milkMilk has been valued for years as an important food, especially for children. As well as being high in protein, it is a rich source of calcium for all. Milk is the major source of calcium for children and adults alike, building and maintaining strong and healthy bones and teeth. But if you're on diet, choose semi-skimmed and skimmed milk, because they are lower in fat.

Mayonnaise_cMayonnaise may have been named after the French general Mahon. His chef was unable to obtain butter for hollandaise sauce, so invented this recipe, which subsequently became a classic. Mayonnaise is made from egg yolks, olive oil and a little vinegar. Good-quality mayonnaise is delicious, but is very high in fat and calories.

liver_cLiver is highly nutritious and makes a very tasty meal either on its own or as part of a dish. When buying, choose liver that looks bright and glossy and smells fresh. Liver is a particularly good source of iron and protein. It is also fairly low in fat. Liver is a great product for kids and grown-ups, but pregnant women shouldn't eat it.

lentils_acLentils, like beans, are pulses and form a major source of protein and energy in many parts of the world. If you are on vegetarian diet, include dishes with lentils to your ration. The larger yellow lentils are also called split peas, and need to be soaked before cooking. Smaller lentils, such as red, green and brown need little or no soaking.

tea_cHave we time for that quick cuppa - or perhaps a glass of spicy mulled wine? They reheat in the microwave and taste freshly made! I often make a pot of coffee in advance, then reheat it to serve, piping hot, at the end of a meal. Just remember to leave enough room in the jug for the liquid to expand.

kiwiKiwi fruits contain almost twice as much vitamin C as oranges. One kiwi fruit supplies more than the daily adult requirement of vitamin C. The dark colour of the flesh means it is packed full of goodness. You can easily make different low-fat desserts with kiwi fruits.

hamHam is a leg of pork, which is preserved by various salting methods. Today there is a wide choice of ham available from supermarkets and delicatessens. It is a good source of protein, but buy leaner cuts of meat for a healthy diet. As it is a very delicious and nice-looking dish, try to make boiled and roasted ham at home. We offer you a great recipe: ham boiled in cider and roasted with cloves and honey.

fish-productsFish products are rather nutritious and can make a valuable contribution to a good diet, as well as an excellent way to serve fish to the family. Such foods as canned fish, fish fingers and fish cakes are very delicious and excellent products for people who are on diet. Also fish products are more interesting than pure fish.

flour_cFlour is made from the milling of cereals, such as wheat, maize, rice, rye and millet. In Western countries the majority of flour is produced from wheat. Flour was probably man's first convenience food and it is still valued for its versatility and many uses, such as in cakes, pasta and bread, besides its contribution to nutrition.

fishFish is very nutritious and should be encouraged on to the family menu. Today there is a wide range of fish for sale, although in parts of the world fish is a much scarcer and more expensive commodity, due to over-fishing of some seas. Fish can be roughly divided into three groups: white fish, oily or fatty fish and shellfish.

Fast-Food_cMost takeaway fast foods - fish and chips, chicken and chips, burger and chips, pizza - ore high in fat and salt. These are fine if eaten occasionally, but not every day. But we often have to eat in fast food. Actually, there are some low fat and healthy dishes in such restaurants. So what foods and products to choose not to injure our health.

Pickles-and-Preserves-in-Microwave_cMaking jams and pickles in the microwave really does take all the hard work out of preserving. The results are excellent. The preserves have a fresh, true flavour and a rich, bright, natural colour, and they need very little attention during cooking. However, the microwave can only cope with making a small quantity at a time.

Puddings_cPuddings are one area in which your family will feel the microwave has been a great investment! A pudding can be produced so quickly and with such little fuss that it becomes more and more difficult for me to get out of serving one at the end of a meal! Here are some recipes of puddings of stewed fruit, apple, gooseberries, plums, soft fruits and rhubarb and orange.

low-fat-dessert_cIf you enjoy eating sweet foods you may find it hard to resist the tempting array of desserts that are now available, either on the dessert trolley or on the supermarket shelves. Be aware that some desserts are not only high in sugar, but also in fat-pastries with cream, chocolate puddings, etc. Any of these desserts are fine for an occasional treat, but not every day.

Bake-Potatoes-in-Microwave_cPotatoes bake well in the microwave especially if you are in a hurry, but they don't have that lovely crisp skin you get when they are in the conventional oven. I often start the potatoes in the microwave, then transfer them to a very hot oven for about 15 minutes to crisp the skins, since that is how my family prefers them.

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