Twice Baked Potatoes

Low Fat Twice Baked Potatoes

v  3 medium size potatoes

v  1/3 cup of fat- free Italian dressing made with olive oil

v  ¼ cup of low fat, fat free or vegan sour cream

v  Fat free or vegan cheddar cheese

v  Sea salt to taste

v  Black cracked pepper to taste

Bake potatoes until they are soft, and then cut in half lengthwise.  Scoop out all of the potato and put in a mixing bowl, leave the skins intact.  Add dressing, sour cream, salt and pepper, mix thoroughly until the mixture is smooth.  Place a heaping spoonful of the mixture back in the potato skins and sprinkle with cheese.  Bake at 350 degrees for ten minutes or until cheese is bubbly.

260 calories

Eat Your Veggies...

More Veggies!

Asparagus- excellent source of potassium, fiber, vitamins A, C, K and B complex, reduces weight, Inflammation and depression

Allium Foods- Have natural antibiotic properties, boost immunity, reduce inflammation and fight infection.

·         Leeks

·         Onions

·         Shallots

·         Scallions

·         Garlic

Sweet Potatoes- are rich in carotenoids, vitamins A, B6, C, potassium, iron and fiber and are delicious.

Bell Peppers- great source of potassium, manganese, fiber and vitamins A, B, C and K

·         Green  peppers

·         Yellow peppers

·         Orange peppers

·         And red peppers

Summer and Winter Squash- rich in carotenoids and vitamins A, C, potassium, magnesium and fiber

Eat Your Veggies!

Mother always said to eat your vegetables…here’s  why.

Here is a list of the healthiest vegetables and why.

Cruciferous Vegetables

Are filled with anti-aging, cancer fighting, immune boosting phytonutrients, plus vitamins  C, K, potassium, calcium, iron and folic acid.

·         Broccoli

·         Cauliflower

·         Brussels Sprouts

·         Green and Red Cabbage

Carrots- protect against cancer, improve eyesight, high levels of carotenoids and vitamin A, B, C, and K (when raw)

Dark green leafy

Most nutritious eaten raw, contain iron, potassium, calcium, carotenoids, vitamins B, C, E and K.

·         Kale

·         Spinach

·         Swiss Chard

·         Collard greens

·         Parsley

·         Red and green lettuce

·         Mustard and turnip greens

Tomatoes- high in lycopene carotenoids and vitamin C

Beans and Peas

High in protein, fiber, folate, calcium, iron, magnesium and potassium

·         Peas

·         Lentils

·         Soybeans

·         Lima beans

·         Kidney beans

·         Garbanzo beans

Babycakes Bakery NYC

Erin McKenna (BabyCakes NYC) on Martha Stewart (2009, 3/4)

Just got this book...love it. I will post the link for Amazon.

For the Love of Tea

Almond Tea

Ingredients

• 4 cups hot water
• 1/2 cup sugar
• 2 tablespoons instant tea
• 1 tablespoon lemon juice
• 3/4 to 1 teaspoon almond extract
• 1/4 teaspoon vanilla extract

Directions

• In a large saucepan, bring the water and sugar to a boil; cook and stir until sugar is dissolved. Remove from the heat; stir in the tea, lemon juice and extracts. Yield: 4-5 servings.

SPICED TEA

Ingredients

• 3 quarts water
• 5 individual tea bags
• 1 cup sugar
• 1 cup boiling water
• 3 to 4 cinnamon sticks (3 to 4 inches)
• 1 tablespoon whole cloves
• 3/4 cup thawed lemonade concentrate
• 3/4 cup thawed orange juice concentrate
• 2 cans (6 ounces each) pineapple juice
• Additional cinnamon sticks, optional

Directions

• In a large kettle or Dutch oven, bring water to a simmer; turn off heat. Add tea bags, cover and steep for 3-5 minutes. Remove and discard bags.
• In a bowl, dissolve sugar in boiling water. Add cinnamon sticks and cloves; cover and steep for 15 minutes. Add concentrates and pineapple juice; mix well. Strain and discard spices. Stir into tea; heat through. Serve with cinnamon sticks for stirrers if desired. Yield: 3-1/2 quarts.

refried black beans

These are great as a side with

 your favorite tex mex, on nachos or tacos.

2 garlic cloves, minced

1/2 tablespoon olive oil

1 (19-oz) can organic black beans, including liquid

1/2 to 1 cup water

1/4 cup chopped fresh cilantro

Cook garlic in oil in a skillet over moderate heat, stirring, until fragrant, about 1 minute. Add beans with their liquid and mash with a potato masher or the back of a large spoon to make a coarse purée.

Continue to cook, stirring occasionally, until mixture is hot. Stir in enough of water to thin to a creamy consistency. Add pepper to taste.

Serve warm, sprinkled with cilantro.