fitnessrecipes

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Air fryer 

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Natural Healing With Healthy Lifestyle Habits - Fruits And Vegetables

Heal your body taking steps to improve your diet. Fresh, preferably raw and organic fruits and vegetables could help you achieve the level of health you desire. In fact, eating a wide variety of colorful fresh fruits and vegetables helps displace calories from less healthy food items and could even help reverse or prevent serious health conditions.

Research indicates that consuming a large portion of your calories from fresh fruits and vegetables helps reduce the risk of many diseases and adverse health conditions including many cancers. Get in the habit of eating at least five fruit and vegetable servings up to eight or ten a day. This may not be as hard as it sounds if you get some of those servings by juicing the fruits and vegetables. Be sure to drink the juice immediately after juicing before degradation begins to develop. To keep calories down, combine low calorie foods with higher calorie foods.

Add seasoning to fruits and vegetables with healing spices, herbs and healthy condiments. Eat fruits and vegetables raw when possible to speed healing potential. Raw fruits and vegetables are rich in enzymes. Enzymes can speed the rate of chemical reactions, which increases healing potential. Freshly sprouted seeds like alfalfa, broccoli and radish are especially enzyme-rich. Sprout your own seeds for tasty additions to sandwiches, salads and more. The practice of consuming sprouts enhances healing potential within the body immensely. Many people on a traditional American diet think, "Sprouts! Yuck!", but what we eat is a habit. Once your taste buds get used to eating in a healthy way, you change your preferences and think, "Processed food with additives and chemicals! Yuck!" Change your eating habits and benefit from it by feeling better.

Not only can you feel better by eating in a healthier way, you will look better and enjoy the experience making and eating delicious recipes. Make the experience simple at first if that is easier for you by grabbing a fresh or dried fruit or vegetable on the run. You do not have to suffer restricting yourself from desserts either. Make yummy desert recipes with dried fruits and other healthy ingredients. Dry fresh produce using a food dehydrator; then use a good quality blender. If you blend often, I suggest a Vita-Mix or Blendtec Blender. These are two of the best blenders available and give years of blending pleasure.

Think about what bad eating habits do to your body. Eat lots of colorful fruits and vegetables. Eating a variety of colors is a good rule to follow because this helps to ensure you get a variety of healthy pigments, antioxidants and other nutrients. Consuming a wide variety of fresh fruits and vegetables, especially raw, in the form of sprouts and particularly organic produce could help you heal from existing health conditions and prevent diseases from developing in the first place. Get in the habit of eating in a healthy way. You will be happy you did.

To learn more on healthy habits and things to avoid, look for other articles in this series. Natural Healing with Healthy Lifestyle Habits: FLUIDS Natural Healing with Healthy Lifestyle Habits: GRAINS, NUTS AND SEEDS Natural Healing with Healthy Lifestyle Habits

For more info book  HEAL WITH FRUIT & VEGETABLES

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Try the Korean Diet to Lose Weight - It Works Wonders

South Koreans have one of the lowest obesity rates amongst people in the developed world. Koreans pay a lot of attention to their appearance. This alone is good reason to try and incorporate the Korean diet to lose weight. It is based upon fresh vegetables, a lot of seafood, lean meats and plenty of spices.

You first have to see if there is a restaurant in the vicinity of your home that can help you with the Korean food. Once you can set up a running order with them you are good to go.

Korean food is packed with colors, textures and flavors. Two of their favorite meals are rice bowl with vegetables and noodle soup with vegetables (onmyeon). They have a very healthy practice of providing lots of vegetables as accompaniments to meat dishes.

The diet contains lots of seafood and lean meats. They do not deep fry their food, preferring to stir fry it or have it in soups and broths. The other characteristic of Korean food is its extreme spiciness. This boosts up your metabolism and makes you more active.

Kimchi, a Korean staple made of fermented cabbage and sometimes radish, is excellent for digestion. Eat a bit of Kimchi with every meal, just like the Koreans do.

The custom in Korea is to eat large helpings of food. Since a large part of it is vegetables, you automatically get a high fiber, high nutrition diet. This works well if you do not want to cut back on your eating.

Another thing to emulate from the Koreans is to take the time out to enjoy the meal. Meals are family events and are not rushed affairs. If you slow down to enjoy your food, you will consume less.

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5 Ways to Use Honey in Your Diet

Honey is an extremely versatile food, known worldwide for its numerous health benefits; so versatile is this rich, golden liquid that its usage extends beyond dietary purposes! From food spreads and skin potions to illness remedies and beauty applications, the utilities of honey seem boundless.

Honey possesses hygroscopic, antibacterial, antioxidant and nutritional properties that make it a power food for the whole family. Since honey is an adaptable food, serving multiple purposes, one can include honey in the daily diet in several ways.

1. In your beverages:

Kickstart your day with a tall glass of warm water, two tablespoons of honey and one tablespoon of freshly squeezed lemon juice. This honey-water-lemon concoction is known to help aid faster burning of fats, when coupled with an active lifestyle. You can replace sugar and other calorie-heavy sweeteners. opt for honey in milk, instead of sugar. You can also whip up your very own, healthy power drink to immediately feel refreshed and energized. Mix two cups of water, one-fourth cup of fresh lemon juice, one-eighth teaspoon of salt and two and a half teaspoons of raw honey in a water bottle. Consume as and when needed to rehydrate yourself, instead of consuming unhealthy sports drinks and mixes.

2. As a bread spread:

Using honey as a breakfast or bread spread is a smart and healthier alternative to the sugar-packed conventional bread spreads available in the market. Generously spread honey onto your morning toast for a delicious breakfast; remember to have some fruit portions as well. Make a paste of honey and cinnamon powder and apply it on bread as a spread, instead of jams and jellies. You can also make a honey-mustard spread for sandwiches in a trice - just blend one-fourth cup of prepared mustard, one tablespoon of honey and one tablespoon of mayonnaise, and spread the mixture between bread slices. Alternatively, you can use honey as a great dip to go with breakfast roti's or chapatis. A popular way in some rural ways is to dip freshly made Doses in a mix of honey & ghee.

3. As a salad dressing:

Salads taste great when married with the right dressing! You can use honey to up your salad dressing game, and turn snack time into a delicious, healthy daily routine. Simply add equal parts honey, balsamic vinegar, and olive oil into a jar; add a sprinkling of your favorite herbs and a pinch of salt to taste. Close the jar tightly with a lid and shake thoroughly, or simply use a spoon to mix the contents well. Add a generous portion of the dressing to your salads, instead of using mayonnaise or other calorie-rich salad dressings.

4. As a power snack:

For a quick and nutritious snack, mix your favorite dry fruits, a cup of raw toasted oats, a little warm milk and three tablespoons of honey in a bowl. This muesli-like snack bowl is super-nutritious and packs quite the punch in filling you up; it works perfectly as a light tea-time snack, thus preventing you from binge-eating salty, fried or processed snacks.

5. In your soups:

Honey is an excellent ingredient in soups such as bisques, broths made with carrots, squash, sweet potato of certain fruit, and in soups or curries seasoned with ginger. Just a drizzle of honey works to add more complexity and balance to soups. In case of soups that work on the bitterness angle such as cauliflower or parsnip based soups, honey makes the soup softer on the palate. Spicy soups gain a slightly sweet dimension when honey is added. Moreover, the natural viscosity of honey helps in adding more body and thickness to soups.

Honey works wonderfully in various food preparations, both as an additive and a key ingredient. Experiment with honey by using recipes for whole-cooked meals with honey. But do note that Ayurveda warns against heating honey. If you want to keep it simple, go the easy route and add honey as a table ingredient in your daily meals such as beverages and snacks.

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Healthy Breakfast Cereals To Start Your Day

In every community there are people that prefer to have and consume the healthiest breakfast in the mornings. That's why it is important, as a retail store, to make sure that you have the healthiest cereals available on your shelves.

Kellogg's Special K

Television adverts create a big hype about how good a person feels when they have this specific breakfast. It is true that all the fiber, vitamins and minerals help you to cope better throughout your day because you don't feel drained and fatigued or lack energy.

Weet-Bix

This cereal is made from whole wheat, barley malt and a whole lot of vitamins. Fiber is important in the mornings because you need a properly functioning system from morning to evening. Weet-Bix also contains energy so that you can get a good start to your day. The yummiest way to consume this is by breaking it in warm milk and to add a few Marie Biscuits for a smooth texture.

ProNutro

Many people cringe at the idea of eating porridge for breakfast but this cereal comes in different flavors that don't change the nutritional value by much. ProNutro is mainly made from maize and contains the most amounts of vitamins and minerals. This includes Vitamins A, B1, B2, B3, B5, B6, B7, B9, B12, C, D3, E and K and minerals tricalcium phosphate, potassium iodine, electrolytic iron, magnesium oxide, sodium selenite anhydrous and zinc oxide. This is a high source of protein that assists with daily activities.

Otees

Made from wholegrain oat flour, maize flour, rice flour and vitamins this might be another one of the healthiest breakfast cereals around. The vitamins that are in this cereal include vitamins A, B1, B2, niacin, B6, folic acid, B12, biotin and pantothenic acid. Minerals included are calcium carbonate, electrolytic iron, zinc oxide and sodium selenite.

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Weight Loss Grill Recipes That Are Healthy And Delicious

Weight loss is particularly not an easy journey especially if you're just starting out. You will get hungry and the cravings for flavorful food will be hard to resist. Don't deprive yourself of hearty meals - grill your fruits, vegetables or lean meat for flavorful, smoky and satisfying dishes without having to feel guilty about shedding off some extra pounds.

Try these healthy and delicious weight loss grill recipes:

Kale and Mushroom Turkey Burger

What you need:

8 burger buns, preferably wheat

1/2 kilogram ground turkey

4 baby Bella mushrooms

2 cups fresh curly kale

1/4 cup chopped sweet onion

2 tablespoons olive oil

1 tablespoon finely chopped fresh oregano leaves

1 tablespoon chimichurri sauce

1/4 teaspoon minced garlic

1/4 teaspoon salt

Avocado slices, for serving

Heat the olive oil in a pan over medium-high heat and sauté onion and garlic until tender. Stir in mushrooms and kale then cover and cook until vegetables are softened. Allow to cool. When ready, combine mushroom and kale mixture with ground turkey and season with oregano, chimichurri and salt. Using clean hands, form into patties. Cook on a pre-heated grill over medium-high heat, flipping once, to desired doneness. Coat buns with sauce of choice then top with turkey patty and avocado slices.

Honey-Yogurt Grilled Peaches

What you need:

3 peaches, halved and pitted

2 cups plain Greek yogurt

1/4 cup honey

Cinnamon powder

Mix together Greek yogurt and honey in a small bowl. Set aside. Cook peaches on a pre-heated grill over medium heat, cut side down, until grill marks appear. When ready, top grilled peaches with honey and yogurt. Sprinkle with cinnamon powder before serving.

Grilled Beef and Sweet Potato Wraps

What you need:

6 whole grain tortillas

1/2 kilogram sirloin steaks, sliced thinly

6 cups cubed sweet potatoes, steamed

3 cups thinly sliced cabbage

1 cup thinly sliced white onion

1 cup thinly sliced fresh basil

3 tablespoons lime juice

3 tablespoons low sodium soy sauce

2 tablespoons canola oil

1 1/2 teaspoons chili garlic sauce

1 teaspoon brown sugar

Cook beef on a pre-heated grill over medium high heat until just cooked through (slightly pink in the center), about 2 to 3 minutes per side. To make the dressing, mix together lime juice, soy sauce, canola oil, chili garlic sauce and brown sugar in a glass jar and shake to combine ingredients well. Place cabbage and onion in a bowl and toss with half of the dressing. Place grilled beef, sweet potatoes and cabbage salad in a serving platter. Drizzle beef and sweet potatoes with remaining dressing. Serve with tortillas.

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Cooking Recipes Know Where To Look For Success

Have you ever had the craving for a particular dish or meal, but cannot seem to find a recipe for it? If this sounds like you, there is no need to fret. The fact of the matter is that recipes are available all over the place. Just because you are not a master chef does not mean that you cannot find cooking recipes. If you know where to look for recipes you should never have any problem getting started with your next delicious meal. Here are three places that you can find cooking recipes without having to spend hours looking for them. 1. The most obvious place to find cooking recipes is in a cookbook. Paper recipes are what the majority of people turn to when they are trying to make a dish that they are not familiar with. After all, paper recipes allow you to keep the instructions handy as you move through the process. The good thing about cookbooks is that there are hundreds of them for sale, with each on touching on a unique topic. You can find a cookbook that covers everything from bread making to desserts. 2. When searching for cooking recipes never overlook a good friend. Chances are that if you like to cook, you probably know somebody else that shares the passion. Why not swap recipes so that everybody can enjoy? Trading paper recipes with a friend is one of the most overlooked ways of finding new dishes to make. 3. Of course, you can search for recipes online. If there is something that you need information on in a hurry, the internet is the place to look. Computer recipes allow you to find what you need without having to buy a single thing. In addition, many people have decided to go the internet route because they can print out the computer recipes and take them to the kitchen. It does not get much easier than that. Regardless of what type of recipe you are in need of, the fact of the matter is that they can be found in a number of different places. If you do not have luck with one of the options listed above, you can always try the next. And if none of them work for you, why not find your own way of compiling recipes? The bottom line is that you do not have to be a cooking professional to find quality recipes.

if u want to make more recipes Really trending recipes and techniques for bake lovers.

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Burning Fat Vs Burning Calories

o lose weight and get in shape you must have a good diet and exercise regularly to burn fat. The first thing you must understand about exercise is that just because you are burning calories does not mean you are burning fat. Your main focus when you exercise should be losing body fat, and you can’t lose body fat just from burning calories. When we exercise, our bodies will start burning calories, but the calories that are burned are the calories from carbohydrates in our system. In order to burn calories from your stored fat, your body requires the presence of oxygen. There is a certain amount of oxygen that your body needs in order to start burning fat and the only way for you to measure the amount needed for your own body is to keep up with your target heart rate during exercise. Please understand that if you continue to only burn calories from carbohydrates, you will lose mostly “water weight” which leads to a decrease in your metabolism. Also, think of the calories that are burned from carbohydrates as your energy calories. If you lose too much energy calories then your muscles will not receive enough energy to increase your metabolism which indirectly burn fat. Therefore you must increase your calorie intake when you are on an exercise program to replace your burned energy calories.

Burning Fat Calories during exercise During aerobic exercise, your body goes through several stages before it reaches the point where you are burning fat. You will hear people say that you are only burning sugar (carbohydrates) not fat during the first 10 minutes of exercise. This is true to a certain extent. I say this because you will continue to burn sugar past the 10 minute mark if you are not working out hard enough for your body to want more oxygen; or you are working out too hard and you can’t supply your body with enough oxygen for fat burning. When you exercise you must move at a steady pace (not too fast, not too slow) so your body will utilize your stored fat (not carbohydrates or sugar) as its energy source. Also remember that just because you reached the fat burning stage does not mean you will stay there. Staying at the fat burning stage once again depends on if you are moving at a pace that is right for your body. Make sure that you are within your target heart rate range. Burning Fat Calories at rest The only way for you to continue to burn fat calories hours after you have finished working out is through the anaerobic exercise of weight training. Weight training is the key to burning fat at rest. Weight training is an anaerobic activity that will cause you to burn more calories than aerobic exercise. The calories that you are burning during weight training exercises are mostly calories from carbohydrates (meaning you must eat even more calories per day for energy); but the calories you burn at rest are mostly calories from fat. The reason you are burning fat at rest is because weight training increases your metabolism which uses your stored fat as energy. To make your body the ultimate fat burning machine you must do aerobic (cardio) and anaerobic (weight training) exercises.

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 The Other Side Of Mexican Cooking

High-quality bell peppers, summer squash and cucumbers may not have arrived in the farmer’s markets yet, but they’re crisp, fresh and abundant at the supermarket-and most likely imported from Mexico. Many people don’t realize that Mexico exports far more than just chilies, avocados, tomatoes, limes and other produce you think of as being in Mexican food. Bell peppers in several colors, summer squash in many varieties, and different varieties of cucumbers are just as commonly available from our warm and sunny neighbor to the south. Mexico has exported high-quality produce to the U.S. for more than 100 years. All Mexican produce undergoes strict quality and safety assurances before it crosses the U.S. border, so you can know it’s safe and fresh. Plus, it’s healthy: Red, yellow and orange bell peppers are high in beta-carotene and vitamin C. Standard-sized cucumbers are just 39 calories each. And yellow squash and zucchini are an excellent source of magnesium. Try these vegetables in salads this month, or sliced on sandwiches, or in a stir-fry. You can even use summer squash and red bell peppers in your salsa. Zucchini & Red Pepper Salsa 2 pounds zucchini (look for small to medium ones) 2 medium red bell peppers, seeded and cut into a small julienne 1/2 cup peeled, seeded and diced cucumber 2 tablespoons finely chopped red onion 2 serrano chilies, seeded and minced 1 tablespoon olive oil 1 tablespoon fresh lime juice 1/2 teaspoon salt, or to taste 2 tablespoons chopped cilantro Trim and dice zucchini, and place in a medium bowl. Add julienne of red pepper, cucumber, red onion and chilies. Dress with olive oil, lime juice and salt, and toss to incorporate. Gently stir in cilantro and serve with yellow or blue tortilla chips, round slices of jicama, or thin slices of French bread. Makes 8 servings.

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How to Make Healthy Tea at Home: 5 Easy Recipes for Everyone

Tea is not only a beverage, it's an experience for millions around the world. The phrase "my cup of tea" is associated with many aspects of life. Whether it is morning time or sun set hours, the experience gets better only with tea. The term has also deeper connection with like and dislike. It has a special place in every family. It has been associated with family members' lifestyle and comfort. This special beverage has widespread consumption making it 2nd most popular drink after water. Researchers believe that it came from China as a medicinal drink and gradually reached every corner of the world. Tea loving nations have developed a number of recipes around tea based on their need and consumption behavior.

Some countries consider tea as a daily habit, while some others have it to comfort the body and mind. If you are a fan of this beverage, you must try some healthy recipes at home. These recipes are either related to hot beverage or cold beverage. In addition to a cup of tea, a glass of this beverage is also very common when the mood says to have something out of the box. Whatever may the type, it should be healthy and match our need. Let's have a look at some of the popular and easy recipes for everyone.

Lemon tea

Lemon is a good source of vitamin C and it prevents many diseases like, kidney stones, anemia, indigestion, etc. So, you should consider having lemon in various forms as a part of your routine diet. If you are preparing black/green tea, just squeeze half of a small lemon and you are done. Enjoy!

Cardamom flavored

Cardamom has cancer fighting compounds along with antioxidants and properties that help digestive problems. One exciting thing about this spice is its fragrance. Brew one or two cardamom with black tea or add milk, sugar etc. according to your taste. It will give you awesome taste and feeling of having a natural flavor.

Spicy taste

Adding spice can bring very powerful taste and gives refreshing feeling right from the first sip. This recipe may include spices like, star anise, honey, milk, cardamom, maple syrup, cinnamon, cloves, etc. Boil together with tea powder and enjoy.

Mixed with Jaggery

Jaggery prevents constipation and cleans the liver. It has antioxidant properties and minerals like zinc and selenium. If you are preparing spiced tea, add palm jaggery to sip on a perfect cup. Being a traditional sweetener, it can also be added with milk and milk powder.

Adding basil

Basil has a lot of medicinal properties and it is regarded as a holy pant among Hindus. It can sharpen memory, it can combat cold, flu, and infections, treats insect bite, asthma and stress. So having this with a sip will give you a lot of benefits. Having anti-bacterial, anti-inflammatory and antioxidant properties, it acts as a one-stop solution for all the members of a family. Preparing basil tea is very easy. Add 10-12 middle size leaves during boiling and your drink is ready.

All the ingredients mentioned here are generally available in any kitchen. If you are excited about trying these recipes, go and prepare. Family members will definitely like your culinary skills.

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Healthy Summer Snacking

Your air conditioner isn’t the only thing that uses energy in the hot weather-your kids do, too. Warm months usually means children are playing outside more. All that running, jumping and swimming uses up plenty of energy, so it’s important to keep your kids well-fueled. Here’s a recipe that can do just that. It’s a fun, portable snack mix made with California raisins, so it has a sweet taste and supplies lots of energy. Sunshine Snack Mix Ingredients: 2 cups California raisins 2 cups low-fat granola cereal 1 cup candy-coated chocolate pieces 1/2 cup sunflower kernels Directions: In large bowl, combine all ingredients; mix well. Yields: 51/2 cups Serves: 11 Preparation time: 5 minutes Fun Fuel The potassium in California raisins helps lower blood pressure, which has been shown to help reduce the risk of heart disease. In addition to adding fiber to the diet, raisins rank among the top antioxidant foods and even contain phytochemicals that contribute to oral health. The Taste Of Health Of course, nutrition facts probably don’t matter much to your children. Kids tend to focus on taste, and California raisins hold up well there, too. They make sweet, plump treats, which means they can be an easy way to help your children maintain a healthful diet-and to keep their energy levels up throughout the day. Looking for more summertime snack ideas? The California Raisin Marketing Board offers a host of tasty, easy-to-make recipes that require little to no time spent in the kitchen, giving you more time to spend with your kids. Try making Raisin Peanut Butter Balls for a quick snack or Spiced Apple Pie Party Mix for a good dose of dried fruits, nuts, cinnamon and nutmeg. Raisin Nachos with Cinnamon Dipping Sauce is sure to be a crowd-pleaser, and try Raisin Delights for bite-size balls of cream cheese and sunflower seeds rolled in coconut. Or just snack on California raisins straight from the box. Word count: 320

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Massage Chairs Which Chair

Our family have been looking for a massage chair for some time now. My mother not only has cancer of the spine but it has spread to her hip and if that wasn’t enough she has cervical spondilitis in her neck and shoulder too. As a family we thought we would club together and buy her a chair (they are not cheap!), in the hope that it would relieve some of the pain. When we came to look for a suitable one however, we found that there were all sorts of different options available.

A bit of history first. Massage chairs were were first available in the late 1980’s. They were developed to emulate the techniques and motions used by an real masseuse. The objective was to relieve stress and tension and to help improve back pain. The expense of producing the chairs, which had to be passed on to the customer, meant that they were usually beyond the reach of most people. Now, twenty years later and the cost of producing the chairs has gone down and more and more people are benefiting from the effects.

Massage chairs attempt to recreate two types of techniques – Shiatsu and Swedish massage. These two techniques are quite different. Shiatsu tends to use pressing, sweeping, patting and rotating movements. It focuses on releasing tension in specific areas of the body to restore blood circulation, muscle structure and benefit internal organs too. Swedish massage uses long gliding strokes and kneading motions and has the most effect on restoring the circulation and helping to allow muscles to relax too.

You will find a number of options available when purchasing a massage chair. At the luxury end of the market, the chairs have at least 2 rollers each in the back, legs and arms (some have 4). The chairs adjust to the size of the person sitting in the chair and automatically detect acupressure points that will be specifically worked on. These very expensive massage chairs actually memories the shape of the person sitting in the chair and then develop programs of massage for specific areas of the body. It will memories these programs so that they can be reproduced whenever that person sits in the chair again. The downside of these very expensive, leather covered chairs, is that they are HUGE and not for the normal sized room.

Other things to look out for –

Some chairs have air bags in the leg area: These are not beneficial unless there are motors to roll and knead the legs. All they do is squeeze the legs, just like when someone has their blood pressure taken.

It might have arm massagers, claws or air cuffs: Not only do these make the chair look bulky, there is no proof that they do anything other than squeeze the forearm!

Be careful because a massage chair isn’t necessarily going to be a benefit to you. Make sure that you read the article Massage Chairs – the Pros and Cons before making any decisions. You will find a link to it at the bottom of this article.

What did we chose in the end? We bought a simple chair that just had wooden arms and could recline electronically. The programmer was easy to read and use. In the upright position it also helped my mother to get out of the chair. That way she can relax completely, feet up, in the chair to maximize the benefits of the massage

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Easy Chocolate Chip Cookies

“There are two kinds of people in the world: those who love chocolate, and communists.” – Leslie Moak Murray

I can’t help but love that quote. When I was a kid, my grandpa always called any store bought cookies that somehow made it into the house “Commie cookies.” For him, it was Grandma’s homemade cookies or none at all.

There’s just something special about homemade cookies, especially chocolate chip cookies, so far as I’m concerned. It’s a great family activity, something even children can help with, and everyone loves eating the results.

Here’s an easy recipe for chocolate chip cookies I think you’ll enjoy:

Chocolate Chip Cookies

1 package butter pecan, chocolate chip, chocolate fudge, devil’s food, German, chocolate or yellow cake mix

1/2 cup butter or margarine — softened

1 teaspoon vanilla

2 eggs

1/2 cup chopped nuts

1 (6 ounce) package semisweet chocolate chips (1 cup)

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Salad Packs A Health Punch

Eating plenty of fruits and vegetables can help you ward off heart disease, stroke and certain types of cancer. Include dark green, leafy vegetables, yellow, orange and red fruits and veggies, cooked tomatoes and citrus fruits. If you consume 2,000 calories a day, aim for at least nine servings or 41/2 cups of fruits and vegetables.

Try mangos and sweet potatoes. Mangos are high in fiber, have no cholesterol or saturated fat and are high in potassium and beta-carotene. They help replenish energy. Sweet potatoes are the most nutritious and heart-healthy vegetable, according to the National Center for Science in the Public Interest. They’re fat-free, cholesterol-free, low in sodium and high in fiber. Besides the great taste, the sweet potato is a wonderful source of vitamins A, C and E. Cumin is a good source of iron and cumin seeds promote a healthy digestive system.

Spring Salad with Chutney Dressing and Sweet Potato-Cumin Crisps

1 (9-ounce) bottle mango chutney (about 1 cup)

1/2 cup reduced-fat sour cream or mayonnaise

1/2 cup plain low-fat yogurt

1/4 cup finely chopped fresh cilantro or mint

8 to 10 cups mixed spring greens

1 apple, thinly sliced

1 cucumber, sliced

Golden raisins and toasted cashews

Sweet Potato-Cumin Crisps

1 cup Bruce’s Sweet Potato Pancake Mix

2 teaspoons toasted cumin seeds

1/4 teaspoon Bruce’s Ma Cayenne Red Pepper

1 cup water

2 tablespoons vegetable oil

Prepare Sweet Potato Cumin Crisps; set aside. For dressing, combine chutney, sour cream, yogurt and cilantro; mix well. Refrigerate until ready to serve. At serving time, toss greens with dressing and arrange on salad plates with apple and cucumber slices. Sprinkle raisins and cashews over each serving and serve sweet potato crisps on the side. Makes 6 servings.

Note: For a main dish salad, toss 3 cups of cubed cooked chicken with some dressing and arrange on plates with greens.

Combine all ingredients in a bowl; mix well. Spray an 8-inch nonstick skillet or omelet pan with cooking spray and place over medium heat. When pan is hot, add 2 tablespoons batter and tilt quickly to spread evenly. Cook until golden brown, about 2 minutes, then turn and cook on other side until golden brown and crisp around edges. Repeat with remaining batter, spraying pan as needed to prevent sticking. Place rounds in a single layer on paper towels after removing from skillet, then place in a single layer on a lightly greased cookie sheet. Bake in a 325

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Christmas Cheesecake

This is a cheesecake that I have been making for over 20 years if you follow the recipe to the “T” you won’t have any problem, it is also colorful as well as the most wonderful piece of pastry that you ever put in your mouth. 1 1/4 cups graham cracker crumbs 2 tablespoons sugar 3 tablespoons butter or margarine melted 2 pounds cream cheese 1cup sugar 8 ounces sour cream 2 eggs 1cup flour

If you want to more recipes

FEELS GREAT. TASTES GREAT. CHRISTMAS!

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Chocolate Raspberry Cake

his is a moist chocolate cake recipe, it is a 3 layer cake with 2 layers of raspberry cream filling and topped with a chocolate raspberry butter cream icing. Are you salivating yet?

To make this cake use your favorite chocolate cake recipe or for the inexperienced baker just use 2 dark chocolate cake mixes.

Mix with

8 medium eggs

2 cups cold water

2/3 cup oil

Mix on medium speed until well blended, scrape bowl, mix for 1 more minute.

Pour in equal portions into 3 (10×2 inch baking pans).

Bake at 350 degree preheated oven for approximately 30 to 40 minutes or until done. Cool on rack, remove from pans, level cakes by cutting off rounded tops.

Purchase a good fruitful raspberry pastry filling (H&H) is the best, place about 1 pound of filling in a bowl and add whip cream to it (whip the cream first) now fold them together until you reach the desired flavor and thickness (don’t make it too thin).

Use any chocolate butter cream recipe that you like and add to the icing (black raspberry extract) until you reach the desired flavor (if you make the icing too thin just add some more 10x sugar).

On the bottom layer put a dam of icing around the edge and your filling in the center and smooth to level, repeat for 2nd and 3rd layer, decorate as in picture, use shaved chocolate or chocolate jimmies in center of the top.

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