I plant a big garden every year and I always try to utilize as much of the produce as I can. Part of that involves preserving things for use throughout the winter. I love looking at my dinner table in the middle of January and still seeing food from my garden. Here are a few ways I use my toaster oven to help.

Home Dried Herbs

I love fresh herbs and always grow plenty of them. Basil, thyme, rosemary, chervil, oregano and mint are some of my favorites. They, of course, taste best when they are fresh and just picked. But I do like to dry some of the extra herbs to use during the off-season.

First, heat your toaster oven to 200 degrees F. Then remove the leaves from clean, dry fresh herbs. Spread the herbs evenly over a baking pan lined with parchment paper. Put the baking pan into the toaster oven and turn off the oven. Check them in 1 hour. The herbs should be completely dry and crumble at the touch. If not, heat the oven back to 200 degrees F. Return the herbs, shut off the oven and check in 30 minutes. Repeat if necessary. Store the dried herbs in an airtight container in a dark place.

Oven Dried Tomatoes

I love sun-dried tomatoes but they can be quite expensive. I make something similar in my toaster oven. First, heat your oven to 200 degrees F. Wash your tomatoes and cut them in half. Place the tomatoes, cut side up, on a baking sheet lined with parchment paper. Sprinkle with a fair amount of sea salt.

Bake for 3 hours. At the end, the tomatoes should be a deep red and about 1/4 of their original size. Put them in a glass jar and top with extra virgin olive oil. Store in the refrigerator.

Dried Chile Peppers

I love cooking spicy food, so I grow lots of chile peppers every year. I usually dry about half of them for use throughout the winter and spring. This method will work for any type of chile pepper, although the time needed for drying will depend on the type of pepper used.

You'll need a toaster oven with a low temperature setting for this task, about 100 to 120 degrees F. Often this temperature is achieved through a "warm" setting. If your toaster oven doesn't go this low, you'll just end up cooking the peppers which won't preserve them at all.

Warm the oven. Wash the peppers and remove the stems. Place them on a baking sheet lined with parchment paper. Put them in the toaster oven. Flip the peppers over every 30 minutes until they are completely dry. This will take anywhere from 1 to six hours depending on the size and moisture content of your peppers.

Store the cooled, dried peppers in an airtight container in a dark place.

To find the best toaster oven for preserving summers bounty and so much more, visit Toaster Oven Reviews. You will find thousands of reviews as well as a handy buying guide to help you along the way.

Heather Krasovec, creator of http://best-toaster-oven-reviews.net/, uses her extensive experience in food based industries to help consumers make the best choices when stocking their kitchens.

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A few years back I was reading a cookbook that is roughly 100 years old. It stated quite plainly "tea comes to use ready to brew; coffee must first be roasted." I was surprised to learn that coffee was regularly roasted in the home without any special equipment so recently. With all the expensive, technologically advanced home coffee roasters available today, it seems we have forgotten how easy coffee roasting can be.

A few days after reading that cookbook I ordered my first batch of un-roasted, green coffee beans. The resulting coffee was better than any I've ever tried. I haven't bought pre-roasted coffee since.

There was a bit of trial and error that followed, but I can honestly say that even my worst batch ended up better than any coffee I had tried before roasting my own. I have roasted coffee on the stove top, in a popcorn maker and in the oven. I have used my gas grill and the side burner on it. The biggest problem with roasting coffee is the large amount of heat and smoke produced during the process.

About a year ago, I found the perfect solution. I now have a toaster oven that I keep in the garage just to roast coffee. It keeps the heat and smoke out of my house. As an added bonus, my garage now smells like an upscale coffee shop.

Many die-hard coffee roasting enthusiasts will tell you that baking coffee in an oven is not the way to go because it will result in an unevenly roasted batch of coffee. To them I say: You are both right and wrong. Yes, the roast will be uneven. But this only adds to the complexity of harmonious flavors in the final cup of coffee. You will end up with the strong, rich flavors of a dark roast accompanied by the soft, fruity flavors found only in a light roast. I have tried methods that roast the coffee more evenly and the resulting cup of coffee is just not as good.

So what do you need to turn your toaster oven into a coffee roaster? Just a shallow baking pan, metal colander, oven mitts and green coffee beans (those can be found online and delivered straight to your door.)

Crank up your toaster oven to its highest temperature setting. The higher your toaster oven goes, the better it will work for this task. Spread the green coffee beans out on the baking pan in a thin layer. Place into the warmed toaster oven. How long the process takes depends on many factors. The amount of moisture present in your beans, the ambient temperature of the room and how hot your toaster oven gets all play a role. I've had batches that are done in as little as 10 minutes and some that take as long as 30 minutes. All you can do is listen and wait.

So what are you listening for? The coffee will "crack" and you will hear popping and cracking sounds. After the first crack, you have a very light roast. If the coffee is left in the oven it will get to the second crack stage, which means a very dark roast. Everyone has different tastes, but I prefer mine somewhere between. I normally remove my beans as soon as I hear the start of second crack, or sooner.

Be very careful removing the beans; they will be extremely hot. Transfer them immediately to the metal colander and swish them around for several minutes. This does two things. First, it helps the beans to cool, thereby stopping the roasting process. It also helps separate the beans from the chaff (a papery layer on the outside of the beans.) Do this outside, and the chaff will simply blow away. Don't worry if all the chaff isn't removed, it's perfectly fine to brew coffee with some chaff attached.

Transfer the beans to a glass jar, but don't cover for 4 hours. Then tightly cover the coffee until you are ready to use it.

To find the best toaster oven for roasting coffee and so much more, visit Toaster Oven Reviews. You will find thousands of customer reviews as well as a handy buying guide to help you along the way.

Heather Krasovec, creator of http://best-toaster-oven-reviews.net/, uses her extensive experience in food based industries to help consumers make the best choices when stocking their kitchens.

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Making banana chips using a solar dehydrator is fun, healthy, cost nothing (except for the cost of the bananas), literally, and from a process perspective comes with a handy energy description tag that reads "carbon-free". Bananas after all are healthy, act as an important source of vital nutrients, minerals and vitamins and cost virtually nothing.

The health benefits of bananas include, but are not limited to the following:

· Good source of dietary fibre-an average banana provides approximately 10-15% of the recommended daily dietary fibre requirement for adults

· Good source of vitamin B6-an average banana provides approximately 20-40% of the recommended daily requirement for adults

· Good source of potassium-the average banana is rich in potassium and provide 10-15% of the recommended daily requirement for adults. Potassium provides various health advantages including improved blood pressure

· Bananas are a good source of vital amino acids including tryptophan which plays an important role in the production of serotonin in our metabolism

· Bananas assist to combat diarrhoea, especially when the banana is initially mashed up and allowed to oxidize

· Bananas also have a pectin content which assists with digestion

· Bananas have a high iron content which is particularly helpful in combating anaemia

· Bananas contain no fat, cholesterol or sodium

· Bananas have a high carbohydrate content and when digested, our internal enzymatic system breaks the complex carbohydrates down to provide us with energy

In terms of the actual chip-making process go out to a fruit grocer and purchase a bunch of ripe bananas. Choose bananas that have only just ripened and are still reasonably firm. Avoid over-ripe bananas and ensure the fruit is not bruised and free of any obvious visible contaminants (dirt, mould etc).

Peel all the bananas and thinly slice each banana into slices that have the thickness of two large coins stacked together. Pour about a cup of lemon juice into a large, shallow bowl. Dip each individual slice into the bowl for about 30 seconds, and then briefly allow any excess lemon juice to drip off the slices. The lemon juice acts to add some additional vitamin C back to the slices and reduces the browning of the banana chips caused by oxidation. Depending on how adventurous you are you could add the slices to an additional mix of honey, water and cinnamon to impart extra flavour (half a cup of honey added to half a cup of water with two teaspoons of cinnamon).

Layer the banana slices (chips) in a single layer in the solar dehydrator on sterile, food-grade parchment paper in an insect-free environment. Expose to full sunlight for at least 12 hours. After 12 hours check the texture and consistency of the banana chips and when the correct moisture level is achieved (the chips will be leathery and crisp), remove the chips from the solar dehydrator, allow to cool and then store in sterile packaging preferably at ambient conditions in a cool environment out of sunlight.

Just be aware that sometimes banana chips can take as long as 24 hours (or longer) full exposure to sunlight, depending on individual circumstances. If you find that you struggle to achieve the correct dryness, then experiment with turning the slices over, in other words dry for say 6 hours and then turn each individual slice over to allow the bottom side to also get the full exposure to the sun as well. Alternatively experiment with using slices that are only as thick as a single coin.

About The Author

Lee Elliott is an Author on Solar Cooking and related solar cooking activities. As an Author on the subject, he is at the forefront to provide solutions to information related to solar cooking and using solar cookers.

For more articles on Solar Dehyrators or to get your FREE Mini Course on Solar Cooking go to http://www.solarcooking.mobi/.

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Veal, or meat from young cattle, is tender and has a mild flavor that goes well with other ingredients. With the mild flavor it has, a growing number of chefs are starting to prefer veal over chicken or beef when preparing stock. However, there is a bit of a drawback in this preference because veal are not as widely available as chicken and beef, and in some countries, veal is more expensive, hence not very viable in business settings.

A veal stock recipe is no different from the basic stock recipe taught in schools and in home kitchens. Vegetables, aromatics, and spices are still used but the way the veal is prepared could vary. The main goal is still the same, extract as much flavor as possible from the bones and meat to create the essence, which would then make for a wonderful stock.

The general consensus for stock is that bones pack in more flavor and the process of slow cooking them allows for the extraction of that flavor. The cooking time is painfully slow because it takes a while to get the flavor off the cartilage and tissues. But when the process is done, the stock made of veal comes out as more flavorful than other types of stock. Apart from the onions, carrots and celery, parsley, some spices are usually added such as peppercorn, thyme, and bay leaves. This gives out more flavor and combines well with the milder essence of the veal.

A veal stock recipe would warn of using salt or seasonings because stock should have neutral taste as it is used as a base for various types of dishes that require sauces. There's really no need to manipulate the flavor once the stock starts the slow cooking process. However, from time to time, the scum that float on top should be removed by skimming only and not stirring. The skimming process should be carefully done so as not to accidentally mix in the scum with the stock. Upon simmering, fat would also rise on top. This time, the fat can be left alone because as the stock cools, they will solidify and it would then be much easier to take them off. Some cook let it stay for a while longer as it acts as a wall to block waste and bacteria and stop them from getting mixed in the stock.

A veal stock recipe is usually used in hotels and fine dining restaurants because there is this perceived fanciness attached to the use or consumption of veal. This is understandable considering that veal is a little more expensive and the young meat is more tender. Dishes using veal stock have a distinctive taste that keeps diners hooked. It wouldn't be a surprise if more and more chefs and cooks start using veal more in their signature dishes. This is because the milder flavor of veal stock gives chefs more room to manipulate the taste of various dishes whose quality of taste rely largely on the quality of stock used.

Click here now to get your delicious veal stock recipe and start creating fancy dishes like a seasoned cook in your home kitchen now.

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One of the first things that you must remember when using a cast iron skillet or frying pan, it that you must NEVER add any cold liquids into a very hot cast iron fry pan or skillet, if you do then the result may well be that the pan will be cracked and rendered totally useless.

If you are using an electric range then you may find that the heating is not as even as you may like it to be, this uneven heating can also case the pan to warp or crack. If you do use an electric range then heat the pan slowly and keep the heat at medium to medium low.

The more you use your pan the better it will become, because you will be seasoning it each time that it is used. But if you only use it periodically, then it will pay to rinse the pan with a little warm soapy water before using to remove any oil that may have seeped out of the surface of the pan, this oil could be rancid and spoil the taste of your food.

Once you have seasoned your pan you can use it to cook almost anything including a roast or fry chickens, stir fry - a great Chinese meal, fry potatoes or even bake a cake. The opportunities to use a good quality cast iron fry pan are almost endless.

Make sure that the pan is very hot before cooking, a drop of water put into the pan should sizzle when it is hot enough to use.

After using the pan, allow it to cool down then use warn water with a little dish washing detergent added and clean the pan, dry it thoroughly before putting it away. If the pan has a lid then it is important that you do not store the lid on the pan, as this will cause condensation and this in turn will cause rust to appear on the surface of the pan, so leave the lid off. You should also leave some paper towel inside the pan as this will collect any moisture that may be left in the pan.

It should be obvious, but never put a cast iron pan in the dishwasher, and also never store any left over food in it but clean it as soon as you have finished using it.

You can also purchase cast iron pans that are coated with enamel. This gives the pan a beautiful luxurious finish that will look good in any kitchen. The inside can also be enameled if you wish, this will remove the need to season the pan but will not effect the excellent heating properties of the cast iron. The only draw back from this is that there will be no minute amounts of iron leached into your food, something that most of us do need. If you need to reduce your iron intake, then an enameled pan is probably the best option for you.

Look after you cast iron pan and it will last several life times. Enjoy your new cooking experience.

Hello, my name is Lesley and I hope I can teach how to use and care for your cast iron skillet or frying pans. Visit Best Frying Pan Buys if you want more information about frying pans and skillets.

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Tchaikovsky's timeless Yuletide ballet is presented in an all-new movie version with as much eloquence as one would find in a live stage production. Replete with gorgeous costumes and scenery, George Balanchine's production, adapted by Peter Martins, features the New York City Ballet with narration by Kevin Kline. From the moment the Nutcracker prince winds toymaker Drosselmeier's life-sized dolls, viewers are ushered into the captivating story of a little girl's Christmas Eve fantasy of beauty, magic, and sugarplums. While several versions of this beloved tale are available in video, this one is distinguished for the magnificent performances of a large cast of young ballet dancers from the School of American Ballet. While Culkin lends his star-studded name, that is all he lends in what is mostly a wooden performance (he often appears on the sidelines looking quite blasé and detached). More deserving accolades go to Jessica Lynn Cohen as Marie, whose genuineness never wanes and dance steps never falter. Bart Robinson Cook is wonderful as the playful Herr Drosselmeier, and Darci Kistler is the graceful Sugarplum Fairy. Mostly this film belongs to children--both on the stage and in the audience. What is lacking in spontaneous energy of live theater is made up for in a perfectly polished performance. The only thing missing is the well-earned applause. --Lynn Gibson

Price: $19.95

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The EatSmart Precision Pro Digital Kitchen Scale is a versatile multifunction home appliance. Designed to be highly accurate and aesthetically pleasing, the Precision Pro is manufactured to the highest quality specifications. Weigh items up to 11 lbs quickly and accurately, with results displayed in four different units: grams / ounces / pounds / kilograms.

For cooks - Weigh food items directly on the scale platform or utilize the scale's tare (zero) function, which eliminates the weight of a plate or bowl and makes cleanup a snap. The high resolution screen provides easy viewing angles on any kitchen counter and the five rubber feet eliminate sliding. Additionally the three minute auto-turnoff feature ensures that you will never again lose your measurement in the middle of your recipe prep!

For Weight Loss Goals / Disease Management - The Precision Pro is ultra accurate, precise to .05 ounce / 1 gram increments and perfect for calorie or carbohydrate counting. The scale now includes a FREE EatSmart Calorie Factors book for easy calorie counting (simply multiply the grams of food by the calorie factor in the book)! Stop guessing about portion sizes and start living a healthier lifestyle today.

Best of all, the Precision Pro's economical price makes it a phenomenal value as well. Get yours today!

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If you will be cooking Thai food in your house, you'll be using lemongrass quite often. That means it is critical to understand how to use each bit of it. If you choose 3 different recipes to make, odds are very good that no less than one of them will need to have lemongrass. The challenge that pops up though, is that the majority of recipes only want a particular part of the stalk. Each part of the stalk is different so if you want to be effective and cost successful in your cooking area, you should learn how you can deal with each piece. You need to also find methods to utilize the area of the stalk that typically gets thrown away.

The first step is to make use of lemongrass that is bound tightly. Anything at all else won't have as much flavor. Usually when you use lemongrass for cooking, you start by ripping from the tough, external layers of the stalk. These need to be thrown away. This should expose the inner part of the lemongrass that is a pale yellow color. The bulb of the stalk should be removed and the easiest method to do this is to just get rid of the bottom two inches of each stalk. The top of the stalk that is brighter green also must be removed before cooking.

After slicing the lemongrass in little pieces, you should either make use of a blender or a pestle and mortar to mash it even further. When you have completed the preparing of the lemongrass, it is possible to put it in a closed container and put it in your freezer.

Simply because you can't use the other parts of the stalks in recipes that call for basic lemongrass doesn't mean you cannot use the other pieces. The simplest thing for you for you to do is to put those pieces into curries and soup to add just a little additional flavor. All you need to do is make a couple shallow cuts through the length of the lemongrass stalk. These do not need to be deep cuts, just enough to allow the aroma and taste of the stalk to be revealed. You also need to "bruise" the stalk by slightly bending it a number times.

But, you need to ensure that you take these stalks out of the food just before you serve it. Traditional Thai food eaters will understand they should not eat this area of the stalk. But, beginners may not be aware of that and they won't think really highly of your cooking if they try to eat it.

Find out a lot more about cooking Thai food through the Chiang Mai Thai Cookery School. The best Thai cookery course available. Get many fantastic tips, find a number of wonderful recipes and find out how you can learn to really turn into an expert yourself.

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The one thing that probably discourages more people from purchasing and using cast iron is maintenance. Like carbon steel woks, cast iron cooking pieces require "seasoning." To many this is a mysterious or overly time-consuming process. Even if you treasure fond memories of eggs and pancakes cooked in grandmother's ancient, blackened skillet, you might have no idea how to turn your new pan into such a treasure. Fortunately Lodge has come out with the new Logic line, which has been evenly coated on all surfaces with an electrostatic spray of vegetable oil. Next the cookware is put into an extremely high temperature industrial oven which bakes the coating into the surface. Not only will you be spared the time and effort of seasoning, but also the new piece you buy will look and perform better than if you had seasoned it at home. Just like that heirloom pan you will find that even pineapple upside down cake doesn't stick to this surface. A large skillet, such as this one, is ideal for frying chicken or catfish or for baking a pie.

Price: $27.50

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Weddings are very special, and planners strive for perfection in all aspects of the event. Homemade candy can be a way to fulfill that high level of expectation in the sweet delicious favors department. Wedding chocolate candy molds is a great assist in this effort. Hard candy is probably the easiest homemade candy to make, but it is not the best choice for a wedding.

Nothing beats chocolate for a wedding, and chocolate lends itself very well to the imaginations of all involved. It is really simple to use chocolate, and using the proper molds can make the preparation even simpler... ultimately making the event even more successful.

What makes chocolate so convenient is that Chocolate is the main ingredient of the "candy" you shape into your creations. With other types of candies there is much more mixing and measuring of ingredients. But using chocolate itself as the starter, you are not really starting from scratch. You simply melt the chocolate and create your own designs and shapes. Also in the case of weddings, you rely on the wonderful, and plentifully available chocolate wedding molds. But even without using molds for the candies themselves, you can let your imagination fly... and let the molds inspire you. You can create designs for occasions beyond weddings... like graduations... dinner parties... and other theme based occasions. Your creative touch can make any event personal and special because practically everyone loves chocolate.

Many different kinds of molds are readily available and help you add that special touch. For the most part, your own unique designs can be accomplished with the use of chocolate candy molds. Molds can be made out of various materials but the easiest molds to use are made out of silicone or plastic. Some molds, though not as user-friendly, are made of metal. These metal molds are more durable, but sometimes cause a problem when extracting the candy from the mold. The flexibility of the plastic molds makes them the molds of choice for chocolate.

There are many types of molds for making chocolate, they include: bon bon molds; Christmas molds; animals, nature and sports molds. There really is quite a variety and you can mix, match, and combine to your heart's content.

The advantage to using these molds is that, for the most part, the molds are flat, lending themselves to simple use. It is very easy. The chocolate is poured into the indention; when the chocolate hardens, the candies are extracted from the molds... unique and bite-sized. With these molds you make many chocolates at once. The candies are flat on one side because the indentations (the candy shapes) are pressed into a flat sheet... much like very shallow muffin pans,. This is not a problem because for the few, really special 3-d candies, they can be made separately using different, more intricate, molds.

The hollow mold is one such exciting tool for making chocolate goodies. This mold produces candies with hollow centers that you can fill with many different fillers... Fruits, caramel, peanut butter, and more, from your creative imagination. A 3-D mold is another type. This mold lets you create larger chocolate figures that have detail on all sides.

Rocky Sanders, also known as Rocky Sweet, has been making candy at home ever since they gave him the nickname, "Hard Rock Candyman" in his 9th grade science class. Since then, he has gained a huge amount of knowledge about candy making, and has been sharing the delights of that knowledge with the world. So he'd like to share his expertise and knowledge with you, free of charge.

For great information on Wedding Chocolate molds, visit http://www.makingcandyathome.org/.

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Curry is not a single spice- this is often a fact that might startle someone who is used to the concept of adding curry to create Indian food. As a teacher of Indian cooking, it is not unusual for me to meet students who do not realize this.

Actually, the word curry simply speaking is the simplest English matching for the Hindi word masala that translates to refer to a spice blend. In Indian parlance, the word curry refers to the gravy or sauce that usually is the base of Indian food, Indians hardly thing of curry as something dry.

However, in meshing these two concepts that of a dry catch all spice (OK spice blend) and the gravy that surround the food, a basic all in one curry blend can be created. In its most basic form the Indian spicing is balanced and complex. This might seem like an oxymoron, but it is very symbolic of the balanced and complex culture that is India.

So going back to a curry blend, to find a blend that would make a good curry one needs a mix that is hot, sweet, fragrant, bitter and sharp thereby meeting all the balance of flavors. A common mixture that works can be the combination of spices as listed,

Hot: Red and Black Peppers
Sweet: Fennel seeds
Fragrant: Cinnamon, Cardamom and Cloves
Bitter: Fenugreek seeds
Sharp: Cumin and Coriander

So there you have it, try this all in one blend to conjure you next Indian curry,

All in one curry

Makes 1 cup

Ingredients

2-3 dried red chillies 1 tablespoon black pepper 1 tsp fennel seeds 1 large piece of cinnamon 3-4 pods cardamom 7 cloves 1 tsp fenugreek seeds 1 tbsp cumin seeds 2 tsp coriander seeds 1 tsp turmeric

Method of Preparation

1. Place all the ingredients on a skillet and dry roast these ingredients.
2. Place in a coffee grinder and grind to a fine powder.
3. Store in an airtight container in a cool, dark place.
4. Use as needed.

To convert the above spice mixture into a basic Indian dish, you need to heat some oil, saute some chopped onions, ginger and garlic. Add in a chopped tomato and cook till very soft and mixed, now add in vegetables, chicken or tofu and 1 tbsp of the spice mixture prepared above. Cook for 5 minutes add about 3/4 cup water and bring to a boil. Reduce the heat, simmer for five minutes and enjoy!

Rinku Bhattacharya is a teacher of Indian cooking and the author of the blog, Cooking in Westchester. Rinku loved to develop and cook simple homey recipes, with an emphasis on natural fresh ingredients. She is extremely excited about her upcoming cookbook, The Contemporary Indian Table.

Information about her classes can be found on, http://www.cookingwithrinku.com/ and you can read about her recipes, thoughts and insights on India cooking and follow the blog on Facebook, to get recipes and follow the garden updates and get answers to your questions on Indian Cooking. http://www.facebook.com/pages/Cooking-in-Westchester/160731627312782

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Love baked goods, but don't love the all the refined flour that goes into them? Me too! As a nutritionist and wellness consultant, I'm always looking for ways to makeover my family's favorite "treats" in order to give them at least some nutritional value. Here's a great tool to add to your pantry: white whole wheat flour. So, what is white whole wheat flour? Is it nutritious? How can I use it?

White whole wheat flour is made from albino wheat which doesn't have bran color. It has a milder taste and smoother texture than flour made from red wheat, but it's still made from the whole grain. Great news - you get all the nutrition and health benefits of whole grain with a texture and flavor that's milder. It's not hard to find. I've spotted it at most local grocery stores.

I picked up a bag a couple of weeks ago in hopes of making over some baked goods that my family loves. They can be a little picky when I try to use whole wheat flour in recipes since it can result in a gritty, heavy texture. This is the solution! The muffins I made were denser than we're used to, but without a doubt, they passed the kid test with flying colors.

Now, let's face it, muffins are not health food, but my family really loves them. I don't like to buy muffins from the store because they're filled with artificial flavors, colors, and tons of refined flour. At least with the white whole wheat flour, we get some fiber, vitamins, and minerals from the grain in their muffins. This is a new recipe I came up with. Use it as a base recipe and add nuts, fruit, or chocolate chips to suit your family's tastes:

Super Muffins:

½ cup butter--softened,1 c unsweetened applesauce,2 tsp baking powder,½ tsp salt,1 tsp vanilla,½ tsp cinnamon,¼ cup sugar,2 eggs,½ c fat-free milk,2 c white whole wheat flour,optional add-ins: ¾ cup blueberries, nuts, mashed banana, chocolate chips.

Preheat the oven to 350 F. Line muffin pans with paper cups. Beat together the butter, applesauce, baking powder, salt, vanilla, cinnamon, and sugar until well-combined. Beat in the eggs and milk. Mix in the flour. Fold in any add-ins. Spoon into muffin cups about ¾ full. Bake 25-30 minutes or until the muffins begin to lightly brown. Remove from pans and cool. Makes 12 muffins - each about 180 calories.

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Cleaning fish is a common task in the kitchen and filleting is a skill. But first, you'll need a cutting board, a sharp knife with thin flexible blade and a broad flat blade for removing the hard skin. If you are familiar with a more popular filleting method, this different technique in filleting fish starts a cut from the tail, which I find easiest.

After washing and cleaning the fish, put it flat on the board, or a clean flat surface, and start cutting from the tail working up the fish following the backbone. With a larger size fish, you can cut all the way through the rib bones or carefully cut away the flesh above the ribs, leaving the stomach cavity intact. Slice the knife diagonally across the fish just behind the pectoral fin. This time, your fillet should separate from the fish. Next is to place your fillet flat on the cutting board and skin down. Don't forget to cut out rib bones left on the fillet.

To skin your fillet, you need a very sharp knife with the broad flat blade. Position knife at the tail portion and work your way along the fillet carefully removing the flesh from the skin. Be gentle on this so you get a perfectly skinned fillet. After skinning, remove pin bones that are left. Your fillet should be nice and free from bones at this stage. Now it's time to cook your fish fillet into a good recipe treat for all the hard work. That easy!

Regardless of what fish you are filleting, sharp knives are what you need to get the best fillets, and remember that to fillet a fish; you simply cut the flesh away from the bones and skin it for a boneless and skinless piece of fish ready to be cooked.  Since filleting is really a popular method of preparing fish for meals, a little practice and a good sharp knife are all you need to make it really easy.

If you're not cooking your fish fillet right away, make sure to store them properly in the freezer. Do the best you can to keep your fish protected from heat and warmth to prevent the fish from deteriorating. Bear in mind that the nutritional value and eating quality of your fish can be maintained up to 5 days the most if properly cleaned and stored in the freezer.

Happy Fish Filleting!

For Knives with razor-sharp blade edges, visit Your Smart Kitchen. The online source for quality cookware, bakeware, cutlery and related kitchenware at reasonable prices. Specializing in Fissler Perfection Line of Knives. Sign in for the Chef Wannabee Newsletter for special discounts and other tips. Maria Antoniet Fornillos

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If you eat out a lot, chances are you are not eating enough vegetables. Even if you are a diehard salad fanatic, it is often difficult finding a side salad with anything other than head lettuce, a slice of tomato and 2 shavings from a carrot. You know what I mean. To be perfectly frank, you might be better off just drinking a glass of water, since head lettuce has almost no nutritional value.

Since head lettuce is cheap, it is unlikely you are going to find much variety in a side salad from a less expensive or chain restaurant. That doesn't mean you can't make it taste a whole lot better. You can make your own Veggie Blend of flavor to add to any salad. Combine the following: 2 teaspoons each of basil, chervil and marjoram, 1 teaspoon each of celery seed and tarragon. Dried herbs are better than ground. Mix them up and put them in a spice jar with a shaker top and keep that in your purse. Try it at home first and adjust depending upon your likes and dislikes.

Although I like to mix up a variety of veggies in my salads, I also like picking a particular vegetable and trying to spruce it up flavor wise. Asparagus is a great veggie. It is low in sodium and calories and high in vitamin A. Try it with orange slices or bacon bits in a salad. Sauté asparagus with peanut oil and chopped scallions. Add wedges of tomatoes and soy sauce and serve over pasta. Mushrooms also go well with asparagus. Add some toasted sesame seeds and lemon juice to asparagus for a side dish. Eggs and asparagus are a great combination for breakfast. Spice them up with savory, tarragon and chives.

Broccoli is another vegetable that is very low in calories and high in vitamins A and C. It also contains calcium and iron. I like a blend of mustard and cheese with broccoli. It makes a great dip if you want a healthy vegetable-based appetizer. As a side dish melt a little butter in a pan and add some cheddar cheese and mustard to taste. I use a similar blend to "devil" my eggs. Don't fuss taking the yolks out and blending them with mayonnaise. Just cut the eggs in half lengthwise and dribble them with a heated mustard and low fat canola butter combination for simplicity. For those of you who love crunch in their food, add toasted almonds and celery to your broccoli side dish.

Carrots are not just for rabbits. Add cinnamon and cloves to a little melted butter and perk up those cooked carrots. Add pecans or some tart apples for even more crunch. I used to dip raw carrots in peanut butter as a snack, when I was in college. Now I use carrots mostly when I'm making a stew or soup in the crock-pot.

These combinations should get you thinking and experimenting with your vegetables. They don't have to lie in your plate naked. Dress them up. Remember that sweet vegetables combine well with a contrasting hot spice, like paprika, cayenne, chili powder, curry powder or onions. You may also use complementary sweet spices, like cinnamon, cloves or ginger. No matter what you use, your body will thank you for finding just the right "outfit" for these fashionably flavorful foods.

Copyright 2011 by Linda K. Murdock. Linda Murdock is the best-selling author of A Busy Cook's Guide to Spices, How to Introduce New Flavors to Everyday Meals. Unlike most spice books, you can turn to a food, whether meat, vegetable or starch, and find a list of spices that go well with that food. Recipes are also included. To learn more go to http://bellwetherbooks.com/

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What is a legume? Any food that develops a seed pod that will split on both of its sides when it is ripe is in the legume food group. Grasses, alfalfa and clover are legume foods that are fed to animals because of their high nutritional value. Legumes have two times more protein than grains; contain vitamin B and high iron content. These are easy foods for your digestive system and contain no cholesterol. We know them in our diet as lentils, peanuts, soybeans, beans and peas.

Prebiotics, which is a dietary supplement in the form of non-digestible carbohydrate that favors the growth of desirable microflora (plants that can be seen only under a microscope) in the large bowel, is found in legumes, as well as in bananas, asparagus, garlic, leeks, sunchokes, onions and the list goes on. Lentils which are legume have a naturally large quantity of dietary fiber and prebiotics. Instead of eating a lot of red meat in your diet which is very hard for your body to digest you can get high quantities of iron and protein by eating lentils especially when you cook them along with foods that are rich in vitamin C like tomatoes.

Yogurt without added sugar is also an excellent prebiotic. Like the legume, yogurt that has either active or live ingredients listed, especially if there is added fiber, is a culture that works wonders for your intestinal bacteria. This is good bacteria that promote health and immunity. Yogurt without added sugar promotes the growth of these good bacteria that aid digestion. Besides aiding the intestinal track these foods can also assist the body in absorbing important minerals like iron, zinc, magnesium and calcium.

The following is a detailed list of legumes:

Adzuki beans (Asian cooking)

Anasazi beans (Southwestern cooking)

Black-eyed peas

Butter beans

Chick peas or garbanzo beans

Green beans (snap or string)

Kidney beans

Lentils

Mung beans (sprouted beans that can be made into noodles)

Navy beans

Peas (dried or split)

Pinto beans

Soy beans

Licorice (Used to flavor or sweeten products, such as candies, beverages, and medicine)

Peanuts

Peanuts are legumes and actually are not technically nuts. They do come from a split pod and seed which is part of the leguminosae family of foods. The plant does bear flowers so there is a confusion of which family it should be classified as, the nut or the legume. The very name indicates there is a confusion, pea-nut. Bottom line, is the peanut has the nutritional values of the legume family of foods but is used in cooking like nuts, besides the flavor is nutty.

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Food and drinks are necessary for survival and the gathering and preparation of foods and beverages consumes a large portion of our daily lives and consists of a large portion of the economy. People have become accustomed to easy access processed foods. Whereas the viewpoint of food was once "eat to live", it is now "live to eat".

Among other things, this change in philosophy seems to have correlated with the increased size of the American population. The ease at which food can be obtained, the multitude of food choices, the speed of both food production and preparation has all contributed to the growing waistline and declining nutritional values. As of 2010, approximately 66% of adults over age 20 are overweight to obese. Diabetes and childhood obesity are on the rise. Is it possible in this world of convenient fast meals and processed foods to live to eat without gaining weight, raising our cholesterol levels and increasing our risk to diabetes?

Healthy eating in the new century is easier than ever. Rather than turning to processed foods and drinks, buying high fat fast foods or eating sugary snacks people can use the convenience of today's markets to make healthy food and drink choices. The trend toward healthy eating is spreading. Grocery stores now offer many fresh snacks, ready-made meals, energy drinks and even post easy to see nutritional information. Fast food chains are now cooking with healthier oils, eliminating saturate fats, offering lower calorie meals and offering non-sugary beverages in children's meals. Farmers markets offering fresh local organic produce can be found in most cities. All of these changes have happened quickly so a review on what exactly is healthy eating and drinking may be needed for the benefits to take place throughout the population.

Many people are familiar with the U.S. guidelines for proper nutrition whether it is knowledge of the four basic food groups or familiarity with the food pyramid. Advances in research have led the U S Department of Agriculture and the U S Office of Health and Human Resources to update the guidelines for healthy eating. Now these guidelines will be updated every five years. New guidelines will be published April 20, 2010 based on the latest research. The old guidelines recommended four food groups and the amounts people consume have been changed. There are now six food groups and recommendations are made not based on specific serving sizes of each group, but on a nutrient dense plan. Recommendations are made for special groups including children, women, those over fifty and even vegetarians or other special diets.

The new food groups are: grains, vegetables, fruits, milk, meat and beans, oils and discretionary calories. Currently the departments suggest a healthy diet include plenty of fruits, vegetables, whole grains and low-fat or fat-free milk products. Include but in moderation lean meats, fish, beans, eggs and nuts. Limit saturated fats, cholesterol, salt and added sugars.

An all-around healthy diet includes nutrient dense foods from a variety of the food groups. Emphasis is on colorful vegetables and fruit, limit intake of animal proteins and use oils sparingly. Variety and individuality in diet is important. No two people have the same nutrient needs; each should examine their own eating plan and adjust accordingly.

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Many people have commented on healthy foods and the lack of flavor and texture they provide. I'm not sure which cookbooks they're looking in. There are many tricks that can be used to make your favorite foods in a healthier manner. Here are a few:

Avocados: These fruits are high in monounsaturated fat, which means they are healthy. The richness can help satisfy the fat cravings you experience in a way that is beneficial to your body. Mixing it with salsa can improve the flavor and texture without adding a lot of salt.

Herbs Vs. Salt: A little salt in a dish goes a long way towards making it taste better...even if it's a dessert. Unfortunately, a lot of salt is what we tend to consume. Consider cutting back the salt by adding other herbs and spices. Strong flavors like sage and rosemary can help in this area.

Nonstick Pans: These miracles of modern technology are helpful in more than just reducing cleanup time. You can saute to your heart's content, as you don't need a ton of oil to accomplish the cooking. You may need to add a bit of water to some foods, but without the oil, they are both tasty and healthy.

Olive Oil: You don't have to go without all oil when eating a healthy diet. Olive oil, like avocados, contain a healthy fat and is actually beneficial to your body. The better the quality, the healthier it is, so go ahead and splurge on the good stuff. You may be surprised by the flavor.

Roasting: Invest in a good roasting pan with a rack and you will find many ways to enjoy your food. Roasting it above the pan allows any fat to drip off into the bottom. The rack also allows heat to circulate evenly, cooking both sides at the same time. One recipe my husband and I like a lot is roast chicken. Slip some seasonings under the skin, then roast as you normally would. Yum.

Whole Grain: This is the Waterloo for many. Whole grain pasta and rice have a tendency to be gummy in flavor and texture. However, they aren't the only ones at your supermarket. Corn tortillas are made from whole grain. Many breads using whole wheat flour taste great, though some of them do come out like cardboard. Play around until you find a product that suits your needs and taste buds.

It doesn't take a lot to have a healthy, interesting and tasty diet. All you have to do is open your eyes to the possibilities and be willing to take some chances while you find foods that fit your lifestyle. It really is worth your time.

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Most of us do like to eat well. Even though we may not always pick the best of foods, we do see and hear about healthy foods from many different sources. Sometimes, however, the information can be confusing, and if we don't have a good education in what to look for in choosing healthy foods, we can often become misled.

Since the trend is going towards healthy eating, many companies have created a twist in their product lines to include foods that are so called healthier. However, many of their products are just glorified junk foods. They still contain white sugar, corn syrup, white flour, preservatives, milk and whey proteins, and are overly refined so you still don't get the foods that promote good health. Instead of getting high nutrition, you may end up with just more high calories - something you don't want or need.

Education is key here, however, one thing to first consider is where you shop. Shop where healthy foods are sold, and where you won't be tempted to purchase unhealthy foods. Also, don't shop with coupons. You will rarely find coupons promoting healthy foods. Most generally, the foods that are cheaply made, engineered to taste good, and are heavily advertised that are on the coupons. So consider the following information so you can make great healthy food choices.

o Foods in their natural state are obviously more nutritious because they have the natural fiber, vitamins, minerals, and proteins, untouched. Plus they don't have the added sweeteners, enhancers, colors, additives, fats, etc. added. We need to remember why we eat! We eat for the nourishment of our bodies, and if the foods do not provide good nourishment, then they most likely are causing adverse affects on the body - congesting, polluting, and creating health problems and disease. We need foods that are high in vitamins and minerals to feed our cells; fiber for cleansing; proteins for building and repair; natural carbohydrates to give us energy; and good sources of fats to help our brain and organs function properly. Foods should accomplish two things: nourishment and cleansing, and even though water is our best cleanser, foods cleanse too. If foods do not nourish and cleanse, in reality they are not real foods - just fillers and fluff! So that answers why many people are actually over weight!

o White flour is a common ingredient in many of our foods today. However, white flour is void of the fiber, oil, and the vitamins and minerals that naturally occur in the whole wheat kernel. If white flour can be used as a glue, then what might it be doing to our intestines (creating all kinds of digestive and bowel disorders)? Even though many are now choosing whole grain breads, better than that is the whole grains themselves. Whole grains in all their varieties (brown rice, barley, oats, millet, quinoa, kamut, wheat, spelt, amaranth, etc.) are great for breakfast cereals, added to whole-meal salads for lunch, main dishes for dinner, and even desserts. We need more fiber and roughage and the whole grains are perfectly designed to give exactly what our bodies need. Just sprout them, or cook them up a few at a time, and keep them refrigerated to use on a moment's notice in a variety of ways.

o Sweeteners are a real consideration today. Our biggest problems with health and weight is the addiction of sugar, and that's exactly why it is purposely put into most processed foods - to create an addiction to it. Sugar can actually be considered a drug because it is void of all vitamins and minerals, and thus can only cause a chemical reaction in the body. It can not nourish or create positive benefits to the body in any way. Better than eating candies, pastries, and desserts, is choosing to eat good sources of raw natural fruits themselves. Often times that's what our body is really hungering for. When we do choose to eat something sweet other than fruits, choose sweeteners such as raw honey, raw dates, stevia, brown rice syrup, other natural sweeteners, and fructose on occasion. These sweeteners provide vitamins and minerals and work with the body, not against.

o Our meat market today is producing unhealthy animals not fit for human consumption. Main stream market animals are fed hormones to help them grow faster and produce more quickly, antibiotics to keep them producing without infections in their crowded circumstances, and even their own bi-products even though cattle and poultry are herbivores by nature. If that is not enough, their slaughter houses have soaking solutions for water retention, which also contains the fecal matter, dirt, blood, etc. that is all absorbed into the meat. The fat and connective tissues in the meat make it the hardest food to digest - which does heat the body and can be used to our advantage at times. However, we have been blessed with wonderful legumes - beans in all their varieties: black beans, pinto beans, soy beans, red beans, navy beans, kidney beans, garbanzo beans, lentils, and much more. Just keep in mind that most of the world relies on legumes as their main staples, so these shouldn't seem uncommon to us. They are full of protein, fiber, vitamins, minerals, as well as a good balance of carbs. And they have very little fat (especially compared to meat with the same amount of protein), and no connective tissue so they digest easier. We would greatly benefit from eating a variety of legumes on a daily basis and cutting out unhealthy meats.

o Many of us have been raised drinking milk. Again, our milk market is like the meat market and the milk products from such unhealthy animals are not fit for human consumption. Think about it! Would you take supplements of hormones and antibiotics on a daily basis? Well you are getting a good dose of them if you consume main stream market milk products. It is often brought out that our children reach puberty earlier, our feet are growing longer, our height is increasing, and the average weight is increasing, partly due to the hormones we consume through our meats and milk products. If that is not enough, please note that much of the milk produced is Grade B - which allows up to 5% blood and pus from infected cow utters. No, they won't allow that to be sold for drinking milk, but they do use it for making cheese and other milk products. Milk is not the best source of calcium as we have been brain washed to think. Because of the pasteurization process, the calcium in the milk is indigestible. Our best sources of calcium come from leafy greens, raw nuts and seeds, whole grains and beans. What we really need to be drinking is water - good pure water. It is our best natural cleanser and we really don't need any other drink. Water has that good clean flavor of its own that says it's pure and exactly what our bodies need. Nothing can compare to the importance of water!

o Raw fruits and vegetables are one of our most important foods. They are water- rich for great cleansing, they provide many essential vitamins and minerals and the perfect amount of fiber. Plus, they give us natural digestive enzymes to not only help aid digestion, but for cellular respiration and reproduction. When we don't get these natural enzymes, our cells do not reproduce properly. For best digestion, fruits are best eaten first thing in the morning and for mid-morning or mid-afternoon snacks. They do not digest well with other foods and don't make great desserts. Vegetables are great for any meal and prepared in a variety of ways. Though raw is always better, if we do not chew sufficiently and properly, then we may actually be assimilating more nutrients from cooked vegetables that have been somewhat broken down in the cooking process. Organically grown produce is not always that much higher in nutrients if it is picked too early or too mature when eaten, however, remember that they are grown without the chemical fertilizers, pesticides, herbicides and other chemicals which is an advantage.

If you are hooked on fast foods and convenience foods, this kind of a diet might seem somewhat of a change. However, the change is simpler than you may think. Just focus on good wholesome nourishing and cleansing foods, and omit those which don't. Read labels, learn the art of preparing healthy recipes, and enjoy a whole new world of great foods. Then you will have increased energy with a clean, more functional system!

Erleen Tilton: Author, Health Educator, Consultant

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As dog owners, we want only the best for our dogs. So, we continue to search for foods that will be nutritious for them. There are wide choices of healthy dog food, or you may find some foods intended for people that are also beneficial for pets. The following are healthy foods for dogs.

1. Dog food. It should be common knowledge to dog owners that dog food is supposed to contain the right amount of proteins, vitamins, and fats. Each component is recommended to be included in the diet at varying levels dependent on the age of the dog.

Generally, there should be more proteins, followed by vitamins and the least amount of fats. Proteins will be helpful in the development as well as repair of their muscles. There are several vitamins and each has its own positive effects. Lastly, minimal amount of fat is necessary to maintain body heat.

In feeding your dogs, make sure that there are no grains present or included in the ingredients. Grains can make your dog develop allergies which may create harmful effects to their skin or to their gastrointestinal tract.

2. Salmon. Salmon is good for humans and it is also good for dogs. Cooked salmon can be served independently or with another healthy food item.

Aside from abundant amount of proteins, salmon contains omega 3 fatty acid which is as beneficial for dogs as they are for humans.

3. Yogurt. There may be some dogs that are not able to tolerate milk and develop diarrhea or other related gastrointestinal discomfort after ingestion. However, there may be some that can take them without experiencing such effects.

One dairy product which is helpful for dogs is yogurt. This product is rich in calcium and protein. And when you are getting one for your pet, do make sure that they do not contain sugars or any other artificial sweeteners. Also, it is better if you can find those that have probiotics.

4. Pumpkin. If you have some time, you can cook a simple pumpkin meal for your dog. Pumpkin is good for your dog as it has substantial amounts of fiber and beta carotene. Fiber will be helpful in developing better digestion. Beta carotene, as a Vitamin A source, will be beneficial for your dog's eyesight.

5. Eggs. These are one of the best sources of proteins and your dogs will surely benefit from them. Protein components from eggs are one of the easiest to digest. Eggs also contain Vitamin B6 and selenium. A few servings of cooked eggs in a week will have great effects to prevent occurrence of abdominal discomfort for your dog.

6. Apples. Apples contain vitamins, minerals and fiber. Just don't include the apple seed when feeding your dogs.

If you are not sure about the possible effects of changing your pet's diet, it is wise for you to consult a veterinarian.

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For most of us to change our diet, it requires great dedication and a focused mind. It's so easy to grab a burger and fries after work than it is to simply cook up some veggies or have a bite of fruit as a snack.

The truth is habits like eating fruits and veggies are actually the best things you can do for your hair. Many of them contain the specific nutrients your hair follicles need in order to grow back. What are they?

Well when you take for example a food like eggs, you'll find that they are packed with protein. The egg yolk in particular is the healthiest part of the egg. It has vitamin B which is a vitamin that can give your hair color and fullness. This particular nutrient will protect your hair from thinning as well.

Simply eating foods like almonds, cashews, pecans and various other nuts will provide you with omega-3 fatty acids. Omega-3 is also found in fish, so this is one great nutrient that will do a lot of good for your hair's growth. Plus the protein content found in nuts and fish help to provide structure for your hair as well.

Even though it's important to note how certain healthy foods aid in regrowing hair, not all of them work equally as well. You can eat healthy and still not regrow a single strand of hair all because you're targeting the wrong foods. Don't let a lack of knowledge hold you back from improving your hair's growth.

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How do you create healthy recipes for your kids that they will actually enjoy? Not the easiest task always. We all know that eating healthy is a requirement of staying fit, but it an be a daunting task when you have one or more children.

Kids have very peculiar tastes. One day they need peanut butter and grape jelly, the next they can't eat anything but pizza! Some kids absolutely love the sauce on pizza, but they won't touch spaghetti because it has tomato sauce on it! They can be strange at some times, but they are still your kids. How do you deal with it? Well hopefully we will offer some ideas here.

Healthy Recipes aren't hard to come by, but they can be difficult to make sometimes, and other times they just won't cut the mustard. You need ideas that your kids will enjoy on a regular basis so that you can rest easy knowing they are eating their food and, more importantly, enjoying it. If your kids don't like what they are being fed, they will turn irritable, grumpy, and throw tantrums. So, here are some quick tips...

Make food fun

Healthy recipes don't always include boring oatmeal and plain yogurt, though those are good places to start breakfasts instead of sugary cereals. One way to get your kids engaged in the food they eat is to let them be involved in the process of making the meal plan, and helping to make the food. If your child is still too young to help with decisions, they can always fetch bowls, spoons, etc. to feel involved in the process.

Kids always want McDonald's? Well make it into a game...

Ask your kids in the morning, during the day, or even the day before what they want for dinner. However, tell them there are rules. The child who wins the game gets what he/she wants for dinner, and they get to help make it. So, what are these "rules"?

- Rule -1- It has to be something you can make at home

- Rule -2- It has to have at least one vegetable included

- Rule -3- You can't have eaten it in the last three days

- Rule -4- It can't have any candy in it (duh...)

- Rule -5- If more than one child, then there has to be more than one dish. The child that doesn't "win" the main dish contest gets to choose the side dish.

So how do you choose who wins? Well, you can either choose the kid who is the most enthusiastic about it, or you can be very arbitrary and draw numbers out of a hat. To make it fair, perhaps try switching off between kids every night.

Your kids know nothing about healthy recipes, of course, so have them use a cookbook. You can get any cookbook under the sun at Amazon.com, or just use one you already have and like.

Another thing you can try is to ask your children what meals they like best. Then, when they weed through the pizza, spaghetti, and macaroni and cheese to real food, you can simply ask if they want to learn how to make it. This helps in two respects:

- It teaches your children the basics of making meals

- Your children will most likely enjoy their food more because they had the idea and learned what kind of effort is involved in cooking the meal and learning how to make healthy recipes in the future.

Healthy Recipe Choices

If your children are really young, then just get them eating what you like (keeping it healthy and small of course) and then you can sort of side-step the "picky-eater" syndrome later on. If, on the other hand your children already have their mind made up about not wanting to try new choices, then try these healthy recipe alternatives to their possible favorites.

Spaghetti and Meatballs

- Use whole wheat pasta instead of regular white pasta, or use gluten free pasta.

- Add garlic to the pasta sauce for the added heart-healthy benefits

- Use anti-biotic and hormone free meat for the meatballs (even if they are frozen and pre-made)

- Cut, or have them cut, everything into smaller pieces so it is more easily digested

- USE SMALLER PORTIONS!

Grilled Cheese and Tomato Soup

- Use spelt bread or sprouted grain bread

- Use organic, anti-biotic, and hormone free cheeses

- Buy organic tomato soup that doesn't have sugar added to it

- USE SMALLER PORTIONS!

Pizza

- Buy thin crust pizzas if you can

- Cut the slices smaller so kids think they are still eating two slices even if it's only one cut into smaller pieces

- Have a salad before digging into the pizza

- Never get the buffet- even if it's cheaper. Everyone will eat way more than they need to!

- Try to incorporate some veggies (ie: mushrooms, olives, peppers) to get them used to eating them.

- Only have pizza on rare occasions. It's by no means healthy and it tends to pile up in the stomach

Breakfasts

Healthy recipe choices for breakfast aren't always so easy. Kids like their Coco-Puffs, Trix, and Cinnamon Toast Crunch of course. However, their bodies aren't big fans of it. Instead, try some of these options as often as you can to get them off their sugary starts.

Oatmeal

- Use the regular flavor of oatmeal, even if it is the instant stuff

- Add cinnamon to put a little extra flavor in

- Use a small amount of honey to sweeten it instead of sugar

- Mix in berries for added health benefits as well as taste

- Add apple slices to the meal and cinnamon for added flavor

Yogurt

- Only buy lowfat plain yogurt. (It's the added sugars and fruits that make it bad for you)

- Add fresh fruit, or canned peaches in order to add flavor.

- Put some oats in the yogurt for fiber

- Top with a little honey for the sweet factor

Smoothies

Smoothies are fun and easy to make. They can taste great and are quick fixes that you can take with you whenever. For kids, keep the serving size below 8 ounces because they do tend to pack a lot of calories and sugar (all from good sources, but nonetheless).

My favorite recipe is very simple (for two 8 oz servings):

- Start with one cup of milk in the blender

- Add one banana

- Add about four strawberries

- Put in about two tablespoons of peanut butter (personally I like almond butter)

- Add 1/4 cup of plain lowfat yogurt

- Blend well until the mixture is red and the peanut butter is off the sides.

- Enjoy!

For many more smoothie recipes, check out Men's health's website for smoothies. Just remember to use much smaller portions for your little ones.

Like we mentioned before, healthy recipes aren't hard to come by, they just require patience, preparation, and planning. Get these three skills down, and you will be able to ward off the obesity bully for your kids!

To prevent obesity from occurring, one must be aware of the food he/she eats. To know more about healthy foods, visit this site: http://www.stop-childhood-obesity.com/.

Training your kids to eat healthy is indeed a challenge for most parents, as they are often influenced by TV commercials about fast foods and other influences that may become more appealing to them.

 

Putting more vegetables and fruits in their diet will truly make a difference in their growth and in their eating habits. Training them to eat healthy at an early age will also lead them to lesser health problems in their adulthood.

 

If you want to start with healthy foods for kids, you can select vegetables and add them into their everyday diet. You can also serve them in variety of ways to make them appealing. Fruits and vegetables add a variety of colors and textures to recipes and meals, so you may want to take advantage of that too.

 

Starting out with the healthy foods for kids, vegetables and fruits, chicken without the skin, wheaties and whole grain, skim milk, frozen yogurt or non-fat ice cream are some healthy foods that you can serve your kids. You can also make your own recipes and make sure you include the healthy ingredients on it.

 

Breakfast is important not only for adults but for children as well. You can serve them breakfast that is high in fiber, and most likely, you will get this from vegetables as well as in whole grain bread. Cereals and low-fat cheese and skim milk are also good choices for breakfast. You can also give them the fresh fruit rather than canned fruit juices to get the most nutrients out of it and less the artificial coloring.

 

A healthy sandwich for lunch is also good for the kids. You can use whole grain bread or whole grain crackers. For your tuna salad, you can also cut and mix vegetables like carrot, celery and green peppers. You can also use fat-free mayonnaise together with chunks of chicken and don't forget to add the carrots, raisins or almonds for your chicken salad. Peanut butter and jelly are also good choices for sandwiches, or you can serve them with your celery sticks. You can always make healthier sandwiches by adding more vegetables in it and serve it with fresh fruit.

 

At times, you may need a lot of patience to make your kids love vegetables, so make sure also that you are letting them see that you are also eating them. You can also put a bowl of veggies and fruits like grapes or carrot and celery sticks nearby when they are playing so they will be more exposed to these kinds of food.

 

Organic fruits and vegetables are also healthier choices for your kids. Aside from being free from pesticides, they also have higher nutrient contents and antioxidants. Keep in mind too that if you want healthy foods for kids, refrain from bringing them to fast foods, of course this part may be quite difficult with all the colorful TV ads, but there is always a way to explain. You can also be creative. If they just love those chicken nuggets at the fast food, you can make your own at home less the fat and too much salt. You can grill chicken breast, cut it into smaller bite sizes and make a healthy dipping sauce.

 

You can actually make your own healthy foods for kids at home like making a healthier pizza and getting those carrot and celery sticks instead of those salty French fries. 

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The key to any decent weight loss diet is going to be the choice of healthy foods. When dieting, it helps to have a wide selection of these foods. Many people do not like to eat the same types of food over and over. Like with many other things we prefer variety.

So with that in mind, check out this list of healthy foods. Most, if not all, should be available in your local supermarket. And if not, then check out your local farmer's market or health food stores.

But more importantly, don't just print it and tuck it away somewhere. Print it and use it. This is the only way that you are going to lose those unwanted pounds.

Health Foods For Weight Loss

As you know, there are three basic types of nutrition: protein, carbohydrates, and fats. The following is a list of good sources for each group.

But one more quick note. As for some of the meats, in a pinch you can go with deli, but cooking fresh is always better, since process meats typically have high sodium content. The same is true for canned vegetables. As for the fruit, fresh is more nutritious than canned, since the canned fruit is usually packed in syrup.

Protein


Turkey Breast
Chicken Breast
Water Packed Tuna
Bass
Red Fish
Snapper
Trout
Extra Lean Beef
Egg Whites

Carbohydrate


Spinach
Lentils
Broccoli Florets
Asparagus
Black Beans
Navy Beans
Whole Wheat or Whole Grain Bread
Apples
Pears
Oranges
Grapefruit
Honeydew Melon
Carrots
Blueberries
Raspberries
Oatmeal
Brown Rice

Fats


Olive Oil
Flax Seed Oil
Peanut Oil
Almonds
Cashews
Hazelnuts

That's it. In fact, there are over 30 healthy food choices on this list, so mix and match to give yourself more variety in your diet, but most of all, use it.

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The food you're eating is very important if you want to get rid of extra fat.

Many think that reducing your food intake will help you lose weight, but this is actually not true, and can even put your health at risk.

In the long term you will just probably add more weight to your body, then when you started.

So instead of trying to starve yourself, arm yourself with the most powerful weapon towards fighting overweight.

Food.

Because food could either make you thin or fat.

Below are a 5 tips of food tips you could use if you want to lose fat successfully.

1. Fish, Chicken & Turkey Breast.

Fish such as salmon and tuna are great for weight loss, and in general fish is good choice to use if you want to get rid of ugly fat. Lean chicken and turkey breast are also much better choices then for example red meat which you should avoid.

2. Fruits & Vegetables.

Fruits and vegetables are great in order to suppress you hunger, and to help you reduce your fat. Fruits and vegetables could successfully be used as snacks between your meals as well if you would get hungry, instead of cookies and goodies. Also try to not remove the skins of fruits and vegetables since most of the nutrients are concentrated under the skin.

3. Eat More Chili.

Chili helps you speed up your body's metabolism, even the milder varieties. This is also why you could use more chili in your cooking in order to help increase your body's fat burning metabolism.

4. Have Alfalfa or Mung Beans.

You could add alfalfa or mung beans to your salad in order to get extra iron.

5. Stuff Capsicum & Zucchini.

Another tip is to stuff vegetables such as capsicum and zucchini with flavored fillings or chicken, white meat or fish. These are healthy foods and contain a low amount of fat. Also remember to drink plenty during the day. It's important to keep rehydrated if you want to lose weight successfully. Try to drink 6 - 8 glasses of water or more per day.

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In these more challenging times of today it makes even more sense for us to look after our health and well being. A lot of us are eating all the wrong foods, with the problem of obesity getting more and more common now is the time to take a close look at what we eat, what our children eat and returning to old family values of good healthy food. I know there are so many convenient fast food restaurants, takeaways and cafes on every streets we walk on every day and its very hard to avoid them but by just deciding to cook more often from home we our improving our health, family socialising and we have more money in our pockets at the end of the week.

Why not make these changes and experience the benefits of better health, more energy, losing those excess pounds that we carry. Lets all eat more fruit and vegetables fish and poultry, less red meat chips dairy products and processed food. We can also support all of our local farm produce by buying fresh produce from our local farmers markets, thus supporting local business in these challenging times.

This will put more money into our local economy supporting the smaller business instead of the major franchise chain. I hope this little article has given you some food for thought and helped you along in these busy and challenging times ahead because I suppose we all need to do the best for ourselves and our families. So until next time I wish you and your family health and success in the future.

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Our current world population is becoming increasingly more health conscious now but not necessarily healthy. This is still a good sign though because more people are aware of the importance of a good lifestyle now. They are now thinking of prolonging their lives by maintaining a quality lifestyle so they can still live to see their grandchildren. To do this, we have our healthy recipes and cooking for your kitchen to guide you on doing the right thing to prolong your life.

Despite more takeaways and instant foods today more than ever, we are also witnessing today the era of healthy living through the rise of cooking shows featuring healthy recipes and cooking for your kitchen. What makes these shows truly amazing is the fact that it brings back something very important that was lost in our modern society and that is cooking our own foods at our very own kitchen. Because of our busy life at work, we prefer just buying the foods or ordering them instead of preparing them in our own homes with our bare hands. This is why we cannot be sure if these foods are really healthy and safe because we really do not know how they are prepared. Unlike if we do our own cooking, we can always be sure that we are cooking healthy and safe foods because we are the ones who prepare them.

Here are some sample healthy foods for your kitchen:

1. For Appetizers, we recommend Cheese Fondue, Homemade Yogurt, Stuffed Vegetable Recipe, Veggie Finger Platter Recipe, and Light Sausage Balls Recipe.

2. For Breads, we recommend Cinnamon Twists Recipe, Herb Pinwheel Rolls Recipe, and Wheat-Flour Tortillas Recipe.

3. For Desserts, we highly recommend Baked Lemon Pudding Cake Recipe, Chocolate Lover's Trail Mix Recipe, and Cranberry Blueberry Pie Recipe.

There are so many healthy foods for your kitchen to choose from and we highly recommend to try all of them because only in this way you can be sure that you are on the right path to a great lifestyle.

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Do you rush all the time to grab lunch? Don't have time to cook for yourself? Is eating out a habit of yours? If your answer to these questions is yes then you need to know the healthy foods you need to choose in fast food restaurants.

? List of healthy foods you can choose from burger restaurants.

You can't deny that a burger is the most preferred food in America. About a billion burgers are served to consumers in the United States every year. You need to be picky with the burgers you eat. One burger meal can be jam packed with 2,000 calories, enough calories for two meals. Here are some better choices than the usual burger meal you have:

1. A regular one patty burger is better than any other variety of burgers. Of course you need to lessen the amount of mayonnaise and cheese or stick with plain ketchup or mustard instead.

2. A veggie burger is a good choice. Besides, it contains some nutritious ingredients in it. A veggie burger contains about 300 calories without the drinks and fries.

3. Go for a salad or baked potato instead of fries. You don't need the extra grease in your body.

4. Grilled chicken, either on a sandwich or plain strips will do better than fried chicken.

5. Stick with water or freshly squeezed juices when it comes to drinks.

? List of healthy foods you can choose from in Asian restaurants.

You should consider ordering from Asian restaurants and have it delivered to your home, especially when you can't face the kitchen and cook. You would think that since you're ordering from an Asian restaurant, the food will be healthy. You really can't be sure of that because you do not get to see how they prepare the food. Here are some healthy choices:

1. Steamed, stir- fried, broiled or roasted foods like chop suey, chow mein and tofu are a better choice than deep- fried or battered meat and fish.

2. Steamed rice is better than fried rice.

3. Choose plain salads with little dressing over crispy noodles with vegetables.

4. Better sauces to choose from are low- sodium soy sauce with wasabi and ponzu. Avoid sauces containing coconut milk.

? List of healthy foods you can choose from in Mexican restaurants.

Mexican restaurants offer a variety of healthy entrees. Though some of the foods found in their menu are also packed with unhealthy foods such as the sauces, tortilla chips and cheese. You should keep in mind to limit your consumption of unhealthy dishes. Here are choices that are healthy and still taste good:

1. Veggie bean burrito is better than nacho chips with a cheese dip.

2. Go for grilled orders like a grilled steak burrito or a grilled chicken taco rather than fried orders.

3. Limit the cheese and sour cream on your platter.

The major rule in eating healthy foods in fast food restaurants is to choose the steamed, grilled, broiled, baked, broiled foods rather than foods that are battered, fried or crispy. You can also special order your meals. Keep the sauces on the side so you will be able to control the amount of sauces used. With these tips you can eat healthy even at fast food restaurants.

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In these days of bank closures, foreclosures and greater than 10% unemployment, it is not easy to buy foods that are healthy for us. Foods that are listed as organic or have some healthy additive are usually priced 2 or more times higher than the same non-healthy items. The paranoid in me wants to say that is the conspiracy - large quantities of cheap unhealthy food that debilitate us and make us sick so we can have expensive procedures in hospitals and buy massive amounts of drugs that don't make us any better and some times sicker. But anyway...

Healthy foods don't always have to be expensive and out of reach of a normal budget. Some easy things to do are buy large quantities of in-season fruits and vegetables and freeze the excess. Frozen fruits and vegetables are nutritionally as good as fresh as long as they are frozen as soon as possible after harvesting. Use them out of season in soups and smoothies when they are more expensive or unavailable.

If you have a sunny window, you can grow herbs in pots and use them as you need them. Herbs like basil and parsley taste much better fresh than dried and are much cheaper. Always be on the look out for product coupons (especially on-line coupon sites) and sales at stores for healthy foods and again preserve (freeze) the excess. If you are unsure how to preserve different items, the Ball and Ball co. (makers of those glass canning jars) sell a book called the Ball Blue Book. This book has instructions on how to preserve almost any food you can think of, using many methods including freezing and drying. Also, you can get some good values at bulk stores, like Costco, Sam's or BJ's.

Here are 5 tips on foods that are healthier for you, improve your holistic wellness but won't break the bank:

1. Grains

Grains like like oatmeal, barley and quinoa (keen-wa) have fiber, protein and other nutrients. The fiber helps to regulate blood sugar and remove fats from your system. The protein helps maintain muscle mass. You can use the oatmeal as a healthy and filling breakfast and barley is good in soups and stews while the quinoa makes a very tasty and high fiber substitute for rice.

2. Beans

Also high in fiber and protein, beans can be a part of lunch and dinner for any household. There are many varieties available, red, black, navy, garbanzo and kidney beans. The most inexpensive are the dried varieties. When cooking them use a healthy oil like olive or canola oil and if you use meat make it low fat and low salt meat.

3. Eggs

A great source of high quality protein, eggs are an inexpensive choice over meat. They also contain antioxidants, lutein and zeaxanthin, which help keep eyes healthy. If you have high cholesterol, keep it down to one or two eggs per day.

4. Fish

Canned fish like tuna, salmon and anchovies are a great source of omega 3 fats which have been shown to improve heart health and arthritis, reduce the risk of dementia and Alzheimer's, reduce depression and lower blood pressure. All three fishes mentioned if packed in olive oil or spring water provide a high amount of protein and omega-3 fats without adding unwanted fats or salt to you diet.

5. Milk

Low fat milk, low fat cottage cheese, and low fat plain yogurt are all high in protein, calcium and vitamins notably vitamin d. New research is showing low levels of vitamin D may be linked to several diseases, such as high blood pressure, cancer, periodontal disease, chronic pain, seasonal affective disorder, elevated VLDL triglycerides, peripheral artery disease, and several autoimmune diseases including type 1 diabetes. Buy the bulk quantities of cottage cheese and yogurt. Make sure you get the plain variety, the flavored types are high in unnecessary and unhealthy sugar and high fructose corn syrup. If the plain flavors aren't tasty to you cut up and add fruits like strawberries or peaches to liven it up and improve your health and wellness.

There are many ways you can eat healthy and still not spend a lot of extra money. The Internet is a great place to do the necessary research for this. There are plenty of blogs out there offering information and ideas to help you, Dr. Weil, Jorge Cruz and Cary Ellis are just a few of the many. Look them up, be healthy and...

Be well.

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The Mediterranean food diet is among the healthiest diet plans you'll find, and nutritionists are more than enthusiastic about it. Researchers believe that this diet will provide the healthiest menu, and in the long term, the healthiest lifestyle and the longest life expectancy.

With a list of foods that includes small portions of red meat, chicken, turkey and eggs, not only is this diet satisfying and filled with tasty recipe choices, it is a way to keep your body healthy and better able to resist chronic diseases such as diabetes and heart disease. The Mediterranean diet also includes fruits and vegetables, seafood and legumes, olive oil, nuts, and beans. The Mediterranean diet defines proper food combinations and, together with the natural health benefits of the foods themselves, provides a healthy, balanced diet that is easy to stick to.

Here's Why it Works

While the Mediterranean diet is not designed to bolster weight loss, the foods offered on its menus are conducive to the type of healthy life style that will encourage your body naturally to shed excess pounds. The very nature of the foods you eat on this diet plan is satisfying, filling, and delicious. You won't feel deprived, therefore you won't be tempted to go fishing for carbs and sweets to satisfy unhealthy cravings.

The Mediterranean diet cook book will enhance the health benefits of the foods contained on your list of acceptable diet foods since it teaches you the proper ways to prepare them, and the best combinations to get the most nutritional boost. It is not enough to eat only those foods on the diet food list, they still must be prepared correctly to glean maximum benefits from them.

Olive oil is important in food preparation on the Mediterranean diet because it offers the best fat for your body. Olive oil provides the "good" fat that helps lower the "bad" cholesterol in your body, and it is also an anti-oxidant which helps your body lower and stabilize free radicals. Still, despite its benefits, olive oil needs to be used in moderate amounts.

The Mediterranean diet contains foods that are, for the most part, unprocessed. Provided you do not over-cook or process them, foods like fruits and vegetables, nuts and cereals are fine. For this reason, the diet calls for preparing your meals from scratch.

It is because of the few restrictions in the Mediterranean diet food list that it works, even though some foods that aren't necessarily considered dietary are allowed in small portions. The diet provides for moderate servings of eggs, dairy, and other foods you might not normally associate with a healthy diet. Discuss the benefits of the Mediterranean diet with your physician or nutritionist to find out more about the foods offered, and how, when eaten in combination, they promote a healthy lifestyle.

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