Happy Holidays!

"And suddenly there was with the angel a multitude of the heavenly host praising God, and saying,
Glory to God in the highest, and on earth peace, good will toward men." Luke 2:11-12

In praying and praising, in giving and receiving,
In eating and drinking, in singing and making merry,
In parents' gladness and in children's mirth,
In dear memories of those who have departed,

In good comradeship with those who are here,
In kind wishes for those who are far away,
In patient waiting, sweet contentment, generous cheer,
God bless us every one, with the blessing of Jesus.

By remembering our kinship with all men,
By well-wishing, friendly speaking and kindly doing,
By cheering the downcast and adding sunshine to daylight,
By welcoming strangers (poor shepherds or wise men),
By keeping the music of the angels' song in this home,
God help us every one to share the blessing of Jesus:

In whose name we keep Christmas:
And in whose words we pray together.

Tasty Three Bean Soup

Winter is a great time for some warm and nutritious soup. Save your money and your waistline making some healthy and tasty soup for your family on one of these cold Winter days! Make a bunch and set some aside in your freezer for an easy lunch later in the week!

Here is a delicious (and good for you) 3 bean soup:

Here is all you need:
2 cans (15 oz) diced tomatoes
3 cups water
1 tsp chili powder
1 can (15 oz) kidney beans, drained
1 can (15 oz) black eyed peas, drained
1 can (15 oz) garbanzo beans, drained
1 cup of lentils, rinsed well
1 can (15 oz) whole kernel corn, drained
1 can (15 oz) carrots, chopped
1 medium onion, chopped
1-1/2 tsp chopped garlic
1 can (6 oz) tomato paste
1 Tbsp Dijon mustard
1 tsp pepper
1 tsp ground cumin
1 tsp dried oregano
1 tsp dried basil

Combine all the ingredients in a big stainless steel stock pot.

Bring to a boil and then simmer for 25 or 30 minutes.

Try this tummy warming soup with some fresh out of the oven corn bread! Or grab some whole wheat bread and make some grilled cheese sandwiches to serve on the side!

Keep Eating Healthy and enjoy these cold Winter days!

Happy Holidays!

ThanksGiving Muffins

Cranberries are a traditional Thanksgiving favorite. The pleasing aroma of cranberries will be widespread this Thanksgiving! Try these incredible Cranberry and Pumpkin muffins for a heart snack all weekend! Not only are these tasty treats chock full of healthy vitamins and antioxidants, they're really easy to make! Share some of these low-fat treats with your Holiday guests this year!

Here is all you need:

2 cups flour - use whole wheat if you have it
1 cup brown sugar
3 teaspoons baking powder
1/2 teaspoon salt
1 teaspoon cinnamon
3/4 teaspoon allspice
1/3 cup extra virgin olive oil
2 eggs
3/4 cup canned pumpkin
2 cups fresh or frozen chopped cranberries

And easy to prepare:

1. Preheat oven to 400 degrees.

2. Sift together dry ingredients (flour through allspice) and set aside.

3. Beat oil, eggs, and pumpkin together until well blended.

4. Mix the pumpkin mixture to the dry ingredients all at once. Stir until moistened.

5. Add in chopped cranberries.

6. Spoon into paper lined muffin cups.

7. Bake at 400 degrees for 22 minutes.

Eating healthy foods is so easy this time of year. Enjoy your Thanksgiving Holiday with some easy and nutritious muffins!

Happy Thanksgiving!

Carol's Sweet Potatoes

Thanksgiving time brings out the best of our family traditions and favorite foods! And what would Thanksgiving be like without a hearty serving or two of sweet potatoes? Not only are they packed full of healthy nutrients, they warm your tummy and tickle your tongue with all that sweetness!

Enjoy some real Southern cooking with these delicious baked sweet potatoes.

Here is all you'll need:

6 or 8 good sized sweet potatoes
1 cup brown sugar
2 sticks real butter ( 1/2 pound )
1/2 cup whole wheat flour ( or all purpose, white flour )
1 cup water

Preparation:
Slice your sweet potatoes.
Then Boil them for 15 - 20 minutes
Butter the bottom of 3 quart casserole
Add a layer of sliced sweet potatoes
sprinkle on a layer of brown sugar and flour
add some sliced butter
add another layer or sweet potatoes
and another sprinkling of flour and brown sugar
add more thinly sliced butter

If you have any potatoes left -
add another layer and top off with brown sugar and butter.

pour water over the top.

Bake at 350 for 30 to 40 minutes.

Serve up some real Southern hospitality and enjoy a big serving of these delicious sweet potatoes with your Thanksgiving feast. These are a wonderful addition to any meal! Make some extra and share some with your family and friends!

Keep eating healthy and Happy Thanksgiving!

For Chocolate Lovers

"Before chocolate was known in Europe, good old wine was called the milk of old men; but this title is now applied with greater reason to chocolate, since its use has become so common that it has been perceived that chocolate is, with respect to them, what milk is to infants. In reality, if one examines the nature of chocolate a little, with respect to the constitution of aged persons, it seems as though the one was made on purpose to remedy the defects of the other, and that it is truly the panacea of old age."

More on Chocolate

Share the Joy

Do you love cooking? Do you get a real sense of joy and satisfaction while creating your very own culinary wonders?

Preparing and eating healthy foods is one of life's simplest pleasures. Whether your meal takes two hours to 15 minutes to prepare - it's all yours. The resulting taste sensations came from your efforts.

They say the best way to teach someone is to lead by example. Why not pass on the joy of cooking to someone you love. If you're still raising little ones - let them join in the fun. Maybe they'll enjoy some wonderful lessons learned with you rather than from a TV.

Show them the simple steps to preparing a healthy meal. Lead them on the journey to eating healthy foods. You can save a bunch of money preparing your own meals and the time together with your loved ones is priceless!

Halloween is just around the corner. How about making some tasty chocolate treats for your friends and family to enjoy?

The Holidays are fast approaching - give someone you love a lasting gift. Treat them to a piece of gourmet stainless steel cookware.


This Autumn, why not share the simple joy of creating culinary wonders with someone you love?
"he that is of a merry heart hath a continual feast" Proverbs 15:15

Eating Healthy Foods - Italian Baked Salmon!

Salmon is a delicious, low calorie food. Salmon offers a healthy serving of protein and omega-3 fat. Essential fatty acids are good for your health. Many fish contain a type of essential fatty acid called the omega-3 fatty acids. Wild-caught cold water fish, like salmon, have loads of these heart healthy omega-3 fatty acids. Salmon also offers a healthy dose of selenium, niacin and vitamins B12 and B6!

Enjoy this heart healthy salmon dish flavored with a Mediterranean-style tomato, onion, and garlic sauce!

Here is all you need:

2 tsp olive oil
1 large onion, sliced
1 can (16 oz) whole tomatoes, drained (set the juice aside for later) and coarsely chopped
1 bay leaf
1 clove garlic, minced
1 Cup your favorite dry white wine
1/2 C of the tomato juice from canned tomatoes above
1/4 C lemon juice
1/4 C orange juice
1 Tbsp fresh grated orange peel
1 tsp fennel seeds, crushed
1/2 tsp dried oregano, crushed
1/2 tsp dried thyme, crushed
1/2 tsp dried basil, crushed
1 tsp black pepper ( more or less as you like )
1 lb salmon fillets (cold water, wild caught - never use farm raised fish)

1. Heat oil in large nonstick skillet. Add onion, and saute over moderate heat 5 minutes or until soft.
2. Add all the remaining ingredients except fish.
3. Stir well and simmer 30 minutes, uncovered.
4. Arrange fish in 10x6-inch baking dish; cover with sauce.
5. Bake, uncovered, at 375º F about 15 minutes or until fish flakes easily.

Enjoy with your family or loved ones! Or set some aside in the freezer for an easy lunch anytime! Salmon is full of healthy omega-3 fats - the good stuff - good for your heart and your brain!

Want to enjoy more healthy salmon in your diet? Try these easy and nutritious salmon patties! They're easy to make and delicious anytime!

Enjoy this Autumn eating healthy foods with the people you love the most!

Eat Well and Save Money

You do not have to spend a lot of time in the kitchen or a lot of money to eat well.

Cook enough to last. Casseroles, meat loaf, and whole cooked chicken may last for several days. (Be sure to freeze or refrigerate leftovers right away to keep them safe to eat).

Buy frozen or canned vegetables (no salt added) and canned fruit packed in juice. They are just as good for you as fresh produce, will not go bad, and make quick and easy additions to your meals.

If your local store does not have the foods you want or their prices are too high, go to another store. Start a weekly shopping carpool, share the cost of a taxi with friends, or ask a relative or neighbor for a ride.

Many people think that bigger is better. We are so used to value-sized portions—especially in restaurants—that it can be easy to eat more than our bodies need. Eating smaller portions will help you cut down on calories and fat (and just might save you some money too). Here is a 1,600-calorie per day sample menu with sensible portion sizes:

Breakfast
1/2 cup oatmeal
1 English muffin with 1 tablespoon low-fat cream cheese
1 cup low-fat milk
3/4 cup orange juice

Lunch
2 ounces baked chicken without skin (a little smaller than a deck of cards)
Lettuce, tomato, and cucumber salad with 2 teaspoons oil and vinegar dressing
1/2 cup rice seasoned with 1/2 teaspoon tub or liquid margarine
1 small whole-wheat roll with 1 teaspoon margarine

Dinner
3 ounces lean roast beef (about the size of a deck of cards) with 1 tablespoon beef gravy
1/2 cup turnip greens seasoned with 1/2 teaspoon margarine
1 small baked sweet potato with 1/2 teaspoon margarine
1 slice cornbread
1/4 honeydew melon

Snack
2 1/2 cups low-fat microwave popcorn

Cutting calories and eating healthy foods can save your waistline and cost less too!

Red White and Blue Muffins

Fresh fruit and berries are abundant during these warm Summer months. Or - you can usually find an assortment of healthy berries in the frozen food isle of your local store. The vitamins and antioxidants berries provide are good for your health. And they can add a wonderful flavor to any meal or snack.

Try these delightful blueberry muffins at your Fourth of July celebration or for a delicious treat anytime!

Here's all you'll need:

1 1/4 cups flour
1/4 cup sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
3/4 cup buttermilk, low-fat
2 Tablespoons melted margarine
1 slightly beaten egg
1/2 teaspoon vanilla extract
1 cup blueberries and coarsely chopped strawberries (or you can substitute your favorite fresh or frozen fruit or berries!)


Let's get cookin:

Use butter or PAM to grease your muffin tin.

In a large bowl, combine the flour, sugar, baking powder, and baking soda. Stir well until all ingredients are blended.

In another bowl, combine buttermilk, margarine, egg, and vanilla. Pour this mixture into the dry ingredients - the flour and sugar mix from the prior step.

Using a large spoon, gently stir ingredients just until moist (don't over mix). Add the blueberries and chopped strawberries.

Stir gently (avoid over-mixing).

Spoon batter evenly into 9 muffin cups.

Bake at 400 for 20 to 25 minutes or until golden brown.

Enjoy these nutritious little wonders with your friends and family this 4th of July or anytime! Enjoy eating healthy foods this Summer and year round!

Happy 4th!

Salmon - The Best Source of Omega-3 Fat

Cold Water wild caught salmon is one of nature's richest treats! We strongly suggest avoiding any farm raised fish. Fresh caught Pacific salmon is one of the healthiest choices you can make. Health and nutrition experts recommend eating fish two or three times a week. The Omega-3 fats in salmon are great for your heart and your brain!

Try this simple and nutritious baked salmon and you can taste for yourself the rich flavor salmon has to offer!

Here is all you'll need:

1 pound salmon fresh or frozen

1/4 teaspoon paprika

1/4 teaspoons onion powder

1/4 teaspoon garlic powder

1/8 teaspoon black pepper

1/8 teaspoon dried oregano

1/8 teaspoon dried thyme

1 Tablespoon lemon juice

2 1/2 Tablespoons extra virgin olive oil

If using frozen fish, thaw in refrigerator according to package directions.

Preheat oven to 350 degrees.

Separate (or cut) fish into 4 pieces. Place fish in a 9x13x2 inch baking pan.

Combine paprika, garlic and onion powder, pepper, oregano, and thyme in a small bowl.

Sprinkle herb mixture (step 4 mixture) and lemon juice evenly over the fish. Then drizzle olive oil on top.

Bake until fish flakes easily with a fork, about 20 to 25 minutes.

Or try these easy to make salmon patties for a healthy meal anytime!

Eating healthy foods is easy when you enjoy some of natures super-foods! If you want to lose weight this year - Dieting is Easier When You Love the Food. Delicious meals shipped to your door. It's a proven strategy that works!

Enjoy an Easy Summer Salad

Eating healthy foods is so easy while you enjoy some outdoor Summer fun! Try this easy to make Caribbean bean salad while you enjoy time with friends and family this weekend!

Here's all you need:

4 cups chopped romaine lettuce

1/4 cup red onion sliced or diced

1 cup canned, drained and rinsed, black beans

1 peeled and diced orange

1 diced tomato

1 Tablespoon olive oil

3 Tablespoons red wine vinegar

1 teaspoon dried oregano


Once you've gathered all your ingredients - simply toss everything together in a large salad bowl. Add in some black pepper to taste.

2. Serve immediately or cool in your refrigerator for an hour before your gathering!

Who said eating healthy foods has to be boring? Taste some Caribbean fun with this delightful and nutritious salad!

Keep eating healthy foods

And Have a Happy Summer!

Eating More Fiber is Good For Your Heart

You've probably heard that it's good to eat plenty of fiber. But what is fiber, and why is it important for your heart?

Fiber comes from plants. Since your body can't really digest fiber or absorb it into your bloodstream, it's not nourished by it. That means, technically speaking, fiber isn't a "nutrient." But it's vital for good health.

First, fiber can help reduce your risk of heart disease. Second, it's also good for the digestive tract and overall health. And, as a bonus, eating lots of fiber helps you feel full on fewer calories, which makes it ideal if you're trying to lose weight.

There are two main types of fiber—soluble (also called "viscous") and insoluble. While both have health benefits, only soluble fiber reduces the risk of heart disease.

The difference between the types is how they go through the digestive track. Soluble fiber mixes with liquid and binds to fatty substances to help remove them from the body. Soluble fiber thus helps to lower cholesterol levels—thereby reducing the risk of heart disease. Good sources of soluble fiber are whole oats, barley, fruits, vegetables, and legumes (which include beans, peas, and lentils).

Insoluble fiber goes through the digestive tract largely undissolved. Also called "roughage," insoluble fiber helps the colon function properly. Good sources of insoluble fiber are whole-grain foods (such as wheat and corn bran), fruits (such as apples and pears with the skins), vegetables (such as green beans, cauliflower, and potatoes with the skins), and legumes.

As you can see, many foods have both soluble and insoluble fiber. As a rule, fruits have more soluble fiber and vegetables more insoluble fiber.

Nutrition experts suggest you try to eat 25–30 grams of total fiber each day. That should include at least 5–10 grams daily of soluble fiber.

Here's a more complete list of good sources of soluble fiber:

* Whole grain cereals and seeds—barley; oatmeal; oatbran; and psyllium seeds (ground)
* Fruits—apples (with the skin); bananas; blackberries; citrus (such as oranges and grapefruits); nectarines; peaches; pears; plums; and prunes
* Legumes—black, kidney, lima, navy, northern, and pinto beans; yellow, green, and orange lentils; and chickpeas and black-eyed peas
* Vegetables—broccoli; brussels sprouts; and carrots

Try this easy Gazpacho for a tasty warm weather treat:

Gazpacho

This chilled, fiber rich tomato soup is a classic—and chock full of healthy garden-fresh vegetables.

* 3 medium tomatoes, peeled, chopped
* 1/2 C cucumber, seeded, chopped
* 1/2 C green pepper, chopped
* 2 green onions, sliced
*
* 2 C low-sodium vegetable juice cocktail
* 1 Tbsp lemon juice
* 1/2 tsp basil, dried
* 1/4 tsp hot pepper sauce
* 1 clove garlic, minced

1. In large mixing bowl, combine all ingredients.
2. Cover and chill in the refrigerator for several hours.

Keep Eating Healthy Foods and have a wonderful Summer!

Simple Tastes - Baked Beans

"Cheerful cooks make every dish a feast." --MASSINGER.

Sometimes simple is best. Saving your money is easier when you prepare simple, easy to make foods at home. Eating healthy foods is easy and fun when you make them yourself!

The nutritional value of beans is time honored. And these baked beans taste delicious! Try some this weekend! ( Who has time to bake during the week? )


Pick over and wash well one quart of small white beans;
soak over night.

In the morning, pour off the water and cover with cold water.

After boiling one-half hour, drain them, and cover again with cold
water.

Boil the beans again, until cooked, but not broken.

Put them in a baking dish.

In the center of the baking dish place one pound salt pork (which has been parboiled and well gashed),

add: one tablespoonful of molasses,
one dash of cayenne pepper,
black pepper to taste.

Ordinarily the pork should salt the beans.

Cover with part of the liquor in which the pork has been parboiled, and bake three hours. Enjoy that wonderful aroma as these hearty and delicious baked beans are soaking up the flavors of the pork and molasses!

Who says eating healthy foods has to cost a bundle?

Chocolate Week

Celebrate Chocolate Week with some of your favorite chocolate treats! Enjoy some rich dark chocolate and enjoy the healthy antioxidants delivered by nature's sweet gift!

Time and experience have shown that chocolate, when carefully prepared, is an article of food as wholesome as it is agreeable! Chocolate is nourishing, easy to digest, and does not possess those qualities injurious to beauty as some might have you believe.

Some complain of being unable to digest chocolate; while others, on the contrary, pretend that it has not sufficient nourishment, and that the effect disappears too soon. It is probable that the former have only themselves to blame, and that the chocolate which they use is of bad quality or badly made; for good and well-made chocolate must suit every stomach which retains the slightest digestive power.

The best flavor to add to chocolate is vanilla; next to that, cinnamon. Beyond these two things one should use great caution, as it is very easy to spoil the fine natural flavor of the bean. Chocolate absorbs odors readily; therefore it should be kept in a pure, sweet atmosphere. As about eleven per cent. of the chocolate bean is starch, chocolate and cocoa are of a much finer flavor if boiled for a few minutes. Long boiling, however, ruins their flavor and texture.

Get the All-Clad Porcelain Double Boiler for all your best chocolate recipes.

Salmon is Heart Healthy and Tastes Great!

For centuries people have enjoyed eating salmon and other fresh, ocean-caught fish! The benefits of eating fish a few times each week are tremendous! Nutrition and Health experts are increasingly suggesting that we eat more fish. Cold water, wild caught fish seem to offer the best mix of healthy fats, ( omega-3 fats ) and vitamins and minerals.

Try this easy and delicious baked salmon -

Here is all you need:

1 pound salmon or any cold-water fish, fresh or frozen
1/4 teaspoon paprika
1/2 teaspoons onion powder
1/2 teaspoon garlic powder
1 teaspoon black pepper
1/8 teaspoon dried oregano
1/8 teaspoon dried thyme
1 Tablespoon lemon juice
4 Tablespoons Extra Virgin Olive Oil

If using frozen fish, thaw in refrigerator according to package directions.

Preheat oven to 350 degrees.

Cut fish into 4 pieces and place them in a 9x13x2 inch baking pan.

Combine paprika, garlic and onion powder, pepper, oregano, and thyme in a small bowl.

Sprinkle herbs and lemon juice evenly over the fish. Then drizzle olive oil on top.

Bake until fish flakes easily with a fork - about 25 minutes.

Enjoy with your favorite rice and some steamed vegetables!

Add some wild caught fish to your diet and enjoy the tastes and health benefits of cold water fish! ( We try to avoid farm-raised fish as they often contain unhealthy levels of harmful chemicals. ) There are plenty of ocean caught fish to savor and enjoy! Try this heart-healthy, inexpensive and nutritious recipe for salmon patties!

Dieting is Easier When You Love the Food. Delicious meals shipped to your door. It's a proven strategy that works!

Warm Your Body on Cold Winter Night

What a perfect time to enjoy a nice warm cup of your favorite tea or java - On a cold Winter's night! What a warm feeling one can enjoy curled up in thick, warm blanket with a good book and something warm to enlighten your taste buds!

Try this tummy warming Hot Chocolate the next time you want to curl up under your favorite warm blanket:

Cut four ounces of chocolate in fine bits. Put a pint of milk on the stove in the double-boiler, and when it has been heated to the boiling point, put the chocolate, 3 tablespoons of sugar and three or four tablespoons of water in a small pan, and stir over a hot fire until smooth and glossy.

Stir this chocolate mixture into the hot milk, and beat well with a whisk.

Serve at once, and if you like - add a heaping tablespoonful of whipped cream in each cup and then filling up with the hot chocolate.

Read on for some of the benefits of Chocolate.

And enjoy a nice, warm cup of Hot Chocolate this Winter!

Heart Healthy Game Day Snacks

Enjoy the big game today - or any weekend with some easy and affordable snacks sure to tickle your taste buds! Stop by the produce section and pick up some fresh and healthy vegetables.
Here's just a few ideas:
tomatoes - we love grape or cherry tomatoes
a cucumber or two
green, red, or yellow peppers
baby carrots
broccoli
cauliflower
celery
apples

here's an easy, inexpensive dip you can put together in 2 minutes:

1 cup sour cream, nonfat
1 cup yogurt, nonfat plain
2 Tablespoons dried dill

Just combine the sour cream, yogurt, and dill in a bowl and stir together! Keep this chilled - it tastes better and will last for the whole game!

Eating healthy foods is easy and affordable. Start saving your money eating healthy at home!

Easy Bean n Avocado wraps

Avocados offer us a healthy dose of Omega 3 fats - the good, heart healthy fats! Whether you like guacamole or eating them plain - nutrition experts agree - the avocado is a great addition to any healthy eating plan!

Try this easy and nutritious avocado n bean wrap this weekend or or share with friends while you enjoy your favorite game!

Here's all you need:

2 chopped green or red bell peppers ( save money - use the green )
1 peeled and sliced onion ( we like the red or purple onions )
1 can (15 ounce) drained and rinsed black beans, 50% less salt
2 chopped mangos
1 lime, juiced
1/2 cup chopped fresh cilantro
1 peeled and diced avocado
4 - 10 inch whole grain tortillas, fat free

and easy to prepare:

1. Sauté bell peppers and onion for 5 minutes over medium heat. Add beans, stir well. Reduce heat to low and simmer about 5 minutes.

2. In a small bowl, combine mangos, lime juice, cilantro, and avocado. Reserve 1/2 mixture for topping.

3. Fill warmed tortillas with 1/4 bean mixture and 1/4 mango mixture.

4. Fold ends of the tortillas over. Roll up to make wraps. Top veggie bean wraps with remaining mango mixture.

Who said eating healthy has to be boring? Enjoy this delicious treat anytime and get a great supply of vitamin C and some heart-healthy omega 3 fats!

Enjoy a variety of vegetables and fruits in your daily diet and keep eating healthy!

Beat the Winter Blues and Lose Weight - Eating Healthy

Eating healthy during these colder months helps lift your spirits! For dinner, enjoy a some nice heart-healthy salmon. Add a side of spinach to increase folate levels and help beat depression. Try healthy snacks in between meals when you become irritable or feeling a little blue.

Here is an easy salmon dish sure to tickle your tastebuds and give you some heart healthy omega-3 fats - the good kind of fat!

Taste the Mediterranean in this tangy tomato, onion, and garlic sauce.

* 1 lb salmon fillets
* 2 tsp olive oil
* 1 large onion, sliced
* 1 can (16 oz) diced tomatoes, drained (set the juice to the side)
* 1/2 C tomato juice (reserved from canned tomatoes)
* 1 bay leaf
* 1 clove garlic, minced
* 1 C dry white wine
* 1/4 C lemon juice
* 1/4 C orange juice
* 1 Tbsp fresh orange peel, grated
* 1 tsp fennel seeds, crushed
* 1/2 tsp dried oregano, crushed
* 1/2 tsp dried thyme, crushed
* 1/2 tsp dried basil, crushed
* to taste black pepper

1. Heat oil in large nonstick skillet. Add onion and sauté over moderate heat for 5 minutes or until soft.
2. Add all remaining ingredients except fish. Stir well and simmer uncovered for 30 minutes.
3. Arrange fish in 10- by 6-inch baking dish. Cover with sauce. Bake uncovered at 375 ºF for about 15 minutes or until fish flakes easily.

Stay warm and keep eating healthy! The quickest way to lose weight - and lift your spirits - is with healthy eating and plenty of exercise!