recipe: creamy and creamless stroganoff

creamy and creamless stroganoffi love beef stroganoff but i’m not a fan of sour cream. this pressure cooker recipe is perfect since you cook everything first and then add the sour cream afterwards so you can have it with or without! another option for those who are not a fan of sour cream but want a creamy version, use greek yogurt! Continue reading “recipe: creamy and creamless stroganoff”

christmas dinner 2014

for christmas m & i collaborated on our family dinner. i made the side dishes, m made the main dish and i decorated a cute fruity dessert with family bringing chocolate and cake. we a barely felt the limitations of feeding … Continue reading christmas dinner 2014

skip the fat-free option

Sometimes eating fat-free could be risking your health. According to an article from Woman’s Day, you may not want to choose fat free options for these items: Salad Dressing While fat-free dressings are lower in calories than fat-based dressings, they block absorption of fruits’ and veggies’ nutrients, like carotenoids which protect your body’s cells. According to the study, dressings with monounsaturated fats (from canola and olive oil, for instance) boosted the absorption of the veggies’ carotenoids. Dressings made with polyunsaturated fat (from soybean oil) and saturated fat (from plain old butter) helped absorption, too, but it takes more dressing to … Continue reading skip the fat-free option

6 foods that fight pain

instead of taking medication, changing one’s diet can help fight pain. Anti-inflammatory herbs and spices: turmeric, garlic, ginger, cinnamon, tart cherry, curry rosemary Non-animal sources of protein: fish (canned salmon, black cod, tuna, sardines, halibut, mackerel, herring, anchovies), legumes, dried beans (lentils, soybeans, black beans), grains (quinoa, millet, spelt), and plant (pumpkin seeds, walnuts, flaxseed) Healthy fats: coconut oil, olive oil, grape-seed oil, avocado, ground flax, nu butters, omega-3 fortified eggs Wide variety of plants: kale, whole grains, beans, lentils; whole rainbow: dark green, red, orange, yellow, blue and purple fruits and vegetables; whites (cauliflower, garlic, onion); blacks (black beans) … Continue reading 6 foods that fight pain

metabolism-boosting foods

here are seven metabolism-boosting foods from Cosmopolitan: Chicken Breast Chicken is packed with protein, which is essential for maintaining muscle mass-and the more muscle mass you have, the more efficient you are at burning calories. Protein takes more time to digest than carbohydrates, so you’ll feel full longer. Greek Yogurt Calcium consumed in tandem with an amino acid found in dairy products has been shown to burn fat. It has more protein that the regular kind-so you boost the fat-burning benefits. Green Tea Consuming two to four cups of fresh brewed green tea daily can help you burn about an … Continue reading metabolism-boosting foods

10 easy ways to meet dietary guidelines

The majority of Americans are overweight or are at risk for developing cardiovascular disease, high blood pressure, type 2 diabetes, cancer and osteoporosis. Here are the super-simplified, main take-home messages of the 2010 guidelines: Balance your calories: Balance what you eat with what you burn (through just living and breathing and also through exercise) to maintain – or obtain – a healthy weight. Eat more of these foods: Fruits and vegetables; whole grains; fat-free or low-fat dairy; a variety of protein-rich foods, such as poultry, tofu and lean meats and, particularly, seafood; and foods that provide potassium, dietary fiber, calcium … Continue reading 10 easy ways to meet dietary guidelines

cooking tips & healthy substitutions

sometimes it isn’t how rich the ingredients you use to make a dish taste great – it’s knowing how and what to include. here are some low fat cooking tips: You shouldn’t need cream in a properly made risotto All you need is patience and the right rice Use carrot juice in salad dressings For low-fat salad dressings with tons of flavor, replace one-fourth of the oil with carrot juice. Bananas are the secret to complex-tasting muffins Replace the butter in your favorite recipe with a mixture of mashed bananas and vegetable oil. Use peas in guacamole To make low-fat … Continue reading cooking tips & healthy substitutions

foods to help you sleep better

adding certain foods to your diet may help to increase your odds of a successful slumber: Fish: Most fish-and especially salmon, halibut and tuna-boast vitamin B6, which is needed to make melatonin (a sleep-inducing hormone triggered by darkness) Jasmine rice: When healthy sleepers ate carbohydrate-rich suppers of veggies and tomato sauce over rice, they fell asleep significantly faster at bedtime if the meal included high-glycemic-index (GI) jasmine rice Tart cherry juice: In a small study, melatonin-rich tart cherry juice was shown to aid sleep. Yogurt: Dairy products like yogurt and milk boast healthy doses of calcium-and there’s research that suggests … Continue reading foods to help you sleep better

foods for flat abs

here are some foods that may help trim fat from the abs. Plain or Greek yogurt: The probiotic bacteria in most yogurts help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which can keep your tummy looking flat. Whole grains: A calorie-controlled diet rich in whole grains trimmed extra fat from the waistline. Cruciferous vegetables: That means, broccoli, brussels sprouts, asparagus, peppers, and yellow beans, which contain vitamins A, C, and K, as well as folate, beta-carotene, calcium, magnesium, and fiber. Monounsaturated fats: New research indicates that a diet high in monounsaturated … Continue reading foods for flat abs

vanilla-pomegranate parfaits

i wanted to find a healthy dessert that would be somewhat refreshing after a large meal and then i saw this recipe. it just called my name and it was perfect! while i did make the both the compote and pudding, i ended up serving the compote with vanilla greek yogurt because i was using palm sugar in my recipe and it changed the color of the pudding from white to brown. for the sake of presentation, i wanted the contrast red with white. the greek yogurt ended up being a great substitute because it’s lack of sweetness went perfectly … Continue reading vanilla-pomegranate parfaits

8 foods that lower blood pressure

plant-based diets and diets high in fruits and vegetables are strongly associated with lower blood pressure. here are foods to add to your diet to prevent or lower high blood pressure and hypertension. Celery Cold-water fish Broccoli Dandelion Whole-grain oats Black beans Berries Low-fat dairy ________________________________________________________________________________ read article from Yahoo! Health by Nikki Jong from Caring: 8 Foods That Lower Blood Pressure Continue reading 8 foods that lower blood pressure

best snacks under 100 calories

snack time hits at 3pm and the best way to avoid filling up on junk is to have delicious alternatives, each of which boasts around 100 calories. Turkey and Breadstick Rollups Spread two teaspoons of honey mustard on one slice of deli turkey and wrap it around a sesame breadstick. You can actually eat two of these roll-ups and still come in around 100 calories. Nuts A handful of nuts is a great option. Try 14 almonds, 17 peanuts, or 25 pistachios. Granola Bar The low-fat or low-sugar bars come in right around or just under 100. Peanut Butter and … Continue reading best snacks under 100 calories