Lentil Soup Mix

 

Prep Time: 5 mins

Total Time: 5 mins

Serves 6

 

 

 

 

Ingredients

·                                 1 1/4 cup(s) lentils
·                                 1/4 cup(s) minced onion, dried
·                                 1/4 cup(s) pepper(s), green sweet, dried
·                                 2 tablespoon parsley, dried
·                                 1 1/2 teaspoon thyme, dried
·                                 1/4 teaspoon pepper, red, crushed

Preparation

1. In an airtight container or re-sealable plastic bag, combine lentils, dried minced onion, dried sweet pepper, parsley flakes, thyme, and crushed red pepper. Store in a cool, dry place for up to 1 year.

To make Lentil Soup: In a 4-quart Dutch oven, combine one 32-ounce box (4 cups) reduced-sodium chicken broth and 2 1/2 cups water; bring to boiling. Add dry soup mix; reduce heat. Cover and simmer for 35 to 40 minutes or until lentils are tender. Add one 14 1/2-ounce can diced tomatoes with basil, oregano, and garlic, un-drained; heat through. Stir in 1/2 of a 6-ounce package (4 cups) prewashed fresh baby spinach and, if desired, 2 tablespoons fresh basil leaves. If desired, garnish with slivered green onion. Makes 6 servings.

Sailor's Stew (Lobscouse)

Find an original recipe and interesting history at:

http://www.scouser.com/scouse-recipe/

Servings: 6

Ingredients:
• tablespoons olive oil
• 1 1/2 lbs beef or left over meat of any kind, cut into 1 inch cubes
• 3 medium chopped onions
• 3 cups beer
• 3 cups beef stock (made from concentrate cubes)
• 1 teaspoon sea salt
• fresh ground pepper to taste
• 2 bay leaves
• 6 carrots, peeled, sliced
• 6 medium Idaho potatoes, peeled and cut into 1-inch cubes
• 6 tablespoons butter (optional)
• 3 tablespoons chopped green onion tops (optional)

Directions: Cook Time: 2 1/4 hrs

1. Brown meat and cook onions in the butter, stirring occasionally.
2. Add stock, beer, bay leaves, salt and pepper.
3. Cover and simmer for 20 minutes.
4. Add potatoes, sliced carrots and continue to simmer for 2 hours.
5. Mash any remaining pieces of potato, so that you have a thick' gravy' with just a few pieces of potato.
6. Serve in bowl with 1 tablespoon butter on top.
7. Sprinkle with onion tops.

NOTE: This is a great base recipe to clear out all your leftovers.
You can throw the kitchen sink into this recipe.

Potato Peeling Tip

Gingerbread Cookie Shake

by Nedah Barrett of leanKitchen.com

1 cup unsweetened vanilla almond milk or Skim milk
1 scoop Prograde vanilla protein powder
(http://zthfitness.getprograde.com/store.php?page=85)
1/2 scoop Prograde lean chocolate meal replacement powder
(http://zthfitness.getprograde.com/store.php?page=72)
1/2 tsp cinnamon
1/2 tsp ginger
1 sprinkle ground cloves
1- 6oz. cup greek yogurt -vanilla
4 ice cubes

Blend using Magic Bullet or Blender.

Makes 1 serving

Nutrition Info:
Calories: 337
Protein: 49 grams
Carbs: 22 grams
Fat: 5 grams

3 Summer Salads

Veggie Cupcakes
Ingredients: (Makes 1 dozen)
2 large Cucumbers
12 large Tomatoes
1 tub sour cream
1 jar of salsa
2 cups light mayo
salt & pepper to taste
Directions:
1. Wash all vegetables.
2. Hollow out tomatoes so they look like this:

3. Dice the cucumbers in small pieces, about this big:

4. Mix salsa, mayo, cucumbers, salt & pepper to taste and stuff tomato
5. Top with sour cream.
6. Garnish with a piece of tomato & cucumber.
7. Invite friends over to share.
8. Eat. Enjoy.




BRUSSELS SPROUT-LEAF SALAD
Recipe courtesy Giada De Laurentiis

Video: http://www.foodnetwork.com/videos/brussels-sprout-leaf-salad/55530.html


Yield: 4 servings

Ingredients

Dressing:
1/4 cup extra-virgin olive oil
1/4 cup freshly lemon juice (from 1 large lemon)
Kosher salt and freshly ground black pepper

Salad:
1/2 pounds Brussels sprouts
2 cups baby arugula
1 head Belgian endive, cut into 1/2-inch pieces
1/3 cup sliced almonds, toasted* see Cook's Note
1/3 cup grated Pecorino Romano

Directions

Dressing: In a small bowl, whisk together the olive oil and lemon juice until combined. Season with salt and pepper, to taste.

Salad: Using a small paring knife, remove the outer leaves from the Brussels sprouts. Reserve the cores for another use. Bring a large saucepan of water to a boil over medium-high heat. Add the Brussels sprout leaves and cook for 1 minute. Drain and put in a bowl of iced water, then transfer to a colander to drain. Put the Brussels sprout leaves, arugula, endive, and almonds into a large salad bowl. Add the dressing and toss together. Sprinkle with the cheese and serve.

Cook's Note:
*To toast the almonds, arrange them in a single layer on a baking sheet. Bake in a preheated 350 degree F oven until lightly toasted, about 6 to 8 minutes. Cool completely before using.

The unused core of the Brussels sprouts can be used in soups and stir-fries.



Snow Peas with Creamy Ranch Dressing
From EatingWell: May/June 2010 —


4 servings, about 2/3 cup each
Active Time: 25 minutes

Ingredients
• 1/3 cup nonfat buttermilk
• 3 tablespoons low-fat mayonnaise
• 2 tablespoons chopped fresh dill
• 2 tablespoons finely chopped red onion
• 2 teaspoons white-wine vinegar
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 3 cups trimmed and thinly sliced snow peas (about 9 ounces)

Preparation
1. Combine buttermilk, mayonnaise, dill, onion, vinegar, garlic powder, salt and pepper in a medium bowl. Stir in snow peas.
2. Serve family style or on individual salad plates and enjoy.

Sunset Mandarin Orange Cake

- 9x13 inch cake

Ingredients
• 1 (18.25 ounce) package Super Moist yellow cake mix
• 3 eggs
• 1/2 cup vegetable oil
• 1 teaspoon orange extract
• 2 (11 ounce) can mandarin orange segments
• 1 (8 ounce) container frozen whipped topping, thawed
• 1 (20 ounce) can crushed pineapple with juice
• 1 (3.5 ounce) package instant vanilla pudding mix

Directions
1. Preheat oven to 350 degrees F (175 degrees C). Grease and flour a 9x13 inch pan.

2. In a large bowl, combine cake mix, eggs, oil. Beat until smooth. Gently stir in mandarin oranges with juice - blend well. Pour batter into prepared pan.

3. Bake in the preheated oven for 35 to 40 minutes, or until a toothpick inserted into the center of the cake comes out clean. Allow to cool.

4. To make the topping: In a large bowl, beat together pineapple with juice and dry pudding mix until blended.

Let rest 5 minutes or so to thicken.
Fold in cool whip.
Spread on cake.

Cheesy Potato and Leek Gratin

Madoline slice 4 russet potatoes

2 leeks – just the white parts, quartered lengthwise, chopped, rinsed well, and sautéed in olive oil over medium/low heat with some salt until soft.

In a buttered dish, add a layer of the potatoes, overlapping, topped with some salt and pepper. On top of that, a layer of the leeks (about half). Another layer of potatoes (more salt and pepper), then the rest of the leeks, then the rest of the potatoes.

Sauce:
1 1/4 C of milk,
3/4 C of heavy cream
1/4 C of beer.
simmer and pour it slowly into the potatoes
–just enough to come up to the top layer.

On top, a nice layer of cheese. About a cup of grated cheddar and swiss.

Baked at 350 for as long as possible. hour or so
Until the cheese was about to burn. It makes an awesome crust on the top, and you want to make sure the potatoes are tender.

Grilled Flank Steak

Steak:
1 flank steak (about 2 pounds), patted dry with paper towels
2 teaspoons kosher salt
1/4 teaspoon ground black pepper

Marinade:
1 shallot (minced)
6 cloves of garlic (minced)
2 TBS of fresh Rosemary (minced)
6 TBS of olive oil

Add all to blender making a paste.
Salt 2 lbs. of flank steak,
spread marinade paste evenly
Refrigerate at least 1 hour up to 24 hours.

Grilling Steak:
Remove from refrigerator and wipe off marinade.
It will burn. Not good. Sprinkle with pepper.

Sear steak on one side for 4 to 6 minutes
Turn and sear second side for 3 to 4 minutes
Remove from heat and let rest 5 minutes
Slice thin and serve ummmmmm!

The cooking instructions are for a medium to medium-rare steak.
Increase the grilling time if you prefer yours more well done.

Fruit Salsa with Cinnamon Tortilla Chips

PHOTO BY: Karen

INGREDIENTS
1) 1 Fuji apple - peeled, cored and diced
2) 1 cup sliced fresh strawberries
3) 2 kiwis, peeled and sliced
4) 2 bananas, peeled and sliced
5) 1 sweet orange, peeled, segments cut in thirds
6) Hand full of sliced grapes
7) 6 tablespoons butter
8) 6 (10 inch) flour tortillas
9) 3 tablespoons white sugar
10) 1 tablespoon ground cinnamon

DIRECTIONS
1. In a medium bowl, mix together 1 - 6.
Cover and chill in the refrigerator approximately 20 minutes.
2. Slice flour tortillas into triangles.
3. Lightly brushed melted butter over the tortillas,
sprinkled with cinnamon and sugar and

baked at 350 degrees for about 15 min.

4. Watch them closely so they don't burn!
5. Serve the cinnamon chips warm with the chilled fruit salsa.

Mexican Sour Cream Rice

served with enchiladas.

1 cup uncooked long grain white rice
1 (14 oz) can chicken broth
1 cup sour cream
2 cups shredded Monterey jack and cheddar cheese, divided
1 (8.75 oz) can whole kernel corn, drained
1/3 cup salsa
Salt & pepper to taste

In a large pot, bring the rice and chicken broth to a boil.
Reduce heat to low, cover and simmer for 20 minutes.

Preheat oven to 350 degrees.

Lightly grease a 1 1/2 quart casserole dish.

In the large pot, mix into rice the sour cream, 1/2 cup cheese, corn, salsa and seasonings.

Transfer to the prepared casserole dish and top with remaining cheese.
Bake uncovered for 30 minutes until cheese is bubbly and lightly browned. Yum.

sour cream chicken enchilada casserole

Serves 12

Ingredients
4 chicken breasts (boneless, skinless) cooked and diced or shredded
1 can cream of chicken soup
1/2 cup chicken broth
1 cup sour cream (reduced fat)
1/4 cup diced green chilies (if you want milder use Taco Seasoning)
1/4 tsp ground red pepper - optional
1/8 tsp ground cumin - optional
1/4 tsp dried cilantro - optional
1 cup chopped onion
1 cup shredded cheese (Mexican blend)
4 flour tortillas (mission 8 inch)

Directions
*cook chicken breasts and dice into small pieces

*cut flour tortillas into 2 inch long, one inch wide strips and arrange in a 13x9 baking dish

*in large bowl mix soup, sour cream, broth, green chilies, diced onion, and diced chicken. Stir together.

*add optional ingredients to mix for added flavor if desired

* pour mixture over tortillas in pan and spread evenly

*top with shredded cheese

* bake in 350 oven for 25-30 minutes until mixture is bubbly.

*let cool 5 minutes before serving

*great with a side of salad, corn and beans

(nutritional info based on 12 servings. If divided into 10, the following would apply...278 calories, 10.9 fat, 15.3 carb- and 29 protein


Number of Servings: 12

TIME FOR SOUP

Looking like this outside your window?

Spinach & Rice Soup

Here’s a soup to feed your body and soul. Fresh flavors, low in fat and carbs, and nice textures to warm you from the inside out and leave you very satisfied. Enjoy with some homemade bread or rolls, or your favorite salad, and it’s a complete meal.

Ingredients
3 strips of diced turkey bacon
1 tablespoon olive oil
1 onion, chopped
2 garlic cloves, minced
1 chopped leek
6 cups of chicken or vegetable broth
1/2 teaspoon dried rosemary
1 15-ounce can of chickpeas, drained
2 cups of cooked Texmati white, brown, wild & red rice blend
2 6-ounce bags of baby spinach leaves
coarse salt and freshly ground pepper
soy parmesan

In a large saucepan or Dutch oven, heat the oil and add the onion, cooking until tender, about 5 minutes.
Add the garlic and the leeks, cook and stir occasionally until the leeks are tender.
Add the broth and the rosemary.
Bring to a boil.
Add the cooked rice and the drained chickpeas and return to a boil.
Reduce the heat.
Mash some of the chickpeas with a masher, right in the soup pot, to thicken the soup.
Stir the spinach into the soup, and cook for about a minute until just wilted.
Season with salt and pepper.
Ladle into soup bowls, garnish with optional soy parmesan, and serve immediately.
Makes 4 servings.

Steak and Red Pepper Soup

Wowsers! Mmm mmm good!


Preparation Time: 15 minutes
Cooking Time: 15 minutes

Serving for Two

Ingredients:
2 Tbls. Olive oil
Sirloin beef sliced & cut to small bite size (strip or tips will also work) – 1 pound
2 can cream of potato soup
2 (fill empty soup cans) with (6 oz) V-8 juice
Hand full of fresh parsley chopped
2 large red pepper – seeds removed - cut into small bite size
(if your kids don’t like em then put them in the food processor
to keep the great flavor and hide em from their site)

Directions:
Cut beef across grain into thin strips. Heat Olive oil in large skillet.
Stir-fry beef in hot oil 2 to 3 minutes. Remove and reserve.
Heat potato soup, V-8 juice (NO don’t add water) and chopped parsley - Heat to boiling; reduce heat and cover. Simmer 5 minutes.
Add beef. Simmer 3 minutes.
Add red peppers and let soup rest 3 minutes. (no heat)

Serve with spinach salad and crusty dark bread

White Bean With Greens Soup

This southern Italian soup features creamy white beans.
Choose from Great Northern beans, cannellini beans,
or any other white bean you happen to have on hand.

Makes 6 servings

Ingredients
1 1/2 pounds Swiss chard, escarole, or beet greens, trimmed
6 cups chicken broth
1 clove garlic, crushed
1 cup cooked white beans
1/2 teaspoon salt
1/8 teaspoon ground white pepper
Grated Parmesan cheese, for garnish
Red-pepper flakes, for garnish

Instructions
Bring a large pot of water to a boil over medium-high heat.
Add the greens and cook for 7 minutes, or until barely tender.
Drain the greens, squeezing out as much water as possible.
(This can be done several hours before cooking in the soup.
It is not necessary to cut the greens, because they will break
apart while they cook in the soup.)
Bring the broth to a simmer in a large pot over medium-high heat.
Add the garlic and greens.
If using canned white beans, place them in a strainer and
rinse them under cold running water to remove excess sodium.
Add the beans to the broth.
Simmer gently, partially covered, for 10 minutes.
Sprinkle with the salt and pepper to taste.
(Do not add the salt before the soup has finished cooking, or it may become too salty.)
Ladle the soup into heated bowls. Pass the cheese and pepper flakes at the table.

Nutritional Information:
79 calories
2 g total fat (1 g sat)
0 mg cholesterol
12 g carbohydrate
6 g protein
4 g fiber

Stuffed Peppers...for Breakfast!

Ingredients (for 2)
• 3 eggs, beat with 2 tsp milk
• 1 green onion, chopped
• 2 tbsp red pepper, chopped
• 2 small green (or red) peppers, tops chopped off and insides cleaned
• cooking spray
• Salt and pepper
• 2 tsp shredded cheese; I used cheddar

Directions
• Microwave peppers on high for 2.5 minutes to soften; set aside
• Spray frying pan with cooking spray; heat on medium
• Add onions and peppers; sauté 1-2 minutes
• Add eggs, scramble; add salt and pepper while scrambling
• Once eggs are done, fill each pepper cup with the eggs.

Top with cheese and put under the broiler for 1 minute. Serve immediately.

Perfect Pancakes

serving size 6

Ingredients
• 3 cups Plus 2 Tablespoons Cake Flour
• ½ teaspoons Salt
• 3 Tablespoons Baking Powder
• 2 Tablespoons Sugar
• 2 cups Milk
• 2 whole Large Eggs
• 3 teaspoons Vanilla
• 4 Tablespoons Butter
• Extra Butter
• Maple Or Pancake Syrup

Preparation Instructions
Mix together dry ingredients in large bowl.

Mix together milk, eggs, and vanilla in a separate bowl.

Add wet ingredients to dry ingredients, stirring very gently until just combined.

Melt butter and add it to the batter, stirring gently to combine.

Cook on a greased skillet over medium-low heat until golden brown.

Serve with an obscene amount of butter and warm syrup.

Out of this world Baked Beans

Dog Gone These Beans are Good

2 18-ounce cans pork and beans
1 can apple pie filling
1 lb Italian sausage, browned and drained
2 tablespoons molasses
1/4 cup organic steak sauce (no HFCS)
1/4 cup home made barbecue sauce
Combine all ingredients in a large casserole. Bake for 1-½ hours at 350 degrees

Barbeque sauce:
1/2 cup catsup
1/2 cup light brown sugar
1/4 cup spicy brown mustard
1/4 cup molasses
1/4 cup cider vinegar
3 cloves garlic, crushed
Heat all ingredients in a saucepan over medium-high heat.
Bring to a boil then lower the heat and let simmer for 30 minutes,
stirring frequently.
Remove from heat and remove the crushed garlic cloves.
or for a big crowd

Ingredients
10 cans organic Pork & Beans
1 pound light brown sugar (1 lb.)
1 pound sliced bacon
2 Tablespoons ground mustard
Ketchup

Method
In a lasagna type pan, put in and spread evenly half of the beans.
Mix the box of brown sugar and ground mustard.
Spread half of that over beans.
Spread the rest of beans in the pan, then rest of the sugar mixture.
Cut the bacon slices in 1" pieces then lay them over the beans to cover the entire pan.
Over that, evenly spread a layer of ketchup.

Bake in a 325 degree oven for 3 1/2 hours.

You won't believe how good these beans are!!









Grill up some burgers, steaks or bratz and serve with veggies
















And slices of watermelon.

Dining Out?

15 Restaurant Survival Strategies from Eat This Not That

1. Front-Load with Protein
So what’s the best way to start the meal? Easy—you want something loaded with lean protein. A study published in Physiology & Behavior showed that people who ate a protein-heavy appetizer consumed an average of 16 percent fewer calories in their entrée than those who loaded up with carbohydrates. The effect is spoiled, though, if you wolf down a bunch of greasy chicken strips. Look for something like shrimp cocktail, which hasn’t been deep-fried or slathered with cheese.

2. Beware of the Booze
We know life's rough, but here's the deal: The standard cocktail has anywhere from 200 to 500 calories, yet those who drink before a meal actually wind up eating more come chow time. Researchers in the Netherlands gave people a pre-meal treatment of booze, food, water, or nothing. Those who had the booze spent more time eating, began feeling full later in the meal, and consumed an average 192 extra calories.

3.Beware of Portion Distortion
According to data collected by the Nationwide Food Consumption Survey, food portions are growing. Hamburgers, for instance, have grown by 97 calories since 1977. French fries have grown by 68 calories. The problem with this is, as the research points out, that people don’t necessarily stop eating when they’re full. Students at Cornell were given access to an all-you-can-eat buffet and told to go to town. Researchers took note of how much they ate; the following week, they served the same students portions of either equal size, 25 percent bigger, or 50 percent bigger. Those with 25 percent more food ate 164 more calories, and those with 50 percent more food ate 221 extra calories.

4. Enjoy the Conversation
It takes your stomach about 20 minutes to tell you that you’re full. That means you need to eat slowly so you get the message before you’ve overeaten. That shouldn’t be hard—just set your fork down every now and again and tell one of the many adventurous stories from your childhood. Told them already? Make up some new ones.

5. Avoid Handouts
Just because it doesn't cost money doesn't mean it doesn't have a price. Munch on a couple of Olive Garden's bread sticks or Red Lobster's Cheddar Bay Biscuits and you've just put down 300 calories before your meal arrives. A basket of chips at the Mexican joint? Expect a price tag around 500 calories, which can easily double the impact of an entrée. Not so free now, is it?

6. Don’t Fall for Combos
At every fast-food restaurant, as soon as you decide on an entrée, expect to face some variation of this question: “Would you like to make it a combo meal?” Of course, you’re tempted. This is the modern-day equivalent of supersizing, wherein you get an average of 55 percent more calories for 17 percent more money. It’s also the cheapest way to get fat in a hurry. Just say no.

7. Drink Responsibly
Sure, sure, you know all about the dangers of soda, but here's what you might not realize: A cup of sweet tea is only marginally better than Pepsi. Each glass you drink with dinner adds about 120 calories to your meal, and the same goes with juice. In fact, America's love affair with flavored drinks adds 450 calories to our daily diet, according to a study from the University of North Carolina. That's an extra 47 pounds of body mass to burn off (or not) each year. Switch to water, though, and it has the opposite effect: The more you drink, the more you shrink. Choose accordingly.

8. Drink Responsibly
Sure, sure, you know all about the dangers of soda, but here's what you might not realize: A cup of sweet tea is only marginally better than Pepsi. Each glass you drink with dinner adds about 120 calories to your meal, and the same goes with juice. In fact, America's love affair with flavored drinks adds 450 calories to our daily diet, according to a study from the University of North Carolina. That's an extra 47 pounds of body mass to burn off (or not) each year. Switch to water, though, and it has the opposite effect: The more you drink, the more you shrink. Choose accordingly.

9. Think Big
Restaurants are not required to emblazon nutritional information on the side of their plates, which makes it nearly impossible to guess how many calories are in each meal. Care to venture a guess? Well, if you’re like most people, you’re not even in the ballpark. A 2006 study published in the American Journal of Public Health found that consumers given an obviously high-calorie restaurant meal still underestimated the caloric load by an average of 600 calories. Use that as the new barometer to gauge the heft of your dinner.

10 Think Thin
Want to know the easiest way to make a portly pizza? Here's a hint: It has nothing to do with toppings. Nope, the biggest problem facing your pie is the massive boat of oily crust hunkering along the bottom. Your best defense is to order it as thin as you can. Three deep-dish slices from a large Domino's pie, before toppings, will cost you 1,002 calories. Downsize that to a thin crust and you just burned off 420 calories without lifting a finger. Who knew losing weight was so easy?

11 Invite the Kids to the Grown-Up Table
Speaking of pizza, how do you rein in the kids' growing affection for cheese and pepperoni? Not by ordering them a personal pan found on so many kids' menus across America. The mini pepperoni at Pizza Hut runs 660 calories, and even the kids' regular crust pizza at Uno Chicago Grill has 780. And it's not just pizza; from 873-calorie "mini" turkey burgers at Ruby Tuesday to 981-calorie nachos at On the Border, kids' menus are often cluttered with problematic foods. Massive portions like this help explain how today's little ones consume 180 more calories per day than their peers of 1989. That's a lot of girth over the course of childhood. Instead of ordering whole meals, combat the trend by feeding the small appetites with a little off your plate. A couple of slices of your thin pepperoni pizza, for instance, will cost only 400 calories. Half a cheeseburger? About 350 calories. Make this the norm and you'll save calories for them and yourself.

12 Side with Sides
Some of the best of restaurant fare can be found in the side items section of the menu. Plates of black beans, roasted seasonal vegetables, and even skewers of "add-on" shrimp are prime fodder for a healthy meal. Stick to two and you can walk out feeling better for not having busted your calorie bank. (Oh, and you'll save cash, too-if you're into that kinda thing.)

13 Personalize Your Order
Think of the menu as a list of starting points. Any respectable joint in the country-even fast-food purveyors-will tailor to your wants, but only if you voice them. The caloric savings are as big as your imagination. Take a BLT-ask for mustard instead of mayo, then pick off a slice or two of bacon and you've just cut 250 to 400 calories from your sandwich. Use these to help you get the hang of it: Ask them to sub in whole-grain bread on your sandwich at Panera, to make your pasta with whole wheat noodles at Macaroni Grill, and to go light on the oil with your omelet at Denny's. There, wasn't that easy?

14 Order It To Go
How many times have you finished your plate just because there wasn't enough to take home? Well, next time, make sure there's enough. Every time you order a full-size dinner entrée, ask the server to deliver a to-go box with your food. The food is easier to divide before you start eating, and you won't have to fight the temptation of a half-eaten manicotti sticking in your face.

15 Be a Dessert Dodger
When the food-industry research company Technomic surveyed 1,500 people on their dessert habits, not a single person reported that they never ate dessert. To contrast, 57 percent said they ate dessert frequently. Of course, there's no problem with an occasional treat, but there is a problem when it tacks on half a day's calories to the end of your meal. The average dessert at T.G.I. Friday's, for instance, packs 819 calories. So rather than order your own massive dessert, ask for an extra spoon and take a few bites from your tablemates' orders. You'll be doing everyone a favor.

Asparagus Therapy

Have you ever heard of Asparagus therapy?

There are a lot of wild healing claims about it but I do it as just part of my healthy eating plan.

Asparagus is a stalk like vegetable that grows in sandy soil and is part of the Lilly family along with garlic, onions and leeks. It is "one of the most nutritionally well-balanced vegetables in existence" because it’s high content of folic acid. It also contains calcium, iron, potassium, thiamin, and fiber. Asparagus is a good source for vitamins A, B6 and C. The stalks contains no cholesterol or fat, and is low in sodium. Folic acid along with B vitamin helps the body build healthy new cells and maintains DNA. It is also high in the micronutrient glutathione, which is considered one of the body's most potent anticarcinogens and antioxidants. Glutathione is said to defend the body against viruses, certain types of cancer, and boosts immune cells.

PROCEDURE:

1) Place the cooked asparagus in a blender and liquefy to make a puree, and store in the refrigerator.

2) Take 4 full tablespoons twice daily, morning and evening. . It can be diluted with water and used as a cold or hot drink.

Try it – maybe it will help to fend off some of the yucky side effects you are experiencing from medication and procedures. With all that good nutrition packed in it wouldn’t hurt.