I like healthy recipes and trying dishes that are new to me! Do you? This week I decided to see if we (my husband and me) might like a chicken recipe casserole dish called Keshi Yena from the island of Curacao in the Caribbean. The recipe calls for lots of healthy ingredients such as red and green bell peppers, onions, raisins, olives, and lean chicken. I thought it might be a winner in terms of taste but what I wasn’t so sure about was the amount of cheese.

Photo: Mark Boughton; Styling: Teresa Blackburn

I LOVE cheese. Unfortunately, my body can’t handle very much. Cheese typically contributes a significant amount of saturated fat, sodium, and calories. Are any of these an issue for you? Most of the time I go easy with cheese. So I wondered if I could I successfully modify the recipe without changing it too much and sacrificing taste?

I think I succeeded in doing just that. I reduced the cheese a little, chose to use an alternative low sodium cheese to the one called for in the original recipe, and changed the portion size for the final cooked dish. By doing this I learned I could indeed include Keshi Yena as a healthy meal option in a low calorie diet such as the menu I’ve shared on my weight loss website. In addition, my husband thought it was good!

You can find the original recipe Keshi Yena on the website for the news magazine Relish. I reduced the vegetable oil, used tomato sauce instead of tomato paste, and decided to include low sodium Provolone cheese slices instead of Gouda. Gouda might have worked fine, I just couldn’t find any already sliced or low sodium at the grocery store.

Something I discovered when making the recipe is a technique for cooking a casserole dish on the stovetop. Makes sense that people might want to avoid using the oven in a warm climate. Although the original recipe calls for preparing the dish in 4 8-ounce ramekins, I chose to use a 1 1/2 qt. round casserole dish and it came out fine.

Keshi Yena (Chicken Stuffed Cheese)

Serves 5 (approximately 289 calories per serving)

Ingredients:

2 Tbsp. vegetable oil
1 green bell pepper, chopped
1 red bell pepper, chopped
1 medium onion, chopped
2 Tbsp. raisins
1 small can sliced black olives
3 cups shredded cooked chicken
3 Tbsp. chopped dill pickles
4 Tbsp. tomato sauce
1/2 tsp. salt
Coarsely ground black pepper
8 slices reduced sodium provolone cheese

(The recipe calls for cooked chicken. If you start out with deboned uncooked chicken breasts, you can cook these up first on the stovetop with a little oil. Allow to cool. Then shred with clean hands. With the exception of cooking up the chicken I found the recipe to be quick and easy to prepare.)

1. Heat oil in a large skillet. Add peppers and onions. Saute for 5 minutes. Add raisins, olives, shredded cooked chicken, pickles, tomato sauce, salt and black pepper. Cook 5 minutes. Let cool.

2. Grease a 1 1/2 qt. round casserole dish with vegetable oil spray. Line the bottom with 4 slices of the cheese. Fill with the chicken mixture. Top with remaining slices of cheese.

3. Place the casserole dish in a large pan. Add hot water halfway up the sides of the casserole dish. Cover the pan tightly with foil or a lid and cook over medium-high heat. When the water begins to boil reduce heat slightly to allow for a simmer and cook for about 15 minutes. (The casserole dish does not need to be covered.) Serve from the stovetop when the cheese has melted. (It’s a little tricky to get the hot 1 1/2 qt. casserole dish out of the pan when it’s hot.) Serves 5 (289 calories per serving) or 4 (362 calories per serving).

Let me know if you give the chicken recipe casserole dish a try and what, if any, modifications you make!

Have a great week!

Lori

I’m passionate about eating a healthy diet because I know just how much it matters. However, I get the sense that very few people want to be told to eat more fruits and vegetables. It’s disheartening given that we have a significant body of research to support the benefit of  choosing certain foods to eat to prevent or at least least reduce the risk of cancer, heart disease, strokes, and more.

If you have ever doubted the value of eating the right kind of food, I encourage you to watch the video I have to share from TED. TED is a small nonprofit devoted to Ideas Worth Spreading. You can find their amazing award-winning TEDTalks videos on the site: www.ted.com.

NOTE: This is a fairly long video (about 20 minutes). Be sure to watch until the end. You won’t regret it!

Does the research suggest we can prevent all cancer with a healthy diet? No, absolutely not. But it may greatly enhance the odds of staying healthy and reduce the number of people who are diagnosed with active cancer each year. That’s something worth taking to heart!

I’ve watched this amazing video more than once. I hope you will too. It gives me hope! I’m looking forward to when we can more accurately predict precisely which foods may provide the greatest benefits for better health. That day is not far off.

Earlier this week I made Spicy Vegetables with Whole Wheat Couscous. This is a delicious and filling low calorie dish that is packed with nutrients. It’s the kind of meal that we look forward to eating more than once in a week. Thank goodness it makes quite a bit.

Spicy Vegetables served over Whole Wheat Couscous

The original recipe calls for using one medium eggplant. I use a can of black-eyed peas instead. I’m sure eggplant would be good but blackeyed peas add considerably more nutritional value. So with one easy swap I can significantly increase the protein, dietary fiber, and vitamin and mineral contribution.

Instead of cilantro, I use parsley because my husband is not fond of cilantro.
The original also calls for using original plain instant couscous. I strongly encourage you to find and purchase whole wheat couscous instead. You may have to look in the organic section of your grocery store to find it. I buy the Hodgson Mill product.

The flavor of whole-wheat couscous is just as good, if not better than plain couscous and you’ll get the benefit of more nutrients. For example, the dietary fiber in 1 cup of cooked original plain couscous is about 2 grams whereas the same amount of whole-wheat couscous provides 5 grams or more. Any food that provides 5 grams or more of dietary fiber per serving is considered to be an excellent source.

I like that this recipe includes lots of fresh vegetables and spices with all the accompanying nutrients and antioxidants for better health. Not only that but a 2/3 cup serving of couscous plus the veggies adds up to only 281 calories.

Spicy Vegetables with Whole Wheat Couscous

Makes enough for:

6 small servings (about 2/3 cup couscous + 1/6 of the veggies) = 281 calories per serving

4 larger servings (1 cup couscous + ¼ of the veggies) = 422 calories

Ingredients

2 Tbsp. extra-virgin olive oil

1 medium onion, chopped

2 medium garlic cloves, minced

2 large carrots, scrubbed and cut into 1-inch pieces

1 medium red bell pepper, cored and cut into thin strips

2 ½ cups vegetable stock or canned broth

1 tsp. turmeric

1 small cinnamon stick

1 tsp. curry powder

1 tsp. cumin

1 large zucchini, cut into 1-inch pieces

1 can black-eyed peas, drained and rinsed

¼ cup golden raisins

3 Tbsp. chopped fresh parsley or cilantro (1 Tbsp. dried)

1 cup whole wheat couscous

Directions

Heat the oil in a large heavy kettle. Add the onion and cook about 5 minutes until softened. Add the garlic, carrots, bell pepper, stock, and spices. Bring to a boil. Reduce to a simmer and cook for 10 minutes.

Add the zucchini, eggplant, raisins, and half the parsley (or cilantro) and continue cooking until tender, about 25 to 30 minutes. Add a little salt for taste.

Prepare the couscous according to the directions on the package. Serve the veggies over the couscous. Garnish with remaining fresh parsley.

NOTE: This recipe was modified from the original called Spicy Vegetable Tagine with Couscous. I’ve managed to lose track of the source of this recipe but I believe it came from an issue of Simple Living Magazine several years ago.

Nutrition Facts:

Per serving when serving 6:

Calories: 281

Total Fat: 5.9 g

Saturated Fat: 0.7 g

Cholesterol: 0 mg

Sodium: 330 mg (will be more if salt is added when making the couscous and/or more is added to the dish to season for taste)

Dietary Fiber: 8.7 g

Sugars: 9.8 g

Protein: 7.9 g

Vitamin A: 208%

Vitamin C: 90%

Calcium: 9%

Iron: 15%

The recipe provides the basis for a healthy meal that you can round out by adding a serving of dairy or a dairy alternative for some added protein and calcium. How about a glass of nonfat milk? Or soymilk with added calcium? Or you might add some cheese. Just 2 tbsp. grated parmesan can contribute 2 grams of protein and 138 mg of calcium!

I like this recipe and hope you give it a try!

This is the season for winter squash! Look for acorn, hubbard, pumpkin, buttercup, delicata, kabocha, butternut, and so many others! I’m growing fonder of these nutritious and tasty veggies with each new recipe I try. Today I am sharing a particular favorite of mine that I make with the butternut squash I grow in my backyard garden.

Butternut Squash Soup

Originally uploaded by fritish

(For lots of great information about the different kinds of winter squash see: All About Squash)

Winter squash is an excellent source of vitamin A and a very good source of other nutrients including vitamin C, manganese, dietary fiber, and potassium. Winter squash also provides a good source of vitamin B6, niacin, folate, copper, and thiamin. When butternut squash is served in soup the potassium present can be particularly beneficial.

That’s because the sodium level in soup, even homemade soup, can end up on the high side as we season for taste. Excess sodium, unfortunately, has the potential to negatively impact the natural ability of your blood vessels to relax and expand. Sodium also encourages your body to hold on to excess water so blood volume increases. Combine increased blood volume with less than flexible blood vessels and you have a recipe for increasing blood pressure. Over time high blood pressure can increase the chances of having a heart attack or stroke.

Fortunately, potassium encourages the body to excrete sodium and counteract the harmful effects of the excess. Winter squash averages about 406 mg of potassium per cup with butternut having about 582 mg (USDA National Nutrient Database). To put that in perspective, we need about 4,700 mg of potassium a day. However, the average American is getting about a half or less of that amount. In contrast, we need only 1,200 to 1,500 mg of sodium daily but get more in the range of 2,500 to 7,500 mg!

That’s one of many reasons why Butternut Squash Soup can be such a healthy choice. You get a good dose of potassium to counter the sodium in the soup. For more potassium serve the soup with a side salad of dark leafy greens for an additional healthy dose of potassium along with many other important nutrients! You do even better with cooked greens.

(Note: Fresh spinach has about 167 mg of potassium per cup. With cooked spinach you would get about 839 mg per cup. It takes a lot of fresh spinach to make one cup cooked! -USDA National Nutrient Database)

The Butternut Squash Soup recipe I’m sharing calls for roasting small cubes of squash at 400 degrees F before preparing the soup. The roasting gives the squash a deep caramelized flavor. This along with olive oil gives the soup a rich and buttery taste without all the saturated fat and cholesterol of butter and cream! When I tasted this soup for the first time I understood instantly how this squash might have gotten its name.

If you don’t have time for roasting you can cook the squash cubes directly in the broth. But the taste may not be quite as rich and creamy.

Butternut Squash Soup

(Makes 6-8 servings about 1 cup each)

Ingredients:

1 3-pound butternut squash–peeled, seeded, and cut into 1-inch cubes (5-6 cups)
3 Tbsp. extra virgin olive oil
2 tsp. kosher salt (or regular iodized salt)
Pinch of freshly ground black pepper
1 Tbsp. butter
1 large yellow onion, diced (about 1 1/2 cups)
1 Tbsp. chopped fresh sage or 1-2 tsp. dried sage
6 cups chicken broth

Sprinkle freshly grated Parmesan cheese on top of each bowl

Preheat oven to 400 degrees F. In a large bowl, toss the squash with 2 tablespoons of the olive oil, 2 teaspoons of the salt, and the pepper. Place the squash on a rimmed baking sheet and roast in an oven for 15 minutes or until they are caramelized; set aside.

In a Dutch oven or a large stockpot, heat the butter and the remaining oil over medium heat. Add the onion and sage and sauté, stirring occasionally, until the vegetables are translucent and tender, 10 minutes. Add the squash, broth, and the remaining salt and bring to a boil. Lower heat and simmer for 30 minutes or until the liquid is flavorful. Remove from heat. Using a blender or a food processor, blend the soup in batches until smooth. Return to the pot and keep war. Top with a little freshly grated Parmesan cheese.

(Note: My husband and I now have a handheld blender. Having such a blender can save a considerable amount of time and fuss because you blend in the original pot. We also have a new grater that works wonders for grating a small amount of a hard sharp cheese for added flavor in the food we eat without adding lots of calories, saturated fat, or cholesterol. To read more about the blender and grater you may want to read Kitchen Tools and Gadgets for Weight Loss and Better Health!)

Source: This recipe is a slightly modified version of an original from Real Simple Magazine.

Nutrients per serving (calculations based on 6 servings):

Calories: 122

Fat: 9.2 grams

Carbs: 7.0

Protein: 3.3 grams

Saturated Fat: 2.2 grams

Sodium: 967 mg

Dietary Fiber: .5 grams

Vitamin A: 2458 IU

This really is a terrific, healthy and low calorie soup recipe. We love it. Hope you give the recipe a try! Enjoy!

I am continually surprised and delighted by the quality of important information one can come across on the web. However having said that, actually sifting through an overwhelming amount of useless communication is a little bit like looking for a needle in a haystack! So I hope some of the great pieces I came across in the past week or so may support you in your journey to achieve better health and wellness.

A topic near and dear to my heart is any news or tips on how to keep my brain healthy as I age. Having my beloved father be diagnosed with Alzheimer’s before he passed away a few years back made me take a closer look at my own situation. I came across several great articles that give me hope I am doing many of the right things to stay healthy. I also learned a few new ideas.

47 Ways to Fine Tune Your Brain is my top pick for a wow! article. Lots and lots of good tips. Hopefully, like me you will find one or more ideas you hadn’t thought of before.

A couple of other shorter but good articles about brain health include:

Seven Ways to Keep Your Mind Sharp

6 Foods to Increase Your Brain-Power (Will a certain handful of foods increase your brain function? The six foods in this list may or may not be the best or certainly the only foods that are important for your brain but I would put them at or near the top of any list I might make. Also included is a short list of the kinds of foods that may detract from brain health.)

On another note, if you enjoy exploring new recipes without spending a long time surfing the web, I think you’ll like a new recipe site online called recipe.com. This new site will incorporate some of the best recipes from Better Homes & Gardens, EatingWell.com, Fine Cooking, the Food Channel, and more all in one place. Be sure to check out the healthy cooking options and the cooking how-to information. Nice! Any drawbacks? The site seems to require registration and parting with your email address to access some of the content.

If you or anyone you know has recently decided to become a vegetarian you might want to take a look at What Makes for a Healthy Vegetarian Diet? Included with this short article written by a dietitian, are some links for helpful resources.

My last recommendation for a good read is one of the best on this list. If you need some excellent tips on ways to save money at the grocery store you will love 10 Specific Ways to Cut Your Food Budget . Even if you are a seasoned pro with budgeting your food dollars you might learn something new!

These articles are worth your time.

Have a great week!

Quinoa is special! At least I think so. I was raised on quinoa, although at the time I didn’t even know it! An American by birth, I grew up in the land-locked country of Bolivia, high in the Andes Mountains. My family was living in Bolivia while my father was on assignment as a petroleum economist for the United Nations. I was a teenager at the time and not into cooking. How I wish I could go back now and explore the many healthful foods we ate!

Peruvian Quinoa Stew
(Serves 4)

Quinoa (pronounced keen-wah) is native to Bolivia and Peru. It looks like a grain and cooks like a grain so it is commonly referred to as a grain. Botanically speaking, however, it is actually a seed of a leafy plant related to spinach. This special grain has nearly twice the protein of “real” cereal grains with fewer carbohydrates and some healthy fat! Unlike cereal grains it is a “complete” protein. That means it has all the essential amino acids present that your body needs to build lean tissue such as muscle.

Quinoa Paella
(Serves 6)

Nutritional Analysis
Calories: 240; Fat: 6.6 g; Saturated Fat: 0.7 g; Carbs: 36.3 g;
Fiber: 6.7 g; Protein: 9.1 g

Quinoa is a good source of potassium, iron, copper, manganese, and magnesium. It is also a source of many vitamins including niacin, thiamin, riboflavin, folic acid, B6, and Vitamin E. In addition, quinoa is gluten free.

The seeds of Quinoa are covered with a bitter tasting coating of saponins that act as a natural repellant to birds and insects. However, you have no need to worry. When quinoa is prepared for sale in the market place, the bitter saponins are removed. It’s still a good idea to rinse quinoa before cooking. Because quinoa does not have any gluten it is an excellent choice to include in the diet of anyone with gluten sensitivity.

Quinoa cooks up faster than rice. One part uncooked quinoa will yield 4 times that amount cooked. It can be used in salads, soups, stews, egg dishes such as quiche or frittata, and desserts. I’ve also found it makes a great hot cereal for breakfast along with some dried fruit, nuts, and fresh or frozen berries.

Warm and Nutty Cinnamon Quinoa Recipe
(Serves 4)

If you like nutty, chewy and nutritious, you’ll want to go make a bowl of this appealing breakfast cereal as soon as you can! It’s one of what may be hundreds of scrumptious recipes posted on the 101 Cookbooks blog. Do exercise caution however! Many of the recipes, although enticing, are not low calorie or necessarily healthy by any means!

Nutritional Analysis
Calories: 314; Fat: 10.4 g; Saturated Fat: 0.9 g; Carbs: 47.5 g; Fiber: 7.8 g; Protein: 8.9 g

Quinoa Turkey Burgers with Easy Guacamole
(Serves 4)

When preparing this recipe/meal make sure you purchase extra lean ground turkey 99% fat free or you will have a good deal more saturated fat and cholesterol along with the accompanying unnecessary calories. Omitting the avocado would also reduce the calories but then you would forgo a good source of unsaturated healthy fat and other important nutrients avocado has to offer such as vitamin K, dietary fiber, vitamin B6, vitamin C, folic acid, and copper.

Nutritional Analysis
Calories: 332; Fat: 11.7 g; Saturated Fat: 1.5 g; Carbs: 36.4 g; Fiber: 6.3 g; Protein: 20.9 g

[UPDATE: I've now made the burgers. They are good but I believe they would be better with less quinoa and more ground turkey. So the next time I make these I plan on including only half of the quinoa. That reduces the calorie count per burger to only 246 calories with the avocado/guacamole topping. Bun not included.]

With half the quinoa:

Calories: 246; Fat: 10.2g; Saturated Fat: 1.5 g; Carbs: 21.4 g; Fiber: 4.8 g; Protein: 18.4 g

Butternut Squash and Quinoa Frittata
(Serves 4)

What a great idea to add squash and quinoa to a frittata! I have lots of butternut squash ready for cooking from my garden. This recipe seems to be quick and easy to prepare. I can’t wait to try it!

Nutritional Analysis
Calories: 287; Fat: 12.3g; Saturated Fat: 4 g; Carbs: 30 g; Fiber: 4g; Protein: 16 g

Zucchini and Corn Taco Seasoned Salad
(4 servings)

This recipe calls for making homemade taco seasoning. To save some time, a packaged mix should work just as well. It also calls for using a cheese called cotija. Not being familiar with this cheese I did a little research. From what I have learned it is evidently similar to Parmesan cheese with respect to taste but looks to me like feta cheese. I would imagine either Parmesan or feta would make a suitable substitute for the cotija.

Nutritional Analysis
Calories: 304; Fat: 8.1 g; Saturated Fat: 1.5 g; Carbs: 49.4 g; Fiber: 7.1 g; Protein: 10.1 g

Hope these five healthy low calorie quinoa recipes will get you started on cooking with quinoa. I plan on making the Quinoa Turkey Burgers and the Butternut Squash and Quinoa Frittata this week. I’ll be making the others as well as soon as I can! How about you?

One of my favorite homemade soups is African Peanut Soup. It is nutritious, delicious, and filling. For a 1 cup serving it offers a generous amount of vitamin C, vitamin A, dietary fiber, and a fair amount of protein all for only 280 calories. It is quite nearly a full meal in and of itself. Add a serving of non-fat milk or low fat cheese or yogurt to boost the protein and calcium and you're good to go.  If you can afford the calories add a small piece of whole wheat bread or a few whole-wheat crackers and tossed salad with light salad dressing.

The recipe makes quite a lot. If I remember correctly it yields about 6 cups. You could make up a batch ahead of time and have nutritious meals ready to eat in minutes. If you live alone you might make half the recipe or freeze the extra in small pre-measured containers of 1-3 servings. My husband and I usually eat it up the week we prepare it so seldom find a need to freeze. But I have tried it and I believe it freezes fairly well.

Ingredients:

1 Tbsp. peanut oil
1 clove garlic, minced
¼ cup finely chopped onions
1 28-ounce can chopped tomatoes, undrained
1 6-ounce cans tomato paste
1/2 cup creamy peanut butter
4 cups chicken broth
1 Tbsp. balsamic vinegar
1/4 tsp. cayenne pepper
2 tsp. salt
1 cup brown rice (original recipe calls for white rice but I prefer brown for more nutrients)
1/4 cup unsalted peanuts (original calls for salted but I prefer to reduce the sodium whenever I can)

In a medium saucepan, over medium heat, heat the oil and garlic for 1 minute. Add the onions and cook to a golden color 2-3 minutes. Add the tomatoes, tomato paste, peanut butter, broth, vinegar, cayenne, and salt and stir till well mixed. Bring to a boil. Add the rice, reduce heat to low, cover, and cook for 20 minutes. Ladle into individual bowls and garnish with some peanuts.

Recipe adapted from the original published by Real Simple Magazine in September 2005.

Nutrition Facts:

1 serving = 1 cup
Calories = 280

Total Fat + 16.4 grams
Saturated Fat = 3.2 grams
Cholesterol = 1 mg
Sodium = 1029
Carbohydrates = 27 grams
Dietary Fiber = 4.7 grams
Sugars = 9.1 grams
Protein = 9.8 grams

Vitamin A = 16%
Vitamin C = 35%
Calcium = 5%
Iron = 16%

An added bonus for this meal is that it takes only about 10 minutes to get the ingredients into the pot and cooking if the rice has been prepared ahead of time. I will sometimes make up a large batch of brown rice with my rice cooker at the beginning of the week and then I have plenty of rice ready to go for a number of different meals. The total cooking time for this soup is about 30 minutes.

Enjoy!

Water Wisdom!

Your body is made up primarily of water. Depending on your body fat, water is 50 to 80 percent of your total body weight. Your muscles and brain are about 75% water and your blood is about 80 percent water but might at times be as high as 92% water. The rest of your body averages about 50% water. All together, total body water weight for adult women is about 60%.

You need water for many reasons–to transport nutrients, lubricate joints, regulate body temperature, and eliminate waste. About 4% of your total body water is lost every day without sweating. And if you are physically active or live somewhere with high temperatures, high altitude, or dry air the loss of water is greater.

So how much water do you need each day? The National Academy of Sciences (February 2004) recommends about 2.7 liters (91 ounces or 11.3 cups) for the average adult American woman. That may sound like a lot but it takes into account the water you get from food and beverages in addition to any you might drink as plain water. Also your need may be significantly less or more depending on your circumstances. For example, if you are sedentary and live in a cool climate your need will be less than someone who is physically active in a warm climate.

The actual amount of water you get from food depends on how much you eat and what you are eating. Fruits and vegetables are a much better source of water than say refined carbohydrates such as chips and crackers. The National Academy of Sciences suggest that women are getting somewhat less than 3 cups of water each day from food.  That means you may need an additional 8-9 cups of water from beverages.

The problem for many Americans is that in addition to meeting water needs many people are getting too many calories from beverages. This may be part of the reason you often hear the recommendation to drink 6-8 glasses of plain water. However it is possible to get plenty of water from unsweetened tea or coffee without extra calories.

At one time, not that long ago, caffeinated beverages were believed to be dehydrating. Recent research suggests that this is only true for individuals who are not accustomed to drinking a high level of caffeinated beverages and who then consume a significant amount of caffeine (the equivalent of 3-4 cups of coffee or 5-8 cups of tea). (School of Sport and Exercise Sciences, Loughborough University. Leicestershire, UK)

Some people enjoy drinking low calorie or calorie-free soft drinks to satisfy thirst. The FDA has approved a number of low-calorie or calorie-free sweeteners. Even so, I choose not to drink calorie-free soft drinks because I am concerned about the potential long-term negative effects of these sweeteners. There is also some indication that sweet but calorie-free or very low calorie beverages may actually encourage an individual to eat more food and thus consume more calories rather than less.

The easiest way to way to stay well hydrated is to simply drink enough to satisfy your thirst. This may be a little more problematic for people who are older, particularly the elderly, because thirst may not be well regulated.  There is a simple solution. Pay attention to your urine. If it is very light in color or clear chances are good you are getting plenty of water. If not, find a low calorie beverage or plain water and drink up!

Here are some general guidelines for beverage consumption (Healthy Beverage Guidelines released in 2006 by a panel of experts):

1. Water – Drink 20-50 ounces each day (about 2.5 to 6 cups of water)

2. Unsweetened tea or coffee – Drink 0-40 ounces of tea or 0-32 ounces of coffee (caffeine is the limiting factor for coffee)

3. Low and non-fat milk and soy beverages – 0-16 ounces a day

4. Non-calorically sweetened beverages – 0-32 ounces

5. Caloric beverages with some nutrients – 0-8 ounces per day of juices. No whole milk. Consume sports drinks sparingly (except for endurance athletes) 0-16 ounces per day.

6. Calorically sweetened beverages without nutrition. No more than ONE 8-ounce serving per day.

I have a delicious breakfast recipe to share with you. It’s a naturally sweetened cooked oatmeal cereal made with a rice cooker. You may be wondering why I would share a hot cereal in the summer months? Simply put, I had promised a while ago that I would post this recipe for one of my low calorie breakfast suggestions on my Women and Weight Website. (300 calorie mini-meals) I’m finally getting around to doing just that. Besides, cooked oatmeal is a nutritious low calorie choice at any time of the year.

Using a rice cooker to prepare this recipe is a blessing. I can quickly measure out the ingredients, add them to the cooker, and then walk away and let it go to work while I am busy elsewhere. The recipe makes enough for a number of servings. I just refrigerate the cereal till I am ready to scoop out a half a cup or so and warm it up in the microwave oven for breakfast.

Image via Wikipedia

This recipe gets its natural sweetness from pure maple syrup and the addition of a little dried fruit such as cranberries or raisins. In addition, when the prepared oatmeal is ready and served, you could top it with a little low fat milk and some fresh fruit.

I own an Aroma rice cooker that works great. So far I have only experimented with making white rice, brown rice, and cooked oatmeal. I have a number of other healthy recipes I will be testing in the coming months. It’s fun to use a rice cooker and it can be a time saver but it’s not essential.

Naturally Sweetened Oatmeal

1 1/2 cups 100% Natural Whole Grain Rolled Oats (such as Quaker “Old-fashioned” oats not the quick oats)

2 1/2 cups skim milk

1 tsp. pure vanilla extract

1 1/4 tsp. ground cinnamon

1/8 tsp. (pinch) salt

2 Tbsp. pure maple syrup

1/4 cup raisins or craisins (dried cranberries)

1. Place all the ingredients in the rice cooker. Stir gently and then spread out and smooth for even cooking.

2. Close the cover. I use the white rice heating button with my Aroma Rice Cooker. Some rice cookers have a porridge button but mine doesn’t. (I do have a brown rice setting that I haven’t tried yet for making the oatmeal but it would probably work just fine.)

3. By using the rice setting I have found the oatmeal cooks well and takes about 35-40 minutes. Depending on the oats you use to prepare this recipe, you may need to adjust the amount of milk to get the right consistency.  Although many rice cookers have a “warm” setting that will hold the cooked food till you are ready for it, I recommend turning the cooker off when it is finished with the cooking cycle. I have found that the oatmeal can overcook on the bottom and get dry and crunchy if it is left to sit on the low heat or warm setting.

(NOTE: Although I have not done this myself, I don’t see any reason why you couldn’t prepare this recipe on the stovetop. The difference being that you would need to stir the oatmeal as it cooks to keep it from burning. I would imagine it would be finished cooking in less time than a rice cooker.)

This recipe makes about six 1/2 cup servings with about 226 calories each.

Oatmeal makes a nutritious and filling breakfast. If you watch your portion size, it can be a great choice for weight loss or maintenance. And if you should need to keep your cholesterol levels in check, the soluble fiber in oatmeal can provide an added bonus! Enjoy.

Image via Wikipedia

Tip# 8

Don’t Forget the Fiber

Dietary fiber is one of nature’s best gifts. The benefits of fiber range from easing the transition of food through the digestive tract, to lowering blood cholesterol levels, and possibly reducing the risk of certain cancers. Best of all it can provide a pleasing sense of bulk to meals and snacks and give you a feeling of fullness without calories.

Dietary fiber is a complex carbohydrate found only in foods of plant origin. Your body cannot digest or absorb dietary fiber and as such it has no calories.

However, the micro flora (bacteria) in your large intestine may ferment the fiber. This fermentation produces fatty acids, some of which may be absorbed. Fermentation is also responsible for the unwelcome byproduct of gas.

Soluble Fiber

During digestion, soluble fiber absorbs water and becomes gel-like. This process helps to slow down digestion and the rate of nutrient absorption from your stomach and intestines. The soluble fiber helps you feel full longer. It may also help to lower blood cholesterol levels and stabilize blood sugar.

Soluble fiber can be found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables.

Insoluble Fiber

Dietary fiber of the insoluble kind also pulls water into the intestinal tract. This type of fiber can absorb water but unlike soluble fiber it cannot dissolve in water.  Insoluble fiber adds bulk and speeds the passage of foods through the digestive tract. It may help to reduce the risk for certain types of cancer.

Insoluble fiber can be found in wheat bran, whole grains, and most fruits and vegetables.

Some research studies suggest that too much dietary fiber could bind and interfere with the absorption of essential minerals: calcium, copper, iron, magnesium, selenium, and zinc. However, this should not be a problem for adults who have a nutritionally balanced diet.

The National Academy of Sciences recommends women 50 years of age and younger have 25 grams of fiber daily. Women over the age of 50 are encouraged to have at least 21 grams of fiber.

ACTION STEPS:

1. Estimate how many grams of fiber you have in a typical day.

Keep track of all the food you eat for a day or two. Note what you eat along with exactly how much. You can analyze the fiber content of these foods using a free or low cost service online. To find a nutrient database that will meet your needs, you may want to read a review I published on my Women and Weight Website  Calorie Counts and Nutrients: Best Sites Online I am a member of MyFoodDiary.com and I’ve found the service they provide to be easy to use and very helpful.

2. For information on fiber and weight loss along with tips on how to increase dietary fiber in your meals and snacks, I have several articles on my Women and Weight Website:

Dietary Fiber: Can it Help You with Weight Loss?

High Fiber Diet for Weight Loss

Get Plenty of Fiber: Ten Tips