Just a few quick tips.

Here are a few quick tips to keep you healthy, wealthy and wise. Okay I don't know about the wealthy or wise part, but I do know about the healthy.

1 cup of butter is 1600 calories
1 cup of sour cream is 800 calories

But 1 cup of yogurt or greek yogurt (Which is thickier. I only like to cook with it. I don't like it by itself as a yogurt but it is great to make dips with.) is 120 calories.

Bad oils: Palm oil, Seasame oil

Good oils: Canola, olive, and grapeseed. Canola and grapeseed oil have a higher flash point to fry or saute in. Olive oil is best in dressings or to roast with.

Bad Starches: White rice, and enriched flour pasta

Good Starches: Quinoa, brown rice, and whole wheat pasta (Check the ingredients on the back of the box. I've ran into wheat pasta looked on the back and the first words are enriched. Yikes! There is your sign all good stuff taken out and your left with most of the bad and processed.)

Now you probably already new these things but I thought a reminder wouldn't hurt since were moving into spring. But to make your visit worth it I thought I'd leave you with a Quinoa recipe.

Quinoa Muffins
1 C quinoa, rinsed
1/4 C canola oil or safflower oil
2 C flour
3/4 C brown sugar
1 1/2 tsp baking powder
1 tsp salt
1/2 C raisins or craisins
3/4 C whole milk
1 large egg
1 tsp vanilla

In medium saucepan bring 2 c water and quinoa to boil. reduce to simmer, cover and cook until water has been absorbed and quinoa is tender (11-13 minutes) I use my rice cooker.
Meanwhile brush a standard 12 cup muffin pan with oil and dust with flour. In medium bowl, whisk together flour, sugar, baking powder, salt raisins and 2 cups cooked quinoa, reserve any leftover for another use. In a small bowl whisk together oil, milk, egg and vanilla. Add milk mixture to flour mixture and stir until just combined. Divide batter among prepared muffin cups. Bake until a toothpick inserted in center comes out clean, 25 - 30 minutes.
These are also good with banana and chocolate chips. Adjust the mild and vegatable oil a bit and add a smashed banana and choc chips instead of raisins.

Enjoy!