Low Calorie Ingredient Substitutions

Oil to Prevent Sticking
Non-stick cooking spray is the low calorie substitute that will keeping food from sticking to the bottom of your pans. Also, use as a substitute for the old grease-and-flour method when baking.
Butter or Oil for Baking
Applesauce or prune puree can replace up to half of the fat (butter, margarine, shortening, or oil) in baked goods such as cakes, brownies, quick breads, muffins, and cookies.
Sunsweet’s Lighter Bake, a product found in the baking aisle at the grocery store, can replace all of the fat and oil in baked goods recipes.

Oil for Marinades and Dressings
Flavored vinegars, such as balsamic, raspberry, and rice vinegar, add exciting flavor to salads and marinades, and are virtually calorie free!
Broths and stocks are also excellent alternatives for marinating meat and chicken.

Sour Cream
Plain, non-fat yogurt works great in casseroles, dips, dressings, as a topping, and anywhere else sour cream is usually used.

Eggs
Two egg whites or 1/4 cup egg substitute (such as Egg Beaters) can replace each whole egg.

Bacon
Turkey bacon, Canadian bacon, or lean smoked ham provides a lower-calorie substitute, retaining the smoky flavor that bacon is known for.

Light Cream
Combine equal parts 1% milk and evaporated skim milk, and use in cream soups and sauces.

Whole Milk
Reduced fat milk (2%, 1% or skim) makes a lower calorie alternative to full-fat whole milk.

Whipped Cream
Evaporated skim milk can be whipped with a little sugar and vanilla extract into a fluffy dessert topping (note: the milk and the beaters must be very cold, but not frozen, before whipping).

Sugar
Splenda is a sugar replacement product that performs well in sweets and baked goods, and is calorie-free. Use Splenda No Calorie Sweetener Granular for items like pie filling, cheesecake, and sweet sauce. Opt for the Splenda Sugar Blend for Baking in baked good such as cakes, brownies, and muffins. Although the Sugar Blend for Baking is half real sugar (therefore higher in calories), it provides a much more desirable outcome for baked goods than using the granular product. (Note: There has been some controversy over the safety of sweeteners such as Splenda. Depending on your personal preference toward sweeteners, you may or may not choose to use Splenda. About.com's Guide to Nutrition offers more information, about this sweetener.)

From About.com - http://lowcaloriecooking.about.com/od/lowcaloriebasics/tp/LowCalorieSubstitutions.htm

RECIPE - Skinny Mashed Cauliflower (instead of potatoes!)

Prep Time: 15 minutes

Cook Time: 12 minutes

Ingredients

1 large head (~ 6 cups) cauliflower, cut into pieces ( if the head is small, you might need two)
1 (10 oz) can reduced-sodium chicken broth
3 tablespoon reduced-fat butter
3 tablespoons fat-free sour cream
2 tablespoons fat-free milk
½ teaspoons salt
Fresh ground pepper, to taste

 

Instructions

1. Add the cauliflower to a medium-size pot. Pour in chicken broth, cover and bring to a boil. Turn down to a simmer and cook until very tender, about 10-12 minutes.
2. Add the hot cauliflower to a large bowl. Mash well with a potato masher. Mash in the butter, sour cream, salt and pepper, until a smooth consistency.
3. Add to serving bowl and serve warm. This can be made a day before serving. Store covered in the refrigerator. 

Makes 6 servings (½ cup each)

 

Healthy Benefit

Cauliflower is high in fiber, vitamin C and some iron.

  

 

Weight Watchers (old points) 1
Weight Watchers POINTS PLUS 2

SKINNY FACTS: for ½ cup serving
69 calories, 2.8g fat, 4g protein, 9g carbs, 4g fiber, 299mg sodium, 4g sugar

 

Original recipe from Skinny Kitchen - http://www.skinnykitchen.com/recipes/ow-carb-cauliflower-mashers-no-potatoes-necessary/

RECIPE - Baked Kale Chips

Ingredients

• 1 bunch (about 8 oz) kale 
• 1/2 to 2 tsp olive oil (just enough to barely coat the leaves)
• Salt, to taste

Tips

• Other greens can be used as well - spinach, chard, choy, collard greens, beet greens, mustard greens, turnip greens etc... Use your imagination!
• Other Seasoning Ideas: seasoned salt - garlic, onion, celery, barbecue, mediterranean, etc.; seasoned pepper (with lemon is good); spices like chili poweder (with lemon is good), curry, Greek, Italian, etc.; nutritional yeast; parmesan cheese; tamari or soya sauce (with or without wasabi or hot sauce); lemon or lime juice; different flavoured vinegars (with or without salt) - cider, malt, balsamic, wine or create your own; flavoured oils - garlic, truffle, chilli, or create your own; dill pickle juice?
• When using liquid seasoning it may take the chips a little longer to crisp up - keep a close eye on them... 

1. Preheat Oven 300F. Wash the leaves well.
2. Dry them with paper towels. Or those who have a salad spinner can use it.
3. Tear the leaves from the hard stem and hard ribs.  You can be meticulous and tear the leaves in uniform pieces or do a rough tear.
4. Place in a bowl and toss with the oil until just barely coated then add seasonings and toss until coated once again...
5. Arrange them on parchment paper lined baking sheets making sure not to overlap. Parchment paper is especially useful when using liquid seasoning. 
6. Bake them for around 15-20 minutes or until crisp. Keep a close eye on them so they don't turn brown (which the thinner leaved greens are more likely to do). Cool them for few minutes before enjoying these crunchy health bites.

They get pale green from the dark green once baked.  Make sure to bake a huge batch, since they're quick and easy to make and they're very popular!

Original recipe from Chef In You - http://chefinyou.com/2012/02/oven-baked-kale-chips/

The Golden Rules

1. Choose a wide variety of natural, unprocessed foods. A thoughtfully prepared whole foods diet will leave you feeling enriched, not deprived.
2. Buy organic - especially for the produce most heavily treated with pesicides as well as dairy products and meat.
3. Shop locally and eat seasonally. Check farmers' markets for produce at its peak, which will be more flavourful and healthful.
4. Think of fruits and vegetables in terms of the rainbow; if you eat a range of colours, you're assured of getting all the essential nutrients.
5. Limit salt intake; salt can increase your risk of hypertension and heart disease. Season with fresh herbs, spices, or lemon or lime juice instead.
6. Buy grains, nuts, and seeds in bulk, from a store with a rapid turnover, and replenish often.
7. Choose cooking oils that contain "good" monounsatrated and polyunsaturated fats, such as olive oil and neutral-flavoured canola r safflower oil.
8. For cooking, use organic, low-sodium broth in cartons, or make chicken and vegetable broth from scratch and freeze small batches.
9. Plan ahead and shop wisely. If a salad calls for half a package of tofu, use the rest in a stir-fry.
10. Fill halv you rplate with vegetables, one quarter with whole grains, and one quarter with lean protein.

From the book Power Foods from the editors of Whole Living magazine.

RECIPE - Oven-Roasted Herbed-Vegetable Chips

Ingredients

• 4 spray(s) olive oil cooking spray, (5 one-second sprays per serving)
• 1 medium uncooked zucchini, sliced crosswise into 1/8-inch-thick slices
• 1 medium yellow summer squash, sliced crosswise into 1/8-inch-thick slices
• 2 small uncooked sweet potato(es), peeled and sliced crosswise into 1/8-inch-thick slices
• 2 large uncooked carrot(s), peeled and sliced diagonally into 1/8-inch-thick slices
• 1 tsp kosher salt, or to taste
• 1 tsp fresh oregano, or to taste

Instructions

Preheat oven to 200ºF. Coat 2 large baking sheets with cooking spray.

Place zucchini and squash in a single layer on one baking sheet. Place potato and carrots on other sheet in single layer. Coat vegetables with cooking spray and season tops of vegetables with salt and oregano. (Note: Use a mandolin to evenly slice vegetables if you have one.)

Roast for 1 hour and then rotate trays. Roast for 1 1/2 to 2 hours total, or until chips are crisp and dry. Yields about 1/3 cup per serving.

Notes

To keep chips crisp, store in an airtight container or zip-top bag for 3 days. To re-crisp already cooked chips that have gone soft, cook on a baking sheet for 10 minutes at 250ºF.

PointsPlus™ Value: 2
Servings: 4
Preparation Time: 15 min
Cooking Time: 120 min
Level of Difficulty: Easy

From WeightWatchers'.ca http://www.weightwatchers.ca/food/rcp/index.aspx?recipeid=91191

Microwaved Water - See What It Does To Plants

Below is a science fair project. In it she took filtered water and divided it into two parts. The first part she heated to boiling in a pan on the stove, and the second part she heated to boiling in a microwave. Then after cooling she used the water to water two identical plants to see if there would be any difference in the growth between the normal boiled water and the water boiled in a microwave. She was thinking that the structure or energy of the water may be compromised by microwave. As it turned out, even she was amazed at the difference.

I have known for years that the problem with microwaved anything is not the radiation people used to worry about, It's how it corrupts the DNA in the food so the body can not recognize it. So the body wraps it in fat cells to protect itself from the dead food or it eliminates it fast.

Think of all the mothers heating up milk in these "Safe" appliances. What about the nurse in Canada that warmed up blood for a transfusion patient and accidentally killed them when the blood went in dead. But the makers say it's safe. Never mind then, keep using them. Ask your Doctor I am sure they will say it's safe too. Proof is in the pictures of living plants dying.

Remember You are also Living. Take Care.

FORENSIC RESEARCH DOCUMENT
Prepared By: William P. Kopp
A. R. E. C.. Research Operations
TO61-7R10/10- 77F05
RELEASE PRIORITY: CLASS I ROO1a

From the conclusions of the Swiss, Russian and German scientific clinical studies, we can no longer ignore the microwave oven sitting in our kitchens. Based on this research, we will conclude this article with the following:

Ten Reasons to Throw Out Your Microwave Oven

1. Continually eating food processed from a microwave oven causes long term - permanent - brain damage by "shorting out" electrical impulses in the brain [depolarizing or de-magnetizing the brain tissue].
2. The human body cannot metabolize [break down] the unknown by-products created in microwaved food.
3. Male and female hormone production is shut down and/or altered by continually eating microwaved foods.
4. The effects of microwaved food byproducts are residual [long term, permanent] within the human body.
5. Minerals, vitamins, and nutrients of all microwaved food is reduced or altered so that the human body gets little or no benefit, or the human body absorbs altered compounds that cannot be broken down.
6. The minerals in vegetables are altered into cancerous free radicals when cooked in microwave ovens.
7. Microwaved foods cause stomach and intestinal cancerous growths [tumors]. This may explain the rapidly increased rate of colon cancer in America.
8. The prolonged eating of microwaved foods causes cancerous cells to increase in human blood.
9. Continual ingestion of microwaved food causes immune system deficiencies through lymph gland and blood serum alterations. 
10. Eating microwaved food causes loss of memory, concentration, emotional instability, and a decrease of intelligence.

Have you tossed out your microwave oven yet?

After you throw out your microwave you can use a toaster oven as a replacement. It works well for most and is nearly as quick.

From Real Raw Food http://www.realrawfood.com/article/microwaved-water-see-what-it-does-plants

Spices That Will Keep You Healthy - 10 immune system-boosting spices

Think your spice rack is just for adding flavour to your culinary creations? Think again. Herbs and spices are packed with health benefits, from killing bacteria and fighting colds to dulling pain and even having anti-aging properties. We asked Dr. Kira Schmid; board certified naturopathic doctor and associate director of scientific affairs at Life Extension, which herbs and spices will help us stay healthy through the season.

1. Ginger: This versatile spice is derived from the root of the plant, and has been found to possess antibacterial, anti-inflammatory, fever-reducing and pain-relieving properties. Ginger is also a natural remedy for nausea and vomiting.
2. Rosemary: Rosemary has strong antioxidant properties, and research shows that rosemary extract has both antibacterial and antifungal properties. Preliminary research also suggests that the relatively high level of carnosic acid found in rosemary may help reduce the risk of Alzheimer’s disease and stroke.
3. Garlic: This versatile (and flavour-packed) kitchen staple has a wide array of health benefits, ranging from cardiovascular protection to immune stimulation. During the cold and flu season Schmid suggests taking either a clove of fresh garlic or a supplement daily since it has been demonstrated to significantly reduce both the number and duration of colds.
4. Oregano: The leaves of this nutrient-dense herb contain calcium, vitamin C, beta carotene and omega-3 fatty acids. The oil of this herb has antimicrobial and antiviral activity and is known to be a good cold and flu fighter.
5. Clove: The oil from this warm, aromatic spice is approved in Germany as a topical analgesic (pain killer) and antiseptic. Not only do compounds in this spice offer antibacterial and antifungal benefits they also help fight the aging process.
6. Basil: The oils derived from basil have been shown to be effective against various bacteria in a laboratory setting. Basil also contains apigenin, a bioflavonoid present in leafy plants and vegetables, which may help the immune system fight cancer.
7. Hot peppers: The hot and spicy cayenne pepper has many health benefits. Topical creams containing capsaicin (the component that gives hot peppers their heat) are known to reduce lower back pain, and adding cayenne powder to foods can help clear nasal congestion.
8. Thyme: Thyme is a traditional cough remedy and continues to be used in Europe for this purpose. Used in the form of a tea, syrup or steam inhalation thyme may be beneficial for bronchitis. The active component of thyme, thymol, is also found in a variety of mouthwashes to reduce oral bacteria and plaque build-up.
9. Turmeric: The active ingredient in turmeric is curcumin, known to have anti-cancer and anti-inflammatory properties. Since curcumin inhibits the inflammatory pathways in the body, it can also be effective against the aches associated with arthritis or even relieving a head cold.
10. Coriander: Not just for use in Mexican cooking, cilantro (the leaf of the coriander plant) is effective against the salmonella bacteria and the seeds are traditionally used as a digestive aid.

From sweetfit http://www.sweetspot.ca/SweetFit/living_well/49753/spices_that_will_keep_you_healthy/

Pump Up Your Immune System

Your immune system does much more than help you recover from a cold or the flu. It is an awesome network that involves defender cells, lymph nodes, and bone marrow. It is a warning system, garbage collection-clean up service, an antibody manufacturing plant, and a delivery and information network.

This system has the miraculous ability to locate and destroy all substances that are not a part of your human body. The number of "anti-nutrients", which are food chemicals that antagonize the nutrients in our bodies, has increased dramatically over the past 50 years. As human beings eat more nutrient-poor, GE and GMO foods, refined foods, and diet sweeteners, the nutrients needed for proper immunity become less available. Many chemical food additives deplete these necessary nutrients. When we come into contact with mutated viruses and bacteria, such as the E.coli strain 0104, and radiation, a healthy immune system can properly do its job defending your state of health.

Your immune system will function its best when you remove or minimize any factors that are harmful, and utilize those that are beneficial. This is not complicated or expensive. It is based on common sense, moderation, and balance.

Basically, eat organic and natural foods, mostly raw when possible, drink purified water all day every day, and avoid ALL man-made food chemicals, preservatives, artificial sweeteners, and GE foods.

Man-made food chemicals, preservatives, artificial sweeteners, and GMO foods influence nutritional deficiencies, which make it easier for bacteria and viruses to invade. Once bacteria or viruses get established inside of the body, a depressed immune system increases susceptibility to secondary infections, and this slows health recovery. Eating real foods - all natural foods - and taking the proper vitamin and mineral supplements can boost immunity and build resistance to invaders.

The more processed our food gets with synthetic chemicals, the more advanced, adverse reactions we have, and the sicker we get, the more drugs and antibiotics we need. The more antibiotics we use, we more food allergies and IBS we experience. When the number of acidophilus and bifidus bacteria becomes too low due to antibiotic overuse and foods that are genetically engineered to include antibiotics, we develop even more food intolerances.

Here are some suggestions on how to support your immune system:

1. Avoid ALL GM, GE and GMO foods;
2. Reduce your intake of refined sugar and fat;
3. Avoid margarine and hydrogenated oils;
4. Increase your intake of omega-3 essential fatty acids found in flax oil, salmon, mackerel, herring, sardines and trout;
5. Take a perle of evening primrose oil daily for omega-6 oil, gamma-linolenic acid (GLA);
6. Avoid white bread and refined flour;
7. Avoid all diet sweeteners;
8. Add fiber to your diet through fruits, raw veggies, nuts, seeds, legumes, and whole grains;
9. Avoid pastries, doughnuts, French fries, chicken nuggets, candy, and sugar-free gum/condiments;
10. Eat several small meals a day as opposed to three large meals;
11. Reduce your intake of all colas and carbonated drinks;
12. Supplement daily with a quality multi-vitamin and trace mineral from the health market;
13. Supplement with extra vitamin C from ascorbic acid daily;
14. Add other antioxidants such as beta-carotene, vitamin E and selenium at least three to four times a week;
15. Get plenty of rest and regular, mild exercise.

Hum, seems simple to me. Isn't this what our parents and grandparents did? Where did we go wrong?

From Dr. Janet Starr Hull Alternative Health & Nutrition http://www.janethull.com/newsletter/0611/pump_up_your_immune_system.php 

9 Essential Oils with Huge Health Benefits

Peppermint
The bright scent of peppermint does more than freshen your breath: It is also used to soothe nausea and other stomach issues, help stop itching, and cool overworked muscles (thanks to the menthol).Add drops of peppermint oil to a bowl of hot water and breathe in the steam to fight congestion, or rub diluted oil into sore muscles. And that’s not all: Peppermint is a key ingredient in oil mixtures that fight PMS, act as an all-natural alternative to VapoRub, cool sore throats, and quiet headaches — and it’s often credited with increasing concentration, so ideal for a mid-afternoon alternative to coffee pick-me-up.

Lavender
For Anita Boen, who runs an organic farm that provides herbs and oils to upscale spas, lavender is a go-to oil for almost any situation: Not only is it one of the few oils that is gentle enough to use undiluted, it’s a “virtual first aid kit in a bottle.”The antibacterial properties allow it to fight germs (which is why it’s also such an important ingredient in many all-natural cleaning products for home and body), and, like peppermint, it’s often credited with aiding digestion and helping fight headaches.

Lavender oil’s soft scent is said to help calm the nervous system, improve sleep quality, combat joint pain, and fight everything from urinary disorders and respiratory problems to high blood pressure and acne.

Sesame
Sesame oil may be best known for its moisturizing qualities, which make it a favorite ingredient for hair and skin treatments.But the health benefits go beyond beauty: Sesame oil has a slight SPF factor, contains fatty acids believed to lower stress and blood pressure, and has been shown to help slow the growth of cancer in cells.

Rose
This rose by any name will smell as sweet: Look for it labeled as Rose Otto, rose oil, or rose essential oil, and choose oils produced in Bulgaria and Turkey for the highest quality. These slightly-distilled oils won’t have the strong scents of oils used for perfumes, but they are more popular with aromatherapists. Nature’s Gift calls rose oil “the ultimate woman’s oil,” because it has a reputation for improving hormone balance, treating PMS and menopause, counteracting problems in the bedroom, and improving the look and health of your skin.

Geranium
Planet Green suggests including geranium oil as an ingredient in a PMS-fighting solution, but it’s also well-known for its astringent properties — which allow it to refresh skin — and its styptic aspects, which calm inflammations and stop hemorrhaging.You can also use geranium oil to treat acne, and oily skin, boost circulation, and decrease bloating. The oil can reduce the appearance of scars and blemishes, get rid of body odor, and contract blood vessels to diminish the appearance of lines and wrinkles.

Pine
The sharp tang of pine oil may call up Christmas trees and rugged aftershaves, but this tree’s needles also offer antiseptic, antibacterial, and analgesic properties that make it a favorite of holistic health experts.Pine oil is said to help treat skin issues — including psoriasis, eczema, and pimples; speed up metabolism; act as an antidote to food poisoning; ease joint pain and arthritis; kill germs; and battle respiratory problems that go along with cough and cold season.

Clove
Spicy clove oil is one of the main ingredients in Tiger Balm, an all-natural remedy said to temper hangover headaches — but holistic health practitioners find other uses for it, too.It’s a popular choice for dental issues, including tooth and gum pain, and some sites recommend using it for bad breath (although whether you’d rather have your breath smell like cloves is up to you).

Clove oil is also antiseptic, so diluted versions can treat bug bites, cuts, and scrapes; other suggested treatments help clear up earaches, digestion problems, nasal congestion, stomachaches, and headaches. As an added bonus, it’s an aphrodisiac — and therefore a popular form of stress relief.

Black Pepper
It might not be as sweet-smelling as the more floral entries on this list, but black pepper oil still has its place in your natural health arsenal.Pepper had its day as one of the world’s most valuable spices, in part because of its healing properties, which include aiding digestion, undoing cramps and convulsions, warming muscles to ease joint pain and arthritis, and curing bacterial infections.

Lemon Balm
Lemon balm essential oil, also known as Melissa essential oil after the plant’s Latin name, Melissa officinalis, doesn’t look like much, but it has plenty of benefits. It’s an antidepressant, it keeps your nervous system working smoothly, it calms anxiety and inflammation, it counteracts insomnia, it heals ulcers, it fights bacterial infections, and has been credited with treating herpes, headaches, and high blood pressure.

From Care 2 Make a Difference http://www.care2.com/greenliving/9-essential-oils-with-huge-health-benefits.html

Health Risks Of Poor Oral Health

Gum disease is an inflammation of the gums, which may also affect the bone supporting the teeth. Plaque is a sticky colourless film of bacteria that constantly builds up, thickens and hardens on the teeth. If it is not removed by daily brushing and flossing, this plaque can harden into tartar and may contribute to infections in the gums.

Left untreated, gum disease can lead to the loss of teeth and an increased risk of more serious diseases, such as respiratory disease. The bacteria in plaque can travel from the mouth to the lungs, causing infection or aggravating existing lung conditions.

There is also a link between diabetes and gum disease. People with diabetes are more susceptible to gum disease and it can put them at greater risk of diabetic complications.

Studies are also examining whether pregnant women with poor oral health may be at a higher risk of delivering pre-term, low birth weight (PLBW) babies than women with good oral health. Babies who are pre-term or low birth weight have a higher risk of developmental complications, asthma, ear infections, birth abnormalities, behavioural difficulties and are at a higher risk of infant death. Even though this research is ongoing, it is still important for pregnant women to take care of their gums and teeth.

From Health Canada http://www.hc-sc.gc.ca/hl-vs/iyh-vsv/life-vie/dent-eng.php