Category Archives: Good Eats

Why Are Whole Grains Healthier?

Whole grains vs. Refined grains.

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A whole grain is a seed.

Grains can be compared to eggs. Eggs have a shell, the egg yolk and the egg white. Grains are very similar. They have a shell…the bran. They have a yolk…the germ. They have the egg white…the endosperm.

The bran is the Shell. This is where the fiber is.

The Germ is Yolk. In a chicken egg the yolk provides the nourishment for the developing baby chick. This is packed full of vitamins and minerals. The Germ in a grain is also packed full of vitamins and minerals. The germ provides all of the nutrients needed for the whole grain, the seed, to sprout and grow a new plant.

The endosperm of a grain contains the carbohydrate that turns to sugars giving the sprout energy to grow.

Why is whole wheat flour so much better than plain white flour? White flour is made by removing the bran and the germ and using only the endosperm.

If two ingredients are listed as grain products but only the second is listed as wholegrain, the entire product may contain between 1% and 49% whole grain. Many breads are colored brown, often with molasses, and made to look like wholegrain. Then they are “enriched” by adding nutrients like thiamine, niacin and iron back into the flour.

When rice is harvested it has several layers of husks around the rice grain. When only the outer husk is removed it is brown rice. White, or polished, rice has all of the husk layers and the germ removed.

Whole barley can be purchased but it is only recommended if you want it so that you can make it sprout. Hulled barley has the bran and the germ but the germ is damaged during processing, so it will not sprout. Pearl barley has had the bran and the germ removed.

The good news about oats is that both rolled oats and steel cut oats still have their germ, so they have plenty of nutrients.

The germ is what makes the whole grains so much healthier.

Are You Worthy?

YES ! YES ! YES !!

You are worth the effort to make a food plan.

You are worth the effort to cook healthy, delicious meals that look good on a plate.

You are worth the effort to sit at the table and use the “good dishes”.

You are worth the effort to do whatever it takes to make yourself feel well cared for.

 

And here is a great (Easy) recipe.  Marinate, bake, eat!

 

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Hawaiian Chicken

4-6 skinless boneless chicken breasts

1 cup soy sauce

1 cup raw sugar

1 cup ketchup

2 Tbsp minced garlic

Mix soy sauce, sugar, ketchup and garlic in a container large enough to marinate the chicken breasts.  Lay the chicken in the marinade and put in refrigerator overnight (2 nights are better).  Turn over every 12 hours.  When ready to cook, place chicken breasts on a baking sheet and bake in a 375 degree oven for 30 minutes.

My family likes it with gravy topped rice and peas.  It’s also good with mashed potatoes and carrots.  It;s pretty much good with anything.

*I marinate mine in a gallon ziplock bag.

*Cold leftover chicken is wonderful the next day sliced thin and placed on top of a crisp green salad.

The Healthy and Tasty Avocado

avocado

Avocados were eaten in Central America thousands of years ago.

When you mash them, they are silky and smooth like a creamy dairy product that grows on trees. Mashed avocado works well as a substitute for mayonnaise on a sandwich.

Avocados contain a large amount of fat, but fortunately almost all of the fat is the good kind, monounsaturated fat (the same kind found in olive oil) that is thought to be good for the heart.

According to http://caloriecount.about.com the breakdown for 1 medium avocado is 26 percent fat, of which only 5 percent is saturated.

They’re also loaded with potassium, fiber and disease-fighting phytochemicals, natural plant nutrients that help protect against a variety of cancers and diseases.

  • Lutein – protects against prostate cancer and eye disease such as cataracts and macular degeneration.
  • Vitamin E — a powerful antioxidant known to slow the aging process and protect against heart disease and various forms of cancer.
  • Glutathione – functions as an antioxidant like vitamin E to neutralize free radicals that can cause cell damage and lead to disease.
  • Beta-sitosterol – lowers blood cholesterol levels. Avocados contain four times as much beta-sitosterol as oranges, previously reported as the highest fruit source of this phytochemical.
  • Monounsaturated fats – heart-healthy fats proven to help lower LDL (bad) cholesterol and boost HDL (good) cholesterol.
  • Folate – promotes healthy cell and tissue development. Folate is especially important for woman of childbearing age as it helps protect against birth defects.
  • Potassium – helps balance the body’s electrolytes. Avocados contain 60 percent more potassium than bananas.
  • Magnesium – helps produce energy and is important for muscle contraction and relaxation.
  • Fiber – lowers cholesterol and reduces risk of heart attack.

Many people are surprised to learn that avocados are a fruit. They love the taste of avocados but do not realize they are so rich in nutrients and phytochemicals. The avocado’s unique nutrient profile makes them a stand out among commonly eaten fruits.

 

**  information taken from —   www.Diabetic-diet-Secrets.com

 

 

Easy and Hearty Salad

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What’s for dinner?  My version of Taco Salad.

Even though I shouldn’t eat raw vegetables there comes a time when I just need to crunch on something raw.  This is a great salad to make.  It’s easy and it’s filling.

 

Warm Taco Chili Salad

¾ pound ground beef

1 taco seasoning package

1 can of Chili

½ head of lettuce, chopped

1 large tomato, diced

1 cup shredded cheddar cheese

½ cup cheesy parmesan salad dressing

¼ bag of Fritos Corn Chips

 

Mix lettuce, tomato and cheese in a very large bowl.  Fry ground beef and mix with the taco seasoning per package directions.  Heat the chili to boiling.  Pour the taco seasoned ground beef and the hot chili over the lettuce mixture and stir to mix.  Add the salad dressing and mix again.  Pour in the Fritos and mix again. Eat it while the lettuce is still warm and crispy.

*made from scratch salad dressing:  mix ¼ cup olive oil, 1/8 cup vinegar, 3 tbls parmesan cheese, 2 tsp sugar and 1/8 cup water and salt and pepper to taste.

Kale,Kale, Kale….Why Kale?

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This is from the Diabetic Diet Secrets website.

Nutritionaly, kale is near the top amongst vegetables. It’s a real nutrition booster, with its high level of beta carotene and plentiful amounts of vitamins C and E. These antioxidants make it a good food to lower the risk of heart disease, stroke and cataracts. Kale is also loaded with such minerals as calcium, potassium, manganese and iron.

Additionally, kale is high in sulforaphane, which stimulates the body to produce cancer-fighting enzymes. Sulfur compounds called glucosinolates, which are found in generous amounts in cruciferous vegetables like kale, are broken down into compounds called isothiocyanates and indoles when the vegetable is chewed or cut. The presence of vitamin C makes this process even more effective, as the compounds are more readily available for the body’s use.

Researchers believe kale’s cancer-lessening ability stems from these and many population compounds found in kale. Some surveys, experimental testing, and several animal trials studies have found that eating kale on a regular basis lowers the risk of different cancers.

Kale is also among the highest vegetable sources of chlorophyll, an immune system stimulant.

 

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Crispy Kale Chips

1 head of kale

3 tablespoons olive oil

Your favorite salt

 

  1.   Wash kale.

  2.  Dry each leaf with a paper towel.

  3.  Cut rib out of each leaf.

  4.  Spread the leaves out on a cookie sheet and let stand about an hour.

  5.  Tear each leaf into size pieces you want.

  6.  Sprinkle each leaf with a few drops of olive oil and sprinkle with salt.

  7.   Bake in a 300 degree oven for 30 minutes.

Brussels Sprouts Are Good

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I love them and they are good for the body.

Brussels sprouts give our bodies calcium and vitamins A, C, and E.  Brussels sprouts are also a good source of fiber, folic acid, and a variety of phytochemicals. 

Thousands of years ago early humans used plants, herbs and tree bark to assist peoples’ bodies in healing.  Different plants seemed to help cure different conditions.  Brussels sprouts today are called a “superfood” because they contain a high level of phytochemicals.

Brussels sprouts are part of the the cabbage family.  People either hate them or they love them.

You can buy them loose in the produce aisle or frozen in the freezer section of the grocery store, but if you can find them on the stalk, that is the way to get them at their very best because they are still pulling nutrients from the stalk.

When selecting Brussels sprouts on the stalk, make sure the stalk is green and that the Brussels sprouts are also green, free from any yellowing whatsoever. When selecting them loose in bulk, larger is not always better as smaller sprouts are usually milder and sweeter.

For a much more detailed article please go to the following website,     http://www.whfoods.com/genpage.php?tname=foodspice&dbid=10

 

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Simple Brussels Sprout Recipe

20 fresh brussels sprouts, cut in half

2 tablespoons butter

1 tablespoon olive oil

4 garlic cloves, thinly sliced

salt and pepper to taste

  1. Melt butter and olive oil in a medium skillet.

  2. Reduce heat to medium, add garlic and cook until lightly browned and then remove garlic from pan.

  3. Add sprouts cut side down, cover with a lid and cook without stirring on medium-low heat 10-15 minutes or until tender when pierced with a knife.

  4. Sprinkle with salt and pepper to taste.

 

Avocados Are Good For You

avoca

Avocados were eaten in Central America thousands of years ago.

When you mash them, they are silky and smooth like a creamy dairy product that grows on trees. Mashed avocado works well as a substitute for mayonnaise on a sandwich.

Avocados contain a large amount of fat, but fortunately almost all of the fat is the good kind, monounsaturated fat (the same kind found in olive oil) that is thought to be good for the heart.

According to http://caloriecount.about.com the breakdown for 1 medium avocado is 26 percent fat, of which only 5 percent is saturated.

They’re also loaded with potassium, fiber and disease-fighting phytochemicals, natural plant nutrients that help protect against a variety of cancers and diseases.

  • Lutein – protects against prostate cancer and eye disease such as cataracts and macular degeneration.

  • Vitamin E — a powerful antioxidant known to slow the aging process and protect against heart disease and various forms of cancer.

  • Glutathione – functions as an antioxidant like vitamin E to neutralize free radicals that can cause cell damage and lead to disease.

  • Beta-sitosterol – lowers blood cholesterol levels. Avocados contain four times as much beta-sitosterol as oranges, previously reported as the highest fruit source of this phytochemical.

  • Monounsaturated fats – heart-healthy fats proven to help lower LDL (bad) cholesterol and boost HDL (good) cholesterol.

  • Folate – promotes healthy cell and tissue development. Folate is especially important for woman of childbearing age as it helps protect against birth defects.

  • Potassium – helps balance the body’s electrolytes. Avocados contain 60 percent more potassium than bananas.

  • Magnesium – helps produce energy and is important for muscle contraction and relaxation.

  • Fiber – lowers cholesterol and reduces risk of heart attack.

Many people are surprised to learn that avocados are a fruit. They love the taste of avocados but do not realize they are so rich in nutrients and phytochemicals. The avocado’s unique nutrient profile makes them a stand out among commonly eaten fruits.

**  information taken from —   www.Diabetic-diet-Secrets.com