Cooking With Suzi

Cooking With Suzi

COOKING WITH SUZI

by Suzi Castle
Choosing to eat and cook "healthy"
is a priority that will have lifelong rewards. Set realistic goals and make
the changes in your diet that will allow you to lose weight and improve your
health. The following tips will help you to make these changes:
1. Use a food scale to weigh ingredients
and food portions. It's easy to misjudge portion sizes.
2. To become more aware of all foods
eaten, it's helpful to keep a "food diary." Better yet, write down
what you intend to eat, including sensible snacks. This will offer important
guidance when you are tempted by foods not on your diet. Such a "food log"
can help identify ways you may be sabotaging your healthy eating plan. Learn
to make your calories count for good nutrition.
3. Take pleasure in every bite, and
savor the flavor by eating more slowly. By choosing sensible portions, you can
allow yourself to eat foods that once were "forbidden."=20
It's best not to skip meals. Try this
easy-to-fix recipe for low-fat, sugar-free Banana-Nut Muffins. They can be prepared
ahead of time for a quick, nutritious snack.
Ingredients:
3 cups unbleached flour
1 cup whole wheat flour
1 teaspoon baking soda
4 teaspoons baking powder
1/2 teaspoon each: ground cinnamon and
nutmeg
1 package (3 tablespoons) Butter Buds
Sugar substitute equal to 1/4 cup brown sugar (i.e., 1/4 cup Brown SugarTwin)

4 ripe bananas
3 eggs
2 tablespoons canola oil
1/4 cup honey (or an equivalent amount
of sugar substitute -- i.e., 1/4 cup SugarTwin)
2 cups nonfat milk
2 tablespoons chopped walnuts
Instructions:
In a large mixing bowl, combine flours,
baking soda and baking powder, cinnamon, nutmeg, Butter Buds and sugar substitute.
In a blender, mix bananas, eggs, oil, honey and milk. Pour over premixed dry
ingredients. Stir only until mixed. Add more milk if batter is too dry. Spray
muffin tins with nonstick spray (like Pam). Fill tins 2/3 full. Top with chopped
nuts. Bake in a preheated 400 degree oven for 15 to 20 minutes, or until done.
Makes 24 muffins. (Serving size: One muffin.)
Per muffin: 130 cal. (17% from fat);
4g protein; 2.5g fat (0.39g sat.); 23.6g carbohydrate; 40mg sodium; 27mg cholesterol;
1.47g fiber. Exchanges: 1-1/2 bread, 1/2 fat.
Suzi Castle's "Deliciously Healthy
Favorite Foods Cookbook" is available now in (or can be ordered at) most
bookstores or by calling 1-800-444-2524. For an autographed copy, please send
a check or money order ($14.95 + $3.95 S&H) to Health Cookbooks, Rt. 4,
Box 208, Porterville, CA 93257.