Hibbing Healthy Lifestyles Coalition - Recipe

Lemon Squares

Ingredients:

2 eggs
5 ½ teaspoons Equal for Recipes or 18 packets Equal sweetener or ¾ cup Equal Spoonful
¼ cup plus 2 tablespoons lemon juice
4 tablespoons margarine, melted, cooled
1 tablespoon grated lemon rind
Rich Pastry (recipe follows)

Equal sweetener can be substituted with other sweetener products. Nutrition contents might be different from those listed below.

Directions:

1. Beat eggs and Equal; mix in lemon juice, margarine, and lemon rind. Pour mixture into baked pastry.
2. Bake in preheated 350 degree F. oven until lemon filling is set, about 15 minutes. Cool on wire rack.

Rich Pastry

Ingredients:

¾ cup all-purpose flour
2 ½ teaspoons Equal for Recipes or 8 packets Equal sweetener or 1/3 cup Equal Spoonful
1 ¼ teaspoons cornstarch
1/8 teaspoon salt
6 tablespoons cold margarine, cut into pieces
¾ teaspoon vanilla
1 teaspoon lemon rind

Directions:

1. Combine flour, Equal, cornstarch and salt in medium bowl; cut in margarine until mixture resembles coarse crumbs. Sprinkle with vanilla and lemon rind; mix with hands to form dough.
2. Press dough evenly on bottom and ¼ inch up side of 8 inch square baking pan. Bake in preheated 350 degree F. oven until lightly browned, about 10 minutes. Cool on wire rack.

Yield: makes 16 servings.

Nutritional Information:
Each serving provides:
Calories 104
Protein 1 g
Total Carbohydrates 7 g
Total Fat 8 g
Cholesterol 27 mg
Sodium 109 mg
Food Exchanges: ½ bread, 1 ½ fat

50% calorie reduction from traditional recipe.

Hibbing Healthy Lifestyles Coalition - Recipe

Pulled Pork Barbecue

Ingredients:

1 whole pork tenderloin, (about 1 pound), all fat trimmed
1 teaspoon chili powder
½ teaspoon garlic powder
Vegetable cooking spray
½ cup finely chopped onion
1 ½ teaspoons minced garlic
1 can (15 ounces) crushed tomatoes, undrained
1 tablespoon cider vinegar
1 tablespoon prepared mustard
¼ teaspoon maple extract
¼ teaspoon liquid smoke
1 to 2 teaspoons Equal for Recipes or 8 packets Equal sweetener or 1/3 cup Equal Spoonful
Salt and pepper, to taste
6 multigrain hamburger buns, toasted

Directions:

1. Rub pork with 1 teaspoon chili powder and the garlic powder; place in baking pan. Bake in pre-heated 425 degree F. oven until pork is well browned and juices run clear, 30 to 40 minutes. Let stand 10 to 15 minutes. Cut into 2 to 3 inch slices; shred slices into bite-size pieces with a fork.

2. Spray medium saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, about 5 minutes. Add remaining ingredients, except Equal, salt, pepper, and buns, to saucepan; heat to boiling. Reduce heat and simmer, uncovered, until a medium sauce consistency, 10 to 15 minutes. Stir in Equal. Season to taste with salt and pepper. Stir pork into sauce; cook until hot, 2 to 3 minutes. Spoon mixture into buns.

Yield: makes 6 servings.

Nutritional Information:
Each serving provides:
Calories 252
Protein 21 g
Total Carbohydrates 29 g
Total Fat 5 g
Cholesterol 49 mg
Sodium 447 mg
Food Exchanges: 2 bread, 2 ½ lean meat

35% caloric reduction from traditional recipe.

Hibbing Healthy Lifestyles Recipe--Penne Salad Primavera

Ingredients:

1 pound penne or medium pasta shells, cooked and cooled
½ cup fresh or thawed frozen peas, cooked
1 large yellow or red bell pepper, sliced
½ cup sliced green onions
½ cup blanched sugar snap peas
½ cup sliced carrots
1 cup skim milk
½ cup fat-free mayonnaise
½ cup red wine vinegar
¼ cup minced parsley
2 teaspoons drained green peppercorns, crushed (optional)
1 ¾ teaspoons Equal for Recipes or 6 packets Equal sweetener or ¼ cup Equal Spoonful
Salt and pepper

Equal sweetener can be substituted with other sweetener products. Nutrition contents might be different from those listed below.

Directions:

1. Combine pasta, peas bell pepper, green onions, snap peas and carrots in salad bowl. Blend milk and mayonnaise in medium bowl until smooth. Stir in vinegar, parsley, peppercorns and Equal.

2. Pour dressing over salad and toss to coat; season to taste with salt and pepper.

Yield: 6 (1 cup) servings.

Nutrition Information:
Each serving provides:

Calories 190
Protein 8 g
Total Carbohydrates 36 g
Total Fat 1 g
Cholesterol 26 mg
Sodium 188 mg
Food Exchanges 2 bread

63% caloric reduction from traditional recipe

Healthy Weight...For Life!

Attend this free seminar and learn about low glycemic index eating, exercise, stress reduction and supplementation. Find out why Dr. Shari Lieberman's Transitions Lifestyle System really works.

This free informational program is being offered by Certified Transitions Lifestyle Coach, Carla Tichy ((218) 410-0154).

Put this seminar on your calendar.

Fairview University Medical Center-Mesabi

Multi Purpose Room #4

Thursday, January 25th

5:30 until 7:00 p.m.

Call (218) 969-9699 to register.

Start!

Start! is an American Heart Association movement calling on all Americans to live longer, more heart-healthy lives through walking and other healthy habits.

Visit the American Heart Association's web site for more information about this program. Sign up before February 5th and receive up to 12 phone calls from the "All Start! Celebrity WalkForce".

The site reminds everyone that walking is the easiest way to fight heart disease and stroke. Why walking? Because we know that walking is the easiest, most convenient form of activity--and it's free. You don't need special skills, the training of a marathon runner, or a membership at an expensive gym to benefit from walking.

Visit the Start! web site and find tools, walking programs, nutrition information and more!

Race Walking

If your goal is to be able to walk around the block or to walk a marathon (26.2 miles) or to maintain your weight or to lose the unsightly holiday pounds -RACE WALKING IS FOR YOU! No matter what your exercise tolerance or shape, everyone can benefit from the benefits of race walking. You don't have to RACE to race walk.

For more information call Patty Miller with Community Ed at 218 262 0417. Classes held Tuesday Evenings January 16 - February 6th start in HHS room #12 and the hallways from 6:00 - 7:00 p.m.

Hibbing Healthy Lifestyles Coalition Recipe -- Cranberry Guacamole

Yields: 12 servings
"Creamy guacamole studded with colorful and tangy cranberries."

INGREDIENTS:
2 ripe Hass avocados, pitted, peeled and
coarsely mashed
1/2 cup salsa verde
3 tablespoons chopped fresh cilantro or
parsley leaves
1 jalapeno, seeded and deveined, finely
chopped
1 teaspoon coarse garlic salt
2/3 cup dried cranberries soaked in hot water,
drained and squeezed dry

DIRECTIONS:
1. Coarsely mash avocados. Fold in remaining ingredients.
2. Guacamole is best made as close to serving as possible. For short-term storage, seal in an airtight container with a piece of plastic wrap against the surface of the guacamole.

Hibbing Healthy Lifestyles Coalition Healthy Recipe - Blueberry Oat Muffins

Ingredients:
1 cup Quaker Oats (quick or old fashioned, uncooked)
1 cup low-fat buttermilk
1/4 cup egg substitute or 2 egg whites, lightly beaten
2 tablespoons margarine, melted
1/2 teaspoon grated lemon peel
1 cup all-purpose flour
3 tablespoons granulated sugar or fructose or heat-stable sugar substitute equal to 3 tablespoons sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
1 cup fresh or frozen blueberries (do not thaw)

Directions:
Heat oven to 400F. Lightly spray twelve medium muffin cups with cooking spray.
In medium bowl, combine oats and buttermilk; mix well. Let stand 10 minutes. Stir in egg substitute, margarine and lemon peel until blended.
In large bowl, combine flour, sugar or sweetener, baking powder, baking soda and salt; mix well. Add oat mixture all at once; stir just until dry ingredients are moistened. (Do not over mix.) Gently stir in berries. Fill muffin cups almost full.
Bake 20 to 25 minutes or until golden brown. Cool muffins in pan on wire rack 5 minutes; remove from pan. Serve warm.

Yield: 1 Dozen

Nutritional Information:1 muffin (made with granulated sugar, fructose or Sweet One and without salt):

Calories From Fat 25
Total Fat 3 g
Saturated Fat 0.5 g
Cholesterol 0 mg
Sodium 130 mg
Dietary Fiber 1 g
Protein 3 g

amount with sugar or fructose with Sweet One

Total Calories 110 100
Total Carbohydrates 18 g 16 g
Total Sugars 5 g 3 g

Exchanges with sugar or fructose
1/2 starch, 1/2 fat, 1/2 fruit

with Sweet One
1 starch, 1/2 fat

Health Tip - Get Enough Iron

(HealthDay News) -- Your body needs dietary iron to produce hemoglobin, which allows healthy red blood cells to carry oxygen to the body's tissues.Too few healthy red blood cells causes a condition called anemia, and lack of dietary iron is a prime cause.Here's a list of foods that are high in iron, courtesy of the University of Virginia Health System:

Meat, including liver, lean beef, and pork loin.
Seafood like oysters, clams, shrimp, tuna, and sardines.
Fruits, including raisins, figs, dried apricots, and prunes.
Vegetables like spinach, greens, broccoli, lima beans, and avocado.
Raisin bran.
Several kinds of beans, peas, and lentils.

-- Diana KohnleLast Updated: Nov. 07, 2006Copyright © 2006 ScoutNews LLC. All rights reserved.
For more healthy living tips visit http://www.healthday.com/ or http://www.lifeclinic.com/