Recipe: Okra Succotash

Food weight: 2.0
This side dish is colorful, extremely easy-to-make and full of cholesterol-fighting soluble fiber.

Ingredients: 6 servings (serving size: 1/6thof the recipe, 219 grams or ~ 1 cup)
3 large, ripe tomatoes
3 cups frozen, sliced okra (defrosted)
1 teaspoon salt
¼ teaspoon freshly ground black pepper
2 cups frozen, baby lima beans (defrosted)
2 cups frozen, sweet corn kernels (defrosted)
4 tablespoons Take Control Light margarine

Directions
Spray a large saucepan with non-stick cooking spray. Cut tomatoes up into small pieces. Add tomatoes, okra, salt and pepper to saucepan, cover and simmer over low heat for ten minutes, stirring occasionally. Add lima beans and simmer, covered, for an additional 15 minutes. Add corn kernels, stir and simmer covered for five more minutes. Add margarine and stir. Serve immediately.

Nutritional Information per Serving (1/6 the of the recipe):
Food weight: 2.0
Calories: 181, Fat: 5 g, Cholesterol: 0 mg, Sodium: 572 mg, Carbohydrate: 29 g, Dietary Fiber: 6 g, Sugars: 4 g, Protein: 8 g

Barley: Not Just to Make Beer

Barley is a healthy high-fiber, high-protein whole grain boasting numerous health benefits. Barley has a chewy texture and nutty flavor, similar to brown rice. Although mushroom barley soup is probably the most popular way to eat barley, you can use it like any other grain such as couscous or rice. Here’s a little barley trivia: did you know that barley is one of the top five cereal grains in the world and its use dates back to the Stone Age? And, 98% of barley grown in the United States is not used for meals! Barley is either refined to make barley malt - a key ingredient in beer and whiskey or grown specifically for feeding livestock. Pearled barley has been refined. Hulled barley (also known as whole-wheat barley) has only the outer layer removed, leaving the bran layer intact—so although it takes longer to cook (and chew) it’s your best bet for more nutrition.

Try this week's delicious mushroom barley risotto recipe Here and take advantage of this underused whole grain wonder food.

Recipe: Barley Risotto with Shitake Mushrooms

This side dish is a great way to get in barley--the whole grain and LDL or “bad” cholesterol lowering--alternative to oats.

Food weight: 1.5

Ingredients
Yield: 6 servings (serving size: 1/6thof the recipe)
1 (32 fluid ounce) container of free range organic chicken broth
½ teaspoon thyme
1 bay leaf
1 tablespoon extra virgin olive oil
1 cup chopped onion
2 garlic cloves, minced
1 cup whole grain barley
1 (10 ounce) package frozen shitake mushrooms, defrosted (I use Woodstock Farms organic shitake mushrooms, available in the frozen foods section of your local health food store)
½ teaspoon salt
¼ teaspoon freshly ground black pepper
1/3 cup freshly shredded parmesan cheese

Directions
In a saucepan, heat chicken broth, bay leaf and thyme and bring to a simmer. Let simmer while preparing barley. In a large saucepan, heat olive oil over medium-high heat. Add onions and garlic and sauté until onion is translucent, approximately 3 minutes. Add barley and package of mushrooms and cook an additional 5 minutes, stirring frequently. Add chicken broth and simmer, covered for approximately 45 minutes until most of the broth has evaporated and the barley is tender. Season with salt and pepper, add in the parmesan cheese, stir and serve immediately.

Nutritional Information per Serving (1/6thof the recipe):

Food weight: 1.5, Calories: 128, Fat: 5 g, Cholesterol: 6 mg, Sodium: 577 mg, Carbohydrate: 17 g, Dietary Fiber: 4 g, Sugars: 2 g, Protein: 6 g

Enjoy!

Recipe: Green Chili

Here's a delicious recipe courtesy of our DietMaster software program. Enjoy!

Green Chili:

INGREDIENTS

• 3/4 pound beef stew meat
• 1 16-ounce can hominy or one 12-ounce can whole kernel corn, drained
• 1 14 1/2-ounce can tomatoes, cut up
• 1 large onion, chopped
• 1 4-ounce can diced green chili peppers, drained
• ½ cup water
• 1 teaspoon dried oregano, crushed
• 1 teaspoon instant beef bouillon granules
• 2 cloves garlic, minced
• 1 16-ounce can red kidney beans or pinto beans, heated and drained

DIRECTIONS:

Trim separable fat from stew meat, then cut into 3/4 -inch pieces.
In 3-quart saucepan stir together meat, hominy or corn, undrained tomatoes, onion, chili peppers, water,

oregano, bouillon granules, and garlic. Heat to boiling. Reduce heat. Cover and simmer about 1 hour or

till meat is tender. To serve, ladle mixture into individual bowls and top with hot kidney or pinto beans.

Makes 4 servings.

Calories: 352 / serving

TIME:

Preparation Time: 15 min.

Cooking Time: 11/2 hrs.

NUTRITIONAL INFORMATION PER SERVING:

28g protein

40g carbohydrate

l0g fat

60mg cholesterol

878mg sodium

895mg potassium

-Low Fat -Low Cholesterol

Healthier You: Positive Thoughts about Exercise, Healthier Body Image

Regular exercise not only supports a healthy lifestyle, it also provides a host of other benefits, including a more positive mental outlook, less stress, and a more positive body image.

Exercise helps you feel good about yourself when you see that you're dedicated and disciplined enough to put yourself first and spend some time regularly exercising your body. You'll feel stronger and more fit, not to mention reap the benefits of endorphins-- the powerful chemicals produced by the brain that are natural painkillers and responsible for what is known as the "runner's high", a feeling of euphoria and general state of well-being often experienced by exercise enthusiasts.

When you look better, you feel better, and exercise assists you with both. Regular physical activity not only helps to maintain optimal weight and body composition those who regularly exercise enjoy significantly decreased risk of heart disease, high blood pressure, diabetes, and cancer, among others. And these benefits are more than just short term; those who regularly exercise are sick 30% less often than non-exercisers, and fit people generally enjoy longer lives than their less fit counterparts.

When you exercise, focus on how you feel and you'll likely stick with your exercise program. If the thought of dragging yourself to the gym for weight loss isn't motivating to you, maybe it's your body's defense mechanism, encouraging you to love yourself the way you are. When you exercise, seek activities that are fun and leave you feeling strong and empowered, whether it's a challenging spinning class, a relaxing yoga session, or a brisk walk on the treadmill. Your body will thank you for taking good care of it, and you'll reap the many rewards of a healthier body and mind.