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A little known fact about the avocado

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More and more today the world is looking to avocados as the next wholesome nutritious food replacement. Originating in Mexico and Central America it can now be found in many other countries like Indonesia, Philippines, Thailand, India, china, Japan, Peru and the list goes on.

Avocado: Ranging from being able to cure certain cancer diseases to the ideal food energy source for body builders, this remarkable fruit is fast gaining the popularity it so aptly deserves.

A little known fact about the avocado is that, when the avocado fruit is mixed into salads, it aids in the absorption of all the other nutrients the salad may have in a more efficient way.

When a comparison is made with other fruits the avocado wins all the time, as the fruit that is better able to allow the nutrients to be absorbed and also for its high content of many different nutrients.

The avocado is also considered a “meaty” fruit as the creamy like texture is rich and quite adequately makes for a good meal or an accompanying ingredient that enhances and enriches any dish.

For those wanting to avoid certain foods for health or religious reasons the avocado is known to be a good substitute as it contains adequate amounts of meat proteins, fat oils, vitamins and minerals.




Avocado Egg Rolls Recipe

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Eating oats to enhance good health

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Eating oats to enhance good health is not something new but has been practice through time. Oats is a very simple ingredient with far reaching positive effects and benefits.

Oats within a diet plan provides a wide range of important health benefits which cannot be duplicated by any other food item singularly. Being a significant dietary fiber source, oats consists of soluble and half soluble fibers which help to keep blood cholesterol levels effectively under control.

Some of the areas where oats has been known to be beneficial are in improving heart conditions, regulating blood sugar levels, functioning as anti cancer fighters, keeping blood pressure under control, maintaining regular and healthy bowel functions, helping in weight control, boosting athletic performances, and in general health and longevity.

Oats is also a food item that is rather hardy and can be grown in poor soil conditions which is of course another plus in terms of its availability. The various processes that the oat has to be subjected to before it reaches the dining table does not cause its nutritional value to decrease rather it is able to maintain its concentrated high fiber and nutrient base.

Oats can be a great day starter in the form of a piping bowl of oatmeal which can be more flavorful with the addition of fresh fruits, nuts or the dried fruits variety. It can also be used to make oat meal cookies which are usually a huge hit with kids and adults alike. Breads and muffins can also have the addition of healthy oats to it as with poultry stuffing too.




Delicious Oat Burgers


Cooking Tip:

Peel garlic easily. Peeling garlic can be frustrating unless you know this little tip that the pros use. Lay a clove flat on a hard surface and then pressing down hard on it with the flat side of a large knife. Once you’ve pressed hard enough you’ll hear a “pop” that tells you the peel has separated. Even with this trick your fingers will undoubtedly smell like garlic. Get rid of that odor by washing them well with salt.
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Skillet Quinoa with Black Beans, Cilantro and Feta Recipe

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Ingredients
  • 1 tablespoon canola oil
  • 1 cup onions, diced
  • 2 cups red bell pepper, diced
  • 1 1/2 cups water
  • 3/4 cup quinoa, uncooked
  • 1 can (15 ounces) reduced sodium black beans, rinsed and drained
  • 1/4 cup chopped walnuts
  • 2 teaspoons chili powder
  • 1/3 cup crumbled, reduced-fat feta cheese
  • 1/4 cup fresh cilantro, chopped
  • 1 medium garlic clove, minced
  • 1/2 teaspoon salt
Preparation
  1. In large, non-stick skillet, heat canola oil over medium-high heat.
  2. Add onion and pepper. Sauté 5 minutes or until onions begin to brown on edges, stirring occasionally.
  3. Add water and quinoa. Bring to boil over medium-high heat, reduce heat, cover and cook on medium-low for 12 minutes or until water is absorbed.
  4. Remove from heat, stir in beans, walnuts, chili powder, feta, cilantro, garlic and salt. Cover and let stand 2 minutes to heat through and absorb flavors.

Serves Yield 6 servings / Serving size 1 cup

Compliments Of: CanolaInfo




Eggplant with Garlic Sauce Recipe

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Nutrition Labels Decoded

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Nutrition label 101: Tips for Interpreting Nutrition Facts Labels


  • Always note serving sizes: While a food or beverage may seem like a good nutritional fit, the first thing to notice should always be the serving size. Watch out because if you read that a serving contains 100 calories, for instance, that may be for 8 ounces of a juice beverage and the container may hold 16 ounces.
  • Be aware of unhealthy contents: If looking to limit fat, sodium and sugar, pay close attention to these call outs on the label. Some foods might deliver more than your daily limit for sodium! Remember that trans fat should be avoided completely.
  • Look for the good stuff: A healthy diet consists of vitamins and nutrients which nutrition labels also spell out. Go for foods that are good sources of the good guys - dietary fiber, vitamins A and C, calcium, iron and potassium.
  • Don't be fooled by healthy looks: While package design may illustrate people engaging in healthful activities, pretty farm scenes and adorned with "healthy" words, note that the FDA does not regulate the use of creative brand names. As always, it is the nutrition facts label where a consumer can see what's really inside.

(Mother reading label) Photo courtesy of Getty Images
Compliments Of:Center for Food Integrity




Crunchy Vegetable Nuggets Recipe


General Cooking Tip:

Keep your recipes organized. Nothing is more frustrating when you’re ready to start cooking then not being able to find your recipe. Keep things organized by finding a system for filing your recipes that you can keep close at hand in the kitchen. A great option is to buy one of those photo albums where you peel back a plastic sheet and underneath is a sticky surface. This makes recipes easy to find and at any time you can remove or replace them!
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Vegetable and Rosemary Stew Recipe

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Ingredients
  • 2 tablespoons canola oil, divided
  • 1 medium onion, cut in 8 wedges
  • 3 medium carrots, quartered lengthwise and cut into thirds
  • 1 medium celery stalk, cut into 1-inch pieces
  • 2 cups water
  • 2 dried bay leaves
  • 1/4 teaspoon crushed red pepper flakes
  • 1 can (15 ounces) reduced-sodium navy beans, rinsed and drained
  • 1 cup grape tomatoes, quartered
  • 1/2 cup chopped fresh Italian parsley
  • 1 tablespoon chopped fresh rosemary
  • 3/4 teaspoon salt
  • Adding other vegetables is optional
Preparation
  1. In Dutch oven,or pot heat 2 tablespoon canola oil over medium-high heat.
  2. Add onion, carrot and celery. Sauté, stirring frequently, for 5 minutes or until vegetables just begin to lightly brown on edges. Add water, bay leaves and pepper flakes. Bring to boil over high heat. Reduce heat to medium low and simmer covered for 20 minutes or until vegetables are tender.
  3. Stir in beans, tomatoes, Italian parsley, rosemary and salt. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked. Serve immediately or let stew stand 30 minutes to develop flavors and texture.

Serves 6 servings / Serving size 1 cup

Compliments Of: CanolaInfo




Vegetable Lasagna Recipe

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Honey Gingered Carrot Soup Recipe

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Ingredients
  • 1 can College Inn® vegetable Broth
  • 1-1/2 lbs. carrots peeled and cut into chunks
  • 2 onions (large) coarsely chopped
  • 1 cup celery coarsely chopped
  • 1 Tbsp. honey
  • 1 tsp. ground ginger
  • 1 tsp. salt
  • 1/2 tsp. pepper
  • 2 Tbsp. butter
  • 3 Tbsp. flour
  • 2 cups milk
  • chopped parsley (optional)
Preparation
  1. Combine broth, carrots, onions and celery in large saucepan. Cook 25 to 30 minutes until vegetables are tender. Remove from heat; let cool 10 minutes.
  2. Mix together diced apples, melted butter, cinnamon, flour, salt and NECTRESSE Natural No Calorie Sweetener. Set aside.
  3. Stir first five ingredients together in large mixing bowl. Add remaining ingredients and stir thoroughly with wooden spoon. Mixture should be consistency of stiff cookie dough.
  4. Spoon half of the vegetable mixture into a food processor or blender; puree until smooth. Repeat with remaining vegetables. Return to saucepan. Stir in honey, ginger, salt and pepper.
  5. Melt butter in small saucepan. Stir in flour and heat until bubbly. Slowly stir in milk. Cook, stirring constantly, until thickened. Stir into soup mixture; heat. Garnish with parsley, if desired.

Serves
6 Servings

Compliments Of: collegeinn.com




Vegetable Quesadilla Recipe

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Coconut Granola Bars Recipe

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Ingredients
  • 1/2 cup brown sugar, packed
  • 1 cup peanut butter
  • 3/4 cup rice syrup
  • 1 egg
  • 1 teaspoon vanilla extract
  • 2 serving protein powder
  • 3 cups old-fashioned oats, uncooked
  • 1 cup miniature semisweet chocolate chips
  • 1 cup coconut flakes, unsweetened
  • 1/4 cup ground chia seeds
Preparation
  1. Preheat oven to 350° F.
  2. Mix together diced apples, melted butter, cinnamon, flour, salt and NECTRESSE Natural No Calorie Sweetener. Set aside.
  3. Stir first five ingredients together in large mixing bowl. Add remaining ingredients and stir thoroughly with wooden spoon. Mixture should be consistency of stiff cookie dough.
  4. Transfer mixture to baking tray. Spread it out and press it down using wooden spoon. Let dough rest for 30 minutes.
  5. Bake for 25-30 minutes or until golden brown on edges. Allow tray to cool before cutting into bars. Store in airtight container.

Serves
35 servings

Compliments Of: VSL#3




Chinese vegetable fried rice recipe

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