Remember safe food-handling tips for July 4th

Lots of people will be touching lots of food this July 4th. So it;s a good time to review how to keep all the food you make and serve that day safe for people to eat, notes the Partnership for Food Safety Education. It’s created this flyer on using thermometers for grilling. It also has some general food handling tips, such as:

  • Not just the grill master, but everyone at the gathering should wash their hands with soap and water before and after handling food.
  • Always use a food thermometer to measure the internal temperature of grilled meat and poultry. Print the temperature chart (below) for your refrigerator.
  • Keep your cooler filled with ice, so picnic perishable foods stay chilled to 40 °F.
  • Never place cooked food on a plate that previously held raw meat, poultry or seafood. Be sure to have plenty of clean utensils and platters on hand.

Happy grilling and a happy 4th to all our readers!!!

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Looking for a diet plan? Here’s how U.S. News ranks the plans

I’ve said before this is not a diet site, its a site for helping you cut the salt, fat and sugar from your daily food intake (ok, diet). If you cut all three of those, chances are you’ll be losing weight because you will simply be eating less.

But that said, it’s January and this is when everyone realizes how much they over-ate during the year-end Holiday season and so searches for the best diet to help them drop some pounds.

The Keto Diet got lots of press in 20918, but it’s not at the top of the list of best diets U.S. News has put out for 2019. Number one is the Mediterranean Diet which I think of as very old-school since it’s been around, and recommended by healthcare professionals, for some time. Continue reading “Looking for a diet plan? Here’s how U.S. News ranks the plans”

Eating fresh means knowing when to dump old food too

Heart-healthy approaches to eating usually emphasize eating a lot of fresh, rather than processed, foods. That means your refrigerator should be stocked with fresh produce, fresh fish and fresh chicken, depending on your tastes.

Start with white meat chicken. Cut it into bite-sized cubes.
How long can you keep chicken in your refrigerator, even after you’ve frozen it? Check this list.

But how long can you keep those before they start to spoil, even in the refrigerator?

WebMD has a handy illustrated guide, although the first thing that struck me about it is that we shouldn’t be eating many fo the items covered here — like deli meats, Mayonnaise, butter, most high-fat ground beef and cheese. Continue reading “Eating fresh means knowing when to dump old food too”

Easter no-salt, no-sugar dinner recipes abound here for you

With Easter less than a week away, we’ve been getting a lot fo visitors to a post we did back in 2014, Low-salt Easter dinner: how to enjoy the holiday meal.

One of our many no salt, no sugar recipes. We cut the salt and sugar to a minimum, along with the fat.

That meal included low-salt turkey, green beans in a balsamic/olive oil glaze and asparagus roasted with low-salt panko breadcrumbs and low-fat cheese.

But we also have other Easter suggestions, such as A no-salt Easter side dish — asparagus with balsamic tomatoes.  Continue reading “Easter no-salt, no-sugar dinner recipes abound here for you”

Mustard-crusted salmon, a quick, tasty dinner option

Salmon really has become like steak once was for me, a satisfying, relatively quick main course that I now have at least once and often twice a week. My recipe page has a variety of ways to prepare it, many involving salt-free Mrs. Dash and other brands of marinades as well.

But as I was getting ready to make dinner recently, I recalled an old favorite I hadn’t made in years, mustard-crusted salmon. Mustard is a condiment I can eat without worries since it usually does not include salt, saturated fat or sugar. I grew up in New York eating, more often than not, a spicier brown mustard, the  Gulden’s brand to be specific.

So I still look for brown mustard today and used it in this recipe from Rachel Raye instead of Dijon mustard. Another substitution I made was using a slat-free spice mixture from a local spice story instead of herbes de Provence which I did not have handy. I also served it with asparagus instead of rice.

Cooking it was easy in the oven and it came out flaky and moister than when I’ve done it on the stove top in a  frying pan.

Here are the details from Rachel’s site, she is the queen of quick meals, nice to see such a healthy one:

Ingredients
1 1/3 pounds center-cut salmon fillet
1 1/2 tablespoons extra-virgin olive oil
3 tablespoons chopped fresh dill or 1-1/2 tablespoons dried dill
1 1/2 tablespoons herbes de Provence
1/4 cup Dijon mustard

Baking it:

Preheat the oven to 375 degrees F. Rub the salmon with the olive oil. Place on a foil- or parchment-lined baking sheet. Cover with the dill and herbes de Provence. Spread the mustard over the top, using a table knife or rubber spatula to cover completely.

Bake the salmon until no longer translucent, about 15 minutes.

 

 

12 days of no-salt, no-sugar Christmas recipes — Chicken with strawberry & pineapple salsa

We’re bringing back a site favorite this holiday season, our 12 days of no-salt, no-sugar Christmas recipes to help you come up with a fun and healthy menu for this busiest time of year.

I’ll be linking to and discussing recipe favorites every day for the next 12, starting today with a recipe I wrote about recently and just made myself this past Sunday, grilled chicken with strawberries and pineapple salsa.

I suggested when first reviewing this recipe that you could substitute Mrs. Dash salt-free taco seasoning for the salt-free steak seasoning called for in the recipe. That worked out really well for me, giving the chicken a nice flavor. I rubbed the seasoning on both sides of each breast I made. Continue reading “12 days of no-salt, no-sugar Christmas recipes — Chicken with strawberry & pineapple salsa”

Salmon so simple anyone can make it

Some people shy away from cooking fish at home because they think it too complicated. But eating fish at restaurants often means getting more salt and fat added than you want or need. So check my recipe page for a variety of fish recipes I think you can handle. Or start with this simple yet tasty way to make salmon at home.

My lemon salmon. I used leek instead of scallions and it came great. I loved the garlic flavor.
My lemon salmon..

Salmon is a great fatty fish, with what’s being called good fat these days, so enjoy it in place of steak or other meats you once ate but are giving up now because of “bad” fat concerns. Continue reading “Salmon so simple anyone can make it”

Simple can be delicious, try this no-salt chicken recipe

Finding new chicken recipes is an obsession of mine that began shortly after my 2012 angiopasty when I cut down on red meat and substituted more chicken and fish meals. So I’m always on the lookout for new chicken recipes.

Sheet Pan Chicken from Cooking Light
Sheet Pan Chicken from Cooking Light

Cooking Light recently sent me an e-newsletter with a top story entitled One-Dish Chicken Recipes, so I immediately dove in to see what it included. Of the three recipes, only one is suitable to become a no salt, no sugar no fat recipe which I’ll eventually list on my recipe page. Continue reading “Simple can be delicious, try this no-salt chicken recipe”

No salt, no sugar, 4th of July recipes

Happy July 4th everyone, time to heat up the grills and celebrate. And don’t be discouraged that traditional July 4th food is filled with salt, fat and sugar, the devil’s triangle of food additives in our country. I’ve written about how someone trying to avoid them can starve on July 4th at someone else’s house.

In another sheet of aluminum foil, place your four pieces of salmon and separate with aluminum foil. Then rub in marinades for each.
Grilling salmon is a luscious experience. Click the links here to see two grilled salmon recipes form Costco.

So take charge of your diet and look to our recipe page for a variety of dishes you can make today, like:

You don’t have to fast on the 4th when you’re trying to eat healthy. We have recipes for you. Enjoy the day!

John

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