|AREAS OF INTEREST: FOOD, LOW-FAT, SPICES, EAT TO LOSE, RECIPES, LOW CALORIES.
by: Tom Seabourne Ph. D
A study reported in the Archives of Internal Medicine demonstrated that lean beef may be as healthy as fish and chicken. Two groups were required to restrict their daily intake of saturated fats to ten percent.
At the end of five weeks, the beef group’s cholesterol dropped eight percent and the chicken group’s dropped ten percent. The leanest cuts of beef are sirloin tip, the eye of round and round steak. Pork center tenderloin and Canadian bacon are the leanest pork cuts. Small chickens are leaner than larger ones, and turkey breast is leaner than chicken. The least fatty fish are cod, flounder, haddock, scrod, halibut, shrimp, mussels, and lobster. CHEESE, NUTS, AND SEEDS: The lowest fat natural cheeses are feta, farmers’ cheese, low-fat cottage cheese, and cream cheese made with low-fat yogurt. Cream cheese is eighty-five percent fat while low-fat cottage cheese is only twelve percent. Nuts, seeds, and peanut butter are eighty-five percent fat. Chestnuts are the least fat. SUGGESTED HERB MIXTURES TO SPICE UP YOUR MEALS: 1/2 tsp. cayenne, 1 tbsp. garlic powder, 1 tsp. each ground thyme, basil, parsley, sage, savory, mace, onion powder, and black pepper. Use this combination of herbs in your egg white omelets, salads, vegetables, fish, and meat. Blend for vegetables and meat: 1 tsp. thyme, marjoram, rosemary, and sage.
For fish: 3/4 tbsp. parsley, 1/2 tsp. onion powder and sage, 1/4 tsp. marjoram and paprika.
|For meat, vegetables, and poultry: 3/4 tsp. marjoram, 1/2 tsp. thyme, oregano, sage, and rosemary.
For meat, potatoes, and vegetables: 1 tsp. dry mustard, 1/2 tsp. sage and thyme, and 1/4 tsp. marjoram. Cook fish in tomato juice, dillweed, fennel or thyme, and chervil. Stew beef in any of the following herbs: carraway, pickling spices, tarragon, marjoram, bay leaf (remove before serving), or chili powder. Meatloaf: add oregano, basil, garlic, or chili powder.
Chicken: add oregano, basil, garlic, chili powder, dry mustard, clove, and all-spice, in different combinations to suit your taste.
Rice: try thyme, onion, paprika, or rosemary.
Cabbage is great with minced onion and nutmeg, caraway, vinegar, all-spice, or cloves.
Green beans are good with dillweed, savory, onion, or tarragon.
Potatoes: for a new twist add caraway, onion, thyme, and parsley.
Zucchini: tarragon, basil, dill weed, oregano, or garlic.
Carrots: dillweed or Italian dressing.
As you experiment, you will find many other combinations. Non-fat yogurt with horseradish, onion, chives, or dill, makes a great dip for raw vegetables. Cabbage takes on a new taste if you shred and drop it in boiling water for 2 – 3 minutes. Drain, add salt substitute, pepper, and a little powdered butter.
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