Smoothie Recipes by Ales Rybarik

The fact that people don't eat enough fruit and vegetables, become one of the main subjects these days.

Colourful fruit and vegetables contain many of the vitamins, minerals and phytochemicals, that our body needs to maintain good health and energy. Many of the phytochemicals and other compounds that make fruit and vegetables such healthy for us, also give them their colour. There are many various compounds associated with the colour, so to make sure you get a wide range of them you need to eat fruit and vegetables of different colour every day. Fruit and vegetables are full of fiber, plus lots of vitamins and minerals, and because they are low in calories, they make an important and healthy addition to any diet.

Scientific studies have shown that those who eat a lot of fruit and vegetables may have a lower risk of heart disease and some cancers. For this reason, health authorities recommend that you eat at least five portions of fruit and vegetables every day, doesn't matter whether they are fresh, tinned, frozen, cooked, juiced or dried. One of the popular and easy way to achieve 5 servings of fruit and vegetables, is by making Fruit/Vegetable Smoothie.

Specifically three or more servings of vegetables and two or more servings of fruit. The recommendation of five servings per day is a minimum requirement for good health. It is essential to eat at least five servings a day and ideal if you can eat from each colour group.

A serving of fruit or vegetables is about a handful and everyone uses their own hand, so a child's serving will be smaller than an adults.

Smoothie Recipes an easy way to your 5 A Day!

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Bell Pepper Salad

Bell Pepper Salad

Preheat broiler. Place bell peppers under broiler and lightly char, turning to grill all sides. Remove from broiler to a paper bag. Close bag and set aside. When peppers cool, peel, core, seed and cut into strips. Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them. Sprinkle with black pepper. Garnish with capers and serve warm or chilled. Food Exchange per serving: 1 VEGETABLE EXCHANGE CAL: 30; CHO: 0mg; CAR: 6g; PRO: 2g; SOD: 67mg; FAT: 0g Source: Light and Easy Diabetes Cusisine by Betty Marks Brought to you and yours via Nancy O"brion and her Meal-Master

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Chinese Clay Pot Cooking is Magic by janey

Clay Pot is an old but classic Chinese cookware that has passed down through generations. The material and technology has improved slightly and the basic cookware techniques haven't changed and the charm of this clay pot stays the same. If you want to taste and even make some of the authentic Chinese cuisine, clay pot is an necessary kitchen tools you must bring home.

In clay pot cooking, poultry or meat is combined with a little liquid, vegetables, and seasonings to produce the tenderness of a braise with the finish of roasting. Most of the cooking is done with the cover in place, but when the food is nearly finished, the cover can come off to get a golden brown finish. Bread baked in a clay pot produces a crispy crust with a tender, moist interior. Some clay bread bakers are similar to metal or glass loaf pans but others come with a cover.

Clay pots are incredible for slow-cooked meals. Because wet clay doesn't get as hot as metal, the pot helps you keep your braise down at a low simmer, which makes the texture of the food more luscious in the end. On the other hand, the heavy clay holds heat very well, and you may find yourself turning the heat down in order to keep the contents cooking as slowly as you like. Because clay is porous, you should avoid using soap when cleaning your clay pots. This also allows them to become seasoned through repeated use, and some people claim that food cooked in an older, well-seasoned clay pot tastes noticably better than food cooked in a newer vessel. None of my clay pots are really old enough for me to test this proposition yet, but I'll be sure to give you an update in a few years.

What to Cook in Clay Pots Because food is cooked at high temperatures and with steam, some types of dishes are particularly well suited to clay pot cooking. • Vegetable ragouts and ratatouille • Baked potatoes • Whole chickens, Cornish hens, and ducks, along with vegetables • Meatloaf • Baked ziti or lasagna • Stews and casseroles • Baked cheese, such as feta, with olives and fresh oregano • Bread puddings • Fruit cobblers • Whole grain breads

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Marinated Carrot Salad

Marinated Carrot Salad

Peel the carrots & cut them into thin rings. Put the wine, water, vinegar, crushed garlic, bay leaf & oil into a pan. Bring to a boil & add the carrots. Boil for 8 minutes. Pour the ingredients into a bowl & stir in the mustard. Season to taste. Leave to stand for at least 6 hours. For the fullest flavour, let it stand for a couple of days. Makes an interesting buffet participant with its bright colour. Mary Norwak, "Salads"

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Perfect Salad

Perfect Salad

Dissolve gelatin in cold water. Add gelatin mixture, sugar replacement, and salt to hot water; stir until dissolved. Add lemon juice, cucumber, carrots, and onion. Beat cream cheese with mayonnaise until smooth. Blend into vegetable mixture. Pour into mold and chill. Food Exchange per serving: 1/2 VEGETABLE EXCHANGE + 1 FAT EXCHANGE CAL: 73 Source: The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O"Brion and her Meal-Master

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Radish Salad

Radish Salad

Combine salt, garlic powder. Dijon mustard, vinegar, liquid shortening, and lemon juice in screwtop jar. Shake to blend. Coarsely chop watercress, lettuce and radishes; place in salad bowl. Add dressing; toss to blend. Food Exchange per serving: 1 FAT EXCHANGE CAL: 60 The Complete Diabetic Cookbook by Mary Jane Finsand Brought to you and yours via Nancy O"Brion and Her Meal-Master

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Braided Sweet Potato Bread

Braided Sweet Potato Bread

Combine yeast & water & let stand for 10 minutes. Stir in oil & thyme, followed by potatoes, sweetener & soymilk. Stir gently till mixture is smooth. In another bowl, combine flours, cornmeal & salt. Make a well in the centre & pour in wet mixture. Mix together, then knead on a floured bowl for 10 minutes. Let rise, covered till doubled in bulk. Punch down dough & divide into 6 pieces. Roll each piece into a long coil with hands, about 1-inch in diameter. To make each loaf, braid 3 coil s & pinch ends together. Place on a floured baking sheet, cover with damp cloth & let rise till doubled in bulk. Brush tops with soymilk & bake in a preheated 350F for 40 to 50 minutes, till tops are golden. Nava Atlas, "Vegetarian Celebrations"

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