Since the beginning of time one aspect of human social experience has stood out as the ‘place to be’ for communication and family bonding: the meal. In contemporary human life the evening dinner is often the only place and time that a family all sits down together. In tribal times (of course there are still tribes today) the cooking of a slaughtered animal or cultivated vegetables brought the group together to share ideas and feelings. Think about it these days; when you want to take someone out for a meal, meet business colleagues, get together with old friends and acquaintances, we go out for a bite to eat. What is it about sharing some food that puts us in such a relaxed and communicable state? Could it simply be science, and the fact that if you are tense when you eat, the food doesn’t digest as well? Or, could it have some psychological basis having to do with the idea that you are sharing some life-giving sustenance with your fellow species instead of warring over it? Subconsciously do we recognize the facts that we will be able to live another day as well as sew healthy seeds for future generations?

It’s easy to eat right during the summer months with an abundance of fresh produce available from a wide variety of sources. But as winter rolls around, those juicy ears of corn is just a memory. That doesn’t mean, however, that you drop your healthy eating habits with the dropping temperatures.

You still need to get your five servings a day of fruits and vegetables. Make an effort to include fruits and vegetables at every meal. Since your options are more limited during the winter months, now’s the time to get creative by trying new recipes as well as sampling produce you haven’t eaten before.

Winter brings a bumper crop of root vegetables like turnips, rutabagas and parsnips; squash; Brussels sprouts; and more. Apples and pumpkins are the foundation of a variety of comforting, homey desserts. Here are some tips to help you chase away the winter chill by adding the flavors and healthy benefits of winter produce.

For additional help in selecting produce, especially items you haven’t tried before, visit www.100cookingtips.com. This easy-to-use Web site features an “A to Z” guide to produce that includes useful information on the peak season for any given item, nutrition information and selection tips. Best of all, the site includes hundreds of recipes that show you how to put the produce to work on the break fast, lunch & dinner table.

Here are two delicious recipes sure to warm you up this winter:

Pesto Minestrone

This full-flavored soup is also full of healthy vegetables.

2 cups cauliflower (2 small heads), coarsely chopped

1 1/2 cups zucchini (1-2 medium), chopped

3 cans (14.5 ounces) chicken broth, reduced sodium

1 16-ounce can tomatoes, diced, drained

1 cup elbow macaroni or small pasta shells

3 cups kidney beans or black-eyed peas, drained and rinsed (1 cup dry makes 3 cups cooked) or 2 cans (15 ounces each)

1 cup carrot (1 medium), sliced

2 tablespoons olive oil (for pesto)

2 garlic cloves (for pesto)

1 cup basil leaves, fresh, loosely packed OR (for pesto)

1 cup Italian parsley plus 1 teaspoon dried basil leaves (for pesto)

1 tablespoon water

Directions

In a 5 to 6 quart saucepan bring to boil 1/2 cup water, tomatoes, cauliflower, onion and carrots; reduce heat and simmer covered 10 minutes or until vegetables are tender. Add zucchini, beans, broth and pasta. Return to a boil, reduce heat and simmer uncovered 10 minutes. Meanwhile put all pesto ingredients in food processor or blender and process until very finely chopped. Just before serving, remove soup from heat and stir in pesto. Makes 8 servings.

Golden Apple Oatmeal

Start your day off right with a steaming bowl of this hearty (and heart healthy) oatmeal.

1/2 cup Golden Delicious apples, diced

1/3 cup apple juice

1/3 cup water

1/8 teaspoon salt

Dash of cinnamon

Dash of nutmeg

1/3 cup quick-cooking rolled oats, uncooked

Directions

Combine apples, apple juice, water and seasoning; bring to a boil. Stir in rolled oats; cook 1 minute. Cover and let stand several minutes before serving. Makes a 1- cup serving.

About the author:
For more recipes, as well as nutrition information for all type of product's visit
www.100cookingtips.com.
Khushwant Singh

Today we are so engrossed in our work and other day to day activities that at the end of the day we aren’t left with enough time to fulfill the desires of our taste with delicious food which can be readily available at home. So, either we rush to restaurants or we appoint chefs. Still some desires remain. So here is a package: quick, delicious & healthy from the kitchen of the experts. Every recipe from our kitchen is a result of the research by our team of Doctors and the experienced Chefs.

Apart from the recipe below, I would like to bust the myths people have, due to lack of knowledge. Some of the most common misconceptions about nutrition are:

1. LOW FAT MEANS HEALTHY: Low fat can be healthy. Not always though. Many processed foods that are low in fat are high in sugar, which gives you extra calories and may cause wide swings in your blood sugar levels. This makes you gain weight and loose energy, and you may raise your risk of several diseases.

Some people believe “low fat” means “Eat all you want”.
I remember a dieting patient who was puzzled because you were gaining weight. He mentioned he was eating a low-fat cake. When I asked him how much, he replied, “One or two pieces?” “No, one or two cakes!”

An ideal diet is low in fat and low in sugar. Most people can enjoy high sugar, high fat treats on occasion, but if you indulge one day, be sure to eat healthier the next.

2. CANNED FRUITS AND VEGATABLES AREN’T NUTRITIOUS: They can be. Results of recent studies have proved that nutrients are generally similar in comparable fresh, frozen and canned fruits and vegetables.


The following recipe is an example of the standards of taste and biological research at our unique kitchen-cum-lab. At the Universal Kitchen our chefs, doctors and researchers advise variety of food keeping in mind the client’s health and the impact of the beverages on the health at no cost because it runs on charity and God’s grace and our sole purpose is human service, universal peace and healthy environment. Each one of us is unique. Hence, our eating habits and needs are different. Our health is precious to us so and it deserves care.

Gazpacho with croutons

It serves four. Per serving: 250 calories; 5 g fat; 1 g saturated fat; 6 g fibre; 8 gram protein; 730 mg sodium; 46 g carbohydrate.

½ cup coarsely chopped red onion
1 garlic clove, peeled
8 medium-sized tomatoes
½ cup seasoned dry breadcrumbs
½ cup chopped parsley
3 tbs. red wine vinegar
1 tbs. olive oil
½ tbs. salt
½ tbs. pepper
2 cucumbers, peeled and chopped

Homemade or purchased croutons

1. Beat onion and garlic in blender. Add half of tomatoes. Purée. Add next 6 ingredients. Blend. Pour into a glass bowl.
2. Chop remaining tomatoes. Stir into purée with half of cucumbers and half of red and green peppers. Refrigerate for 1 hour. Ladle into bowls. Top with remaining cucumber and peppers. Garnish with croutons. Serves 4.

We welcome questions, advices and feedback. You can ask for free advice on your health and food related issues and of course simple and smart cooking tips. For personal advices you can write me at khushwantsingh@100cookingtips.com
Today we are so engrossed in our work and other day to day activities that at the end of the day we aren’t left with enough time to fulfill the desires of our taste with delicious food which can be readily available at home. So, either we rush to restaurants or we appoint chefs. Still some desires remain. So here is a package: quick, delicious & healthy from the kitchen of the experts. Every recipe from our kitchen is a result of the research by our team of Doctors and the experienced Chefs.

Apart from the recipe below, I would like to bust the myths people have, due to lack of knowledge. Some of the most common misconceptions about nutrition are:

1. LOW FAT MEANS HEALTHY: Low fat can be healthy. Not always though. Many processed foods that are low in fat are high in sugar, which gives you extra calories and may cause wide swings in your blood sugar levels. This makes you gain weight and loose energy, and you may raise your risk of several diseases.

Some people believe “low fat” means “Eat all you want”.
I remember a dieting patient who was puzzled because you were gaining weight. He mentioned he was eating a low-fat cake. When I asked him how much, he replied, “One or two pieces?” “No, one or two cakes!”

An ideal diet is low in fat and low in sugar. Most people can enjoy high sugar, high fat treats on occasion, but if you indulge one day, be sure to eat healthier the next.

2. CANNED FRUITS AND VEGATABLES AREN’T NUTRITIOUS: They can be. Results of recent studies have proved that nutrients are generally similar in comparable fresh, frozen and canned fruits and vegetables.


The following recipe is an example of the standards of taste and biological research at our unique kitchen-cum-lab. At the Universal Kitchen our chefs, doctors and researchers advise variety of food keeping in mind the client’s health and the impact of the beverages on the health at no cost because it runs on charity and God’s grace and our sole purpose is human service, universal peace and healthy environment. Each one of us is unique. Hence, our eating habits and needs are different. Our health is precious to us so and it deserves care.

Gazpacho with croutons

It serves four. Per serving: 250 calories; 5 g fat; 1 g saturated fat; 6 g fibre; 8 gram protein; 730 mg sodium; 46 g carbohydrate.

½ cup coarsely chopped red onion
1 garlic clove, peeled
8 medium-sized tomatoes
½ cup seasoned dry breadcrumbs
½ cup chopped parsley
3 tbs. red wine vinegar
1 tbs. olive oil
½ tbs. salt
½ tbs. pepper
2 cucumbers, peeled and chopped

Homemade or purchased croutons

1. Beat onion and garlic in blender. Add half of tomatoes. Purée. Add next 6 ingredients. Blend. Pour into a glass bowl.
2. Chop remaining tomatoes. Stir into purée with half of cucumbers and half of red and green peppers. Refrigerate for 1 hour. Ladle into bowls. Top with remaining cucumber and peppers. Garnish with croutons. Serves 4.

We welcome questions, advices and feedback. You can ask for free advice on your health and food related issues and of course simple and smart cooking tips. For personal advices you can write me at khushwantsingh@100cookingtips.com

About the author:
For more recipes, as well as nutrition information for all type of product's visit
www.100cookingtips.com.
Khushwant Singh