Brownlie Chiropractic

Orange-Cucumber Salad

Makes 4 Servings

Mary Lee Berta
Ranchester, Wyoming

In a medium bowl combine the oranges, cucumber, pepper and onion. Add the vinegar, oil, sugar and salt; toss to coat. Serve at once.

Per Serving: 66 calories, 1 g Total Fat, 0 g Saturated Fat, 0 mg Cholesterol, 137 mg Sodium, 14 g total Carbohydrate, 3 g Dietary Fiber, 1 g Protein, 49 mg Calcium.

Serving Provides: 1 Fruit/Vegetable.
Points Per Serving: 1.

Ingredients:
3 Oranges, peeled and sliced
1 cucumber, peeled and sliced
12 green bell pepper, seeded and cut into 1” strips
14 red onion, thinly sliced
3 tablespoons canola oil
12 teaspoon sugar
14 teaspoon salt

Penne with Shrimp and Mushrooms

Makes 4 Servings

Koreena M. Taylor
Albuquerque, New Mexico

In a large nonstick skillet, melt the margarine. Add the onion and garlic; cook, stirring as needed, until softened, about 5 minutes.
Add the shrimp and mushrooms; cook, stirring as needed, until the shrimp turn pink and the mushrooms have released their liquid, 6-8 minutes. Stir in the parsley, lemon juice and pepper. Serve the penne, topped with shrimp mixture.

Per Serving: 379 Calories, 6 g Total Fat, 1 g Saturated Fat, 174 mg Cholesterol, 178 mg Sodium, 48 g Total Carbohydrate, 4 g Dietary Fiber, 32 g Protein, 94 mg Calcium.

Serving Provides: 2 Breads, 1 Fruit/Vegetable, 2 Protein/Milks, 1 Fat.

Points per Serving: 7.

Ingredients:
1 Tablespoon unsalted stick margarine
1 onion, chopped
4 garlic cloves, minced
1 ¼ pounds medium shrimp, peeled and deveined
4 cups sliced mushrooms
½ teaspoons coarsely ground black pepper
4 cups hot cooked Penne

Granola Apple Wedges

Ingredients:
• 2 Tbsp. Peanut Butter, preferably natural
• 1 Tsp. Honey
• 1 Braeburn or Red Delicious apple, quartered and cored
• 1/3 cup low-fat granola
Cut In a small bowl, mix together the peanut butter and honey. Spread a thin layer of peanut butter on cut sides of each apple wedge. Roll wedges in granola, pressing gently to adhere granola to peanut butter layer. Serve. Makes 2 servings.

Frozen Oranges

Ingredients:
• 4 Oranges
• 4 Cups of Orange Juice
• 4 Cherries
Cut the tops off the oranges in a zigzag pattern. Hollow out the insides, remove the seed and combine in a blender with the juice. Set the rinds in a muffin tin and fill with the mixture. Drop a cherry inside each orange. Freeze for 2 to 3 hours. Soften the treats for 5 minutes, then serve. Makes 4.

Frozen Bananas

Ingredients:
Bananas
Skewers (optional)
Cut bananas in half crosswise. Insert skewer in the thicker end. Place bananas on a tray and place in freezer. When frozen, move to a plastic bag and keep frozen until ready to use.
Toppings:
Yogurt nuts, finely chopped
Peanut Butter applesauce
Melted Chocolate Coconut
Wheat Germ
Allow bananas to thaw slightly. Put toppings in small bowls. Dip banana before each bite. Eat plain or roll or dip into any of the toppings. Use the wet topping before the others to stick.

Cheesy Peas

Ingredients:
• 4 big handfuls of fresh or frozen
peas
• A knob of butter
• 1 lemon
• A big handful of freshly grated
Parmesan cheese
• Ground white pepper
Boil the peas until perfect, then remove from the heat and drain in a colander, saving a small cup of the cooking water. Put the peas back in the pan with some of the reserved water and add a knob of butter. Stir around, then sprinkle in the parmesan cheese and stir again until every single pea is lightly coated in the sweet, delicately melted cheese. You may need to add a bit more water to loosen the peas– you want them to be oozy. A small squeeze of lemon juice always lifts the peas and cuts through the cheese, and a sprinkle of whit pepper is nice too. This dish is best made quickly at the very last minute. The moment those peas begin to cool, things start getting a little rubbery and you definitely don’t want that.

Blueberry Crisp

Ingredients:
• 4 1/2 c. fresh blueberries
• 1/3 c. sugar
• 2 Tsp. lemon juice
• 4 Tbsp. shortening
• 1/3 c. brown sugar
• 1/3 c. flour
• 3/4 c. oatmeal
Place berries in greased 1 1/2 quart deep dish. Sprinkle with white sugar and lemon juice. Cream shortening and brown sugar, add flour and oatmeal. Mix well until crumbly. Sprinkle over top of berries. Bake 40 minutes in 350 degree oven. Serve warm or cold.

Glitter Grapes

Ingredients:
• 1 lb. of seedless grapes, pulled from the stems and rinsed.
• 1- 3 oz. package regular gelatin, flavor of your choice. (Not Prepared)
• Water
Spread the gelatin mix on a plate, about 1/4 at a time. Rinse the grapes under water, and place a handful on the plate. Shake the plate gently to roll the grapes in the gelatin, coating the grapes. Place coated grapes into a bowl. Repeat with the remaining ingredients until all of the grapes are covered. Place the bowl and let set in the refrigerator for about 1 hour, until the gelatin is set. These are better the colder they are.

Pasta Salad with Green Grapes

Ingredients:
• 8 oz. shell or elbow macaroni
• 2 c. chopped boneless chicken breast (cooked)
• 1/2 c. green seedless grapes
• 1 can black olives
• 1 c. sliced water chestnuts
Cook macaroni according to package directions, drain well. Cool. Rinse macaroni in water to cool quickly. Drain well. Add remaining ingredients and toss lightly with ranch salad dressing to cover. Chill before serving.

Fruit and Nut Salad

Recipe for a fruit and nut salad made with apples, pears, oranges, honey and
vinegar.
INGREDIENTS:
• 1 large red apple, sliced thinly
• 1 large pear, sliced thinly
• 1 large orange, peeled and sliced
• 1/3 cup vegetable oil
• 3 tbsp. white wine vinegar
• 1 tbsp honey
• 1/2 cup chopped pecans
• Lettuce Leaves
PREPARATION:
In a large bowl, combine sliced fruit. In a small bowl, combine oil, vinegar, and honey; blend well. Pour oil mixture over the fruit, tossing to coat well. Arrange fruit on 6 lettuce lined salad dishes; sprinkle each with a heaping teaspoon of chopped nuts.

Broccoli Orange Salad

Ingredients:
• 5 cups broccoli flowerets
• 2 Tbsp. almonds
• 2 oranges
• 1 orange, grated peel & juice.
• 5 green onions, chopped
• 2 Tbsp. white vinegar
• 1 Tbsp. sugar
• 2 Tbsp. olive oil
• salt and pepper, optional
Steam broccoli flowerets in covered saucepan for 3 minutes only. Remove quickly and rinse with cold running water until broccoli is no longer warm. Do not cook further. Place in serving bowl and chill, covered.
Meanwhile, in a medium-sized bowl, combine almonds, drained mandarin oranges, grated peel and juice from orange, green onions, and remaining ingredients except for salt and pepper. Toss gently and allow to stand at room temperature for about 15 to 30 minutes. When ready to serve, pour marinated orange mixture on chilled broccoli and toss very gently. Season to taste with salt and pepper, if desired, and serve.

Banana Oat Bran Bread

Ingredients:
• 3/4 c. oat bran
• 3/4 c. whole wheat flour
• 1/4 c. all-purpose flour
• 1 tsp. nutmeg
• 1 tsp. baking soda
• 1/2 tsp. baking powder
• 1/4 tsp. salt
• 2 ripe bananas– mashed
• 1/2 c. raisins
• 1/4 c. nuts
• 2 tbsp. lemon juice
• Grated peel of lemon
• 1/2 c. sugar
• 2 egg whites beaten
• 1/4 c. vegetable oil
• 1 tsp. vanilla
Combine oat bran, flours, nutmeg, baking soda, baking powder and slat. In separate bowl, combine bananas, lemon juice, peel, raisins, nuts, sugar, egg whites, oil and vanilla.
Stir dry ingredients into banana mixture. Transfer into a lightly greased and floured 9x5 inch loaf pan and bake at 350 degrees for 45 minutes or until wood pick comes out clean. Turn bread onto cooling rack before slicing. Bakes 12 slices.

Twenty-four Hour Salad

Ingredients:
• 6 cups shredded iceberg lettuce
• 1/2 c. chopped celery
• 1/2 c. chopped green bell pepper
• 1/2 c. chopped onions
• 1/2 c frozen green peas, thawed
and drained
• 1 1/2 c. mayonnaise
• 2 Tbsp. white sugar
• 2 c. shredded Cheddar cheese
• 1 (3oz.) can bacon bits
In a large transparent bowl, layer lettuce, celery, bell peppers, onions, peas, mayonnaise, sugar and cheese. Sprinkle bacon bits evenly over the top of the salad.
Cover bowl, and refrigerate for 24 hours before serving.

Chicken & Blueberry Pasta Salad

Ingredients:
• 1 lb. boneless, skinless chicken
breast, trimmed of fat
• 8 oz. whole wheat fusilli
• 3 Tbs. extra virgin olive oil
• 1 Lg. shallot, thinly sliced
• 1/3 c. reduced sodium chicken
broth
• 1/3 c. crumbled feta cheese
• 3 Tbsp. lime juice
• 1 c. fresh blueberries
• 1 Tbs. chopped fresh thyme
• 1 Tsp. freshly grated lime zest
• 1/4 Tsp. salt
Place chicken in a skillet or saucepan and add enough water to cover’ bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board to cool. Shred into bite-sized strips. Cook pasta until just tender, about 9 minutes. Drain. Place in a large bow. Meanwhile, place oil and shallot in a small skillet and cook over mediumlow heat, stirring occasionally, until softened and just beginning to brown, 2 to 5 minutes. Add broth, feta and lime juice and cook, stirring occasionally, until the feta begins to melt, 1 to 2 minutes. Add the chicken to the bowl with the pasta. Add the dressing, blueberries, thyme, lime zest and salt and toss until combined.

Eating For A Better Mood

By Joy Bauer

Publication Date: 10/05/2008

The next time you feel blue or irritable, you may want to take a look at what’s in your fridge. Researchers who study the food-mood connection have found that certain vitamins and other compounds in food can change brain chemistry. Foods influence the activity of neurotransmitters, the chemicals that convey information from one neuron to the next. Anything that affects these chemical messengers affects your mood—making food a pretty powerful “drug” when it comes to how you feel and act.

For example, several studies have shown that omega-3 fatty acids may be effective at combatting depression. One study found that a group of pregnant women taking 3.4 grams of omega-3s per day had significantly fewer depressive symptoms than those taking a placebo. And a review of 10 clinical trials showed a significant reduction in depressive symptoms a mong subjects taking omega-3s. The best food sources are fatty fish such as wild salmon, sardines, and herring. You may also want to consider taking a daily fish-oil supplement.

Three B vitamins—B6, B12, and folic acid—have been studied for their role in mood regulation. Some studies show that people with low blood levels of folic acid have higher rates of depression.

Foods rich in folic acid (which is called folate when it’s found naturally in food) include leafy green vegetables, sunflower seeds, soybeans, beets, and oranges. Multivitamins typically contain 400 micrograms of folic acid, which is generally thought to be enough to keep your body sufficiently stoked. (Pregnant women require more.)

Vitamin D plays a role in reducing the risk of osteoporosis, various cancers, and autoimmune diseases. Recent research indicates that it also may help alleviate seasonal affective disorder (SAD). More than 10 million Americans are thought to suffer from SAD, which leaves them feeling anxious, fatigued, and blue during the dark days of winter. Scientists believe that SAD may be due in part to low body stores of vitamin D, which is caused by the shortened days and limited sunlight of winter. (Why? Because our bodies manufacture vitamin D when exposed to the sun.)

Unlike omega-3 fats and folic acid, vitamin D is hard to come by in food form, so I usually recommend supplements. Most multivitamins contain 400 IU of vitamin D, but some experts feel that we should be getting at least 1000 IU per day. If you can’t find a multivitamin that contains enough D, you can always take a separate supplement. Check labels to make sure you get the most potent form of the vitamin, which is D3 or cholecalciferol.

A carbohydrate overhaul is another way to help banish the blues. Cut back on sugar and other refined carbs. Sugar-rich foods (soda, candy, cookies, cake, and fruit juice) and refined carbs (white-flour bread, bagels, and crackers) are digested and absorbed very quickly by your body. This leads to a short-lived blood-sugar high, followed by a tumble that may leave you irritable, tired, and shaky.

On the other hand, high-quality carbohydrates that are metabolized slowly result in stable blood-sugar levels and fewer mood swings. The best carbs are ones that contain lots of soluble fiber, such as oats, barley, lentils, beans, and sweet potatoes.

You can even satisfy your sweet tooth without crashing by choosing fruit for dessert or as a snack. (Try apples, pears, oranges, sweet cherries, strawberries, watermelon, pineapple, and blackberries.)

Lastly, when you eat has as much of an impact on your mood as what you eat. If you routinely go for long stretches between meals, rethink your schedule and plan ahead accordingly.

Feel-Good Foods

•Beans (rich in soluble fiber and folate )
•Wild salmon (rich in omega-3 fats and vitamin D)
•Skim milk (fortified with vitamin D)
•Blackberries (rich in soluble fiber and folate)

Happy Meals

A hungry brain is an unhappy brain. Try eating every four to five hours and see how much better you feel. Here’s a one-day meal plan that’s brimming with good-mood foods.

Breakfast Scramble one or two omega-3 fortified eggs (in nonstick cooking spray) and stuff into a small whole-grain tortilla. Add 1/4 cup black beans, 2 Tbsp reduced-fat cheese, and a dollop of salsa for a breakfast burrito.

Lunch Enjoy a wild-salmon salad over greens: Fresh or canned wild salmon mashed with reduced-fat mayo, Dijon mustard, minced onion, and black pepper to taste. Serve over leafy greens drizzled with a low-calorie vinaigrette.

Dinner Pick up your mood at the end of the day with a salad and turkey-bean chili over brown rice.

Snack Options (Have one or two each day.) Try 6-8 ounces plain nonfat yogurt with a scoop of strawberries; 1/4 cup lightly toasted walnuts; 1 sliced apple with 1 level Tbsp peanut butter; 1 cup boiled soybeans in the pod; or sliced pepper with 1/4 cup hummus.

PARADE Contributing Editor Joy Bauer is a registered dietitian and the author of “Joy Bauer’s Food Cures” (Rodale).

Shelly E. shared this secret to getting her young daughters and her husband to realize the benefits of good nutrition without the usual battles that children can present when serving necessary fruits and vegetables. The method is based on turning the fruit and vegies into a puree first. These recipes are from the book called Deceptively Delicious by Mrs. Jerry Seinfeld.

Shelly guarantees a wonderful flavor in all the recipes in the book. Here are three she recommended. Let us know what you thought. Our email is brownlie708@sbcglobal.net Thanks for any feedback. Thanks Shelly.

Brownies
(With Carrot and Spinach)

These brownies fool everyone! You won’t believe how scrumptious they are (or how good they are for you) until you make them yourself. Just don’t serve them warm- it’s not until they’re completely cook that the spinach flavor totally disappears.

Prep Time: 15 Minutes
Total Time: 55 Minutes
Makes 12 Brownies
Packable

Ingredients

Nonstick cooking spray
3 ounces semisweet or bittersweet chocolate
½ cup carrot puree
½ cup spinach puree
½ cup firmly packed light or dark brown sugar
¼ cup unsweetened cocoa powder
2 tablespoons trans-fat-free soft tub margarine spread
2 teaspoons pure vanilla extract
2 large egg whites
¾ cup oat flour, or all-purpose flour
½ teaspoon baking powder
½ teaspoon salt

Directions
1)    Preheat the oven to 350°F. Coat an 8x8-inch baking pan with cooking spray.
2)    Melt the chocolate in a double boiler or over a very low flame.
3)    In a large bowl, combine the melted chocolate, vegetable purees, sugar, cocoa powder, margarine, and vanilla, and whisk until smooth and creamy, 1 to 2 minutes.
4)    Whisk in egg whites. Stir in the flour, baking powder, and salt with a wooden spoon.
5)    Pour the batter into the pan and bake 35 to 40 minutes. Cool completely in the pan before cutting into 12 bars.

These brownies are low in calories (only 133 per brownie) and saturated fat. They’re also packed with 3 grams of fiber (which is just crazy for a brownie!), while spinach and carrots provide two powerful antioxidants that help your kids’ eyes stay healthy.

Spaghetti Pie
(With Broccoli and Carrot)

This is a perfect recipe for that leftover pasta you’ve got in the fridge from last night’s dinner.

Prep Time: 20 Minutes
Total Time: 45 Minutes
Serves 8 to 10

Ingredients

Nonstick cooking spray
3 ounces whole-wheat spaghetti or angel hair pasta (or 1 cup leftover cooked pasta)
½ pound lean ground turkey or sirloin
½ cup broccoli puree
1 large egg white
2 tablespoons grated Parmesan
2 cloves garlic, chopped
2 cups bottled tomato sauce
1 cup lowfat (1%) cottage cheese
¼ cup carrot puree
½ cup teaspoon salt
¼ teaspoon pepper
1 cup shredded part-skim mozzarella

Directions
1)    Preheat oven to 350°F. Coat a 9-inch pie plate with cooking spray.
2)    Bring a large pot of salted water to boil, add the pasta, and cook until al dente. Drain the colander. (skip this step if you have leftover pasta.)
3)    In a small bowl, mix the ground turkey or sirloin with the broccoli puree, egg white, Parmesan, and garlic. Form the mixture into ½ inch balls.
4)    In a large bowl, stir the cooked pasta, tomato sauce, cottage cheese, carrot puree, and salt and pepper. Spoon the mixture into the pie plate and smooth the top. Scatter meatballs on top and sprinkle with mozzarella. Bake uncovered, until the center is firm and the cheese is bubbly, 25 to 30 minutes.

Macaroni and Cheese
(With Butternut Squash or Cauliflower)

Prep Time: 5 Minutes
Total Time: 25 Minutes
Serves 4
Packable

Ingredients

1 ½ cups elbow macaroni
Nonstick cooking spray
1 tablespoon olive oil
1 tablespoon all-purpose flour
½ cup nonfat (skim) milk
½ cup butternut squash or cauliflower puree
1 ½ cups shredded reduced-fat Cheddar cheese (about 8 ounces)
4 ounces (almost ¼ cup) reduced-fat or nonfat cream cheese
½ teaspoon salt
1/8 teaspoon paprika
1/8 teaspoon pepper

Directions
1)    Bring a large pot of salted water to a boil, add the macaroni, and cook according to package directions until al dente. Drain in a colander.
2)    While the macaroni is cooking, coat a large saucepan with cooking spray and heat over medium heat. Add the oil, then the flour, and cook, stirring constantly, until the mixture resembles a thick paste but has not browned, 1 to 2 minutes.
3)    Add the milk and cook, stirring every now and then, until the mixture begins to thicken, 3 to 4 minutes. Add the vegetable puree, Cheddar, cream cheese, and seasonings, and stir until cheese is melted and the sauce is smooth. Stir in the macaroni and serve warm.

This is a great source of calcium: one portion provides a full serving-the equivalent of one cup of milk. And because it uses lowfat cheese, kids get all that great calcium without the saturated fat of traditional recipe.

More recipes on the Bulletin Board page.