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Fibre / Calcium / Sodium

Monday, May 21, 2012

Just posting some info that I researched as part of this weeks BLC19 Truth or Dare Weekend Challenge:

SOME FIBRE FACTS:

• Foods vary in the amount of fibre they supply & the quality
• One measure of QUALITY is the amount of water the fibre absorbs, indicating to what extent it can make foecal matter lighter, bulkier & easier to move through the digestive tract.
• Wheat fibre swells to 10 times its original volume, glucomannan fibre (from the Japanese konjac plant swells to 100 times its volume in water.
• By bulking up foods and releasing sugars slowly, highly absorbent types of fibre can help control appetite and play a part in WEIGHT LOSS and maintenance.
• An IDEAL intake of fibre is NOT LESS than 35 grams a DAY
• To meet you fibre needs EAT MORE: Fresh fruit & Vegetables, Whole grains, Beans, Nuts, Seeds


CALCIUM INFO:
• Nearly 3lbs of your body is Calcium, 99% of this is in your bones and teeth!
• Particularly important in childhood when bones are growing and also in the elderly because the ability to absorb calcium is impaired with age.
• The average Western diet provides marginally less than the RDA for calcium.
• The ability to use calcium depends not only on INTAKE but also on its ABSORPTION.
• HOW MUCH IS ABSORBED: Skimmed Milk 46%; Kale 40%; Watercress 27%; Whole Milk 26% Spinach 5%



SODIUM INFO:

• Use fresh or dried herbs and spices to flavour vegetables
• AVOID adding salt to your food when eating
• Use soy sauce sparingly: one teaspoon contains about 0.36gof sodium (equivalent to 0.9g salt)
• Buy fresh or frozen vegetables, or those canned without salt
• Rinse canned foods, such as beans, to remove excess salt
• Choose breakfast cereals that are lower in sodium
• Buy low or reduced sodium versions, or those with no salt added

  
  Member Comments About This Blog Post:

-THINQ- 5/21/2012 11:16PM

    emoticonEXCELLENT emoticoninfo, You have done us all a service by sharing this; we'll ALL be SVELTE emoticon(of our own shapes!) soon!

Lizzy emoticon

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Juicy Peach Melba

Sunday, May 20, 2012

This is a simple classic but also a tasty & healthy dessert recipe. I prefer to eat it on a warm summer's day (so just waiting for that English summer now... hopefully it will be along some day soon ;o)

Ingredients:

4 ripe peaches
170g/6oz raspberries
1 level tsp icing sugar
a squeeze of lime juice
8 level Tbsps reduced fat vanilla ice cream

(Serves 4)


Method:

1. Skin the peaches, then cut them in half and remove the stones. Set aside while you prepare the raspberry sauce.
2. Put the raspberries in a fine sieve and press down on them with a spoon to push the thick red puree through the sieve, removing the seeds.
3. Sweeten the raspberry puree with the icing sugar and then add a little lime juice. Stir well.
4. Place a peach half on each side of 2 level tbsps of vanilla ice cream.. Repeat with the remaining peaches and ice cream.
5.Drizzle the raspberry puree around and over the peaches and serve immediately before the ice cream melts.

ENJOY :o) emoticon

  
  Member Comments About This Blog Post:

SHAKENMA 5/30/2012 9:05PM

    Sounds good. Wonder if I could use yogurt? Does that sound nasty...instead of ice cream?

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CAROLJEAN64 5/20/2012 3:10PM

    I have enjoyed peach melba before, but never with lime juice ... which sounds awesome and never such a healthy take on it. Plan to try it soon. Thanks for sharing.

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Cauliflower Cheese Bake (Low Calorie)

Sunday, May 20, 2012

Ingredients:

1 small cauliflower
1 egg, beaten
200g fat-free natural yogurt
1 Tbsp dried onions
2 Tbsp freshly chopped parsley
30g reduced fat cheddar cheese, grated
pinch of mustard powder
60ml/4 tbsp skimmed milk
black pepper & salt to taste

Method:

* Preheat the oven to 180°C/350°F/Gas Mark 4.
* Parboil the cauliflower in a pan of boiling water for approximately 5 minutes.
* Drain and transfer to a casserole dish.
* Mix together the remaining ingredients and pour over the cauliflower.
* Bake in the oven for 30 minutes until crisp and golden.

  
  Member Comments About This Blog Post:

GOOZLEBEAR 5/29/2012 10:18PM

    That sounds really good. I love cauliflower. Thanks!!!! emoticon

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Healthy Fruit Dessert - Mini Summer Fruit Pavlovas

Saturday, May 19, 2012

This is one of my favourite 'sweet fix' recipes, which does not do too much damage calorie wise and stops me feeling left out or eating a higher calorie dessert!

Mini Summer Fruit Pavlovas

Home made / shop bought mini meringues
Variety Of Summer Fruits ( I like cherries/ strawberries/ redcurrants)
Tablespoon Sugar / Sweetener
2-3 Tablespoons Water
Fat free Vanilla Yoghurt
Mint Leaves (Decoration)

When I have made this recipe for a dinner party i make my own mini meringues using the meringue recipe & instructions from delia online (these seem to be the most successful as I have had some disasters with meringue making over the years!) I have also experimented with replacing some / all of the sugar with sweetener but the results have been hit and miss.
If I want this dessert in a hurry I use shop bought mini meringue nests. Chop the fruits into fairly even sized pieces and place in a saucepan with the sugar/sweetener and water. Place on a gentle heat so that the fruit softens and stir regularly to ensure no sticking and to allow the fruits to give up some juice. Leave to cool.
Pile the fruit on top of each meringue nest & reserve the syrup in the pan. Spoon the vanilla yogurt over the top (or serve in a separate pot if preferred) Use a teaspoon to drizzle the cooled syrup over the yogurt. Add a single mint leaf to each for decoration
Enjoy without guilt! :o)

  
  Member Comments About This Blog Post:

HOPE1323 5/28/2012 10:58AM

  Sounds good

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ARTJAC 5/19/2012 11:19PM

    emoticon

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JLPEASE 5/19/2012 9:34PM

    That sounds delicious!
emoticon

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P's Favourite Vegetable Moussaka

Friday, May 18, 2012

As part of my weekend challenge for the Biggest Loser Challenge 19 team I am blogging my favourite veggie recipe. As I'm vegetarian and love cooking it was quite hard to choose just one favourite, but this is a recipe that I really enjoy at the moment!

Vegetable Moussaka

(Serves 4)

Preparation / Cooking Time: 1 hour 30 mins Approx.



Ingredients

Fry Light Olive Oil Spray (Pam Spray)
1 Red onion, peeled and finely sliced
1or 2 Cloves garlic(to taste), finely chopped
1 Leek, trimmed and cut into 1cm pieces
1 Red and 1 Yellow bell pepper, deseeded and thinly sliced
400g/ 14oz Can chopped tomatoes
300g/ 10oz Can cannellini beans, drained
2 Tbsp Chopped fresh thyme
2 Aubergines (Egg Plants), sliced into 1cm wide circles
1 Large egg
200g/ 7oz of 100% Fat free Greek yoghurt (or low fat greek yoghurt if preferred)
42g/1.5oz Reduced fat mature cheddar cheese
Seasonings to taste.



1. ‘Fry’ the onions in fry light until soft. Stir in the garlic and leek and cook for another 2 minutes. Add the peppers. Next add the canned tomatoes and simmer, covered, for 15 minutes. Add the drained beans and thyme, and season to taste ( I like a pinch of sea salt, freshly ground black pepper and smoked paprika).

2. Preheat the grill and the oven (gas 4, 180c). Spray the aubergines with fry light and grill until tinged until golden brown on both sides.

3. Spread half the aubergines in the base of a 2 litre ovenproof dish. Cover with half the vegetable mixture. Add another layer of aubergines followed by the remainder of the vegetable mixture.

4. Whisk together the egg, yogurt and half the cheese. Season and pour over the layered on dish. Sprinkle over the rest of the cheese and cook in the oven for about 45 minutes until the top is crispy and browned.

5. Serve as a meal or with a large mixed leaf salad and toasted wholemeal pitta bread... ENJOY - YUM! :o)

  


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