How Diet Drinks Are Making You Fat

http://drhyman.com/blog/2013/02/15/how-diet-soda-makes-you-fat-and-other-food-and-diet-industry-secrets/?utm_source=WhatCounts+Publicaster+Edition&utm_medium=email&utm_campaign=drhyman+newsletter+issue+%23114&utm_content=+Read+more

Why Cooking Can Save Your Life

http://drhyman.com/blog/2013/02/22/why-cooking-can-save-your-life/?utm_source=WhatCounts+Publicaster+Edition&utm_medium=email&utm_campaign=drhyman+newsletter+issue+%23114&utm_content=Get+the+story

Quinoa and Vegetable Stuffed Zucchini

Prep time: 15 minutes
Cook Time: 1 hour 15 minutes
Track: Basic Side
Level: Easy
Budget: $

For the Quinoa:
1 cup quinoa
1 cup vegetable broth

For the Stuffing:
2 tablespoons extra virgin olive oil
1/4 pound pancetta, finely chopped
1/2 large yellow onion, finely chopped
3 garlic cloves, minced
1/4 teaspoon cayenne pepper
8 ounces baby bella mushrooms, finely chopped
Sea salt, to taste
Freshly ground black pepper, to taste
2 cups baby spinach
3 small zucchini, seeded and halved
2 cups marinara or tomato sauce
Quinoa:
1. Dry toast the quinoa in a medium pot over medium-high heat for 3-4 minutes until aromatic and popping.

2. Add the broth and 1/2 teaspoon of salt and bring broth to a boil. Cover the pan and reduce heat to low. Simmer quinoa for 20-25 minutes until all the liquid has evaporated and the quinoa is cooked.

3. Turn off the heat and let the quinoa steam in the pot for 3-5 minutes with the lid on.

4. Fluff quinoa with a fork and transfer to a large bowl to cool.
Stuffed Zucchini:
1. Preheat oven to 375°F.

2. Heat the 1 tablespoon of the oil in a medium cast iron pan over medium-high heat. After a minute add the pancetta and cook it until it has rendered some of its fat.

3. Toss in the onions and saute for 7-8 minutes until brown. Add the garlic and cayenne pepper and add the mushrooms.

4. Season the mushrooms with salt and black pepper and cook for 5-6 minutes until soft and brown. Toss in the spinach and cook it until it wilts.

5. Add the cooked vegetables to the quinoa and toss to combine.

6. Scrape the seeds out of the zucchini halves with a large spoon so you form a channel for the stuffing.

7. Pour the marinara sauce in the bottom of a 9"x13" baking dish and lay the zucchini skin-side-down. Brush the halves of zucchini generously with olive oil and season them with salt and black pepper. Fill the wells with a few tablespoons of stuffing and gently pack it down.

8. Tightly cover the dish with foil and slide it into the oven on the top rack. Bake for 30 minutes, remove the foil and bake for another 10-15 minutes. The zucchini should be soft and the sauce should be bubbling when done.

9. Let cool for 5-10 minutes and serve immediately. Leftover stuffed zucchini can be stored in the refrigerator for up to 4 days.
Nutritional Analysis:
Serving Size (1/2 zucchini with stuffing): Calories 197 Fat 4 g, Sat 1 g, Cholesterol 0 mg, Fiber 5 g, Protein 9 g Carbohydrates 33 g, Sodium 164 mg

Unsafe Foods

http://www.huffingtonpost.com/2013/02/13/sugar-limits-in-drinks-regulations_n_2677698.html?utm_hp_ref=health-news&ir=Health%20News

Is The Diet Indusry Making Us Fat? Katie Curic interview

http://www.katiecouric.com/videos/is-the-diet-industry-making-us-fat/

Five ways To Eat Healthy On a Budget

http://www.huffingtonpost.com/tana-amen/healthy-eating-budget_b_2638662.html?utm_hp_ref=health-and-fitness&ir=Health%20and%20Fitness

Black Bean Breakfast Burrito

Ingredients

• 1 and 2 egg whites

• 1/4 cup canned black beans, rinsed and drained

• 2 tablespoons salsa

• 2 tablespoons shredded low-fat cheddar cheese

• 1 small whole-wheat tortilla

Directions

Make it: 1. Scramble eggs, beans, salsa and cheese. Fill tortilla with egg mixture.

Blackberry & Nectarine Yogurt Parfait

 

 

Ingredients

• 6 ounces nonfat plain greek yogurt

• 2 teaspoons agave nectar

• 1/2 cup blackberries

• 1/4 cup chopped nectarine

• 100 calorie toasted almond slivers

Directions

Make it: 1.  Layer yogurt, fruit and almonds in bowl.

Honey-Whipped Cottage Cheese with Melon

Ingredients

• 8 ounces low-fat cottage cheese

• 1 tablespoon honey

• 1/2 cup chopped cantaloupe

• 1/2 cup honeydew melon

• 2 tablespoons chopped fresh mint

Directions

Make it: 1. In a blender, combine cottage cheese and honey until smooth. Top with melon and mint.

 

 

 

Santa Fe Egg Scramble

 

Ingredients

• 1 egg plus 2 egg whites
• 2 tablespoons canned green chilies, dried
• 2 tablespoons low-fatcheddar cheese
• 1 whole wheat tortilla, heated
• 1/2 grapefruit

Make it: In a pan over medium heat, scramble eggs, chilies, and cheese together. Once cooked, place egg mixture in tortilla and fold. Eat with grapefruit.

Agave Nectar & Pear Oatmeal with Almonds

 

 

Ingredients

• 1 medium pear, diced
• 2 teaspoons agave nectar
• 1 packet instant plain oatmeal
• 1 tablespoon almonds, chopped

Make it: Microwave pear and agave until warm (about 3 minutes). Prepare oatmeal with hot water and top with pear and agave nectar. Sprinkle with almonds.

Vanilla Spice French Toast with Apple

Ingredients

• 1 egg plus 2 egg whites
• 1 teaspoon vanilla extract
• Dash each of cinnamon and nutmeg
• 2 pieces whole-grain bread(50 calories each)
• 1/2 medium apple, sliced

Make it: Whisk eggs, vanilla, and spices together. Dip bread into egg mixture. Spray skillet with cooking spray and saute bread on each side until brown (about 3 minutes). Top with apple slices.

Bagel & Cream Cheese With Tomato

 

 

 

• 1 small (3-ounce) whole-grain bagel
• 2 tablespoons low-fat cream cheese
• 2 large slices tomato
• Salt and pepper to taste

Make it: Toast bagel halves and spread with cream cheese. Top each side with a slice of tomato and season with salt and pepper.

Cooking Right: 9 Foolproof Healthy Cooking Tips

http://www.fitnessmagazine.com/recipes/healthy-eating/tips/foolproof-healthy-cooking-tips/?page=1

Chickpea Ratatouille

 

 

Ingredients

• Nonstick cooking spray
• 3 tablespoons tomato paste
• 2 tablespoons balsamic vinegar
• 3 cloves garlic, minced
• 1 teaspoon dried basil
• 1 teaspoon dried thyme
• 2 tablespoons chopped sun-dried tomatoes packed in oil
• 1 cup chopped onion
• 1 28 ounce can diced tomatoes
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 1 small zucchini, halved lengthwise and cut into 1/2-inch pieces
• 1 medium yellow squash, halved lengthwise and cut into 1/2-inch pieces
• 1 small eggplant, peeled and cut into 1/2-inch pieces
• 1 15 ounce can low-sodium chickpeas, drained and rinsed
• 1 1/4 cups water
• 1 cup quinoa

Directions

1. Coat the inside of a slow cooker with cooking spray. Combine tomato paste and vinegar in cooker; add garlic, basil, thyme, sun-dried tomatoes, onion, diced tomatoes, red and green bell peppers, zucchini, squash, eggplant and chickpeas. Cook on low 8 hours.
2. Bring water to a boil in a small saucepan; add couscous, stir, cover and remove from heat. Let stand 10 minutes or until water is absorbed. Fluff with fork. Serve ratatouille over cooked quinoa.

Moroccan Pot Roast with Potatoes and Carrots

 

 

Ingredients

• Nonstick cooking spray
• 2 tablespoons tomato paste
• 1/2 cup low-sodium beef broth
• 3 tablespoons all-purpose flour
• 1 teaspoon cumin
• 1 teaspoon salt
• 1 cup dried plums
• 3/4 cup dried apricots
• 1 1/2 pounds baby Yukon gold potatoes, scrubbed and quartered
• 3 carrots, cut into 1-inch pieces
• 1/4 teaspoon black pepper
• 1/4 teaspoon ground cardamom
• 1/2 teaspoon cinnamon
• 1 2 pound top round roast
• 2 teaspoons canola oil
• 2/3 cup red wine

Directions

1. Coat the inside of a slow cooker with cooking spray. Combine tomato paste, broth, flour, cumin and 1/2 teaspoon salt in cooker. Stir in plums, apricots, potatoes and carrots.
2. Combine pepper, cardamom, cinnamon and remaining salt and sprinkle over entire surface of meat. Heat oil in large nonstick skillet over medium-high heat; add meat and brown on all sides, about 8 minutes. Transfer meat to slow cooker, placing it on top of vegetables and fruit. Add wine to skillet and boil 1 minute; pour over meat. Cook on low 8 hours.
3. Remove meat from pot and let stand 10 minutes before slicing.

Cheesy Italian-Style Stuffed Peppers

 

 

Ingredients

• 1/4 cup instant brown rice
• 1/2 pound lean ground turkey
• 1 teaspoon Italian seasoning
• 1/2 cup chopped onion
• 1/2 cup grated Parmesan
• 1 15 ounce can diced tomatoes
• 2 cups reduced-sodium shredded mozzarella
• 4 red bell peppers, tops removed, cored and seeded
• Nonstick cooking spray

Directions

1. Cook rice according to package directions, omitting fat and salt.
2. In a large mixing bowl, combine cooked rice, turkey, Italian seasoning, onion, Parmesan, 1/4 cup tomatoes and 1 cup mozzarella. Fill peppers with rice mixture.
3. Coat the inside of a slow cooker with cooking spray and placed filled peppers upright in cooker. Spoon remaining tomatoes over and between peppers; top each pepper with 1/4 cup mozzarella. Cook on low 8 hours.

 

 

Smoky Black Bean and Sweet Potato Chili

 

 

Ingredients

• Nonstick cooking spray
• 1 tablespoon chopped canned chipotle pepper in adobo sauce
• 1 ounce unsweetened baking chocolate, chopped
• 2 teaspoons ground cumin
• 2 teaspoons dried oregano
• 1 tablespoon chili powder
• 1/2 teaspoon cinnamon
• 4 garlic cloves, minced
• 2 15 ounce cans low-sodium black beans, drained and rinsed
• 3/4 pound sweet potatoes, peeled and cut into 1/2-inch pieces
• 1 1/2 cups fresh or frozen corn kernels
• 2 green bell pepper, diced
• 1 28 ounce can diced tomatoes
• 1/4 cup shreded reduced-fat cheddar
• 2 tablespoons chopped fresh cilantro

Directions

1. Coat the inside of a slow cooker with cooking spray. Combine chipotle pepper, chocolate, cumin, oregano, chili powder, cinnamon, garlic, black beans, sweet potatoes, corn, bell pepper and tomatoes in cooker; cook on low 8 hours.
2. Serve chili topped with cheddar and cilantro.

 

 

 

 

Coconut Curried Tofu and Spinach

Ingredients

• Nonstick cooking spray
• 2 tablespoons cornstarch(gluten free)
• 1 cup low-sodium vegetable broth
• 1/4 cup natural peanut butter
• 1 teaspoon red curry paste
• 2 tablespoons agave nectar
• 2 tablespoons reduced-sodium soy sauce(gluten free)
• 2 tablespoons minced ginger
• 4 garlic cloves, minced
• 1 red bell pepper, diced
• 1 14 ounce package firm tofu, cut into 1-inch cubes
• 6 ounces shiitake mushrooms, sliced
• 1 cup light coconut milk
• 1 tablespoon freshly squeezed lime juice
• 6 cups baby spinach
• 3/4 cup instant brown rice
• 4 lime wedges (optional)

Directions

1. Coat the inside of the slow cooker with cooking spray. Combine cornstarch and broth in cooker until cornstarch is dissolved; stir in peanut butter, curry paste, agave nectar, soy sauce, ginger and garlic. Add bell pepper, tofu and mushrooms and toss gently. Cook on low 4 hours.
2. Stir in coconut milk, lime juice and spinach, turn slow cooker to high; cook 15 minutes more.
3. Cook rice according to package directions, omitting fat and salt. Serve curry over rice. Garnish with lime wedges if desired.

 

 

 

Healthy Grain Free Brownies

Ingredients

• 1 3/4 cups black beans
• 1/3 cup melted coconut oil
• 1/4 cup cocoa powder
• 1/8 teaspoon salt
• 2 teaspoons vanilla extract
• 1/2 cup honey or agave nectar
• 3 lightly beaten eggs
• 1/2 cup chopped up bittersweet chocolate
• 1/3 cup finely chopped walnuts -optional

Method of Preparation
1. Preheat oven to 350°. Grease an 8×8 pan.
2. Place all but the final 3 ingredients (eggs, chopped up chocolate and walnuts) into a blender or food processor and blend until smooth.
3. Fold in the remaining ingredients.
4. Pour into the pan and bake for about 30 minutes.
5. Let cool – the texture actually changes as they cool off, getting more “fudgy”.

Sweet Treats

Strawberry Dippers

Dip whole strawberries in low-fat French Greek Yougurt, with one tsp agave nectar added and 1/4 tsp of vanilla.

.

Orange Bowl
Slice large orange in half; scoop out orange sections, keeping peels intact. Put a mixture of grapes, berries, and orange pieces into the orange peel halves.

Greek Yogurt With Oranges and Mint

Ingredients

• 6 tablespoons fat-free Greek yogurt

• 1 1/2 teaspoons honey

• 1 large orange, peeled, quartered and sliced crosswise

• 4 fresh mint leaves, thinly sliced

Directions

1. Stir together the yogurt and honey. Spoon yogurt mixture over the orange slices; scatter mint on top.

Gingered Beef and Vegetables

Makes: 6 servings

Ingredients
1 1/2 pounds boneless beef round steak, cut into 1-inch cubes
4 medium carrots, cut into 1/2-inch-thick slices
1/2 cup sliced scallions
2 garlic cloves, minced
1 1/2 cups water
2 tablespoons reduced-sodium soy sauce
2 teaspoons grated fresh ginger
1 1/2 teaspoons instant beef-bouillon granules
1/4 teaspoon crushed red pepper
3 tablespoons cornstarch
3 tablespoons cold water
1/2 cup chopped red bell pepper
2 cups loose-pack frozen sugar snap peas, thawed
Cooked  Jasmin or Basmati rice

Directions
1. In a 3-1/2- or 4-quart slow cooker, combine beef, carrots, scallions, and garlic. In a medium bowl, combine the 1 1/2 cups water, soy sauce, ginger, bouillon, and crushed red pepper; pour over mixture in cooker.
2. Cover; cook on low-heat setting 9 to 10 hours or on high-heat setting 4 1/2 to 5 hours.
3. If using low-heat setting, turn to high-heat setting. In a small bowl, combine cornstarch and the 3 tablespoons cold water; stir into meat mixture along with bell pepper. Cover; cook 20 to 30 minutes more, or until thickened, stirring once. Stir in sugar snap peas. Serve with rice.

Cajun Shrimp and Rice

Makes: 6 servings

Ingredients
1 28-ounce can diced tomatoes
1 14-ounce can chicken broth
1 cup chopped onions
1 cup chopped green bell pepper
1 cup quick cook long-grain or brown rice
1/4 cup water
2 garlic cloves, chopped
1/2 teaspoon Cajun seasoning
1 pound cooked, shelled and deveined shrimp
Hot-pepper sauce (optional)

Directions
1. In a 3-1/2- or 4-quart slow cooker, combine tomatoes with their juices, chicken broth, onions, bell pepper, rice mix with seasoning packet, water, garlic, and Cajun seasoning.
2. Cover; cook on low-heat setting 5 to 6 hours or on high-heat setting 3 to 3 1/2 hours.
3. Stir shrimp into rice mixture. Cover; cook for 15 minutes longer at high-heat setting. Sprinkle with hot-pepper sauce if desired.

Beef Vegetable Soup

 

 

Makes: 4 servings

Ingredients
1 pound boneless beef chuck roast, trimmed and cut into bite-size pieces
3 medium carrots, cut into 1/2-inch-thick slices
2 small potatoes, peeled and cut into 1/2-inch cubes
1 medium onion, chopped
1/2 teaspoon salt
1/2 teaspoon dried thyme
1 bay leaf
2 14-1/2-ounce cans diced tomatoes
1 cup water
1/2 cup loose-pack frozen peas
Fresh parsley sprigs (optional)

Directions
1. In a 3-1/2- or 4-quart slow cooker, combine beef chuck pieces, sliced carrots, cubed potatoes, and chopped onion. Sprinkle with salt and thyme. Add bay leaf, tomatoes with their juices, and water. Stir until all ingredients are combined.
2. Cover; cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.
3. Remove and discard bay leaf. Stir in peas and garnish with parsley if desired.

Savory Bean and Spinach Soup

 

 

 

Makes: 6 servings

Ingredients
3 14-ounce cans vegetable broth
1 15-ounce can tomato puree
1 15-ounce can small white beans or Great Northern beans, drained and rinsed
1/2 cup uncooked brown rice
1/2 cup finely chopped onion
1 teaspoon dried basil
1/4 teaspoon salt
1/4 teaspoon black pepper
2 garlic cloves, chopped
8 cups coarsely chopped fresh spinach or kale leaves
Finely shredded Parmesan cheese

Directions
1. In a 3-1/2- or 4-quart slow cooker, combine vegetable broth, tomato puree, beans, rice, onion, basil, salt, pepper, and garlic.
2. Cover; cook on low-heat setting 5 to 7 hours or on high-heat setting 2 1/2 to 3 1/2 hours.
3. Just before serving, stir in spinach or kale and sprinkle with Parmesan cheese.

Vegetable and Chickpea Curry

Makes: 4 to 6 servings

Ingredients
3 cups cauliflower florets
1 15-ounce can chickpeas, rinsed and drained
1 cup loose-pack frozen cut green beans
1 cup sliced carrots
1/2 cup chopped onion
1 14-ounce can vegetable broth
2-3 teaspoons curry powder
1 14-ounce can light coconut milk
1/4 cup shredded fresh basil leaves
Cooked brown rice (optional)

Directions
1. In a 3-1/2- or 4-quart slow cooker, combine cauliflower, chickpeas, green beans, carrots, and onion. Stir in broth and curry powder.
2. Cover and cook on low-heat setting for 5 to 6 hours or on high-heat setting for 2 1/2 to 3 hours.
3. Stir in coconut milk and shredded basil leaves. Spoon rice, if using, into bowls, and ladle curry over the

top.

Quinoa & Smoked Tofu Salad

 

 

 

Ingredients

2 cups  water

3/4 teaspoon  salt , divided

1 cup  quinoa, rinsed well (see Tip)

1/4 cup  lemon juice

3 tablespoons  extra-virgin olive oil

2 small cloves  garlic, minced

1/4 teaspoon  freshly ground pepper

1 6- or 8-ounce package  baked smoked tofu, (see Tip), diced

1   small yellow bell pepper, diced

1 cup  grape tomatoes, halved

1 cup  diced cucumber

1/2 cup  chopped fresh parsley

1/2 cup  chopped fresh mint

 

Directions

1. Bring water and 1/2 teaspoon salt to a boil in a medium saucepan. Add quinoa and return to a boil. Reduce to a simmer, cover and cook until the water has been absorbed, 15 to 20 minutes. Spread the quinoa on a baking sheet to cool for 10 minutes.

2. Meanwhile, whisk lemon juice, oil, garlic, the remaining 1/4 teaspoon salt and pepper in a large bowl. Add the cooled quinoa, tofu, bell pepper, tomatoes, cucumber, parsley and mint; toss well to combine.

Tips:
Tip: Quinoa is a delicately flavored, protein-rich grain. Rinsing removes any residue of saponin, quinoa's natural, bitter protective covering. Find it in natural-foods stores and the natural-foods sections of many supermarkets.

Precooked "baked tofu" is firmer than water-packed tofu and comes in a wide variety of flavors. You might also like flavored baked tofu on a sandwich or in a stir-fry.

MAKE AHEAD TIP: Store in an airtight container in the refrigerator for up to 1 day.

Quinoa with Latin Flavors

Ingredients

1 cup  quinoa, (see Note)

2 teaspoons  canola oil

1   medium onion, chopped

1 4-ounce can  chopped green chiles

2 cloves  garlic, minced

1 14-ounce can  reduced-sodium chicken broth, or vegetable broth

1/4 cup  pepitas, toasted (see Note)

3/4 cup  coarsely chopped fresh cilantro

1/2 cup  chopped scallions

2 tablespoons  lime juice

1/4 teaspoon  salt

 

Directions

1. Toast quinoa in a large dry skillet over medium heat, stirring often, until it crackles and becomes aromatic, 3 to 5 minutes. Transfer to a fine sieve and rinse thoroughly.

2. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add chiles and garlic; cook, stirring, for 30 seconds. Add the quinoa and broth; bring to a simmer. Reduce heat to maintain a gentle simmer, cover and cook until the quinoa is tender and most of the liquid has been absorbed, 20 to 25 minutes.

3. Add pepitas, cilantro, scallions, lime juice and salt to the quinoa; mix gently and fluff with a fork.

 

Tips:
Notes: Quinoa, a delicately flavored grain that was a staple in the ancient Incas' diet, is available in most natural-foods stores and the natural-foods sections of many supermarkets. Toasting the grain before cooking enhances the flavor, and rinsing removes any residue of saponin, quinoa's natural, bitter protective coating.

Hulled pumpkin seeds, also known as pepitas, are dusky green and have a delicate nutty flavor. They can be found in the health-food or bulk sections of many supermarkets.

To toast nuts & seeds on the stovetop: Toast in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 3 to 5 minutes.

Warm Quinoa Salad with Edamame & Tarragon

Ingredients:

1 cup  quinoa, (see Note)

2 cups  vegetable broth

2 cups  frozen shelled edamame, thawed (10 ounces)

1 tablespoon  freshly grated lemon zest

2 tablespoons  lemon juice

2 tablespoons  extra-virgin olive oil

2 tablespoons  chopped fresh tarragon or 2 teaspoons dried

1/2 teaspoon  salt

1/2 cup  drained and diced jarred roasted red peppers, (3 ounces)

1/4 cup  chopped walnuts, preferably toasted (see Cooking Tip)

Directions:

1. Toast quinoa in a dry skillet over medium heat, stirring often, until it becomes aromatic and begins to crackle, about 5 minutes. Transfer to a fine sieve and rinse thoroughly.

2. Meanwhile, bring broth to a boil in a medium saucepan over high heat. Add the quinoa and return to a boil. Cover, reduce heat to a simmer and cook gently for 8 minutes. Remove the lid and, without disturbing the quinoa, add edamame. Cover and continue to cook until the edamame and quinoa are tender, 7 to 8 minutes longer. Drain any remaining water, if necessary.

3. Whisk lemon zest and juice, oil, tarragon and salt in a large bowl. Add peppers and the quinoa mixture. Toss to combine. Divide among 4 plates and top with walnuts.

Chia Seed Pudding

Ingredients:

13.5oz can of light coconut milk
1/2 cup white chia seeds
2 tbsp of honey or agave nectar
1 tsp vanilla
1/4 cup slice almonds
your choice of fruit: 
I like a blueberry, strawberry, mango combo
4 tsp coconut flakes.

Instructions:

1.  In a pint-size mesuring cup combine the chia seeds, coconut milk, honey or agave nectar, and vanilla.  Stir until combined, then refrigerate for one hour.

2.In each of four small serving cups, add fruit, alternating with chia seed mixture.  Top with a sprinkle of almonds and shreded coconut.