Mushrooms are fat free, low in sodium and very low in calories; one cup of raw slices of white mushrooms contains only 20 calories. They are full of the B vitamins thiamin, niacin, B6, pantothenic acid, and folate. Mushrooms are also good sources of the minerals iron, magnesium, zinc, copper, phosphorus, copper, potassium and selenium. [...]
Potatoes are nutrient-dense. One large baking potato (3-4”) with skin contains 278 calories, but no fat or cholesterol and only 21 mg of sodium. With the exception of vitamin A, white potatoes have just about every nutrient. Unfortunately, most of their abundant vitamin C is lost during cooking. Potatoes are very high in potassium and [...]
6 cups broccoli coleslaw mix (1 package) 1/2 cup chopped green onion 1/3 cup vegetable oil 1/4 cup cider vinegar 2 Tbsp sugar 1 tsp seasoned salt 1/2 tsp dill weed 1/4 tsp celery seed 1/4 tsp pepper In a large bowl, combine coleslaw mix and onions. In a jar with a tight fitting lid, [...]
Ingredients: Cabbage - 1 head cabbage, cored and shredded (or 1 package coleslaw mix) Onion - 1 medium onion, finely chopped White Sugar - 1/2 cup white sugar Vinegar - 1/2 cup vinegar Salt - 1 teaspoon salt Celery Seed - 1 teaspoon celery seed White Sugar - 1 teaspoon white sugar Prepared Mustard - [...]
1 unpeeled apple, sliced ½ inch thick 3 Tbsp almond butter (or peanut butter) Cinnamon to taste ¼ cup granola Spread one side of each apple slice with almond butter and sprinkle with cinnamon. Dip the slices into granola to cover the almond butter.
Ingredients: Almonds - 1/2 cup of raw almonds (either blanched or unblanched) Water - 2 cups of water Dates - 2-3 dates (optional) Instructions: Soak the almonds in water for at least 6 hours, preferably overnight. Discard the water. If using dates, soak them for at least an hour. Blend the nuts with the water [...]
Oatmeal is made from the whole oat grain. Canada’s Food Guide recommends eating 3 or more daily servings of whole grains to reduce risk of cardiovascular disease, high blood pressure, and colorectal cancer. Steel-cut oats (“Irish oats” or “Scottish oats”) are made by running toasted oat grains through a steel mill to chop them into [...]
Salmon’s reputation as a healthy food is largely based on its high content of omega-3 fatty acids. The American Heart Association recommends eating at least two servings of fish a week, particularly fatty fish like salmon. One 3 oz serving of cooked Chinook (spring or king) salmon contains: 196 calories 11 grams of fat (mainly [...]
2 Tbsp red wine vinegar 2 Tbsp apple cider vinegar 1 tsp miso paste 3 tsp Thai sweet chili sauce 1 Tbsp brown sugar 1Tbsp Dijon mustard finely ground black pepper ½ cup vegetable oil ½ cup olive oil Whisk together all ingredients except vegetable and olive oils. Whisk in both oils very slowly, until [...]
GRAMS per 250 ml (1 CUP) . Vanilla . - 2% MILK SOY ALMOND RICE Calories 130 90-140 40-90 130-140 Total Fat 5 3-4 2-4.5 2-2.5 Saturated Fat 3-3.5 .5-1 0-3 0 Cholesterol 15-20 0 0 0 Sodium (mg) 120-140 105-140 110-180 70 Potassium (mg) 400 80-380 35-190 0 Tot. Carbohydrate 12 10-21 2-16 26-29 [...]