Archive for the ‘Vegetables’ Category

No single food can provide all the essential nutrients that the body needs. Therefore, it is important to consume a wide variety of foods to provide adequate intakes of vitamins, minerals and dietary fibre, which are important for health.

8 guidelines for a healthy diet
• Enjoy your food
• Eat a variety of different foods
• Eat the right amount to be a healthy weight
• Eat plenty of foods rich in starch and fibre
• Eat plenty of fruit and vegetables
• Don’t eat too many foods that contain a lot of fat
• Don’t have sugary foods and drinks too often
• If you drink alcohol, drink sensibly
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Don’t confine yourself to iceberg lettuce or salads! Darker greens have about the same number of calories and carbs -very low! – but pack a lot more punch in the vitamins and other nutrient categories. By substituting radicchio, watercress, escarole or spinach for the iceberg lettuce, you add vitamin C, riboflavin’s, manganese and other essential vitamins that aren’t present in lettuce. Try them braised, steamed or grilled for something a little different from the usual salad.
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If you’re wondering what you can do to naturally boost your immunity and prepare your body’s defenses, study the foods you’re eating, look at your family’s meals, and make the changes needed to ensure everyone is eating a well-balanced diet abundant in nutrient-dense fruits and vegetables, low-fat proteins, and complex carbohydrates.

Black currants are even richer in vitamin C than oranges, containing approximately three times the recommended daily intake for adults. It’s imperative that you get plenty of vitamin C since it helps prevent infections and helps keep the immune system healthy.
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Most vegetarians do not require a ‘meat equivalent’ at Thanksgiving. Yes, traditionally Thanksgiving has largely about the food. But more importantly it’s about family, togetherness, happiness and peace. And if this is your first Thanksgiving after transitioning to a vegetarian lifestyle, try some of these ideas to incorporate healthy food preparation into your meal that your vegetarian guests:

• Most importantly – make TONS of new, delicious (not overly cooked) vegetables that are perfectly in season like squashes, sweet potatoes, and green beans, etc.

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How to make cheese and onion pastry appetizers

Ingredients
5 yellow onions, sliced into thin strips
1-1/2 tablespoons olive oil
1 tablespoon dried thyme
1 teaspoon red pepper flakes
1/4 teaspoon salt
8 prunes, sliced lengthwise
1/3 cup Kalamata olives, sliced lengthwise
5 ounces feta cheese
10 sheets phyllo dough
Melted butter to brush over phyllo dough

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