Showing posts with label easy. Show all posts
Showing posts with label easy. Show all posts
Monday, May 4, 2015
ITS EASY TO EAT LESS SATURATED FATS!
On diet nothing is wrong, its all about moderation. On saturated fats, we have a tendency to consume too much, the result of changes in our eating habits. Or if a little saturated fat is needed, not too much need. Where are they hiding, and how to reduce our consumption for the greater good of our heart and our health in general?
The three categories of dietary fats
Fats, or lipids, are divided into three categories: saturated fats, monounsaturated fats (found for example in olive oil) and polyunsaturated fats (including omega-3 than found in particular fish).
The problem with saturated fat we consume too much and at such doses, they are not good for our cardiovascular system. In fact, saturated fats tend to raise cholesterol, especially the bad cholesterol (LDL) cholesterol.
Where are the saturated fats?
Many foods contain saturated fats:
Fatty meat.
Poultry skin.
Meat processed products: sausages, pies, etc.
Whole milk and skim milk products not: cheese, cream, butter, etc.
Lard.
Pastries.
Cakes and biscuits.
Sweets.
Chocolate.
What measures adopted to reduce our saturated fat intake?
The objective is to reduce the share of food high in saturated fat, without excluding them altogether. Again, a good diet is a varied and balanced diet. Needless to ban certain foods, just do not eat them every day and to limit quantities.
Here are 10 easy tips to put into practice:
1. Choose lean meats.
2. When you eat meat (or ham), remove visible fat.
3. Avoid eating poultry skin.
4. Emphasize cooking meat on the grill and avoid frying.
5. Avoid cold cuts and sausages.
6. Limit pastries, pies, cakes, cookies, candy and chocolate.
7. Consume preferably skimmed or low-fat dairy products.
8. Replace animal fats (butter, cream ...) by vegetable oils (olive oil, rapeseed oil, nuts ...).
9. Emphasize fruits, vegetables, starches (rice, pasta, potatoes) and cereals (preferably complete).
10. Prefer firings that do not need to add fat: steam, foil, wok, grill ...
Thursday, March 12, 2015
Easy Baked Sour Cream Chicken A kid friendly recipe first made with Sophia
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| If you're not against using canned soup, this Baked Sour Cream Chicken is easy, kid-friendly, and delicious. |
(Updated March 2013 with better photos and step-by-step instructions.) Right now I'm completely overwhelmed by the mess of moving to the new house, and feeling thankful that I have The World's Greatest Family, who are generously helping me pull off this enormous move. (Thanks everyone, and I love you all!) Needless to say, thinking up new recipe ideas is on the back burner for the next couple of weeks. Luckily I planned ahead over the last month and took updated photos of some past recipes to share while I'm busy moving. This Baked Sour Cream Chicken is one of those recipes from the very first days of the blog, and although I rarely cook with canned soup now, the recipe does have some fans and it's quite delicious for a quick dinner. (I've included the link for a make your own chicken soup replacement if you prefer not to use the canned soup, although the replacement recipe has flour and butter, so it may not be very diet-friendly.)
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Easy Shrimp Cocktail with Creamy Sriracha Cocktail Sauce and Ten More Shrimp Recipes for the Holidays
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| This Easy Shrimp Cocktail with Creamy Sriracha Cocktail Sauce will be a hit at a holiday party! |
We are officially in the season of Tempting Holiday Food. I'm working hard to bring you a few food choices that are delicious but won't sabotage the diet or raise your blood sugar, and this Easy Shrimp Cocktail with Creamy Sriracha Cocktail Sauce is something I promise will be a hit for a holiday party. The recipe uses thawed frozen cooked shrimp, which saves the work of cooking them, and the Creamy Sriracha Cocktail Sauce takes about five minutes to make. In fact, the hardest part of this recipe might be remembering to thaw the shrimp overnight in the fridge, but I do recommend doing that so they'll be icy cold when you serve them.
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Easy Recipe for Roasted Bell Peppers and Red Onions with Turkey Italian Sausage and Moving!
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| An easy and delicious dinner that started with a new turkey sausage product I found at Costco. |
It feels ungrateful to complain about how hard it is to move (especially when you're lucky enough to be moving to a wonderful house that you love), but I will confess that days and days of sorting, packing, giving things away, and schlepping stuff to the new house is really giving me a wake-up call about the possessions I've accumulated in 25 years. It's also reminding me that I'm not as young as I once was, and having a not-still-broken-but-recovering arm is certainly not helping. Moving is also not something that brings out the desire to cook! I'm in the final stages of packing now, with the big move happening on Saturday, so after I share this easy and delicious recipe for Roasted Bell Peppers and Red Onions with Turkey Italian Sausage I'm going to take about a week off from both my blogs and concentrate on settling into the new house. (Wish me luck with the hundreds of little details I need to take care of between now and then!)
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Sunday, March 8, 2015
Veggie Sushi Rolls—Healthy Easy To Create And Delicious
Placing the veggies across the Nori before rolling.
Day 9 of our “One Month Raw Food Cleanse”
Once you get the hang of making a sushi roll, this is one of the fastest meals you can put together. Especially if you make a raw roll and skip the rice. This recipe can use up whatever veggies you have in the frig. Just keep Nori sheets on hand in case you need a quick sushi fix. They seem to have a long shelf live and don’t need refrigeration.
This recipe is very low in calories and saturated fat. If it’s just part of a main meal, one roll a person is enough. You may want two if it’s a dinner entrée. Even though it’s low in calories, it’s surprisingly filling. You can dip them in Nama Shoyu or mix up a little sauce with almond butter, rice vinegar, cayenne, Nama Shoyu and a bit of sweetener (honey, stevia or sugar). Experiment and see what you like.
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Veggie Sushi Rolls [makes 4 rolls]
4 sheets of dried (not toasted) Nori
1 avocado, in slices
1 small red pepper, in strips
1/2 medium cucumber, peeled and in strips
1 cup clover sprouts
4 butter lettuce leaves, green part only
8 stalks asparagus, tough bottoms snapped off
Place a sheet of Nori on a bamboo sushi mat. Put one piece of butter lettuce over the Nori starting one inch from the bottom. Place the strips of pepper, cucumber and avocado across the lettuce. Put two asparagus spears back to back so the heads peak out of the roll. Cover the veggies with sprouts. Using the sushi mat, roll from the bottom up. After the bottom edge is over the filling, squeeze it gently with the mat and then roll to the top. Wet the top of the Nori and complete the roll. The moisture will seal it. Cut the roll with a very sharp knife into 8 equal pieces. Serve with Nama Shoyu or a sauce.
Per roll (without the sauce): 85 calories, 5.3 g fat, .8 g saturated fat, 0 g cholesterol, 3 g protein, 8.5 g carbohydrate and 3.8 g fiber.
Menu for Day 9
I started the day with a few pieces of fruit and snacked on raw nuts. Even though I had this for dinner last night, I’m going to have a veggie sushi roll for lunch. For dinner, I’m making Mango Avocado salad with lime chia seed dressing (se April 9, 2009 posting) and Lemon Basil Pesto (April 20, 2009).
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