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Health Notes for the Grain Group, EVOO & the Mediterranean Diet

Your local deli probably sells delicious Ciabatta Bread Rolls for a nominal amount in a package of six. If you have never had the fortune of tasting this lovely bread, you are in for a wonderful treat as it's very delicious, very airy and very light!

Ciabatta bread is unique because the inside is filled with miniature pockets of air. When toasted, one almost feels like a full-bloodied Italian.

It can be drizzled with extra virgin olive oil and placed under the broiler for a quick and delicious accompaniment to your meal, a fine serving from the Grain Group. And the added health perk comes from the olive oil which has been associated with heart-healthy benefits.

Olive oil is a staple of the Mediterranean Diet - and this culture experiences less instances with heart disease, including heart attack than found in the American culture - just another great reason to add this oil to your weight loss plan.

In moderation, of course - as that is always an important key to good health.

Diet Recipe: Ciabatta Classics

Recipe Ingredients for Diet Ciabatta

4 Ciabatta Breads Spread With Reduced Fat Margarine
Raw Spinach, Sliced Tomato

Light or Reduced Fat Mayo

4 servings of Lean Deli Meat, any variety

4 Slices of low fat cheese

Begin by slicing the bread in half so that you'll have 8 halves; once they are spread with the reduced fat margarine then it is time to toast them to a golden brown state on the stove top in a non-stick skillet.

Remove the toasted bread and fill with lean deli meat, cheese, raw spinach which is easier on the tummy than common lettuce, sliced tomato and a splash of reduced fat Mayo or mustard. Spicy mustard adds a kick!

Potato Lattes, a Low Calorie Recipe

This is a very simple recipe that was prepared by my grandmother - and probably your grandmother, too.

Traditionally, Potato Lattes are fried in vegetable oil - or in the olden days of cookery, in lard or bacon fat. But as we're striving to add a healthier note to our foods these days in order to achieve a healthier body, let's ditch the fat without sacrificing too much flavor.

Recipe Ingredients for Diet Potato Lattes

2 Red Potatoes
Cooking Spray

Ketchup, Salt, Cracked Black Pepper

We prefer the red potatoes because the flesh is so white and beautiful, not yellowish and green tasting like many of the currently grown crops of Russet potatoes these days.

Begin by peeling the potatoes, washing and then patting them dry. Shred the white flesh with a grater, using care. Add the desired amount of salt and pepper.

Coat a deep pan with the cooking spray, then add the shredded potatoes creating four small piles if you pan is large enough. If not, you'll need to cook the Potato Lattes in batches.

Cook until golden brown on one side, then carefully turn to complete the cooking process. Serve with ketchup if desired.  Return to Diet Menus - Shopping List


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