Tuesday, July 31, 2007

Arroz Chicano

Here is an easy and healthy way to enjoy Mexican style rice. This works perfect every time and is good enough to eat on its own or even with some vegetarian refried beans as a meal. I have been using this for years. It works for Weight Watchers as a core food!

1 tsp oil (grapeseed or olive is best)
2 cloves of garlic. minced
pinch of red pepper flakes
1 tsp dried oregano (optional)
1 cup of brown rice
1 can 10.5 oz vegetarian vegetable soup
2 cans of water

Heat oil in a 2 quart pot. add the pepper flakes and garlic to the hot oil and heat 30 seconds. Add the brown rice and stir occasionally.
When the rice starts to become fragrant (will smell like popcorn) add the soup and the water. Bring to a boil. Add oregano.
Cover and cook on lowest setting until the water is all absorbed (about 35 minutes). Allow to rest 5 - 10 minutes, covered, before serving.
Fluff with a fork (a spoon will crush the grains).

This can also be cooked in the oven for 45 minutes at 350 degrees (after the rice comes to a boil).

Monday, July 23, 2007

20 Ways to Love Your Body

Compiled by Margo Maine, Ph.D.

Sometimes it is hard to appreciate our bodies. We really need to take care to treat our physical vessel well. No matter how we feel about how our bodies function or look, they are spectacular for what they do for us! Let's be nice to our bodies and let's not compare it to others because it is the best one we are going to have.

1. Your body is extraordinary--begin to respect and appreciate it.

2. Create a list of all the things your body lets you do. Read it and add to it often.

3. Become aware of what your body can do each day. Remember it is the instrument of your life, not just an ornament.

4. Create a list of people you admire: people who have contributed to your life, your community, or the world. Consider whether their appearance was important to their success and accomplishments.

5. Walk with your head held high, supported by pride and confidence in yourself as a person.

6. Don't let your weight or shape keep you from activities that you enjoy

7. Wear comfortable clothes that you like and that feel good to your body.

8. Count your blessings, not your blemishes.

9. Think about all the things you could accomplish with the time and energy you currently spend worrying about your body and appearance. Try one!

10. Be your body's friend and supporter, not its enemy.

11. Consider this: your skin replaces itself once a month, your stomach lining every five days, your liver every six weeks, and your skeleton every three months.

12. Every morning when you wake up, thank your body for resting and rejuvenating itself so you can enjoy the day.

13. Every evening when you go to bed, tell your body how much you appreciate what it has allowed you to do throughout the day.

14. Find a method of exercise that you enjoy and do it regularly. Don't exercise to lose weight or to fight your body. Do it to make your body healthy and strong and because it makes you feel good.

15. Think back to a time in your life when you felt good about your body. Tell yourself you can feel like that again, even in this body at this age.

16. Keep a list of 10 positive things about yourself--without mentioning your appearance. Add to it!

17. Put a sign on each of your mirrors saying, "I'm beautiful inside and out."

18. Choose to find the beauty in the world and in yourself.

19. Start saying to yourself, "Life is too short to waste my time hating my body this way."

20. Eat when you are hungry. Rest when you are tired. Surround yourself with people that remind you of your inner strength and beauty.

Thursday, July 19, 2007

Buy the cheap stinky onions!

Oddly enough the hot stinky cheap onions have more cancer fighting vitamins than those really sweet ones! Here is a good way to cook them to make them sweet and delicious! In fact, when cooked they are always sweeter. The sweet varieties are best eaten raw because when cooked they are less sweet.

Peel and core (with your apple corer) a large onion - don't poke the corer all the way through.
Place the onion on a sheet of foil. Put a bullion cube in the core, top with a 1/2 teaspoon of a butter substitute, sprinkle with thyme and pepper. Pour a teaspoon of dry sherry over all and grill for 45 minutes or until completely soft. Open and enjoy - it will taste like sweet French Onion Soup! Make one for each person because you won't want to share!

Saturday, July 14, 2007

Moroccan Vegetable Stew

Try this dish. It is a vegetable dish that is good for you and really satisfying. It is good with a small piece of grilled chicken or fish. The spice blend is warm and taste exotic. Once you've tried Moroccan food, you'll wonder why this style of cooking is not as popular as Asian cuisines!


1/2 cup chopped carrot
1/2 cup turnip chopped
1 tablespoon bottled minced garlic
1 cup fat-free, less-sodium chicken broth
2 tablespoons raisins
1 1/4 teaspoons ground ginger
1 1/4 teaspoons ground cumin
3/4 teaspoon ground coriander
1/2 teaspoon salt
1/4 teaspoon ground cinnamon
1/4 teaspoon black pepper
1 (15 1/2-ounce) can chickpeas (garbanzo beans), drained
1 (14.5-ounce) can no-salt-added stewed tomatoes, undrained


Heat oil in a large nonstick skillet over medium-high heat. Add turnip, onion, carrot, chickpeas and garlic; sauté 5 minutes. Stir in broth and the remaining stew ingredients (broth through tomatoes); bring to a boil. Cover, reduce heat, and simmer 8 minutes or until tender, stirring occasionally.


Serve with whole wheat couscous.

Per Serving: 341 Cal (14% from Fat, 19% from Protein, 66% from Carb); 17 g Protein; 6 g Tot Fat; 1 g Sat Fat; 2 g Mono Fat; 59 g Carb; 15 g Fiber; 17 g Sugar; 118 mg Calcium; 7 mg Iron; 828 mg Sodium

Tuesday, July 3, 2007

Margaritas for a Crowd

Although Margaritas are not a low calorie option when comes to beverages, this is a real crowd pleaser! I make this, chill and put into pitchers. Everyone drinks it over ice, but you can shake it and pour it into martini glasses too.


24 oz frozen limeade
36 oz of water
12 oz light beer
12 oz can 7 UP
6 oz Triple Sec
18 oz Tequila

Mix and chill.

12 9 oz servings