The Rice Diet vs. Cabbage Soup Plan

The Rice Diet vs. Cabbage Soup Plan(The Rice Diet vs. Mayo Clinic)



Our Review:


First of all, the Rice Diet is actually not a diet based on rice.

The Rice Diet was created by Duke University and it's designed to help people with diabetes, hypertension, heart disease and obesity.

But it's not a typical diet which people can follow from the comfort of their own homes -- because it's a medically supervised program which is administered by doctors and nutrition experts from a placed called the Rice House in Durham, North Carolina.  In other words, you must travel to the Rice Diet Center to participate in this weight loss program.

Overweight people from around the world do visit the Rice Diet Center to participate in health classes and workshops, and to be supervised by nutrition experts while following the program.   Dieters stay there for an average of 4-8 weeks.

This program consists of 2 phases.

The first phase consists of grains and fruits, and should only be done under medical supervision.

The second phase adds fish, vegetables, beans and other carbs to the menu.

This program is probably best suited to seriously overweight people who have been struggling with obesity for most of their lives, or other people who need to lose a lot of weight.  It's certainly not for everybody, and many people may find this program way too expensive.


The Cabbage Soup Diet is much different though, and it's not nearly as healthy in our opinion.   This diet is also known as the Mayo Clinic Program, for those who don't know.

So what is the Cabbage Soup (Mayo Clinic) Diet?

It's basically a 7 day plan which allows unlimited cabbage soup each day.

The reason for this is because there is almost no calories in the soup (very few calories in the soup).  Other foods can be eaten too, but the only food which can be eaten every single day in "unlimited quantities" is cabbage soup.

The menu is a bit bizarre though, because on some days it allows unlimited fruit along with unlimited cabbage soup -- while on other days it allows unlimited vegetables along with cabbage soup.

Yet on other days it allows unlimited rice to be eaten, while on other days lots of bananas are encouraged to be eaten.

Clearly this is an unusual weight loss program, it's basically a quick 7 day diet for people who are willing to lose weight via eating severely lower calories.

We do not recommend using the Cabbage Soup / Mayo Clinic program, and it's our opinion that this type of program is not very healthy.

We think that the Rice Diet seems like a better choice -- but the Rice Diet is not for average people since it's a medically supervised program which is probably best suited to seriously overweight people (or other dieters who have been struggling with obesity for a long time).

So overall it seems that both programs are not a very good choice for most dieters, since there are better choices out there in our opinion.   We therefore do not recommend either of these diets for average dieters.

END OF REVIEW.


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Should you be avoiding this food for maximum Weight Loss?

In my over 10 years of experience in the health and fitness industry, I’ve seen many trends come and go…Grapefruit diets, liquid diets, low carb diets, cauliflower diets (ok, I made that up), but there is always “a new popular kid in town” and weight loss ideas that are the “cool in thing” to do.

It seems like these days everyone is going Gluten Free and avoiding gluten like the plague, but is this strategy really the best way to lose weight? Let’s dive into the topic a little deeper.

What exactly is Gluten?

First I will tell you what gluten is NOT. Gluten is not a grain, but is a component of grains and cereals. Gluten is actually a protein and is most commonly found in wheat, rye and barley. Since most breads, cereals, crackers, pasta and many packaged snacks all contain either wheat, rye or barley, these foods are all gluten-containing foods.

There are many grains that do not contain gluten such as wild rice, corn, buckwheat, millet, amaranth, quinoa, and some oats. So people who are avoiding gluten will still eat and enjoy these foods or any food made from them.

What’s the big deal about gluten anyway?

Going “gluten free” has become all the rage in the weight loss and health industry. Just as going low fat or low carb had its time in the limelight, it seems like the new fad and trend is to go gluten free (c’mon, all the cool kids are doing it). There is a small percentage of people (less than 1% in the United States) that DO need to avoid gluten at all costs because they suffer from an extreme allergy to gluten called Celiac Disease. This is a very serious disease that needs to be diagnosed and treated by the right medical professionals and should not be taken lightly.

A greater percentage of people are not walking around with Celiac Disease (trust me, you would know if you had it), but have a moderate to severe intolerance to gluten where their digestive system simply cannot process this particular protein causing them symptoms like gas, bloating, and digestive difficulty. Another problematic side effect of gluten intolerance is the inability to lose unwanted fat off your body, making it extremely difficult to even lose a few stubborn pounds.

With that being said, I’m going to tell you something extremely important about gluten. READY? You Do NOT have to give up gluten in order to lose weight and be healthy. With gluten free being the latest cool topic on the weight loss circuit, everyone seems to believe that going completely gluten free is the only way to lose weight. Now, I’m not saying there isn’t value in giving it a try and many people have experienced drastic changes in their health and weight when going gluten free, but I want you to take your health journey at your own comfortable pace and follow a plan that is livable and doable for you.

The benefits of going Gluten Free.

The biggest benefit for those who even suspect they may be even slightly gluten intolerant is a relief of their digestive symptoms and weight loss. Yes, people who have struggled for some time even just trying to lose a few pounds have seen a dramatic change in their health and weight loss efforts when taking some time away from gluten and gluten containing products.

Here is a simple step by step process if you think gluten just may be the culprit in your struggle to lose those unwanted pounds.

1. Go back to the “Grains” chapter of your manual and review the symptoms of a potential gluten intolerance. As mentioned above, some are gas, bloating, abdominal pain, and fatigue ( a more extensive list can be found in that Grains chapter).

2. If you are experiencing any of the symptoms mentioned above on a regular basis (3-4 times per week), it would be well worth a try to go gluten free for a minimum of 2 weeks. This means avoiding foods like most breads, cereals, crackers, pasta and processed snacks. Your manual has details on exactly which foods to stay away from and how to still eat delicious meals while staying gluten free.

3. Get creative and try new recipes focusing on proteins, vegetables, fruits and grains like rice, quinoa and millet. My family absolutely loves beef and vegetable stir fry over rice, grilled fish over quinoa salad and millet hot cereal for breakfast with chopped nuts and fruit. The choices are endless and your meals do not have to include bread or pasta to be super delicious.

A special NOTE and something extremely important to remember. Be careful and weary of most “Gluten Free” products! I actually think most of these products do more harm than good and can stall and/or prevent weight loss. Here are the ingredients listed on the back of “gluten free” crackers that are promoted as healthy and ideal for a gluten free diet:

potato starch, rice flour, buckwheat flour, eggs, palm oil, modified corn starch, dextrose, salt, yeast, hydroxypropyl methycellulose, sunflower lecithin, cream of tartar, ammonium bicarbonate, natural flavor.

Does that sound heavily processed or what????

Here are the ingredients of a breakfast cereal advertised for children as healthy and part of a nutritious gluten free diet:

organic corn meal, organic whole grain corn meal,?organic evaporated cane juice, organic peanut butter, organic molasses, organic cocoa, sea salt, organic soy oil, natural flavor, tocopherols (natural vitamin E).

I don’t know about you, but that’s definitely not something I am going to give my son, especially with the soy oil in it!

Remember, you don’t have to go gluten free to lose those stubborn pounds, but it just may be the key to weight loss if you’ve been at a standstill for some time. Again, it would be helpful to refer to the “Grains” chapter of your manual and review some of the potential symptoms and meal plans that are ideal for avoiding gluten in the easiest way possible.

more article Dr zulkronz

41 recipe(s) on Breakfasts .........

41 recipe(s) found for your search on Breakfasts .
Click on the recipe name(s) for details.

Apple and blackberry muffins
Preparation time: minutes. Cooking time: 20 minutes. Serves

Apricot and banana muffins
Preparation time: minutes. Cooking time: 20 minutes. Serves

Apricot muffins
Preparation time: minutes. Cooking time: minutes. Serves

Asparagus, spinach and feta omelette
Preparation time: 10 minutes. Cooking time: 3 minutes. Serves 1

Banana smoothie
Preparation time: 5 minutes. Cooking time: 0 minutes. Serves 2

Banana yo-berry breakie smoothie
Preparation time: 5 minutes. Cooking time: 0 minutes. Serves 3

Breakfast muffins
Preparation time: 10 minutes. Cooking time: 30 minutes. Serves

Cabbage and corn fritters
Preparation time: 10 minutes. Cooking time: 20 minutes. Serves 6

Flip's banana smoothie
Preparation time: 5 minutes. Cooking time: minutes. Serves 1

Flip's brown rice brekky
Preparation time: 5 minutes. Cooking time: 25 minutes. Serves 1

Flip's pineapple crush
Preparation time: 5 minutes. Cooking time: minutes. Serves 1

French toast
Preparation time: minutes. Cooking time: minutes. Serves 4

Fruit - tropical freezy
Preparation time: 5 minutes. Cooking time: 0 minutes. Serves 2

Fruit smoothie
Preparation time: 5 minutes. Cooking time: 0 minutes. Serves 2

Fruity pancakes
Preparation time: minutes. Cooking time: 2 minutes. Serves

Gab's golden wholemeal English muffins
Preparation time: minutes. Cooking time: 20 minutes. Serves

Grapefruit - hot honeyed
Preparation time: 5 minutes. Cooking time: 5 minutes. Serves 2

Healthy pikelets
Preparation time: minutes. Cooking time: minutes. Serves 4

Honey and oatbran muffins
Preparation time: minutes. Cooking time: 15 minutes. Serves

Jaffles
Preparation time: 5 minutes. Cooking time: 3 minutes. Serves 1

Jayden's fruit skewers with yoghurt
Preparation time: 10 minutes. Cooking time: 0 minutes. Serves

Mango berry blast-off
Preparation time: 10 minutes. Cooking time: minutes. Serves 8

Muesli - Bircher
Preparation time: 10 minutes. Cooking time: 0 minutes. Serves 6

Muffins - corn
Preparation time: 10 minutes. Cooking time: 30 minutes. Serves 12

Muffins - ham and zucchini
Preparation time: 15 minutes. Cooking time: 25 minutes. Serves 12

Muffins - oat bran and apple
Preparation time: 25 minutes. Cooking time: 35 minutes. Serves

Omelette express
Preparation time: 5 minutes. Cooking time: 6 minutes. Serves 3

Open mushroom and thyme omelette
Preparation time: 5 minutes. Cooking time: 12 minutes. Serves 4

Paddy's beautiful apple and oat low-fat muffins
Preparation time: 10 minutes. Cooking time: 20 minutes. Serves

Pancakes for breakfast
Preparation time: 30 minutes. Cooking time: 5 minutes. Serves 12

Pancakes with blackberries
Preparation time: 20 minutes. Cooking time: 10 minutes. Serves 4

Pikelets - fruity
Preparation time: 10 minutes. Cooking time: 5 minutes. Serves

Porridge - fruity
Preparation time: 5 minutes. Cooking time: 10 minutes. Serves 2

Provencale frittata
Preparation time: 20 minutes. Cooking time: 25 minutes. Serves 4

Seafood omelette
Preparation time: minutes. Cooking time: minutes. Serves 4

Springtime asparagus with smoked salmon and a poached egg
Preparation time: 10 minutes. Cooking time: 1.5 minutes. Serves 2

Strawberry and banana pancakes
Preparation time: 30 minutes. Cooking time: 3 minutes. Serves 4

Thyme-roasted field mushrooms on sourdough toast with feta and salsa verde
Preparation time: 25 minutes. Cooking time: 6 minutes. Serves 4

Upside down muffins
Preparation time: 10 minutes. Cooking time: 17 minutes. Serves

Wicked wheaty wonder drink
Preparation time: 5 minutes. Cooking time: 0 minutes. Serves 1

Zoe's fruity wholemeal pancakes
Preparation time: minutes. Cooking time: minutes. Serves 2

Coffee: Good or Bad for your Health?

Is your morning coffee an ok option on your healthy eating plan?  If coffee really bad for you or is it actually good?

I get these questions about coffee and health all the time and as a coffee drinker myself, it is smart to take a look at both the good and the bad.

Now, I’m not here to tell you that coffee is good for you. If I did, I would be telling only the good side of the story and I’m no politician. I am here to give you the good and the bad and tell you how you can incorporate your favorite coffee or tea into your healthy meal plan.

The Ugly Side of Caffeine

Most coffee and tea contains a lot of caffeine. This is usually the primary reason people make coffee their drink of choice in the morning. Caffeine is a drug like any other and comes with a long list of side effects. Have you ever tried not having your coffee in the morning? Yeah, pass the Excedrin, right? The headache that comes on when you try and kick this habit can be brutal (just like with other drugs) and creating a dependency and addiction like this is harmful to the body.

Second, coffee is extremely acidic. Our bodies function at optimum levels when they are slightly more alkaline (the opposite of acidic). It is best for us to greatly reduce any foods that will drive our body’s pH to be more acidic and eat more foods that are alkaline (like fruits and veggies). An acidic body pH is like a magnet for all kinds of illnesses. Also, an alkaline body has a much stronger immune system, making illness much less likely.

Last but not least, the caffeine in coffee and tea is abuse to your adrenal glands. Your adrenals release your “fight or flight” hormones basically giving you a nice “boost” when needed. Unfortunately, people who drink coffee all day long are consistently beating on their adrenals. This is the equivalent of whipping a tired horse even when he is exhausted. Eventually he will not move at all.

The Pretty Side of Caffeine

Coffee tastes oh so yummy and makes me feel great in the morning. (What? Is that not a good enough reason to drink it?)

Many studies have shown that coffee can help in the prevention and treatment of diseases and illnesses as varied as Alzheimer’s disease, diabetes, liver disease, skin cancer, Parkinsons’s disease and more. Although, I don’t believe coffee would be the cure all to any of these diseases, many ancient cultures did rely on the coffee bean to cure a long list of ailments. Not to mention, small doses of caffeine can increase performance and mental focus.

Green tea is also a great drink to include with a long list of benefits. If nothing else, green tea is a wonderful source of antioxidants which are important in cancer prevention. Green tea has even been found to raise metabolism and aid in fat burning. Before you go take a green tea bath, its effects are really minor when compared to the effects of sound nutrition and exercise plans. Now that I’ve said that, don’t think you can eat junk food and just wash it down with green tea!

What is a coffee and tea drinker to do?

1. Limit your coffee and tea intake to 2 – 8 oz cups per day. No, not 2 of each, 2 total. Any more than that is considered as a heavy addict. (I know. I’ve been there).

2. If you are currently dependent on a lot of caffeine each day, replace 1 or 2 cups of coffee with green tea instead. Green tea has much less caffeine than coffee and will help combat the ugly detox symptoms.

3. Do not jack up your coffee with sugar, milk, syrup and whip cream (So I guess that means no Starbucks, huh?). Use stevia or xylitol to sweeten and avoid all the empty, harmful calories. A teaspoon of half and half won’t hurt either. Please oh please, do not use any of those flavored creamers. They are closer to someone’s chemistry experiment than they are to real food.

4. Make sure to make your food choices healthy. Avoiding other acidic foods like sugar, artificial sweeteners and processed foods will lighten the acid load on the body.

5. Make sure the coffee you drink is organic. Conventional coffee is filled with pesticides and chemicals and should be avoided at all costs.

There is no need to give up your morning coffee but it is important to drink the right types of coffee, without the added unhealthy extras and, as with most things, in moderation.

Get started on your own weight loss goals right away with these Healthy Weight Loss Meal Plans.

Keep up to date with the Best Diet Information on Dr.Zulkronz

Pointers on Losing Weight Safely

Pointers on Losing Weight Safely

People who want to lose weight commonly, and first of all, think about reducing the amount of food they eat. This may be quite a solution but not exactly the best there is. In fact, depending on the amount you reduce in your food intake, it may even be dangerous to one's health. So how does one lose weight effectively and safely? Here are some points one should consider when trying to lose weight:

Beware of the Crash Diets

Most people think that trimming down the calories can alone shed off their unwanted excess. Probably this is because of the fad there is in advertising about low-calorie food products and beverages. What people don't know is that this could be dangerous because when they decrease their calorie intake way to below the required levels, the body begins to digest the fats. Sounds good but it doesn't actually. Burning fat requires a lot of energy. Since there is not much energy in the body to facilitate metabolism of fat, it will run at a very slow pace resulting to fatigue, illness and weak immune system.

Low-calorie diet is also compensated for by the body by burning muscle. People on this type of diet who revert back to their old eating habits end up gaining back some, if not all the weight they have shed off. This would consist mainly of fats. And since fats have more volume per mass than muscle, they end up having the same weight as before but more bulkier. In losing weight, one should keep in mind that they should lose excess body fats only.

However, one can try out eating small meals at more frequent intervals. This way the body will not think that it is being starved and will not store food as fat.

Eat Properly

One may have considered junking the crash diet option but he should also not forget to watch what he is eating. Variety must always be considered so that one may be able to get the necessary nutrients from his diet.It is also healthier to eat food which are roasted, steamed or broiled rather than fried. It is also important to include a lot of fiber in the diet. Frequent rehydration is also necessary.

Pump Up lean Muscle Mass

Muscles burn calories when they work; they even do so at rest. Unlike fats which just lie around, bulge around the pants and dangle beneath the sleeves, muscles burn calories all-day round. With this fact, one can start weight loss by increasing muscle mass. The more muscles, the less fat will be left. This is attainable starting with working out with resistance exercises.

Engaging in Aerobics

Aerobics are not only good for the heart by increasing cardio-vascular endurance. Aerobics also help in increasing lean muscle mass while simultaneously decreasing excess body fat. Aside from these, aerobics make the metebolic process more efficient and its rate high, even after a long while. Imagine burning fat efficiently while driving along the freeway or even while watching television.

Extra "Push"

Some people believe that smoking and caffeine can actually help in losing weight. This can perhaps be true; however, they do the body more harm than good because of their side-effects. For that extra "push", one can try out taking food supplements. Afterall, 95% of these products out in the market actually does good.

On Taking Diet Pills 

Over-the-counter diet pills affect the amount of weight one loses as well as how long one keeps that amount of weight off. However, one must be wary of the side-effects of these diet pills. As such, one must faithfully follow the instructions provided for in the packaging. It is also prudent to consult the physician anyway before trying out these drugs and also to find out which type would be best for the individual.

Losing weight does not have to mean sacrifice and suffering. It actually means opening up to a more full and healthy life where one may not have to feel bad about himself having to look the way he does or not being able to do what he wants to do. Losing weight might entail a little adjustments plus the discomforts, but as the old saying goes, "no pain, no gain." Besides fat, what has one got to lose anyway?


DR Zulkronz

"Losing Weight? - Go Herbal"

These days, there is a great  need for overweight Americans to lose those excess pounds. Being healthy would not only lead them to have a healthier lifestyle but it will also literally lighten their load,  and improve their overall well-being. 

There is a long  list of dieting options available. There are exercise programs, exercise machines, dietary supplements, dietary food and drinks, diet pills - there are even soaps which claim to help you lose pounds while you bathe. 

One other available option to shed off those unwanted pounds is to  go herbal. 

Herbal weight loss products have been in great demand for people who want to lose weight the natural way. However, when you take herbal supplements to lose weight, you would have to wait for a longer time for the results because of the more subtle effects of medicines which came from plants and natural herbs.

Here are some herbal weight loss options that you might want to consider:

1.   Herbal weight loss products 

There are a lot of herbal weight loss products available in the market now. You can check out the Internet and you will find a lot of herbal weight loss pills and products. 

Be careful, however, as there are some products which claim to be safe and natural because they are herbal, but some actually have  side effects because of non-extensive research on the effects of these products. 

Here are some ingredients and chemicals which make up some  herbal weight loss products that you should watch out for, as they might have harmful effects to your health: 

>Senna. This is an herbal laxative. Senna is a main ingredient in weight loss teas, and it works by stimulation the colon. The downside effect of this herb is dehydration. It can also lead to colon problems and can become addictive. Some people, when addicted, are unable to perform bowel movements without it, so watch out. 

>  Chromium picolinate. This is a synthetic compound found in herbal weight loss products. Chromium is a nutrient which helps regulate blood-sugar level.  However, this ingredient, when taken in high doses, may cause damage in the chromosomes. It can also lead to dehydration.

>  St. John's wort. This supplement increases the production of a chemical in the brain. If not used properly, it may cause eye and skin sensitivity, mild gastrointestinal distress, fatigue and itching. 

Although a lot of herbal products claim to be safe and natural, it is better to scrutinize the ingredients and  research about the effects of the product itself before going for these herbal dietary pills.

2.  Organic food. 

In Wichita, Kansas, organic food has found its way to more homes and restaurants. Organic food devotees  believe that consuming organic goodies help their bodies as well as the environment. 

A person who buys organically raised eggs and vegetables claim to be healthier, and they are not spending money on doctors and prescriptions as these keep them healthier and away from the hospital. This could also be an option for weight watchers, as organic food is known to be kinder to your weight than chemically-processed food products. 

3. Green Tea. 

Studies show that intake of green tea, or green tea extracts burns extra calories. Also, green tea with caffeine can increase fat burning by up to 40% thereby reducing fat. 

This is one good option for those who want to lose weight. In a study done, people who took green tea were found to lose 2 to 3 times more weight than those who did not drink green tea. 

These results show that green tea is a natural product for the treatment of obesity. Thus, it also makes for a healthier dietary option, not to mention the good effects that it has on the body as compared to caffeine. A cup of tea gives an emmediate energy lift without the side effects of caffeine. 

3. Caffeine. 

Coffee provides an energy boost to increase fat burning. Caffeine also provides a likelihood to be active, which in turn increases your rate of calorie burn. 

4. Immortality Herb

This herb, whose scientific name is Gymnostemna Pentaphyllum, is known to have the following benefits: 

>  increases healthy blood flow

>  reduces artery blocks

>  aids healthy blood pressure

>  increases the rate of fat burning 

5. Apple Cider Vinegar

There are pills and food supplements whose main ingredient is apple cider vinegar. Here are the benefits of taking this herbal option:

>  weight loss

>  improved cholesterol level

>  improved high blood pressure

>  helps prevent rheumatoid arthritis

Dr.Zulkronz

How can I lose weight in up to three weeks, but without a diet, only with sports?

Unfortunately, you cannot lose weight without a diet or at least not 8 kilograms for three weeks.

To lose weight, you need to spend more calories that you intake. Exercises burn calories, but not as many as people think. For example, 20-30 minutes on the treadmill and you have burnt the calories from a glass of orange juice. I.e. if you train for one hour, you will lose the calories of one meal (relatively to how much you are eating).

The role of exercises is completely different 

 

Not so much to burn calories, as it is to tell your body from which storage it should burn – from the stored fat or from the muscles. The people who maintain only a diet and do not exercise burn simultaneously fat and muscles, therefore when they end the diet they look bad and it is widely spread that “they gain their lost kilograms back”.

A diet means an eating regime. A diet is not starvation; it is not a lack of eating. During the diet you eat! I.e. during the diet you isolate the “bad” food and eat only the “good”, which do not pile up as fat.

Breakfast muffins

Nutritional Analysis Preparation time: 10 minutes Cooking time: 30 minutes Makes: 12
Ingredients: 1/4 cup caster sugar 1 1/2 eggs 1/2 tablespoon finely grated lemon zest 1/4 cup canola oil 1/2 cup wholemeal self raising flour 1/4 cup almond meal 1/2 teaspoon bicarb soda pinch of salt 1/2 carrot, grated 1 banana 1/4 cup sultanas

Method:
1. Preheat oven to 180ºC.
2. In a bowl, combine eggs, sugar and grated lemon zest. Mix in the oil, flour, almond meal, bicarb soda and salt.
3. Stir in half the banana (mashed), grated carrot and sultanas.
4. Evenly spoon the mixture into a muffin tin. Thinly slice the remaining half of the banana. Place a slice on top of each muffin.
5. Bake in the oven for roughly 30 minutes. Remove from oven and cool on a wire rack.

Banana yo-berry breakie smoothie

Nutritional Analysis Preparation time: 5 minutes Cooking time: 0 minutes Serves: 3
Ingredients: 1 cup orange juice 3 tablespoons non-fat dry milk powder 1 banana, sliced 1 cup reduced-fat yoghurt 10 strawberries, hulled few ice cubes

Method:
1. Slice banana and remove any brown bits.
2. Chop the tops of the strawberries and wash them.
3. Measure out orange juice and pour into blender, along with 1 cup of yoghurt.
4. Add in to bender the 3 tablespoons of dry milk powder.
5. Throw in the chopped up banana and strawberries and a few ice cubes.
6. Blend until all is combined well and you have a nice thick creamy mixture.

Cabbage and corn fritters

Nutritional Analysis	Good source of: folate Preparation time: 10 minutes Cooking time: 20 minutes Serves: 6
Ingredients: 1/4 cabbage, thinly shredded 2 tablespoons shallots, chopped 1 cup self-raising flour, sifted 1 X 310g can creamed corn 2 eggs, lightly beaten 1/2 cup reduced fat milk canola or olive oil spray

Method:
1. Mix cabbage, shallots, flour, corn, eggs and milk in a large bowl. Let stand for 10 minutes.
2. Spray non-stick frypan with oil and place over medium heat. Place tablespoons of the mixture in heated frypan. Fry until golden on both sides.
3. Serve hot.

Notes: Can serve topped with reduced fat cream cheese and sprinkled with chopped chives.

Categories:
Breakfasts,Dinners,Entrees,Finger foods,Lunches,Lunch boxes,Vegetables

Asparagus, spinach and feta omelette

Nutritional Analysis Preparation time: 10 minutes Cooking time: 3 minutes Serves: 1
Ingredients: 4 asparagus spears 1 1/2 cup baby spinach 2 large eggs 30 g feta pepper, to taste

Method:
1. Peel asparagus spears gently with a vegetable peeler to remove the tough outer skin. Blanch in (plunge into) lightly salted boiling water until just cooked. Remove from water and cool in cold (preferably iced) water.
2. Wash baby spinach in cold water to remove dirt and grit. Dry thoroughly, preferably in a salad spinner.
3. With a fork, whisk the eggs in a bowl. Heat a small non-stick frying pan and spray with a small amount of canola oil. When the pan is hot, add the eggs and quickly move the eggs around for 15 seconds.
4. Lower heat and place the spinach leaves on one half of omelet. Put asparagus spears on spinach and crumble some feta on top. Continue cooking on low heat until the egg is almost cooked but still a bit soft. Season lightly with cracked black pepper.
5. Fold the uncovered half of the omelet over the fillings and serve immediately.

Banana smoothie

Nutritional Analysis Preparation time: 5 minutes Cooking time: 0 minutes Serves: 2
Ingredients: 2 cups reduced-fat milk 2 bananas, chopped 1/2 cup low-fat yoghurt 1 tablespoon honey 1 tablespoon wheatgerm 1/4 teaspoon cinnamon

Method:
1. Blend ingredients until smooth.

Categories:
Breakfasts
Drinks
Easy to swallow
Fruits
Kids in the kitchen
No cook
Quick and easy
Snacks
fifteen minutes of food

Apricot muffins

Nutritional Analysis Makes: 12
Ingredients: 1/2 cup canned apricots in natural juice, drained and chopped 2 eggs, beaten 180 g wholemeal self raising flour 1/3 cup skim milk or yoghurt 2 drops vanilla essence

Method:
1. Preheat oven to 180˚C.
2. Beat eggs, add vanilla and combine.
3. Incorporate the flour and add enough milk or yoghurt to make a moist mixture.
4. Stir through drained apricots and mix to combine.
5. Lightly grease muffin pans and fill each well with a paper patty case.
6. Pour mixture into each muffin case, fill each to 2/3 up sides of case.
7. Bake in moderate oven until lightly golden brown. Insert a skewer into the centre of the muffin. They are cooked if the skewer comes out clean. Enjoy warm or cold. These muffins also freeze really well.

Categories:
Breakfasts
Fruits
Kids in the kitchen
Lunch boxes
Snacks
Fifteen minutes of food

Apricot and banana muffins

Nutritional Analysis Cooking time: 20 minutes Makes: 12
Ingredients: 1 cup dried apricots, chopped 1/2 cup apricot nectar 1 cup wholemeal self raising flour 1 cup white self raising flour 1/2 cup sugar 2 bananas, mashed 1 egg, lightly beaten 3 tablespoons reduced-fat polyunsaturated margarine, melted 1/4 cup low-fat soy milk

Method:
1. Place apricots and nectar in a saucepan, bring to boil, remove from heat and allow to cool.
2. Sift flours into a large bowl, add sugar.
3. Combine apricots, banana, egg, margarine and milk.
4. Add liquid ingredients to dry ingredients, mix well until just combined.
5. Spoon mixture into lightly greased muffin tins.
6. Bake in moderate oven (180C) for 20 minutes or until golden brown.

Categories:
Breakfasts
Desserts
Fruits
Lunch boxes
Snacks
Fifteen minutes of food


Source: Ryan Dickson, Geelong High School. Published in the Geelong Advertiser 'Fifteen Minutes of Food' series.

Apple and blackberry muffins

Nutritional Analysis Cooking time: 20 minutes Makes: 12
Ingredients: 2 cups plain white flour 1 cup wholemeal plain flour 5 teaspoons baking powder 3 eggs 1 1/2 cups apple juice 1 1/2 cups blackberries, fresh or frozen

Method:
1. Sift flour and baking powder into a bowl. Make a well in the centre of the dry ingredients.
2. Lightly beat eggs. Add to dry ingredients with the apple juice and blackberries.
3. Mix quickly to just combine.
4. Lightly spray muffin trays with cooking spray. Fill two-thirds of each muffin hole with the mixture.
5. Bake at 190°C for 20 minutes, or until muffins spring back when lightly touched.

Categories:
Breakfasts
Desserts
Fruits
Kids in the kitchen
Lunch boxes
Snacks
fifteen minutes of food


Source: Neil Buckenham, Bellarine Secondary College. Published in the Geelong Advertiser 'Fifteen Minutes of Food' series.

Food safety when cooking

The way we cook our food is as important as the way we prepare and store it. Inadequate cooking is a common cause of food poisoning. Most foods, especially meat, poultry and eggs, should be cooked thoroughly to kill most food poisoning bacteria.

In general, food should be cooked to a temperature of at least 75°C or hotter. When food is cooked, it should be eaten promptly, kept hotter than 60°C, or cooled, covered and stored in the fridge or freezer.

Some people are more at risk from food poisoning than others. Vulnerable groups include pregnant women, young children, the elderly and anyone with an illness. Special care should be taken when preparing, cooking, serving and storing food for these groups.

High-risk foods
Food poisoning bacteria grows more easily on some foods than others. These high-risk foods include:

• Meat
• Poultry such as chicken and turkey
• Dairy products
• Eggs
• Smallgoods such as salami and ham
• Seafood
• Cooked rice
• Cooked pasta
• Prepared salads such as coleslaw, pasta salads and rice salads
• Prepared fruit salads.

High risk foods and the temperature danger zone
Take care with high risk foods. You should:

• Keep high risk cooked foods out of the ‘temperature danger zone’ of between 5°C and 60°C.
• Throw out any high risk cooked food left in the temperature danger zone for more than four hours.
• Don’t keep or store any high risk cooked food left in the temperature danger zone for more than two hours. Don’t leave it for later and don’t store it in the fridge.

Cook all food to a temperature of 75°C
How you cook food is very important. Different foods need a different approach:

• Aim for an internal temperature of 75°C or hotter when you cook food. Heating foods to at least this temperature kills most food poisoning bacteria. If you have a meat thermometer, check the internal temperature of meat during the cooking process.
• Cook mince, sausages, whole chickens or stuffed meats right through to the centre. You should not be able to see any pink meat and the juices should be clear.
• Cook steak, chops and whole roasts to your preference as food poisoning bacteria are mostly on the surface.
• Cook white fish until it flakes easily with a fork.
• Cook foods made from eggs such as omelettes and baked egg custards thoroughly.

Foods with raw eggs
Take extra care when preparing foods that use raw egg, such as eggnog and homemade mayonnaise. Bacteria on the eggshells can contaminate food and cause food poisoning.

Avoid giving food made with raw eggs to pregnant women, young children, elderly people and anyone with an illness.

Microwave cooking
Microwaves are a quick and convenient way to cook food. However, if they are not used correctly, they can cook food unevenly. This may leave food partially cooked or not reaching a temperature of 75°C. When you cook food in the microwave:

• Cut food into evenly sized pieces if possible, or put larger or thicker items towards the outside edge of the dish.
• Cover the food with a microwave safe lid or microwave plastic wrap. This will trap the steam and promote more even cooking.
• Rotate and stir food during cooking.
• Wait until the standing time is over before you check that the cooking is complete. Food continues to cook even after the microwave is turned off.

Cooling and storing
If you need to store food for later use, wait until the steam stops rising, cover the food and put it in the fridge. This helps keep the food out of the temperature danger zone as fast as possible. Large portions of food cool faster when you put them into shallow trays or divide them into smaller pieces.

If you need to keep food warm, keep it hotter than 60°C and out of the temperature danger zone.

Under ideal conditions, cooked food can be stored in the fridge for a few days. If you want to keep cooked food longer, freeze the food immediately after cooling in the fridge.

Always store cooked food separately from raw food, especially raw meats, poultry and fish. Keep raw meats and poultry at the bottom of the fridge to avoid raw juices dripping onto other food. Ensure that all food is covered or sealed.

Reheat food to steaming hot
Reheat food until it is steaming hot – above 75°C or, preferably, boiling. Food should steam throughout, not just on the edges. Take care when reheating food in a microwave oven. Follow the same actions as when cooking with a microwave to ensure all the food is heated to steaming hot.

Things to remember

• Cook food properly – to at least 75°C or hotter.
• If you use a microwave, check that the food is cooked evenly throughout.
• Cool and store cooked food as soon as possible.
• Reheat food to steaming hot.