Pineapple Upside Down Cake

Ingredients
1/2 cup butter (8 tablespoons)
1 cup brown sugar
1 (20-ounce) can sliced pineapple
6 maraschino cherries
a few whole pecans
1 cup flour, sifted*
1 teaspoon baking powder
1/8 teaspoon salt
3 eggs, separated
1 cup granulated sugar
5 tablespoons pineapple juice
1 teaspoon pure vanilla extract

Directions

Position a rack in the center of the oven, and preheat to 350 degrees F.

Add butter to a 9-inch-round baking pan, and place inside of a warm oven until melted, about 5 minutes. Remove from oven, and sprinkle brown sugar evenly over the butter. Add 6 pineapple slices and place a cherry inside of each one. Fill in the nooks and crannies with whole pecans.

In a medium bowl, combine sifted flour, baking powder and salt, and stir.

Using a hand mixer, in a metal or glass bowl, beat egg whites at high speed until fluffy. Set aside.

In a separate bowl beat egg yolks with sugar at medium speed until creamy. Add pineapple juice, and vanilla extract, and beat well. Add the flour mixture to the creamed mixture, and beat until well combined. Fold in the egg whites with a rubber spatula. Pour cake mixture evenly over the fruit, and smooth with the spatula.

Bake for 40 minutes, or until cake is golden and a toothpick inserted into the center comes out clean. Place on a wire rack to cool for 10 minutes. Run a blunt knife around the edges of the pan to loosen the cake. Invert carefully onto a plate. Serve warm or at room temperature.

*Note: Sifting the flour creates a lighter cake.

Source: www.emaxhealth.com

Peach Pie Smoothie

Ingredients

• 1/2 cup nonfat or 1 percent lowfat milk
• 1/2 cup nonfat plain yogurt
  
• 1 cup unsweetened frozen peaches
• 1 tablespoon honey, plus more to taste
• 1/4 teaspoon vanilla extract
• 1/8 teaspoon ground cinnamon
• Pinch ground nutmeg
• Pinch ground ginger

Directions

Put all ingredients into a blender and blend until smooth.

Per Serving:

Calories 240; Total Fat 0 g; (Sat Fat 0 g, Mono Fat 0 g, Poly Fat 0 g) ; Protein 12 g; Carb 49 g; Fiber 3 g; Cholesterol 5 mg; Sodium 150 mg

Excellent source of: Protein, Vitamin C, Calcium,

Good source of: Iodine, Phosphorus, Fiber, Vitamin A, Riboflavin

Recipe by: Ellie Krieger

Source: www.foodnetwork.com

Tuna Melt

NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Low Sat Fat | Heart Healthy | Healthy Weight

Makes 4 servings

ACTIVE TIME: 10 minutes

TOTAL TIME: 15 minutes

EASE OF PREPARATION: Easy

Ingredients

12 ounces canned chunk light tuna, drained (see Note)
1 medium shallot, minced (2 tablespoons)
2 tablespoons low-fat mayonnaise
1 tablespoon lemon juice
1 tablespoon minced flat-leaf parsley
1/8 teaspoon salt
Dash of hot sauce
Freshly ground pepper to taste
4 slices whole-wheat bread, toasted
2 tomatoes, sliced
1/2 cup shredded sharp Cheddar cheese

Method

1. Preheat broiler.
2. Combine tuna, shallot, mayonnaise, lemon juice, parsley, salt, hot sauce and pepper in a medium bowl. Spread 1/4 cup of the tuna mixture on each slice of toast; top with tomato slices and 2 tablespoons cheese. Place sandwiches on a baking sheet and broil until the cheese is bubbling and golden brown, 3 to 5 minutes.

NUTRITION INFORMATION: Per serving: 252 calories; 6 g fat (3 g sat, 0 g mono); 66 mg cholesterol; 16 g carbohydrate; 31 g protein; 3 g fiber; 408 mg sodium; 242 mg potassium.
Nutrition bonus: Vitamin A & Vitamin C (20% daily value).
1 Carbohydrate Serving
Exchanges: 1 starch, 1/2 vegetable, 3 very lean meat, 1/2 high-fat meat

Source: www.eatingwell.com

100 Life Saving Health Food Tips

Source: www.youtube.com

Basque Vegetable Rice

NUTRITION PROFILE:
Low Calorie | High Fiber | Low Sodium | Low Cholesterol | Low Sat Fat | Heart Healthy | Healthy Weight

Zucchini, onion, tomatoes and bell peppers stud this paella-inspired rice dish. You may add other vegetables, such as mushrooms and peas, or if you like something heartier, some slightly spicy Italian sausage is a good choice.

Makes 6 servings, 1 1/3 cups each

ACTIVE TIME: 40 minutes

TOTAL TIME: 1 1/2 hours

EASE OF PREPARATION: Easy

Ingredients

2 tablespoons extra-virgin olive oil
1 small dried red chile pepper, such as chile de arbol, broken
1 medium onion, quartered and thinly sliced
2 cloves garlic, minced
2 large ripe tomatoes, seeded and diced
1 medium zucchini, diced
1 red bell pepper, diced
1 green bell pepper, thinly sliced
1 teaspoon paprika, preferably Spanish
1 teaspoon dried thyme
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
1 1/4 cups short-grain white rice, preferably Valencia (see Tip)
3 cups vegetable broth or reduced-sodium chicken broth
2 tablespoons finely minced fresh flat-leaf parsley for garnish
6 lemon wedges for garnish

Method

1. Heat oil in a 12-inch cast-iron skillet over medium heat. Add chile pepper, onion and garlic and cook, stirring often, until the onion is soft but not browned, about 6 minutes.
2. Add tomatoes, zucchini, bell peppers, paprika, thyme, salt and pepper; cover and simmer, stirring occasionally, for 15 minutes.
3. Add rice; stir to coat well with the tomato mixture. Add broth; bring to a boil. Reduce heat to low, cover and simmer until the rice is tender, 25 to 30 minutes. Serve hot directly from the pan, garnished with parsley and lemon wedges, if desired.

NUTRITION INFORMATION: Per serving: 250 calories; 6 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 45 g carbohydrate; 5 g protein; 5 g fiber; 434 mg sodium; 439 mg potassium.
Nutrition bonus: Vitamin C (100% daily value), Folate (50% dv), Vitamin A (40% dv), Iron (15% dv).
2 1/2 Carbohydrate Servings
Exchanges: 2 1/2 starch, 1 vegetable, 1 fat

Source: www.eatingwell.com/recipes/basque_vegetable_rice.html

Sole Piccata

Ingredients
1 teaspoon olive oil
1 sole fillet, about 4 to 6 ounces
salt to taste
freshly ground black pepper
flour for dredging
2 tablespoons low-sodium chicken broth or fish stock
2 teaspoons lemon juice
2 teaspoons capers
2 teaspoons chopped parsley

Cooking Instructions
1. Heat the olive oil in a large, non-stick skillet until hot. While the oil is heating, season the sole with salt and pepper and dredge it in flour.

2. Sauté the sole over high heat, about 2 minute on each side. Remove to a warm platter and keep warm.

3. Quickly add the chicken broth or fish stock to the pan and stir with a wooden spoon to release any caramelized bits that may be stuck to the pan. Cook until the broth has reduced by half. Add the lemon juice and capers. Pour the sauce over the sole, sprinkle with parsley and serve.

Serving Size: 1 fillet sole

Source: http://www.foodfit.com/recipes/recipe.asp?rid=762

Tomato & couscous soup

Ingredients (serves 4)

• Olive oil spray
• 1 brown onion, finely chopped
• 2 garlic cloves, crushed
• 1 long fresh red chilli, deseeded, finely chopped
• 2 tsp ground cumin
• 3 celery sticks, trimmed, finely chopped
• 1 large potato, peeled, finely chopped
• 1 large carrot, peeled, finely chopped
• 750ml (3 cups) water
• 1 x 400g can no-added-salt chopped tomatoes
• 150g green beans, topped, cut into 3cm lengths
• 50g (1/4 cup) couscous
• Fresh coriander leaves, to serve
• Low-fat natural yoghurt, to serve

Method

1. Heat a large saucepan over medium heat. Spray with olive oil spray. Add the onion and cook, stirring occasionally, for 5 minutes or until onion softens. Add the garlic, chilli and cumin and cook, stirring, for 1 minute or until aromatic.
2. Add the celery, potato and carrot. Cook, stirring, for 2 minutes or until the celery softens. Add the water and tomato. Bring to the boil. Reduce heat to low. Simmer for 15 minutes or until potato is tender.
3. Add beans and cook for 2 minutes. Add couscous. Set aside for 2-3 minutes or until couscous is tender. Season with pepper. Ladle among serving bowls. Top with coriander and serve with yoghurt.

Good Taste - May 2008, Page 48

Recipe by Chrissy Freer
Source: http://www.taste.com.au/recipes/19591/tomato+couscous+soup