TIPS IN READING FOOD LABELS*

CLICK ON THE LABEL TO MAKE IT BIGGER*

AVOCADO SMOOTHIE*

When I was in Brazil I used to love this drink - Very popular & tasty, but it's also a great source of vitamins, fiber, potassium and good for you fats!
Enjoy it!

This drink has to be tasted to be believed. Not only is it rich and creamy — and our tasters loved the flavor.
Did you know? Avocados are commonly used in drinks and desserts — including ice cream! — throughout Asia and South America.

Ingredients

• 1 avocado, peeled and pitted
• 1 cup milk
• 1 cup ice cubes

• 2 tablespoons sugar
• 1/2 teaspoon vanilla (you can also make it without the vanilla)
  

Instructions

1. In a blender, combine all ingredients, then blend until smooth. Makes 3 servings.
   
   Nutritional Information
   Per serving (3/4 cup): Calories 150 ● Total Fat 8 g (13% DV) ● Saturated Fat 2 g (10% DV) ● Cholesterol 7 mg (2% DV) ● Sodium 37 mg (2% DV) ● Total Carbohydrate 16 g (5% DV) ● Fiber 3 g (12% DV) ● Sugars 13 g ● Protein 4 g (7% DV)

ARTICHOKE + SPINACH DIP - BY: MY HUBBY DAN*

This was a recipe that we tried before and became Dan's specialty - He changed the original a little bit and it became this creamy blend of tasteful ingredients and a very comforting appetizer.
Enjoy it!

Ingredients:
1 Cup chopped artichoke hearts
1/2 cup frozen chopped spinach
8 oz cream cheese
1/2 cup Parmesan cheese
1/2 tsp crushed red pepper flakes
1/8 tsp garlic powder
Dash ground pepper

In a small saucepan, boil artichoke + spinach in 1 cup of water, until tender. (10 min aprox).
Heat cream cheese on stove until warm or in microwave for 1 minute. Add spinach + hearts to cream cheese. Mix well. Add remaining ingredients + mix.
Enjoy it!

BROCCOLI & TOMATO PIZZA

Last night I made this recipe and it was sooooo good!
And healthy! give it a try!

* Broccoli paired with tomatoes provides an antioxidant blast for more cancer-fighting power.

SERVES 4.

Ingredients:
2 cups small broccoli florets
1/2 tsp olive oil
1 tbs minced garlic (I use more garlic, because we love garlic)
2 whole-grain naan or 3 whole-grain pocketless pitas (I use whole grain pocketless pitas)
1/2 cup marinara sauce
11/2 or 1 cup for light cheese ( I only use shredded part- skim mozzarella )
1 cup quartered grape or cherry tomatoes (organic)


1. Heat oven to 450/475F. You will need a baking sheet
2. Steam the broccoli for few minutes (tender)
3.Saute broccoli with garlic & olive oil (extra virgin)
4. Place pitta on the baking sheet
5. Spread each with sauce and top with broccoli, tomatoes and mozzarella
(You can also use ricotta or fetta cheese)
6. Bake for about 8 minutes or until cheese melts and bottom are crisp.

By: Renata W.

Why Should you Care about Pesticides?

Why Should You Care About Pesticides?

The growing consensus among scientists is that small doses of
pesticides and other chemicals can cause lasting damage to human
health, especially during fetal development and early childhood.
Scientists now know enough about the long-term consequences of
ingesting these powerful chemicals to advise that we minimize our
consumption of pesticides.

What’s the Difference?

EWG research has found that people who eat five fruits and
vegetables a day from the Dirty Dozen™ list consume an average of
10 pesticides a day. Those who eat from the 15 least contaminated
conventionally-grown fruits and vegetables ingest fewer than 2
pesticides daily. The Guide helps consumers make informed choices
to lower their dietary pesticide load.
Will Washing and Peeling Help?
The data used to create these lists is based on produce tested as
it is typically eaten (meaning washed, rinsed or peeled, depending
on the type of produce). Rinsing reduces but does not eliminate
pesticides. Peeling helps, but valuable nutrients often go down the
drain with the skin. The best approach: eat a varied diet, rinse all
produce and buy organic when possible.

How Was This Guide Developed?

EWG analysts have developed the Guide based on data from nearly
89,000 tests for pesticide residues in produce conducted between
2000 and 2008 and collected by the U.S. Department of Agriculture
and the U.S. Food and Drug Administration. You can find a detailed
description of the criteria EWG used to develop these rankings and
the complete list of fruits and vegetables tested at our dedicated

The "Dirty Dozen"

Source: Environmental Working Group, www.ewg.org and Food News, www.foodnews.org

Whether you are on a budget and need to prioritize your organic purchases, or you would simply like to know which type of produce has the highest pesticide residues—and which do not—the following guide from the Environmental Working Group will help.

12 Most Contaminated Peaches Apples Sweet Bell Peppers Celery Nectarines Strawberries Cherries Pears Grapes (Imported) Spinach Lettuce Potatoes 12 Least Contaminated Onions Avocado Sweet Corn (Frozen) Pineapples Mango Asparagus Sweet Peas (Frozen) Kiwi Fruit Bananas Cabbage Broccoli Papaya

More Information
For easy reference, download a copy of the wallet guide!

Environmental Working Group
http://www.ewg.org

YUMMY BUTTERNUT SQUASH -Straight from our garden :)

I made this recipe this afternoon for the first time and also with the first squash from our garden, it was simply delicious! And also very easy to make.

Enjoy it!

Step 1: Wash and peel squash

Wash and peel your butternut squash with a vegetable peeler. Remove any seeds.

Your squash should have a matte skin. If it’s glossy it was picked too early.

Step 2: Cube squash

Cube your squash, cutting squares about ¾ of an inch big.

Step 3: Sautee squash

Melt butter in a large skillet. Add the squash and saute it, stirring occasionally until it’s browned, for about 15 minutes.

The sauteed squash should be tender enough to pierce with a fork.

Step 4: Add remaining ingredients and caramelize

Add the chicken broth, water, and brown sugar. Cook until the liquid is gone and the squash is caramelized, for about 6 minutes.

Step 5: Salt and pepper

Remove your squash from the heat and add salt and pepper. Not only is this side dish tasty, it’s got lots of nutrients for a healthy you.

Summer squash has a soft edible shell or skin and winter squash has a hard shell or skin.

GUACAMOLE RECIPE By: ME*

- Ingredients:

• 2 avocados (small);
• 3 cherry tomatos or one regular tomato(no seeds);
• 1 squeezed lime ;
  
• 1/2 chopped onion;
• Garlic if you like
  
• 1 table spoon of cilantro (fresh);
• 1/2 chopped jalapeno (no seeds or any other spicy pepper)
• Salt, black pepper and virgin olive oil to taste;
• Chips

- Directions:

Peel and mash avocados in a medium serving bowl. Stir in onion, garlic, tomato, lime juice, salt, pepper and jalapenos. Season with lime juice, olive oil and salt and pepper to taste. Chill for half an hour to blend flavors.

SALMON (By: Terri Tomaino - My MIL)

This is another recipe from my MIL - and it's so simple and so good!

Grab a piece of thawed SALMON, watering mustard (brown or spice or even plain mustard) and bake at normal temperature (350) and Bon Apettit!

Chicken Marsala

What You Need

4 small Boneless skinless chicken breast halves (1 lb.)

1 Tbsp. Oil

1-1/2 cups sliced mushrooms

1 small Onion, chopped

1 clove Garlic, minced

1/3 cup dry Marsala wine

2/3 cup Chicken broth

1 Tbsp. Cornstarch

1/2 tsp. Salt

2 cups Instant white rice, uncooked

2 Tbsp. chopped fresh parsley

Make It

COOK chicken in hot oil in large skillet on medium heat until browned on both sides (I fried them after soaking them in egg and flower). Move chicken to side of skillet. Add mushrooms, onion and garlic to other side of skillet; cook and stir until mushrooms and onions are tender but not browned. (reserve).

ADD wine; bring to boil. Mix broth, cornstarch and salt until well blended. Add to skillet. Bring to boil, stirring constantly. Reduce heat to low; cover. Simmer 10 min. or until chicken breasts are tender and no longer pink in centers (165°F). Meanwhile, cook rice (I made pasta instead) - as directed on package.

SERVE chicken mixture over pasta or rice. Sprinkle with parsley.

PAELLA

It was the first time I had and I loved it.
Dinner at my mother-in-law's home - She made this incredible dish and I just need to share with you all the recipe, however, while I don't get hold of her, here is a very similar one.
Enjoy it!

INGREDIENTS

• 1 onion, finely chopped
• 1 red pepper, cut into 2cm cubes
• 200g chorizo, cut into small dice
• 2 tbsp fino sherry
• 500g paella rice
• 1 litre chicken stock
• A good pinch of saffrom
• 4 chicken breasts, cut into small cubes
• 300g raw prawns
• Olive oil
• A good handful of flat leaf parsley
• 1 lemon, halved

METHOD

1. Add the chorizo cubes to a large heavy based skillet, frying pan or paella pan. Place the pan on the stove over a high heat and leave to cook, stirring occasionally, until the chorizo is crispy and slightly browned. Carefully remove the chorizo from the pan using a slotted spoon, leaving the residual oil in the pan (this will flavour the vegetables and rice).
2. Add small dash of olive oil to the skillet and add the diced pepper and onion. Fry for 3-4 minutes over a high heat, until the peppers and onions have softened and are just starting to take on colour.
3. Add the paella rice to the pan, stirring well. Fry for 2 minutes over a medium-high heat. Add the sherry and cook for a further minute or so to remove the alcohol.
4. Add the stock to the pan, stir once, and bring to the boil. Add the saffron strands and stir thoroughly. Turn the heat to low/ medium and leave to cook for thirty minutes, making sure it doesn't burn.
5. Arrange the cubed chicken on top of the rice. Leave to cook for 8-10 minutes or so, then turn the chicken pieces and cook the other side. Scatter the prawns into the pan, then leave to cook until the prawns have turned pink and are cooked through, but not rubbery (at this point you can add any type of shellfish you so desire-mussels, clams, langoustines etc., all arranged on top of the pan)
6. Throw in the parsley, sprinkle with lemon juice. Check the seasoning and season to taste. Place the pan in the centre of the table an serve.

SOME OF THE HEALTH RULES I REALLY TRY IN MY LIFE

- Make time for friends
(For me, keep me sane).
- Eat vegetable soup once in while.
- Spend as much time outdoors as possible.
- Stay married - even better for my husband's health, but it's good for mine too.
- Eat only what tastes really good, which means Don't eat over processed foods.
- Volunteer (especially with children) - the work keeps you physically active and emotionally grounded.
- Sign up for long races.
- As they say: "everything in moderation, including moderation".
- Wake up and Thank the Lord that you can walk and talk - This positive modd spreads to others. Even grumpy people want positive energy coming their way!

By Renata Wilson.