Diets and Weight Loss, Foods, Uncategorized

The Rolling Scones

The Rolling Scones

Taste buds can’t get no satisfaction?

This old time, yet delicious, will get them rockin!

 

2 cups all-purpose flour (or use 2 cups Gluten-free baking mix)
2 teaspoons baking powder
1/4 teaspoon salt
2 tablespoons sugar
1/3 cup almond paste
1/3 cup cold unsalted butter (or vegan margarine)
1/3 cup lingonberry jam (found at European grocery stores or use leftover cranberry sauce)
1/3 cup heavy cream (or vegan creamer)
1 large egg (or add ¼ cup more of vegan creamer)
1/2 teaspoon vanilla extract
1/4 teaspoon almond extract
Sliced almonds to top
1. Preheat the oven to 375°F. Line a baking sheet with parchment paper.

2. In a large bowl, whisk together the flour, sugar, baking powder, and salt. Rub the butter and almond paste into the dry ingredients until the mixture resembles small peas.

3. In a separate small bowl, whisk together the heavy cream, egg, and extracts. With a spatula, gradually stir the liquid ingredients until the mixture just starts to come together, reserving about 1 tablespoon of the liquid to brush the tops of the scones.

4. Divide the dough in half. Turn the both batches of dough out onto a lightly floured surface and very gently pat each into 8-inch rounds about ¾-inch thick.
5. Spread the lingonberry jam onto one round. Gently place the second round on top of the jam. Using a floured chef’s knife (or bench scraper), cut the dough round into 8 wedges. Transfer the wedges to the baking sheet, spacing the scones at least 1 inch apart. Lightly brush the tops of the scones with the reserved egg-cream mixture and sprinkle liberally with almonds.

5. Bake in the top third of the oven for 15 to 18 minutes or until the tops are golden. Transfer the scones to a wire rack to cool slightly, 3 to 4 minutes. Serve warm.

Yields: 8 scones

 

-People Start to Heal The Moment They Are Heard-

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EHS Telehealth

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Diets and Weight Loss, Foods, Uncategorized

My Yammy Spice

My Yammy Spice   Low Fat Recipe

Police, Put Your Yams Up!

You are under arrest for tasting so good!  You  have the right to remain spicy!

Any fries you bake , can and will, be used to lure your kids to the dinner table.

Ingredients:

4 medium sweet potatoes
1 tbsp olive oil
1/2 tsp ground cumin
1/2 tsp paprika
1/2 tsp dried oregano
1/4 tsp salt
1/4 tsp black pepper

Directions:

  1. Preheat oven to 425 F. Line baking pan with tin foil. Brush with olive oil or non-stick spray.
  2. Slice potatoes into shoestring French fry shapes. Toss with olive oil in a large bowl.
  3. In a small bowl, mix remaining ingredients together. Add the spice mixture to the potatoes and stir until the potatoes are evenly covered.
  4. Arrange the fries in a single layer on pan. Bake for 25 minutes. Flip the fries halfway through cooking.

 

-People Start to Heal The Moment They Are Heard- 

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Diets and Weight Loss, Foods, Uncategorized

Tuna Turner

Tuna Turner :  Low Fat Recipe

What’s Lime Got to do, Got to do with it!

Well, lime is diva-vine – especially when it is grouped with tropical friends.

These grilled tuna steaks are sure to top the flavor charts!

 

 

Asian Sesame Grilled Tuna Steak (This was so delicious we couldn't believe it was tuna! Such a simple recipe and even people who don't like fish would probably love this! We substituted the sesame see

    • Grill Makes 4 servings
    • 1/2 cup mixed tropical fruit jam (a pineapple-mango-orange combination works well)
    • 1/4 cup hoisin sauce
    • 2 tbsp. lime juice
    • 1 tbsp. chopped, fresh cilantro
    • 1 tsp. grated gingerroot
    • 1 tsp. sesame oil
    • 4 tuna steaks, about 6 oz. each and 1-inch thick
    • To prepare marinade, combine jam, hoisin sauce, lime juice, cilantro, gingerroot, and sesame oil in a small Bowl. Stir well.
    • Rinse tuna steaks and pat dry with paper towels. Arrange steaks in a glass baking dish. Pour marinade over fish. Turn pieces to coat both sides. Cover with plastic wrap and refrigerate for 1 hour.
    • Brush grill with a little oil to prevent fish from sticking. Heat to medium-high. Grill steaks for 4 to 5 minutes per side. Baste with extra marinade during cooking. Be careful not to overcook.
    • Tuna should be lightly browned on outside, but still slightly pink in middle. (Overcooked tuna is very dry, so pay attention!) Serve immediately.
    Per serving: 336 calories, 3.3 g fat. 0.7 g saturated fat, 40.4 g protein, 31.8 g carbohydrate, 0.5 g fiber, 77 mg cholesterol, 321.6 mg sodium % calories from fat: 9

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Diets and Weight Loss, Foods, Uncategorized

Celine Dijon Chicken

Celine Dijon Chicken  :   Low Fat Recipe

Image result for celine dijon chicken recipe

(Original Recipe serves 4, this recipe is doubled, because I have teenagers – this one serves 8)
INGREDIENTS
2 cup unsweetened apple juice
2 Tbsp each Dijon mustard and lemon juice
2 large shallot, minced*
1 tsp dried thyme
1/2 tsp rosemary
1/4 tsp black pepper
4 tsp olive oil
8 boneless, skinless chicken breast halves
   (the tenders at Sam’s Club are the size of a “normal” chicken breast I use those, pounded flat.  The chicken breasts in the stores these days are the size of a whole chicken!)
1/2 cup low-fat sour cream
2 tsp each honey and cornstarch
*Our local small town grocery store does not carry shallots, so I often skip this, or use onion in place of it.
DIRECTIONS
1 Combine apple juice, Dijon mustard, lemon juice, shallot, thyme, rosemary, and pepper in a small bowl. Set aside.
2 Heat olive oil in a medium skillet over medium-high heat. Add chicken breasts and cook for 2-3 min on each side, until lightly browned. Add apple juice mixture. Reduce heat to medium. Simmer, covered, for 5-7 min, until chicken is no longer pink. Remove chicken from skillet and keep warm.
3 Gently boil remaining liquid for 3 min, until slightly reduced in volume. Mix sour cream, honey and cornstarch in a small bowl. Add to skillet. Cook and stir until sauce is bubbly and has thickened. Pour sauce over warm chicken and serve immediately.
Per serving:
203 calories
4.4 grams fat
0.5 gram saturated fat
27.2 grams protein
11.5 grams carbohydrate
0.2 gram fiber
66.8 milligrams cholesterol
188.1 milligrams sodium
% calories from fat: 20

-People Start to Heal The Moment They Are Heard- 

 

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Uncategorized

Yellow Bows of Texas

Yellow Bows of Texas  : Low Fat Recipe

Deep in the heart of Texas, the locals rank this spicy masterpiece the best pasta dish this side of the Alamo!

IMG_9316

1 lb ground turkey
1 tbsp minced garlic
1 cup chopped onion (we prefer red onion)
1 cup chopped bell pepper, any color
1 cup diced carrots
1 1/2 cups tomato sauce
1 1/2 cups salsa
1 can (15 oz) black beans, rinsed and drained
2-3 tsp chili powder
1 tsp cumin
12 oz. bow tie pasta
Toppings as Desired: sour cream, shredded cheese, green onion

1. Cook turkey and garlic over medium heat.
2. Add onions, pepper and carrots. Cook and stir for 4-5 minutes.
3. Stir in tomato sauce, salsa, beans, chili powder, cumin and oregano. Bring mixture to a boil and reduce heat to low. Cover and simmer for 15 minutes.
4. Prepare pasta according to package directions. Drain.
5. Divide pasta among shallow bowls. Cover with chili and toppings.

Notes: This makes quite a bit of food. Maybe 6 total servings. It can be cut in half, but as a chili product, it also freezes or saves for a few days pretty easily.

 

-People Start to Heal The Moment They Are Heard-

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Foods, Uncategorized

Salmon Cakes With Dill Aioli

Salmon Cakes With Dill Aioli

 

salmon cakes with aioli

 

Salmon has been ​canned in Europe since 1830 and in North American since the 1840s. Fish cakes or burgers made with canned salmon were undoubtedly not far behind. Although most of us now have access to fresh salmon year-round, canned salmon cannot be beaten as a source of non-dairy calcium.

The calcium-rich bones are left in the salmon during the canning process, and they are edible. You probably won’t notice them at all! We have revived the humble salmon cake, with oatmeal as a low FODMAP binder, accompanied by a simple and delicious lemon-dill aioli.

Ingredients

  • 2 tablespoons mayonnaise
  • 1 teaspoon garlic-infused olive oil
  • 1½ teaspoons fresh lemon juice
  • 1 tablespoon chopped fresh dill, plus extra for garnish
  • 14.5-ounce can salmon, with bones, drained
  • 1 large egg
  • ¼ cup finely chopped celery
  • ¼ cup thinly sliced scallion greens
  • ½ cup quick oats
  • 2 tablespoons tomato paste
  • ¼ teaspoon freshly ground black pepper
  • ¼ cup low-FODMAP bread crumbs (optional)
  • 1 tablespoon olive oil
  • 4 lemon wedges

Preparation

  1. For the aioli, in a small bowl, stir together the mayonnaise, garlic-infused oil, fresh lemon juice, and chopped dill. Cover and chill until just before serving.
  2. For the fish cakes, lightly mash the salmon and bones in a large mixing bowl. Stir in the egg, celery, scallion greens, oats, tomato paste, and black pepper. Cover and chill for about an hour to hydrate and soften the oatmeal. Using your hands, form the mixture into 6 patties and dust them on both sides with breadcrumbs, if using.
  1. In a heavy skillet, heat the oil over medium heat until shimmering and fragrant. Fry the cakes for 3 to 4 minutes on each side, until dark golden brown. Don’t try to flip them too soon, as they will stick to the pan unless a nice crust has formed on the bottom. They only need to be flipped once.
  2. Garnish the warm burgers with a dollop of sauce and some extra dill. Serve with lemon wedges.

Ingredient Variations and Substitutions

Canned tuna may be substituted for the salmon. Low-FODMAP breadcrumbs may be substituted for the oatmeal.

For a gluten-free salmon cake, purchase gluten-free oats and use gluten-free breadcrumbs or Panko for the optional crumb coating.

Garlic-infused oil may be omitted if you don’t have any on hand.

Cooking and Serving Tips

Tomato paste sold in toothpaste-like tubes is becoming more widely available. This form of packaging makes it easy to use just a small amount, as in this recipe, keeping the rest fresh for another time.

The sauce portion of the recipe doubles easily if you like extra sauce on your fish cakes.

Foods, Uncategorized

Greek Yogurt Almond Chicken Salad

Greek Yogurt Almond Chicken Salad

Greek Yogurt Almond Chicken Salad

Chicken salad is one of those foods that can boast a health halo, but in reality, it’s often loaded with saturated fat and sodium thanks to a generous amount of mayonnaise and sodium-based preservatives—especially if you’re getting it premade at the deli. Making your own chicken salad at home, with chicken breast, is not only a much healthier option, but it will save you time and money.

This Greek yogurt almond chicken salad is a great starting point if you’ve never made chicken salad before. It’s made with just a few simple ingredients and takes very little time to prepare. The dressing is made with plain nonfat Greek yogurt, Dijon mustard, and black pepper for a creamy, protein-packed sauce with less fat and sodium than the traditional mayonnaise base.

Ingredients

  • 1 (8-ounce) boneless, skinless chicken breast
  • 1 stalk celery, diced
  • 2 greens onion, chopped
  • 1/4 cup sliced almonds
  • 1/2 cup nonfat plain Greek yogurt
  • 1 teaspoon Dijon mustard
  • Freshly cracked black pepper

Preparation

  1. Heat oven to 350F. Season chicken with pepper and place in a baking dish. Cover with foil and bake 30-45 minutes or until chicken reaches an internal temperature of 165F. Remove from oven and let cool.
  2. Chop chicken into small pieces and add to a large bowl with celery, onion, and almonds. Add yogurt, mustard, and pepper to taste. Stir to combine.
  3. Store in an airtight container in the refrigerator.

Ingredient Variations and Substitutions

Add any diced vegetables or fruit that you like, such as red onion or apple.

You can also add dried fruit, like cranberries.

Feel free to substitute the almonds for any other nut or seed, such as walnuts or pepitas.

Cooking and Serving Tips

This recipe is great to make ahead for a week of healthy lunches.

Make your chicken salad even faster (and save money) by using leftover chicken.

Serve chicken salad in a whole wheat wrap, lettuce wrap, on whole grain bread, or with whole grain crackers.

-People Start to Heal The Moment They Are Heard- 

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Foods, Uncategorized

Crab Salad from Golden Corral

Crab Salad from Golden Corral

 

Image result for crab salad from golden corral

 

Golden Corral Seafood Salad Copycat
  1. 1+1/2 pound imitation crab meat.
  2. 1/2 cup diced celery.
  3. 1/2 cup diced green onions (both white and green parts)
  4. 1/4 cup diced green bell pepper.
  5. 1/4 cup ranch salad dressing.
  6. 1/4 cup mayonnaise.

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Diets and Weight Loss, Foods, Uncategorized

Gluten-Free Cinnamon Lemon Coconut Bliss Balls Recipe

Gluten-Free Cinnamon Lemon Coconut Bliss Balls Recipe

gluten free balls

Word of warning: these cinnamon lemon coconut bliss balls are ever so slightly addictive. But that’s alright because each one has just under 100 calories and only 3 grams of sugar, so you can use your own best judgment on when to indulge.

Want to know the key to keeping the sugar so low? The unusual but delicious pairing of cinnamon and lemon zest. If you love lemon and cinnamon and you’ve never tried this combo before, you’ll be hooked!

In addition to being low in sugar, they’re also a good source of heart-healthy mono and polyunsaturated fats. Plus, they’re super easy to make? The hardest part is zesting the lemon, but you can still be noshing in under 10 minutes flat—perfect when you’re craving a little something sweet!​

Ingredients

  • 2 cups fine almond flour
  • ¼ cup pure maple syrup
  • 2 tablespoons almond oil
  • 2 teaspoons lemon zest, or to taste
  • 1 teaspoon ground cinnamon, or to taste
  • ¼ teaspoon sea salt or table salt
  • ¼ cup shredded unsweetened coconut ​

Preparation

  1. Combine almond flour, maple syrup, almond oil, lemon zest, cinnamon, and salt in a food processor bowl. Process until mixture is well combined and slightly sticky.
  2. Line a large plate or small baking sheet with plastic wrap and divide dough into 20 pieces. Roll each piece into a ball.
  3. Place shredded coconut on a small plate and roll each ball in the coconut, then return to plate or baking sheet. May serve immediately or store covered in refrigerator until ready to eat

Ingredient Variations and Substitutions

You may substitute the almond oil for any neutral tasting vegetable oil or liquid coconut oil. Feel free to add additional lemon zest and coconut if desired. Start with recommended amounts, then add more as needed.

Cooking and Serving Tips

You can make a big batch of these and store them in a well-sealed container in the freezer. Enjoy them frozen, or thaw them out a little in the refrigerator before serving. These bliss balls are perfect for dessert or an afternoon treat with a cup of tea.

 

 

-People Start to Heal The Moment They Are Heard-

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EHS Telehealth

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Foods, Uncategorized

6 Foods You Should Never Eat Raw

6 Foods You Should Never Eat Raw

 

We all know that we should include more raw food in our daily diet such as fresh fruits and vegetables. But some foods, even some vegetables, can be toxic in their undercooked state.

6 Foods You Should Never Eat Raw

“Many foods can be dangerous when eaten raw,” the team dietitian for the Orlando Magic basketball team tells Newsmax. “For example, eggplant contains solanine, a poisonous compound that can cause vomiting, diarrhea and damage to the central nervous system and needs to be cooked. Animal protein in general — dairy, raw cauliflower,poultry, pork and eggs — can be very dangerous when eaten raw because of the bacteria and parasites that can be found in these foods.”

Here are six more foods that should never be eaten raw:

  1. Cookie dough. We’ve all been guilty of licking the bowl, but the Centers for Disease Control and Prevention issued a formal warning titled “Say No to Raw Dough!” urging folks NOT to yield to temptation and indulge. Raw dough contains flour and often eggs, both products that can harbor harmful germs and bacteria in their uncooked states.
  2. Potatoes. This vegetable, like eggplant, contains solanine. Green potatoes are particularly high in solanine and can be toxic even when cooked, according to Prevention. When you bake potatoes in a casserole or stew, make sure they are thoroughly cooked.
  3. Sprouts. Adding bean sprouts to salads is a great way to jazz up the meal, but uncooked sprouts can contain harmful bacteria, such as salmonella and E. Coli.
  4. Steak tartare. As delicious as this gourmet dish of raw ground beef mixed with eggs dish appears, that’s how dangerous it can be. The Academy of Nutrition and Dietetics says on its website, Eatright.org, that we should never consume rare or even medium rare meat because in the grinding process, harmful bacteria on the surface gets ground into the meat. Ground meat needs to cooked to an internal temperate of 160 F.
  5. Raw milk. Drinking raw milk has become trendy as many people believe it can cure many diseases, but Collingwood warns it’s a health hazard. “Drinking unpasteurized milk can be dangerous because of the bacteria it can contain,” she says.
  6. Raw asparagus. This is another vegetable that should be cooked even though it’s not toxic, according to Alternative Daily. Cooking enhances the cancer-fighting antioxidants in this vegetable and increased the absorption of vital nutrients like vitamins A, B, C, E, and K. Cooking will also help break down the fiber making it more easily digestible.

“While you may have eaten raw cookie dough or steak tartare without incident in the past, all it takes is one time that you willnews get sick and it can be potentially deadly, especially for someone with a compromised immune system,” says Collingwood.

 

-People Start to Heal The Moment They Are Heard-

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