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July 2001 Issue
Not About Herbs
by Rossana S. Tarantini
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Chicken with Pumpkin Seeds

This dish is quick and easily prepared which makes it great after a long day at work. Add a squeeze of lime before serving to enhance the flavour.
  • 4 bone-in chicken breast halves, skinned and trimmed of fat
  • 1/3 cup roasted pumpkin seeds
  • 1 can diced green chiles
  • 1/2 cup shredded jack cheese
  • lemon or lime wedges
Rinse the chicken and pat dry; then place skinned side up in a baking pan. In a small bowl, mix the pumpkin seeds, chiles, and cheese and pat evenly on the chicken.

Bake at 450 until the meat near the bone is no longer pink, about 20 - 25 minutes. Serve with lemon or lime wedges.

  • Yields: 4 servings
  • Preparation Time: 10 minutes
  • Exchanges: 1/4 starch, 1/4 vegetable, 4 1/2 very lean meat protein, 1 1/4 fat


Cranberry Rice Pudding

  • 1 1/4 cups rice milk
  • 1 vanilla pod
  • 2 oz short grain rice
  • 1/4 cup cranberries
Preheat the oven to 300. Pour the rice milk into a small saucepan and add the vanilla pod. Bring to just below boiling, then remove the pan from the heat and leave the milk and vanilla to infuse for 10 minutes. Put the rice and cranberries in a baking dish. Remove the vanilla from the milk and pour the milk over the rice and berries. Stir gently to mix. Bake for 2 1/2 to 3 hours, stirring occasionally. Can be served warm or cold.
  • Yields: 4 servings

One of the main things I've learned so far is that watching my intake is the key to it all. Adjusting the way I eat and what I eat will be big parts of bringing the disease under control. And everyone seems to agree on one thing, keeping full on the things that are "free" is an easy way to ensure that the things that I should watch carefully have less chance of enticing me.

Following is a short list of foods in categories. I think I'm going to make it my first priority to memorize them:

Free Foods
These foods can be eaten whenever and in whatever quantity you like.

Good Carbohydrate / Protein Foods
These foods are good to eat but must be counted as part of the overall carbohydrate and protein allowances.

  • All beans and peas
  • Brown rice and wholemeal pasta
  • Oats, wholemeal flours, breads, unsweetened biscuits, etc
  • All root vegetables
  • All canned fruits canned in fruit juice
  • Dried fruits
  • High fibre unsweetened breakfast cereals
  • Lean meats
  • Fresh and frozen fish
  • Low-fat cheese, skimmed milk, low-fat yogurts
  • All soy products

Borderline Foods
This list reflects carbohydrate foods that are not as "good" and fatty foods which are okay to have sometimes in specified quantities, but are not good to overdo.

  • White flour, bread, pastry, pasta and rice
  • Corn flour, arrowroot, semolina
  • Unsweetened breakfast cereals
  • Any fried potato products such as chips
  • Full-fat cheese, milk or yogurt
  • Salty meats and fish products
  • Fatty meats including sausages
  • Fruit juices
  • Reduced sugar jams and other spreads
  • Alcohol

Bad Foods
These foods are to be avoided whenever possible, and if eaten, only in very small quantities.

  • Sugar
  • Sweets such as candies and chocolate
  • Full sugar chewing gum
  • Full sugar jams and other spreads
  • Sweet biscuits, cakes and buns made with white flour and sugar
  • Desserts made with refined flours and sugars
  • Fruit canned in syrup
  • Ice cream and other frozen treats
  • Sweetened juices, sodas and colas
  • Sweetened breakfast cereals

Lots to think about this month. Hopefully I've helped someone out there as well as helping myself. Let me know what you think.

Next month we're back on track talking about herbs and spices.

Here's hoping for some spice in your life too!!


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