Strawberry Rhubarb Cobbler

Strawberry Rhubarb Cobbler is a delicious, healthy dessert. The rhubarb offers calcium, lutein, vitamin K and antioxidants and the strawberries will give you a vitamin C boost.

Strawberry Rhubarb Cobbler Prep Time: 20 min
Bake Time: 25 to 30 min
Ready In: 45 min

Servings: 9

Ingredients
Nonstick cooking spray
4 cups Rhubarb, chopped
2 cups Strawberries, thickly sliced
¼ tsp Lemon Zest
⅓ cup Sugar
¼ cup Splenda Granular
2 tbsp Cornstarch
2 tbsp Water
¾ cup Whole-wheat Pastry flour
1 tbsp Sugar
¼ tsp Ginger
1½ tsp Baking Powder
½ tsp Salt
2½ tbsp Canola Oil
2 tbsp Milk
2 tbsp Egg Whites

Directions
Preheat oven to 375°F. Spray 8-inch × 8-inch baking dish with nonstick cooking spray.
In mixing bowl, combine rhubarb, strawberries, lemon zest, sugar and Splenda.
Dissolve cornstarch in water. Pour over fruit; stir to coat. Place in prepared baking dish; set aside.
In small bowl, sift together flour, sugar, ginger, baking powder and salt. Add oil, milk, and egg whites; stir quickly until just mixed.
Drop dough by spoonfuls over fruit. If desired, loosely spread dough over fruit.
Bake for 25 to 30 minutes, until dough is golden brown.

Tips & Notes
Rhubarb appears to look like red celery, but it has large leaves and is actually considered to be a member of the fruit family. The stem of the rhubarb plant is usually cooked and used in desserts, such as pie, but it can be eaten raw as well.
Rhubarb also is available in frozen form, but choose one that does not contain added sugar, because it will have more nutritional value. Rhubarb offers many health benefits, and finding a way to add it to your diet can help you take advantage of them.
Your diet should include plenty of calcium because it is a nutrient essential for the health and strength of your bones and teeth. Having adequate stores of calcium will help prevent softening of the bones as well as bone and tooth loss.
Rhubarb is also a good source of lutein, a compound that has many health benefits. Including plenty of lutein in your diet is a healthy way to take care of your skin and eyes. Your skin and eyes are the only organs in your body that are exposed to the environment and need additional nutrients to keep them healthy and prevent disease.
Another notable vitamin in rhubarb is vitamin K. Your diet should include sufficient amounts of vitamin K because this nutrient helps form blood clots when you are injured.
The compounds that give rhubarb a vibrant red color are powerful antioxidants that can promote good health and help prevent disease. Red fruits and vegetables contain several beneficial antioxidants, such as lycopene and anthocyanins.
These compounds help promote the health of your heart, eyes and immune system, as well as help prevent cancer. Cooked rhubarb supplies a good dose of lycopene, but raw rhubarb supplies none.

Nutritional Information Per Serving
Calories: 138
Protein: 3g
Carbohydrates: 27g
Fat: 3g
Saturated Fat: 0g
Cholesterol: 7mg
Sodium: 223mg
Fiber: 3g

Source: NetPlaces.com

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Stir Fried Ginger Scallops

Stir Fried Ginger Scallops with Vegetables is a scrumptious way to get more omega 3 and B12 into your diet to help prevent diabetes-related heart damage.

Stir Fried Ginger Scallops Prep Time: 15 min
Cook Time: 20 min
Ready In: 40 min

Servings: 4

Ingredients
1 lb Scallops
1 tsp Peanut or Sesame Oil
1 tbsp chopped fresh Ginger
2 cloves Garlic, minced
4 Scallions, thinly sliced (optional)
1 tsp Rice Wine Vinegar
2 tsp Bragg’s Liquid Aminos
½ cup Chicken Broth, low-fat, reduced-sodium
2 cups Broccoli Florets
1 tsp Cornstarch
¼ tsp Toasted Sesame Oil

Directions
Rinse scallops and pat dry between layers of paper towels. If necessary, slice scallops so that they are uniform size. Set aside.
Add peanut oil to heated nonstick deep skillet or wok; sauté ginger, garlic and scallions if using, 1 to 2 minutes, being careful ginger doesn’t burn. Add vinegar, Liquid Aminos and broth; bring to a boil. Remove from heat.
Place broccoli in large, covered microwave-safe dish; pour chicken broth mixture over top. Microwave on high 3 to 5 minutes, depending on preference. (Keep in mind that vegetables will continue to steam for a minute or so if cover remains on dish.)
Heat skillet or wok over medium-high temperature. Add scallops; sauté 1 minute on each side. (Do scallops in batches if necessary; be careful not to overcook.) Remove scallops from pan when done; set aside.
Drain (but do not discard) liquid from broccoli; return liquid to bowl and transfer broccoli to heated skillet or wok. Stir-fry vegetables to bring up to serving temperature.
Meanwhile, in small cup or bowl, add enough water to cornstarch to make a slurry or roux. Whisk slurry into reserved broccoli liquid; microwave on high 1 minute. Add toasted sesame oil; whisk again. Pour thickened broth mixture over broccoli; toss to mix.
Add scallops back to broccoli mixture; stir-fry over medium heat to return scallops to serving temperature.
Serve over rice or pasta.

Tips & Notes
Scallops, in addition to their delectable taste, contain a variety of nutrients that can promote your cardiovascular health.
Scallops are actually a very good source of a very important nutrient for cardiovascular health, vitamin B12. Vitamin B12 is needed by the body to convert homocysteine, a chemical that can directly damage blood vessel walls, into other benign chemicals.
Since high levels of homocysteine are associated with an increased risk for atherosclerosis, diabetic heart disease, heart attack, and stroke, it’s a good idea to be sure that your diet contains plenty of vitamin B12 to help keep homocysteine levels low.

Nutritional Information Per Serving
Calories: 145
Protein: 22g
Carbohydrates: 8g
Fat: 3g
Saturated Fat: 1g
Cholesterol: 37mg
Sodium: 373mg
Fiber: 2g

Source: NetPlaces.com

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Pasta with Artichokes

This Pasta with Artichokes recipe features a blend of deliciousness that covers its blood sugar controlling, LDL reducing healthier side.

Pasta with Artichokes Prep Time: 15 min
Cook Time: 45 min
Ready In: 60 min

Servings: 4

Ingredients
1 (10 oz) package frozen Artichoke Hearts
1¼ cups Water
1 tbsp Lemon Juice
4 tsp Olive Oil
2 cloves Garlic, minced
¼ cup Sundried Tomatoes packed in oil, drained and chopped
¼ tsp Red Pepper Flakes
2 tsp dried Parsley
2 cups cooked Pasta
¼ cup grated Parmesan Cheese
Freshly Ground Black Pepper, to taste (optional)

Directions
Cook artichokes in water and lemon juice according to package directions; drain, reserving ¼ cup of liquid. Cool artichokes; cut into quarters.
Heat olive oil in nonstick skillet over medium heat. Add garlic; sauté 1 minute. Reduce heat to low.
Stir in artichokes and tomatoes; simmer 1 minute.
Stir in reserved artichoke liquid, red pepper and parsley; simmer 5 minutes.
Pour artichoke sauce over pasta in a large bowl; toss gently to coat. Sprinkle with cheese and top with pepper, if desired.

Tips & Notes
You can decrease amount of water to 3 tablespoons and add with artichokes and lemon juice to covered microwave-safe dish. Microwave according to package directions; reserve all liquid. This results in stronger lemon flavor, which compensates for lack of salt in recipe.
Artichokes are an excellent source of dietary fiber, magnesium and the trace mineral chromium. They are a very good source of vitamin C, folic acid, biotin and the trace mineral manganese. They are a good source of niacin, riboflavin, thiamin, vitamin A and potassium.
The carbohydrate in artichokes is in the form of inulin, which has been shown to stabilize blood sugar levels in diabetes. The artichokes must be fresh, as the inulin will eventually convert to other sugars as the artichoke ages.
The artichoke has strong choleretic activity (promotes bile secretion in the liver), and choleretics increase the excretion of cholesterol and decrease the manufacture of cholesterol in the liver.
The pleasant bitter taste of the artichoke is due mostly to a plant chemical called cynarin, which is found in highest concentration in the leaves of the plant. European scientists first discovered cynarin’s ability to reduce cholesterol in the 1970’s. A compound found in artichoke called luteolinis also is believed to assist with reducing LDL cholesterol.

Nutritional Information Per Serving
Calories: 308
Protein: 10g
Carbohydrates: 47g
Fat: 9g
Saturated Fat: 2g
Cholesterol: 2mg
Sodium: 87mg
Fiber: 3g

Source: NetPlaces.com

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Spinach Salad with Pomegranate

Spinach Salad with Pomegranate can be either a quick healthy lunch or a course in a dinner. Either way, it is delicious and healthy with antioxidants.

Spinach Salad with Pomegranate Prep Time: 10 min
Ready In: 10 min

Servings: 6

Ingredients
1 lb fresh spinach
½ cup Red Onion, very thinly sliced
8 oz fresh Tomatoes, cut into ½-inch wedges
⅓ cup Walnuts, chopped
½ tsp Salt
¼ cup Lemon Juice
1½ tbsp Olive Oil
¼ cup Pomegranate Seeds

Directions
Wash spinach thoroughly and drain well; loosely chop.
Add onions, tomato and walnuts; toss lightly.
In small bowl, whisk together salt, lemon juice and olive oil. Drizzle over salad; toss lightly.
Garnish salad with pomegranate seeds.

Tips & Notes
Daily consumption of fresh fruits helps to maintain good health and also prevent numerous diseases, as they supply vitamins, minerals and fiber to the body. Pomegranate is rightly considered as a super fruit due to its nutrient content. With nutrient-dense, pomegranates also are high in antioxidants.
Pomegranates are good source of vitamins as it includes vitamin A, C and E as well as folic acid. Also, it contains iron, potassium and calcium.
Research into the effects of pomegranate for diabetes has shown that the fruit may help protect the heart in diabetes patients against future atherosclerosis. Diabetic patients are at a higher risk for developing heart disease later in life, mainly due to poor blood glucose control, making preventive steps important.
Pomegranate juice, although high in sugar, contains antioxidants that help protect the inner lining of blood vessels from being damaged by free radicals and free-floating glucose. Used moderately with other approaches like medicine, exercise and a proper diet, pomegranate may show promise in future diabetic treatments.

Nutritional Information Per Serving
Calories: 107
Protein: 4g
Carbohydrates: 8g
Fat: 8g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 259mg
Fiber: 3g

Source: NetPlaces.com

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