How To Modify Recipes To Make Them Healthier

So, you want to eat healthier.  Great!!!  Now, how do you do that?  You want to eat food that tastes great and you don't want to give up your favorite recipes.  Guess what?  You don't have to give up your favorite recipes!!!  You can make them healthier.  Now, how do you do that?  Experts tell us that we're eating too much fat, sugar, and salt.  So, let's concentrate on modifying those recipes to account for fat, sugar, and salt.  Here are some suggestions:

FAT

1.  Familiarize yourself with good and bad fats.

2.  Applesauce may be substituted in some baked (i.e. cakes and cookies) goods for fat.  1c. fat = 1c. applesauce.  However, this will affect the texture and taste of the final product.  Completely substituting all fat with applesauce in a baked good is not recommended.  Try substituting half the fat with applesauce instead.

3.  When choosing a cooking oil or fat to use in a recipe, you'll want to choose one with the least amount of SFA's and have more MUFA's and PUFA's.  Also, try to avoid trans-fatty acids as much as possible.

4.  If you decide to replace a solid fat with a cooking oil in a baked good, you may need to add more thickening agents to the recipe (i.e. flour). 

5.  Not all margarines are created equal.  Be sure you check the nutrition label and ingredients list for the breakdown of SFA's, MUFA's, PUFA's, and trans-fat.

6.  It is recommended to keep fat intake to less than 30% of your total calorie intake for each day.  Instead, eat more fruits and vegetables--you need 5 servings of these each day and they make you feel full faster (and they contain no fat).

7.  You can have your fried chicken and eat it too.  It all has to do with your choice in cooking oils.  Healthy frying is possible.

8.  For meat, eat more fish and chicken. Substitute ground turkey or chicken for ground beef. Remove the skin from chicken before cooking.  Eat leaner cuts of beef and pork, and trim as much visible fat as possible before cooking.

9.  Bake, broil, or grill meats. Avoid breaded meats and vegetables.

10.  Use fat-free or reduced-fat milk instead of whole milk. Instead of sour cream, try nonfat plain yogurt or a blend of yogurt and low-fat cottage cheese. Use low-fat cheeses.

11.  In recipes, use two egg whites instead of one whole egg.

12.  Avoid cream and cheese sauces, or make recipes with low-fat milk and cheese.

13.  Instead of chips, snack on pretzels or unbuttered popcorn.

14.  When eating in a restaurant, ask that the sauces and dressings be served on the side.

15.  Try cooking with herbs, spices, lemon juice, etc., instead of butter or margarine.

SUGAR

1.  Did you know that the sweetness of sugars is based on table sugar (sucrose)?  Fructose (sugar in fruit) is sweeter than sucrose and sucrose is sweeter than glucose (blood sugar).  Familiarize yourself with basic sugars.  Instead of using brown sugar, molasses, powdered sugar, etc., try using just sugar or honey.  (Exceptions:  Icings/frostings require powdered sugar and sugar is necessary if yeast is an ingredient.)

2.  Most dessert (and even some pastry) recipes call for more sugar than is needed for the recipe to taste good.  Try reducing the sugar in 1/2c. increments (or 1/4c. increments) each time you make your recipe until you find the desired taste for you and your family. 

3.  If you are using fruit in the recipe, very ripe fruit is high in fructose which is sweeter than sugar.  If you're making a dessert recipe that calls for fruit, try using very ripe fruit and try reducing the sugar you add in the recipe even more (1c. or more).  See Banana Nut Cookies (with chocolate chips).  Below the original Mrs. Field's recipe is a healthier version of the recipe with less sugar.

4.  Avoid artificial sweeteners.  Since they're not natural molecules, the body will treat them like fat.  Also, artificial sweeteners have been linked to strokes in women.

5.  Many recipes call for seasonings.  These seasonings spice things up and even act as sweeteners.  If the recipe calls for seasonings, try reducing the sugar that the recipe calls for by at least 1/2c.  It's easy to do in recipes like pumpkin chocolate chip cookies.

6.  If possible, you may use Agave syrup.  Just 2/3 cup of it can be substituted for every cup of sugar. When using it, combine it with wet ingredients before adding dry ingredients.

7.  Replace up to 1/4 of the sugar in your recipe with powdered milk to add a boost of nutrition and sweetness. For instance, use 1/4 cup powdered milk and 3/4 cup sugar when your cookie recipe requires 1 cup of sugar.

8.  Need some hard facts and rules?

***Need some help believing you can reduce sugar and fat in these recipes?  Check out the Banana Nut Cookies (with chocolate chips) recipe on this site.  Below the original Mrs. Field's recipe is a healthier version of the recipe with less sugar and fat.***

SALT

There are many salts in this world; but, when talking about salt in the diet, we're talking about sodium chloride (NaCl).  Many Americans get too much salt in their diet.  Sodium is the main culprit of concern as it can affect blood pressure.  Salt is also necessary in the diet, so finding a balance is necessary.  The best advice is to cut out added salt (salt you add at the kitchen table).

One way to cut out added salt (and the best way) is to leave it off the table and replace it with your spice rack.  Many of the herbs and seasonings in your spice rack can complement and add to the flavor of your food.  Many of these herbs also have awesome health benefits.  Let you and your family experiment with these seasonings on various dishes.  This will be a learning experience; but, it will be well worth it.  You and your family will learn what seasonings work best with which dishes; and, you'll learn to ditch the salt.

There are lots of hidden salt (and sugar) in many of the foods you buy at the supermarket.  Try buying the low sodium versions when possible.  You may also want to make your own sauces and snack foods at home to further reduce salt and sugar.

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Herbs and Health

For centuries, many cultures used herbs almost exclusively to cure every known illness.  Research has shown that plants (fruits, vegetables, and herbs) contain phytonutrients.  These are natural chemicals in plants that make them biologically active and give plants the abilities they have on the human body.  In fact, the pharmaceutical industry is based on the ability to identify and isolate these nutrients; and, make these chemical nutrients available in a purer form.

Herbs can do many amazing healing functions in the body; and, are less likely to cause the side effects seen in prescription or over-the-counter drugs.  Caution, however, must be used when using herbs to help with various ailments as many herbs are quite potent.  Some herbs can be deadly if used for prolonged periods of time.  The active ingredients in some herbs may interact negatively with some prescription medications.  So, if you're being treated by a doctor for any reason, let the doctor know what herbs you are taking or plan to take.  

Before you consider using herbs, be sure to look up their full list of benefits, side effects, drug interactions, toxicities, and dosages on places like WebMD.  A good google search will also help.  There are many ways herbs can be used:  compresses, teas, essential oils, extracts, ointments or salves, poultices, and powders.

All herbs/seasonings have health benefits.  Below is a list of SOME herbs with their healing properties, ailments,  and human systems with which they can help:

❧Alfalfa
Detoxifies the body, diuretic, inflammation, lowers cholesterol, balances hormones, antifungal, bleeding disorders, bone and joint disorders, digestive disorders, skin disorders, and ulcers.

❧Aloe Vera
Heals burns and wounds (externally), cell regeneration, astringent, emollient, antifungal, antibacterial, antiviral, (internally) soothes stomach, aids healing, laxative.

❧Anise
Digestion, clears mucus from air passages, infections, promotes milk production in nursing mothers, sinusitis, menopause.

❧Astragalus
Protects immune system, adrenal gland function, digestion, increases metabolism, produces sweat, promotes healing, combats fatigue, increases stamina, colds, flu, cancer, chronic lung problems.

❧Barberry
Decreases heart rate, slows breathing, reduces bronchial constriction, antibacterial on skin, stimulates intestinal movement.

❧Bayberry
Congestion, aids circulation, fever, astringent, helpful to stop bleeding, circulation, fever, hypothyroidism, ulcers, eyes, immune system.

❧Bilberry
Insulin levels, strengthen connective tissue, diuretic, hypoglycemia, inflammation, stress, anxiety, night blindness, cataracts, may halt or prevent macular degeneration.

❧Birch
Diuretic, inflammation, pain, joint pain, urinary tract infections, (externally) boils and sores.

❧Black Cohosh
Hypertension, cholesterol, reduces mucus production, cardiovascular and circulatory disorders, induces labor, hot flashes, menstrual cramps with back pain, morning sickness, pain, arthritis.

❧Black Walnut
Digestion, promotes healing of mouth or throat sores, parasites, bruising, antifungal, herpes, poison ivy, warts.

❧Blessed Thistle
Increases appetite and stomach secretions, liver, inflammation, circulation, purifies the blood, strengthens the heart, brain food, female disorders, milk flow in nursing mothers.

❧Blue Cohosh
Muscle spasms, stimulates uterine contractions in childbirth, memory problems, menstrual disorders, nervous disorders.

❧Boneset
Congestion, loosens phlegm, fever, increases perspiration, calms the body, laxative, inflammation, bronchitis, aches and pains.

❧Borage
Adrenal tonic, gland balancer, cardiovascular function, healthy skin and nails.

❧Buchu
Inflammation of the colon, gums, mucous membranes, prostate, sinuses, and vagina.  Bladder and kidney problems, diabetes, digestion, fluid retention, prostate disorders, bladder infections.

❧Burdock
Purifies blood, restores liver and gallbladder function, immune system, skin disorders such as boils and carbuncles, relieves gout symptoms.

❧Butcher's Broom
Inflammation, carpal tunnel, circulation, edema, meniere's disease, obesity, raynaud's phenomenon, thrombophlebitis, varicose veins, vertigo, bladder, and kidneys.

❧Calendula
Inflammation, skin soother, regulates the menstrual cycles, fever, skin disorders like rashes and sunburn, neuritis, toothache, diaper rash, skin problems in small children.

❧Cascara Sagrada
Colon cleanser, laxative, constipation, parasites.

❧Catnip
Fever, digestion, sleep, stress, stimulates appetite, anxiety, colds and flu, inflammation, pain.

❧Cat's Claw
Cleanses intestinal tract, enhances actions of white blood cells, antioxidant, inflammation, viral infections, arthritis, cancer, ulcers.

❧Cayenne
Digestion, circulation, stops bleeding from ulcers, catalyst for other herbs, heart, kidneys, lungs, pancreas, spleen, arthritis, rheumatism, colds, sinus infections, sore throats, pain (externally), with lobelia (another herb) used for nerves.

❧Cedar
Antiviral, antifungal, immune system, increases venous blood flow, expectorant, lymphatic cleanser, urinary antiseptic, (externally) warts.

❧Celery
Hypertension, muscle spams, improves appetite, arthritis, kidney, antioxidant, sedative.

❧Chamomile
Inflammation, appetite stimulant, digestion, diuretic, nerve tonic, sleep, colitis, diverticulosis, fever, headaches, pain, stress, anxiety.

❧Chaparral
Free radical scavenger, protects from radiation and sun exposure, skin disorders, protects against the formation of tumors and cancer cells, pain.

❧Chickweed
Reduces mucus in lungs, lower blood lipids, bronchitis, circulation, colds, coughs, skin diseases, warts, good source of vitamin C.

❧Cinnamon
Diarrhea, nausea, congestion, peripheral circulation,  warms the body, digestion, metabolism of fats, antifungal, diabetes, weight loss, yeast infections, uterine hemorrhaging.

❧Clove
Antiseptic, parasites, digestion, (externally) mouth pain.

❧Comfrey
Wound healing, various skin conditions, bleeding hemorrhoids, leg ulcers, nosebleeds.

❧Corn Silk
Bladder, kidneys, small intestine, diuretic, bed-wetting, carpal tunnel syndrome,edema, obesity, PMS, prostate, removes mucus from urine.

❧Cranberry
Prevents bacteria from adhering to the bladder, urinary tract infections, good source of vitamin C.

❧Damiana
Stimulates muscular contractions of the intestinal tract and brings oxygen to the genital area, energy tonic, aphrodisiac.

❧Dandelion
Cleanses blood and liver, increases production of bile, diuretic, reduces serum cholesterol and uric acid, kidneys, pancreas, spleen, stomach, abscesses, anemia, boils, breast tumors, cirrhosis of the liver, rheumatism.

❧Dong Quai
Ovarian and testicular hormones, female problems such as menopause and PMS, vaginal dryness.

❧Echinacea
Stimulates certain white blood cells, inflammation, antiviral, immune system, lymphatic system, colic, colds, flu, infectious illnesses.

❧Elder
Builds the blood, cleanses the system, constipation, immune system, inflammation, increases perspiration, fever, respiratory tract, circulation, antioxidant, skin irritations.

❧Ephedra
Congestion, diuretic, relieves bronchial spams, stimulates the central nervous system, decreases appetite, elevates mood, allergies, asthma, colds, general respiratory complaints, depression obesity.

❧Eucalyptus
Congestion, antiseptic, inflammation, relaxes tired and sore muscles, colds, coughs, other respiratory disorders.

❧Eyebright
Eye wash, eyestrain or minor irritation of eyes, allergies, itchy and/or watery eyes, runny nose, hay fever.

❧False Unicorn Root
Balances sex hormones, infertility, menstrual irregularities and pain, PMS, prostate, may help prevent miscarriage.

❧Fennel
Appetite suppressant, eyewash, kidneys, liver, spleen, clears lungs, abdominal pain, colon disorders, gas, GI spasms.

❧Fenugreek
Laxative, lubricates intestines, fever, eyes, asthma, sinuses (reduces mucus), inflammation, lung disorders.

❧Feverfew
Increases fluidity of lung and bronchial tube mucus, promotes menses, stimulates appetite, stimulates uterine contractions, arthritis, colitis, fever, headaches, menstrual problems, muscle tension, pain.

❧Flax
Bones, nails, teeth, skin, colon, female disorders, inflammation.

❧Garlic
Detoxifies body, enhances immune function, hypertension, circulation, lowers blood lipid levels, arteriosclerosis, arthritis, asthma, cancer, cold and flu, digestion, heart, insomnia, liver, sinuses, ulcers, yeast infections.

❧Gentian
Digestion, circulation, kills plasmodia (causes malaria) and worms, stimulates appetite, pancreatitis, parasites.

❧Ginger
Cleanses colon, reduces spasms and cramps, circulation, antioxidant, antimicrobial for sores and wounds, fever, hot flashes, morning sickness, motion sickness, nausea, vomiting.

❧Ginkgo
Brain function, circulation, oxygenation, depression, headaches, memory, tinnitis, leg cramps, asthma, eczema, heart, kidneys.

❧Ginseng
Adrenal and reproductive glands, immune system, lung function, stimulates appetite, bronchitis, circulation, diabetes, infertility, lack of energy, stress, cocaine withdrawal, protects against radiation exposure, body strengthening.

❧Goldenseal
Antibiotic, cleanses the body, inflammation, insulin resistance, immune system,colon, liver, pancreas, spleen, lymphatic system, respiratory system, cleanses mucous membranes, digestion, regulates menses, decreases uterine bleeding, hypertension, stimulates the central nervous system, ulcers, bladder, prostate, vagina, can stop a cold or flu from developing.

❧Gotu Kola
Diuretic, fatigue, depression, libido, shrinks tissues, stimulates the central nervous system, fever, heart, liver, circulation, connective tissue disorders, kidneys stones, poor appetite, sleep.

❧Gravel Root
Diuretic, urinary tract tonic, prostate.

❧Green Tea
Fatigue, may lower the risk of esophageal, stomach, colon, and skin cancer, delays arteriosclerosis.

❧Hawthorn
Dilates coronary blood vessels, lowers cholesterol, restores heart muscle, anemia, circulation, immune system.

❧Hops
Anxiety, heart, hyperactivity, insomnia, nervousness, pain, restlessness, STD's, shock, stress, toothaches, ulcers.

❧Horehound
Respiratory disorders, fever, sinusitis, immune system.

❧Horsetail
Calcium absorption, skin, bone, hair, nails, teeth, healing of broken bones and connective tissues, heart, lungs, diuretic, arthritis, bone diseases, bronchitis, edema, gallbladder, inflammation, muscle cramps, prostate, (poultice) depresses bleeding and accelerates healing of burns and wounds.

❧Hydrangea
Diuretic, kidneys, bladder infections, obesity, prostate, kidney stones (when combined with gravel root).

❧Hyssop
Congestion, blood pressure, gas, (externally) wound healing, circulation, epilepsy, fever, gout, weight problems, (poultice) heal cuts.

❧Irish Moss
Aids in the formation of stools, intestinal disorders, used in skin lotions.

❧Juniper
Diuretic, blood sugar, inflammation, congestion, asthma, bladder infections, gout, kidneys, obesity, prostate.

❧Kava Kava
Relaxation, diuretic, genitourinary antiseptic, anxiety, depression, insomnia, stress.

❧Lavender
Stress, depression, skin, burns, headaches, psoriasis.

❧Lemon Grass
Astringent and tonic properties, skin and nails.

❧Licorice
Cleanses colon, muscular spasms, respiratory disorders, adrenal glands, has female-like effects, stimulates interferon, allergies, asthma, chronic fatigue, depression, fever, herpes, hypoglycemia, inflammatory bowel disorders, ulcers, GI disorders.  Use with caution.

❧Lobelia
Cough, hormone production, colds, fever, respiratory disorders, flu, heart disease, epilepsy, pain, viruses.

❧Marshmallow
Skin, mucous membranes, diuretic, expectorant, bladder infections, digestion, headaches, kidneys, sinusitis, sore throat.

❧Milk Thistle
Contains the most potent liver-protecting substances known, antioxidant, prevents formation of damaging leukotrienes, kidneys, adrenal disorders, inflammatory bowel disorders, immune system, psoriasis.

❧Mullein
Laxative, pain, sleep, warts, respiratory disorders, earache, hay fever, swollen glands, kidneys, inflammation.

❧Mustard
Digestion, aids in metabolism of fat. (Externally) chest congestion, inflammation, injuries, joint pain.

❧Myrrh
Antiseptic, disinfectant, deodorizer, bacteria in the mouth, bad breath, periodontal disease, skin, ulcers.

❧Nettle
Diuretic, expectorant, pain, anemia, arthritis, hay fever, allergies, kidneys, malabsorption syndrome, goiter, inflammation, respiratory problems.

❧Oat Straw
Depression, restorative nerve tonic, promotes sweating, bed-wetting, skin, insomnia.

❧Oregon Grape
Purifies blood, cleanses liver, skin-including acne and psoriasis.

❧Papaya
Stimulates appetite, digestion, heartburn, inflammatory bowel disorders.

❧Parsley
Prevents multiplication of tumor cells, expels worms, gas, digestion, freshens breath, bladder, kidney, liver, lung, thyroid, bed-wetting, diuretic, hypertension, obesity, prostate.

❧Passion Flower
Sedative, anxiety, hyperactivity, insomnia, neuritis, stress.

❧Pau D'arco
Antibacterial, cleanses blood, healing effects, candidiasis, smoker's cough, warts, infections, AIDS, allergies, cancer, heart problems, inflammatory bowel disease, rheumatism, ulcers.

❧Peppermint
Digestion, chills, colic, diarrhea, headache, heart trouble, nausea, poor appetite, rheumatism, spasms.

❧Plantain
Respiratory problems, urinary tract, (topically) antibiotic effect for sores and wounds, bed-wetting, (poultice) bee stings and any kind of bite.

❧ Primrose
Weight loss, hypertension, alcoholism, arthritis, hot flashes, menstrual problems, multiple sclerosis, skin.

❧Pumpkin
Prostate

❧Red Clover
Antibiotic, appetite suppressant, blood purifier, relaxant, infections, AIDS, inflamed lungs, inflammatory bowel disorders, kidney, liver, skin, immune system.

❧Red Raspberry
Decreases menstrual bleeding, relaxes uterine and intestinal spasms, strengthens uterine walls, nails, bones, teeth, skin, diarrhea, female disorders, canker sores, morning sickness when combined with peppermint.

❧Rhubarb
Eliminates worms, gallbladder, antibiotic properties, colon, spleen, liver, ulcers, constipation, malabsorption.

❧Rose
All infections and bladder problems, good source of vitamin C, rose hip tea is good for diarrhea.

❧Rosemary
Antibacterial, relaxes stomach, circulation, digestion, acts as astringent and decongestant, brain, liver, anticancer properties, headaches, blood pressure, menstrual cramps.

❧Sage
Stimulates the central nervous system, digestion, estrogenic effects on the body, reduces sweating and salivation, menopause, disorders of mouth and throat, dries up milk when women stop nursing.

❧St. Johnswort
Antiviral, HIV, herpes, depression, nerve pain.

❧Sarsaparilla
Increases energy, protects against radiation exposure, regulates hormones, diuretic, hives, impotence, infertility, nervous system disorders, PMS, blood impurities.

❧Saw Palmetto
Diuretic, urinary antiseptic, stimulates appetite, enlarged prostate.

❧Skullcap
Sleep, circulation, heart, anxiety, fatigue, headache, hyperactivity, nervous disorders, rheumatism, muscle cramps, pain, spasms, stress, barbiturate withdrawal.

❧Slippery Elm
Inflammation, digestion, urinary tract, diarrhea, ulcers, colds, flu, sore throat.

❧Squawvine
Pelvic congestion, soothes nervous system, menstrual cramps, childbirth.

❧Suma
Anemia, fatigue, stress, immune system, cancer, AIDS, liver, hypertension.

❧Tea Tree
Disinfecting wounds and healing all skin conditions, acne, athletes's foot, cuts, scrapes, antifungal, herpes, insect bites, scabies, vaginitis, warts, (gargle with water) colds and sore throats, (douche) yeast infections.

❧Thyme
Gas, fever, headaches, reduces mucus, antiseptic, lowers cholesterol, respiratory problems, liver, scalp itching caused by candidiasis.

❧Turmeric
Liver, inhibits platelet aggregation, lowers cholesterol, antibiotic, anticancer, inflammation, antioxidant.

❧Uva Ursi
Diuretic, strengthens heart muscle, spleen, liver, pancreas, small intestine, bladder and kidney infections, diabetes, prostate.

❧Valerian
Circulation, sedative, reduces mucus from colds, anxiety, fatigue, hypertension, insomnia, irritable bowel syndrome, menstrual cramps, muscle cramps, nervousness, pain, spasms, stress, ulcers.

❧White Oak
Antiseptic, skin wounds, bee stings, burns, diarrhea, nosebleed, poison ivy, varicose veins, teeth.

❧Wild Yam
Muscle spams, inflammation, promotes perspiration, has progesterone-like effects, gallbladder, hypoglycemia, kidney stones, female disorders such as PMS and menopause.

❧Willow
Pain, headaches, backaches, nerve pain, toothache, injuries.

❧Wintergreen
Pain, inflammation, arthritis, headache, toothache, muscle pain, rheumatic complaints.

❧Witch Hazel
(Topically)-astringent and healing properties, itching, hemorrhoids, phlebitis, skin.

❧Wood Betony
Stimulates the heart, relaxes muscles, hyperactivity, neuritis.

❧Wormwood
Sedative, expels worms, digestion, fever, vascular disorders, migraine.

❧Yarrow
Heals mucous membranes, inflammation, improves blood clotting, increases perspiration, diuretic, fever, colitis, viral infections.

❧Yellow Dock
Blood purifier and cleanser, colon, liver, anemia, skin disorders-eczema, hives, psoriasis, rashes.

❧Yerba Mate
Cleanses blood, controls appetite, fights aging, stimulates the minds, stimulates cortisone, nervous system, enhances other herbs, allergies, constipation, inflammatory bowel disorders.

❧Yohimbe
Hormone stimulant, libido, erectile dysfunction, increases testosterone levels.  Use with caution.

❧Yucca
Blood purifier, arthritis, osteoporosis, inflammation.

As you can see, many herbs are considered every day spices and seasonings.  If you don't have a spice or seasoning for one of your recipes, please consider these substitutions.

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Healthy Frying

Yes, you can have your fried chicken and eat it too!

It all has to do with the right choice of cooking oils.  Ideally, you want to choose a cooking oil that's low in saturated fat and trans-fat, as well as, high in monounsaturated fat (MUFA's) and polyunsaturated fat (PUFA's).  For more information about finding the right cooking oil with the right fats, check out this blog page.

Next, you want to find the smoke point of your cooking oils.  Smoke point is defined as the temperature at which your cooking oil will break down into free fatty acids, visibly produce smoke, and eventually catch on fire.  

Frying temperatures range from 350-450°F.  So, ideally, you want to find a cooking oil that has a smoke point at least 400℉.  There are different methods of frying--each has a different frying temperature that this web page discusses.  There are many factors that affect the smoke point of a cooking oil.  For more information on these factors and how the smoke point of a cooking oil may be increased, read this Serious Eats page.

As you research the different cooking oils, you'll realize the reason why cooking oils high in saturated fat are used to fry food--they have the higher smoke points.  That's why many of the healthier cooking oils go through a refinement process to increase their smoke point.

Here are some cooking oils and their smoke points (℉):

Canola                             400
Safflower                         510
Sunflower                       440
Corn                                 450
Extra Virgin Olive         375
Soybean                          450
Margarine                      410
Peanut                            440
Vegetable Shortening  360
Palm                                450
Palm Kernel                   450
Coconut                          350
Lard                                 370
Beef Tallow                    400
Butter                              350

For more cooking oils and their smoke points, please visit wikipedia and this site.

Happy Healthy Frying!!!!!

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Methods of Cooking Corn on the Cob

1.  Boil in water--Shuck the corn removing the husk and all the silk.  Place in a large cooking pot.  Cover with water and bring to a boil on the stove.  Boil until the kernels of corn change to a darker yellow color.  Remove and enjoy!!!

2.  Microwave--Place a single ear of corn in the microwave.  Do not remove husk or silk before putting in the microwave.  Microwave on high for 4 min.  Remove husk and silk-- should easily be removed from the ear of corn.  Enjoy!!!

3. Grill--Place unhusked corn on a medium heat grill for 15-20 min., turning every 5 min.  Let cool about 5 min., then remove husk and silk.  Enjoy!!!

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Noodles (Make Your Own Pasta)

From:  Rose Ann Schelin (4-generation family recipe)

1 egg
1/4t. salt
about 2/3c. flour

Beat egg and salt until foamy; add flour to make a stiff dough.  Put onto floured board and knead a half dozen times.  Then roll out to thickness you want your noodles to be.  Let set 2-3 hours, then with sharp knife, cut the noodles into shape you like; long stripes, squares, etc.

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Methods of Popping Popcorn

Microwave  Method:

Healthy Movie Popcorn

From:  The Doctors

1/4c. unpopped popcorn kernels

1/2T. olive oil (may use other cooking oils low in saturated fat)

1/4t. salt

Fill brown paper bag with popcorn kernels.  Then add oil and salt.  Seal bag with tape and microwave about 2 min.  Enjoy!!!

Stovetop Method:

Sweet & Salty Kettle Corn

From:  Rachael Ray

1/4c. vegetable oil (may use other cooking oils)

1/2c. unpopped popcorn kernels

1/4c. sugar

1t. salt

In a large frying pan with lid, heat oil over medium-high heat.  Add popcorn.  When oil sizzles, sprinkle sugar over kernels.  Cover and shake the pan until popping slows down--about 3 min.  Remove from heat and toss with salt.

For more help on flavoring your popcorn using the methods above, visit this  Rachael Ray webpage.

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Food Allergies, Celiac Disease, Nut-Free Nut Substitutions, Chronic Health Conditions

For those with various food allergies and/or celiac disease, some recipes on this site will work for you or may be modified.  

Specific recipes for your needs can be found at this recipe blog.

Check out this website for nut-free nut substitutions (seeds, beans, pretzels) and other food allergy help.

For Food Safety information, visit this food safety site or this CDC Food Safety site or this USDA site. The Fight Bac website is also quite informative.

The following links are in alphabetical order according to the name of the chronic health condition:

Click to learn about Abdominal Aortic Aneurysms (Mayo Clinic).

Click for American Society of Addiction Medicine or Addiction-American Psychiatric Association (APA) or Center on Addiction or NIH-Addiction.

Click for Food Allergy Research and Education (FARE) or FDA Food Allergy or FDA Consumer Food Allergy sites or Kids with Food Allergies site.

Click for Asthma and Allergy Foundation or CDC-Asthma or the American Lung Association.

Click for the Autism Society or the CDC's Autism site or Autism Speaks or this U.S. Dept. of Health & Human Services site or the Autism Research Institute.

Click for a list of Auto Immune Diseases.

Click for Bell's Palsy-NIH or AANEM-Bell's Palsy or National Organization for Rare Disorders.

Click for Bipolar Disorder-National Alliance on Mental Illness (NAMI) or American Psychiatric Association (APA) or NIH-Bipolar. 

Click for National Federation of the Blind or All About Vision.

Click for Burn Survivor Resources (American Burn Association) or Johns Hopkins-Burns or Burn Injury Resource Center.

Click for American Cancer Society or the National Cancer Institute or the World Health Organization.

Click for Celiac Disease Foundation or National Celiac Association or Celiac Disease Organization.

Click for United Cerebral Palsy Foundation or Christopher Reeve Foundation or Cerebral Palsy Foundation.

Click for Crohn's and Colitis Foundation or Crohn's and Ulcerative Colitis information.

Click for COPD Foundation or the American Lung Association or the Mayo Clinic-COPD.

Click for Cystic Fibrosis Foundation or the American Lung Association-CF. 

Click for National Association of the Deaf or learn about American Sign Language (ASL).

Click for the American Diabetes Association.

Click for National Domestic Violence Hotline or National Resource Center on Domestic Violence or NIH-Domestic Violence.

Click for National Down Syndrome Society or National Association for Down Syndrome or CDC-Down Syndrome.

Click for Endometriosis Association or Women's Health-Endometriosis or Speak Endo.

Click for Hearing Loss Association or Healthy Hearing or Hearing Link.

Click for Heart Disease-CDC or Go Red for Women or American Heart Association.

Click for Hepatitis-CDC or FDA-Hep B & C.

Click for HIV/AIDS information or CDC-HIV/AIDS. 

Click for Hypertension (High Blood Pressure)-Amercan Heart Association or CDC-Hypertension or FDA-Women's Hypertension.

Click for About IBS or IBS-American Gastroenterological Association or Help For IBS.

Click for Leukemia & Lymphoma Society or CDC-Leukemia or the American Society of Hematology.

Click for American Liver Foundation or NIH-Liver Diseases.

Click for Lupus Foundation of America or Lupus-Women's Health or Lupus-CDC.

Click for a list of Mental Health Conditions (NAMI).

Click for Meth House Detection or Are You Living in a Former Meth House or Meth Lab Cleanup Services.

Click for American Migraine Foundation or Migraine Research Foundation or National Headache Foundation.

Click for CDC-Mold (general) or CDC's Guides for Mold Cleanup or EPA's Mold Cleanup or NIH-Mold or Mold Man.

Click for MTHFR gene mutation or MTHFR Doctors or Psychology Today-MTHFR.

Click for National Multiple Sclerosis Society or NIH-MS or this MS website.

Click for Muscular Dystrophy Association or CDC-Muscular Dystrophy or NIH-Muscular Dystrophy.

Click for International OCD Foundation or NIH-Obsessive Compulsive Disorder or APA-OCD or NAMI-OCD.

Click for National Osteoporosis Foundation or NIH-Osteoporosis or Johns Hopkins-Osteoporosis.

Click for PCOS Awareness Association or Women's Health-PCOS or Heal Your PCOS.

Click for National Center for PTSD or APA-PTSD or NIH-PTSD. 

Click to learn about Rabies from the CDC site (not chronic condition, but you should know).

Click for Citizen's Guide to Radon-EPA or Home Buyer's/Seller's Guide to Radon or Radon Information Center or National Safety Council.

Click for National Rape Hotline (RAINN) or Rape Crisis Center or Get Support.

Click for Schizophrenia-NIH or Schizophrenia-NAMI or American Psychiatric Association (APA).

Click for National Sleep Foundation or American Sleep Association or NIH's Sleep Research.

Click for Smoking Cessation help or CDC-Quit Smoking or Way to Quit.

Click to learn about Strokes or read the CDC's stroke information.

Click for Traumatic Brain Injury-CDC or NIH-TBI or Brain Injury Association of America or Brain Trauma Foundation.

Click for Vision Loss Resources or Better Health-Vision Loss or Vision Aware.

Click for Weight Loss-CDC or Learn to Choose a Weight Loss Program.

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