Cucumber Salad Recipe

Makes 8 Servings
INGREDIENTS:
• Cucumbers, thinly sliced
• 1 small white onion, thinly sliced
• 1 cup white vinegar
• 1/2 cup water
• 3/4 cup white sugar
• 1 tablespoon dried dill, or to taste 
DIRECTIONS:
Combine cucumbers and onion in a large bowl. Add the vinegar, water and sugar
to a saucepan and cook over medium-high heat. Bring to a boil, and pour over
the cucumber and onions. Stir in dill, cover, and chill at least 30 min.
Calories: 77
Total Fat: 0g
Cholesterol: 0mg
Sodium: 2mg
Total Carbs: 19.7g
Dietary Fiber: 0.2g
Protein: 0.2g

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Benefits of Papaya – A Natural Fat Burning Food

Discover the incredible weight loss benefits of papaya, how to best prepare it and how much you should eat to get maximum benefit from papayas – one of nature’s amazing fat burning foods.

Papayas grow on a tree that is really an herb.

Eaten as a fruit, the papaya is sweet and tasty and a terrific means of getting your recommended daily portion of fruit!

There are two varieties of the papaya that most people prefer to eat. The two types are the Hawaiian papaya and the Mexican papaya. You will frequently notice the Hawaiian variety in your grocery store.

This is known as the Solo papaya, and has a shape similar to a pear, with a yellow skin tone and shiny orange or pink flesh. Mexican papayas sometimes weigh as much as 20 pounds each, which is heavier than Hawaiian papayas. They do not have as strong a flavor as the Hawaiian variety, but they are quite scrumptious.

Papaya has a flavor similar to peaches and melons mixed together – a very delicious fruit!

Fat Burning Benefits of Papaya

Papaya contains a great deal of Vitamins C and A. It is not high in calories, has no fat, has no cholesterol and is rich in potassium, fiber and folate; therefore, it is a nutritious fruit to eat daily.

The main health benefit of the papaya is to help the digestion.

The proteolytic enzyme papain found in papaya is helpful in breaking down proteins, fats and starches in the body and is also helpful in cleansing the digestive tract by eliminating unnecessary protein byproducts.

This is a bonus food to add to your fat burning diet, because this indicates that there is not as much food in your metabolism that is turning into fat. In addition, papaya is good for your whole endocrine system.

The fruit is also regarded as a nutritional powerhouse, rich in the already mentioned Vitamins A and C, folate, fiber and potassium, as well as Vitamin E, the eye-essential lutein and zeaxanthin and lycopene.

Some health researchers indicate that papaya belongs on the top three fruits’ list of every person who regularly eats different types of fruit.

Compared to oranges, they have 50% more potassium and 13 times more Vitamin C, plus they have lower calories. Plus, papayas are higher in Vitamin E content than either oranges or apples.

Papaya likewise assists the body in the production of the amino acid arginine, which triggers the growth hormone that causes the rejuvenation of cells in your muscles, liver and bones. Papaya juice helps your skin to become smoother and suppler.

It is especially good for people who have light-colored complexions, and is frequently manufactured into moisturizing creams that are helpful in protecting the skin and in preventing premature aging of the skin.

You really have a powerful nutritional food when you drink pineapple juice with papayas, because pineapple juice is high in an essential enzyme called bromelain.

It is believed that papaya can decrease the chance of colon and cervical cancer.

Preparation of the Papaya

You can try eating some raw papaya slices, or slice it in cubes (approximately one cup for each portion). However, it is better to have it with a meal (such as additional fruits and foods) instead of eating it alone. The reason why is that it has beta-cryptozanthin, which the body absorbs better if you consume it with some fat.

Papaya can be mashed, or used as an ingredient in a hot and fiery salsa. For a tasty breakfast smoothie, mix it with yogurt, milk or orange juice.

Blend papaya to use as a sorbet or ice cream base. Alternatively, you can puree papaya and use it as a healthy salad dressing to mix with your salad greens.

Cut or cubed papaya is a great ingredient to add to a fruit salad: include honeydew, strawberries or other delicious fruits for a bright looking, wholesome and tasty treat!

When you want to buy a papaya, try to find fruit that has a partial or full yellow color.

It should give in a little bit when you press it, but it should not be too soft where the stem end is located. Do not purchase fruit that has bruises, cuts, mold, wrinkles or soft spots. If you don’t cut a papaya, they won’t have any smell. The aroma occurs after small, sweet papayas are cut open.

Place unripe, green papayas in a paper bag at room temperature in order to ripen them up. Look frequently, since the fruit will ripen fast. When they ripen up, put papayas in a plastic bag, and store in the refrigerator for approximately one week. Once the papayas are ripe, it is a good idea to eat them immediately or at least within a couple of days.

There is an enzyme known as papain that is found in the papaya. This is the reason why papaya is known for its meat tenderizing ability.

The papaya seeds are also quite edible. They have a flavor similar to pepper, and some people use the seeds as a substitute for peppercorns.

How Much To Consume

One cup of sliced papaya is equal to approximately 140 grams.

Article Source: http://EzineArticles.com/5636961

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Pulled Chicken Sandwiches

ingredients

1  2 - 2 1/4 pound deli-roasted chicken

1 tablespoon olive oil

1 medium onion, cut into 1/4-inch-thick slices

1/3 cup cider vinegar or white wine vinegar

1/2 cup tomato sauce

3 - 4 tablespoons seeded and finely chopped fresh red and/or green hot chili peppers

2 tablespoons snipped fresh thyme

2 tablespoons molasses

2 tablespoons water

1/2 teaspoon salt

4 sandwich buns, split

Bread-and-butter pickle slices

directions

1.Remove meat from chicken (discard skin and bones). Use two forks or your fingers to pull meat into shreds.

2.In a large skillet, heat the olive oil over medium heat. Add onion; cook about 5 minutes or until tender, stirring occasionally to separate into rings. Add vinegar; cook and stir 1 minute more.

3.Stir in tomato sauce, chile peppers, thyme, molasses, water, and salt. Bring to boiling. Add the chicken; tossing gently to coat. Heat through. Serve on rolls with pickle slices. Makes 6 sandwiches.

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The Miracle Fat Burning Powers of Onions

While onions and other onion-family foods may force you to add a few more breath mints to your diet, these products miraculously help the body to burn fat! Exchanging a few extra calories for fresh breath is well worth it when you encounter the many fat-burning benefits derived from a diet rich in onions.

Onions and the Fat Burning Benefits
Onions, along with some of the other onion-family foods, help stimulate weight loss due to their natural richness of chromium. Chromium is an essential nutrient that improves the efficiency of insulin in the blood stream. With a more stable insulin release pattern, the body is able to maintain blood sugar levels, leading to more stable feelings of energy and stamina. While enhanced energy is certainly a perk, the greater benefit of stable energy and sugar levels is derived from the body’s ability to abstain from food cravings and hunger. With stable energy and sugar levels, the body is less likely to send out hunger pains, as oftentimes the body will crave sugary and unhealthy foods in order to experience a short-term energy fix. If individuals consume foods that lead to an overproduction of insulin, the body encounters a low-energy crash and continues down the food-craving hunger pathway. Providing the body with chromium, onions help consumers feel more energized and fuller for longer periods of time, allowing consumers to comfortably restrict their caloric intake as they burn off stored fat to boost the body’s functioning.

Fat Burning Onions
With only 35 calories in each half cup of onions, this flavorful vegetable can be added to many savory foods and dishes. Also, to ward off the bad-breath side effects, dieters can consume a bit of parsley, which has been proven to fight off some of the effects of bad breath.

Chives – A Delicious Fat Burning Food
Chives are another tasty alternative in the onion family, and they can be eaten either cooked or raw. Add chives to a salad or a healthy starch, like a potato, or even mix chives with lean ground meats (like turkey) for a low-calorie and fat burning flavor boost. Also, since chives are easy to grow, consumers can add some chive seeds to their gardens, or can even grow chives near a well-lit window, so the tiny fat burning vegetable is available all the time without hassle!

Losing Weight with Leeks
For a sweeter fat burning alternative, try adding leeks to some of your meals. With a sweeter taste when compared to other onion vegetables, leeks can enhance the flavors of soups and stews, while they can also be added to other dishes, such as stir fry.
Popular in the country of France, many diet experts even promote the consumption of a detoxifying leek soup, as the leek is full of vitamins and minerals. Best of all, this tiny sweet vegetable will boost your body’s ability to burn stored fat, as it contains only 25 calories in a half of a cup!

Scallions for Shedding Pounds
Similar to the chive, scallions can be chopped and added to a variety of foods and dishes. Commonly used in salads and on potatoes, scallions provide consumers with the same fat burning benefits as many other vegetables in the onion family.

Article Source: http://EzineArticles.com/1810264

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Benefits of Almonds For A Natural Fat Burner!

Discover the incredible weight loss benefits of almonds, how to best prepare them and how much you should eat to get maximum benefit from almonds – one of nature’s amazingPlanifier fat burning foods.

We consider almonds to be nuts, but in reality they are seeds from the fruit of the almond tree. However, similar to a peach pit that is found in the center of a peach, these seeds are encased in a shell in the fruit of the almond tree.

Covered by a hard shell, the meat of the almonds is off-white, with a thin, grooved, brown skin. That is the reason that we consider them to be nuts: they are chewy like nuts, have the same consistency as nuts, and they are good for you, too!

Almonds can be divided into a couple basic types. Almonds may be sweet or bitter. The ones we eat are the sweet almonds. These oval-shaped almonds are on the malleable side and have a buttery taste. They can be purchased with or without shells in the stores. Plus, you can buy almonds that are whole, slivered, sliced, blanched (with skins removed) or unblanched.

There are toxic substances in bitter almonds and they cannot be eaten. However, they undergo careful processing and are utilized in the production of almond oil.

Almond oil (almond extract) is utilized as a food flavoring; it is also used to make liqueurs like Amaretto. When almond oil is processed, all the toxins are removed.

It is possible to buy almonds throughout the year in grocery stores, health food stores and whole foods markets.

Fat Burning Benefits of Almonds

In addition to being delicious, almonds are quite beneficial to your health — they can even help burn fat.

Almonds do have calories as well as fat, but it’s the good fat — the monounsaturated fat — that reduces cholesterol and assists in the prevention of strokes and heart attacks.

In addition to being a good source of dietary fiber, almonds are loaded with nutrients, including Vitamin E, manganese, potassium, magnesium, tryptophan, copper, riboflavin and phosphorus.

Almonds contain fiber that aids in shedding pounds and maintaining weight loss. This may be because the fiber in almonds helps satisfy you, making you feel fuller so you consume less. In addition, fiber helps digestion, provides energy, makes stools bulky, and speeds up the process of removing toxins from the body.

Tryptophan found in almonds also helps you feel full and satiated. Most likely, you will consume less at this meal as well in later meals.

Tryptophan causes serotonin to be released in the brain. This makes you feel good, assisting in controlling moods and fighting stress.

Vitamin E, a powerful antioxidant, is found in almonds. In addition to assisting in the lowering of cholesterol and providing cardiac protection, Vitamin E helps enhance circulation, promotes proper blood clotting and wound healing, relieves PMS and may shield women from developing some kinds of breast cancer.

Phosphorus is contained in almonds and it is required for the health, growth, development and repair of bones. Present in white blood cells, it also boosts sexual function, makes vital nutrients available to the nerves, and is critical for brain and muscle tissue. Phosphorus supplies energy, aids in protein digestion and sugar breakdown too.

Manganese provides energy by metabolizing fats, carbohydrate and protein. In addition, it keeps blood sugar levels stable and is essential for the proper functioning of the nervous system as well as proper growth, development and repair of teeth and bones.

Almonds contain magnesium that boosts circulation and oxygen levels in the system. In addition, magnesium shields you from free radical damage, boosts energy, and assists in maintaining healthy bones, arteries and heart. Magnesium assists in the metabolization of fats, protein and carbohydrates; it also enhances digestion.

Potassium found in almonds decreases blood pressure, regulates water balance in cells, keeps muscles strong, and releases energy from fats, carbohydrates and proteins during metabolism. In addition, potassium may assist in shielding you from becoming obese and developing cardiac problems, diabetes, and renal disease. It acts to keep your bowels moving and it rids your body of toxins. In addition, potassium relieves stress and reduces confusion and irritability.

Riboflavin, a B vitamin, facilitates the conversion of food into energy within the body. It also promotes growth of strong hair and nails, and it may be helpful in treating carpal tunnel syndrome and cataracts. In addition, riboflavin is required for the production of neurotransmitters, which are helpful in providing emotional health and well-being.

Copper facilitates nerve function and bone growth, in addition to helping the body use sugar correctly. In conjunction with Vitamin C, it produces elastin, a connective tissue. In addition, copper is a powerful antioxidant that helps protect us from dangerous free radicals and helping to decrease our chances of having a heart attack or a stroke.

Preparation of Almonds

It is possible to purchase packages of almonds at your local grocery store. You can find them sold in bulk in whole food and health food outlets.

If you purchase large quantities, be sure that the vendor has a regular turnover of their bulk items so you can be sure the almonds are fresh. Check the nuts, which should be stored in a covered container, for any insects or debris. Nuts that are shriveled, limp or an off color should be avoided. Give the almonds a sniff; what you want is a sweet and nutty smell. If they smell rancid or bitter, do not purchase them!

Store almonds in an airtight container that is placed in a cool, dry location. Avoid exposing them to heat and light, particularly direct sunlight. If refrigerated, they will keep for a few months; if frozen, they will last for approximately a year. Keep in mind that almonds that have been cut into pieces or slivers will turn rancid faster than whole almonds. Unshelled almonds will last the longest.

How to chop almonds: To easily chop the almonds, place them in a food processor and use the pulse function. However, be careful that you do not run it too long. If you do, you will end up with almond butter.

How to remove the skins from almonds: It is possible to remove almond skins by blanching them quickly. As soon as the skin begins to swell, remove it. Drain and rinse using cold water. Last, use your thumb and forefinger to pinch. Then you should be able to remove the skin with ease.

As far as recipes go, you can eat them raw all by themselves. In addition, sprinkling whole, slivered or chopped almonds on salads makes them taste great. Mixing almonds with a variety of fruits and nuts, you can create your own trail mix.

Did you pulse your almonds too long and end up with almond butter? You can add that to a breakfast or protein shake for a great taste sensation.

Some other ideas include chicken salad with almonds, green beans with slivered almonds, cold rice salad with currents, almonds and garden peas. Adding sliced almonds is a great way to enhance any veggie dish. Almonds combined with fruit and yogurt provides a fast, healthy snack.

There are a great many dessert options that contain almonds. Following are just a few yummy dessert ideas: Pear-almond calfoutis with red wine glaze, almond biscotti, almond rice cookies (low fat), almond granola, raspberry almond torte, toasted almond cheesecake.

What Quantity Should Be Eaten?

A handful of almonds, or about 1/4 cup, is the average serving size. When a recipe specifies the use of almonds, follow the recommended portion size and ingredient measurement. A single portion of dry roasted almonds is 206 calories.

Article Source: http://EzineArticles.com/5666197

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Protein Pancakes

These taste quite Good considering there is only 8 g of carbs per pancake!

(A great compliment to a competition diet because they are high in protein and low in carbs!

Ingredients

1/2 C Quaker Oats (dry weight)
1/2 cup hot water (to cook oats)
1 scoop low carb protein powder (isolate)
1/4 C egg whites
1/4 tsp. ground cinnamon (to taste)
optional: almond extract

optional toppings: Almond butter, blueberries.

Directions

Mix oats with hot water. Sitr and let stand for a couple minutes till fluffy. Mix protein powder with the eggs and then mix this with the oats. Stir in the cinnamon and almond extract and fry on a hot gridle sprayed with PAM cooking spray.

Makes 4 pancakes.

(optional: Top with a thin layer of organic PB or almond butter, or eat with blue and raspberries!)


Number of Servings: 4

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Low Carb Cheesecake

Ingredients

2 Eggs
2 tsp vanilla extract
1 1/2 cups sour cream
1/2 cup Splenda granules (or other artificial sweetener)
16 oz cream cheese, softened.
2 T melted butter.

Directions

In a large bowl, blend together eggs, vanilla, sour cream and splenda.
Slowly add butter and cream cheese.

Spoon about 1/2c mix into another bowl and add raspberry flavoring (sugar free, any flavor) Mix well.

Spoon remaining mix into a 10 inch spring release pan or 12 ramekins.(see photo)
Add dollops of raspberry batter on top and swirl thru.

If desired, you can make a crust from 1 1.2 cups ground almonds, 1/4 cup splenda and 1/4 butter. Mix all together like you would graham cracker crust and line pan or ramekins. (calculations do not include crust)

Bake in 350 degree oven for 20-25 min if cooking ramekins, 35-40 min for spring pan. This will not look done, but will firm up when refrigerated.

Place ramekins in a water bath or place a shallow pan with water in overn below the pan or ramekins.

Garnish with fresh raspberries and whipped cream if desired (not included in counts)

This can be frozen.

Number of Servings: 12

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Tuna and Fruit Salsa

ingredients

4 5 - 6 ounces fresh tuna steaks, 1-inch thick
2 fresh ripe peaches, halved and pitted
2 tablespoons olive oil
Salt and cracked black pepper
2 tablespoons apricot preserves
1 tablespoon vinegar
1/2 cup fresh raspberries
3 green onions, thinly sliced

directions

1. Lightly brush tuna steaks and peach halves with olive oil; sprinkle with salt and pepper. Cook tuna and peaches in a skillet over medium-high heat for 5 minutes. Remove peaches; set aside to cool. Turn tuna and cook 6 to 7 minutes more or until it flakes easily when tested with a fork. Transfer tuna to a platter; cover to keep warm.
2. Coarsely chop peaches. In a medium microwave-safe bowl heat apricot preserves on 100 percent power (high) for 15 seconds. Stir in vinegar; gently fold in raspberries and peaches. Serve fruit salsa with tuna steaks and sprinkle with green onions.

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Cyn's Mock Potato Casserole

You'll never believe that this creamy rich side dish doesn't have any potatoes! It's also high in protein with 10g per serving!


Ingredients

16 oz bag of frozen cauliflower
2 Tbs light butter with canola oil (like Land O Lakes brand spreadable)
4 oz cream cheese, softened
1 lb Turkey bacon, cooked crispy & crumbled
8 oz shredded Sharp Cheddar cheese
2 Tbs chopped green onions
2 Tbs Water

Directions

Serves 8

Microwave cauliflower w/2Tbs water for 10-15 mins until VERY soft, drain then mash with potato masher.

Blend in butter and cream cheese.

Add the shreded cheese (reserving about 2oz or 1/2 cup) and remaining ingredients and stir together.

Put in a casserole dish and top with remaining shredded cheese.

Bake 350 for 20 mins until brown and bubbly.

Number of Servings: 8

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Linguini with Fresh Veggies

ingredients

16 thinstalks fresh asparagus
1 tablespoon olive oil
4 clovesgarlic, thinly sliced or minced
6 mediumplum (Roma) tomatoes, seeded and chopped (21/4 cups)
1/4 cup dry white wine
1/4 teaspoon salt
1 tablespoon butter*
1 9 ounce packagerefrigerated linguini pasta, or substitute angel hair pasta
1/4 cup shredded fresh basil

directions

1. Trim asparagus. Remove tips; set aside. Bias-slice asparagus stalks into 1-to 1 1/2-inch pieces; set aside.
2. Heat oil in a large skillet over medium heat. Add garlic and 1/4 teaspoon pepper; cook for 1 minute, stirring constantly. Add tomatoes and cook about 2 minutes, stirring often.
3. Add asparagus stalks, wine, and salt. Cook, uncovered, for 3 minutes. Add asparagus tips; cook uncovered, for 1 minutes. Add butter; stir till melted.
4. Meanwhile, cook pasta according to package directions. Drain pasta. Return to pan and toss with asparagus mixture and basil.
from the test kitchen
Note:
The butter is used in this recipe to bind the sauce. Margarine might not be an effective substitute.

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Meatloaf Muffins

Ingredients

Ground beef, lean, 16 oz
Stewed Tomatoes, 1 cup
*Ketchup, Heinz, 4 tbsp
Heavy Whipping Cream, 2 tbsp
Bread crumbs, dry, grated, seasoned, 1 cup
Egg, fresh, 1 jumbo
Lea & Perrins, Worcestershire Sauce, 3 tsp
Salt, 1 tsp
Pepper, black, 1 tbsp
Cider Vinegar, 1 tbsp
Brown Sugar, 6 tsp packed

Directions

Combine all ingredients in a mixing bowl, except 1 T of the ketchup, cider and brown sugar. Using your hand works best! Fill 12 muffin tins. Mix remaining ketchup, vinegar and brown sugar in a small bowl. Spoon over muffins. Bake 350 for 30 minutes.

Number of Servings: 12

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Five-Tomato Salad

ingredients

2 tablespoons olive oil or salad oil
2 tablespoons white wine vinegar
1 tablespoon thinly sliced green onion or snipped fresh chives
2 teaspoons snipped fresh basil or 1/2 teaspoon dried basil, crushed
1 teaspoon sugar
1/2 teaspoon Dijon-style mustard
1/4 teaspoon salt
Spinach leaves
3 Roma tomatoes, sliced
2 mediumred tomatoes, sliced
1 mediumyellow tomato, sliced
1/2 cup red cherry tomatoes, halved
1/2 cup yellow cherry tomatoes, halved
1/2 cup crumbled feta, Gorgonzola, or blue cheese (2 ounces)
Freshly ground black pepper

directions

1. For dressing, combine the olive oil, vinegar, green onion, basil, sugar, mustard, and salt in a screw-top jar. Cover and shake well. Chill, if desired.
2. To serve, line a serving platter with spinach leaves. Arrange tomatoes on platter. Shake dressing well; drizzle over tomatoes. Sprinkle crumbled cheese on top of tomatoes. Sprinkle with pepper. Makes 6 servings.

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Mini Eggplant Pizzas

Introduction

Ditch the crust and boost your veggie intake with these eggplant "pizzas."

Minutes to Prepare: 5
Minutes to Cook: 12
Number of Servings: 4

Ingredients

1 eggplant - 3 inches in diameter, peeled and cut into 4 half-inch thick slices
4 teaspoons olive oil
1/2 teaspoon salt
1/8 teaspoon ground black pepper
1/4 cup pasta sauce
1/2 cup shredded part-skim mozzarella cheese

Directions

Preheat the oven or toaster oven to 425 degrees F. Brush both sides of the eggplant with the oil and season with the salt and pepper. Arrange on a baking sheet and bake until browned and almost tender, 6 to 8 minutes, turning once. Spread 1 tablespoon of pasta sauce on each eggplant slice. Top with the shredded cheese. Bake until the cheese melts, 3 to 5 minutes. Serve hot.

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Better than Takeout Chicken Fried Rice

Save money and time with this Chinese food makeover.

Minutes to Prepare: 10
Minutes to Cook: 30
Number of Servings: 4

Ingredients

12 ounces boneless chicken breast, diced into 1/2 inch cubes
1 cup sliced mushrooms
1 small onion, sliced into thin strips
1 cup shredded carrots
1 cup chopped broccoli
1 garlic clove, chopped
1 teaspoon ginger, chopped
1 tablespoon chili garlic sauce
2 cups cooked brown rice
1/2 cup egg whites (or 4 egg whites or 3 whole eggs)


Tips

The original version of this Chinese favorite has 542 calories and 13 grams of fat, plus half a day's worth of sodium. Chef Meg's version is much healthier, packed with veggies, and ready in less time than it would take you to order takeout!
In a rush? Grab pre-cut veggies from the salad bar, a carton of egg whites, and heat-and-serve brown rice. Combine with leftover chicken, and dinner's ready in 15 minutes!


Directions

Mix the garlic sauce with 1/4 cup water and set aside.
Heat a wok or large sauté pan over medium heat, then remove from heat just to coat with nonstick cooking spray. Add chicken, heat until cooked, about 5 minutes. Place the cooked chicken in a large bowl and set aside.

Add the onions, mushrooms, and carrots to the pan or wok, turn the heat to high, and cook for 2 minutes. Add the broccoli, garlic, and ginger, and cook for additional 2 minutes.

Add the garlic sauce and water to the vegetables, stir to combine, and remove from heat. Pour the vegetables and sauce on top of the chicken and set aside.

Spray the pan once more with nonstick cooking spray, and add egg whites. Cook over high heat, stirring constantly, until eggs have almost set. Add the rice, stir to combine, then add the chicken and vegetables. Cook another two minutes, until the eggs have fully cooked. 

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Tomato Soup

Introduction


This tomato soup is so rich and thick you'll swear it's laden with cream and butter. The trick is really good tomatoes.


Minutes to Prepare: 10
Minutes to Cook: 20
Number of Servings: 8

Ingredients

2 tablespoons olive oil
1 yellow or white onion, chopped (about 1 cup)
3 cloves garlic, minced
2 pounds tomatoes, deseeded, chopped
1/4 teaspoon red pepper flakes
1 tablespoon brown sugar
1/2 teaspoon dried thyme
4 small slices white bread, crust removed
1 1/2 cups low-sodium chicken or vegetable stock
1 tablespoon balsamic vinegar
black pepper to taste

Tips

Not sure how to remove the skins and seeds from a tomato? Let Chef Meg show you how. Watch now!

In summer, when backyard gardens and farmers markets overflow with good tomatoes, use fresh ones. If you can't find really good tomatoes (or it's the middle of winter), use two 14.5 ounce cans of no salt-added tomatoes.


Want to get kids off to a healthy start this school year? So does SparkPeople! With
"A Month of Fun and Healthy School Lunches," you'll end the food fight and get kids excited about packing lunch--with fun yet simple meals they'll actually eat.


Directions

Heat the oil in a stock pot or large saucepan.

Add the onions and garlic; saute for 5 minutes.

Stir in the tomatoes, then add the pepper, sugar, thyme and bread; cook for 3 minutes.

Puree, using an immersion blender or food processor.

If you're using an immersion blender, take care not to splatter tomatoes all over yourself!

Slowly add the stock and simmer for 10 minutes. Add the vinegar and cook another two minutes.

Makes 8 one cup servings.

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Sesame-Ginger Turkey Wraps

ingredients

Nonstick cooking spray
3 skinless turkey thighs (3 1/2 to 4 pounds)
1 cup bottled sesame-ginger stir-fry sauce
1/4 cup water
1 16 ounce packageshredded broccoli (broccoli slaw mix)
12 8 inches flour tortillas, warmed*
3/4 cup sliced green onions (6)

directions

1. Lightly coat a 3 1/2- or 4-quart slow cooker with cooking spray. Place turkey in prepared cooker. In a small bowl stir together stir-fry sauce and the water. Pour over turkey.
2. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours.
3. Transfer turkey to a cutting board; cool slightly. Remove turkey from bones; discard bones. Using two forks pull turkey apart into shreds. Return to mixture in cooker. Stir broccoli into mixture in cooker. Cover; let stand for 5 minutes. Using a slotted spoon remove turkey mixture from cooker.
4. To serve, place some of the turkey mixture on each tortilla. Top with green onions. If desired, spoon some of the cooking juices from cooker on top of green onions. Roll up and serve immediately.

from the test kitchen

* To warm tortillas, preheat oven to 350 degrees F. Stack tortillas and wrap tightly in foil. Heat about 10 minutes or until heated through.

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Spiced Tofu Spring Rolls

ingredients
112.3ounce packagefirm, light tub-style tofu (fresh bean curd), drained1/3cup reduced-sodium soy sauce4teaspoons olive oil2teaspoons black and/or white sesame seeds2teaspoons ground coriander1teaspoon ground ginger1teaspoon Asian chili sauce (Sriracha sauce)2tablespoons rice wine vinegar1/2teaspoon sugar2 1/2cups packaged shredded cabbage with carrot (coleslaw mix)1/4cup snipped fresh cilantroNonstick cooking spray8round rice papersFresh cilantro leaves (optional)
directions
1.Cut tofu lengthwise into 1/2-inch slices. Drain on paper towels, changing towels as necessary.2.For marinade, in a small bowl combine soy sauce, oil, sesame seeds, coriander, ginger, and chili sauce. Reserve half of the mixture for dipping sauce. Place tofu slices in a 2-quart rectangular baking dish. Pour the remaining soy mixture over tofu, turning slices to coat evenly. Marinate at room temperature for 10 minutes.3.In a medium bowl whisk together rice wine vinegar and sugar. Add coleslaw mix and snipped cilantro; toss to coat.4.Lightly coat a large nonstick skillet with cooking spray; heat skillet over medium-high heat. Transfer tofu slices to skillet. Cook about 4 minutes or until heated through and brown, turning once. Remove from skillet. Cut tofu lengthwise into 1/2-inch strips.5.Fill an extra-large skillet about half full with water. Bring just to simmering; remove from heat. Place a rice paper in the water; let stand for 10 to 15 seconds to soften. Carefully transfer to a clean round dinner plate.6.If desired, sprinkle a few cilantro leaves on rice paper. Place 3 or 4 tofu strips and 1/4 cup of the slaw about 1/2 inch from the bottom edge of rice paper. Fold the bottom edge up and over the filling. Fold in sides; roll up rice paper. Repeat with the remaining rice papers and filling. If desired, cover loosely with damp paper towels and chill for up to 8 hours.7.To serve, cut each spring roll in half. If desired, garnish with additional cilantro leaves. Serve with the reserved dipping sauce.

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Crispy Chipotle Bean Burritos

ingredients

2 teaspoons canola oil
1/2 cup thinly sliced green onions (4)
3 clovesgarlic, minced
1 15 ounce canpinto beans, rinsed and drained
1 cup frozen whole kernel corn, thawed
1 cup cooked brown rice
1 cup chopped, seeded tomatoes
3 ounces Cotija or queso fresco cheese, crumbled, or reduced-fat Monterey Jack cheese, shredded (3/4 cup)
1 - 1 1/2 teaspoons finely chopped canned chipotle chile peppers in adobo sauce*
12 sheetsfrozen phyllo dough (14x9-inch rectangles), thawed
Butter-flavor nonstick cooking spray
1/3 cup light sour cream
Sliced green onions (optional)

directions

1. Preheat oven to 400 degrees F. In a medium saucepan heat oil over medium heat. Add the 1/2 cup green onions and the garlic; cook about 3 minutes or just until green onions are tender, stirring occasionally. Remove from heat. Stir in beans, corn, rice, 1/2 cup of the tomatoes, the cheese, and chile peppers. Set aside.
2. Unroll phyllo dough; remove one sheet of the phyllo dough and place on a flat surface. (As you work, cover the remaining phyllo dough with plastic wrap to prevent it from drying out.) Lightly coat the phyllo sheet with cooking spray. Lay another sheet of phyllo dough on top of the first sheet and lightly coat with cooking spray. Repeat with two more sheets to make a stack of four sheets. Repeat with the remaining phyllo sheets to make two more stacks. Cut each phyllo stack in half crosswise to make six stacks total (each 9x7 inches).
3. To assemble burritos, spoon about 2/3 cup of the bean mixture along one long side of each phyllo stack, leaving about 1 1/2 inches of space on each end. Fold short sides up and over filling; roll up phyllo around filling, starting at the long side. Place burritos, seam sides down, on a large baking sheet. Coat tops of burritos with cooking spray.
4. Bake about 20 minutes or until tops are golden brown and filling is heated through. Serve with the remaining 1/2 cup chopped tomato and the sour cream. If desired, sprinkle sour cream with additional green onions.

from the test kitchen
*
Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

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Fast Shrimp Bisque

ingredients

2 cups water
2 teaspoons Old Bay Seasoning or other seafood seasoning
12 ounces fresh or frozen medium shrimp in shells, thawed
2 stalkscelery, thinly sliced (1 cup)
1 12 ounce canevaporated milk
1 cup milk
2 tablespoons all-purpose flour
2 teaspoons anchovy paste or 1 or 2 anchovies, finely chopped
Seafood seasoning (optional)

directions

1. In a 4-quart Dutch oven combine the water, Old Bay Seasoning, shrimp, and celery. Cook, uncovered, over medium-high heat for 5 to 8 minutes or until shrimp shells turn pink and shrimp are opaque. Remove shrimp with slotted spoon or tongs; set aside to cool.
2. In a medium bowl whisk together evaporated milk, milk, flour, and anchovy paste; stir into liquid in Dutch oven. Cook, uncovered, over medium heat for 10 minutes, stirring occasionally.
3. Meanwhile, peel shrimp. Chop about half the shrimp. Add chopped shrimp to soup. Cook for 1 to 2 minutes or until heated through. Ladle into bowls. Top with remaining shrimp. Pass additional seafood seasoning.

from the test kitchen

Change Up:

For a spicy curry seafood soup, use coconut milk in place of evaporated milk and add a little curry powder and Asian chili sauce.

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Vegetable Lasagna

ingredients

8 ounces dried lasagna noodles (9 or 10 noodles)
2 eggs, beaten
2 cups cream-style cottage cheese
1 15 ounce cartonricotta cheese
2 teaspoons dried Italian seasoning, crushed
2 cups sliced fresh mushrooms
1 cup chopped onion (1 large)
4 clovesgarlic, minced
2 tablespoons olive oil or cooking oil
2 tablespoons all-purpose flour
1/2 - 1 teaspoon black pepper
1 1/4 cups milk
1 10 ounce packagefrozen chopped spinach, thawed and thoroughly drained
1 10 ounce packagefrozen chopped broccoli, thawed and thoroughly drained
1 cup shredded carrot
3/4 cup shredded Parmesan cheese (3 ounces)
1 8 ounce package shredded mozzarella cheese (2 cups)

directions

1. Cook lasagna noodles according to package directions. Drain; set aside.
2. In a medium bowl combine eggs, cottage cheese, ricotta cheese, and Italian seasoning. Set aside.
3. In a large skillet cook mushrooms, onion, and garlic in hot oil until tender. Stir in the flour and pepper; add milk all at once. Cook and stir until slightly thickened and bubbly. Remove from heat. Stir in the spinach, broccoli, carrot, and 1/2 cup of the Parmesan cheese.
4. To assemble, in a greased 3-quart rectangular baking dish, layer one-third of the noodles, folding or cutting to fit, if necessary. Spread with one-third of the cottage cheese mixture, then one-third of the vegetable mixture. Sprinkle with one-third of the mozzarella. Repeat the layers twice. Sprinkle with the remaining 1/4 cup Parmesan cheese.
5. Bake, uncovered, in a 350 degree F oven for 35 minutes or until heated through. Let stand for 10 minutes before serving.
6. Makes 12 servings

from the test kitchen

Quick Vegetable Lasagna:

Substitute 6 ounces no-boil lasagna noodles (12) for the dried lasagna noodles. Increase milk to 2 cups and spread 1/2 cup of the vegetable mixture in the bottom of the dish before adding the first layer of noodles. Continue as directed above.
Prepare as above through Step 4. Cover the unbaked lasagna with foil and chill for up to 48 hours. Bake, covered, in a 350 degree F oven for 30 minutes. Uncover and bake for 30 to 35 minutes more or until heated through. Let stand for 10 minutes before serving.

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The Best Way to Build Muscle Fast Is to Lift Heavy Weights

The overall most effective approach to build muscle rapidly is to lift heavy. You ought to be picking a weight for your specific physical exercise which just allows you to complete 3 to 6 repetitions. If you're able to do 7 plus repetitions, you must increase the weight and when you can't do 3, you need to lower the weight. Towards the end of your very last repetition in every set, you should be at complete failure and never capable to complete one more repetition.

Why you ought to lift heavy weights to build muscle immediately

Without getting far too complex, there's two main different kinds of muscle tissue, slow twitch and fast twitch. Fast twitch muscle is responsible for moving heavy weight yet tires rapidly - think Arnold Schwarzenegger. Slow twitch muscles account for moving lighter weight though taking much longer to fatigue. Think of a long distance runner. Can you see the difference? Fast twitch muscle gives you the contour and definition of a toned and hard body whilst slow twitch is less defined and doesn't appear rock hard.

How do you find the proper weight to lift in order to activate fast twitch muscle fibers?

There are a few methods to discover what weight you ought to be using. You can Google "1 Repetition Max" to discover just what the highest weight you "could possibly" be training with is. But, we do not recommend doing that - people's strength levels fluctuate and the calculator advises a weight which can be overweight, it's easy to turn out to be married with it and hurt oneself. The most effective way to identify your ideal exercise weights is to work through lighter to heavier with time and experience.

Your body will be the only instrument that will precisely let you know every time a weight is way too heavy or too light. Test out a weight and if you can do more than 6 reps, it's too light - raise the weight by 10%. If you can not actually do 3 repetitions, the load is too heavy - carry out the reverse and lessen it by 10%. The technique here is always to discover a weight that is ideal for your ability. Using this method, it truly is not unusual to pick a weight that you believe is too light and then two weeks later find out you have to increase it. There's no superior feeling. Building muscle is a blend of strength levels and muscle size and so don't worry if you're starting small, you'll be building huge muscles speedily, have confidence in us. Just be certain you do not grab a weight that's too heavy mainly because of your pride.

You will need to completely focus to build muscle

One of the most difficult things to conquer when trying to build a huge chest and build 18 inch arms is concentrating. It's very hard to grab a 25lbs dumbbell to do dumbbell bench presses when the person beside you is using 90lbs dumbbells and grunting like mad. Having said that, you need to focus on what you are executing and exactly where you are at physically, figuring out how to ignore the gym surrounding you. The desire to cheat is remarkably powerful any time you are feeling poor or little compared to other individuals. However, the turtle certainly wins the race when building muscle.

Start out within your boundaries and opt for a weight that is certainly appropriate for you. Be strict with your form and make sure that, in trying to lift heavy, you aren't sacrificing your form. You will feel remarkable making use of 90lbs dumbbells but you'll certainly really feel dumb when that dumbbell crashes down on your chest muscles and you can't exercise for six to eight weeks.

Get a workout partner

The easiest way to be sure that you're pushing yourself to the maximum and not cheating should be to get a workout partner. Exercise partners are wonderful for the reason that they make it a whole lot less difficult to locate your limit and push through it - a key to building muscle quickly. It's actually your exercise partner's obligation to make sure your form is right, to assist you work through a sticking point (that is where you feel like you can't move the weight though you aren't fully spent) and to always keep you safe. Your training partner's major duty is always to ensure you really don't harm yourself for starters and to keep an eye on your form second.

A number of ending thoughts:

* Through trial and error, select a weight that will allows you to complete 3 - 6 repetitions. 

* Don't forfeit excellent form for heavy weights or you will injure yourself. 

* You are going to build muscle quicker if you're working out with a partner who is able to push you. 

* Be sure your work out partner has the exact same objective as you - to build muscle quickly!

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Cool Cucumber Salad

Introduction

This simple salad pairs well with grilled meats.

Minutes to Prepare: 10

Number of Servings: 4

Ingredients

1 tablespoon olive oil

2 tablespoons cider vinegar

1 teaspoon sugar

1/2 teaspoon salt-free herb blend

Pepper, to taste 

1 large cucumber, peeled and thinly sliced

1/2 red onion, thinly sliced

Directions

Combine the first five ingredients in a medium bowl, then add the vegetables. Toss well, cover, and refrigerate until ready to serve.

Makes 4 servings.

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Chicken Drumstick Lollipops with Grilled Lemon Parsley Sauce

Introduction

These "chicken pops" are so much fun! Not only are the drumsticks affordable, but they're also full of flavor.


Minutes to Prepare: 30
Minutes to Cook: 26
Number of Servings: 4

Ingredients

3 cloves garlic, minced
1 shallot, minced
1 tablespoon low-sodium soy sauce
1 teaspoon Dijon mustard
1/4 teaspoon cracked black pepper
1/2 teaspoon turmeric
1/2 teaspoon paprika
1/4 cup chopped parsley leaves
2 lemons, sliced in half
4 large chicken drumsticks, skin removed (about 4 ounces each)


Tips

If you are new to the kitchen don't fret about pulling out the tendons. Give it a try, but if you are in a hurry to get dinner on the table you can skip that step.
Creating "lollipops" and pushing the meat to one end prevents the bony end from drying out and overcooking before the meaty end is fully cooked.


Directions

Whisk together the first eight ingredients along with the juice of 1/2 a lemon in a large mixing bowl.
Set aside three tablespoons of the marinade.

Preheat an outdoor grill to 400 degrees.

Place each chicken drumstick on a cutting board. Using a chef's knife, cut the non-meat end around the bone turning the leg into the knife. Using needle nose pliers, pull out the white tendons and discard them.

Holding the bony end of the leg with one hand, use your other hand to push the meat up and toward the flesh end to form a "lollipop." Scrape the exposed bone with the knife to remove any flesh.
Repeat with the remaining drumsticks, placing each one in the bowl with the marinade as you finish prepping them.

Place drumsticks on the preheated grill, along with the remaining three lemon halves (cut side down).

After 10 minutes, remove the lemons from the grill and turn the drumsticks using tongs. Cook the chicken for another 10 to 13 minutes, until they reach an internal temperature of 165 degrees.

When the lemons are cool enough to handle, squeeze them into the reserved sauce.

Drizzle the sauce over the drumsticks and serve immediately.

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