fuel your body

spring risotto

2007-03-20T19:25:00.000-04:00

This risotto is a sign... a sign that spring is coming! The fresh taste of asparagus perfectly suits this easy-to-make-risotto. I guarantee that no more than 25 minutes are required! Thanks to the bell peppers and asparagus, one serving of this risotto provide 80% of the daily value recommended vitamin C, as well as plenty of vitamin A and folate. The light cream cheese makes the risotto so creamy, it's hard to believe it's actually healthy, but believe me, IT IS!!! ;)

Spring risotto
[6 servings]
.
1 tablespoon olive oil
1 onion, diced
6 garlic cloves, minced
1 1/2 cup arborio rice
4 cups broth
1 pound asparagus, cut into 1 1/2 inches pieces
1/2 red bell pepper, diced
1/2 yellow bell pepper, diced
1 1/2 cup mushrooms, sliced
4 oz light cream cheese
1/2 cup parmesan cheese, grated

Heat olive oil in a large skillet. Cook the onion until browned.
Add the garlic and rice and cook 1 minute.
Add the broth and cover. Simmer for 10 minutes.
Add the asparagus and bell peppers without stirring. Cover and simmer another 5 minutes.
Add the cream cheese and stir until the mixture is creamy.
Return to a simmer and continue cooking until the liquid has evaporated, about 5 more minutes.
Stir in the grated parmesan cheese.
Serve hot and garnish with additional grated parmesan cheese if desired.

Nutrition facts
[for 1 serving]
252 calories, 9 g fat, 4 g saturated,
36 g carbs, 3 g fibers, 9 g protein

mexican polenta scramble

2007-03-19T19:41:00.000-04:00

This is a very good recipe full of mexican flavors!!! Corn (polenta), tomatoes, beans, avocado and pepitas (sunflower seeds) are combined in this vegetarian dish to make your meal as healthy as tasty! Fibers, antioxidants, vitamin E, vitamin C, proteins... you got it all! ...enjoy!

Mexican polenta scramble
[6 servings]
.
1 tablespoon olive oil
1/2 red onion, chopped
1 red bell pepper, diced
2 cups cherry tomatoes, chopped
1 tablespoon chili powder
16 oz polenta, coarsly crumbled
2 cups black beans
1 avocado, diced
1/3 cup sunflower seeds , roasted
salsa, to taste

Heat the olive oil in a large skillet.
Add the red onion and cook 2 to 3 minutes.
Add the bell pepper and cook 2 minutes more.
Add the cherry tomatoes and heat 2 to 3 minutes.
Add the polenta and the black beans and heat until hot.
Garnish with the avocado and sunflower seeds and serve with salsa.

Nutrition facts

[for 1 serving]
426 calories, 13 g fat, 1.6 g saturated,
63 g carbs, 15 g fibers, 18 g protein

frittata with goat cheese and red bell peppers

2007-03-14T19:34:00.000-04:00

Frittatas definitely make a super quick and easy meal! The eggs provide proteins, the goat cheese adds calcium, and the red bell pepper supplies fibers as well as antioxidants! Complete the meal with a salad and a slice of whole-grain bread and you're all set!

Frittata with goat cheese and red bell peppers
[6 servings]
.
2 tablespoons olive oil
1 onion, chopped
4 garlic cloves, minced
1 red bell pepper, sliced
8 eggs, beaten
1 tablespoon dried basil
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup goat cheese, crumbled

Preheat broiler.
In a ovenproof skillet, heat the olive oil at medium-high intensity. Add the onion and cook until translucent.
Add the garlic and red bell pepper and cook 2 to 3 minutes.
In another bowl, combine the eggs, basil, salt, and pepper.
Pour the egg mixture over the vegetables and cook, lifting the edges of the frittata to allow the uncooked egg to flow underneath, until the bottom is lightly golden, about 2 to 3 minutes.
Add the goat cheese over the frittata.
Transfer the pan to the oven and broil until puffy and lightly golden on top, 2 to 3 minutes.
Let rest 2 minutes and serve hot or cold.

Nutrition facts
[for 1 serving]
238 calories, 17 g fat, 5 g saturated,
5 g carbs, 1 g fiber, 15 g protein

Mediterranean vegetarian burgers

2007-03-11T18:53:00.000-04:00

This vegetarian burger is perfect! Its Mediterranean flavors are highlightened by the kalamata olives ketchup. Moreover, unlike many other vegetarian burgers I've tried, this one is easy to shape and won't come apart. Finally, these burgers are low in fat, high in fiber and are even sources of calcium (25% daily value) and iron (20% daily value)!
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Mediterranean vegetarian burgers
[8 burgers]
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1 1/2 cup vegetable broth
1/2 up millet, rinsed
2 tablespoons olive oil, divided
1 large onion, chopped
4 garlic cloves, minced
3 cups spinach, chopped
1/2 cup feta cheese
4 sun-dried tomatoes, chopped
1 tablespoon dried basil
2/3 cup breadcrumbs
1/4 teaspoon freshly ground pepper
8 whole-wheat buns

In a medium saucepan, bring the vegetable broth to a boil. Add the millet and simmer about 20 minutes, until cooked. Let cool about 20 minutes.
In a large skillet, heat 1 tablespoon olive oil. Cook the onion until translucent. Add the garlic and spinach and cook 2 more minutes. Take off from the heat.
In a large bowl, mix the cooked millet with the spinach mixture and the feta, sun-dried tomatoes, basil, breadcrumbs, and pepper.
Shape into 8 patties.
In a large skillet, heat the remaining olive oil and cook the vegetarian patties until browned, about 4 to 5 minutes each side.
Serve with whole-wheat buns and olive ketchup!

Olive ketchup
1 cup
.
1 cup kalamata olives, pitted
2 tablespoons dried parsley
2 tablespoons onion, chopped
2 garlic cloves, minced
2 tablespoons olive oil
2 teaspoons balsamic vinegar
4 teaspoons tomato paste

Combine all the ingredients in a food processor.
Blend until smooth.
Transfer to a small bowl.

Nutrition facts
[for 1 burger]
270 calories, 8 g fat, 3 g saturated,
43 g carbs, 6 g fiber, 10 g protein
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Nutrition facts
[for 1 tablespoon olive ketchup]
46 calories, 4 g fat, 1 g saturated,
2 g carbs, 0 g fiber, 0 g protein

frozen mango mousse with raspberries

2007-03-11T18:26:00.000-04:00

This is a delicious refreshing dessert that you can keep in the freezer for whenever you need a healthy fruity treat. Besides being low in fat, the mango provides vitamin A and C as well as fiber. I hope I don't need to say anymore to get you trying it!

Frozen mango mousse with raspberries
10 servings
.
1 ripe mango, peeled and diced
3/4 cup milk, 1% m.f.
1 packet gelatin (or 2 teaspoons)
1/2 cup low-fat sour cream
1/3 cup sugar
1 teaspoon rum extract (facultative)
1 1/2 cup frozen raspberries

Put 1/4 cup milk in a small saucepan and sprinkle the gelatin over. Let stand 5 minutes. Heat at low-medium intensity until the gelatin dissolves (do not allow to boil). Remove from the heat and let cool.
In a blender, combine the mango, 1/2 cup milk, sour cream, sugar, and rum extract. Purée until smooth.
Add the gelatin mixture and blend again.
Pour in a muffin pan.
Divide the raspberries among the mango mousse.
Cover with plastic and chill at least 1 hour before serving.

Nutrition facts
[for 1 serving]
75 calories, 0.2 g fat, 0 g saturated,
17 g carbs, 2.5 g fiber, 1 g protein

vanilla yogurt with pistachios and pineapple chunks

2007-02-20T12:45:00.000-05:00

This is a simple yet tasty dessert that can be made in no more than 2 to 3 minutes! The sweetness of pineapple combines perfectly with the creamy vanilla yogurt and and the crunchy pistachios!
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Vanilla yogurt and pistachios
pineapple chunks
1 serving

1 cup pineapple chunks
1/4 cup vanilla yogurt (I used Activia 3.5% m.f.)
10 pistachios, choopped

Place the pineapple chunks on a plate.
Garnish with yogurt.
Sprinkle the pistachios.
Enjoy!

Nutrition facts
[for 1 serving]
180 calories, 6 g fat, 1.8 g saturated,
31 g carbs, 2.6 g fiber, 4.5 g protein

vegetarian chili

2007-02-17T14:37:00.000-05:00

This vegetarian chili is a favorite of my boyfriend and I cook big batches so I always have some ready in the freezer! Of course, I use my favorite bean, black bean, but I also use crumble tofu so I get a delicious healthy comforting meal!

.Vegetarian chili

12 servings
.
2 tablespoons olive oil
2 large onions, chopped
1 1/2 red bell pepper, diced
1 zucchini, diced
2 x 28 oz canned diced tomatoes
1 pound tofu, crumbled
6 cups cooked black beans
2 cups frozen corn kernels
2 tablespoons chili powder
salt and pepper to taste

In a large skillet, heat the olive oil.
Add the onions and cook until transparent.
Add the bell pepper and zucchini. Cook 3 to 5 minutes.
Add the tomatoes, tofu, black beans, corn, and seasonings.
Simmer at medium intensity about 30 minutes.
Serve with corn tortilla chips and garnish with a little cheese!

Nutrition facts
[for 1 serving]
269 calories, 5 g fat, 0.8 g saturated,
44 g carbs, 11 g fiber, 15 g protein

mini chocolate cheesecake for valentine's day

2007-02-14T18:48:00.000-05:00

Happy valentine's day! Whether you have a lover or not, chocolate is definitely a must for everyone today! That might sounds like an excuse, but chocolate has antioxidants, doesn't it?
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Mini chocolate cheesecake
[10 servings]

3/4 cup oat flakes
1/4 cup sugar
2 tablespoons cocoa
3 tablespoons non-hydrogenated margarine
.
8 oz light cream cheese
1/4 cup sugar
1/4 cup cocoa
1 egg
2/3 cup chocolate chips
.
1/4 cup light sour cream (5.5% m.f.)
1 1/2 teaspoon sugar
raspberries

In a food processor, grind the oat flakes. Add the sugar, cacao, and margarine and blend until coarse.
Press the crust in a muffin pan.
Melt 1/3 cup chocolate chips in the microwave oven for 60 seconds. Stir. Heat another 30 seconds if necessary, until melted.
In another bowl, cream the cream cheese. Add the egg, sugar, and cacao and blend until smooth.
Add the melted chocolate chips. Blend until smooth.
Add the other 1/3 cup chocolate chips and blend.
Pour the cream cheese mixture over the crust.
Bake in a preheated oven at 350°F for 15 minutes.
Take off from the oven and let cool.
In another bowl, mix the sour cream and the 1 1/2 teaspoon sugar.
Spread over the mini chocolate cheesecake.
Garnish with the raspberries and share with the people you love!

Nutrition facts
[for 1 serving]
258 calories, 14 g fat, 7 g saturated,
28 g cabs, 1.6 g fiber, 6 g protein

green tea tapioca

2007-02-12T15:47:00.000-05:00

Tapioca is one of my favorite dessert! Besides being delicious, tapioca is low in fat and calories while being loaded with calcium and protein. This dessert is definitely a winner! Here, I added a touch of matcha green tea, and it's sooo good!... if you love green tea! However, some people, like my boyfriend for example ;) , might think it has a hay taste...
Well, good! That makes more for me!!!

Green tea tapioca
6 servings
.
3 cups milk (1% m.f.)
1/4 cup sugar
1/4 tapioca pearl
1 egg, beaten
2 teaspoons matcha green tea

In a medium saucepan, combine all the ingredients and heat over medium intensity.
Stirring constantly, bring the mixture to a boil and let simmer 1 minute.
Take off from the heat and let cool.
Serve warm or cold.

Nutrition facts

[for 1 serving]
117 calories, 2 g fat, 1 g saturated,
20 g carbs, 0 g fiber, 5 g protein

vegetarian mexican tortillas

2007-02-11T18:38:00.000-05:00

This is another fast and easy recipe you can costumize according to the food you have on hand! Sour cream, avocado, black beans, salsa, red onion, yellow bell peppers and shredded mozarella served on a whole-wheat tortilla make a nutritious and satiating meal!

It seems that black bean is my favorite bean... I'm always using black beans!!! I like them because they are smaller and less starchy. Moreover, they are ranked #1 in the legume category for their antioxidant content! For you information, I think red kidney beans are second. Feel free to use any bean that please your own taste buds because legumes are so good for your health anyway! Low in fat, full of fibers and packed with proteins, beans are definitely the perfect substitute for meat.

Vegetarian mexican tortillas

1 serving

.1 10'' whole-wheat tortilla

1 tablespoon light sour cream (I used Liberty 5.5% m.f.)

2 tablespoons salsa

1/4 cup mashed avocado

1/3 cup black beans

bell peppers, sliced

red onion, sliced

lettuce, chopped

2/3 oz shredded part skim mozarella

Spread the sour cream, salsa, and mashed avocado (guacamole) on the whole-wheat tortilla.
Garnish with the balck beans and veggies.
Sprinkle with the shredded cheese.
Roll up and enjoy!

Nutrition facts

[for 1 serving]

414 calories, 17 g fat, 3.7 saturated,

54 g carbs, 13 g fibers, 15 g protein

vegetarian pizza

2007-02-10T17:17:00.000-05:00

Pizza is often considered as an unhealthy fast-food, but it doesn't have to be! When it's filled with veggies, and not loaded with processed meat and full-fat cheese, pizza can really be healthy! Sometimes I use whole-wheat tortilla for a quick pizza when I'm in a hurry, but when I have a little time, actually no more than 45 minutes are required, I do the real stuff: homemade whole-wheat pizza dough... mmmmm!

Whole-wheat pizza dough
for a 12" pizza
.
3/4 cup whole-wheat flour
3/4 cup all-purpose flour
2 1/4 teaspoons quick-rising yeast
1/2 teaspoon garlic salt (or regular salt)
1 teaspoon dried basil
1/4 teaspoon sugar
2/3 cup hot water (~120°F)
2 teaspoons olive oil

In a large bowl, combine the flours, yeast, salt, basil, and sugar. Mix well.
In another bowl, combine the hot water and olive oil.
Add to the flour mixture and blend with a wooden spoon. Use your hand if necessary and work the dough until the formation of a ball.
Cover with a damp towel and let rise for 20 to 30 minutes.
Roll the dough into a 12" inches wide circle.

Vegetarian pizza
8 slices
.
1 12" pizza dough
1 cup marinara sauce
4 garlic cloves, minced
1/2 red onion, sliced
1/2 cup mushrooms, sliced
1/2 orange bell pepper, sliced
1 cup shredded part skim mozzarella
1/4 cup feta cheese
1 teaspoon dried basil

Spread the marinara sauce on the pizza dough.
Place all the ingredients and garnish with the cheeses and basil.
Bake, preferably on a pizza stone, in a preheated oven at 425°F for about 15 minutes or until golden.

Nutrition facts
[for 1 slice]
203 calories, 7 g fat, 4 g saturated,
23 g carbs, 3 g fiber, 12 g protein

chocolate and peanut butter treats

2007-02-09T20:49:00.000-05:00

Mmmm! Doesn't it look good? I adapted this recipe by substituting the flour by whole-wheat flour and by cutting the amount of butter and sugar, but I promise you no-one could tell!!!
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Chocolate and peanut butter treats
28 treats
.
1 1/2 cup whole-wheat flour
1/2 cup unsweetened cocoa powder
1/2 teaspoon baking soda
1/3 cup butter
1/3 cup brown sugar
1/3 cup sugar
3/4 cup peanut butter
1 egg
2 tablespoons milk
3/4 cup powdered sugar

In a large bowl, mix the flour, cocoa, and baking soda.
In another bowl, blend the butter, brown sugar, sugar, 1/4 cup peanut butter, egg, and milk until smooth.
Add to the flour mixture and combine until homogeneous.
Shape the dough into 28 balls.
In another bowl, combine the remaining 1/2 cup peanut butter and the powdered sugar and mix until smooth.
Shape into 28 balls.
Halve a cocoa ball and place a peanut butter ball between. Flatten and place on a cookie sheet covered with parchment paper.
Bake in a preheated oven at 350°F for 8 minutes.

Nutrition facts
[for 1 treat]
120 calories, 6 g fat, 2.3 g saturated,
15 g carbs, 2 g fibers, 3 g protein

pita chips

2007-02-07T12:54:00.000-05:00

What a wonderful snack idea!!! Pita chips can be bought, but why don't make them yourself! It really is easy to do and believe me, you'll love to munch on them for snack, dipped in hummus, and you'll want to trade your bag of potato chips when renting movies! Here, I made plain pita chips, but you can easily customize them to your own taste! Garlic, salt, peper, herbs... you're the cook!
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Pita chips
1 serving

1 whole-wheat pita bread
olive oil (facultative)
salt, pepper, garlic powder, etc. (facultative)

Preheat oven to 375°F.
Halve the pita and cut it in triangles.
If desired, brush one side of the pita with olive oil and sprinkle with your favorite seasonings.
Place in a single layer on a baking sheet and bake about 10 minutes or until crispy and lightly golden.
Enjoy!!!

Nutrition facts
[plain pita chips from 1 pita bread]
120 calories, 0.5 g fat, 0 g saturated,
24 g carbs, 3 g fibers, 5 g protein

italian tomato pasta

2007-02-06T22:08:00.000-05:00

Another easy pasta recipe that is really a cinch to make! In less than 20 minutes, you have a delicious Italian meal. Okay... I agree... maybe using whole-wheat pasta and sneaking in zucchini and bell peppers is not traditionally done in Italy, but maybe they wouldn't even notice since it's really, really, really good!

Italian tomato pasta
4 to 6 servings
.
1 package (375 g) whole-wheat penne
2 tablespoons olive oil
28 oz canned whole Italian tomatoes (preferably Pastene)
4 garlic cloves, minced
1 bell pepper, sliced
1 zucchini, sliced
6 tablespoons parmesan, grated

Cook the penne until aldente.
In a large skillet, heat 1 tablespoon olive oil and cook the garlic until fragrant.
Add the canned tomatoes.
In another skillet, heat 1 tablespoon olive oil and cook the bell pepper and zucchini.
Drain the pasta and add to the tomato sauce with the vegetables.
Serve immediately and sprinkle with grated parmesan.

Nutrition facts
[for 1/6 recipe]
333 calories, 7 g fat, 1,7 g saturated,
59 g carbs, 9 g fibers, 14 g protein

peanut butter and flaxseed chewy bars

2007-02-05T19:54:00.000-05:00

These easy and yummy power bars make a perfect snack for busy people. Prepare them and wrap them individually so you can grab one when needed! I used puffed rice cereals made from whole rice grain to boost the fiber content, ground flaxseed to add omega-3, and peanut butter for its protein and good fat... and I'm sure that will please all the peanut butter fans out there!

Peanut butter and flaxseed chewy bars

8 servings

1 tablespoon non-hydrogenated margarine

1/3 cup peanut butter

2 cups marshmallows

1 cup low-fat granola cereals

1 cup puffed rice cereals

1/3 cup ground flaxseed

1/3 cup dried fruits (facultative)

Put the margarine, peanut butter, and marshmallows in a large saucepan and melt over medium intensity.
Wehn melted, turn off the heat and add the granola cereals, puffed rice cereals, ground flaxseed, and dried fruits if desired. Stir.
Spread the mixture in a 8 x 8 coated baking pan and press lightly.
Let cool and cut into 8 bars.

Nutrition facts

[for 1 bar (without dried fruits)]

205 calories, 8 g fat, 2 g saturated,

31 g carbs, 4 g fiber, 6 g protein

vegetarian spring rolls

2007-01-28T20:07:00.000-05:00

This is a taste of Asian cuisine without all the clogging-artery fat of deep-frying. I made a vegetarian mixture composed of cabbage, carrots, celery, green onions, and peanut-ginger marinated tofu. The result is just yummy, especially when dipped in plum sauce!

Vegetarian spring rolls

18 spring rolls

1 tablespoon canola oil

3 green onions, chopped

1 cup shredded cabbage

1 carrot, shredded

1 celery rib, chopped

1/2 pound marinated tofu, crumbled

2 tablespoon soy sauce

1 teaspoon sugar

6 phyllo sheets

In a wok, heat the oil and cook the green onions, cabbage, carrot, and celery for 5 minutes.
In another bowl, mix the soy sauce with the sugar until disolved.
Add to the cooked veggies.
Add the tofu and mix well.
On a work surface, place 1 phyllo sheet. Cut crosswise into 3 strips. Place about 2 tablespoons of the filling at the short end of the strip. Roll up the strip and filling once. Fold the left and right sides of the pyllo over the filling and continue rolling to the end.
Place the roll, seam side dowon, on a baking sheet.
Repeat with the reamining filling.
Bake for 15 minutes at 375F, until golden.
Serve with plum sauce.

Nutrition facts

[for 1 spring roll]

55 calories, 0.7 g fat, 0.1 g saturated,

8 g carbs, 0.7 g fiber, 4 g protein

salmon with spinach and mustard seeds, served with roasted portobello caps and cauliflower and potato purée

2007-01-25T19:46:00.000-05:00

Here's a delicious healthy meal ready in less than 30 minutes if you bake the salmon and the portobello caps at the same time! Proteins, omega-3 fatty acids, protective phytochemicals, and satisfying fibers are all combined in this appetizing plate.
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The salmon is topped with a mixture of spinach and mustard seeds, while the portobello caps are topped with a little tasting parmesan. As you know, mashed potatoes are surely defined as a comforting side dish, but rarely as a very healthy choice... But, I've managed to make them healthier by mixing equal amount of cauliflower and unpeeled potatoes to boost their antioxidant and fiber content!
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Give it a try and you won't regret it! Mmmmm!

Salmon with spinach and mustard seeds
2 servings

2-150 g (5oz) salmon fillet
4 cups baby spinach
1 tablespoon mustard seeds
salt and pepper to taste

In a large skillet, cook the washed spinach.
Drain well and chopped finely.
Add the mustard seeds, salt and pepper.
Spread on the salmon.
Cook in a preheated oven at 450F for about 15 minutes.

Roasted portobello caps

2 servings

2 portobello mushrooms
2 tablespoons breadcrumbs
1 tablespoon shredded parmesan
1 teaspoon olive oil
salt and pepper

Remove the stems of the portobello mushrooms.
Roast the portobello in a preheated oven at 450F for 20 minutes.
In a small bowl, combine the breadcrumbs, parmesan, olive oil, and salt and pepper.
Sprinkle on the portobello caps.
Cook 5 more minutes.

Cauliflower and potato purée
2 servings

1 medium potato, washed, but unpeeled
1 cups cauliflower florets
1 tablespoon butter
milk, to taste

In a medium saucepan, cook the potato and cauliflower.
Drain.
Mash and add the butter and milk until the consistency is creamy.

mexican salad

2007-01-24T16:08:00.000-05:00

This is a taste of summer in the middle of the winter! This Mexican salad combines healthy food that provide a large range of protective antioxidants such as bell peppers, black beans, salsa, olive oil, and corn. I realise I've been posting a lot of recipes using beans recently, but I hope it will get you inspired to try some of them, because beans are a wonderful food and they provide so many benefits!

.Mexican salad

6 servings
.
1 ½ cooked brown rice, cooled
3 green onions
2 cups black beans, cooked
2 cups corn
1 red bell pepper, diced
1 yellow bell pepper, diced
1/3 cup olive oil
3/4 cup salsa
1 tablespoon fresh lime juice
tabasco, to taste
salt and pepper, to taste
1/2 cup shredded cheese

In a large bowl, combine the brown rice, green onions, black beans, corn, and bell peppers.
In a small bowl, mix the olive oil, salsa, lime juice, tabasco, and salt and pepper until homogeneous.
Add the dressing to the the salad.
Serve cold and garnish with shredded cheese.

Nutrition facts
[for 1 serving]
371 calories, 15 g fat, 1 g saturated,
40 g carbs, 7 g fiber, 19 g protein

broccoli and parmesan soup with biscuits

2007-01-22T14:51:00.000-05:00

Here is a nice heartwarming meal to have during the cold winter. The broccoli and parmesan soup provides antioxidants and fibers from the broccoli and the biscuits contains carbohydrates for energy. Combine with a little cube of cheese to complete the meal with proteins.

Broccoli and parmesan soup

6 servings

1 tablespoon olive oil

1 onion, chopped

1 leek, chopped

3 potatoes, peeled and diced

4 cups broccoli florets

4 cups vegetable or chicken broth

3 tablespoons freshly grated parmesan

1/2 cup evaporated fat-free milk

salt and pepper

Heat the olive oil and cook the onion and leek until tender.
Add the potatoes, broccoli florets, and broth. Bring to a boil and simmer about 10 to 15 minutes or until the vegetables are tender.
Remove from the heat and allow the soup to cool slightly.
Transfer the soup in a food a processor and purée until smooth and creamy.
Return to the pot and heat at medium intensity until hot.
Turn off the heat. Add the parmesan and evaporated milk. Season to taste and serve!

Nutrition facts
[for 1 serving]
147 calories, 4.2 g fat, 1.7 g saturated,
22 g carbs, 2.5 g fiber, 8 g protein

Fresh light biscuits
16 biscuits

1 1/2 teaspoons dry yeast
2 tablespoons warm water
2 cups all-purpose flour
1/2 cup whole-wheat flour
2 tablespoons sugar
1 tablespoon baking powder
3/4 teaspoon salt
1/2 teaspoon baking soda
1/4 cup chilled light butter, diced
1 1/4 cups buttermilk

Preaheat oven to 400F.
In a small bowl, combine the yeast and warm water. Stir gently and set aside.
In a large bowl, combine the flours, sugar, baking powder, salt, and baking soda.
Add the butter and cut it into the flour with a pastry cutter or a fork.
Add the buttermilk and yeast and mix gently.
Knead lightly for 1 minute.
Roll evenly and stamp out biscuits with a glass.
Place the biscuits on a baking sheet, leaving 1" between them.
Bake for about 15 minutes or until puffed and lightly browned.

Nutrition facts
[for 1 biscuit]
91 calories, 1.5 g fat, 0.5 g saturated,
16 g carbs, 1 g fiber, 3 g protein

blueberry frozen yogurt tartlet

2007-01-21T15:26:00.000-05:00

What a nice treat you can enjoy guilt-free! These low-fat tartlets are loaded with calcium and protective antioxidants from blueberries. Prepare them ahead of time and keep them ready in your freezer for whenever you need to satisfy your sweet tooth.

Blueberry frozen yogurt tartlet
18 tartlets .

graham crust
2 cups berry yogurt
1 cups frozen blueberries

2/3 cup nonfat powdered milk

1/4 cup maple syrup

2 cups fat-free frozen nondairy whipped topping

(i.e. light cool whip), thawed

Prepare the graham crust accordingly to the package instructions. Press in a muffin pan.
In a food processor, blend the yogurt, 1 cup blueberry, powdered milk, and maple syrup il smooth.
Transfer to a bowl. Add the remaining bluberries and the nondairy whipped topping. Mix gently.
Pour in the muffin pan. Garnish with additional blueberries if desired.
Feeze at least 4 hours.
Let stand at room temperature for 5 to 10 minutes before serving.

Nutrition facts
[for 1 tartlet]
100 calories, 1.4 g fat
18 g carbs, 3 g protein

hummus with roasted red pepper and garlic

2007-01-20T13:36:00.000-05:00

Hummus is actually made of puréed chickpeas (or garbanzo beans). To boost the flavor, roasted red pepper, roasted garlic, and sun-dried tomatoes are added to the mix. The result is a delicious hummus that can be spreaded on crackers to accompany a soup or for a simple snack. Try it as a dipping for your veggies too!

Hummus with roasted red pepper and garlic

Yield about 2 cups

1 head garlic

1 teaspoon olive oil

1/2 cup roasted red peppers (in a jar)

15 oz chickpeas, rinsed

3 tablespoons water

2 tablespoons sun-dried tomatoes, chopped

2 tablespoons tahini

Preheat oven to 375F. Cut off the top of the head of garlic. Put in a small baking dish and sprinkle with the olive oil. Cover tightly with foil and bake for about 20 minutes. Remove the foil and roast 5 minutes more. Remove from the oven.
Remove the garlic cloves and add to a food processor. Add the roasted red pepper, chickpeas, water, sun-dried tomatoes, and tahini.
Purée until smooth.

Nutrition facts

[for 1/4 cup]

153 calories, 5 g fat,

21 g carbs, 5 g fiber, 6 g protein

tex-mex skillet

2007-01-18T19:08:00.000-05:00

If you enjoy mexican flavors, try this vegetarian meal loaded with tex-mex flavors! It's a good way to be introduced to beans. I used red kidney beans, but black beans would have been great too! Use the veggies you have on hand and adjust the heat by adding more or less chili powder.

.Tex-mex skillet

6 servings

1 tablespoon canola oil

2 onions, chopped

1 zucchini, chopped

1 bell pepper, chopped

1 cup instant white rice

½ cup water

1 tablespoon chili powder

28 oz canned diced tomatoes

15 oz canned red kidney beans, rinsed

2 ½ cups frozen corn kernels

1 cup shredded cheese

In a large skillet, heat the oil. Cook the onions until transparent.
Add the zucchini and bell pepper and cook for a few minutes.
Add the rice, water, chili powder, diced tomatoes, beans, and corn.
Heat over medium-high intensity and bring to a boil. Reduce the heat and simmer a few minutes until the rice is tender.
Serve and garnish with shredded cheese.

Nutrition facts

[for 1 serving]

433 calories, 10 g fat, 4 g saturated

69 g carbs, 10 g fiber, 21 g protein

vegetables with cheesy béchamel

2007-01-17T19:53:00.000-05:00

This is an excellent light meal my mommy used to make once in a while! Therefore, these vegetables with cheesy béchamel are definitely a comfort food for me. Luckily, it's a cinch to make and all these veggies provide plenty of vitamins, minerals, antioxidants, and fibers. Moreover, the cheesy béchamel contain protein and 50% of your daily calcium needs. If you like, have a slice of fresh whole-grain bread... or 2!

Vegetables with cheesy béchamel
2 servings
.
2 tablespoons butter
2 tablespoons all-purpose flour
1 cup low fat milk
1 cup grated part-skim mozzarella
1/2 teaspoon salt
1 teaspoon mustard powder
1 teaspoon dried basil
1 cup cauliflower, chopped
1 cup broccoli, chopped
1 cup carrot, chopped

In a small saucepan, melt the butter.
Add the flour and whisk. Cook for 1 minute.
Add the milk, gradually, whisking constantly. Add the salt, mustard powder, and basil.
Heat at medium intensity until the mixture gets to a boil and becomes thicker.
Take off from the heat. Add the cheese and mix well.
Meanwhile, cook the vegetables.
When everything is ready, serve the cheesy béchamel over the vegetables and bon appétit!

Nutrition facts
for 1 serving
370 calories, 20 g fat, 11 g saturated,
31 g carbs, 9 g fiber, 20 g protein

n.b. okay, it's a little high in fat,
but all the veggies will make up for it! :p

tofu with coconut and peach salsa

2007-01-16T19:45:00.000-05:00

You said tofu? This simple word can make many people shiver... But, it shouldn't be this way! Soy, which tofu is made from, has so much to offer. Besides containing omega-3 fatty acids and isoflavones, tofu provides all the proteins you need to enjoy a meatless meal. Moreover, by having tofu instead of meat, you get far less arteries-clogging saturated fat.

Even if tofu is quite flavorless on its own, it can taste really good depending on the food you cook it with! Try this fruity recipe to sneak tofu into your menu.

Tofu with coconut and peach salsa

4 servings.

...

2 tablespoons canola oil

1 pound firm tofu

1/3 cup unsweetened grated coconut

2 tablespoons all-purpose flour

3 fresh or canned peaches, diced

1 teaspoon dried lemongrass

1 teaspoon dried basil

1 tablespoon rice vinegar

1 tablespoon brown sugar

Preheat oven to 350F.
Mix the coconut and flour.
Cut the tofu block into 8 "steaks".
Press the tofu "steaks" into the coconut mixture on each side.
Heat 1 tablespoon of the canola oil over medium-high heat in a skillet. Add half of the tofu "steaks" and cook until brown on each side. Put the grilled tofu "steaks" in the oven and repeat with the remaining tofu.
To prepare the salsa, mix the peaches, lemongrass, basil, rice vinegar, and brown sugar in a small bowl.
Serve the over the tofu.

* Make it a meal by serving it with basmati rice and sautéed vegetables!

Nutrition facts
[for 1 serving]
251 calories, 16 g fat, 4 g saturated,
19 g carbs, 3 g fiber, 11 g protein

tapioca parfaits

2007-01-15T16:26:00.000-05:00

At first sight, tapioca is surely not the most appealing dessert of all! However, presented with pieces of fruit such as slices of strawberries and mango, it can become a real treat. You can also layer pieces of fruit and tapioca in a transparent glass to give it a sophisticated look.

Tapioca parfaits
6 servings
.
1/4 cup quick-cooking tapioca
2 cups milk (1-2% m.f.)
1/2 cup maple syrup
1 egg, beaten
1 teaspoon vanilla extract

In a medium saucepan, whisk the tapioca, milk, maple syrup, and egg.
Cook over medium heat, stirring constantly, until the mixture begins to boil. Remove from the heat, add vanilla and transfer to another bowl.
Cover and refrigerate at least 2 hours.
Serve with pieces of fruit.

Nutrition facts
[for 1 serving of tapioca without fruit]

134 calories, 4,2 g fat, 0,7 saturated,
22 g carbs, 0 g fiber, 2 g protein

mango, black bean and roasted corn salad

2007-01-14T14:19:00.000-05:00

Here's a delicious salad to enjoy as a side dish or as a topping for chicken or fish. The black beans provides numerous phytochemicals as well as fibers and proteins, while the mango brings sweetness which contrasts perfectly well with the flavor of roasted corn. It's a very good way to give beans a try!

Mango, black beans, and roasted corn salad

4 servings

1 tablespoon canola oil

1 cup corn kernels

1 mango, diced

1 cup black beans

1/4 cup red onion, diced

1 ½ tablespoons lime juice

1 teaspoon fresh coriander (cilantro)

Heat oil in a skillet and roast the corn several minutes, until fragrant and lightly brown.
Transfer to another bowl.
Add all the other ingredients.
Mix lightly and serve!

Nutrition facts for 1 serving
125 calories, 2 g fat, 0 g saturated,

26 g carbs, 4 g fibers, 4 g protein

barley-mushroom soup

2007-01-13T15:57:00.000-05:00

A soup in the middle of a canadian winter is so heartwarming. The recomforting barley suits perfectly the taste of hearty shiitake mushrooms. Moreover, this tasty low-fat soup is deliciously healthy with the viscous fibers of barley and the vitamins and minerals of shiitake.

Barley-mushroom soup

8 servings

1 tablespoon oil (olive or canola)

2 onions, chopped

4 garlic cloves, minced

4 cups shiitake mushrooms

2 cups button mushrooms (regular white mushrooms)

1 1/2 tablespoons all-purpose flour

6 cups vegetable broth

2/3 cup barley

1/2 teaspoon salt

1/2 teaspoon pepper

1/2 cup sour cream

Heat oil at medium intensity and cook the onions and garlic until softened.
Increase the heat at medium-high intensity and add the mushrooms. Cook until the liquid evaporates.
Reduce the heat to medium and sprinkle the flour over the mushrooms. Cook, mixing constantly, for 1 minute.
Add the broth. Reduce the heat and simmer for about 20 minutes.
Season with salt and ppper. Add sour cream and mix well.
Serve!

Nutrition facts for 1 serving:

165 calories, 4 g fat, 1 g saturated,

28 g carbs, 4 g fiber, 8 g protein

banana-chocolate cake

2007-01-12T21:11:00.000-05:00

The smell of a cake baking in the oven is so comforting! Here is one of my personal favorite: banana-chocolate cake. What's even better? Well, you can have it, guilt-free! In this recipe, I substituted all of the oil for unsweetened applesauce, and as you can see, I got a delicious result!

I use unsweetened applesauce to substitute the fat in almost all my baked goods recipes, especially muffins and cakes. This allow to lower the fat content while keeping a moist and chewy texture. Try the recipe below and you'll see for yourself! It's a piece of cake to make! (sorry, I just HAD to use this expression! lol ;)

Banana-chocolate cake

12 servings

.
1 cup smashed bananas

2 eggs

1/2 cup unsweetened applesauce

1 teaspoon vanilla extract

2/3 cup sugar

1 cup all-purpose flour

1 cup whole-wheat flour

1 1/2 teaspoon baking soda

1 1/2 teaspoon baking powder

2/3 cup chocolate chips

Preheat the oven to 350F.
Mix the bananas, eggs, applesauce, vanilla, and sugar in a bowl.
In another bowl, combine the flours, baking soda, baking powder, and chocolate chips.
Add the banana mixture to the dry ingredients and blend until moisten.
Pour in a cake pan.
Bake for 50 minutes or until a wooden toothpick inserted in the center comes out clean.

Nutritional facts for 1 serving

(1/12 recipe)

175 calories, 4 g fat, 2 g saturated,

34 g carbs, 2.2 g fibers, 3.4 g protein

Compared to the original recipe, which used 1/2 cup oil

instead of the same quantity of unsweetened applesauce,

you save 75 calories and 8 g fat!!!

Enjoy! Mmmm!

tomato pasta with brocoli

2007-01-11T21:42:00.000-05:00

Pasta is one of the easiest and fastest meal to cook! Luckily, making it healthy is also a cinch! Try one or more of the followings to improve the nutritional profile of your favorite pasta:

try whole-wheat pasta
add veggies
sneak in garlic to boost the flavor
choose low-fat cheese like part-skim mozzarella
use only a small amount of tastier cheese like parmesan
prefer tomato-based sauce to cream-based sauce

Garlicky vegetarian pasta

4 servings

.4 cups whole-wheat dry pasta

1 tablespoon olive oil

1/2 cup sun-dried tomatoes

12 garlic cloves

4 cups brocoli chopped

2 cups tomato sauce

1/4 cup fresh basil

1/2 cup part-skim mozzarella

1/4 cup parmesan

Cook the pasta.
Hydrate the sun-dried tomatoes with boiling water at leat 15 minutes. Drain and chop.
In a large saucepan, heat the olive oil and cook the sun-dried tomatoes, garlic, and brocoli. Add the tomato sauce and heat until hot. Add the basil and add the drained cooked pasta. Blend well.
Serve with cheese.

Nutrition facts for 1 serving : 450 cal, 11 g fat, 3 g saturated, 82 g carbs, 5 g fibers, 19 g protein

seafood

2007-01-10T20:22:00.000-05:00

Seafood is always a nutritous winner! Salmon is loaded with heart-protecting omega-3 while shrimps are deliciously low in fat. Served with sautéed vegetables such as red bell peppers and broccoli wich are packed with plentiful of good-for-you phytochemicals and antioxydants as well as with oven-fried potatoes, this meal definitely is both yummy and healthy!

Oven-fried potatoes are really good and contains less fat! Try it, it really is easy! Wash your potatoes thoroughly, because it's better to keep the skin of the potatoes since it's full of fibers, iron and other nutrients. Cut your potatoes and mix evenly with olive or canola oil and a pinch of salt. Place on a baking sheet and bake in a preheated oven at 425F for 30 to 45 minutes or until tender and crispy. Believe me, it's good!

fresh veggies

2006-08-28T10:37:00.000-04:00

If you're not a big fan of veggies, this is surely the best time of the year to give them a try. Freshly picked local veggies bursts in flavor and abounds in good-for-your-health elements, such as fibers, vitamins, minerals, and numerous antioxydants. Try them raw with a little dip if you like, or enjoy them slightly cooked as a side dish. Don't overcook them, because the texture, the taste as well as the nutritional value will be decreased.

Nutrition facts : don't even bother to know their calorie content, it is so low that you can eat as much as you want! FULL of fibers, vitamins, minerals, and antioxydants!!!

cherries

2006-08-17T21:49:00.000-04:00

God! Cherries are such a wonderful fruit! And believe me I know a lot about cherries because I've been a cherry picker during summer 2002 in the beautiful Okanagan Valley, located in the province of British Columbia, Canada. Since then, I'm a little more picky when I buy some at the grocery store, and I've never tasted as good cherries as I did that summer... Still, I need my cherry fix a couple of time a year, and it's a great thing because cherries abounds in multiple phytochemicals compounds and antioxydants that may prevent aging and related diseases.

Nutrition facts for 10 cherries : 49 calories, 0.7 g fat, 11.3 g carbohydrate, 1 g fiber, 0.8 g protein. My comment : Cherries are delicious as a snack or dessert. I know there's also great recipes in which cherries can be used, but they never last long enough to be cooked!!!

milk

2006-07-09T17:05:00.000-04:00

Milk is the first thing we ever eat in our life. But it's a good food to keep in your diet as you grow up and even as a grownup!!! It can be a really refreshing drink to finish a meal, it also perfectly suits breakfast cereal, and is a must to add in the blender with plenty of fruits to get a heatlhy smoothie... and the best combination of all is a cold glass of water following a piece of chocolate cake! Besides being the better source of bioavailable calcium, it also provides a lot of other vitamins and minerals such as vitamin D that is added to milk in Canada and USA. However, partially skim milk (1% or 2%) should be prioritized to lower the fat content of your diet. It is also important to note that fortified soy milk provides about the same benefit as milk, making it a very sound choice alike.

Nutrition facts for 1 cup 1% milkfat milk: 102 calories, 2 g fat, 2 g saturated fat, 12 g carbohydrate, 8 g protein, 10% vitamin A, 29% calcium.

cherry tomatoes

2006-06-29T18:19:00.000-04:00

Bite-sized tomatoes?! That's it. One bite, one tomato, but I bet you won't stop to only one! Tomatoes are well known for their powerful antioxidant, named lycopene, responsible for this deep red appealing colour. It has been shown to be very helpful in prevention and even treatment of prostate cancer. But for all the women out there, you should know that lycopene can do more than that! As an antioxidant, it is potentially beneficial for all kind of diseases, including cardiovascular diseases and various cancers.

Nutrition facts for 1 cup: 31 calories, 0 g fat, 7 g carbohydrate, 2 g fibers, 1 g protein, 19% vitamin A, 65% vitamin C.

Here's a little starter that is definitely a hit. These skewers are easy to make ahead, and actually they're even better that way because it allows the flavor of the pesto to deeply penetrate into the tomatoes and cheese. Moreover, they really are a pinch to prepare, it is perfect to serve to your guests, and it's deliciously healthy....! Mmmmm!

Cherry tomato and bocconcini skewers

Nutrition facts for 1 skewer (3 half cherry tomato, 1 cocktail-size bocconcini, and 1 tsp basil pesto): 66 calories, 3.5 g fat, 1.7 g saturated, 5.3 g carbohydrate, 0.3 g fibers, 3.6 g protein.

Mmmmm! STRaWBeRRieS!!!

2006-06-27T20:31:00.000-04:00

This is my favorite time of the year - strawberries' season!!! What's better than freshly picked strawberries? I've always loved them! Even though I buy them quite regularly during the winter (god bless California for growing them all year long!!!), there's nothing like locally grown strawberries, perfectly ripe and sweet!

In addition to be a very good source of vitamin C, this fruit is also loaded with health-protective phytonutrients such as phenolics and ellagic compounds as well as flavonoids which all have powerful antioxidant properties. Mmmm!

Nutrition facts for ½ cup of strawberries: 28 calories, 0.3 g fat, 6.7 g carbohydrate, 2.0 g fibers, 0.6 g protein. My comment: Strawberries are a fabulous healthy treat everybody should enjoy. It's low in calories, high in fibers and antioxidants, and therefore constitute a wonderful dessert or snack. It can also be added to salad, layered in a yogurt parfait or in a shortcake, mixed in a fruit salad or in your breakfast cereal, simply dipped in yogurt or even a little whipped cream, and my favorite above all, dipped in dark chocolate...! Delicious!

Above: a beautiful fruit salad including diced watermelon, blueberries and slices of strawberries.

silken tofu

2006-06-22T07:55:00.000-04:00

Do you shudder at the thought of eating tofu? Well, you shouldn’t! This uninspiring white block made of soy is a true chameleon because it just absorbs the flavor of the ingredients you cook it with. Moreover, even if there have been a lot of controversies about the real benefits of isoflavones and soy proteins, there's one thing that remain sure: it is not harmful! Indeed, even if we'd learn that tofu's protective benefits only come from its low saturated fat and cholesterol content compared to meat, which it can easily substitute, it would still be a marvelous food to include in one's diet.Therefore, if you have a sweet tooth, why not begin by a tofu-based chocolate dessert…? You can actually buy one of these at the grocery store, but it’s so easy to do that it'd be a shame no to do it yourself!

Soy-chocolate pudding

First, you’ll need 1 silken tofu block.
Then, puree it in a blender.
Add about ¼ cup sugar and ¼ cup unsweetened cocoa powder.
Mix until the texture is smooth.
Refrigerate and serve cold (makes 4 sevings).

Nutrition facts for ¼ recipe (about ½ cup): 113 calories, 3 g fat, 0.8 g saturated, 0.7 g monounsaturated fat, 1.3 polyunsaturated fat, 17.6 g carbohydrate, 1.9 g fiber, 6.9 g protein, 1.6 mg iron, 34 mg calcium. My comment: What a nice delicious little treat! It’s packed with protein and nobody could guess there’s tofu in it. If you want to boost the calcium content, you can add 2 tbsp per serving, and you’ll benefit from about 100 mg extra calcium, 3 g protein as well as vitamin D for only 31 calories!

black beans

2006-06-20T17:38:00.000-04:00

Legumes constitute such a beautiful hidden treasure waiting to be discovered! Black beans are among my favorites and suits perfectly every mexican dish. It can be added in salads, fajitas, chilis... everything! If it's new to you, try to substitute half or all of the ground meat of your favorite mexican recipe for any kind of beans. Whether you cook them yourself (which could take about 2 hours plus an overnight soaking) or whether you choose the canned version, you will benefit from an abundance of nutrients. Beans and legumes can replace meat with their high protein and iron content. However, by contrast to meat, beans and legumes are practically fat-free and they don't contain saturated fat neither cholesterol. But the biggest advantage of integrating this vegetarian protein to our diet is that it is plentiful in fibers, phytochemicals, and antioxidants... things that are definitely lacking in the actual North American diet!

Here's a look at my lunch. A mix of salsa, black bean, avocado, and shredded cheese wrapped up in a whole-wheat tortilla... yummy!!!

Nutrition facts for 1 wrap (8-inch whole-wheat tortilla, 1/3 cup black beans, 1/5 avocado, 1/2 cup salsa, and 1 oz mozzarella part-skim milk): 339 calories, 13.0 g fat, 4.3 g saturated fat, 41.3 g carbohydrates, 11.2 g fibers, 16.6 g proteins, 329 mg calcium, 4 mg iron. My comment: This makes a really delicious, fast and easy, vegetarian nutritious meal! Customize the recipe as you wish to fit your own tastes.

Another good idea to use those beans once the can is opened is to throw them on your pizza dough with grilled corn, red onions slices, and cheese... Scrumptious! Finally, if you still didn't manage to use all the black beans in your can, don't forget that any leftovers can easily be frozen until you need it... and hopefully, this time will come soon!
Nutrition facts for 1/8 pizza (12 oz whole-wheat dough, 1 cup salsa, 1 cup black beans, 1 cup grilled corn kernels, and 8 oz mozzarella part-skim milk): 221 calories, 6.4 g fat, 3.2 g saturated fat, 35.2 g carbohydrates, 5 g fibers, 12.9 g proteins, 243 mg calcium, 1.12 mg iron. My comment: 2 slices make a healthy, balanced, and filling meal... believe me, i've tried it!

Last thing... Lots of people are afraid to eat beans and legumes because of their well-known unpleasant side effects. To avoid bad smell, it's a great idea to rince them thoroughly and to begin by small quantities and gradually increase the serving size and the frequency to allow your bowels to adapt. In brief, the best solution is to have beans regularly on your menu...!

PB&J sandwich

2006-06-14T16:55:00.000-04:00

Is this picture bringing back memories from your childhood? In my opinion, a peanut butter and jelly sandwich with slices of banana will definitely always have a place in my top 5 comfort food! However, my recipe has changed a little along the years. I now used whole grain bread to boost the fiber content. Also, I use natural peanut butter (PB). I confess that the first time I tasted it, I didn't like it much, but now I would never switch back to regular PB. After trying it a couple of times, I realized that natural PB is the one that really tastes like peanut. Actually, peanut is the one and only ingredient used to make it, unlike regular PB that also contains oil (often hydrogenated and loaded with trans fat as a result), sugar, and salt.... Why try to hide the delicious real taste of peanut under all these additives? If you feel like giving a try to natural PB, start with that beloved PB&J sandwich. Warning: you could soon become addicted to it...!

Nutrition Facts for 1 sandwich (2 slices WW bread, 2 tbsp natural PB, ½ banana, and ½ tbsp strawberry jam): 428 kcal, 18.5 g fat (3.1 g saturated fat), 52.2 g carbs, 7.5 g fibers, 14.1 g protein, 2.4 mg iron. My comment: This is perfect for breakfast or as lunch, or make half a sandwich for a satiating snack. Don't be afraid of the high fat content, since most of the fat is monounsaturated good-for-you fat from peanut butter. Moreover, it contains enough fiber and protein to fill you up for a couple of hours.

salmon and omega-3

2006-06-12T12:59:00.000-04:00

What an inspiring and healthy meal! A salmon fillet served over basmati rice with a side of mixed vegetables. Salmon is among the best sources of hearty polyunsaturated fatty acids known as omega-3, and it shares this feature with other fatty fish such as mackerel, lake trout, herring, sardines, and albacore tuna. Shrimp also contains this beneficial fat, but since its fat content is so low, it is not counted among the best sources. The omega-3 in fish [eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)] are the most powerful, and can provide protection against cardiovascular disases and could as well benefit any disease involving inflammation (e.g. arthritis, psoriasis, Crohn disease, etc.). Therefore, your best bet to set your sights on lifetime health is to make the commitment of having your 2-3 servings of fish weekly, as recommended by the acknowledged American Heart Association.

pancakes

2006-06-11T21:41:00.000-04:00

Mmmm.... pancakes! This sounds like a pretty good reason to get up! Why not take advantage of the opportunity to fill your pancake recipe with whole grains (e.g. subsituting half or all the all-purpose flour with whole-wheat or any other whole flour, adding flaxseed, oat, etc.) and submerge it with fresh fruits and a little mapple syrup! Scrumptiously healthy! However, some people, like my boyfriend, prefer to have their fruit inside the pancake to allow the flavor of the fruit, hereby blueberries, to burst and then melt in the mouth. Therefore, I'll have classic pancakes with fruits on top on Saturday and blueberry pancakes sprinkled with mapple syrup on Sunday... sounds like cloud 9 to me!!!

sushis

2006-06-10T10:09:00.000-04:00

I first tasted sushis last winter. I never dared to try it since I just don't like raw and smoked fish. But, then I discovered that not all sushis were made that way! I decided to give it a try, starting with vegetarian sushis made mostly of vegetables and fruits, and I also tried shrimp and omelette sushis, which were all a real pleasure for my taste buds. My passion for sushis was born!

Fortunately, a friend of mine knew the techniques to make these delicious bites, and I then started to make my own sushis with my favorite fresh ingredients. Among my favorite ingredients are spinach, carrot, avocado, cucumber, asparagus, mangoe, red pepper, and shrimp. There are as many possibilities and combinations as there are cooks! Since the appearance of sushi is just as important as how it taste, take delight in your meal made of these inspiring pictures... but be careful not ending up licking your screen!

2006-06-10T09:58:00.000-04:00

oat - a wonderful grain

2006-06-08T09:14:00.000-04:00

What's better than a bowl of oatmeal? This hearty grain is an excellent confort food! I especially like to enjoy it on its own: a big bowl of large oat flakes with a little milk and brown sugar... Mmmmm! Furthermore, this special whole grain has a special type of fiber, known as viscous fibers, that has been proven to benefit heart health, as well as diabetes, cancers, and obesity. These benefits would be attributable to beta-glucane (the predominant viscous fiber in oat) that could help lower blood cholesterol concentrations in addition to blood glucose concentrations. Moreover, whole grains abound in multiple antioxydants, and these compounds further improve health and definitely play a key role in disease prevention. Fortunately, its versatility makes it easy to use it in numerous recipes; use your imagination and creativity!

bruschettas

2006-06-07T22:16:00.000-04:00

It couldn't be any easier! Dried bread topped with a mix of tomato, olive oil, basil, salt, and pepper, garnished with a little cheese, hereby mozzarella... Mmm!

kiwi

2006-06-05T20:16:00.000-04:00

I can remember the first time I saw that unappealing fruit with the fuzzy peel... I probably was around 7-8 years old and it didn't attract me a lot... especially that my mother obliged me to eat the whole fruit... Yes, you read right, she used to make me eat the hairy peel... burk!

But, since we learned to dig the delectable flesh with a spoon, it's one of my favorite fruit! I love the sunny design that is secretly hidden inside! What's more? Kiwi is an really good source of vitamin C and K, and abounds in various antioxydants that can fight diseases, such as cancer. Also, the potassium content of 1 kiwi is the same as 1/2 - 1 banana, which is considered to be one of the best potassium sources... What's so interesting about potassium? Well, besides many other important roles in the human body, it is proven that it can contribute to lower blood pressure. Moreover, a recent research conducted by the University of Oslo in Norway showed that kiwi consumption (2-3 a day) would have similar benefits as aspirin by thining the blood! So dig in, because kiwis might have other good-for-your-health secrets that you could begin to benefit right away!

mangoe

2006-06-04T19:47:00.000-04:00

Mangoes are an exotic fruit now available all-year long everywhere in North America. It invaded the market a couple of years ago, and I first bought one when I was 17. I guess I felt adventurous, so I decided to try one even though I had no idea how to eat it! Anyway, they soon became part of my weekly grocery list, and here's how I enjoy them the most:

Slice the mango so that the knife just passes over the flat surface of the stone. Then turn it over and cut across the other flat surface. With each big slice that has been removed, cut hatch marks through the flesh just down to the skin. Then, hold the slice flesh-side-up, press the thumb on the skin side underneath as if turning the piece inside out. Many bite-sized pieces of flesh will pop up and can be cut out to put into a fruit salad or other preparation. This technique is sometimes called the hedgehog method because of the appearance of the prepared fruit. An alternative to the hedgehog method is to use a spoon to scoop out pieces of the fruit from the exposed "cheeks".

In addition to being so deliciously tasty, mangoes abound with plentiful of good compounds, such as beta-carotene, vitamin C, potassium, fibers, and probably many antioxydants not discovered yet... But there's something I'm really sure of, even though scientific researches haven't discovered all that has to be discovered yet: mangoes can definitely contribute to overall body's and mind's health!

pizza

2006-06-03T21:53:00.000-04:00

What about a whole-wheat homemade crust baked on a pizza stone topped with tomato sauce, basil, garlic, broccoli, roasted red pepper, tomato, feta cheese and boconcini... ? the possibilities with pizza are endless, and it can really be part of a healty diet when it's loaded with fresh vegetables and not burried under cheese. If you lack the time to prepare your own homemade crust, a tortilla or a pita are a nice and easy option. Just top it with your favorite ingredients, and have yourself a slice!

watermelon

2006-06-03T17:38:00.000-04:00

Watermelon is synonym of summer,

and its sweet taste is so refreshing.

It's a perfect light snack or dessert. Moreover, it is packaged with plenty of vitamins, minerals, and antioxidants, especially lycopene, the famous tomato's antioxidant well-known for its protective benefits against prostate cancer, and it might also prevent some other forms of cancer as well as heart disease. Take a look at the lycopene content of your favorite food at http://www.lycopene.org.

Nutrition facts for 1 cup watermelon, diced: 46 calories, 0.2 g fat, 11.5 g carbohydrates, 0.6 g fibers, 0.9 g protein, 12.3 mg vitamin C, 865 IU vitamin A, 461 mcg beta-carotene.

eggplant towers with tomato and feta

2006-05-31T19:50:00.000-04:00

This is one of my favorite light meal, especially during summer when fresh produce abounds!

First, you'll need a fresh eggplant. Slice it about 1/4 to 1/2 an inch. Put the slices in a baking dish. Gently brush the slices with a little olive oil and season to taste with salt and pepper. Grill at 425F for a couple of minutes on each side.
Make little towers using one slice eggplant, a basil leave or some pesto, a tomato slice, some feta cheese, repeat another time, and finish with an eggplant slice.
Put the towers back on the baking dish and heat in the oven until hot... Serve hot or warm!

Nutritions facts for about 3 towers: 265 calories, 19 g fat, 5 g saturated, 11 g monounsaturated, 3 g polyunsaturated, 17 g carbohydrate, 8 g protein, 7 g fiber. My comment: Delightful!!! This vegetarian entree contains lots of vegetables with healthy fats from olive oil and even a little calcium from the cheese. Mmmmmmmm!

Well, what are you waiting for?

oranges

2006-05-30T18:08:00.000-04:00

Mmmm! What else to say!
This fruit is probably the symbol of vitamin C
but remember that it contains a lot of antioxydants as well...

...more reasons to grab one!

Can you resist...? Peel yourself one!

avocados...

2006-05-29T21:16:00.000-04:00

I just love them! Wether it's in fresh sushis or wether I enjoy it as guaccamole or in any mexican dishes, it's just so deliciously creamy with a nice buttery texture! Brazilians even add it to ice cream... well, that's something I'll have to try if I ever get there! North America's markets mainly offers the Hass variety (75%), which origine is from Guatemala. Fun facts: the avocado is also called an Alligator Pear because of its pear-like shape and green skin. But the name "avocado" is from the spanish word "aguacate", which is from aztec "ahuacatl", which means testicle... Maybe not so appealing at first, but read on, and you'll surely give it a try!

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How do I know it's time to eat it? You'll know that the avocado is ready-to-eat when the fruit (yes, it's actually a fruit, but who cares!) will be firm yet will yield to gentle pressure.

How do I eat it? Cut the avocado lengthwise around the seed. Gently twist the halves to separate them. Use a spoon to take off the seed by sliding it under. Next step is my favorite, just dig in with a spoon or peel it and use it in your recipe.

Why should I eat it? Avocado could benefit anyone's diet. Even if it's the fruit with the highest fat content, it's important to know that it's really low in saturated fat (clogging-arteries fat). Rather, avocados are full of monounsaturated fat (heart-healthy fat). Furthermore, the Alligator Pear is loaded with various health-contributing nutrients such as fibers, folic acid, B6 vitamin, magnesium, potassium, vitamin C, as well as vitamin E. Enjoy!

For information and recipes, visit http://www.avocado.org.

fuel your body

2006-05-28T21:21:00.000-04:00

Hi! I'm Aglaée Jacob from Québec City, Canada. Since I've always been interested in nutrition and writing, I decided to start my own blog in order to enjoy 2 of my passions at the same time! Therefore, this blog will be about food, diets, nutrients, phytochemicals, antioxydants, and so on... In a word, this blog will focus on all kind of fuels that can fill up your body with health... And please, forgive me because my mother tongue is French, and my English surely needs to improve. Thus, if I do any mistakes in my posts, feel free to notice me (simply post a comment, it'll be very appreciated)! Thanks!

Santé!