hence they are rushing to develop a vaccine by this fall.<br /><br /><em><span style="color:#cc6600;">Q. How does H1N1 virus jump from animals to humans?<br /></span></em><br /><br />A. Usually the H protein on a pig or bird virus doesn't fit easily into the receptor of a human cell. So a person exposed to such a virus is unlikely to get infected. However, random changes may occur in the genes that control the shape of the H protein and allow the virus to pass through the cell wall. This gives rise to a new strain of H1N1 that's adapted to humans. Now the virus can pass from person to person, as is happening now. Contact with infected pigs or birds no longer is necessary.<br /><br /><br /><br /><em><span style="color:#cc6600;">Q. How does one person catch H1N1 from others?<br /></span></em><br /><br /><br />A. The virus can be transmitted through the air — by a cough or a sneeze — or by a handshake or by touching an infected surface, such as a doorknob. The virus can live for up to two hours outside a cell. It can't be passed by eating pork.<br /><br /><br /><br /><em><span style="color:#cc6600;">Q. Why is this disease seem to be more deadly in Mexico than in the U.S. or other countries?<br /></span></em><br /><br /><br />A. That may be an illusion. The first U.S. death has now occurred in Texas and more fatalities are expected. It's possible that many cases of mild disease in Mexico went undetected, making the mortality rate appear to be higher there than it does here. It's also possible that the virus strain in the U.S. differs slightly from the one in Mexico , making it less virulent.<br /><br /><br /><br /><em><span style="color:#cc6600;">Q. Why does H1N1 seem to attack healthy young adults more than sick and elderly people, who are most affected by the ordinary seasonal flu?<br /></span></em><br /><br />A. Young adults have a healthy immune system that launches a massive counterattack of antibodies against the flu virus. Unfortunately, the counterattack can cause an overwhelming inflammation that damages other organs, such as the lungs. Elderly people with weaker immune systems are less likely to suffer from such harmful inflammation. Older people who were exposed to earlier flu epidemics might also have some residual immunity in their systems.Authorhttp://www.blogger.com/profile/04506550727077466918noreply@blogger.com0tag:blogger.com,1999:blog-7639683661651353894.post-22081277678747122402009-04-14T07:51:00.000-07:002009-04-14T07:59:15.409-07:009 Foods That Reduce StressReach for these items next time you're feeling under pressure, under the weather, or just too close to that breaking point. Munching on these stress-free foods will help pull you back into the game.<br /><br /><b>Oranges</b><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_JdfSRpmUrks/SeSj-FFcHvI/AAAAAAAAAHY/gVTEGqk_e_Y/s1600-h/oranges_01.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 154px; height: 95px;" src="http://3.bp.blogspot.com/_JdfSRpmUrks/SeSj-FFcHvI/AAAAAAAAAHY/gVTEGqk_e_Y/s200/oranges_01.jpg" alt="" id="BLOGGER_PHOTO_ID_5324560946370977522" border="0" /></a><br />A German study in <em>Psychopharmacology</em> found that vitamin C helps reduce stress and return blood pressure and cortisol to normal levels after a stressful situation. Vitamin C is also well known for boosting your immune system.<br /><b><br /><br />Sweet Potatoes</b><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_JdfSRpmUrks/SeSj-E58NSI/AAAAAAAAAHg/wtrebRyi4uE/s1600-h/sweetpotato.gif"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 124px; height: 92px;" src="http://3.bp.blogspot.com/_JdfSRpmUrks/SeSj-E58NSI/AAAAAAAAAHg/wtrebRyi4uE/s200/sweetpotato.gif" alt="" id="BLOGGER_PHOTO_ID_5324560946322748706" border="0" /></a><br />Sweet potatoes can be particularly stress-reducing because they can satisfy the urge you get for carbohydrates and sweets when you are under a great deal of stress. They are packed full of beta-carotene and other vitamins, and the fiber helps your body to process the carbohydrates in a slow and steady manner.<br /><br /><b>Dried Apricots</b><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_JdfSRpmUrks/SeSj-Qgsy8I/AAAAAAAAAHo/QwkHwVUaWwY/s1600-h/Apricots.JPG"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 134px; height: 104px;" src="http://4.bp.blogspot.com/_JdfSRpmUrks/SeSj-Qgsy8I/AAAAAAAAAHo/QwkHwVUaWwY/s200/Apricots.JPG" alt="" id="BLOGGER_PHOTO_ID_5324560949438106562" border="0" /></a><br />Apricots are rich in magnesium, which is a stress-buster and a natural muscle relaxant as well.<br /><br /><b><br /><br /><br /><br /><br />Almonds, Pistachios, and Walnuts</b><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_JdfSRpmUrks/SeSj-SHjK-I/AAAAAAAAAHw/CmkM-B4VriU/s1600-h/almonds.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 118px; height: 79px;" src="http://3.bp.blogspot.com/_JdfSRpmUrks/SeSj-SHjK-I/AAAAAAAAAHw/CmkM-B4VriU/s200/almonds.jpg" alt="" id="BLOGGER_PHOTO_ID_5324560949869489122" border="0" /></a>Almonds are packed with B and E vitamins, which help boost your immune system, and walnuts and pistachios help lower blood pressure.<br /><br /><b><br /><br />Turkey</b><br />Turkey contains an amino acid called L-tryptophan. This amino acid triggers the release of serotonin, which is a feel-good brain chemical. This is the reason why many people who eat turkey feel relaxed, or even tired, after eating it. L-tryptophan has a documented calming effect.<br /><br /><b>Spinach</b><br />A deficiency in magnesium can cause migraine headaches and a feeling of fatigue. One cup of spinach provides 40 percent of your daily needs for magnesium.<br /><br /><b>Salmon</b><br />Diets high in omega-3 fatty acids protect against heart disease. A study from <em>Diabetes & Metabolism</em> found that omega-3s keep the stress hormones cortisol and adrenaline from peaking.<br /><br /><b>Avocados</b><br />The monounsaturated fats and potassium in avocados help lower blood pressure. The National Heart, Lung, and Blood Institute says that one of the best ways to lower blood pressure is to consume enough potassium (avocados have more than bananas).<br /><br /><b>Green Vegetables</b><br />Broccoli, kale, and other dark green vegetables are powerhouses of vitamins that help replenish our bodies in times of stress.<br /><br /><b>More Stress-Busting Tips:</b><br /><ul><li>Exercise regularly.</li><li>Drink an energy shake for breakfast.</li><li>Eat small meals throughout the day, which will keep your blood sugar stable (when blood sugar is low, mental, physical, and emotional energy decreases, and stress increases).</li></ul>bubble gumhttp://www.blogger.com/profile/12137974561077174040noreply@blogger.com0tag:blogger.com,1999:blog-7639683661651353894.post-50547841497474351342009-04-13T13:00:00.000-07:002009-05-01T13:09:20.000-07:00PRIVACY POLICY<span style="FONT-WEIGHT: bold">Privacy Policy for <span style="FONT-STYLE: italic; COLOR: rgb(255,0,0)">dietandliving.blogspot.com</span></span><br /><br />The privacy of our visitors to dietandliving.blogspot.com is important to us.<br /><br />We recognize that privacy of your personal information is important. 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This cookie is used to serve ads specific to you and your interests (”interest based targeting”). The ads served will be targeted based on your previous browsing history (For example, if you have been viewing sites about visiting Las Vegas, you may see Las Vegas hotel advertisements when viewing a non-related site, such as on a site about hockey). DART uses “non personally identifiable information”. It does NOT track personal information about you, such as your name, email address, physical address, telephone number, social security numbers, bank account numbers or credit card numbers. You can opt-out of this ad serving on all sites using this advertising by visiting<br /><br />http://www.doubleclick.com/privacy/dart_adserving.aspx<br /><br />You can choose to disable or selectively turn off our cookies or third-party cookies in your browser settings, or by managing preferences in programs such as Norton Internet Security. However, this can affect how you are able to interact with our site as well as other websites. This could include the inability to login to services or programs, such as logging into forums or accounts.<br /><br />Deleting cookies does not mean you are permanently opted out of any advertising program. Unless you have settings that disallow cookies, the next time you visit a site running the advertisements, a new cookie will be added.Authorhttp://www.blogger.com/profile/04506550727077466918noreply@blogger.com0tag:blogger.com,1999:blog-7639683661651353894.post-59063315624544972712009-04-11T01:35:00.000-07:002009-04-11T01:39:29.333-07:0010 Flat Belly Tips<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_JdfSRpmUrks/SeBXAeE_EqI/AAAAAAAAAHQ/PY8rZjtkDk4/s1600-h/healthy_home.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 200px; height: 156px;" src="http://3.bp.blogspot.com/_JdfSRpmUrks/SeBXAeE_EqI/AAAAAAAAAHQ/PY8rZjtkDk4/s200/healthy_home.jpg" alt="" id="BLOGGER_PHOTO_ID_5323350425137517218" border="0" /></a><div class="reviewedBy_fmt"> </div> <div class="clearBoth_fmt"> </div> <p style="font-weight: bold; color: rgb(51, 102, 255);">Stomach feeling fat? Here's how you can de-bloat to look and feel better.</p><p>You'd love to have a flat belly for the party tonight, but thanks to one too many sodas or that basket of tortilla chips, zipping your pants is a real struggle. Abdominal bloating not only looks bad, but can cause physical discomfort. The good news? Experts say stomach bloating is a condition you can avoid pretty easily.</p> <p xalan="http://xml.apache.org/xalan">We're not talking about extra pounds of stomach fat here, but the temporary abdominal distention that plagues most everyone from time to time. Unless your stomach bloating is because of a medical condition, such as liver or heart disease, the only real cause is intestinal gas – not "water weight," says Michael Jensen, MD, an endocrinologist and obesity researcher at Mayo Clinic.</p> <p>“It is a myth that bloating in the stomach is from fluid accumulation in healthy adults, because the abdomen is not a place where fluids accumulate first," Jensen says. "Instead, you would see it in your feet or ankles as long as you are upright."</p> <p>So what causes gas to accumulate and wreak havoc on how you feel and look? Experts say there are several causes, from food intolerances to constipation.</p> <h3>Flat Belly Tip No. 1: Avoid Constipation.</h3> <p>Too little fiber, fluids, and physical activity can lead to constipation, which can result in bloating, Jensen says.</p> <p>To avoid this, eat a diet high in fiber (25 daily grams for women and 38 for men) from whole grains, fruits, vegetables, legumes, nuts, and seeds. Also, drink plenty of fluids (aim for 6-8 glasses a day) and aim for physical activity for at least 30 minutes, five times a week.</p> <p>If you're eating a low-fiber diet, gradually bump up the fiber level, making sure you also drink plenty of fluids for better tolerance.</p> <h3>Flat Belly Tip No. 2: Rule Out Wheat Allergies or Lactose Intolerance.</h3> <p>Food allergies and intolerances can cause gas and bloating, but these need to be confirmed by your doctor. Many people self-diagnose these conditions and unnecessarily eliminate healthy dairy and whole grains from their diets. If you suspect you have an allergy or intolerance, see your doctor for tests.</p> <p>You may benefit from reducing the amount of the suspected food and/or eating it with other foods. In the case of dairy, it can help to choose aged cheeses and yogurts, which are lower in lactose.</p> <h3>Flat Belly Tip No. 3: Don't Eat Too Fast.</h3> <p>Eating quickly and not chewing your food well can cause air swallowing that leads to bloating, says Dawn Jackson Blatner, RD, a spokesperson for the American Dietetic Association.</p> <p>So slow down and enjoy your food. Your meals should last at least 30 minutes. Also, keep in mind that digestion begins in the mouth, and you can decrease bloating just by chewing your food more, Blatner says.</p> <p>There's another benefit to slowing things down: When you take your time to thoroughly chew and taste your food, your snack or meal becomes more satisfying. And studies have shown that if you eat more slowly, you may end up eating less.</p><h3>lat Belly Tip No. 4: Don't Overdo Carbonated Drinks.</h3> <p>The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly, Blatner says.</p> <p xalan="http://xml.apache.org/xalan">Instead, drink water flavored with lemon, lime, or cucumber. Or just reduce the number of fizzy drinks you consume each day. Try some peppermint tea for a soothing beverage that may help reduce bloat.</p> <h3>Flat Belly Tip No. 5: Don't Overdo Chewing Gum.</h3> <p>Chewing gum can also lead to swallowing air, which can cause bloating.</p> <p>If you've got a gum habit, alternate chewing gum with sucking on a piece of hard candy or eating a healthy, high-fiber snack like fruit, vegetables, or lower-fat popcorn.</p> <h3>Flat Belly Tip No. 6: Watch Out for Sugar-Free Foods.</h3> <p>"Many of my patients suffer from bloating because they consume too much sugar alcohol in artificially sweetened foods and drinks," which can lead to bloating, Blatner says.</p> <p>Experts recommend consuming no more than 2-3 servings per day of artificially sweetened foods and drinks.</p> <h3>Flat Belly Tip No. 7: Limit Sodium.</h3> <p>Highly processed foods tend to be high in sodium and low in fiber, both of which can contribute to that bloated feeling, Jensen says.</p> <p>Get in the habit of reading food labels, Blatner advises. When buying processed, canned, or frozen foods, shoot for no more than 500 mg of sodium per serving in any product -- or a total of 2,300 mg of sodium per day.</p> <h3>Flat Belly Tip No. 8: Go Slow with Beans and Gassy Vegetables.</h3> <p>If you're not used to eating beans, they can cause that gassy feeling. So can the cruciferous family of vegetables, such as broccoli, Brussels sprouts, and cauliflower.</p> <p>That doesn't mean you should give up on these super-nutritious, high-fiber vegetables.</p> <p>"Don’t be nervous about beans," Blatner says. "Just work them into your diet slowly until your body adjusts to the compounds that can initially cause gas."</p> <p>Or, you can take an enzyme product like "Beano," which can help reduce gas from beans or vegetables.</p> <h3>Flat Belly Tip No. 9: Eat Smaller Meals More Often</h3> <p>Instead of three big meals per day, try eating smaller meals more often. This can keep you free of the bloated feeling that often follows large meals (think Thanksgiving). Eating more frequently can also help control blood sugar and manage hunger.</p> <p>So go for five to six small meals each day, but make sure the quantity of food and calories are proportionate to your needs. To create a daily meal plan that includes the recommended amounts of all major nutrients, visit the U.S. Department of Agriculture's "mypyramid" web site.</p> <h3>Flat Belly Tip No. 10: Try Anti-Bloating Foods and Drinks.</h3> <p>A few studies suggest that peppermint tea, ginger, pineapple, parsley, and yogurts containing probiotics ("good" bacteria) may help reduce bloating.</p> <p>"These are safe foods that are good for you when used appropriately, so why not try them and see if they help you de-bloat?" says Blatner, author of <i>The Flexitarian Diet</i>.</p><h3>A Final Word About Stomach Fat</h3> <p>Experts agree that laxatives, water pills, fasting, and skipping meals are not recommended, either to help you de-bloat or lose weight.</p> <p xalan="http://xml.apache.org/xalan">If you're looking to flatten your belly for the long term, there's no substitute for losing a few pounds, Jensen says.</p> <p>"For most everyone, when you lose total body fat, your body reduces belly fat preferentially," he says. "Even though people lose weight differently, there is a little more lost in the abdominal region than elsewhere.”</p> <p>Experts also say that doing ab exercises all day long won’t get rid of the excess belly. Although you can’t necessarily spot reduce, you <i>can</i> strengthen abdominal muscles with routines like Pilates and exercise ball workouts. And, stronger muscles can help your belly appear flatter.</p> <p>"Toning and strengthening the abdominal muscles can help you look less fat [and] improve your appearance, muscle tone, and posture, which is also very good for your back," Jensen says.</p>bubble gumhttp://www.blogger.com/profile/12137974561077174040noreply@blogger.com0tag:blogger.com,1999:blog-7639683661651353894.post-181861207797975302009-04-11T01:31:00.000-07:002009-04-11T01:33:57.688-07:00Affordable Ways to Make Your Home Safer and Healthier (9) &(10)<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_JdfSRpmUrks/SeBV7CkAvYI/AAAAAAAAAHI/ZWSjNAudTpo/s1600-h/healthy_home.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 146px; height: 200px;" src="http://3.bp.blogspot.com/_JdfSRpmUrks/SeBV7CkAvYI/AAAAAAAAAHI/ZWSjNAudTpo/s200/healthy_home.jpg" alt="" id="BLOGGER_PHOTO_ID_5323349232340483458" border="0" /></a><br /><h3 style="color: rgb(51, 102, 255);">9. Use non-toxic cleaning products.</h3> <p>The conventional cleaning supplies under your sink -- with their "warning" and "poison" labels -- contain a potent mix of chemicals.</p> <p>"If you've ever mopped with ammonia, you know how your lungs constrict," says Lunder. "These chemicals have a very powerful effect on kids with asthma. You're polluting the indoor air when you don't need to." When washed down the drain, they also pollute rivers and lakes.</p> <p>Look for "green" cleaners that don't contain chlorine or ammonia. Choose ones that say "petroleum-free," "biodegradable," or "phosphate-free."</p> <p>Or make a cleaner yourself.</p> <p>Home-brew suggestions:</p> <ul type="disc"><li>Use vinegar instead of bleach, baking soda to scrub your tiles, and hydrogen peroxide to remove stains.</li><li>Vinegar also removes grease and soap buildup.</li><li>Need a window cleaner? Try diluted lemon juice or vinegar. Use borax to inhibit mold growth, boost the cleaning power of soap or detergent, remove stains -- even kill cockroaches, when sugar is mixed in.</li></ul> <p> </p> <h3 style="color: rgb(51, 102, 255);">10. Eat organic, eat healthy.</h3> <p>When you eat organic food, you ingest fewer pesticides. You’re also helping protect the environment.</p> <p>More pluses: Research shows that some organic food is more nutritious – organic fruits and vegetables have 25% higher levels of many nutrients than conventional produce.</p> <p>However, organic produce can be 20% more expensive than conventional. Organic meats and dairy products might be three times the cost of conventional items.</p> <p>Cut the cost of eating organic foods by:</p> <ul type="disc"><li>Buying in-season produce, which is plentiful and often cheaper at your local farmer's market.</li><li>Selectively buy the produce that absorbs the most pesticide if not organic -- like berries, which soak up more pesticides than other fruit. You don't really need organic bananas, since they're protected by a peel.</li><li>Buy organic for the foods you eat most often.<br /></li><li>If you’re pregnant or breastfeeding, aim for good health in the kitchen: </li><li>Getting plenty of omega-3 fats – like those from fatty fish and walnuts -- when breastfeeding seems to protect the fetus' brain development from toxins, Lunder says. (Note: Some fish are high in contaminants like mercury or PCBs that can harm child development. Select safer seafoods, such as shrimp, canned light tuna, and salmon.)</li><li>Iodine also helps offset negative effects from fire retardants, she adds. That's easy with a prenatal vitamin with iodine.</li></ul> You could even try the taste of edible flowers -- like those that grow in your lawn, when you quit using pesticides. "Dandelions are salad in France," Landrigan saysbubble gumhttp://www.blogger.com/profile/12137974561077174040noreply@blogger.com0tag:blogger.com,1999:blog-7639683661651353894.post-83624661077977991222009-04-11T01:24:00.000-07:002009-04-11T01:31:21.975-07:00Affordable Ways to Make Your Home Safer and Healthier (6), (7) & (8)<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_JdfSRpmUrks/SeBVDERROCI/AAAAAAAAAHA/089tosoR5bg/s1600-h/GB_earthwise_cleaning.gif"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 200px; height: 156px;" src="http://4.bp.blogspot.com/_JdfSRpmUrks/SeBVDERROCI/AAAAAAAAAHA/089tosoR5bg/s200/GB_earthwise_cleaning.gif" alt="" id="BLOGGER_PHOTO_ID_5323348270726068258" border="0" /></a><h3 style="color: rgb(51, 102, 255);">6. Filter your tap water.</h3> <p>Filtered tap water may be a better choice of drinking water than bottled water. In a recent study, the Environmental Working Group tested 10 best-selling brands of bottled water. Researchers found mixtures of 38 contaminants, including bacteria, fertilizer, and industrial chemicals -- all at levels similar to those found in tap water.</p><p>Here's the catch: Tap water is regulated by the EPA, which requires yearly public reports identifying the contaminants found in local water sources. But bottled water is regulated by the FDA, which has no such requirement.</p> <p>"But even if you live in a place where drinking water is considered good, there can still be trace amounts of chemicals that may be toxic," says Baker. Although your local water company filters tap water, it still comes through with contaminants -- including lead, chlorine, E. coli, pesticides. Simply filtering your tap water can remove lots of these pollutants.</p> <p>A simple pitcher-type water filter may be all you need for very drinkable water, Baker advises. There are also filters that attach to a faucet or to the plumbing system. <i>Consumer Reports</i> has published a review of 27 water filters.</p> <p>Filtering your tap water "is an easy thing to do -- you don't have to invest a lot of money in it," she says. "You just change the filters regularly. It's a 'better safe than sorry' approach." You’ll also cut down on waste in landfills by not buying – and then tossing – plastic bottles.</p><h3>7. Temper the Teflon.</h3> <p>If you've got pots and pans with Teflon coating -- or other nonstick cookware – make sure you use them wisely. Perfluorinated (PFCs) chemicals are used to make these nonstick coatings, and the chemicals can accumulate in the body. The EPA lists PFOA (one type of PFCs used in Teflon) as a "likely human carcinogen," although there’s no evidence that Teflon-coated pans cause cancer.</p> <p>DuPont and other companies have agreed, in response to government pressure, to eliminate use of PFOA by 2015. In the meantime, you can switch to other cookware now: stainless steel, anodized aluminum, copper-coated pans, cast iron, or enamel-coated iron. Silicone baking molds are also safe to use.</p> <p>If you can’t do without your nonstick cookware – or if it’s too expensive to replace right away -- then follow safe cooking practices. Don’t preheat pans on high, and use the lowest temperature you can to cook food.</p> <p>Two other places you'll find PFCs – in grease-resistant food packaging and as a stain-protection treatment. Reducing greasy packaged foods and fast foods in your diet (like microwave popcorn, French fries, and pizza) not only lowers your exposure, it’s also good for your heart.</p> <p>If it's time to replace a big-ticket item like a sofa, say no to stain-protection treatments, advises Baker. "These add-ons cost money, and the health implications are not really known."</p><h3>8. Wash your hands.</h3> <p>We hear this during cold and flu season -- frequent hand-washing keeps germs from getting passed around. But for young children, hand-washing is a good habit that can keep them from ingesting toxins like fire retardants in house dust. What your vacuum doesn't pick up, a toddler's hands will.</p><p>"Hand-washing may be boring, but it's really key to keeping stuff on a child's hands from getting into their mouths," says Lunder.</p> <p>Another tip: Skip antibacterial soap, because some researchers believe that the quest for hyper-cleanliness may have led to weakened immune systems, and possibly to more cases of asthma and allergies. It’s also been speculated that these products may contribute to bacteria-resistant "super germs."</p> <p>In fact, new research has also shown that triclosan -- the main ingredient in antibacterial soap, deodorants, toothpaste, mouthwash, cosmetics, fabrics and plastic kitchenware -- has the potential to affect sex hormones and interfere with the nervous system.</p> <p>And studies show regular soap and water works just as well for killing germs. It’s about the process, not the product. Moisten hands, rub thoroughly with soap (getting backs of hands, between fingers, and around nail beds), and rinse. Singing the ABC’s while you do it will ensure you do it for an adequate amount of time (20 seconds). Be sure adults in your house wash their hands frequently, especially after coming indoors. Ask visitors to do the same.</p><p></p>bubble gumhttp://www.blogger.com/profile/12137974561077174040noreply@blogger.com0tag:blogger.com,1999:blog-7639683661651353894.post-76796777353054039812009-04-11T01:19:00.000-07:002009-04-11T01:23:45.679-07:00Affordable Ways to Make Your Home Safer and Healthier (4) & (5)<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_JdfSRpmUrks/SeBS8h6nMGI/AAAAAAAAAG4/6zbYM_he8tE/s1600-h/healthy_home.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 200px; height: 200px;" src="http://4.bp.blogspot.com/_JdfSRpmUrks/SeBS8h6nMGI/AAAAAAAAAG4/6zbYM_he8tE/s200/healthy_home.jpg" alt="" id="BLOGGER_PHOTO_ID_5323345959401762914" border="0" /></a><h3 style="color: rgb(51, 102, 255);">4. Ditch pesticides.</h3> <p>Pesticides kill roaches, mice, ants, and lawn pests. But overexposure and chronic small exposures may put children at risk of a range of health problems, including asthma, learning disabilities, and problems with brain development.</p><p>These chemicals are expensive, too. "These pesticides are not cheap," says Landrigan. "You can easily spend a hundred bucks on one Saturday morning on them."</p> <p>The problem is, "people don't see the damage the chemicals are doing to themselves and to their child," he tells. "It's silent, but nevertheless real damage."</p> <p>Save money and promote health by focusing on prevention. Simple steps can keep roaches away -- like washing dishes very carefully, cleaning up all food residue, keeping food packages and containers tightly closed, and sealing any cracks that are a point of entry into your home. Landrigan has tested these methods in New York City apartment buildings, where roaches can seem firmly entrenched. "It's basic stuff, but it works," he says.</p> <p>Instead of spraying herbicides on your lawn, "don't be so worried about weeds," says Landrigan. "Get used to a little imperfection. Rather than spraying, your time is better spent burning calories -- pulling weeds," he says.</p> <p>You can learn about non-chemical, commonsense ways of reducing indoor and lawn/garden pests -- a concept called Integrated Pest Management. Look for the EPA's on-line booklet: "Citizen's Guide to Pest Control and Pesticide Safety."</p><h3 style="color: rgb(51, 102, 255);">5. Be careful with plastic bottles and canned foods.</h3> <p>The safety of bisphenol A, a chemical found in polycarbonate plastics, is still being debated. These plastics are used in some water bottles and baby bottles.</p> <p>Bisphenol A is also used in epoxy resins that line metal products like canned foods.</p> <p>The FDA and the American Chemistry Council say bisphenol A is safe for use. However, another government report -- the National Toxicology Report -- found concern about effects on the brain, prostate gland, and behavior in fetuses, infants, and children. And one study found that adults with high levels of BPA in their urine were more likely to have a history of heart disease or diabetes, compared to people with low levels of BPA.</p> <p>What can you do to limit exposure to BPA?</p> <ul type="disc"><li>Look for safer water or baby bottles -- either tempered glass bottles or plastic bottles made of cloudy plastics like polyethelene or polypropylene (recycling symbols 1, 2 or 5) are generally safe. Avoid those marked with a "7" or "PC."</li><li>Don't microwave plastic food containers. Heat can break down plastic fibers.</li><li>Don't microwave with cling wraps. Put food in a glass or ceramic dish and then cover with waxed paper or paper towels.</li><li>Eat fewer canned foods.</li><li>Use glass and ceramic containers to store or microwave foods.</li></ul><p></p>bubble gumhttp://www.blogger.com/profile/12137974561077174040noreply@blogger.com0tag:blogger.com,1999:blog-7639683661651353894.post-35364526952598466752009-04-11T01:17:00.000-07:002009-04-11T01:19:19.404-07:00Affordable Ways to Make Your Home Safer and Healthier (2) & (3)<h3 style="color: rgb(51, 102, 255);">2. If you're still a smoker, it's time to kick it. </h3><p>An estimated 40% of America's children are exposed to secondhand smoke at home -- and it's the biggest trigger of asthma in those children, says Philip Landrigan, MD, director of the Children's Environmental Health Center at Mount Sinai School of Medicine in New York City.</p> <p>And it’s an expensive habit. "You can save a lot of money if you're not smoking, not to speak of future health costs for you and your family," he tells .</p> <p>A doctor, nurse, or mental health professional can help you tailor an approach to quitting smoking that best suits your needs. Set a quit date and stick to it.</p> <h3 style="color: rgb(51, 102, 255);">3. Get your home tested.</h3> <p>Both lead paint and radon are serious hazards you can't afford to ignore. Lead poisoning is known to cause brain damage in a developing fetus and in young children if not treated. Radon is a cancer-causing radioactive gas.</p> <p>The main source of lead is old paint and dust that forms when paint chips and erodes, Landrigan explains. Lead paint can be a problem in any home built before 1978, when lead paint was banned.</p> <p>"In tough economic times, we have to make wise decisions with our money -- and a lead test is one of those," says Landrigan. "Lead poisoning is tragic, and it happens too often. We're not just talking about the big cities. Older homes everywhere may have lead paint."</p> <ul type="disc"><li>Check with your local health department about lead paint testing. A lab test of a paint chip runs from $20 to $50 per sample. You can also hire a certified professional to test your home, which will cost more.</li><li>The Consumer Product Safety Commission has a safety alert on its web site about lead-based paint testing. It offers guidelines on reducing your exposure -- like covering walls with gypsum wallboard.</li></ul> <p>Colorless and odorless, radon gas comes from the natural breakdown of the soil and rock underneath your home. Any home can have a radon gas problem -- whether it's old or new, well-sealed or drafty, whether it has a basement or not.</p> <p>Breathing air containing radon gas can cause lung cancer. In fact, it’s the second leading cause of lung cancer, after smoking. If you smoke and your home has high radon levels, your risk of lung cancer is especially high.</p> <ul type="disc"><li>You can buy a $20 home radon test kit at most hardware and home stores.</li><li>For more information, check the EPA's web site for "A Citizen's Guide to Radon."</li></ul>bubble gumhttp://www.blogger.com/profile/12137974561077174040noreply@blogger.com0tag:blogger.com,1999:blog-7639683661651353894.post-73886596838492044312009-04-11T01:12:00.000-07:002009-04-11T01:16:57.361-07:00Affordable Ways to Make Your Home Safer and Healthier<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_JdfSRpmUrks/SeBR3nb2Y1I/AAAAAAAAAGw/gowKF5larbI/s1600-h/healthy_home.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 140px; height: 200px;" src="http://3.bp.blogspot.com/_JdfSRpmUrks/SeBR3nb2Y1I/AAAAAAAAAGw/gowKF5larbI/s200/healthy_home.jpg" alt="" id="BLOGGER_PHOTO_ID_5323344775472374610" border="0" /></a>Making your home healthier and greener doesn’t have to be expensive, or overwhelming. Just a few changes can improve the health of your home, everyone in it -- and the planet it sits on. <p xalan="http://xml.apache.org/xalan">Some of these are easy fixes. Others challenge us to re-examine a lifetime of habits.</p> <p>Avoiding or limiting exposure to toxic chemicals is at the top of every parent’s list. “Toxic chemicals are everywhere, so exposure is really difficult to avoid," says Sonya Lunder, MPH, a senior researcher with Environmental Working Group, a nonprofit organization that researches environmental issues. "But there are things people can do to be proactive."</p> <p>Among the key toxins are lead, fire retardants, and pesticides. Studies have linked overexposure to lead and pesticides with brain and central nervous system damage, behavior problems, asthma, cancer, and more. And in animal studies, flame retardants – used in everything from electronics to mattresses and upholstered furniture -- have been associated with cancer, abnormal brain development, and hormone problems.</p> <p>Released into the environment, these chemicals affect wildlife, too -- as well as your pets. In one study, house cats had 23 times more fire retardants in their blood and urine than people. That’s significant because cats, like infants and toddlers, play close to the floor. They also often lick their paws, just as children put their hands in their mouths.</p> <p>"Researchers believe this may be causing a sharp rise in hyperthyroidism [overactive thyroid] in cats," says Nena Baker, author of <i>The Body Toxic</i>. "Cats may be the canary in the coal mine when it comes to effects of flame retardants."</p> <p>So how can you cut down your exposure to these chemicals, and other potential household risks? Here are the suggestions from experts. (And in some cases, you'll even save money!)</p><p><br /></p><h3>.<span style="color: rgb(51, 102, 255); font-style: italic;"> Get house dust under control.</span></h3> <p>House dust aggravates allergies. It also contains more hazardous chemicals than you might think, including lead, fire retardants, pesticides, and other chemicals.</p> <p>"It's nothing you can afford to take lightly," Lunder tells WebMD. "Even if these chemicals were used decades earlier in your home, they can still accumulate in your house dust today."</p> <p>The solutions: The best -- and most expensive -- option is to replace wall-to-wall carpeting (a collector for dust and allergens) with wood, cork, tile, or non-vinyl linoleum. But if that’s not economically feasible, some old-fashioned elbow grease can help. Vacuum frequently -- meticulously getting into corners, along the floorboards, and moving furniture to get those dust bunnies.</p> <p>Make sure your vacuum has strong suction and a HEPA filter so that dust and dirt go into the bag.</p> <ul type="disc"><li>Vacuum at least two times each week.</li><li>Clean the vacuum bag and filter every time, so dust isn't spewed back into the air.</li></ul> <p>You can also cut down on the chemicals in your house dust, though it’s a more expensive undertaking. Next time you upgrade your computer or TV, look for brands that have phased out fire retardants in their newer models. Visit greenelectronics.com to find products that are RoHS compliant (“Restricted Use of Hazardous Substances”).</p>bubble gumhttp://www.blogger.com/profile/12137974561077174040noreply@blogger.com0tag:blogger.com,1999:blog-7639683661651353894.post-50153040398397080532009-04-06T23:13:00.000-07:002009-04-06T23:14:58.638-07:00Creamy Wheat Berry Hot Cereal<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_GtV1AlT57B8/SdrvQBU6q6I/AAAAAAAAAE0/XQldY3umaXc/s1600-h/BR5807.JPG"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 300px; height: 300px;" src="http://3.bp.blogspot.com/_GtV1AlT57B8/SdrvQBU6q6I/AAAAAAAAAE0/XQldY3umaXc/s320/BR5807.JPG" alt="" id="BLOGGER_PHOTO_ID_5321828968204774306" border="0" /></a><br /><p>This warming whole-grain porridge pairs cooked wheat berries with rolled oats, fruit and nuts for a filling, fiber-rich breakfast. Using a microwave makes preparation speedy, especially if you’ve thawed frozen cooked wheat berries overnight in the refrigerator.</p> <p class="orangeText">Makes 4 servings, about 3/4 cup each</p> <p><span class="orangeText">ACTIVE TIME:</span> 10 minutes</p> <p><span class="orangeText">TOTAL TIME:</span> 10 minutes</p> <p><span class="orangeText">EASE OF PREPARATION:</span> Easy</p> <p>1 1/4 cups old-fashioned rolled oats<br />1/2 cup raisins<br />2 cups nonfat milk or reduced-fat soymilk<br />1/8 teaspoon salt<br />1 1/4 cups Cooked Wheat Berries (recipe follows)<br />2 teaspoons brown sugar<br />1 teaspoon ground cinnamon<br />1/4 cup slivered almonds, toasted (see Tip)</p> <p>Place oats, raisins, milk (or soymilk) and salt in a large, microwave-safe bowl. (No microwave? See Stovetop Variation.) Stir to combine. Microwave on High, uncovered, for 3 minutes. Stir in cooked wheat berries and microwave again until hot, 1 to 2 minutes more. Let stand for 1 minute. Stir in brown sugar and cinnamon. Sprinkle with toasted almonds and serve.<br /><br />Stovetop Variation: Bring milk (or soymilk) to a boil in a medium saucepan over medium-high heat. Stir in oats, raisins and salt. Reduce heat to low, cover, and cook for 3 minutes. Stir in cooked wheat berries and cook until heated through, about 1 minute more. Remove from the heat. Stir in brown sugar and cinnamon; let stand for 1 minute. Sprinkle with toasted almonds and serve.</p> <!--p--><img src="http://www.blogger.com/_common/img/line_dotted_550.gif" width="550" height="10" /><br /> <p><span class="orangeText">NUTRITION INFORMATION:</span> Per serving: 340 calories; 6 g fat (0 g sat, 2 g mono); 3 mg cholesterol; 59 g carbohydrate; 14 g protein; 7 g fiber; 304 mg sodium; 392 mg potassium.<br />Nutrition bonus: Fiber (28% daily value), Calcium (21% dv), Iron (15% dv).<br />3 1/2 Carbohydrate Servings<br />Exchanges: 2 starch, 1 fruit, 1/2 nonfat milk, 1 fat</p> <p><span class="orangeText">TIP:</span> Tip: Toast slivered almonds in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.</p>Authorhttp://www.blogger.com/profile/04506550727077466918noreply@blogger.com0tag:blogger.com,1999:blog-7639683661651353894.post-29522118821597060232009-04-06T23:04:00.000-07:002009-04-06T23:11:30.717-07:0015 Minutes to a healthy breakfast<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_GtV1AlT57B8/SdruGWjcjKI/AAAAAAAAAEs/7bXyAk_FkLE/s1600-h/BR5607.JPG"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 267px; height: 267px;" src="http://2.bp.blogspot.com/_GtV1AlT57B8/SdruGWjcjKI/AAAAAAAAAEs/7bXyAk_FkLE/s320/BR5607.JPG" alt="" id="BLOGGER_PHOTO_ID_5321827702592539810" border="0" /></a><br /><h3 style="line-height: 130%; font-size: 15px; font-style: italic; font-weight: normal;">Here are a few of my favorite sweet and savory quick breakfast recipes, all done in 15 minutes or less:</h3><br /><span style="font-weight: bold;">Quick Breakfast Taco:</span> A smaller cousin of the breakfast burrito, the breakfast taco made with reduced-fat Cheddar and egg substitute is a satisfying and healthy breakfast option.<br /><br /><span style="font-weight: bold;">Pina Colada Yogurt Parfait:</span> Take a trip to the tropics with our pina colada-inspired parfait. It makes a great breakfast when you need a sunny start to your day.<br /><br /><span style="font-weight: bold;">Cocoa-Date Oatmeal:</span> If you are looking for a way to get your kids to start their day with a bowl of oatmeal, this is it. The microwave is convenient, but you can also cook the oatmeal on the stovetop following package directions. Top with milk or soymilk and sweeten with brown sugar or no-calorie sweetener, if desired.<br /><span style="font-weight: bold;">Asparagus & Canadian Bacon Omelet:</span> An omelet is a satisfying meal to start the day, and will give you staying power until your midmorning snack. Although cooking a low-fat omelet may seem complicated at first glance, it will quickly become second nature.<br /><br /><span style="font-weight: bold;">Tomato & Ham Breakfast Melt:</span> We use thin-sliced bread for this easy breakfast because it has fewer calories than regular bread. Several national brands distribute “thin” varieties. Otherwise buy a whole loaf and use a bread knife to carefully slice it.Authorhttp://www.blogger.com/profile/04506550727077466918noreply@blogger.com0tag:blogger.com,1999:blog-7639683661651353894.post-80798915493961866172009-04-06T23:02:00.001-07:002009-04-06T23:03:32.065-07:00Soy-Lime Tofu & Rice Bento Lunch<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_GtV1AlT57B8/Sdrsl_LE8EI/AAAAAAAAAEk/MYYIPmmm28M/s1600-h/MV6827.JPG"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 265px; height: 265px;" src="http://4.bp.blogspot.com/_GtV1AlT57B8/Sdrsl_LE8EI/AAAAAAAAAEk/MYYIPmmm28M/s320/MV6827.JPG" alt="" id="BLOGGER_PHOTO_ID_5321826047048872002" border="0" /></a><br />Tofu, rice and vegetables are classic bento ingredients. Make extra rice for dinner and roll leftovers into balls for lunch. To keep green veggies vibrant and crisp, cook them briefly and immediately dunk them into a bowl of ice water. You can also use cubed store-bought baked tofu in place of the roasted tofu.<br /><br />Makes 1 serving<br /><br />ACTIVE TIME: 30 minutes<br /><br />TOTAL TIME: 1 hour 50 minutes<br /><br />EASE OF PREPARATION: Easy<br /><br />Tofu & Dipping Sauce<br />1 14-ounce package extra-firm, water-packed tofu, drained<br />1/3 cup reduced-sodium soy sauce<br />1/3 cup lime juice<br />3 tablespoons toasted sesame oil<br />1 tablespoon prepared peanut sauce<br />1 tablespoon “lite” coconut milk (see Tip)<br /><br />Rice Balls<br />2/3 cup cooked short-grain brown rice<br />2 teaspoons rice vinegar<br />Pinch of salt<br />2 tablespoons black sesame seeds (optional)<br /><br />Fruit & Vegetables<br />1 cup steamed sugar snap peas<br />6 strawberries, hulled<br />6 orange wedges<br /><br />1. To prepare tofu: Pat tofu dry and cut into 1/2- to 3/4-inch cubes. Combine soy sauce, lime juice and oil in a medium shallow dish or large sealable plastic bag. Add the tofu; gently toss to combine. Marinate in the refrigerator for 1 hour or up to 4 hours, gently stirring once or twice.<br />2. Preheat oven to 450°F.<br />3. Remove the tofu from the marinade with a slotted spoon (discard marinade). Spread out on a large baking sheet, making sure the pieces are not touching. Roast, gently turning halfway through, until golden brown, about 20 minutes.<br />4. Meanwhile, combine peanut sauce and coconut milk to make dipping sauce and fill a small container with it.<br />5. To prepare rice balls: Combine rice, vinegar and salt in a medium bowl and mash with a fork until the rice is a little sticky. With slightly wet hands, press and squeeze the rice into 4 balls. Sprinkle each ball with sesame seeds, if using.<br />6. Pack 1/2 cup of the tofu, the rice balls and snap peas in a medium container. (Cover and refrigerate the remaining 1 1/2 cups roasted tofu for up to 3 days.) Nestle the container of dipping sauce in the same container.<br />7. Pack strawberries and orange wedges in another medium container.<br /><br />NUTRITION INFORMATION: Per serving: 393 calories; 11 g fat (3 g sat, 2 g mono); 0 mg cholesterol; 59 g carbohydrate; 17 g protein; 9 g fiber; 321 mg sodium; 496 mg potassium.<br />Nutrition bonus: Vitamin C (170% daily value), Calcium (35% dv), Magnesium (28% dv), Iron & Vitamin A (25% dv).<br />3 Carbohydrate Servings<br />Exchanges: 2 starch, 1 1/2 fruit, 1 vegetable, 1 medium-fat meat, 1 fat<br /><br />TIP: Tip: Refrigerate leftover coconut milk for up to 1 week or freeze for up to 2 months. It will appear separated when thawed; simply mix until smooth.<br /><br />MAKE AHEAD TIP: Marinate the tofu (Step 1) for up to 4 hours. Cover and refrigerate roasted tofu (Steps 2-3) for up to 3 days. Cover and refrigerate the rice balls (Step 5) for up to 2 days.Authorhttp://www.blogger.com/profile/04506550727077466918noreply@blogger.com0tag:blogger.com,1999:blog-7639683661651353894.post-41519074013692837252009-04-06T22:48:00.001-07:002009-04-06T22:49:44.681-07:00TLT (Tofu, Lettuce & Tomato Sandwich)<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_GtV1AlT57B8/SdrpUSD6F7I/AAAAAAAAAEc/T8eIrvCbEtg/s1600-h/MV4757.JPG"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 246px; height: 246px;" src="http://4.bp.blogspot.com/_GtV1AlT57B8/SdrpUSD6F7I/AAAAAAAAAEc/T8eIrvCbEtg/s320/MV4757.JPG" alt="" id="BLOGGER_PHOTO_ID_5321822444346546098" border="0" /></a><br />With pickles, oven fries and a tall glass of minty iced tea, even the most devoted bacon fan won't remember what's missing in this smoky, spicy renovation of the sandwich favorite.<br /><br />Makes 4 servings<br /><br />ACTIVE TIME: 25 minutes<br /><br />TOTAL TIME: 25 minutes<br /><br />EASE OF PREPARATION: Easy<br /><br />1 tablespoon Dijon mustard<br />1 tablespoon reduced-sodium soy sauce<br />1 teaspoon adobo sauce from canned chipotle peppers (see Ingredient note), divided<br />14 ounces water-packed extra-firm tofu, drained and rinsed<br />4 tablespoons reduced-fat mayonnaise<br />8 slices crusty whole-wheat bread, toasted<br />4 pieces green-leaf lettuce<br />2 medium tomatoes, sliced<br /><br />1. Preheat oven to 475°F. Coat a baking sheet with cooking spray.<br />2. Combine mustard, soy sauce and 1/2 teaspoon adobo sauce in a small bowl. Slice tofu crosswise into eight 1/2-inch-thick pieces. Pat dry with a paper towel and place on the prepared baking sheet. Using a spoon, spread half the mustard mixture on one side of the tofu. Turn the slices over and spread the remaining mixture on the other side.<br />3. Bake the tofu for 20 minutes.<br />4. Combine mayonnaise with the remaining 1/2 teaspoon adobo sauce in a small bowl. Spread the mixture on toasted bread. Divide the tofu, lettuce and tomato among 4 slices of toast and top with the remaining toast to make 4 sandwiches. Cut in half to serve.<br /><br />NUTRITION INFORMATION: Per serving: 363 calories; 9 g fat (1 g sat, 1 g mono); 4 mg cholesterol; 46 g carbohydrate; 17 g protein; 4 g fiber; 685 mg sodium.<br />Nutrition bonus: Vitamin A (25% daily value), Vitamin C (20% dv), Fiber (17% dv).<br /><br />TIP: Ingredient Note: Canned chipotle peppers (smoked jalapenos) add heat and smokiness to dishes; the adobo sauce alone adds a spicy zest without extra heat. Look for small cans with other Mexican foods in large supermarkets. Once opened, chipotles will keep for up to 2 weeks in the refrigerator or 6 months in the freezer.<br /><br />MAKE AHEAD TIP: Prepare through Step 3. Wrap the baked tofu in plastic wrap and refrigerate for up to 3 days.Authorhttp://www.blogger.com/profile/04506550727077466918noreply@blogger.com0tag:blogger.com,1999:blog-7639683661651353894.post-58506259739550549842009-04-06T22:45:00.000-07:002009-04-06T22:47:36.509-07:00BBQ Chicken Sandwich<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_GtV1AlT57B8/Sdro2v9_8iI/AAAAAAAAAEU/JpWdL1LlL-o/s1600-h/MP6206.JPG"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 248px; height: 248px;" src="http://2.bp.blogspot.com/_GtV1AlT57B8/Sdro2v9_8iI/AAAAAAAAAEU/JpWdL1LlL-o/s320/MP6206.JPG" alt="" id="BLOGGER_PHOTO_ID_5321821936978752034" border="0" /></a><br />Toss leftover cooked chicken with barbecue sauce and crunchy carrots for a quick and healthy lunch.<br /><br />Makes 1 serving<br /><br />ACTIVE TIME: 10 minutes<br /><br />TOTAL TIME: 10 minutes<br /><br />EASE OF PREPARATION: Easy<br /><br />1/2 cup shredded cooked chicken<br />1/4 cup shredded carrots<br />2 tablespoons barbecue sauce<br />2 teaspoons light ranch dressing<br />1 small whole-wheat sandwich bun<br />1 leaf romaine lettuce<br /><br />Combine chicken, carrots and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce.<br /><br />NUTRITION INFORMATION: Per serving: 323 calories; 8 g fat (1 g sat, 2 g mono); 62 mg cholesterol; 38 g carbohydrate; 26 g protein; 4 g fiber; 729 mg sodium; 456 potassium.<br />Nutrition bonus: Vitamin A (100% daily value), Selenium (56% dv).<br />2 1/2 Carbohydrate Servings<br />Exchanges: 2 1/2 starch, 3 very lean meat, 1 1/2 fruitAuthorhttp://www.blogger.com/profile/04506550727077466918noreply@blogger.com0tag:blogger.com,1999:blog-7639683661651353894.post-20825867881631212662009-04-06T22:44:00.000-07:002009-04-06T22:45:42.571-07:00Londoner’s Egg SandwichA simple egg sandwich gets added zing from whole-grain mustard and fresh dill.<br /><br />Makes 1 serving<br /><br />ACTIVE TIME: 15 minutes<br /><br />TOTAL TIME: 15 minutes<br /><br />EASE OF PREPARATION: Easy<br /><br />1 tablespoon reduced-fat cream cheese<br />1 teaspoon whole-grain mustard<br />1/2 teaspoon chopped fresh dill<br />2 slices thin whole-grain rye bread, toasted<br />1 large hard-boiled egg, sliced<br />2 tomato slices<br />Pinch each salt and pepper<br /><br />Mix together cream cheese, mustard and 1/2 teaspoon chopped dill. Spread the mixture over toasted bread. Top one slice with egg, tomato and salt and pepper. Cover with the other slice of bread.<br /><br />NUTRITION INFORMATION: Per serving: 258 calories; 10 g fat (4 g sat, 3 g mono); 220 mg cholesterol; 29 g carbohydrate; 13 g protein; 3 g fiber; 703 mg sodium; 203 mg potassium.<br /><br /><br />Nutrition bonus: Selenium (46% daily value), Folate (19% dv), Iron (15% dv).<br /><br /><br />2 Carbohydrate ServingsAuthorhttp://www.blogger.com/profile/04506550727077466918noreply@blogger.com0tag:blogger.com,1999:blog-7639683661651353894.post-88914588477053475362009-04-06T22:42:00.000-07:002009-04-06T22:43:21.801-07:00Spicy Potato & Kale SoupSpicy sausage—in this case, chorizo—pairs beautifully with hearty greens. If you like, substitute collard or mustard greens for the kale. If you can’t get chorizo, hot Italian sausage will also work in this soup.<br /><br />Makes 2 servings, 1 1/2 cups each<br /><br />ACTIVE TIME: 30 minutes<br /><br />TOTAL TIME: 30 minutes<br /><br />EASE OF PREPARATION: Easy<br /><br />1/4 cup halved and sliced chorizo sausage (see Note)<br />1 teaspoon extra-virgin olive oil<br />1 small onion, chopped<br />1 14-ounce can reduced-sodium chicken broth<br />1/3 cup water<br />1 small russet potato, peeled and sliced<br />2 cloves garlic, peeled and halved<br />4 cups kale, ribs removed, thinly sliced (see Tips for Two)<br />1/8 teaspoon freshly ground pepper, or to taste<br /><br />1. Heat a large saucepan over medium heat. Add chorizo and cook, stirring, until browned, about 2 minutes. Transfer the chorizo to a paper towel-lined plate; wipe out the pot.<br />2. Heat oil in the pot over medium heat. Add onion and cook, stirring occasionally, until softened, about 2 minutes. Add broth, water, potato and garlic; increase the heat to high and bring to a boil. Reduce to a simmer, cover and cook, stirring occasionally, until the potato is tender, 6 to 9 minutes. Lightly mash the potato with a wooden spoon. Add kale, a handful at a time, waiting until it has wilted before adding more. Adjust heat to maintain a simmer and cook, stirring occasionally, until the kale is tender, about 5 minutes. Add the reserved chorizo and season with pepper.<br /><br />NUTRITION INFORMATION: Per serving: 206 calories; 9 g fat (3 g sat, 4 g mono); 16 mg cholesterol; 24 g carbohydrate; 11 g protein; 4 g fiber; 306 mg sodium; 676 mg potassium.<br /><br />Nutrition bonus: Vitamin A (380% daily value), Vitamin C (120% dv), Potassium (19% dv).<br /><br />Exchanges: 1 starch, 1 vegetable, 1/2 high fat meat, 1 fat<br /><br /><br />1 1/2 Carbohydrate Servings<br /><br />TIP: Note: Chorizo, a spicy pork sausage seasoned with paprika and chili, is originally from Spain and is often used in Mexican cooking. Chorizo can be made with raw or smoked, ground or chopped pork. Chorizo is available at well-stocked supermarkets, specialty food stores or online at tienda.com. Chorizo can be found in the deli section of most large supermarkets.<br /><br />Tips for Two: Refrigerate leftover kale, preferably in a perforated plastic bag, for 5 to 10 days. Substitute kale in Sautéed Swiss Chard with Chile & Garlic; add during the last 4 minutes while cooking pasta; sauté with minced garlic and extra-virgin olive oil for an omelet filling or to stir into scrambled eggs.<br /><br />MAKE AHEAD TIP: Cover and refrigerate for up to 3 days or freeze for up to 3 months.Authorhttp://www.blogger.com/profile/04506550727077466918noreply@blogger.com0tag:blogger.com,1999:blog-7639683661651353894.post-71189138847743243522009-04-06T22:38:00.001-07:002009-04-06T22:40:35.633-07:00Crab Salad Melts<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_GtV1AlT57B8/SdrnRSeP89I/AAAAAAAAAEM/mzkRMBXWZoc/s1600-h/MF6815.JPG"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 259px; height: 259px;" src="http://1.bp.blogspot.com/_GtV1AlT57B8/SdrnRSeP89I/AAAAAAAAAEM/mzkRMBXWZoc/s320/MF6815.JPG" alt="" id="BLOGGER_PHOTO_ID_5321820193894167506" border="0" /></a><br />This crab and asparagus melt is delicious for a light spring dinner or lunch. You can use any type of crabmeat—including more affordable options available in pouches or cans near other canned fish or in tubs in the seafood department. Serve with a tossed salad.<br /><br />Makes 4 servings<br /><br />ACTIVE TIME: 25 minutes<br /><br />TOTAL TIME: 25 minutes<br /><br />EASE OF PREPARATION: Easy<br /><br />3 asparagus spears or 12 snow peas, trimmed and thinly sliced (about 1/3 cup)<br />8 ounces crabmeat, any shells or cartilage removed<br />1/3 cup finely chopped celery<br />1/4 cup finely chopped red bell pepper<br />1 scallion, finely chopped<br />4 teaspoons lemon juice<br />1 tablespoon low-fat mayonnaise<br />1/4 teaspoon Old Bay seasoning<br />2-5 dashes hot sauce<br />Freshly ground pepper to taste<br />4 whole-wheat English muffins, split and toasted<br />1/2 cup shredded Swiss cheese<br /><br />1. Place rack in the upper third of the oven; preheat broiler.<br />2. Place asparagus (or snow peas) in a medium microwave-safe bowl with 1 teaspoon water. Cover and microwave until tender, about 30 seconds. Add crab, celery, bell pepper, scallion, lemon juice, mayonnaise, Old Bay seasoning, hot sauce to taste and pepper; stir to combine.<br />3. Place English muffin halves, cut-side up, on a large baking sheet. Spread a generous 1/4 cup of the crab salad on each muffin half and sprinkle each with 1 tablespoon cheese. Broil until the cheese is melted, 3 to 6 minutes.<br /><br />NUTRITION INFORMATION: Per serving: 251 calories; 6 g fat (3 g sat, 1 g mono); 52 mg cholesterol; 30 g carbohydrate; 22 g protein; 5 g fiber; 629 mg sodium; 234 mg potassium.<br />Nutrition bonus: Calcium (33% daily value), Vitamin C (20% dv), Folate & Magnesium (15% dv).<br />1 1/2 Carbohydrate Servings<br />Exchanges: 2 starch, 1/2 vegetable, 2 lean meatAuthorhttp://www.blogger.com/profile/04506550727077466918noreply@blogger.com0tag:blogger.com,1999:blog-7639683661651353894.post-39766035109713291022009-04-06T22:37:00.000-07:002009-04-06T22:38:36.045-07:00Beef & Bean Chile Verde<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_GtV1AlT57B8/Sdrmz8ahspI/AAAAAAAAAEE/Uyo8zL_NTb0/s1600-h/MB6380.JPG"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 300px; height: 300px;" src="http://1.bp.blogspot.com/_GtV1AlT57B8/Sdrmz8ahspI/AAAAAAAAAEE/Uyo8zL_NTb0/s320/MB6380.JPG" alt="" id="BLOGGER_PHOTO_ID_5321819689756766866" border="0" /></a><br />Chile Verde, usually a slow-cooked stew of pork, jalapeños and tomatillos, becomes an easy weeknight meal with quick-cooking ground beef and store-bought green salsa. Make it a Meal: Serve with fresh cilantro, red onion and Monterey Jack. Add cornbread on the side and your favorite hot sauce.<br /><br />Makes 4 servings, about 1 1/2 cups each<br /><br />ACTIVE TIME: 20 minutes<br /><br />TOTAL TIME: 30 minutes<br /><br />EASE OF PREPARATION: Easy<br /><br />1 pound 93%-lean ground beef<br />1 large red bell pepper, chopped<br />1 large onion, chopped<br />6 cloves garlic, chopped<br />1 tablespoon chili powder<br />2 teaspoons ground cumin<br />1/4 teaspoon cayenne pepper, or to taste<br />1 16-ounce jar green salsa, green enchilada sauce or taco sauce<br />1/4 cup water<br />1 15-ounce can pinto or kidney beans, rinsed<br /><br />Cook beef, bell pepper and onion in a large saucepan over medium heat, crumbling the meat with a wooden spoon, until the meat is browned, 8 to 10 minutes. Add garlic, chili powder, cumin and cayenne; cook until fragrant, about 15 seconds. Stir in salsa (or sauce) and water; bring to a simmer. Reduce heat to medium-low, cover and cook, stirring occasionally, until the vegetables are tender, 10 to 15 minutes. Stir in beans and cook until heated through, about 1 minute.<br /><br />NUTRITION INFORMATION: Per serving: 307 calories; 8 g fat (3 g sat, 3 g mono); 64 mg cholesterol; 29 g carbohydrate; 27 g protein; 6 g fiber; 516 mg sodium; 641 mg potassium.<br />Nutrition bonus: Vitamin C (100% daily value), Vitamin A & Zinc (40% dv), Folate (20% dv), Potassium (18% dv).<br />1 1/2 Carbohydrate Servings<br />Exchanges: 1 starch, 2 vegetable, 3 lean meat<br /><br />MAKE AHEAD TIP: Cover and refrigerate for up to 3 days. Reheat just before serving.Authorhttp://www.blogger.com/profile/04506550727077466918noreply@blogger.com0tag:blogger.com,1999:blog-7639683661651353894.post-19623148021551233742009-04-06T22:32:00.000-07:002009-04-06T22:36:01.533-07:00FRUIT SALAD RECIPES - SUMMER FRUIT SALADFRUIT SALAD RECIPES - SUMMER FRUIT SALAD<br /><br />This recipe needs sugar, because gooseberries and currants are generally too sharp to enjoy without sweetening.<br /><br />Ingredients<br />450g (1 lb/2-3 cups) gooseberries<br />100-175g (4-6 oz/1-2 cups) red or blackcurrants<br />175g (6 oz/three-quarters cup) caster (superfine granulated) sugar<br />100-175g (4-6 oz/1-2 cups) fresh raspberries<br /><br />Serves 4-6<br /><br /> 1. Prepare gooseberries and currants, rinse well, place in a saucepan.<br /> 2. Add sugar, heat gently to allow the juice to run.<br /> 3. Very slowly, bring up to a boil. If you boil the fruit too quickly it will turn mushy.<br /> 4. Shake the pan gently now and again, to mix the sugar through the fruit.<br /> 5. Simmer very gently for 5 mins.<br /> 6. Remove from heat and stir in the raspberries.<br /> 7. Leave to cool and chill to serve.Authorhttp://www.blogger.com/profile/04506550727077466918noreply@blogger.com0tag:blogger.com,1999:blog-7639683661651353894.post-85744500518121504762009-04-06T22:27:00.000-07:002009-04-06T23:13:21.096-07:00Quick Breakfast TacoA smaller cousin of the breakfast burrito, the breakfast taco made with reduced-fat Cheddar and egg substitute is a satisfying and healthy breakfast option.<br /><br />Makes 1 serving<br /><br />ACTIVE TIME: 15 minutes<br /><br />TOTAL TIME: 15 minutes<br /><br />EASE OF PREPARATION: Easy<br /><br />2 corn tortillas<br />1 tablespoon salsa<br />2 tablespoons shredded reduced-fat Cheddar cheese<br />1/2 cup liquid egg substitute, such as Egg Beaters<br /><br />1. Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.<br />2. Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.<br /><br />NUTRITION INFORMATION: Per serving: 153 calories; 2 g fat (1 g sat, 0 g mono); 3 mg cholesterol; 15 g carbohydrate; 17 g protein; 0 g fiber; 453 mg sodium; 207 mg potassium.<br />1 Carbohydrate Serving<br />Exchanges: 1 starch, 2 very lean meatAuthorhttp://www.blogger.com/profile/04506550727077466918noreply@blogger.com0tag:blogger.com,1999:blog-7639683661651353894.post-84779989388573765272009-04-06T22:08:00.000-07:002009-04-06T22:28:20.916-07:00BAKED APPLE RECIPESThese baked apple recipes provide several variations on a well-loved theme. Baked apples are a great winter stand-by dessert, but you can make them all year round. They’re useful if you’re cooking something else in the oven, because you can put them together in a few minutes, and just pop them in alongside.<br /><br />Baked apples don’t take long to cook. Keep an eye on them, though, and don’t forget to score a line around the skin. If they stay in the oven too long, they’ve a tendency to burst.<br /><br />BAKED APPLE RECIPES 1<br /><br />Classic baked apple<br />Adults generally love these just as they are. They’re quite large for children, who may find the apple pulp a little sharp. I usually give children half an apple each (bake whole and cut in half to eat) and serve with custard.<br />Serves 4 Use Bramley cooking apples and choose them all the same size. Heat oven to 350F/180C/gas 4. Wash apples, and remove the core with a corer. Make sure all the core has gone – you might have to cut out any hard or pippy bits that are left with a small knife. Score a line around the ‘waist’ of each apple with the point of a knife. For 4 apples, mix together 2 tbsp soft brown sugar, ½ tsp ground cinnamon, some sultanas and a few chopped walnuts if you have them – they add a very pleasant crunch. Stand apples in small ovenproof dish, pour a little water around them. You can drizzle a little honey or maple syrup over the tops if you wish. Stand the dish on baking tray just in case apples burst, and bake for 25-30 mins.<br /><br />BAKED APPLE RECIPES 2<br /><br />Baked dessert apples<br />Eating apples can be baked just as satisfactorily as cookers, and the flesh is sweeter and less watery. Pick large apples, with a good flavour, like Coxes Orange Pippins.<br />Make one apple per person Heat the oven to 400F/200C/gas 6. Take one apple per person, wash, core and score around the middle with a knife-point. Stand the apples side by side in a small ovenproof dish. Stuff with a mixture of soft brown sugar and dried fruits and nuts, or to keep it really simple, just drop a knob of butter into each cavity, and pour over the juice of 1 fresh orange for every 2 apples. Bake for 20-25 minutes.<br /><br />BAKED APPLE RECIPES 3<br /><br />Baked apples with spiced honey<br />A slightly more elaborate variation, with a lovely fruity sauce.<br />Serves 4 Preheat the oven to 350F/180C/gas 4. Put 300ml (1 ¼ cups) apple juice, 4 tbsp dark honey, 1 cinnamon stick, 4 cloves and 1 split cardamom pod into a small pan, bring to the boil, stir and simmer for 2 minutes. Peel, halve and core 4 large eating apples, place cut side uppermost in an ovenproof dish and pour over the syrup. Bake for about 30 minutes or until fruit is soft. Serve with natural yogurt.Authorhttp://www.blogger.com/profile/04506550727077466918noreply@blogger.com0tag:blogger.com,1999:blog-7639683661651353894.post-38550560382292813612009-04-06T22:04:00.000-07:002009-04-06T22:08:10.143-07:00Apple Cake RecipeThis is a really lovely apple cake recipe, with three variations. Alongside it, in my recipe notebook, I've written "Nice and quick to make, once you've made the apple puree".<br /><br />The best idea is to make the apple sauce the day before - make a double quantity and freeze half, so you'll have it ready next time you want to use this apple cake recipe.<br /><br />The fresh apple in the mixture makes it wonderfully moist and moreish. It's a great cake for packed lunches, and also makes a nice dessert, served with yogurt or custard.<br /><br />APPLE CAKE RECIPE<br /><br />The version given below is an Apple and Ginger Cake. For other variations, see the end of the recipe. You can also find more information and recipes on Healthy Cake Recipes.<br /><br /> * Make the apple puree ahead of time. Peel, core and chop cooking apples, and cook gently with a little water (but no sugar), prodding them gently from time to time with a wooden spoon until they form a mush - it doesn't have to be totally smooth. Three medium-large apples yield about 500ml (2 cups) of puree, which is double the quantity you need for the recipe.<br /><br /> * Preheat the oven to 180C/350F/gas mark 4. Line and grease a cake pan or tin that is 18cm/7 in square.<br /> * Sift together 175g (1.5 cups) plain/all-purpose flour, 0.25 tsp salt, 0.5 tsp bicarbonate of soda/baking soda, 1 tsp baking powder, 1 tsp ground ginger. Mix in 100g (0.75 cups) candied peel, chopped stem ginger, or a mixture of the two.<br /> * In a food processor, cream 100g (0.5 cups) softened butter with 150g (1 cup) caster sugar/superfine granulated sugar. Beat two eggs, and add to the mixture gradually, processing between each addition. Finally, add 250ml (1 cup) apple puree/apple sauce and mix well.<br /> * Add the flour mixture to the processor and blend all together. Pour cake batter into the prepared pan and bake for 30 minutes. Then lower the temperature to 160C/325F/gas mark 3, and cook for another 15-20 minutes until golden brown and firm to the touch.<br /> * Allow to cool for 10 minutes, then remove from tin and finish cooling on a wire rack.<br /><br />Variations on the basic apple cake recipe<br /><br /> * Use cinnamon instead of ground ginger, and mix in chopped walnuts instead of candied peel and ginger.<br /> * Add 1/2 tsp vanilla essence instead of spices, and use chopped glace cherries instead of the peel.Authorhttp://www.blogger.com/profile/04506550727077466918noreply@blogger.com0tag:blogger.com,1999:blog-7639683661651353894.post-13036803278550722362009-04-06T22:03:00.000-07:002009-04-06T22:04:41.531-07:00CHINESE-SPICED SALMON WITH FRAGRANT NOODLESA recipe that's simplicity itself, and is so easy you can make it and chat at the same time! It's even easier if you skin the salmon, cut it into chunks, and stir fry it with the noodles, as in the picture.<br /><p>6 salmon fillets, 350g (2 1/2 cups) rice noodles, bunch of spring onions (scallions), shredded, 2 large cloves garlic, finely chopped, 1 bunch fresh coriander (cilantro), washed and chopped, 1 tbsp toasted sesame seeds, 1 fresh green chilli, seeded and finely chopped, or more, to taste<br /><b>For the marinade</b> 4 tbsp dark soy sauce, 2 tbsp sunflower oil, 5cm piece root ginger, peeled and grated, 2 tsp Chinese 5-spice powder,2 tsp sugar.<br /></p><p><b>Serves 6:</b> Mix the marinade ingredients. Put the salmon in a shallow bowl, and coat with the marinade. Cover and refrigerate for at least 1 hr. Heat a large non-stick frying pan, take the salmon out of the marinade and cook the fillets until well browned and done right through, turning once or twice. Meanwhile, cook the noodles according to packet instructions and drain well. Remove salmon from pan and keep warm. Put the cooked noodles in the pan with the marinade, spring onions, garlic, coriander (cilantro), sesame seeds and chilli and stir fry until hot. Put a portion of noodles on each plate, topped with a salmon fillet.</p>Authorhttp://www.blogger.com/profile/04506550727077466918noreply@blogger.com0tag:blogger.com,1999:blog-7639683661651353894.post-56577371562137145982009-04-06T22:00:00.000-07:002009-04-06T22:08:52.663-07:00Thai Green Chicken CurryIt's delicious, fragrant and very simple. I like to use creamed coconut sold in a block (actually, I like to pare bits off and eat them while I'm cooking!), but you can substitute canned coconut milk.<br /><br />Serves 4: 1 large onion, finely sliced, a little sunflower oil, 2 large chicken breasts, skinned and cubed,1-2 tbsp green curry paste, 100g (1 cup) creamed coconut<br /><br />Cook the onion gently in the oil until softened. Add the chicken, then stir in the curry paste. Boil some water in the kettle, and pour around 200ml into a heatproof measuring jug. Grate the creamed coconut, and stir it into the boiling water until dissolved. Pour this mixture over the chicken and stir well. Bring the mixture back to the boil, lower the heat, and simmer gently for 20 minutes. Serve with rice.Authorhttp://www.blogger.com/profile/04506550727077466918noreply@blogger.com0tag:blogger.com,1999:blog-7639683661651353894.post-20650824487565237242009-04-06T21:58:00.001-07:002009-04-06T22:00:09.870-07:00Slow-baked Aromatic Chicken<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_GtV1AlT57B8/Sdrdm9gsJhI/AAAAAAAAAD8/IVH-PhAj6H8/s1600-h/bakedchicken.gif"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 150px; height: 120px;" src="http://4.bp.blogspot.com/_GtV1AlT57B8/Sdrdm9gsJhI/AAAAAAAAAD8/IVH-PhAj6H8/s320/bakedchicken.gif" alt="" id="BLOGGER_PHOTO_ID_5321809571108103698" border="0" /></a><br />This is a speedier version of an Italian recipe from Orvieto. The beauty of this dish is that you can stick it in the oven and forget about it for 90 minutes. Don't panic at the amount of garlic, it turns sweet and mild as it bakes, and the meat ends up meltingly tender. If there's any left over, you can take the meat off the bone and use it in a pasta sauce the next day.<br /><br />Serves 6: 6 chicken legs, each cut into 2 pieces, 220g (1 cup) cherry tomatoes, halved, 24 cloves of garlic (no need to skin them),100g (1 cup) black olives, stoned, large handful fresh basil, olive oil.<br /><br />Heat the oven to 350F/180C/gas 4. Season chicken pieces with salt and pepper, and pack tightly, in a single layer, into a roasting tin. Scatter over the halved tomatoes, black olives, garlic and chopped basil. Pour over a fine line of olive oil. Bake the dish for around 90 minutes, until the chicken is very tender and falling off the bone. Serve with new potatoes or pasta. Leave the garlic cloves whole, and let people squish out the juicy innards with their forks as they eat.Authorhttp://www.blogger.com/profile/04506550727077466918noreply@blogger.com0