- Cholesterol, fiber and oat bran

Fiber is classified as "soluble" or "insoluble." When regularly eaten as part of a diet low in saturated fat and cholesterol, soluble fiber has been shown to help lower blood cholesterol and may also help reduce the risk of diabetes and colon and rectal cancer. The American Heart Association recommends that you eat at least 25–30 grams of dietary fiber — in both soluble and insoluble forms — every day. The more calories you require to meet your daily needs, the more dietary fiber you need. Try to eat at least 14 grams of fiber per 1,000 calories you consume.

Here are some tips to help you add more fiber to your diet.

• Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp.
  
• Foods high in insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin.
  
• Replace low-fiber foods (white bread, white rice, candy and chips) with fiber-containing foods (whole-grain bread, brown rice, fruits and vegetables).
  
• Try to eat more raw vegetables and fresh fruit, including the skins when appropriate. Cooking vegetables can reduce their fiber content, and skins are a good source of fiber.
  
• Eat high-fiber foods at every meal. Bran cereal for breakfast is a good start, but try to include some fruits, vegetables, whole-grains and beans in your diet, too.
  
• Be sure to increase your fiber intake gradually, giving your body time to adjust, and drink at least six to eight 8-oz. glasses of fluids a day.
  
• Read the Nutrition Facts label on all packaged foods that claim to contain oat bran or wheat bran. Many of these products actually contain very little fiber and may also be high in sodium, calories and saturated or trans fat.

Source: Americanheart.org

- Three Cheese Vegetarian Quiche with Tossed Salad

Courtesy of:
Fixing Dinner
Episode:
Cooking Compromise
Host:
Sandi Richar

This recipe is part of a specially designed weekly meal plan. For a grocery list and other great recipes you can make in this meal plan, please click to the episode title above.

Ingredients:
Three Cheese Vegetarian Quiche

• Cooking spray (non cholesterol)
  
• 1 x small, chopped onion
  
• 1 x chopped green pepper
  
• 10 x sliced mushrooms
  
• 1 cup fresh or frozen broccoli (optional)
  
• 1 x deep dish lower-fat frozen pie shell
  
• 1/2 cup grated low-fat Cheddar cheese
  
• 4 to 5 large eggs
  
• 1/2 cup 1% milk
  
• fresh ground pepper to taste
  
• 1/4 cup grated low-fat Cheddar cheese
  
• 1/4 cup grated Gruyere cheese
  
• 1/4 cup grated low-fat mozzarella cheese
  

Tossed Salad

• 1 heads green leaf lettuce (or bagged romaine)
  
• 1 x unpeeled apple, cored and cut into bite sized pieces
  
• 3 tbsp low-cal creamy Italian dressing
  
• Croutons (optional)
  

• 
  

Directions:
Three Cheese Vegetarian Quiche

1. Spray large nonstick frying pan with cooking spray. Place at medium-high heat.
   
2. Add chopped onion, green pepper, mushrooms and broccoli. Sauté about 1 minute.
   
3. Grate and sprinkle ½ cup Cheddar cheese in bottom of pie crust.
   
4. Whip egg whites until frothy. Add yolks, milk and pepper. Mix together until well blended.
   
5. Pour into pie crust over first layer of cheese.
   
6. Add sautéed vegetables and three cheeses.
   
7. Bake for 50 minutes or until top is golden brown and inserted knife comes out clean.
   

Tossed Salad

1. Rinse lettuce and spin dry. Refrigerate in bowl until ready.
   
2. Wash apple just before serving. Add to salad bowl.
   
3. Pour dressing over salad and toss to coat just before serving.
   

source: http://www.foodtv.ca/recipes/

- Apple jelly

by Andy Campbell
from Saturday Kitchen







Preparation time less than 30 mins

Cooking time 30 mins to 1 hour


A fun easy-to-make jelly ideal for a kiddies's party.

Ingredients
4 leaves of gelatine
570ml/1pint of apple juice (depending on size of mould)
blue or green cake colouring

Method

1. Heat a little apple juice (150ml/¼ pint) in a pan and dissolve the gelatine leaves, add the rest of the apple juice and the colouring, blue for a swimming pool, green for a football pitch, if making a football pitch, make up some icing to create the lines.
2. Make this the day before the party, it will serve as a focal point at the food table, you can decorate it how you please.

source: http://www.bbc.co.uk/food/recipes/

- Honey Mint Glazed Chicken Recipe

Can you tell we are gearing up for grilling season? This has to be one of the simplest chicken recipes for the taste, grilled or otherwise. It's just basic grilled (or oven broiled) chicken with a fresh mint and honey glaze. Nothing to it really, but it tastes fabulous. This recipe is set up for whole chicken parts, but you could easily use boneless, skinless breasts or thighs; just reduce the cooking time.

When we grill meat, we like to marinate the meat first in an acidic marinade. Even half an hour of an acid-based marinade (vinegar or lemon juice) help mitigate carcinogenic effects of grilling. The simple marinade in this recipe will do the trick, will not interfere with the honey mint taste, and will help keep the chicken pieces from sticking to the grill.

Honey Mint Glazed Chicken Recipe
Ingredients
- 1/4 cup white vinegar
- 1/4 cup olive oil
- 1 4-5 pound chicken, cut into parts
- Salt
- Freshly ground black pepper
- 1/2 cup honey
- 2-3 Tbsp water
- 1/2 cup chopped fresh mint (or 2 Tbsp dried mint)

Method

1 Place chicken pieces in a bowl. Mix vinegar with olive oil and pour over chicken pieces. Turn chicken pieces so that all are coated with the simple marinade. Let marinate for 30 minutes to an hour.

2 In a small bowl mix honey, mint, and just enough water for a good basting consistency. Set aside for glazing the chicken.

3 Prepare grill for medium high heat. Remove chicken pieces from marinade. Sprinkle generously with salt and pepper. Place chicken pieces on the hot grill, skin side up. Cook for approximately 30-40 minutes, covered, turning every 7 or 8 minutes. For the last 5-10 minutes of cooking, baste all sides with the honey mint mixture. The chicken is done when the juices run clear (not pink) when a knife tip is inserted into both the chicken breast and thigh, about 165°F for the breast and 180°F for the thigh. Note that although the breast pieces are bigger, they may finish cooking earlier than the thighs.

Serves 6.


Source: http://www.elise.com/recipes/

- Creme Brulee Cheesecakes

Courtesy of: Fresh with Anna Olson
Episode: Herb Inspired
Host: Anna Olson

Makes 6 cheesecakes.

Ingredients:
Cheesecakes
- 1 tubs (500 g) good quality mascarpone cheese
- 1/2 cup (125 mL) sugar
- 1/2 cup (125 mL) whipping cream
- 1 tbsp (15 mL) vanilla bean paste OR scraped seeds from 1 vanilla bean
- 3 x large eggs

Phyllo Wafers
- 3 sheets phyllo pastry
- 1/4 cup (50 mL) unsalted butter, melted
- 2 Tbsps (25 mL) sugar
- Plus extra sugar for “brulée”

Directions:
Cheesecakes
1. Preheat oven to 325 °F (160 °C). Grease 6 5-oz (150 mL) ramekins and place a disc of parchment in the bottom of each. Place ramekins in a dish with a 2-inch (5 cm) lip.

2. Stir mascarpone to soften. Add sugar and combine well. Stir in whipping cream and vanilla bean paste (or seeds from vanilla bean), switching to a whisk to smooth out mixture. Whisk in eggs one at a time until blended. Ladle mixture into prepared ramekins and pour hot tap water around ramekins until water comes halfway up. Bake cheesecakes for 35 minutes (tops of cheesecake will brown to golden), then remove from water bath to cool. Chill for at least 6 hours before serving.

Phyllo Wafers
1. To make Phyllo wafers, increase oven to 350 °F (180 °C) and line a baking tray with parchment. Lay out one sheet of phyllo and brush lightly with butter and sprinkle with sugar. Cover with second sheet of phyllo, repeating with butter and sugar. Repeat with third sheet, then fold phyllo in half. Cut 6 circles out of pastry with a 3 ½ -inch (8 cm) cookie cutter and place onto baking tray. Bake for 7 minutes, until golden brown. Let cool.

2. To serve, place a phyllo wafer on a dessert plate. Run a spatula around inside of ramekin to loosen, then turn out cheesecake onto wafer. Peel away parchment disc and sprinkle top of cheesecake with sugar. Using a kitchen butane torch, caramelize top of cheesecake. Repeat with remaining cheesecakes and serve.

Source: http://www.foodtv.ca/recipes/

- Three Cheese Vegetarian Quiche with Tossed Salad

This recipe is part of a specially designed weekly meal plan. For a grocery list and other great recipes you can make in this meal plan, please click to the episode title above.

Ingredients:
Three Cheese Vegetarian Quiche
- Cooking spray (non cholesterol)
- 1 x small, chopped onion
- 1 x chopped green pepper
- 10 x sliced mushrooms
- 1 cup fresh or frozen broccoli (optional)
- 1 x deep dish lower-fat frozen pie shell
- 1/2 cup grated low-fat Cheddar cheese
- 4 to 5 large eggs
- 1/2 cup 1% milk
- fresh ground pepper to taste
- 1/4 cup grated low-fat Cheddar cheese
- 1/4 cup grated Gruyere cheese
- 1/4 cup grated low-fat mozzarella cheese

Tossed Salad
- 1 heads green leaf lettuce (or bagged romaine)
- 1 x unpeeled apple, cored and cut into bite sized pieces
- 3 tbsp low-cal creamy Italian dressing
- Croutons (optional)

Directions:
Three Cheese Vegetarian Quiche
1. Spray large nonstick frying pan with cooking spray. Place at medium-high heat.
2. Add chopped onion, green pepper, mushrooms and broccoli. Sauté about 1 minute.
3. Grate and sprinkle ½ cup Cheddar cheese in bottom of pie crust.
4. Whip egg whites until frothy. Add yolks, milk and pepper. Mix together until well blended.
5. Pour into pie crust over first layer of cheese.
6. Add sautéed vegetables and three cheeses.
7. Bake for 50 minutes or until top is golden brown and inserted knife comes out clean.

Tossed Salad
1. Rinse lettuce and spin dry. Refrigerate in bowl until ready.
2. Wash apple just before serving. Add to salad bowl.
3. Pour dressing over salad and toss to coat just before serving.


Source: http://www.foodtv.ca/recipes/

- Bird Nests Iv

Ingredients and Directions

1 cup butter, softened

1/2 cup white sugar

2 eggs

2 cups all-purpose flour

2 cups chopped pecans

1/4 cup warm water

3/4 cup shortening

1 teaspoon vanilla extract

1/4 cup butter, softened

4 cups confectioners' sugar

Separate the eggs. Chop the nuts fine.

Cream together 1 cup softened butter and sugar. Add the yolks, and beat

well. Add the flour, and mix well.

Make small balls out of dough. Roll balls in egg white, and then in the nuts.

Place balls on greased cookie sheets, and press center of cookie with thumb.

Bake at 350 degrees F (175 degrees C) for 8 minutes. Press center of cookie

again, bake until lighly browned 4 to 6 minutes. Cool cookies on racks.

To make frosting, begin by blending the water, shortening, vanilla, and 1/4

cup softened butter or margarine together thoroughly. Slowly add

confectioners' sugar, and mix until smooth and creamy. More water may be

needed to make desired consistency.

Makes 3 dozen.



Source:http://www.freecookingrecipes.net/

- Triple Delicous Puding

Bahan I:

1 bungkus agar bubuk
600 ml susu cair
300 gram cokelat bubuk
150 gram gula pasir

Bahan II

1 bungkus agar bubuk
100 gram selai kacang
600 ml susu cair
100 gram gula pasir

Bahan III:

100 gram gula psir
600 ml air
1 bungkus agar
75 gram gula pasir

Cara Membuat:

1. Buat bahan I, didihkan sambil diaduk agar, susu dan gula. Tuang kedalam loyang bulat diameter 20 cm, bekukan.

2. Buat bahan II, didihkan semua bahan sambil diaduk. Tuang keatas lapisan I lalu bekukan.

3. Buat bahan III, gosongkan gula pasir, tuang air, lalu aduk rata sampai gula larut, dinginkan.

4. Tambahkan agar dan gula pasir, masak sambil diaduk hingga mendidih diatas api kecil. Tuang keatas lapisan II, lalu bekukan

untuk delapan porsi


source "Sedap" Magazine, 11/IV/2003, page 54

- Lemon Cat Tounge Cookies

Bahan:

130 gram mentega
100 gram gula tepung
100 gram tepung terigu
1 sendok teh kulit jeruk lemon yang diparut
3 putih telur
100 gram gula pasir kasar

Cara Membuat:

1. Kocok mentega dan gula tepung hingga menjadi krim. Masukkan tepung terigu sambil diayak dan diaduk rata.

2. Masukkan kulit jeruk aduk rata.

3. Kocok putih telur sampai kaku, masukkan kedalam adonan sambil diaduk perlahan.

4. Semprotkan adonan kecetakkan lidah kucing yang telah dioles margarin.

5. Taburkan gula pasir kasar.

6.Oven selama 25 menit dengan suhu 150 derajat Celcius.

Source: "Sedap" magazine, 11/IV/2003, Page 68

- Fudge Topping Chocolate Cake

BAHAN:

120 gram Butter
80 ml minyak goreng
300 gram gula pasir
150gram dark cooking chocolate dipotong-potong
100 ml susu
250 gram tepung terigu
30 gram cokelat bubuk
1/2 sendok teh baking powder
1/4 sendok teh soda kue
2 butir telur

BAHAN TOPPING

125 ml whipped cream cair
3 sendok makan glukose
175 gram dark cooking chocolate, dipotong potong

CARA MEMBUAT:

1. Aduk Butter, minyak, gula, dark cooking chocolate, susu dan 150 ml air. Masak sambil diaduk hingga leleh.

2. Masukkan telur satu persatu sambil dikocok.

3. Tambahkan tepung terigu, cokelat bubuk dan baking powder sambil diayak.

4. Tuang adonan kedalam loyang loaf yang dioles mentega dan dialas kertas roti. Oven selama 35 menit dengan suhu 60 derajat celcius.

5. Buat Topping, panaskan whiped cream, glukose sampai mendidih, angkat. Tambahkan dark cooking chocolate, aduk rata lalu dinginkan dalam lemari es sampai kental.

6. Oles permukaan kue dengan toping lalu potong-potong dan sajikan.