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!

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!

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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!

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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!

The Good Stuff

Salmon offers a heart healthy dose of omega-3 fat - the good kind of fat everybody needs! Here is an easy and delicious little salmon dish anyone can prepare!

Here's all you need:

One small can salmon ( wild-caught - avoid farm raised fish )
four eggs beaten light
four tablespoons melted butter (not hot)
one half cup fine bread crumbs

Season the salmon with salt, pepper, and parsley.

Chop the fish fine, then rub in butter till smooth.

Beat crumbs into egg and season before putting with fish.

Butter your baking dish and bake for one hour!

Keep eating healthy foods and enjoy these last few days of 2008!

Healthy Eating with easy Lentil Soup

Lentils have been described as the perfect food. Inexpensive and nutritious, lentils are a great source of fiber and vitamin A. Lentils can help lower your cholesterol and offer a good source of protein too. Lentils really are a superfood!

Try this easy lentil soup in your slow cooker. Just toss everything in the crock-pot or slow-cooker before you leave in the morning. Come home after work to a nice warm bowl of delicious lentil soup!

Here's all you'll need

6 cups water
1/4 cup chopped fresh parsley or 2 Tablespoons dried parsley (optional)
2 teaspoons beef bouillon or 2 cubes beef bouillon
1 1/2 cups dry lentils
2 medium sliced carrots
1 medium chopped onion
2 sliced celery stalks

Just toss it in the crock-pot and cook on low for about ten hours. One serving contains about 200 calories and has over 60% of your daily fiber needs!

Read on for more about superfoods and eating-healthy!

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Enjoy Autumn's Splendor with some Sweet Potatoes!

Try these tasty sweet potato patties any time for a quick and nutritious snack. At only 150 calories you can enjoy two and get 1/4 of your daily fiber and a generous supply of vitamin A!

Here's all you need:

3 sweet potatoes
1 cup crushed bread crumbs
1 Tablespoon vegetable oil

How to prepare:

1. Wash the sweet potatoes.

2. Bake the sweet potatoes in a microwave until they are soft.

3. Remove the peels from the sweet potatoes.

4. Put the sweet potatoes in a medium bowl. Mash them with a fork.

5. Crush the bread crumbs on a cutting board with a rolling pin or jar.

6. Put the crushed bread crumbs in a small bowl.

7. Shape sweet potato into 6 small patties.

8. Roll each patty in the crushed crumbs.

9. Heat the oil in a frying pan on medium heat.

10. Brown each patty on both sides in the oil.

Eating healthy is easy and good for you - especially during these wonderful days of Autumn! For more healthy eating ideas - here is another delicious sweet potato recipe - good enough for any Thanksgiving table!