Red potatoes are full of nutrients and are particularly healthy because you may be more likely to eat their skins, which are loaded with fiber, B vitamins, iron and potassium. A good source of fiber, they help with weight loss and helps lower blood pressure.
Featured kitchen item: Serrated Bread Knife
The serrated bread knife cuts through the toughest crusts or softest loaves of bread. Ideal for any style bread, including bagels. Don’t underestimate a good serrated knife. No more squished bread. It cuts through tomatoes like butter, and when you chop nuts and chocolate, chipped pieces won’t fly all over the place.
Featured One Dish Meal: Scalloped Potatoes and Ham
8 Servings; leftovers freeze well for another meal
1/2 cup chopped onion
1 1/2 cups fat-free milk
3 tablespoons all-purpose flour
1/8 teaspoon ground black pepper
1 teaspoon snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
1 medium round red potato, cut into 1/4-inch-thick slices
1 medium sweet potato, peeled and cut into 1/4-inch-thick slices
1 medium turnip, peeled and cut into 1/4-inch-thick slices
1/4 cup water
8 ounces low-fat, reduced-sodium cooked boneless ham, cut into thin strips
Paprika
In a medium saucepan, cook onion in a small amount of boiling water over medium heat for 3 to 5 minutes or until tender. Drain, return to pan.
In a screw-top jar, combine milk, flour and pepper; cover and shake until well mixed. Add milk mixture to saucepan. Cook and stir over medium heat until thickened and bubbly. Stir in rosemary.
In 2-quart microwave-safe baking dish, combine potatoes, turnip and 1/4 cup water. Cover with vented plastic wrap. Microwave on 100% power (high) about 8 minutes or just until vegetables are tender. Carefully drain in a colander.
In same 2-quart baking dish, layer half of the ham, half of the potato mixture, and half of the sauce. Repeat layers. Sprinkle with paprika. Bake at 350 degrees, uncovered, 30 minutes or until heated through. Let stand for 10 minutes before serving. Serve hot with hazelnut chocolate banana smoothie.
Featured Beverage: Hazelnut Chocolate Banana Smoothie
4 servings
28-32 oz unsweetened vanilla coconut milk
1 medium - large ripe banana
1/2 ready to eat avocado
1 1/2 - 2 scoops chocolate protein powder
3 tablespoons chocolate hazelnut butter
8-10 ice cubes
Add all ingredients to a high speed blender, blend until smooth.
Note: Hazelnut butter is a rich, creamy nut butter made from the product of the hazelnut or filbert tree. Hazelnut butter is available in grocery and health food stores.
One-Dish Nutrition: 120 Calories; 17g Carbs; 17mg Cholesterol; 2g Fat; 2g Fiber; 10g Protein; 8g sugar.
* Source. Diabeticlivingonline.com
The right nutrient-rich food and drink make for healthy bodies, and the right kitchen utensils make cooking easier. Most kitchen cooks have the basics: Mixing bowls, measuring cups and spoons, pastry brush, peeler, kitchen shears, pans and skillets, thermometer, graters, tongs, can openers.
You want to add at least one serrated bread knife
to your kitchen. Beverages are important, too. The human body is made up of about 60 percent water. It's vital to drink plenty of water to nourish the body, joints, temperature, spinal cord and brain. It has no calories and is generally refreshing. It's difficult for many to drink an 8 ounce glass of water every hour, so try to drink a big drink in the morning, at lunch, before or after dinner and before bedtime.
Don't forget. You want to create meals with memories.