Cooking Recipes Articel

A dare. A local curiosity. A southern specialty. These are enticements you heeded in your intro to Louisiana oysters. However
the mystique of oysters may actually scare some home cooks away.

The Louisiana Seafood Board brings you a handy guide to selecting and preparing oysters
so you can serve this delicacy fearlessly.

What Do Oysters Look Like?

Oyster meats are cream to light brown with ruffled edges and a silky texture. Avoid fluffy white oysters as they're filled with water. Oysters should not be floating
but packed closely-with no more than 10 percent liquid.

Oysters are available in pints or quarts. The containers should be clean. Check for government- required information: best-if-used-by date
interstate shellfish permit #
weight
nutrition facts
and country of origin.

How Do Oysters Smell?

Oysters have a clean ocean smell. Never buy oysters with an odor.

How Much Is One Serving?

Louisiana oysters are available year-round and vary in size from season to season. Skinny oysters come as many as 30 to the pint. Medium or fat oysters come 16 to 18 per pint. Either way
a pint is approximately three servings.

What Do Oysters Taste Like?

American oysters
Eastern oysters
Gulf of Mexico oysters
or Louisiana oysters-they are actually all the same animal. In fact
there is only one oyster that is native to the Gulf and Atlantic coasts.

However
like fine wines
oysters have subtle nuances in flavor-depending on where they're cultivated. In a blind taste test by an independent researcher
consumers chose Louisiana oysters over others sold in the U.S. 85 percent of the time.

Try this longtime Louisiana oyster favorite.

Traditional Louisiana

Oyster Stew

4 servings

11/2 pints medium Louisiana oysters

1/2 cup shallots
diced

1 pint milk

2 Tbsp. butter

Salt & pepper to taste

Over a high heat
saut้ shallots in butter. Stir in milk. Bring to boiling point
then lower heat. Ease in oysters. Simmer until oyster edges furl (3-5 minutes). Add salt & pepper. Serve with crackers.

A grand prize of $100
0
will be awarded to America's top chicken cook at the 47th National Chicken Cooking Contest
to be held May 4
2007
in Birmingham
Ala.

Fifty-one contestants
one from each state and the District of Columbia
will be selected to compete. Chicken is the only required ingredient for recipe entries
and it can be prepared whole
in parts or in any combination of parts. Pre-cooked
pre-marinated and ground chicken products are also eligible.

Recipe preparation and other ingredients are left up to the imagination and creativity of the entrants. All recipes must be original
make four to eight servings and take less than three hours to prepare and cook twice. Grilling recipes are not allowed.

Contestants may submit an unlimited number of recipes. Each should be on a separate piece of paper and should include the contestant's name
full address and telephone number.

The judges
a national panel of food experts and journalists
will choose the winning recipes based on taste
appearance
simplicity and overall appeal.

The second-place finisher will be awarded $10
0
third place will win $5
0
fourth place will win $2
0
and fifth place will get $1
0
Every state finalist will win an expense-paid trip to Birmingham for the cook-off.

The contest is sponsored by the National Chicken Council and the U.S. Poultry & Egg Association. Members of the Alabama Poultry Federation will serve as local hosts.

The grand prize at the 46th National Chicken Cooking Contest
held in Charlotte
N.C.
in May 2005
went to Indiana contestant Camilla Saulsbury for her Mahogany Broiled Chicken with Smoky Lime Sweet Potatoes and Cilantro Chimichurri.

Even if you've never baked before
the rewards of home baking are within your reach. Many recipes for baked goods aren't at all difficult. Plum-Good Coffee Cake is a prime example. The coffee cake is a good way to add more fruit servings to your diet for breakfast
brunch or a late-night snack and
best of all
it's easy to make.

For success
start by gathering all the ingredients and equipment. Let the butter sit at room temperature until it's soft. This makes it easier to beat the butter with the sugar so they take in air and form a fluffy
creamy mixture. Adding cold eggs to the creamed butter and sugar could harden the butter again and make the batter curdle. To prevent this
take the eggs out of the refrigerator 20 to 30 minutes before you use them or put them in a bowl of warm water while you're assembling the other ingredients.

Low speed on the mixer helps keep the flour mixture from flying in the air. Because overbeating the flour could toughen your cake
beat just until the batter is smooth. Use a rubber scraper or spoon to add half of the fruit by hand. Be gentle to avoid crushing the plums.

In about half an hour from the time you pop the pan into the oven
you'll have a cake you can proudly serve to family and friends. Nobody has to know how simple it was to bake!


Plum-Good Coffee Cake

1 (9-inch) cake or 8 servings


1/2 cup (1 stick) butter


softened

2/3 cup sugar

4 eggs

1 teaspoon vanilla

1 cup all-purpose flour

1 teaspoon baking powder

1/2 teaspoon pumpkin pie

spice

1 1/2 cups diced fresh plums

(about 8 oz.)

Confectioners' sugar


optional


In small mixing bowl at medium speed
beat together butter and sugar until light and fluffy. Beat in eggs and vanilla until thoroughly blended. Stir together flour
baking powder and spice. Add flour mixture to egg mixture. Beat at low speed until smooth. Fold in 3/4 cup of the plums. Pour into lightly greased 9-inch round cake pan or quiche pan. Top with remaining plums.

Bake in preheated 375 F oven until lightly browned and top springs back when lightly touched with finger
about 30 to 35 minutes. Cool on wire rack. Dust with confectioners' sugar
if desired. Cut into wedges. Serve warm or cool.

Nutrition information per serving of 1/8 recipe without sugar dusting: 283 calories
15
g total fat
137
mg cholesterol
210
mg sodium
101
mg potassium
33
g carbohydrate
5
g protein and 10% or more of the RDI for vitamin A
riboflavin

For this recipe
I use either muscovy duck
a brazilian breed which is known for its incredible flavor and lean profile
or wild-hunted duck. Other breeds
such as moulard or pekin
will do fine
but be aware that the principal difference among these types of duck is the fat cap underneath the skin. With any breed of duck
to cook it properly
you want to render the fat from under the skin of the breast at a cooking temperature and time that will allow the skin to brown perfectly
once all the excess fat is rendered away. For all breeds
lightly score the duck breast
skin side
so that the skin is pierced (freeing the fat to render away)
without going into the flesh of the breast. To do this
you will need a sharp knife. Score the breast at 45 deg. angles
so you end up with a diamond pattern on the skin side of the breast.

To prep the duck for cooking
score it and season it with salt and pepper on both sides. Allow the duck to rest for 30 minutes. When you are ready to serve
do not add butter or oil to your pan - just set the duck
skin side down
in the pan and cook over low to moderate heat. As the fat renders away
pour it off. You want to adjust your heat
and your time in cooking the skin side
so that most of the fat is rendered about the time your skin is browned nicely.

For 6

6 hen breasts
or 3 drake breasts (of moulard or muscovy)
each portion being app. 8 ounces
uncooked.

Corn Crepes

Corn Crepes
4 cups corn kernels (about 4 ears)
salt
white pepper
1 ฝ cups flour
4 eggs
1 ฝ cups milk
3 tbsp melted butter
nutmeg (couple of pinches)
4 tbsp minced chives
Olive Oil

Heat oil in pan over medium heat. Add corn
salt and pepper and cover
cooking about 3-4 minutes and tossing through a couple of times. Process in food processor and cool. Once cool
add flour
eggs
milk
butter and nutmeg. Blend until smooth. Fold in minced chives. Refrigerate at least 3 hours. Prepare crepes with olive oil in non-stick per s.o.p. Cool and set aside. At service
take 3 crepes and reheat gently. Fold into triangles.

Sage-Sour Cherry Sauce

2 cups pinot noir or good burgundy
1/3 c shallot
minced
1 cup sliced
dried tart cherries
2 cups duck demi-glace
4
cups (thin) duck stock
or 2 cups demi-glace (more than gourmet will work o.k.)
1 tsp minced sage
pinch of minced thyme
1/3 tsp balsamic vinegar
salt
pepper

Simmer wine with shallots
cherries and duck sauce until reduced back to 2 cups. At service
bring 2 ounces of sauce (with cherries) to simmer and toss in sage
thyme and balsamic vinegar together and heat through. Season with salt and pepper and serve.

At Service

Pre-heat oven to 375F.

Fleur de Sel (top layer
harvested sea salt
if you have it)

Sear duck as above. Once skin is browned and fat is rendered
kiss
flesh side approximately 1 minute and place in oven. Remove from oven when duck breast still has a good deal of easy "spring" to the touch - you do not want to go beyond medium (I prefer medium rare). Remove the duck from the cooking/roasting pan and cover loosely with foil
shiny side out. Meanwhile
reheat crepes in a pan with a touch of olive oil
fold in triangles
and place in overlapping mound at center of plate. You also want to saute some coarsely chopped rainbow chard
which adds some caramelized sugar
bitterness
and color to the plate (use organic if possible - it will contain more natural sugars). Thinly slice duck and arrange on either side of crepes; drizzle with warmed sauce (including cherries)
and place a few crystals of fleur de sel over the meat (if you have it).

The hottest diets
from Atkins to South Beach to Weight Watchers
sing the praises of shrimp. It's a great source of protein and is low in calories. Plus
premium-quality Wild American shrimp - harvested in their own natural environment from the South Atlantic and Gulf of Mexico - is perfect for health-conscious consumers who want to know exactly where their food comes from.

"Wild American shrimp is low in fat and a source of polyunsaturated fats and heart-healthy omega-3 fatty acids
which fight cholesterol and may reduce the risk of heart disease
said nutritionist Carol Guber, an expert on food, nutrition and healthy lifestyles.
If you're trying to lose weight by eating more healthful protein
Wild American shrimp is a delicious option."

Wild American shrimp has its own certification mark
assuring that it has been caught in the wild and meets certain quality standards. Guber recommends that consumers ask for Wild American shrimp where they shop and dine.

"Consumers have a choice
but many fail to realize that most shrimp sold in the U.S. is not caught in the Gulf of Mexico or South Atlantic
but rather imported from overseas and farm-raised
she said.

When buying shrimp, look for shiny shells and meat that feels firm against the shell. It should have a fresh, salty scent and should not smell of ammonia or have a fishy odor.

For healthful dishes, add little or no butter, oil or shortening. The following recipe is perfect for light meals.


WILD AMERICAN SHRIMP CEVICHE WITH WATERMELON AND SPICY PICO (Makes 4 to 6 servings)


2 cups fresh lime juice

1 1/2 cups (16-20 count) Wild American shrimp, cleaned

and deveined, sliced into 1/2-inch-thick pieces

1 cup Roma tomatoes, seeded and diced small

1 serrano pepper, minced

1/4 cup red onion, diced small

1/4 cup cilantro, cleaned, stemmed and chopped

Kosher salt, freshly ground black pepper, to taste

1 1/2 cups watermelon, diced into 1/2-inch pieces

Baked tortilla chips

Lime wedges for garnish


Stir 1 1/2 cups fresh lime juice into shrimp and place in refrigerator for 24 to 36 hours until shrimp is no longer opaque. Drain, rinse and set aside.

For the pico sauce, combine 2 tablespoons lime juice, Roma tomatoes, serrano pepper, red onion, cilantro, kosher salt and black pepper.

Combine shrimp, watermelon, pico sauce and 2 tablespoons lime juice. Garnish with lime wedges and serve with chips.

With the fast-paced schedules most families face these days
mealtime is one of the most important times for bringing families together. Just as important as making quality time to eat with your kids
however
is making sure they are eating quality food that is good for them.

Topping the list of easy and popular meals to enjoy with your kids is-you guessed it-hot dogs. In fact
a recent poll showed that hot dogs remain kids' number-one food choice while enjoying outdoor activities. However
even the biggest hot dog lovers aren't always sure exactly what it is that they're eating. The kosher symbol-represented as a triangle with a "K" inside it on packaging
such as on Hebrew National Franks-eliminates that doubt. The kosher seal is proof that there are no mystery meats or surprise ingredients.

In fact
recent studies show that more than nine out of 10 Americans consider trusted seals such as kosher
organic and whole grain when shopping for good food for their family. The rising appeal of organic foods in particular is the result of moms seeking out the highest-quality ingredients for their families
and many are choosing kosher foods for similar reasons. Kosher foods provide an assurance of quality and purity of ingredients similar to what you'll find in your favorite organic foods.

For thousands of years
food prepared under kosher supervision has been a guarantee of the purity and cleanliness of that food. When it comes to ingredients and hot dogs
the word "beef" in particular can mean lots of things
including meat from sources you might not immediately think of. What you can expect from choosing kosher franks such as Hebrew National is 100 percent kosher beef
made from only the finest cuts of beef
without artificial flavors
colors
fillers and by-products. The kosher symbol certifies both high-quality ingredients and clean preparation processes that meet strict kosher standards. And Hebrew National's century of experience producing only kosher foods means it's a name you can trust
especially when you're looking to feed quality
great-tasting food to your kids.

Glazed Frank Kabobs

Grilling spray

1/2 cup chili sauce

3 tablespoons brown sugar

2 tablespoons Hebrew Nationalฎ Deli Mustard

1 package (16 ounces) Hebrew National Dinner Beef Franks
cut into 16 (11/2-inch) pieces

1 small red onion
cut into 1/2-inch wedges

1 medium red bell pepper
cut into 1-inch pieces

1 medium green bell pepper
cut into 1-inch pieces

2 medium ears fresh corn
shucked
cut into 1-inch-thick slices

Spray cold grate of outdoor grill with grilling spray. Prepare grill for medium heat. Combine chili sauce
brown sugar and mustard in small bowl until blended. Set aside. Thread franks and vegetables alternately on 4 metal or heavy wooden skewers. Place kabobs on grill. Brush with half of the sauce; grill 5 minutes. Turn kabobs; brush with remaining sauce. Grill 5 minutes or until vegetables are tender and franks are hot.

For a hurry-up evening meal
it's hard to find a food that's faster to fix than eggs. Making dinner in a flash is especially easy when you put a skillet scramble on the menu. To make one
simply cook up your family's favorite flavoring foods
then pour on eggs and scramble.

In Stir-Fry Shrimp Scramble
green onions
garlic and ginger add Asian flair to egg-enrobed shrimp dotted with pea pods and water chestnuts. Interesting contrasts are the highlight of the dish's appeal. The texture contrasts of the crunchy pea pods and water chestnuts and softer scrambled eggs and shrimp are enhanced by the contrasting colors and flavors of the ingredients
too. Making this special dish more economical
the eggs stretch the protein of the more expensive shrimp. Along with their high-quality protein
nutrient-dense eggs also provide an assortment of other essential nutrients
all for a relatively low calorie count.

Stir-frying itself is a cooking method that requires little fat. For this scramble
you need only one tablespoon of oil to cook enough food for a family. The end result is a dish supplying needed nutrients without a lot of calories. In addition to good nutrition and speedy preparation
clean-up is quick
too
because stir-frying requires only one pan.

Stir-Fry Shrimp Scramble

4 to 6 servings


1 tablespoon cooking oil

2 cloves garlic
minced

1/2 teaspoon ground ginger

1 package (8 oz.) frozen pea pods
thawed

4 ounces medium to large fresh or frozen raw shrimp

1 can (8 oz.) sliced water chestnuts
drained

1/4 cup chopped green onions with tops

6 eggs

1/2 teaspoon salt
optional

Green onion fan
optional


In 10-inch omelet pan or skillet over medium-high heat
cook garlic and ginger in hot oil until garlic is lightly browned
about 1 to 2 minutes. Add pea pods
shrimp
water chestnuts and onions. Cook
stirring occasionally
until shrimp turns pink
about 5 to 6 minutes. Beat together eggs and salt
if desired
until blended. Pour over vegetables and shrimp. With pancake turner
gently lift and turn mixture until eggs are thickened and no visible liquid egg remains. Garnish with onion fan
if desired.


Nutrition information per serving of 1/6 recipe using corn oil and fresh shrimp without optional salt and onion garnish: 145 calories
8
gm total fat
241
mg cholesterol
96
mg sodium
186
mg potassium
7
gm carbohydrate
12
gm protein and 10% or more of the RDI for vitamins B12 and C
riboflavin
iron
phosphorus.

In our house muffins hold a grand place of honor – in the hands of the toddlers. These ‘travel friendly’ little cakes are
in my opinion
the perfect food; especially for little kids. Muffins are just the right size for little hands and little mouths as well. During the warm months
I can give a kid a muffin from the back door and they run gleefully across the yard with snack in hand. Healthy
hearty and delicious
muffins are a meal in one.

Muffins
generally speaking
come in two types – American and English. My favorite muffins to bake and serve are bread-like textured American muffins. The bumpy muffin tops are great on their own
but bake a fruit-filled muffin recipe
and you’ve created a masterpiece. One word of caution on baking muffins: do not over mix or you’ll have a tough muffin with holes in the middle. Stir about 10 strokes and your muffins will be fine. Not that a hungry little kid is going to notice however!

If you’re concerned with feeding your family healthy muffins
and who isn’t of course
there are some wonderful choices in recipes. Low fat versions are good for diet conscious parents as well.

Here are a couple of healthy and delicious muffin recipes for you to try.

Applesauce Oat Muffins

1-1/2 cups oats
1-1/4 cs flour
3/4 tsp cinnamon
1 tsp baking powder
3/4 tsp baking soda
1 c applesauce
1 egg
1/2 c milk
5 tbsp oil
1/2 c brown sugar

Preheat oven to 400 degrees. Combine oats
flour
cinnamon
baking powder and baking soda. Add applesauce
milk
brown sugar
egg
oil. Mix just until moist
about 10 strokes
do not over mix. Put in muffin cups about 2/3 full. Bake 20 minutes or until passes toothpick test.

Raisin and Pumpkin Muffins

1-1/2 cups flour
1/2 cup Splenda
2 tsp baking powder
1/2 tsp salt
1 tsp cinnamon
1/2 tsp nutmeg
1/2 cup milk
1/2 cup can pumpkin
1 tsp vanilla
5 tbsp melted butter
1 egg beaten
1/2 cup raisins

Preheat oven to 400. Mix dry ingredients together. Add milk
pumpkin
vanilla
butter and egg
stirring gently 2 times. Add raisins
and stir just until moistened. Batter will be lumpy. Fill muffin cups 2/3 full
and bake 18-20 minutes or until passes toothpick test.

Mix up a quick batch of muffins
and watch the crowd come sniffing around to see what’s baking! Muffins are best eaten right after they’ve cooled
but also freeze well and can be heated in the microwave
making them great for family meal planning. Give a kid a muffin today and watch him smile!

Lean protein is your diet is essential to weight loss and weight maintenance. Tuna fish is an excellent source of lean protein as it is lower in fat than red meats.

Losing weight isn't about hunger
misery and crash dieting! By learning to make
delicious
easy-to-prepare
nutritious food your body needs and will enjoy – losing weight becomes exciting and energizing.

Instead of high calorie
fatty sources - use spices to provide flavorsome
exciting meals your whole family will enjoy. "Tuna Patties With Lemon Dill Sauce" is another recipe in a range of hunger-fighting
low fat recipes to assist you keep your weight under control. This irresistible
no-hassle meal will help you reach your weight-loss goals - while making mealtime a real treat.

Variety is an essential element of any successful health program. If you get bored with foods
you're much more likely to abandon your program altogether. Experiment with spices to find exciting alternatives
try new recipes and build your repertoire of quick home cooked meals to replace take outs
frozen dinners and snacks. Your body will love you and your family will be delighted.

These tuna fish patties are delicious hot or cold. They are great for the lunchbox - just hold back the sauce.

Ingredients
1 (12 ounce) (350g) can white tuna packed in water
drained and finely flaked
3/4 cup seasoned bread crumbs
1/4 cup minced green onion
1 egg
1/2 cup skim milk
1/2 teaspoon grated lemon peel

Lemon Dill Sauce
1/4 cup nonfat chicken broth
1 tablespoon lemon juice
1/4 teaspoon dried dill

Directions
1. In large bowl
combine tuna
breadcrumbs
green onion
egg
milk
and lemon peel.
2. With lightly floured hands
form mixture into patties.
3. Spray a large nonstick skillet with cooking spray and heat over medium heat.
4. Cook patties
until golden brown on both sides
about 3 minutes per side.

Sauce
Combine all ingredients in a small saucepan and heat over medium heat until warm.

Add a small amount of flour and mix with a whisk to thicken sauce.

Spoon sauce over tuna patties and serve.

Makes 4-6 Servings

Approximate Nutrients per serving
Calories: 190
Total fat: 1
Saturated fat: 0 grams
Cholesterol: 72 mg
Sodium: 34 mg
Carbohydrate: 18 grams
Protein: 29 grams
Dietary fiber: less than 1 gram

Lean protein is your diet is essential to weight loss and weight maintenance. Cod is an excellent source of lean protein as it is lower in fat than red meats.

Losing weight isn't about hunger
misery and crash dieting! By learning to make
delicious
easy-to-prepare
nutritious food your body needs and will enjoy – losing weight becomes exciting and energizing.

Instead of high calorie
fatty sources - use spices to provide flavorsome
exciting meals your whole family will enjoy. "Pan Seared Cod With Balsamic Thyme" is another recipe in a range of hunger-fighting
low fat recipes to assist you keep your weight under control. This irresistible
no-hassle meal will help you reach your weight-loss goals - while making mealtime a real treat.

Variety is an essential element of any successful health program. If you get bored with foods
you're much more likely to abandon your program altogether. Experiment with spices to find exciting alternatives
try new recipes and build your repertoire of quick home cooked meals to replace take outs
frozen dinners and snacks. Your body will love you and your family will be delighted.

Ingredients:

500g fresh cod fillet (or boneless
skinless chicken breasts)
2 teaspoon olive oil
2 tablespoons balsamic vinegar
2 tablespoon fresh thyme
salt and pepper to taste

Directions:

Sprinkle fish with salt and freshly ground pepper on both sides. Heat a large skillet for which you have a cover over medium-high heat. When hot
add the olive oil. When the oil is hot
place the fish in the pan
lower the heat to medium and cook for five minutes or until the underside is brown and a curst begins to form.

Carefully turn the fish over
turn the heat down to medium-low and cover the skillet. Cook for about 5 minutes more. Fish is done when it flakes with a fork. Remove fish from skillet and place on a plate. Bring the heat back up to medium-high
add the balsamic vinegar and cook quickly
scraping the pan with a spatula.

Turn off the heat
put the fish back in the skillet and turn over to coat both sides with the reduced vinegar. Sprinkle with fresh thyme leaves and serve immediately.

* Note: fish should cook for about 10 minutes for each inch of thickness. If you use chicken breast instead
it will need a total of about 15 minutes cooking time.

Nutritional Analysis Per Serving:

Calories: 228
Protein: 40 grams
Fat: 6 grams
Carbohydrates: 1 grams

Losing weight doesn't have to be boring when you focus on bright
colourful meals. What does this mean? Simply by making sure your plate reflects a range of colours
you'll naturally create more balanced and healthful menus. Not everyone has the time or the patience to count calories
but assessing the colours on your plate is something anyone can do - and it only takes an instant!

Why is colour important? Many fatty and caloric foods
such as dairy products and startchy carbs
are beige or brown. When there are too many of these drab colours on your plate
weight gain is almost certain.

That's because these beige foods often are high in calories and can leave you feeling hungry later. A cup of beige or brown beans can be over 200 calories....but a cup of red or green vegetables is under a hundred! Add fresh greens
deep purple-reds and bright yellow-orange to a meal
and water the nutrient content go up
while calories go down! Plus
you'll get more enjoyment from eating when there's a variety of colours and flavors on your plate.

Ingredients:
3/4 cup plain yogurt
1 tablespoon lime juice
1 tablespoon honey
1 teaspoon curry powder
1/8 teaspoon salt
1/8 teaspoon pepper
2 cups cooked chicken
cut into small pieces
1 cup peeled and cubed mango

Directions:
Combine first 6 ingredients in a large bowl and stir well. Add chicken and mango and toss gently to coat. Arrange dark green lettuce leaves around a serving bowl and spoon mixture into bowl.

For extra crunch
serve with a side dish of red and green bell pepper
romaine lettuce
chopped celery and cucumber.

Makes 4 Servings

Nutritional Analysis Per Serving of Curried Chicken:
Calories: 218
Total fat: 3 grams
Saturated fat: 1 gram
Cholesterol: 73 mg
Sodium: 170 mg
Carbohydrate: 17 grams
Protein: 30 grams
Dietary fiber: 1 gram

Losing weight doesn't have to be boring when you focus on bright
colourful meals. What does this mean? Simply by making sure your plate reflects a range of colours
you'll naturally create more balanced and healthful menus. Not everyone has the time or the patience to count calories
but assessing the colours on your plate is something anyone can do - and it only takes an instant!

Why is colour important? Many fatty and caloric foods
such as dairy products and startchy carbs
are beige or brown. When there are too many of these drab colours on your plate
weight gain is almost certain.

That's because these beige foods often are high in calories and can leave you feeling hungry later. A cup of beige or brown beans can be over 200 calories....but a cup of red or green vegetables is under a hundred! Add fresh greens
deep purple-reds and bright yellow-orange to a meal
and water the nutrient content go up
while calories go down! Plus
you'll get more enjoyment from eating when there's a variety of colours and flavors on your plate.

Although these ideas may sound whimsical
they're grounded in scientific fact. Dr David Heber
renowned nutritional expert from University of California
Los Angeles established the role of colour in his book
What Color is Your Diet?
So
next time you visit the refrigerator
think colorfully. And remember to mix
not match!

To get you started on the color plate
here is a deliciously interesting salad: Avocado
Walnut & Crispy Bacon.

Preparation: 15 minutes
Cooking: 8 minutes
Serves: 4

Ingredients:
7oz/200 g rindless bacon
chopped
ฝ cup walnut haves
roughly chopped
1/3 cup extra virgin olive oil
ผ cup fresh lime juice
sale and ground black pepper
6oz/150g baby spinach
trimmed and washed
3 ripe Roma (egg) tomatoes
diced
1 large ripe avocado
halved
peeled
seed removed and sliced
1 small red onion
very thinly sliced

Directions:
1. Heat a non-tick frying pay over medium high heat. Add bacon and cook
stirring occasionally
for 3-4 minutes or until crisp. Remove bacon and set aside to cool.

2. Add walnuts to pan and cook over medium-high heat for 2-3 minutes or until lightly toasted. Remove with a slotted spoon to a plate and set aside.

3. Add oil and lime juice to pan. Season with salt and pepper to taste and stir to combine.

4. Combine spinach
tomatoes
avocado
onion
bacon and walnuts in a large serving bowl. Pour warm lime dressing over salad and toss gently to combine. Serve immediately.

Australians and New Zealanders maintain an ongoing "controversy" over who concocted the famous Pavlova. The Aussies lay claim to it but the Kiwis think very differently. Each claim it as one of their national dishes. Firstly
how do you pronounce the word Pavlova. Here we go: pav-LOH-vuh with the emphasis on the LOH part of the word.

The word Pavlova is taken directly from the name of the famous ballerina
Anna Pavlova. There is no argument about that fact. Anna Pavlova visited Australia in 1926 and then came back again in 1929 visiting New Zealand as well on this second visit. She was billed as the greatest dancer of all time. As can be imagined
she was very light on her toes.

Back at that time there was a very creative chef working in the kitchens of the Esplanade Hotel in Perth
Western Australia. To celebrate the visit of Anna Pavlova he created a meringue-style dessert which was very light and airy. His delightful dessert was considered to be lighter than air
just like Anna's performances were. Consequently his invention was called a Pavlova - that is the Australian version of how the Pavlova got it's name.

Now the Kiwis debate the fact that an Australian invented the dessert. They say it was being made in New Zealand as far back as 1919
although it was not called a Pavlova. The chef in Perth included a small amount of vinegar in his recipe and it is the vinegar which gives the meringue its soft marshmallow centre. It seems the New Zealand version lacked vinegar in the recipe. The dispute continues but that is enough debate for me....

Let me tell you more about the Pavlova and then you can make one yourself. It certainly has the appearance of a very large meringue
measuring as much as 9" to12" in diameter. Pavlovas can stand anything up to 3" in height. They consist mainly of egg whites and sugar and they are cooked very slowly in the oven. When they have cooled they are topped with whipped cream and then very colourful fruits are arranged on the top of the cream. The whole creation is quite spectacular and most usually quite rich and sweet. There are several variations of the Pavlova recipe. I use this one:

Ingredients

4 egg whites

1 teaspoon vanilla

1 teaspoon white vinegar (or lemon juice)

1 cup of caster sugar

1 cup whipped cream

Fruit to decorate

Method

Line a baking tray with foil or baking paper. On the foil or paper draw a circle with a 22 cm (9") diameter. In a glass or china bowl beat egg whites
vanilla and vinegar (or lemon juice) until soft peaks form. Gradually beat in the sugar
one tablespoonful at a time. When sugar is fully dissolved into egg mixture pile it onto the baking tray
keeping the mixture within the circle. Smooth the top but leave a slight hollow in the central area.

Bake at 120 degrees centigrade (250 degrees fahrenheit) for approximately 1 and 1/4 hours. When cooked
the Pavlova should be a very light beige colour. Turn off the oven. Leave Pavlova to cool in the oven.

When cold
top with whipped cream and decorate with fruit. Colourful fruits are good to decorate Pavlovas
ideas being sliced banana
strawberries
kiwi fruit and passion fruit. Passion fruit is particularly nice
in my opinion
as its tartness complements the sweet Pavlova so well.

If you are making the Pavlova in advance then store it in a cool dry place
not in the fridge and then decorate just before serving.

Mushrooms add something special to a meal and mushroom soup is a classic example.

But mushrooms give us more than great taste. Did you know that mushrooms help contribute to our daily intake of potassium
selenium and riboflavin? Plus
mushrooms are low in fat and have only 20 calories per serving.

Try "Light 'n Creamy Fresh Mushroom Soup" soon. This soup has only six grams of fat per serving
yet tastes rich and delicious. Prepare your favorite grilled sandwich while the soup simmers-and dinner is served.

Time-saver tip: Cook up a double batch and freeze half for another dinner.

Light 'N Creamy

Fresh Mushroom Soup

1 tablespoon butter

1 cup diced carrots

1/2 cup thinly sliced green onions (scallions)

1 teaspoon minced garlic

1/2 teaspoon salt

1/4 teaspoon dried thyme or oregano leaves

1/4 teaspoon ground black pepper

11/2 pounds white mushrooms
sliced (about 9 cups)

1 can (141/2 ounces) ready-to-serve chicken or vegetable broth

1 cup white wine or water

11/2 cups lowfat milk

In a large saucepan over medium-high heat
melt butter. Add carrots
onions
garlic
salt
thyme and pepper; cook
stirring often
until onions just begin to brown
about 5 minutes. Add mushrooms
broth
and wine; bring to a boil; cook for 1 minute. Using a slotted spoon
remove 1 cup of the vegetables; set aside. In a blender or food processor
place half of remaining soup from the saucepan; puree until smooth; remove to a bowl; repeat with remaining mixture; return entire pureed mixture to saucepan; stir in milk and reserved vegetables. Simmer just until heated through
about 5 minutes. If desired
garnish with thinly sliced green onion.

YIELD: 4 portions (about 6 cups)

Per portion: 153 cal; 6 g fat; 10 g protein; 17 g carbohydrate

Mushroom soup tastes creamy-without the cream.

These aren't your grandfather's frozen foods! The variety
quality and taste of today's Freezer Favorites have surpassed the well-known convenience of frozen foods years ago. You now have many choices for warm
delicious
home-cooked meals
from your freezer to the table in minutes.

There may be no better time to enjoy these delicious foods than during March National Frozen Food Month
when many stores will be featuring special prices and promotions on these tasty freezer favorites. Here are some great ideas:

• Breakfast--stock your freezer with quick-fix options such as waffles
pancakes
bagels
eggs
sandwiches
juices and more.

• Lunch--you'll find many lean
one-dish selections. Convenient
quick
take to work
microwave-enjoy.

• Snacks--always have on-hand pizza
mozzarella sticks
chicken tenders and more.

• Dinner--try the many frozen fish
seafood
chicken
beef and full-course meal selections
as well as vegetables
potatoes and pasta.

• Desserts--keep frozen pies
cakes and ice cream on hand to make any occasion special.

Here is a marvelous meal in minutes:

Scrumptious Ravioli

1 16-oz. bag frozen Cheese Ravioli

1 jar prepared Spaghetti Sauce

Parmesan Cheese

Add frozen ravioli to pot of gently boiling water. Cook according to package directions. Drain and toss with small amount of olive oil to avoid sticking. Toss with heated spaghetti sauce. Serve in your favorite pasta dishes. Sprinkle generously with parmesan cheese. Don't forget the garlic bread!

What is the secret ingredient in savory pastries
muffins and other baked goods? Buttermilk
which lends a rich
hearty flavor with fewer calories than whole milk or cream.

Organic buttermilk
produced without using pesticides
synthetic hormones or antibiotics
is not only wonderful for baking
it is great as a base for soups and salad dressings or as a marinade. It also is often used to coat poultry and fish before frying or baking.

Many enjoy drinking this versatile dairy product by itself; it pairs well with sweet fruits and desserts.

Autumn Brennan
Organic Valley's food aficionado
provides the following holiday recipe for buttermilk gingerbread. The spicy
rich taste of old-fashioned gingerbread is at the heart of many holiday celebrations
she says.


BUTTERMILK GINGERBREAD

(Makes 16 servings)


1 1/4 cups all-purpose flour (sifted)

2 teaspoons ground cinnamon

1 teaspoon ground ginger

1/8 teaspoon ground allspice

1/8 teaspoon ground nutmeg

1/2 teaspoon baking soda

1/8 teaspoon sea salt

1/2 cup molasses

1/3 cup raw sugar

1/2 cup Organic Valley unsalted cultured butter
melted

1/2 cup Organic Valley cultured lowfat buttermilk
chilled and well-shaken

1 Organic Valley Grade A extra large brown egg


Preheat oven to 325 F. Lightly grease an 8-by-8-by-2-inch metal baking pan. Sift flour
spices
baking soda and sea salt into a medium mixing bowl.

In a large mixing bowl
whisk together molasses
1
cup sugar
butter
buttermilk and egg. Fold in the dry ingredients.

Pour gingerbread batter into the prepared baking pan. Place the pan on the middle rack of the oven. Bake for 25 to 30 minutes
or until an inserted tester comes out clean. Allow the cake to cool completely in the pan.

Cut into 16 squares. Top with homemade whipped cream and garnish with candied ginger.

According to the latest U.S. Dietary Guidelines
adults and children alike should have from 5 to 13 servings of fruits and veggies a day
each serving at least 1/2 cup. While this is beyond what most people currently consume
it's not an impossible task. For veggies
simply include them with foods you and your family already like.

In general
you need to eat a wide variety of vegetables
including plenty of the bright- and deep-colored ones
to get all the vitamins
minerals and fiber that veggies have to offer. With the exception of soy foods
though
the protein in plant foods is incomplete. It lacks one or more of the protein building blocks that your body can't make.

You can mix and match different plant foods to make their protein complete. But even many vegetarians find that it's easier to simply include a complete protein source
such as eggs or milk foods
in their meals. Nutrient-dense eggs provide not only some of the highest quality protein available but
except for vitamin C
eggs also contain varying amounts of all the essential vitamins
including those that are not abundant in plant foods.

It's simple to combine eggs and veggies in satisfying entrees. For instance
you can turn a salad into a quick-fix main dish by starting with greens -; the darker green
the better nutrient content. Toss with other vegetables
perhaps whatever is coming up in your home garden or is most appealing at the store. Then
top with wedged
sliced or chopped eggs to add the protein you need. Finish the unique salad off with a hurry-up
homemade hot dressing. This salad is especially easy to make if you keep a dozen hard-cooked eggs chilled in the fridge. You can store the eggs for a week after cooking and use them for handy snacks
too.

Warm Mimosa Salad

6 servings


6 cups loosely packed
torn mixed greens (about 9 oz.)

6 hard-cooked eggs
chopped

2 small or 1 medium zucchini
cut into julienne strips (about 2 to 2 1/2 cups)

1 cup thinly sliced onion (about 1 medium)

2 tablespoons cooking oil

2/3 cup red wine vinegar

1 1/2 tablespoons Dijon mustard

1 1/2 teaspoons Italian seasoning
crushed

1 teaspoon sugar

1/2 teaspoon garlic powder

1 large tomato
wedged (about 7 to 8 oz.)


Tear greens into large bowl. Add eggs. Set aside. In 10-inch skillet or large saucepan over medium heat
cook zucchini and onion in hot oil
stirring occasionally
until crisp-tender
about 4 to 5 minutes. In small bowl
stir together vinegar
mustard
seasoning
sugar and garlic powder. Pour over vegetables in skillet. Stir in tomato and cook until heated through
about 1 minute more. Pour over reserved greens. Gently toss until evenly coated with dressing. Serve immediately.

Nutrition information per serving of 1/6 recipe using romaine
leaf lettuce and corn oil: 162 calories
10
gm total fat
213
mg cholesterol
165
mg sodium
448
mg potassium
9
gm carbohydrate
8
gm protein and 10% or more of the RDI for vitamins A and C
riboflavin
phosphorus

Kabob ingredients:

2 8 oz. packages of chicken chunk alternative or organic chicken (plain
no breading)
1 15 oz. can organic pineapple
1 organic red pepper
1 organic yellow pepper
1 organic orange pepper
1 8 oz. package organic portobello mushrooms
ฝ organic onion

Jamaican Jerk marinade ingredients:

ฝ cup organic packed brown sugar
8 organic garlic cloves
4 Scotch bonnet peppers
2 bunches organic escallions (green onions)
1 tablespoon organic ground thyme or 2 tablespoons organic thyme leaves
ผ cup organic allspice or ฝ cup ground organic allspice berries
1 teaspoon organic cinnamon
ฝ teaspoon organic nutmeg
2 tablespoons organic soy sauce
Salt and pepper to taste

Dump thawed vegan chicken chunks in a large shallow dish. Use a fork or meat fork to punch holes into the chunks
which will allow them to absorb more marinade. In traditional Jamaican cooking
the meat is scored and rubbed with the sauce for more flavor.

Drain juice from pineapple; reserve juice in a bowl
and add pineapple to the vegan chicken chunks. Chop peppers and portobellos into bite-sized chunks that will easily stay put on a skewer.

Slice the halved onion vertically into wedges. Add peppers
portobellos and onion to the pile of vegan chicken chunks.

Chop escallions and thyme
if you’re using thyme leaves. Add escallions
thyme and all other Jerk marinade ingredients to a blender or food processor; puree until smooth.

When chopping the peppers
be sure to wear rubber gloves
and wash your hands thoroughly afterward. And whatever you do
don’t rub your eye! You can decrease the heat of the peppers by discarding the seeds and by reducing the number of peppers you use.

Likewise
you can turn up the heat by retaining the seeds and increasing
the numbers of peppers. You can add a little more soy sauce
or even some of the pineapple juice
to make the marinade more liquid if you like.

Pour the marinade over the vegan chicken and chopped vegetables. Traditional Jamaican Jerk cooking calls for marinading overnight
then cooking very slow over a low charcoal fire.

But if it’s winter or you’re in a pinch for time
you can marinade the vegan chicken and vegetables in the refrigerator for an hour. Then place them on skewers and broil them until the edges of the vegan chicken and vegetables are crispy and beginning to blacken.

Scotch bonnet peppers are a staple of Jamaican Jerk cooking. They look like a Scottish hat
hence the name. They are similar to habanero peppers
which are the hottest peppers on the planet. If you can’t find any Scotch bonnet peppers
try organic jalapenos.

You can also experiment with using different types of organic produce. Try cherry tomatoes
mangoes--whatever you like.

To make this meal truly traditional Jamaican
serve the kabobs with a side of hard dough bread. Red Stripe beer optional.

Serves four. You be jammin’
mon!

Valentine Recipes - Delicious Puddings for your sweetheart

Valentine's Day is just around the corner. Here are Recipes of Delicious Valentine Puddings for your special person coming to dinner on Valentines's Day. Try these Valentine Recipes to make this day more Romantic.


Valentine Recipe:1 HONEY PUDDING

Mix one-half cup of honey with six ounces of bread crumbs and add one-half cup of milk
one-half teaspoon of ginger
grated rind of half a lemon and yolks of two eggs. Beat the mixture thoroughly and then add two tablespoons of butter and the whites of the eggs well beaten. Steam for about two hours in a pudding mold which is not more than three-quarters full.


Valentine Recipe:2 CHOCOLATE PUDDING

Take half a cake of chocolate broken in one quart of milk and put on the range until it reaches boiling point. Remove the mixture from the range. Add four teaspoonfuls of cornstarch mixed with the yolks of three eggs and one cup and a half of sugar. Stir constantly until thick. Remove from the fire
flavor with vanilla and pour the mixture in a dish. Beat the whites of the three eggs to a stiff froth and add a little sugar. Cover the top of the pudding with a meringue and set in the oven until a light brown. Serve cold.


Valentine Recipe:3 JELLY PUDDINGS.

Two cupfuls of fine stale biscuit or bread crumbs
one cupful of rich milk cream
if you can get it; five eggs beaten very light
half a teaspoonful of soda stirred in boiling water
one cupful of sweet jelly
jam or marmalade. Scald the milk and pour over the
crumbs. Beat until half cold and stir in the beaten yolks
then whites
finally the soda. Fill large cups half full with the batter
set in a quick oven and bake half an hour. When done
turn out quickly and dexterously. With a sharp knife make an incision in the side of
each; pull partly open
and put a liberal spoonful of the conserve within. Close the slit by pinching the edges with your fingers. Eat warm with sweetened cream.


Valentine Recipe:4 APPLE CUSTARD PUDDING.

Put a quart of pared and quartered apples into a stewpan
with half a cupful of water and cook them until they are soft. Remove from the fire and add half a cupful of sugar
two tablespoonfuls of butter and the grated rind and the juice of a lemon. Have ready mixed two cupfuls of grated bread crumbs and two tablespoonfuls of flour. Add this also to the apple mixture
after which stir in two well-beaten eggs. Turn all into a well-buttered pudding-dish and bake forty-five minutes in a moderate oven. Serve with sugar and cream or hard sweet sauce.


Valentine Recipe:5 APRICOT PUDDING

Take 1 tin of apricots
6
sponge cakes
1
pint of milk
2
eggs. Put the apricots into a saucepan and let them simmer with a little sugar for 1/2 an hour. Take them off the fire and beat them with a fork. Mix with them the sponge cakes crumbled. Beat the eggs up with milk and pour it on the apricots. Pour the mixture into a wetted mould and bake in a hot oven with a cover over the mould for 1/2 an hour. Turn out; serve either hot or cold.


Valentine Recipe:6 CARROT PUDDING

Take three or four clear red carrots
boil and peel them
take the red part of the carrot
beat it very fine in a mixing bowl
put to it the crumbs of a penny loaf
six eggs
half a pound of clarified butter
two or three spoonfuls of rose water
a little lemon-peel shred
grate in a little nutmeg
mix them well together
bake it with a puff-paste round your dish and have a little white wine
butter and sugar for the sauce.


Valentine Recipe:7 CHEESE PUDDING

Take breakfast-cupful of milk into a saucepan with a piece of butter the size of a large egg. Let it remain until the butter is melted
then pour it over three-quarters of a pound of bread crumbs and half a pound of grated cheese; let these soak for twenty minutes
then add a pinch of salt and 4 eggs
well beaten. Pour the mixture into a well-buttered dish and bake in a quick oven upto 40 Minutes.


Valentine Recipe:8 DATE PUDDING

Melt three tablespoons of butter
add one-half cup of molasses
one-half cup of milk
one and two-third cups of flour sifted with one-half teaspoon of baking-soda
one-quarter teaspoon of salt
one-quarter teaspoon each of cloves
cinnamon
and nutmeg. Add to the above one-half pound of dates
stoned and cut. Turn into a well-buttered mold. Butter the cover also and steam two and one-half hours. Keep at a steady boil. Serve with any kind of sauce.


Hope you will enjoy these Valentine's recipes. Happy Valentine's Day!

Chinese cooking can be very healthy as it contains low carb as well as low fat dishes. Today
I am sharing with you two low carb chinece recipes for chinese green beans and chinece lemon chicken
a classic in chinese cooking.

Low Carb Recipe of Chinese Green Beans

Ingredients:
1
pkg frozen green beans -- (16 ounce) 500g
1
pkt chicken broth -- dry crytals
1
bunch scallion
2
lg garlic bulb
1
tsp ground ginger
1
tsp splenda
1
tbsp peanut butter -- creamy
1
tsp sesame oil -- chinese

Directions:

In a 2-quart 2 litre microwave-safe casserole dish
combine green beans and broth granules. Cover and microwave on high for 4 minutes. Meanwhile
slice white bulbs of scallion into rings and mine garlic. In small bowl
combine ginger
soy sauce and SPLENDA. Add scallion rings and garlic. Set aside. Remove green beans from microwave and uncover. Pour sauce over beans and stir. Cover and microwave on high for 4 minutes. Stir in peanut butter and sesame oil until sauce coats the beans and serves immediately. Make 6 servings


Nutritional information
per serving (excluding unknown items):

52
Calories; 2g Fat (29.4% calories from fat); 3g Protein; 7g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 143mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 1 Vegetable; 0 Fat.



Low Carb Recipe of Lemon Chicken

Ingredients:
2
tablespoons Dry sherry
4
green (Spring) onions
chopped
1
Piece of root ginger
shredded
500
(1 pound) boned chicken
cut into 1 inch strips
2
Celery sticks
sliced
125
(4oz) button mushrooms
quartered
1
Green pepper
cored
seeded
and sliced
2
tablespoons Light soy sauce
Shredded rind of 2 lemons
A few lemon slices to garnish
2
tablespoons oil for stir-frying

Directions:

Put the sherry
spring onions and ginger in a bowl. Add the chicken
toss well to coat
then leave to marinate in the bowl for 15 minutes.

Heat the oil in a wok or frying pan. Add the celery
mushrooms
and the green pepper and stir-fry for one minute. Add the chicken and marinade
then cook for 3 minutes. Stir in the soy sauce and lemon rind then cook for a further minute.

To serve
pile into a warmed serving dish and garnish with lemon slices. Makes 4 to 6 servings. Preparation Time: 45 minutes

Nutritional information
per serving

294
Calories; 6g Fat (20.0% calories from fat); 53g Protein; 3g Carbohydrate; trace Dietary Fiber; 144mg Cholesterol; 346mg Sodium. Exchanges: 0 Grain (Starch); 7 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat.

Chinese cooking has healthy
well balanced recipes that can very well fit in almost any dietaty regiment. Today
I am sharing with you two of these healthy recipes for your enjoyment.


Chinese Recipe of Beef Fried Rice Recipe

Ingredients:

2
Tbs. soy sauce
1
tsp. sugar
1
Tbs. vegetable oil
2
eggs
well beaten
1
lb. ground beef
1
medium carrot
finely chopped
1
celery rib
finely chopped
1
scallion
chopped
1
tsp. fresh ginger
minced
1
clove garlic
minced
2
cups cooked rice
cold

Directions:

Combine soy sauce
sugar and salt and pepper to taste in a small bowl and set aside. Heat oil in a heavy nonstick skillet over medium high heat. Cook eggs about 45 seconds
stirring constantly
until eggs are just set. Transfer eggs to a bowl and set aside. Add ground beef and next 3 ingredients to same pan over medium heat. Saut้ about 3 minutes
stirring often to break up meat
until browned. Stir in ginger and garlic and cook 1 minute. Discard excess fat. Increase heat to high and add rice. Stir-fry about 1 minute
until heated through. Stir in soy sauce mixture and eggs and stir-fry 30 seconds longer.

Per serving:
calories 338
fat 15.7g
43
calories from fat
cholesterol 133mg
protein 16.8g
carbohydrates 31.0g
fiber 1.6g
sugar 2.5g
sodium 547mg
diet points 8.3.


Classic Chinese Chicken Teriyaki

1
cup lite soy sauce
3
tbsp prepared spicy brown mustard
1
tbsp firmly packed brown sugar
1
tsp ground ginger
1
tbsp sesame seeds
1
sliced thin medium onion
1
cut in half garlic clove
2
tbsp vegetable oil
4
skinned boned chicken breast halves
each about 4 oz
1
spinach and pepper saute (see recip
e for this)

Directions:

In medium bowl
whisk together soy sauce
mustard
sugar and ginger;
set aside.

In large
nonstick skillet
over high heat
toast sesame seeds until golden brown
about 4 minutes; remove from pan and set aside.

In same skillet
saute onion and garlic in oil until soft
about 5 minutes
if desired
discard garlic clove halves. Add chicken and soy sauce mixture to skillet. Cover and simmer
turning chicken over once
until chicken is cooked through.

Meanwhile
prepare spinach and pepper saute. To serve
place chicken on platter
pour sauce and vegetables over chicken and sprinkle with sesame seeds. Place sauteed mixture on platter. Garnish with scallion fan.