The Big BLOB Weight Loss Blog

I found this FABULOUS website with a list of the top 10 superfoods. They also have a great explanation about WHY these are superfoods and why you should be eating them.

In a nutshell here are the Top 10 … but be sure to visit the Gaiam Website to find out why!

1) Green tea
2) Wild omega-3-rich fish
3) Blueberries and pomegranates
4) Olive oil
5) Walnuts, almonds, pine nuts, macadamia nuts
6) Whole grains (especially oats, whole wheat, barley)
7) Red grapes (and red and white wine)
8) Garlic and onion
9) Crucifers (broccoli, kale, cabbage)
10) Tomatoes
Bonus food: dark chocolate!

AND there are some fabulous recipes. I’ve just made the pancakes and plan on tryout out both of the other superfood recipes.

Oaty Whole Grain Pancakes
Edamame-Feta Spread
Whole Wheat Quesadillas with Caramelized Onions, Brie and Pea

Visit the Gaiam Website >>>

Over the years studies have consistently shown that changing to a diet of soy protein can significantly reduce your cholesterol by as much as 20 to 30 percent.

Now, in this country (vs Japan or China) it is highly unlikely that many of us would radically change our diets. However a study done by Dr. Anderson and published in the New England Journal of Medicine found that replacing some animal protein with soy protein could still result in a significant reduction in total cholesterols levels of up to 9.3 percent.

How can you lower your cholesterol by using soy protein? The easiest and fastest way is by subsitiuting some of your animal protein for soy protein.

Start with soy milk instead of milk. Make sure you don’t purchase the soy drinks with added sugar! There are also low-fat varieties of soy milk. Since soy milk tastes different from regular milk it may take you a couple of trys to find a brand you like and to get used to the taste.

I use soy milk in smoothies and when mixing my protein powder drinks.

Soy burgers, breakfast sausages and hot dogs are another good soy choice. Add soy crumbles (soy burgers) to your pasta sauces instead of ground beef … no one will be able to tell the difference!

Soy nuts are great. Get your children started on using them as a healthy snack … you too!

There are varieties of soy cheeses and even soy yoghurt … and if you have a nearby health food store, look for soy-nut butter.

I’m very aware that many people THINK they don’t like tofu. But that’s probably because they haven’t really given it a chance. Tofu is relatively tastless … it absorbs the flavour of the surrounding sauce. You can get tofu in a variety of textures from soft to very firm.

I have several cheesecake recipes that use tofu exclusively or in combination with regular cream cheeze. I’ve served this to guests without them ever knowing they were eating healthy tofu!! If you don’t tell anyone, they don’t have anything to go eweeeeu about!!

Given the impact that soy protein can have on your overall cholesterol levels, you owe it to yourself to start incorporating it into your regular eating plans.

Melanie

This Can\’t Be Tofu!: 75 Recipes to Cook Something You Never Thought You Would–and Love Every Bite

The Art of Tofu (Deluxe Edition)

Oh my, oh my, oh my!

Heaven in a dish.

Cinco de Mango Salsa (recipe courtesy the National Mango Board)

Serving Size: 6 to 8

Prep Time:
15 minutes

Ingredients:

3 large ripe mangos, peeled, pitted, and diced
1 medium jalapeno pepper, stemmed, seeded, and minced
2/3 cups diced red bell pepper
1/3 cup diced red onion
2 tablespoons chopped fresh cilantro
2 tablespoons fresh lime juice
1 tablespoon olive oil
1/2 teaspoon ground cumin
1/2 teaspoon kosher salt
Instructions:
Stir together all ingredients in a medium bowl.

I tried this mango recipe (courtesy the National Mango Board) last weekend. Delicious!!

Grilled Chicken with Mango Ginger Chutney

Serving Size: 6 to 8 servings

Prep Time:
20 Minutes

Cook Time:
About 40 Minutes

Ingredients:

No ingredients
Instructions:
Rinse chicken and pat dry. Pierce surface of meat with a fork and place in a resealable plastic bag with pureed mango, balsamic vinegar, oil, salt and pepper. Seal bag and marinate in the refrigerator for several hours or overnight. Combine all chutney ingredients in a medium saucepan and stir well. Bring to a boil; reduce heat and simmer, covered, for 20 minutes. Uncover and simmer over low heat for a few minutes more to cook off excess liquid; let cool. (May be made up to 2 weeks ahead. Store tightly covered in the refrigerator.) When ready to serve, remove chicken from marinade and grill over medium coals for about 5 to 7 minutes on each side minutes, or until cooked through. Serve with Mango Chutney.

Serving Tips:
Marinate time: several hours or overnight

I LOVE mangos. Mangos are one of my favorite fruits. Mexican Mangos are being sold across North America right now … so do take advantage of the season.

Here are two VERY SIMPLE ways I prepare mangos.

Mangos in Lime Juice.

How easy can you get. Peel and slice or dice your mangos. Add the juice of one or two limes and let sit for an hour or so. IF you want, add a tsp of sugar, honey or some artificial sweetner.

A variation to the above is to add is a 1/2 cup of plain yoghurt.

Mangos with Rose Syrup

This takes a tiny bit longer than the mangos and lime because you need to prepare a syrup.

1/2 cup Rose Water (available from middle eastern or East Indian food stores)
1/2 cup sugar (honey) or Splenda
bring just to a boil … then cool.

Pour over fresh mango slices.
Add a few mint leaves or rose petals for color and presentation.

Melanie

PS. I serve this as a “light” desert when I have guests. They invariably RAVE about both versions!

For some of us, grilling season is here. If you can, be sure to use fresh sage and rosemary because they are quite different from their dried counterparts!

Grilled Lemon-Sage Chicken

Serves 6
Fresh sage and rosemary impart a different flavor to grilled chicken. Tomato halves and corn on the cob can grill along with the chicken.

Marinade
1 teaspoon olive oil
1 teaspoon grated lemon zest
1/4 cup fresh lemon juice
1/4 cup chopped fresh sage leaves
1 tablespoon chopped fresh rosemary or 1 teaspoon dried, crushed
2 or 3 medium garlic cloves, minced
1 teaspoon black peppercorns, cracked
1/2 teaspoon salt
**********
6 boneless, skinless chicken breast halves (about 4 ounces each)
6 lemon slices, cut in half (optional)
Fresh sage leaves (optional)

In a large resealable plastic bag, combine the marinade ingredients. Discard all the visible fat from the chicken. Put the chicken with the smooth side up between two sheets of plastic wrap. Using a tortilla press, the smooth side of a meat mallet, or a
rolling pin, lightly flatten the chicken to a thickness of 1/8 inch, being careful not to tear the meat. Add to the marinade. Seal the bag and turn to coat. Refrigerate for 30 minutes to 8 hours, turning occasionally. Discard the marinade.

Preheat the grill on medium-high. Grill the chicken for 6 to 7 minutes on each side, or until no longer pink in the center.
To serve, garnish with the lemon slices and sage leaves.

Nutrition Analysis (per serving)
Calories 125
Protein 26 g
Carbohydrates 0 g
Fiber 0 g
Sugars 0 g
Cholesterol 66 mg
Total Fat 1.5 g
Saturated 0.5 g
Polyunsaturated 0.5 g
Monounsaturated 0.5 g
Sodium 268 mg
Dietary Exchange
3 very lean meat

This recipe is reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

Here’s another great recipe from the American Heart Association

Toasted Ravioli with Italian Salsa
Serves 10
These tempting tidbits, traditionally deep-fried but baked in this recipe, boast an interesting fusion twist—a salsa flavored with herbs common to the Italian kitchen.

1 pound frozen beef ravioli (30 pieces)
Vegetable oil spray
1/4 cup fat-free or light Italian salad dressing
1/2 cup plain dry bread crumbs
1 1/2 teaspoons salt-free Italian herb seasoning

Italian Salsa
14.5-ounce can no-salt-added tomatoes with juice
1/2 small red onion, quartered
1 hot banana pepper or 1/2 small green bell pepper, seeds and ribs discarded
1 tablespoon chopped fresh oregano or 1 teaspoon dried, crumbled
1 tablespoon fresh basil or 1 teaspoon dried, crumbled
1 medium garlic clove, halved
1 teaspoon balsamic or red wine vinegar
1/4 teaspoon sugar

Prepare the ravioli using the package directions, omitting the salt and oil. Drain in a colander.

Cool for at least 10 minutes.

Meanwhile, lightly spray two baking sheets with vegetable oil spray. Using a pastry brush, lightly coat the top of each ravioli with the dressing. Put the ravioli on the baking sheets.
In a small bowl or cup, combine the bread crumbs and herb seasoning. Sprinkle over the ravioli. (The ravioli can be refrigerated for up to 8 hours at this point.) In a food processor or blender, process the salsa ingredients for 15 to 20 seconds. (Salsa will keep in the refrigerator for up to four days.)

Preheat the oven to 400°F. Lightly spray the tops of the ravioli with vegetable oil spray. Bake the ravioli for 9 to 11 minutes. Drizzle the salsa over the ravioli or use the salsa for dipping.

Cook’s Tip: Some prepared ravioli may be high in sodium and saturated fat. When shopping,
select the one with the lowest sodium and fat values.

Nutrition Analysis (per serving)
Calories 133
Total Fat 2.0 g
Saturated Fat 1.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 8 mg
Sodium 259 mg
Carbohydrates 24 g
Fiber 2 g
Protein 6 g

This recipe is reprinted with permission from the American Heart Association Low-Fat, Low-Cholesterol Cookbook, Third Edition, Copyright © 2005 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.