GOODNESS OF FRUITS

Fruits are generally high in fiber, water and vitamin C. Fruits also contain various phytochemicals that do not yet have an RDA/RDI listing under most nutritional factsheets, and which research indicates are required for proper long-term cellular health and disease prevention.[25] Regular consumption of fruit is associated with reduced risks of cancer, cardiovascular disease, stroke, Alzheimer disease, cataracts, and some of the functional declines associated with aging.

GOODNESS OF VEGETABLES

Vegetables are eaten in a variety of ways, as part of main meals and as snacks. The nutritional content of vegetables varies considerably, though generally they contain a small proportion of protein and fat,[5][6] and a relatively high proportion of vitamins, provitamins, dietary minerals, fiber and carbohydrates. Many vegetables also contain phytochemicals which may have antioxidant, antibacterial, antifungal, antiviral and anticarcinogenic properties

ALMOND-POPPY SEED SWIRLS

Prep Time: 13 mins
Cook Time: 15 mins
Rest Time: 5 mins
Total Time: 33 mins
Ingredients
1 pounds dough, white bread, ready-to-bake, 1 loaf
3 tablespoon butter, light, stick, melted
3 tablespoon sugar, brown, light
1 1/2 tablespoon poppy seeds
1/4 teaspoon almond extract
cooking spray
3/4 cup(s) sugar, powdered
4 teaspoon milk, fat-free
3 tablespoon nuts, almonds, sliced, toasted
Recipe Tip: Thaw dough in refrigerator for 12 hours. Let dough rise for 30 minutes
Preparation
1. Thaw dough in refrigerator 12 hours.
2. Place dough on a lightly floured surface; let rest 5 minutes. Pat or roll dough into a 15 x 8–inch rectangle (about 1/4 inch thick). Spread butter evenly over dough, leaving a 1/2-inch border. Combine brown sugar, poppy seeds, and almond extract; spread evenly over butter. Starting at a long edge, roll up dough tightly, jelly-roll fashion; pinch seam to seal (do not seal ends of roll).
3. Place a long piece of dental floss or string under dough 11/4 inches from end of roll. Cross ends of string over top of roll; slowly pull ends to cut through dough. Place slice, cut side up, on a baking sheet coated with cooking spray. Coat slice with cooking spray. Repeat procedure with remaining roll of dough, placing slices 2 inches apart on prepared pan. Cover and let rise in a warm place (85°), free from drafts, 30 minutes or until doubled in size.
4. Preheat oven to 375°.
5. Bake at 375° for 15 minutes or until lightly browned. Combine powdered sugar and milk, stirring until smooth. Place glaze in a small zip-top plastic bag; seal. Snip a tiny hole in 1 corner of bag; drizzle glaze evenly over warm rolls, and sprinkle with almonds.
Yield: 12 rolls (serving size: 1 roll).

PINEAPPLE LEMONADE

Prep Time:5 min
Start to Finish:5 min
makes:16 servings (about 1 cup each)
1
cup sugar
6
cups pineapple juice, chilled
1
cup lime juice
2
liters sparkling water, chilled
Lime slice, if desired
1.
Mix sugar and juices in large plastic or glass pitcher. Pour half of mixture into another pitcher.
2.
Just before serving, stir sparkling water into juice mixture. Serve over ice. Garnish with lime slices.
Nutritional Information
1 Serving: Calories 110 (Calories from Fat 0); Total Fat 0g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 5mg; Total Carbohydrate 26g (Dietary Fiber 0g, Sugars 22g); Protein 0g Percent Daily Value*: Vitamin A 0%; Vitamin C 20%; Calcium 2%; Iron 0% Exchanges: 2 Other Carbohydrate; 0 Vegetable Carbohydrate Choices: 2 *Percent Daily Values are based on a 2,000 calorie diet.MyPyramid Servings 1/2 c Fruits

Turkey Fruited Salad with Bow Tie Pasta

Yields 4
• 1/2 Cup low-fat lemon yogurt • 2 Tablespoons orange juice concentrate, defrosted • 1/4 Teaspoon ground ginger • 2 Cups bow-tie pasta, cooked according to package directions and drained • 1/2 Pound cooked turkey breast, cut into 1/2-inch cubes • 1 Can (10-1/2 ounces) mandarin oranges, drained • 1 Medium red apple, cored and chopped • 1 Cup seedless grapes, halved • 1/2 Cup chopped celeryDirections:
1.
Dressing: In small bowl combine yogurt, juice and ginger; cover and chill.
2.
Salad: In large bowl combine cooked pasta, turkey, oranges, apple, grapes and celery.
3.
Fold dressing into turkey mixture and toss to coat. Cover and refrigerate until ready to serve.
Nutrition Analysis (per serving)
Calories
269
Protein
22 g
Carbohydrates
43 g
Cholesterol
49 mg
Total Fat
2 g
Sodium
71 mg
Recipes courtesy of the National Turkey FederationTo find more turkey recipes, visit www.eatturkey.com.

CARROT ROAST

Perfect for a winter feast, carrots are packed with nutrients like beta carotene and vitamin C.
1 1/2 cups grated carrots
2 tablespoons chopped onion
1 cup cooked brown rice
1 cup shredded cheese
2 eggs, beaten (or egg substitute)
1 tablespoon margarine, softened
1/2 teaspoon salt
Pepper to taste
Preheat oven to 350 degrees.
Combine all ingredients in bowl; mix well.
Pour into greased 2-quart baking dish.
Bake at 350 degrees for 45 minutes.
Serves 8.
Per Serving:Calories 127; Fat 7 g; Cholesterol 66 mg; Fiber 1 g; Sodium 376 mg

BRAISED PORK BELLY

Braised Pork Belly
1 bunch scallions
1 4-pound pork belly
Salt and ground black pepper
2 tablespoons canola oil
2 ounces ginger, chopped
1 carrot, chopped
1 rib celery, chopped
¼ cup plum wine
¼ cup white wine
2 cups soy sauce
1 cup mirin
5 star anise
8 baby bok choy, rinsed and cut through the core into ½ -inch pieces
Chinese hot mustard (optional)
Cooked udon noodles or rice (optional).
1. Preheat oven to 400 degrees. Remove and thinly slice the dark green parts of the scallions, enough for 2 tablespoons, and set them aside. Cut the white and light green parts into 1-inch pieces.
2. Season the pork with salt and pepper. In a braising pan, heat the oil over medium-high heat. Brown the pork on all sides. Transfer to a plate.
3. Add the 1-inch scallion pieces, the ginger, carrot and celery to the pan and cook over medium-high heat until the scallions are tender, about 5 minutes. Add the wines, bring to a boil and reduce by half. Return the pork to the pan, skin-side up. Stir in the soy sauce, mirin, star anise and enough water to cover the meat by three-fourths. Bring to a boil, then cover the liquid with parchment and the pan with a tightly fitting lid or foil. Braise in the oven until the pork is tender, about 2 hours.
4. Transfer the pork to a plate. Strain the braising liquid through a fine-mesh sieve. Discard the solids. Return the liquid to the pan, skim off the fat and bring to a boil. In batches, add the bok choy and boil until tender, about 2 minutes. Cut pork into ½ -inch-thick slices and divide, along with the bok choy, among 8 soup bowls. Pour the braising liquid over each and top with the sliced green scallions. If you choose, serve with Chinese hot mustard and cooked udon noodles or rice. Serves 8. Adapted from Beacon in Culver City, Calif.

HOLLYWOOD DIET-Peanut Butter Cupcakes With Milk Chocolate Frosting

Peanut Butter Cupcakes With Milk Chocolate Frosting:

For the cupcakes:
3 cups cake flour
1 tablespoon baking powder
¼ teaspoon salt
3/4 cup of unsalted butter (1 ½ sticks), at room temperature
1 ½ cups sugar
½ cup packed light brown sugar
1 cup creamy peanut butter, preferably Skippy
4 eggs
1 cup whole milk
For the frosting:
3 cups confectioners’ sugar
Dash of salt
2/3 cup unsweetened natural cocoa powder
1 ½ cups (3 sticks) unsalted butter, at room temperature
1 ½ teaspoons vanilla
¼ cup plus 2 tablespoons
whole milk
Chocolate flakes or sprinkles (optional).
1. To make the cakes: Preheat oven to 350 degrees. Line a standard muffin tin with baking cups. Sift together the cake flour, baking powder and salt.
2. Using a mixer fitted with a paddle attachment, beat the butter and sugars on low to combine and then beat on high speed until fluffy, about 5 minutes. Mix in the peanut butter, then add the eggs, one at time. On low speed, alternate adding the flour mixture and milk to the batter in three parts. Fill the baking cups with batter. Bake until a toothpick comes out clean, 18 to 20 minutes. Cool on a wire rack.
3. For the frosting: Sift together the confectioners’ sugar, salt and cocoa powder. Using a mixer fitted with a paddle attachment, cream the butter until smooth. On low speed, slowly add the chocolate mixture. Pour in the vanilla and the milk, a little at a time, until the frosting reaches a creamy consistency.
4. When the cupcakes are cool, frost them. If you choose, decorate with chocolate flakes or sprinkles. Makes about 24 cupcakes. Adapted from Vanilla Bake Shop in Santa Monica, Calif.

RECIPES FOR HEALTH-Frittata With Greens

This is a typical Provençal or Italian frittata, something that is quickly thrown together, especially if you make a point of washing and blanching greens when you get them home from the market. It works best with the more tender greens like chard, beet greens, and spinach.

INGREDIENTS:

1 pound Swiss chard (any color), beet greens, or spinach, stemmed and washed thoroughly
Salt
2 tablespoons extra virgin olive oil
2 garlic cloves, minced
Freshly ground pepper
8 large or extra-large eggs
2 tablespoons milk

PROCEDURE:

1. Heat a large pot of water over high heat while you stem and wash the greens in two changes of water. Fill a bowl with ice water. When the water comes to a boil, add a generous tablespoon of salt, and the greens. Blanch spinach for 30 seconds only, chard and beet greens for 1 minute, or until tender, and transfer to the ice water. Let sit for a few minutes, then drain, squeeze dry, and chop.
2. Heat 1 tablespoon of the oil in a 10-inch nonstick skillet over medium heat and add the garlic. Cook, stirring, until fragrant, 30 seconds to a minute, and stir in the greens. Cook, stirring, for about 1 minute, until coated with oil. Season to taste with salt and pepper and remove from the heat.
3. Beat the eggs in a bowl, stir in 1/2 teaspoon salt, freshly ground pepper to taste, the milk, and the cooked greens.
4. Clean and dry your pan and return to the stove. Heat over medium-high heat and add the remaining olive oil. Hold your hand above it; it should feel hot. Drop a bit of egg into the pan and if it sizzles and cooks at once, the pan is ready. Pour in the egg mixture, scraping every last bit out of the bowl with a rubber spatula. Swirl the pan to distribute the eggs and filling evenly over the surface. Shake the pan gently, tilting it slightly with one hand while lifting up the edges of the frittata with the spatula in your other hand, to let the eggs run underneath during the first few minutes of cooking. Turn the heat down to low and cover the pan. Cook 8 to 10 minutes, shaking the pan every once in a while, until the frittata is just about set. Meanwhile, light the broiler.
5. If the frittata is not quite set on the top, place under the broiler, about 3 inches from the heat, for 1 minute, watching closely, until just beginning to color on the top. Do not allow the eggs to brown too much or they’ll taste bitter.
6. Remove from the heat, allow to sit in the pan for 5 minutes or longer, then carefully slide out onto a platter, or cut in wedges in the pan and serve.
Advance preparation:
The greens can be prepared through Step 1 or Step 2 several hours or even a day or two ahead. The frittata can be made a few hours or even a day ahead and served at room temperature. It does not reheat well.
Note: If you use bagged baby spinach for this, rather than blanching in a pot of boiling water, place the spinach in a bowl and cover with boiling water. Let sit for a minute, then transfer to a bowl of cold water, drain, squeeze dry and proceed with the recipe.
Yield: Makes one 10-inch frittata, serving 4 to 6

A BALANCED DIET

Do not eat meat more than once a day. Eat fish and poultry more often than red or processed meats because they are less fattening.
Avoid frying food. Fried food absorbs the fats from the cooking oils, increasing your dietary fat intake. Instead, bake or broil food. If you do fry, use polyunsaturated oils, such as corn oil.
Cut down on your salt intake. Limit table salt, or flavor intensifiers that contain salt, such as monosodium glutamate (MSG).
Include adequate fiber in your diet. Fiber is found in green leafy vegetables, fruit, beans, bran flakes, nuts, root vegetables, and whole-grain foods.
Do not eat more than 4 eggs per week. Although they are a good source of protein, and they're low in saturated fat, eggs are very high in cholesterol.
Choose fresh fruit for dessert, rather than cookies, cake, or pudding.
Eat a well-balanced diet. Too much of anything -- calories or a particular type of food -- has its drawbacks.
Follow the recommendations of the food guide pyramid.

THE GIFT OF NATURE THAT U AVOID EATING

Nutritionist and author Jonny Bowden has created several lists of healthful foods people should be eating but aren’t. But some of his favorites, like purslane, guava and goji berries, aren’t always available at regular grocery stores. I asked Dr. Bowden, author of “The 150 Healthiest Foods on Earth,” to update his list with some favorite foods that are easy to find but don’t always find their way into our shopping carts. Here’s his advice.
Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.How to eat it: Chop and saute in olive oil.
Cinnamon: May help control blood sugar and cholesterol.How to eat it: Sprinkle on coffee or oatmeal.
Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.How to eat: Just drink it.
Dried plums: Okay, so they are really prunes, but they are packed with antioxidants.How to eat: Wrapped in prosciutto and baked.
Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.How to eat: Roasted as a snack, or sprinkled on salad.
Sardines: Dr. Bowden calls them “health food in a can.'’ They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.
Turmeric: The “superstar of spices,'’ it may have anti-inflammatory and anti-cancer properties.How to eat: Mix with scrambled eggs or in any vegetable dish.
Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies.How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.
Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.How to eat: Mix with a little butter, cinnamon and nutmeg.