Wednesday, November 20, 2013

NUTS

Carbohydrates and Fats in Nuts and Seeds (1 Ounce = 28 GM)

CalTot. CarbFiberNet CarbSat. FatMono Fatω-3 Fatω-6 Fat
Almonds1616.13.42.718.60.23.4
Brazil Nuts1843.42.11.34.26.90.055.8
Cashews1559.20.98.12.26.70.22.2
Chestnuts6012.82.310.50.10.20.030.22
Chia Seeds13712.310.61.70.90.64.91.6
Coconut*1856.64.62160.800.2
Flax Seeds1508.17.6.512.16.31.7
Hazelnuts1764.72.721.312.80.242.2
Madadamia Nuts20142.41.63.416.50.06.36
Peanuts1594.52.42.11.96.804.4
Pecans1933.92.71.21.711.40.285.8
Pine Nuts1883.712.71.45.30.319.4
Pistachios1567.82.95.81.56.50.713.7
Pumpkin Seeds15151.13.92.440.515.8
Sesame Seeds1606.63.33.31.95.30.116
Sunflower Seeds1645.62.43.21.25.20.216.5
Walnuts1833.81.91.91.72.52.510.7

Friday, November 15, 2013

Wisconsin! Broccoli Cheese Soup

From Your Lighter Side. 
2 tablespoons butter
1 1/2 cups heavy cream
**2 1/2 cups water
3 cans chicken broth — about 4 cups (I use one box of Swanson Organic Chicken Broth)
3/4 teaspoon salt
1/2 teaspoon dry mustard
1/4 teaspoon cayenne pepper
16 ounces frozen chopped broccoli — thawed and drained
1/2 cup red bell pepper, chopped — finely chopped
8 ounces shredded cheddar cheese — sharp or extra sharp
2 tablespoons chopped chives — or green onion tops
1. Melt butter in a large saucepan over medium heat. Cook and stir 30 seconds or until bubbly. Add cream, water, broth, salt, mustard and cayenne pepper; bring to a simmer over high heat, stirring frequently. Add broccoli and red pepper; return to a boil. Reduce heat to low; simmer uncovered 5 minutes, stirring occasionally.
2. Add cheese; stir over low heat just until cheese melts (do not boil). Top with chives if desired.
**For a thicker soup, cut back the water by one cup -
6 servings.

Saturday, November 2, 2013