Raw Spice Bar

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Diabetes Cookbook

Understand the causes and effects of diabetes so you can live a full, active and long life. With 60 nutritious and tasty recipes that will help control your diabetes and aid weight loss – one of the key remedies for reversing Type 2 diabetes @ Wordery

Shut Up and Cook!

What does it mean to shut up and cook? It means to get out of your head and into the kitchen! We all want to eat healthier and feel better, but we often don’t know where to start. Maybe you don’t have time to prepare elaborate meals or you’ve never used your kitchen @ Wordery

Cooking tips for healthier eating

Most people have heard that the new government guidelines recommend that all Americans eat at least five servings of fruits and vegetables every day. While that may seem like a lot, it is actually easier than you think to consume all the fruits and vegetables you need each and every day.

Learning to cook with the many fruits and vegetables available at the local grocery store is an essential skill, and it is very important for those who hope to reach the five a day guideline set down by the USDA.

Just about everyone uses a microwave these days, and microwave ovens can make cooking with vegetables and fruits easy and fun. Using a microwave pressure cooker or microwave proof bowl is a great way to quickly steam veggies. Cooking vegetables this way allows them to retain their all important nutrients.

The microwave is also a great way to cook baked potatoes, and micro waved baked potatoes retain more of their natural moisture, therefore needing less of that fat laden butter and sour cream. Combining free steamed broccoli with that great baked potato gets you almost halfway to your goal of five servings of vegetables and fruits per day.

The grill is another great way to meet your goal of five servings of fruits and vegetables every day. Why not use green peppers, red peppers and pineapple chunks to create delicious and colorful vegetable kebobs? Whether served with lean cuts of beef or by themselves, vegetable kabobs are a great treat for the whole family. Vegetables are best grilled over medium hot coals.

Those with a blender handy can make some wonderful smoothies with the great fresh fruit from the grocery store. Delicious smoothies can be made using peaches, nectarines, crushed ice and fruit juice.

For a quick fruit salad, simply open a can of mandarin oranges, add a banana, an apple, and strawberries, blueberries or raisins. The total preparation time for this great fruit salad is all of five minutes.

Fruit skewers are even easier to make than grilled vegetable skewers. Fruit skewers can easily be made by stacking strawberries, melon slices, grapes and chunks of pineapples. A great dip can be made using nonfat plain or vanilla yogurt.

Another great way to meet your five a day fruit and vegetable goal is by making your own healthy salsa. There are some great recipes for salsa on the internet, using such great and healthy ingredients as tomatoes, avocados, red onions, mangoes, cilantro and lime.

For those looking for a fun way to enjoy fruits and vegetables, why not make some popsicles? Popsicles are not just for kids anymore, and pouring fruit or vegetable juice into a popsicle mold is a great way to make a delicious and nutritious snack. In addition, these healthy popsicles are a great way to get the kids interested in eating healthy at an early age. Since eating habits picked up in childhood can last a lifetime, that is very important.

In addition to these great fruit and vegetable serving suggestions, there are other ways to create memorable meals using your five a day criteria. For instance, adding broccoli florets, slices of carrots, cucumber slices, green peppers and red peppers is a great way to add crunch and zest to a bland pasta salad.

A plain old green salad can be perked up by including colorful fruits and vegetables like carrots, spinach leaves, tangerine slices, nectarines, grapes, slices of apples, pineapples and raisins. Not only to these additions add beauty and drama to any salad, but they get you closer to your goal of five servings of fruits and vegetables a day.

For a simple, inexpensive and nutritious salad dressing, try such novel approaches as fruit juices, flavored vinegars and home grown herbs. Creating great tasting salads is very important for healthy eating, and avoiding high fat salad dressings is an important consideration for anyone concerned about their health.

Another great way to ensure you eat plenty of vegetables and fruits is to add those vegetables and fruits to the foods you already eat. That can be as simple as adding green peppers and red peppers to your pizza, adding pineapple chunks to your shish kebobs, adding bananas to your cereal or adding blueberries to your daily serving of yogurt.

Tips For Healthy Dining Out That Won’t Ruin Your Weight Loss Plan

Are you tired of feeling guilty about eating out? Of course it’s easier to track calorie count for your weight loss plan when you prepare meals at home, but you can still make healthy decisions about what to eat when dining out that won’t add to your waistline. You just need a little help with knowing what to order. Here are some tips to get you started!

o Know the Menu – Most restaurants offer online versions of their menus. This makes it simple to take a look ahead of time and consider what options may be best. Typically, hungry restaurant-goers look at the menu and gravitate toward the unhealthy choices. Avoid persuasive hunger pangs by planning your meal choices in advance.

o Opt for Grilled or Broiled Meat – The more popular fried and breaded meats invariably contain astronomically more calories and fat than more healthful options. Fish, chicken, and lean meats are likely already in your fitness program. They’re high in protein, but not high in calories.


o Dressing on the Side, Please – While salads are certainly a healthy option, they often come smothered in fatty dressing. If you order your dressing on the side, you make the choice how much of it you eat.

o Sharing is Caring – Portion sizes seem to be getting larger every day in American restaurants. A simple way to avoid the black whole of consuming the whole oversized portion is to share with a like-minded healthy eater. While you may think that you can eat the whole meal, odds are that your eyes are bigger than your stomach.

o Life-Giving Water – Soda and alcohol contain tons of unnecessary calories and sugar. Instead, stick to water. This will aid both your health AND your wallet. Can’t live without carbonation? Try a sparkling water or a diet soda. Add some lemon or lime for flavor.

o You’ll Live without Dessert – While it may seem like a crime to leave the restaurant without ordering that decadent slice of chocolate mousse pie, skipping dessert is one of the most straightforward ways of cutting calories. If you think doing without may kill you, ask a friend to split one with you.

You don’t have to suffer as a result of your weight-loss program. Follow these healthy tips for dining out, and enjoy your night on the town!

The Weight Loss Plans website offers diet tips and tricks as well as reviews of some leading weight loss programs. Check it out at www.weightlossplans.net!

Article Source: http://www.articlesphere.com/Article/Tips-For-Healthy-Dining-Out-That-Won-t-Ruin-Your-Weight-Loss-Plan/242729
by Lucille Lathroppe

Weight Loss Recipe: Tuna Patties With Lemon Dill Sauce

Lean protein is your diet is essential to weight loss and weight maintenance. Tuna fish is an excellent source of lean protein as it is lower in fat than red meats. Losing weight isn’t about hunger, misery and crash dieting! By learning to make, delicious, easy-to-prepare, nutritious food your body needs and will enjoy – losing weight becomes exciting and energizing.

Instead of high calorie, fatty sources – use spices to provide flavorsome, exciting meals your whole family will enjoy. “Tuna Patties With Lemon Dill Sauce” is another recipe in a range of hunger-fighting, low fat recipes to assist you keep your weight under control. This irresistible, no-hassle meal will help you reach your weight-loss goals – while making mealtime a real treat.

O'Neill, La Jolla Group

Variety is an essential element of any successful health program. If you get bored with foods, you’re much more likely to abandon your program altogether. Experiment with spices to find exciting alternatives, try new recipes and build your repertoire of quick home cooked meals to replace take outs, frozen dinners and snacks. Your body will love you and your family will be delighted.

These tuna fish patties are delicious hot or cold. They are great for the lunchbox – just hold back the sauce.

1 (12 ounce) (350g) can white tuna packed in water, drained and finely flaked
3/4 cup seasoned bread crumbs
1/4 cup minced green onion
1 egg
1/2 cup skim milk
1/2 teaspoon grated lemon peel

Lemon Dill Sauce
1/4 cup nonfat chicken broth
1 tablespoon lemon juice
1/4 teaspoon dried dill

1. In large bowl, combine tuna, breadcrumbs, green onion, egg, milk, and lemon peel.
2. With lightly floured hands, form mixture into patties.
3. Spray a large nonstick skillet with cooking spray and heat over medium heat.
4. Cook patties, until golden brown on both sides, about 3 minutes per side.

Combine all ingredients in a small saucepan and heat over medium heat until warm.

Add a small amount of flour and mix with a whisk to thicken sauce.

Spoon sauce over tuna patties and serve.

Makes 4-6 Servings

Approximate Nutrients per serving
Calories: 190
Total fat: 1
Saturated fat: 0 grams
Cholesterol: 72 mg
Sodium: 34 mg
Carbohydrate: 18 grams
Protein: 29 grams
Dietary fiber: less than 1 gram

Weight Loss Recipe: Avocado Walnut & Crispy Bacon Salad

Losing weight doesn’t have to be boring when you focus on bright, colourful meals. What does this mean? Simply by making sure your plate reflects a range of colours, you’ll naturally create more balanced and healthful menus. Not everyone has the time or the patience to count calories, but assessing the colours on your plate is something anyone can do – and it only takes an instant!

Why is colour important? Many fatty and caloric foods, such as dairy products and startchy carbs, are beige or brown. When there are too many of these drab colours on your plate, weight gain is almost certain.

That’s because these beige foods often are high in calories and can leave you feeling hungry later. A cup of beige or brown beans can be over 200 calories….but a cup of red or green vegetables is under a hundred! Add fresh greens, deep purple-reds and bright yellow-orange to a meal, and water the nutrient content go up, while calories go down! Plus, you’ll get more enjoyment from eating when there’s a variety of colours and flavors on your plate.

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Although these ideas may sound whimsical, they’re grounded in scientific fact. Dr David Heber, renowned nutritional expert from University of California, Los Angeles established the role of colour in his book, “What Color is Your Diet?” So, next time you visit the refrigerator, think colorfully. And remember to mix, not match!

To get you started on the color plate, here is a deliciously interesting salad: Avocado, Walnut & Crispy Bacon.

Preparation: 15 minutes
Cooking: 8 minutes
Serves: 4

7oz/200 g rindless bacon, chopped
½ cup walnut haves, roughly chopped
1/3 cup extra virgin olive oil
¼ cup fresh lime juice
sale and ground black pepper
6oz/150g baby spinach, trimmed and washed
3 ripe Roma (egg) tomatoes, diced
1 large ripe avocado, halved, peeled, seed removed and sliced
1 small red onion, very thinly sliced

1. Heat a non-tick frying pay over medium high heat. Add bacon and cook, stirring occasionally, for 3-4 minutes or until crisp. Remove bacon and set aside to cool.

2. Add walnuts to pan and cook over medium-high heat for 2-3 minutes or until lightly toasted. Remove with a slotted spoon to a plate and set aside.

3. Add oil and lime juice to pan. Season with salt and pepper to taste and stir to combine.

4. Combine spinach, tomatoes, avocado, onion, bacon and walnuts in a large serving bowl. Pour warm lime dressing over salad and toss gently to combine. Serve immediately.

Pasta Salad As A Healthy Alternative

Pasta has always been associated with weight and a heavy feeling. True, pasta is rich in carbohydrate, a food group most often than not, shunned by weight watchers. However, there are still people who find it hard to avoid this altogether. And they are right in thinking so.

Although it tends to add weight if taken in excess, carbohydrate is very important because it gives the body the energy it needs to enable it to do its work properly. So for those who cannot give up pasta, there is an alternative.

Instead of having it th traditional way ( with meat and bacon, and cream and all the fatty substances), why not have it as a salad? Below are three fantastic recipes gathered from all over:



3/4 lb. TURKEY PASTRAMI, cut into 1/2 inch cubes
8-ozs. rotini, cooked and drained
1 14-oz can artichokes, drained and cut into quarters
1 cup carrrots, chopped (2 medium)
1/2 cup chopped onion (1 medium)
1/2 cup chopped celery (1 stalk)
1 4-oz can black olives, drained and sliced
3 Tbsp olive oil
3 Tbsp white wine vinegar
1 /2 tsp garlic, minced
1/2 tsp salt
1/2 tsp pepper
6 lettuce leaves

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1. In large bowl, combine pastrami, rotini, artichoke, carrots, onion, celery and olives.

2. In small bowl, combine oil, vinegar, garlic, salt and pepper. Toss together with pastrami mixture and refrigerate for 1 hour.

3. Serve on lettuce leaves.



1 container (8 oz.) plain nonfat yogurt
1 can (8 oz.) unsweetened crushed pineapple, undrained
1/2 tsp salt, optional
1/4 tsp garlic powder
1/4 tsp dry mustard
1 tsp finely chopped crystallized ginger
1 Tbsp honey
2 cups uncooked rotini pasta
1/2 cup shedded carrot
1 cup sliced celery
1/4 cup sliced green onions
1/4 cup raisins
3 cups diced, unpeeled apples (suggested: Empire, Gala, Ida Red, Jonagold, Jonathan, McIntosh, Red Delicious, or Rome)


Thoroughly combine yogurt, pineapple, salt, spices, ginger, and honey; refrigerate. Cook pasta according to package directions, omitting salt. Rinse with cold water and drain thoroughly. Cool completely. In large bowl, combine all ingredients including yogurt dressing. Chill thoroughly before serving.



1 can (16-ozs) mixed fruit in juice or extra light syrup
1/4 cup white wine vinegar
1 pkg. (8-oz) spinach spiral pasta
2 tsp cornstarch
1 Tbsp basil
2 cloves garlic, minced
1 cup cherry tomatoes, halved
1 cup celery, sliced
1/2 cup green onion, thinly sliced
– Romaine lettuce leaves


Drain mixed fruit, reserving liquid. Drizzle fruit with vinegar and set aside. Cook pasta in boiling water until tender; drain and cool slightly. Meanwhile, in small saucepan, whisk together reserved liquid, cornstarch, basil, and garlic.

Stir over medium heat until mixture thickens and boils. Remove from heat; stir in mixed fruit and vinegar. Toss pasta with tomatoes, celery, and green onion. Fold in fruit and sauce; chill. Spoon onto Romaine lettuce to serve.

More Than Just Tips On Cooking Healthy Food

Cooking healthier food doesn’t mean that you should intake only odorless and tasteless food. Today with the availability of numerous cook books and recipes on healthy living, anybody can prepare a tastier and healthier food in the comfort of their home. The choice of right kind of food ingredients is very crucial while preparing a healthy food. You can give a slight modification to your favorite recipe by including certain nutritious and healthier ingredients and alter here and there without compromising on taste and health. Just ensure that you reduce the calorific value and remove the fat content.

Cooking is not required from the basics. You can go to some restaurants and get a ready made recipe of your choice and add some healthy pinches here and there and transform them into a partial home made recipe which is healthier than before. Healthy cooking does not mean that the ingredients should always contain raw vegetables. It is essential that the food items consists of vitamins, anti oxidants and minerals required for a balanced diet no matter how they are cooked. So just chopping and topping doesn’t mean healthy food but nutrition rich food is only healthy food. So lower your fat content and cut down on fat content. This would definitely prevent you from major ailments erupting in future. Use non stick cook ware to reduce the oil content. Include lots of fruits and vegetables to ensure that you have enough fiber content included in your diet for proper bowel movements and clean digestive system.

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Boiling, frying or soaking your vegetables in water for too long will definitely eliminate the important vitamins and minerals. Vegetables contains vitamins which are soluble in water. Some vegetables such as carrots, radish, lady’s finger etc can be consumed raw. They aid to maintain proper health and teeth. It is essential to put yourself in practice. Experiment with the help of various books available in the market. See to it that you don’t compromise on your health looking after your taste buds. Healthy foods can be made tasty. It is the way you master your culinary method. Cook steamed rice or boiled noodles rather than fried rice.

There is no need of any study required to prepare a healthy diet but it requires some common sense, patience and experiments to preserve what is required for being healthy and take out the unnecessary unhealthy ingredients.

Make Grilling a Healthy Experience

Without a doubt there is something very relaxing and pleasurable about cooking and eating grilled food. There are countless ways you can turn your grilling not only into a flavorful and enjoyable way to cook, but there are also many healthy and tasty alternatives. Like anything else in life, what you put on your grill is a choice. Grilling healthy first means that you have decided to eat healthy. Cooking on a grill can be a great way to reduce fats on while adding wonderful flavor however we must also be careful when grilling as there can be certain risks if precautions are not taken. Eating healthy always begins with choosing healthy foods that are low in fat and using marinates to reduce unhealthy caseinogens.

We know that charcoal grilling can produce carcinogenic smoke from the high temperature cooking of foods containing fat and protein. This can produce unhealthy chemical changes in the outer layers of flesh foods. To avoid these dangerous chemical formations we must avoid inhaling the smoke and avoid the black char on the outside of charcoal cooked food caused by high heat and/or overcooking. It is also advised that any lighter fluid or self-lighting packages be avoided as they can also add toxic chemicals directly into your food. Instead, use a starter chimney and newspaper to get your charcoal lit. While this method may initially take a few more minutes, in the long run it’s faster and healthier. The use of marinades can also help greatly lower caseinogens in food. By using a marinade your food will not only take on extra flavor but even a simple marinade consisting of olive oil and a citrus juice can reduce the harmful chemicals by as much as 99%. A marinade will also assist in tenderizing and enhancing your food’s natural flavors.

There has been a lot of talk about grilling and the risk of cancer. While the risk is real and this should be kept in mind, there are some simple things you can do to greatly reduce the risk of cancer caused by grilling. The harmful chemicals that can form are created by putting food, primarily meats, under intense heat and flame. These are cancer forming agents however by taking a few simple precautions you can greatly reduce and even eliminate the risks. Grilling isn’t the only cooking method that causes these agents so there is no reason to give up on your grill. If done right, grilling is one of the healthiest methods of cooking.

To reduce the risks follow these basic tips:
• Trim excess fats from all foods. The fats are the main contributors to harmful chemicals so avoid fatty foods as much as possible.
• Using marinades based on olive oils and citrus juices with greatly help reduce the risks.
• Maintain a clean grill. This will also help reduce harmful cancer forming chemicals.
• Avoid letting your grill flare-up. Extreme heat and flame will also increase risk.
• Do not overcook foods. If you do accidentally char your food simply scrape or cut that portion off.

The marinade recipe below is simple, versatile, and tasty and will significantly reduce harmful cancer forming agents. The marinade will work perfectly with poultry, pork, vegetables and seafood and should be combined with your food of choice at least 1 hour prior to grilling.

Simple Marinade
¼ C olive oil
1 tablespoon lemon juice
1 tablespoon honey
2 teaspoons Italian herb blend
1 teaspoon red pepper flakes
1 teaspoon garlic powder
Salt and freshly ground pepper

Grilling can be a great way to prepare low-fat meals and only takes a little imagination to create healthy foods. Try starting with foods you already enjoy and find ways to make them healthier choices. Trimming fat, substituting skinless chicken, using healthy marinades are a few things you can do to start forming healthy habits.

Grilled Fennel Salad with Nicoise Olives

2 orange peppers
3 fennel bulbs with tops
2 teaspoon white wine vinegar
1 ½ tablespoon extra virgin olive oil
2 tablespoons extra virgin olive oil
18 small nicoise olives
2 sprigs of savory
Salt and freshly ground pepper

Roast the peppers using your gas grill flame or the method of your choice. Place them in a bowl and cover the bowl in plastic wrap. Remove the green fronds (top flowery pieces) and set aside for later. Slice the fennel lengthways into roughly five coarsely cut pieces. Place the fennel pieces flat in a dish and coast with 1 ½ tablespoon olive oil. Season the fennel to taste with salt and freshly ground pepper. Remove the char from the peppers and dice the peppers into small-diced pieces.

Place your grill on medium heat and place the fennel slices and turn frequently for 7-10 minutes. Grill until the fennel is showing grill marks. Be sure to cook them until they are the desired texture but do not char too much. Transfer to side dish.

Combine the vinegar and remaining olive oil and pour evenly over fennel. Lightly combine the pepper mixture with the fennel while adding the olives. Tear the savory and fennel fronds and sprinkle over the fennel.

Grilled Fennel Salad is fantastic as a side or main course. As a side consider serving it with a simply grilled chicken or seafood. Just remember that what you put in your stomach or on your grill is your choice.