6 foods you and your family need to eat often

Garlic spinach (Photo credit: Wikipedia)

Many of us have become with Dr. Oz through the years and know that he is always giving us great recipes, advice and information on how to take better care of our bodies. This list is a few things he says we need every day.

1. Garlic- What's not to love about garlic? In addition to the wonderful flavor it imparts on so many of our favorite dishes, garlic is used the world over for it's medicinal properties. Garlic is a natural antibiotic, fights high cholesterol and high blood pressure, and has cancer fighting abilities as well. 
2. Tomatoes and/or paste- You want to  aim for at least 10 tablespoons a week.  Beware many commercially prepared sauces have excess preservatives, sugars and additives that you do not need. Ideally the best sauce is the ones that have had the least amount of processing. Look for sauces and pastes that are 100% USDA organic, certified Kosher, and Vegan which means it will be gluten free.
3. Olive Oil- Olive oil  should be kept in a dark bottle/container in your refrigerator.
   Do not fry foods in Olive oil as the heated oil loses any benefits you may want to gleam from it. Olive oil should be used and treated as a condiment and used to flavor foods that are already cooked or raw. Instead of cooking food in Olive oil, choose another healthy cooking oil.
4. Spinach- How many ways is spinach healthy, let me count the ways..just be sure you've got nothing better to do for the rest of the day. That's because spinach is considered a super food and with good reason. Here are just a few things to know about spinach and why you should have it as often as possible.  Spinach is full of Flavonoids -- a phytonutrient that has anti-cancer properties.  These phytonutrients have been shown to slow down cell division in the stomach and in skin cancer cells. And for the fellows out there spinach has proven to be a  significant guard against aggressive prostate cancer. The list goes on to show that spinach is helpful with inflammation, lowers blood pressure, eye sight issues related to age like macular degeneration, and cataracts. The high levels of vitamin A also help with all sorts of skin maladies including wrinkles, acne and other things that rob us of our youthful appearance.
   
5. Almonds- Always opt for raw unroasted Almonds. Roasted nuts are heat damaged and the nutritive and healthy attributes are thereby damaged. Always keep your raw Almonds and nuts  in the refrigerator to ensure freshness. Almonds are great for your heart, prevention of prostate cancer, blood sugar issues, inflammation, lowering cholesterol, and more.
6. Pomegranate- Pomegranate juice is a natural source of polyphenols and other antioxidants including tannins and anthocyanidins. These antioxidants guard against the damaging effects of free radicals, unstable molecules that attack cells and may lead to numerous health concerns and premature aging.

Related articles

• Nutrisystem Sodium count per meal/day
• How to make brown rice pilaf

How to make baby spinach dip

This recipe is super fast, super easy and super tasty. You will need a good quality processor or an appliance similar to a Ninja Master Prep Professional processor for best results. This recipe only has a few ingredients is low carb, low fat and ideal as a vegetable dip, or for chips.
Ingredients:

• 1 ¼ cup of low fat Greek yogurt
• 1 clove of garlic
• 2-3 tablespoons fresh lemon juice
• 1 cup of fresh, washed baby spinach leaves
• Seasonings (your choice)

Instructions:
In a food processor, add all ingredients and pulse thoroughly until well blended. Chill in your refrigerator for an hour and serve.
Other suggestions:
Add ½ cup grated Parmesan cheese and mix into hot pasta for a nice creamy spinach pasta side dish. Try different seasonings depending on what you are serving. 1 cup of Avocado in exchange for your spinach will be a nice dip for tortilla chips as well. Remember to add a little diced onion to make easy Guacamole.

Related articles

• Bullet Express Machine Product Review

  ---

• Is the exercise and health industry forgetting the obese?

  ---

• Esprit Harvest 27' Above Ground Pool Product Review

  ---

• How to correctly prune your rose bushes

  ---

• Ham hocks and Mustard greens

  ---

Shrimp and Asparagus Salad

shrimp (boiled), lemon juice, fresh cream, mayonnaise, salt, chervil (Photo credit: Wikipedia)

If you're looking for a light and satisfying low carb salad, this can be eaten alone or used as a side dish. Enjoy!

Ingredients:

    1 10-ounce package frozen asparagus spears                     
    1 pound shrimp cooked
    1 tbsp Old Bay Seasoning
    2 tablespoons lemon juice                                 
    1/4 cup Ranch dressing                          
    1/4 cup finely chopped green onions                             
    Romaine lettuce                                                   
    Tomato wedges                                                  
    Lemon wedges                                                   
    2 tablespoons parsley chopped                                  

Cook asparagus according to package directions. Drain and cool.

Meanwhile, in a medium bowl, sprinkle shrimp with lemon juice and Old Bay Seasoning. Let stand for 2 minutes stir and drain off excess. Add 1/4 cup of the dressing and green onions. Chill for 20-25 minutes.
Take Romaine lettuce leaves and line salad bowls. Arrange asparagus in a circular pattern. Spoon shrimp mixture over asparagus. Finish with tomato, lemon and parsley.

Related articles

• Baked zucchini with herbs
• Healthy Homemade Lemonade
• Creamy veggie pasta salad
• American Chop Suey

Baked potato skins

Image via Wikipedia

We all know that potatoes are a real treat baked in the oven. However, as we move towards a healthier lifestyle, potatoes have to be limited, especially if you are a low carber. However limited doesn't mean eliminated and these baked potato peels make hit the spot and be a better alternative that roasted potatoes would be. Great to serve for parties and game day. The addition of the sauces give these potatoes a little extra flavor.

Makes 4 servings

Ingredients:


    Extra virgin olive oil                          
    4 to 6 potatoes medium                                        
    Salt or seasoned salt of your choice                          
    Black pepper Freshly ground
    1-2 Tbsp.  Worcestershire sauce
    1-2 Tbsp. Soy Sauce
                                     
Preheat oven to 450° F.

Instructions:
Scrub potatoes well, making sure there is no left over grit. With a paring knife, peel skins off the potatoes, about 1/8 -inch thick. Place potato pieces in a large bowl. With your hands toss and coat both sides with olive oil, Worcestershire and soy sauce. Place on cookie sheet/baking pan skin side up. Sprinkle with salt and pepper. Bake for 10 to 12 minutes or until crisp and golden. Serve immediately in a napkin-lined basket. You may opt to sprinkle with salt and pepper once skins are removed from oven and are still hot.

Tip: Sprinkle the potato skins with Parmesan before placing in oven for another great flavor.

Low carb stuffed Bell peppers

Image via Wikipedia

Looking for easy summertime meals that are light, low carb and satisfying? Stuff Bell Peppers fills the bill. One particular benefit of this recipe is that you do not need to use your oven.  If you live in South Carolina and would like to order local low carb products than be sure to check out this site from Anderson, SC : Low Carb Connoisseur. They have a full line of low carb products and because they are local, you're sure to get your order super fast! For more low carb recipes and ideas see: The Low Carb Kitchen.

Ingredients:

2 lbs. lean ground beef
1 medium yellow onion
4 green or red bell peppers
2-3 tablespoons of Extra Virgin Olive oil
1 cup diced/chopped Portabello mushrooms
1 red or yellow bell pepper diced
1 teaspoon of low sodium Soy sauce
1 teaspoon of Worcestershire sauce
seasoned salt (to taste)

Instructions:
In a skillet, brown ground beef, onions,red or yellow diced bell pepper and mushrooms until meat is no longer pink and vegetables are firm but can be pierced with fork. Drain excess grease from ground beef.  Stir in seasoned salt, soy sauce, and  Worcestershire sauce.

The four green or red bell peppers that were reserved for stuffing can now be split lengthwise or you may remove the caps on the top, but this will take an additional amount of microwave time. Make sure to remove seeds and any pith. Place open side down in a microwaveable dish, and cover with plastic wrap. Cook in your microwave for around 7-8 minutes if the peppers are large. Once peppers are cooled you can handle and fill with meat/mushroom mixture. Sprinkle the tops with shredded cheese, either Mozzarella or Sharp cheddar and return to the microwave. heat until cheese melts and serve.
These are a great side dish with grilled Salmon, steak, or chicken.

Related articles by this author:

• Top low carb recipes
• Hamburger veggie bake
• Seasoned Chicken Parmesan
• Peach Melba dessert recipe
• Low Carb Broccoli Casserole

How to Make Healthier Spaghetti

Image via Wikipedia

Healthy Spaghetti is just as delicious as the traditional version...
This spaghetti recipe has all the flavor of regular spaghetti with a lot less guilt. Using canned crushed tomatoes instead of store brand sauces, low carb pasta, and low sodium condiments make this a healthier choice.

Things You'll Need:
 
* 1-2 tbsp. Basil
* 1 tbsp. Oregano
* 1 tsp. Garlic powder
* 1 tsp. Onion powder
* 2 tbsp. Low sodium soy sauce
* 1 13.25 oz. box of Dreamfield's Spaghetti Pasta
* 3-4 lbs. of lean ground beef or ground turkey
* 1 15 oz. can of diced tomatoes
* 2 15 oz cans of crushed tomatoes
* 1/2 of a large onion diced
* 1-2 cups of diced Portabella mushrooms
* 2 tsp hot sauce
* several cloves of garlic (minced)
* 1 tsp cayenne pepper
* 1 tbsp. Paprika
* 1 large diced bell pepper
* ground black pepper to taste
* 2 large pots, or one large skillet and one large Dutch oven
* Low fat Parmesan cheese

1.

In either a large skillet or pot, brown your ground beef or turkey. Add all diced veggies and spices. Once your meat has been thoroughly browned, drain all fat. To remove up to an additional 30% of the fat in the meat, you can leave it in a strainer, put the strainer over a large pot and rinse thoroughly with hot water. This practice removes most left over grease from the meat. If you choose to do this, wait to add your spices until after this is done. Set meat aside, and discard grease.

2.

In a large Dutch oven fill up to two thirds of the way with water and bring to a rolling boil. Add Dreamfield's Low Carb Spaghetti to the pot and cook for 9-10 minutes. Add a little Olive oil to the water to prevent over boiling and to keep pasta from sticking. Stir frequently to keep noodles separate as well. I like to break my spaghetti noodles in half before adding to the water so that they fit into the pot better and a little less messy when eating. Dreamfields Pasta has only 5 grams of digestible carbs per serving. Compared to regular pasta.

3.

Return your meat to the skillet, and add your diced tomatoes, crushed tomatoes and heat through allowing to simmer while the spaghetti noodles are cooking. Cans of crushed tomatoes are far healthier than store bought sauces as they have less sugar added, less additives, and lower carbs per serving. This allows you to control the spices and flavors as well. Store brand spaghetti sauces are packed with sugar and sodium and cost far more per ounce. Do a little comparison shopping next time and see if I'm telling the truth.

4.

Strain your noodles, and if you like mix in with the meat sauce of serve separately with the meat sauce served on top. Add a little olive oil to the noodles if you are going to serve them separately and stir so they won't stick together.

For information on low carb pasta, see-         www.netrition.com

Low Carb Tuna Patties

"I have made these for quite sometime and find that kids seem to like Tuna Patties a little better than Salmon. This patty tastes great by itself of as a part of a whole meal served with Cold Macaroni Salad, Rice with Tomatoes or in a sandwich with a slice of cheese melted on top"~~Dawn


Ingredients:
2 cans of Tuna (5 oz. )
2 Whole eggs
1/4 cup finely chopped onion
1/2 cup soy flour
2 tablespoons of Parsley
2-3 tablespoons of Parmesan cheese
1/2 teaspoon seasoned salt
1/2 teaspoon lemon pepper
Dash of Garlic Powder
Dash of Paprika
2-4 tbs Extra Virgin Olive Oil
In a large bowl combine all ingredients giving them a good stir just until well blended.
Heat a large skillet , heat your Extra Virgin Olive Oil until a drop of water starts to sizzle when added to the pan.

Using a soup ladle or a large spoon scoop out your tuna mixture and cook on one side until patty moves around in the pan freely. Turn over and repeat the process cooking for additional few minutes. Patty is ready when it no longer expells raw batter when pressed with a spatula and is firm.

Place cooked patties on a plate lined with paper towels to drain and add seasoned salt to them the minute the come out of the frying pan. Patties should be golden brown in color.

Related articles

• Tuna Egg Foo Young - Tasty Philippines Recipe (notecook.com)
• A Roman Classic: Tuna and Egg Pizza (leberpr.com)