November 14th 2005
Dine Without Whine's Weekly Newsletter
An Extension of our Menu Planning Service
www.dinewithoutwhine.com
Publisher ~ Christine Steendahl

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This Issue:

A Personal Note

Sponsor Of The Week

Cornish Game Hen Recipe

Test Your Health IQ

A Personal Note

Greetings! I can't believe it is Monday already. This past week seemed to just zoom by. Matt had his interview yesterday in Spokane. I went along as well. Things seemed to go well and they said they will get back to us by next week. So hopefully by next week we will have decided if we are moving to Cumberland, WI or Spokane, WA. I can't wait to finally get settled again!

How is your Christmas Shopping going? I only have a few more people left! I'm glad to have it done early this year. I would love to help you make your shopping easy! How about giving someone on your list a subscription to Dine Without Whine? You can do anywhere from a one month subscription for $4.50 all the way to a year subscription for $50.00. If you would like to purchase a Christmas Gift Subscription, simply send the desired subscription payment via PayPal to christine@dinewithoutwhine.com and in your note let me know if you would like a paper certificate or an e-mail certificate. The certificate will have a coupon code that the recipient can enter into the site for their gift subscription to be activated. If you have questions I would be happy to help.

I hope you have a great week!
Christine

Sponsor of the Week

KinderInfo is holding their first annual holiday craft and recipe contest! Simply enter your favorite holiday tradition, craft, or recipe and be entered to win some great prizes including a 3 month subscription to Dine Without Whine!

For complete rules and to enter please visit http://www.kinderinfo.com

The contest will run through December 5th 2005

Recipe of the Week

Exerted from this week's family friendly menu plan and convenient grocery shopping list.

Try our Menu Planning Service at no charge for the first week.

For more information visit www.dinewithoutwhine.com

Country Cornish Game Hens

Makes 6 servings
I recently sent this to one of our subscribers for a dinner party idea and she said everyone enjoyed them, so I thought I would share the recipe here this week.

6 Cornish hens (20 ounces each)
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 cup butter or margarine, melted
1/4 cup orange juice
1/4 cup honey
Sauce:
1/2 cup orange juice
2 tablespoons honey
1/2 teaspoon cider vinegar
1 tablespoon cornstarch
1 tablespoon cold water

1. Place hens on a rack in a shallow baking pan. Tie legs with kitchen string if desired. Sprinkle with salt and pepper.

2. Combine the butter, orange juice and honey; spoon over hens.

3. Bake, uncovered, at 350 degrees for 1 hour or until a meat thermometer reads 165 degrees and juices run clear - basting every 15 minutes.

4. For the sauce, In a small saucepan, combine the orange juice, honey and vinegar.

5. Combine cornstarch and water until smooth; stir into orange juice mixture.

6. Bring to a boil; cook and stir for 1 minute or until thickened. Serve with hens.

Serve with (G*): Steamed Broccoli and Cheddar Potatoes

Would you like to try our menu planning service? There is a /sample.htm Menu and shopping list on our web-site.

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Tips, Articles, and/or Product Recommendations

Test Your Health IQ

1) Which of the following breakfast items is lowest in fat?
a. 1 cup granola with 1/2 cup fat-free (skim) milk
b. 1 cup puffed cereal with 1/2 cup whole milk
c. 1 bagel with 1 tablespoon jam or jelly
d. 1 plain cake doughnut
ANSWER: c. A 3-inch plain bagel weighs in at about 155 calories and has only 1 gram of fat. Top it with jam or jelly, and you add about 50 calories, but the fat stays the same. Your second best breakfast choice is the puffed cereal and milk with 130 calories and 4 grams of fat. Choose fat-free milk instead of whole milk, and you’ll cut out the fat entirely. However grab the granola, and you end up with a 470 calorie breakfast with 16 grams of fat. That even tops the doughnut with 170 calories and 10 grams of fat!

2) Oil labeled “light” contains less fat and calories than regular oil?
True or false?
ANSWER: False. All oils are 100 percent fat. One tablespoon of oil contains about 120 calories and nearly 14 grams of fat. When you see “light” on the label it refers to the color, not the fat or calorie content.

3) Calories don’t count as long as a food is low in fat.
True or false?
ANSWER: False. Calories do count. Calories are calories, whether they come from chocolate fudge cake or fat-free chocolate cookies. Too many calories can lead to weight gain. Excessive weight gain can in turn lead to obesity, another risk factor for heart disease.

4) Ounce for ounce, which has more cholesterol, prime rib or a chicken breast?
ANSWER: They are nearly the same. Both contain approximately 85 milligrams of cholesterol. Where they differ substantially is in their fat content. A 3-ounce portion of prime rib contains over 30 grams of fat, and a 3-ounce portion of chicken breast with skin contains 8 grams of fat. Take the skin off, and the fat content dips to 3 grams and cholesterol drops to 75 milligrams.

5) Which of the following is the best source of antioxidants?
a. Nuts
b. Green tea
c. Orange juice
d. Sweet potatoes
ANSWER: b. Whether you prefer it ice cold or steaming hot, green tea is an antioxidant powerhouse. New research shows that gree tea contains a powerful antioxidant, one some scientists believe is 100 times more potent than vitamin C and 25 times more effective than vitamin E. Antioxidants may help reduce the risk for heart disease and some cancers by protecting the cells in your body from damage.

6) All fat-free and low-fat foods are low in calories.
True or false?
ANSWER: False. Even though fat may be removed from a food, this does not mean that the calories are reduced. When fat is taken out, manufacturers often add other calorie containing components, such as sugars, to improve taste and texture. If you’re watching fat and calories, it’s best to compare nutrition labels between the fat-reduced product and the regular version.

7) If butter doesn’t appear on the ingredient list, the product is probably low in saturated fat.
True or false?
ANSWER: False. Saturated fat can be listed several ways. Cocoa butter, palm kernel oil, lard and shortening are just some of the many guises of this cholesterol-raising fat.

8) Regular exercise may help lower your risk for heart disease.
True or false?
ANSWER: True. Not only does regular exercise help you achieve or maintain a healthy body weight, it can also increase HDL (the “good” cholesterol) levels. Even better news is that you don’t have to follow the “no pain, no gain” philosophy of physical activity. Recent research indicates that moderate exercise, such as walking, biking and even housekeeping, can positively affect your health.

* Do you have a question you would like answered in this area? If so, send me a note and I will try to get to it in the coming weeks. christine@dinewithoutwhine.com