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Healthy Apple Pie Recipes

November 10th, 2009
Apple Crumb Pie
Image by kpwerker via Flickr

Apple Pie can arguably be one of the best and healthiest desserts if you make it that way!  Apples are sooo good for you and cinnamon lowers blood sugar.  The combination makes for a healthy, low fat dessert that is super delicious!  The best apple pie recipe also happens to be an easy  apple pie recipe too!

 

Apple Crumb Pie

This  recipe for apple pie has a special crumb crust and topping that go great with the filling.  Almost any kind of apples will do, but tart work the best.  

Most apple pie recipes are laden in fat.  We use honey and less butter for the curst which reduces the fat.

It taste great a la mode with nonfat frozen yogurt.

Crust

2.5 cups whole-wheat pastry flour

1/2 cup sugar

1 teaspoon ground cinnamon

1/4 cup unsalted butter

2 tablespoons honey

Filling

8-9 tart apples sliced thinly

1/2 cup sugar

1/4 cup whole-wheat pastry flour

2 tablespoons vanilla

3 teaspoons ground cinnamon

1 teaspoon ground nutmeg

Preheat oven to 425*.  Oil a 9 or 10 inch spring form  pan.

Crust:  Mix sugar, flour and cinnamon in a large bowl.  Cut in  butter and honey with a food processor to form fine crumbs.  Pat two-thirds of the mixture on the bottom and up the sides of the pan.

Filling:  Place the cut apples in a large bowl.  Add sugar, flour, vanilla, cinnamon and nutmeg.  Toss to coat the apples.  Spoon the filling into the crust and bake for 25 minutes.  Remove the pie from the oven and top with the remaining crust crumbs.  Pat the crust down gently and sprinkle with more cinnamon.  Bake for another 20 minutes until golden.  Cool 45-60 minutes before removing the sides of the pan.

268 calories per serving, 5 grams fat, 5.6 g. dietary fiber

 

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Apple Crisp

Apples, cinnamon and raisins are surrounded by a delicious granola like crust.

Filling

8 tart sliced apples

juice of 1 lemon

3/4 cup raisins

1/2 cup sugar

2 tablespoons whole-wheat pastry flour

1 teaspoon ground cinnamon

1 teaspoon ground nutmeg

1  teaspoon vanilla

1/4 teaspoon ground cloves

1/4 teaspoon ground allspice

Crust

2 cups rolled oats

3/4 cup oat bran or bran

1/4 cup unsalted butter

1/2 cup wholw wheat pastry flour

1/2 cup sugar

2 tablespoons honey

2 teaspoons ground cinnamon

Preheat oven to 350 degrees.  Lightly coat 13×9 baking pan with no stick spray. 

Filling:  Mix the apples, lemon juice, raisins, sugar, flour,cinnamon, nutmeg,vanilla,cloves and allspice.   Set aside.

Crust:  Mix the oats, bran, butter, flour, sugar, honey and cinnamon.  Pat half of the crust mixture on the bottom of the prepared baking pan.  Pour filling evenly over crust.  Pat remainng crust on top.  Cover the pan with foil and bake for 45 minutes.  Uncover and bake another 15 minutes or until golden.  Cool.

190 Calories per serving, 3.9 gram fat, 39.6g. carbohydrate, 2.7 g. fiber.

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Low Carb Pasta

September 20th, 2009

The hardest part of a high protein diet like the South Beach or the Atkins diets, is giving up pasta.  Being Italian, I love pasta!  So when I discovered Dreamfields low carb pasta, I was thrilled!  Its healthy,  it tastes great and has the al dente texture of real italian pasta.  7 ounces of this pasta is 170 calories, 30 grams of protein, 3 grams of fiber and 7 grams of carbs.  I admit is is a bit pricey, but if I only eat it once a week or so, I don’t mind the cost.  Besides being low carb, it also is free of the white sugar and white flour that raises your glycemic index. So even if your not on the South Beach Diet, it is a good choice, especially if you are a diabetic.  This low carb pasta is also rich in a natural prebiotic fiber that is typically found in raisins, asparagus, artichokes and garlic.  It  improves calcium aborption which improves your immune system and helps reduce cholesterol.

Dreamfields also has a great website where  you can buy low carb pasta and low carb pasta sauce online.  You can search their data base of low carb pasta recipes and plan your dinners.  It takes alot of the hassle and work out of planning recipes.

Supermarkets  have payed attention to this low carb craze and now stock up on great low carb replacements for beer, pasta and candy.  Always read the labels to be sure what your eating.  Some of these products can fix your sweet tooth or carb craving without sacrificing your waistline!

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Dark Chocolate

September 13th, 2009

So what is everyones big fascination with dark chocolate? I mean, chocolate is made of sugar, and sugar is bad for you, so isn’t chocolate bad for you? Well, to set the record straight, there have been studies showing that one type of chocolate in particular is actually healthy for you, containing antioxidants that help to clear toxins from your bloodstream, along with chemicals that help your body release that feel good substance called serotonin. This is why when people are down, or depressed, the one thing that they are usually craving is a chunk of chocolate, because the serotonin released lifts your spirit almost immediately. Think of a girl after a bad breakup with her boyfriend, going after that bar of Dove dark chocolate.

Not all chocolates are made equal though. It is only spoke about that dark chocolate is good for you, whereas milk, and white chocolate don’t have the same health benefits of dark chocolate. They all contain sugar, but the active chemicals inside of dark chocolate set it apart from its relatives. It’s for this reason that so many physicians and doctors are telling patients to eat more chocolate. Other then the bars that you see in gas stations, convenience, and grocery stores, there are couple other types of dark chocolate, that can have even more health benefits for you.

The first being organic dark chocolate. This stuff fetches a decent penny at the health food store, or the Native Sun grocery stores, but it is well worth it. Everything inside of the bar is natural, grown without pesticides, herbicides, or growth hormones, giving you the most natural chocolate you can taste. It does come with a price tag though, so save this bar for those rare occasions when you really need a good pick me up.

The other type is sugar free dark chocolate. Since most of the craving is actually for the chocolate itself, you probably aren’t going to miss out much by going with sugar free instead. The reason this type of dark chocolate is considered healthier for you is because of the way your body processes sugars. They aren’t natural to your body, and getting rid of them wherever possible is a smart decision. So for a true guilt free pick me up, next time you should consider some sugar free dark chocolate.

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Diet Foods

September 2nd, 2009

Beware any food that calls itself “diet foods”.  Often it is a low-fat, sugar-free or low-sugar, pre-packaged food that may be low in calories, but also low in any  nutritional value.  Many of these diet foods are sweetened with aspartame which is a known neuro-toxin that can wreak havoc on your body.  Aspartame poisoning is known to mimic the symptoms of multiple sclerosis.

Splenda is another sweetener that was promised to be the next best thing, but is now coming under scrutiny for its safety concerns.  Splenda is suppose to be as sweet as sugar with none of the calories.  Unfortunately, long term studies of Splenda have never been conducted and evidence against its good benefits is mounting.  Artificial sweeteners as food additives are not subject to the same strict regulations as pharmaceutical drugs by the FDA.  Most testing of artificial sweeteners are funded by the food industry which obviously has quite a vested interest in it’s success.  Foods with these artificial sweeteners also spike your blood sugar and deliver empty calories which leave you hungry soon after you have eaten them.

The best diet foods for weight  loss  are whole, healthy foods. When you eat whole foods, you are not always hungry because you are not eating chemicals and high fructose corn syrup that keeps you addicted and hungry.  Whole healthy foods are like mother nature’s appetite suppressant.   Whole foods are also a benefit to diabetics.  Foods that are grown in the earth, not manufactured in a factory.  Many good diet foods include fresh fruits and vegetables that you can eat as much as you want.  They are loaded in fiber, anti-oxidants, vitamins and minerals that your body needs to burn and break down fat cells.  A whole food diet consists of whole grains like brown rice, quinoa, and whole wheat pasta, and lean proteins like turkey, chicken or lean cuts of beef.  Substituting heavy creams and oils with applesauce, riccotta cheese and yougurt is also a great way to lighten foods up.  I like to visit my friend’s  site to learn tips on lightening up Italian food - my favorite!   A good rule of thumb to follow is if mother nature didn’t make it, don’t eat it.  A whole food diet will give you energy, vitality and all the nutrients you need to get you through the day in top form.

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Fat Burning Foods

September 2nd, 2009

Beyond counting calories, eating the correct foods can really help speed up weight loss.  Here is a list of foods that when eaten regularly will aid your body to burn fat faster for quick weight loss.

Dairy

The calcium in dairy make it one of the best foods that burn fat, especially dangerous belly fat.  Studies have shown that if you eat yogurt 3 times daily, you could lose up to 60% more fat than those who don’t.  Low-fat yogurt, cheese or milk are all great choices when it comes to eating your dairy.  For those that are lactose intolerant, collard and turnip greens, broccoli, tofu and calcium fortified orange juice are also  excellent sources of calcium.

Eggs

Eggs have always gotten a bad rap, but they are one of the world’s most perfect food and one of the best fat burning foods.   Not only are eggs a great source of lean protein, but the yolk is shock full of most vitamins and minerals, except for vitamin C.  Because it is a  lean protein, eggs will fill you up and keep you full for a long time. Eggs are loaded with vitamin B12 that breaks down fat cells- so they are a natural fat burning food.

Grapefruit

Grapefruits have a 90% water content which helps to boost metabolism.  Grapefruit has fat burning enzymes and is also known to help lower insulin which is a hormone that stores fat.  Eating 1/2 a grapefruit, or a 2 ounce glass of freshly squeezed grapefruit juice before every meal can help you lose up to a pound a week. Grapefruit is also very alkalizing to the body which helps to neutralize toxins. Some believe fat is accumulated to protect the body from acidic toxins that can be harmful.  Grapefruit helps to neutralize these toxins and flush them out of the body. It also aids in hunger control.  Eaten before meals grapefruit will cut caloric consumption.  It is a great fat burning food.

Water

Water is the most essential food that our body needs.  Our bodies are over 95% water.  Many of us are walking around dehydrated and don’t even know it.  When you body doesn’t get enough water, it will hold on to fat and water.  Often times what you think of as hunger pains will be satisfied by drinking a glass of water.  Drink at least 8 glasses of water a day.  It is after all, the ultimate lowest calorie foods you can eat!

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Healthy Smoothie Recipes

August 31st, 2009

Smoothies are a great way to get  nutrients into your body.  They are delicious too.  Even kids love them!   In fact, smoothies are a great way to sneak in extra protein, vitamins and minerals into your kids.   Here are some tried and true, tasty smoothie recipes to have fun  with .  Children love to help make them too!

Nutritional supplements can be added to any smoothie as needed.  Good ones are:

2 tbsp. whey protein powder.  Growing children needs lots of protein.  Many attention deficit disorders can be greatly helped with added protein.   Amino acids are necessary for healthy brain development.  Adults rarely get enough protein.  Protein helps curb hunger  longer and aids in weight-loss.  It is like a natural appetite suppressant.

2 tbsp. brewer’s yeast. Brewer’s yeast is a natural  food source of Vitamin B complex.  It also is high in protein and loaded with other important minerals and vitamins. Cellular development is enhanced by the high nucleic acid count found in brewer’s yeast.  I wouldn’t add it in addition to protein powder.  Do one or the other.  Brewer’s yeast helps to reduce stress, lower cholesterol, and enhance metabolism and energy.

2 tsp. flax seeds. Flax seed is high in fiber and fun to chew on.  Flax seed  are rich in omega 3 fatty acids,  lignans and phytoestrogens which lower triglycerides and blood pressure.    Omega 3′s are great for you skin, brain, heart…just about everything.

flax oil. Some people don’t care for the taste of flax seed, so flax seed oil is a good option.  The oil contains less fiber than the seeds, but the benefits are still there.

lecithin. Add 2 tsp.  to your smoothie to help  promote weightloss.  Lecithin is an emulsifier.  Ithelps the liver breakdown and disperse fat in the body.  It’s also said to be beneficial for the reproductive system in both men and women and also good for the gallbladder.

aloe vera juice. Aloe vera is a very healing plant rich in calcium, iron, potassium, chromium, manganese, copper and zinc.  It’s great for the skin, the digestive track and the immune system. Pour 2 ounces into your smoothie for added benefits.

The basics of almost any smoothie is yogurt, ice, a fruit  and a liquid.  If you desire a more low-fat smoothie recipe, you can use low-fat or nonfat yogurt.  Then build from there, adding your favorite fruit and the nutritional supplements you desire. Here are some yummy recipes:

Strawberry Banana Smoothie Recipe
1/2 cup vanilla almond milk
1/2 cup vanilla yogurt
1/2 frozen banana
1/2 frozen strawberries
1 teaspoon honey
2 tbsp vanilla whey protein powder

Chocolate Peanut Butter Smoothie Recipe
1/2 cup chocolate almond milk
1/2 cup vanilla yogurt
1/2 frozen banana
3 tablespoons peanut butter
2 tablespoon chocolate whey protein powder (or vanilla)

Creamy Orange Smoothie Recipe
½ cup vanilla yogurt
½ cup orange juice
1 peeled and seeded orange
1 cup ice
2 tablespoons brewer’s yeast

Tips for Great Smoothies

-    Add ingredients to blender and pulse until desired thickness.  If too thick, add more liquid.

-    Crushed ice blends better than ice cubes.

-    Buy frozen fruit for any fruit smoothie recipes.     Then you don’t need to add ice and it blends better.

Read reviews for the best places to get discount supplements.

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Salmonella Poisoning

August 30th, 2009

Salmonella food poisoning is a type of bacteria often found in undercooked meat, poultry or raw eggs.  It is also found in pet turtles and is the cause of little turtles being banned from sale in many states.  It has also been known to spread from person to person.

Symptoms

Symptoms of salmonella poisoning include stomach cramps, diarrhea, vomiting, headache, fever, sweats and chills and lack of appetite.  Salmonella poisoning symptoms can be severe and may also return if the bacteria is not treated.  The most danger lies in dehydration from losing fluids and salts.  Be sure to replenish your electrolytes with Pedialyte, Gatorade,  or sea salt water.  At most risk are infants, children and older adults over 60 years old.

Call your doctor if your symptoms last longer than a couple days.  Be sure to save a diarrhea sample so they can test it.  If you are diagnosed with salmonella poisoning, you will most likely be given an antibiotic and be advised to drink plenty of fluids.  Eat a bland diet consisting of rice, applesauce, bananas and toast.

If you have signs of dark urine, dry mouth, no tears in your eyes and fatigue, these are signs of dehydration.  Drink plenty of fluids.Call your doctor is you can’t keep anything down or if you have a high  temperature, jaundice or worsening diarrhea.

Prevention

The best care for salmonella poisoning is preventative.  Always use a separate cutting board for meats and poultry.  Wash sink, utensils and wash hands thoroughly after handling any meats and poultry.

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