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How to Grill FISH

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Healthier Food=Healthier You

It’s July, prime grilling season! Take advantage of this perfect cooking technique to grill up some low calorie fish and you will be taking one small step towards a healthier heart. The American Heart Association recommends that we all consume a minimum of two fish meals per week to keep our ticker in shape (heart disease is the number one killer of American men and women). Pair your grilled fish with grilled veggies, and a whole grain such as quinoa and you have a superbly healthy summer meal. Not quite sure how to grill that fish up?

Here are four tips to help you prepare delicious summer seafood:

  1. Cedar Planking your fish (such as salmon or halibut). Nothing like the taste of grilling food on a plank for adding a delicious smoky flavor. The key to plank grilling is to first soak the plank in water for an hour. Then be sure to preheat the grill to a high temperature then add the fish. Close the lid and cook for 15 minutes on medium until internal temperature reaches 130 degrees (you can check this by inserting a thermometer into the meatiest part of the fillet).
  2. Grilling the whole fish in foil (such as trout, bronzino or snapper). A great way to cook up you fish quickly and mess-free is to simply season and wrap in a foil tent. Pre-heat grill to a high temperature. Place fish in a foil package and season with herbs and spices, olive oil and lemon juice. Cover the fish, crimp the edges and create a foil packet. Grill on medium heat, lid closed, for about 15 minutes until internal temperature reaches 130 degrees.
  3. “Steaky” fish grill tips (such as tuna, swordfish or halibut). Coat grill with a spray vegetable oil. Pre-heat grill on high for 10 minutes. Add fish steak to grill and cook for about 3 minutes. Flip fish and brush cooked side with basting oil. Cook another three minutes or so until internal temperature reaches 130 degrees.
  4. “Flaky” fish grill tips (such as flounder, cod or tilapia). Preheat your grill on high for 10 minutes. Place your seasoned flaky fish in an aluminum foil “boat.” Place foil on grill and reduce heat to medium. Grill for three minutes. Turn fish over and baste with seasoned olive oil. Cook another two minutes until internal temperature reaches 130 degrees.

July is a great month to think about taking responsibility for your own heart health. One simple step to take for a healthier heart is to eat more fish. Did you know that seafood is also known as “brain food?” That’s because fish, especially the oily fish that swim in the deep, cold waters of the sea (salmon, halibut, tuna…) contain lots of the unique fish fats called omega-3 DHA and EPA. DHA has been proven to foster brain health.

Dr. Janet’s Grilled Halibut with Mediterranean Salsa

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Yield: 4 servings

Salsa:

  • 1 pound plum tomatoes, chopped
  • 1 cup chopped arugula
  • 1 large shallot, finely chopped
  • ¼ cup extra virgin olive oil
  • Juice from 1 medium lemon
  • 1 can (15 ounces) Northern beans, rinsed and drained
  • 1 small jar capers (approximately 3 ounces), drained
  • ¼ teaspoon freshly ground pepper

Fish:

  • 4 (6-ounce) halibut steaks
  • 2 tablespoons extra virgin olive oil
  • Salt and pepper to taste, optional
  • Fresh lemon slices, for garnish

Combine all the salsa ingredients together in a bowl and mix. Refrigerate for at least one hour. Brush fish with olive oil (both sides); sprinkle with salt and pepper. Grill over medium high heat for 4 minutes per side or until fish flakes easily. Serve topped with salsa and garnished with fresh lemon slices.

Nutritional Information Per Serving (1 halibut steak plus approximately ¾ cup salsa): Calories: 412, Fat: 11 g, Cholesterol: 54 mg, Sodium: 292 mg, Carbohydrate: 16 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 40 g
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Recipe Source: An excerpt from the book Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN; Published by Three Rivers Press; December 2006; 978-0-307-33911-9 Copyright © 2006 Janet Brill, Ph.D.

MATTERS OF THE HEART: HIGH BLOOD PRESSURE IN WOMEN

blood-pressure-downOne in thirty women die of breast cancer, one in three die from cardiovascular disease (heart attacks or stroke). Heart disease is not just a man’s disease! Women need to take control of their cardiovascular health and learn their risk factors for this deadly disease, the leading cause of death of American women. Heart attacks disable or kill men in their forties and fifties, during their most productive years. And while women take a decade to catch up to men, heart attacks and stroke are the leading cause of death for them too. High blood pressure is the number one cause of stroke and a major risk factor for heart attacks. In fact, high blood pressure contributes to more deaths in men and women than any other preventable factor. But the good news is, it can easily be controlled.

What is a healthy blood pressure reading? The medical community states that a normal, healthy blood pressure reading is less than 120/80 mm Hg. Above this number and you are living in the danger zone. What causes high blood pressure? It could be due to any number of factors, such as sedentary lifestyle, obesity, high salt intake, or aging. A poor diet, especially one too high in bad fats and salty, high-calorie processed foods, will contribute to weight gain, create a mineral imbalance in the body, and raise your blood pressure. Not getting enough exercise also contributes to high blood pressure.

One of the most effective ways to decrease your pressure is to cut your intake of salt, as excess sodium intake is undoubtedly linked to the development of high blood pressure, heart disease and stroke. According to the American Heart Association, all of us should strive to cap our sodium intake at just 1,500 mg a day (that’s just a little over half a teaspoon of salt!), yet the average American eats almost triple that amount. According to the CDC, nine in 10 American adults eat too much salt every day. Perhaps this is because some of the saltiest foods we eat do not necessarily taste salty. It would behoove all Americans to beware of relying too much on taste buds for salt detection and to review the list of tips below:

Ten Surprisingly Simple Tips for Cutting Back on Your Intake of Salt

1. Eat more fresh foods. As long as our food supply is laden with salt, your best bet is to make your own food. Substitute fresh and whole unprocessed foods for processed foods whenever possible. The vast majority of natural, unprocessed fruits and vegetables contain only a minimal amount of sodium. At the supermarket, routinely buy fresh or frozen produce (with no added salt). Frequent salad bars and load up on unprocessed fruit and veggies.

2. When you are buying packaged foods, read and use the information on the food labels to allow easy comparison between brands. Always check the ingredient list for sodium, MSG, baking soda, and other sodium-containing compounds. You will be surprised at the tremendous difference between products in terms of sodium content. Only buy boxes, cans, and bags of food with the words “low sodium” or “sodium free” on the front. (“Low sodium” is defined as less than 140 mg and “high sodium” is more than 480 mg per serving.)

3. Rinse canned foods, and dilute high-sodium foods. Buy low-sodium beans and tuna and rinse in a strainer to drain off more of the salt. Cook pasta, cereals, and rice without added salt. Add salt-free beans, veggies, or grains (such as brown rice) to take-out, packaged, or frozen foods to dilute the sodium count.

4. Throw out the seasoning packets. Flavor rice or pasta yourself, and keep your intake of boxed foods or canned soups to a minimum. Watch condiments such as soy sauce, teriyaki sauce, ketchup, mustard, pickles, capers, and olives; use very little or omit them entirely from your diet. Use sprays, balsamic and other types of vinegar, and extra-virgin olive oil to flavor your food without the salt!

5. Just say no to convenience foods. Cut down on foods that come in a box, bag, or bottle (other than unsalted nuts or dried fruit). Pass on the take-out pizza—salty bread doused with salty tomato sauce and topped off with salty, fatty cheese. Remember, you can make almost anything from scratch, quickly, easily, and without spending hours in the kitchen. Think how you can use your rice cooker, Cuisinart, slow cooker, and blender to prepare foods. Salt-free seasoning blends, nuts and seeds, dried fruit, vinegars, and even peanut butter can be used for flavoring.

6. Order it your way. When eating out, order plain food without added sodium. Take care to customize your order, and ask for your food to be prepared without salt. Be sure to be assertive with your waiter or directly with the chef. Order sauces and dressing on the side. Ask for condiments that are low in sodium. Watch the take-out or cheap eats—salt makes cheap food taste better.

7. Use herbs and spices in lieu of salt. Eat at home as often as possible, cooking fresh foods. Eliminate added salt and use chopped fresh herbs and spices to flavor food. Herbs such as rosemary, parsley, dill, chives, cilantro, and basil; spices such as cinnamon, cumin, and nutmeg; and seasonings such as lemon and lime juice, hot sauce, wasabi paste, vinegar, pepper, and salt-free seasoning blends all make great salt substitutes.

8. Get rid of the salt shaker. A dash of table salt contains about 155 mg sodium, so be careful. Keep the pepper mill handy on the table, along with hot sauce and spice mixes. Find lower-sodium alternative seasonings that appeal to your taste buds. Be adventurous and flavor foods with sliced fresh ginger, garlic and garlic powder, a touch of horseradish (1 tablespoon of prepared horseradish contains 47 mg sodium), and other lower-sodium condiments.

9. Check medication ingredient labels. Scrutinize the labels of all over-the-counter medications such as antacids for sodium content. Look for low-sodium varieties instead.

10. Savor your salt. Save those salty favorite foods for a special treat. Sodium in foods you consume frequently can really add up, so be sure to watch portion sizes of bread, and cut way back on (or eliminate) processed meats, deli meats, sodium-heavy cheeses, and restaurant and frozen pizzas and pasta dishes. When you do splurge on a salty treat, watch your sodium intake especially carefully for the rest of the day. Use higher-sodium condiments such as ketchup, barbeque sauce, mustard, pickles, olives, and Worcestershire sauce sparingly.

As a spokesperson for the American Heart Association, it is my job to translate the evidence-based guidelines into dietary advice that will help prevent heart disease in Americans—the nation’s leading cause of death in both men and women. Most deaths in American women are caused by cardiovascular disease, which is highly preventable. Getting your BLOOD PRESSURE DOWN will help battle this statistic and enable women to better take control of their heart health.
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Nationally recognized nutrition, health and fitness expert and published author Dr. Janet Brill specializes in cardiovascular disease prevention and has authored three books on the topic; the most recent is Blood Pressure DOWN (Three Rivers Press, May 7, 2013). Her second book, Prevent a Second Heart Attack  follows the bestselling book, Cholesterol Down (Three Rivers Press, 2006). For more information on Dr. Janet or her books, please visit: www.DrJanet.com

Strawberries Lower Cholesterol – Dr. Janet on Dr. Oz Talk Show

Cholesterol Down

Strawberries Bring Cholesterol Down

People suffering from high cholesterol, generally resort to taking medication. However these statin drugs pose harmful risks as they have serious side effects. Instead of taking cholesterol-lowering drugs, Dr. Janet Brill, author of Cholesterol Down: Ten Simple Steps to Lower Your Cholesterol in Four Weeks–Without Prescription Drugs, recommends consuming right foods.

Dr. Janet appeared on Dr. Mehmet Oz’ talk show to discuss the health benefits of eating strawberries. Strawberries are one of the nutritious fruits that help lowering cholesterol. Juicy strawberries are an excellent source of vitamin C, antioxidants and fiber that not only help maintain healthy skin and hair but also bring cholesterol down.

Dr. Janet recommends three cups of strawberries daily in order to lower your cholesterol the healthy way.

Besides strawberries help reduce inflammation and lower blood pressure as suggested by Dr. Janet, author of Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks–Without Prescription Drugs.

Check out the Recipe of Sensational Strawberry Salsa.

Dr Janet in The Dr. Oz Show
April 2, 2014

Zero Cholesterol Recipe of Whole Wheat Orange Cranberry Scone

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Yummy and Heart Healthy Whole Wheat Orange Cranberry Scone

Holiday comfort food that’s healthy for you!

The holiday season is in full swing, and baby its cold out there. The perfect time to snuggle up with a warm beverage and winter scone to kick off your holiday morning! Why not make your own healthy scone by using heart healthy canola oil (or olive oil) instead of butter, raw honey and fresh squeezed orange juice instead of sugar, and egg whites instead of whole eggs. Fill your home with a cozy aroma by trying this week’s featured low fat, zero cholesterol recipe of Whole Wheat Orange Cranberry Scone with the substitutions stated above.

Whole wheat orange cranberry scone is made with honey and orange juice instead of sugar that helps lower cholesterol and makes it a heart healthy food.

Whole Wheat Orange Cranberry Scone

The pairing of orange zest and dried cranberries creates a colorful and flavorful baked good for the winter season.

Yield: 16 servings (1 serving = ¼ cup of scone batter)

Ingredients:

  • 2 cups whole wheat flour
  • 1Tablespoon of baking powder
  • 1 tsp of salt
  • 2 Tablespoons orange zest
  • 2 Tablespoons of honey
  • ½ cup reduced fat buttermilk
  • ¼ cup canola oil
  • 4 egg whites
  • ¼ cup orange juice (squeeze from orange used to for orange zest)
  • ½ cup dried cranberries, chopped

Directions:

Pre-heat the oven to 400 ºF. Line a baking sheet with aluminum foil and grease lightly with canola oil. In a large bowl, add and mix together the flour, baking powder, salt, and orange zest. In another bowl, crack the eggs and remove the egg yolks. Beat the egg whites and mix in the other wet ingredients to the eggs (buttermilk, canola oil, orange juice, and honey). Add the wet ingredients to the dry ingredients and mix together. Stir in the dried cranberries. Make ¼ cup sized scones and place on the baking sheet. Bake for 25 minutes until scones are golden brown.

Nutrition Information Per Serving:

Calories: 111 kcal, Fat: 4 g, Cholesterol: 0 mg, Carbohydrate: 18 g, Dietary Fiber: 2 g, Protein: 3 g, Sodium: 169 mg

Reduce Cholesterol with Skinny Sweet Potato Casserole

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Delicious and Heart Healthy Skinny Sweet Potato Casserole

Sweet Potato Casserole is another side dish commonly served at a traditional Thanksgiving dinner. This year, why not nix the butter and sugar and instead make a “skinny sweet potato casserole” using healthy and nutritious toppings, such as pomegranate seeds and walnuts?

Check out this low fat recipe of skinny sweet potato casserole. Since this recipe contains ZERO cholesterol, it helps reduce cholesterol in body.

Skinny Sweet Potato Casserole

Garnish your sweet potato casserole or other Thanksgiving dishes with pomegranate seeds for a pop of color, a dose of antioxidants and a juicy crunch.

Yield: 12 servings (1/2 cup per serving)

Ingredients:

  • 6 medium sweet potatoes, peeled, cubed
  • ½ cup of almond milk
  • 3 egg whites
  • ½ Tablespoon of cinnamon
  • ¼ cup of pure maple syrup
  • 1 pomegranate, seeded
  • Optional: chopped walnuts (or nut of your choice)

Directions:

Pre-heat oven to 350 ºF. Line a baking sheet with aluminum foil. Spread out the sweet potatoes on the baking sheet and bake for 45 minutes. Place baked sweet potatoes, almond milk, egg whites, cinnamon, and maple syrup into a blender. Blend sweet potato mixture until a smooth consistency. Pour the sweet potatoes mixture into a 9”x9” pan and spread out to the pan’s edges. Sprinkle the sweet potatoes with pomegranate seeds and optional chopped nuts. Bake sweet potato casserole for 50 minutes. Serve immediately.

Nutrition Information Per Serving:

Calories: 101 kcal
Fat 1 g
Cholesterol 0 mg
Carbohydrate: 23 g
Dietary Fiber: 3 g
Protein: 2g
Sodium 42 mg

5 Bad Habits to Cut Out of Your Life

Ah, bad habits. Everyone has them, and they’re lying to themselves if they say they don’t. The thing is, some of our bad habits are not only annoying and/or costly, but can actually have detrimental effects on our health. Once you really take a close look at how you’re living your life and what effects the choices you make have, it becomes clear that certain changes need to be made.

The trick to cutting bad habits out of your life is to find a method that you can truly stick to, even if it takes a long time to achieve your desired results. It may be a long road toward tackling some of these, but taking the time is more than worthwhile. After all, this is your health–your life–we’re talking about here!

1. Non-Stop Snacking

Non-stop snacking (even when you aren’t actually hungry) is a compulsive habit that many people throughout the world share, and it really does hit people of all walks of life. When you compulsively snack, though, your body has an exceptionally difficult time reminding you of when you’re actually hungry, which can throw off your diet and metabolism. Try to be mindful of your level of hunger and stop eating before you get full. If you must snack, replace the potato chips with healthy foods like fruits and nuts.

2. Watching Too Much Television

Watching too much television is not only a veritable waste of time, it encourages a lack of exercise and perhaps influence one’s chances of becoming overweight. Instead, take the time you might use to watch TV and spend it cleaning your home or taking care of something that has been waiting for your attention – you’ll be amazed how much you can accomplish without the drone of the television keeping you back.

3. Smoking

It’s difficult to think of a single habit that is more detrimental than smoking tobacco. Smoking is a major cause of death the world over. Find alternatives to the way you consume nicotine by switching from traditional cigarettes to electronic cigarettes. This way, you can still enjoy smoking without submitting your body to the damages caused by tar and carcinogens.

4. Excessive Alcohol Consumption

People are often excited to find out that alcohol can actually be healthy when consumed in moderation. Excessive drinking, however, is taxing on both the heart and the liver, not to mention the effects it can have on mood and the brain. If you drink a bit more than you think you should, try to cut down to a maximum of 1-2 drinks per day. Remember that alcohol withdrawal can be dangerous, and those who feel as if they might be at risk of complications when quitting or cutting down should always speak with their doctor or an addiction specialist before making any changes.

5.  Eating Fast Food

Fast food may seem like the perfect ally for those who live a busy lifestyle, but it’s one of the more destructive forms of nutrition (or lack thereof) one can embrace. Loaded with sodium, saturated fats and cholesterol, fast food causes a wide range of health problems when eaten regularly, including diabetes, obesity and liver problems.

It’s best to cut fast food off as soon as possible, but like anything else, it can be an addiction and remedying this issue might take time. Regardless, the next time you pull up to a drive-thru, think hard about what this type of food may be doing to your body. If you want to reduce cholesterol and bring blood pressure down, stay away from fast food as much as possible. Instead, cook heart healthy foods at home using fresh vegetables and fruits.

Old habits may die hard, but make the right changes in your life and you could find yourself a much happier, healthier person.

Zero Cholesterol Natural Caramel Apples – Good for Teeth & Health

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Zero Cholesterol Natural Caramel Apples

Say goodbye to hard, sticky and super-sugary caramel apples!

Even though apples are a staple fruit we eat all year around, caramel apples are considered a Fall sweet treat. One of the down sides of eating caramel apples is that the caramel tends to get stuck in our teeth. To solve this problem, you can make a healthier caramel by replacing brown sugar and butter with dates and tahini (ground sesame seeds), as feature in this week’s recipe, Natural Caramel Apples. You will be consuming natural caramel-like ingredients to make your faux caramel apple good for your entire body, in addition to preventing cavities!

This zero cholesterol recipe of natural caramel apples is good for your teeth and helps reduce cholesterol (ldl-bad cholesterol) as well.

Natural Caramel Apples

Continue to keep the doctor away by spicing up your apple a day!

Yield: 4 (1 small apple)

Ingredients:

•    2 cup pitted dates

•    1 teaspoon vanilla extract

•    2 Tablespoons of tahini

•    1/8 cup of unsweetened vanilla almond milk

•    4 small apples

•    Optional: 1 cup of a variety of nuts, chopped (hazelnuts, walnuts, pecans, almonds, etc.)

Directions:

Warm the dates in the microwave for 2 minutes (remember to use a microwave safe bowl). Put the warm dates in a food processor and add the vanilla extract, tahini, and almond milk to the dates. Process the caramel-like mixture for able about 30 seconds until the mixture reaches a smooth consistency that you can spread on an apple (To make a smoother consistency caramel, add 1 tbsp of almond milk at a time). Use a spatula to spread the caramel around the apple.

Optional: roll the apple in chopped nuts (press the remaining nuts onto your apple).

Your caramel apple is complete! Refrigerate until ready to eat OR if you want the caramel to get harder. If there is leftover caramel, save it for a caramel dip!

Nutrition Information Per Serving (without nuts):

Calories: 202 kcal
Fat: 4g, Cholesterol: 0 mg
Carbohydrate: 43 g
Dietary Fiber: 5 g
Protein: 3 g
Sodium: 9 mg

Sweet Potato Hummus Reduces Cholesterol

Heart Healthy Food

Sweet Potato Hummus Contains Zero Cholesterol

Ode to the humble sweet potato!

Don’t judge a vegetable by its cover. A sweet potato is a starchy root vegetable that grows in the ground and to be honest, it is not the most attractive vegetable, with its odd shape, imperfective skin, and dusting of dirt. But whatever you do, don’t let the appearance stop you from incorporating them in your meals.

Sweet potatoes are true superfoods, filled with beneficial nutrients including vitamin A, vitamin C, beta carotene, potassium, folate, and manganese, which make them one of the healthiest complex carbs around.

Try this week’s featured fall inspired recipe, Sweet Potato Hummus, for a football Sunday dip with vegetables and pita chips OR use as a nutrient-rich creamy sandwich spread.

The low fat recipe of sweet potato hummus contains zero cholesterol that makes it a heart healthy food and reduces cholesterol levels in body.

Sweet Potato Hummus

Are you in the mood for a sweet or spicy hummus? Change up your basic hummus by adding spices to create a unique flavor, depending on your taste preference.

Yield: 16 servings (1 Serving = 2 Tablespoons)

Ingredients:

  • 1 medium sweet potato, washed
  • 1-15 oz of garbanzo beans, rinsed, drained
  • 2 Tbsp of olive oil
  • 1 Tbsp of tahani (optional)
  • Choose your spices: Sweet or Spicy
  • Sweet: 1 tsp of cinnamon, 1 tsp of pumpkin spice
  • Spicy: 1/2 tsp of cayenne pepper, 1/2 tsp of paprika, 1 tsp of cumin

Directions:

Pre-heat oven to 400 ºF. With a fork, poke holes in the sweet potato all over (both sides). Place the sweet potato on a baking sweet and bake for 45-60 minutes until you can squeeze it. Once the baked potato is cooked, remove the skin and chop it into pieces. Add the chopped sweet potato and the other hummus ingredients into a blender and mix the hummus until it becomes a smooth consistency with no visible chopped pieces of sweet potato. Taste the hummus and add more spices as needed.

Nutrition Information Per Serving:

Calories: 60 kcal
Fat: 2g
Cholesterol: 0 mg
Carbohydrate: 8g
Dietary Fiber: 1 g
Protein: 2 g
Sodium: 85 mg

Happiness = Zero Cholesterol Homemade Apple Butter

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Enjoy your toast with homemade apple butter

Jams, jellies, and fruit butters are not just made with fruit. In fact, most of these fruity spreads are made with white sugar, in addition to the natural sugar (fructose) found naturally in fruit. Therefore, what you often think may be a single serving of fruit on your slice of warm toast is actually a small amount of fruit and a whole lot of table sugar. If you truly enjoy spreading your toast with a jam, jelly, or fruit butter, buy a low sugar or sugar free version, and/or make your own, as featured in this week’s seasonal recipe, homemade Apple Butter!

Homemade apple butter is healthier as it contains zero cholesterol, and zero sodium that helps in lowering blood pressure also. Check out the low calorie recipe of homemade apple butter.

Apple Butter

Yield: 48 servings (2 Tablespoons per serving)

 3-2 cup Jars of Apple Butter

Select a mixture of sweet and sour apples to create a flavorful apple butter.

Ingredients:

  • 4 lbs of apples, core and slice
  • 2 Tablespoons of lemon juice
  • 1 Tablespoons of ground cinnamon (add more to satisfy your taste)

Directions:

Place the sliced apples into a crockpot and cook for 4 hours on HIGH. Mash apples into an applesauce consistency. Cool the applesauce for 15 minutes before scooping into a blender. Blend applesauce into a smooth consistency like whipped butter! Pour apple butter back into the crockpot and cook for 1-2 hours on HIGH until you like the thickness of your apple butter. Mix in the cinnamon and lemon juice to the apple butter. Let the apple butter cool before putting into jars to be stored in the refrigerator for up to 1 month.

Nutrition Per Serving:

Calories: 20 kcal, Fat: 0g, Cholesterol: 0 mg, Carbohydrate: 5 g, Dietary Fiber: 1 g, Protein: 9 g, Sodium: 0 mg

Sweeten Your Life with Pears!

Low Calorie Recipes

Roasted Cinnamon Butternut Squash and Pear is high in Fiber and Zero in Cholesterol.

A medium pear is a perfect 100-calorie snack with 6 g of fiber and a high content of vitamin C and vitamin K. Pears are a versatile fruit, they can be eaten raw, baked, roasted, sautéed, and grilled. If you like your pears juicy and sweet, place them in brown paper bag and check daily until the neck of the pear gives to gentle pressure. The naturally sweet pears are the perfect ingredient to candy-coat your warm breakfast oatmeal, fruit crisp, or side dish without adding sugar or honey.

Try this week’s sweet vegetable and fruit side dish, Roasted Cinnamon Butternut Squash and Pear. It is a low calorie recipe that is low fat and contains zero cholesterol. Hence it naturally brings cholesterol down.

Recipe

Roasted Cinnamon Butternut Squash and Pear

Sweeten your roasted vegetables with not only a juicy fruit, but cinnamon too!

Ingredients:

Yield: 8 servings (4 oz per serving = ½ cup)

  • 2 cups of butternut squash, chopped
  • 2 pears, chopped
  • ½ yellow onion, chopped
  • 1 Tablespoon of olive oil
  • 2 tsp of cinnamon

Directions:

Pre-heat oven to 350 º F. Line a baking sheet with aluminum foil or spray a baking sheet with olive oil cooking spray. In a large bowl, add all the ingredients and mix well to coat the butternut squash, onion, and pear with the olive oil and cinnamon. Spread out mixture onto the baking sheet. Roast mixture for 45 minutes (stir every 15 minutes).

Nutrition Information Per Serving:

Calories: 65 kcal, Fat: 2 g, Cholesterol: 0 mg, Carbohydrates: 13g, Dietary Fiber: 3g, Protein: 1g, Sodium: 3mg