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Balancing Your Diet

Medically reviewed by Natalie Butler, RD, LD on F ebruary 12, 2016 — Written by Brian Krans What is a balanced diet? A balanced diet is one that gives your body the nutrients it needs to function correctly. To get the proper nutrition from your diet, you should consume the majority of your daily calories in: fresh fruits fresh vegetables whole grains legumes nuts lean proteins About calories The number of calories in a food is a measurement of the amount of energy stored in that food. Your body uses calories from food for walking, thinking, breathing, and other important functions. The average person needs to eat about 2,000 calories every day to maintain their weight. However, a person’s specific daily calorie intake can vary depending on their age, gender, and physical activity level. Men generally need more calories than women, and people who exercise need more calories than people who don’t. The following examples of daily calorie intake are b

Jelly Bean Sugar Cookie Recipe

With today being the national JUMP FOR JELLY BEANS day, why not make some Jelly Bean Sugar Cookies!  These cookies are made in on ly 1 bowl and take less than 20 minutes. 10 minute prep time, 10 minute bake time. Does it get any better? Ingredients: 4 Tbsp (1/4 cup) butter, softened to room temperature 1/2 cup sugar 1 large egg yolk 1/4 tsp almond extract 1/4 tsp baking powder 1/4 tsp salt 3/4 cup all-purpose flour 1 bag jellybeans (you will have some leftover) Directions: Preheat oven to 350 degrees. Cream the butter and sugar together on medium speed using a handheld or stand mixer with a paddle attachment. Beat in egg yolk, almond extract, baking powder, and salt. Add flour, and mix until a dough forms. Roll dough in teaspoon size balls and bake for 10-11 minutes on an ungreased baking sheet or silicone baking mat. *Watch them closely at the 10 minute mark. Do NOT let cookies brown. While cookies are cooling, gently press a jellybean into the cent

Peanut Butter Cookie Recipe

This is probably one of the easiest and most versatile cookie recipes. Several weeks ago,  we were wanting a quick dessert so we cut the ingredients in half and made a small batch. There were a few Hershey Kisses laying around from a previous job so we opted to put on top of each cookie when they just taken out of the oven. Delicious. The following is the full peanut butter cookie recipe. Enjoy. This is what you need: 1/4 cup unsalted sweet cream butter 1/2 cup vegetable shortening (you are use all butter if you prefer) 1/2 cup creamy peanut butter 1/2 cup crunchy peanut butter (you can use all same type of peanut butter) 1 cup regular granulated sugar 1 cup packed dark brown sugar (light brown sugar can be used if it is the only type you have on hand) 1 teaspoon vanilla 2 1/4 cups all-purpose flour 2 teaspoons baking soda 1/4 teaspoon salt (this is optional - we found it is not necessary with all the salt in the peanut butter) This is what you will do

Vegan Oatmeal Cookie Recipe

For those who follow a vegan diet, this oatmeal cookie rec ipe is for you. Ingredients: 1 tablespoon flaxseed meal 3 tablespoons warm water 1 cup all-purpose flour 1/2 cup regular sugar 1/2 cup packed dark brown sugar 1/2 teaspoon salt 1/2 teaspoon baking soda 1/2 cup vegetable shortening 2 tablespoons milk alternative 1/2 teaspoon pure vanilla extract 1 1/2 cup quick-cook or regular rolled oats 1 cup semisweet chocolate pieces or raisins* optional Method: Mix flaxseed meal and warm water in a small bowl and let sit for 2-5 minutes. In a large mixing bowl stir together flour, both kinds of sugar, salt and baking soda. Add the 1/2 cup of shortening, flaxseed meal with the water, milk alternative and vanilla. Stir with a wooden spoon until well mixed (or be a kid and mix with your hands). If you choose, add your chocolate pieces or raisins. Preheat your oven to 350 degree F. On a greased cookie sheet or using parchment paper, drop dough fro

Gluten Free Turkey Shepard’s Pie Recipe

Yes this is technically more of a cottage pie since it is not made with lamb. Serves 4 2 mashed sweet potato (4 cups/1liter) 1/4 teaspoon/ml nutmeg 1 lb/450g ground turkey 1 medium onion, diced 1 teaspoon/5ml thyme 1 teaspoon/5ml tarragon 1 cup/250ml chicken stock or water 2 tablespoons/30ml potato starch or corn starch 1 cup green beans/225ml cooked and cut into 1” pieces 1 cup/225ml cooked corn removed from cob (frozen is fine) 2 teaspoons/10ml salt 1 teaspoon/5ml pepper Preheat oven to 350F/176C/GasMark4 Boil and mash sweet potato with nutmeg. Brown ground turkey. Add onion and sauté until softened. Season with thyme, tarragon, salt and pepper. Make a slurry out of the stock/water and potato starch add to ground turkey mixture stirring constantly until thickened (1-2 minutes). Pour into oven safe dish. Top with vegetables and then mashed sweet potato mixture. Spritz with olive oil. Baked for 20 minutes or until potatoes are browned. personal chefs and event cater

Easy White Bread Recipe - in less than one hour

For those who think they do not have the patience to make their own white bread, think aga in. A little bored this morning, we have come up with a white bread recipe which takes about an hour from start to finish - including the mixing of the ingredients. Ingredients: 5 1/2 - 6 1/2 cups flour - we used all-purpose 2 tablespoons active dry yeast 2 tablespoons sugar 1/4 cup oil - we used grape seed oil 2 1/4 warm tap water oil for spritzing Method: In a large mixing bowl (of a food mixer), place 2 cups flour, yeast, sugar and oil. Add hot water all at once. Mix on medium speed with a dough hook (you can start with a paddle then move to a dough hook later on - we didn’t want to have to wash anything extra) for about 2 minutes. Add 1 cup more of the flour. Mix on a medium to high speed (depending on your mixer) for 1 minute. Add remaining flour. While mixing, add your flour until your dough is just sticky but not too much. It will want to stick to the sid

Fig Pie Recipe

With Fig season almost upon us, this is a delicious pie is the perfect answer.   What you’ll need: 5 cups fresh figs (preferably Mission figs), s tem cut off and cut into round medallions 1 tablespoon cornstarch 7 tablespoons sugar, granulated - juice of ½ lemon 12 tablespoons unsalted butter 1 teaspoon pumpkin pie or apple pie spice - additional butter to grease pie dish, preferably glass - uncooked pie crust This is what you’ll do: Grease pie dish with butter generously. Place and mold your pie crust into dish. Set aside. Select ripe figs, cut into medallions. Place cut figs into pie dish. In a small bowl, combine cornstarch, sugar, and spice, mix well. Sprinkle evenly over figs. Add lemon, simply squeeze your half lemon over the figs trying to disperse the juice as evenly as possible. Dot the top of the pie with your butter. Bake in a preheated 425 oven for 35-45 minutes until the pie juices are bubbling and the pie crust is dark brown.