Deep Dish Chicken Pot Pie Recipe

3 fresh boneless skinless chicken breast
4 tablespoons of real butter
1 small chopped onion
1/3 cup of flour
2 teaspoons of salt
1/2 teaspoon of pepper
2 cups of chicken broth
2/3 cup of milk
3 medium potatoes diced
2 bags of Freshlike Steam in Bag Mixed Vegetables
1 package of refrigerated pie crust at room temperature

Preheat oven to 420 degrees. The secret to preparing this recipe is having all of the ingredients ready at the same time. Cook chicken breast in large pan by covering chicken with 6 cups of water 1 teaspoon of salt, 1/4 teaspoon pepper on medium simmer until done, approximately 45 minutes. While your chicken is cooking, peel and dice your potatoes, after rinsing potatoes, microwave potatoes in 1/2 cup of chicken broth in a covered dish for 6 minutes. Layer 1 of your refrigerated pie crust in a deep dish pie pan. Microwave each bag of mixed vegetables for 6 minutes each, not two bags at the same time.

When chicken is done, drain and dice your chicken breast. Heat butter in a large skillet over medium heat, add onion and stir frequently until onion is tender and transparent, then add flour stirring constantly to make your rue. Now add 1 teaspoon of salt, 1/4 teaspoon of pepper and remainder of chicken broth and milk slowly, cook and simmer until creamy, then add the potatoes, mixed vegetables and diced chicken, stir to blend well. Remove from heat and pour into your crust lined deep dish pie pan, top with the remaining pie crust, flute edges to seal and make a couple of slices into the top of crust to vent. Bake approximately 35 minutes until crust is lightly browned, after the first 15 minutes of baking cover the edges of the crust with foil. Let cool approximately 15 minutes before serving.

Try Buying You're Live Lobster Online...It's More Than Worth It

Live lobster has not always been considered a delicacy, but during the last 200 hundred years or so, it has really caught on as one…and for very good reason. Lobster is not exactly the most difficult food or delicacy to find, it’s finding the perfect lobster at the perfect price that is tricky. Most people are used to shopping for lobster just like anything else, at their local grocery store or supermarket, and by doing so are left with less then superb lobster and highly overprice lobster. Since the invention of the internet and rapid transportation however, this no longer has to be an existent problem.

There are many advantages to purchasing your lobster online as opposed to purchasing you’re lobster at you’re local grocery store:

- When purchasing lobster online, you are almost always purchasing directly from the docks that actually bring in fresh lobster everyday. You have no middle men or supermarkets to go through, and it only gets fresher if you’re actually there when they catch it.

- When you buy live lobster online directly from the people who catch it, the only lag time or delay you have is in the actual shipping process which is extremely quick. There is no shipping from 5 different points, it really is a matter of right from the source to you.

- When you purchase from the source, you are far more likely to receive superior service as opposed to your local super market, and much more attention to the detail of you’re order. It took me a while to find my perfect source, but once I found them and tried them, I use them for all my lobster and seafood needs!

- Here’s the biggy….because you are buying directly from the source and there are no middle men or other businesses involved, you are almost ALWAYS getting a much better price on you’re live lobster then you would at a local store or shop. When you buy direct from the source, they also have the ability to offer you many more discounts and add on packages to your order!

If these reasons alone are not enough to get you to at least try buying you’re lobster online as opposed to purchasing you’re lobster at your local shops and stores…you must not really enjoy you’re lobster! I too used to shop for my lobster at my local places before I was suggested to online for my lobster…now I’ll never go back! This is not something that you’ll be sorry about and I highly recommend that you give online lobster buying a shot!

Vegetarian Soup Recipe

Here are 3 great vegetarian soup recipes for you to make and try.

ARTICHOKE SOUP.

1 lb. each of artichokes and potatoes, 1 Spanish onion, 1 oz. of butter, 1 pint of milk, and pepper and salt to taste.

Peel, wash, and cut into dice the artichokes, potatoes, and onion. Cook them until tender in 1 quart of water with the butter and seasoning. When the vegetables are tender rub them through a sieve. Return the liquid to the saucepan, add the milk, and boil the soup up again. Add water if the soup is too thick. Serve with Allinson plain rusks, or small dice of bread fried crisp in butter or vege-butter.

CARROT SOUP.

4 good-sized carrots, 1 head of celery, 1 onion, 3 oz. of Allinson wholemeal bread without crust, 1 oz. of butter, pepper and salt, and 1 blade of mace.

Wash, scrape, and cut the carrots into dice. Prepare and cut up the onions and celery. Set the vegetables over the fire with 3 pints of water, adding the mace and seasoning. Let all cook until quite soft, which will probably be in 1-1/2 hours. If the carrots are old, they will take longer cooking. When the vegetables are tender, rub all through a sieve, return the soup to the saucepan, add the butter, allow it to boil up, and serve with sippets of toast.

LEEK SOUP.

2 bunches of leeks, 1-1/2 pints of milk, 1 oz. of butter, 1 lb. of potatoes, pepper and salt to taste, and the juice of a lemon.

Cut off the coarse part of the green ends of the leeks, and cut the leeks length ways, so as to be able to brush out the grit. Wash the leeks well, and see no grit remains, then cut them in short pieces. Peel, wash, and cut up the potatoes, then cook both vegetables with 2 pints of water. When the vegetables are quite tender, rub them through a sieve. Return the mixture to the saucepan, add the butter, milk, and seasoning, and boil the soup up again. Before serving add the lemon juice; serve with sippets of toast.

Feel the Need for a Burger in Orange County, California?

Sometimes even a self-proclaimed "veggie-nut" just wants a good old-fashioned burger. The best part about being in Orange County is that you can find places in every nook and cranny that make really good burgers-and they are NOT necessarily made of beef, unless you order them that way.

Let's fact it burgers and their natural side-kick, fries, are as popular as America's favorite pastime of baseball. To cover that base (pun intended) there is Edison Field and the Angels.

For the food part, here are some of the county's best burger joints, believe it or not, the first three are owned and operated chain locations!

-Ruby's Diner. The only real sitdown restaurant mentioned. Light, bright and each has the basic theme of being a '40's diner. Great for families. The menu has plenty to chose from, if someone in your crowd doesn't want what we're talking about here. Burgers can be beef, but they also have turkey, vegetarian, even chicken. All served with lettuce, tomato and a slice of onion. What makes this a little different is that each unit has an added theme of some kind of transportation that fly on a track above the restaurant. Depending on where you are, this means: boats, bikes, trains or cars.

-In & Out. Another chain that loves the diner scene. Here there aren't many choices, except how many patties you want and if you'd like cheese with that. But there's a reason why this chain is so popular-they make the items on the menu right.

-Fatburger. Burgers and diners they seem to be hand in hand. This one moves up a decade. Fatburger is actually "Phat", as in cool, delicious and perfect. Here you have a choice of beef or turkey. Plenty of toppings. They're big, juicy, messy and worth the calories.

-Knowlwoods. There are only about three in the county, but like Ruby's their menu is huge. They give you a choice of beef, turkey and vegetarian. Sometimes they'll have specials with include salmon burgers, but it's hit and miss. Like fatburger, their big, juicy and messy.

-Ted's Burgers. Okay, there's only one, in Laguna Niguel. Here the menu is really huge and despite the name, Ted's is known locally for having the best breakfasts around. But he has beef, turkey, vegetarian and salmon burgers on the docket. There really is a Ted-and if he's there, he'll come over and sit down in your booth with you!

The last is usually the best, ask most people who live in the South end of the county where to get a really great burger this is the most likely answer!

-Fuddruckers. Again, only one-in El Toro. Upscale fast food. Besides the normal, they also have buffalo and ostrich. If you'd rather have an angus steak sandwich or a fish filet it's there. Plus, they have a condiment/salad bar. Oh, and the buns and other baked goods are homemade right there on the premises. If you love your meal-take some home. They'll wrap up the uncooked patties for you and all the baked goodies (brownies, cookies, pie and buns!) are available at the bakery counter.

There you have it-If you happen to be in Orange County and get a craving for something delicious and comforting, now you know where to wander into!

Tips for Eating Out

You have decided. You are going to make positive changes to your eating habits in order to reduce your bad cholesterol numbers. However, working against that decision is your work situation and, out of necessity (or by choice), you eat out often. All is not lost. There are thing you can do if you eat out.

One thing that can be done, regardless of the type of restaurant, is to watch your portion sizes. Also, when you eat out, avoid deep fat fried, pan fried, sautéed food or heavily sauced food. Many restaurants will prepare food to order. For example, they may prepare you a steamed vegetable in place of a vegetable with a high caloric and/or high cholesterol sauce. Always ask for dressings, sauces and gravies on the side and then use sparingly.

Are you a Cajun food fan? Cajun food can be high in fat, cholesterol and sodium, but substitutions can be made to reduce these factors. Hush puppies would be a good thing to avoid completely. Also avoid fried crayfish, shrimp and other fried seafood. Don’t order the sausage or gumbo. Ask the chef to reduce the amount of oil used when preparing blackened entrees. You can have boiled crawfish, shrimp and seafood. Grilled seafood also is fine. White rice and beans work, but do not have “dirty rice”.

Chinese food is a good choice for eating out. Go for the vegetable dishes. Have chicken (not duck which has more fat). Avoid deep fat fried items and select steamed, boiled or broiled items, such as steamed dumplings. Ask the cook to leave out the MSG, salt and soy sauce. Order steamed rice rather than fried rice.

Italian food has a lot of carbohydrates but can be a good meal out for people reducing their LDL if you are careful about the sauces. Substitute marinara sauce for the cheesy, creamy sauces. Avoid floured and fried entrees and dishes baked with cheeses. Ask for the salad oil on the side.

At first thought, Mexican food would seem like a poor choice for eating out since it is loaded with saturated fat. It is fried in lard and uses so much cheese. But you can do it. Don’t eat the chips, but do use the salsa for flavoring. Refried beans are not a good choice. Quesadillas and fried carnitas are not good choices; chicken fajitas are. Anything that has to be fried in fat should be avoided; chicken and beef enchiladas are a good substitute. A taco salad without the cheese or with a very small amount of cheese (a dab of light sour cream is better) is a good choice, but don’t eat the shell. Select corn tortillas rather than flour tortillas.

Going to a steakhouse? As with anything, one key is portion size. So many steak houses go overboard on the size of the steak. Good for promoting the steak house, but not good for cholesterol levels. Be sure to select a lean cut. Ask to have the fat trimmed before cooking. Three ounces is a good choice. If you plan on a larger portion, plan for it throughout the day by avoiding fats during the other meals. Make good choices for your side dishes.

Healthier Choice Of Fast Food Restaurants

Most fast food restaurants nowadays are catering to the need for people to eat healthily and nutritional information will be supplied to assist with their customer’s diet programs.

McDonald’s has changed various foods in their menu and you will find all the nutritional information on their website along with tips from the renowned trainer Bob Greene. There are meal suggestions and the total calorie and fat intake for each meal. They also now sell salads, fruit and yogurt, and apple dippers. So now the kids can have Happy Meals while mom enjoys the other tasty diet alternatives.

Chick-fil-a is one of the fast food restaurants that do not serve “fast food” as it were. There menu does not include processed foods and they have a variety of healthy choices like the char-grilled chicken sandwich, chicken salad, and chicken salad on wheat bread. There are carrot raisin salads, fruit cups, and even chicken soup. They also have low fat dressings and mayonnaise.

Subway also has low calorie subs and now offers a Fresh Fit Meal. This meal is a 6 inch sub with a side choice and a bottle of water. The side can be raisins, apple slices, or baked chips and there are also salads. The sub sandwiches include 8 subs and 3 mini subs that have less than 6 grams of fat. Their website also has weight loss and exercise tips.

Zaxby’s also has chicken, although most of it is fried, but they have a good selection of salads with light dressings and char-grilled chicken sandwiches. You can also substitute the fries with celery or carrot sticks and the nutritional information can be found on their website.

Wendy’s has included weight loss tips and tools on their website. There is a gluten free menu and they also have a diabetic menu list. They also now have salads, grilled chicken, and baked potatoes. This puts Wendy’s right at the top as far as diet goes.

Taco Bell also has an option if you are on a diet tat you may not be aware of. They have the Fresco option, which means that you can substitute the salsa for any other sauce or cheese and with 15 low fat choices you can lower your calorie intake by 25 percent by ordering this way.

Applebee’s offers 8 Weight Watcher friendly entrees and also have a Weight Watcher’s desert that has 230 calories. All the entrees have 400 calories or less and they offer weight loss tips, Weight Watcher pointers and nutritional information on their website.

Cheesecake to the Rescue

Love giving gifts but hate the pressure of finding the perfect thing Are you afraid that the receivers of your gifts only take out your present when you stop by? There’s only one way to ensure that the recipient of your gift will not only love it, but also that you will never have to see it again: give them an edible gift. However, you can’t give just any gift of food; just as with chia pets and paper weights, people have different tastes in such matters. What, then, is the best edible gift, enjoyed and consumed by all? In a word: cheesecake.

Believe me. I have never encountered a person who didn’t like cheesecake. Even those who profess distaste for cheese and cake in their lesser, individual forms are the first in line when cheesecake is made. Not only is cheesecake the ideal gift for any recipient on your list, it is also the easiest to send. Order a cheesecake on the internet, selecting from a multitude of flavors and styles including New York cheesecake, sugar free cheesecake, and, of course, turtle cheesecakes, and have it delivered to that special person you have in mind.

Just imagine their delight when they open up your package to discover that, not only is it not another Christmas Tree sweater with twinkling lights, but that you have sent them a rich, creamy, delicious cheesecake—exactly what they wanted! Perhaps your wonderful gift will become the centerpiece in their next family gathering; or maybe it will be eaten before anyone gets a chance to see it. Either way, you know that next time you come to visit, you will only hear praise for such a delightful gift.

Gift selection is hard. Take the hassle and pressure out of the equation and get something you know your special someone will really want: Cheesecake!

A Strawberry Short Cake Recipe - Enjoy Those Fresh Berries

here are two distinct camps on strawberry shortcake. The original strawberry shortcakes were made with a biscuit dough. The berries were sweetened and spread between layers of biscuit, then topped with plain or sweetened whipped cream.

Another way to make the shortcake is to use a sponge cake as a base for the shortcake. The berries are sweetened and served in the same way as the biscuit version. I prefer the sponge cake version, or sometimes I make it with pound cake.

When choosing berries for this recipe, look for ripe berries without soft spots or blemishes. Store them in a cool dry place, without washing. When ready to prepare them, wash them gently by dipping them into a large bowl of water briefly. Remove the berries from the water, leaving the dirt and sand at the bottom. Do not hold under running water, the force of the water can bruise the berries.

Strawberry Shortcake Recipe

3 cups strawberries
confectioners sugar
6 biscuits or servings of sponge cake
whipping cream

Crush the strawberries lightly with a fork or slice them. Add sugar to taste and set aside to macerate for 2-3 hours at room temperature.

Prepare the biscuits or the sponge cake. When baked split the biscuits or slice the cake thinly. Layer the strawberries between the layers of biscuit or cake, then top with more berries.

Whip the cream with just enough sugar to sweeten until soft peaks form. Dollop the whipped cream on top and serve garnished with a whole berry or a sprig of mint if desired.

Are you interested in more old southern dessert recipes? Sign up for our newsletter at Southern Sweet and Desserts and get traditional southern recipes delivered to your email regularly.

Diane has just finished a free cookbook of her favorite southern recipes. Download Easy Southern Favorites today. These recipes are guaranteed to have them begging for more. Best of all, its free!

Diane Watkins is a traditional southern style cook. She enjoys cooking, teaching, and writing about good food and family. For more information on southern cooking and recipes visit her website at Easy Southern Cooking

Should You Drink Red Wine?

You definitely should consider drinking red wine if you drink alcohol. Considering the health benefits of red wine and how enjoyable the experience can be, I think that red wine is the logical choice for the drinker.

Let us begin by looking at the health benefits of red wine. To understand these benefits requires a short explanation: Red wines are a rich source of biologically active compounds known as phytochemicals, which are chemicals found in plants. In particular, phytochemicals called polyphenols are found in red wine. Two polyphenols in red wine are catechins and resveratrol, both of which are antioxidants. Antioxidants are any substance that reduces oxidative damage (damage due to oxygen such as that caused by free radicals). Free radicals are highly reactive chemicals that attack molecules by capturing electrons and thus modifying chemical structures. Resveratrol not only provides antioxidant protection from free-radical damage, but it helps to protect LDL cholesterol against oxidation, promotes optimal cardiovascular health, supports and supports healthy aging and normal cell growth. Catechin, on the other hand, appears to play an important role in reducing the risk of heart disease. Another antioxidant called Saponin, is also found in red wine and it also may offer protective benefits for the heart and is easily absorbed by the body.

Antioxidants may possibly reduce the risks of cancer and age-related macular degeneration (AMD). Antioxidants clearly slow the progression of AMD. Please note the benefits of antioxidants listed here should not be considered an exhaustive list. There are many additional benefits that have been linked with antioxidants: I really introduce some here so that you get a sense of the benefits of these substances.

Additionally a fairly recent study has correlated moderate consumption of red wine with balanced blood sugar. This is certainly a noteworthy correlation.

Let me conclude with a caveat: While drinking red wine can indeed benefit your health, only responsible drinking can do so. Excessive drinking can of course have very negative ramifications. On the other hand, moderate consumption can become an enjoyable hobby that allows you to really experience a variety of red wines and the amazing flavours that red wine has to offer. There are thousands of different red wines out there (well more like hundreds of thousands); which in turn means there is an abundance of flavours out there – for you to enjoy and at the same time benefit your health. Once you develop more of a palate for red wines, you will subsequently improve your ability to distinguish between the various aspects of wine. Once you begin to drink red wine, you should get yourself a beginner’s guide to wine and should consider taking some courses on wine. That way you can have a really enjoyable hobby and it can be quite fun to learn the dialect and really experience the nuances of distinction. Before I conclude, let’s look at what moderate consumption of red wine means: One to two glasses a day for men and one glass a day for women. Also note that abstaining from drinking red wine throughout the week and then drinking these amounts on the weekend does not constitute moderate intake; that would be unhealthy.

Matthew Wagner’s passion involves researching and sharing useful information with others via the internet to help them improve the quality of their life. Matthew’s website (shown below) on red wine allows anyone interested in knowing more about red wine, whether a novice or seasoned wine drinker, to do so. Best of all, the site focuses on teaching, and providing useful information and resources concerning red wine.

The Origins of Wine and Winemaking

Wine has a long and venerable history, with references to its use cropping up in ancient texts from thousands of years ago - not least, of course, in the Bible. We know for a fact that it was firmly established in the Middle Eastern culture of around two thousand years ago, and for it to be so commonplace at that time it must have been around for quite some time before that.

Viticulture was certainly a large part of the economy of the Roman Empire, and the spread of Roman civilization included the spread of wine growing and wine drinking as the colonizing soldiers moved across the Old World. In ancient Rome, a common form of wine was known as mulsum, heavily sweetened with honey, and produced on large agrarian estates largely by the slave population. What remained in the wine press after crushing the grapes - seeds and skins mainly - was often fed to livestock, or alternatively brewed into a very low quality 'wine' and given to the slaves who'd grown the grapes.

We also know that winemaking was familiar to the ancient Greeks, from whom the Romans learned so much, and there's physical evidence of this in the form of a stone wine press found in a Minoan villa on the island of Crete, dating back to around 1600 BC. The wine making facilities discovered there appeared to be quite advanced and sophisticated, suggesting that the Minoans had been practicing the art of wine making for a considerable period before that date.

Prior to this, the trail is a little less clear as we go further back into history. The ancient Greeks had strong trading links with nearby eastern cultures such as Egypt, and although we can't be sure, it seems that it was from the ancient Egyptians that the Greeks learned to make wine.

Physical evidence of wine production in ancient Egypt includes remains of wine jars and stoppers dating back to the earliest years of the civilization, and wine was used both as a food and a medicine. Wine in pharonic times was not only made from grapes, but also from figs, pomegranates, and other fruits, a practice which continues across the world to this day in the rural production of 'country wines' such as damson and elderberry.

The first great civilization of historic times was in Mesopotamia, close to Egypt, in what is modern day Iraq and surrounding areas. Although records from this era are sketchy, considering that writing was not invented until the latter part of the civilization, there is evidence that wine was produced here too. A clay jar bearing traces of what could have been wine has been discovered in what is now northern Iran, and carbon dating shows that it was made around 5000-5400 BC. This is the oldest known evidence of wine consumption, but as this period of pre-history stretches back to 8500 BC, it is likely that wine making had been known and practiced for maybe thousands of years before that.

So, next time you relax with a glass in your hand, ponder for a moment that what you are drinking could be the results of over ten thousand years of cumulative learning and experimentation with the magical process of fermenting grapes!

Drinking Your Way to Good Health - The Health Benefits of Beer

If you read the newspapers, you probably see a lot of stories about the health problems that the country is facing. You see headlines of people suffering from heart attacks, cancer, and other illnesses, but you may not have heard an easy (and delicious) solution to some of these headlines - beer.

Remember, that you should definitely consume all alcoholic beverages in moderation, and if you have any questions about whether this will benefit your health, you should talk to your doctor. Ok, we've told you the legal disclaimer, let's get down to the facts and the research that show that beer, consumed in moderation, can actually help your health.

So how can beer help you to keep you healthy? Well, studies have found that it can actually be good for your heart, just like wine. If you are worried about your heart health, you should obviously exercise and eat right, but drinking two beers a day for men (and one for women), may give some people an extra boost. Remember, the advice is one to two beers a day, so drinking three or four beers a day won't triple or quadruple these effects of the beer.

What exactly can beer do to help your heart? Well, according to a study done by Tufts University, the consumption of beer in moderate amounts can decrease your cholesterol level, reduce the amount of fibrinogen in your blood (which is a protein that is responsible for blood clotting), and increase the level of antioxidants in your body.

Are all beers created equally? Not really, because although you can get health benefits from all beers, dark beers are actually better for your health than lighter colored beers. Dark beer contains more flavonoids than light beer. Flavonoids come from plants, and are also found in chocolate and red wine. What are the benefits of flavonoids? Flavonoids have been proven to prevent cancer and promote a healthy heart. Sure, you can find flavonoids in other foods, such as fruits and vegetables, but they are also present in high numbers in dark beer.

If heart disease runs in your family, you may want to listen to the University of Texas Southwestern Medical Center, which found in their research that drinking a moderate amount of beer daily can decrease your risk of coronary disease by about 30-40%. This is a great study to show your wife when she complains about you drinking a beer or two every evening. You can just reply with "Sorry honey. I'm doing it for us, not for me."

No longer do beer drinkers have to switch to wine if they want to get the health benefits of alcohol, because now they can get them from their favorite beverage. Of course, if you want more information about the effects of beer on your health, you should definitely consult your physician. Beer drinking can be dangerous for people who have certain health conditions or who take some medications. If you are already a casual beer drinker, you don't have to give it up to enjoy a healthy lifestyle.

Giving the Perfect Wine Gift

For a wine lover, a wine gift will always be so very welcome. Choosing a wine gift is so easy today, there is such a variety available. Not just the wine, the accessories. The range of accessories for wine today is quite something.

Wine Accessories

We are spoilt for choice these days. Someone is always coming up with a new design so there will always be something new to add to a wine gift for the wine lovers you know.

You can find wine gifts depicting a favorite football team. If their sporting passion is golf, fishing, bowling, you name it, there will almost surely be a wine gift to match.

There are wine racks, wine bottle holders, wine chillers, wine buckets. What about decanters, corkscrews, wine glasses, the list is quite long. With that list, there are options for gifts with each one.

Of course, it goes without saying that with the wine gift there will always be a bottle or more of a beautiful vintage. If you happen to visit wineries in your area, some cellar doors turn out to have wonderful bottles of wine and the best part is, you can get the real history of the wine you are giving. Your friend will really appreciate knowing how the wine gift you have given them came about.

Wine glasses are always acceptable and along with these are the wine charms. Wine charms are the metal rings with decorations like charms and beads attached that can be clipped to the stem of a glass so the guests will know their glass by the charm attached.

If your choice for a wine gift is a couple of bottles of good wines, then why not include a subscription to a wine magazine delivered to your friend's home each month. You could make up a gift voucher on your computer to include with the gift. Get creative, it amazing what can be achieved with computers these days.

Looking For That Something Different In Wine Gifts.

There are also companies who will add a name, birthday, anniversary etc to the label of a bottle of champagne, very special or how about having the actual bottle engraved with the special date.

Don't forget the wine gift basket. It need not be a basket as such. The 'basket' can be a timber box, tool carry-all, storage box, small wine rack one of the table varieties, let your imagination on the lose, and visit places where you may find the unusual, like the hardware store, the fishing store or the car parts warehouse.

In your wine gift 'basket' include things like a pair of wine glasses to suit the wine you have selected, a wine corkscrew, wine charms, glass etched coasters. Add some crackers and cheeses, caviar, dark chocolates or anything else you may feel would be suitable. Those special foods that people don't normally buy every day.

Another great wine gift is a CaddyO Wine Chiller and Carrier. These are wonderful gifts, you simply put the removable plastic cylinder into the freezer for 4 to 6 hours, then place inside the holder. CaddyO will chill warm wine or Champagne in 30 minutes and will keep cold for up to 9 hours. There are a few different types of wine chillers on the market today, they all work in the same way and are wonderful for taking to the BYO restaurant or a BYO barbecue.

Actually, as you can see there is such a great list of wine gifts for the person who just loves to enjoy a glass of wine or the avid collector of all things wine. Friends like this are so easy to buy a gift for, a wine gift of course.

I Love German Wine and Food - A Pfalz Gewurztraminer

If you are looking for fine German wine and food, consider the Pfalz region of southwestern Germany. You may find a bargain, and I hope that you’ll have fun on this fact-filled wine education tour in which we review a local Gewürztraminer.

The Pfalz region has such a mild climate that some farmers raise figs and lemons. It has been called the Tuscany of Germany. While Pfalz is far from Tuscany, it is only a stone’s throw from the French wine-producing region of Alsace, which also produces Gewurztraminer wines. Sooner or later we will review one (or maybe more) Alsacian Gewurztraminers for our series I Love French Wine and Food. Did you notice the difference in spelling between the German and the French grape?

The Pfalz is a narrow region about 80 kilometers long, close to the river Rhine. The Church owned the best vineyards until Napoleon redistributed them. There are about 25,000 vineyards whose average size is less than a hectare (about 2.5 acres). Given the small size of their plot, most vineyard owners must work elsewhere to make a living. While Pfalz was once the number one German wine producing region, it now ranks number two in both total wine production and vineyard acreage behind its northern neighbor, Rheinhessen.

Approximately four out of five local wine bottles are white. The two top grape varieties grown here are Müller Thurgau, a German developed hybrid, and the often noble Riesling. Local red grape varieties include Portugieser and to a lesser extent Pinot Noir, better known by its German name, Spätburgunder. About 10% of Pfalz wine is classified as basic table wine, over 70% as middle quality QbA wine, and the remainder higher quality QmP wine.

The German Wine Road crosses the Pfalz region. Virtually anywhere you go on this road you can find something worth seeing, worth tasting, and I daresay worth eating. Be sure to visit the city of Speyer. While its present population is about fifty thousand, Speyer was a major center in the Holy Roman Empire and the site of numerous Imperial Diets, huge parliamentary assemblies. From 1030 to 1061 a series of emperors built the Kaiserdom (The Imperial Cathedral), which was expertly restored more than fifty years ago. Just across from the cathedral lies the Palatinate Historical Museum. Other museums to visit include the Technology Museum, Sea Life in the old harbor, and the Wine Museum that features a 1600 year-old glass wine amphora, perhaps the oldest wine “bottle” in the world.

Before reviewing the Pfalz wine and imported cheeses that we were lucky enough to purchase at a local wine store and a local Italian food store, here are a few suggestions of what to eat with indigenous wines when touring this beautiful region.

Start with Keschlebreih (Chestnut Soup). For your second course enjoy Kalbsnieren (Veal Kidneys). As a dessert indulge yourself with Kerscheblotzer (Cherry Cake).

OUR WINE REVIEW POLICY All wines that we taste and review are purchased at the full retail price.

Wine Reviewed

Darting Gewürztraminer Kabinett 2005 10.8% alcohol about $14

Let’s start by quoting the marketing materials. With such a German name, it’s surprising that Gewürztraminer is still a minority in the vineyards of the country. Kurt Darting has created some of the Pfalz’s finest examples. The wine has classic lychee, grapefruit and spice tones. A perfect partner for intense, flavourful dishes such as chicken vindaloo.

My first pairing was with turkey meatballs, potatoes, and sautéed vegetables in a moderately spicy tomato based sauce. The wine was round, light, a bit sweet, and not very acidic. The vegetables’ sweetness intensified the wine’s sweetness, but the wine never became cloying. I tasted apples in the background. I tried the Gewürztraminer with chocolate covered candied orange peels. The wine was round but a bit disappointing. As always, I don’t blame the wine for failing a stab in the dark type pairing.

My next trial involved canned tuna perked up with a Moroccan spice known as Harissa, cold roasted potatoes, and a cold vegetable medley. The wine was sweet and tasted of honey without being at all cloying. I did taste the lychee that I was supposed to taste. The wine had pleasant acidity. You might consider canned tuna and honey-tasting wine to be a marriage made in Purgatory but I rather liked the combination. I think it would have been even better if the Harissa lived up to its promise as a fiery spice. For dessert I had homemade biscotti slathered with high-quality apricot preserves. The Gewürztraminer became pleasantly acidic to match the dessert’s sweetness.

The final meal included whole-wheat pasta with a commercial spaghetti sauce to which I added sautéed brown mushrooms and red onions. I sprinkled lots of ground Parmesan cheese on the mixture. The wine tasted quite sweet, sweeter than before. Its sweetness was a good match for the tomato sauce’s sweetness. The side dish consisted of steamed asparagus with onion powder and a fair measure of cayenne pepper. This combination rendered the wine more complex than previously. It balanced the spices well. The wine was weak with a fruit juice based candy.

And now come the cheeses. First was a Palet de Chevre, a goat’s milk cheese from the Poitou Charentes region of central-western France. It was a goat’s milk cheese unlike any that I have ever tasted. Frankly it looked and tasted like a somewhat runny Camembert. The wine was definitely honeyed with this cheese. I did not find the combination particularly enticing. Not being able to find a German cheese other than another Limberger, no thank you, I bought a Gruyere, a Swiss cheese without the holes. The pairing was virtually the same. Honey. Once again, no thank you.

Final verdict. Nothing special. This wine was sufficiently disappointing that I won’t be buying it again. I like the idea of a German white wine other than a Riesling, but not this particular offering.

Good things to eat

FOODSTUFF	HOW MUCH	WHY
Veggies -especially but with some exceptions, the "above ground" type or portion. To absorb their carotenoids you'll need some oil with the veggie.	Any amount; dark colored ones are best. Fresh & little processed [steamed] is preferred. Go easy on the rapidly absorbed starchy carbs from potatoes.	The colored ones have many types of carotenoid [like vitamin A] & flavonoids [phytochemicals] that prevent all kinds of unhappy events (cancer, heart & vascular trouble, strokes, etc). Especially the "above-ground" portions of veggies has fiber, slow-release energy and no fat. Cabbage, broccoli & Brussels sprouts are anti-cancer. Garlic is heart-healthy. "All the way with 5 to 10 a day" --fruits and veggies that is.
Whole-grains & whole (brown) rice The finer they are ground into a powder, the quicker their sugars are absorbed, increasing their "Glycemic Index". This is not good for heart disease and diabetes.	Reasonable amouts - if tolerated. When a product says enriched it ain't whole.	Basic food; contains many good components like fiber, minerals and vitamins that are removed in refining. Bran & germ are very high in B vitamins, minerals & betaine. Cheap. The Harvard "Nurses Study" found a reduction of over 30% in heart disease (CHD) for those eating 2½ servings per day of whole grain or rice products versus the group having them once a week (the US average being a ½ serving per day). Here's your reference: AmJClNutr; Sept. '99 (my comment is the April 2000 issue).
Beans, soy and lentils (legumes)	Reasonable amounts; combine with grains / again: if tolerated.	Lower blood fats (triglycerides). High fiber, low fat. Combine with nuts & grains. Their protein may be good for the heart. Soy is good for health, heart & anti-cancer but there's discussion if its extracted protein and hormone like ingredients are healthy (veggie burgers, baby formula, sports-mixes]. Cheap.
Fiber Cereal bran & germ are amazing sources of betaine & choline.	About 30 g/day, 2x the average US intake. 50g/day helps diabetes -NEJM May 11 '00	Often missing in processed foods. Aids elimination --reducing colon cancer risk by about 1/3rd. Helps cholesterol 'turn over' Found in whole grains (oat), fruits, beans, veggies. 2 tablespoons of crushed flax seed gets you most of your fiber and all your plant-based omega-3; it also lowers excess Lp(a) cholesterol and helps keeps you 'regular'.
Fruits & berries	Lots, within reason	Same as veggies. Lots of vitamins and fiber and no fats. Their flavonoids strengthen blood vessels and are strong antioxidants.
Eggs & Liver	Regularly (if you like them; fresh)	High in protein, B vitamins, lecithin and choline and low in fat. Proportionally raises good cholesterol more than bad [if you think that's important]. Avoid dried egg: it has oxidized cholesterol.
Oils Canola -rape seed is a uniquely cheap 10% source of omega-3 and otherwise much like olive. Flax oil has 5x that, but it must be used fresh and in tea spoon amounts. Second choices for nonhydrogenated canola margarines in Canada (the great stuff of the Lyon Heart Study) are Our Compliments, Fleischmann's and 'Bertolli Becel'. As of May 2006, the U.S. (Vt) had no margarines I'd eat apart from possibly Olivio. 95% of U.S. margarines are toxic with masive omega-6 (soy, corn, sunflower] and hydrogenated trans fats.	2 teaspoons of flax or fish oil, or 2 tblsp. canola or unhydrogenated soybean oil. As luck has it, 3 of the cheapest oils are full of omega 3: flax, canola & soy. 5 pillars of heart health: Omega-3's Antioxidants Potassium + magnesium B vitamins Fruits 'n veggies.	The only 2 essential oils -"vitamin F"- are linoleic (n-6 or omega-6) and alpha-linolenic (n-3 or omega-3). These 2 polyunsaturates are the feed-stock for 3 classes of hormones, and for nerve, brain, skin and cell walls (you may want to read that again). The type you're probably lacking is omega-3, found only in fatty fish (like salmon, mackerel, & sardines), in flax(lin)seed, canola type rape seed (colza), mustard seed, chia, candlenut, wheat germ, some melon seeds, hemp, walnuts and some green leaf veggies. It is also found in unhydrogenated soy and, for the record, in snake oil. [Snakes and cold water fish can't afford stiffness or arthritis in their joints and are therefore full of ultra fluid omega-3 oils.] GOOD FOR: heart, cholesterol, triglycerides, blood fluidity, Crohn's disease, asthma, arthritis, cramps, adult diabetes, brain, MS, & smooth skin. Omega-3's vital role is compromised by heating and hydrogenation (most soy is), by shortening, by omega-6s and by most saturated fats (but coconut and palm-kernel oils are nutritionally unique with 50% lauric-acid which has immune system roles). Buy oils in dark containers and keep cool; they will spoil. Rancid omega-3 and -6 are toxic so they're always safer with a capsule or 2 of added vitamin E, the fat antioxidant. DON'T overdose on omega-6 (linoleic) from corn, soy, sunflower, safflower or cottonseed. For frying I'd use butter, virgin olive, tropical (safest) or peanut oil. Virgin olive is a great oil for daily use but has no omega-3. Here's a remarkable canola site, the heart-healthy oil.
Alcohol	1-2 glasses of red wine/day. Avoid if there is any risk of alcoholism, or when pregnant	Low amounts reduce heart disease. Red wine with its flavonoids protects blood cholesterol. Best with foods containing B vitamins such as liver.* All alcohol raises the "good" cholesterol but white wine, liquor & factory beer are nutritionally a bit like sugar or white bread, lacking micronutrients. * Alcohol + folic acid (a B vitamin) appears to be cardio protective while folic acid may well remove the risk of some cancers (breast) linked to alcohol intake. Less gall stones.
Lecithin (factory soy based granules)	1-2 table spoons per day (also in liver, eggs, soy and beans)	Emulsifies fat; improves types of blood fats. It is part of our nerves & brain; forms choline (makes neuro-transmitter) and betaine (lowers homocysteine). Health food store granules have nice fatty flavor. Refrigerate.
Meats	Not essential. Some factory animal farming is ecologically, morally and nutritionally iffy	As fresh as possible. Aging, drying and over-frying damages or oxidizes fats and cholesterol. Such damaged fats make the basically good LDL go "bad", and are best limited. Aging softens muscle from beef. Other meats are almost never 'aged'. Fish evidently never is -because of its fast spoiling -smelly- omega-3 content!
Water	Lots -within reason	Keeps things fluid & may cut bladder cancer by ½. July 11th, 2006

Juice

The best way to consume fruit is raw, with its skin or with the skin peeled off on an empty stomach or 20 minutes before other meals. If you're not such a fruit-eater and want to have more from the good stuff, the best way to start eating fruit is to squeeze fruit juices. In this way you can get used to fruit and after drinking juices for a while you'll see that your appetite to have raw fruits will increase. Aren't many fibers lost if you squeeze fruit? Squeezed fruit is as healthy as eating a piece of raw fruit out of your hand. Unlike many people think there is not a whole lot of fruit flesh lost when you squeeze fruit. This means that your glass of orange juice does contain all the fibers you need! These fibers prevent from many diseases. Fibers stimulate the digestive system so if you have a substantial amount of fruit intake it is not necessary to eat bran or other intestine stimulating foods. Create at least one fresh vitamin dosis a day, it will also cheer you up! Citrus press & fruit blender If you are in the possession of a fruit press you can squeeze the citrus fruits. Real fruit lovers also have a blender so they can make mixes of all types of fruit. A juice-centrifuge easily extracts the juice out of all fruits and many vegetables and is in our opinion for the more extreme squeezers who also want to drink vegetable juices. It is not very practical in use (a lot of cleaning) and for squeezing almost any type of fruit a fruit press and a blender will do. Can, glass bottle and carton Try to get it into your system: squeeze those wonder-fruits yourself everyday. Freshly squeezed juices are best. Magical characteristics are ascribed to freshly squeezed juice. Avoid to drink fruit juice from a can or glass bottle because when the bottle or can is closed the juice is heated and gets an acid structure. Juice from cartons, cans and glass bottles has been pasteurized. This means the juice has been heated (cooked) to kill all the germs. The heating of food changes the enzymes of the food so it looses (some of) its nutritious value. This means you can't substitute freshly squeezed juice by juice from cartons. There is a huge variety of fruits. Just wait until you get started with mangos, strawberries, peaches, apricots, limes and melons! There are thousands of combinations possible!
	It's gonna be a fruit party everyday!!
	Tips - Squeeze at least one fruit drink a day. In this way you eat about 3 to 4 fruits so you can fulfill your daily need; - Put some ice cubes in the blender with your juice. This cools your fruit drink quickly in summer; - Put a little bit of banana in your juice mix and blend it like a milk-shake. This gives your fruit drink a certain softness and reduces the bitterness (caused by grapefruits for example); - Take sweet fruits to blend. Use citrus fruits (oranges, red-grapefruits) as a basis and mix it in the blender with the sweet fruits of your choice. You can squeeze a jar of orange juice that you keep in the fridge and blend it with the fruit of your choice when you want to.
	Detoxification Be careful if you're not used to consuming much fruit, your body could start to detoxify and you even could feel worse than better in the beginning.

To Your Health! Red Wine

And Cancer Prevention

Why have wine drinkers always toasted to a long life?

The key may lie in recent research that suggests cancer-fighting properties are abundant in red wine. Even more research is required to identify a number of other health benefits to wine drinking.

Scientific studies have shown that in particular red wines are a rich source of biologically active phytochemicals, chemicals found in plants. Compounds called polyphenols found in red wine - such as catechins and resveratrol - are thought to have antioxidant or anticancer properties.

What are polyphenols and how do they prevent cancer?
Polyphenols are antioxidant compounds found in the skin and seeds of grapes. When wine is made from these grapes, the alcohol produced by the fermentation process dissolves the polyphenols contained in the skin and seeds. Red wine contains more polyphenols than white wine because the making of white wine requires the removal of the skins after the grapes are crushed. The phenols in red wine include catechin, gallic acid and epicatechin.

Polyphenols have been found to have antioxidant properties. Antioxidants are substances that protect cells from oxidative damage caused by molecules called free radicals. These chemicals can damage important parts of cells, including proteins, membranes and DNA. Cellular damage caused by free radicals has been implicated in the development of cancer. Research on the antioxidants found in red wine has shown that they may help inhibit the development of certain cancers.

What is resveratrol and how does it prevent cancer?
Resveratrol is a type of polyphenol called a phytoalexin, a class of compounds produced as part of a plant's defense system against disease. It is produced in the plant in response to an invading fungus, stress, injury, infection or ultraviolet irradiation. Red wine contains high levels of resveratrol, as do grapes, raspberries, peanuts and other plants.

Resveratrol has been shown to reduce tumor incidence in animals by affecting one or more stages of cancer development. It has been shown to inhibit growth of many types of cancer cells in culture. Evidence also exists that it can reduce inflammation. It also reduces activation of NF kappa B, a protein produced by the body's immune system when it is under attack. This protein affects cancer cell growth and metastasis. Resveratrol is also an antioxidant.

What have red wine studies found?
The cell and animal studies of red wine have examined effects in several cancers including leukemia, skin, breast and prostate cancers. Scientists are studying resveratrol to learn more about its cancer preventive activities. Recent evidence from animal studies suggests this anti-inflammatory compound may be an effective chemopreventive agent in three stages of the cancer process: initiation, promotion and progression.

However, studies of the association between red wine consumption and cancer in humans are in their initial stages. Although consumption of large amounts of alcoholic beverages may increase the risk of some cancers, there is growing evidence that the health benefits of red wine are related to its nonalcoholic components.

Alcohol, Wine and Cardiovascular Disease

Are there cardiovascular risks associated with drinking alcohol?

Drinking too much alcohol can raise the levels of some fats in the blood (triglycerides) (tri-GLIS'er-idz). It can also lead to high blood pressure, heart failure and an increased calorie intake. (Consuming too many calories can lead to obesity and a higher risk of developing diabetes.) Excessive drinking and binge drinking can lead to stroke. Other serious problems include fetal alcohol syndrome, cardiomyopathy (kar"de-o-mi-OP'ah-the), cardiac arrhythmia (ah-RITH'me-ah) and sudden cardiac death.

AHA Recommendation

If you drink alcohol, do so in moderation. This means an average of one to two drinks per day for men and one drink per day for women. (A drink is one 12 oz. beer, 4 oz. of wine, 1.5 oz. of 80-proof spirits, or 1 oz. of 100-proof spirits.) Drinking more alcohol increases such dangers as alcoholism, high blood pressure, obesity, stroke, breast cancer, suicide and accidents. Also, it's not possible to predict in which people alcoholism will become a problem. Given these and other risks, the American Heart Association cautions people NOT to start drinking ... if they do not already drink alcohol. Consult your doctor on the benefits and risks of consuming alcohol in moderation.

What about red wine and heart disease?

Over the past several decades, many studies have been published in science journals about how drinking alcohol may be associated with reduced mortality due to heart disease in some populations. Some researchers have suggested that the benefit may be due to wine, especially red wine. Others are examining the potential benefits of components in red wine such as flavonoids (FLAV'oh-noidz) and other antioxidants (an"tih-OK'sih-dants) in reducing heart disease risk. Some of these components may be found in other foods such as grapes or red grape juice. The linkage reported in many of these studies may be due to other lifestyle factors rather than alcohol. Such factors may include increased physical activity, and a diet high in fruits and vegetables and lower in saturated fats No direct comparison trials have been done to determine the specific effect of wine or other alcohol on the risk of developing heart disease or stroke.

Are there potential benefits of drinking wine or other alcoholic beverages?

Research is being done to find out what the apparent benefits of drinking wine or alcohol in some populations may be due to, including the role of antioxidants, an increase in HDL ("good") cholesterol or anti-clotting properties. Clinical trials of other antioxidants such as vitamin E have not shown any cardio-protective effect. Also, even if they were protective, antioxidants can be obtained from many fruits and vegetables, including red grape juice.

The best-known effect of alcohol is a small increase in HDL cholesterol. However, regular physical activity is another effective way to raise HDL cholesterol, and niacin can be prescribed to raise it to a greater degree. Alcohol or some substances such as resveratrol (res-VAIR'ah-trol) found in alcoholic beverages may prevent platelets in the blood from sticking together. That may reduce clot formation and reduce the risk of heart attack or stroke. (Aspirin may help reduce blood clotting in a similar way.) How alcohol or wine affects cardiovascular risk merits further research, but right now the American Heart Association does not recommend drinking wine or any other form of alcohol to gain these potential benefits. The AHA does recommend that to reduce your risk you should talk to your doctor about lowering your cholesterol and blood pressure, controlling your weight, getting enough physical activity and following a healthy diet. There is no scientific proof that drinking wine or any other alcoholic beverage can replace these conventional measures.

What about alcohol and pregnancy?

Pregnant women shouldn't drink alcohol in any form. It can harm the baby seriously, including causing birth defects.

What about alcohol and aspirin?

The U.S. Food and Drug Administration warns that people who take aspirin regularly should not drink alcohol. Heart disease patients should stop drinking and keep taking aspirin if their doctor prescribed it for their heart condition. Patients should not stop taking aspirin without first talking to their doctor.

But I heard drinking was good for my health!

In 1991, the CBS news program 60 Minutes ran a story called "The French Paradox" which suggested that drinking alcohol, or at least red wine, reduced the risk of heart disease. Many people considered this a medical recommendation to drink.

Epidemiological studies indicate that moderate drinkers live longer than non-drinkers and heavy drinkers. The reasons are not clear.

In 2001, researchers at the Harvard School of Public Health and Brigham and Women's Hospital have found that moderate alcohol consumption among people who have a specific version of a gene that metabolizes alcohol have a greater reduction in risk of heart disease and higher HDL (good cholesterol) levels In addition, other Harvard researchers found that people with heart disease who consume an average of 14 alcoholic drinks a week appear less likely to die from a heart attack than nondrinkers .

The Harvard scientists caution that heavy consumption of alcohol can lead to negative cardiovascular outcomes such as high blood pressure, heart attacks, and sudden cardiac death. Other doctors warn that even moderate drinking may raise the risks of colon and breast cancer, some types of stroke, fetal damage, driving accidents, abusive behavior, and criminal activities.

What is moderate drinking?

The U.S. Department of Agriculture and Department of and Health and Human Services define moderate drinking as no more than:

• one drink a day for women and people over 60
• two drinks a day for men (no more than one an hour).

They recommend the following people should not drink at all:

• women who are pregnant or trying to conceive
• people who plan to drive or engage in other activities that require attention or skill
• people taking medication, including over-the-counter medications
• recovering alcoholics
• people under the age of 21.

A daily rather than weekly amount is suggested. It's healthier to drink a small amount daily than to binge (more than 4 drinks for men, more than 3 for women) on weekends or special occasions.

Health benefits of moderate drinking Psychological - stress reduction Cardiovascular - reduction in risk of coronary artery disease Increased appetite - especially in the elderly

Health risks of moderate drinking increased risk of accidents strokes caused by bleeding medication interactions - including non-prescription drugs breast cancer - alcohol increases estrogen levels, which is a risk for premenopausal women birth defects - fetal alcohol effect (FAE) and low birth weight heavier drinking - many people, such as recovering alcoholics, can't maintain moderation

A Study on Drinking and Health Risks While drinking can lower the risk of cardiovascular disease, it does increase other health risks. In the following chart, mortality rates for non-drinkers serve as the baseline health risk (1.0 on the vertical axis). The risk for coronary heart disease even for heavy drinkers remains below the baseline; but risk of death from other causes goes up. The risk of death from liver disease skyrockets off the chart after only a couple of drinks a day. Source: Bofetta, P, and Garfinkel, L. "Alcohol drinking and mortality among men enrolled in an American Cancer Society prospective study." Epidemiology 1:342-348, 1990.

Food Guide Pyramid

The Food Guide Pyramid is one way for people to understand how to eat healthy. A rainbow of colored, vertical stripes represents the five food groups plus fats and oils. Here's what the colors stand for:

• orange - grains
• green - vegetables
• red - fruits
• yellow - fats and oils
• blue - milk and dairy products
• purple - meat, beans, fish, and nuts

The U.S. Department of Agriculture (USDA) changed the pyramid in spring 2005 because they wanted to do a better job of telling Americans how to be healthy. The agency later released a special version for kids. Notice the girl climbing the staircase up the side of the pyramid? That's a way of showing kids how important it is to exercise and be active every day. In other words, play a lot! The steps are also a way of saying that you can make changes little by little to be healthier. One step at a time, get it?

The Pyramid Speaks
Let's look at some of the other messages this new symbol is trying to send:

Eat a variety of foods. A balanced diet is one that includes all the food groups. In other words, have foods from every color, every day.

Eat less of some foods, and more of others. You can see that the bands for meat and protein (purple) and oils (yellow) are skinnier than the others. That's because you need less of those kinds of foods than you do of fruits, vegetables, grains, and dairy foods.

You also can see the bands start out wider and get thinner as they approach the top. That's designed to show you that not all foods are created equal, even within a healthy food group like fruit. For instance, apple pie might be in that thin part of the fruit band because it has a lot of added sugar and fat. A whole apple - crunch! - would be down in the wide part because you can eat more of those within a healthy diet.

Make it personal. Through the USDA's MyPyramid website, people can get personalized recommendations about the mix of foods they need to eat and how much they should be eating. There is a kids' version of the website available too.

How Much Do I Need to Eat?
Everyone wants to know how much they should eat to stay healthy. It's a tricky question, though. It depends on your age, whether you're a girl or a boy, and how active you are. Kids who are more active burn more calories, so they need more calories. But we can give you some estimates for how much you need of each food group.

Grains
Grains are measured out in ounce equivalents. What the heck are they? Ounce equivalents are just another way of showing a serving size.

Here are ounce equivalents for common grain foods. An ounce equivalent equals:

• 1 piece of bread
• 1/2 cup of cooked cereal, like oatmeal
• 1/2 cup of rice or pasta
• 1 cup of cold cereal

* 4- to 8-year-olds need 4-5 ounce equivalents each day.
* 9- to 13-year-old girls need 5 ounce equivalents each day.
* 9- to 13-year-old boys need 6 ounce equivalents each day.

And one last thing about grains: Try to eat a lot of whole grains, such as 100% wheat bread, brown rice, and oatmeal.

Vegetables
Of course, you need your vegetables, especially those dark green and orange ones. But how much is enough? Vegetable servings are measured in cups.

* 4- to 8-year-olds need 1 1/2 cups of veggies each day.
* 9- to 13-year-old girls need 2 cups of veggies each day.
* 9- to 13-year-old boys need 2 1/2 cups of veggies each day.

Fruits
Sweet, juicy fruit is definitely part of a healthy diet. Here's how much you need:

* 4- to 8-year-olds need 1-1 1/2 cups of fruit each day.
* 9- to 13-year-old girls need 1 1/2 cups of fruit each day.
* 9- to 13-year-old boys need 1 1/2 cups of fruit each day.

Milk and Other Calcium-Rich Foods
Calcium builds strong bones to last a lifetime, so you need these foods in your diet.

* 4- to 8-year-olds need 1-2 cups of milk (or another calcium-rich food) each day.
* 9- to 13-year-old girls need 3 cups of milk (or another calcium-rich food) each day.
* 9- to 13-year-old boys need 3 cups of milk (or another calcium-rich food) each day.

If you want something other than milk, you can substitute yogurt, cheese, or calcium-fortified orange juice - just to name a few.

Meats, Beans, Fish, and Nuts
These foods contain iron and lots of other important nutrients. Like grains, these foods are measured in ounce equivalents.

An ounce equivalent of this group would be:

• 1 ounce of meat, poultry, or fish
• 1/4 cup cooked dry beans
• 1 egg
• 1 tablespoon of peanut butter
• a small handful of nuts or seeds

* 4- to 8-year-olds need 3-4 ounce equivalents each day.
* 9- to 13-year-old girls need 5 ounce equivalents each day.
* 9- to 13-year-old boys need 5 ounce equivalents each day.

Whoa! That's a lot to swallow. The good news is that your mom, dad, and the other grown-ups in your life will help you eat what you need to stay healthy. There's more good news - you don't have to become a perfect eater overnight. Just remember those stairs climbing up the side of the new pyramid and take it one step at a time.

Reviewed by:Barbara P.Homeier,MD