Patty's newsletters, which are distributed at her classes are chock full of helpful hints as well as new and exciting low fat recipes.
I Can't Believe This Is Low Fat...
By PATTY RADEMACHER
DO YOU KNOW THESE FACTS ABOUT NUTRITION?

REDUCE YOUR RICK OF BREAST CANCER:
>>> Eat soy foods. Tofu, soybeans and soy milk all contain phytoestrogens, believed to stop breast cancer by blocking estrogen receptors. >>> Drink only moderately. Studies have shown a link between high alcohol consumption and cancer.
>>>
Eat more fruits and vegetables. They're a great source of the antioxidant vitamins A, C, and E.

SUBTRACT 20 YEARS FROM YOUR AGE
through strength-training. New research from Tufts University reveals that after just one year of strength training women look and feel 15 to 20 years younger. Experts say the reason for this is that muscle-building exercise, like lifting light weights, dramatically increases women's bone density, balance and overall fitness. Remember; always check with your Doctor before starting any new exercise program.

PREVENT AGAINST HEART DISEASE AND HEART ATTACKS
Studies have shown that omega-3s lower blood pressure and reduce cholesterol. Now research shows that fish also protects the heart by lowering levels of triglycerides, fat molecules in the blood that clog arteries. What's more, the Journal of the American Medical Association reports that people who ate fish at least once a week --even canned tuna--had a 52 % lower risk of sudden death from heart attacks.

NOT A FISH FAN? NO PROBLEM
Try these other sources of omega-3s, continued: available in health food stores and supermarkets: Whole grains; nuts; seeds; soybeans; and walnut, canola and olive oils. Fish-oil supplements. Dosages vary; check with your doctor. Flaxseed oil, which has many of the same omega-3 fatty acids as fish oil. Eggs fortified with omega-3s. Experts say they'll be available in supermarkets by July.

 

FOOD THAT FIGHT DISEASE
One bowl of fortified cereal a day, along with 5 or 6 servings of fruits and vegetables, can provide significant protection a against heart disease, stroke and dementia, a recent study shows. These foods contain folate, a nutrient that reduces your body's levels of homocysteine, a chemical proven to raise the risk of these health problems.

SUPER FAT BUSTER!!
During a regular workout, try exercising as hard as you can for just 30 to 90 seconds every few minutes. It'll trick your body into thinking it worked out that hard all along---and help you burn up to nine times more fat.

WHAT TO EAT TO BEAT STRESS
In demanding times, your body produces more adrenaline and stress hormones, both of which deplete your system of essential nutrients. To replenish, eat bananas, they are rich in potassium which helps regulate the nervous system and keeps muscles working well. Strawberries, oranges and kiwi are high in vitamin C, which helps fight infection and colds (to which we're more vulnerable when we're under stress).

 

 

 


HELPFUL HINTS, AND NEW LOW- FAT RECIPES TO KEEP YOU FIT
CHOCOLATE-ALMOND CRACKLE COOKIES

1/2 C. plus 1 heaping T. all-purpose flour
1/2 C. granulated sugar
1/4 C. unsweetened Dutch-process cocoa
1/2 tsp. baking powder
1/4 tsp. salt
2 T. unsalted butter, cold
2 large egg whites, beaten lightly 2 heaping T. sliced almonds
2 heaping T. confectioners' sugar plus additional confectioners' sugar for dusting hands

l. Place flour, sugar, cocoa, baking powder and salt in the bowl of a food processor. Using the metal blade, process to combine for about 5-10 seconds. Add the butter to the dry ingredients and process for 10-30 seconds until the mixture resembles cornmeal.

2. Add the egg whites and process for a few seconds until a dough is formed. (Dough is very soft.) Remove blade, (cleaning dough from blade) and place dough in work bowl in the f reezer for about 15-20 minutes, until it is firm enough to handle. Preheat oven to 400° and spray a cookie sheet with non-stick vegetable spray.

3. Place almonds in a small bowl, reserve. Place confectioners' sugar in another small bowl, reserve. Spoon heaping teaspoon of the dough into the bowl with the almonds. Shaking the bowl, roll the dough into a ball, also covering with the almonds at the same time. Then place dough in bowl with the confection's sugar, roll around to cover cookie completely. Dust hands with confectioners' sugar; roll the coated dough between your palms to form a ball and place on the prepared cookie sheet 2 inches apart. Bake in preheated oven for 10-14 minutes until firm. (Be careful not to burn the bottom.)

Yields approximately 24 depending on the size of the cookie.

 

CHOCOLATE CRUNCH COOKIES (LOW-FAT, LOW CHOLESTEROL)

To brown butter, place in a heavy saucepan and heat over medium heat, watching carefully until the butter or margarine turns brown. This intensifies the butters flavor.

l C. Quaker, Quick Oatmeal
l C. Irish Steel Cut oatmeal
l C. Fiber One or All Bran Cereal
4 T. butter, browned
2 T. canola oil
1 extra large egg
2 extra large egg whites
l tsp. almond extract
2/3 C. sugar
2 C. all-purpose flour
l/2 C. unsweetened cocoa powder
2 tsp. baking powder
l/2 tsp. baking soda
1/2 C. white raisins

Preheat oven to 400°

l. Put both oats and bran cereal in a large bowl. Add maple syrup, browned butter and oil, gand stir to combine all of the ingredients.

2. Beat egg and egg whites until fluffy, add the sugar and beat until the mixture is thick. Stir in the almond extract.

3. Combine flour, cocoa powder, baking powder and baking soda. Gradually add the dry ingredients to the egg mixture and beat until combined. (Mixture will be very thick.) Beat in the oatmeal mixture, and raisins for 30 seconds or just until combined.

4. Spray a cookie sheet with non-stick vegetable spray or line with parchment paper. Place heaping teaspoons one inch apart on prepared cookie sheet and bake in preheated oven for 10-12 min utes.

Makes about 50 cookies

 

 
CALIFORNIA FRUIT BARS

Preheat oven to 400°

Line a 10 1/2 by 15 1/2 by 1 inch glass baking dish with tin foil.

l 1/4 C. assorted dried fruit, firmly packed (I used 2/3 C. apricots, remainder in prunes, and dried currants.)
2 whole eggs-large
4 egg whites-large
l /2 of a l-pound box light brown sugar
1/4 tsp. salt
1 tsp. vanilla extract
2 C. sifted all purpose flour
1 C. sliced almonds ( can also use walnuts or pecans)

l. Coarsely chop dried fruit in a food processor. (Do not chop currents). Set aside.

2. With an electric mixer, whip eggs and egg whites for a minute or two until fluffy. Add sugar and stir with a rubber spatula to mix.

3. Pour into a large saucepan and place pan over medium heat. Stir and sc rape the bottom and sides of the pan for 5-10 minutes until the sugar is dissolved. (Test by rubbing mixture between your fingers, you should not feel any grit.) Remove from the heat.

4. Stir in the salt, vanilla, and the flour. Beat briskly with a heavy whisk, until the batter is smooth. Then stir in the fruit and nuts, mixing well to make sure that the fruit is not lumped together.

5. Turn into the prepared pan and spread to distribute the fruit and nuts throughout.

6. Bake 15-20 minutes until the top is a rich golden color and shiny. Test the middle with a knife, it should come out clean. (Make sure they are completely cooked.)

7. Cool, and remove from pan, and cut into squares.

Yields approximately 45 squares.

CAPPUCCINO BISCOTTI

2 1/2 C. unbleached all-purpose flour
1 1/3 C. sugar
1/2 tsp. baking soda
1/2 tsp. baking powder
1/2 tsp. ground cinnamon
1/2 tsp. salt
1/4 C. strong brewed espresso, cooled
2 T. skim milk
1 extra large or jumbo egg or 2 extra large egg whites
2 tsp. vanilla
1/3 C. almonds, toasted coarsely chopped or roughly sliced
1/4 C. chocolate chips

Preheat oven to 350°

Spray a non-stick cookie sheet with butter flavored non-stick vegetable spray

1. In the bowl of an electric mixer or food processor blend flour, sugar, baking soda, baking powder, cinnamon and salt.

2. In a small bowl, combine espresso, milk, egg whites and vanilla, beat to blend with a fork.

3. Add the liquid to the dry ingredient s and beat with an electric mixer until a dough is formed. Stir in nuts and chocolate chips.

4. Form the dough into two rectangular and place side by side on the prepared cookie sheet. Flatten into rectangles shapes about 1 inch high with wet hands. Bake in preheated oven for 30 minutes.

5. Remove from oven and cool for about 10 minutes on a cake rack. Lower oven temperature to 300°. On a cutting board, cut rectangles on the diagonal into 1 inch thick slices and arrange the biscotti, cut side down, on cookie sheet and bake for 5 minutes longer on each side. Cool completely and store in an air tight container.

Makes about 30 cookies

 

 

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