| Americans do like to eat meat. But we consume far | | | | hot sauce. |
| more of it than we actually need for good health. | | | | Pick your favorites. |
| And many "gourmet" recipes are designed to make a | | | | Then serve over a generous handful of raw spinach. |
| little meat go a long way. Just read through your | | | | The soup cooks the spinach as it ladles into the bowl. |
| favorite cook books and you'll start to see it. | | | | I use big, rimmed soup bowls for this low calorie treat |
| Every cuisine has these recipes. Think of soups and | | | | and have the homemade, whole grain bread I make |
| stews, casseroles, pastas, rice and bean dishes, and | | | | once a week with it. But the soup makes enough for |
| many others. You can pick and choose and add all | | | | us to have dinner and then lunch the next day, 2 good |
| your favorite herbs and flavorings. Instead of having | | | | meals. And many recipes can work this way. |
| tacos, have grilled chicken with taco seasoning and | | | | You can control the amount fat, salt, sugar and other |
| sliced onions, peppers and zucchini. It's yummy and 2 | | | | things that aren't doing you any good. Food |
| chicken breasts will go 2 meals for us. We still get | | | | manufacturers put a lot of things in food that make |
| those great Mexican flavors. There are a lot of other | | | | you fat and sick. |
| ways to make dishes that are healthier than the ones | | | | When you start to think about a recipe think of how |
| you buy in restaurants and grocery stores. | | | | you can increase the amount of fiber while you reduce |
| We always eat whole grains. Anything that has been | | | | the amount of salt, protein and fat per serving. Things |
| refined to white also has very few nutrients left. They | | | | like mushrooms and carrots will take the flavors of |
| are hardly worth either buying or eating. We regularly | | | | whatever meat you are using. Brown rice and pasta |
| simmer up clear chicken or turkey broth which we use | | | | will make your meal dollars go further and benefit |
| a base for many recipes. | | | | people who have blood sugar problems. |
| For one we simmer 1/2 pound of boneless, skinless | | | | But remember portion control. You can only have small |
| chicken in a ½ gallon of broth. When the chicken is | | | | meals if you want to be healthy. |
| partially cooked we add chopped carrots (3) and one | | | | The big payoff of eating this way is that the gourmet |
| potato with chopped garlic. | | | | meat extender will make you healthier if you prepare it |
| When the vegetables are nearly done we add onion | | | | properly. It will extend your life as well as you meat |
| and celery so it does not become overcooked. Some | | | | purchases. Best of all you will save money on medical |
| herbs, like parsley and sage are nice. I usually use | | | | care, medications and health and life insurance. It's the |
| some Worcestershire sauce and maybe even a little | | | | really big payoff of eating better. |