Weight Loss the Simple Ways
Andrea Albright Featured on Health and Fitness Jan. 2015
will Personally Coach You How to Get There The Easy Way
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1. Strawberry Banana Smoothies
This can be made with any type of berries. Try substituted frozen blue berries, raspberries of mixed for the strawberries.
1 cup milk
1/2 cup plain yogurt
1 banana
1 1/2 cups frozen strawberries
- Combine ingredients in a blender and blend until smooth.
Yield: Serves 2 to 3
2. Mixed Berry Smoothie
1 1/2 cups frozen mixed berries
1 1/2 cups of orange juice
- Combine ingredients in a blender and blend until smooth.
Tip: When bananas begin to brown, put them in the freezer to be used for banking or smoohties.
3. Chocolate Banana Tofu Shake
2 frozen bananas
1 1/2 cups of milk
1/2 cup plain yogurt
Approximately 1 tsp of honey (optional)
-Briefly run frozen bananas under warm water to loosen skin. Then peel banana with paring Knife.
-Combine ingredients in blender and blend until smooth.
Yield: Serves 4
4. Banana Milkshake
Try making this without honey first, since there`s no point in encouraging a sweet tooth. If your child isn`t so fond of it, add the honey the next time you make it
2 frozen bananas
1 1/2 cups of milk
1/2 cup plain yogurt
Approximately 1 tsp of honey (optional)
-Briefly run frozen bananas under warm water to loosen skin. Then peel banana with paring Knife.
-Combine ingredients in blender and blend until smooth.
5. Strawberry Creamsicles
5 cups fresh or frozen strawberries
1/2 cup Greek-style plain yogurt (above 3% milk fat)
1/2 cup milk
1 tbsp honey (approximately)
-If using frozen berries, defrost them.
-In bowel of food processor, place strawberries until pureed.
-Strain strawberries through fine sieve to remove seeds. You should have approximately 1 1/4 cups strawberry Puree.
-Place strawberry puree back back in bowel of food processor and add yogurt and milk. Process until combined. Add just enough honey to sweeten fruit and process until combined. Pour into Popsicle and freeze
Yield: Approximately 8 to 10 Popsicle, depending on size of moulds
6. Raspberry Orange Popsicle
5 cups fresh or frozen raspberries
1 cup orange juice
1 tbsp honey (approximately)
-If using frozen berries, defrost them.
-In bowel of food Processor, place raspberries and process until Pureed.
-Strain raspberries through fine sieve to remove seeds
-Place raspberry puree back in bowel of food processor and add orange juice. Puree until smooth.
-Add just enough honey to sweeten the fruit and process until combined. Pour into Popsicle moulds and freeze
Yield: Approximately 8 to 10 Popsicle, depending on the size of moulds.
Salad
7. One pot Melon ball Salad
5 balls watermelon
5 balls cantaloupe
5 balls honeydew melon
1 squeeze fresh lime juice or to taste
1/2 tsp fresh mint, finely chopped
Approximately 1/4 tsp granulated sugar
-In reusable leak-proof container, combine watermelon, cantaloupe, honeydew, lime juice, mint and sugar. Taste and add more lime juice or sugar as desired.
Yield: Serves 1
----------------------------------------------------------------------------------------------------Recipe contributed by Delicious dishes for diabetes by Robin Ellis, Published by Skyhorse publishing. Inc.
You can view its website at www.skyhorsepublishing.com
1. Broad bean with Shallots and bacon Bits
Serves 4
If they are very young you don't have to skin them - and of course, you can use frozen. You could serve this with some tasty chevre and olive oiled toast on the side as a starter or if you add a green salad, you have lunch!
1 tbsp olive oil
100 g/ 4oz. sticky bacon - diced
2 small shallots - finely chopped
2 Kg / 4-1/2 lb. broad bean - shelled and skinned - an idea task for guests who want to help
salt and pepper
1. heat the oil on the medium pan. gently fry the bacon, coloring it lightly.
2. Add the shallots and soften.
Add the brilliant green broad beans and 2 or 3 tablespoons of water. Season, remembering that bacon may be salty.
4. Cover the pan and cook for 5 - 7 minutes;p depending to the age of the beans, they should be just tender.
2. Brussels Sprouts with Shallots
Serves 4
What to do with Brussels sprouts? this tasty option and quickly done. I favor the small ones, they are sweeter.
15 g/ 1/2 oz. butter
1 tbsp olive oil
3 shallots - peeled and sliced
450 g/ 1 lb. Brussels sprouts outer leaves removed and halve
3 tbsp vegetable stock
salt and pepper
1. Melted the butter with the oil in medium frying pan and gently sweat the shallots until soft.
2. Add halved Brussels and turn with the shallots.
3. Cook for a couple minutes before adding stock. Turn again and season.
4. Cover and cook on a low heat until Brussels are tender but not mushy. You want to retain some of their lovely green color.
3. Cabbage with capers and Balsamic Vinegar
Serves 4
Our English neighbour Julie Ide, herself an accomplished cook, put onto Pao;a Gavin. This is based on recipe in her excellent Italian vegetarian and it's very tasty.
2 tbsp olive oil
1 small onion, chopped
1 green savoy cabbage - quartered, cored and shredded
2 tbsp hot water
1 tbsp capers - chopped if large
250 g/ 8 oz. tinned tomatoes - put through a sieve
1 tbsp balsamic vinegar
salt and pepper
1. heat the oil in a large sauce pan and sweat the onion gently until opaque.
2. Add the cabbage and the water, and cook, covered for 10 minutes, stirring from time to time.
3. Stir in the capers, tomatoes puree and the balsamic vinegar. Season well and cook covered, until the cabbages are tender - about 30 minutes.
4. Courgettes with Garlic and Parsley
Serves 4
Tasty accompaniment to pretty much anything.
450 g/ 1 lb. courgettes
Salt and pepper
1 tbsp olive oil
1 tbsp chopped parsley
1 glove garlic - finely chopped
1. Top and tail courgettes. pell them and leaving stripes of green. Cut to Index finger thickness. Lightly salt them. Leave a good hour in a colander/sieve so they lose their liquid. Shake them well and dry with kitchen paper.
2. Heat the oik in large flying pan. Fly hte round over high heat so they color lightly. Turn over a pair of tongs or a spatula (depending on the amount of rounds, you may have to repeat this).
3. Grind over a lot of pepper. Throw them over parsley and garlic. Toss well. Turn down the heat to low, cover and cook for a few more minutes, being careful not to over cook them
5. Gratin of Swiss Chard Stalk
Serves 4
Something to do with the stalks!
Stalks from 2 Kg or 2-1/2 bl Swiss chard - clean up and cut into bit size lenghts
salt and pepper
2 tbsp Parmesan cheese - grated
olive oil
1. Heat oven over at 200 degree C /400 F/ Gas Mark 6
2. Soften the stalk with plenty of salt boiling water for 5 minutes. Drain thoroughly
3. In a small oiled gratin dish, arrange a layer of stalks and sprinkle with a tablespoon Parmesan over them, a little olive oil and season lightly. Repeat this until all the stalk all in the dish. Sprinkle over remaining cheese and a little more oil.
4. Cook in the uppermost part of the oven for 15 - 20 minutes.
5. Finish it off with a minutes under hot grill.
6. Green Bean with Tomatoes
Serves 4
The fresher the bean, the riper the tomatoes, the better the course. Try this as a starter.
1 glove of garlic- thinly sliced
2 tbsp olive oil
250 g/ 1/2 lb. cherry tomatoes - cut in half
salt and pepper
500 g/ 1 lb. green bean
1. First make the sauce, Saute the garlic lightly in the oil
2. Add tomatoes and cook for 10 minutes until the sauce look unctuous but the tomatoes retain the bit of their shapes. Add salt and pepper to taste.
3. Bring a pan of water to boil and salt well. Add bean and cook until tender - bite them ti test them. Drain thoroughly and add to the sauce, turning them in it carefully.
7. Leeks in White Wine and Butter
Serves 4
Simple and delicious
2 large leeks- just the white part- check for residue, then cut into cork tube-shape
salt and pepper
glass of white wine
3 tbsp water
50 g /2 oz. butter
1. Place the leek pieces in the shallow pan. Season with salt and pepper.
2. Pour into wine and pepper, then add the butter. Put on the lid and bring up to a simmer. Cook over the low heat for about 20 minutes p the leeks should be beautiful tender.
-------------------------------------------------------------------------------------
8. A sauce for Asparagus and Artichokes
This recipe, based on one by Geraldine Holt, is a tasty change from the more traditional vinaigrette to accompany welcome spring arrivals.
salt and papper
1 tsp Dijon mustard
1 tsp white wine vinegar
4 tbsp olive oil
2 tbsp creme fraiche
1. Add a pinch of salt and pepper to a mixing boel
2. Mix in the mustard and vinegar
3. Add oil gently - stirring to emulsfy
4. Fold in the creme.
5. taste for seasoning.
9. A mayonnaise like dressing
Not as soft and unctuous of course, but good with salmon, for instance, and asparagus, and does not involve the irksome though rewarding business of making mayonnaise! Heresy, I know...
1 tbsp cinder vinegar
1 tsp Dijon mustard
juice of 1/4 of a lemon
4-5 tbsp extra-virgin canola/ colza oil
10.Everyday Vinaigrette
1 clove of garlic- pulped in a mortar with a pinch of salt
1 tsbp balsamic vinegar
1 tsp Dijon mustard
6 tbsp olive oil
1. Mix the firs three ingredients thoroughly
2. Add the olive oil and whisk to viscous delight.
Or try this alternative:
3 tbsp olive oil
1 tbsp balsamic vinegar
juice of 1/2 lemon
salt
no mustard
11. Kara's Vinaigrette
1 clove of garlic
1 tsp Dijon mustard
1 tbsp cider vinegar
2 tbsp olive oil
2 tbsp walnut oil
salt pepper
1. Pulp the garlic with salt.
2. Mix in the mustard and cinder vinegar.
3. Whisk in the oil 4. Test for seasoning
12. Olive and Lemon Juice Vinaigrette
A delicate sauce.
a pinch of salt
1/2 tsp Dijon mustard
juice of 1/2 lemon
juice of 1/2 lemon
3-4 tbsp olive oil
1. Mix the salt with the mustard and ad in the lemon juice
2. Add the olive oil and whisk
13. A simple sauce
For white fish- grilled or roasted. you could try adding some finely chopped mint leaves and a little very finely sliced garlic
4 tbsp/ 80 ml/ 3 fl oz olive oil
juice of a lemon
salt and pepper
Whisk all the ingredients together
14. Cucumber and onion Raita
Serves 2 generously
A useful and tasty sauce for spicy dishes
250 g/2 small pots- I use fat- free
1/4 cucumber-peeled, quartered lengthwise, deseeded and grated
1/4 red onion - grated
1/2 tsp garam masala
1/2 tsp chilli powder
salt to taste
mint or parsley finely chopped
1. whisk the yogurt smooth
2. Add the cucumber, onion, garam masla chili, salt and chopped mint or parsley; mix thoroughly
3. Chilli if possible before using
---------------------------------------------------------------------------------------------------------------------------
1. Fennel soup
This is adapted from Valentina Harris's Italian Farmhouse book and is wonderfully simple. The ingredients speak for its authenticity. Serve it over wholewheat simple. Serve it over wholewheat or rye toast, stroked with a bruise clove of garlic.
4 large bulbs of fennel- bruised bits removed, halved top to toe, then cut side down, each half finely sliced
3 clove of garlic- finely chopped
2 tbsp flat-leaved parsley- chopped
2 good tbsp olive oil
salt and pepper
1.2 litres/ 2pints/ 5 cups vegetable stock
1. Combine the fennel, garlic, parsley and oil in a large pan with a pinch of salt, and turn over in the oil.
2. Cook gently, turning to avoid burning , for about 1-8 minutes.
3. Add the stock and bring to the boil.
1. Simmer gently until the fennel is completely tender. Check for salt, and season generously with black pepper.
Recipe attributed to "Good Food to go- healthy lunch your kids will love" by Brenda Bradshaw and Cheryl Mutch, M.D. published by Random house Canada. You can view its website at randomhouse.ca
Smoothies
If your child has a milk allergy or is lactose intolerant, soy milk can be substituted in any of the following recipesSmoothies
1. Strawberry Banana Smoothies
This can be made with any type of berries. Try substituted frozen blue berries, raspberries of mixed for the strawberries.
1 cup milk
1/2 cup plain yogurt
1 banana
1 1/2 cups frozen strawberries
- Combine ingredients in a blender and blend until smooth.
Yield: Serves 2 to 3
2. Mixed Berry Smoothie
1 1/2 cups frozen mixed berries
1 1/2 cups of orange juice
- Combine ingredients in a blender and blend until smooth.
Tip: When bananas begin to brown, put them in the freezer to be used for banking or smoohties.
3. Chocolate Banana Tofu Shake
2 frozen bananas
1 1/2 cups of milk
1/2 cup plain yogurt
Approximately 1 tsp of honey (optional)
-Briefly run frozen bananas under warm water to loosen skin. Then peel banana with paring Knife.
-Combine ingredients in blender and blend until smooth.
Yield: Serves 4
4. Banana Milkshake
Try making this without honey first, since there`s no point in encouraging a sweet tooth. If your child isn`t so fond of it, add the honey the next time you make it
2 frozen bananas
1 1/2 cups of milk
1/2 cup plain yogurt
Approximately 1 tsp of honey (optional)
-Briefly run frozen bananas under warm water to loosen skin. Then peel banana with paring Knife.
-Combine ingredients in blender and blend until smooth.
Popsicles
5. Strawberry Creamsicles
5 cups fresh or frozen strawberries
1/2 cup Greek-style plain yogurt (above 3% milk fat)
1/2 cup milk
1 tbsp honey (approximately)
-If using frozen berries, defrost them.
-In bowel of food processor, place strawberries until pureed.
-Strain strawberries through fine sieve to remove seeds. You should have approximately 1 1/4 cups strawberry Puree.
-Place strawberry puree back back in bowel of food processor and add yogurt and milk. Process until combined. Add just enough honey to sweeten fruit and process until combined. Pour into Popsicle and freeze
Yield: Approximately 8 to 10 Popsicle, depending on size of moulds
6. Raspberry Orange Popsicle
5 cups fresh or frozen raspberries
1 cup orange juice
1 tbsp honey (approximately)
-If using frozen berries, defrost them.
-In bowel of food Processor, place raspberries and process until Pureed.
-Strain raspberries through fine sieve to remove seeds
-Place raspberry puree back in bowel of food processor and add orange juice. Puree until smooth.
-Add just enough honey to sweeten the fruit and process until combined. Pour into Popsicle moulds and freeze
Yield: Approximately 8 to 10 Popsicle, depending on the size of moulds.
Salad
7. One pot Melon ball Salad
5 balls watermelon
5 balls cantaloupe
5 balls honeydew melon
1 squeeze fresh lime juice or to taste
1/2 tsp fresh mint, finely chopped
Approximately 1/4 tsp granulated sugar
-In reusable leak-proof container, combine watermelon, cantaloupe, honeydew, lime juice, mint and sugar. Taste and add more lime juice or sugar as desired.
Yield: Serves 1
----------------------------------------------------------------------------------------------------Recipe contributed by Delicious dishes for diabetes by Robin Ellis, Published by Skyhorse publishing. Inc.
You can view its website at www.skyhorsepublishing.com
1. Broad bean with Shallots and bacon Bits
Serves 4
If they are very young you don't have to skin them - and of course, you can use frozen. You could serve this with some tasty chevre and olive oiled toast on the side as a starter or if you add a green salad, you have lunch!
1 tbsp olive oil
100 g/ 4oz. sticky bacon - diced
2 small shallots - finely chopped
2 Kg / 4-1/2 lb. broad bean - shelled and skinned - an idea task for guests who want to help
salt and pepper
1. heat the oil on the medium pan. gently fry the bacon, coloring it lightly.
2. Add the shallots and soften.
Add the brilliant green broad beans and 2 or 3 tablespoons of water. Season, remembering that bacon may be salty.
4. Cover the pan and cook for 5 - 7 minutes;p depending to the age of the beans, they should be just tender.
2. Brussels Sprouts with Shallots
Serves 4
What to do with Brussels sprouts? this tasty option and quickly done. I favor the small ones, they are sweeter.
15 g/ 1/2 oz. butter
1 tbsp olive oil
3 shallots - peeled and sliced
450 g/ 1 lb. Brussels sprouts outer leaves removed and halve
3 tbsp vegetable stock
salt and pepper
1. Melted the butter with the oil in medium frying pan and gently sweat the shallots until soft.
2. Add halved Brussels and turn with the shallots.
3. Cook for a couple minutes before adding stock. Turn again and season.
4. Cover and cook on a low heat until Brussels are tender but not mushy. You want to retain some of their lovely green color.
3. Cabbage with capers and Balsamic Vinegar
Serves 4
Our English neighbour Julie Ide, herself an accomplished cook, put onto Pao;a Gavin. This is based on recipe in her excellent Italian vegetarian and it's very tasty.
2 tbsp olive oil
1 small onion, chopped
1 green savoy cabbage - quartered, cored and shredded
2 tbsp hot water
1 tbsp capers - chopped if large
250 g/ 8 oz. tinned tomatoes - put through a sieve
1 tbsp balsamic vinegar
salt and pepper
1. heat the oil in a large sauce pan and sweat the onion gently until opaque.
2. Add the cabbage and the water, and cook, covered for 10 minutes, stirring from time to time.
3. Stir in the capers, tomatoes puree and the balsamic vinegar. Season well and cook covered, until the cabbages are tender - about 30 minutes.
4. Courgettes with Garlic and Parsley
Serves 4
Tasty accompaniment to pretty much anything.
450 g/ 1 lb. courgettes
Salt and pepper
1 tbsp olive oil
1 tbsp chopped parsley
1 glove garlic - finely chopped
1. Top and tail courgettes. pell them and leaving stripes of green. Cut to Index finger thickness. Lightly salt them. Leave a good hour in a colander/sieve so they lose their liquid. Shake them well and dry with kitchen paper.
2. Heat the oik in large flying pan. Fly hte round over high heat so they color lightly. Turn over a pair of tongs or a spatula (depending on the amount of rounds, you may have to repeat this).
3. Grind over a lot of pepper. Throw them over parsley and garlic. Toss well. Turn down the heat to low, cover and cook for a few more minutes, being careful not to over cook them
5. Gratin of Swiss Chard Stalk
Serves 4
Something to do with the stalks!
Stalks from 2 Kg or 2-1/2 bl Swiss chard - clean up and cut into bit size lenghts
salt and pepper
2 tbsp Parmesan cheese - grated
olive oil
1. Heat oven over at 200 degree C /400 F/ Gas Mark 6
2. Soften the stalk with plenty of salt boiling water for 5 minutes. Drain thoroughly
3. In a small oiled gratin dish, arrange a layer of stalks and sprinkle with a tablespoon Parmesan over them, a little olive oil and season lightly. Repeat this until all the stalk all in the dish. Sprinkle over remaining cheese and a little more oil.
4. Cook in the uppermost part of the oven for 15 - 20 minutes.
5. Finish it off with a minutes under hot grill.
6. Green Bean with Tomatoes
Serves 4
The fresher the bean, the riper the tomatoes, the better the course. Try this as a starter.
1 glove of garlic- thinly sliced
2 tbsp olive oil
250 g/ 1/2 lb. cherry tomatoes - cut in half
salt and pepper
500 g/ 1 lb. green bean
1. First make the sauce, Saute the garlic lightly in the oil
2. Add tomatoes and cook for 10 minutes until the sauce look unctuous but the tomatoes retain the bit of their shapes. Add salt and pepper to taste.
3. Bring a pan of water to boil and salt well. Add bean and cook until tender - bite them ti test them. Drain thoroughly and add to the sauce, turning them in it carefully.
7. Leeks in White Wine and Butter
Serves 4
Simple and delicious
2 large leeks- just the white part- check for residue, then cut into cork tube-shape
salt and pepper
glass of white wine
3 tbsp water
50 g /2 oz. butter
1. Place the leek pieces in the shallow pan. Season with salt and pepper.
2. Pour into wine and pepper, then add the butter. Put on the lid and bring up to a simmer. Cook over the low heat for about 20 minutes p the leeks should be beautiful tender.
-------------------------------------------------------------------------------------
8. A sauce for Asparagus and Artichokes
This recipe, based on one by Geraldine Holt, is a tasty change from the more traditional vinaigrette to accompany welcome spring arrivals.
salt and papper
1 tsp Dijon mustard
1 tsp white wine vinegar
4 tbsp olive oil
2 tbsp creme fraiche
1. Add a pinch of salt and pepper to a mixing boel
2. Mix in the mustard and vinegar
3. Add oil gently - stirring to emulsfy
4. Fold in the creme.
5. taste for seasoning.
9. A mayonnaise like dressing
Not as soft and unctuous of course, but good with salmon, for instance, and asparagus, and does not involve the irksome though rewarding business of making mayonnaise! Heresy, I know...
1 tbsp cinder vinegar
1 tsp Dijon mustard
juice of 1/4 of a lemon
4-5 tbsp extra-virgin canola/ colza oil
10.Everyday Vinaigrette
1 clove of garlic- pulped in a mortar with a pinch of salt
1 tsbp balsamic vinegar
1 tsp Dijon mustard
6 tbsp olive oil
1. Mix the firs three ingredients thoroughly
2. Add the olive oil and whisk to viscous delight.
Or try this alternative:
3 tbsp olive oil
1 tbsp balsamic vinegar
juice of 1/2 lemon
salt
no mustard
11. Kara's Vinaigrette
1 clove of garlic
1 tsp Dijon mustard
1 tbsp cider vinegar
2 tbsp olive oil
2 tbsp walnut oil
salt pepper
1. Pulp the garlic with salt.
2. Mix in the mustard and cinder vinegar.
3. Whisk in the oil 4. Test for seasoning
12. Olive and Lemon Juice Vinaigrette
A delicate sauce.
a pinch of salt
1/2 tsp Dijon mustard
juice of 1/2 lemon
juice of 1/2 lemon
3-4 tbsp olive oil
1. Mix the salt with the mustard and ad in the lemon juice
2. Add the olive oil and whisk
13. A simple sauce
For white fish- grilled or roasted. you could try adding some finely chopped mint leaves and a little very finely sliced garlic
4 tbsp/ 80 ml/ 3 fl oz olive oil
juice of a lemon
salt and pepper
Whisk all the ingredients together
14. Cucumber and onion Raita
Serves 2 generously
A useful and tasty sauce for spicy dishes
250 g/2 small pots- I use fat- free
1/4 cucumber-peeled, quartered lengthwise, deseeded and grated
1/4 red onion - grated
1/2 tsp garam masala
1/2 tsp chilli powder
salt to taste
mint or parsley finely chopped
1. whisk the yogurt smooth
2. Add the cucumber, onion, garam masla chili, salt and chopped mint or parsley; mix thoroughly
3. Chilli if possible before using
---------------------------------------------------------------------------------------------------------------------------
1. Fennel soup
This is adapted from Valentina Harris's Italian Farmhouse book and is wonderfully simple. The ingredients speak for its authenticity. Serve it over wholewheat simple. Serve it over wholewheat or rye toast, stroked with a bruise clove of garlic.
4 large bulbs of fennel- bruised bits removed, halved top to toe, then cut side down, each half finely sliced
3 clove of garlic- finely chopped
2 tbsp flat-leaved parsley- chopped
2 good tbsp olive oil
salt and pepper
1.2 litres/ 2pints/ 5 cups vegetable stock
1. Combine the fennel, garlic, parsley and oil in a large pan with a pinch of salt, and turn over in the oil.
2. Cook gently, turning to avoid burning , for about 1-8 minutes.
3. Add the stock and bring to the boil.
1. Simmer gently until the fennel is completely tender. Check for salt, and season generously with black pepper.
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