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Low Fat Digest Issue 44 - Low Fat Lemon Pancakes with Cottage Cheese
May 30, 2009

Low Fat Digest Issue 44

The Low Fat Digest Friendly Healthy Eating Information

30th of May 2009

Issue #44

Table of Contents

1. Ramblings
2. Low Fat Lemon Pancakes with Cottage Cheese
3. Increase fiber for improved health

Dear


1. Ramblings

Time is passing by so quickly, I wanted to write this newsletter to you for the last two weeks, but somehow something always came up.

Anyways, I hope you are enjoying the spring/summer season and are with the best motivation to keep on eating low fat and healthy for summer break!

Meanwhile you can enjoy this delicious low fat lemon pancake with cottage cheese, maybe for breakfast or brunch on the weekend.

Enjoy!


2. Low Fat Lemon Pancake with Cottage Cheese

Ingredients

  • 1 teaspoon grated lemon zest
  • 1/2 cup (125g) lowfat creamed cottage cheese
  • 1/4 cup (60g) plus 2 tablespoons flour
  • 1 egg
  • 1 egg white
  • 1 teaspoon vanilla
  • 2 tablespoons nonfat milk
  • 1 tablespoon sugar
  • maple syrup (optional)

Directions

Combine whole egg and egg white in a medium bowl and beat well.

Add milk, sugar and vanilla. Beat well.

Add flour and stir until well blended. The batter will be lumpy, do not mix too much.

In a separate bowl combine cottage cheese and lemon zest. Add to batter and fold just until blended.

Cook on griddle brushed with a small amount of oil until browned and set on the bottom (about 2 minutes). Turn carefully and brown other side.

Serve warm and add maple syrup if desired(will add some extra calories, though).

Enjoy!

Makes 2 servings

Nutritional Information

  • Calories 127
  • Calories from fat 33
  • Fat 4g
  • Saturated Fat 1g
  • Cholesterol 111mg
  • Protein 13g
  • Sodium 296 mg
  • Carbs 10g
  • Fiber 0g



3. Increase fiber for improved health

Fiber is one of the easiest nutrients to incorporate into your diet, and one of the most important. However, many Americans don't reach their much-needed daily requirements for a healthy diet. Adults need 25 to 30 grams daily.

Generally, children under 18 years require less. Using the "age plus five" rule will help you determine your child's needs. For example, a 5-year-old would need 10 grams daily (5 + 5 = 10), and a 10-year-old would need 15 grams (10 + 5 = 15).

Insufficient fiber intake can increase your risk for many health problems, including constipation, high cholesterol, weight gain, irritable bowel syndrome, and even cancer of the colon.

Switching from sugary cereals to those high in fiber is a great way to get more fiber in your diet. Whole grain cereals and bran flakes are usually jam-packed with fiber - anywhere from 5 to 15 grams in one 3/4-cup serving!

Fiber One cereal by General Mills is a great choice, packing 14 grams of fiber in each serving! If your family has a hard time swallowing these healthier varieties, try adding a little sweetness with fresh fruit, vanilla soy milk, or a sugar-free sweetener, such as Splenda.

More great sources of fiber are:

  • Whole grain oatmeals.
  • Try mixing fruits with your favorite foods. For example, add a banana or chopped dates to yogurt or cereal.
  • Chili (vegetarian or turkey), baked beans, and lentil soup.
  • Incorporate dried beans, such as kidney beans, into main dishes. They are great in soups and casseroles as well.
  • Use brown rice, millet, or kashi instead of white rice.
  • Add vegetables to burgers, meatloaf, etc.


Comments? Ideas? Feedback? Articles you have written and want to be published? Recipes you're interested in?
Please tell us. We'd love to hear from you. Just reply to this e-zine and tell us what you think!

Marion + Tobi

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