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Recipe, Preparation, Serving, Food Cooking Menu


Artichokes: A Fun, Quick & Healthy Veggie

If you're looking for something to liven up your meal, artichokes offer terrific, tasty solution.

Artichokes: A Fun, Quick & Healthy Veggie

If you're looking for something to liven up your meal, artichokes offer a terrific, tasty solution. This culinary favorite is fun to eat, can be quick to prepare and completes a "green serving" of the 5 a Day the Color Way regimen.

Besides being delicious, artichokes are naturally low in sodium and have no fat or cholesterol. They're a rich source of vitamin C, folate and dietary fiber.

There are several ways to enjoy artichokes; they can be steamed, boiled, grilled, sautéed or roasted. But for anyone who is short on time, artichokes have a speedy cooking time in the microwave, making them a wonderful quick-meal solution.

To Microwave: Place one rinsed and trimmed artichoke upside down in a glass bowl with 1/2 cup of water, 1/2 teaspoon each of lemon juice and oil. Cover with plastic wrap and cook on high 7 to 10 minutes. Time can vary depending on size of artichoke.

When shopping for artichokes, select ones that squeak with a squeeze of the leaves for freshness and pick artichokes with thorned petals, as those varieties have a bigger, meatier heart. Just trim the thorns with scissors when ready to prepare. The "jumbo"-sized artichoke is a culinary favorite and can be found in your local market throughout the year.

Artichokes will keep for about a week in a plastic bag stored in your refrigerator. Their peak seasons are spring and fall, but new varieties developed by Ocean Mist are available year-round.

To eat, pull the base of each petal through your front teeth to strip off the "meat," then discard the rest. The artichoke's center "heart" is often considered the tastiest part and the prize of your work. The stem is an extension of the heart and also completely edible and delicious.

Artichokes' sweet, mild flavor make them a marvelous partner for dips and sauces, such as this quick-to-make Balsamic Mint Dressing.

Artichokes with Balsamic Mint Dressing

Recipe, Preparation, Serving, Food Cooking Menu courtesy of Ocean Mist

4 extra large or jumbo artichokes

1/2 cup packed fresh mint leaves

2 tablespoons extra virgin olive oil

1/3 cup balsamic vinegar

3 tablespoons honey

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

Rinse artichokes under running water. Cut off stem and top quarter of artichoke. Trim tips of petals with kitchen scissors, if desired. Pour 3 inches of water in large pot. Add artichokes and simmer, covered, until a petal pulls out easily, about 45 minutes, depending on size. Drain artichokes upside down on paper towels. Using a large spoon, scoop out and discard the soft inner leaves and fuzzy choke. Arrange artichokes in serving bowl, cup side up. In a blender or food processor, blend remaining ingredients. Pour balsamic honey mixture into the centers of the artichokes. Serve warm, at room temperature or chilled.

Makes 8 shared appetizer servings.

Nutrition Information per Serving: calories: 106, total fat: 3.5g, saturated fat: 0.5g, % of calories from fat: 26%, % of calories from saturated fat: 4%, protein: 4g, carbohydrates: 19g, cholesterol: 0mg, dietary fiber: 5g, sodium: 276mg

Note to Editors: Eighty-seventh in a series of columns by Elizabeth Pivonka, Ph.D., R.D., president and CEO of Produce for Better Health Foundation. More stories at Search: "Pivonka."


Tips on Cooking, Baking With Heart-Healthy Spreads

You may already know that heart-healthy margarine spreads are great for topping foods to give them a tasty, buttery flavor. But did you know that they are good for cooking and baking, too?

Tips on Cooking, Baking With Heart-Healthy Spreads

You may already know that heart-healthy margarine spreads are great for topping foods to give them a tasty, buttery flavor. But did you know that they are good for cooking and baking, too?

To check if a spread is heart-healthy, look for a cholesterol-free soft tub spread that is made from 50 percent to 60 percent vegetable oils, has 2 grams or less of saturated fat and contains no trans fat per serving.

Dana Jacobi, author of the "12 Best Foods Cookbook," offers these tips for cooking and baking with margarine spreads:

* To measure soft tub spread correctly, make sure to level the cup or spoon.

* When sautéing, use medium heat to maintain the flavor and to avoid burning the spread.

* For baking, chill the spread in the freezer before measuring it if the Recipe, Preparation, Serving, Food Cooking Menu calls for creaming it with sugar.

* When melting a spread for baking, remember that it melts quickly. In the microwave, 3 tablespoons of tub spread melts in 15 seconds, versus 30 seconds for butter.

Now that you know which spreads to choose and how to cook with them, try it for yourself. The following Recipe, Preparation, Serving, Food Cooking Menu uses a heart-healthy spread and produces perfect results.


(Makes 36 cookies)

1/3 cup chilled Promise Buttery Spread

1 cup sugar

1 large egg, at room temperature

1 tablespoon mild molasses

1 teaspoon vanilla extract

1/2 teaspoon salt

1 cup all-purpose flour

1 1/2 cups rolled oats

1/2 teaspoon baking soda

1/2 teaspoon ground cinnamon

1/2 cup raisins

3/4 cup sliced almonds

Preheat oven to 350 degrees. Line baking sheet with parchment paper and set aside.

Use an electric mixer on medium speed to cream Promise Buttery Spread with sugar until it is pale and fluffy, about 2 minutes.

Mix in egg, molasses, vanilla and salt. Using a rubber spatula, stir in flour, oats, baking soda and cinnamon until almost blended. Add raisins and almonds, mixing gently until ingredients are combined.

Drop the dough 1 tablespoon at a time onto the baking sheet, spacing them 3 inches apart.

Bake for 12 minutes or until cookies are golden brown. Cool for 1 minute on the pan, then transfer to a wire rack and cool completely. - NU


Healthy Eating with Detox Recipe, Preparation, Serving, Food Cooking Menus for your Body

You probably know by now what detoxification is and the ways that it can be done. A detox diet provides the simplest way to detoxifying yourself. A rule of thumb in detox diets: the more fiber and water, the better. Eat lots of vegetables and fruits, beans and nuts. On the other hand, steer clear of caffeine, carbonated drinks, sugars like chocolates, alcohol and yeast.

Dr. Kiki Sidhwa recommends going on a monotrophic diet after a three-day fast. By monotrophic, we mean eating only one type of fruit for every meal. Example, for breakfast, you can eat apple. For lunch, try out oranges or pineapples. Eat until your hunger is satisfied. You can squeeze in a grapefruit juice at around 4 pm for your snack. And in the evening, eat only apples, pears, grapes or bananas.

Of course, this is just one of those do-it-yourself diet plans that you can take on when you’re on a detox program. For most people, however, detox Recipe, Preparation, Serving, Food Cooking Menus are the best way to go. These detox Recipe, Preparation, Serving, Food Cooking Menus are especially designed to provide you with the necessary nutrient in the body and at the same time, providing you with the necessary antioxidants and substances that will cleanse your body from toxins.
For more fluid intake, you can try Ginger Healing Tea with Turmeric. What you need are the following: 2 cups of water, ½ teaspoon of powdered ginger, ½ teaspoon of tumeric, 1 tablespoon of maple syrup and lemon extract. To make your special healing tea, add powdered herbs to boiling water and let it simmer for 10 minutes. Strain the tea into a mug and add maple syrup and lemon extract. Stir and whalaaah--- you can start drinking!

For breakfast, you can try the vegetable super juice. This juice gives you the needed energy boost for your senses, wakens your digestive system and can keep you going until lunchtime. For starters, you need 1 whole cucumber, 4 celery sticks, 2-4 handfuls of spinach, 8 lettuce leaves. You can also add other green vegetables like parsley and fresh alfalfa sprouts. The process is easy and simple, juice all ingredients and add distilled water. You can also add lemon juice for better taste.

And now for lunch, try the Alkalising RAW Soup. All you need are 1 avocado, 2 spring onions, ½ red or green pepper, 1 cucumber, 2 handfuls of spinach, ½ clove of garlic, 100 ml of light vegetable Bouillon, lemon or lime juice and Bragg Liquid Aminos for added taste. Just like our vegetable juice, the Recipe, Preparation, Serving, Food Cooking Menu is simple and easy to do. Blend the avocado and stock to form a light paste. Add other ingredients and blend. And then you can start eating!

Our dinner treat is Warm Broccoli Soup. All you need is ½ avocado, 6-8 broccoli heads, 1/3 red onion, 1 celery stick, a big handful of spinach, inch of root ginger, cumin and bragg liquid amino for added taste. Lightly steam the broccoli for 5-6 minutes. After steaming, blend all the ingredients together and add garlic and pepper to taste. This is perfect for a cold winter night.

Feeling hungry still? These Recipe, Preparation, Serving, Food Cooking Menus are just few of the hundred other detox Recipe, Preparation, Serving, Food Cooking Menus available on the net. The key here is to pack yourself with enough water and nutrients to keep you going without ingesting a plateful of additives, sugars and food preservatives. So what are you waiting for? Start eating healthy!


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