Cooking and Recipe Library

Appetizers, sandwiches, chicken wings, breads, cookies, deep fry, 450 crock pot dishes, 350 salads, 200 Great Gifts In A Jar, 600 chocolate recipes, even Amish recipes! In Culinary Delights you will find 220 sumptuous and inventive recipes created by some of the finest chefs - all for just $19.95 -- plus 6 bonus books! - click here to order them all!

Click on any image to order all these cookbooks
	As the enticing beginning to any meal or as snacks for the big game, appetizers are the chance for a cook to show off there imagination and creativity. With a selection of 150 taste tempting recipes, suitable for any occasion or skill level, from the familiar to the more exotic, The Appetizer Collection opens up endless possibilities and brings together a great range of dinner starters that will help you lead off any dining experience in style. Order entire collection - click here
	Have you just arrived home from a long work day and want to prepare something simple? You look in the refrigerator and the only thing that looks easy is the not-so-tasty frozen dinners? So instead you hop in the car and it's off to the fast food restaurant. Wouldn't it be nice to be able to prepare something that was tasty yet simple? With Quick And Easy Cooking you can! 155 easy to prepare yet tasty recipes that you and the family will love. Order entire collection - click here
	The Sandwich... it's a meal between two slices of bread. Sandwiches are great for an easy-going, laid back meal. If you are tired of peanut butter and jelly sandwiches, then Great Sandwiches is the sandwich recipe eBook for you! Order entire collection - click here
	Chocolate is the ultimate indulgence and Chocolate Recipes For Chocolate Lovers is the ultimate chocolate cookbook. Chocolate Recipes For Chocolate Lovers delivers more than 600 of the best recipes from cookies and cakes to candies and truffles, this eBook is pure chocolate satisfaction for chocolate lovers everywhere. The diversity of the recipes make this the perfect cookbook for any chocolate fanatic! Order entire collection - click here
	Your family and friends will be delighted with these thoughtful gifts straight from your own kitchen. With this unique ebook you will have over 200 recipes for gift jars filled with the ingredients to make delicious cakes, cookies, soups and chilis, Gift-giving has never been this much fun and so easy. Great Gifts In A Jar is the ultimate resource for inexpensive gifts you can give for any occasion. Here are just a few of the recipes you will find inside Great Gifts In A Jar: Order entire collection - click here
	Who can pass up a big dish of chicken wings? Spicy, crunchy, and delicious, they're simply irresistible. The Ultimate Chicken Wing Cookbook is the definitive collection of recipes for the chicken wing lover. Filled with easy, addictive recipes that run from classic to exotic, you will discover some of the BEST chicken wing recipes in the world! Your family and friends won't touch fast food once they have tasted just some of these wings. The Ultimate Chicken Wing Cookbook contains 101 of the best chicken wing recipes. Order entire collection - click here
	If you own a bread machine, this is the book you need, with over 150 fantastic recipes for every make of machine. Breadmaker machines have become enormously popular in recent years and it is not difficult to understand why, when you can simply pop in the ingredients and let the machine make fabulous bread for you. Although all machines come with a basic manual and some recipes, they barely scratch the surface of what is possible. The Ultimate Bread Machine Cookbook will enable you to get the best possible use from your machine. Order entire collection - click here
	Everybody loves cookies. Is there anyone without a memory of their favorite fresh from the oven cookies with milk? With The Big Book Of Cookies you can bring back these great memories or create some new ones, and with The Big Book Of Cookies you will have over 200 cookie recipes to chose from. Whether for holiday treats or just to fill the cookie jar, you will find a cookie that will fill the bill. From the old-fashioned, most requested to the newest and easiest bar cookies, this collection has it all! Order entire collection - click here
	Prepare yourself for the ultimate taste treat! Throw aside that diet book and join the hot craze that is deep-frying! 101 Recipes For The Deep Fryer will acquaint you with great recipes for cooking in a deep fryer. The high cooking temperature of deep frying seals in flavor and texture and seals out extra fat, resulting in juicy, succulent meats, crunchy vegetables, and satisfying breads and desserts. Order entire collection - click here
	More than any other dish, the unique flavors of a salad is the perfect accompaniment to an elaborate dinner. The simple combination of fresh ingredients in a salad can be more impressive than even the most elegant dish. The Ultimate Salad Recipe Collection gives you more than 350 easy-to-follow recipes, including both classic favorites and fresh new ideas. Inside you'll find salads designed to suit any occasion throughout the year -- from a summer barbecue to an elegant dinner with family or friends. Order entire collection - click here
	Amish cooking has become ingrained into traditional American cooking. Chances are, growing up your grandmother or your mother prepared a dish or two that was based on a traditional Amish recipe and you didn't even know it. You just knew that you found it delicious. Order entire collection - click here
	You've been warned . . . Cheesecake is a Sinfully Delicious Melt In Your Mouth Dessert! Smooth and Rich, cheesecake is the most tasteful and unforgettable way to end a dinner meal. Now with Deliciously Decadent Cheescake Recipes, you can easily treat yourself to a delicious homemade slice of heaven or try some of these gourmet cheesecake recipe ideas with friends or family. Order entire collection - click here
	Chicken is one of America's favorite foods and many different dishes can be created with Chicken! With this collection of Chicken Recipes your sure to find something everyone in your family will like! You'll find recipes in here for Casseroles, Enchiladas, Appetizers, Pot Pies, and more. Order entire collection - click here
	The recipes in the Classic Dessert Collection are the most requested, most popular and most memorable desserts. If you're looking for a cookbook with sure-to-please desserts this one is a winner. With over 400 recipes from Ambrosia to Zwetschgendatschi, from favorites to traditional, we are quite sure this is the only dessert collection you will ever need. Most of the recipes are are quite easy to make, a great cookbook whether you're a novice cook or an expert. Order entire collection - click here
	I know that a lot of you have at least one of these efficient and time saving appliances hidden away somewhere in your kitchen collecting dust. You probably thought that the crock pot was just for making soups or stews. Well guess what, you can make delicious meals your family will love with less effort using a crock pot. Order entire collection - click here
	A great chef is like an artist using their inspiration and talents to create masterpieces in food. In Culinary Delights you will find 220 sumptuous and inventive recipes created by some of the finest chefs. If you admire great food, then Culinary Delights is sure to inspire the great chef in you and prove that spectacular cooking that everyone loves at first bite, can be done at home, in your very own kitchen! Order entire collection - click here
	"Delicioius Diabetic Recipes" gives you an awesome collection of over 500 recipes! You'll find recipes for things you may have thought you couldn't have any more, like Fudge, Cakes and Cookies. Well the good news is you can still have all those things you just need some recipes that tell you how to make them! You don't even have to be a Diabetic to enjoy these recipes, anyone wanting to cut down on the sugar in their diet will benefit from these recipes! Order entire collection - click here
	Homemade Ice Cream has not lost any of its good, old-fashioned appeal. In 131 Ice Cream Maker Recipes, there is a delicious homemade ice cream to meet every need: regular, low calorie, sugar free and non-dairy, Anyone can make a homemade ice cream to suit their need. Ice cream fills a useful place in homes throughout the country. It is a favourite for desserts or snacks incorporating an array of many flavour variations. With the recipes provided, everyone will be able to enjoy some type of this taste tempting food. So let's mix up a batch of ice cream for anyone and everyone to enjoy! Order entire collection - click here
	Now you can enjoy the many, unique flavors of Mexican food in your own home. With Recipes From South Of The Border you will find the finest examples of culinary creativity from this intriguing and vibrant country.
	It's a fact that food just tastes better outdoors. Now with 101 Camping & Outdoor Recipes, even campers who have never cooked anything more complicated than S'mores can make great meals and snacks over the campfire. You no longer need to sacrifice eating well just because you are not in your home kitchen. 101 Camping & Outdoor Recipes provides you with 101 delicious, and easy-to-prepare recipes for breakfast, lunch, and dinner that are sure to make you a hit around the campfire. Order entire collection - click here
	Make great tasting and inexpensive jams, easily, at home without the preservatives and chemicals you will find in the store-bought brands. 120 Lip-Smacking Good Jam Recipes is full of easy to make recipes for preserves as well as a section covering the basics of jam making. Enjoy these delicious jams on toast, in sandwiches or to top off your favorite ice cream. Order entire collection - click here
	Make fun and delicious recipes with your family! Do you want to spend more time with your kids? Then let them join you in the kitchen, creating fun foods that they will love. Kids Fun Recipes is a collection of simple and easy to follow recipes that kids of all ages will enjoy. Order entire collection - click here
	These Wonderful Ole Timey Recipes Will Provide You With Many Years Of Pleasant Fundraising And Baking Pleasure. Delectable recipes from the 1800's will have you baking wonderful treats and biscuits that will make even your worst critics' mouths water! In "The Bread And Biscuit Baker's And Sugar-Boiler's Assistant" you'll find delightful, easy to follow instructions for baking all types of delicious breads, cakes, candies, crumpets, custards, ice creams and even lozenges! Order entire collection - click here
	Vegetables are something we all know we're supposed to eat a lot of because they're good for us, but they can be bland and boring if not prepared in a tasteful way! With these delicious recipes your family will be asking for a second helping of vegetables! Here's just a small sampling of just some of the recipes you'll find in this ebook. Order entire collection - click here

Healthy Raw Food for Beginners

By Karl Ross

Raw food has become very popular these days for some very good reasons. I will attend several of them in this article. Raw food is a vegetarian food which is not baked, cooked or heated over 48 Celsius, about 120 Fahrenheit, degrees. Raw food can be categorized into four main groups: vegetables and fruits, sprouts of all kinds, dehydrated breads and fruits, and fermented food with friendly germs. In this article I will discuss how one should start to consume raw food for healthy raw food diet.

It is a known fact that since 1500 BC famous people consumed raw food among them you can find: Leonardo de Vinci, Russo, Hippocrates, Tolstoy, and many more. Today many famous people follow their footsteps and consume raw food as a healthier way of life and maintaining great appearance as a bonus.

Before we start consuming raw food we need to better understand the biggest advantage in eating living food. In one word: Enzymes. When the food is heated over 48 degrees all enzymes died and we loose their blessed work. Enzymes are created by our body to support it in some of the most crucial tasks our body performs. They help in adjusting the food and consume less food but enjoy better feeding. Unlike heavy cooked food which is less nutritious.

One of the most important side affects of consuming raw food is maintaining balanced body weight. This is not the subject of this article but over weight problems are well known: blood pressure, heart disease, etc. We can benefit from the following if we keep in normal weight: improved immunity system, better night sleep, higher energy, and better digestion system, avoid skin disease, less fat in your blood, and live longer.

Another important element is consuming the correct blend of foods without mixing wrong types of foods. It is important to avoid mixing of vegetables and fruits, sweet fruits and sour fruits, fat and fruits. The reason is that every food group is digested by a different enzyme. The mixing could relate to a swollen stomach and unpleasant heavy feeling and an urge to take a nap while you have just eaten and should feel a live and energetic.

I hope that by now you are convinced that consuming raw food could change your life for the better. But how should you start consuming raw food? Here are few quick tips on how should you start to change your diet:

1) Instead of taking foods out, start with adding raw foods to your diet.

2) Drink only natural squeezed juices. Especially green juice made from celery, cucumber, and green leafs. (Try cucumber, celery, green leafs, some ginger, and ¼ of lemon).

3) Start your lunch and dinner with a big salad. Add nuts and seeds.

4) Start eating nuts, almonds, and seeds as snacks. Or some fruit.

5) Start to remove slowly processed food. At start 20 percent raw and 80 percent not and slowly change the relation.

Please note that in time when you start consuming only raw food your body will start to clean all toxics and it could be accompanied by bad breath, gazes, etc. This is normal and a sign that your body is getting one step closer to a healthy clean state.

Please consult your doctor before performing any change to your diet to make sure your diet fits your medical condition.

I am a Combination of realistic computer science engineer and an autodidact of Health & Fitness. I have had gone through some medical situations and found out some unusual solutions to them. I would like to share these with other peoples. If I could improve even one person's life I will be more that satisfied and considered my job done.

Article Source: EzineArticles.com Karl Ross

Fruits: good or bad for fat loss?

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Truth About Abs

There's no debate that fruit is good for you with the large amounts of vitamins, minerals, antioxidants, and enzymes. However, there does seem to be a debate out there about whether fruit is good or bad for fat loss.

Some people claim that fruit is mostly sugar, so it will spike your blood sugar and insulin levels and prevent fat loss.

I disagree.

I do agree that fruit juices and processed canned fruit are NOT good choices and CAN hamper your fat loss.

However, whole fresh fruit is an entirely different story.

Yes, fruit is mostly made up of sugar (natural fructose and other sugars). However, whole fresh fruit also contains a good dose of fiber to keep the digestion of those sugars at a moderate pace and control blood sugar. A typical orange, apple, pear, or peach typically contains 3-5 grams of fiber depending on the size.

In addition, the sugars in whole fresh fruit typically have much lower glycemic responses than processed sugars or refined starches in white breads and cereals.

Also, it would be VERY hard for you to eat enough quantities of whole fresh fruit to ingest any significant amount of calories. Consider that those typical sized oranges, apples, pears, and peaches usually average between 60-100 calories each.

You could eat a couple cookies, cakes, or a donut and eat 500 calories without even thinking about it. However, to try to get 500 calories from whole fresh fruit, you'd have to eat 5-8 pieces of medium sized fruit in one sitting... this is pretty hard to do as that's a high volume of food in general for most people.

My point of this is that a couple servings of whole fresh fruit daily (preferrably organic if possible) are not going to ruin your fat loss efforts. In fact, it will usually help due to the fiber and high nutrient density of fruits, so they help to stave off cravings for other sweets.

My top rated fruits: any and all berries... blueberries, blackberries, strawberries, raspberries, cherries, etc... they generally have some of the highest ratios of fiber to total carbohydrates, and also have the highest quantities of antioxidants.

However, each type of fruit has specific nutrients that others may lack, so don't be afraid to mix up your fruit intake for variety and to keep yourself interested. A couple of my favorites are kiwi, fresh whole pineapple, yellow mangos, and whole pomegranate.

Don't miss your complimentary No-Nonsense Muscle Building DVD shipped right to your door. There's a separate program for women as well, so check that out...

No-Nonsense Muscle Building

If you missed my email the other day, my good friend Vince Delmonte is offering you a complimentary copy of his brand new muscle building 60-minute DVD shipped right to you when you order his complete muscle building package by Wednesday January 16th midnight Eastern Time (last day the DVD will be offered at no additional cost).

Here's the entire system you'll also receive:

* 201 page e-book (literally EVERYTHING you need to know about muscle)
* 29 week Beginner-Intermediate Workout Plan
* 29 week Advanced Workout Plan
* Upside Down Training (specialized workouts)
* Five 84 Day Healthy Calorie Meal Plans
* Three 84 Day Veggie Mass Meal Plans
* Three 84 Day Cheap Mass Meal Plans
* A Virtual Trainer (exercise database)
* The Supplement Files
* 24-7 Email Coach
* MP3's of entire course
* 8 Week Promise of results

Go to the following page to see:

No-Nonsense Muscle Building

I'll be back soon with more lean-body secrets. Til then...
Don't be lazy, be lean.

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Truth About Abs

Nutrition Tools & Trends

By Susan Burke MS, RD, LD/N, CDE
eDiets Contributor


We're winding down toward 2007 and for this final column of the year, I'd like to feature some important nutrition news, including information on a couple of products I sampled recently.

Some trends have fallen by the wayside, especially "ow carb" packaged food, and the "glycemic index" has replaced "ow carb" as the nutrition trend of 2006.

New York City's Board of Health's brave ban of trans fats in restaurant food will set the bar for the rest of the country to follow. All NYC restaurants with standard menu items must make calorie information publicly available at the point of purchase by posting it on menus and menu boards. When you can see that your large latte has more calories than a bagel with a “schmear," it may help you make a better choice.

Nutrition Trends

Low Carb
In 2006, the marketplace saw fewer low-carb products, and even the Atkins program has discontinued marketing "ow-carb breads" and other substitutes for grain-based foods. In 2003, the low-carb craze was at its zenith, and when I saw low-carb pasta and even beer, I thought it wouldn't be long until the bubble burst. After all, as Marion Nestle said, "ow-carb pasta is an oxymoron."

"ow-carb pastas" and breads are still available in the marketplace, made from soy flour, generally, but they're a poor substitute for good ol' semolina. Most wheat flour substitutes have a pasty, gummy texture and are tasteless. Ultimately they were the undoing of many manufacturers, who were left with unsold inventory when the low-carb fad vanished.

Meal-replacement bars and shakes full of sugar alcohols and too much sucralose were sickeningly sweet and not calorie-free; consumers complained about gastric distress, and wanted their money back.

Still, carbs continue to be bandied around in diet speak. And if people eat fewer refined carbs and switch to whole grains and more servings of fruits and vegetables, that's a good thing (more about the glycemic index below).

The Atkins company's shakes, bars and candy fit into its graduated approach to low-carb living. Unlike other “carb-free" products on the market, Atkins' contains zero grams of trans fat, and Atkins shakes have only 2 grams of sugar alcohols. If you're sensitive to sugar alcohols, watch out because candies contain up to 9 grams per serving.

Low GI
As "low carb" loses favor, the glycemic index is the fad du jour. "ow GI" labels are showing up on more packaged foods, and restaurants are advertising "ow glycemic index" meals, as they try and stay current with diet trends. The glycemic index reflects the way a food affects blood glucose. High-GI foods usually are refined carbs, such as juice and white rice. Low-GI foods are whole grains, unrefined breads and cereals and combination foods.

Although the glycemic index is highly variable and not well-accepted by most health experts (the American Diabetes Association, for example, prefers people choose foods based on portion size and nutritional value, including grams of fiber per serving), the glycemic index continues as a trend for 2006.

The launch of “GI" products is especially strong in the UK and even stronger in Australia. According to NutraIngredients.com, by June of 2005, 19 low-GI products were launched in Australia, 13 in the UK, and only nine in the United States. And low-GI foods and restaurant menu meals grow in popularity. Punch “glycemic index" into Amazon.com, and see the extent of the latest diet fad -- more than 1,500 titles, including books, magazines and articles are available for purchase.

eDiets ' Glycemic Impact plan uses the best information about foods and balance. Rather than the unreliable glycemic index (after all, a chocolate bar has a lower GI than does mango or baked potato), our Glycemic Impact program is balanced nutritionally (approximately 40-percent unrefined carbs, 30-percent lean protein and 30-percent healthy unsaturated fats), offers high-fiber whole grains, fruits and vegetables, and avoids processed foods.

Eat Organic
Organic foods are increasingly popular, perceived as healthier and safer than conventional foods. Just-foods.com reports that U.S. organic food sales totaled nearly $14 billion in 2005, representing 2.5 percent of all retail sales of food, and it cites the Organic Trade Association's 2006 Manufacturer Survey that projects sales of organic foods to reach nearly $16 billion by the end of 2006.

Organic-food purchases increased in virtually all the major categories. Fruits and vegetables sales grew by 44 percent over the past year. Milk and other dairy products increased by 30 percent. Cereals, breads and pastas were up 29 percent. Sales of organic meats and poultry and packaged foods, such as snacks and beverages, grew by 26 percent. Organic eggs went up 21 percent, while organic soups and sauces increased by 16 percent over the past year.

The Department of Agriculture regulates the “organic" claim, and 95 percent of the ingredients in products that carry the "USDA organic" label must be farmed without the use of chemicals, hormones, pesticides or any method regarded as harmful to the environment. Since organic foods may be contaminated by pathogens in “natural" fertilizers, and may also be contaminated by human handling, treat organic food as you would any food and wash it carefully before eating. Also, avoid cross-contamination by using separate cutting boards for meat, poultry and produce, and sterilize utensils before putting them away.

Trans Fat
Since January of 2006, all food manufacturers are required to list the amount of trans fat contained in one serving of food. New York City's Board of Health just passed a regulation that all restaurants need to switch to trans-fat-free cooking oils by next July and eliminate all trans fat from their menu within 18 months. You'll still be able to buy foods containing trans fat in NYC -- from grocery stores and even from restaurants that may sell the foods in the manufacturer's original packaging (think plastic-wrapped crackers made with hydrogenated shortening). But since the information is listed on the package, a smart consumer can read the label and make an educated choice.

By the way, many of the largest fast-food chains already have switched to healthier cooking oils (Arby's, Wendy's, even KFC's fried chicken and French fries are trans fat-free), but McDonald's and Burger King still use the artery-clogging shortening to fry food.

Dairy Sales Up
The dairy industry's “Got Milk?" campaign generated controversy, but this year found more research to support the benefits of low-fat dairy. Remember, the type of fat in whole-milk dairy is saturated fat, plus cholesterol, but today's markets offer consumers a wide variety of favorites in low-fat and nonfat versions.

A study published in Diabetes Care (July 2006) found that women who included nonfat or low-fat dairy in their daily diets lowered the risk of developing type 2 diabetes. Other recent studies have suggested that increased consumption of low-fat dairy may lower the risk for metabolic syndrome, enhance weight loss, lower blood pressure and lower the risk of developing insulin-resistance syndrome, which is a precursor to type 2 diabetes. Americans still consume less that the USDA-recommended three servings daily (based on a 2,000 calorie diet).

Nutrition Tools

E4B
There are some neat packaging features available nowadays, such as resealable pouches designed by Japanese scientists for NASA astronauts. Just look out for the misleading labels on E4B: "Easy 4 Busy" as in “easy for busy people," “100-percent fruit puree" and “natural."

Don't rely on the front of the package to tell you the complete truth about the product -- just some of the truth. A package may contain only “fruit" and not preservatives or added white sugar, but that's not the whole story. For example, the strawberry-banana version also contains cherry juice, apple-juice concentrate and aronia-juice concentrate. I don't know about you, but I've never eaten “aronia" fruit.

Fruit-juice concentrate is just another name for “sugar." By concentrating juice, the water is removed, leaving the added sweetener fructose, which means extra calories. Each package contains three servings, so don't forget to triple the calories per container (3 x 70 = 210 per package) if you consume the pouch in one sitting.

The manufacturers advertise each serving as containing equivalent to one serving of fruit, but as with fruit juice, you get a lot of quick calories for almost no fiber. I will use eDiets ' Nutrition Tracker to demonstrate. If you ate real fruit, for example half of a small apple, a half banana and six small strawberries (approximately by weight equivalent to ingredients in one serving of E4B), you'd get about 90 calories, 23 grams of carbohydrate, but no added sugar or additives and four times the fiber in one serving of the packaged stuff.

One serving of E4B strawberry-banana has 70 calories, 18 grams of carbohydrate plus 16 grams of sugars, from the added juice (a sweetener), but you're cheated of the fiber from real fruit (only 1 gram). Instead of spending your dimes on this overly processed and sweetened stuff, how about eating a cup of strawberries on your breakfast cereal, and snacking on an apple and a banana? Apples, pears, bananas are ultra convenient anyway -- they come in their own portable packages. By the way, the pear/caramel version is more like dessert than fruit. The Web site suggests using in slushy alcoholic drinks.

Not Nuts! Trail Mix
People with food allergies need to read food labels to be certain that the ingredients don't contain a potentially dangerous allergen. Not Nuts! is a healthy mix of crunchy pumpkin and sunflower seeds, dried fruit and dairy-free chocolate chips, and it fits into the diet of people with a multitude of food allergies because it's free of the most common food allergies: gluten (wheat), dairy, peanuts, tree nuts, egg, soy and, of course, fish and shellfish. This product makes a nice snack for everyone.

Not Nuts! Trail Mix is still crunchy, despite containing no nuts. The crunch comes from roasted sunflower and pumpkin seeds, and the dried fruit -- raisins and apples -- add fiber and sweetness. I think they could leave out the nondairy chocolate chips (kind of waxy) and have a better product, but it's still on my “recommended" list. There are six 1-ounce servings in the bag; each contains 140 calories, 5 grams of protein, 0 grams of cholesterol, only 45 milligrams of sodium (very low sodium!) and 8 grams of total fat (1.5 grams of saturated fat and 0 grams of trans fat).

It's very easy to snack with abandon from the bag, so split servings into smaller baggies to practice portion control. By the way, unshelled nuts are best for people watching their weight because they take longer to eat. Since nuts contain a lot of (healthy) fat, the calories add up quickly.

Not Nuts! is available at your local Whole Foods grocery or most natural foods stores, or order online from the Gluten–Free Mall.

eDiets Chief Nutritionist Susan L. Burke is a registered and licensed dietitian and a certified diabetes educator who specializes in both general and diabetes-related weight management.

Broccoli Souffles

by Chris Leishman

Prep time: 10 minutes; additional time required to roast the onion
Cooking time: 20-25 minutes
Preheat oven: 425F

Ingredients

• 1 onion, roasted and peeled
• 2 broccoli crowns (approximately 4 ounces), steamed
• 1/2 cup lowfat ricotta cheese
• 1 ounce chevre goat cheese
• 1 egg
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 3/4 cup evaporated lowfat milk
• 2 teaspoons cornstarch
• 4 egg whites
• 1/2 teaspoon cream of tartar

Method

Place the broccoli, onion, ricotta, goat cheese, egg, and seasonings in the bowl of a food processor and work until speckled and fairly smooth. Dissolve the cornstarch in the evaporated milk and stir into the cheese mixture by hand. Whip the egg whites with the cream of tartar until soft peaks form. Whisk a little of the whites into the base and then fold the rest in with a spatula. Gently spoon the soufflé mixture into four individual molds that have been sprayed with nonstick spray. Fill the molds all the way to the top, smooth the top level, and run your thumbnail around the inside of the rim*. Bake in the middle of a preheated oven for 20-25 minutes until puffed and golden on top. Serve immediately or not. It will taste just as yummy it will just not have as dramatic an appearance, homier ala Stouffer's.

*This allows the soufflé to rise straighter and more easily.

Yield: 4 servings (serving size: 5 oz.)
Per serving: Calories 150; Fat 4.8 g; Saturated fat 2.6 g; Cholesterol 65.5 mg; Sodium 338 mg; Carbohydrate 12 g; Fiber 1.4 g; Sugars 2.6 g; Protein 14.8 g; Vitamin A 133 RE; Vitamin C 36 mg; Calcium 314 mg; Iron <1>

---

Chris Leishman began her cooking career at Greens Restaurant, the renowned vegetarian restaurant in San Francisco. Her interest in health and nutrition eventually led her to UCSF Medical Center where she was the Recipe Development Coordinator for both the patient and retail foodservice. She led cooking classes for the Outpatient Weight Management group, the Heart Disease Reversal Program, and Millberry Student Program. Her work for Dr. Dean Ornish's Heart Disease Reversal Programled to the publication of her cookbook Recipes From the Heart.

Mediterranean Tuna Toast

You'll fall hook, line and sinker for today's awesome recipe. It's an easy way to get more heart-healthy fish into your diet. It's also a nice way to dress up a boring tuna-fish sandwich! Be sure to use water-packed tuna and icy cold tomatoes to enhance the all-around flavor.

Ingredients

4 oz. tuna fish water-packed, low-sodium
1/3 Tbsp. olive oil
1/2 medium fresh tomato
2 slices low-sodium whole-wheat bread

Directions

Drain water from tuna and mix with oil in a small bowl. Rinse and slice tomato. Toast bread and top with tuna mixture and tomato slices. Serve.

Makes one serving. Nutritional values per serving: 290 calories, 9g fat (1.0g sat), 26g protein, 29 g carbohydrate, 4 g fiber, 0 mg cholesterol, 630 mg sodium and 4g sugar.

From the Heart Smart on eDiets