Lamb and Lentils

Lentils are a low-glycemic index legume that are high in fiber, folate, thiamin, manganese and contain approximately 18 different amino acids, the building blocks of protein. Lamb contains all of the essential amino acids along with a significant amount of potassium and phosphorus. Combing lamb with lentils provides a healthful and tasty meal. Adding vegetables to lamb and lentils will increase the nutritional value especially fiber and vitamin A.

Read more: http://www.livestrong.com/article/483415-lamb-lentil-bake/#ixzz1ngLv1H1j

Mint

Many herbs are easy to grow and abundant at food stores. Herb gardening has been around for centuries...used for medicinal purposes, to flavor foods, and for their nutrient properties. We can harvest, rinse, dry and bottle, but what else can we do?

Mint is an herb that grows like crazy and often needs to be cut-back or grown in a container. Many people decide to grow a small amount in a pot on their window sill. Others prefer to pick up a few sprigs at their local Farmer's Market

Herbs grown for consumption should be grown in a place where animals do not have access. Always rinse your herbs well before storing or eating. There are many good reference books for herb gardening, one is: Encyclopedia of Herb Gardening, Consultant Editor Francis Hutchinson, ISBN 1 877019 94-1.

A few mint leaves can be a great addition to iced tea or a green salad. But, It's also good in Smoothies. 
Place the following ingredients in a blender and blend until smooth (serving size = 1):

Recipe 1: 4 oz. orange juice 
1 medium banana 
1/4 teaspoon cinnamon 
1 tsp. honey 
2 large or 4 medium mint leaves (rinsed)

Recipe 2: 
4 oz. cranberry juice 
1/2 fresh, peeled orange 
1/8 teaspoon crushed (powder form) cloves 
1/8 teaspoon cinnamon 
2 large or 4 medium mint leaves (rinsed)

Recipe 3: 
4 oz. pineapple juice 
1/4 teaspoon cinnamon 
half of an avocado (peeled and pitted) 
2 large or 4 medium mint leaves

Certainly you can experiment and have fun with different ways to incorporate herbs into your smoothies.

Ideas for Lent:

Fish from clean waters contain healthy omega-3 fatty acids, potassium, phosphorus, calcium and essential amino acids. The American Heart Association recommends eating at least two servings of fish per week. Tomatoes provide fiber, vitamins A and C, and the antioxidant licopene. Combining fish and tomatoes with the smooth texture of sour cream will provide a mouth-watering meal.

Bake

Rinse and pat dry fish such as tilapia, flounder or orange roughy and place in a baking dish coated with non-stick cooking spray. Cook the fish half-way and then top with a blend of stewed or fresh chopped tomatoes, shredded Parmesan cheese, minced onion, halved garlic cloves, oregano, pepper and sour cream. Squeeze the juice from fresh lemons over the cooked fish before serving on rice and top with dried parsley to add color to the fish meal.

Pan-Fry

Rinse, pat dry and rub a mixture of flour, bread crumbs, paprika, parsley and pepper over both sides of boned fish such as sole, cod or tilapia. Place the coated fish in a fry pan with hot olive oil and brown on both sides. Add a mix of cubed tomatoes, sour cream, snipped chives, pressed garlic cloves, lemon zest and oregano or marjoram to the pan fried fish and continue cooking until the fish flakes easily.

Sandwiches

Grill salmon steaks that have been lightly coated with extra virgin olive oil and lemon juice. Top the cooked salmon steaks with thick tomato slices and sour cream that has been whisked with crushed garlic cloves and dill. Serve the dressed salmon steaks between two thick slices of toasted bread such as Texas toast, rye or ciabatta bread. For a quick sandwich, blend imitation crab meat with sour cream, fresh dill and finely minced, sweet onions. Serve the crab blend on sandwich bread with Roma or beefsteak tomato slices and lettuce.

Pasta

Boil whole wheat rigatoni and blend with a simmered mix of tomato sauce, tomato slices, chopped red, yellow and green bell peppers, sliced black olives, oregano, garlic and pepper. Fill a platter with the pasta blend and then top the pasta with cooked white fish or salmon and sliced lemon rounds. Place a large dollop of sour cream that has been mixed with dill and lemon juice on top of the fish. You can also blend light, canned tuna with angel hair pasta, small chunks of tomatoes, sour cream, extra virgin olive oil, capers and fresh oregano.

A Review of What E. Coli is and How to Prevent Infection

The abbreviated E. Coli stands for Escherichia (named after a German physician ) Coli (pertaining to the colon) and the Mosby Medical Dictionary defines it as "...a bacteria...normally present in the intestines...." In other words, all humans and animals have E. coli as the normal flora within their intestines which explains why it is the number one cause of Urinary Tract Infections (UTI). The term "Flora" simply means a living organism occurring or adapted for living in a particular environment, such as your intestinal tract. E. coli has also been pegged as the main cause of "traveler's diarrhea."

It is dangerous when large colonies of E. coli are ingested and then enter the bloodstream. Children and those with weakened immune systems are most at risk for serious illness or death.

The best way to prevent E. coli infection is to:

• Wash hands thoroughly after using the restroom or changing a diaper.
• Wash hands before eating.
• Wash hands after working in soil.
• Cook meat to an internal temperature of 160 degrees Fahrenheit.
• Do not thaw at room temperature.
• Disinfect counters and cutting boards.
• Designate separate cutting boards for meat and produce.
• Do not leave milk, eggs, or left-overs out for too long, especially during the summer.
• Rinse produce in a colander in a clean sink.
• Be aware that unpasteurized milk may contain E. coli.
• Be alert to food recalls.
• See your doctor immediately if you have severe cramping, uncontrolled diarrhea, bloody stools or simply suspect that you have been infected.
• This is by no means a complete list. Feel free to add your own common sense practices.

Finding the source of an E. coli outbreak is not easy and takes time. Patients reporting symptoms must complete a week-long food recall and then it needs to be analyzed and investigated.

It may appear that America is being bombarded with way too many food recalls, but we actually have some of the strictest standards compared to other countries.

• Do those standards need to be reviewed and improved periodically? Yes.

• Do we need more manpower to enforce these standards? Yes.

• Does having some of the best standards mean we shouldn't be responsible consumers? Certainly not. This is why we have some the best consumers in the world too.

Americans, for the most part, are demanding safer food practices and they want to know what is in their food and why it's there. This is all part of the checks and balances that help keep our food harvesting, packaging, and distribution accountable.

It's a good practice to periodically review food borne illness and how to prevent it.

Resources:

http://www.cdc.gov

http://www.usda.gov

http://www.eatright.org

http://www.examiner.com/x-36081-Ann-Arbor-Health-News-Examiner

Quinoa, What is it and How Do I Use it in My Diet

Brief history and practical uses for Quinoa, now found in most U.S. grocery stores.

Quinoa (keen-wah) is considered an ancient food product used as a major staple by the Inca Indians in South America. It is also referred to as the "mother grain." 

Most quinoa still comes from South America although growth and research are being conducted in Colorado due to its higher elevations and cooler climate where quinoa seems to thrive.

Nutritionally Dense:

The reason for Quinoa's popularity is due to its nutritional content, including:

• fiber

• calcium

• copper

• zinc

• phosphorus

• magnesium

• iron

• protein; consisting of a complete set of amino acids: isoleucine, leucine, lysine, phenylalanine, tyrosine, cystine, methionine, threonine, tryptophan, valine.

• gluten-free making it suitable for celiac patients and even dog treats for dogs with food allergies.

Buying Quinoa:

You can find Quinoa in just about any grocery store or specialty foods market. Check the references below for more information.

Quinoa preparation:

The Quinoa grain needs to be soaked and boiled in order to remove the bitter saponin compounds that are not edible. Follow package directions.

Cooking with Quinoa:

Quinoa is used to make flour for breads, biscuits and cereals, soups and more. Vegetarians may find this an ideal source of amino acids but it can certainly compliment any diet. The sodium content is low which may be a plus for patients with high blood pressure.

Resources:

Quinoa recipes and information: http://www.quinoa.net or http://www.quinoa.com.

Avocados Contain Many Nutrients...with Recipe

The Avocados Nutritional Density Are Why They Have Taken "Center Stage" in Many Health Studies


Avocados have been reported in a good and a bad light - a bad light because of their fat content and a good light because of their vitamin and mineral content. Now they're being studied extensively for their possible benefits to arthritis sufferers.

The fact is, the fat in an avocado is monounsaturated, mostly from oleic acid, and low in saturated fat. Many companies use avocado oils in their skin care products because of its ability to penetrate beneath the epidermis more effectively. This allows nutrients to be carried deep into the skins layers.

Avocados from a dietary perspective contain such nutrients as:

• potassium, copper, folate

• fat soluble vitamins: E and K

• water soluble vitamins: C and B6.

• carotenoids; lutein, alpha-carotene, beta-carotene and zeanthin.

A 2007 article in: Better Nutrition cited that:
"carotenoids are best absorbed into the bloodstream when combined with dietary fat, avocados provide the perfect vehicle for delivering these nutrients into the cells."

Jason Theodosakis, MD and author of The Arthritis Cure was also cited in the Better Nutrition article talking about avocado/soybean unsaponifiables (ASU). This product has shown promise in improving pain and stiffness in knee and hip osteoarthritis. Although studies do not extend to children, pregnant or nursing women. Any trial with this new supplement should first be discussed with your doctor.

The oleic acid may also protect against mutations that could lead to cancer and research continues in this area as well.

Some ways to get avocados in your diet include cutting them up in a salad, putting them on burgers including Boca burgers, and, of course, a low-fat guacamole recipe. Try visiting a recipe website and type "avocado" in the search line and you're bound to get a myriad of recipe ideas.

Avocado Smoothie
1/2 avocado, peeled and pitted
1/2 cup orange juice
1/2 cup Greek, plain yogurt
1/2 teaspoon cinnamon
1 teaspoon honey
2 Tablespoons frozen berries such as blueberries or blackberries

Combine the above ingredients in a blender and blend until smooth. Pour into beverage glass and enjoy!

Increase Your Income for 2012 by Decreasing Your Food Bill

It's time to merge the past with the present. How can we maximize the food bill in order to increase incoming revenue?

1. Make large batches of Cookie Dough and freeze in separate containers.

• Save margarine and other food tubs.
• Purchase inexpensive, no-brand freezer tubs.
• Thaw one tub in the refrigerator at a time, and cook in batches;

for example: bake enough for everyone in the family to have 2-4 cookies. Each tub should keep for up to a week in the refrigerator as long as you don't let it sit at room temperature for prolonged periods of time.

• Firm cookie dough recipes will freeze well in freezer baggies.

2. Save those Ham Bones and boil in a stock pot for a soup base. Then freeze in large tub containers.

• Use the base for potato, leek soup.
• Do not add potatoes. They become grainy after freezing. Instead, add the potatoes (if desired) after thawing and cooking.
• Do add onions and leeks ahead of time. Optional: add mustard seed and dill weed
• Or, use the base for bean and ham soup.

3. Buy large cans of Tomato Sauce , on sale, and make tomato-based sauces and soups..

• Add ground beef, venison or small chunks of lean beef, plus onions, garlic, oregano or marjoram and finely chopped green peppers while cooking, then freeze
• Use some of the base to make minestrone soup which freezes well. Just add a little water, garbanzo beans and chopped zucchini and tomatoes.
• You can also use this base for chili. Just add some beans, such as: black beans and/or chili beans.
• You can certainly apply this process to turkey bones as well.

4. If you have a Bread Machine , start making whole-grain loaves, then wrap snuggly in plastic wrap or freezer paper and freeze for later use.

These are just a few of MANY options for saving money and time on food.

• Get together with friends and have a freezer food exchange.
• Pool your money with friends and go in on bulk food items.
• Look for bumped and bruised deals on fruit that can be used for freezer jam. Just cut the bruising out and use the good part.
• Shop the day-old bread cart and look for bread items that are suitable for freezing.
• Start a garden.

Some of the large, bulk stores have good prices on large bags of unbleached sugar and flour.