Orange on Orange Recipe

Orange on Orange: Make it Organic

Three basic, simple ingredients in this orange recipe – oranges, sugar and water – create a delightful and refreshing orange treat. This recipe makes four delicious citrus servings, which means each serving only contains 1/8th-cup sugar. Not bad!

Wholesome Sweeteners Organic Fair Trade Cane Sugar#

If you want to healthy-up this citrus delight, may we suggest you use an organic sugar?

Specifically, Wholesome Sweeteners Organic Fair Trade Cane Sugar#, the number one selling selling organic sugar in the US. Fair trade. Organic. All natural. You just can’t go wrong.

This organic fair trade cane sugar is a perfect replacement for conventional non-organic sugar. In fact, it does NOT contain any chemicals or animal by-products  so even vegans approve.

The Orange on Orange Recipe

Ingredients for orange on orange recipe: Fresh oranges for the orange recipe
4 oranges
1/2 cup sugar
1/2 cup water


  1. Using a vegetable peeler, remove 4 strips of peel from an orange, being careful to avoid including the white pith. Cut them into thinner strips about 1/8-inch wide. Place the orange peel in a small pot of cold water, bring to a boil, and strain. Do this a total of 3 times to remove the bitterness.
  2. In the same pot, bring the sugar, water, and orange peel to a boil. Cook for 5 minutes. Remove from heat and chill.
  3. Using a knife with a thin blade, peel the oranges, taking care to remove all the white pith, and separate them into segments.
  4. Arrange the orange segments on 4 plates. Drizzle the sugar syrup over the segments and sprinkle the candied peel on top.

This orange recipe makes 4 servings.
Serving Size: 1 orange with syrup and candied peel

Nutrition Facts Per Serving:

Calories: 170
Total Fat: 0 g
Saturated Fat: 0 g
Protein: 1 g
Total Carbohydrate: 47 g
Dietary Fiber: 7 g
Sodium: 0 mg
Percent Calories from Fat: 0

No Time? Just Grab an Orange

Vitamin C, found in many fruits, including oranges, inhibits the process of artery clogging and lowers blood pressure. Regular consumption of vitamin C has been found to reduce the risk of heart attack, stroke and premature death. Each ounce of vitamin C-laden fruits consumed per day reduces the risk of premature death by 10 percent, according to doctors at Cambridge University.

Healthy Honey Milk Balls

No Bake Honey Milk Balls

These sweet, crunchy milk balls make a great treat to have on hand! Peanut butter can be a very nutritious part of your diet as can honey. Honey is a rich source of carbohydrates, providing 17 grams per tablespoon, making it ideal for your muscles since carbohydrates are the primary fuel the body uses for energy. And milk…well, we all know the benefits of milk for calcium and other nutrients! If you are lactose intolerant, purchase lactaid, or soy milk. Any form of lactose free milk you prefer will work in this recipe. You can purchase soy milk in an Instant Non-Genetically Engineered Soy Milk Powder to replace regular milk powder. This milk powder is put out by Now Foods. Soy Milk has no cholesterol and is extremely low in saturated fat. Since it has no lactose, it is a great alternative for lactose intolerant individuals.

Healthy Honey Milk Balls Recipe Banner

Ingredients for Honey Milk Balls:

1/4 cup honeyJar of Honey
1/4 cup peanut butter
1/2 cup dry milk, nonfat
1/2 cup crushed cornflakes


Mix honey and peanut butter. Gradually add dry milk and mix well.

Chill mixture for about an hour for easier handling.

With greased hands, form into small balls. Roll in crushed cereal flakes. Chill until firm.

Refrigerate leftovers within 2 hours.

Serving Size: Serving Size: 2 honey milk balls

Recipe yields 20 servings.

Nutrition Information Per Serving:  carton-and-bottle-of-milk

  • Calories 40
  • Total fat 1.5 grams
  • Saturated fat 0 grams
  • Trans fat 0 grams
  • Cholesterol 0 milligrams
  • Sodium 15 milligrams
  • Total Carbohydrate 6 grams
  • Dietary Fiber 0 grams
  • Sugars 5 grams
  • Protein 1 gram

Notes: Honey should not be given to children less than one year of age.

Honey tastes sweeter than sugar. When substituting honey for sugar (other than in baked goods),  start by using half as much honey as sugar; then adjust to taste.

See also: Sweet Choice of Honey

Ten Red Flags That Signal Bad Nutrition Advice

Red Flags Signalling Bad Nutrition Advice

The following list consists of verbiage used to give you advice on nutrition recommendations – bad nutrition advice.

Bad Nutrition Advice Red Flag

Buyer Beware of These Ten Promises Signalling Bad Nutrition Advice

  1. Recommendations that promise a quick fix.
  2. Dire warnings of dangers from a single product or regimen.
  3. Claims that sound too good to be true.
  4. Simplistic conclusions drawn from a complex study.
  5. Recommendations based on a single study.
  6. Dramatic statements that are refuted by reputable scientific organizations.
  7. Lists of “good” and “bad” foods.
  8. Recommendations made to help sell an over-hyped product
  9. Recommendations based on studies published without peer review.
  10. Recommendations from studies that ignore differences among individuals or groups.

How About Some GOOD Nutrition Advice?

Now that you’re aware of the top ten bad nutrition advice red flags, let’s look at some truly GOOD nutrition advice!

The Best Snacks for Your Heart
Filling up on refined carbohydrates can increase heart disease risk. A high measure of carbohydrate intake has the ability to raise blood sugar levels and insulin. These reduce HDL, the type of cholesterol that keeps your arteries clear. In addition, triglycerides increased the bad cholesterol that raises heart disease risk.

What to do? Instead of replacing fat with carbohydrate, improve the quality of the carbohydrates you consume. Incorporate healthy fats such as olive oil, fatty fish and nuts.

About Those Calories…

The formula below gives you the approximate number of daily calories you need to maintain your desired weight. Note that calorie requirements can vary greatly from person to person. Factors depend on frame, size and how muscular you are. This formula is not accurate for children, pregnant women or very muscular people. In order to lose weight – about a pound a week – you need to burn 500 more calories a day more than you take in. The best way to do that is to eat fewer calories and exercise more.

For a rough estimate of the number of calories you need each day to maintain a healthy weight, do a little math:

  1. Divide your desired weight in pounds by 2.2
  2. Multiply the result by 21.6
  3. Multiply the second result by 1.3 (if sedentary), 1.5 (if lightly active), 1.7 (if moderately active), or 1.9 (if very active)

Peter Pumpkin Squares

Peter Pumpkin Squares

A pumpkin treat you can enjoy guilt-free!

Pumpkin for Peter Pumpkin Squares

The best pumpkin for baking with fresh pumpkin, is the sugar pumpkin. It is small and sweet, with dark orange colored flesh. It works perfectly in pies, soups, side dishes, cookies and breads. Canned pumpkin is always a good alternative as well, but nothing makes home made pumpkin treats taste better than fresh pumpkin.

Nutrients in Pumpkin

The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene. Pumpkins also contain Vitamin A and B and potassium. Pumpkins are also a source of protein, dietary fiber and Vitamin E.

Oats are an excellent source of manganese and a very good source of selenium. In addition, oats are a good source of vitamin B1, dietary fiber, magnesium, protein and phosphorus.

Peter Pumpkin Squares Recipe


2-cups fresh pumpkin or 1 can (16 ounces) pumpkin
1-1/2 cups brown sugar
4 eggs or 1-cup liquid egg substitute
3/4 cup vegetable oil
1-1/2 cups all-purpose flour
1-1/2 cups rolled oats
1 tablespoon Organic Ground Cinnamon#
2 teaspoons baking powder
1 teaspoon baking soda
Margarine or butter to grease the pan


  1. Preheat oven to 350 degrees.
  2. In a medium bowl, stir together the pumpkin, brown sugar, eggs, and oil. Mix well.
  3. In a large bowl, mix the flour, oats, cinnamon, baking powder, and baking soda.
  4. Add the pumpkin mix to the flour mix. Stir well.
  5. Grease a 9 x 13-inch baking pan with butter or margarine.
  6. Pour the batter into the greased baking pan.
  7. Bake for 30 minutes.

Serving Size: Serving Size: 1 bar

Recipe yields 24 Peter Pumpkin Squares.

Peter Pumpkin Squares Nutrition Per Serving (with whole eggs):

  • Calories 180
  • Total fat 8 grams
  • Saturated fat 1 gram
  • Trans fat 0 grams
  • Cholesterol 35 milligrams
  • Sodium 110 milligrams
  • Total Carbohydrate 25 grams
  • Dietary Fiber 2 gram
  • Sugars 14 grams
  • Protein 3 gram

See also: Baking with Fresh Pumpkin

Fig Walnut Squares Sweet Treat

Fig Walnut Squares – A Sweet, Crunchy and Healthful Treat

Figs are a great source of calcium. Five dried figs have 135mg calcium, which is almost as much as 1/2-cup of milk.

Calories? Just 235. Enjoy them straight or add them to baked goods, such as the following fig and walnut squares.

Speaking of those walnuts, a 1 ounce serving of walnuts (about 1/4 cup) contains 185 calories. The majority of fat is the healthy polyunsaturated fat. Walnuts were the first whole food to receive a health claim from the U.S. Food and Drug Administration:

Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake, may reduce the risk of coronary heart disease.

Now we have a treat with both of these healthy ingredients together. It is called Fig Walnut Squares.

Who says sweet treats such as Fig Walnut Squares can’t be healthy!?

Healthy Recipe Banner

Fig Walnut Squares Recipe


Figs for Fig Walnut Squares1 egg
1 egg white
1/2 cup granulated sugar
3 tablespoons melted butter
1 package (9 ounces) dried figs, finely chopped
1/4 cup finely chopped walnuts
1/4 cup teaspoon grated lemon peel
1/2 cup all-purpose flour
1 teaspoon baking powder
Confectioners sugar, optional


Preheat oven to 350-degrees. Lightly coat an 8-by-8-inch baking pan with nonstick cooking spray.

Using an electric mixer on high speed beat the egg, whites, and the granulated sugar for five minutes or until it turns, pale-yellow and foamy. On medium speed, beat in the butter, figs, walnuts and lemon peel. Beat in the flour and baking powder just until combined.

Spoon into the pan, smoothing the top. Bake for 35 to 37 minutes, or until just set in the center.

Let cook completely. Sift a little powdered sugar over the top, if desired. Cut into squares.

Recipe makes 20 Fig Walnut Squares.

The Nutritional Power Parsley Offers

Nutritional Power Parsley Offers

The humble parsley you see garnishing your plate is actually packed with surprises – eat it! European colonists brought parsley to the United States in the 17th century. Parsley continues to be one of the world’s most popular herbs. Curly and Italian flat leaf parsley are the most popular varieties.

Benefits of ParsleySprig of fresh nutritional power parsley

  • Is a rich source of antioxidants
  • Was used as medicine before it was consumed as food to reduce inflammation, inhibit histamine act as a free radical scavenger
  • Is packed with nutrients
  • Freshens your breath at the end of your meal

Nutritional Power Parsley Contains

The following are the key nutrients and the respective percent daily value in 2 tablespoons (7.60 grams) of parsley.

  • Vitamin K: 155.8%
  • Vitamin C: 16.8%
  • Vitamin A: 12.8%
  • Folate: 2.8%
  • Iron: 2.6%
  • Calories: 2 (0%)

Use Nutritional Power Parsley for More Than Garnish

  • Add chopped parsley to your favorite pesto sauce for added flavor and texture.
  • Use in your meat or poultry rub – or create a rub using chopped parsley, garlic and lemon zest.
  • Add parsley to your soups and tomato sauce.
  • Sprinkle parsley on salads, vegetable sautes and grilled fish.

Drying & Freezing Parsley

To easily dry your parsley: Spread freshly gathered parsley on a piece of paper and place in a cool oven with the doors left open. As soon as this is dry, crush the leaves and put in a bottle with a cork stopper. The parsley will retain its green color and fresh taste this way.

Did you know that fresh parsley can be frozen? Just wash the parsley and pat dry. Chop up the parsley and put it in a freezer type zip-sealed bag and put in freezer. When you need some parsley, just take out what you need. Parsley can also be kept fresh longer in the fridge by wrapping it in moistened paper towels and placing in a plastic bag. You get the same nutritional power parsley offers.

Notable note about nutritional power parsley

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Hydration Basics: Sports Energy Drinks

Hydration Basics Beverage Glass
Beverage Glass

Hydration Basics

Sports drinks are meant to replenish fluids and nutrients lost during exercise.  Their combination of fluids, carbohydrates, sodium and potassium makes them an ideal activity drink. The are great for people working out for more than an hour, or for less than an hour but very intensely. You can sip on the during your workout. Or you can indulge after your workout.

If your exercise level meets these levels, hydration basics say indulge yourself wisely with a sports drink. However, sports drinks may not be the best choice for low-intensity or short-duration workouts.  For a brisk 20 minute walk or other short or low intensity activity, water is the best choice. Hydration basics 101!

Sports Drinks Content

Sports drinks can contain a few ingredients that aren’t necessary for a low-intensity workout. Hydration basics lend the following advice.

Sugar: Sugar is a key ingredient in most sports drinks. It’s an ideal way to get carbohydrates to working muscles. But if you’re trying to lose weight, an extra two to five teaspoons of sugar may not be a smart choice. We are talking about an 8-ounce serving. Most bottles are now double that size, so double the sugar.

Sodium. While helpful for higher levels of activity, most of us don’t need an extra dose of sodium. You want to keep your eye on sodium content. Another hydration basics 101 practice.

A recent polling of sports enthusiasts rates the following among the best sports drink choices nutritionally:

  1. G2 Low Calorie Electrolyte Beverage Mix, FRUIT PUNCH Flavor
  2. G Gatorade Series 02 Perform Thirst Quencher Orange
  3. Gatorade riptide rush powder drink
  4. Gatorade Sports Drink, Cool Blue

Energizing Energy Drinks

Energy drinks are popular among athletes because of their energy boost of caffeine. Science supports that caffeine may enhance athletic performance. However, with claims of providing the caffeine equivalent of a cup of coffee, drinks like Monster, Red Bull, and Rockstar are popular as an every day drink. Often you’re getting a lot of sodium and sugar along with your caffeine jolt.

These aren’t drinks recommended for consumption on a regular basis, but if you feel like an occasional boost, there’s no harm in indulging. Environmental Nutrition rates the following among the best energy drink choices nutritionally:

Best Food Buys for Cost AND Nutrition

Best Food Buys for Whole GrainsBest Food Buys for Cost AND Nutrition

Learn what the best buys are at your grocery store to get the best price and the most nutritional benefits from the foods you purchase.

Best Food Buys for Breads and Grains

  • Look for bargains on day-old bread and bakery products.
  • Buy regular rice, oatmeal, and grits instead of the instant and flavored types.
  • Try whole-grain bread and brown rice to add nutrients and variety to family meals.

Best Food Buys for Vegetables and Salads

  • Look for large bags of frozen vegetables. They may be bargains and you can cook just the amount you need, close the bag tightly, and put the rest back in the freezer.
  • Foods at salad bars can be costly. Some food items — lettuce, cabbage, onions, carrots – usually cost less in the produce section of the store than at the salad bar. But if you need only a small amount of a vegetable, buying at the salad bar can save money if it reduces the amount you waste.

Best Food Buys for FruitsBest Food Buys for Fruit

  • Buy fresh fruits in season, when they generally cost less.

Best Food Busy for Milk

  • Nonfat dry milk is the least expensive way to buy milk. When using it as a beverage, mix it several hours ahead and refrigerate so it can get cold before drinking.
  • Buy fresh milk in large containers (gallon or 1/2 gallon). These generally cost less than quarts.
  • Buy fat-free or low fat milk to cut the amount of fat in your family’s meals. Note that children under 2 years of age should be given only whole milk.

Best Food Buys for Meat and PoultryBest Food Buys for The Meat Group

  • Look for specials at the meat counter. Buying cuts of meat on sale can mean big savings for you.
  • Buy chuck or bottom round roast instead of sirloin. These cuts have less fat and cost less. They need to be covered during cooking and cooked longer to make the meat tender.
  • Buy whole chickens and cut them into serving size pieces yourself.

Best Food Buys for Dry Beans and Peas

  • Use these sometimes instead of meat, poultry, or fish. They cost less and provide many of the same nutrients. They are also lower in fat.

Bulk Food Buys

  • Buy bulk foods when they are available. They can be lower in price than similar foods sold in packages. Also, you can buy just the amount you need.

Nutrition Labels: A Helpful Health Tool

Nutrition Labels: A Helpful Health Tool

Nutrition labels can be a helpful health tool, even if studies show most of us don’t care to bother with them. It can be a total bore to waste time in the grocery store reading those labels. Especially if you’re in a hurry, as so many of us are most of the time.

Is it really going to stop you from buying something you want? Probably not.

So how about this. Find some of your favorite foods in your kitchen right now and read the nutrition labels. Once you have an idea what the data is for your most often purchased items, you won’t have to look at them again.

Serving Size

Learning how to shop and read nutrition labels is important to healthy eating. Most foods now have a Nutrition Facts section on the label. The first items listed on the food label are the serving size and number of servings per container. This information is essential if you are going to follow dietary guidelines designed to promote health.


Nutrition Labels
Nutrition Labels

All of the label information for each of the nutrients listed – calories, fat, saturated fat, sodium, carbohydrate, fiber, sugar and protein, are based on the serving size listed.

Since the food manufacturer determines the serving size, this may not be a recommended amount to eat. It may not even be the amount you would eat. Also, the manufacturer’s serving size listed on the food label is not necessarily the serving size recommended for good health.

You need to know how much of the listed serving size you are eating. If you consume double the serving size listed, then you will need to double all of the nutrient and calorie information. If you consume half the serving size listed, then cut out the nutrient and calorie information in half.

Calories and Nutrients on the Nutrition Labels

Food ratiosNext on the nutrition label is the total number of calories per serving. These calories can come from several sources including carbohydrates, protein, fat, alcohol and sugar. Next listed on the nutrition labels: Calories from fat for each serving.

You can compare these numbers to get an idea of how fat-concentrated the item is. Example: An item with 100 calories per serving and 50 calories from fat gets half of its calories from fat – that is 5-percent! Eating a low-fat diet does not mean you never can eat items that are high in fat. It just means you should balance your total food intake so you do not get more than 30 percent of your daily calories from fat.

Below the calories, you will find information about fat, cholesterol, sodium, carbohydrates and protein. You can keep track of your intake of these items by recording the number of grams or milligrams given for the serving size. The right-hand column tells you the percent of daily value, based on a 2,000-calorie diet. The bottom half of the nutrition facts found on the label contains the recommended amounts of fat, saturated fat, cholesterol, sodium and fiber for promoting health. Compare your usual amount to these recommended amounts. For example, if your lunch sandwich alone has 63 grams of fat and the recommendation is for 65 grams of fat per day, you may run into trouble if you eat this way on a daily basis.

Health Enhancing?

Only foods that meet certain definitions and standards can suggest a health-enhancing effect. Some of the more common terms you might find and the definitions are:

  • Lite: 1/2 less fat or 1/3 fewer calories than the original reference product.
  • Cholesterol free: Less than 2 milligrams of cholesterol per serving and 2 grams or less of saturated fat per serving.
  • Low fat: No more than 3 grams of fat per serving.
  • Reduced fat: At least 25-percent less fat per serving than the original reference food.

See also: The Food Label