Friday, May 25, 2012

Gluten Free Eating - What is Inulin and Why is it in My Bread?

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Inulin is a fairly new addition to gluten free baking. A product most often extracted from chicory root, it can replace sugar and fat in some products, adds fiber, helps promote good bacteria in your gut, and may even help your body absorb calcium.

Gluten Free Eating - What is Inulin and Why is it in My Bread?

Inulin is a starchy substance found naturally in many plant roots or tubers including onion, garlic, bananas, and dandelions. Inulin is a polysaccharide, a long chain of simple sugars plants use to store energy. Because humans cannot digest these polysaccharides, inulin is considered a dietary fiber when it is added to processed foods.

In the gut, inulin supports the growth of healthy bacteria and inhibits the growth of harmful bacteria including E coli, Clostridium difficile and Candida albicans.

Research is still continuing to discover how inulin assists in calcium absorption, but it appears that inulin makes calcium more available for the body to absorb from the colon, particularly in adolescents and young adults. This could be an important method to build stronger bones early in life and to delay or prevent developing osteoporosis later in life.

Commercially, inulin is usually extracted from chicory root although it may also be extracted from Jerusalem artichoke (sun choke) or manufactured by fermenting. The root is chopped and mixed with water to make a wet pulp. The pulp is refined to remove and purify the chicory juice, the water is evaporated and the final product is spray dried to create inulin powder.

Commercial bakers add inulin to products to replace some of the fat and sugar and to modify the texture and taste. Research reported in Food Science and Technology International found that adding inulin to gluten free bread improved the sensory qualities of the bread, something that is sometimes lacking in gluten free products. Inulin also improves the texture of reduced-fat ice cream and plain unsweetened yoghurt and it reduces the formation of ice crystals in frozen dairy products.

Inulin powder is sometimes sold as a stand-alone fiber supplement, to be mixed with water or added to food. Some people are very sensitive to its laxative effect; this tendency may be reduced by gradually adding inulin products to your diet rather than consuming a large amount at once.

Some gluten free home bakers add inulin to products to improve the fiber content of their diet. Try adding one teaspoon of inulin to muffins, cookies, cake and pie recipes. You may be able to decrease the sugar by an equivalent amount without noticing a difference. Try adding a tablespoon or more of inulin to yeast bread or roll recipes. You may be able to build up to about two teaspoons of inulin per serving, which will substantially increase the fiber content of your bread or rolls. Inulin may alter the texture of your baked products, so experiment with the amount of inulin that works with any particular recipe.


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Thursday, May 24, 2012

Weight Watchers Diet - Sample Meals to Try

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Weight Watchers spends a great deal of time emphasizing the eating of healthy foods, combined with exercise. There is the Core Plan, which does not count calories instead focusing on wholesome eating, and the original Flex Points Plan that uses points. There are hundreds of delicious recipes that you can choose from. Just do a quick search online and you'll find all kinds of great recipes.

Weight Watchers Diet - Sample Meals to Try

Weight Watchers is definitely one of the trusted diet companies and with over 40 years in the industry, it's no wonder they've figured it out. You'll have counselors available to you, a comprehensive website membership program, and plenty of delicious meals. Let's have a look at a couple of sample menus.

Breakfast

6 oz. fat free yogurt
1 cup of strawberries
1/2 a sliced banana
1/4 cup low-fat muesli

Lunch

A fat free flour Lebanese bread, with 1 tablespoon mustard and layered with 2 oz. sliced turkey breast, ½ cup chopped lettuce, and 2 tablespoons of reduced fat shredded cheddar cheese. Roll up into a roll.
1 cup chopped vegetables mixed with 1 tablespoon reduced calorie French dressing
1 cup of freshly squeezed orange juice

Dinner

8 oz. white fish fillet, baked and topped with ½ cup chopped canned Italian style tomatoes
2 cups steamed broccoli
1 baked sweet potato with 1 tsp. sour cream

Snacks
Ice cream parfait: in a glass, add layers of ½ cup each fat free vanilla ice cream and fresh strawberries. Top with 2 tablespoons of reduced calorie chocolate syrup.
1 cup baby carrots

Here's another menu to try:

Breakfast

1/2 cup orange or grapefruit juice
1 small fat free blueberry muffin
1 8 oz. cappuccino made with low fat milk

Lunch

Italian cheese sandwich: top 2 slices multigrain bread with 1 cup roasted peppers and 1 slice low fat cheese; grill until cheese is melted.
1 cup reduced salt minestrone soup
1 dill pickle

Dinner

4 oz. fish fillet broil, grilled, broiled, or baked
1/2 cup cooked Basmati rice
1 cup steamed cauliflower topped with 1 teaspoon sesame oil and 1 teaspoon sesame seeds

Snacks

1 cup canned unsweetened peaches
1 cup seedless grapes
1/2 cup low salt tomato juice

So there you go.

There are all kinds of weight watchers menus and hundreds of single individual recipes with points assigned to them. It makes it real easy to know where you are at in points for the week. A quick search online will provide you with all kinds o delicious recipes.

Whether you have a little or a lot of weight to lose Weight Watchers let's you do that while enjoying delicious food.


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Wednesday, May 23, 2012

5 Simple & Delicious Alkaline Recipes

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It is essential for us to consume large amounts of alkalizing foods. These foods help keep the ph level of the body balanced and so the body stays disease free. The general idea is to consume plenty of fruits and vegetables as opposed to meats and oils. Here are 5 simple alkaline recipes to take note of. They are simple and nutritious.

5 Simple & Delicious Alkaline Recipes

The first of the various alkaline and beneficial recipes that we shall discuss is gluten free pumpkin bread. Take a small pumpkin and bake it whole in the oven till it is completely soft. Cool, peel and mash the pumpkin and add it to 300 gm of gluten free flour, 2 tsp baking powder and 1 tsp Italian seasoning. Knead adding a little water if necessary. Make small cakes and bake for half an hour. This recipe will do wonders for your health. Moreover it tastes good too.

The list of recipes that are alkaline continues and now we have a great one which doubles as a liver cleanser. Take two large grape fruits and 4 lemons. Squeeze their juice. Add water, some garlic and ginger grated juice, two tablespoons of UDO's choice and one of acidophilus. Mix and have as a refreshing drink. This is one of the simplest of the alkaline recipes and is great to have after a good work out.

The list of alkaline recipes continues with a lovely alkaline vegetable broth. Take two carrots, two celery tops, two beetroots, two cups water, three cups celery stock, one zucchini and 2 cups of peeled red potatoes. Wash thoroughly and boil and then simmer for about half an hour. The best of these recipes is ready to consume right after straining it.

The miso soup is an ideal way to have miso, which is a highly alkalizing food. Alkaline recipes are all healthy and low of fat. So having them means you kill two birds with one stone. Not only does one shed those unwanted pounds but also gain good health. Take 2 tsp of Miso and add it to some water. Bring to a boil adding iodine sea salt to taste. This one of the alkaline recipes is ideal for a cold winter day.

Another great pick from the basket of alkaline recipes is the green salad. Take a few salad leaves, some chopped cabbage, a small chopped onion and a large tomatoes. Mix all the vegetables adding a bit of vinegar for taste and throwing in some oregano and some tofu or boiled chicken breast pieces. Of all the alkaline recipes this one is definitely my favorite. Not only is it a nice tasting filling meal but also keeps my energy level high though the day.

There are many alkaline recipes to be found in various books and on the net. Just take your pick of a few and incorporate them in your diet plan. You will see the wonders it does for your health and your skin and hair shall have a shining glow on them.


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Tuesday, May 22, 2012

Paleo Diet Recipes

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The Paleo Diet, also called the paleolithic or caveman diet, consists of recipes that are natural such as meat, fish, fruit, vegetables, and nuts. These were the foods that sustained people for years and kept us healthy, physically fit and full of energy; people were strong and thriving. But, something happened that caused our eating habits to change.

Paleo Diet Recipes

Agriculture was introduced to your lifestyle. With the introduction of agriculture, came the introduction of sugar laden, highly processed foods such as wheat flour and high fructose corn syrup. The fast, convenient foods that we are so used to eating, are toxic for our bodies and cause many diseases such as cancer, diabetes, auto immune diseases and more.

Paleo Diet recipes only include food combinations that are natural, tasty and without toxins including the following:

Egg Drop Soup - Simple yet nutritious Asian inspired soup.

Ingredients:
-2 eggs
-1 egg yolk
-1/4 tsp of salt
-2 tbsp fresh chopped chives
-1/8 tsp of ground ginger
-3 cups of chicken broth

Cooking Directions:
1. Pour chicken broth into a pot. Medium temp.
2. Add chives, ginger and salt into the pot
3. Mix the eggs
4. Once broth and spices are boiling, slowly pour the eggs into the pot

Stuffed Pork Tenderloin - Scrumptious piece of pork stuffed with artichoke hearts and sun-dried tomatoes.

Ingredients:
-1 2lb pork tenderloin
-1 egg
-Sea Salt

Stuffing Ingredients:
-1/2 medium onion, diced
-1/8 fresh thyme, finely chopped
-1/2 fresh sage, finely chopped
-2 large artichoke hearts, diced
-6 sun-dried tomatoes, diced
-2 cloves garlic, finely diced
-A couple tsp of butter or coconut oil
-1/8 tsp nutmeg
-Sea salt

Directions:
1. Put all the stuffing ingredients into a pan with medium heat. Saute for about 4 minutes or until the onions are a little golden. Remove it from heat and let it cool down completely.
2. Cut a seam through the center of each piece for the stuffing. Spread butter and salt over it. Place meat in a baking pan.
3. Pre-heat your oven at about 450F.
4. Once the stuffing has cooled down completely, mix in an egg and whisk away.
5. Stuff the meat with your stuffing.
6. Put the stuffed pork into the oven and it will be ready in about 30 minutes.

Chocolate Cranberry Pie - A Paleo berry-licious treat that you don't have to feel guilty about.

Ingredients:
Crust Ingredients:
-2 cups of almond flour
-1 egg
-2 tbsp of coconut oil
-1/2 tsp salt

Filling & Topping Ingredients:
-18 oz of frozen cranberries
-1/2 cup of coconut milk
-8 oz of 70% cocoa

Directions:
1. Preheat your oven at 375F.
2. Put your crust ingredients in a blender. Blend it until you get a crumbly dough texture
3. Lightly grease a pie baking dish and put the dough in it. Firmly press the dough to completely and evenly cover the surface of the entire pan.
4. Put the crust in the oven for about 15 minutes. Let it began to turn golden brown.
5. While the crust is cooking, put the milk in a small pot and bring it to a simmer.
6. Once the it starts to simmer take if off the heat right away and pour the chocolate into the pot. Mix it until completely melted. This is your filling.
7. Once the crust is ready take it out of the oven, pour your filling into the crust.
8. Put the pie in the fridge for at least 2 hours.
9. Put frozen cranberries in the oven. Bake for about 10 minutes. Once the berries have started to soften take them out the oven and put them in the fridge as well for about 1 hour.
10. Once the crust and filling is nice and solid and the berries are nice and cool, pour them on top of your chocolate filling.

With mouth-watering recipes like this, no one would ever feel like they were missing out. Paleo Diet recipes make it easy for you to incorporate a healthy diet into your life without ever feeling deprived or bored.

Since we have to eat right to take care of our bodies, we may as well enjoy doing it....right


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