Diet - Detox2home.com

Who said weight loss food is boring?! Our Carrot and Zucchini Muffins provide the perfect mid-afternoon energy pick and are still packed with health enhancing nutrients.

One cup of zucchini has about 35 calories. It contains about 340 milligrams of potassium, 530 International Units of vitamin A and 70 milligrams of phosphorus.

The daily recommendation for women over age 20 for vitamin A is 4,000 International Units, and 800 milligrams of phosphorus. There are no recommendations for potassium. However, one cup of tomato juice has 535 milligrams of potassium, a cup of strawberries has about 250, a banana has 450 and a slice of honeydew has 350.

Zucchini is a good source of fiber with 4 grams per cup. Be sure to include the peel to get all the fiber. Adults should get 20-30 grams of dietary fiber from their daily diet.

Carrots are nutritional heroes, they store a goldmine of nutrients. No other vegetable or fruit contains as much carotene as carrots, which the body converts to vitamin A.

Ingredients:
2/3 cup skim milk
1 egg
2 tablespoons canola oil
2 cups self raising flour
2 tablespoons sugar
1/2 cup carrot, shredded
1/2 cup zucchini, shredded

Directions:
Heat oven to 400 degrees.
Spray muffin pan with nonstick cooking spray.
Beat milk, egg and oil in a large bowl until smooth.
Stir in self raising flour and sugar just until moistened (should be lumpy).
Fold in carrot and zucchini.
Fill cups about 3/4 full and bake for 20-25 minutes.
Remove from pan and cool on a wire rack.

Makes 12 servings
Serving Size: 1 muffin

Nutritional Analysis Per Serving:
Calories: 114
Total fat: 4 grams
Saturated fat: 1 gram
Cholesterol: trace
Sodium: 269 mg
Carbohydrate: 18 grams
Protein: 3 grams
Dietary fiber: 1 gram

Kim Beardsmore M.B.A., B.Sc. (Biochemistry) is a writer for the online weight loss, health & fitness magazine Weight Loss Health. For free resources, tips and healthy recipes to help you lose weight and gain energy, visit http://weight-loss-health.com.au

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Swordfish belongs to the group of fish that have recently become more appreciated for their contribution of omega-3 essential oils to the diet. These fats, which have to be provided by the diet, have now been shown to have a host of health giving benefits including combatting rheumatoid arthritis, heart attacks, high blood pressure, clogged arteries, psoriasis, asthma, inflammatory bowel disease, multilple sclerosis and even mirgraine headaches. Doctors and nutritionists now recommend three portions of fatty fish per week to get the full health giving benefits.

Other oily fish which are also beneficial include, tuna, salmon, mackeral, sardines and boquerones.
Swordfish is found in both the Atlantic Ocean and the Mediterranean Sea and forms
quite a large part of the Mediterranean Diet, which is said to be so
healthful and indeed is found on the menu of most restaurants all along the coast.

Swordfish- Buying and Storing.
When buying swordfish pick fish that is a white to pinkish-beige, if it is
tinged with brown it is a sign of an off flavour. Swordfish does have a dark
meat, along with the white, but this should be cherry red not brown.

As with all fish it is best eaten on the day of purchase but if you need to
store it then first wash and pat it dry before placing on a cake rack over a shallow pan
filled with crushed ice and refrigerate. All fish deteriorates if allowed
to sit in its’ own juice.It will store well like this for up tp
2 days. Swordfish can be frozen for up to 2 months but be sure to defrost
slowly and thoroughly before cooking.

Swordfish- Preparation and Cooking.
The secret to successful swordfish cookery is not to overcook it.Whichever
cooking method you use your swordfish will be cooked when its flesh becomes
opaque yet is still moist on the inside. It is best to cook skinless
fillets, steaks or chunks as the skin is tough and strong tasting.

Baking.
Place swordfish in a greased baking dish or wrap in oiled foil and
place on a baking sheet. Brush with melted butter, season with salt
and pepper or cover with a piquant sauce, and bake in a medium oven
for about 20 minutes.

Grilling.
Place steaks or kebabs on a well greased grill pan and place under the
grill for about 6-10 minutes, turning once.

Pan frying.
Fry the swordfish in butter or olive oil, turning once. Cook for about
4-8 minutes until the fish is opaque and moist on the inside.

Stir-frying.
Cut swordfish steaks into bite size pieces and coat in wholemeal flour.
Stir fry gently and briefly in hot olive oil and then add to your favourite
stir fired vegetables.

Poaching.
Place enough water in a large frying pan to cover the fish, add seasoning
of choice, dill is good. Bring to the boil then add the fish, cover the pan
and simmer for about 8 minutes.

Grilled Swordfish (serves 4)

Ingredients.
4 swordfish steaks.
1/4 cup lemon juice.
2 tbs. water.
1tbs. olive oil.
2 cloves of garlic, crushed.
1/3 cup fresh chopped parsley.
Salt and freshly ground black pepper to taste.

Wash steaks and pat dry. Place in a large covered dish. Mix together
all the above ingredients to make marinade and pour over the fish.Place
in the refiregerator and marinate for at least one hour and no more
than 12.
Oil the grill rack and place the swordfish under a hot grill for 4-5
minutes per side until fish flakes easily when tested with a fork.

Serve with sauteed potatoes and fresh green salad.

Article submitted by Ruth Polak, the owner of http://www.costadelsol-vacationrentals.com a web site specializing in holiday villas and apartments on the Costa del Sol and in rural Andalucia. You will also find lots of information about Spain and Andalucia in general, plus other Spanish recipe ideas.

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First, let me congratulate you. You’re very smart to investigate whether there are any dangers of Splenda

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