Preheat the broiler.
Whisk egg whites, eggs, milk, salt, and pepper in a mixing bowl until well blended.
Heat a 9 inch nonstick oven-proof skillet over medium heat. Spray with cooking spray and add the mushrooms and onions; saute until softened and juices evaporate. Add the zucchini and saute until tender, about 5 minutes, stirring well. Decrease heat to medium low. Puor the egg mixture over the mushroom and zucchini mixture. Sprinkle with the cheeses and thyme. Cover and cook until the frittata is almost set but the top is still runny. Place the skillet, uncovered, under the broiler and cook until golden brown on top, about a minute or two. Remove from oven, then loosen from skillet with a spatula and slice it onto a plate. Cut into 4 wedges and serve.

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Combine juices, mustard, honey, salt and pepper in a small bowl and whisk together. Place onions and spinach in a large bowl. Add dressing and toss together. Top with blue cheese.

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Set a steamer insert into large, deep saucepan. Pour in cold water to a depth of 2 inches, making sure it does not touch bottom of steamer. Arrange beets in one layer in steamer. Cover tightly and set pot over high heat. When water boils, reduce heat and simmer beets 45 minutes, or until thin knife meets slight resistance when inserted into center at the widest point. Transfer beets to plate and let cool just enough to handle.

To avoid staining your work surface, lay a sheet of plastic wrap over it. Slip your hands into plastic sandwich bags. Cut tops and root tip off beets. With your fingers, pull and slide off beet skin. Cut each beet crosswise into 6 slices.

Grate 2 teaspoons zest from orange and set aside. Cut off top and bottom of orange. Setting orange on one of its cut sides on your work surface, slice off peel in strips, letting knife follow the curve of the fruit. Cut orange crosswise into 8 slices.

To assemble, line 4 salad plates with lettuce. On each plate, arrange 6 beet slices and 2 orange slices on top of lettuce. Sprinkle each with one-fourth of onions. If serving family style, line a serving platter with lettuce, top with all beets and orange slices, and add all onion.

For dressing: In a small bowl, whisk together orange and lemon juices, vinegar, salt and pepper until salt dissolves. Whisk in oil and add zest. Spoon dressing over the salad. Serve immediately.

Beets and Citrus, a Beautiful Combo

By Dana Jacobi
for the American Institute for Cancer Research

Although I was always a fan of the humble beet, I could understand others’ tepid responses to the root vegetable. That is, until I attended a beet tasting in Napa, California, and truly fell in love.

The tasting (similar to a cheese or chocolate tasting) included beets of every color – red, yellow, orange, pink and even candy-striped Chioggia beets, named after the region in Italy where they originated. We sampled varieties as small as a marble and ate slices from a softball-sized beet that were remarkably tender.

The differences in flavor were striking and proved that there’s a variety for every taste preference. If the earthiness of beets bothers you, try golden or orange beets, which are a bit sweeter and milder tasting.

From a nutritional standpoint, beets are also a winner. They are rich in folate and potassium and are a good source of fiber. Plus the pigments that give beets their vivid colors are potent antioxidants.

Beets are related to chard and their leaves are nutrient-rich. I recommend steaming and coarsely chopping beet greens, then drizzled them with a bit of extra-virgin olive oil and lemon juice and serving them lukewarm.

The taste and texture of the commercially jarred pickled beets that most people are familiar with are quite different from home-cooked fresh beets. When cooked from scratch they are creamy and tender and have a somewhat meaty texture. Eating them at room temperature emphasizes their sweet side.

I particularly enjoy red or yellow beets (or a combination of the two) paired with oranges, as they are in this salad. The acidity of the citrus adds appealing contrast. The recipe explains how to cook and peel beets without staining your hands or work surface – helpful tips if this dish succeeds in making you a fellow beet-lover.

“Something Different” is written by Dana Jacobi, author of 12 Best Foods Cookbook and contributor to AICR’s New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life.

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Cover a rounded-bottomed glass or plastic bowl with cooking spray. Set aside. Combine water and agar flakes in a pan and allow it to boil. Simmer over a slow fire and mix for about 5 minutes in order to obtain a homogenous mixture. Put the dissolved agar and the rest of the ingredients in a food processor and blend until liquefied. Transfer the resulted mixture to the cooking-spray coated glass bowl, and keep it uncovered in the refrigerator for as much as 5 days. 

Tips:

You can use vegan cheese to make grilled cheese sandwiches or vegan pizza.
Fresh ground pepper can be added, optionally.
Alternatively, you can use Sheese, soy cheese or even nut-based cheeses when following a dairy free diet.

Nutritional Facts:  

Calories: 104.8
Total Fat: 8.6g
Saturated Fat: 1.4g
Carbs: 7g
Protein: 2.9g
Fiber: 2.8g
Sodium:227mg
WW Points:3

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Recipe #1: Vegan Bread

Ingredients:
2 ½ cups yellow corn meal
1 ½ cup unbleached white flour
2 ½ tsps. Baking powder
1 tsp. salt
1 cup soy milk
½ cup soy margarine
2 Tbsps. Molasses 
2 Tbsps. Raw sugar

Directions:
Grease a baking pan and set aside. Combine corn meal, baking powder, flour and salt. Set aside. Mix soy milk, liquefied soy margarine, raw sugar and molasses. Add the wet ingredients and kneed with hands. Pour the mixture into the pan and bake between 20 and 25 minutes at 425 degrees F.

Tips:
Raw sugar can be replaced with xylitol

Recipe #2: Vegan Candy

Ingredients:
½ cup sunflower seeds
½ cup almonds
2 cups pitted dates
½ cup figs, chopped
1 cup raisins
¼ cup water
1 cup roasted sesame seeds

Directions:
Process the almonds and sunflower seeds in a blender until they are almost pulverized. Put the resulting mix into a bowl. Combine the raisins, figs and dates in the blender container, add the water and pulse until obtaining a pasty mixture. Mix this with the ingredients from the bowl and mash them until homogenized. Make balls and roll them in the roasted sesame seeds. Keep them in the refrigerator and serve whenever you want.  

Tips:
Instead of roasted sesame seeds you can also use unsweetened coconut flakes. 

Recipe #3: Roasted Beet Vegan Salad

Ingredients:
2 1/2 lbs small red beets
2 tsps. olive oil 

Dressing:
1/2 cup green onion, Julienne
1/4 cup flat-leaf Italian parsley 
1 large garlic clove, finely minced 
1 tsp. homemade harissa, to taste
2 tsps. red wine vinegar 
Salt and ground black pepper

Directions:
Preheat oven to 400 degrees F. Mix the salad dressing ingredients in a container and set aside. In a large pan put the beets and the olive oil and leave them until they have a layer. Put the beets on a large baking sheet and seal it with aluminum foil. Bake them for 30 minutes. Allow them to cool for 5 minutes. Cut the beets into 1 cm cubes and place them into a salad bowl along with the dressing. 

Servings: 4 to 5 

Tips:
The small red beets can be replaced with golden beets, cleaned, skinned and cut in half, with yams or potatoes.
You can use white balsamic vinegar instead of red wine vinegar.

Recipe #4: Vegan Pilaf 

Ingredients:
1 medium eggplant, skinned and cut into ½ inch dices 
1 large yellow bell pepper 
1 large red bell pepper 
8 mushrooms
1 small zucchini, cut into ¼ inch dices
1 1/2 cups raw wild rice
1/2 cup olive oil 
1 tablespoon pine nuts 
1/4 cup golden raisins 
1 garlic clove, minced 
Salt to taste

Directions:
Scatter salt on the diced eggplant. Set aside. Rinse the cubes with cold water after 30 minutes. Use paper towels to remove the moisture. Remove the seeds from the peppers and cut them into thin strips. Cut zucchini into cubes and slice mushrooms. Cook the rice according to the instructions available on the package. 

Put the olive oil in a frying pan and heat it. Brown the garlic and eggplant on each side, approximately 3 minutes. Add the peppers and zucchini and keep stirring for another 3 minutes on lower heat. Put the golden raisins, pine nuts and mushrooms in the pan and stir until the mushrooms are warm. Pour the mixture over rice.

Servings: 4

Nutritional values:
Calories: 402
Protein: 10 g 
Carbs: 59g
Fat : 17g
Cholesterol : 0mg
Sodium : 13mg
Calories from fat: 35%

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If you crave for ice cream every time, but are concerned about the fat content and calorie count, frozen yogurt is the ideal alternative. It is basically a sweet dessert made from yogurt and other pure dairy products. As per your taste, you can also make sour, sugar-free and fat-free frozen yogurt recipes. And for people with lactose indigestion problems, non-dairy versions are also available in food stores. Similar to ice cream, frozen yogurt can be made in any flavor that you can think of. Know more on frozen yogurt vs ice cream.

Frozen Yogurt Recipes

An ice-cream maker is the only equipment required to prepare homemade frozen yogurt. However, if you do not have it, you can try making frozen yogurt recipe in the regular freezer. Provided that you use a consistently thick yogurt in the recipe, your frozen yogurt will taste delicious. Here, I am presenting easy and healthy frozen yogurt recipe that you can make at home:

Easy Frozen Yogurt Recipe

Ingredients
1 cup plain nonfat yogurt
1 cup low-fat buttermilk
3/4 cup sugar
1/4 cup fresh lemon juice
1/4 cup light corn syrup
2 teaspoons finely grated fresh ginger
1 teaspoon finely grated lemon peel
3/4 cup water
Directions for Preparation

In a medium sized saucepan, add sugar, corn syrup, ginger and water. Bring it to a boiling temperature and cook until sugar is dissolved. Strain through a cheesecloth and allow the filtrate to cool down. To this liquid concoction, stir in yogurt, buttermilk, lemon juice and lemon peel. Pour in the ice cream maker and proceed according to the user manual. Freeze for the allotted time and your frozen yogurt recipe is ready. This dessert recipe is served best with fresh fruit toppings. Learn more on how to make frozen yogurt.

Low Fat Frozen Yogurt Recipe

Ingredients
2 cups plain low-fat yogurt
2 cups strawberries
1 medium sized banana (peeled and cut into chunks)
4 teaspoons sugar substitute
1/4 teaspoon vanilla extract
1 1/2 teaspoons unflavored gelatin
2 tablespoons water
Directions for Preparation

Take a small saucepan and add gelatin and water. Cook over a low heat and stir constantly till gelatin dissolves completely. Remove it from heat and cool down. In an electric blender, add strawberries, banana chunks and gelatin. Blend for 2 – 3 minutes, or until you get a consistently smooth paste. Add yogurt, sugar substitute and vanilla extract, and process for another 2- 3 minutes. Pour it in ice cream maker and freeze according to directions. In case of non-availability of ice cream maker, pour mixture into a shallow metal pan, cover lid and keep in the refrigerator. Stir the freezing yogurt mixture in between to get the consistency of an ice-cream. Know more on frozen yogurt nutrition facts.

Sugar Free Frozen Yogurt Recipe

Ingredients
1 cup plain, low fat yogurt
1/2 cup fat-free dry milk
1 cup fresh (or unsweetened, frozen) blackberries
12 packets Equal sweetener (or other sweetener)
1 egg white
1 teaspoon unflavored gelatin
1/4 cup water
1/3 cup cold water
Directions for Preparation

In a small bowl, mix gelatin with ¼ cup water and keep aside for 2 minutes. Cook in low heat until gelatin dissolves completely. Add blackberries in an electric mixer with metal blades and blend until you get a puree. Strain it to separate seeds. In a mixing bowl, combine together blackberries puree, sweetener, gelatin and yogurt. Take another small bowl and mix egg white, dry milk and 1/3 cup cold water. Fold this concoction into the blackberries puree mixture. Now, add this into ice cream maker as per the manual directions. Leave for the stipulated time and your sugar free, blackberry frozen yogurt is ready for serving.

The logic in making a delectable frozen yogurt recipe is using your favorite seasonal fruits. As summer is round the corner, you can prepare extra frozen yogurt and keep in the refrigerator. Any time, munch on this cold dessert to make the most of hot-sticky summer days.

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Nutrition Guide for Children

The nutrients required by children are same as those required by adults, only the quantity differs. Children have a large appetite in their growing years. They require a lot of energy, as they are involved in a lot of physical activity. The required nutrients and their sources are as follows:

Carbohydrates: They provide energy required by our body to perform any physical activity. Staples like grains and cereals, starchy vegetables like potatoes, corn, beans, bread, pasta, sugars, contain high amount of carbohydrates. They should be included in the meals everyday, as our body constantly requires energy.

Proteins: Proteins build and repair body tissues, and also regulate body processes. They form hormones and enzymes in our body. Proteins are also known as building blocks of the body. As they are most essential nutrients, one must have a regular intake of protein-rich foodstuffs that includes milk, cheese, tofu, poultry, meat, beans, lentils, peanut butter, nuts and seeds.

Vitamins: Different types of vitamins (vitamins A, B, B12, C, D, E, K, etc.) have different functions. Deficiency of any of the vitamins can cause serious disorders. Therefore, vitamins-rich foods must be regularly consumed. Spinach, carrots, broccoli, pumpkin, apricots, peaches contain vitamin A. Vitamin B is found in whole grains, bread, cereals, poultry, meat and eggs. Citrus fruits, dark green vegetables, mangoes contain vitamin C. Milk, eggs, fish, margarine and sunlight are high in vitamin D. Vegetable oils, butter, egg yolk, milk contain vitamin E; whereas, green, leafy vegetables and milk contain vitamin K.

Minerals: Calcium is the most important mineral required by our body for growth, vital functions and development. Along with it, other minerals like potassium, iron, magnesium and sodium are also needed in lesser quantity. Most of the minerals are found in milk, vegetables and poultry.

The Food Pyramid

The food pyramid concept is suggested by most of nutritionists. It gives us an insight about the amount of different foods that must be consumed for a healthy life. The pyramid is divided into four parts horizontally. Grains and cereals are placed at the lowermost part (largest part) of the pyramid. Hence, they must be consumed in large quantity. The second part consists of vegetables and fruits which must be consumed in equal amount. The third part contains dairy products and proteins, also to be taken in equal amounts. The topmost (smallest) part consists of foods containing oils, fats and sugars. They must be minimally consumed.

Healthy Eating for Children

Parents must schedule family meals regularly at a specific time. This will help children learn to have complete meals, rather than having quick mini-snacks. As it is observed from the above nutrition guide that vegetables, fruits, grains and milk contain nearly all the required nutrients, they must be included in meals regularly.

Parents should make a variety of healthy options available for children to choose from. They should also encourage children to try new foodstuffs. Do not provide sweets, candy, popcorn and chips during meals. Also, aerated or sweet drinks must be completely avoided, during meal times.

It is a universal complaint that children do not opt for vegetables and fruits. Parents must make vegetable dishes look attractive and tempting. They can include more vegetables in sandwiches or even make vegetable soups. Children should be encouraged to eat whole fruits, instead of fruit juices. Meat dishes should also be prepared on alternate days. Parents can also opt for low-fat food alternatives.

Parents must set a good example before their children, by themselves opting for healthy meals. Children usually imitate their parents. If parents try different foodstuffs, children will be eager to follow. Parents can involve children in planning and preparation of meals. Children can give ideas about the daily menu. Children can also be involved in buying foodstuffs for meals or their lunch boxes. This will make them feel concerned and connected.

The most important thing that parents should keep in mind, is not to force their children to eat. Forcing anything will make children dislike the food altogether. Instead, help them realize the nutritional value of specific foodstuffs. Parents should let children decide when they are full, and not force them to eat. Also, parents must not completely deprive children of sweets and junk food. This will only make them crave for more. Just cut down the amounts gradually, and make it ‘once-in-a-while’ dish. Healthy foods like salads, soups should be chosen in restaurants. Parents must try to avoid processed and junk food.

Make meal time, a tension-free and conflict-free zone! Children will definitely look forward to healthy meals and that will ease your worries.

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Before deciding on low carb breakfast food, you should first understand which foods are low in carbohydrates. Carbohydrates are classified as simple and complex, and are present in all foods at varying degrees. They are high in starchy vegetables, bread and sugars. Most people follow a low carb diet as a way to deal with diabetes, and thus focus more on proteins, fiber and fats. Some people also follow this diet as a means to weight loss, but its effectiveness is disputed.

The rule followed by most low carb diets is to focus on meat, poultry, fish, dairy products, eggs and some non-starchy vegetables, and the exclusion or limited use of most grains, beans, fruits, breads, sweets, pastas and starchy vegetables. Some low carb diet plans allow fruits, vegetables and whole-grains.

Here are some low carb breakfast food ideas:

Eggs: There are so many ways to prepare eggs and they make a nutritious and wholesome, low carbohydrate breakfast food. You can also have some sausages or bacon along with your eggs. Another way to have eggs is in an open face egg sandwich, with cheese. Just mash up a boiled egg with a little bit of cream, sprinkle it with salt and pepper, and pile it up on a slice of toasted 100% whole grain bread. If you decide to fry your eggs, and are craving hash browns, try making them with jicama instead of potatoes. You could have some baked beans along with your eggs as well.

Fruits: Fruits are a very good option for a low carb breakfast food, and in their natural form, require no preparation! You could include apples, oranges, bananas and grapes in different forms in your breakfast. One popular combination is cantaloupe and cottage cheese. One cup of sliced cantaloupe has only about 16g of carbohydrates. Together they are a great source of protein, calcium and vitamins. You could also include a glass of fresh orange juice to complete your breakfast.

Cereal: Most cereals have a high carbohydrate content. However, there are some cereals that are low in carbohydrates and these make perfect low carb breakfast food. While most low carb diets do not include cereals, if you want to cereals for your breakfast, be very careful to pick out special low carb ones.

Low Carb Burrito: This is great option for the days you have a burrito craving. First make the scrambled eggs and add some jalapenos to it. Put the jalapeno eggs in a low carb tortilla, and finish with with cheese and salsa.

Yogurt: Plain or fruit flavored yogurt is another great option. You could safely have about a cup of yogurt combined with frozen berries, and nuts or flax seed for a quick low carbohydrate breakfast food option.

Almond Blueberry Pie: This is so yummy, even those not on a low carb diet love it. You need about 1/3 cup almond meal, 1 egg, ¼ cup blueberries and sweetener and flavoring. Whisk the egg and add the almond meal along with 2 tablespoons of water, and microwave it on high for about 45 seconds. Now add the blueberries and any flavorings you like, and microwave for another 45-60 more seconds.

Breakfast Shake: Breakfast shakes are tasty and keep you going for several hours. Milk, bananas and almonds go great together. A sightly unusual, but filling and nutritious concoction is to blend together a cup of milk with 1 scoop vanilla or chocolate low carb protein powder, ½ a cup coconut milk, 2 tablespoons flax seed meal, sweetener to taste and 3-4 ice cubes.

These are some suggestions that you could incorporate into your low carb breakfast plan. However, the ideal way to go about it is to first identify all low carb foods, and then come up with your own low carb breakfast food option, using ingredients you like. Also remember that a certain amount of carbs are essential for everybody. So before drawing up any kind of diet plan, consult a qualified dietitian.

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