Like other vegetables, cauliflower is a great source of fiber. This allows it to have a beneficial impact on colon health and colon cancer. There has even been research done lately that points to it, along with other vegetables like Brussels sprouts and cabbage, being helpful in the fight against breast cancer. You’ll also find that cauliflower is a rich source of the B vitamin, which is excellent when it comes to cell growth and replication, something that is essential for expecting mothers and people who are recovering from illness.

In addition to this, you’ll find that cauliflower contains allicin, a chemical that improves the health of your heart and reduces the chance of stroke. Another health benefit of cauliflower is it also contains selenium, which helps strengthen your immune system. Essentially, cauliflower offers a great way to maintain your health and to strengthen it at the same time.

When you are cooking with cauliflower, you’ll find that it doesn’t take much at all to make it palatable. Try cutting the florets down to one-inch pieces and tossing them with olive oil, salt and pepper. Then roast the in a cooking pan at 400 degrees for around 20 minutes and you’ll find that the cauliflower that comes out is quite soft, slightly sweet, and mildly caramelized. This basic recipe can be adjusted to your taste, and you’ll find that you can get lots of variations by using different spices and seasonings.

Another way to prepare cauliflower is to mash it, like potatoes. Start by steaming the cauliflowers and then mashing them, preferably using an immersion blender. You’ll find that by adding just a little bit of salt and butter to this dish, it be quite tasty. Though the taste is not much like potatoes, the texture is still pleasing. Sprinkle some shredded cheese, or butter-saute some breadcrumbs to put on top for added flavor and color.

Taking some time to learn about the health benefits of cauliflower, as well some great ways to prepare it, can give you another ‘tool’ to use, either when sneaking some nutrition into your picky-eaters diet, or adding to our own.

Here are ten of the top power packed foods designed to give you energy, vitality and all around good health!

1. Beans – If they give you gas, take precautions before you eat them. Soaking them first can help. Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein. This is plant protein so it contains very little fat, carbs and calories. If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy.

2. Oatmeal – Oatmeal is coming into popularity as a food that lowers blood cholesterol. You can make it yourself with rolled oats or eat the instant kind if you are in a hurry. Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant.

3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A. Antioxidants fight free radical damage in the body and reduce the risk of cancer. Berries such as blueberries and grapes have the highest amount of antioxidants. But choose an array of fruits in a wide variety of colors for maximum health. The antioxidants in fruit boost the immune system to fight the effects of aging in the body.

4. Allium foods – This class of foods includes garlic, onions, leeks and shallots. Garlic is known for lowering cholesterol. Allium vegetables healp guard the body against the risk of cancer and many other ailments. They also help lower blood pressure and prevent blood clots. Eating these power packed vegetables in their natural state especially garlic increases their health benefits.

5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis. Wild salmon is a fatty fish but it contains good fats that has been proven to improve health in children and adults. Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.

6. Flax seed – Like salmon it contains omega-3 fatty acids. These seeds also contain omega-6 and omega-9 fatty acids. You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed. Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few.

7. Peppers – Peppers are colorful. They contain antioxidants like beta-carotene and Vitamin C. Peppers range from mild and sweet to so hot you’ll be calling the fire department. All peppers contain a substance called capsaicin. Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease. They are good in salads, salsa and all sorts of dishes.

8. Nuts and seeds – Nuts are high in fat but those fats are the good kind. Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein. Crush them into a fine powder and use as a coating instead of higher carb bread crumbs. Nuts help to lower cholesterol. Eat them right out of the shell with no additives.

9. Açai – This berry has been in the news lately. It is rich in antioxidants and increases energy. You can get more done and look better while doing it. You can get Acai juice and supplements in your health food store.

10. Yogurt – The fat free variety is good for you. Yogurt contains calcium, Vitamin B, and protein. If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth. Live yogurt also contains friendly bacteria to help promote a healthy digestive system.

Building a better healthier body begins with what you eat. Try these super foods to get started on the right foot.

Edible ornaments are fun to make and even better to eat. One advantage of these ornaments is that there is less to pack away in containers once the holidays are over. These ornaments are biodegradable if the kids don’t get to them.

Start with the garland. Usually we string tinsel and other items that can be harmful to pets and children if they are eaten. In the early days of Christmas among the settlers, foods like popcorn and nuts were used for garland. Little treats could be placed on the tree that the kids could eat later.

Go back to the old ways and have the kids string a few strands of popcorn garland. Use their favorite popcorn flavors. You run the risk of more popcorn being eaten than strung but it is a chance you will have to take. Actually, stale popcorn is easier to string than freshly popped. Leave a bag or two of microwave popcorn sitting for a day or two and then begin decorating.

Pretzels can be strung as well. You won’t need a needle for this stringing procedure. Pretzels can be placed at intervals between the pieces of popcorn.

A popular tree ornament is candy canes. The red and white striped treats are a staple of Christmas. Now, they come in a variety of colors and flavors besides peppermint. Choose colors that complement your décor and color scheme for the Christmas tree.

They come individually wrapped so the candy can be shared with everyone after Christmas is over. In fact, if you have a Christmas party, let each child take a souvenir from your tree home to their tree.

Nuts can be glued together in the shape of a ball and hung like a Christmas bulb. Leave enough space to slip a piece of string or ribbon through the top and tie it to the tree branch. Since the shell is discarded anyway, a dab of Elmer’s glue won’t prevent eating them later.

Carefully choose which decorative edibles the kids can eat from the Christmas tree. For a fake tree, the branches are made of plastic and each ornament is safe for eating. With live trees, determine if the tree has been sprayed with anything to prevent bug infestation. Any small bugs or remnants of sprays can render the food inedible after coming in contact with it. In that case, use some sort of ornament hanger to keep the edible ornaments away from the tree branches and needles.

Edible ornaments are fun to make. Shellac the ones the kids want to keep so they are preserved for more Christmas memories.

Here is recipe for all of you Eggnog lovers out there –
Cheesecake the Eggnog Way!

Ingredients:
CRUST:
2 cups crushed vanilla wafers
6 tablespoons butter
1/2 teaspoon ground nutmeg

CHEESECAKE:
4 (8 ounce) packages cream cheese
1 cup white sugar
3 tablespoons all-purpose flour
3 tablespoons rum*
1 teaspoon vanilla extract
2 eggs
1 cup heavy cream
4 egg yolks

Instructions:
Make the crust by mixing together the crushed wafers, butter and nutmeg. Press the mixture into the bottom of a spring form pan. Bake the crust for 10 minutes at 325 degrees F. Blend together cream cheese, flour, sugar, rum and vanilla. Add one egg at a time to the mixture and continue to blend well after each addition. Then blend in the 4 additional egg yolks and the whipping cream. Pour cheesecake filling into prepared pan. Bake for one hour at 325 degrees F. Completely cool before removing from spring form pan then refrigerate over night.

*For a non-alcoholic family friendly version you can use rum extract, vanilla extract, white grape juice or apple juice!

Marbled Chocolate Candy Cane Delight

Ingredients:
1 pound dark chocolate
1 pound white chocolate
30 small peppermint candy canes
**If it’s not the holidays get a bag or two of the red and white peppermint candies

Directions:

1. Put dark chocolate in a microwave bowl and heat on high setting in microwave 2 to 3 minutes or until chocolate is melted and smooth. Stir chocolate about every 30 seconds to make sure lumps are melting.
2. Heat and melt the white chocolate in microwave bowl, the same way you did with dark chocolate.
3. Put candy canes in a large Ziploc bag and do whatever you want to do to smash them up, hit them with a meat mallet, smack them off the counter, drop them, whatever gets them broken into pieces. The kids will be sure to want to help with this step.
4. Place half the crushed candy canes in a strainer and shake small crumbs into dark chocolate. Place the remaining crushed candy into strainer and shake crumbs into white chocolate.
5. Line a 9X9X9 baking pan with heavy aluminum foil. Spread dark chocolate out into bottom of pan. Spread white chocolate over the dark chocolate in pan. For marbling effect run a wooden skewer, or knife several times up and down the length of the pan.
6. Sprinkle the rest of the crushed candy canes over the top.

Cover and refrigerate for about 2 hours. When hardened break up pieces of candy by dropping straight down on the counter.

Chocolate Candy Cane Brittle

Ingredients:
2 pounds white, milk or dark chocolate
30 peppermint candy canes**

Directions:

1. First, crush up the candy canes, or peppermint candy pieces.
2. Melt the chocolate, in a microwave bowl, on high setting in microwave 2 to 3 minutes or until chocolate is melted and smooth. Stir chocolate about every 30 seconds to make sure there are no lumps. You want completely melted and smooth white chocolate.
3. Stir broken candy pieces into the melted chocolate and spread the mixture evenly into a jellyroll pan. *Tip ~ line the jellyroll pan with foil first for easy removal and clean up.
4. Chill until set, about 2 hours.
5. Break into pieces by dropping on counter and store in a sealed container.

Quick Homemade Chocolate (Mint) Truffles

Ingredients:
1 small bag of milk chocolate chips or baking pieces
2 tablespoon unsalted, real butter
1/3 cup heavy cream
1/2 cup bakers’ unsweetened cocoa
1/2 confectioner’s sugar
finely-crushed candy canes**

Directions:

1. Melt chocolate and butter together in a double boiler over low heat.
2. Slowly stir in cream; mix until blend looks smooth and silky.
3. Chill until well set.
4. Once chocolate is firm, scoop out and roll into small balls.
5. Roll balls into cocoa, powdered sugar, or finely-crushed candy cane.
6. Place in a container and refrigerate until serving.

And…Happy Thanksgiving (early) to you all!

Pumpkin Pecan Muffins

Ingredients:
2 cups flour
1 teaspoon baking soda
2 teaspoons baking powder
1 teaspoon cinnamon
2/3 cup brown sugar
1 teaspoon vanilla extract
1 cup pumpkin puree
2 eggs (beaten)
1/2 cup chopped pecans

Directions:
In a large bowl, combine flour, baking soda, baking powder, brown sugar, cinnamon and salt.  Mix well.  In a separate bowl, combine pumpkin puree, eggs and vanilla.  Add pumpkin mixture to flour mixture until just combined.  Do not over mix.  Fold in chopped pecans. Spoon batter into lightly greased or lined muffin tin and fill to 2/3 full.  Bake in preheated oven at 350F for approximately 20 minutes or until golden and baked through.  Cool in muffin tins for 5 minutes until removing to wire racks to cool completely.

Easy Pumpkin Pie

Ingredients:
2 cups pureed pumpkin
2 eggs (beaten)
1/2 teaspoon salt
1 1/4 cups brown sugar
1 (12 ounce) can evaporated milk
1 teaspoon cinnamon
1 teaspoon nutmeg
½ teaspoon cinnamon
1/4 cup butter (melted)
1 pie crust

Directions:
In a large bowl, combine all ingredients and mix well.  Pour batter into pie crust.  Bake in preheated oven at 350F for approximately 60 minutes or until set through.

Topping:
1 pkg cream cheese
1 cup whipped cream
½ cup powdered sugar

Blend all ingredients together and use to top pie.

Cranberry Pumpkin Bread

Ingredients:
2 1/4 cups flour
2 teaspoons baking powder
1 tablespoon pumpkin pie spice
1/2 teaspoon salt
2 eggs (beaten)
1 cups brown sugar
1 (15 ounce) can pumpkin puree
1/2 cup vegetable oil
1 cup fresh or dried cranberries

Directions:
In a large bowl combine flour, baking powder, sugar, pumpkin pie spice and salt.  Mix well.  In a separate bowl, combine pumpkin, eggs and oil.  Mix well.  Add pumpkin mixture to flour mixture and stir well.  Fold in the cranberries.  Transfer mixture to two lightly greased loaf pans.  Bake in a preheated oven at 350F for approximately 45 to 55 minutes or until golden and baked through. Cool for 5 minutes in pan before removing to wire rack to cool completely.

Holiday Leftovers in a Quiche

This is a quick easy quiche that you can make from Thanksgiving leftovers. It’s great for those office parties and after Thanksgiving get together.

Ingredients:
5 large eggs
2 1/2 -3 cups leftover stuffing or half of a 6 oz package bread stuffing mix, prepared according to package directions
1 cup shredded Swiss cheese
1 cup diced cooked turkey
1/3 cup thinly sliced green onions
1/2 cup sliced mushrooms
1 cup half and half
Salt and pepper to taste

Instructions:
Beat one egg and add stuffing to it. Press this into the bottom of a deep pie dish or a quiche pan if you have one, it will serve as a mock-crust for your quiche. Bake on the bottom rack of the oven for 15 minutes at 425 degrees F. Sprinkle cheese evenly over the stuffing-crust. Layer in the turkey, onion, mushrooms in any order you wish. Beat remaining 4 eggs in a small bowl. Stir in the half and half. Season with salt and pepper to your tastes. Pour egg mixture evenly over the layers in the pan. Bake on the bottom rack of the oven for 30 minutes at 350 degrees F. Let it stand and cool for about 15 minutes to firm up before cutting and serving.

Holiday Leftover Pot Pie

Ingredients:
1 medium onion, chopped
1 cup carrots, sliced
1 cup celery, diced
1 tablespoon vegetable oil
1 package (9 oz.) frozen chopped spinach
3 cups cooked turkey
1/2 cups country or baked ham
1 can (10 3/4 oz.) canned cream of chicken soup
2 1/2 cup milk, divided
1/4 teaspoon black pepper
1 1/2 cup self-rising flour
1/4 cup Parmesan cheese
1/2 cup butter or margarine

Instructions:
Cook onion, sliced carrots and celery with a little bit of vegetable oil in the skillet under just tender. Stir in the spinach and pour it all into a shallow baking dish (at least 3 quarts or bigger). Spread the chopped turkey and ham cubes evenly over top of everything in the dish. Next, in a medium mixing bowl blend together undiluted soup, 1 cup of milk and ground pepper. Pour this evenly over top of everything in the dish. Now mix together the flour, grated cheese, butter (or margarine) and remaining milk until nice and smooth. Pour this over top of everything in the dish. Bake 45 minutes to one hour at 400 degrees F. The top will be golden brown when done.

Instructions:

1. Slice the acorn squash in half. Scrape out the seeds and the strings.

2. Place the squash face down in a casserole pan filled with 1/2 inch of water.

3. Sit the pan in a 350-degree oven for about 10-15 minutes.

4. While the squash is steaming, peel and slice the apples.

5. Mix in the brown sugar.

6. Take the squash out of the oven, placing face up, and fill the cavities with the apple mixture.

7. Add a pat of margarine to each half and top with a shake or two of nutmeg.

8. Cover very lightly with foil.

9. Return the dish to the oven, and bake until the apples and squash are soft and cooked. This takes approximately another 30 minutes.

Serve it warm with a little icecream, or cold topped with whipped creme, or serve as is.

Ingredients:
6 large croissants, toasted and cubed
1 can (16 oz.) pumpkin puree (not pie filling)
1 cup milk
1/2 cup cream
1/8 cup molasses
1 cup brown sugar
2 eggs
1 1/2 teaspoon cinnamon
1 teaspoon vanilla
1/4 teaspoon salt
1/2 cup sugar

For topping –
3-4 T. butter (cubed)
brown sugar
cinnamon

Preparation:
1. Combine all ingredients and put the bread in last.

2. Spread evenly in a casserole dish and sprinkle top with some extra brown sugar and cinnamon. Place cubes of butter on top to help create a nice brown sugar topping.

3. Bake at 350 degrees F for 15 – 20 minutes. Let it cool some before serving.

When it comes to summer parties and serving a homemade dessert, I like to bake bundt style cakes. This recipe is one of my favorites because I use fresh blueberries that are in season. They are most plentiful during the months of May through September. They can be eaten raw or used in cooking and baking for cakes, pies, pudding, jams, jellies, granola mixes, muffins, breads or cereals.

Here is a little known health fact about blueberries. They are a great source of vitamin B6, vitamin C, vitamin K and dietary fiber. Health reports have shown that they may help to reduce the symptoms of Alzheimer’s disease and reduce urinary tract infections. Additional health studies have shown that they can also help to reduce cholesterol levels.

Blueberry Bundt Cake

3 cups un-sifted flour
1 1/2 teaspoons baking powder
3/4 teaspoon baking soda
1/4 teaspoon salt
1/4 cup light brown sugar
1 tablespoon flour
1/2 teaspoon cinnamon
3/4 cup butter, softened
1 1/2 cup granulated sugar
1 teaspoon vanilla extract
4 eggs
1 cup sour cream
2 cups fresh or frozen blueberries

Lightly grease and flour a 10″ round tube pan. Preheat oven to 350 degrees. Sift 3 cups of flour, baking soda, baking powder and salt together in a large bowl; set aside. In a small bowl, combine brown sugar with 1 teaspoon of flour and cinnamon, stirring to mix the ingredients.

In a large bowl, beat the softened butter, granulated sugar and vanilla extract together until creamy. Add eggs, one at a time, beating well between each addition. At low speed, beat flour mixture alternating with sour cream into the mixture. Pour 1/3 of the batter into the baking pan. Sprinkle half of the blueberries and half of the brown sugar mixture; repeat layers.

Bake in a preheated 350 degree oven for 50-60 minutes. Cool for 20 minutes in the pan before removing the cake. You can glaze the top of the cake if desired.

Vanilla Glaze

1 1/2 tablespoons water
2 cups confectioners sugar
2 1/2 tablespoons corn syrup
1 1/2 teaspoon vanilla extract

Combine all ingredients in a medium sized bowl and blend until smooth. Drizzle over the blueberry cake.

Shelly Hill has been working from home in Direct Sales since 1989 and is a Manager with Tupperware. You can contact Shelly at http://my.tupperware.com/Ravish30 or visit her Shakin ‘N Bakin Recipe Blog for additional free recipes at http://wahmshelly.blogspot.com

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