Family Nutrition Guide 2009_0

8/2/2019 Family Nutrition Guide 2009_0

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CONTENTSCONTENTSCHAPTER 1 LET'S GET HEALTHY!

CHAPTER 2 THE IMPORTANCE OF NUTRIENTS

CHAPTER 3 BABY FOOD TIME!

CHAPTER 4 BRAINY BREAKFASTS

CHAPTER 5 GREAT IDEAS FOR YOUR CHILD'S LUNCHBOX!

CHAPTER 6 CHILDHOOD OBESITY

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FAMILYN

UTRITION

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To use the ood guide:

Choose one ood group, or

example, grains. I the ood

guide recommends 150g per

day, and your child has 2 slices

bread, 1 cup pasta, 1/2 cup rice

and I small mun in dierent

meals in a day, then you havegiven him the right amount o

grains. The same holds true or

other groups as well.

Eat sparingly:

1. Saturated ats/trans ats (ats

that are ound in meat, butter,

ghee, cream, mayonnaise, and

hydrogenated ats): max 1 tbs

or 2 - 3yrs and 2 tbs or older

kids per day.

2. Added sugar (sugar added to

oods and beverages such asin ruit juices, ruit drinks, soda

beverages, and desserts): max

5 tsp or one to six year olds

(which is less than the amount

o sugar in 1 soda beverage)

and 6 - 8 tsp or older kids per

day.

LET'S GET HEALTHY!

HEALTHY EATING MEANS:Enjoying your ood.

Eating a balanced diet.

Eating the correct amount and right

type o oods rom the grain group.

Eating plenty o ruits and veggies.

Eating moderate amounts o sh/

meat/beans.

Drinking milk and having ull cream or

low at dairy, depending on your age.

Only occasionally eating atty/sweet

oods.


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*Vitamin A and C are ound in dierent vegetables and ruits. Reer to chapter 7 or the list.

**There are about 12 dierent B vitamins, including B1

, B2

, B3

. Each one has a specic role in the body, butmost o them work together and are usually seen in similar ood sources.

THE IMPORTANCE OF NUTRIENTS

MINERALSHelp in metabolizing

ood.Dierent oods ordierent minerals.

Certain minerals arerequired in large amounts

(macro) while some insmall amounts (micro).Both types are equally

important or the body.

Calcium Skeletal growth. Dairy, green veggies, tou,some nuts, legumes.

Best absorbed in the

presence o vitamin D,protein and milk sugar

(lactose).

Iron

Growth.Blood ormation.

Brain unctioning.Promotes immunity.

Red meat, sh, poultry,egg, kidney beans, nuts

and some veggies.

Poor absorption romveggies. Tannins oundin tea and coee also

interere with absorption.

ZincRegulates growth andpromotes immunity.

Animal oods, legumes,and nuts.

Deciency can result instunted growth and poor

brain unctioning.

utr t onTHE IMPORTANCE OF NUTRIENTS

To understand healthy eating, you should know the importance o dierent nutrients in

your diet. The ollowing table provides a short overview o the nutrients and their role

in the body.

CHAPTER 2

NUTRIENT ROLE IN BODY FOOD SOURCES COMMENTS

CARBOHYDRATES Major source o energy.

Healthy carbs: wholewheat products, brown

rice, lentils, beans.Unhealthy carbs:

sugar, rened four,white rice.

Focus on healthy carbs.

PROTEINSThe bodys building

blocks.

Animal sources:milk, egg, sh, meat.Vegetable sources:

lentils, beans, soy oods,nuts.

Animal proteins workbetter in the body.

FATSDense source o energy(a small quantity gives alarge amount o energy).

Healthy ats:vegetable oils (soy, corn,

sunfower).

Unhealthy ats:butter, ghee, cream, egg

yolk, ats in meat.

Focus on vegetable oils.

VITAMINSMajor regulators o the

body.Dierent oods ordierent vitamins.

Divided into 2 broadcategories:

at soluble andwater soluble.

Vitamin ASkin development, vision,

improves the immunesystem.

Animal oods, colored*veggies and ruits.

Is better absorbed romanimal oods.

Vitamin DHelps absorption o

calcium & phosphorus.Helps bone growth.

Egg yolk, sh (tuna,sardine, salmon), cod

liver oil.

Deciency usually seenwhen not exposed to

direct sunlight.

Vitamin E

Acts as an antioxidant.Helps in maintaining

cell membranes o redblood cells.

Vegetable oils, nuts,whole grains, wheat

germ, seeds (or examplesunfower, pumpkin).

Deciency can result in

rupturing o red bloodcells.

B Vitamins**Biochemical role.

Whole grains, nuts, beans,and some animal oods.

Usually help in energymetabolism.

Deciency can causeweakness and reduced

stamina.

Vitamin C

Forms the cementingprotein that binds cells

together.Promotes immunity.

A riend o iron.

Fresh ruits and veggies.*

Best available in reshorm. Is easily destroyedwhen exposed to air and

heat.

Fatsoluble

WaterSoluble

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signs o discomort, which are indications

that your baby has developed an allergy

to this particular ood. I you observe

any signs o allergy, contact your doctor

immediately and stop eeding your baby

the ood.

What i my baby reuses ood or doesnt

seem to like a certain ood?

Babies may reuse a new ood because

they are not amiliar with the taste or

the texture. However, babys taste buds

change every two to three weeks, so

reintroduce the ood item in a ew weeks,

and your baby might accept it. Also, taste

buds change during illness, so dont try

to introduce new oods when your baby

is sick.

Do not add salt or sugar to babys ood.Doing so will develop babys taste or

sweet and salty oods, which can lead to

weight and dental problems, and high

blood pressure later in lie. Also, dont try

to over-eed your child. Oer nutritious

ood and let him decide how much he

wants. Babies instinctively eat when they

are hungry and stop when they are ull;

try to keep this instinct alive.

Change the oods you oer him

monthly because babies do get bored

and need variety. Also, remember hemust eel hungry to eat, so dont keep

eeding him a ew spoonuls throughout

the day. Establish meal times and do not

oer ood in between unless your baby

indicates that he is hungry. Have him join

you at the table, so hell look orward to

eating with the rest o the amily.

Will milk continue to be important ater

my baby eats solid ood?

Ater starting solid oods, milk will still

orm a major part o your babys diet. You

can continue breasteeding as long as

you and your baby want. Healthy babies

can usually stop breast or bottle eedingby the age o one year i the proper

solid oods have been added on time.

Ater baby is one year old, you can oer

him ull-cream cows milk or preerably

specially-ormulated milk that caters to

his developmental needs. I your baby

begins to reuse drinking his milk ater he

turns one, you can try including it in some

o his other oods to ensure that he ullls

his daily requirements. You can also try

adding dierent favors to his milk as this

may encourage him to drink it.

BABY FOOD TIME!

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When can my baby start eating solidood?

The World Health Organization (WHO)

and the American Academy o Pediatrics

recommend introducing solids when

a baby is six months old. Beore that,

you should breasteed or bottle eed

exclusively. Although some babies seem

eager to start solid ood earlier, your baby

may not be able to digest ood properly

CHAPTER 3

beore he is six months old,

and any ood you introduce

might cause an allergy.

Which rst oods should mybaby eat?

Cereal is a good rst ood.

Rice cereal is the least likely

to cause an allergic reaction.

You can also try nely pureed

vegetables and ruits. Dilute

cereal and purees with

lukewarm, boiled water. Strain

vegetable and ruit puree so

as to remove ber, which is

dicult to digest. Make sure

the consistency o rst oods isvery thin so that your baby can

swallow them easily. As baby

masters the skill o eating, you

can gradually make the oods

texture thicker.

How should I introduce a

new ood?

Introduce one ood item at a

time, so that i your baby has an

allergic reaction, you can identiy

which ood is causing the allergy. Ater

you are sure baby can tolerate the new

ood, you can mix them together.

Oer the new ood over three days:

one teaspoonul on the rst day, two

teaspoonuls on the second day and three

teaspoonuls on the third day. On all three

days, watch or skin rashes, vomiting,

diarrhea, bloating, crankiness or any other

BABY FOOD TIME!

Answers to your most common questions.

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Avoid!

Avoid before one year

Strawberries

Chocolate

Honey

Ful

Fish

Avoid before two years

Low-at milk

Avoid before three years

Potential choking hazards like:

- Popcorn

- Whole grapes (cut into quarters

beore serving)

- Raw carrots

- Hard candies and lollipops

- Nuts

BABY FOOD TIME!

These are general guidelines or

introducing solid oods, but there is no

set schedule, as doctors opinions dier

and babies develop at dierent rates.

6 months

Rice cereal

Pureed vegetables: potatoes, zucchini

or carrots

Pureed ruits: bananas, apples or pears

6 to 8 months

Wheat-based cereal

Oatmeal

Egg yolk (boiled)

Chicken (grind and moisten with water

or broth)

Red meat (grind and moisten)

Bread

*Cheeses (avoid hard or salty ones)

Diluted ruit juices (avoid citric ones)

(1 part juice to 10 parts boiled, cooled

water)

9 to 12 months

Combination meals and fnger oods:

Cooked sweet potato sticks

Peas and carrots (pureed)

*Grated cheese

Most pureed ruits and chunks o sot,

resh ruit like banana, peach or melon

Chunks o sot, cooked ruit like apple

and pear

Pasta shapes

Toast sticks

*Yogurt

12 months

Specially ormulated milk or cow's milk

Egg whites

Citrus ruit

*I anyone in your amily has eczema, asthma or

allergies, check with your doctor beore introducing

milk products like yogurt and cheese, as they may

produce an allergic reaction.

utr t onBRAINY BREAKFASTS CHAPTER 4Breakast is the most important meal o the day. It is the best way to replenish your childs

energy stores and give him the chance to begin his day ull o energy. I you don't reuel

your child's body, he will have to draw uel rom his own energy stores until his next snack

or meal. The stress hormones necessary to activate these energy reserves may leave your

child eeling irritable, tired, and unable to learn or behave well. Breakast is designed tohelp stimulate memory, prevent atigue, and deal with stress.

The more balanced the breakast, the more balanced the brain unction. Studies have

shown that children who eat breakast containing both complex carbohydrates and

proteins, in equivalent amounts o calories, tend to show better learning and perormance

than children who eat primarily a high protein or a high carbohydrate breakast. Breakasts

high in carbohydrates with little protein seem to sedate children rather than stimulate

their brain to learn.

Good breakast choices include:Whole-grain cereal (such as oatmeal or beleila), milk and resh ruit.

A sandwich, ruit and glass o milk.

Yogurt and a sliced apple.

Eggs, toast, orange juice.

Whole-grain pancakes topped with ruit, milk.

French toast topped with ruit, orange juice or milk.

Melted cheese sandwich with a piece o ruit.

Peanut butter and banana slices on a toast, milk.

For a breakast on the run, prepare a milkshake or smoothie made o milk or

yogurt and ruit.

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utr t onGREAT IDEAS FOR YOUR CHILD'S LUNCHBOX!A packed lunch

needs to be tasty

and lling, and

preerably shouldnt

become soggy by

midday or your childwill not enjoy eating

it. Kids need protein

to build strong

bodies, calcium or

bones and teeth,

carbohydrates and

healthy ats or

long-lasting energy,

and vitamins and

minerals or growth

and development.

Add a healthy drink like 100% ruit juice, milk or just plain water to keep your childwell-hydrated until the school day ends. Make packing your childs lunch box a simple

process by stocking up on essentials such as dried ruits and nuts, healthy chewy bars

(such as mamoul) and resh ruits and vegetables.

Kids o dierent ages want and need dierent things rom their lunch. You will nd

these our age-related ideas useul.

For a our to seven year old:Young children need manageable portions o non-ddly oods that they can eat quite

quickly as they are more concerned about missing playtime then eating lunch.

Mini chicken sandwiches:

Mix together shredded cooked chicken, a squeeze o lemon juice, grated carrot, sweetcorn and diced red pepper. Sandwich between slices o whole-wheat bread and cut into

quarters. Add some raisins or dried apricots, a little o their avorite nuts such as cashews

(preerably unsalted), a ruit juice and a baby banana to their lunchbox.

For a seven to ten year old:At this age children want trendy lunch boxes and need lots o uel or all the activity they

do. Pasta salad, a ruit mun, a bunch o grapes and a large ruit juice is an ideal meal

or this age.

CHAPTER 5

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GREAT IDEAS FOR YOUR CHILD'S LUNCHBOX!

For a ten to thirteen year old:Getting calcium can be a problem at this age because milk might no longer seems to

be a cool drink. As hal o adult bone density is laid down during teenage years, its

important to provide calcium-rich oods. It may be most convenient to oer them in the

orm o dairy products.

Easy cheesy tuna bun:Split a bun and spread both sides with some low-at cream cheese and chives, then ll

with tuna and slices o cucumber. Pop a ew sticks o cucumber and carrot in a container,

add a large ruit, a carrot or banana mun.

For a thirteen year old and older:Teenagers rarely eat regular meals and requently skip breakast - which can be quite a

challenge or a parent. Entice them with something delicious and unusual.

Veggie wrap:Fold a pita bread or a four tortilla around some sliced alael, shredded lettuce and a

little yogurt to hold it all together. Add a healthy chewy bar and ruit.


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A child is said to be obese when his

body weight is more than normal or hisage, gender and height. The causes ochildhood obesity all under two main

umbrellas: the child's liestyle, includinghis eating patterns and exercise routine,and medical reasons such as hormonal or

genetic actors.

Liestyle actorsThere's no doubt that the invasion ocomputers, the Internet, satellite televisionand playstation in our lives has caused

our children to lead a more sedentaryliestyle. The preerence or staying homeand "just watching T.V." or "playing on the

computer" rather than doing something

that involves more activity and movementis increasing. This lack o regular exerciseand the inclination towards a sedentarypattern o behavior, whether due to

laziness on the childs part, or due to a lacko encouragement and guidance or morephysical activity on the parents' side, may

result in an obese and unhealthy child.The eating habits and type o diet a child

ollows also play a role in obesity. For

example, over consumption o high caloricood rather than healthy ood, eating

when not hungry, or continuously eating

while watching T.V. or doing homework,can cause a child to be over-weight. The

ease o 'home-delivery' o a wide rangeo junk oods has only aggravated thesituation by encouraging children to eat

unhealthy ood.The end result o eating unhealthy

ood accompanied by a lazy liestyle isan increase in the intake o calories anda decrease in the burning o o these

utr t onCHILDHOOD OBESITY CHAPTER 6calories. This is oten ueled by the actthat many mothers mistakenly think that

the more they eed their children, thehealthier they will be.

Medical actorsThere are a variety o medical reasonsbehind childhood obesity. A primary

cause o obesity is hypothyroidism,which is a decrease in the activity othe thyroid gland. In this condition

obesity is accompanied by delayedteething, sleepiness, rough skin as well

as coarseness o the child's hair. Obesitycould also be due to overstimulationo the center in the brain responsible

or regulating the eeling o hunger orsatisaction, giving the person the eelingo never being satised and continuously

needing to eat.

Another cause o obesity in youngchildren is the increased secretion ocortisone rom a small gland present ontop o the kidney. This is suspected when

the excess weight is on the upper bodyand arms accompanied by skinny legsand the presence o striae (red lines) on

the stomach. Another cause o obesity isthe misuse or over-use o cortisone in thetreatment o some diseases. Genetics may

also play a role in obesity, though not amajor one.

Health problems related to

obesityWhether it is due to medical reasons or achilds liestyle, obesity in young childrenis not something to be taken lightly.

An obese child is usually more at risk ocertain complications such as bronchial

asthma, hypertension and heart disease.Obese children also show an inclinationto develop a type o diabetes present

in adults. Sleep apnea (a sleep disorder

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characterized by pauses in breathingduring sleep), is another complication

rom which an overweight child maysuer. In addition, an overweight child

will usually turn out to be an overweightadult, urther increasing the possibilityo developing adult obesity-related

problems. This is due to the act that atcells ormed during childhood don'tdecrease in number or in size with age.

Psychological problemsrelated to obesityThe psychological pressures that the

obese child aces are also a problem.These oten include being madeun o by his peers. Obese kids are

always under some sort o test,whether at school or at clubs where

they are required to play sports and

games that they are not t or. Othersituations that will cause them to eel

sel-conscious will also arise, such aswhen they go out to buy clothes andnd that nothing ts, etc. As a parent,

it is very important to support yourobese child while encouraging himto attain a healthy weight. Here are

some suggestions:Make sure your child knows that he

is loved and accepted regardlesso the way he looks. This is veryimportant or his sel-esteem and

condence. Listen to your child's concerns

about his weight. He might need

to talk to you about something thathappened at school, such as being

picked on because o his weight ornot doing well in his sports class.He will need to talk to someone

who loves him and understands hisproblem.

Talk to your child openly and directlyabout his weight, without passingjudgment. Do not be araid to conrontyour child's problem. By opening thesubject, you will eventually nd outhow your child eels about himsel andtogether you can work out solutions.

From almost all perspectives, being

overweight during a critical stage such aschildhood is not, as some may mistakenly

CHILDHOOD OBESITY

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Ways to avoid obesity and maintain a healthy diet Encourage your child to join a regular sport. Take your child regularly to a club or public garden where he can play and run

around reely with other children.

Make strict guidelines as to the amount o time per day that your child is

allowed to watch television or play computer and video games.

Involve your children in meal planning and grocery shopping. Seize the

opportunity to teach them how to choose healthy oods.

Eat meals together as a amily at the dining table as requently as you can,and model healthy eating habits.

Avoid eating in ront o the television.

Stock up on healthy snacks. Fresh ruits and vegetables, cereal, resh ruit

juice, low-at yogurt or cheese, and healthy cookies are a much better choice

than candy and chocolate bars.

Don't use ood as a reward or punishment. Mothers sometimes use candy asa means o rewarding a child. This only makes the sugar-loaded culprits more

valuable to the child.

think, an advantage. So i you are concerned that your child may be overweight but arenot sure, the best thing to do is to seek proessional help. The physician will probablymeasure your child's Body Mass Index (BMI), which is the ratio between height andweight. The result is then compared to a growth chart within your child's age groupand gender to determine the degree o obesity, i any. Certain investigations are thenperormed to assess the cause o obesity. Aterwards, a registered nutrionist or a dieticianwill recommend a nutritional plan or your child. Even i weight gain does not representa problem or your child, maintaining a healthy way o lie by ollowing a well balanced

diet should be a priority.

CHILDHOOD OBESITY

utr t onFRUITS & VEGGIES FOR GOOD HEALTHFruits and vegetables arenatures ast ood, easy and quickto prepare, and ideal or theroad. They are colorul, crunchyand a un ood or kids to eat

when they are presented in anappealing way. But their mainbenet is that they are ull odisease-ghting nutrients suchas vitamins A and C, and are agood source o ber.

Most ruits and vegetables aregenerally low in at and calories(except or avocados, coconutand olives), and they are alsohigh in complex carbohydrates.Doctors recommend gettingve to nine servings o ruits and

vegetables daily or good health,so we should try to have ruits orvegetables at each meal and alsoas snacks. Always take advantageo the resh varieties in seasonto make sure your amily getsenough.

Here are some tips to get you started!

CStart your day with ruit or vegetable juice.

CHave ruits or vegetables with breakast. For example, put ruit on your cereal or

have a vegetable omelet.CSubstitute tea, coee and soda with ruit or vegetable juice.

CEat a large salad with your lunch.

CHave an evening snack o dried ruit like raisins, dates, dried apricots or prunes.

CKeep ruits and vegetables within easy reach. Put a bowl o ruit on the kitchencounter. Cut up your avorite vegetables (like cucumbers, carrots, peppers) and storethem in a plastic bag or container in the rerigerator.

CBe a role model. Youd be surprised how your ood choices can aect riends, amilyand children.

CHAPTER 7

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FRUITS &

VEGGIES

HIGH IN

VITAMIN A

HIGH IN

VITAMIN C

HIGH OR GOOD

SOURCE OF FIBER

Apple P

Apricots P P

Banana P

Beans & Peas P

Broccoli P P

Cabbage P

Cantaloupe P

Carrots P P

Cauliflower P

Dates P

Figs PGrapefruit P P

Guava P P P

Kiwi P P

Lettuce P

Mango P P

Orange P P

Pear P

Peppers P

Plum P

Potato with skin P

Prunes P

Pumpkin P

Spinach P P P

Strawberries P P

Sweet potato P P

Tangerine P

Tomatoes P

Watermelon P

FRUITS & VEGGIES FOR GOOD HEALTH

Eat ve or more servings o ruits and vegetables, including at least one high-ber ruit or vegetable,

daily. Eat at least one vitamin A-rich and one vitamin C-rich ruit or vegetable daily. Eat at least one

dark green vegetable daily, such as spinach, gargeerand lettuce. Eat vegetables rom the cabbage

amily (like broccoli, cabbage, and caulifower) several times a week, since they are believed to

provide protection against certain types o cancer. Reer to the table below!

What counts as a serving: 1 medium-sized ruit or cup o cut-up ruit or small ruit like strawberries

cup o juice

cup dried ruit

cup cooked vegetables or raw non-leay vegetables (like carrots)

1 cup raw leay vegetables (like lettuce or gargeer) or salad

cup cooked beans, peas, or lentils

Tips or Handling Fruits and Vegetables

1.Look or resh-looking ruits and vegetables that are not bruised, shriveled,moldy, or slimy. In general, produce thats too sot is too ripe. I its too hard,its not ripe enough. With ruits like peaches and melons, a strong scent meanstheyre ripening nicely.

2. Buy only what you need and can use within a ew days.

3.Throw away the outer leaves o leay vegetables such as lettuce and cabbagethat may contain the bulk o pesticide residues.

4. Wash ruits and vegetables in clean water just beore you plan to use them,even i you do not plan to eat the skin. Do not use detergent; residues will belet on the ruits and vegetables and may be absorbed.

5. When appropriate, use a scrub brush to remove surace dir t.

6. Berries and sot ruit should be placed in a wire basket or colander in a pot owarm water. Move the basket in and out o the water several times and changethe water until the water remains clear. This should be done quickly, because ithe ruit absorbs too much water it will lose favor, texture, and aroma.

7. Dry washed ruits and vegetables with a paper towel or sot cloth. Greenssuch as spinach should be cooked while wet, immediately ater washing.

8. To get maximum crispiness o vegetables used in salads, such as lettuce,radishes, carrots, etc., immerse them in a mixture o ice cubes and water abouta hal-hour beore serving.

9. Keep ruit salad or other cut items in the rerigerator until just beore serving.Some ruits brown very quickly ater being cut. Sprinkle them with resh lemonjuice to give the ruit salad a resh appearance or a longer time.

FRUITS & VEGGIES FOR GOOD HEALTH

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utr t onCHAPTER 8DESSERTS: MAKING THE RIGHT CHOICES

Sweet FactsSugar is a carbohydrate. Carbohydratesare divided into complex carbohydrates(starches and ber) which are oundin ruits, vegetables, and whole grainproducts, and simple sugars includingsucrose (table sugar), ructose (ruit sugar) and lactose (milk sugar). The digestive processbreaks down all carbohydrates (except ber) into sugar. So sugar is the main orm o uelor the body. While ruits, vegetables, and grain products contain starches, they're alsogood sources o essential vitamins, minerals and ber. The "natural" sugars ound in ruitand milk are not a cause o concern because they are intended or the body to use.

Some oods such as candy contain a large amount o simple sugars that supply manycalories but ew benecial nutrients. Try to eat these high-sugar oods less requently or insmaller amounts, and i you are over-weight or need lower calories, plan to eat even less

simple sugars.

Sensible DessertsWhen preparing desserts at home, usevegetable oil rather than butter since itcontains less cholesterol. Use low-at orskimmed milk instead o ull cream milk.Also, try replacing white four with whole-grain four i possible. Use resh ruitsto provide sweetness and reduce theamount o sugar.

Its a act that desserts are a part oeveryones diet, even i only takenoccasionally. On a positive note,desserts can supply you and yourkids with many o the same nutrients

provided by oods in the major oodgroups. For example, ice cream containsmilk, which is essential or a healthydiet. The only problem is that dessertssuch as ice cream are also high in atand sugar content so they add extracalories. However, instead o eliminatingdesserts altogether, opt or choices thatare lower in at and sugar! Homemadeice creams or iced yogurt with ruits canbe a great summer treat.

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utr t onCHAPTER 9KNOW YOUR OILSVegetable oils are an important part o a balanced diet because they help protect body

tissues and organs, help the body absorb calcium and vitamins A, D, E, and K, and keep

skin healthy. They also help produce and regulate hormones, as well as maintain body

temperature. However, vegetable oils are liquid at and are thereore high in calories,

which are easily stored by the body and converted to body at.

The best and worst choices!Oils are by nature a combination o saturated and unsaturated ats. Unsaturated ats can

either be monounsaturated or polyunsaturated. All oils are a combination o the three

ats in dierent percentages (see table).

Saturated ats increase the risk or certain diseases such as heart disease and some

types o cancer and are considered bad ats because they raise both bad LDL and

good HDL cholesterol, while unsaturated ats are good ats because they lower the

bad LDL cholesterol. Saturated ats are mainly animal ats such as butter, ghee, dairy

products and meat, but are also ound in high concentrations in coconut oil and palm

oil, so these are your worst choice o oils.

Monounsaturated ats are considered the healthiest since they produce less acid in the

digestive tract that may lead to colon cancer. These are ound mainly in olive oil, peanutoil and sesame oil.

Polyunsaturated oils not only lower the bad LDL cholesterol, but also lower the good

HDL cholesterol, so the amount in your diet should be limited. However, they are high

in vitamin E and provide essential atty acids (omega-3 and omega-6) that the body

cannot produce.

For better health, choose oils that are low in saturated at and high in monounsaturated

at. The ollowing table lists various oils in decreasing order o monounsaturated at

content.

% FatType o Oil Saturated Polyunsaturated Monounsaturated

Olive Oil 14 12 74Peanut Oil 18 33 49

Sesame Oil 15 43 42

Palm Oil 52 10 38

Corn Oil 13 62 25

Flaxseed (linseed) Oil 10 69 21

Sunfower Oil 11 69 20

Coconut Oil 92 2 6

THE


Tips or loweringsaturated at intake

Cook with vegetable oils instead o

butter or ghee.

Use olive oil in salad dressings andmarinades.

Substitute sunfower or corn oil or

butter or margarine in baking.

Limit your consumption o commercially

prepared baked goods (such as cakes,

doughnuts and cookies), snack oods

(such as potato chips and crackers), and

processed oods, including ast oods.

Avoid oods that list vegetable

shortening in their ingredients.

Avoid ried oods in restaurants, sincetheir repeated usage o oil can release

toxic compounds associated with

increased risks or heart disease, stroke,

Alzheimers, Parkinsons, liver disease

and even cancer.

DO NOT reuse oil ater rying.

Olive OilOlive oil protects against heart diseaseand cancer, reduces the risk o high bloodpressure, ghts cholesterol, and reducesinsulin needs o diabetics. Consumingabout two tablespoons o olive oil dailymay reduce the risk o heart disease. Oliveoil also slows the development o cancer

cells and increases their sel-destruction.To get the maximum health benets,choose extra virgin or virgin olive oil.Olive oil may not be the best choice orcooking at a high temperature because itis more likely to burn or smoke.

Peanut OilPeanut oil is good or cooking at highertemperature, but it is slightly higher insaturated ats.

Sesame OilSesame oil contains powerul antioxidants butits benets are damaged by heat so it is bestused in salads or added to cooked dishes.

Flaxseed oil (zeit haar)Flaxseed or linseed oil is considered one othe healthiest oils. It lessens constipation,boosts immunity, promotes healthy skin,and also contains healthy compounds.However, it can only be served cold sinceit spoils easily so its use is limited to saladdressings and cold sauces.

Sunfower OilSunfower oil is high in vitamin E and lowin saturated at, and has been shown to

have benets or the heart. It can be usedat high cooking temperatures. It may alsohelp ood stay resher and healthier orlonger periods o time.

Corn OilCorn oil can be used at high cookingtemperatures, making it valuable or rying.It has a milder taste and is less expensivethan most other types o vegetable oils,but is slightly higher in saturated ats.

BEWARE!Hydrogenated ats or trans ats areman-made ats that are cheaper and havea longer shel-lie and hence are used inprocessed oods such as cookies, crackersand peanut butter. They are also usedinstead o oil or rying in many restaurants

and ast-ood establishments because theywithstand heat better and can be usedlonger. These ats are as bad or sometimeseven worse than saturated ats.

KNOW YOUR OILS


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26 MOOD FOOD

Mood Boosting Tips

A proper diet helps you overcome stress and elevate your mood.

Here are some guidelines:

1. Don't skip breakast.In the mornings, the brain doesn't have any uel. That's why we are usually sensitive and

cranky. The right combination is carbohydrates and proteins. Examples o balanced

breakasts are: eggs, whole wheat bread and orange juice; or cheese, whole wheat

bread and a piece o ruit.

2. Watch your caeine intake.Having one or two cups o coee a day (preerably in the morning) is okay. More than

that will cause heart palpitations, uneasiness and may lead to insomnia. Cola, tea and

chocolate also contain caeine, so cut down on them as well.

3. Eat ruit instead o sweets.Sweets give you a quick boost o energy, but then your blood sugar levels drop and so

does your mood. Fruits are better because they are turned into energy slowly by the

body without upsetting your blood sugar balance.

4. Avoid overeating.It makes your brain sluggish, because ater a large meal, your blood is diverted rom the

brain to the digestive tract. Eat our to six small meals a day, including snacks to keep

your energy level constant.

HAPPY FOODS

In addition to getting a balance o carbohydrates, proteins and ats, these oods canboost your mood:

Bananas, pineapple, plums, nuts, milk, turkey, seaood (especially clams, oysters,octopus and squid), and sunfower seeds contain tryptophan, a substance thatincreases your brain's "happy chemical" serotonin.

Red pepper activates the body to release endorphins, "eel-good hormones."

Spicy ood can lit your spirit by stimulating your taste buds.

27

utr t onCHAPTER 11FOOD FOR THOUGHT!Improve your amily's memory, learning, attention, and creativity with these oods.

MEMORYCarrots: Strengthen the memory, because they activate the metabolism o the brain.When you are trying to memorize something, try to eat a small plate o carrot saladdressed with oil.

Pineapple: Contains high amounts o vitamin C that is necessary or memorizing a longpiece o text. Also contains manganese, another important mineral.

Avocado: Good or the short-term memory. Contains plenty o essential atty acids.Eating a hal avocado is enough.

Rosemary (hasalban), Sage (maryamiah), Anise (yansoon): These herbs have beenknown to improve memory and acilitate the supply o blood and oxygen to the brain.

LEARNINGCabbage: Slows down the activity o the thyroid glands and decreases nervousness.

This enables youto learn more easily because youwill be coping with less stress.

Lemon: Makes you energetic and increases yourperceptive ability due to its vitamin Ccontent.

ATTENTIONShrimp: Supplies omega-3 atty acids that are useul in extending the period o payingcareul attention.

Onions: Benecial when you are going through a period o extreme mental and physicalexhaustion. Onions also dilute the blood, allowing the brain to receive oxygen in a moreecient way.

Nuts, Walnuts, Pistachios, Peanuts: Strengthen the nerves and increase attention byactivating neurotransmitters necessary or receiving the inormation.

CREATIVITYGinger:The substances that ginger contains enable the brain to produce new ideas.Ginger alsohelps dilute the blood so it can fow more easily, allowing more oxygen toenter the brain.

Cumin: The evaporating oils that it contains stimulate the nervous system or creativethinking. A cup o cumin tea is prepared with two teaspoons o cumin.


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28 29

utr t onCOMPLETE GUIDE TOFAMILY NUTRITION

HONEY FOR HEALTH AND HEALING

CHAPTER 12

Honey is probably the worlds most ancient sweetener. It has been used totreat a wide range o medical problems. Read on to nd out more.

Honey is mostly made up o simple carbohydrates and water. The average carbohydrate

content is about 40% ructose and 30% glucose, which makes honey sweeter than

sugar. The rest consists o maltose, sucrose and other sugars. Each tablespoon o honeyprovides 17 grams o carbohydrates and has approximately 64 calories. Honey contains

a small amount o vitamins and minerals, amino acids and antioxidants. These include

B vitamins, calcium, copper, iron, magnesium, manganese, phosphorus, potassium and

zinc. The amount and type o antioxidants present depends on the variety and source

o honey. There are over 300 varieties o honey worldwide. The color, favor and smell

dier depending on the fowers visited by the honey bee. Lighter honey usually has a

milder taste than darker honey. Generally, darker honey has higher antioxidant content

than lighter honey.

Honey BenetsResearch indicates that honey can acilitate the growth o good bacteria that is

important to the proper unction o the intestinal tract. Research has also shownthat honey increases the bodys absorption o calcium. Honey is also an eective

carbohydrate beore, during and ater exercise or sport. I t is a good energy booster that

helps maintain blood sugar levels, prevent atigue, enhance athletic perormance, and

accelerate recuperation. Honey has been shown to sustain blood sugar levels or at least

two hours ater exercise.

Honey also helps treat sore throats and other bacterial inections. Further research has

shown that honey stops the growth o bacteria that cause dental cavities and may be

eective in treating gum infammation.

An ancient benet that has now been rediscovered is honey's ability to help heal

wounds. Because it contains hydrogen peroxide, honey has antibacterial properties that

help ght inection in wounds. Its anti-infammatory action may also ease pain, improve

circulation and stimulate the growth o healthy tissue. However, always make sure toseek medical care in the case o wounds.

Storing HoneyHoney has an average shel lie o two years and should be stored at room temperature,

away rom any sources o heat. I properly processed, packaged and stored, honey can

maintain its quality or a long time, although it may tend to lose some o its aroma and

favor. I it becomes cloudy or crystallized, or to make it easier to pour and measure, place

the uncovered container in a microwave and warm it slightly or place the container in a

pan o warm water until crystals dissolve.

HONEY HAZARDS!

Dont add honey to your babys

ood, water or ormula, or dip

your babys pacier in honey.

Honey may contain clostridium

botulinum spores that can cause

inant botulism - a rare but

serious disease that aects thenervous system o babies under

one year o age because their

intestines are not ully developed.

N t iti

THE


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30 31

Did you know that there are invisible invaders all around us, just waiting or the rightmoment to attack? They are alive and sneaky, and beore you know it, they are in your

house, in your kitchen, and worse, in your ood. Without realizing it, you might haveinvited them in yoursel when you bought a can o tuna rom the store or when youbrought home sh that looked delicious at the market.

Although these unwanted microbes are undetectable by sight, smell or taste, they

represent a potential hazard to your health. They range rom bacteria to viruses and arethe number one cause o ood poisoning. Food poisoning symptoms vary according tothe type o microbe, but they include nausea, vomiting, stomach ache, diarrhea, and in

severe cases, can progress to dehydration leading to death.

There are two types o ood poisoning: one that comes rom toxins made by certainbacteria in ood itsel, and another that is caused by bacteria which multiply inside yourbody ater you have eaten contaminated ood. The second type has a slower onset and

is usually milder than the rst type.

So, to prevent ood poisoning, we need to take strict measures to keep microbes outo our ood rom the start and to prevent bacteria in ood rom growing and multiplying.

Bacteria show diversity in their means o survival. For instance, some fourish in warmtemperatures, such as when ood is let out o the rerigerator or too long. Thereore,prompt rerigeration o letovers is a must. Other microbes are capable o thriving evenin rerigerators, so it is important to make sure that the ood is already properly handled

and cooked beore rerigerating it.

Some bacteria grow where there is no oxygen surrounding them, such as in cannedoods, causing a type o poisoning called botulism that leads to blurring o vision,

diculty in swallowing and can progress to paralysis. Dont buy bulging canned oodsat the supermarket, because this is an indicator o ood inection. When preparing homecanned oods such as jams, thoroughly wash the ruit rst, because this type o bacteria

resists boiling and rerigeration and fourishes in jars, where there is no oxygen. The onlyway to prevent the bacteria is by washing the ruit very well rom the start.

Food poisoning is also caused by viruses such as Hepatitis A, which can come rom sh andshellsh that are stored in contaminated water. It can also be contracted rom ood handlers

inected by the virus. Thereore, choose reputable sh markets and restaurants.

Food will never be completely ree o microbes, but the key point is to keep the amount

o microbes minimal so that our immune systems can protect us. I t is also important to

know that contaminated ood isnt the only reason you could all ill, because microbes

are also present on our hands, on kitchen cutting boards and even kitchen cutlery.

NutritionCOMPLETE GUIDE TOFAMILY NUTRITION

IS YOUR FOOD SAFE?

CHAPTER 13

Thats why you should always thoroughly wash your hands and everything you use or

cooking. I you ollow strict guidelines when buying and handling ood, you can kiss

those microbes good bye.

AVOID FOOD POISONING!Supermarket Tips Always look at the expiry date to make sure the product is not expired.

Buy frozen foods last so that they remain frozen until you get home.

Dont buy swollen, leaking or torn packages.

Put frozen foods in the freezer and perishable foods in the refrigerator

immediately ater you get home.

Dont buy foods in cans that are bulging or distorted.

When buying fresh sh, buy only the ones in direct contact with the ice.

Buy only fresh looking fruits and vegetables.

Be an active consumer by informing the authorities if you see an expired,leaking or swollen product on the shel.

Cooking and Kitchen Tips Wash hands, cutting boards and cutlery thoroughly before cooking and

in between handling raw and cooked ood to prevent the transmission o

microbes rom the raw ood to the cooked ood.

If your hand is cut or you have an infection, dont cook.

Thaw food in the refrigerator overnight, or in the microwave, or under cool

running water. Do not thaw at room temperature.

Place packages of raw meat, sh or poultry on a plate during defrosting

to prevent them rom dripping on anything else. Raw juices oten contain

microbes. Dont thaw and then refreeze the same food.

Use plastic cutting boards, not wooden ones, because bacteria can more easily

hide in the grooves caused by the knie on wooden boards.

Cook ground meat until it is no longer pink.

Drink pasteurized milk.

Immediately refrigerate leftover food.

Heat leftovers thoroughly before eating.

Wash fruits and vegetables thoroughly under running water.

IS YOUR FOOD SAFE?

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utr t onCOMPLETE GUIDE TOFAMILY NUTRITION NEW & NUTRITIOUS RECIPES

GREEK ISLAND OMELETServes 2

1/4 cup (60ml) onion, chopped

1/4 cup (60ml) artichoke hearts,

chopped

1/4 cup (60ml) black olives, chopped

1/4 cup (60ml) tomatoes, chopped 4 eggs

2 tbsp (30ml) green olives, pitted

Salt and pepper, to taste

In a small skillet, cook onion or2 minutes until tender crisp. Addartichoke hearts, cook until heated thoroughly. Add olives and tomatoes, toss briey.Remove rom heat and set aside. Combine eggs, salt and pepper. Heat large skilletand add egg mixture. Cook gently or 5 minutes or until eggs begin to set, then gentlylit edges o omelet and tilt skillet to allow uncooked portion to ow underneath.When egg mixture is set, spoon vegetable mixture over hal o omelet and old otherhal over vegetable mixture. Slide onto serving plate.

Note: You can substitute artichoke with any other vegetable. Zucchini, red peppers andbroccoli are great choices!

CRUNCHY APPLE BRAN MUFFINSMakes 12 muns

1 cup (250ml) oats

1 cup (250ml) bran cereal

1 tbsp (15ml) baking powder

1/2 tbsp (2ml) cinnamon

1/4 tsp (1ml) salt

3/4 cup (85ml) walnuts, chopped

1 apple, chopped nely 2 tbsp (30ml) honey

1/3 cup (180ml) skimmed milk

2 large egg whites

2 tbsp (30ml) vegetable oil

Preheat oven to 350o

F (180o

C). Mix all dry ingredients in a large bowl. In a small bowlcombine remaining ingredients, mixing thoroughly. Add wet ingredients to dry andstir gently until mixed. Fill 12 lightly oiled or paper-lined mufn tins. Bake 15-20 min-utes, or until lightly browned. Set aside 5 minutes beore removing rom mufn tins.Cool mufns on wire rack.

RECIPES PROVIDED BY

c h o i c e s c e n t e r @ g m a i l . c o mM o b i l e : 0 1 0 4 5 9 8 2 8 3

w w w . e x p a t o a s i s . c o m / c h o i c e s

Te l : 2 3 7 8 4 5 1 9

BANANA NUT MUFFINSMakes about 12 to 16 medium sized muns or 44 to 48 mini-muns

2 cups whole wheat our

1 cup ne whole grain bulgur

1/2 cup ground axseed

1/2 cup nely ground walnuts

1/2 cup coarsely chopped walnuts

1 tsp cinnamon

1 tbsp baking powder

1/2 tsp baking soda (sodium bicarbonate)

2 cups soy milk

2 cups mashed ripe bananas

1 tbsp lemon juice

1 cup dates

1 tsp liquid vanilla or 1/4 tsp granules (no sugar added)


F (190o

C). Heat 1 cup o soy milk, pour over bulgur and allow tosoak or 15 minutes while preparing the other ingredients. Coat the mufn cups witha little oil. Remove the pits rom the dates and chop coarsely. Put 1/2 cup dates in

blender with 1 cup soy milk and the bananas. Blend until smooth. Add the other 1/2cup dates and blend just until dates are in small pieces. Add lemon juice and vanillaand mix. In a bowl place the whole wheat our, ground axseed, ground walnuts,coarsely chopped walnuts. Add cinnamon, baking powder and baking soda and stirdry ingredients well. Mix liquid ingredients into dry ingredients including soakedbulgur. Stir just until mixed. Spoon mixture into mufn cups lling each to the top.Bake or 20 to 25 minutes until lightly browned. Remove rom pan and place on acooling rack. Serve warm or cold.

Note: You can use oats instead o bulgur.

PANCAKES

Makes 8 pancakes

2 cups (500ml) whole wheat or whole grain our

1 tsp (5ml) baking soda

1 tsp (5ml) baking powder

1/2 tsp (2ml) salt

1 egg

1 egg white

2 cups (500ml) labna

1 tsp (5ml) vanilla avoring

NEW & NUTRITIOUS RECIPES


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34 35

2 tbsp (30ml) vegetable oil

Fruit topping (see recipe below)

In a large bowl, combine our, baking soda, baking powderand salt. In a mediumbowl, whisk together egg and egg white until very oamy. Add labna, vanilla, and oil.Stir into our mixture until just moistened. In a heated non-stick pan, spread a thinlm o vegetable oil and pour 1/3 cup (85ml) batter to orm a 4 inch (10cm) pancake.Cook 2 to 3 minutes or until the bottom is browned. Turn and cook or 1 to 2 minutes

longer. Keep warm. Cover with ruit topping.

FRUIT TOPPINGSStrawberry Spread

1 cup strawberries

1 cup mashed bananasBlend ingredients in a blender until smooth. Heat to a boil in a saucepan, then simmeruntil the mixture thickens. Stir requently.

Apple SpreadPeel and core 6 apples, chop into small pieces and add hal a teaspoon cinnamon, aquarter teaspoon nutmeg, and a teaspoon o lemon juice. Place in a pan with a quar-ter cup water and bring boil or ten to 15 minutes until mixture reaches the desiredthickness.

Date SpreadAdd 1 cup pitted dates to 1/2 cup (125ml) water. Boil gently or 6-8 minutes, stirringuntil smooth.

VEGETABLE WITH LEMON YOGURT DRESSINGServes 4

1 large carrot, sliced

4 cauliower orets, broken into small pieces

4 broccoli orets, broken into small pieces

20 green beans, trimmed and halved

2 tbsp (30ml) non-fat yogurt

2 tbsp (30ml) lemon juice

1 tbsp (15ml) honey

1 garlic clove, minced

Fresh pepper

2 tbsp (30ml) parsley, chopped

2 tbsp (30ml) parmesan cheese, grated


Bring saucepan o water to boil. Add carrots and cauliower and boil or 2 minutes.Add broccoli and green beans. Cook or 1 minute or until tender crisp. Drainvegetables and reresh briey under cold water. Pat dry and place in a bowl. Placeyogurt, lemon juice, honey, garlic and pepper in a container with lid and shake tocombine. Pour dressing over vegetable mixture. Toss to coat. Sprinkle with parsleyand parmesan cheese.

ARTICHOKE SALADServes 4

6 artichokes, cooked or 400g tin artichoke hearts, rinsed and drained

1 red bell pepper, sliced thinly

1 small red onion, sliced thinly

1 small cucumber, sliced thinly

5 black olives, pitted and halved

1 large tomato, cut into small wedges

1 tbsp (15ml) capers, rinsed


1 tbsp (15ml) olive oil

1 tbsp (15ml) vinegar 1 tbsp (15ml) lemon juice

1/4 tsp (1ml) salt

1/4 tsp (1ml) pepper

Cut artichokes in hal and place in a salad bowl. Add peppers, onions, cucumbers,olives, tomatoes, and capers. Toss gently to mix. Place garlic, oil, vinegar, lemon

juice, salt and pepper in covered container and shake to combine. Pour dressing overvegetable mixture and toss gently.

SPINACH SALADServes 4

Large bunch of fresh spinach, washed and drained well

1 small red onion, sliced thinly

1 red or yellow pepper, sliced thinly


2 tbsp (30ml) soy sauce

2 tbsp (30ml) vinegar

2 garlic cloves, minced

1 tbsp (15ml) fresh ginger, minced



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36 37


1/4 cup (60ml) almonds, toasted and slivered

In a large bowl, combine spinach, onion and peppers. Place oil, soy sauce, vinegar,garlic, ginger and pepper in covered container and shake well. Add dressing tospinach mixture. Top with almonds and serve immediately.

RATATOUILLE 1 tbsp (15ml) olive oil 1 large onion, chopped coarsely


1 green pepper, chopped coarsely

1 red pepper, chopped coarsely

1 medium eggplant, cubed

2 cups (500ml) mushrooms, sliced thickly

3 small zucchini, sliced thickly

4 tomatoes, cubed

1 cup (250ml) tomato sauce

1/4 cup (60ml) resh basil, chopped

1 tbsp (15ml) lemon juice

2 tsp (10ml) thyme 1 tsp (5ml) oregano

1 tsp (5ml) cumin

Salt and pepper, to taste

1/4 cup (60ml) resh parsley, chopped

Heat oil in a large non-stick rying pan. Add onions and garlic, saut or 5 minutes.Add green and red peppers, eggplant, mushrooms, zucchini, tomatoes, tomato paste,basil, lemon juice, thyme, oregano, cumin and salt and pepper. Stir well and cover.Reduce heat to medium low and cook or 20 minutes. Add parsley and continuecooking or another 10 minutes.

Note: Use on whole wheat pasta or meat, or as a vegetable side dish.

BEEF PATTIES WITH CHERRY TOMATO SAUCEServes 4

500g lean ground beef

1 egg

2 tbsp (30ml) water


1 tsp (5ml) oregano


1 tbsp (15ml) lemon rind, grated

1/4 tsp (1ml) salt


Cherry Tomato Sauce (see below)

In a large bowl place egg, water, garlic, oregano, lemon rind, salt, pepper and ground

bee. Mix well and shape into 4 inch (10cm) patties. In non-stick pan, ry patties over

medium-high heat, turning once, until well cooked, about 12 minutes. Serve topped

with Cherry Tomato Sauce.

CHERRY TOMATO SAUCE 1 tbsp (15ml) olive oil


3 cups (750ml) cherry tomatoes, halved

1 tbsp (15ml) tomato paste

1/4 cup (60ml) water

1/4 tsp (1ml) salt


2 tbsp (30ml) black olives, pitted and sliced

2 tbsp (30ml) fresh parsley, chopped nely

In a non-stick pan heat oil, saut garlic or 2 minutes. Add tomatoes, tomato paste,

water, salt and pepper. Cook or approximately 5 minutes, stirring until thickened

and tomatoes are sotened. Add olives and parsley. Spoon over cooked Bee Patties.

Note: This sauce is great on pasta or a baked potato!

SPINACH AND COTTAGE CHEESE CANNELLONI 1 large bunch fresh spinach, or 1 package frozen spinach

500g fat-reduced cottage cheese (may use ricotta cheese)

1/2 tsp (2ml) nutmeg

2 tbsp (30ml) pine nuts, toasted 1/3 cup (85ml) parmesan cheese, grated nely

8 crepes (check next page for crepe recipe)

400g jar tomato sauce

Pepper, to taste

I using resh spinach, cook until wilted. Drain spinach and squeeze out the extra

moisture. In a small bowl combine spinach, cottage cheese, nutmeg, pine nuts,

and hal o parmesan cheese. Lay one crepe on at surace. Spread a quarter o the

mixture over the long edge o the crepe. Roll up and place in baking dish. Repeat



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38 39

or remaining crepe. Spread tomato sauce over the rolled crepes and season with

pepper. Cover and bake 350o

F (180o

C) or 25 to 30 minutes. Sprinkle with remaining

parmesan cheese. Allow to sit or 5 minutes beore serving.

Note: You can also use packaged lasagna sheets or cannelloni!

EASY CREPES 2/3 cup skim milk, room temperature 1/2 cup white our

2 eggs

1 1/2 tbsp melted butter

1/2 tsp sugar

1/8 tsp salt

3 tbsp vegetable oil

Mix rst 6 ingredients in a blender until just smooth. Cover the batter and chill it or

30 minutes. Spread thin lm o vegetable oil on a 7 inch diameter nonstick pan and

heat over medium heat. Swirl 2 tablespoons o the batter so it coats the bottom o

the pan. Cook until the edge o the crepe turns light brown (about 1 minute). Loosen

the edges o the crepe gently with a spatula and careully turn it. Cook until the

bottom o the crepe beginsto brown in spots (about 30 seconds). Place the crepe ona plate and cover with s single paper towel to separate it rom the next crepe that will

be placed on top o it.

APPLE AND STRAWBERRY CRUMBLEServes 4

3 apples, peeled, cored and sliced

2 tbsp (30ml) honey

2 tbsp (30ml) water

2 cups (500ml) strawberries, halved

1 cup (250ml) oats 2 tbsp (30ml) brown sugar

1/2 tsp (2ml) cinnamon

2 tbsp (30ml) butter


F (200o

C). Place apples, honey and 2 tablespoons (30ml) water in a

saucepan. Bring to boil, then reduce heat to low. Cover and simmer or 3 to 4 minutes,

or until apples are sotened. Remove rom heat and stir in strawberries. Spoon apple

mixture into baking dish. Place oats in a ood processor and process until mixture is

coarse. Combine oats in a bowl with sugar, cinnamon, and butter. Mix together and spoon


evenly over the ruit. Bake 15 to 20 minutes or until the crumble is crisp and golden.

FRUIT CUPSServes 4

1 cup (250ml) non-fat yogurt

2 guavas, peeled, seeded and cubed

2 kiwi, peeled and cubed 2 tbsp (30ml) raisons or chopped nuts

Spoon yogurt into 2 small serving bowls. Divide ruit evenly placing on top i yogurt.

Sprinkle nuts or raisons according to your preerence.

APRICOT OATMEAL COOKIES 1 cup (250ml) dried apricots, chopped

1/3 cup (85ml) boiling water

1 cup (250ml) whole grain our

1/2 cup (125ml) oats

1/4 cup (60ml) soft brown sugar

1/2 cup (125ml) walnuts, chopped 1/2 tsp (2ml) baking powder

1/2 tsp (2ml) cinnamon

2 egg whites



F (180o

C).

Lightly grease baking pans. Place

apricots in a bowl and pour boiling

water over. Allow mixture to cool.

In a large bowl combine oats, our,

sugar, walnuts, baking powder and

spices. Beat egg whites until sti,old into cooled ruit mixture. Add

oil and stir to mix. Add ruit mixture

to our mixture and mix until just

combined. Drop by spoonuls onto

baking pan. Bake or 12-15 min-

utes. Let cool or 5 minutes beore liting rom pan. Place on wire rack to cool. Store

in air tight container.

RECIPES PROVIDED BY

c h o i c e s c e n t e r @ g m a i l . c o mM o b i l e : 0 1 0 4 5 9 8 2 8 3

w w w . e x p a t o a s i s . c o m / c h o i c e s

Te l : 2 3 7 8 4 5 1 9


Family Nutrition Guide 2009_0

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