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Lifesavers list.com-Kitchen necessities(I thought this might be useful. Some of this stuff is not necessary. If you have specific questions about outfitting your kitchen send me a message.

Nutrtition Data.com(The name says it all!)

All natural whole wheat bread
* 5 cups warm water
* 13-16 cups whole wheat flour
* 1 cup flax seed
* 1/2 cup honey
* 3 pkg dry yeast
* 1 T salt(don't forget this!)

Directions

1. Bake @ 325°F for 35 minutes.
2. Start yeast by putting 1T honey in 1/2 cup lukewarm water, stir to dissolve honey, then add yeast & Set aside to let it grow.
3. Grind flax (I use my blender) Mix 5 cups water with 7 cups wheat & Flax flour.
4. Mix for 3 minutes.
5. Add yeast mixture, salt, honey & Mix well.
6. Add 2 more cups flour & Mix well.
7. Add 3 cups flour gradually while kneading.
8. Continue kneading & Adding flour until it has an elastic feel & Is not overly sticky.
9. You can't knead it too much.
10. (You can add too much flour)
11. Set aside & Let rise until double.
12. Punch down & Let rest 10 minutes.
13. Divide & Shape into loaves.
14. Let rise until double, then bake.

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AVOCADO & CHICKEN SALAD

2 1/2 c. cooked, chopped white chicken meat
1/2 c. finely chopped celery
1/3 c. finely chopped black olives
2 tbsp. lemon juice
Salt & pepper to taste
Tabasco to taste
2 lg. ripe avocados
2 hard-cooked eggs, chopped
Lettuce leaves Combine the chicken, celery and olives. Add the lemon juice and seasonings and mix lightly. Cut avocados in halves; remove pits and carefully scoop out pulp. Cut pulp in cubes and gently fold into the chicken mixture. Serve salad on lettuce leaves and sprinkle with the eggs. NOTE: May substitute shrimp for chicken.

This is a good healhty recipe that can be used as a base to start with it has few enough ingredients taht with a little thought you can change it into yuor own personalized version.Try substituting nuts or dried cranberries. Or try adding red peppers or fresh fruit pieces. This would be a nice meal served with Hummous and whole wheat pitas.

WHOLE-WHEAT BREAD HAYES

2 cups warm water (105°-115°F.)
A 1/4-ounce package (2 1/2 teaspoons) active dry yeast
1/4 cup molasses
5 to 6 cups whole-wheat flour
2 tablespoons sugar
2 teaspoons salt
1/2 cup canola oil
an egg wash made by beating 1 large egg white with 1 teaspoon water
3 tablespoons old-fashioned rolled oats for sprinkling loaves

In a small bowl stir together 1 3/4 cups warm water and yeast and let stand until foamy, about 5 minutes. In a measuring cup whisk together remaining 1/4 cup warm water and molasses. In a large bowl stir together 2 cups flour, sugar, salt, and oil and add molasses and yeast mixtures, stirring until combined well. Stir in enough of remaining 3 to 4 cups flour, 1/2 cup at a time, for mixture to form a soft dough and turn dough out onto a lightly floured surface. Knead dough 8 minutes, or until smooth and elastic, and shape into a ball.

Transfer dough to a lightly oiled bowl, turning to coat, and let rise, covered with plastic wrap, in a warm place until doubled in bulk, about 1 hour. Punch down dough and let rise, covered, 45 minutes more.

Preheat oven to 400°F. and grease 2 loaf pans, 8 1/2 by 4 1/2 by 2 inches.

Divide dough in half. Lightly knead each piece of dough and form into ovals. Transfer loaves to pans and let rise, covered with kitchen towels, 45 minutes. Brush tops of loaves lightly with egg wash and sprinkle with oats. Bake loaves in middle of oven 10 minutes. Reduce oven temperature to 350°F. and bake loaves 20 to 25 minutes more, or until golden brown. Turn loaves out onto a rack to cool.

Makes 2 loaves. Gourmet December 1996 Timothy J. Hayes: North Vancouver, Canada

Changing the way we eat.
I wanted to take some time and write about one of the most difficult tasks that anyone can under take. Changing the way that we eat!
Good eating habits and nutrition are a very important part of living a long healthy life for anyone not just HIV positive People.
One of the Biggest obstacles is over coming the traditional Idea of The Meal.
Most of us have grown up with the Idea That a Meal consists of a Meat, a vegatable, and a starch of some sort(potato,rice,pasta,bread,etc...).It becomes increasingly difficult to eat enough to get all the nutrients we need from meals like this.
What I would like to suggest is a new way for you to look at eating.

First lets look at what we need for a healthy diet. I am not going to go into a lot of facts and figures here. I just want to talk about the basics.

•First we need lots of water. Not soft drinks. Not sweetened Juices. Not caffinated drinks. We need to make sure we are drinking plenty of water. You don..t have to eliminate these from your life, but try replacing a few a day with water.

•Second we need Colorful fruits and vegetabls. The more colorful the fruits and vegatables in your diet the more anti oxidants that we are getting. These are known as Cartenoids and are found in the pigments of fruits and vegatbles they are also found in meats so don..t dispare if you don..t like veggies.
Whole foods are the best. this means as close to the state that you find them naturaly. RAW is best, and the fresher the better. Fresh salads with colorful veggies, dark colored greens(stay away from Iceburg lettuce you would be better off eating lawn clippings. Romaine Lettuce is a great substitute for this old stand by.)and full fat dressings are the best way to enjoy your vegatables. Add some cheese or sliced chicken or turkey for a complete meal.
Substitute a smaller salad for your starch during your meals.

I mentioned using a full fat dressing for your salads. This is because we need the fats to disolve and process the vitamins and antioxidants from the fresh greens and vegatables. Just use a little control. Remember it is a salads not a soup your veggies shouldn..t be floating in dressing.

•Third we need meats such as Turkey or chicken breast, Lean cuts of beef or pork for protien. Do not forget eggs these are a great source of protien and are good for you if cooked the right way(not fried!) Fish is also a great source of protien which gives you many other great fatty acids such as omega-3 and -6. These are natural antiinflamitories so they will help reduce aches and pains naturaly.Slamon is the best source of these fatty acids. it is recommende that you eat fish twice a week for the best bennefits. You want to becareful with meats if you are not eating lean meats( little or no Fat )then you are ingesting saturated fat. one of the major causes of high cholesterol and heart disease.
These lean meats are great additions to salads or served with fresh or lightly cooked vegies.
*More to come .....

BAKED SALMON WITH CRANBERRY-THYME CRUST

Accompany this colorful dish with rice pilaf and baby peas with pearl onions. The kicker: spice bars and orange slices.

4 6- to 7-ounce salmon fillets
3/4 cup panko (Japanese breadcrumbs) or fresh breadcrumbs
1/4 cup dried cranberries, chopped
1/4 cup chopped green onion
3 tablespoons butter, melted
2 tablespoons chopped fresh thyme
2 teaspoons grated lemon peel

Preheat oven to 375°F. Oil baking sheet. Sprinkle salmon with salt and pepper. Place skin side down on sheet. Combine panko, cranberries, onion, 2 tablespoons melted butter, thyme, and lemon peel in medium bowl; blend well. Season with salt and pepper. Spoon onto salmon, dividing equally. Press to adhere. Drizzle with remaining melted butter. Bake until topping is golden and salmon is just opaque in center, about 20 minutes.

Makes 4 servings. Bon Appétit December 2002

This is a great recipe for many reasons. First and for most it is quick and simple. Second salmon is high in omega 3 fatty acids which are a natural antiinflamitory. Third cranberries are extremly High in antioxidants That help the heart memory and immune system. I would recommend skipping the rice pilaf and opting for brown rice or a nice salad instead. Something full of dark green and colorful vegetables. Be sure and use a full fat dressing with your salad. The vitamins in greens and vegetables are often time fat soluable so you need the fat to absorb them. just mak sure that it is light in proccessed sugars and watch your porttioning on the dressing.

Jamaican Beans and Rice

Makes 4 servings (about 1 cup each)
Preparation Time: 20 to 25 minutes
1/2 cup chopped onion
1/2 cup chopped red or green pepper
1 teaspoon minced garlic
1/2 small jalapeño chili, veins and seeds discarded, minced
1 1/4 teaspoons dried thyme leaves
1/4 teaspoon ground allspice
1 tablespoon vegetable oil
1 can (14 1/2 ounces) fat-free reduced-sodium chicken broth
2 cans (15 ounces each) Red or Black beans or 3 cups cooked dry-packaged Red or Black beans, rinsed, drained
2 cups cubed peeled sweet potatoes (1/2-inch cubes)
3 tablespoons lime juice

Preparation

1.Sauté onion, pepper, garlic, jalapeño, thyme, and allspice in oil in medium saucepan 3 to 4 minutes.
2.Add chicken broth, beans and sweet potatoes to saucepan; heat to boiling. Reduce heat and simmer, uncovered, until sweet potatoes are tender, 10 to 15 minutes. Stir in lime juice. Serve over rice.

TIP: Frozen onion and green pepper, and prepared garlic can be used. Recipe can be prepared 1 to 2 days in advance; refrigerate, covered.
NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Nutrient Information Per serving: Calories 392; Fat 4g; % Calories from Fat 8; Carbohydrate 74g; Folate 210mcg; Sodium 547mg; Protein 18g; Dietary Fiber 7g; Cholesterol 0mg

This is a great dish served Either as a main course or as a side or addition to fish, poultry or pork. Even a blackened steak would go great with this dish. This is also a great for lunches as it is not to heavy. Use your imagination. Beans and rice are high in fiber and protien. I would recommend again opting for brown rice instead of white.

Click here for this and more great Bean recipes http://www.americanbean.org/

How to Cook Rice You can cook rice in the microwave oven. Combine 1 cup rice with 1-3/4 cups liquid, a pinch of salt, and a tablepoon of butter in a 2 quart microwave safe baking pan. Cover the pan and cook on high for 5 minutes until the liquid boils. Reduce the setting to medium, or 50% power, and cook for 15-20 minutes (longer for parboiled rice) until liliquid is absorbed.
Fluff with fork. Brown rice should be cooked using the same technique, but cooking on medium for 30 minutes.
Brown rice is best cooked in more water, then drained if necessary when it's tender. I cover it generously with cold water or other liquid, then cover and bring to a boil. Reduce heat and simmer for 35-40 minutes, or until rice is tender when you bite into it. If there is any liquid left over, drain it off. Then return the pan to very low heat and cook for 2-3 minutes, fluffing occasionally with a fork, to slightly steam the grains.
Basmati rice, if you can find true basmati, is really a treat. Many recipes call for rinsing or soaking the rice before cooking to rinse off surface starch, but I agree with America's Test Kitchen, in that unsoaked and unrinsed rice has more flavor and better consistency. Saute the rice in a bit of vegetable oil, then add water in the same ratio for long grain rice, then bring to a boil, reduce heat, cover, and simmer for 17-18 minutes. Remove pan from heat and let stand to steam 10 minutes longer.
Risotto is a special method of cooking rice. Short or medium grain rice is first sauteed in oil or butter, then boiling liquid is added gradually, while stirring the mixture very frequently. This stirring helps loosen the outer surface of the rice, allowing more starch (amylopectin) to leak out into the sauce, making a creamy and rich dish. The rice is cooked until it's still firm but tender. I have made risotto with long grain white rice, with good success, so you can certainly use that rice if you prefer.
Sticky rice, or short grain or glutinous rice, is pretty easy to cook because it will naturally turn out sticky if cooked according to package directions. The challenge is to cook rice so the grains are tender and fluffy; sticky and creamy is easy!
Rice cookers are nice appliances that turn out whatever type of rice you like with no skill on your part whatsoever! If you cook a lot of rice, consider buying a rice cooker.

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