19 Apr

Low Fat Cooking | Summer Barbecues

Most of us are fairly familiar with the ins and outs of grilling burgers and ‘dogs, but what about the side dishes? Sure, a nice big bag of chips and a bowl of slaw have always been faithful accompaniments to your favorite burgers, but why not venture out a little further and try something different? Just about anything that can be prepared indoors can be mastered on the grill with the right implements, including vegetables, and grilling often provides a medium and inspiration for extra creativity. If that isn’t enough to tempt you to haul those veggies outside, since outdoor grills often cooks more quickly than traditional indoor methods, more of the nutrients of your favorite vegetables are sealed and more readily retained when cooking outdoors!

Following are some tried and true veggie and side dish favorites that can be prepared right outside with the main meal and will save you the hassle of running in and out of the house to check on indoor cooking endeavors. Furthermore, the flavor the grill will bestow upon your favorite veggies will probably make outdoor cooking during the summer months a contender to those pre-packaged foods that often accompany a casual barbecue. So grab your BBQ apron and get started!
Grilled Portabello Mushrooms
1 lb. of portabello mushrooms
1 tblspn. of olive oil
1 ½ tblspns. of red wine or balsamic vinegar
dash of low-sodium soy sauce
Drizzle olive oil, vinegar and soy sauce over portabellos and marinate for 30 minutes. Grill over medium hot coals for 8 – 10 minutes on each side. Serve as a side dish, or as a portabello “burger” topped with the fresh vegetables.
Grilled Potatoes
4 medium baking potatoes
1 cup of low-fat or fat-free bottled Italian dressing
Wash potatoes and cut into ¼ inch slices almost all the way through the potato, but not entirely (so that the whole potato stays in one piece). Divide potatoes and place atop foil squares or pouches. Pour dressing over the top making sure that it gets into the cracks of the potatoes evenly. Seal packets and grill over medium high coals until tender. Open packets and grill for an additional 5 minutes; serve hot.

Chili Lime Corn
4 large ears of fresh corn, husks and silk removed
2 tblspns. of chili powder
Juice of two large fresh limes
Dash of olive oil
In a small bowl, combine chili powder, lime juice and olive oil until well mixed. Place corn cobs in individual foil squares and pour marinade over corn to saturate. Seal foil firmly around each individual cob and grill for approximately 45 minutes over medium hot coals, turning once during cooking times. Remove corn packets from grill and serve hot, pouring any remaining marinade from packets onto corn.


20 Mar

Low Fat Cooking | Let’s Talk Salsa!

Forget the sodium-packed jarred stuff lining the shelves of your local grocery store, which can be so loaded with chemicals and preservatives (and other combinations of vowels and consonants that none of us can pronounce), the natural nutritional value is often lost among them. Salsa is an easy-to-prepare, wonderfully delicious and naturally heart-healthy snack that can be served in an endless number of ways. Once you perfect your first batch, you’ll find that your creative culinary side will invade your kitchen and, before you know it, you’ll be inventing recipes you never knew you had in you!

First, many salsa recipes contain fresh tomatoes. Fruit or vegetable you ask? Botanically, tomatoes are a fruit because technically, a fruit is defined as the edible portion of a plant that contains seeds whereas a vegetable consists of the edible stems, roots and leaves of a plant. So now that this century-old, burning question is out of the way, why are tomatoes valuable to our health? Tomatoes are not only an excellent natural source of Vitamins A and C, but they are one of the few foods that contain the natural antioxidant, lycopene. Research has shown that a diet rich in lycopene-containing foods, such as tomatoes, can actually reduce your risk of developing certain types of cancer, such as rectal, colon, prostate and stomach cancer, by as much as 60%. For the record, one medium tomato contains 35 calories, a mere ½ gram of fat, and 40% of the recommended daily allowance of Vitamin C. The good news is that tomatoes don’t appear to lose their nutritional value when grilled, roasted, steamed or otherwise cooked, as many vegetables can. In fact, some research shows that the nutritional composition of the tomato actually increases when cooked, such as in your favorite home made marinara sauces and soups! How’s that for diversity?
Tomatoes can be served in harmony with a variety of vegetables and fruits when making salsa. No matter how you slice it, they seem to compliment just about everything. Salsa can be served as a topping for chicken or seafood, and can be utilized as a great marinade for a steak on its way to the outdoor grill. Of course, the most traditional method of serving salsa is appetizer-style with tortilla chips. Keep in mind, however, that the typical tortilla chip contains 1 or more grams of saturated fat per chip. Given how easy it is to polish off a couple of baskets of these crunchy triangles with salsa over a margarita with some friends, that’s a lot of fat coursing through our unsuspecting veins! As an alternative, cut some fresh corn tortillas into triangle shapes, place in a single layer on a cookie sheet and bake in a 350 degree oven for 12-15 minutes or until crisp. In fact, most Mexican restaurants these days will honor requests for baked tortillas vs. fried ones from their health-conscious patrons at no extra charge. It might take a little extra time to get them to your table, but the nutritional difference will be well worth your wait.


26 Feb

Low Fat Cooking | Summer Barbecues

One of essential keys to unleashing the best flavors and textures from grilled meats and vegetables is in the marinade. Marinades not only add zest and flavor to grilled foods, but also serve as natural tenderizers for meats that have tendencies to become tough during grilling, such as flank stank or pork chops. When your goal is to flavor and tenderize, choose a marinade that contains an acidic element, such as fresh citrus juices from limes, lemons or oranges, vinegar, or wine. To marinate meats, combine all ingredients in your marinade recipe and let stand for 15 minutes to combine flavors. Place in a large airtight plastic zip-lock bag and add raw meat to the marinade.  Seal and refrigerate for a minimum of 3 hours and a maximum of overnight. By allowing meats to marinade for prolonged periods of time, the flavor of the seasonings and juices from the marinades will more deeply penetrate the meats and result in flavorful and tender creations on the grill. Marinating works well with beef, chicken, pork and shrimp, as well as fish, which can be marinated in much less time because of its tender consistency. When grilling marinated meats, brushing them with reserved marinade during cooking time will yield even more flavor as the natural juices escape through the openings of the grate. Marinating vegetables, however, requires much less time. Most vegetables should be adequately marinated within 20 to 30 minutes for optimum flavor and crispness. Over-marinating of vegetables can result in soggy, discolored veggies and can override their natural flavor and goodness, so a quick marinade or a sprinkling with a good dry rub for veggies just prior to grilling is generally your best bet. Some good choices for marinating vegetables include seasoned broth, nonfat Italian dressings and dry white wines seasoned with herbs.

A dry rub is a combination of seasonings and spices that are literally “rubbed” on raw meats before grilling and, in essence, flavors the surface only as opposed to penetrating the meat as a marinade will do. The rub can be applied as lightly or as heavily as you wish, depending on how much flavor you’d like to achieve. As the heat cooks the outside of the meat, the rub adheres to the surface resulting in intense flavor that won’t readily dissipate during the cooking process.
Below are some recipes for marinades and rubs that can successfully implemented with beef, chicken, pork or seafood.


17 Feb

5 Weight Loss Tips Proven By Science

Losing weight can be an immense struggle. In fact, it is so difficult that many people believe it is virtually impossible. While it will be difficult, losing weight is not impossible. There are tons of weight loss methods and techniques that have been proven effective by science. By sticking with these methods, you too will be able to lose weight and finally achieve your ideal body weight. Below, you’ll discover five of the best weight loss tips proven by nutritionists.

Dieting Beats Exercising

Many people believe that exercise is the number one ingredient of a weight loss regimen. They believe that exercising alone is far more effective that dieting. This isn’t true. Dieting is actually more effective. Studies have shown that dieting alone will allow you to lose more weight than exercising alone. Nevertheless, combining both is the best way to achieve the most dramatic results as quickly as possible.

All Diets Can Work

You probably already realize that there are tons of diets out there. The Matcha Green Tea diet and the low-carb diet are two of the most common. While some people believe that one diet is better than the rest, this couldn’t be further from the truth. There isn’t really any correct diet. There is no scientific evidence that one diet will work more effectively than the others. In reality, the user can lose weight as long as they choose a diet and stick with it. In other words, any diet will work as long as it is followed. Buy Matcha Powder Here.

Protein Can Help

A lot of people believe that protein is all about building muscle. There is no doubt that it is important for this purpose, but it can also be effective for weight loss in general. Protein can actually stave off hunger for a longer period of time than carbs. Studies have shown that people who add at least thirty percent protein to their diet would be able lose weight and keep it off for at least six months. If you have hunger pains, you should definitely add more protein to your diet.

Using Smaller Plates Is Wise

There is a good chance that you prefer stuffing all of your nutrients into a single meal or two. To achieve that goal, you’ll use bigger plates. This is a serious mistake. Science has shown that eating with smaller plates can actually reduce the number of calories you consume by as much as 500 or more a day! When served a big plate, it was found that 91 percent of consumers would finish the meal. Use smaller plates and you’ll eat less. In return, you’ll take in fewer calories and you’ll lose more weight.

You Are Going To Have To Work Harder

It is true that exercise can fix a metabolism that has been out of whack for a long time. But, the grisly truth is that it might really never make it back to that place before you started gaining weight. This means that if you have been obese or overweight for several years, you are going to have to be willing to work harder than others to lose that weight and keep it off. However, if you are trying to lose weight you shouldn’t let this fact get you down. Just learn to come to grips with it and you won’t get frustrated when you do realize that you have to work harder than other individuals.