Image: 1001recipe.com

This cake is good for your kids cause many kids do not like eat vegetables but lovely to eat cake, so this cake will hide the taste and texture of spinach and I'm sure your kids will eat it..This recipe easy to make and of course it healthy.

Ingredients:

• Spinach: 1/2-1 cup cooked

• Flour: 3 cups

• Sugar: 1+1/4 cups

• Eggs: 4

• Vegetable Oil: 1/2 cup

• Butter: 1 stick (1/4 lb or 100 grams), at room temperature

• Milk: 1/2 cup

• Baking powder: 2.5 tsp

• Vanilla powder: a pinch

• Salt: a pinch

• Lemon zest: 1 tsp

Directions:

1. Preheat the oven to 350 F.

2. Steam spinach. Remove excess water and puree in a food processor.

3. Mix sugar, oil and butter and using your electric mixer, beat for 5 min.

4. Add eggs one by one and beat 30 seconds after each addition.

5. Add spinach puree and the rest of the main ingredients. Mix well.

6. Pour the cake mixture into a 10-inch (25 cm) oven proof square pan.

7. Bake the cake for 35-40 min or until a toothpick inserted in the middle comes out clean. 

Let it cool down for at least 15 min. 

This recipes was made by Lida who is put this recipe in www.1001recipe.com...So have a nice try and enjoy it.

Chocolate Soufflé

Soufflés may look like a restaurant-only dessert, but they are actually easy to make. Whip them up right after dinner and enjoy while they're still warm from the oven.

INGREDIENTS

• 3 tablespoons granulated sugar, divided
• 2 1/2 ounces semisweet or bittersweet chocolate, chopped
• 1 large egg, separated, plus 2 large egg whites
• 1 tablespoon heavy cream
• 1 teaspoon all-purpose flour
• 1/8 teaspoon ground cinnamon
• 1/8 teaspoon salt
• Confectioners' sugar, for dusting (optional)

PREPARATION

1. Position rack in center of oven; preheat to 375°F. Lightly coat two 10-ounce ramekins with cooking spray; coat the insides of each with 1 1/2 teaspoons sugar.
2. Place chocolate in a small microwave-safe bowl. Microwave on Medium, stirring every 20 seconds, until melted, 1 to 2 minutes. (Alternatively, see “No Microwave?” below.)
3. Whisk egg yolk and cream in a medium bowl until combined. Whisk in the chocolate until smooth, then whisk in flour and cinnamon until incorporated.
4. Beat egg whites and salt in a medium bowl with an electric mixer on high speed until soft peaks form. Beat in the remaining 2 tablespoons sugar in four additions, until stiff, glossy peaks form.
5. Using a rubber spatula, gently fold half the beaten whites into the chocolate mixture until fairly smooth; then gently fold this combined mixture back into the remaining egg whites until no white streaks remain. Divide between the prepared ramekins and place on a baking sheet. Bake until puffed and firm to the touch, 18 to 22 minutes. Dust with confectioners’ sugar, if desired. Serve immediately.

TIPS & NOTES

• Make Ahead Tip: Equipment: Two 10-ounce ramekins

• No Microwave? Place chopped chocolate in the top of a double boiler over hot, but not boiling water. Gently stir until almost melted. Remove from the heat and stir until the chocolate melts completely.

NUTRITION

Per serving: 331 calories; 15 g fat ( 9 g sat , 2 g mono ); 113 mg cholesterol; 43 g carbohydrates; 10 gprotein; 2 g fiber; 235 mg sodium; 235 mg potassium.

Carbohydrate Servings: 3

Exchanges: 3 other carbohydrates, 3 fat

2 servings, Active Time: 15 minutes and Total Time: 35 minutes

Age gracefully—and enjoy these delicious recipes for healthy aging.

Everything you know about healthy living applies in spades as you age. EatingWell’s food and nutrition editors have chosen recipes for healthy aging that serve 2 and 4 or more, but any EatingWell recipe will fit into a healthy, balanced lifestyle.


Pack your diet with fruits, vegetables, beans, whole grains and other plant-based foods for their beneficial compounds that may help protect against heart disease, high blood pressure and macular degeneration. Moderate your intake of saturated and trans fats, sugars and alcohol. Keep your weight in check; those extra pounds put you at risk for heart and joint problems, and diabetes. Sometimes supplements can be helpful in meeting your evolving nutritional need as you age: ask your doctor about supplements that may be beneficial, including calcium, vitamin D and vitamin B12.


Aging well is also about living well; pleasure is an important aspect of everyday life. Exercise 30 minutes per day to stay healthy. A simple 1/2 hour walk will keep your body and mind in shape by increasing your blood flow and keeping your muscles toned. Relish your meals—and enjoy these delicious recipes for healthy aging. You’ll be on your way to aging well with grace and vigor.


Spicy Cioppino



INGREDIENTS

• 4 small red potatoes, (1- to 2-inch diameter), quartered
• 2 tablespoons extra-virgin olive oil, divided
• 1 tilapia fillet, diced (about 5 ounces)
• 4 ounces dry bay scallops, (see Note), patted dry
• 1 small sweet onion, sliced
• 2 teaspoons Italian seasoning blend or poultry seasoning
• 1-2 teaspoons hot paprika
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 cup dry white wine
• 1/2 cup water
• 3 plum tomatoes, diced
• 2 tablespoons capers, rinsed (optional)
• 2 tablespoon minced fresh parsley, (optional)

PREPARATION

1. Place potatoes in a saucepan, cover with water and bring to a boil over high heat. Reduce heat and simmer until tender, 10 to 12 minutes. Drain.
2. Meanwhile, heat 1 tablespoon oil in a large saucepan over medium-high heat. Add tilapia and scallops; cook, stirring once or twice, until just opaque, about 2 minutes. Transfer to a plate and cover with foil to keep warm.
3. Add the remaining 1 tablespoon oil and onion to the pan and stir to coat. Cover, reduce heat to medium-low and cook, stirring often, until lightly browned, 5 to 7 minutes. Uncover, increase heat to medium-high, add Italian (or poultry) seasoning, paprika to taste, salt and pepper; cook, stirring, until fragrant, about 30 seconds. Add wine, water and tomatoes; bring to a simmer. Reduce heat to maintain a simmer and cook, stirring often, until the onion is tender, 6 to 8 minutes. Add the fish, scallops, potatoes and capers (if using), return to a simmer and cook until heated through, about 2 minutes. Garnish with parsley, if desired.

TIPS & NOTES

Note: Be sure to request "dry" scallops (i.e., not treated with sodium tripolyphosphate, or STP) from your fish store. Sea scallops that have been subjected to a chemical bath are not only mushy and less flavorful, but will not brown properly.

NUTRITION

Per serving: 431 calories; 17 g fat ( 2 g sat , 11 g mono ); 57 mg cholesterol; 22 g carbohydrates; 0 g added sugars; 27 g protein; 3 g fiber; 503 mg sodium; 1041 mg potassium.

Nutrition Bonus: Vitamin C (45% daily value), Potassium & Vitamin A (30% dv), Magnesium (23% dv).

Exchanges: 1 starch, 1 vegetable, 2 very lean meat, 3 fat

• 2 servings, 2 cups each
• Active Time: 30 minutes
• Total Time: 30 minutes

Source Articles and image: EatingWell.com

Many women are advised to take a calcium supplement for healthy bones—especially after menopause (when decreasing estrogen levels accelerate bone loss). In fact, the majority of American women over 31 take calcium supplements, says a 2010 study in The Journal of Nutrition.

But new research, published online in the British Medical Journal, might have you second-guessing a supplement. Scientists reported that postmenopausal women who took calcium supplements increased their risk of heart attack by 25 to 30 percent and stroke by 15 to 20 percent.


Calcium supplements—unlike calcium-rich foods, such as milk—increase blood calcium levels for a few hours after they’re taken, says Ian Reid, M.D., the study’s lead author. This bump may raise risk of heart disease—possibly because the calcium is deposited in the walls of the arteries, making them less pliable.

Other experts think women’s supplement habits shouldn’t change, in part because there’s research to show calcium may help the heart. “Postmenopausal women given calcium supplements had a slightly lower risk of stroke and heart disease,” says Robert Heaney, M.D., professor of medicine at Creighton University and an internationally recognized calcium expert, citing a study he and colleagues conducted.

Before you start—or stop—taking calcium supplements, speak with your doctor. Women aged 19 to 50 need 1,000 mg per day; for women 51+ it’s 1,200 mg daily. It’s possible to meet these recommendations through food—if you choose wisely. Dairy products are good choices (choose nonfat or low-fat to limit saturated fat), as are kale and collards.


Articles Source: eatingwell.com

Have you try to decrease your weight by increasing your daily fiber intake in the form of nutrient-rich high-fiber foods?. Why fiber?.. Over the course of the two-year study, the researchers found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 ½ pounds of weight lost.



The average American adult gains one to two pounds each year, according to various reports. But new research in The Journal of Nutrition suggests a way to prevent this weight gain or even encourage weight loss—without dieting. The secret: eat more fiber. Researchers at Brigham Young University in Utah followed the eating habits of 252 middle-aged women for nearly two years and found that those who increased their fiber intake generally lost weight. Women who decreased the fiber in their diets gained.


The scientists boiled the findings into a single weight-loss formula: boosting fiber by 8 grams for every 1,000 calories consumed resulted in losing about 4½ pounds over the course of the study. And this held true whether a woman was eating 3 or 25 grams of fiber a day at the start of the study. While it helps you feel full, “fiber has no calories,” says Larry Tucker, Ph.D., lead researcher and professor in the Department of Exercise Sciences at Brigham Young. So if you fill up on high-fiber foods you crowd out less-healthy foods, explains Tucker.



Try it for yourself. If you’re consuming 2,000 calories per day, aim to increase your fiber by 16 grams. Here are four foods that will help you get your fill.



Raspberries: 1 cup = 8 grams


Chickpeas: 3⁄4 cup = 8 grams


Strawberries: 1 cup = 3 grams


Green Beans: 1 cup = 4 grams

Source Articles: eatingwell.com

Whether you’re trying to get a weeknight dinner on the table or cooking for your special someone on Valentine’s Day, serving two is not as simple as just cutting your recipe’s ingredients in half. That’s why EatingWell created our special “For Two” recipes. Each is perfectly tailored to serve you and a loved one.

Instead of going out for date night, stay in and cook a romantic dinner for two. Our healthy chicken recipes, beef recipes, fish recipes and more healthy dinner recipes are perfect for two. Try French Onion Beef Tenderloin for a bistro-style steak dinner or Mussels South of Two Borders for a flavorful seafood dinner you and your special someone will love.

Delicious and healthy chicken dishes designed for two

>>>> healthy chicken recipes for two make quick weeknight meals that won’t go to waste. Whether you prefer light or dark meat chicken, we have easy recipes to make dinner special every night of the week.

Quick Chicken Cordon Bleu for Two

2 servings

Active Time: 35 minutes
Total Time: 35 minutes 

Ingredients

• 2 boneless, skinless chicken breasts (10-12 ounces), trimmed and tenders removed (see Tip)
• 1/4 teaspoon freshly ground pepper, divided
• 1/8 teaspoon salt
• 3 tablespoons shredded Gruyère or Swiss cheese
• 1 tablespoon reduced-fat cream cheese
• 2 tablespoons coarse dry whole-wheat breadcrumbs (see Tip)
• 1 1/2 teaspoons chopped fresh parsley or thyme
• 2 teaspoons extra-virgin olive oil, divided
• 2 tablespoons chopped ham (about 1/2 ounce)

Preparation

1. Preheat oven to 400°F.
2. Sprinkle chicken with 1/8 teaspoon pepper and salt. Combine cheese and cream cheese in a bowl. Combine the remaining 1/8 teaspoon pepper with breadcrumbs, parsley (or thyme) and 1 teaspoon oil in another bowl.
3. Heat the remaining 1 teaspoon oil in a medium, ovenproof nonstick skillet over medium heat. Cook the chicken until browned on both sides, about 2 minutes per side. Move the chicken to the center so the pieces are touching. Spread with the cheese mixture, sprinkle with ham, then top with the breadcrumb mixture.
4. Bake until the chicken is no longer pink in the center and an instant-read thermometer registers 165°F, 5 to 7 minutes.

Tips & Notes

• Tip: It can be difficult to find small chicken breasts. Remove the strip of meat from the underside of a 5- to 6-ounce breast—the “tender,” about 1 ounce of meat—to yield a perfect individual portion. Freeze the tenders and use them in a stir-fry.
• Note: We like Ian’s brand of coarse dry whole-wheat breadcrumbs, labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. To make your own breadcrumbs, trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. Spread on a baking sheet and bake at 250°F until dry, about 15 minutes. One slice of bread makes about 1/3