This salad is very easy to prepare and I love cheese too. If I'm on crave of cheese I will prepare this Recipe for my diet. I'm not big fan of celery but I know that celery is very healthy, Celery is rich in fiber and nutrients and helps lower cholesterol, treats constipation, reduces stress hormone levels, fights inflammation and provides many other benefits. Celery provides many health benefits and nutrients that promote overall health in numerous ways. Celery is a negative-calorie food. Keeps your kidney and urinary bladder healthy: Celery is antiseptic in nature and can eliminate bladder disorders, kidney problems, and urinary tract infections in women. 

Helps in keeping cancer at bay: Celery contains phthalides, flavonoids, and polyacetylenes, which are considered cancer-fighting components. Celery contains vitamin C, beta carotene, and flavonoids, but there are at least 12 additional kinds of antioxidant nutrients found in a single stalk. It's also a wonderful source of phytonutrients, which have been shown to reduce instances of inflammation in the digestive tract, cells, blood vessels, and organs. Celery and celery seeds have approximately 25 anti-inflammatory compounds that can offer protection against inflammation in the body. Celery supports digestion. While its antioxidant and anti-inflammatory nutrients offer protection to the entire digestive tract, celery may offer special benefits to the stomach. Pectin-based polysaccharides in celery, including a compound known as apiuman, have been shown to decrease instances of stomach ulcers, improve the lining of the stomach, and modulate stomach secretions. And then there’s the high water content of celery — almost 95 percent — plus generous amounts of soluble and insoluble fiber. All of those support a healthy digestive tract and keep you regular. One cup of celery sticks has 5 grams of dietary fiber. Celery is rich in vitamins and minerals with a low glycemic index. You’ll enjoy vitamins A, K, and C, plus minerals like potassium and folate when you eat celery. It’s also low in sodium. Plus, it’s low on the glycemic index, meaning it has a slow, steady effect on your blood sugar. Celery has an alkalizing effect. With minerals like magnesium, iron, and sodium, celery can have a neutralizing effect on acidic foods — not to mention the fact that these minerals are necessary for essential bodily functions. Tips👍🏻 You should buy Celery that leaves should be crisp and fresh, ranging in color from pale to bright green. Avoid celery with yellow or brown patches. Chop celery just before cooking or serving to maintain nutrients.

SALAD VINAIGRETTE 

Ingredients⇣⤵️

• 3 tbsp. vinegar
• 1 tbsp. corn or safflower oil
• 2 tsp. salt
• 1/4 tsp. ground black pepper
• 1/4 tsp. basil
• 1 tsp. instant minced onion
• 1 medium cucumber, peeled and sliced
• 3 large tomatoes, sliced and chilled

Preparation⇣⤵️

1. Combine the vinegar, oil, salt, pepper, basil, and onion in a jar or shaker. 
2. Shake the mixture well and pour it over the cucumber slices. 
3. Cover this mixture and chill it for 1 hour. 
4. Before serving, pour the cucumber mixture over the sliced tomatoes and mix gently.

Makes 8 servings

Nutritional Value⇣⤵️

Calories per Servings⇢50.2

Carbohydrate per Serving⇢8.1 (gm)

Protein per Serving⇢1.6 (gm)

Basic Coleslaw is a classic salad dish made from finely shredded cabbage, mixed with a creamy and tangy dressing. It’s a refreshing side dish that perfectly complements grilled meats, fried foods, or sandwiches. Actually, the dressing is made from diet mayonnaise, low-fat yogurt and a bit of salt and pepper, giving it a balance of sweetness and acidity that enhances the crunch of the vegetables.

This simple yet flavorful salad is loved for its crisp texture and light, zesty taste. It’s not only easy to prepare but also rich in fiber, vitamins C and K, and antioxidants from the fresh vegetables. Whether served chilled at picnics, barbecues, or family dinners, Basic Coleslaw adds a cool and colorful touch to any meal.

BASIC COLESLAW DIET

Ingredients:

• 4 cups shredded cabbage
• 1/2 small onion, minced
• 4 tbsp. diet mayonnaise
• 4 tbsp. plain low-fat yogurt
• a bit of salt and pepper
• a bit of stevia or any healthy sweeteners, according to your taste preference

Combine all ingredients and chill before serving.

Makes 4 serving

Nutritional Value⤵️⇣

Total Calories ⇢211.3

Carbohydrate⇢32.3 (gm)

Protein⇢7.0 (gm)

CALDERETA

(Braised Beef with Liver Sauce)

• 1-1/2 lbs. stewing beef, cut into 1-1/2" cubes
• 1/2 cup vinegar
• 6 whole peppercorn, crushed
• 3 tsp. cooking oil
• 2 tsp. salt
• 3 cloves garlic, crushed
• 1 onion, sliced
• 1/2 cup tomato sauce
• 1/2 cup hot water
• 1/2 green pepper, cut into strips
• 1/2 red pepper, cut into strips
• 1 bay leaf
• 1 tsp. Tabasco
• 1/2 tsp. MSG
• 1 tsp. sugar
• 3 tbsp. oil
• 1 small can peas (8 oz.)
• 2 oz. liver sausage or 3 oz. can liver spread

Garnishes: (oprional)

2 hard cooked eggs, sliced

1/4 cup stuffed olives or grated cheese 

Preparation:⇣⤵️

1.  Marinate beef in a mixture of vinegar, peppercorn and garlic for 1-2 hours. Drain. Brown in hot oil a few pieces at a time. Set aside.
2. Sauté onions in remaining fat in skillet until soft but not brown. Return the pieces of beef to skillet. 
3. Add tomato sauce, bay leaf, salt, MSG, sugar and hot water. Bring to a simmer, cover and cook for 1-1/2 to 2 hours or until beef is tender.
4. Add red and green peppers and Tabasco sauce. 
5. Cover and simmer for 10 minutes more. Add liver paste and green peas. Stir and cook another 5 minutes. 
6. Garnish with sliced hard boiled eggs and stuffed olives or grated cheese 

Variations: Use lamb, pork or chicken in place of beef, adjust cooking times.

Preparation time: 10 minutes (plus 1-2 hours marinating time)

Cooking time: 2 hours

Serves 4

EASY ENSAYMADA (Cheese Buns)

3/4 cup warm water (105-115° F.)

2 packages active dry yeast

1/2 cup sugar

1 tsp. salt

1 cup butter or margarine, softened

6 eggs

4 1/4 unsifted all purpose flour

Topping:

1/2 cup grated Edam or any cheese you like 

1/2 cup sugar

1/3 cup softened butter or margarine 

Why Overweight?

You are overweight because you take in more calories than you use up! But so do millions of other people. The fact that so many others are in the same boat is small comfort. The

health costs of carrying around your excess burden are just as high no matter how many others share your plight.

The fact that so many people fall beyond the ideal of slenderness in no way lessens the discrimination overweights are subjected to. Excess pounds cost you money – in terms of lost income and lost opportunity. It has been well documented that fat job applicants lose out to less-qualified slim competitors. Even fat people don't like fat people! In no other society has food been so easily attainable for so little physical effort. Despite inflation and soaring prices, despite occasional shortages, Still enjoy the “benefits" of a too bountiful bread-basket - with very little sweat of the brow in payment.

You may hate your job, but sitting down at a desk all day doesn't qualify as work, not in the physical sense. It is ironic that a society that makes the accumulation of fat so easy – almost unavoidable should profess such an intolerance for obesity. The social pressures to avoid overweight are enormous, but they serve a purpose. Skinny actresses, flat-gutted athletes, society-page darlings, and other beautiful people do serve a function after all. The standard they set for slimness has made fat unfashionable. And in the

long run, vanity is what keeps most of us from eating

ourselves into our graves.

Here are those dietary goals:

• Carbohydrate consumption to account for 55 to 60 percent of calorie intake.

• Reduce overall fat consumption from approximately 40 to 30 percent of calorie intake.

• Reduce saturated fat consumption to account

for about 10 percent of total calorie intake; and balance with polyunsaturated and monounsaturated fats, which should each account for about 10 percent of calorie intake.

• Reduce cholesterol consumption to about 300

milligrams a day.

• Reduce sugar consumption by almost 40 percent.

• Reduce salt consumption by about 50 to 85 percent.

To achieve these goals, the committee suggests the

following changes in food selection and preparation:

• Increase consumption of fruits and vegetables and whole grains.

• Decrease consumption of meat and increase consumption of poultry and fish or replace consumption of tofu or plant-base protein.

• Decrease consumption of foods high in fat, and partially substitute polyunsaturated fat for saturated fat.

• Substitute nonfat milk, skim milk, non-dairy milk or vegan milk(such as soy milk, almond milk etc.) for whole milk,

• Decrease consumption of butterfat, eggs, and other high-cholesterol sources or replace consumption of Virgin Olive oil or Virgin Coconut oil. 

• Decrease consumption of sugar and foods with high sugar content or replace consumption of keto sweeteners 

• Decrease consumption of salt and foods with high salt content or replace consumption of Dashi-the Japanese stock that not salty but the umami well retain or any other stock with less sodium.

For prevent constipation:

1-2/5 oz (40g) dried shredded kombu (kelp)
1 sweet potato

Broth mixture :
1/2 cup water
1/2 tsp sugar
1/2 tsp soy sauce
a pinch of salt

1. Soak kombu in water to remove sand and change water.
2. Soak kombu again.
3. Wash sweet potato in water. Cut diagonally with skin.
4. Soak sweet potato in water.
5. Put step 2 & step 4 in a pan and cover it. Cook for about 10 minutes.
6. Season with broth mixture. Simmer over low heat until the liquid is evaporated.
7. Let kombu and sweet potato absorb broth thoroughly.

• 82 Calories
• trace Fat (3.2% calories from fat)
• 1g Protein
• 19g Carbohydrate
• 2g Dietary Fiber
• 0mg Cholesterol
• 142mg Sodium.

2/3 cup diet margarine

Cucumber Salad