Tuesday, May 12, 2009

You Are What You Eat

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 whole tomatoes (Break the tomatoes up with your fingers.)
Extra virgin olive oil for sautéing garlic, onions and vegetables in a skillet --
1 medium onion, diced and sautéed
1 bay leaf
1 teaspoon salt
fresh black pepper
1 teaspoon oregano [all the spices to taste]
1 tablespoon basil
1 teaspoon garlic (or sautée 4 cloves garlic)
1/2 teaspoon red pepper flakes


Add any, or all the following to the tomato sauce --
1 small bell pepper, diced and sautéed
1 small zucchini, diced and sautéed
2 or 3 mushrooms, sliced and sautéed
Separately, brown and add some 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.

Berry Smoothie

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 3 ice cubes
2 teaspoons sugar, or a natural sweetner.

Blend for a minute, or until smooth. Pour into a tall glass. Makes one serving, so multiply for the number of servings needed. Enjoy!

1 comment:

  1. Here's another tip:
    Instead of buying sorbet, get a bag of frozen berries. It gives the same kick as sorbet, but without all the added sugar.