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Patty's
newsletters, which are distributed at her classes are chock
full of helpful hints as well as new and exciting low fat recipes.
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I Can't Believe
This Is Low Fat...
By PATTY RADEMACHER
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DO YOU KNOW
THESE FACTS ABOUT NUTRITION?
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REDUCE YOUR RICK
OF BREAST CANCER:
>>> Eat soy foods. Tofu, soybeans and soy milk all contain
phytoestrogens, believed to stop breast cancer by blocking estrogen
receptors. >>> Drink only moderately. Studies have shown
a link between high alcohol consumption and cancer.
>>> Eat more fruits and vegetables. They're a great source
of the antioxidant vitamins A, C, and E.
€ SUBTRACT
20 YEARS FROM YOUR AGE
through strength-training. New research from Tufts University
reveals that after just one year of strength training women
look and feel 15 to 20 years younger. Experts say the reason
for this is that muscle-building exercise, like lifting light
weights, dramatically increases women's bone density, balance
and overall fitness. Remember; always check with your Doctor
before starting any new exercise program.
€ PREVENT
AGAINST HEART DISEASE AND HEART ATTACKS
Studies have
shown that omega-3s lower blood pressure and reduce cholesterol.
Now research shows that fish also protects the heart by lowering
levels of triglycerides, fat molecules in the blood that clog
arteries. What's more, the Journal of the American Medical Association
reports that people who ate fish at least once a week --even
canned tuna--had a 52 % lower risk of sudden death from heart
attacks.
€ NOT A
FISH FAN? NO PROBLEM
Try these other sources of omega-3s, continued: available in
health food stores and supermarkets: Whole grains; nuts; seeds;
soybeans; and walnut, canola and olive oils. Fish-oil supplements.
Dosages vary; check with your doctor. Flaxseed oil, which has
many of the same omega-3 fatty acids as fish oil. Eggs fortified
with omega-3s. Experts say they'll be available in supermarkets
by July.
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€ FOOD
THAT FIGHT DISEASE
One bowl of fortified cereal a day, along with 5 or 6
servings of fruits and vegetables, can provide significant protection
a against heart disease, stroke and dementia, a recent study
shows. These foods contain folate, a nutrient that reduces your
body's levels of homocysteine, a chemical proven to raise the
risk of these health problems.
€ SUPER
FAT BUSTER!!
During a regular workout, try exercising as hard as you can
for just 30 to 90 seconds every few minutes. It'll trick your
body into thinking it worked out that hard all along---and help
you burn up to nine times more fat.
€ WHAT
TO EAT TO BEAT STRESS
In demanding times, your body produces more adrenaline and stress
hormones, both of which deplete your system of essential nutrients.
To replenish, eat bananas, they are rich in potassium which
helps regulate the nervous system and keeps muscles working
well. Strawberries, oranges and kiwi are high in vitamin C,
which helps fight infection and colds (to which we're more vulnerable
when we're under stress).
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HELPFUL HINTS,
AND NEW LOW- FAT RECIPES TO KEEP YOU FIT
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CHOCOLATE-ALMOND
CRACKLE COOKIES
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1/2 C. plus 1 heaping
T. all-purpose flour
1/2 C. granulated sugar
1/4 C. unsweetened Dutch-process cocoa
1/2 tsp. baking powder
1/4 tsp. salt
2 T. unsalted butter, cold
2 large egg whites, beaten lightly 2 heaping
T. sliced almonds
2 heaping T. confectioners' sugar plus additional
confectioners' sugar for dusting hands
l. Place flour,
sugar, cocoa, baking powder and salt in the bowl of
a food processor. Using the metal blade, process to
combine for about 5-10 seconds. Add the butter to the
dry ingredients and process for 10-30 seconds until
the mixture resembles cornmeal.
2. Add the egg whites
and process for a few seconds until a dough is formed.
(Dough is very soft.) Remove blade, (cleaning dough
from blade) and place dough in work bowl in the f reezer
for about 15-20 minutes, until it is firm enough to
handle. Preheat oven to 400° and spray a cookie sheet
with non-stick vegetable spray.
3. Place almonds
in a small bowl, reserve. Place confectioners' sugar
in another small bowl, reserve. Spoon heaping teaspoon
of the dough into the bowl with the almonds. Shaking
the bowl, roll the dough into a ball, also covering
with the almonds at the same time. Then place dough
in bowl with the confection's sugar, roll around to
cover cookie completely. Dust hands with confectioners'
sugar; roll the coated dough between your palms to form
a ball and place on the prepared cookie sheet 2 inches
apart. Bake in preheated oven for 10-14 minutes until
firm. (Be careful not to burn the bottom.)
Yields approximately 24
depending on the size of the cookie.
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CHOCOLATE
CRUNCH COOKIES (LOW-FAT, LOW CHOLESTEROL)
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To brown butter, place
in a heavy saucepan and heat over medium heat, watching
carefully until the butter or margarine turns brown.
This intensifies the butters flavor.
l C.
Quaker, Quick Oatmeal
l C. Irish Steel Cut oatmeal
l C. Fiber One or All Bran Cereal
4 T. butter, browned
2 T. canola oil
1 extra large egg
2 extra large egg whites
l tsp. almond extract
2/3 C. sugar
2 C. all-purpose flour
l/2 C. unsweetened cocoa powder
2 tsp. baking powder
l/2 tsp. baking soda
1/2 C. white raisins
Preheat
oven to 400°
l. Put
both oats and bran cereal in a large bowl. Add maple
syrup, browned butter and oil, gand stir to combine
all of the ingredients.
2. Beat
egg and egg whites until fluffy, add the sugar and
beat until the mixture is thick. Stir in the almond
extract.
3.
Combine flour, cocoa powder, baking powder and baking
soda. Gradually add the dry ingredients to the egg
mixture and beat until combined. (Mixture will be
very thick.) Beat in the oatmeal mixture, and raisins
for 30 seconds or just until combined.
4.
Spray a cookie sheet with non-stick vegetable spray
or line with parchment paper. Place heaping teaspoons
one inch apart on prepared cookie sheet and bake in
preheated oven for 10-12 min utes.
Makes about
50 cookies
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CALIFORNIA
FRUIT BARS
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Preheat oven to 400°
Line a 10 1/2 by 15 1/2
by 1 inch glass baking dish with tin foil.
l 1/4 C. assorted
dried fruit, firmly packed (I used 2/3 C. apricots,
remainder in prunes, and dried currants.)
2 whole eggs-large
4 egg whites-large
l /2 of a l-pound box light brown sugar
1/4 tsp. salt
1 tsp. vanilla extract
2 C. sifted all purpose flour
1 C. sliced almonds ( can also use walnuts or
pecans)
l. Coarsely chop
dried fruit in a food processor. (Do not chop currents).
Set aside.
2. With an electric
mixer, whip eggs and egg whites for a minute or two
until fluffy. Add sugar and stir with a rubber spatula
to mix.
3. Pour into a large
saucepan and place pan over medium heat. Stir and sc
rape the bottom and sides of the pan for 5-10 minutes
until the sugar is dissolved. (Test by rubbing mixture
between your fingers, you should not feel any grit.)
Remove from the heat.
4. Stir in the salt,
vanilla, and the flour. Beat briskly with a heavy whisk,
until the batter is smooth. Then stir in the fruit and
nuts, mixing well to make sure that the fruit is not
lumped together.
5. Turn into the
prepared pan and spread to distribute the fruit and
nuts throughout.
6. Bake 15-20 minutes
until the top is a rich golden color and shiny. Test
the middle with a knife, it should come out clean. (Make
sure they are completely cooked.)
7. Cool, and remove
from pan, and cut into squares.
Yields approximately 45
squares.
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CAPPUCCINO
BISCOTTI
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2 1/2 C. unbleached
all-purpose flour
1 1/3 C. sugar
1/2 tsp. baking soda
1/2 tsp. baking powder
1/2 tsp. ground cinnamon
1/2 tsp. salt
1/4 C. strong brewed espresso, cooled
2 T. skim milk
1 extra large or jumbo egg or 2 extra
large egg whites
2 tsp. vanilla
1/3 C. almonds, toasted coarsely chopped or
roughly sliced
1/4 C. chocolate chips
Preheat oven to 350°
Spray a non-stick cookie
sheet with butter flavored non-stick vegetable spray
1. In the bowl
of an electric mixer or food processor blend flour,
sugar, baking soda, baking powder, cinnamon and salt.
2. In a small
bowl, combine espresso, milk, egg whites and vanilla,
beat to blend with a fork.
3. Add the liquid
to the dry ingredient œs and beat with an electric
mixer until a dough is formed. Stir in nuts and chocolate
chips.
4. Form the dough
into two rectangular and place side by side on the
prepared cookie sheet. Flatten into rectangles shapes
about 1 inch high with wet hands. Bake in preheated
oven for 30 minutes.
5. Remove from
oven and cool for about 10 minutes on a cake rack.
Lower oven temperature to 300°.
On a cutting board, cut rectangles on the diagonal
into 1 inch thick slices and arrange the biscotti,
cut side down, on cookie sheet and bake for 5 minutes
longer on each side. Cool completely and store in
an air tight container.
Makes about 30 cookies
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