Food Fun and Facts Lemon Sauce Recipe          

 Recipe for Lemon Sauce

Ingredients

 
1/2 C. sugar
 1 T. cornstarch
 pinch of salt
 1 C. boiling water
 2 T. butter or margarine
 1 tsp. grated lemon zest
 3 T. lemon juice

 Combine sugar, cornstarch and salt in a saucepan and gradually stir in the boiling water.  Boil, stirring constantly about 5 minutes or until  thickened.  Add the rest of the ingredients and mix well.  Serve warm or  cold.  Makes about 5 - 6 servings.

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Get More Nutritional Bang for Every Bite

(Family Features) - Many have heard the saying, "You are what you eat" - but knowing what to eat can be confusing. There's so much nutritional information out there, that it's easy to get overwhelmed. In fact, when the American Dietetic Association (ADA) surveyed people about why they don't do more to eat a healthy and balanced diet, 41 percent of respondents said they don't know or understand the guidelines set forth for diet and nutrition.

For those who have been confused or frustrated while trying to sort out nutritional information, take note. The following nutrient basics and dietary tips can help you start eating better today.




Nutrient Knowledge

Nutrients are necessary for the body to function properly, maintain energy and structure, and manufacture certain compounds necessary for good health, such as hormones and enzymes. The Dietary Guidelines Advisory Committee (DGAC) found that many adults and children fall short of some key nutrients including vitamin D, calcium, potassium and dietary fiber.

The 2010 Dietary Guidelines for Americans encourage people to follow a nutrient-dense, plant-based diet. A nutrient-dense food is one that has a substantial amount of vitamins and minerals relative to calories - it gives you more nutritional bang for each bite. One of the simplest ways to get more nutrients into your diet is to eat soyfoods, particularly soyfoods in their whole form or made with whole soybeans.

"Whole soy provides a number of important nutrients, including potassium, magnesium, fiber, antioxidants and calcium, which tend to be shortfall nutrients among the U.S. population," said Katherine Tucker, PhD, co-author of the paper, "Simulation with Soy Replacement Showed That Increased Soy Intake Could Contribute to Improved Nutrient Intake Profiles in the U.S. Population," published in the December 2010 Journal of Nutrition Supplement.




Making Sense of Soy

All soy comes from soybeans, which are naturally grown beans similar in size to a pea. Soybeans have more protein than any other bean and are the only plant-based protein source that contain all nine essential amino acids, making them a source of high-quality, complete protein. Foods made from whole soy are minimally processed to keep soy's naturally occurring nutrients intact. 

Soybeans are also a rich source of potassium, which is associated with lower blood pressure:

  • 1/2 cup green soybeans (edamame) provides 485 mg of potassium
  • 1/2 cup mature soybeans provides 443 mg of potassium
  • 1/4 cup mature, dry-roasted soybeans provides 586 mg of potassium
  • One SOYJOY® bar provides between 220 to 240 mg of potassium

For people interested in improving their overall diet, a reasonable goal should be to consume two servings of whole soyfoods a day. This delicious recipe is one way to make eating more soy a tasty endeavor.

For more information on whole soyfoods and recipes containing soy, visit www.soyjoy.com.







 



Gardening With Charlie - Growing Citrus Indoors

(Family Features) - Kathy Bond-Borie, Guest Columnist - Walk into a greenhouse in winter and your nose will likely pick up a sweet scent, and if you follow your nose you're likely to come upon a plant with miniature orange or yellow fruit and delicate white flowers - a citrus tree. With edible fruit and fragrant flowers for months on end, an indoor potted citrus tree is a delight. Here are some tips for keeping one healthy and productive.

If you hope to harvest fruit, choose a naturally acidic citrus, not a sweet orange or grapefruit. Examples of acidic varieties include 'Improved Meyer' and 'Ponderosa' lemons, calamondins, and kumquats. These are most likely to produce fruit indoors in winter. Other citrus varieties will grow and flower but they are less likely to produce fruit.

Our homes in winter are darker and warmer, and have much drier air than outdoors. So anything you can do to provide additional light and extra humidity is beneficial. Keep your citrus near a sunny window and use a room humidifier, if possible. Cool, bright rooms, such as a partially heated sunroom, are best.

Choose a pot about the size of a 15-gallon nursery container. The ubiquitous half whiskey barrel is a good size, and plastic and faux clay pots in the 30- to 36-inch-diameter range work well, too. Whatever you choose, make sure it has good drainage; drill extra holes if you're in doubt. To prevent soil from washing out, cover drain holes with small sections of window screen, but don't cover the holes with stones. Use a premixed sterile potting soil designed for container plants. 

Keep the soil moist by soaking the rootball thoroughly until water drains out the bottom into the saucer beneath. Water again when the top 2 to 3 inches of soil are dry. In some situations, water will drain out the bottom of the pot without soaking the rootball. This happens when the rootball dries and shrinks slightly, pulling away from the edges of the container. The water moves down the gap without rewetting the roots. To help rewet the dried rootball, place three or four drops of a mild dish soap on it. The soap will help the water soak in so the rootball can expand to fill the container again.

Citrus need regular fertilization to promote flowering and fruiting. You can use a controlled-release fertilizer or a soluble liquid fertilizer. Liquid fertilizers generally provide more exacting control but also require more frequent applications, every other week or so. In either case, follow the directions on the label.

More than most plants, citrus are prone to deficiencies of the micronutrients iron, manganese, and zinc. Inadequate amounts of any one of them will cause leaves to yellow while veins remain green. Look for them in the chelated form, which makes the micronutrients more accessible to citrus roots. The best time is in early spring just as new leaves are beginning to emerge.

For more tips and garden information visit www.garden.org.

A former floral designer and interior plantscaper, Kathy Bond-Borie has spent 20 years as a garden writer/editor, including her current role as Horticultural Editor for the National Gardening Association. She loves designing with plants, and spends more time playing in the garden - planting and trying new combinations - than sitting and appreciating it.

SOURCE:
National Gardening Association







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Lemon Zested Soybean Hummus Recipe

Ingredients

  • 1 15-ounce can soybeans, rinsed and drained
  • 3 tablespoons Tahini (sesame seed paste)
  • Juice and zest of 1 lemon (3 tablespoons juice)
  • 1 large clove garlic
  • 1/4 teaspoon ground cayenne red pepper, or to taste
  • 1/4 teaspoon sea salt, or to taste

Preparation

  1. Place soybeans, Tahini, lemon juice, garlic, cayenne and salt into a blender or food processor.
  2. Cover and puree until smooth yet thick. Add cold water by the teaspoon only if necessary for proper blending. Stir in the lemon zest to taste.

Serves
Makes about 1 1/2 cups

Notes, Tips & Suggestions
Recipe developed by Jackie Newgent, RD, author of "Big Green Cookbook" and "The All-Natural Diabetes



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