A balsamic vinaigrette dressing is not some closely guarded secret made mysterious by a celebrity or gourmet chef. A good tasting vinaigrette is easy to make, and healthy for you. Oil and vinegar salad dressings or vinaigrette recipes can be made by those of us who have not attended the culinary institute.Times have sure changed since Seven Sea’s Italian Dressing and Wishbone’s Green Goddess sat on every store shelf as salad dressing staples. Remember when we thought “Original Ranch” was a vast improvement for our salad dressing repertoire, and store bought bacon bits were a hit? Then packaged spring mixed greens became available, and pine nuts were considered healthy and… just a moment; you still buy bottled salad dressings?
Our quest for “lighter fare” and “healthy greens” in our diet, has led us down a daunting path, searching for that elusive ‘healthy salad dressing.’ Low carbs, low cholesterol, and “healthy for all that ails you,” has become a must. So what is it, that we should, (or better yet) ‘are allowed’ to put on top of our salad that’s good for you?Today we walk down the salad dressing aisle in a gourmet food store and behold the gourmet condiments from floor to eye level. Organic spreads, sauces, and accoutrements. Wine vinegars, infused oils, and herb flavored vinaigrettes. Some endorsed by celebrities. Some seen on TV. Some made by celebrities, (yeah, right). Some made on a distant island, in some strange sounding place. (We move on a step further.) We shake our head at Modena consortium, imported Spanish, and California Napa Balsamic vinegars. A huge question mark appears over our heads as we gaze at Aceto, Traditionale, aged, and Special Blends. We mutter, “What hath God Wrought?” Inventor, Alexander Graham Bell, couldn’t have verbalized our incredulous thoughts more accurately.A simple oil and vinegar salad dressing, why is the degree of difficulty exponential? It needn’t be. A simple vinaigrette dressing recipe can be made easily, from simple ingredients, be healthy for you, and actually taste great.
The key ingredients in a vinaigrette dressing, is a traditionale aged balsamic vinegar, and an excellent olive oil. You don’t have to spend a fortune for the balsamic either. Two very good balsamic vinegars that are very reasonably priced, are Caroliva Reserve balsamic and Masserie di Sant’Eramo balsamic. (Those other vinegars that are under $8, …don’t bother).Your balsamic vinaigrette dressing will go great with other dishes besides a salad, too. A balsamic vinaigrette is outstanding with fresh lobster and scallops, artichokes and asparagus. A balsamic dressing also goes well with fresh sliced tomatoes or steamed vegetables and greens.
A balsamic dressing recipe can be altered to your individual taste. The normal proportions for a balsamic vinaigrette dressing are one part balsamic vinegar to three parts olive oil, with seasoning of salt, pepper and Dijon mustard. A rule of thumb is one teaspoonful of mustard for every half cup of salad dressing. The flavor of balsamic vinegar is rich and intense, and with a delicate olive oil you may want to use proportions of one part vinegar to four or five of olive oil. Other herbs and spices will enhance a balsamic vinaigrette, such as chives and sage. Even a bit of finely grated fresh ginger root will add zest to your dressing. It is all a question of how you want your finished dressing to taste.
Simple Balsamic Vinaigrette Dressing Recipe (that you can make yourself)
INGREDIENTS
3 tablespoons aged balsamic vinegar
1 teaspoon Dijon mustard
1 garlic clove, peeled and crushed through a garlic press
3/4 cup extra-virgin olive oil
Salt and freshly ground pepper, to taste
Use a blender to mix the ingredients. It will produce a thicker vinaigrette dressing. One serving will equal 2 to 3 tablespoons of dressing. One cup should easily be enough for 6 to 8 servings of mixed green salad. Refrigerate and store in a covered container. Whisk well before serving.

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Sweet, Juicy And Good For Your Health

Blueberry muffins, blueberry cream pies, blueberry cheesecake, blueberry pancake, fresh moist blueberries….just reading the words is enough to evoke that summer-sweet, luscious tang and get your mouth watering.

Everyone knows blueberries are delicious, but did you know they’re good for your health too? In fact, blueberries have been touted as the cure for a host of serious medical problems including urinary infections, diabetes, high cholesterol levels to Alzheimer’s and cancer.

First let’s look at what exactly blueberries are.  Blueberries are the fruit of flowering plants native to North America, now also grown in Australia, New Zealand and some South American countries such as Chile and Argentina. Blueberries are cultivated and picked wild.

The blueberry season in North America tends to run from mid-May to September, depending on the latitude. The fruit is best enjoyed in season when the taste is at its peak and the nutritional value at its highest. The dark blue berries can be enjoyed raw, or more commonly made into cookies, cakes, pies, scones, cereals, jellies and jams, and even pizzas.

So what’s so special about blueberries?

It could be said that the blueberry is a nutritional powerhouse. Blueberries are are a rich source of vitamin C, vitamin A, potassium, folate, iron, manganese and vitamin K. And  140 grams of fresh blueberries contain three grams of the dietary fiber that’s so good for your digestive system. But the main benefits of blueberries come from the anti-oxidants they contain in the form of bioflavonoids.

Antioxidants are important for their ability to neutralize free radicals. When our body processes oxygen, free radicals are produced as by-products. These are highly-volatile substances that can damage our cells and are thought to be responsible for aging and a host of degenerative diseases. Fortunately, substances known as anti-oxidants found in fruits and vegetables work to neutralize free radicals and reduce their potency.  Better known bioflavonoids include hesperidin and rutin and the anthocyanins.

Blueberries are especially rich in anthocyanins. They give blueberries their deep blue hue and offer a range of beneficial properties. For one thing, they’re anti-inflammatory and protect large and small blood vessels from oxidative damage. This can protect blood vessels from damage caused by high blood-sugar levels in diabetics. This is especially important for the blood vessels in the eyes.

Researchers have shown that the anthocyanins in blueberries, along with other agents such as proanthocyanidins, flavonols and tannins, inhibit mechanisms of cancer cell development in vitro. And one of the more exciting findings about blueberries is that they can help arrest the mental decline that occurs with Alzheimer’s Disease.

So what’s the best way to get your dose of blueberries? Eating them raw is best but this is not always convenient. Fortunately, there are many ways to prepare blueberries that helps bring out their delightful flavor to its best advantage. The most popular is you can also make the old fashioned Blueberry pie just like your grandma used to make. The herbs cinnamon and mace compliment the taste of the blueberries and the result is delightful. It’s just one of many ways to incorporate blueberries into your diet.

So make blueberries a part of your diet. Not only will you have a delicious new taste in your life, but you’ll also be doing your health a world of good. Search out some recipes online that show you new and exciting ways to incorporate the blueberry experience into you life.

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What is the secret ingredient in savory pastries, muffins and other baked goods? Buttermilk, which lends a rich, hearty flavor with fewer calories than whole milk or cream.
Organic buttermilk, produced without using pesticides, synthetic hormones or antibiotics, is not only wonderful for baking, it is great as a base for soups and salad dressings or as a marinade. It also is often used to coat poultry and fish before frying or baking.
Many enjoy drinking this versatile dairy product by itself; it pairs well with sweet fruits and desserts. Autumn Brennan, Organic Valley’s food aficionado, provides the following holiday recipe for buttermilk gingerbread. The spicy, rich taste of old-fashioned gingerbread is at the heart of many holiday celebrations, she says.
BUTTERMILK GINGERBREAD (Makes 16 servings)
1 1/4 cups all-purpose flour (sifted)
2 teaspoons ground cinnamon
1 teaspoon ground ginger
1/8 teaspoon ground allspice
1/8 teaspoon ground nutmeg
1/2 teaspoon baking soda
1/8 teaspoon sea salt
1/2 cup molasses
1/3 cup raw sugar
1/2 cup  unsalted cultured butter, melted
1/2 cup  cultured lowfat buttermilk, chilled and well-shaken
1  Grade A extra large brown egg
Preheat oven to 325 F. Lightly grease an 8-by-8-by-2-inch metal baking pan. Sift flour, spices, baking soda and sea salt into a medium mixing bowl.In a large mixing bowl, whisk together molasses, 1/3 cup sugar, butter, buttermilk and egg. Fold in the dry ingredients.Pour gingerbread batter into the prepared baking pan. Place the pan on the middle rack of the oven. Bake for 25 to 30 minutes, or until an inserted tester comes out clean. Allow the cake to cool completely in the pan.Cut into 16 squares. Top with homemade whipped cream and garnish with candied ginger.

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Even if you’ve never baked before, the rewards of home baking are within your reach. Many recipes for baked goods aren’t at all difficult. Plum-Good Coffee Cake is a prime example. The coffee cake is a good way to add more fruit servings to your diet for breakfast, brunch or a late-night snack and, best of all, it’s easy to make.
For success, start by gathering all the ingredients and equipment. Let the butter sit at room temperature until it’s soft. This makes it easier to beat the butter with the sugar so they take in air and form a fluffy, creamy mixture. Adding cold eggs to the creamed butter and sugar could harden the butter again and make the batter curdle. To prevent this, take the eggs out of the refrigerator 20 to 30 minutes before you use them or put them in a bowl of warm water while you’re assembling the other ingredients.
Low speed on the mixer helps keep the flour mixture from flying in the air. Because overbeating the flour could toughen your cake, beat just until the batter is smooth. Use a rubber scraper or spoon to add half of the fruit by hand. Be gentle to avoid crushing the plums.
In about half an hour from the time you pop the pan into the oven, you’ll have a cake you can proudly serve to family and friends. Nobody has to know how simple it was to bake!
Plum-Good Coffee Cake
1 (9-inch) cake or 8 servings
1/2 cup (1 stick) butter,softened
2/3 cup sugar
4 eggs
1 teaspoon vanilla
1 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon pumpkin pie spice
1 1/2 cups diced fresh plums
(about 8 oz.)
Confectioners’ sugar, optional
In small mixing bowl at medium speed, beat together butter and sugar until light and fluffy. Beat in eggs and vanilla until thoroughly blended. Stir together flour, baking powder and spice. Add flour mixture to egg mixture. Beat at low speed until smooth. Fold in 3/4 cup of the plums. Pour into lightly greased 9-inch round cake pan or quiche pan. Top with remaining plums.
Bake in preheated 375 F oven until lightly browned and top springs back when lightly touched with finger, about 30 to 35 minutes. Cool on wire rack. Dust with confectioners’ sugar, if desired. Cut into wedges. Serve warm or cool.
Nutrition information per serving of 1/8 recipe without sugar dusting: 283 calories, 15 g total fat, 137 mg cholesterol, 210 mg sodium, 101 mg potassium, 33 g carbohydrate, 5 g protein and 10% or more of the RDI for vitamin A, riboflavin

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Doing any job is easier when you have the right tools on hand. One of a cook’s best tools — and secret weapons — is having a well-stocked pantry.
Cooking is much simpler if you know that you’ve already got what you need on hand, and aren’t going to have to run to the corner market every time you want to fix a meal. Having a well-stocked pantry is also the secret weapon of every “Hostess with the Mostest” especially when unexpected guests drop by. You’ll be able to make every guest feel special and welcome because, whether it is appetizers for four or dinner for ten, you can handle it with style and panache. In fact, your reputation — and your sanity — will be assured, because with these things in your pantry, you can put together beautiful and tasty food that is beautifully presented in just minutes, simply and easily.
Here is a list of basic ingredients that should be in any well-stocked pantry. (One great way to stock your pantry is to buy one or two things on the list each time you go shopping, rather than trying to get it all at once. If you watch the sales and take advantage of seasonal buys, you’ll be able to save money as well!) Remember to rotate everything in your pantry on a regular basis, and adjust the items on this list to suit your family’s likes and dislikes.
Herbs, Spices, Extracts and Sauces: – Salt (Sea and Iodized) – Pepper (Whole Peppercorns, Black, White and Red) – Nutmeg (Ground and Fresh) – Cinnamon (Ground and Sticks) – Pumpkin Pie Spice (Ground) – Allspice (Ground) – Cardamom (Whole and Ground) – Ginger (Whole and Ground) – Curry (Ground) – Garlic (Fresh and Ground for Emergencies) – Mustard (Ground) – Bay Leaves (Dried) – Rosemary (Fresh and Bottled) – Thyme (Fresh and Bottled) – Sage (Fresh and Dried) – Sweet Basil (Fresh and Dried) – Parsley (Fresh and Dried for Emergencies) – Cumin (Ground) – Oregano (Dried) – Onions (Flakes for Emergencies) – Vanilla Extract – Maple Extract – Almond Extract – Lemon Extract – Orange Extract – Soy Sauce – Cooking Wine or Cooking Sherry – Rice Wine Vinegar – Sesame Oil – Balsamic Vinegar – Red Wine Vinegar – Citrus Vinegar – Teriyaki Sauce – Barbecue Sauce – Sweet and Sour Sauce – Tabasco or Other Hot Sauce – Chili Sauce – Steak Sauce – Packages of Salad Dressing Mix – Packages of Dried Onion Soup Mix (Or Other Flavors) – Soup for Sauces (Cream of Chicken, Mushroom, Celery and Cheese)
For Baking: – All Purpose Flour – Self-Rising Flour – Whole Wheat Flour – Pancake Mix – Yeast – Sugar – Confectioner’s Sugar – Brown Sugar – Sugar Cubes – Molasses – Baking Powder – Baking Soda – Yeast – Cornstarch – Honey – Cocoa Powder – Unsweetened or Semi-Sweet Chocolate – Semi-Sweet Chocolate Chips – Butterscotch, Caramel and other flavored “chips” – Nuts (Walnuts, Pecans, Almonds, Hazelnuts and Cashews) – Marshmallow Cream – Vegetable Shortening (Regular and Butter-Flavored) – Sunflower Oil – Maraschino Cherries
For Appetizers or Adding “Something Special” to Meals: – Peanuts in the Shell – Salted Peanuts – Mixed Nuts – Extra Virgin Olive Oil – A Variety of Crackers – Black and Green Olives – Canned Mushrooms – Palm Tree Hearts
- Bottled Asparagus – Sun-dried Tomatoes – Bottled Salsa – A Variety of Chips and Dips – Cheeses (Traditionally, 3 to 5 are served, from hard to soft, mild to strong. Find flavors that mix well together, and serve cheeses from different animals and different countries)
For Everyday Meals: – Bullion Cubes and Powders (Chicken, Beef and Vegetable) – White Rice – Long Grain and Wild Rice – Brown Rice – A Variety of Pastas – Barley – Bread Crumbs – Croutons – Tomato Sauce – Tomato Paste – A Variety of Canned Tomatoes – A Variety of Canned Beans (Black, Red, Kidney and Garbanzo) – Dried Beans (Pinto, Chili and Kidney)
- Canned Tuna, Chicken, Crab and Clams For Desserts: – Canned Pineapple (Chunks and Slices) – A Variety of Canned Fruits – A Variety of Jams or Jellies
- A Variety of Cake Mixes, Brownies and Frostings – A Variety of Packaged Puddings – All the fixings for Ice Cream Sundaes or Banana Splits
- Applesauce
In the Refrigerator: – Milk – Eggs (Or Egg Substitutes) – Cream (A staple for many Mediterranean Dishes) – Butter or Margarine – Yellow Mustard – Brown Mustard – Dijon Mustard – Ketchup – Mayonnaise or Salad Dressing
- Cheeses (Cheddar, Swiss, Feta, Parmesan and Jack) – Cottage Cheese – Sour Cream – Green Onions – Tomatoes – Cilantro – Salad Fixings
In the Freezer: – Pieces of yellow, red and green peppers (Chop up any leftovers each time you use them and throw them into a bag in the freezer. They will add color and flavor to bland dishes) – Frozen Bread Dough (Make your own or store bought) – Frozen Rolls (Make your own or store bought) – Frozen Pizza Dough (Make your own or store bought) – Frozen Baguette – Broccoli – Spinach With these ingredients in your kitchen, the only thing you’ll have to worry about when it’s time to cook is which recipe you want to try!

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No single food can provide all the essential nutrients that the body needs. Therefore, it is important to consume a wide variety of foods to provide adequate intakes of vitamins, minerals and dietary fibre, which are important for health.
8 guidelines for a healthy diet
• Enjoy your food
• Eat a variety of different foods
• Eat the right amount to be a healthy weight
• Eat plenty of foods rich in starch and fibre
• Eat plenty of fruit and vegetables
• Don’t eat too many foods that contain a lot of fat
• Don’t have sugary foods and drinks too often
• If you drink alcohol, drink sensibly
Fruit and vegetables
Fresh, frozen, dried and canned fruit and vegetables all count. Also, 100% fruit or vegetable juice and pure fruit juice smoothies count. Beans and pulses, such as baked beans and lentils also contribute to this group.Choose a wide variety and aim to eat at least 5 different portions a day. A portion is approximately 80g (e.g. 1 medium apple, a cereal bowl of salad or 3 heaped tablespoons of peas). Servings of fruit juice, vegetable juice or smoothies can only count as one portion per day no matter how much you drink. Beans and pulses (i.e. haricot, kidney, baked, soya and butter beans, chickpeas and lentils) only count once per day no matter how many different types you eat.
We do not and can not digest cellulose. This is a carbohydrate used by plants to make their cell walls. It is also called roughage. If you do not eat foods materials which contain fibre you might end up with problems of the colon and rectum. The muscles of you digestive system mix food with the digestive juices and push food along the intestines by peristalsis; if there is no fibre in your diet these movements cannot work properly.

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For years, pizza has been a favorite food of American culture. Pizza, holding its own against all time greats such as hamburgers and hotdogs, has become somewhat of a staple on the American menu and on its table. However, since its comeuppance in the category of favorite foods in the U.S., pizza has come a long way as far as what is termed as great toppings and what is termed as just plain weird. Some new trends in the way that pizza is made and topped have come to the forefront. Foods that are used for toppings today and are popular, in the 1960’s would have been turned away as ridiculous.

Over the past few decades, tastes have changed in America. While many pizza lovers prefer traditional pizza styles and toppings such as pepperoni, sausage, onions, peppers, mushrooms and olives, pizza connoisseurs that are new to the scene are fond of trying the non-traditional in order to find pizza topping greatness.  Some newer toppings that are not so radical that the traditional pizza fan can not get past them are toppings such as chicken, ham and pineapple, and ground beef, to name a few. However, there have been toppings that have totally offended the sensibilities of that traditional pizza enthusiast.

One of the things that has completely affected the new wave of pizza traditions in this industry is the fact that the great people of the gourmet foods industry have begun to take a part in the pizza industry, helping to make it their own. Suddenly, pizza is no longer only for the superbowl party, or the kids’ birthday party, or a late night fix when the busy career woman comes home tired from work and doesn’t want to cook. It has become the object of attention for society’s elite in the gourmet foods circuit.

More and more these days, fine dining and gourmet restaurants are beginning to offer their unique take on the creation of pizza. The gourmet food industry brings flair to pizza by offering daring topping choices and letting creativity and taste come to the forefront. While some might say the toppings they choose are ridiculous, which some of the more daring topping ideas may be, some of the new trends in pizza are really beginning to take off with the more elite crowd. Some new toppings include seafood such as oysters and crayfish. Other new toppings that have been tried are game meats like venison and duck. Even wackier are toppings such as peanut butter and jelly and bacon and eggs.

While you won’t find most pizza lovers willing to try mashed potato pizza, many are stepping out on a limb and trying the new toppings the renovated pizza industry has to offer. Whatever your favorite toppings are, America is in agreement of one thing about pizza: it’s impossible to live without.

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The regional cuisine of Italy is surely a delight to the senses. With the pasta, seafood, savory meats and cheeses, and delicious crusty breads, it is hard to stop yourself from eating until you are packed full. However, if you do not remember to save a little room, you may miss out on the best part: dessert. No one does desserts quite like the Italians. From simple fruity finger foods to savory layered tortes, the Italian’s make desserts for every palette. From the chocolate lover to someone looking for something lighter and more refreshing, you are sure to find something to your looking in an Italian bakery.
Some favorite Italian desserts have been a staple of  Grandmother’s dessert table at holiday dinners for as long as anyone can remember. The best part is that it is something that kids were always able to help with. Stuffed dates were always a task that the kids could do, by simply taking the pre-sliced dates and stuffing about a tea spoon full of cream cheese into them and then dotting them each with a pecan, we could be happy to know we had helped. Even if we ate a date or two along the way.
A variation on this dessert, which is popular in Milan takes a little bit more grown up help. After the dates are stuffed with the cream cheese, a grown up can dip the date into a mixture of bittersweet chocolate and milk and then let them harden. The product is a delicious, almost candy-like concoction that appeals to the sweet and the salty taste buds.
There are desserts that many people take for granted. Rice pudding, for example, is one of the simplest pleasures for Italian households. Milk, sugar, rice, and cinnamon are the staples of this favorite, but it can be substituted to taste with extra sugar, honey, nutmeg, or raisins. A personal favorite is with extra cinnamon and dried cranberries. Another simple that many people forget about, or perhaps even loathe, is the Panettone, otherwise known as fruit cake. A staple on many Christmas tables, the Panettone has gotten a bad rep in the United States, perhaps because of its strong Anise taste. When done right though, a Panettone can be truly delightful.
Other than the cannoli, the most popular Italian dessert is undoubtedly Tiramisu. This alcoholic spongy cake has taken the world by storm with relatively young origins. No one seems to know exactly how the Tiramisu was invented, or by who. What does seem to be agreed upon is that is was invented sometime in the 1960s in the Veneto region of Italy. The ingredients of Tiramisu are basic, but everyone seems to do it a little bit different. Mascarpone, espresso and zabaglione cream make up the complimentary tastes of this delicious dessert, but it would be impossible to create without the base of savoiardi cake, otherwise known as lady fingers. These spongy biscuits make trouble for pastry servers with their delicate spongy nature, but like all Italian desserts are well worth the trouble.

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Eat your veggies – especially your lettuce. But don’t confine yourself to iceberg lettuce or salads! Darker greens have about the same number of calories and carbs -very low! – but pack a lot more punch in the vitamins and other nutrient categories. By substituting radicchio, watercress, escarole or spinach for the iceberg lettuce, you add vitamin C, riboflavin’s, manganese and other essential vitamins that aren’t present in lettuce. Try them braised, steamed or grilled for something a little different from the usual salad. Here are some recipes for greens that will tickle your taste buds and make your heart happy!

Wilted Spinach Salad: The onions take on a natural sweetness that contrasts with the tangy yogurt and the bite of the spinach. A family favorite that’s low in calories and high in important nutrients. Here’s what you need:
2 cups spinach leaves  1 medium onion peeled, sliced   2 tbs. olive oil   1/2 cup plain yogurt
Sauté onions in olive oil till transparent. Add spinach and toss in pan to coat with oil until leaves are barely wilted. Stir in yogurt while the spinach is still warm. Eat hot or cold. Only 50 calories per serving! With this recipe, you’ll get: protein, calcium, vitamin c, manganese, iron, vitamin B12, vitamin A, selenium, magnesium, phosphorus, potassium, beta carotene, vitamin K, ALA
Grilled Radicchio: Dijon mustard and Worcestershire sauce add spice to heart-healthy radicchio without adding much in the way of calories.
1 head radicchio   1 tbs. olive oil   1/4 cup balsamic vinegar   1 tbs. Dijon mustard   A splash of Worcestershire sauce
Combine all ingredients except radicchio in small bowl. Cut head of radicchio in 1/4 inch slices. Brush cut side with marinade mixture. Grill over hot coals till browned. Only 25 calories per serving! With this recipe, you’ll get: magnesium, phosphorus, potassium, vitamin A, vitamin E, foliate, vitamin K, beta carotene,
Spinach, Mushroom & Anchovy Salad: Anchovies are one of the best sources of omega 3 fatty acids AND they’re low in calories. Simple to fix and delicious for dinner, on its own, or with a bowl of chunky pasta.
6 cups spinach leaves, loosely packed   1 2 oz can anchovies in oil   10-12 small mushrooms   Juice of 1 lemon  Wash and dry spinach. Drain anchovy oil into sauté pan and warm. Add anchovies and gently stir over heat till anchovies are dissolved in oil. Slice mushrooms thickly and add to anchovy oil, sautéing till browned. Add spinach, tossing with oil and anchovies till just wilted. Spritz with squeezed lemon. Only 50 calories per serving!

With this recipe, you’ll get: magnesium, phosphorus, potassium, vitamin A, vitamin E, foliate, vitamin K, beta carotene, niacin, thiamine, vitamin B6, vitamin B12, omega 3 fatty acids, riboflavin, and calcium
Walnut & Raisin Greens: Get even more essential fatty acids and antioxidants in this great tasting warm salad.
6 cups greens, loosely packed (spinach, collard, turnip will all work well)  2 tbs. walnut oil   3 cloves garlic   1/2 cup raisins   1/4 cup chopped walnuts
Chop greens and place in shallow bowl. Heat walnut oil slowly over low heat. Mash garlic cloves and sauté in walnut oil till soft and browned. Add raisins and toss, and then add walnuts and heat through. Pour over greens and toss to coat well. Only 150 calories per serving! With this recipe, you’ll get: magnesium, phosphorus, potassium, vitamin A, vitamin E, foliate, vitamin K, beta carotene, niacin, thiamine, vitamin B6, vitamin B12, omega 3 fatty acids, riboflavin, and calcium.

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Mushrooms add something special to a meal and mushroom soup is a classic example.
Mushrooms give us more than great taste. Did you know that mushrooms help contribute to our daily intake of potassium, selenium and riboflavin? Plus, mushrooms are low in fat and have only 20 calories per serving.Try “Light ‘n Creamy Fresh Mushroom Soup” soon. This soup has only six grams of fat per serving, yet tastes rich and delicious. Prepare your favorite grilled sandwich while the soup simmers-and dinner is served.Time-saver tip: Cook up a double batch and freeze half for another dinner.
Light ‘N Creamy Fresh Mushroom Soup 1 tablespoon butter  1 cup diced carrots 1/2 cup thinly sliced green onions (scallions) 1 teaspoon minced garlic 1/2 teaspoon salt 1/4 teaspoon dried thyme or oregano leaves 1/4 teaspoon ground black pepper 11/2 pounds white mushrooms, sliced (about 9 cups) 1 can (141/2 ounces) ready-to-serve chicken or vegetable broth 1 cup white wine or water 11/2 cups lowfat milk
In a large saucepan over medium-high heat, melt butter. Add carrots, onions, garlic, salt, thyme and pepper; cook, stirring often, until onions just begin to brown, about 5 minutes. Add mushrooms, broth, and wine; bring to a boil; cook for 1 minute. Using a slotted spoon, remove 1 cup of the vegetables; set aside. In a blender or food processor, place half of remaining soup from the saucepan; puree until smooth; remove to a bowl; repeat with remaining mixture; return entire pureed mixture to saucepan; stir in milk and reserved vegetables. Simmer just until heated through, about 5 minutes. If desired, garnish with thinly sliced green onion.YIELD: 4 portions (about 6 cups) Per portion: 153 cal; 6 g fat; 10 g protein; 17 g carbohydrate

Mushroom soup tastes creamy-without the cream.

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