The Time Honored Christmas Tradition

All the good food and delicious Christmas treats help make December a treasure to remember. Every Christmas candy lovers all over the world share chocolates with friends and loved ones. When we were growing up we had an uncle who enjoyed sharing a big box of Russell Stover chocolates with our family each Christmas. I'd never seen so many different chocolate delights to choose from!

I've never quite mastered the fine art of making candy with chocolate as well as the fine folks in Abilene Kansas where Russell Stovers has made their chocolates for decades! They have a real talent. And we mustn't forget the good folks in Hershey, PA who have been making chocolate since just after the pilgrims enjoyed their first Thanksgiving!

People all over this wonderful world love chocolate! And health pundits seem to think a little chocolate is really good for you! So have some of your favorite Holiday treats this Christmas and enjoy the sweet and rich taste of chocolate that people everywhere have enjoyed for centuries!

If you want to give your loved ones a delicious treat this Christmas try your hand at making some of this delicious - Double Fudge:

Here is all you need:

2 cups of granulated sugar,
2 squares of Baker's Chocolate,
1/2 a cup of cream,
1 tablespoonful of butter.

Boil seven minutes; then beat and spread in buttered tin to cool.

Now for the 2nd layer of this tasty treat. Mix the following in your blender or food processor:

2 cups of brown sugar,
1/2 a cup of cream,
1 teaspoonful of vanilla extract,
1 cup of chopped walnuts, chopped fine,
1/3 of a stick of butter.

Boil ten minutes; then beat and pour on top of the first layer of fudge already in the pan.

When cool, cut in squares.

Wrap in a colorful plastic or foil package and add a red or green bow! Your family and loved ones are sure to enjoy this rich and tasty double fudge!

Christmas just wouldn't be the same without chocolates!

Merry Christmas!

Chocolate Heaven!

As the nights get chillier and we spend more time in the warmth and comfort of home - why not enjoy a nice warm cup of cafe mocha with someone you love! These are so easy to make - and they will keep your tummy warm on these cool Autumn evenings!

Here is all you'll need:

1/3 cup nonfat, dry milk
1 cup water
1 cup brewed coffee
4 Tablespoons hot chocolate mix
non-fat whipped topping (optional)
cinnamon (optional)

1. Heat reconstituted non-fat dried milk in saucepan until warm; do not boil.

2. Add coffee and hot chocolate mix. Stir well and heat to desired temperature.

3. Divide coffee mixture between two mugs. Top with non-fat whipped topping and cinnamon, if desired.

Note: You can substitute 1 cup skim milk for the reconstituted non-fat dried milk

So toss another log on the fire and cuddle up with your favorite someone and enjoy a heart warming cup of cafe mocha sometime soon! And why not enjoy a small serving of rich, dark chocolate to top off your day?

Warm Your Tummy with some Wholesome Pumpkin Bread!

Do you have any cans of pumpkin left over? Try some delicious - and wholesome - pumpkin bread this weekend! Pumpkin is full of good vitamins and healthy antioxidants and the pumpkin and whole wheat in this recipe will give you some healthy fiber!

Here is all you need:

1 can (15 ounce) pumpkin
1 & 1/2 cups brown sugar
1/4 cup extra virgin olive oil
1 cup yogurt, plain lowfat
1/4 cup local honey (if you have some)
1 1/2 cups all purpose flour
1 1/2 cups whole wheat flour
2 teaspoons baking powder
2 teaspoons baking soda
2 teaspoons cinnamon
1/2 teaspoon salt
1/2 teaspoon of allspice
1 cup chopped cranberries

Let's get Baking:

Preheat oven to 350 degrees.

1. In a large mixing bowl, beat together pumpkin, brown sugar, oil, honey, and yogurt.

2. In another bowl, combine the flours, baking powder, soda, cinnamon, allspice, and salt; add to pumpkin mixture, stirring until just moistened.

3. Stir in chopped cranberries.

4. Pour into 2 greased 9x5x3 inch loaf pans and bake for 1 hour.

5. Cool on a wire rack for 10 minutes; remove from pan and let cool.

Now share a loaf with one of your favorite family members or friends. They're sure to thank you!

Eating Healthy Foods is fun and easy during this special time of year.

Happy Thanksgiving!

Save Your Oven - Use the Barbecue

One easy way to keep the oven freed up for other tasty treats ( like the Turkey ) is to utilize your microwave and your barbecue grill for some of those Thanksgiving dishes! The recipe below is great year round and so easy to prepare! Enjoy some of your favorite vegetables - warmed together on the good old barbecue!

Here some easy ingredient:

4 large sweet potatoes ( chopped )
2 turnips ( chopped )
1 large onion diced
3 or 4 large carrots ( chopped )
4 tablespoon olive oil
a dash of cinnamon
salt and pepper to taste

In a big piece of heavy duty foil ( try doubling it up for even greater strength ) toss in your chopped vegetables. Add a few tablespoons of water and sprinkle a few tablespoons of olive oil on top. Add four or six thick slices of butter if you like. And top off with your favorite spices.

Fold up the foil and put it on the hot grill for 45 minutes! You might want to add some charcoal to keep that fire good and hot! Now go enjoy some beautiful Autumn scenery or catch some Thanksgiving Day football while your veggies are slowly warming their way into a delicious side dish!

While you're out enjoying the mild November weather this Thanksgiving - fire up the grill and keep that precious oven space for other dishes!

Keep eating healthy foods and Have a Happy Thanksgiving!

Chili for the Big Game

Enjoy some classic Autumn fun this weekend watching your favorite teams while munching out on some Tasty chili!

This stuff is so easy to make. Stock up on some of these ingredients so you won't have to make last minute runs to the market.

Here is all you need.

One can ( 20 ounce ) of Campbells RoadHouse Chili.
One can ( 20 ounce ) of Campbells FireHouse Chili.

One can of Bush's HOT Chili beans
one can of Bush's mild chili beans
One can of Dark Red Kidney beans drained and rinsed.

Three cans of Rotel original peppers and Chopped tomatoes
one Green Bell Pepper - chopped
one Red Bell Pepper - chopped
A couple pinches of chili powder if you have any.
A few ounces of your favorite beer ( optional )


If you like more meat in your chili try one or both of these:

Optional - One package ( 5 or 6 ) of your favorite Hot links. Chopped
Optional - One 16 ounce Sirloin ( or your favorite steak ) cooked rare and sliced thin.

Pour everything in your largest Crock pot and cook on low for a few hours.

Or cook it on the stove-top in a big Stainless Steel Pot. Pour in a few ounces of extra virgin olive oil , followed by the chopped tomatoes and then the rest of the ingredients. Heat on medium low for a couple hours!

Enjoy the game and all your favorite Fall fun! Keep eating healthy!

Apple , Peach Crisp

Who says eating healthy foods has to be boring? Apples are so plentiful this time of year and everyone agrees apples are one of natures superfoods! Try this delicious apple peach crisp with your next healthy meal!

Here is all you need:

1 20 ounce can sliced peaches, drained
3 or 4 Jonathon or your favorite tart Apples, peeled, sliced
Vanilla 1/2 teaspoon
Ground cinnamon 1/4 teaspoon
Flour 3/4 cup + 3 tablespoons
Brown sugar, packed 1/4 cup
3 tablespoons butter

So easy to make:

1. Preheat oven to 350˚ F. Lightly grease 9- by
9- by 2-inch casserole dish.
2. Combine peaches, apples, vanilla, and cinnamon
in a bowl. Toss well and spread evenly in
greased casserole dish.
3. Combine flour and sugar in small bowl. Cut in
margarine with two knives until the mixture
resembles coarse meal.
4. Sprinkle flour mixture evenly over fruit.
5. Bake for about 20 minutes until lightly browned and bubbly!

Enjoy with your family and loved ones and keep eating healthy!

Red River Salsa Dip

This weekend about a million avid football fans will settle into their living rooms and local watering holes to watch that annual Red River Shootout. Texas and Oklahoma will meet again to decide who gets bragging rights for the coming year.

Whatever game you end up watching - try this easy, heart healthy dip to help you enjoy the big game this weekend!

Just a few Simple and healthy ingredients:

1 can (15 ounce) dark red beans ( Rinse well )
1 can (15 ounce) black beans ( Rinse well )
1 can (11 ounce) corn ( rinse the corn too )
1 can Rotel chopped tomatoes ( or substitute a store brand and save! )
2 cups salsa ( We like Picante Medium - or try your favorite store brand )
1 chopped green pepper
1 chopped red pepper

Combine beans, corn, peppers, and salsa in a big bowl.

Mix and enjoy!

Grab a bag of baked or low-salt tortilla chips and enjoy eating healthy with this heart healthy dip!

Eating Healthy - Easy as ABC

Our bodies need a variety of vitamins and minerals to stay healthy! Fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and even certain cancers.

Getting your proper level of vitamins is easier when you enjoy eating healthy foods! Here are just of few of the vitamins your body needs to stay healthy:

Vitamin A helps keep your skin healthy! It will also help keep your eyes healthy and able to adjust to dim light.

Its easy to get enough vitamin A eating dark green and deep yellow vegetables (such as broccoli, collards and other green leafy vegetables, carrots, pumpkin, sweet potatoes, and winter squash). Whole milk also has some vitamin A!

The B Vitamins: Thiamin ( Vitamin B1) helps body cells obtain energy from food and keep your nerves healthy. It also promotes a healthy appetite and digestion.
Food sources include: meat, poultry, fish, dried beans and peas.

Riboflavin (B2) Helps keep your eyes healthy and your vision clear. Vitamin B2 is most easily found in milk, liver, meat, poultry, fish, eggs, and green leafy vegetables.

Niacin (B3) Maintains health of your skin, tongue, digestive tract, and nervous system. You get vitamin B3 from liver, meat, poultry, and fish, peanuts and peanut butter, dried beans and dried peas, and enriched and whole-grain breads and cereals

Vitamin C (Ascorbic Acid) Helps form cementing substances such as collagen that hold body cells together - strengthening your blood vessels and hastening healing of wounds and bones. Vitamin C also increases your resistance to infections. It helps your body absorb iron.

We get vitamin C from the following food sources:
cantaloupe, grapefruit, grapefruit juice, honeydew melon, kiwi fruit, mandarin orange sections, mango, orange juice, papaya, strawberries, tangerines, asparagus, broccoli, brussel sprouts, cabbage, cauliflower, kale, sweet green and red peppers, and sweet potatoes.

Eating Healthy Foods is as easy as ABC. Get enough of the vitamins your body needs when you enjoy eating a variety of healthy foods!

Eating Healthy Fats and Losing Weight!

Many of us fail to get enough healthy fats in our daily diet. Not the kid you'll find in the sack of fat you pick up at the drive-thru window. Healthy fats - like omega-3 fats are seriously lacking in the average diet.

University researchers reveal a moderate fat diet - with 30 percent of calories coming from healthy fats - can actually help you lose weight! Eat more healthy fats and drop those extra pounds for good! Heart healthy fats like those found in salmon, walnuts, and olive oil help you feel full longer. The trick is to eat the right kind of fat to both satisfy your appetite and boost weight loss.

To lose weight and get lean, you need to eat the right kind of fat. Avoid saturated and trans fats (which are found in red meat, full-fat dairy products, and many packaged foods). Instead, choose monounsaturated and polyunsaturated fats. Read the food labels. If you see the words "partially hydrogenated" in the food nutrition label - put it back on the shelf!

Opt instead for foods with healthy fats. Use extra virgin olive oil ( a teaspoon or so will be plenty ) in your vinegar and oil dressing! Add some chopped walnuts on your salad for an extra bit of omega-3 fats! Add a quarter or half of an avocado to your salad. There are plenty of ways to sneak healthy fats into your daily healthy eating choices!

Fat has about 10 calories per gram. So, fat is a more concentrated energy source than protein or carbohydrates. Be careful and watch your total calories if you want to eat more healthy fats and lose weight!

SuperFoods for Feeding Your Brain

The old maxim - "You are what you eat," may be more truth than fiction! Scientific research on certain so-called "brain foods" reveals some chemicals in the foods we enjoy go right to work in our brains! Some compounds are known to produce a beneficial effect on our brain activity!

Chocolate can lift your mood! And cocoa - the good stuff in chocolate - can improve blood vessel function, boosting circulation throughout the body and blood flow to the brain. The good stuff in cocoa may even help reduce the formation of damaging clots, which can lead to heart disease or even stroke.

Walnuts are well known to feed your brain. The United States Food and Drug Administration agrees that eating just 1.5 ounces per day of walnuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. Walnuts also help maintain elasticity in your arteries. Healthy arteries enable your heart to function more efficiently!

And no healthy brain-food story would be complete without some mention of cold water fish. Salmon - that wonderful and delicious source of healthy omega-3 fats - feeds your brain and nerve cells! Try some grilled salmon or tasty salmon patties at your next barbecue.

Flaxseeds are another healthy source of omega-3 fats. Flaxseed meal and flour also offers a good supply of fiber that can help lower your cholesterol. Sprinkle some ground flaxseeds in with your morning yogurt or add to a healthy breakfast shake!

The purple skin of eggplants contains a flavonoid compound that may help protect brain cells from free-radical damage. Other phytonutrients found in eggplants can help lower your cholesterol and keep your blood vessels healthy!

Give your brain - and your body - the healthy nutrients they need to perform at their maximum! Keep eating healthy foods and have a healthy, Happy 4th of July!

Summer is time for Eating Healthy

Eating healthy foods is easy in the good old Summer time! Summer brings out a colorful and delicious bounty of fresh fruits and vegetables to bless our palates! Enjoy your Summer with a healthy abundance of fresh vegetables and fruits!

The Southwest and Mexico are an excellent source of wonderful meals! This family favorite comes to us from our cousins out in southern California! These tasty veggie wraps offer up a full day's supply of vitamin C and over half of the fiber most of us need! The avocado delivers some healthy fat! These veggie wraps will fill you up!

Try this easy and inexpensive treat for your next gathering of friends and family -

Here's all you'll need -

2 seeded and chopped green or red bell peppers
1 peeled and sliced onion
1 can (15 ounce) drained and rinsed black beans, 50% less salt
2 chopped mangos
1 lime, juiced
1/2 cup chopped fresh cilantro
1 peeled and diced avocado
4 - 10 inch flour tortillas, fat free

In your favorite stainless saute pan, sauté bell peppers and onion for 5 minutes over medium heat. Add beans, stir well. Reduce heat to low and simmer about 5 minutes.

In a small bowl, combine mangos, lime juice, cilantro, and avocado. Reserve 1/2 mixture for topping.

3. Fill warmed tortillas with 1/4 bean mixture and 1/4 mango mixture.

4. Fold ends of the tortillas over. Roll up to make wraps. Top veggie bean wraps with remaining mango mixture.

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Cutting Calories with a Healthy Lentil Stew!

Lentils are inexpensive, nutritious, and very easy to prepare! Here's an easy lentils stew sure to satisfy your taste buds:

3 cups of lentils
2 cups of chopped potatoes
2 or 3 large carrots chopped
3 chopped tomatoes
1 hot pepper
1 small onion chopped
2 gloves garlic chopped
1 can (16 ounce) of tomato sauce
1 tsp cumin
1/2 cup of your favorite wine ( optional )
1/4 cup red vinegar
olive oil
1/2 cup chopped fresh spinach leaves
1 can low-salt baby peas
salt ( use sparingly - or to your taste! )
ground pepper

Soak and cook lentils till soft. Drain and rinse, set aside.

Sautee onions, garlic, hot pepper, and cumin in olive oil. Add in the wine if you like.

Add potatoes and carrots, cover with water, bring to boil.

Add tomatoes and peas and cook till potatoes are soft.

Add lentils and tomato sauce.

Salt and pepper to taste. Add more water if it's too thick, or a little red vinegar if it's too sweet.

Add more cumin or hot sauce if you like it really spicy.

Add in the chopped fresh spinach leaves and remove from the heat.

Enjoy with family and friends! They'll soon be asking for seconds!

Cutting calories is easy when you enjoy eating healthy foods!

Dieting is Easier When You Love the Food. Delicious meals shipped to your door. It's a proven strategy that works!

Picnic time

Summer means picnics and what family gathering would be complete without a nice bowl of cool potato salad! Here is an easy country potato salad sure to please your guests this Memorial Day weekend:

Here's All you need:

3 medium baking potatoes

1 cup chopped celery

1/2 cup minced onion

1 cup frozen peas

1 Tablespoon prepared mustard

1/2 cup mayonnaise, lowfat

1/2 cup yogurt, nonfat plain

fresh cracked black pepper to taste

lettuce and tomato

So easy to make:

Wash the potatoes, leave skin on and cut in bite-size chunks.

Place in pan and cover with water. Bring to a boil, lower to simmer and cook uncovered until potatoes are tender, about 20 mintes.

Drain in colander and sprinkle lightly with cold water.

In the mean time, put the rest of the ingredients in a large mixing bowl. Drain potatoes well and add to the bowl.

Mix well and refrigerate until ready to use.

Garnish with fresh lettuce and sliced tomatoes.

Happy Summer. Keep eating Healthy!

The Skinny on Fat

There are several types of fat:

Saturated fat. This fat is usually solid at room and refrigerator temperatures. It is found in greatest amounts in foods from animals, such as fatty cuts of meat, poultry with the skin, whole-milk dairy products, lard, and some vegetable oils, including coconut and palm oils. Saturated fat increases cholesterol in the blood more than anything else in the diet. Keep your intake of saturated fat low.

Unsaturated fat. This fat is usually liquid at room and refrigerator temperatures. Unsaturated fats occur in vegetable oils, most nuts, olives, avocados, and fatty fish, such as salmon.

There are 2 types of unsaturated fat—monounsaturated and polyunsaturated. When used instead of saturated fat, monounsaturated and polyunsaturated fats help lower your blood cholesterol levels. Monounsaturated fat is found in greatest amounts in foods from plants, including olive, canola, sunflower, and peanut oils. Polyunsaturated fat is found in greatest amounts in foods from plants, including safflower, sunflower, corn, soybean, and cottonseed oils, and many kinds of nuts. A type of polyunsaturated fat is called omega-3 fatty acids. These are the "good" fats. Good sources of these healthy omega-3 fatty acids are some fish, such as salmon, tuna, and mackerel.

Enjoy wild caught, cold water salmon or other heart healthy fish several times a week! Or - if you just plain don't like fish - take a salmon oil or omega-3 supplement!

And lastly - the bad stuff - Trans fatty acids. If you want to lose weight or live longer - avoid these trans fats. Foods high in trans fatty acids tend to raise blood cholesterol. These foods include those high in partially hydrogenated vegetable oils, such as many hard margarines and shortenings. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. ( Yes, fellow donut lovers - that includes us! )

You can enjoy some fats in a healthy eating plan. Keep eating healthy foods and enjoy some of your favorite foods which serve up fat. Just try to stick to the healthy fats - the omega-3 fats. Use more Olive oil. Enjoy a handful of walnuts now and then. Eat more heart-healthy fish. Remember the quickest way to lose weight is keep eating healthy foods and get plenty of exercise!

Get the Vitamins and Minerals Your Body Needs!

We all need adequate vitamins and minerals. Eating a wide variety of foods from all the food groups will help you get the vitamins and minerals you need. If you eat less than 1,200 calories per day, you may benefit from taking a daily vitamin and mineral supplement.


Adequate protein. The average woman 25 years of age and older should get 50 grams of protein each day, and the average man 25 years of age and older should get 63 grams of protein each day. Adequate protein is important because it prevents muscle tissue from breaking down and repairs all body tissues such as skin and teeth.

To get adequate protein in your diet, make sure you eat 2-3 servings of meat, poultry, fish, dry beans, eggs, or nuts every day. Toss a handful of walnuts in your bag/ Or how about a smoothie with NEW VANILLA CHAI OPTIMUM NUTRITION PROTEIN! Exclusive Flavor. Only at Bodybuilding.com!



A few ideas to help you and your family eat better:

* Enjoy a healthy breakfast every day. Try a whole-grain cereal like raisin bran with low-fat milk, or whole-wheat toast spread with jam. If you have the time - cook up a healthy egg-white omelet! Toss in some spinach and onions and green peppers! Enjoy a fruit smoothie.

* Teach your children that healthy foods taste good. Prepare a healthy meal together. Make a salad together. macaroni and cheese with fat-free milk and low-fat cheese. Try a peanut butter (spread thin) and jam or preserves sandwich instead of a burger and fries.

* Choose fat-free or low-fat milk, yogurt, and cheese instead of full-fat dairy products.

* Choose whole-grain foods like whole-wheat bread, oatmeal, brown rice, or whole-wheat pasta more often than refined-grain foods. Skip the white bread, white rice, and white pasta.

* Snack on fruits and vegetables. Keep a bowl of fruit on the table, bags of mini carrots in the refrigerator, and boxes of raisins in the cupboard.

* Avoid having sweets like cookies, candy, or soda in the house. Skip the potato chips and hot dogs. Keep a bowl of fresh fruit around and encourage healthier foods.

You don't have to spend a lot of time in the kitchen or a lot of money to eat well.

* Buy foods that are easy to prepare, like pasta and tomato sauce, rice and beans, or canned tuna packed in water.

* Plan ahead and cook enough food to have leftovers. Casseroles, meat loaf, and whole cooked chicken can feed your family for several days. (Be sure to freeze or refrigerate leftovers right away to keep them safe to eat.)

* Buy fresh fruits and vegetables that are in season. Buy only as much as you will use, so they will not go bad.

* Buy frozen or canned vegetables (no salt added) and canned fruit packed in juice. They are just as good for you as fresh produce, and will not go bad.

* Try canned beans like kidney, butter, pinto, or black beans. They are loaded with protein, cost less than meat, and make quick and easy additions to your meals.

* If your local store does not have the foods you want, or the prices are too high, go to another store or your local farmers market. Share a ride or the cost of a taxi with friends.

* Enjoy eating healthy with your friends by having days of cooking and sharing healthy meals together. Cut the cost of the meals by buying the ingredients together.

A Thick, Juicy Steak!

During the Colder, Winter Months Louie could many a night be seen brushing snow off the top of his trusty old barbecue grill and starting the fire. Louie was the consummate barbecue chef! He taught me everything - well, as much as my simple brain was capable of absorbing!

I don't think Louie ever over-cooked a piece of beef. It was almost as though he had a sixth sense telling him just the right moment to remove a cut of beef from the grill. Or any other meat for that matter.

During those early years - fresh out of college - we ate good. Fresh veggies steamed. Tossed salads. And barbecued meats.

Steak was plentiful and cheap in those days. We had a great little butcher shop just five minutes away where we'd pick up bacon wrapped filets on sale for just a couple bucks!

Now that Spring is officially here, it's a great time to dust off the barbecue - or brush off any snow and fire up your grill. Toss a thick, juicy steak on for your favorite guests and loved ones!

Here is an excerpt from an old, early 20th century book on cooking -

"The chief secret in preparing the family steak lies in selection. Choose a thick cut from the sirloin of a mature, well fatted, grass fed angus, avoiding any having dark yellow fat. Detach a portion of the narrow end and trim off any adhering inner skin. Place the steak upon a hot grill, and quickly turn it. Do this frequently and rapidly until it is thoroughly seared, without burning. It may now be cooked to any degree without releasing the juices. Serve upon a hot platter. Pour over a scant dressing of melted butter. Season. Whosoever partakes will never become a vegetarian."

"In broiling all meats, you must remember that the surface should not be cut or broken any more than is absolutely necessary; that the meat should be exposed to a clear, quick fire, close enough to sear the surface without burning, in order to confine all its juices; if it is approached slowly to a poor fire, or seasoned before it is cooked, it will be comparatively dry and tasteless, as both of these processes are useful only to extract and waste those precious juices which contain nearly all the nourishing properties of the meat."

Eating Healthy Foods - The Quickest way to Lose Weight

A healthy eating plan is one that gives your body the nutrients it needs every day while staying within your daily calorie level. This eating plan will also lower your risk for heart disease and other conditions such as high blood pressure or high
blood cholesterol levels.

Foods that can be eaten more often include those that are lower in calories, total fat, saturated and trans fat, cholesterol, and sodium (salt). Examples of these foods include fat-free and low-fat dairy products; lean meat, fish, and poultry; high-fiber foods such as whole grains, breads, and cereals; fruits; and vegetables. Canola or olive oils and soft margarines made from these oils are heart healthy and can be used in moderate amounts. Unsalted nuts are a great source of good fats and minerals. Nuts can be part of a healthy diet as long as you watch the amount.

Foods higher in fats are typically higher in calories. Foods that should be limited include those with higher amounts of saturated and trans fats and cholesterol. These particular fats raise blood cholesterol levels, which increases the risk for heart disease.

Saturated fat is found mainly in fresh and processed meats; high-fat dairy products (like cheese, whole milk, cream, butter, and ice cream), lard, and in the
coconut and palm oils found in many processed foods. Trans fat is found in foods with partially hydrogenated oils such as many hard margarines and shortening, commercially fried foods, and some bakery goods.

Cholesterol is found in eggs, organ meats, and dairy fats. It’s also important to limit foods and beverages with added sugars such as many desserts, canned fruit packed in syrup, fruit drinks, and sweetened beverages (nondiet drinks). Foods and beverages with added sugars will add calories to your diet without giving you needed nutrients.

If weight loss is on your agenda for this year - the quickest way to lose weight is combining lots of exercise with healthy eating. Cut your calories and keep eating healthy foods!

Save your Money - Eating Healthy at Home!

Save your money - and your health. Enjoy eating healthy foods at home with your family and friends! Here are some easy ways that you and your family can eat better:

* Eat breakfast every day. Try a whole-grain cereal like raisin bran with fat-free or low-fat milk, or whole-wheat toast spread with jam. Enjoy some fruit with your breakfast too.
* Teach kids that healthy foods taste good. Make macaroni and cheese with fat-free milk and low-fat cheese. Try a peanut butter (spread thin) and jam or preserves sandwich instead of a burger and fries.
* Choose fat-free or low-fat milk, yogurt, and cheese instead of full-fat dairy products.
* Choose whole-grain foods like whole-wheat bread, oatmeal, brown rice, or whole-wheat pasta more often than refined-grain foods, like white bread, white rice, and white pasta.
* Snack on fruits and vegetables. Keep a bowl of fruit on the table, bags of mini carrots in the refrigerator, and boxes of raisins in the cupboard.
* Do not keep a lot of sweets like cookies, candy, or soda in the house. Too many sweets can crowd out healthier foods.

You do not have to spend a lot of time in the kitchen or a lot of money to eat well.

* Buy foods that are easy to prepare, like pasta and tomato sauce, rice and beans, or canned tuna packed in water.
* Plan ahead and cook enough food to have leftovers. Casseroles, meat loaf, and whole cooked chicken can feed your family for several days. (Be sure to freeze or refrigerate leftovers right away to keep them safe to eat.)
* Buy fresh fruits and vegetables that are in season. Buy only as much as you will use, so they will not go bad.
* Buy frozen or canned vegetables (no salt added) and canned fruit packed in juice. They are just as good for you as fresh produce, and will not go bad.
* Try canned beans like kidney, butter, pinto, or black beans. They are loaded with protein, cost less than meat, and make quick and easy additions to your meals.
* If your local store does not have the foods you want, or the prices are too high, go to another store or your local farmers market. Share a ride or the cost of a taxi with friends.
* Involve your friends by having days of cooking and sharing healthy meals together. Cut the cost of the meals by buying the ingredients together.

TIP: Keep a food diary. Writing down what you eat, when you eat, and how you feel when you eat can help you understand your eating habits. You may be able to see ways to make your eating habits healthier. You can also use your diary to plan weekly menus, make shopping lists, and keep track of recipes you would like to try.

Dieting is Easier When You Love the Food. Delicious meals shipped to your door. It's a proven strategy that works!

A Taste of Heaven Straight From Your Oven

Apples must be one of God's greatest blessings - right after children and wives! They are good for you and they taste delicious! While the weather is still chilly in many parts of North America why not enjoy something warm and healthy? Winter is a great time for baking.

Enjoy these baked apples and sweet potatoes at your next family gathering!

Here is all you need:

5 sweet potatoes
4 or 5 apples
1/2 cup brown sugar
1/2 teaspoon salt
1/4 cup butter
1 teaspoon nutmeg
1 tablespoon cinnamon
1/4 cup hot water
4 Tablespoons honey

So easy to make:

1. Boil 5 sweet potatoes in water until they are almost tender.

2. After the sweet potatoes cool, peel and slice them.

3. Peel the apples. Remove the cores, and slice the apples.

4. Preheat your oven to 400 degrees.

5. Grease the casserole dish with butter.

6. Put a layer of sweet potatoes on the bottom of the dish.

7. Add a layer of apple slices.

8. Add some cinnamon, sugar, salt, and tiny pieces of butter to the apple layer.

9. Repeat steps 6, 7, and 8 to make more layers of sweet potatoes, apples, and sugar/salt.

10. On the top layer of apples, sprinkle the rest of the brown sugar and margarine pieces.

11. Sprinkle the top layer with nutmeg.

12. Mix the hot water and honey together. Pour the mix over the top layer.

13. Bake for about 30 minutes.

Enjoy this savory delight warm with your family and friends! Keep eating healthy!

Save Money and Your Health Eating Healthy Foods

When it comes to losing weight, there's no shortage of fancy diets promising fast, miraculous results. All too often these diets can be unhealthy, and fail to help you achieve lasting weight loss. Save your money! Make a few simple and very effective lifestyle changes and you'll soon start seeing incredible results!

The key to achieving and maintaining a healthy weight isn't about short-term dietary changes. It's about a lifestyle that includes healthy eating, regular physical activity, and balancing the number of calories you consume with the number of calories your body uses.

Staying in control of your weight contributes to good health now and as you grow older. Evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn't just about a "diet" or "program". It's about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.

To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week.1

Once you've achieved a healthy weight, by relying on healthful eating and physical activity most days of the week (about 60—90 minutes, moderate intensity), you are more likely to be successful at keeping the weight off over the long term.

Losing weight is not easy, and it takes commitment. But if you're ready to get started, today is the perfect day to start eating healthy foods and get on the road to weight loss and better health.

A few ideas to help you replace unhealthy habits:

* Eat more slowly. If you eat too quickly, you may "clean your plate" instead of paying attention to whether your hunger is satisfied.
* Eat only when you're truly hungry instead of when you are tired, anxious, or feeling an emotion besides hunger. If you find yourself eating when you are experiencing an emotion besides hunger, such as boredom or anxiety, try to find a non-eating activity to do instead. You may find a quick walk or phone call with a friend helps you feel better.
* Plan meals ahead of time to ensure that you eat a healthy well-balanced meal.

Lose Weight Eating Healthy Foods

Fruits and vegetables are a vital part of any well-balanced, healthy eating program. There are many healthy, natural ways to lose weight. Eating more fruits and vegetables along with whole grains and lean meats, nuts, and beans is a safe and healthy part of any healthy weight loss effort. Many health experts agree - the quickest way to lose weight is eating healthy foods and getting plenty of exercise.

Helping control your weight is not the only benefit of eating more fruits and vegetables. Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Fruits and vegetables provide essential vitamins and minerals, fiber, and antioxidants that are important for good health.

If quick, healthy weight loss is on your list of goals - you can start eating healthy foods, exercising more and lose that weight fast! And keep it off! Weight loss is often as simple as basic math. You want to eat less calories and burn more calories than you consume!

Eating healthy enables you to easily cut the calories number! Most fruits and vegetables are naturally low in fat and calories. Create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables in place of higher-calorie ingredients. The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories.

A few ideas for cutting calories and still eating healthy:

Substitute some spinach, onions, or green peppers for one of the eggs or half of the cheese in your morning omelet. The vegetables will add volume and flavor to the dish with fewer calories than the egg or cheese.

At Dinner time add in 1 cup of chopped vegetables such as broccoli, tomatoes, carrots, onions, or peppers, and leave out 1 cup of the rice or pasta in your favorite dish. Replace some of the meat, cheese, or white pasta, with peas, spinach, steamed broccoli, or another favorite vegetable. This will reduce the total number of calories in your meal. The vegetables will be just as satisfying and since they have fewer calories, won't add to your waistline!

There are plenty of healthy, natural ways to lose weight and keep it off! The quickest way to lose weight is eating healthy foods and burning more calories with daily exercise!

Enjoy Eating Healthy Foods

You don't have to spend countless hours in the kitchen or a lot of money to eat well.

Buy foods that are easy to prepare, like pasta and tomato sauce, rice and beans, or canned salmon. ( Remember to stick with cold water, wild salmon! )

Plan ahead and cook enough food to have leftovers. Casseroles, meat loaf, and whole cooked chicken can feed your family for several days. (Be sure to freeze or refrigerate leftovers right away to keep them safe to eat.)

Buy fresh fruits and vegetables that are in season. Buy only as much as you will use, so they will not go bad.

Buy frozen or canned vegetables (no salt added) and canned fruit packed in juice. They are just as good for you as fresh produce, and will not go bad.

Try canned beans like kidney, butter, pinto, or black beans. They are loaded with protein, cost less than meat, and make quick and easy additions to your meals.

If your local store does not have the foods you want, or the prices are too high, try another store or your local farmers market when the weather permits. Share a ride or the cost of a taxi with a friend.

Enjoy eating healthy foods with friends. Arrange time for cooking and sharing healthy meals together. Cut the cost of the meals by buying in bulk together.

Many successful and healthy fitness lovers keep a food diary. Writing down what you eat, when you eat, and how you feel when you eat can help you understand your eating habits. You may be able to see ways to make your eating habits healthier. You can also use your diary to plan weekly menus, make shopping lists, and keep track of recipes you would like to try.

Dinner and A Poem for Your Love(s)

An excellent meal for your favorite Valentine(s):

Here's all you need:

2 8 ounces cuts of your favorite steak
1 garlic clove ( minced )
8 Tablespoons lemon juice
4 Tablespoons extra virgin olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
1 big bag of mixed vegetables ( frozen ) or
2 smaller bags of different veggies ( frozen )
1 small bag of pre-washed baby spinach.

First get your steak ready -

Cut the steak into thin strips about 1/2 inch wide.

2. In a medium glass mixing bowl, combine garlic, lemon juice, 2 Tablespoons of extra virgin olive oil, salt and pepper.

3. Add beef strips and stir to coat with the oil mixture (marinade sauce). Cover bowl with plastic wrap and refrigerate for about 2 hours.

4. In a medium skillet over medium-high heat, heat 2 Tablespoons of the oil for 1-2 minutes until hot.

5. Drain marinade from beef. Put beef in skillet, stir and cook for 5 to 7 minutes or until meat is thoroughly browned.

Then, while your beef is cooking - steam some of your favorite vegetables and drizzle a tablespoon of lemon juice over your steamed vegetables.

Serve the steak and steamed vegetables on a bed of rinsed baby spinach.

After Dinner serve up some delicious chocolates!

Then after a sumptuous Valentine Dinner - share this wonderful old poem with your favorite loved one(s):

Go, Cupid, and my sweetheart tell
I love her well.
Yes, though she tramples on my heart
And rends that bleeding thing apart;
And though she rolls a scornful eye
On doting me when I go by;
And though she scouts at everything
As tribute unto her I bring—
Apple, banana, caramel—
Haste, Cupid, to my love and tell,
In spite of all, I love her well!

And further say I have a sled
Cushioned in blue and painted red!
The groceryman has promised I
Can "hitch" whenever he goes by—
Go, tell her that, and, furthermore,
Apprise my sweetheart that a score
Of other little girls implore
The boon of riding on that sled
Painted and hitched, as aforesaid;—
And tell her, Cupid, only she
Shall ride upon that sled with me!
Tell her this all, and further tell
I love her well.

Happy Valentine's Day!

Make your Lover Some Hot Chocolate!

The following was written over a hundred years ago:
"After a good, complete, and copious breakfast, if we take, in addition, a cup of well-made chocolate, digestion will be perfectly accomplished in three hours, and we may dine whenever we like. Out of zeal for science, and by dint of eloquence, I have induced many ladies to try this experiment. They all declared, in the beginning, that it would kill them; but they have all thrived on it"

And here is how to make that cup of well-made chocolate -

Use four ounces of Baker's Chocolate,
one quart of milk,
three tablespoonfuls of hot water,
1 teaspoon of vanilla
and 4 tablespoons of sugar


Cut the chocolate in fine bits. Put the milk on the stove in the
double-boiler, and when it has been heated to the boiling point, put the
chocolate, sugar and water in a small iron or granite-ware pan, and stir
over a hot fire until smooth and glossy. Stir this mixture into the hot
milk, and beat well with a whisk.

Serve at once!

For a little extra flair - put a tablespoonful of whipped cream in each cup and before filling up with your hot chocolate.

This plain chocolate may be used instead of the vanilla, but in that case
use a teaspoonful of vanilla extract and three generous tablespoonfuls
of sugar instead of one.

More about the benefits of chocolate!

A Valentines Day Chocolate Fudge!

Share a chocolate treat with your favorite valentine(s) and watch as they light up with the joy of tasting a true classic!

Here's how:

Melt one-quarter cup of butter.

Mix together in a separate dish one cup of white sugar, one cup of brown sugar, one-quarter cup of molasses and one-half cup of cream. Add this to the butter, and after it has been brought to a boil continue boiling for two and one-half minutes, stirring rapidly.

Then add two squares of Baker's Premium No. 1 Chocolate, scraped fine. Boil this five minutes, stirring it first rapidly, and then more slowly towards the end.

After it has been taken from the fire, add one and one-half teaspoonfuls of vanilla.

Then stir constantly until the mass thickens.

Pour into buttered pan and set in a cool place.

Share some chocolate with those you love on Valentines Day!

Here is another easy and delicious idea for Chocolate.

Lentils - A Super-Food

Lentils offer a whole bunch of healthy benefits and are so easy to cook. One cup of lentils provides about a third of your daily fiber needs and a healthy mix of vitamins and minerals. Good for the heart - Lentils serve up excellent doses of folate and magnesium. Lentils are inexpensive and easy to include in just about any soup or crock-pot recipe!

Here is an excellent dish - sure to warm you up on a chilly Winter night!

Here's all you need:

1/2 lb. of lentils - rinsed and cooked ( Boil for 10 minutes and let simmer for another 10 or 15 minutes )

1 lb. of potatoes - rinsed well and sliced

1 lb. of tomatoes

1 Large red or purple onion

1 heaping teaspoonful of your favorite herbs ( we like cumin, mint and thyme

3 hard-boiled eggs

1-1/2 oz. of butter

1/2 cup extra virgin olive oil

pepper and salt to taste.

Peel, wash, and dice the potatoes and onion,

and fry them in 1/2 cup of extra virgin olive oil until nearly soft.

slice the tomatoes ( Or use a small can of chopped tomatoes )

mix the fried vegetables, lentils, tomatoes, herbs, and seasoning well together.

Turn the mixture into a pie-dish, and pour over as much water or vegetable stock as may be required for gravy.

Quarter the hard-boiled eggs and place them on the top.

Cover with a short crust, and bake at 300 for 1-1/2 hours.

Enjoy this delicious dish at your next family meal. If you enjoy staying healthy or maybe even want to lose a few pounds this year - keep eating healthy foods this winter!

Give her Chocolate!

Diamonds may be a girl's best friend, and if you hesitate to shell out for a diamond this Valentines Day - Give Her Chocolate!

Chocolate is a substance "very temperate, very nourishing, and of easy digestion; very proper to repair the exhausted spirits and decayed strength; and very suitable to preserve the health and prolong lives"

You can buy months-old chocolates at any discount chain - or really impress your lover with some chocolates you pour a piece of yourself into.

Here is an easy recipe for chocolate creams:

Beat the whites of two eggs to a stiff froth.

Gradually beat into this two cupfuls of confectioners' sugar. If the eggs are large, it may take a little more sugar.

Flavor with half a teaspoonful of vanilla, and work well.

Now roll into little balls, and drop on a slightly buttered platter.

Let the balls stand for an hour or more.

Shave five ounces of Baker's Chocolate and put into a small bowl.

Place on the fire in a saucepan containing boiling water.

( Use a double boiler if you have one to melt the chocolate. )

When the chocolate is melted, take the saucepan to the table, and drop the creams
into the chocolate one at a time, taking them out with a fork and dropping them gently on the buttered dish.

It will take half an hour or more to harden the chocolate.

Enjoy some homemade chocolates this Valentines Day with your special loved one. Or share some with some of your favorite loved ones! Chocolate truly is a superfood - a gift from the Heavens!

Heart Healthy and Delicious Dipping

Here's an easy, inexpensive dip to help you enjoy the big game this weekend!

Just a few Simple and healthy ingredients:

1 can (15 ounce) dark red beans ( Rinse well )
1 can (15 ounce) black beans ( Rinse well )
1 can (11 ounce) corn ( rinse the corn too )
2 cups salsa ( We like Picante Medium - or try your favorite store brand )
1 chopped green pepper
1 chopped red pepper

Combine beans, corn, peppers, and salsa in a big bowl.

Mix and enjoy!

Grab a bag of baked or low-salt tortilla chips and enjoy with this heart healthy dip!

Read on for more ways to enjoy eating healthy!

And enjoy the Big Game!

Great Game time snacks

Try these healthy quesadillas while you enjoy the big game or anytime!

Here's all you need:
8 ounces cream cheese, fat-free
1/2 teaspoon garlic powder
8 whole grain tortillas
1 cups chopped sweet red pepper
1 cup shredded low-fat cheese ( Try sharp Cheddar! )
2 cup fresh spinach leaves

So easy to make:

In a small bowl, mix the cream cheese and garlic powder.

Spread about 2 tablespoons of the cheese mixture on each tortilla.

Sprinkle about 2 tablespoons bell pepper and 2 tablespoons cheese on one half of each tortilla.

Add a small bunch of spinach

Fold tortillas in half.

Heat a large skillet over medium heat until hot. Put 2 folded tortillas in skillet and heat for 1-2 minutes on each side or until golden brown.

Remove quesadillas from skillet, place on platter and cover with foil to keep warm while cooking the remainder.

Cut each quesadilla into 4 wedges.

Serve warm.

Enjoy these delicious quesadillas with your friends and family! A great snack while you enjoy the game or your favorite indoor fun! Keep eating healthy and stay warm this winter!

Warm Black Beans on a Cold Winter's Night!

These cold winter nights are the perfect time to enjoy cooking anything to warm up our chilly bodies! Enjoy the time indoors whipping up something good to eat - and good for you! Healthy eating costs less and tastes better! Try this easy beans and sweet potatoes recipe for a nutritious addition to your next meal.

Easy to make - this healthy side offers almost one third of your daily requirement of fiber and Vitamin C and a full day's supply of Vitamin A!

Here's all you'll need:

2 or 3 sweet potatoes
2 Tablespoons extra virgin Olive oil
1 small chopped onion
1 Tablespoon minced garlic or 1/2 teaspoon garlic powder
1/4 cup red wine vinegar
1/4 cup water
2 16 ounce cans black beans ( rinsed well and drained )
1/2 teaspoon oregano

Easy to make:

Rinse and scrub the sweet potaotes.

Cut the sweet potatoes into 1/4 or 1/2 inch cubes. ( Or 1/4 inch slices )

Peel and chop the onion.

Heat the oil in a large pan.

Add the onion, garlic powder, and sweet potatoes.

Cook for 6 minutes on medium heat.

Add vinegar and water. Cook on low-medium heat until the sweet potatoes are tender, about 10 minutes.

Add the black beans and oregano. Cook until the beans are heated through.

Enjoy this tasty and nutritious dish with your next meal. It's sure to warm you up on cold Winter's night! Make a double batch and store the leftovers in the freezer for later! Stay warm and keep eating healthy!

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For a lifetime of cooking pleasure and easy cleanup - invest in top quality gourmet cookware made in the USA.

Encourage Healthy Eating Habits

Packing a healthy school lunch can be a fun and money-saving family activity. Involving kids in the decision process helps them learn to make healthy eating choices and also feel more enthusiastic about their lunch options. Children are more likely to eat meals they help prepare. Since weekday mornings can be a crazy time crunch, pack lunches the night before. Have your child choose a few healthy items, such as pretzel sticks, popcorn, snap peas, fresh strawberries or pudding.

Parents and caregivers play a key role in helping children learn the fundamentals of healthy living—eating well and staying active—whatever pressures they face outside home.

Child nutrition specialist Dr. Daniel Raiten at the National Institute of Health says that one of the most important strategies for parents to help kids stay healthy is to foster good eating habits at home. Raiten talks often to kids in schools and finds that few understand what a healthy “diet” means.

“Most think that diet is a verb— what you do to lose weight,” Raiten says. “I tell them that diet is the mix of foods that gets into their body, and healthy nutrition is the end result of eating good food in a healthy diet.”

Try to help children see healthful eating as a natural and fun part of every day. “My own kids help me cook,” Raiten adds, “and we sit down and eat our meals together every night.”

Another way to encourage healthy eating is to sample a variety of fruits and vegetables from the grocery store or local farmers market. Chances are that even “expensive” produce is still cheaper than most processed foods on supermarket and convenience store shelves.

Teach your kids how to be smart shoppers. Enlist them as food detectives at the grocery store. Set some standards for healthy foods and show them how to read Nutrition Facts labels, which list the nutrition content of pre-packaged foods. Then let them choose a few items that make the grade. Make eating healthy a family affair!

Make Eating Healthy a Habit!

Healthy eating habits offer life-long benefits. It's never too late to start eating more healthy foods. Try these tips to help you and your family enjoy the many benefits of eating healthy.

* Always drink a glass of water before a meal.
* Share a dessert, or choose fruit instead.
* Serve food portions no larger than your fist.
* Use smaller plates.
* Avoid eating late at night.
* Skip the buffet.
* Grill, steam, or bake instead of frying.
* Share an entree with a family member or friend.
* Always eat before grocery shopping.
* Choose a checkout line without a candy display.
* Make a grocery list before you shop and try to stick to it!
* Serve water or low-fat milk at meals instead of soda or sugary drinks.
* Flavor foods with herbs, spices, and low-fat seasonings.
* Keep a regular eating schedule. Eat together as a family most days of the week.
* Eat before you get too hungry.
* Ensure your family eats breakfast everyday.
* Stop eating when you are full.
* Provide plenty of fruits and vegetables for snacks.
* Provide sliced apples or bananas for your family to top their favorite cereal.
* Serve several whole grain foods daily.
* If entrees are large, choose an appetizer or side dish.
* Ask for salad dressing "on the side."
* Don't serve seconds.
* Try a green salad instead of fries.
* Eat sweet foods in small amounts. Don't keep sweet foods at home so they're not as readily available.
* Cut back on added fats or oils in cooking or spreads.
* Cut high-calorie foods like cheese and chocolate into small pieces and only eat a few pieces. Share among family members for a small treat.
* Use fat-free or low-fat sour cream, mayo, sauces, dressings and condiments.
* Replace sugar-sweetened drinks in your home with water; add a twist of lemon or lime.
* Every time you eat a meal, sit down and chew slowly. Remind everyone to enjoy every bite.
* Pay attention to flavors and textures when you eat.
* Try serving a new fruit or vegetable (ever had jicama, fava beans, plantain, bok choy, star fruit, or papaya?).
* Instead of eating out, bring a healthy, low-calorie lunch to work and pack a healthy "brown bag" for your children.
* Ask your sweetie to bring you fruit or flowers instead of chocolate.

Eating healthy will help you feel better and look better. If you want to lose some weight this year, the quickest way to lose weight is with healthy eating and plenty of exercise.

Warm your tummy with this Heart Healthy side

Winter is the perfect time of year to enjoy warm and healthy foods! You can eat healthy without breaking your bank! Enjoy a variety of vegetables and fruits this winter and enjoy the many benefits of healthy eating!

Get about a third of your daily protein and fiber needs with this heart-healthy side of black beans! Try it with some wild or brown rice!

Here is all you'll need:

2 cans (15 ounce) black beans
1 medium onion
2 garlic cloves
4 Tablespoons extra virgin olive oil
1/2 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon fresh or dried oregano

Lets get Cooking:

Carefully drain the juice from one can of black beans. Pour the drained black beans into a bowl. Use a potato masher to mash the beans until they are no longer whole. Set the mashed beans aside.

Chop the onion in to small ( 1/2-inch or smaller ) pieces.
Set it aside.

Peel the garlic cloves and mince them finely.
Set the garlic aside.

In a medium saucepan, heat the olive oil over medium high heat.

Add the onions and sauté for 1 to 2 minutes.

Stir in the garlic and cumin and cook for 30 seconds more.

Stir in the mashed black beans and the second can of black beans, including the juice.

When the beans begin to boil, reduce the heat to low, stir in the salt and oregano and simmer for about 10 minutes, uncovered.

Eating healthy is so easy on your pocketbook and good for you! You don't have to be a gourmet chef to enjoy great tasting meals. Get out some of your favorite gourmet cookware and start saving your money enjoying the many benefits of preparing healthy foods at home!

Eating Healthy for less

Eating healthy foods doesn't have to cost a small fortune. Enjoy a variety of fruits and vegetables every day. You'll save money and eat better!

Try these tasty New potatoes with taco seasoning - they're sure to warm your tummy without taking a big bite out of your budget!

Here's all you need:

8 medium red new potatoes
6 Tablespoons olive-oil
1 package taco seasoning
5 Tablespoons corn meal

Let's get ready to Cook:

Wash and scrub potatoes well. Cut the potatoes into small pieces. ( 1/2 inch pieces

Place potatoes in large mixing bowl, toss with the olive oil until potatoes are well coated.

Sprinkle the seasonings and corn meal over potatoes, toss again until coated.

Arrange the potatoes on a nonstick baking sheet and bake at 400 for approximately 30 minutes until potatoes are golden brown.

Happy New Year! Keep eating healthy foods!