Apple Quesadilla
Preparation Time: 20 Minutes
2 each Fuji Apples, cored and sliced
2 tablespoons Raisins
1/2 cup Apple Juice
1/4 teaspoons cinnamon
1 tablespoon Splenda
3 seconds Non-stick spray
4 each whole wheat Tortilla
½ cup light whipped topping
1/4 teaspoons cinnamon
3 teaspoons Splenda
Instructions: Preheat oven to 350 degrees. Combien the first five ingredients. Coat large cooking sheet with non-stick spray. Place equal amounts of apple mixer on one half of tortilla. Fold into half circle. Place tortillas on cookie sheet. Bake for 10-12 minutes. Remove and let cool for a couple minutes. Combien remaining cinnamon and Splenda. Top each apple tortilla with two tablespoons of light whipped topping and cinnamon blend.
Serves: 4
.5 cup of Fruit per serving
Color Group(s): Red, Purple
Nutritional Information per serving: calories:225 total fat 4.6g, saturated fat .5, % of calories from fat 18.5%, % of calories from saturated fat 2.3%, protein 4.5g, carbohydrates: 41 gr, cholesterol 5 mg, dietary fiber 4g, sodium 174 mg
Recipe was developed for the Produce for Better Health Foundation by Chef Mark Goodwin CEC, CNC
Recipe is courtesy of the Produce for Better Health Foundation. All 5 A Day recipes meet the nutritional standards that maintain friuts and vegetables as a healthy food.
Tuesday, November 17, 2009
Quick helpful hints for Holiday cooking!
Buy a larger turkey because the percentage of white breast meat is higher than dark meat which is higher in fat.
With clean hands gently rub Poultry Seasoning and no-salt herb seasoning between the skin and breast meat before cooking. Eat just the meat and not the skin. This will give the breast greater flavor.
Cook mashed potatoes on chicken broth, drain and save broth for gravy. Cut added butter in half or less and use low fat or skim milk.
Add extra celery, onion, apples, craisins, Brown rice or wheat bread cubes for stuffing.
Roast Yams or Sweet Potatoes with olive oil, Splenda and cinnamon
Plan frequent small meals through out the day to help keep the “I’m Starved” feeling in check that leads to over eating.
Breakfast-Cut fruit, berries and grapes, Scrambled eggs, Turkey Bacon., Whole grain toast, muffins or bagels
If using Pan dripping for gravies, skim as mush fat as possible. Fat very high in calories, makes your gravy look awful and takes away from turkey flavor.
With clean hands gently rub Poultry Seasoning and no-salt herb seasoning between the skin and breast meat before cooking. Eat just the meat and not the skin. This will give the breast greater flavor.
Cook mashed potatoes on chicken broth, drain and save broth for gravy. Cut added butter in half or less and use low fat or skim milk.
Add extra celery, onion, apples, craisins, Brown rice or wheat bread cubes for stuffing.
Roast Yams or Sweet Potatoes with olive oil, Splenda and cinnamon
Plan frequent small meals through out the day to help keep the “I’m Starved” feeling in check that leads to over eating.
Breakfast-Cut fruit, berries and grapes, Scrambled eggs, Turkey Bacon., Whole grain toast, muffins or bagels
If using Pan dripping for gravies, skim as mush fat as possible. Fat very high in calories, makes your gravy look awful and takes away from turkey flavor.
Sunday, November 8, 2009
Why Exercise is King!
Weight Management
Exercise increases muscle to fat mass ratio which burns a higher rate of calories. Working out increase your metabolism, particularly strength training, up to 24 hours, which also burns more calories. Helps regulate your appetite and regulate blood sugar
Disease Prevention
Exercise reduces your risk of about every-age related health issues including heart disease, diabetes and lowering your blood pressure.
Mental Health
Exercise boosts your beneficial chemicals responsible for putting you in a good mood. These mood-boosting benefits translate into less risk of burn-out at work, less depression and better performance under stress.
Longer Lasting Youth
Increased muscle mass supports balance and coordination preventing falls and broken hips as we age. Less muscle mass will lower your metabolism which is a huge reason why so many people in their 40s and 50s have experience the middle age spread.
Bigger Muscle Fibers
More muscle, the more calories you burn to maintain muscle. Improved physical appearance. As muscle grow and strengthen so does connective tissues-tendons and ligaments become thicker and stronger which helps prevent injury.
Bone and Joint Health
Weight bearing exercises on bones which stimulates growth and strength. Both Cardiovascular and resistance training helps make your joints stronger and stretching helps improve range of motion enabling you to bend farther in different directions
Better habits
Studies have shown combining exercise’s mood-boosting benefits with appetite control mechanism strongly increase your ability to break bad habits.
Functional Fitness
The ability to perform all your normal daily tasks such as playing with your kids, house and yard work, lifting furniture or groceries and leisure activities with lowest risk of injury, such as lower back, and living independently as long as possible.
Reference; Liz Applegate, Ph.D, “Encyclopedia of Sport and Fitness and Nutrition”
2002, Prima Publishing
Exercise increases muscle to fat mass ratio which burns a higher rate of calories. Working out increase your metabolism, particularly strength training, up to 24 hours, which also burns more calories. Helps regulate your appetite and regulate blood sugar
Disease Prevention
Exercise reduces your risk of about every-age related health issues including heart disease, diabetes and lowering your blood pressure.
Mental Health
Exercise boosts your beneficial chemicals responsible for putting you in a good mood. These mood-boosting benefits translate into less risk of burn-out at work, less depression and better performance under stress.
Longer Lasting Youth
Increased muscle mass supports balance and coordination preventing falls and broken hips as we age. Less muscle mass will lower your metabolism which is a huge reason why so many people in their 40s and 50s have experience the middle age spread.
Bigger Muscle Fibers
More muscle, the more calories you burn to maintain muscle. Improved physical appearance. As muscle grow and strengthen so does connective tissues-tendons and ligaments become thicker and stronger which helps prevent injury.
Bone and Joint Health
Weight bearing exercises on bones which stimulates growth and strength. Both Cardiovascular and resistance training helps make your joints stronger and stretching helps improve range of motion enabling you to bend farther in different directions
Better habits
Studies have shown combining exercise’s mood-boosting benefits with appetite control mechanism strongly increase your ability to break bad habits.
Functional Fitness
The ability to perform all your normal daily tasks such as playing with your kids, house and yard work, lifting furniture or groceries and leisure activities with lowest risk of injury, such as lower back, and living independently as long as possible.
Reference; Liz Applegate, Ph.D, “Encyclopedia of Sport and Fitness and Nutrition”
2002, Prima Publishing
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