Healthy Salad Dressings Made Easy

With warmer weather looming on the horizon in Northern
America, many women and men start to simplify and streamline
their diets. Gone are the heavy chili dinners and beef stews
that fill our bellies in the dead of winter. Enter the
salad: cool, fresh, crisp bursts of flavor - but not
necessarily a significant caloric savings over a meat and
potatoes dinner. The culprit: creamy, oil based dressings.
The solution: for most, it's to take their dressing on the
side.

Traditional commerically prepared salad dressings are an
easy way to turn a healthy salad into a calorie-dense,
fat-laden disaster. Bottled dressings can have anywhere from
8 to 20 grams of fat per serving.

Take your dressing on the side? Never! At least, there's
never a need when you make your own healthy salad
dressings.

Of course, you can buy decent commercial low-fat dressings,
or even organic dressings but, more often than not, they are
loaded with unhealthy elements like sugar and heavy amounts
of heart-unhealthy sodium.

It's hard, however, to beat a homemade dressing!

The key to making delicious healthy dressings at home is to
reduce the oils and other fats, and bump up the ingredients
that add texture and flavor.

The oil in any salad dressing serves several functions,
including providing a "cling" or "binding" factor, so
your acidic and other flavorings (such as vinegar and herbs)
don't end up in a puddle at the bottom of the bowl.

Oil also serves to soften and balance the acids so that
they're more pleasing to the pallate.

When thinking of healthier dressings, most people eschew
creamy dressings in favor of lighter vinaigrettes. But
classic vinaigrettes often use a 3-to-1 or 4-to-1 ratio of
fat to acid (for example: olive oil and red wine vinegar).
Such a ratio can yield at least 10 grams of fat per
tablespoon! And who uses just one tablespoon?

So what constitutes a healthy salad dressing?

Let's look at oil.

When choosing oils for your dressing, think carefully about
flavors. Extra-virgin olive oil is almost always an
excellent healthful and flavorful choice. But so are nut
oils such as almond, macadamia and hazelnut. Each
contributes complex yet subtle flavors that can complement a
salad. Olive and nut oils also are rich in healthy
monounsaturated fats.

You can reduce the amount of oil, however, in any dressing
by approximately 40 percent if the other ingredients that
balance the dressing are not too acidic.

A common complaint when reducing the oil content of a
dressing recipe is that one often misses the thick texture
that oil adds to your recipes. Try adding Dijon mustard as
an emulsifier to make up for the reduced oil. Like oil,
mustard is thick enough to bind the other ingredients and
adds a tangy flavor.

In creamy dressings, the emulsifier often is sour cream or
mayonnaise (and sometimes oil, too). Providing a healthy
option for these ingredients is an easy fix.

Nonfat yogurt, reduced-fat sour cream, and reduced-fat
mayonnaise all make good substitutes. They each have good
flavor and produce dressings that hold together and coat
vegetables quite well.

Or try buttermilk. Buttermilk is always either nonfat or
reduced-fat. Its thick texture and mild, tangy flavor makes
it a useful ingredient.

With a little bit of ingenuity and creativity, it is
possible to make healthy salad dressings without sacrificing
good nutrition by cutting calories, fat and chemicals.

Kitchen Appliance Juicers - How They Can Keep You Healthy

How to choose a juicer? There are many kinds of juicer on the market today, from the simple lemon squeezer to state-of-the-art juice extractors. So which one should you choose , you want to consider your budget, the size of your family or if you are a vegetarian. In my opinion you should get the best and strongest that you can afford so you are not tempted to put it away in the cupboard and forget about it. You want to keep this kitchen appliance on the counter where you see it. Mixers and blenders can also be used.

How long can you keep the juice for? If you squeeze fresh orange juice you want to drink it right away. The reason for this is because it will start to separate in a matter of moments. Oxidization starts to happen within minutes, depending on the kind of juice. Another way to look at it - think of an apple and how quickly it turns brown. The apple is still edible, but it's better for you, not to mention tastier if you juice it and drink it right away. The antioxidants in the juice will absorb any excess free radicals within your body to help prevent cell damage by these free radicals.

How many ingredients do I need? The fewer the better. If you start to add too many flavors, your drink will taste very fruity and be very thick like a milkshake. Some juices, like beetroot and spinach are good for you in small quantities, but not so good for you in large quantities. Beets are famous as a blood tonic and are full of vitamins - A, B group, C, potassium, calcium and iron. They are good for blood pressure, protect against anemia, and promote overall good health. Spinach contains oxalic acid which stops other vitamins from being used by the body. You want to mix small amount of your favorite juices like apples and oranges which both contain vitamin C.

Sweet and Salt? Fruits today often do not get a chance to ripen on the tree, so they are sour in taste. You can add sugar or honey (which is sugar) to sweetener up your drink or you can use one of natures natural sweetener - apple juice. Some vegetable juices could use a pinch of salt to spice up their flavor. But if you do not approve of salt like me, try squeezing a little bit of lemon juice.

Tonics from herbs and spices: Herbs and spices are age-old ways to flavor food and influence the body and mind. Rosemary tea will wake you up and lavender tea will help you sleep. Ordinary tea will perk you up. Cardamom and ginger will calm an upset stomach. Star anise and lemon are just simply comforting.

Thanks to inexpensive juicers, blenders and mixers we can all make our own drinks from fresh fruits and vegetables in no time at all. It's an easy way to good health.

Easy Recipe - Strawberry Pie

Since spring is finally here, sort of (it snowed here in Denver on Easter day, sigh), I thought I would share one of my favorite strawberry recipes with you. It is a pretty easy recipe that does not even require any baking. Start to finish, it takes about 20 minutes. As I do at my baking site, I am going to share with you here the story behind the recipe.

Cream Cheese Strawberry Pie

Strawberries are my favorite fruit. I always have them around when they come into season in the spring. It always brings back memories of going to pick berries with my family in the summer. We would all pile in the car with buckets and ice cream pails, eager to taste fresh summer berries. We would go to one of the nearby berry farms that had acres and acres of berries. I remember it seemed so huge to me as a kid and I could not believe how many rows upon rows upon rows there were. All of us kids of course ended up eating just as many berries as we picked. There is nothing that has quite as much flavor as a strawberry fresh from the field, warm with sunshine. Makes me want to go hunt down a local berry farm so I can share that memory with my daughter!

1 package (8 ounces) strawberry flavored cream cheese

1 package (3.4 ounces) vanilla flavored pudding

2 cups cold milk

1 (6 ounce) ready-to-use graham cracker pie crust

1 pint of strawberries

Prepare the vanilla pudding according to the package directions. (Put the pudding mix and the milk into a bowl and whisk together for 2 minutes.) Allow it to set for 5 minutes. I usually use this time to start washing and cutting the strawberries. I typically just cut them in half for this recipe. Once the pudding has set, place the cream cheese in a medium sized bowl and mix with an electric mixer for 30 seconds at low speed. Add the pudding to the cream cheese and mix for about one minute on low speed. Put the mixture into the pie crust and put it in the refrigerator for 10 minutes. Continue washing and cutting the strawberries while the pie is in the refrigerator. Place the strawberries on top of the pie. Store any leftovers in the refrigerator.

Enjoy your spring (and your berry picking adventures)!

Happy Baking!

Chicken Masala

The country of Suriname is located in the north of the continent. Suriname also lies in the western hemisphere. This tiny country is encased by one water body the Atlantic Ocean in the north, French Guiana to the east, Brazil to the south and Guyana to the west.

Surinam has a very mixed population. The original people of the country were the Arawaks and the Caribs(Amerindians). When the Dutch colonized the country, other Europeans filtered in. with slavery being a rampant practice, the colonizers imported African slaves. Later bonded laborers from India, Indonesia and China were also brought in.

Mixing the different varieties of vegetables which grow in Suriname with the traditional cuisine of the different ethnic groups, Surinam offers a spicy, good and colourful variety of dishes including American, Chinese, Creole, European, Indian and Indonesian.

Chicken Masala

Masala is an exotic blend of spices- cinnamon, cloves, black pepper, cardamom- that adds flavor and aroma. (Hindustany curry powder)

Ingredients:

For the marinade:

4 cloves of finely chopped garlic


3 to 4 tablespoons of masala powder


1 to 2 tablespoons of corn oil


salt and pepper to taste

For the main meal:

1 kilogramme chicken fillet cut into cubes


2 big chopped onion


2 cloves of finely chopped garlic


1 tablespoon thinly sliced celery


2 whole dry red chilli (optional)


5 hard boiled eggs


2 tablespoons of corn oil and a little bit of water


1 cup tomato puree


salt and pepper to taste


a stock cube if required

vegetables :

Half a kilogramme of string beans or, if not available, green beans


6 to 7 medium size potatoes


some salt and pepper


2 to 3 tablespoons masala (Hindustany curry powder)

Directions

Make a mix of 3 tablespoons of oil, salt, pepper and masala. Add the cut meat and marinade it for at least 2 hours.


Fry the onion, garlic, tomato puree and the celery in the oil , add the meat and cook all until brown. Add some water until the meat is covered and lower the heat.

Immerse the diffuser with the 2 whole dry red chilli in it and let all simmer for about 40 minutes. If needed, season it with extra masala and a stock cube to your taste if necessary.

Cut the potatoes into quarters and cook them just like your meat and than for 10-15 minutes in water with 1-2 teaspoons of masala and some salt and pepper.


Clean the String beans, cut them into 1-2 inch-pieces and cook them as well for 10 minutes until bite-ready.

Boil the eggs until hard(8-10min.) and shell them.


Remove the diffuser with the chili pepper from the meat and season the sauce with some salt and pepper if required. Add the eggs and heat all thoroughly.

Serve the potatoes, the vegetables with white rice, naan bread or roti


(Roti is a kind of a double pancake with ground yellow split peas in it ).

Good Luck - Enjoy your meal

Barbeque Safety Tips

When considering barbeque safety, there are several things to consider.

1. The Location Of The Grill

Be careful to choose a spot that is away from trees, brush and other overhanging structures. Imagine a flare up. Will your roof catch fire? Locate the grill well away from all flammables.

Choose a spot that is away from the main traffic flow patterns. You do not want the football game to accidently back up into your grill. Ruining your dinner and possibly burning someone or something. It would also be a good idea to be located near a garden hose.

2. Using Proper Utensils

Grill safety includes using the proper utensils to avoid burning. The barbeque utensils that you see in stores are longer than kitchen tools for a reason. You want to be able to reach into the fire, if needed, without getting burned. You will be safe if you use the proper utensils.

3. Dress Properly For The Grill

This seems a bit crazy, but it is important. You need to be sure that you are not wearing anything that is too loose or that might somehow find its way into the fire. Also, I recommend closed toe shoes. I know you wouldn't drop any of that precious barbeque, but just to be safe. . .

4. Follow Proper Lighting Procedures

Follow your manufacturers instructions for lighting your grill. Never pour lighter fluid or other flammables onto a lit grill, even if it appears not to have caught. I know you've heard this before, but confess -- I bet you've tried it. It is definitely not safe, so don't do it again!

I hope that these tips will be helpful to you. Enjoy a safe and tasty barbequing season.

Why Is My Steak Always Tough?

You invest a lot of time and money into the steaks for a special occasion and when dinner time comes, they are tough. What happened? How can you cook steaks as tender as your favorite restaurant?

The first step to cooking a good steak is to choose the right grade of steak. Here are the grades for beef used in the United States.

USDA Prime - The top quality beef is graded USDA Prime and commands top prices. USDA Prime grade meats are sold to the restaurant industry and specialty markets and are not as likely to be found at your local grocery chain.

USDA Choice - The next grade of beef is USDA Choice. USDA Choice is tender, flavorful and only slightly lower in quality than USDA Prime. The meat is well marbled with fat and will be tender and juicy when properly prepared. USDA Choice makes up about 70% of all graded beef and is readily available in your supermarket.

USDA Good - USDA Good graded beef is an acceptable grade of beef that has only minimal marbling of fat. It is leaner, and will not be as tender as USDA Prime or Choice.

Next, look at the color and texture of the meat. A good steak should be firm to the touch, moist, and bright in color. It should be well marbled with thin streaks of white fat throughout and a thin crust of steak on the outside. In our fat conscious society, we tend to look for lean cuts of meat, but the thin streaks of white fat marbled throughout the meat are the key to a tender juicy steak.

The most tender and juicy steaks come from the sirloin, the short loin, and the rib. These steaks include the sirloin steaks, porterhouse steaks, t-bone steaks, rib steaks, delmonico steaks, and the filet mignons. Steaks containing bone will weigh more than those without, but the bone adds flavor to the steak.

Aging is a desirable process that intensifies the flavors and makes the meat more tender. Aged steaks are more expensive and usually only found in high end supermarkets and specialty markets. An aged steak is recognizable by its darker color.

The first step to a tender juicy steak is choosing the right cut of meat. I hope that these tips will help you next time you decide to invest in a nice steak. Choose the best cut of meat available and look for the thin marbling of fat that indicates a tender steak. If you cannot find or afford the better cuts, then investigate marinating the meat to increase tenderness.

Simple Tips on Cooking For Two

I come from a fairly large family, so I was used to cooking for a lot of people when I first started cooking. It was hard for me to cut down my cooking proportions to adapt to smaller portions, but that is important when you are cooking for a few. Cooking for two can be a lot of fun and much less expensive than cooking for a lot. You don't have to cut down on quality or elegance just because you are preparing for a few. Many people think it is hard to fix meals for just two people, so they will often eat out because they don't want to go to all the trouble of cooking a meal for just two. This article will give some simple tips on cooking for two that can not only help plan your meals, but make it fun as well.

Cooking for two should be just as rewarding as cooking for many. I've always loved a good challenge and sometimes just fixing a meal for two can seem more like a chore than a privilege. It is up to you the cook, to make each meal a special treat. Your spouse will love the different meals you prepare, and if you are excited and look for new and creative ways of displaying your meals, you will both look forward to the special time together. You can often buy cheaper for two, so you will be able to afford better cuts of meat, fish, or wine, and be able to afford more expensive meals at home more often than most families. Cooking for two can afford you the luxury of gourmet meals at more affordable prices.

It is often easier when cooking for two to prepare extra that can be frozen and pulled out at a later date. On nights when you are limited on time, you can pull out one of your special meals you had already prepared and dress it up a little different than the last time you had prepared it. Your spouse will think you spent a lot of time preparing it and they will appreciate all your effort. You will feel proud of the little time you spent cooking for two and know that this particular night would normally have cost you money eating out, but because you planned ahead while previously cooking for two, you were able to save money that can be used for something else.

Grocery stores have now made cooking for two easy. You can buy just about anything these days in smaller portion sizes. This doesn't always give you the best prices, but in many cases, you can freeze what you don't use the first time. In other cases, buying a larger quantity, dividing and freezing up the portions you will need in cooking for two will allow you to save money for other expenses. With some creative ideas and a little desire on your part, cooking for two can be very fun and rewarding. I know your spouse will feel special that you went to all the trouble.

Three-Layered Bee Hoon Soup, A Hakka Specialty In Machap

Bee hoon soup is as familiar as chicken rice and nasi lemak. But three-layered bee hoon soup? Many would would have heard or eaten this exotic noodle dish if they are a resident or frequent visitor to Machap.

The three-layered bee hoon soup or "Shang Chen Mi Fen Tang" is a popular Hakka noodle soup here, and what makes it special is that it can only be found in Machap New Village.

"We call it three-layered bee hoon soup because it consists of three layers of pork. Many people come here just for that," cook Tai Chee Fong, 33, told Bernama.

Tai, a local, has been dishing out this special rice vermicelli soup since he started his family business five years ago.

He only operates from 8am to 4pm, almost daily, taking off once every two weeks.

"Many people here couldn't find a job. That's they've become self- employed. This (the noodle soup) is my own recipe, you can't find it at other places," he said.

Tai said many captains of corporations and politicians had dropped by his shop to savour the dish.

"Sometimes, I can't operate longer as the ingredients run out early due to many orders. I only order 3kg of pork each day," he said, adding that the popularity of his noodle soup was spread by word of mouth.

Tai said he would definitely be voting in the Machap state seat by-election this Thursday after finishing work.

"I've made my mind on who I would vote for," he added, smiling.

-- BERNAMA

Easy Crock Pot Recipes - Beef Burgundy and Country-Style Ribs and Sauerkraut

Crock pot meals are convenient on those busy work nights. Its nice to come home to the tantalizing smell of a well cooked meal waiting for you. The challenge is to find those recipes that are not only quick and convenient, but tasty as well. Here I offer two recipes that are tasty and easy - Beef Burgundy and Country-Style Ribs with Sauerkraut.

This is my version of Crock Pot Beef Burgundy. It is quick to prepare in the morning, especially if you opt to skip the browning process (I usually do.) You can also cook this, well covered, for 2 hours in a 350 degree oven. The cooking time on the Beef Burgundy is 3-6 hours, but the longer you cook it on low, the more tender it will be. I don't usually worry about the time, I put it in before I leave for work and eat whenever the wonderful smells are too much for my willpower.

Beef Burgundy in the Crock Pot

2 pounds Beef Cubes (round steak, sirloin tip, or roast)

1 can golden mushroom soup

1 package dry onion soup mix

1 cup burgundy wine

OPTIONAL, but does add good flavor: Brown the beef cubes in a little oil.

Combine all ingredients in crock pot. Stir to combine. Cover with lid.

Cook in crock pot for 3 hours on high or 6 hours on low.

Serve over hot noodles or rice.

Country-Style Ribs and Sauerkraut 1 bag sauerkraut ; rinsed, drained

1 onion

1 red-skinned apple

2 - 3 pounds country style pork ribs

1 cup beer

1. Put sauerkraut in bottom of crock pot. Add diced onion and chopped apple. Do not need to peel apple. Stir and even the top.

2. Layer country ribs on top of kraut mixture. Pour beer over all. Cover and cook on LOW from 8 to 10 hours.

This recipe yields 4 to 6 servings.