HotmailMenu to control your cholesterol
In her book, ‘Food Cures,’ Joy Bauer tells what you can eat to be healthier
 |
TODAY's Hoda Kotb explores issues that are important to your family. Watch the show |
 |
 TODAY Johnston: Palin’s fame ‘got to her head’ July 13: TODAY’s Ann Curry talks to Levi Johnston, the father of Bristol Palin’s son, Tripp, about why he thinks Alaska Gov. Sarah Palin is stepping down. |
Breakfast:
Vanilla Pumpkin Breakfast Pudding: 1 cup nonfat, vanilla yogurt mixed with 1/2 cup canned pumpkin puree and topped with 2 tablespoons chopped walnuts and 1 tablespoon wheat germ.
Lunch:
The Ache-Less Salad: 3 cups leafy greens topped with 4 ounces total of one of the following high protein options; wild salmon, sardines, mackerel, crab, shrimp, pacific oysters, tilapia, black cod, turkey breast, grilled chicken or 2 hard boiled eggs; mixed with ½ chopped tomato, ¼ chopped red onion, ¼ cup sliced mushrooms, 1 sliced red bell pepper, 1 sliced jalapeno pepper, 2 chopped beets, ½ cup chopped carrots, ¼ cup corn, optional red cabbage and chopped celery; tossed with 1-2 teaspoons olive oil and unlimited balsamic vinegar or fresh lemon (or 2-4 tablespoons low calorie dressing).
Afternoon snack:
One Ginger Spiced Pumpkin Muffin (see recipe below)
Dinner:
Chicken Curry and Cauliflower with Brown Rice: One serving Crock Pot Chicken Curry and Cauliflower (see recipe below) over ½ cup cooked brown basmati rice.
PM snack:
One cup fresh berries
Makes 12 servings
I call these Muffins with a Mission! Enjoy one as a midday snack, or couple with an egg, nonfat yogurt, or glass of skim milk for a balanced breakfast. Either way, it’s win-win – just 131 calories and created to help ease the aches and pains of arthritis. You may freeze the muffins, tightly wrapped, for up to two months.
INGREDIENTS
Preheat the oven to 375 degrees F. Lightly spray 12 muffin cups with
nonstick cooking spray.
In a large mixing bowl, stir together the brown sugar, whole-wheat
flour, baking powder, cinnamon, ginger, and salt.
In a small bowl, beat the egg for 30 seconds or until foamy. Add the
milk, pumpkin, oil, and orange peel. Beat well. Add the egg mixture to
the flour mixture, and stir until the flour mixture is moistened.
Spoon batter into the muffin cups, filling them about three-quarters full.
Bake for 15 minutes, or until the tops spring back when you touch them
with a finger. Remove the muffins from the pans and cool on a wire rack.
Nutritional analysis: calories: 131, protein: 3.4 g, carbohydrates: 19 g, total sugar: 6.9 g, total fat: 5.3 g, saturated fat: 0 g, cholesterol: 18 mg, sodium: 20 mg, fiber: 2.3 g
MANAGE YOUR RECIPES
Makes 4 servings (1 1/2 cups per serving)
Curry, turmeric, and ginger make this an ultimate anti-inflammatory meal. Regularly enjoyed by millions of people worldwide, this dish provides key ingredients to help fight arthritis. The traditional version incorporates whole-milk yogurt, but I use fat-free yogurt, reducing saturated fat.
INGREDIENTS
To make in a slow cooker:
Combine the curry powder, oil, garlic, turmeric, and ginger in a zip-top bag. Sprinkle the chicken with salt, and place in the bag. Shake until the curry mixture evenly coats the chicken.
Place the cauliflower and onion in the bottom of a 4- to 5-quart slow cooker. Add the chickpeas, and arrange the chicken evenly on top. Add the tomatoes. Cover, and cook on high for 3 to 3 1/2 hours, stirring once during cooking time, until the chicken is no longer pink in the center and the vegetables are tender.
Transfer the chicken curry to a large bowl and stir in the yogurt. Season with additional salt if needed, and garnish with cilantro. Serve immediately with brown basmati rice.
To make on the stovetop:
Season the chicken with salt. In a large skillet, heat the oil over high heat. Add the chicken and cook, stirring, 3 to 4 minutes, until the chicken begins to brown. Transfer the chicken to a plate. Add the onion, and cook 3 to 4 minutes, until beginning to soften and become translucent. Add the garlic, turmeric, ginger, and curry powder and cook, stirring, 1 to 2 minutes, until the mixture becomes fragrant.
Add 1/4 cup water, the cauliflower, chickpeas, and tomatoes. Lower the heat to a simmer, and add more water if the mixture becomes dry. Cover and cook 8 to 10 minutes, until the cauliflower is tender. Uncover and return the chicken to the pan, and cook, stirring occasionally, 10 to 15 minutes longer, until the chicken is cooked through but still tender and the liquid thickens.
Remove from heat. Stir in the yogurt. Season with salt if needed, and garnish with cilantro. Serve immediately with brown basmati rice.
Nutritional information: 437 calories, 52 g protein, 39 g carbohydrate, 8 g fat (1 g saturated), 99 mg cholesterol, 447 mg sodium, 11 g fiber; plus 537 mcg beta carotene
MANAGE YOUR RECIPES
For more information on healthy eating, visit TODAY nutrition expert, Joy Bauer’s website (and check out her new book Joy Bauer’s Food Cures) at www.joybauernutrition.com
- Discuss Story On Newsvine
-
Rate Story:
View popularLowHigh - Instant Message
MORE FROM HEALTH |
 Health Section Front |
| Add Health headlines to your news reader: |
Sponsored links
Resource guide