Groceries Okt 2009

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Goya® Adobo All Purpose Seasoning is a staple in Latino cooking. So why not make the most of the growing Latino fl avor trend by stocking our entire line of Adobo products? Give your customers a choice in authentic taste and quality with just the right kick that will boost their dishes and of course, your sales.

Contact your Goya sales representative or call us at (201) 348-4900 and get ready to say...

SALT AND PEPPER,

take a break.

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10numberFlavours of India

Flavours of Mexico

Recipes

Cookingtips

Color your diet, fresh fruit 10 ways

endless summer

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and further in...

Tasty meals, recipes

Every dayChoose the best oilEat this now: Fresh plumsColor your diet: Fresh fruits 10 ways

Exotic kitchenFlavours of IndiaFlavours of Mexico

Cooking together6 reasons to eat more beansBBQ

Party timeWinning combiantions: Food & Wine pairingsHappy hourEnergy drinks7 Easy appetizers

HealthAppetizers under 100 caloriesCooking tipsBroccoli may undo diabetes damageIncredible shrinking snacks9 foods that reduce stress

Dinner timeTasty meals, recipesFresh ways to dress up a table

BeautyFoods to give you gorgeous hairShampoosFace washDIY at home spa tricksGetting the most out of your mascaraBeauty info...

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Some people store them on the counterFirst, the extra-safe rules from the people who co-ver all the bases: Raw eggs should be refrigerated

at 40 degrees Fahrenheit or lower when you’re not using them. “[Eggs] should not be left at room temperature for more than two hours, including the time used to prepare and serve them. Allow no more than 30 minutes to one hour when it’s 85 de-grees Fahrenheit or hotter [out].”“The main safety concern with shell eggs is Salmonella en-teritidis [SE] bacteria inside the egg”. “Occasionally, hens be-come infected with SE and deposit the bacteria in the egg as it is being formed in the reproductive tract. Eggs look, taste, and smell completely normal.” One egg in 20,000 may contain sal-monella, which is a contamination rate of 0.005 percent. Stor-ing eggs below 40 degrees Fahrenheit “keeps bacteria from growing to large enough numbers to cause illness.”

Do Eggs Need to Be Refrigerated?

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A study by the University of Iowa suggests that per-haps you shouldn’t feel guilty about shaking a little salt onto your fries or flank steak.The researchers say salt acts as a natural anti-depressant, which may ex-plain why we crave it in spite of the health risks with consuming too much of it. While too much can lead to high blood pressure and heart disease, a lack of it could cause “psychological depressions,” the study said.The University of Iowa researchers discovered that rats began to behave erratically and shun foods and activities they normally enjoyed when they were de-prived of salt.Psychologist Kim Johnson, who led the team, told the journal Physiology and Behaviour: “Things that normally would be pleasurable for rats didn’t elicit the same degree of relish. This leads us to believe that a salt deficit and the craving associated with it can induce one of the key symptoms associated with depression.”Johnson went on to say, “This suggests that salt need and cravings may be linked to the same brain path-ways as those related to drug addiction and abuse.”Have you had your “fix” of salt today?

A Sprinkle of Salt May Brighten Your MoodBut Too Much Can Lead to High Blood Pressure

No. There’s no concern that water will dilute the diges-tive juices or interfere with digestion. In fact, drinking water during or after a meal can actually improve diges-tion. Water and other liquids help break down the food in your stomach and keep your digestive system on track. Looking for other ways to promote good digestion? Fo-cus on a healthy lifestyle. Eat plenty of fruits, vegetables and whole grains. Maintain a healthy weight. Include physical activity in your daily routine.

Does drinking water during or after a meal disturb digestion?

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Walk down the crowded cooking oil aisle in the supermarket and it’s downright overwhelming. To choose the best of the bunch, consider nutrition, flavor, and heat tolerance (some oils smoke and burn if heated too high). Most oils have a shelf life of one year, unopened. Once opened, most stay fresh for about six months. Keep your cooking oils tightly covered and away from light and heat. When it comes to total fat and calories, all cooking oils pro-

vide about the same 14 grams of total fat and 120 calories per tablespoon. The difference lies in the proportions of saturated, monounsaturated, and polyunsaturated fatty acids that the oil brings to the table. Remember that saturated fats tend to raise LDL (bad) cholesterol levels, so it’s best to limit intake. Monounsatu-rated fats decrease risk of heart disease and may also help keep blood sugar in check. Omega-3 fats are thought to protect the heart and enhance cognitive and behavioral development in children.

Choose the Best Cooking Oil

Nutritionally, canola oil is a great choice. It’s the lowest in saturated fat and is high in heart-healthy monoun-saturated and omega-3 polyunsaturated fats. It has a smoke point similar to pea-nut oil and can therefore tolerate high heat. Canola oil is mild in flavor so it’s ideal for making salad dressings. It’s also great for wok cooking and baking. You can substitute ¾ cup of canola oil for 1 cup of a solid fat such as butter or shortening in most baked goods.

Extra virgin olive oil has a distinctive flavor and it’s also high in heart-healthy mono-unsaturated fat. We love to dip our bread in it and to driz-zle it over steamed vegetables to add flavor.

A flavorful culinary oil, peanut oil is high in heart-healthy monounsaturated fats. It does well under high heat so you’ll see it in places like Chinese restau-rants where there’s a lot of wok cooking going on. It has a nice nutty flavor too.

This is great for Asian cooking and marinades. It has a very strong fla-vor so a little bit goes a long way.

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....................................................................................................................................................................................Olive Oil: Canola Oil: Sesame Oil: Peanut Oil:

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“The darker, the better” has been the mantra with antioxidant-rich fruits. But new research out of Texas A&M University suggests that yellow-fleshed plums may be just as packed with free-radical-fighting powers as red-fleshed varieties. In fact, all plums (which are in season now) are as antioxidant-dense as blueberries, which means they’re impressive allies in heart-disease and cancer prevention. What’s more, in vitro tests suggest that they may also reduce the prospect of clogged ar-teries and inhibit the proliferation of certain breast-cancer cells. For an extra antioxidant boost, slice and sprinkle with cinnamon.

This salad really surprised me. Not only is it pretty -- isn’t it pretty?! -- but instead of being a ‘savory’ salad, as expected, it’s a ‘sweet’ salad, despite having no added sug-ar. The fruit alone adds so much sweetness to the crunch of the vegetables -- it made for a wonderful light dessert two nights in a row, and I can’t wait to make it again.

The salad’s texture was best shortly after it was mixed but the flavors melded beau-tifully after resting a few hours that I’m happy to say that it can be made in advance a few hours or even overnight. You could use any vegetables, I suppose, but the can-taloupe and apple, the cucumber and pep-pers, all mixed with the citrus, well, they were just perfect, just perfect.

MIXED FRUIT & VEGETABLE SALADHands-on time: 25 minutes Time to table: 25 minutesMakes about 4 cups

Ingredients1 apple, skin on1 cup cantaloupe2 tomatoes 1/2 an English cucumber, skin on 2 bell peppers (I used 1 green and 1 yellow, red would have added color contrast)1 orange Zest and juice of a limeFresh basil, cut into ribbonsCinnamon to taste Salt & pepper to taste

DirectionsCut the apple, cantaloupe, cucumber and peppers into a small neat dice.

Zest the orange, then slice off the skin, cut the flesh into a small neat dice. Stir the or-ange zest, orange flesh and remaining in-gredients into the fruit and vegetable mix-ture. Transfer to a serving bowl, garnish with a sprinkle of additional cinnamon and a piece of fresh basil.

Mixed Fruit & Vegetable SaladToday’s vegetable recipe: An unusual and refreshing salad, a bright mix of chopped fruits and vegetables tossed with no more than salt and pepper and a little cinnamon. Low carb. Weight Watchers 1 point. Vegan. No added fat. So why is it that ‘vegetables’ are usually served as a side dish and ‘fruit’ as dessert?

NUTRITION ESTIMATEPer Cup: 79Cal; 0g Tot Fat; 0g Sat Fat; 0mg Cholesterol; 10mg Sodium; 20g Carb; 4g Fiber; 15g Sugar; 2g Protein; Weight Watchers 1 point

Eat This Now: Fresh Plums

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Color your diet

With little effort, you can transform fresh fruit into interesting and delicious creations. Here are 10 ways to reinvent these sweet options. Nature offers many sweet choices for eating well: juicy red cherries, plump purple plums and lus-cious tangerines — just to name a few. In fact, all fruits fit into a colorful and healthy diet. You can enjoy fresh fruits as they come: whole or perhaps sliced. But with minimal work, you can transform fresh fruit into lively snacks, side dishes, desserts and meals. Here are 10 ways to reinvent and re-discover these sweet options.

Fresh fruit 10 ways

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Grilled fruit slices. Cut apples, pears or peaches into chunks, brush lightly with canola oil and sprinkle with cinnamon. Place on skewers or wrap in foil. Grill on low heat for 3 to 5 minutes.Peach honey spread. In a bowl, add 1 sliced peach, 2 tablespoons honey and 1/2 teaspoon cinnamon. Mash with a fork until the mixture is the consis-tency of chunky applesauce. Serve as a topping for pancakes or French toast, or serve it over roast chicken or pork.Lemon-lime fruit dip. Mix to-gether 1/2 cup low-fat, sugar-free lem-on yogurt, 1 teaspoon fresh lime juice and 1 teaspoon lime zest. Serve with pineapple chunks, strawberries, diced kiwi, sliced bananas and grapes.Frozen fruity pops. In a blender, add sliced strawberries and bananas, 1/4 cup orange juice, and 3/4 cup low-fat strawberry yogurt. Blend until smooth. Pour into 2- to 3-ounce molds or paper cups with sticks placed in the centers. Freeze for 3 hours or until completely frozen.

Romaine and fresh straw-berry salad. Combine 2 cups romaine lettuce and 1/2 cup sliced strawberries in a bowl. Drizzle with 1 1/2 tablespoons raspberry vinaigrette dressing and toss well. Sprinkle with 1 tablespoon cashews.

Blueberry-banana smooth-ie. In a blender, add 2 fresh or frozen bananas, 1/2 cup fresh or frozen blue-berries, and 1 cup low-fat vanilla yo-gurt. Blend until smooth.Plum salsa. Mix together 1 cup chopped plum, 1 teaspoon dried cilan-tro, 2 tablespoons chopped onion, 2 teaspoons cider vinegar, 1/4 teaspoon hot sauce and 1/8 teaspoon salt. Serve with roasted or grilled chicken breasts.Broiled fruit kebabs. Thread cubed fruit, such as cantaloupe, pine-apple, mango or honeydew, onto skew-ers. Place skewers on a baking sheet and sprinkle with brown sugar. Broil until slightly bubbly, about 2 minutes on each side.Berries a la mode. Place 2 cup berries, such as raspberries, blueber-ries or strawberries, in a baking dish. Sprinkle with 1/8 teaspoon cinnamon and 1/3 cup low-fat granola. Bake at 350 F until fruit is bubbling, about 30 minutes. Top each serving with 1/2 cup fat-free vanilla ice cream.Mango salsa pizza. Mix to-gether 1 cup chopped red or green bell peppers, 1/2 cup chopped onion, 1/2 cup chopped mango, 1/2 cup chopped pineapple, 1 tablespoon lime juice, and 1/2 cup fresh cilantro. Spread over a 12-inch prepared pizza crust. Bake at 425 F until the toppings are hot and the crust is browned, about 5 to 10 min-utes.

“Truth is a fruit which should not be plucked until it

is ripe.”

For ginger syrup 3 cups water 2 cups sugar 2 cups thinly sliced fresh ginger (1/2 lb; from a 10-inch piece), left unpeeled

For fruit salad 4 cups (1-inch pieces) summer fruit (such as mixed berries, mel-ons, peaches, and/or nectarines) 3 tablespoons small mint leaves

Make syrup:Bring water, sugar, and ginger to a boil in a 2-quart saucepan, then stir until sugar is dissolved. Sim-mer 10 minutes, stirring occa-sionally, then remove from heat and let steep 15 minutes. Pour ginger syrup through a sieve into a bowl, discarding ginger. Chill, covered, at least 2 hours.

Make fruit salad:Toss fruit and mint with 1/4 cup syrup, or to taste.

Fruit Salad with Ginger Syrup

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colorful & spicyflavours of india

Aromatic ingredients and fresh spices, that is the Indian cuisine. Prepare an extensive, authentic three course dinner at home, cooking pleasure guaranteed!

gourmet home cooking

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Ingredients:Flour: 2 cups Salt: Half Tsp Water: Four Tbs Oil: Three Tbs

Ingredients for samosa stuffing:Potatoes: Five (boiled) Onion: One (finely chopped) Oil: One Tbs Peas: One cup (shelled) Ginger: One Tbs (grated) Coriander: Three Tbs (green, finely chopped) Green Chili: One (finely chopped) Coriander seeds: One Tsp (powder) Water: As required Lemon Juice: Two Tbs Cumin seeds: One Tsp Cayenne pepper: 1/4 tsp Garam masala: One Tsp Oil

Method of preparation for Sa-mosa pastry:First mix the flour and salt. Add four tbs of oil to it and mix it well. Add water and make stiff dough out of it. Add water slowly or you might ruin whole thing. Knead the dough till it becomes smooth. Keep the ball for minimum 30 minutes untouched in a plastic bag.

Method of preparation for Sa-mosa stuffing:First, peel the potatoes and cut it into small pieces. Keep it aside. Take a frying pan and add four tbs of oil to it. Heat it at medium flame. Add on-ion to it when oil is hot and fry it well till it turns brown. Add coriander, gin-ger, peas, green chili, and water to it. Cover it up and lower the heat. Keep it in this condition for few minutes till the peas are coked. Add more water if required. Now add garam masala, potatoes, salt, cumin, cayenne, cori-ander seeds and lemon juice to it. Stir it till it is cooked.Method of preparation for Samosa:You will have to knead the dough again for a minute. Now make small

balls out of it. Roll the ball into round shape. Cut it into two halves. Now make cone out of it overlapping the seams. Fill the cone with stuffing and close it after applying little water at the edges.Heat the oil in a frying pan. Oil should be deep enough to fry the samosa completely. Now fry the samosa in medium flame. Turn the samosa and fry it fully till golden brown. Enjoy it with sauce or chutney.

Ingredients:250 gms PaneerPinch tandoori color1/2 cup Curd (tied in cloth for 2 hours)1 tbsp ginger-garlic paste1 tsp red Chilli Powder1/2 tsp tandoori Masala1/2 tsp Chaat Masala1/2 tsp garam masala1/2 tsp Cumin Seeds, crushed1 tbsp each Capsicum, Onion, Toma-to, Carrots, sliced in long stripesCoriander leaves, finely chopped1 tbsp Butter

Method:1. Add red chili powder, garam masala powder, ginger garlic paste, tandoori color, tandoori masala, coriander leaves, salt to curd and mix well.2. Add chopped paneer pieces. Keep it aside for about an hour.3. Heat oil and some butter in a pan. Fry the paneer masala till paneer turns golden brown. The tikka is ready.4. Add remaining butter to pan, heat.5. Add sliced vegetables, chaat masa-la and salt to taste.6. Pour over the paneer tikka.Serve hot with sauce.

2 cloves garlic, minced1 onion, chopped

Samosas

Paneer Tikka

Chicken Currywith yogurt

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1 tbsp. olive oil2 boneless chicken breasts, skinned, halved and cubed1 1/2 tsp. ground coriander1 tsp. ground ginger3/4 tsp. ground cumin1/2 tsp. ground cardamom1/8 tsp. ground cayenne or more to taste1/2 c. golden raisins1/4 c. apricot preserves2 c. low-fat or nonfat yogurt2 tbsp. cornstarchSalt and pepper

PreparationIn a large skillet, saute garlic and onion in oil until golden. Add chicken and saute until browned. Add 1/4 cup water, coriander, gin-ger, cumin, cardamom, cayenne, raisins and apricot preserves. Simmer uncovered for 15 to 20 minutes, stirring occasionally un-til chicken is cooked. The liquid will be mostly ab-sorbed. Gradually stir yogurt into cornstarch until dissolved. Stir mixture into skillet. Simmer gen-tly, until sauce thickens and no taste of cornstarch remains. Sea-son with salt and pepper.

Ingredients3 to 3 1/2 pounds chicken, cut into 8 pieces and skin removed 3 tablespoons lemon juice 1 1/2 tablespoons water & salt1/4 teaspoon ground turmeric 1/2 cup plain yogurt 2 large garlic cloves, chopped 1 tablespoon fresh ginger 1 1/4 teaspoons ground coriander 3/4 teaspoon ground cumin 1/8 teaspoon cayenne 3 tablespoons cooking oil

Directions1. Light the grill. Using a sharp knife, cut shallow incisions in the chicken pieces at about 1/2-inch intervals. In a large, glass dish, combine the lemon juice, water,

salt, and turmeric. Add the chick-en pieces. Let the chicken pieces marinate for 5 minutes. 2. In a small bowl, combine the yogurt, garlic, ginger, coriander, cumin, and cayenne. Add to the chicken and lemon mixture. Let marinate for 10 minutes. 3. Grill the chicken over moder-ately high heat, basting with oil, for 10 minutes. Turn and cook, basting with the remaining oil, until just done.

This signature dish of Kerala fea-tures firm chunks of kingfish in a deliciously spicy and tangy sauce flavored with tamarind. As a sub-stitute for kingfish, look for other firm-fleshed fish, like the tilapia here.

Ingredients1/2 cup vegetable oil 1/2 cup fresh curry leaves 15 garlic cloves, smashed 4 medium shallots, thinly sliced 1/4 cup of ginger, peeled and ju-lienned 4 long hot green chiles, seeded and thinly sliced crosswise 1 tablespoon ground coriander 1/2 teaspoon turmeric & cayenne2 tablespoons tamarind puree 1 cup tomato puree or one 14-ounce can of whole tomatoes with juice, pureed in a food processor 6-ounce skinless tilapia fillets Salt and ground black pepper Cilantro leaves, for garnish

Directions1. In a very large, deep skillet, heat the oil. Add the curry leaves and cook over moderately low heat until fragrant, +/- 2 minutes. Add the garlic and cook until soft-ened, +/- 3 minutes. Add the shal-lots, ginger and chiles and cook for 5 minutes. Add the coriander, turmeric and cayenne and cook, stirring, until fragrant, about 2 minutes. Add the tamarind and tomato purees and simmer over

Chicken Tandori

Red Fish Curry

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minutes. Add the tamarind and tomato purees and simmer over low heat until thickened, about 10 minutes. 2. Season the tilapia fillets with salt and black pepper and nestle them in the sauce. Cover and simmer over moder-ately low heat, turning once, until the fish is just cooked through, about 4 minutes per side. Transfer the fish to plates and spoon the sauce on top. Garnish with the cilan-tro leaves and serve.

Punjab has an abundance of milk and therefore milk products are an important part of daily diet. No meal is complete without large glassfuls of butter milk or lassi (yoghurt drink). Lassi is primarily a sweet drink that is a regular feature in North Indian homes. The drink is taken cold and is a good way to beat the scorching heat and get refreshed. In addition it is considered to be a healthy drink as it is made of curd and is devoid of any artificial additives. The flavor of lassi can be further enhanced by blending fresh fruits like mango or strawberry and one can enjoy a glassful of your healthy beverage.

Lassi

Sweet Lassi1 cup of yogurt½ a cup of water½ a cup of ice cubes3 to 5 teaspoons of sugarA pinch of saltA dollop of plain yogurt for garnishingBlend all the ingredients at high speed till frothy.

Add a dollop of fresh yo-gurt on top.

Salty Lassi1 tsp cumin seeds1 cup plain yogurt1 cup chilled milk2 teaspoons lemon juice1/2 to 1 tsp salt1/2 cup of ice cubes

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The recommended calcium intake for children ages 4 to 8 years is 800 mg per day (about three 8-oz glasses of milk) and for ages 9 to 18 is 1300 mg per day. A survey, however, found that there is a serious deficiency in the amount of calcium most children are get-ting. Don’t want your kid to fall into that category? Try these 10 tips and they’ll learn to love milk in no time.

1. Make your milk chocolateWhile the sugar in chocolate or strawberry syrups and powders must be accounted for in a child’s daily diet, adding flavor to the mix doesn’t detract from milk’s vitamins and minerals. 2. Eat your dessertMany of their favorite snacks are made from milk — think pud-ding, fruit yogurts or ice cream — and can add to the daily intake. Check out the assortment of low-fat varieties of sweet treats now available. 3. Start with cerealCereal is not only a hearty way to start off the day, but a healthy one, too. Consider using milk in place of water when preparing hot cereals. 4. Combine it with cheeseAdding cheese to sandwiches and salads provides extra zing — and additional calcium — to meals. Try goat cheese, feta and blue cheese in addition to the more traditional ones. 5. Eat greenRemember nondairy sources of calcium: Stir-fry up some broccoli or make a spinach quiche in a pre-made crust for a calcium fix — in addition to many other vitamins those meals provide that are critical to your child’s diet. 6. Opt for orange juice For picky drinkers who push away glasses of milk, try orange

juice. Many brands are fortified with extra calcium, making it as full of the mineral as its counterpart. 7. Do the salmon swapA 3-oz can of salmon with bones packs in 200 mg of calcium, so swap a tuna sandwich for one made with canned salmon. Kids may not notice any difference beside the color. 8. Try tofuOne-half cup of raw, regular tofu prepared with calcium offers a whopping 434 mg of calcium — and takes on the flavor of what-ever you cook it with. Try it stir-fried in your favorite Chinese marinade. 9. Consider supplementsWhenever possible, calcium should come from food sources. However, if you think your children are not getting adequate cal-cium from their diets, talk to your pediatrician about a calcium supplement. To ensure the best absorption, no more than 500 mg of calcium should be taken at one time. 10. Be a role modelDrink milk and eat calcium-rich snacks and meals. Explain to your children that it’s no accident that these types of foods find their way into your diet; you’re planning for a future with strong bones and good health.

Help your kids learn to love milkalcium for KidsC16

colorful & tastyflavours of Mexico

Mexican food assimilates well into any kitchen because of its versatility. The beauty of cook-ing Mexican food comes from the ability to substitute ingre-dients when authentic products are not readily available. A sim-ple overview of the basic palate of this Hispanic cuisine allows the chef to develop flavors that mimic authentic Mexican food even if you are miles from chi-lis and Panela cheese.Mexican spices are many and vary dependent on the parts of Mexico where they originate. Some of the universal compo-nents are corn, beans, peppers, tomatoes, and cheese. Although meat appears to be a staple in most Mexican dishes, many meals in the country sides of Mexico are vegetarian. Authen-tic Mexican food is relatively healthy. If you have access to fresh vegetables, you can make some authentic Mexican dishes. Even a lack of Mexican cheese can be remedied with similar tasting cheeses or by whipping up a batch of farmer’s cheese.

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Spices are an important ingredient, that give dishes their authentic character. Cumin and Oregano are the big guys in Mexican cuisine. Cilantro is also a favorite, as well as Bay leaves and powdered chilis. These are the basics that can get any kitchen into Mexican mode.

Guacamole, a dip made from av-ocados, is originally from Mexi-co. The name is derived from two Aztec Nahuatl words - ahuacatl (avocado) and molli (sauce). The trick to perfect guacamole is us-ing good, ripe avocados. Check for ripeness by gently press-ing the outside of the avocado. If there is no give, the avocado is not ripe yet and will not taste good. If there is a little give, the avocado is ripe. If there is a lot of give, the avocado may be past ripe and not good. In this case, taste test first before using.

Ingredients2 ripe avocados1/2 red onion, minced 1-2 serrano chiles, stems and seeds removed, minced2 tablespoons cilantro leaves, finely chopped1 tablespoon of fresh lime juice1/2 teaspoon coarse saltA dash of grated black pepper1/2 ripe tomato, seeds and pulp removed, choppedGarnish with red radishes or ji-cama. Serve with tortilla chips.

Method1. Cut avocados in half. Remove seed. Scoop out avacado from the peel, put in a mixing bowl. 2. Using a fork, mash the avo-cado. Add the chopped onion, cilantro, lime or lemon, salt and pepper and mash some more. Chili peppers vary individually in their hotness. So, start with a half of one chili pepper and add to the guacamole to your desired degree of hotness. Be careful handling the peppers; wash your hands thoroughly after handling and do not touch your eyes or the area near your eyes with your hands for several hours.Keep the tomatoes separate until ready to serve.Remember that much of this is done to taste because of the vari-ability in the fresh ingredients. Start with this recipe and adjust

to your taste.3. Cover with plastic wrap di-rectly on the surface of the gua-camole to prevent oxidation from the air reaching it. Refrigerate until ready.4. Just before serving, add the chopped tomato to the guacamo-le and mix.

VariationsFor a very quick “guac” just take a 1/4 cup of salsa and mix it in with your mashed avocados.

You don’t need to have tomatoes in your guacamole.

To extend a limited supply of av-ocados, add either sour cream or cottage cheese to your guacamole dip. Purists may be horrified, but so what? It tastes great. In fact, guac with some cottage cheese added to it is my favorite.

Although the Spanish word salsa translates into English simply as “sauce” (sals is an obsolete form of the English sauce), we under-stand the term to mean a mildly to intensely spicy uncooked condi-ment most often, though increas-ingly less so, associated with Mexican and other Latin Ameri-can cuisines. Chips-and-salsa sit on the tables of most Mexican restaurants, and market shelves are lined with scores of varia-tions of the increasingly popular relish. Traditional salsas—and many innovative versions—be-gin with tomatoes, fresh ripe ones in season and canned toma-toes the rest of the year, or toma-tillos—but the concept has been stretched to incorporate every-thing from watermelon, cherries, mangos, and bananas to pumpkin seeds, green olives, black beans and minced clams. Made with good ingredients and the proper

Guacamole

Pico de Gallo(salsa)

Guacamole and Salsa

Chili con Carne

Tortilla Soup

Fajitas

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balance of heat, acid, and salt, nearly any mixture, however unusual, can be wonder-ful, though I prefer not to deviate too far from the original tradition. There’s a point at which a salsa should be called something else.Salsas are most often rough textured, with the ingredients cut into small to medium dice, but there are also several traditional salsas from Mexico that are smooth or nearly so. In Mexico and beyond, salsas are used as condiments with egg, fish, poultry, meat, cheese, and rice dishes and, of course, on tacos. You find similar condiments, dif-

ferently named of course, in Africa, India, the Middle East, and the Mediterranean, anywhere that peasant foods are flavorful and robust and where there are plenty of fresh vegetables available. Salsa Mexicana (Pico de Gallo)This is the simplest and one of the most common of the traditional Mexican salsas and its coarse texture really makes it more of a relish. But made with ripe tomatoes it is as good with tortilla chips as it is with tacos, grilled meats and onions, and rice, anywhere at all that you want a bright, tart,

savory accompaniment. If the only toma-toes you have at hand are plum tomatoes, you may need to add three or four table-spoons of water to achieve the right con-sistency.• 3 ripe, red tomatoes, stem end removed & discarded, chopped • 1 small white onion, chopped • 2—3 serrano chili peppers, stemmed and minced • 1/2 cup cilantro leaves, chopped • kosher salt In a medium bowl, toss together the toma-toes, onion, peppers, and cilantro. Add ko

Burritos

19

sher salt to taste and let the mixture rest at least 30 minutes before serving.

Ingredients • 6 (8 inch) flour tortillas • Spicy Black Bean Veggie Burgers • 1 (15 ounce) can pinto beans, rinsed and drained* • 1/2 cup sliced green onions • 1 1/3 cups salsa, divided • 1/2 teaspoon chipotle chili powder • 1 cup shredded Cheddar cheese • 3 cups sliced lettuce • 1/3 cup fat-free sour cream • Sliced green onions (optional) Directions1. Tightly wrap tortillas in foil. Bake at 350 degrees F about 7 minutes or until soft-ened. 2. Meanwhile, cut Spicy Black Bean Veg-gie Burgers into bite-size pieces. Set aside. 3. Use back of spoon to slightly mash beans. Stir in 1/2 cup onions, 1/3 cup of the salsa and chili powder. Spread bean mixture on each tortilla just below center. Sprinkle veggie burger pieces and cheese on top of bean mixture. Fold bottom edges of tortillas over filling. Fold in sides. Roll up. Secure with toothpicks, if necessary. 4. On baking sheet coated with nonstick cooking spray or lined with parchment pa-per, place tortilla packages, seam side up. Bake at 350 degrees F about 15 minutes or until heated through and beginning to brown. 5. Arrange lettuce on six serving plates. Top with tortilla packages, removing tooth-picks, if used. Spoon remaining 1 cup salsa and sour cream on top. Sprinkle with ad-ditional onion if desired.

Ingredients• 3 1/2 cups shredded cooked rotisserie chicken (from a 2 1/2-lb bird) • 3/4 teaspoon salt • 1/2 teaspoon black pepper • 1 large onion and thinly sliced crosswise • 2 tablespoons vegetable oil • 2 large garlic cloves, thinly sliced • 5 oz coarsely grated Monterey Jack cheese (with or without hot peppers; 2 cups) • 8 (7-inch) flour tortillas Special equipment: a well-seasoned ridged grill pan Accompaniments: sour cream; salsa; fresh cilantro sprigs Garnish: lime wedges PreparationSprinkle chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper. Cook onion with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper in oil in a 10- to 12-inch skillet over moderate heat, stirring occasionally, until golden, about 6 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute, then transfer to a large bowl. Add chicken to onion mixture along with cheese. Put 1 tortilla on a cutting board and spread 1/2 cup chicken mixture over half of torti-lla, then fold other half over to form a half-moon, pressing firmly on seam. Assemble 7 more quesadillas in same manner. Heat lightly oiled grill pan over high heat until it begins to smoke, then reduce heat to moderate and grill quesadillas, 2 at a time, turning over once, until cheese is melted and golden brown grill marks appear, about 4 minutes total per batch. Transfer with a spatula to cutting board and cut in half.

Ingredients• 6 6-inch-diameter corn tortillas • Nonstick vegetable oil spray • 1 teaspoon chili powder • 1 poblano chili* • 1 teaspoon cumin seeds • 2 tablespoons vegetable oil • 1/2 cup finely chopped onion • 2 garlic cloves, minced • 3 14 1/2-ounce cans vegetable broth • 1 14 1/2-ounce can diced tomatoes in juice • 1 tablespoon fresh lime juice

• 1 ripe avocado, pitted, peeled, cubed • 1/4 cup chopped fresh cilantro PreparationPreheat oven to 350°F. Cut 2 tortillas into matchstick-size strips. Arrange strips on baking sheet; spray with nonstick spray. Sprinkle with chili powder; toss. Bake until crisp, about 15 minutes. Set aside. Char po-blano chili over gas flame or in broiler until blackened on all sides. Enclose in plastic bag 10 minutes. Peel, seed and finely chop chili. Set aside. Stir cumin seeds in heavy small skillet over medium-low heat until fragrant, about 4 minutes. Transfer to spice grinder; process until finely ground. Set aside. Cut 4 tortillas into 1-inch pieces. Heat oil in large saucepan over medium heat. Add tortilla pieces; cook until crisp and golden, stirring occasionally, about 15 minutes. Add poblano chili, onion and garlic; sauté 2 minutes. Add broth, tomatoes with juices and cumin. Simmer gently over medium-low heat 20 minutes. Stir in lime juice. Sea-son with salt and pepper.

Ingredients•2 cans (15 ounces each) red kidney beans or small red beans, drained•1 can (8 ounces) corn•1 tablespoon vegetable oil•1 large onion, quartered, sliced•1 green bell pepper, chopped•1 pound ground round•1 can (14.5 ounces) tomatoes•1 can mild green chile peppers•2 teaspoons finely chopped jalapeno chile pepper, optional•1 can (8 ounces) tomato sauce•1 tablespoon chili powder•1 1/2 teaspoons salt•dash cayenne pepper, or to taste•dash ground cloves•1 small bay leafPreparationPrepare beans unless using cans. Rinse dry beans, cover with cold water, and let soak overnight. Drain, transfer to a large sauce-pan, and cover with fresh water. Cover and simmer for about 1 hour, or until tender. Drain. In a large skillet, brown the onion, pepper, and ground beef in oil. Add the tomatoes, tomato sauce, peppers, and sea-sonings. Cover and simmer for 1 1.2 hours, adding a little water if needed to keep from sticking. Check and stir frequently. Add the cooked or canned beans and heat through.

Burritos

Tortilla Soup

Chili con Carne

20 Chicken Quesadilla

FOOTNOTES* Lower sodium by substituting dried beans for the canned beans. In me-dium saucepan combine 3 cups water and 3/4 cup dry pinto beans. Bring to boiling. Reduce heat. Simmer, un-covered, for 2 minutes. Remove from heat. Let stand, covered, for 1 hour. Drain. Rinse. Return beans to sauce-pan. Add 3 cups fresh water. Bring to boiling. Reduce heat. Simmer, cov-ered, for 1 to 1 1/2 hours or until beans are tender. Drain.

Packed with nutrients, legumes are nature’s almost-perfect food. Here are 6 reasons to eat more of them

6 reasons to eat more beans and lentils

Control your weightA recent study in the Journal of the American Col-lege of Nutrition found that people who eat beans had a 22 percent lower risk of obesity and were more likely to have a smaller waist than people who didn’t eat beans. Beans are high in soluble fibre, which slows digestion and makes you feel full lon-ger. One cup (250 mL) of black beans, for example, provides 60 percent of the daily value (DV)* for fibre.

1

Pump more ironCombining iron-rich beans and lentils with good sources of vitamin C increases the body’s ability to absorb the iron. Lentils are a great source of iron; one cup provides 37 percent of the DV.

2Lower cancer riskIn a review of dietary data from 90,630 women age 26 to 46, scientists at the Harvard School of Public Health found that those who ate beans and lentils

3

at least twice a week had a 25 percent lower risk of breast cancer than women who ate them just once a month.Boost your enzymesCopper—a trace mineral key to the function of sev-eral enzymes —is crucial for making skin pigment and connective tissues. One cup of adzuki beans has 34 percent of copper’s DV.

4Prevent birth defectsFolate is, of course, a must for any woman consid-ering having children, as it helps prevent defects in developing neural tubes. One cup of lentils provides a whopping 90 percent of the DV of folate.

5Control high blood pressureA recent Australian study found that dietary protein and soluble fibre help prevent hypertension and im-prove control of it. The researchers suggested le-gumes as a way to increase both nutrients in your daily diet.

6

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Does your mouth water at the smell of rich smoky ribs cooking over an outdoor open flame? Does the taste of barbeque warm your heart and put a smile on your meat-loving face? Pick your protein of choice, whether it’s beef, pork or lamb, and let this guide help you grill the perfect set of ribs.

Barbecue is the world’s oldest cooking method, heck, it may be the world’s second oldest profession, and people have been gnawing on ribs since the beginning of time.

Barbecue was probably discovered by some pre-human tribe padding warily through the fragrant ashes of a forest fire following a particularly seductive scent. When they stumble upon the charred carcass of a wild boar they squat and poke their fingers into its side. They sniff their hands, then lick their greasy digits. The magical blend of warm protein, molten fat, and unc-tuous collagen in roasted meat is a narcotic elixir and it addicts them on first bite. They become focused, ob-sessed with tugging and scraping the bones clean, moaning and shaking their heads. The aromas make their nostrils smile and the flavors cause their mouths to weep.

Today we do it almost the same way all across the world. Our nos-es lead us into a place of burning wood where we eat without forks or linen. Just pig on a stick, grease and goop on our faces. The meat is ethereal, kissed by smoke, hugged by sauce, and licked by fire. “Don’t play with your food” doesn’t apply when you’re eating barbecue. If you don’t get it on your shirt you’re not doing it right. This is primal, elemental, sensual eating. Pure carnal joy. Just like our ancestors.

Since the beginning of time, cooking with fire has always meant a gathering the clan outdoors, and there is no more intimate gather-ing than hanging around the fire with the sweet smell of smoke and meat in the air, with a beer in hand, and loved ones at our table. If, as I suspect, a nation’s cuisine is at the core of it’s culture,

barbecue is as important to our heritage. To this day, nothing says “party” and “family” like barbecue. That’s the reason for this article. It is not so much about cooking as it is about feeding. There are a lot of step-by-step recipes, but the meat and potatoes of Jaime Boekhoudt is the concepts and tech-

niques that allow us to feed friends and family well.This article is for all the trash-talkers around the world who aspire to make the best barbecue on the block, and then brag about it. It’s not hard. Strap on a bib (or better still, an apron), and dig in!Ingredients• 2 teaspoons sweet paprika • 2 1/2 teaspoons mustard powder • 1 teaspoon celery salt • 1 teaspoon onion powder • 1 teaspoon salt • 3/4 teaspoon crushed red pepper • 1/2 teaspoon garlic powder • 1/4 teaspoon celery seeds • 2 slabs baby back ribs • Vegetable oil, for oiling grates

DirectionsPlace chicken breasts, pork tenderloin, and flank steak each in 3 separate large nonreactive shallow platters. Add 1 cup of the marinade to the chicken, 1 cup to

the pork, and 2 cups to the flank steak. Turn to coat and refrigerate all three platters for up to 2 hours, turning occasionally. Let return to room temperature for 30 to 45 minutes before grilling. While meat is marinating, assemble accompaniments as desired. Preheat a grill to medium high heat. Place the pork tenderloin on the grill and cook for 10 minutes, turning occasionally. Add the chicken breasts and flank steak to the grill and continue cooking, turning occasionally, until pork reaches an internal temperature of 145 degrees F (usually 20 to 25 minutes total), chicken reaches an internal temperature of 165 degrees F (usually 8 to 10 minutes to-tal), and beef reaches desired degree of doneness, 145-150 degrees F for medium rare (usually 8 to 10 minutes total.)

Remove meats from the grill and set aside to cool for 5 minutes be-fore slicing thinly across the grain. Transfer sliced meats to a large

BBQ 23

platter for serving and allow guests to assemble their own tacos according to their taste. Wrap the tortillas in foil and return briefly to the grill to heat through if desired. Serve with salsa and lime wedges.

South of the Border Meat Marinade for Grilling Combine all ingredients except the olive oil in a blender and process until smooth, 10 to 15 seconds. While the blender is still running, add the oil in a steady stream until completely incorporated. Yield: 2 cups marinade

ChickenGrilling chicken is challenging because it needs to be cooked long enough so that the inside is THOROUGHLY done (ever hear of salmonella?) without the outside being burned. Here’s the recipe:1. Make sure the chicken is dead. And plucked.2. Throw the chicken onto a medium-hot grill.3. Cook for between 30 and 45 minutes.4. Turn every 10 minutes.5. If you’re doing thin chicken cutlets, that time can be de-creased slightly.6. Brush the chicken with BBQ sauce (or a sauce of your choice) during the last 10 minutes.7. To check and see if your bird is done, cut into the thickest part of the meat. It should have turned a white color. If the juices run clear, you’re good to go.

SteakThe best steaks for grilling are no thicker than 1½ inches, and

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have narrow streaks of fat running through them.1. For optimum flavor, marinate your raw steaks in the refrigerator for approximately 2 hours before grilling (by

“marinate,” we mean stick them in a bowl of your favorite sauce or dressing, like teriyaki or red wine).2. Throw those babies on a hot (setting = high) grill. You should hear a sizzle.3. Cook for about 5 to 10 minutes for each side.

VegetablesNearly any vegetable can be prepared on the grill. The biggest problem is that they take kinda long to cook. Speed the process by parboiling your veggies indoors until they are nearly done. Then brush them with a good oil and sprinkle them with seasonings. Now, on to the grilling:1. Put them on a medium-hot grill.2. You can thread a variety of vegetables on skewers to make them easier to manage, or you can cut large veggies in half and grill them individually.3 The best veggies for grilling are tomatoes, eggplants, peppers, squash, and, of course, corn on the cob.4. Turn the vegetables frequent-ly, as they burn easily.5. Vegetables should be removed when they can be easily pierced with a fork.

MAINTAIN THE GRILLWhile most people are too lazy to clean their grills after ev-ery single meal, you should at least clean it once every couple weeks, especially if you’re us-ing it on a regular basis. Unless you want your grilled corn on the cob to taste like ribs, you should follow these tips: 1. To keep your grill from get-ting crusty, either spray it with non-stick cooking spray (like Pam) or brush it with vegetable oil before using it.2. Try lining the cooking grates with heavy-duty aluminium foil to make cleanup easier and ex-tend the life of your grill.3. Be sure to change your char-coal frequently (if you have a charcoal grill or hibachi, of course), and make sure the grill doesn’t get wet. When leftover, half-burned charcoal gets damp, it forms an acid. And acid is bad.4. If you have a gas grill, af-ter removing the food, close the cover and place the control knob on the “high” setting for a few minutes. This will allow

any sauce that stuck to the grill to “burn off,” making cleaning the grill easier.5. Soak the cooking grates in warm, soapy water after use. If the burned-on food is being stubborn, attack it with oven cleaner and a wire grill brush or a steel wool pad (like Brillo). But be sure to read the instructions on the oven cleaner, and don’t overdo it. Grill surfaces can be sensitive.Like most food preparation techniques, grilling is not rocket science. Grill the way you live - with reckless abandon. Getting to know your grill and how various foods taste when prepared on it will make your barbecue experience a pleasant one. And your friends will feel better at the next Fourth of July barbecue knowing an experienced chef is at the helm. Oh, and we’ll take a cheeseburger, medium-well.

Rib Grilling Tips 1. Marinate or season ribs overnight for the best flavor. 2. Grill the ribs slowly over low heat. 3. Keep the grill temperature range between 200°F and 225°F. 4. Keep your grill clean and oiled.

“Baste the ribs with barbecue sauce towards the end of the cooking process”.

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Chile in a glass

hen it comes to pairing wine with food, many a food critic will tell you that there are no hard and fast rules – just drink

and eat what you like! Although this rings true for many of us, there are some Mexican foods that just plain taste better with certain wines. Here are some foolproof combinations to try with your next batch of nachos, paella or gazpacho!

A tangy, spicy shrimp or seafood dish pre-pared with garlic, cilantro, or onions pairs well with Chardonnay, Pinot Grigio, Soave or a German Riesling. Also, Spanish and Italian wines are good choices for spicy dishes since the wines are crisp and refreshing, making it

easy to blend with the spiciness of the dish, bringing out the sweet taste of the seafood flavors.

Chili, a Tex-Mex favorite, often has tomatoes as the shining star to its base. Try pairing an Italian Sangiovese or a Zinfandel with the chili and you may be in for a pleasant sur-prise! Since the tomatoes add strong acidity to the dish, both the Zinfandel and the San-giovese match well against the acidity of the tomatoes without taking away the fire power of the chili and the rest of its pungent ingre-dients.

Rich, cheese-laden enchiladas, burritos and other combination dishes with a heavier

sauce base match up well against classic Ital-ian Chianti, a sweet Zinfandel or a classic German Riesling. The richness of the cheese sauces mesh well with the heavier, oak-based wines without overpowering the dish itself.

Paella, a classic Mexican dish prepared with seafood and rice, is rich in flavor and in tex-ture. A well-balanced wine to match this authentic favorite includes red wines from Portugal’s local grape, the Tinta Pinheira and Duoro red wines. Both styles give rich, berry flavors without taking away the unique taste of the rice and seafood combinations. Chipotles and mole sauce, common ingredi-ents in several Mexican dishes, are often ac-companied with pork, chicken or beef. These

W

Winning Combinations dishes can be tricky to compliment wine with since they are usually rich and earthy in taste at the same time. Good bets with these dishes include a fruity Zinfandel, Cabernet Sauvignon and a clas-sic Australian Shiraz. In all three selections, the fruitiness of the wine tends to lighten the heavier sauces of the dishes, complimenting the unique, spicy taste of what chipotle and mole sauces are known for. Gazpacho, a cold summertime soup, pre-pared with cucumbers, scallions and beans, gets most of its flavor from the tomatoes it’s prepared with. Soave, normally bland in comparison to Pinot Grigio and Chardonnay, stands up strong to the acidity of the tomatoes, making it a nice compliment to this dish. Some Food for Thought Whether you’re trying wine with Mexican food for the first time or need a refresher course, these helpful tips will make it easier to decide which wine to order at your next fiesta. The spicier the food, the sweeter the wine! The sweetness of the wine acts like a fire ex-tinguisher to the spiciness of the dish. The sweeter the wine, the better the dish will taste! Think balanceYou don’t want the spiciness of your food to

drown out the taste of your wine. At the same time, you don’t want the wine to overpower the taste of the food you are eating. Remember the one Golden Rule: light foods go with light wines, heavier foods go with heavier wines. Try more Rieslings, Soaves and Sauvignon Blanc with your next Mexi-can picks. These wines are light enough to taste the unique spices that make up the dish, yet they still offer acidity to compliment the food. Good red wine bets are Pinot Noir, Ital-ian Barbera and Dolcetto. Like their white wine counterparts, these reds pair well with several Mexican dishes, since they are light enough and still give the dish depth.

On a final note, the Best bang for your Buck Here are some popular, top-notch Mexican wines to try with your next burrito. Although they may be a little on the pricey end, the af-fordability of the Mexican food they accom-pany will help balance your wallet, leaving you with only two words: “Muy Bueno!” Ceja 1999 Chardonnay Makes a great pick with seafood stuffed bur-ritos and tacos Ceja 1999 Pinot Noir A nice match with most Mexican dishes Shafer 1999 Napa Valley Merlot A great choice with black bean tacos and grilled chicken quesadillas

Ingredients:2½ pounds ripe tomatoes, chopped¼ cup red wine vinegar1 tablespoon extra virgin olive oil½ clove garlicHot sauce (Tabasco)1 teaspoon salt1 tablespoon tomato paste1 cucumber, peeled and finely diced1 yellow bell pepper, finely diced½ red onion, finely diced¼ cup chopped parsley

Directions:Mix together the tomatoes, red wine vinegar, olive oil, garlic, a dash of hot sauce, salt, and tomato paste, and run through a juicer or combine in a blend-er. Pour into four soup bowls. Mix to-gether the cucumber, pepper, onion, and parsley. Sprinkle the vegetable mixture on top of the each bowl of soup. Put in the refrigerator to cool before serving.

Chilled Tomato Soup

30 31

Food & Wine Paring

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Ingredients1 (10-ounce) can frozen mar-garita mix3/4 cup tequila1/4 cup blue curaçao liqueur2 tablespoons lime juice

PreparationCombine all ingredients in a blender. Fill with ice to 5-cup level, and process until smooth. Serve immediately. ...

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Happy Hour

Yield: 5 cupsBlue Margarita

The coloring in these marga-ritas comes from blue curaçao orange liqueur so it tastes just like a traditional frozen mar-garita but with added color. With just four ingredients, this margarita can create an instant party.

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Looking for something different to serve? Try a new twist on this Cuban-inspired cocktail. Adding lemon-lime soft drink and mint (of course!) transforms this mojito recipe into a fizzy cocktail.

Prep: 10 min., Cook: 8 min., Stand: 2 hrs. The simple syrup needed for this beverage may be made up to 1 week ahead and stored in the refrigerator.Yield: Makes 5 cups

Ingredients1 cup water3/4 cup sugar1 cup fresh mint sprigs2 cups lemon-lime soft drink, chilled1 cup fresh lime juice1/2 cup tequilaGarnish: fresh mint sprigs, lime slices

Preparation1. Bring 1 cup water and sugar to a boil in a medium sauce-pan. Boil, stirring often, until sugar dissolves. Remove from heat; add mint sprigs, and let stand 2 hours or until mixture is completely cool.2. Pour mixture through a wire-mesh strainer into a pitcher, discarding mint. Stir in lemon-lime soft drink, lime juice, and tequila. Serve over ice. Garnish, if desired.

Tequila Mojitos

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Cut up the cucumber into 2- to 3-inch (6 to 7 cm) pieces. Use a teaspoon or a melon baller and hollow out the top portion of each cucumber piece. Put the cucumber pieces on a plate and fill with vodka or other alcohol. Use a few cucumber strips as stirrers. After drinking the vodka, you can eat your glass . . . not bad!

A cucumber can be used for more than just salads!

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If it’s really hot outside, reach for the light refreshing white sangría. This simple varia-tion substitutes Sauvignon Blanc or Chablis in place of red wine.

Ingredients1 bottle of your favourite white wine (you can also use red wine)1 lemon, cut into wedges1 orange, cut into wedges1 lime, cut into wedges

1 cup strawberries, sliced½ cup lemonade or limeade½ cup sugar2 shots of apricot, peach or berry flavoured brandy2 cups ginger aleOptional: 1 can of diced pineapple pieces with juice

DirectionsPour wine in the pitcher and squeeze the juice wedges of lemon, orange and lime into the wine. Toss in the fruit wedges (leaving out seeds) and add sliced peaches, straw-berries, limeade or lemonade, sugar and brandy. Chill overnight. Add ginger ale and ice just before serving. If you’d like to serve right away, use chilled white wine and serve over plenty of ice.

In an

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Tropical Sangria

Tequila Watermelon

Ingredients1/4 cup water1/4 cup granulated sugar8 cups diced seedless watermelon 1/4 cup fresh lime juice1 3/4 cups fresh blueberries3/4 cup lightly packed fresh mint leaves, plus 8 sprigs for garnish1 1/4 cups silver tequila

Directions1. In a small saucepan, bring the wa-ter to a simmer with the sugar and stir over moderate heat until the sugar is dissolved; let the sugar syrup cool.2. In a blender, puree the watermelon until smooth. Set a fine-mesh strainer over a bowl and strain the watermelon juice. Discard the pulp.3. In a large pitcher, combine the sugar syrup with the lime juice, blueber-ries and mint leaves. Using a wooden spoon, lightly muddle the blueberries and the mint. Add the watermelon juice and tequila. Refrigerate until chilled, about 2 hours.Tequila Watermelon

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260 calories, 66 g sugars, 152 mg caffeine

The Claim: “Elevate your game with high performance energy for your mind and body. Bold citrus taste enhanced with a unique blend of energizing elements in-cluding D-ribose, L-carnitine and taurine. So good.”

The Truth: D-ribose and L-carnitine sound exotic, but they’re simply natural compounds that your body needs for proper metabolism. While research shows that car-nitine supplementation may aid in recovery from exercise, there’s no strong evidence to suggest either compound helps improve performance or enhances energy levels. The massive sugar load, however, will cer-tainly spike your energy—for a price. You see, this drink quickly sends blood glucose soaring, which sets you up for a major sugar crash to follow: British scien-tists discovered that sleep-deprived people who consumed a sugary drink actually had slower reaction times and more sleepiness 90 minutes later.

Is it safe? Not if you’re diabetic or pre-di-abetic. Sobe Energy Adrenaline Rush con-tains as much sugar as 5 and a half scoops of Edy’s Slow Churned Rocky Road Ice Cream. Additionally, taurine is probably fine in small doses, but chug too many en-ergy drinks and the picture becomes less clear. According to a recent case report from St. Joseph’s Hospital in Phoenix, Ari-zona, three people had seizures after drink-ing approximately two 24-ounce energy drinks in a short period of time. Whether the seizures were due to caffeine, taurine, or pre-existing health conditions is unclear. So, limit yourself to one—at the most.

The Bottom Line: The real truth is that most people are already consuming too much energy, which is why there’s an obe-sity problem. (Think about it.) So adding to your energy excess by guz-zling a calorie- and sugar-laden drink doesn’t make a lot of sense. In fact, ask yourself this: Is it a lack of incoming sugar that’s causing you to be tired—or is it that you’re consuming too much of it in the first place? Chances are, it’s the latter.

Our advice: If you feel you need a boost, reach for unsweetened beverage that con-tains only caffeine—like a black coffee from Dunkin’ Donuts. It has zero grams of sugar, 146 mg of caf-feine, and just 20 calories.

The Claim: “With Taurine. Vitalizes body and mind.”

The Truth: Caffeine certainly offers brain-boosting benefits, and the added slew of

B-vitamins are conceivably helpful for a more efficient metabolism. Unfortunately, the sugar and taurine work to counteract those forces. A New Zealand study found that even the 27 grams of sugar in Red Bull is enough to completely inhibit your body’s ability to burn fat. And taurine, an amino acid that works as a neurotransmit-ter, might act more like a sedative than a stimulant, according to researchers at Weill Cornell Medical College.

Is it safe? Certain European countries have banned the product out of fear that its stim-ulant properties increase the risk of heart attack. However, a 2008 research study presented to the Federation of American Societies for Experimental Biology ob-served no negative side effects in people after the subjects quaffed one can. The best thing about Red Bull is the pre-packaged portion control. It’s half the size of many other sweetened energy drinks, meaning half the calories and half the sugar of its supersized counterparts

Do energy drinks really rev up your body and sharpen your mind?And what, exactly, are they even made of? To help you separate the science from the sales pitch, we analyzed the claims and ingredients of five of the most popular potions on the market

Sobe Energy Adrenaline Rush

Red Bull

110 calories, 27 g sugars, 76 mg caffeine

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When choosing fats, olive oil is a healthy choice. Olive oil contains monounsaturated fat, a healthier type of fat that can lower your risk of heart disease by reducing the

total and low-density lipoprotein (LDL, or “bad”) cholesterol levels in your blood. In contrast, saturated and trans fats — such as butter, animal fats, tropical oils and partially hydrogenated oils — increase your risk of heart disease by increasing your total and LDL cholesterol levels. According to the Food and Drug Administration (FDA), consuming about 2 tablespoons (23 grams) of olive oil a day may reduce your risk of heart disease. You can get the most benefit by substituting olive oil for saturated fats rather than just adding more olive oil to your diet. All types of olive oil contain monounsaturated fat, but “extra-vir-gin” or “virgin” olive oils are the least processed forms, so they’re the most heart healthy. Those types contain the highest levels of polyphenols, a powerful antioxidant that also can promote heart health.

What are the health benefits of olive oil? Is extra-virgin oil better than regular olive oil?

A:

Researches at the Columbia University Medical Center con-firm that omega – 3 fatty acids – found in cold water fish such as salmon, sardines and tuna – prevent fat from build-ing up in the arteries, including the largest one, the aorta, which supplies oxygenated blood to your body. Omega 3s put the kibosh on a molecule called lipoprotein lipase, which traps the “bad” LDL cholesterol in the arterial wall. To protect your ticker, the study’s researches suggest eating more cold water fish or taking supplements that contain long chain EPA and DHA, the fatty acids found in fish.

Something Fishy

Prep Time: 15 minutesTotal Time: 30 minutesMakes: 8 servings (1 corn dog each)

Ingredients:2 tablespoons yellow corn-meal1 can (11.5 ounces) refriger-ated cornbread twists1 package (16 ounces) Ar-mour® Bun Size Hot Dogs (8 hot dogs)2 tablespoons Knott’s Berry Farm® Grape Jelly1/2 cup Hunt’s Ketchup

Directions: Preheat oven to 375º F. Sprinkle cornmeal on large

cutting board. Unroll dough on cornmeal; separate dough into 8 long strips.

Make each corn dog: Press together dough at per-forations and flatten slightly. Spiral wrap dough around hot dog. Place on ungreased bak-ing pan so both ends of dough are under hot dogs.

Bake 13 to 15 minutes, or un-til golden brown. Place jelly in small micro-wave-safe bowl. Microwave on high 15 to 20 seconds, or until jelly is melted. Stir in ketchup; mix well. Serve with corn dogs for dipping.

This fun-to-eat corn dog features hot dogs wrapped in prepared corn bread twists.

Crazy Corn Dog

All three are intended to help you understand the fat content of foods. However, looking at fat grams is probably the most useful way to monitor how much fat you’re getting in your daily diet. Health experts at the Institute of Medicine recommend that healthy adults get 20 to 35 percent of their total calories from fat. Each gram of fat has 9 calories. So, if you’re trying to eat 1,800 calories a day, you should have no more than 70 grams of fat a day — 35 percent of 1,800 calories = 630 calories, divided by 9 (calories per gram of fat) = 70 grams. Food labels also list calories and calories from fat per serving. So if a food label says 250 calories and 110 fat calories, it means that almost half the food’s calories come from fat. That’s not necessar-ily a reason to avoid that food, though. For example, 55 percent of the calories in part-skim mozzarella cheese come from fat, but a 1-ounce serving (28.47 grams) has just 4 grams of fat and 72 total calories. The percentages you see on food labels are designed to show how much of a specific nutrient a food contains compared with the Daily Value (DV). The DV is based on a 2,000-calorie diet. So, for ex-ample, if the label lists 18 percent next to fat it means that the food provides 18 percent of the suggested daily total for fat. You may be eating more or less than 2,000 calories a day, but this percentage can still help you choose foods that are lower in fat.

Which are more important?Fat grams, calories or percentages:

To cure baldness, rub head with the onion. The onion juice was supposed to cause hair to grow “thick as thistles.” Note: You may have to sleep alone, but at least you’ll have hair!

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• 1/2 small red onion, very thinly sliced • 8 slices thin white bread , • Extra-virgin olive oil • 1 large or 2 small green apples • 4 to 6 ounces aged Gouda • 1 tablespoon Dijon mustard, apple butter or chutney • 1/2 bunch watercress • 8 thin slices prosciutto • Freshly cracked black pepper DirectionsPreheat the oven to 400 degrees F. Bring water, vinegar and brown sugar to a boil. Add the onions and remove from the heat. Cover, and set aside until the onions come to room temperature. Trim the crusts off the bread and cut the bread into thirds, for 3 rectangles per piece. Lightly brush both sides of the bread pieces with olive oil and lay out on a baking sheet. Toast in the oven until just crisp and lightly brown, about 5 minutes. Cool. To assemble: Quarter, core, and very thinly slice the apple, (a mandolin is terrific for this). Very thinly slice the cheese into triangles or shards that will fit nicely on the bread. Place a dab or smear of mustard on the bread. Place a piece of apple, cheese and 1 or 2 sprigs of watercress on each piece of toasted bread. Wrap a small piece of prosciutto around each stack to make a neat package. Top with a little bit of the pickled onions, a drizzle of olive oil and freshly cracked black pepper. Serve at room temperature. Do ahead tips: Toast the bread ahead, and thinly slice the ap-ple, placing them in lemon water to prevent them from turning brown. If you need to assemble the sandwiches ahead, don’t add the watercress, and cover them with a very light moistened paper towel.

CITRUS MARINATED OLIVESPrep Time: 15 min, Level: Easy, Yield: about 1 pound olivesIngredients• 1 pound large green olives with pits, drained and rinsed • 1 clove garlic, minced • 1/2 cup extra-virgin olive oil • 1 tablespoon red wine vinegar • Zest and juice of 1 lemon • 1/2 teaspoon red pepper flakes • 1/2 teaspoon dried tarragon

• 1/4 teaspoon curry powder DirectionsCover the olives in cool water; soak for at least 5 minutes or up to 5 hours. In a 1- to 1 1/2-quart container, combine all the remaining ingre-dients. Add the olives and stir or shake to combine. Make sure the olives are submerged in the marinade. Let sit in a cool, dry place for 1 day. Refrigerate for 1 or 2 days before serving.

CORNMEAL BLINI BITESCook Time: 15 min, Level: Easy, Yield: 3 dozen bliniIngredients• 1 8.5-ounce box corn muffin mix • 1/2 cup milk • 1 large egg, beaten • Olive oil, for shallow frying (about cup) • 1/2 cup ricotta cheese • 18 seedless green grapes, halved • Honey, for drizzling DirectionsWhisk the muffin mix, milk and egg together until smooth. Heat a nonstick skillet over medium heat. Add 1/4 inch of oil to the pan and heat until shimmering. Working in batches, drop teaspoons of batter into the oil to make small pancakes, about 1 1/2 inches wide. Cook until bubbles appear on the tops and the bottoms are golden, 1 to 2 minutes. Flip and finish cooking, about 1 more minute. Top each blini with ricotta and a grape half. Drizzle with honey and serve warm.

Appetizers: Small bites to start your mealOur 50 toast toppers will tease your guests’ taste buds, while Giada’s mini-pizzas and fried raviolis make a mingle-friendly meal of finger foods.

Perfect for last-minute plans or no-fuss parties, these easy-yet-impressive appetizers can be made in record time. Neny’s Antipasto Sausage Skewers are a whimsical, easy-to-eat twist on an Italian favorite.

ANTIPASTO SAUSAGE SKEWERSCook Time: 8 min, Level: Easy, Yield: 24 skewersIngredients• Cooking spray • 12 ounces fully cooked Italian-style poultry sausage, cut into 1-inch pieces • 1/2 cup lightly packed fresh basil • 1 12-ounce jar roasted red peppers, drained, rinsed and cut into 1-inch pieces • 2/3 cup sun-dried tomatoes, cut into 1-inch pieces if large • 1 14-ounce can artichoke hearts, drained and quartered DirectionsHeat a nonstick skillet over medium heat; mist with cooking spray. Add the sausage; cook, turning 2 or 3 times, until warmed through and browned, about 8 minutes. Thread 1 small or 1/2 large basil leaf onto a small wooden skewer. Add a piece of roasted red pepper, sun-dried tomato, artichoke and sausage, arranging them on the skewer so that it can stand up on the sausage end. Repeat with the remaining ingredients to make about two-dozen skewers. Per serving (4 skewers): Calories 140; Fat 5 g (Sat. 2 g; Mono. 1.5 g; Poly. 1 g); Choles-terol 30 mg; Sodium 970 mg; Carbohydrate 12 g; Fiber 2 g; Protein 12 g

GROWN UP HAM AND CHEESE FINGER SANDWICHESCook Time: 10 min, Level: Easy, Yield: 24 small sandwichesIngredients• 1/2 cup water • 3 tablespoons cider vinegar • 1 1/2 tablespoons brown sugar

AppetizersEasy7

SERVINGS SIZES FOR A CROWD

Know how much food to have on handCount on 3 drinks per guest. Provide guests with non-alcoholic drink choices. Assume some of your guests will be vegetarians. Count on 4 to 6 hors d’oeuvres per person if you’re serving a meal. If you’re just serving hors d’oeuvres with cocktails, the amount goes up to 12 pieces per person.A portion of meat per person is 1/4 to 1/3 pound. A portion of vegetables, rice, pasta or salad is 1/2 cup. A 9-inch pie or tart (after a large meal) will serve 8 to 10. A bottle of wine will serve 5 glass-es.Always prepare a selection of items that can be served at room temperature. That way you don’t have to worry that your hot entree will be getting cold, or that your cold dessert will be melting.

STAR PUFFSCook Time: 15 min, Level: Easy, Yield: --DirectionsCut a sheet of puff pastry with a star-shaped cookie cutter. Arrange the stars on a parchment-lined baking sheet; brush with olive oil and sprinkle with grated parme-san cheese and pepper. Bake at 400 degrees until puffed and crisp, about 15 minutes.

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WRAP-PARTY APPSPrep Time: 5 min, Level: EasyDirectionsRoll thin slices of roasted red pepper around a basil leaf and a mini moz-zarella ball (bocconcini). Secure with toothpicks.

MAPLE PEPPER PECANSCook Time: 3 min, Level: Easy,Yield: 3 1/3 cupsIngredients• 1/2 stick unsalted butter • 1/2 cup maple syrup • 1 1/2 teaspoons table salt • 1 teaspoon cayenne pepper • 3 1/3 cups pecan halves DirectionsMelt the butter with the syrup, salt and cayenne pepper in a pan over a gentle heat. Add the pecans and stir to mix, leave them on the heat for 2 to 3 min-utes. Spread the pecans on a silicon pad, parchment paper, or piece of foil to cool. Arrange the sticky pecans in bowls to serve.

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AppetizersUnder 100 Calories

CARAMELIZED ONION DIPCaramelizing the onions by cooking them slowly brings out their naturally sweet flavor. Make this recipe ahead so the flavors can blend and mellow. Serve with pita chips.Yield: 16 servings (serving size: 1 tablespoon)Ingredients• Cooking spray• 3 cups chopped onion (about 2 medium)• 3 tablespoons low-fat sour cream, divided• 2 tablespoons (1 ounce) block-style • 1/3-less-fat cream cheese, softened• 3 tablespoons light mayonnaise• 1/4 teaspoon Worcestershire sauce• 1/8 teaspoon salt• Dash of ground red pepperPreparationHeat a large nonstick skillet coated with cooking spray over medium-high heat. Add onion; sauté 2 minutes. Reduce heat to low; cover and cook 20 minutes or until golden brown, stirring frequently. Remove from heat; cool.Combine 1 tablespoon sour cream and cream cheese, stirring well. Add remaining sour cream, mayonnaise, and remaining ingredients, and stir well to combine. Stir in onion. Cover and refrigerate overnight.

Lighten up your parties with these slimmed-down favorites.

CREAMY ARTICHOKE DIPWarm artichoke dip is always a party favorite but full-fat cream cheese and mayonnaise drive up the calories. This lightened version has less than 75 calories per serving and when served with crunchy veggies like bell peppers and car-rots, is a guilt-free appetizer. Serve with Pecorino-Black Pepper Breadsticks. To make this the night before, combine dip in-gredients, spoon into the baking dish, cover, and refrigerate. Let stand at room temperature for 30 minutes before baking.Yield: 6 servings (serving size: about 1/3 cup)Ingredients• 1/2 cup (4 ounces) block-style fat- free cream cheese, softened• 1/4 cup reduced-fat mayonnaise• 3 tablespoons grated fresh Parmesan cheese• 2 teaspoons minced garlic• 2 teaspoons fresh lemon juice• 1/2 teaspoon hot pepper sauce (such as Tabasco)• 1/4 teaspoon kosher salt• 1/4 teaspoon freshly ground black pepper• 2 (9-ounce) packages frozen arti choke hearts (about 2 cups), thawed and chopped• Cooking sprayPreparationPreheat oven to 350°.Combine the first 8 ingredients in a large bowl; stir until well blended. Stir in artichoke hearts. Spoon artichoke mixture into an 8-inch square baking dish coated with cooking spray. Bake at 350° for 30 minutes or until artichoke mixture is hot and begins to brown. Serve warm.

BEEF TENDERLOIN BRUSCHETTAYour guests are sure to love the flavor com-bination of melt-in-your-mouth beef tender-loin with sweet and tangy mango salsa. To keep the bread crisp, top with beef and salsa just before serving. Use sound to judge when the mustard seeds are ready. As with microwave popcorn, when a second of time passes between pops, the seeds are done.Yield: 8 servings (2 bruschettas each)Ingredients• 1/2 cup diced mango• 2 tablespoons chopped fresh ci lantro• 2 tablespoons lime juice• 2 teaspoons finely chopped ser rano chile• 1/2 teaspoon sugar• 1/4 teaspoon salt• 1/8 teaspoon ground turmeric• 1 1/2 teaspoons canola oil• 1/2 teaspoon yellow mustard seeds, divided• 1 1/2 teaspoons butter, melted• Cooking spray• 1 (4-ounce) beef tenderloin steak, trimmed (1 inch thick)• 1/8 teaspoon salt & pepper• 16 (1/4-ounce) diagonal slices French bread baguette, toasted. PreparationCombine first 7 ingredients in a small bowl; cover and let stand at room temperature 15 minutes. Heat oil in a small nonstick skil-let over medium-high heat. Add 1 mustard seed to pan; cook until seed pops (about 90 seconds). Add remaining seeds; stir to coat

with oil. Cover and cook seeds for 30 seconds or un-til they begin to pop, gently shaking the pan. Stir in butter and cover. Cook until 1 second passes be-tween pops, shaking pan constantly (about 30 seconds). Remove from heat. Scrape mustard seed mixture into mango mixture; stir gently. Let stand 5 minutes.Heat pan over medium-high heat. Coat pan with cooking spray. Sprin-kle beef with 1/8 teaspoon salt and pepper. Add beef to pan; cook 3 minutes on each side or until desired degree of doneness. Let rest 5 min-utes. Slice across the grain into very thin slices. Divide beef slices evenly among baguette slices. Top each br-uschetta with 1 1/2 teaspoons mango mixture.

TEX-MEX PINTO BEAN SPREAD

Protein and fiber-packed pinto beans keep you feeling full lon-ger so snack on this spread to keep from overeating at the buf-fet. One tablespoon of dip has only 15 calories. Fiber-rich, low-fat pinto beans are the base of this tasty dip, made zesty with lime, cilantro, and jalapeño. Serve with baked tortilla chips. You can also perk up quesadillas or vegetarian ta-cos with this spread.Yield: 1 1/4 cups (serving size: 1 tablespoon)Ingredients• 1 (15-ounce) can pinto beans, rinsed and drained• 1/2 cup chopped onion• 2 tablespoons chopped fresh cilantro• 2 teaspoons fresh lime juice• 1/2 teaspoon kosher salt• 1/2 jalapeño pepper, seeded• 1/2 cup chopped plum tomato• 1 tablespoon pumpkinseeds, toastedPreparationPlace first 6 ingredients in a food processor, and process until smooth. Place bean mixture in a bowl. Stir in chopped tomato, and sprinkle with pumpkinseeds.

Choose Wisely Look for pecans with clean, unblem-ished, uncracked shells. Shake the pe-can—it shouldn’t rattle. .Store Properly Pecans have a higher fat content (most-ly monounsaturated fats) than other nuts and are therefore more perishable. To keep them from spoiling, double-bag and store them in the refrigerator for up to three months or in the freezer up to six.Toast Carefully Toasting pecans brings out their flavor, plus it’s easy to do: Bake nuts at 350°F for about ten minutes, stirring occa-sionally.

“If cutting onions ahead of time, pack them in a plastic zipper-lock freezer bag, squeezing all the air out, then enclose in a second plastic zipper-lock freezer bag, and refrigerate, to keep everything in your fridge from tasting like onions”.

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Not necessarily. Fresh foods generally have a higher nutrient content than do cooked or canned foods. But both fresh and canned pumpkins are packed with nutrition. Whether you choose fresh pumpkin or canned pump-kin, you’ll get plenty of potassium, vitamin A, alpha carotene, beta carotene and other nutri-ents. If you choose fresh pumpkin for bread, soup, pie or other recipes, bake the seeds for a wholesome, crispy snack. If you’re looking for convenience, canned pumpkin without salt is a healthy alternative. Just remember to read the labels carefully. Some recipes call for canned pumpkin, and others call for canned pumpkin pie mix.

Canned pumpkin: Better than fresh?

I heard that canned pumpkin is healthier than fresh pumpkin.

Is that true?

HEALTH INFO

DescriptionDOLE Mango is harvested at the peak of the season to ensure you are getting only the finest quality fruit available. Each delicate piece is washed, perfectly cut and ready to eat. DOLE Mango Chunks are ideal for topping, baking, fruit salads or simply as a healthy snack.

Preparation TipsTHAWING INSTRUCTIONSRoom Temperature: Pour desired amount on plate, spread evenly, and defrost for ap-proximately 30 minutes.

Microwave: Place desired amount in a microwave safe dish.Use Defrost setting for 1 minute, or until

thawed. Cooking time may require adjust-ing, as microwave ovens vary.Serve slightly frozen for best results.

VarietiesAvailable in a 16 oz. and 5 lb. bags.Easy to store packages feature a tear strip and zipper to reseal.

TIPS

For the juiciest chop, you must let the veal rest for a few minutes before serving. It’ll give you time to fix a salad or another side dish.

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When you bake cook-ies and they come out too hard, simply put the cookies in a bag with a piece of bread overnight. The cookies will absorb the moisture out of the bread and will be soft in the morning!

When boiling new potato or cauliflower add a 1/4 of a lemon to the water - this will stop them from gowing grey and keep them white so they can be used later.

BROCCOLI MAY UNDO DIABETES DAMAGE

goodnewsHEALTH INFO

Ingredients• 1 (16 ounce) package frozen chopped broccoli • 1/2 cup mayonnaise • 1/2 cup processed cheese sauce • 2 eggs, beaten • 1 (10.75 ounce) can condensed cream of mushroom soup • 1/2 cup bread crumbs

DirectionsPreheat oven to 350 F (175 degrees C). In a 4 quart casserole dish com bine broccoli, mayonnaise, pro-cessed cheese, eggs and mushroom soup. Mix well, sprinkle bread crumbs on top. Bake for 1 hour.

Broccoli Casserole

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Broccoli may help ward off prostate cancer. Eating broccoli could reverse the damage caused by diabetes to heart blood vessels, re-search suggests. A University of Warwick team believe the key is a compound found in the vegetable, called sulforaphane. It encourages production of enzymes which protect the blood vessels, and a reduction in high levels of molecules which cause significant cell damage.

Brassica vegetables such as broccoli have previously been linked to a lower risk of heart attacks and strokes. Our study suggests that compounds such as sulforaphane from broccoli may help counter processes linked to the development of vas-cular disease in diabetes

People with diabetes are up to five times more likely to develop cardiovascular diseases such as heart attacks and strokes; both are linked to damaged blood vessels. The Warwick team, whose work is reported in the journal Diabetes, tested the effects of sul-foraphane on blood vessel cells damaged by high glucose levels (hyperglycaemia), which are associated with diabetes.

They recorded a 73% reduction of molecules in the body called Reactive Oxygen Species (ROS). Hyperglycaemia can cause levels of ROS to increase three-fold and such high levels can damage human cells.

The researchers also found that sulforaphane activated a protein in the body called nrf2, which protects cells and tissues from damage by activating protective antioxidant and de-toxifying enzymes.

Countering vascular disease Lead researcher Professor Paul Thornalley said: “Our study suggests that compounds such as sulforaphane from broccoli may help counter processes linked to the development of vascular disease in diabetes.

“In future, it will be important to test if eating a diet rich in brassica vegetables has health benefits for diabetic patients. We expect that it will.”

Dr Iain Frame, director of research at the charity Diabetes UK, stressed that research carried out on cells in the lab was a long way from the real life situation.

However, he said: “It is encouraging to see that Professor Thornalley and his team have identified a potentially important substance that may protect and repair blood vessels from the damaging effects of diabetes.

“It also may help add some scientific weight to the argument that eating broccoli is good for you.”

Thomas’ Hearty Grains Double Fiber honey-wheat muffin with 2 tsp Smucker’s sweet orange marmaladeScarfing starchy snacks usually only whets your appetite for more. Not so with this one. It consists mostly of slower-to-digest complex carbs that will hold you over until your next meal.

93 cal, 0.25 g fat (0 g sat), 17.5 g carbs, 148 mg sodium, 2.5 g fiber, 2.5 g protein ½ muffin = 93 calories

Kraft Snack Pack Sugar-Free Chocolate PuddingSo rich with chocolaty flavor you won’t even miss the sugar. One portable tub provides about 10 percent of your daily calcium needs.

70 cal, 3.5 g fat (2g sat), 15 g carbs, 110 mg sodium, 1 g fiber, 1 g protein 1 cup = 70 calories

Skinny Cow Low-Fat Mini Fudge PopThis frozen treat delivers a long-lasting chocolate fix with minimal caloric damage.

50 cal, 1 g fat (0.5 g sat),10 g carbs, 15 mg sodium, 0 g fiber, 1 g protein 1 pop = 50 calories

Kalamata OlivesTheir meaty texture and briny bite are just as satisfying as potato chips, but way bet-ter for you: 75 percent of the fat in olives is the heart-healthy monounsaturated kind.

90 cal, 8 g fat (1 g sat), 4 g carbs, 460 mg sodium, 2 g fiber, 1 g protein 10 olives: 90 calories

Newman’s Own 94% Fat-Free Mi-crowave PopcornChow down! These air-popped ker-nels have more fiber than a slice of whole-wheat bread, keeping you con-tent. 94 cal, 1 g fat (0 g sat),17 g carbs, 214 mg sodium, 3.5 g fiber, 3 g protein 3 cups: 94 calories

Pepperidge Farm Gingerman Homestyle CookiesAppease your taste buds with a dose of spicy and sweet.

98 cal, 3 g fat (1.5 g sat), 16 g carbs, 75 mg sodium, 0 g fiber, 1.5 g protein 3 cookies = 98 calories

Special K Crackers—Italian tomato and herb flavorWith a one-two punch of intense flavor and filling fiber, these bite-size nibbles are super satisfying.

90 cal, 2 g fat (0 g sat), 16 g carbs, 190 mg sodium, 2 g fiber, 2 g protein 1 pack = 90 calories

Incredible Shrinking SnacksSatisfy a hankering for less than

100 CALORIESOranges A German study in Psychopharma-cology found that vitamin C helps re-duce stress and return blood pressure and cortisol to normal levels after a stressful situation. Vitamin C is also well known for boosting your im-mune system.

Sweet Potatoes Sweet potatoes can be particularly stress-reducing because they can satisfy the urge you get for carbohy-drates and sweets when you are under a great deal of stress. They are packed full of beta-carotene and other vita-mins, and the fiber helps your body to process the carbohydrates in a slow and steady manner.

Dried Apricots Apricots are rich in magnesium, which is a stress-buster and a natural muscle relaxant as well.

Almonds, Pistachios, and Walnuts Almonds are packed with B and E vitamins, which help boost your im-mune system, and walnuts and pista-chios help lower blood pressure.

Turkey Turkey contains an amino acid called L-tryptophan. This amino acid trig-gers the release of serotonin, which is a feel-good brain chemical. This is the reason why many people who eat turkey feel relaxed, or even tired, af-ter eating it. L-tryptophan has a docu-mented calming effect.

Spinach A deficiency in magnesium can cause

migraine headaches and a feeling of fatigue. One cup of spinach provides 40 percent of your daily needs for magnesium.

Salmon Diets high in omega-3 fatty acids protect against heart disease. A study from Diabetes & Metabolism found that omega-3s keep the stress hor-mones cortisol and adrenaline from peaking.

Avocados The monounsaturated fats and potas-sium in avocados help lower blood pressure. The National Heart, Lung, and Blood Institute says that one of the best ways to lower blood pressure is to consume enough potassium (av-ocados have more than bananas).

Green Vegetables Broccoli, kale, and other dark green vegetables are powerhouses of vita-mins that help replenish our bodies in times of stress.

Foods That Reduce StressReach for these items next time you’re feeling under pressure, under the weather, or just too close to that breaking point. Munching on these stress-free foods will help pull you back into the game. 9 4544

Tasty Meals

Fast, flavourful recipes highlighting lean proteins and an abundance of fresh fruits and vegetables will ensure you don’t overheat in the kitchen.

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ime to kick off your shoes and spend some quality time in ... the kitchen? Not if we have anything to say about it! Forget long, complex recipes and make the most of your home nights with meals that are quick and easy to prepare. Luckily, supermar-kets are bursting with fruits and vegetables at their flavour peak, so clean eating’s a snap (not to mention easier on your wallet!) The strategy is simple: Choose a quick

– cooking lean protein, such as boneless lamb chops or sea scallops, add plenty of colourful produce with fresh herbs. Whether you’re in the mood for a light, satisfying salad or a juicy grilled steak, we have some easy good – for – you dishes you’ll want to cook all month long.

T

Balsamic – Marinated Lamb Chops Serves 4. Hands on time: 10 minutes. Total time: 1 hour, 20 minutes (includes 1 hour marinating).

Marinating these lean lamb chops infuses with flavour, but you won’t be paying a fatty price for the greater taste. Most of the extra-virgin olive in the marinade is discarded after use, which keeps the dish on the lighter side.

Ingredients:1/3 cup balsamic vinegar1/3 cup extra – virgin olive oil3 tbsp honey1 tbsp fresh rosemary, chopped4 5 oz lean boneless lamb chops, trimmed of visible fatOlive oil cooking spray (optional)Sea salt and fresh ground black pepper, to taste4 peaches, halved and pittedFresh thyme leaves for garnish

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ONE: In a small bowl, whisk together vinegar, oil, honey and rosemary. Reserve 2 tbsp and add the rest to a 1 gallon zip top bag. Add lamb to bag and refrigerate for 1 hour, turning occasionally.

TWO: Preheat broiler to high or coat a grill pan with cooking spray and heat to medium high over stove. Remove lamb from fridge, discard marinating liquid and season lamb with salt and pepper. Broil lamb or cook in grill pan until lamb is opaque throughout and feels firm to the touch, or until internal temperature reaches 160 F on an instant read thermometer, about 5 to 6 minutes per side.

THREE: Meanwhile, cook peaches under broiler or in a grill pan over medium heat until tender and juicy, 3 to 5 minutes. Transfer to a plate, season with pepper and brush with reserved 2 tbsp marinade. To serve, place a lamb chop on each 4 plates and top with two peach halves. Garnish with thyme leaves.

Nutrients per serving (5 oz lamb chop, 1 peach, 2 tbsp marinade): Calories 310, Total Fat: 10 g, Sat. Fat: 3 g, Carbs: 23g, Fiber: 1 g, Sugar: 21 g, Protein: 31 g, Sodium: 125 mg, Cholesterol: 95 mg

Nutritional Bonus

Get glowing skin:1 low – cal serving of our Greek Salad offers 25% of your daily need of vitamin

A, an antioxidant vital to the health of epithelial tissue, which covers the outside of the body and

lines organs.

Greek Salad

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Greek salad, or horiatiki, is a rough country salad of juicy to-matoes, crisp cucumber, sliced red onion, green pepper, crum-bly feta cheese and plump kala-mata olives. Serve this delight-ful combination as a side dish or as a light meal with some crusty bread. Ingredients3 tablespoons extra virgin olive oil 1½ tablespoons lemon juice 1 clove garlic—minced ½ teaspoon dried oregano ¼ teaspoon sea salt ¼ teaspoon freshly ground black pepper, and extra for gar-nish 3 tomatoes—cut into wedges ¼ red onion—sliced into rings ½ cucumber—sliced into thick half-moons ½ green pepper (capsicum)—julienned 4 oz (120g) feta cheese—cut into small cubes 16 kalamata olives

DirectionsPLACE the olive oil, lemon juice, garlic, salt, pepper and oregano in a small jar with a screw-top lid and shake to com-bine. PLACE the salad ingredi-ents in a large bowl. POUR the dressing over the salad and toss gently to combine just before serving. Garnish the Greek sal-ad with a little freshly ground black pepper.

Greek Salad

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GARLIC SPICY SHRIMPIngredients (serves 4)¾ lb shrimp, peeled and deveined4 tbs olive oil4 cloves garlic, sliced¼ tsp red pepper flakes1 tbs lemon juice1 tbs white wine2 tbs parsley, minced

DirectionsIn a skillet, heat olive oil, garlic and pepper flakes. As the garlic starts to brown, add shrimp. Stir and continue to cook for another few minutes until shrimp is cooked and pink. Add lemon juice, wine and parsley to the shrimp. Stir to combine and serve immediately. In a deep fryer or pan, heat canola oil to

350F and fry shrimp until nicely browned.Each shrimp will take around 4 minutes.Set aside to drain off oil, and then serve.

Shrimp is the perfect food for all skill levels and cooking styles. Prepare a romantic meal with ease and style. Put together the perfect last minute business lunch, or throw together a decadent midnight snack. Healthy, natural and classically simple, shrimp is the perfect no nonsense food.

Deveining: After removing the shell, make a shallow cut length-wise down the outer curve of the shrimp’s body. You’ll see the dark ribbon-like vein running lengthwise along the shrimp’s back. Pick out the vein with a pointed utensil. Rinse the shrimp under cold running wa-ter. Note: if you have detached the tail, you can pinch the vein at the tail end and pull it completely out with your fingers.

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Fresh Ways to Dress Up a Table

Float Apples in Vessels of WaterIt’s both low-key (a single color pal-ette) and low-tech (two ingredients, no Ph.D. in crafts necessary), but the results bring a Zen beauty to your table. Fill large clear-glass vases with water at different levels, then drop in bright Granny Smiths for a whimsical still life that beats faux-looking fake fruit any day. Glass Cylinder (7 1/2 by 10 inches).

Turn Limes into Festive Place Cards

Delightfully bright and pleasingly oval, limes are much too pretty to be sidelined as mere garnish. Instead, give them a starring role as place-holders. Write out each guest’s name on one end of a sticky file label, cen-ter the label at the dull end of a small wooden skewer (or a toothpick), then wrap, bringing the label ends togeth-er. Stick each skewer into a washed lime and place one on each plate.

Make Edible Napkin RingsForgo the inevitable bread-basket scrum with edible napkin rings that give place settings a homey, inviting touch. Slice off 1-inch pieces of Pop-n-Fresh pizza dough and roll them into 12-inch-long, 1/2-inch-thick ropes. Form each into a 4-inch-diam-eter ring, pinching the ends together. Place on a parchment-covered cookie sheet and bake in a preheated 400° F oven until golden, about 15 minutes. One package makes 10 to 12 rings.

IronHow much to get daily: 18 mgWhy you need it: It’s a component of many proteins and enzymes that maintain good health, including hemoglobin, which transports oxygen in the bloodstream. Where to get it: Red meat and poultry are a major source. Vegetarians can get it from fortified cereals, dried beans and dark leafy greens, or a supplement. Don’t exceed (daily): 45 mgWhat you need to know: Only women who are pregnant or have heavy periods, or vegetarians and those with diagnosed deficiencies, such as anemia, need extra amounts of iron. Supplements can interact with medications, other dietary supple-ments and food, and can worsen condi-tions like ulcers.

Zinc How much to get daily: 8 mgWhy you need it: It’s important for growth, development and reproduction, and helps maintain healthy immune and nervous systems. Where to get it: Meat is high in zinc; veg-etarians should eat plenty of grains, nuts and dairy products. (Note: Zinc isn’t al-ways added to multi-vitamins.)Don’t exceed (daily): 40 mgWhat you need to know: High doses can interfere with how the body absorbs cop-per and iron, as well as certain drugs. It may weaken the immune system and also reduce levels of HDL (good) cholesterol. Studies are mixed about its effects on the common cold.

Vitamin B6How much to get daily: 1.3 mgWhy you need it: It’s involved in the syn-thesis of brain chemicals and red blood cells, metabolism and maintenance of blood-sugar levels.Where to get it: Commonly found in for-tified cereals, legumes, meat, poultry, fish and some fruits and vegetables.

Don’t exceed (daily): 100 mgWhat you need to know: Clinical trials don’t support claims that B6 may reduce carpal tunnel syndrome, PMS depression and heart problems. Also, too much B6 can cause nerve damage.

Vitamin B12How much to get daily: 2.4 mcgWhy you need it: B12 helps maintain healthy nerve cells and red blood cells. It’s also needed to help make DNA. Where to get it: Whether you’re a veg-etarian or meat eater, fortified cereal can give you all you need. Other sources: fish, meats and dairy.Don’t exceed (daily): No upper limit es-tablishedWhat you need to know: Some research shows B12 may protect against heart dis-ease, depression and Alzheimer’s, but the evidence isn’t strong. If you’re vegetarian and don’t eat fortified cereals, talk to your doctor about a supplement.

Foods to give you gorgeous hairCertain vitamin and mineral deficiencies can harm your hair’s health. Find out what they are and get recipes that will help

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For daytime, mix your foundation with a light SPF moisturizer be-fore applying for a smoother, more sheer application.

Want to add to your pretty complexion with a rosy pinch of cheek color? We’ll show you how.

Secret to a natural, flawless look

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3Apply foundation to your cheeks, forehead, and chin using a foun-dation brush, sponge, or clean fin-gertips. Blend the foundation all the way to your natural hairline with long, light strokes.

Continue blending over the jaw-line and onto your neck to achieve a natural, seamless look. Check your face and neck in natural light to make sure the foundation is completely blended in all areas.

If under-eye circles or red spots remain, do not add more foundation; it can look heavy and cakey. In-stead, try a concealer.

Choose the shade of your foundation carefully. When testing out shades, pick one that matches the tone of your jawline exact-ly. It helps to use a mirror outdoors to see how shades look in natural light.

Begin by applying a small amount of founda-tion then increase amount to achieve the degree of coverage that suits your skin.

makeup tips

facewash

Washing one’s face may appear to be the simplest and least talked about topic on earth, but if not done properly, it can dam-age your skin and eyes. A face speaks vol-umes about one’s personality, and a well looked after face not only attracts atten-tion and adulation, but fosters confidence in a person. Therefore the face must be cleansed properly and in the right way. It’s pretty simple.

DOVE Frizz Control Therapy ShampooFor unmanageable frizz prone hair, try Dove Frizz Control Therapy Shampoo with repair-ing serum. It repairs and smoothes the uplifted cuticles that cause frizz, leaving hair resilient in damp, humid weather and with improved texture.

GARNIER FRUCTISNew Garnier Fructis fortifying shampoos, conditioners, and treatment products now contain Reinforced Active Fruit Concentrate. Active Fruit Concentrate acts deep within and on the surface of your hair to strengthen and smooth each strand. Hair is up to 5x stronger, up to 5x smoother, and so much shinier.

VIVE PRO COLOR VIVETransform dull color to vibrant shine.It’s not magic. It’s science. Dual-Action Technology with UV filters and Anti-Oxi-dants lock color in and keeps damaged out. The color – incredibly vibrant. The texture – silky, nourished. Pick a bottle to start your transformation.

NEUTROGENAAnti-Residue ShampooAnti-Residue Shampoo is a shampoo treat-ment that instantly removes up to 95% of dulling residue caused by shampoos, condi-tioners and styling products.

It cleans hair thoroughly and easily rinses away. Use it once a week, then go back to your favorite shampoo. You’ll find that it works better than ever. Works with all hair types.Hair is clean and residue-free. Non-irritating Clean rinsing 6 fl. oz. bottle

PANTENE PRO VColor Revival ShampooHelps protect colored hair and restore shineYou’ve got beautiful, color-full hair and you want to keep it that way. The Pro-V Color Revival shampoo and conditioner system en-hances your hair’s natural beauty and leaves hair strong against damage caused by daily styling. And its Pro-vitamin formula helps

fight split ends and breakage, helping to pro-tect your color-treated hair while controlling frizz. Used together, this shampoo and condi-tioner system:

•Makes hair shiny for radiant color, bringing color-treated hair to life•Helps keep your color-treated hair looking vibrant and healthy-looking.

HERBAL ESSENCESHair style embrace your softer side with per-fectly imperfect hair. layer our products to-gether for soft tousles that beg to be touched – not that they need to beg. and hey, since we work well together to create one luscious look, it’s almost mistake-proof!

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Shampoo is meant to remove dirt, sebum (a.k.a. oils), and product buildup from your hair. But there are dozens of different brands to choose from, and even more types within those brands. The same goes for conditioners. Conditioners are meant to add shine, protect hair from drying out and allow for easier combing. Here, we run down the best shampoos and conditioners for four different hair types.

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types

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For Normal & Combi-nation Skin. Cleanses And Hydrates For A Fresh Skin Fealing. With Lotus Extract & Vitamins.

Enriched with magnesium, known for its revitalising properties and vitamin C known for its energising properties the formula. Helps to de wrinkle the skin and reduce the signs of fatigue in mature skin. Hydrates the skin.

The creamy lather rinses clean without overdrying your skin. Contains witch hazel. Dermatologist tested.

A basic staple that should be in every-one’s regimen, St. Ives Apricot Scrub has been around for ages. They recom-mend using it three to four times a week, but their products have natural ingredients that are gentle enough for daily use.

This foaming cleanser fights problem-causing bacteria while gently cleansing to remove oil, dirt and makeup. It’s oil-free and won’t over-dry your skin. The rich lather of this oil-free formula rinses clean, leaving your skin feel-ing soft and refreshed.

DIY At-Home Spa TricksBetween the economy going bust and the holidays looming ahead, a relaxing day at the spa has never looked so tempting—or so not-unless-I-stop-eating expensive. Which is why we asked a few of our favorite online beauty experts for tips on how to get that spa glow at home (and for half the price).

Befriend your blender“When it’s really hot outside and my skin gets a bit chafed, I go home and head straight for the kitchen and dust off my blender. I make myself a hydrating facial mask by blending a little cold cream, yogurt, honey, aloe vera gel and avocado. Using a foundation brush to paint it on my face, I let the mask dry for about 15 to 20 minutes and rinse. Voila! My skin feels refresh and moisturized again.”

Deep-condition hair with coconut oil

“Women with especially curly and kinky hair, as well as relaxed hair (it’s great for protecting new growth), will love coconut oil as a hair conditioner and moisturizer. You can leave it in overnight or condition with a heat cap if you are pressed for time. Coconut oil also provides shine, and some stud-ies even claim that it helps penetrate

the hair to make it stronger.”

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Exfoliate with a sugary scrub“I have been making my own at-home body scrub since I was a little girl. My grandmother started me when I was only seven years old!

Here’s what you need:

•1 cup brown sugar•1 cup raw oatmeal•1 cup olive oil

Mix all the ingredients together and then apply on dry skin, using your hands. You want to perform slow circles—this treatment is to be enjoyed and not rushed. (The real key is standing over a plastic bag or towel to catch the remains.) After scrubbing gently all over, step into the shower and rinse off. Your skin will be like butter.”

Even out skin with a fruity solution“Take a freshly cut lemon and rub gently on rough elbows and knees. The acid in the lemon will soften rough spots on skin and also lighten any dark areas.”

De-stress even more by doing it in the dark“Start—or end—the day in a wonderful, slow, quiet, calming, flickering way with a candlelit shower. Make sure the bathroom is dark (close the curtains, if you have them) and light a sweet-smelling candle. I promise, you will love it.”

Soften feet Combine a few spoonfuls of cold cream, two drops of tea tree oil, five drops of lavender oil, a spoonful of olive oil and a banana (for a fruity smell) in a blender. When the consistency is smooth, slather liberally all over feet and cuticles. For the softest feet ever, I like to sit down and watch TV with my lotioned feet un-derneath a heating pad so that the heat will help my homemade salve penetrate my skin that much more.”

Oil up“To repair and revitalize skin, apply a few teaspoons of 100 percent extra-virgin olive oil onto the dry, freshly cleansed face and neck in a circular mo-tion before your night cream. (Just avoid the eye area.) Or, to help boost immune systems, take two teaspoons of it daily, after a meal. (You can add sug-ar for flavor if it’s too hard to handle.)”

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........................................................................................................................Buh Bye, Ugly Feet: Meet My New Pedi Secret

Twice a day, I apply Aveeno cream to my feet, and it has made a huge difference. The secret: This formula contains both salicylic acid and urea, two “keratolytic” ingredients that dermatologists recommend for exfoliating especially stubborn dry skin (another one to look for is lactic acid). It only took about two weeks for me to see a visible dif-ference. Usually, I have to pumice or file my feet several times a week to keep them smooth, but now, I hardly have to do it at all. Even the cuticles around my toenails look so smooth.

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REVLON 3D EX-TREME MASCARAMAYBELLINE

Sky High Curves

Do you ever notice how amazing the model’s eyelashes look in the beauty shots for cosmetics ads? Of course they do! They have make-up artists who spend hours making the model’s lashes look perfect. Makeup artists on commercial sets use anywhere from three to five different types of mascara, a lash comb, a toothpick, and a tweezers to

make each lash stand up just right. If you had a makeup artist poring over your eyelashes for three unbelievable hours then yours would, too. But let’s get real! There are a few basic things you can do to make the most out of what-ever mascara you are using:

Getting The Most Out of Your Mascara

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......ALMAY® one coat nour-

ishing mascara thickening waterproof - Up to 100% thicker lashes in one smooth, even coat. This waterproof, volumizing for-mula builds lashes double thick in one quick, clump-free application. Nourishing formula is infused with aloe and vitamin B5 to help keep lashes conditioned and silky.

L’OREAL Volume-Schocking 2 – Step Vol-

ume Construction Mascara is the first two-step mascara to build super lush, luminous lashes with extreme volume. Step 1: Apply Lash Defining Base Coat that defines and smoothes lashes, perfectly preparing them for exceptional volume building. Step 2: Ap-ply volume Constructing Top Coat. Perfect Dose Comb coats lashes with Expansyl – rich, ul-tra- volumizing mascara from root to tip. It thickens lashes to the extreme to build breathtak-ing volume.

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COVER GIRL - Fantastic Lash - Fan your lashes out!

The breakthrough mascara has a formula that builds lash thickness smoothly and evenly, delivering a beautiful fan of thick lashes with superb volume, separation and defi-nition - without clumps or spikes. Available in Straight Brush, Curved Brush and Waterproof.

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Washable MascaraWhy You’ll Love ItThis lengthening and curling mascara sets lashes to a dar-ing 30-degree curve. No clumps, no globs. Contact lens safe and hypoallergenic Washable; also available in waterproof formula For Best ResultsApply mascara from your out-er lash to inner lash, sweeping brush slowly from root to tip. Do not let dry between coats. Removes easily with Maybel-line Expert Eyes Eye Makeup Remover.

5Get the extreme lash make-

over with Revlon 3D Extreme™ Mascara! It creates dramatic lash-es with extreme fullness, curl and length – 25X fuller, 70% curvier and 80% visibly longer lashes. The Exclusive Bold Impact™ Brush is tapered to lift, amplify and separate even the tiniest lash-es. The patented lightweight gel formula with intense color pig-ments delivers a bold lash look in one step – no primer needed! No caking or flaking. Available in 3 shades. Also available in Water-proof.

Replace your mascara every 3 months - old mascara doesn’t go on smoothly, making your lashes dry, short and clumpy looking. If you are on a budget, try to find a great drugstore brand. Get a hand mirror - when you apply your mascara, hold the mirror down by your nose and look into it. This will allow you to see the root all the way to tips of your eyelashes and gives you the best length possible for application.

“Wiggle and Pull” - wiggle the brush back and forth to ensure your lashes grab the most mascara possible from the wand. It’s great for volume and length.

Go Slow - practice your mascara application technique and take time out of your makeup applying routine to devote to applying your mascara. Great lashes make a big difference!

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