Good nutrition builds body cells, keeps us healthy and helps us stay mentally alert. With spring here and summer fast approaching, it's the perfect time to add healthy foods, including an assortment of fruits and vegetables to your diet. The price is right, and you can afford to be adventurous. Have fun mixing it up. Eat a variety of colors and experiment with new recipes.
Recently I tried making homemade tomato sauce. It was nearly as convenient as opening a jar, and I thought tasted better and fresher without the unnecessary preservatives -- with names I can't even pronounce.
Then I wanted a cool, sweet treat, so I threw blueberries and skim milk into a blender and added sweetener to get a refreshing, low fat - high protein smoothie. It's cheaper than ice cream, good for you and delicious. (You may not want to give up ice cream entirely; just reserve it as a special treat.)
Both recipes are keepers. See if you agree:
Homemade Tomato Sauce
2 28 oz cans tomatoes, one can crushed and the other whole
Extra virgin olive oil for sautéing onions and vegetables in a skillet --
1 medium onion, diced and sautéed
2 or 3 mushrooms, sliced and sautéed
1 bay leaf
2 beef billion cubes
1 teaspoon oregano [all the spices to taste]
1 tablespoon basil
1 teaspoon garlic
1/4 teaspoon red pepper flakes
Add any, or all the following to the tomato sauce --
1/2 teaspoon sugar, or 1/2 envelope slender for flavor, if desired
1 small green pepper, diced and sautéed
1 small zucchini, diced and sautéed
Separately, brown and add up to 1 lb lean ground beef
Throw the above into a large pot, bring to a boil and simmer for 15 minutes. Pour over cooked pasta of your choice. Makes 6 servings.
Drop into a blender:
1 cup skim milk
Choose one: 1/3 cup frozen strawberries, or 1/3 cup frozen blueberries, or use fresh berries and 2 ice cubes
2 teaspoons sugar, or 2 packages slender
Blend for a minute, or until smooth. Pour into a tall glass. Makes one serving, so multiply for the number of servings needed. Enjoy!