Baked apples

Do you still have a ton of apples at home and need a easy recipe? here it is - oven baked apples. SO easy to make!

INGREDIENTS

·         4 large good baking apples, such as Rome Beauty, Golden Delicious, or Jonagold 1/4 cup brown sugar

·         1 teaspoon cinnamon

·         1/4 cup chopped pecans

·         1/4 cup currants or chopped raisins

·         1 Tbsp butter

·         3/4 cup boiling water

METHOD

 

1 Preheat oven to 375°F. Wash apples. Remove cores to 1/2 inch of the bottom of the apples. It helps if you have an apple corer, but if not, you can use a paring knife to cut out first the stem area, and then the core. Use a spoon to dig out the seeds. Make the holes about 3/4-inch to an inch wide.

2 In a small bowl, combine the sugar, cinnamon, currants/raisins, and pecans. Place apples in a 8-inch-by-8-inch square baking pan. Stuff each apple with this mixture. Top with a dot of butter (1/4 of the Tbps).

3 Add boiling water to the baking pan. Bake 30-40 minutes, until tender, but not mushy. Remove from the oven and baste the apples several times with the pan juices.

Serve warm with vanilla icecream on the side.

Makes 4 servings

Pumpkin & goat's cheese risotto

Total Time: 55 mins

Prep Time: 10 mins

Cook Time: 45 mins

Ingredients (serves 6)

• 20g unsalted butter
• 1 large leek (white part only), finely chopped
• 2 garlic cloves, crushed
• 500g pumpkin, peeled, diced into 1cm pieces
• Zest of 1 lemon
• 1 tbs chopped thyme leaves
• 100ml dry white wine
• 900ml chicken or vegetable stock
• 250g arborio rice
• 1/2 cup (60g) frozen peas
• 100g soft goat's cheese, crumbled
• Roasted pumpkin seeds and Parmesan 

Method

1. Melt butter in a deep frypan over low heat. Cook leek for 2-3 minutes until softened. Add garlic, pumpkin, half the zest and half the thyme, then stir to coat. Add wine, cover and cook for 10 minutes or until pumpkin is almost cooked.
2. Meanwhile, bring stock to the boil in a pan. Reduce heat to very low and simmer.
3. Add the rice to pumpkin mixture and cook for 1-2 minutes to coat the grains. Add stock 1 ladleful at a time, allowing each to be absorbed before adding the next. Continue for 12 minutes, stirring constantly, until stock is absorbed and rice is cooked but firm to the bite. Season to taste. Stir in peas and half the cheese.
4. Serve topped with the remaining zest, thyme, cheese and pumpkin seeds. Plus a little bit parmesan cheese.

Notes

• We used roasted pumpkin for this recipe, and gorgonzola in place of the goat's cheese. While you make the risotto, toss the pumpkin and 4 unpeeled garlic cloves in a little olive oil and roast for 20 minutes in an oven preheated to 180°C. Add the roasted pumpkin and peeled garlic cloves to the risotto with the peas and cheese.

'Sin' foods that are healthy for you

If you're feeling sluggish or perhaps can't quite do up the top button of your pants, you can regain energy without depriving yourself of tasty, healthy foods, says a nutrition and weight loss guru.

Dr. Joey Shulman, author of "Healthy Sin Foods" (Penguin, 2011), says people can lose weight by learning how to swap out less nutritious choices for healthy ingredients.

Your body could still be remembering being fed high-sugar and high-fat foods over the holidays and may even have developed an addiction. Breaking the cycle of craving takes some getting used to.

A craving may indicate that blood sugar is off balance, not that a person is weak, says Shulman, a registered nutritionist who runs four weight-loss and nutrition counselling centres in the Toronto area. She previously worked as a chiropractor.

"So before we even attack that, we have to get clean. You can have naturally sweet foods. But you have to take all foods with added sugar out of the diet immediately. The first day or two, you might get a little bit of a headache or your cravings may intensify, but once you're past Day 3 you're done, it's over."

Protein will help you get rid of your cravings too, she added.

Shulman says that with most people it's sugars and carbohydrates that they're craving, not fat. "But the fats they've eaten over the holidays tend to be inflammatory so joints start to ache a little bit more. You just start to feel a little sluggish, digestion might slow down. It just makes you feel overall heavier even if you didn't gain weight, so all you have to do is switch to those good fats which your body needs for weight loss, for mood."

The book's title might sound like a contradiction -- how can you have decadent foods that still taste delicious and are good for you?

"I practise weight loss mostly and I see few hundred patients every year for weight loss. People were saying to me, 'Look, I don't want to eat bland broccoli and tasteless tofu to lose weight.' ... In fact, I would argue that the food you can eat to lose weight is even more delicious.

"So I was coming up with these recipes -- really yummy muffin recipes or faux pasta recipes -- and tricking my friends, tricking my neighbours and they were going, 'This is fabulous' and I was going 'Yes, this is like a healthy sin food. You wouldn't even know it. ...

"It was me just saying, 'Anything that we can do unhealthy, we can do healthy and make it just as yummy."

In the paperback version of the book that originally came out in 2009, there are 101 recipes, including "anything from a really hearty bruschetta that you can put on whole-grain bread, which is delicious, to creamy soups or cheesy vegetable dishes that are lower in fat. It's tricky because all the recipes that we made we opted for lower sugar, lower fat and you have to be aware of the substitutes or else the food is not going to taste good," she explains.

"I feel in weight loss if I keep you deprived, then 100 per cent I'm going to lose you. So I can't do that."

Here is Shulman's top five list of healthy sin foods:

1. Berries. These can include any kind -- raspberries, blueberries, strawberries, blackberries -- and can be fresh or frozen. Shulman suggests putting them in a morning smoothie. "They're naturally sweet foods that are going to satisfy and curb that sweet tooth."

2. Almonds, walnuts or pistachios. "I call them the peckish foods because when you're feeling really hungry, instead of grabbing the wrong thing that you'll overconsume, they'll fill you up and keep you satiated. They have a nice crunch to them too so they're satisfying," Shulman explains. A serving is 10 to 15 walnuts or almonds or 20 to 25 pistachios.

Nuts and an apple or nuts and berries are perfect "for that 3 p.m. blood sugar dip."

3. Plain yogurt. "I'm not actually so concerned with the fat content as long as it's plain yogurt," she says. "It's not what's making people heavier. The fruit-bottomed yogurts, the sugary yogurts, for sure no, but the plain yogurt, if it's a two per cent you enjoy, go for it." Add some fruit or ground flax seeds for additional benefits and flavour.

4. Any green food, such as broccoli, kale, spinach and rappini. "If it's steamed or thrown into a chili, for example, because you don't feel like having a cold green this time of year, that's completely fine, but we need to get those antioxidants into the system," Shulman notes.

5. Cold-water fish, such as fresh salmon and black cod. Tilapia is also a good choice. Fish is a wonderful lean source of protein, Shulman says. "One, it's going to curb the cravings. Two, it's filled with omega-3 fatty acids which we need, especially this time of year for brain support, to be anti-inflammatory. Three, it fills you up."

In the book, Shulman includes descriptions of top 50 superfoods -- foods that pack a powerful nutritional punch and that haven't been refined, processed or preserved, such as fruits, vegetables, nuts, seeds, oil, protein and whole grains.

Shulman cautions against following fad diets such as the paleo (short for paleolithic), or caveman, plan, which is based on what our ancestors presumably ate prior to the development of agriculture. One of its main tenets is avoiding grain, but Shulman maintains that whole grains are fantastic for health.

"I can tell you clinically and from seeing hundreds of weight loss clients over the years, most people can't do grain-free long term. And so my rule for weight loss is whenever you're joining any program you have to ask yourself, 'Can I see myself following a version of this in five years?' And if the answer is no, don't do it."

The key with healthy eating and weight loss is to make your food plan sustainable.

"I worry about an all-or-nothing sort of approach. I think that just by incorporating those five foods in your diet, exercising more, making sure you're sharp with your supplements like fish oils and a multi-vitamin, making sure you're well hydrated -- and that can be with herbal teas or green teas at this time of year -- you'll start feeling a whole lot better and the healthier you feel, the more you want."

Shulman encourages people worried about failing in yet another weight loss plan to take baby steps. "Baby steps work."

Article from the Canadian press

Roasted Butternut Squash

Its Thursday - time for a recipe of the week!   My favorite side dish for fall is Roasted butternut Squash!

This is a naturally low fat fall side dish that would make a great accompaniment to a Thanksgiving dinner. Sometimes squash are hard to cut, but you can make this task easier by piercing it with a fork, then popping it in the microwave for 60 seconds before cutting into it.

Prep Time: 5 minutes

Cook Time: 45 minutes

Total Time: 50 minutes

Ingredients:

• 1 small butternut squash (2 lbs)
• 1 tsp ground cinnamon
• 1/4 cup orange juice
• 1/4 cup maple syrup

Preparation:

Preheat oven to 400 degrees. Using a sturdy knife, cut off the top of the butternut squash near the stem, then cut the butternut squash in half lengthwise. Scoop out seeds and membranes. Halve again, making four wedges.

Place wedges cut side up in a large glass baking dish. Sprinkle cinnamon on top. Combine orange juice and maple syrup and drizzle over squash wedges. Cover with foil and roast for 45 minutes. Spoon syrup over wedges before serving.
Serves 4
Per Serving: Calories 166, Calories from Fat 5, Total Fat 0.5g (Sat 0.1g), Cholesterol 0mg, Sodium 11mg, Carbohydrate 35.3g, Fiber 3.8g, Protein 3.4g

10 Tips for a Healthier Diet and Healthier Life

The people at helpguide.org have created an extremely comprehensive list of tips to make it easier in the transition to a healthier diet.

Healthy nutrition has been an extremely controversial topic for many years. However, doctors know that the combination of a healthy diet and frequent exercise is the most effective way to lose weight. Calculate your BMI here and then go over some of the basics:

1. Set yourself up for success. To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think. Every change you make to improve your diet matters.

2. Moderation is key. People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body. Try not to think of certain foods as “off limits.” Think smaller portions.

3. It’s not what you eat, it’s how you eat it. Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating. Take time to chew your food and enjoy mealtimes. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Eat breakfast and eat smaller meals throughout the day.

4. Fill up on colorful fruits and vegetables. The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants—and different colors provide different benefits. Fruits and vegetables should be part of every meal and your first choice for a snack—aim for a minimum of five portions each day. The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases.

5. Eat more healthy carbs and whole grains.

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.

Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar and white rice that have been stripped of all bran, fiber and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

Dietary fiber, found in plant foods (fruit, vegetables and whole grains) is essential for maintaining a healthy digestive system. Fiber helps support a healthy diet by helping you feel full faster and for a longer amount of time, and keeping your blood sugar stable. A healthy diet contains approximately 20-30 grams of fiber a day, but most of us only get about half that amount.
The two types of fiber are soluble and insoluble.

6. Enjoy healthy fats and avoid unhealthy fats. Good sources of healthy fat are needed to nourish your brain, heart and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood and help prevent dementia. Good sources of healthy fat are:

Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans) and seeds (such as pumpkin, sesame).

Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, and flaxseed oils, and walnuts.

7. Put protein in perspective. Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system.

· Downsize your portions of protein. Most people in the U.S. eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables.

· Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.

8. Add Calcium and Vitamin D for strong bones. Calcium and vitamin D are essential for strong, healthy bones—vitamin D is essential for optimum calcium absorption in the small intestine. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

9. Limit sugar, salt and refined grains. If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar, salt and refined starches.

· Give recipes a makeover

· Avoid sugary drinks

· Eliminate processed foods.

· Limit sodium to 2,300 mg per day.

· Avoid packaged, restaurant and fast food.

10. Plan quick and easy meals ahead. Healthy eating starts with great planning. You will have won half the healthy diet battle if you have a well-stocked kitchen, a stash of quick and easy recipes, and plenty of healthy snacks. If you have three or four meals planned per week and eat leftovers on the other nights, you will be much farther ahead than if you are eating out or having frozen dinners most nights. In general, healthy eating ingredients are found around the outer edges of most grocery stores—fresh fruits and vegetables, fish and poultry, whole grain breads and dairy products. So shop perimeter of the grocery store..

For a more comprehensive analysis read the full article here. For healthy eating on a budget, read here.