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The 14 Best Summer Foods for Weight Loss - #11 BBQ Salmon

Tuesday, August 19, 2014

www.redbookmag.com/health-wellness/s
ummer-weight-loss-foods#slide-1
points out that summer is the season to skimp on clothing, not flavour, and that the following fourteen light and refreshing summer foods will not only tingle our tastebuds, but will help us shed pounds too.

#11 BBQ Salmon

Salmon is full of healthy monounsaturated fats and muscle-building protein, De Fazio says. Ditch the heavy meats and throw some of this omega-3-packed fish on the BBQ for a filling and flavorful summer meal.

www.livestrong.com/article/41497-gri
lled-salmon-nutrition-information/
tells us that

- Grilling salmon is one of the most heart-healthy ways to prepare it. - However, pregnant and nursing women and young children should avoid consuming more than 12 ounces of grilled salmon weekly, due to potential contaminants present in salmon and other fish living in polluted waters.
- According to the U.S. Department of Agriculture National Nutrient Database for Standard Reference, a 3-ounce portion -- about the size of a checkbook -- of salmon cooked using dry heat contains about 155 calories. That's about 8 percent of daily calories on a typical 2,000-calorie diet.
- A 3-ounce portion of grilled salmon contains about 22 grams of dietary protein, notes the USDA. Since salmon is a high-quality, complete protein, it provides you with all the essential amino acids your body requires daily. The Institute of Medicine reports that the protein recommended dietary allowance, or RDA, is 71 grams daily for pregnant and nursing women, 46 grams for other adult women and 56 grams of protein per day for men.
- Three ounces of salmon cooked using dry heat contains about 7 grams of dietary fat, according to the USDA. Of these 7 grams, 5 are mono- and polyunsaturated fats, including omega-3 fatty acids -- which help reduce inflammation and heart disease risks, according to a 2012 review in the “British Journal of Nutrition.”
- Micronutrients abundant in grilled salmon include potassium, phosphorus, vitamin B-12 and niacin. A 3-ounce portion of grilled salmon contains about 8.6 milligrams of niacin, according to the USDA. The niacin RDA is 14 grams for women and 16 grams daily for men, notes the Institute of Medicine. Also present in salmon -- in smaller amounts -- are vitamin A, folate, magnesium, zinc and iron. Although salmon only provides about 1 gram of dietary iron, the heme iron found in fish, poultry and red meat is more readily absorbed by your body than most plant-based, iron-rich foods, according to the Office of Dietary Supplements.

www.food.com/recipe/honey-ginger-gri
lled-salmon-13982
shares this super easy, sweet and spicy 5 star rated



Honey Ginger Grilled Salmon

Serves 4

Ingredients:
1 teaspoon ground ginger
1 teaspoon garlic powder
1/3 cup reduced sodium soy sauce
1/3 cup orange juice
1/4 cup honey
1 green onion, chopped
1 1/2 lbs salmon fillets

Directions:
1. In a large self-closing plastic bag, combine first six ingredients; mix well.
2. Place salmon in bag and seal tightly.
3. Turn bag gently to distribute marinade.
4. Refrigerate 15 minutes or up to 30 minutes for stronger flavor.
5. Turn bag occasionally.
6. Lightly grease grill rack.
7. Preheat grill to medium heat.
8. Remove salmon from marinade; reserve the marinade.
9. Grill 12-15 minutes per inch of thickness or until fish flakes easily with a fork.
10. Brush with reserved marinade up until the last 5 minutes of cooking time.
11. Discard leftover marinade.

Nutritional info per serving:
Calories - 306.8
Total Fat - 7.5 g
Saturated Fat - 1.4 g
Cholesterol - 78.4 g
Sodium - 837.6 mg
Total Carbohydrate - 22.5 g
Dietary Fibre - 0.4 g
Sugars - 19.6 g
Protein - 36.5 g



A very low glycemic index food.

  
  Member Comments About This Blog Post:

PUPPIES4ME 8/20/2014 8:19AM

    emoticon emoticon emoticon

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DEE107 8/20/2014 12:24AM

    thank you for sharing

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NASFKAB 8/19/2014 10:26PM

  lovely thanks for sharing

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GLAMNGLOWDIVA 8/19/2014 10:25PM

    emoticon

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GABY1948 8/19/2014 4:32PM

    emoticon emoticon emoticon looks so good!

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GODZDESIGN95 8/19/2014 4:27PM

    I wish I could eat it but I am allergic to fish. I have heard of the benefits......... emoticon

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JUNA89 8/19/2014 3:15PM

    emoticon emoticon

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WORKNPROGRESS49 8/19/2014 2:50PM

    emoticon Looks delicious!!! emoticon

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The 14 Best Summer Foods for Weight Loss - #10 Mango

Saturday, August 16, 2014

www.redbookmag.com/health-wellness/s
ummer-weight-loss-foods#slide-1
points out that summer is the season to skimp on clothing, not flavour, and that the following fourteen light and refreshing summer foods will not only tingle our tastebuds, but will help us shed pounds too.

#10 Mango

If you're craving something creamy, Glassman suggests making a mango smoothie. The tropical fruit is full of fiber and has a thick quality that will fill you up—plus, mangoes are loaded with healthy antioxidants. But a mango’s versatility goes way beyond the blender: Dice one into a spicy salsa to top grilled chicken or white fish, or add a few slices to a summer salad.

www.nutrition-and-you.com/mango-frui
t.html
tells us that

- “The king of the fruits," mango fruit is one of the most popular, nutritionally rich fruits with unique flavor, fragrance, taste, and heath promoting qualities, making it numero-uno among new functional foods, often labeled as “super fruits."
- Mango is one of the delicious seasonal fruits grown in the tropics. The tree is believed to be originating in the sub-Himalayan plains of Indian subcontinent. Botanically, this exotic fruit belongs within the family of Anacardiaceae, a family that also includes numerous species of tropical-fruiting trees in the flowering plants such as cashew, pistachio,...etc.
- Scientific name: Mangifera Indica.
- Mango is a tropical tree cultivated in many regions of India, and now its farming is distributed wide across the world in many continents. Usually, fruits grow at the end of a long, string like stem, with sometimes more than one fruit to a stem.
- Each fruit measures 5 to 15 cms in length and about 4 to 10 cms in width, and has typical “mango” shape, or sometimes oval or round. Its weight ranges from 150 gm to around 750 gm. Outer skin is smooth and is green in un-ripe mangoes but turns into golden yellow, crimson red, yellow or orange-red when ripen depending upon the cultivar type. Fresh mango season lasts from April until August.
- Mango comes in different shapes and sizes depending upon cultivar types. Internally, its flesh is juicy, orange-yellow in color with numerous soft fibrils radiating from its centrally placed flat, oval-shaped stone (enveloping a single large kidney-shaped seed). Its flavor is pleasant and rich, and tastes sweet with mild tartness. A high-quality mango fruit should feature no or very less fiber content and minimal sour taste. Mango seed (stone) may either has a single embryo, or sometimes polyembryonic.
- Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, and poly-phenolic flavonoid antioxidant compounds.
- According to new research study, mango fruit has been found to protect against colon, breast, leukemia and prostate cancers. Several trial studies suggest that polyphenolic anti-oxidant compounds in mango are known to offer protection against breast and colon cancers.
- fruit is an excellent source of Vitamin-A and flavonoids like beta-carotene, alpha-carotene, and beta-cryptoxanthin. 100 g of fresh fruit provides 765 IU or 25% of recommended daily levels of vitamin-A. Together; these compounds have been known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in carotenes is known to protect the body from lung and oral cavity cancers.
- Fresh mango is a good source of potassium. 100 g fruit provides 156 mg of potassium while just 2 mg of sodium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.
- It is also a very good source of vitamin-B6 (pyridoxine), vitamin-C and vitamin-E. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals. Vitamin B-6 or pyridoxine is required for GABA hormone production within the brain. It also controls homocystiene levels within the blood, which may otherwise be harmful to blood vessels resulting in CAD, and stroke.
- Further, it composes moderate amounts of copper. Copper is a co-factor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Copper is also required for the production of red blood cells.
- Additionally, mango peel is also rich in phytonutrients, such as the pigment antioxidants like carotenoids and polyphenols.
- Mangoes are seasonal fruits; fresh mango fruit season begins in the month of March end, when the rich fragrance heralds its arrival in the markets.
- Mangoes usually harvested while they are green but perfectly mature. Un-ripe ones are extremely sour in taste. Organic mangoes are left to ripe on the tree; however, over-ripe fruits fall off from the tree and tend to be spoiled.
- In the store, mangoes come in various sizes and colors; therefore, select the one based on the serving size and variety of fruit you love to devour. “Alphanso” variety from India (Maharashtra state) and “sindhuri" (kesar) varieties from Pakistan are known for their uniqueness. Totapuri mangoes feature parrot-beak shape tips, smooth shiny and come in attractive green-yellow or orange colors. Totapuri types are best eaten raw, or while just short of full-ripe stage. The pulp features a mix of sweet and tart taste with special mint or clove-like flavors depending on the cultivars. Several US cultivars such as Hayden, and hybrids are equally popular.
- Choose ones with intact skin without any bruises or cuts. Unripe mangoes can be kept at room temperature for few days, and to ripen, keep them in paper covers. Ripe fruits should be stored in the refrigerator but never below 10° F (50°C). Bring back to normal temperature when the fruit is to be eaten to get the natural taste and flavor.
- Wash mangoes in cold running water in order to remove dust and any surface pesticide residue. Mop dry its outer skin using a soft cloth. Mango fruit should be eaten all alone without any additions to experience its rich flavor.
- Cut the fruit lengthwise into three pieces in such a way that the middle portion consists of husky seed. Then, slice through the skin to separate the skin from the pulp. Chop pulp into desired sections.
- Alternatively, using a sharp knife, cut through the flesh on either side of the central seed. This way, you get two big haves of a mango fruit. Then, take one-half and score the flesh in a horizontal and vertical pattern taking care not to cut deep through skin. Invert the whole half to push out the cubes.
- SP's Chef Meg shows us how to cut a mango at:
recipes.sparkpeople.com/videos.asp?v
ideo=How_to_Cut_a_Mango


Some serving tips:
- Mango fruit can be enjoyed all alone without any additions.
- Fresh mango cubes are a great addition to fruit salads.
- Mango juice with ice cubes is a popular, delicious drink.
- Mango fruit juice blended with milk as "mango-milk shake." Mango fruit is also used to prepare jam, jelly, ice cream and in candy industries.
- The unripe, raw, green mango has been used in the preparation of pickles, jam (marmalade), and chutney in the Asian countries.

IMPORTANT TO NOTE:
- Mango latex allergy, especially with raw, unripe mangoes is common in some sensitized individuals. Immediate reactions may include itchiness at the angle of the mouth, lips, and tip of the tongue. In some people, the reactions can be severe, with manifestations like swelling of the lips, ulceration at the mouth angles, respiratory difficulty, vomiting, and diarrhea.
- This reaction develops because of the anacardic acid present in raw, unripe mangoes. Cross-allergic reactions with other Anacardiaceae family fruits like "cashew apples" are quite common. Such events may be a rarity with completely ripe fruits; however, people with known case of mango fruit allergy may have to avoid eating them.

www.food.com/recipe/mango-shake-9600
3
shares this 5 star rated



Mango Shake

(This Weight Watcchers recipe is a nice refreshing drink for summer - it's also geat with papaya.)

Serves 2

Ingredients:
1 cup plain fat-free yogurt
1 cup ice cubes
1 large mango, peeled, pitted and chopped
1 tablespoon sugar
mint leaf

Directions:
1. Place all ingredients, except mint, in a blender; blend until smooth.
2. Pour into 2 tall glasses.
3. Garnish each with a mint leaf.

Nutritional info per serving:
Calories - 213.9
Total Fat - 0.9 g
Saturated Fat - 0.3 g
Cholesterol - 2.4 mg
Sodium - 99.9 mg
Total Carbohydrate - 45.9 g
Dietary Fibre - 3.2 g
Sugars - 43.2 g
Protein - 8.6 g

A low glycemic index food.


  
  Member Comments About This Blog Post:

GODZDESIGN95 8/19/2014 4:26PM

    yum!

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PLATINUM755 8/17/2014 9:43PM

    Great fruit. Thanks for the info!

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GLAMNGLOWDIVA 8/17/2014 8:36PM

    I love mango, especially when I make it in salsa. YUM!

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PUPPIES4ME 8/17/2014 1:21PM

    emoticon

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LADYRH 8/17/2014 10:45AM

    emoticon love this baked also

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NASFKAB 8/17/2014 6:37AM

  thanks for sharing it confirms my feeling to eat as many mangoes as possible during its season

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GABY1948 8/17/2014 6:24AM

    emoticon

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DEE107 8/17/2014 12:13AM

    thank you for sharing

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DS9KIE 8/16/2014 11:31PM

    emoticon

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GODDREAMDIVA1 8/16/2014 11:04PM

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GODDREAMDIVA1 8/16/2014 11:04PM

    Yum...

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WORKNPROGRESS49 8/16/2014 11:03PM

    emoticon emoticon
Love your blogs!!!!

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The 14 Best Summer Foods for Weight Loss - #9 Iced Green Tea

Thursday, August 14, 2014

www.redbookmag.com/health-wellness/s
ummer-weight-loss-foods#slide-1
points out that summer is the season to skimp on clothing, not flavour, and that the following fourteen light and refreshing summer foods will not only tingle our tastebuds, but will help us shed pounds too.

#9 Iced Green Tea

Nothing hits the spot on a sweltering afternoon quite like a glass of ice tea with lemon. This summer, De Fazio suggests swapping your usual herbal blend for a green tea. The antioxidant-rich Chinese tea is usually served hot, but when poured over ice, it morphs into a thirst-quenching elixir.

www.food.com/recipe/iced-green-tea-1
65239
shares this 5 star rated



Iced Green Tea

Serves 6

Ingredients:
4 cups boiling water
8 regular green tea bags (Celestial Seasonings)
2 cups cold water
1/2 cup Splenda granular (no-calorie artificial sweetener)

Directions:
1. In a saucepan, pour boiling water over tea bags; cover and steep 5 minutes.
2. Remove tea bags from water, squeezing gently.
3. Stir in 2 cups cold water and sweetener, stirring until sweetener dissolves.
4. Serve over ice or let tea come to room temperature then serve over ice.

iced-greentea.com/ gives us tips to increase iced green tea health benefits:
- Green tea is thought to have a multitude of health benefits. The health benefits of green tea come from flavonoids, including catechins. The most abundant catechin in green tea is epigallocatechin-3-gallate (EGCG), which is thought to play a major role in the anticancer and antioxidant effects effects of green tea.
- The first tip has to do with how you brew or steep your green tea. Studies have shown, that if the green tea leaves are agitated during steeping they tend to release more good stuff into the water. We aren't talking about mixing, shaking or whisking the leaves here, rather a gentle stir or movement of the tea leaves should be enough to get the added benefit of agitating your tea leaves.
- The second thing that you can do is add a little lemon to your green tea once it is steeped. Green tea flavonoids can and will oxidize over time. This makes the health benefits of green tea decrease with the oxidation. Adding a little lemon juice to the tea will hasten the oxidation process of the flavonoids.
- Whether you prefer your green tea iced or piping hot, the benefits are the same.
- Because of the nature of green tea leaves, brewing temperature is very important.
- Too low of a temperature will give you a very weak green colored tea water. This is not specific to green tea, tea leaves need heat to steep and it does not matter what tea is is.
- Too hot of a temperature and you will find the green tea to be bitter and undrinkable. Additionally, there is evidence that too much heat destroys many of the health benefits of green tea.
- What is the proper temperature? It depends on the tea. Delicate new leaves may need a lower temperature than older growth leaves.
- Generally, the correct temperature to steep green tea is between 165 and 175 degrees. More or less will produce a less than ideal cup of tea. As for time, one and a half to three minutes will work best and if your water is closer to 175, you will likely be better off on the short end of the steep time.
- So how do you get the correct temperature. Some people will boil water and then let it sit for a minute or two to cool. Since water boils at 212 degrees at sea level, this method will likely give you a temperature above the recommended steeping temperature or at the least at the very high end of it.
- Other methods include listening for the rolling of water, which some say occurs soon before water begins to boil. they say you can actually hear the water rumble.
- There are available for purchase tea thermometers with timers and variable temperature kettles.
- www.thefragrantleaf.com/green-tea-br
ewing-tips
suggests that the most accurate way is to use a thermometer to measure the temperature of the water in the kettle. One approach is to heat the water in your kettle to the desired temperature and then pour it into your teapot. Another approach is to heat the water to boiling and then let it cool down a bit before pouring into your teapot.
- To cool down the water quickly they recommend the following methods:
- Pour water from the kettle into a Pyrex glass cup and let sit 2 - 3 minutes to reach 160°F - 170°F or 5 minutes to reach 140°F - 150°F. Then pour into your teapot and brew for the desired length of time. You may need to adjust the sitting time based on the size of your Pyrex cup and the amount of water. Our example uses 6 oz of water in a 1-cup Pyrex.
- Pour water from the kettle into a cool glass or ceramic cup and pour back and forth between cups until the desired temperature is reached. Then pour into your teapot and brew.
- Green tea does not require much time. Too long a steeping time will result in more bitterness and a less balanced flavor. It is recommended experimenting with a range of 1 - 3 minutes. Japanese green teas generally taste best at 1 - 2 minutes while Chinese green teas seem to prefer 2 - 3 minutes (the smaller leaves of Japanese teas will extract faster than the generally larger leaves of Chinese teas). Steeping time should be balanced with water temperature: the lower the temperature, the longer the tea can be steeped.

And for those who don't care for the taste of green tea, but would still like to get it's health benefits, here's a recipe for

Iced Green Tea, Black Tea & Lemonade.

1. Using a gallon jar, fill it 2/3 with water. Empty that water into the pot on the stove and heat the water to 180 degrees.
2. While it is heating, fill the gallon jar with 1/3 water and add 1 and 1/2 packet of Crystal Light Pure lemonade mix (15 calories per packet, all natural ingredients). Shake it up and put it aside until the tea is done.
3. Once the hot water is at the correct temperature, steep together three standard Lipton black tea bags and three green tea bags for 3.5 minutes.
4. Once steeped, pour the tea into the gallon container with the lemonade and mix.

Voila - the black tea flavour with the health benefits of green tea.

  
  Member Comments About This Blog Post:

PLATINUM755 8/17/2014 9:36PM

    emoticon I love mixing teas!

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GODZDESIGN95 8/15/2014 9:30PM

    I love hot green tea in the winter and iced in the summer. I drink it with lemon or lime no sweeteners.

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DS9KIE 8/15/2014 5:36PM

    sounds like a great idea to mix the green tea with the black tea and lemon aid

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NASFKAB 8/15/2014 10:00AM

  this is great thanks for sharing

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GABY1948 8/15/2014 5:46AM

    emoticon

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LADYRH 8/15/2014 5:42AM

    emoticon

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DEE107 8/15/2014 12:41AM

    thank you

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GLAMNGLOWDIVA 8/14/2014 9:25PM

    I've never had iced green tea. I want to make some tomorrow.

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JCLJR4547 8/14/2014 8:22PM

  sounds good!

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The 14 Best Summer Foods for Weight Loss - #8 Grilled Vegetables

Tuesday, August 12, 2014

www.redbookmag.com/health-wellness/s
ummer-weight-loss-foods#slide-1
points out that summer is the season to skimp on clothing, not flavour, and that the following fourteen light and refreshing summer foods will not only tingle our tastebuds, but will help us shed pounds too.

#8 - Grilled Vegetables

Veggies are low in calories and high in fiber, but we're so quick to dunk them in creamy dips and dressings that they often morph into a secretly high-fat snack. To keep your vegetables low-cal, try drizzling olive oil over onions, bell peppers, zucchini, eggplant, or asparagus and throwing them on the BBQ. The grill will bring out deliciously distinct flavors that you won’t want to cover up. Jackson also suggests keeping a plate of grilled veggies in the fridge to make salads, vegetable pitas, pasta, and frittatas on the go.



www.canadianliving.com/food/bbq/how_
to_grill_vegetables.php
shares some expert vegetable grilling tips, how to grill 18 favourite vegetables and a grilled vegetable recipe.

Grilling vegetables
• Brush vegetables with olive or vegetable oil; sprinkle with salt and pepper. Grill on greased grill, on skewers or in grill basket.

• Grill, covered if desired, over medium heat for time specified or until lightly browned and tender-crisp to tender.

Asparagus
Prep: Snap off tough, woody ends
Cooking time: 10 minutes, turning often

Belgian endive
Prep: Halve lengthwise
Cooking time: 15 to 20 minutes, turning once

Carrots
Prep: Cut lengthwise in 1/4-inch(5 mm) strips
Cooking time: 15 minutes, turning once

Cherry tomatoes
Prep: Skewer
Cooking time: 5 minutes, turning often

Corn on the cob
Prep: Husk; or leave in husk and soak in water (do not oil)
Cooking time: 15 to 20 minutes, turning often

Eggplant
Prep: Cut in 1/4-inch (5 mm) thick slices
Cooking time: 10 minutes, turning once

Fennel bulb
Prep: Cut lengthwise in 1/4-inch(5 mm) slices
Cooking time: 15 minutes, turning once

Green onions
Prep: Trim
Cooking time: 5 minutes, turning often

Mushrooms
Prep: Whole (1 1/2 inches/4 cm or larger)
Cooking time: 10 minutes, turning once

New potatoes
Prep: Whole (if small) or cut in 1/4-inch (5 mm) slices
Cooking time: 15 to 20 minutes, turning once

Onions
Prep: Cut crosswise in 1/2-inch(1 cm) slices
Cooking time: 15 minutes, turning once

Portobello mushrooms
Prep: Remove stems
Cooking time: 10 minutes, turning once

Radicchio
Prep: Halve or quarter (if large)
Cooking time: 10 minutes, turning once

Squash
Prep: Cut crosswise in 1/4-inch(5 mm) slices
Cooking time: 15 minutes, turning once

Sweet peppers
Prep: Quarter
Cooking time: 10 minutes, turning once

Sweet potatoes
Prep: Cut in 1/4-inch (5 mm) thick slices
Cooking time: 15 minutes, turning once

Tomatoes
Prep: Halve or cut in 1/2-inch(1 cm) slices
Cooking time: 5 minutes, turning once

Zucchini
Prep: Cut in 1 1/2-inch (4 cm) chunks or cut lengthwise in 1/4-inch (5 mm) strips
Cooking time: 10 minutes, turning once



www.canadianliving.com/food/grilled_
vegetable_and_pasta_salad.php
shares this 5 star rated

Grilled Vegetable and Pasta Salad

Vegetables that are grilled have a satisfyingly smoky flavour and tender texture. You can also add green beans that you've grilled in a basket for 10 minutes.

Serves 8

Ingredients:
1 eggplant
2 yellow zucchinis
2 green zucchinis
3 large carrots
1 sweet red pepper
1 sweet yellow pepper
half spanish onions
8 oz (227 g) asparagus spears
1/3 cup (75 mL) white wine vinegar
1/3 cup (75 mL) olive oil
1 tsp (5 mL) Dijon mustard
2 cloves of garlic, minced
1/2 tsp (2 mL) salt
1/2 tsp (2 mL) pepper
3 cups (750 mL) rotini pasta
1/4 cup (60 mL) chopped fresh basil

Preparation:
1. Cut eggplant into 1/2-inch (1 cm) thick rounds. Cut yellow and green zucchini and carrots lengthwise into thirds. Seed, core and cut red and yellow peppers into wedges; cut onion into wedges, leaving root end intact. Snap off ends of asparagus. Place in bowl. Whisk vinegar, oil, mustard, garlic, salt and pepper; toss half with vegetables.
2. Place vegetables on greased grill over medium-high heat; close lid and cook, turning once, for 10 to 15 minutes or until tender-crisp. Return to bowl; let cool slightly. Cut into 1-inch (2.5 cm) pieces, returning vegetables and any juices to bowl.
3. Meanwhile, in large pot of boiling salted water, cook pasta for 8 to 10 minutes or until tender but firm; drain well and add to bowl along with remaining vinaigrette. Toss to coat. (Salad can be covered and refrigerated for up to 6 hours.) Add basil and toss. Serve at room temperature.

Nutritional information per serving:
Calories - 233
Total Fat - 10g
Saturated Fat - 1g
Cholesterol - 0mg
Sodium - 243mg
Carb - 33g
Fibre - 5g
Protein - 5g
% RDI:
Vit A - 97
Vit C - 90
Calcium - 4
Iron - 10
Folate - 30






  
  Member Comments About This Blog Post:

PLATINUM755 8/17/2014 9:32PM

    emoticon

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GODZDESIGN95 8/13/2014 10:39AM

    Now this just might help me eat my veggies. emoticon

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PUPPIES4ME 8/13/2014 9:44AM

    emoticon emoticon emoticon

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DS9KIE 8/13/2014 8:51AM

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LADYRH 8/13/2014 8:40AM

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GABY1948 8/13/2014 7:15AM

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FORZACHANDMATT 8/13/2014 4:46AM

    This is great - thanks!

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GLAMNGLOWDIVA 8/13/2014 1:38AM

    Such great ideas there, thanks!

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DEE107 8/13/2014 12:18AM

    thank you

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NASFKAB 8/12/2014 9:41PM

  great have to make some ASAP

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MEADSBAY 8/12/2014 7:45PM

    omg- this blog makes me hungry!
emoticon

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WORKNPROGRESS49 8/12/2014 7:26PM

    emoticon emoticon emoticon

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The 14 Best Summer Foods for Weight Loss - #7 Raspberries

Wednesday, July 30, 2014

www.redbookmag.com/health-wellness/s
ummer-weight-loss-foods#slide-1
points out that summer is the season to skimp on clothing, not flavour, and that the following fourteen light and refreshing summer foods will not only tingle our tastebuds, but will help us shed pounds too.

#7 Raspberries

Berries are ripe for the picking all summer long. We love them sprinkled over cereal, blended in smoothies, or even tossed into a salad. According to Glassman; however, we should be reaching for raspberries first. All berries have fiber and antioxidants, but these tart red ones are on top of the chart. Their high water content also makes them supremely refreshing on a hot summer day. For a new take, try mashing fresh raspberries with white wine vinegar for a meat marinade or salad dressing.

www.nutrition-and-you.com/raspberry.
html
tells us that

- Wonderfully delicious, bright-red raspberries are among the most popular berries grown all over the world. They are rich source of health promoting plant-derived nutrients, minerals, and vitamins that are essential for optimum health.
- Botanically, the plant is a small shrub belonging to the family Rosaceae, of the genus: Rubus. It grows very well in temperate regions. The exotic berry is native to Europe but now widely cultivated in many temperate regions all over the world. Chief producers of raspberries are Poland, United States, Germany, and Chile.
- Botanical name: Rubus idaeus.
- Several subspecies of raspberries are grown; however, the most important modern commercial red-raspberry cultivars derive from hybrids between R. idaeus (European raspberry) and R. strigosus (American raspberry).
- Technically, the whole berry is an aggregate of small drupe-lets, which are arranged in circular fashion around a hollow central cavity. Each tiny drupelet features small juicy pulp with a single whitish-yellow seed.
- Raspberries have a taste that varies by cultivar, and ranges from sweet to acidic, a feature quite similar to strawberries.
- Raspberry has a conical shape, weighs about 3-4 g and contains 80-100 drupelets arranged in circular layers. While the most common type of raspberry (Rubus idaeus) is red-pink in color, hybrids actually come in a range of colors, including black, purple, orange, yellow and white.
- Delicious raspberries are low in calories and saturated fats but are rich source of dietary fiber and antioxidants. 100 g berries contain just 52 calories but provide 6.5 g of fiber (16% of daily recommended intake).
- Raspberries have significantly high levels of phenolic flavonoid phytochemicals such as anthocyanins, ellagic acid (tannin), quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid. Scientific studies show that these antioxidant compounds in these berries have potential health benefits against cancer, aging, inflammation, and neuro-degenerative diseases.
- Xylitol is a low-calorie sugar substitute extracted from raspberries. A teaspoonful of xylitol contains just 9.6 calories as compared to that of sugar, which has 15 calories. Xylitol absorbs more slowly in the intestines than sugar and does not contribute to high glycemic index, and thus, can be helpful in diabetics.
- Fresh raspberries are an excellent source of vitamin-C, which is also a powerful natural antioxidant. 100 g berries provide 26.2 mg or about 47% of DRI of vitamin C. Consumption of fruits rich in vitamin C helps the body develop resistance against infectious agents, counter inflammation, and scavenge harmful free radicals.
- Raspberry contains anti-oxidant vitamins like vitamin A, and vitamin E. In addition to the above-mentioned antioxidants, is also rich in several other health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin, and â-carotene in small amounts. Altogether, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
- Raspberry has an ORAC value (oxygen radical absorbance capacity) of about 4900 per 100 grams, crediting it among the top-ranked ORAC fruits.
- Raspberries contain a good amount of minerals like potassium, manganese, copper, iron and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells.
- They are rich in B-complex group of vitamins and vitamin K. The berries contain very good amounts of vitamin B-6, niacin, riboflavin, and folic acid. These vitamins are function as co-factors and help body in the metabolism of carbohydrates, protein and fats.
- Raspberries generally available year-round in the stores, however, they are fresh and plentiful from June until October. In general, the berries are ready to be harvested when they come off the receptacle easily and have turned to deep color (red, black, purple, or golden yellow, depending on the species and cultivar). At the stage when they are supposed to be the most ripen and sweetest.
- In the store, select berries that feature shiny, deep red with attached green caps at the top end, firm, plump, free of sand and mold. Avoid those that appear dull, sunken or flattened and with mold, bruise or discolored patches.
- Raspberries are easily perishable fruits; they should only be purchased a few days prior to use. Just before storing in the refrigerator, sort-out damaged or bruised berries so that they should not spoil others. Place them in a wide bowl or spread them out on a plate covered with a paper towel, then cover with plastic wrap.
- Raspberries will keep fresh in the refrigerator for one or two days. Use them as early as possible, unless otherwise they are frozen and stored in the freezer compartment.
- To wash Raspberries, dip them in cold water in a large bowl for few seconds and swish gently few times to remove any sand and insecticide residues. Gently pat them dry using paper towel or cloth. This method will help bring them to normal room temperature, and so also increases their flavor and enriches the taste. Then remove the stems and caps, if any, by simply pinching off with fingers or using a paring knife.

Some serving tips:
- Fresh raspberry sections are a great addition to fruit or green salad.
- They can be a great snack to enjoy in between meals
- Raspberry has also been used in fruit enriched pastries as in popular danish pastry.
- Raspberries are a popular addition to dairy products, as in strawberry flavored ice creams, milkshakes, smoothies, and yogurt.

IMPORTANT TO NOTE: Raspberries may cause serious allergic reactions in some sensitized individuals. Some of the most common symptoms include swelling and redness of mouth, lips and tongue, eczema, hives, skin rash, headache, runny nose, itchy eyes, wheezing, gastrointestinal disturbances, depression, hyperactivity and insomnia.

www.food.com/recipe/blueberry-and-ra
spberry-freeze-100040
shares this 5 star rated



Blueberry and Raspeberry Freeze

Serves 2

"This is a low fat and no sugar recipe. The fat that is in here comes from the flax seed which is great for you and gives this sherbet a slight nutty taste. Make it for breakfast or have it as dessert. It's a wonderful replacement for ice cream. This is made with frozen berries. Sugar or Splenda may be added to taste if berries are not sweet enough. I myself like the tartness."

Ingredients:
1/2 cup frozen blueberries
1/2 cup frozen raspberries
1/2 cup nonfat yogurt or 1/2 cup low-fat vanilla yogurt
3/4 cup ice water (or less depending on desired thickness)
1 tablespoon ground flax seed

Directions:
1. Place all into a blender and blend till frosty smooth.
2. Enjoy.

Nutritional info per serving:
Calories - 163.9
Total Fat - 1.7 g
Saturated Fat - 0.2 g
Cholesterol - 1.2 mg
Sodium - 51.1 mg
Total Carbohydrate - 34.6 g
Dietary Fibre - 4.9 g
Sugars - 29.7 g
Protein - 4.8 g


A very low glycemic index food.

  
  Member Comments About This Blog Post:

PLATINUM755 8/11/2014 10:02PM

    I'm learning to eat raspberries... and I think the recipe you shared will go a long way to helping to make sure they have a place on my menu! emoticon

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HIKETOHEIGHTS 8/1/2014 4:11PM

    thanks again for your helpful input. I love these informational blogs, Victoria
Dr. Oz Show Fans Team Co-Leader

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GLAMNGLOWDIVA 7/31/2014 10:47PM

    I love raspberries!

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DS9KIE 7/31/2014 10:37PM

    emoticon

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KIPSTER52 7/31/2014 3:37PM

    emoticon

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1MORNINGWALKER 7/31/2014 12:49PM

    Great info, thank you. I have some raspberries growing right now, can't wait till they are ripe. emoticon

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LADYRH 7/31/2014 8:22AM

    emoticon

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GABY1948 7/31/2014 4:53AM

    Raspberries are my FAVORITE! emoticon

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DEE107 7/31/2014 12:36AM

    thank you

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NASFKAB 7/30/2014 9:09PM

  thanks

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WORKNPROGRESS49 7/30/2014 8:20PM

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