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Canku Ota

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(Many Paths)

An Online Newsletter Celebrating Native America

 

April 5, 2003 - Issue 84

 
 

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Sweets
In the next issues, I'm going to feature recipes that are good for you. This time, I'm sharing revitalizing ideas and recipes.

What you eat can effect how you feel, and a few simple changes in your diet may be all you need to boost your energy level and improve your mood. Here are some tips for making the right choices for good nutrition and a revitalized spirit.

In general:

Protein is great for an energy boost. Try cottage cheese, beans, low-fat yogurt, hard-cooked eggs, or tuna.

Munching on fresh fruit or Brazil nuts can give you a feeling of well-being.

Feeling upset? Try low-fat carbohydrates, such as graham crackers or dry cereal.

If you're feeling sad, eating foods high in carbohydrates such as breads, pastas, and potatoes may help improve your mood.

Under stress? High-fiber is the way to go. Such choices as fruit, vegetables, butter-free popcorn, whole grain pastas and other whole grains, or plain potatoes work best when eaten without added protein, on an empty stomach.

 

Apple Coffee Cake

 

Ingredients:

apple

  • 5 C tart apples, cored, peeled, chopped
  • 1 C sugar
  • 1 C dark raisins
  • 1/2 C pecans, chopped
  • 1/4 C vegetable oil
  • 2 tsp vanilla
  • 1 egg, beaten
  • 2-1/2 C sifted all-purpose flour
  • 1-1/2 tsp baking soda
  • 2 tsp ground cinnamon

Directions:

  • Preheat oven to 350º F.
  • Lightly oil a 13x9x2-inch pan.
  • In a large mixing bowl, combine apples with sugar, raisins, and pecans; mix well. Let stand 30 minutes.
  • Stir in oil, vanilla, and egg. Sift together flour, soda, and cinnamon; stir into apple mixture about 1/3 at a time just enough to moisten dry ingredients.
  • Turn batter into pan. Bake 35 to 40 minutes. Cool cake slightly before serving.

Each serving provides:

Calories: 188
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol: 11 mg
Sodium: 68 mg

Banana Nut Bread

Ingredients:

 
  • 1 C mashed ripe bananas
  • 1/3 C low-fat buttermilk
  • 1/2 C packed brown sugar
  • 1/4 C margarine
  • 1 egg
  • 2 C sifted all-purpose flour
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1/2 C chopped pecans

Bananas

Directions:
  • Preheat oven to 350º F. Lightly oil two 9x5-inch loaf pan.
  • Stir together mashed bananas and buttermilk; set aside.
  • Cream brown sugar and margarine together until light. Beat in egg. Add banana mixture; beat well.
  • Sift together flour, baking powder, baking soda, and salt; add all at once to liquid ingredients.
  • Stir until well blended.
  • Stir in nuts and turn into prepared pan.
  • Bake for 50-55 minutes or until toothpick inserted in center comes out clean. Cool 5 minutes in pan.
  • Remove from pan and complete cooling on a wire rack before slicing.

Each serving provides:

Calories: 133
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 12 mg
Sodium: 138 mg

Rainbow Fruit Salad

 

Ingredients:

Strawberries

Fruit salad:
  • 1 large mango, peeled and diced
  • 2 C fresh blueberries
  • 2 bananas, sliced
  • 2 C fresh strawberries, halved
  • 2 C seedless grapes
  • 2 nectarines, unpeeled and sliced
  • 1 kiwi fruit, peeled and sliced
Honey orange sauce:
  • 1/3 C unsweetened orange juice
  • 2 Tbsp lemon juice
  • 1-1/2 Tbsp honey
  • 1/4 tsp ground ginger
  • dash nutmeg
Directions:
  • Prepare the fruit.
  • Combine all the ingredients for the sauce and mix.
  • Just before serving, pour honey orange sauce over the fruit.

Each serving provides:

Calories: 96
Total fat: 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 4 mg

Carrot Raisin Bread

Ingredients:

 
  • 1-1/2 C sifted all-purpose flour
  • 1/2 C sugar
  • 1 tsp baking powder
  • 1/4 tsp baking soda
  • 1/2 tsp salt
  • 1-1/2 tsp ground cinnamon
  • 1/4 tsp ground allspice
  • 1 egg, beaten
  • 1/2 C water
  • 2 Tbsp vegetable oil
  • 1/2 tsp vanilla
  • 1-1/2 C finely shredded carrots
  • 1/4 C chopped pecans
  • 1/4 C golden raisins

Carrots

Directions:

  • Preheat oven to 350º F. Lightly oil a 9x5x3 inch loaf pan.
  • Stir together dry ingredients in large mixing bowl. Make a well in center of dry mixture.
  • In separate bowl, mix together remaining ingredients; add this mixture all at once to dry ingredients. Stir just enough to moisten and evenly distribute carrots.
  • Turn into prepared pan. Bake for 50 minutes or until toothpick inserted in center comes out clean.
  • Cool 5 minutes in pan. Remove from pan and complete cooling on a wire rack before slicing.

Each serving provides:

Calories: 99
Total fat: 3 g
Saturated fat: less than 1 g
Cholesterol: 12 mg
Sodium: 97 mg

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  Canku Ota is a free Newsletter celebrating Native America, its traditions and accomplishments . We do not provide subscriber or visitor names to anyone. Some articles presented in Canku Ota may contain copyright material. We have received appropriate permissions for republishing any articles. Material appearing here is distributed without profit or monetary gain to those who have expressed an interest. This is in accordance with Title 17 U.S.C. Section 107.  
 

Canku Ota is a copyright © 2000, 2001, 2002, 2003 of Vicki Lockard and Paul Barry.

 

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