Posts tagged Dr. Dees

Can Eating Salmon Help Your Cholesterol?

June 25, 2009 · Filed under Nutritious Family Recipes, Special Topic · Tagged , , , , ,

This article and recipe is compliments of HealthCastle.com

Can eating Salmon help lower your blood cholesterol?
Written by Gloria Tsang, RD
Published in Sep 2002: Updated in Jul 2005

High cholesterol! This term seems to be highly used when dealing with today’s health topics! It is the yellowish material in your arteries which narrows the blood vessels. But they are not all bad for you. You can lower the bad type of cholesterol (LDL – low density lipoprotein) and increase the good type of cholesterol (HDL – high density lipoprotein) by altering your diet. LDL is responsible for clogging your blood vessels and HDL helps to “exile” the LDL to the liver where LDL is “destroyed”. Hence it is beneficial to have higher level of HDL and less LDL in your blood.

Omega-3 fatty acids found in salmon is an excellent source to boost up HDL in your blood stream. Omega-3 fatty acid is, indeed, a type of polyunsaturated fatty acids which can only be supplied by food sources. A study chaired by Gary J. Nelson, Ph.D., of the U.S. Dept of Agriculture’s Western Human Nutrition Research Center in San Francisco, showed that HDL increased by 10% by just eating 20 days of a high salmon diet!

Moderation is the key. Include salmon (or other fish with high omega-3 content such us sardines and tuna) to your meals occasionally and enjoy its health benefits.

Salmon oil supplements are available on the market. Check with your doctor before consuming these pills as a single pill is more concentrated in Omega 3 fatty acids than 1 serving of salmon.

Caution: Do not take salmon oil supplements if you are taking a blood thinner drug as salmon oil supplements may further thin your blood.

Learn How To Make Baked Salmon with Dill Mustard Sauce

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Healthy Recipe from Mayo Clinic

June 4, 2009 · Filed under Bean & Legume Dishes, Nutritious Family Recipes, Salads · Tagged , , , ,

This recipe is reprinted from Mayo Clinic’s website, which you can visit for more recipes and information.

Recipe: Edamame and summer bean salad
Dietitian’s tip:
Not your typical bean salad, this bright side dish made with fresh soybeans (edamame) is loaded with texture and flavor. Perfect for a picnic or barbecue, it’s easy to make ahead.

By Mayo Clinic staff

Serves 8
Ingredients
3/4 pound wax beans
2 cups shelled edamame
2 green (spring) onions
2 tomatoes, seeded and diced
1 tablespoon chopped fresh basil
1 tablespoon rice vinegar
1 tablespoon fresh lime juice
1 teaspoon honey
1 teaspoon Dijon mustard
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Directions
Trim the wax beans and cut crosswise into thirds. In a large pot fitted with a steamer basket, bring 1 inch water to a boil. Add the wax beans and edamame, cover and steam until both are tender-crisp, about 5 minutes. Drain, rinse with cold water and drain again.

Trim the green onions, then thinly slice on the diagonal, including the tender green tops.

In a large bowl, combine the steamed edamame and wax beans, green onions, tomatoes and basil. Toss to mix evenly.

In a small bowl, combine the vinegar, lime juice, honey and mustard. Whisk in the olive oil. Add the dressing to the vegetables and toss to coat. Season with the salt and pepper. Serve chilled or at room temperature.

Nutritional Analysis(per serving) Calories 130 Monounsaturated fat 2 g
Protein 9 g Cholesterol 0 mg
Carbohydrate 12 g Sodium 196 mg
Total fat 5 g Fiber 4 g
Saturated fat 1 g

Mayo Clinic Healthy Weight Pyramid Servings
Mayo Clinic Healthy Weight Pyramid tool

Mayo Clinic Healthy Weight Pyramid: A sample menu

Vegetables 1
Protein and dairy 1

Diabetes Meal Plan Exchanges
Your diabetes diet: Exchange lists

Starches 1/2
Nonstarchy vegetables 1
Meat and meat substitutes 1/2
Fats 1

Dash Eating Plan Servings
DASH diet: Guide to recommended servings

Sample menus for the DASH eating plan

Vegetables 1
Nuts, seeds and dry beans 1
Fats and oils 1

This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
RE00068

Nov. 30, 2006

© 1998-2009 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. “Mayo,” “Mayo Clinic,” “MayoClinic.com,” “EmbodyHealth,” “Reliable tools for healthier lives,” “Enhance your life,” and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.

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G Herbs

June 4, 2009 · Filed under Special Topic · Tagged , , , , ,

Enjoy this information, compliments of Clayton College of Natural Health

GARLIC (Allium sativum)

Natural antibiotic. Blood thinner. Health building herb. Dissolves cholesterol. Stimulates lymphatic system. Anti-fungal. Kills parasites. Does not destroy the body’s normal flora. Anti-biotic component is known as allicin (sulfur compound) which is estimated to equal 15 standard units of penicillin. Anti-bacterial activity. Used in China to treat cryptococcal meningitis. Protective against influenza. Lowers cholesterol. Inhibits platelet aggregation. Used extensively in World Wars I and II as an antiseptic. Became known as “Russian penicillin.” Key Uses: cancer prevention, diabetes, high blood pressure, high cholesterol, infection.

GINGER (Zingiber officinale)

Removes congestion, relieves headaches. Excellent for upset stomach and indigestion. Helps remove mucus from the body. Used in the treatment of headaches. Excellent remedy for nausea. Speeds food through the large intestines. Cleansing agent for bowels. Relieves wind. Useful for motion sickness and morning sickness. Helps symptom of vertigo and dizziness. Ginger tea is excellent for that common nausea and diarrhea associated with the flu or 24 hour virus. Inhibits prostaglandins. Useful as an anti-inflammatory. Has antioxidant effects. Inhibits platelet aggregation. Accelerates calcium uptake by the heart muscle. This reduces high blood pressure. (Fresh ginger must be used.) Anti-ulcer effects. Warms the body. Provides hospitable environment for natural flaura and fauna in intestines to grow. Key Uses: nausea and vomiting, motion sickness, arthritis, migraine headaches. Indigestion, gas and flatulence.

GINKGO BILOBA (Ginkgo biloba)

Increases blood flow to brain. Improves memory. Used in Europe for early stages of Alzheimer’;s Disease. Increases circulation of blood to retina. Used to treat muscular degeneration. Also used to treat ear problems such as tinnitus. Dilates blood vessels. Inhibits clumping of platelets. Stabilizes cell membranes. Has antioxidant effects. Free radical-scavenging effects. Increases cellular uptake of glucose, thus restoring energy production. Promotes increased nerve transmission rate. Tones blood vessels. Inhibition of platelet aggregation. Improves recovery of acute cochlear deafness. Used to treat impotence. Has anti-depressant activity. Has anti-allergic properties. Also used for Raynaud’s disease, arthritic and rheumatic problems, arteriosclerosis, anxiety, tension, asthma, and bronchial congestion. Use of the fruit internally or externally can cause irritation and blistering of the skin and mucus membranes. Use a dried preparation. Key Uses: cerebral vascular insufficiency, dementia, depression, impotence, inner ear dysfunction, multiple sclerosis, neuralgia and neuropathy, peripheral vascular insufficiency, premenstrual syndrome, retinopathy, vascular fragility.

GINSENG (Panax)

Stimulates the body. Beneficial effect on heart and circulation. Reduces cholesterol. Has estrogenic activity. Used to treat high blood pressure. Helps reduce blood sugar levels. Do not use where there is inflammation, high fever and burning sensations. Increases resistance to stress by affecting the adrenal-pituitary axis. Thought to be an aphrodisiac. Central nervous system stimulant. Whole-body tonic. Not suggested for teenage girls. Used as a stimulant. Considered an adaptogen or an aid in helping the body adapt to stress. Key Uses: childhood diseases, circulation, colds, colic, fevers, flu, gas pains, headache, indigestion, morning sickness, settles stomach, tonic, toothache, whooping cough.

GOLDENSEAL (Hydrastis canadensis)
Antibiotic activity bacteria, protozoa, and fungi. Especially effective on mucus membrane tissues. Has shown activity against: Streptomyces, Chlamydia, Corynebacterium diphtheria, Escherichia coli, Salmonella typhi, Vibrio cholerae, Diplococcus penumoniae, Pseudomonas, Shigella dysenteriae Entamoeba histolytica, Trichomonas vaginalis, Neisseria gonorrhoea, N. meningitides, Treponema pallidum Giardia lamblia, Leishmania donovani & Candida albicans. Increases blood supply to spleen. Lowers fever. Shows anti-tumor activity. Used to treat diarrhea, trachoma (infectious eye disease), ulcers, liver disorder, cancer, colitis, sinus infections, vaginal infections. Should not be used during pregnancy as it may stimulate the involuntary muscles of the uterus. High dosages may interfere with Vitamin B metabolism. In extremely large doses, the alkaloids that cause this plant’s drug action can cause nausea, dizziness, etc. Safe at recommended levels. CAUTION: can reduce blood sugar levels and should not be used by hypoglycemic. Useful as a natural antibiotic. Aids in the treatment of sinus infections. Key Uses: infections of mucous membranes, parasitic infections of the gastrointestinal tract, inflammation of the gallbladder, cirrhosis of the liver.

GOTU KOLA (Hydrocotyle asiatica)
Helps rebuild energy reserves. Combats stress. Improves reflexes. Nourishes brain cells. Reduces fevers. Neural tonic. Used for diseases of the skin, blood, and nervous system. Helps leprosy, syphilis, psoriasis, cervicitis, vaginitis, blisters. Improves memory. Longevity aid. Does not contain caffeine. Contains asiaticoside which stimulates hair and nail growth, increases development of blood vessels into connective tissue, increases tensile integrity of the dermis, exerts a balancing effect on connective tissue. Speeds healing time of wounds. Has been used clinically for anal fissure, bladder ulcers, burns, cellulite, cirrhosis, dermatitis, fibrocystic breast, hemorrhoids, keloids, leprosy, lupus, mental retardation, peptic ulcer, retinal detachment scleroderma, surgical wounds, tuberculosis, and venous disorders. Key uses: cellulite, wound healing, varicose veins, scleroderma.

GUGGUL (Commiphora mukul)
Gum resin used in India for arthritis, skin diseases, nervous system conditions. Anti-bacterial. Anti-inflammatory. Liver disorders. Cardiovascular disease. Traditionally used for bone fracture, inflammation. Research indicates excellent for obseity; significantly lower serum cholesterol. Protects against atherosclerosis. Reduced body weight of animals in research studies. Reduced serum cholesterol levels by 11% after four weeks use in research. Considered safe for long-term use. No known interactions. Key Uses: Elevated cholesterol and triglycerides. Cardiovascular disease. Atherosclerosis. Arthritis. Inflammation.

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Food for Sleep

June 4, 2009 · Filed under Knowledge, Nutritious Family Recipes, Special Topic · Tagged , , , ,

Learn about foods good before bed, compliments of Clayton College of Natural Health

To Sleep…Sweet Tips from The Night Kitchen

How about a cup of fresh strawberries with a cup of warm milk with two tablespoons of honey and lemon juice before bedtime?

Oatmeal is also a great sleep aid. Make oatmeal as you normally would, but add milk enough to make a thin gruel. Drink this before bed as an aid in getting to sleep. This is a very relaxing way to get children to sleep. It seems to soothe them and make their tummies feel warm and full.

What could be easier than a baked potato? Simply preheat oven to 425 degrees. Poke holes in potato and wrap in foil. Bake in oven for 45 to 60 minutes until tender. Be sure to eat the skin! For extra tryptophan, magnesium and calcium, top with yogurt and cauliflower. Tryptophan is an amino acid that can act as a sleep aid.

Salads made with spinach, cucumber, bell pepper, tomato, celery, and mushrooms are also a great source of tryptophan, as well as many other nutrients. Try a salad with poppy seed dressing. Poppy seeds also contain tryptophan.


Poppy Seed Dressing
1/2 cup mild honey
1 teaspoon dry mustard
1 teaspoon salt
1/4 cup apple cider
1 Tablespoon fresh onion puree
1 cup olive oil
1 1/2 Tablespoon poppy seeds

Measure honey, mustard, salt and vinegar into your blender or mixing bowl. Process until smooth. Make the onion puree by rubbing a sweet onion over a hand grater. Add to the dressing. Start the blender and gradually add the oil in a slow stream. Process until thoroughly blended. Stop the blender and sprinkle the poppy seeds over the top. Mix the seeds in. Delicious with any tossed salad or with grapefruit, avocado and apple slices on a crisp bed of Romaine lettuce.

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Kid-Style Summer Salads

May 21, 2009 · Filed under Kids Can Cook!, Salads, Vegetarian Dishes · Tagged , , , , , , , , , , , ,

Enjoy some salads kids may like and can help you make, compliments of Clayton College of Natural Health

Kid–Style Summer Salads
Trying to feed children healthy meals can sometimes prove to be difficult. Here are some yummy salad recipes that even the kids may like. They may even want to help make it!
• Crunchy Carrot Salad
• Apple Mango Salad

Crunchy Carrot Salad
1 pound carrots, peeled
3/4 cup dry–roasted unsalted peanuts
3 Tablespoons minced fresh parsley
2 Tablespoons finely chopped fresh mint
1/4 cup olive oil
2 Tablespoons fresh lemon juice
1 1/2 teaspoons sugar
1/4 teaspoon salt

Grate the carrots on the coarse side of a box grater (a food processor extracts a lot of liquid and will make the carrots too soft for this salad). In a large bowl, gently toss together the carrots, peanuts, parsley, and mint.
In a small bowl thoroughly stir together the olive oil, lemon juice, sugar, and salt, then pour the dressing onto the salad and toss again until the carrots are evenly coated. Let the salad stand for 20 minutes before serving, or refrigerate it and serve within 2 days.
Source

Apple Mango Salad
1 mango, peeled, seeded and cubed
1 Granny Smith apple, peeled, cored & diced
3/4 cup toasted cashews
1 Tablespoon balsamic vinegar
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1 pinch salt

In a medium bowl, toss together mango, Granny Smith apple, cashews, balsamic vinegar, cinnamon, ginger, and salt.

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Not Your Mother’s Pasta Salad

May 21, 2009 · Filed under Grain Dishes, Nutritious Family Recipes, Salads, Vegetarian Dishes · Tagged , , , , , , ,

This Pasta Recipe is from AICR.org’s Recipe Center

Not Your Mother’s Pasta Salad

It seems like no potluck is complete without at least ten dishes of pasta salad. Set your dish apart from the masses by adding a beautiful assortment of vegetables to a healthful platter of whole-wheat pasta. Without the standard white-flour pasta, full-fat mayonnaise and heaps of salt, your dish will provide more than just great taste: it also provides fiber, B and C vitamins, beta-carotene and cancer-fighting phytochemicals.
Mixed-Vegetable Pasta Salad
• 12 oz. whole-wheat pasta
• 1 1/2 Tbsp. extra virgin olive oil
• 1/4 cup low fat, reduced-sodium chicken broth
• 2 cloves garlic, chopped
• 1 large onion, chopped
• 1 (28 oz.) can unsalted, diced tomatoes in juice
• 1 (16 oz.) package button mushrooms, sliced
• 1 yellow bell pepper, sliced
• 1 red bell pepper, sliced
• 2 medium zucchini, shredded
• 1 tsp. dried oregano
• 1 tsp. dried basil
• 1 tsp. dried thyme
• Salt and freshly ground pepper, to taste
• 8 romaine lettuce leaves (may substitute any other large lettuce leaves)

Bring large pot of water to a boil. Add pasta and cook per package directions until al dente (firm, not mushy). Thoroughly drain pasta. Place in large bowl, add oil, toss and set aside.
Using large skillet over medium heat, heat chicken broth. Add garlic, onion and tomatoes. Cook until onion is softened, about 5 minutes. Add remaining vegetables and cook until tender crisp, about 5-6 minutes. Stir in oregano, basil, thyme, salt and pepper.
Add vegetable mix to pasta. Toss to mix evenly. Cover and refrigerate until well chilled, about 1-2 hours.
To serve, place lettuce leaves on plate. Top with pasta salad and serve immediately.
Makes 14 servings.
Per serving: 140 calories, 2.5 g. total fat (0 g. saturated fat), 24 g. carbohydrate,
5 g. protein, 3 g. dietary fiber, 140 mg. sodium.

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How to Defend Against Swine Flu & Boost Your Immune System

May 2, 2009 · Filed under immune system, Special Topic · Tagged , , , , , , , , ,

How to Defend Against Swine Flu and Boost Your Immune System

1. SLEEP DEPRIVED NATION – The body rejuvenates and strengthens itself when it is at rest. For the most part, we require approximately 8 to 10 hours per night. Sleep has been linked to balanced hormone levels (including human growth hormone and the stress hormone, cortisol). The right amount of sleep can help to keep weight down, clear thinking and reasoning, improved mood, and vibrant, healthy skin.

Specifically with regard to our immune system, a study published in the journal Seminars in Clinical Neuropsychiatry indicates that “significant detrimental effects of immune functioning can be seen after a few days of total sleep deprivation or even several days of just partial sleep deprivation.” Get your zzz’s!

2. WATER, WATER, WATER – Staying hydrated can alleviate headaches, alleviate depression, hydrate skin – keep you youthful and happy! AND … Water flushes the body of toxins! You should be drinking daily, your body weight in pounds, divided by two = number of ounces of water per day. Add Electrosport for replacement of electrolytes after exercise with Fortune Delight.

3. ELIMINATE REFINED WHITE SUGAR. If you really want to boost your immune system, experts suggest that you eliminate sugar. Your energy levels will improve, your weight distribution will change, you will think more clearly, have less cravings, and your immune system will be strengthen … dramatically!

4. FILL UP YOUR PLATE (and YOU) with Fruits and Veggies! The nutritional value that you receive from raw fruits and vegetables is unparalleled. Their vitamins (with an emphasis on Vitamins A and C), phyto-chemicals that give fruits and veggies their color and antioxidants protect cells against environmental toxins and give your immune function a real big boost!

5. TEA TIME. Green tea is a rich source of a type of antioxidant called a catechin. Preliminary research has found that a specific catechin called epigallocatechin gallate (egcg), may give the beverage antigen-fighting abilities. In other words, it may well boost your immune system. Calli Tea and Fortune Delight are excellent choices!

6. INGEST FRIENDLY BACTERIA. Foods that contain probiotics, bacteria that stimulate immunity cells in the gastrointestinal tract, are found in yogurt or kefir drink. One drink per day may well keep infections away! Make sure that you look for yogurt (or kefir) that contains ‘live active cultures.’ I recommend Vitadophilus

7. STRESS-LESS. Our bodies respond to our emotions, to stress and upset, to feeling anxious or harassed and can manifest a cold, sore throat or more. Do create a space within yourself, within your physical environment (home or office) in which you can relax, calm down, take in a deep breath and let it go. Add Ese for anxiety, Top for mental stress and Joi for physical stress.

8. SHAKE IT! Exercise makes our body stronger, it increases the circulation of blood and nutrients, and it helps flush the body of toxins.

Learn more information on Dr. Karen Spencer Dees’ official website

Karen Spencer Dees, Ph.D.
Board Certified Holistic Nutrition
http://www.karenspencerdees.com
http://opp.sunrider.com/DrKarenSpencerDees/
Tel:508-309-4342
Fax:508-309-6892

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HealthCastle.com: Get a Handle on Your Hunger

April 16, 2009 · Filed under Knowledge · Tagged , , , , , , ,

This is an interesting article written by Beth Sumrell Ehrensberger, MPH, RD, at HealthCastle.com. Knowledge can make a powerful difference in your everyday living. Enjoy the information!

Stay Satisfied Longer with Foods that Make You Feel Full
Written by Beth Sumrell Ehrensberger, MPH, RD
Published in April 2009

(HealthCastle.com) Ever feel like no matter what you eat, it seems impossible to tame the rumbling in your stomach? It’s actually quite simple to stop the rumbling and increase your mealtime satisfaction by choosing low-calorie, high-volume foods, and loading up on fiber and protein. By choosing strategic foods that make you feel full, you’ll not only have better control over your hunger, but also the amount of calories you eat.

3 Easy Ways to Make You Feel Full
Fill Up on Fiber: Since fiber adds bulk to food, it does the job of filling you up as well as slowing the rate of digestion. The result? You’ll feel full sooner than you would have with a lower fiber choice. Foods that make you feel full like whole grain pasta, bread, crackers, and breakfast cereal can be a good place to start building your fiber repertoire. Keep an eye out for impostors that tout claims like, “made with whole grain” or “multigrain.” If a whole grain isn’t listed first on the ingredient list, it’s probably just a high-fiber impostor. Simple fruits and vegetables are also an important way to increase fiber in your diet. Produce picks like whole fruit (instead of juice – which is missing fiber) at breakfast, bean soup at lunch, and vegetable sticks for a snack can be quick and easy additions. Besides filling you up, fiber can do a lot more for your health: research indicates that a high-fiber diet is a healthy way to reduce the chance of developing type 2 diabetes.

Power Up with Protein: If you’re always fighting an empty feeling, you may not have enough protein in your diet. Healthy adult women should be taking in 46 g of protein per day, while healthy men can have a bit more – 56 g per day. Many people are surprised to learn that of the three macronutrients, (protein, fat, and carbohydrate) protein provides the highest level of satiety (in other words, it makes you feel the most full). Armed with this bit of nutrition science, you can structure more satisfying meals from protein foods that make you feel full. Lean cuts of beef and pork, as well as fish, eggs, nuts, and poultry are satisfying selections that work with most any diet – and there are many options that can be incorporated into a vegetarian diet plan. Add an egg to your whole grain English muffin for breakfast, spread your sandwich with hummus, or smear a couple of tablespoons of peanut butter on your apple for an afternoon snack. And don’t forget that beans are not only loaded with protein, but filling fiber too – making them a hunger-trumping double-whammy.

Turn Up the Volume: Instead of noshing on foods that squeeze big calories into an unsatisfying little package, try the opposite: fill up with low-calorie foods in a bigger package. Choosing between raisins and grapes illustrates this point: a quarter cup serving of raisins is 120 calories – about the same amount of calories in a one cup serving of grapes. With the grapes, you’ll get four times as much food for nearly the same amount of calories. Following the same principle, think about a side to pair with your lunchtime sandwich. A 1/2 cup serving of potato salad has about 180 calories, but for the same amount of calories, you could have a 1/2 cup of vegetable soup, an apple and a chocolate kiss to soothe your sweet tooth! The lower-calorie, high-volume choices not only have the benefit of being foods that make you feel full, they can also leave a little room for a small treat!

The Bottom Line
Keep your stomach from rumbling with strategic foods that make you feel full. Loading your day with high-volume foods that are low in calories, plus adding in fiber and protein-packed choices will leave you feeling satisfied.

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FamilyFun.com: Savory Mediterranean Turkey Burgers

April 16, 2009 · Filed under Meat Dishes, Nutritious Family Recipes · Tagged , , , , , , , ,

This delicious family friendly turkey burger recipe is brought to you by FamilyFun.com.
FamilyFun.com Savory Mediterranean Turkey Burgers

These juicy burgers combine a couple of kid-friendly flavors: the sweetness of grated pear and seasonings typically used in breakfast sausage. They’re also made with coarse panko bread crumbs (sold in most large grocery stores), which helps keep the texture of the burger on the lighter side.

RECIPE INGREDIENTS: 1 1/2 pounds lean ground turkey
1 medium-size firm Bosc pear, peeled, cored, and coarsely grated
1 egg, lightly beaten
1 cup panko (Japanese-style bread crumbs)
1/4 cup fresh flat-leaf parsley, chopped
2 cloves garlic, very finely minced
1 1/2 teaspoons fresh sage, finely chopped
1 1/2 teaspoons rosemary leaves, finely chopped
1/4 teaspoon ground allspice
1 teaspoon coarse salt
1/4 teaspoon freshly ground pepper

1. Mix together the turkey, pear, egg, panko, parsley, garlic, sage, rosemary, and allspice in a large bowl until well combined. Add the salt and pepper, or more to taste. (To test the flavor, cook a teaspoon or two of the mixture in the microwave or a small skillet.)

2. Divide the mixture into 6 equal portions and shape them into patties, gently pressing the center of each to create a slight indentation. This will prevent the patty from bulging in the center, so that you end up with a flat, evenly cooked burger. Refrigerate the patties until the grill is ready.

3. Prepare a charcoal fire or a gas grill to medium-hot. Wipe the rack with canola oil and lay the burgers on it indentation-side up. Let them cook, without pressing down on them, until the bottoms are well seared, about 5 to 7 minutes. Flip the burgers and continue grilling until they are completely cooked through (the juices will run clear), another 5 to 7 minutes.

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Kids Cook: Taco Dinner Night

April 1, 2009 · Filed under Kids Can Cook! · Tagged , , , , , , ,

Cooking with your children can be fun as well as lay a good foundation for healthy habits. Enjoy creating a Taco Dinner with your kids using these recipes from Chefs Mary Sue Milliken and Susan Feniger featured on FoodFit.com. 

Nutritional Information
per serving of meal
Calories : 527
Total fat : 17g
Saturated fat : 3g
Protein : 31g
Sodium : 650mg
Cholesterol : 55mg

Carne Asada Tacos
Makes 8 tacos (2 per person)

1 pound skirt steak
salt and freshly ground pepper
olive oil
1 lime
8 corn tortillas

Instructions

  1. Kidds sprinkle the steak all over with salt and pepper.
  2. Place a cast-iron skillet or grill pan over high heat and lightly coat with oil. Sear the steak about 2 minutes per side and place on cutting board to rest for about 5 minutes.
  3. Kids can cut the limes in half, pierce the juice side with a fork and twist to release the juice all over cooked meat.
  4. Cut steak into thin slices across the grain and then let  cut each slice into bite-sized pieces for bringing to the table.
  5. Kids can warm the tortillas by dipping first in water and then placing in a dry pan over low heat. Use tongs to lift out and wrap in a towel to keep warm.
  6. Everyone can assemble the tacos at the table with salsa fresca and guacamole. It’s easy to replace the steak with chicken or fish.

Salsa Fresca
Makes 2 cups

4 ripe tomatoes, seeded and diced
1/4 red onion, minced
2 jalapenos, seeds optional, diced
1/2 bunch cilantro leaves, chopped
1 tablespoon freshly squeezed lime juice
salt and freshly ground pepper

Instructions

  1. Salsa should be a Team Effort. The only item that needs adult attention is the jalapeno and its seeds. For more heat, keep the seeds and chop.
  2. Younger kids can chop the cilantro while mom dices the tomato, onion and peppers. Be sure to have the kids put everything in the bowl and handle the mixing.

Guacamole
Makes 3 cups

2 ripe Haas avocados
½ bunch fresh cilantro, leaves chopped
1/4 medium red onion, diced
2 jalapenos, stemmed, seeded and finely diced (optional)
1 tablespoon freshly squeezed lime juice
salt and freshly ground black pepper

Instructions

  • Cut the avocados into halves and remove the seeds. Peel the fruit and place in a mixing bowl.
  • Have kids mash avocados with a potato masher or fork until chunky. (Good luck stopping them from mashing into a thin paste!) They can add the remaining ingredients (after grown-ups have chopped the jalapenos) and mix with a fork.

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