Nutrition For Life

Makes 1 dozen mini quiches

TOTAL TIME: 1 hour Read more…

Makes 6 servings

TOTAL TIME: 1 hour
Layers of potatoes and sweet potatoes meld into an impressive vegetable “cake” that forms a golden crust during baking. Serve as a vegetarian centerpiece or with roast poultry or pork. Read more…

Read more…

With Super Bowl parties coming up tomorrow and the chips and dip being passed around from lap to lap on the couch, I have put together some nutrition facts on some of the things you might encounter. Opt for the healthy version of these foods: Go for the salsa instead of nacho cheese, try a vinaigrette instead of the creamy alternative dressings that can pack over a hundred calories in a couple tablespoons. The most important thing you can do while trying not to eat your calories in one sitting: Is don’t unconsciously sit in front of the TV with the chips in you lap and eat. Better yet don’t eat in front of the TV at all. It’s said that we eat 250 more calories while we eat in front of the television. The reason for this is because we aren’t concentrating on recognizing the signs of being full and we tend to eat 50% faster and we are more likely not to chew our food even half of what we should before swallowing. So when your feeling like a snack get up have a few bites, grab some water and you will be surprised to feel you don’t need half of the bag of chips or three brownies. Read more…

Whole Wheat VS Refined Wheat

Whole grains haven’t had their bran and germ removed by milling, making them better sources of fiber - the part of plant-based foods that your body doesn’t digest. Among many health benefits, a high-fiber diet also tends to make a meal feel more filling and linger longer, so you stay full for a greater amount of time.

Refined grains, such as white rice or white flour, have both the bran and germ removed from the grain. Although vitamins and minerals are added back into refined grains after the milling process, they still don’t have as many nutrients as whole grains do, and they don’t provide as much fiber.

Rice, bread, cereal, flour and pasta are all grains or grain products. Eat whole-grain versions - rather than refined grains - as often as possible. Read more…

Makes 4 servings

TOTAL TIME: 25 minutes
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. Read more…

Makes 16 servings

TOTAL TIME: 3 1/2 hours (including cooling time)

You don’t have to have pumpkin pie to still enjoy pumpkin and spice in a Thanksgiving dessert. This tender, moist cake uses pureed pumpkin to replace much of the fat and is delicately seasoned with classic Thanksgiving flavors. Read more…

Makes 1 large loaf, 14 slices

TOTAL TIME: 24 hours
Orange zest, aniseed and allspice, along with honey, lend this full-bodied fruit bread an intriguing flavor. The medley of three dried fruits gives it a chewy texture, eye-catching color and healthful fiber. For a festive look, the bread is baked in a tube pan: a 10-cup Bundt, Kugelhopf or other pan with a center tube and decorative shape is ideal. This bread is nice as a snack or, when drizzled with the sugar glaze, as a dessert or fine companion to tea. Read more…

Makes 2 cups

TOTAL TIME: 10 minutes (plus 1 day to make yogurt cheese)
Serve this delicious cheese spread on crostini. Remember to start draining the yogurt the day before blending the cheese. Read more…

Makes 4 servings, 3/4 cup each

TOTAL TIME: 25 minutes
The flavors of fresh mint and feta enliven this instant brown rice. Toss any leftovers with some cooked shrimp for a satisfying, easy lunch. Read more…