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Yummy Couscous

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I love couscous, it is one of my favorite fun foods to eat. Serve it with any protein for a well-balanced meal. You can have it for lunch, dinner or snack.

1 Tbsp olive oil
3/4 cup onion
1/2 cup diced carrot, turnip, zucchini and tomatoes
2 Tbsp ground cumin
1 tsp curry powder
1 tsp paprika
1-1/2 cups low sodium chicken broth
1 cup uncooked couscous
Salt and Pepper to taste

Directions:

1. Heat olive oil and saute onions.
2. Stir in all ingredients and cook 5 minutes.
3. Bring to boil.
4. Remove from heat and add couscous until all liquid is absorbed and the couscous is tender.
5. Perfect side for any meal. I like to add a little low fat Parmesan cheese on top.

Health Benefits:
Low in saturated fat, low in calories, low in cholesterol, low in sodium, couscous is an excellent choice for complex carbohydrates. It is a good source of protein, although I recommend eating it with an additional protein. It is easily digestible, especially when prepared with the carrots, turnips, zucchini and tomatoes, which contain antioxidants to help fight cancer-causing free radicals.

The Wonders Of Watermelon

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Refreshing and sweet, watermelon is a wonderful fruit, especially on a warm summer day. Low in calories but very flavorful, this fruit can satisfy your sugar craving while quenching your thirst. An especially healthy fruit, watermelon reduces inflammation and is one of the healthier fruits for diabetics because of this.

Watermelon is an excellent source of vitamin C. It contains the antioxidant, lycopene to help combat free radicals that cause all sorts of cancer including those of the skin, pancreas, cervix and breast.

Watermelon contains beta-carotene, which has been shown to reduce the risk of heart disease, colon cancer and even helps to relieve complications of asthma.

Watermelon is rich in the B vitamins necessary for energy production. It is also a very good source of vitamin B6 and a good source of vitamin B1, magnesium, and potassium. Because of its high water content, it delivers more nutrients per calorie.

To choose the best tasting watermelon, examine the color of the fruit. It should be a deep color and not have any white streaks. If looking at a cut melon, the seeds should be a deep color.
Watermelon can be eaten any time you can find it in your grocer’s produce aisle. It is excellent as a side dish or mixed into a salad. You can cut it into cubes and refrigerate for a refreshing snack.
Watermelon mixed with thinly sliced red onion, salt and black pepper makes a great summer salad. Because the watermelon contains so much water, there is no need for a dressing, making this salad the perfect low calorie, low fat treat.
Watermelon, bananas, apple slices and orange slices make a wonderful fruit salad that contains a wealth of vitamins and nutrients And fruit salad can be made days ahead since cut fruit, if chilled, retains its nutrients for at least 6 days.

Chicken Whole Wheat Pasta Salad with Sun Dried Tomato Dressing

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The kids love this pasta dish. It is easy and quick to make so you are in and out of the kitchen in no time. It tastes so good, folks will think you’ve been slaving under the fire all day to prepare this perfectly pleasant pasta treat.

4 cups cooled whole wheat pasta
3 cups chicken breast, cut-up
1/4 chopped sweet onion
2 cups snap peas
1/4 cup light mayonaise
1/4 fat-free sour cream
1 to 2 tsp fat-free half & half
2 to 3 Tbsp of chopped sun-dried tomatoes
Black pepper to taste

Directions:

1. Add pasta, chicken, onions and peas to bowl and toss to mix.
2. Add light mayo, sour cream, half & half, sun-dried tomatoes and blend well with a fork.
3. Drizzle over pasta mixture and toss to blend.
4. Pepper to taste.

Health Benefits:
Chicken is a low fat and delicious meat that satisfies the appetite; it’s low in calories and a great source of protein. Whole wheat pasta is a healthy way to enjoy the benefits of whole wheat in the comfort food of a good tasting pasta. Snap peas and onions are good sources of fiber, vitamins and nutrients and really add a nice dimension to this dish.

Eating Healthy With Whole Grains

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Do you want a quick and tasty way to reduce your waistline? Add whole grains to your diet to lower your weight and benefit your heart as well. Three servings a day is recommended to lessen the risk of diabetes and heart disease and people who eat whole grains regularly, tend to have a smaller waist by at least an inch.

Easy and quick to cook, I’ll tell you about four fabulous finds that you can prepare in fifteen minutes or less.

1. Quinoa: Pronounced keen-wa, this grain comes from the Andes Mountains of South America. In ancient times, it was one of the three staple foods of the Incas, along with corn and potatoes. It’s light and easy on the stomach and unlike some grains, it doesn’t get all sticky. Gluten-free and rich in protein, quinoa cooks up in about twelve minutes. It’s great with salads, desserts, vegetables or seafood. Terrific as a snack or appetizer too. Try tossing cooked quinoa with black beans, salsa and chopped avocados for a tasty treat.

2. Bulgur: Considered to be man’s first processed food, bulgur is made from soaked wheat that is baked dry by the sun or oven then cracked. This pre-cooking process is how it differs from cracked wheat and makes it as easy to cook as converted rice. Boasting a whopping ten grams of fiber in about a quarter-cup, you can do your body-good, by adding this economical grain to your diet. Serve it in place of rice or couscous for a more nutritional accompaniment to your main dish or try eating a helping with some sliced apples or dates. Totally versatile, high-in-fiber and low-in-calories, a delicious dish with a belly busting punch.

3. Whole-wheat Couscous: Made from semolina durum wheat flour, it has a rich nutty flavor and makes a scrumptious side dish to any meal. Originating from North Africa, this tiny pearl-shaped pasta is rich in selenium, magnesium and fiber. Prepare it in five minutes for a last minute complement to a fine meal.

4. Teff: An ancient, gluten-free cereal grain, native to Northeastern Africa. About the size of a poppy seed, teff comes in a variety of colors ranging from white to dark brown, and sometimes can even be found in red. A quarter-cup of this cooked grain will provide over 20 percent of your daily requirements or iron, magnesium and copper. Simmer with low fat milk for a wonderful tasting hot cereal or make pancakes from the flour, they’ll be naturally sweet and shouldn’t require a lot of syrup or honey.

For recipes on these wholesome whole grain goodies, check out our “Members Only” section, where you can get your recipe-of-the-week. Not a member? Go to the Home page and sign up now.

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Nutty Fruity Tooty Salad

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This is a great twist on an old favorite, chicken salad. The fruit and pecans are a sweet and nutty way to make this a fun dish to serve most anytime. Prepare it early and put it in the refrigerator, it will keep for a few days and makes a great go-to meal when you don’t have time to cook.

3 cups chicken breast, cut-up
1/2 cup diced celery
1/3 cup green onions, cut-up
1 large apple, diced
1/3 cup cranberries
1 cup grapes, cut-up
1/2 cup pecans
Pepper to taste
1/2 tsp curry powder
4 to 5 Tbsp of light mayo
1 Tbsp fat-free sour cream

Directions:

1. Add chicken, green onion, dried cranberries, grapes, pecans and mix.
2. In small bowl add curry powder, pepper, mayo, sour cream and whisk till smooth.
3. Spoon over chicken.
4. Serve cold.
5. Optional: I like over cold spinach for extra crunch and nutrients.
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Health Benefits:
Cranberries are full of antioxidants and are a natural diuretic. They help to rid the body of toxins and have anti-inflammatory benefits. Chicken is a great protein that is low in fat, low in cholesterol, low in sodium, low in sugar and low in calories. Use light mayo to reduce calories and reduce fat.