• HAPPY CHICKEN BURGERS (12 servings)
  1 lb. Tofu, drained and crumbled
  1 Tbsp. Tamari soy sauce
  
  1/2 cup Green Cabbage, shredded
  1/2 cup Carrot, shredded
  1/3 cup Green onion, sliced fine
  
  7 Tbsp. Brown Rice Flour
  1-1/2 Tbsp. Chicken Broth Powder
  1-1/2 Tbsp. Nutritional Yeast
  1/2 + 1/8 teaspoons Baking Powder
  1 teaspoon Sea Salt
  
  Directions:
  1. Place drained tofu and tamari in mixer, beat on low until no large chunks remain
  2. Add vegetables, mix again until well combined
  3. Mix flour, yeast, broth powder, baking powder and salt in a separate bowl; Add to tofu and vegetables, mix well
  4. STRIPS: use small scoop, place level portions of mix onto parchment lined baking sheet. Mold into flat, oblong shape (1"x3"x1/3"). Bake 350F for 28 minutes or until done (firm)
  BURGERS: use large scoop, place level portions of mix onto parchment lined baking sheet. Mold portions into large round, flat shape. Bake 350F for 28 minutes of until done (firm)
  
  
  They sell these burgers on Ezekial buns or fingers with honey mustard sauce for dipping at our local Lifesource Natural Food Store and Deli.
  
  YUMMM!

• 
  Breakfast
  
  • Spinach Frittata + 1 plum tomato
  • 1 cup low-fat yogurt + 1/2 cup low-fat muesli + 1/2 cup blueberries
  • Breakfast Pocket
  • 2 whole-wheat pancakes with 1 tablespoon maple syrup + 1/2 cup frozen mixed berries, thawed
  • 1/2 cup cooked oatmeal + 1/2 banana, sliced + 1/4 cup dried cranberries
  • 1 soft-boiled egg + 1 cup fresh spinach, steamed + 1/2 whole-wheat bagel, toasted
  • 1 whole-grain frozen waffle + 1 banana + 2 teaspoons maple syrup
  • 1 cup instant oatmeal + 1/4 cup raisins + 1 banana
  • 1 cup high-fiber cereal + 1 cup low-fat milk + 1 piece of fruit (apple, banana, or orange)
    
  • 1 hard-boiled egg + 1 plum tomato + 1/2 whole-wheat English muffin with 1 teaspoon butter + 1/2 grapefruit
  • 2 whole-grain frozen pancakes + 2 teaspoons maple syrup + 1/2 cup orange juice

• Snack

  • 2 squares dark chocolate
  • 2 tablespoons goat cheese + 1 pear, cut into wedges + 15 whole-wheat crackers
  • 1/4 cup baby carrots + 1/4 cup sugar snap peas + 1/4 cup Tzatziki
    
  • 1 cup red grapes
  • 1 cup low-fat yogurt + 1/2 banana, sliced + 1 tablespoon walnuts, chopped + 1 square graham cracker

• Dessert

  • Top one 2-inch slice store-bought angel food cake with 1/2 cup fresh raspberries.
  • Grilled Pineapple with Lime: Brush three 1/4-inch-thick slices pineapple with the juice of 1/2 lime and grill 2 minutes per side
  • Strawberry-Banana Smoothie: Blend 1 cup milk, 1/2 ripe banana, 1/2 cup strawberries, 2 teaspoons honey, and 1/2 cup ice until creamy.
  • 1/2 cup raspberry sorbet + 2 vanilla wafers
  • 1/2 cup Champagne grapes + 1 ounce unsalted cashews
  • 2 clementines
  • 1 cup low-fat yogurt + 1 pear
  • Baked Apple
    

1 more annotation...

• Homemade Seitan Submitted by Isa

  prep time: 15 minutes | cooking time: 1 1/2 hours - 2 hours | makes about 4 cups

  Traditionally wheat flour is washed and kneeded 3 times and over 2 days in order to make the wheat gluten, but this seitan is made quicker by using Vital Wheat Gluten flour. The flavoring for this goes well with pretty much anything, but depending what you are using it for you can change the flavors up a bit by adding finely chopped herbs to the mixture, or if you're making something Asian or Indian, some grated ginger wouldn't hurt.

  Equipment: Large ceramic or glass bowl, Smaller bowl for liquid ingredients, Skiller (Cast Iron is best), Large soup pot with lid Ingredients 1 1/2 cups vital wheat gluten flour 1/4 cup nutritional yeast flakes 1 cup very cold water or vegetable broth 1/2 cup soy sauce 1 tablespoon tomato paste 2 cloves garlic, pressed or grated on a microplane grater 1 teaspoon finely grated lemon zest Simmering Broth 10 cups water or vegetable broth 1/2 cup soy sauce Directions In a large bowl, mix together Vital Wheat Gluten Flour and nutritional yeast flakes. In a seperate bowl, mix together reamining ingredients: water or veg broth, soy sauce. tomato paste, garlic, lemon zest. Pour the wet ingredients into the dry and combine with a firm spatula, knead dough for about 3 minutes until a spongy, elastic dough is formed. Let dough rest for a couple of minutes and prepare your broth, but don't start boiling it. Now roll your dough into a log shape about 8 inches long and cut into 3 equal sized pieces. Place the pieces in the broth. It is important that the water/broth be very cold when you add the dough, it helps with the texture and ensures that it doesn't fall apart. Partially cover the pot (leave a little space for steam to escape) and bring to a boil. When the water has come to a boil set the heat to low and gently simmer for an hour, turning the peices every now and again. Now you've got gluten. Let it cool in the simmering broth for at least a half an hour. It is best if it cools completely. What you do next depends on the recipe you are using. If it calls for gluten use it as is. If you want to store some of it for later use put it in a sealable container covered in the simmering broth. If your recipe calls for seitan cut your peices up as desired. I prefer to use a cast iron skillet for the frying because it produces the best flavor and texture. Use as little oil as possible to coat the bottom of the skillet, 1 teaspoon may suffice. Heat the skillet over medium high and add your gluten. Cook for about 20 minutes, turning the pieces occasionally. And there you have it. Yummy seitan.

  
  
  Try:
  
  • The last time I made it I added some sprigs of fresh thyme to the poaching broth and it was even tastier
  • I have been making it w/o the tomato paste and lemon zest and it still tastes great.
  • I cut back a bit on the soy sauce used to make the dough and added a few dashes of liquid smoke.
  • Substituted salt-free veggie broth instead--1/4 soy sauce, 1/4 broth.
  
  

• <h1>Health Alerts</h1><h2>How much fish is safe to eat per month?</h2><p>Fish is generally healthy to eat, but you should eat some types infrequently, if at all. This chart lists the most contaminated fish, and how much can safely be eaten each month (assuming no other contaminated fish is consumed). The advice is based on EPA guidance and the latest mercury and PCB data. See the green sections below for safer seafood options.</p><p></p><table> <colgroup><col></colgroup><colgroup><col><col><col><col></colgroup><colgroup><col></colgroup> <thead> <tr> <th> </th> <th colspan="4">Maximum servings that can be safely eaten each month</th> <th> </th> </tr> <tr> <th>Fish Name</th> <th><b>WOMEN</b></th> <th><b>MEN</b></th> <th><b>OLDER KIDS</b></th> <th><b>YOUNG KIDS</b></th> <th> Health Risk</th> </tr> </thead> <tbody> <tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15853" title="alewife">Alewife</a></th><td>0</td><td>0</td><td>0</td><td>0</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15904" title="PCBs">PCBs</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15707" title="wild striped bass">Bass, striped (wild)</a></th><td>0</td><td>0</td><td>0</td><td>0</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a>, <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15904" title="PCBs">PCBs</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15705" title="all bluefish">Bluefish</a></th><td>0</td><td>0</td><td>0</td><td>0</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a>, <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15904" title="PCBs">PCBs</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15857" title="white croaker">Croaker, white</a></th><td>0</td><td>0</td><td>0</td><td>0</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15904" title="PCBs">PCBs</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15859" title="American eel">Eel, American </a></th><td>0</td><td>0</td><td>0</td><td>0</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a>, <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15904" title="PCBs">PCBs</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15862" title="European eel">Eel, European </a></th><td>0</td><td>0</td><td>0</td><td>0</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15904" title="PCBs">PCBs</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15735" title="shad">Shad</a></th><td>0</td><td>0</td><td>0</td><td>0</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15904" title="PCBs">PCBs</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=17916" title="imported wild sturgeon">Sturgeon, wild (imported)</a></th><td>0</td><td>0</td><td>0</td><td>0</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a>, <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15904" title="PCBs">PCBs</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15719" title="weakfish">Weakfish</a></th><td>0</td><td>0</td><td>0</td><td>0</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a>, <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15904" title="PCBs">PCBs</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15803" title="king mackerel">Mackerel, king </a></th><td>0</td><td>½</td><td>0</td><td>0</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15775" title="bluefin tuna">Tuna, bluefin</a></th><td>0</td><td>½</td><td>0</td><td>0</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a>, <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15904" title="PCBs">PCBs</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=16287" title="marlin">Marlin</a></th><td>0</td><td>1</td><td>0</td><td>0</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=16301" title="all shark">Shark</a></th><td>0</td><td>1</td><td>0</td><td>0</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=16309" title="swordfish">Swordfish</a></th><td>0</td><td>1</td><td>0</td><td>0</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15856" title="Atlantic croaker">Croaker, Atlantic</a></th><td>1</td><td>1</td><td>½</td><td>½</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15904" title="PCBs">PCBs</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15865" title="summer flounder">Flounder, summer</a></th><td>1</td><td>1</td><td>½</td><td>½</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15904" title="PCBs">PCBs</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15863" title="winter flounder">Flounder, winter</a></th><td>1</td><td>1</td><td>1</td><td>½</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15904" title="PCBs">PCBs</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15870" title="all opah">Opah</a></th><td>1</td><td>1</td><td>1</td><td>½</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=16961" title="wild salmon from Washington">Salmon (wild WA)</a></th><td>1</td><td>1</td><td>1</td><td>½</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15904" title="PCBs">PCBs</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15802" title="farmed or Atlantic salmon">Salmon, farmed/Atlantic</a></th><td>1</td><td>1</td><td>1</td><td>½</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15904" title="PCBs">PCBs</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15800" title="bigeye tuna">Tuna, bigeye</a></th><td>1</td><td>1</td><td>1</td><td>½</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15817" title="all orange roughy">Orange roughy</a></th><td>2</td><td>1</td><td>1</td><td>½</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=16319" title="all Chilean sea bass">Chilean sea bass</a></th><td>2</td><td>2</td><td>1</td><td>1</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15847" title="blue crab">Crab, blue</a></th><td>2</td><td>2</td><td>1</td><td>1</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a>, <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15904" title="PCBs">PCBs</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15732" title="all lingcod">Lingcod</a></th><td>2</td><td>2</td><td>1</td><td>1</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15841" title="Spanish mackerel">Mackerel, Spanish</a></th><td>2</td><td>2</td><td>1</td><td>1</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=16295" title="all rockfish">Rockfish</a></th><td>2</td><td>2</td><td>1</td><td>1</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a>, <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15904" title="PCBs">PCBs</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15718" title="spotted seatrout">Seatrout, spotted </a></th><td>2</td><td>2</td><td>1</td><td>1</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a>, <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15904" title="PCBs">PCBs</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=16275" title="all grouper">Grouper</a></th><td>3</td><td>2</td><td>2</td><td>1</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15753" title="mutton snapper">Snapper, mutton </a></th><td>3</td><td>2</td><td>2</td><td>1</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15717" title="all wahoo">Wahoo</a></th><td>3</td><td>2</td><td>2</td><td>1</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15861" title="American conger eel">Eel, American conger </a></th><td>3</td><td>3</td><td>2</td><td>1</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15860" title="European conger eel">Eel, European conger </a></th><td>3</td><td>3</td><td>2</td><td>1</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=16267" title="wild oysters">Oysters (wild)</a></th><td>3</td><td>3</td><td>2</td><td>1</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15904" title="PCBs">PCBs</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15784" title="Atlantic sturgeon">Sturgeon, Atlantic</a></th><td>3</td><td>3</td><td>2</td><td>1</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=16973" title="canned white/albacore">Tuna, canned white/albacore</a></th><td>3</td><td>3</td><td>2</td><td>1</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15787" title="yellowfin tuna">Tuna, yellowfin</a></th><td>4</td><td>3</td><td>2</td><td>1</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=16311" title="tilefish">Tilefish</a></th><td>4+</td><td>4</td><td>3</td><td>2</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=16278" title="all halibut">Halibut</a></th><td>4+</td><td>4+</td><td>3</td><td>2</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=16286" title="Mahimahi">Mahimahi</a></th><td>4+</td><td>4+</td><td>3</td><td>2</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=16296" title="sablefish">Sablefish</a></th><td>4+</td><td>4+</td><td>3</td><td>2</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=16303" title="imported snapper">Snapper (imported)</a></th><td>4+</td><td>4+</td><td>3</td><td>2</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15764" title="red snapper">Snapper, red</a></th><td>4+</td><td>4+</td><td>3</td><td>2</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15765" title="silk snapper">Snapper, silk </a></th><td>4+</td><td>4+</td><td>3</td><td>2</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15778" title="vermilion snapper">Snapper, vermilion</a></th><td>4+</td><td>4+</td><td>3</td><td>2</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15780" title="yellowtail snapper">Snapper, yellowtail </a></th><td>4+</td><td>4+</td><td>3</td><td>2</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15767" title="English sole">Sole, English </a></th><td>4+</td><td>4+</td><td>3</td><td>2</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15904" title="PCBs">PCBs</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15760" title="farmed rainbow trout">Trout, rainbow (farmed)</a></th><td>4+</td><td>4+</td><td>3</td><td>2</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15904" title="PCBs">PCBs</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=16288" title="all monkfish">Monkfish</a></th><td>4+</td><td>4+</td><td>4+</td><td>3</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15826" title="Florida pompano">Pompano, Florida </a></th><td>4+</td><td>4+</td><td>4+</td><td>3</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15734" title="all black sea bass">Sea bass, black</a></th><td>4+</td><td>4+</td><td>4+</td><td>3</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15746" title="all skate">Skate</a></th><td>4+</td><td>4+</td><td>4+</td><td>3</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=16323" title="albacore from U.S. or Canada">Tuna, albacore (U.S., Canada)</a></th><td>4+</td><td>4+</td><td>4+</td><td>3</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15731" title="canned light tuna">Tuna, canned light</a></th><td>4+</td><td>4+</td><td>4+</td><td>3</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15903" title="mercury">mercury</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15849" title="Dungeness crab">Crab, Dungeness</a></th><td>4+</td><td>4+</td><td>4+</td><td>4</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15904" title="PCBs">PCBs</a></td></tr><tr><th><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=16281" title="wild salmon from Alaska">Salmon, wild (Alaska)</a></th><td>4+</td><td>4+</td><td>4+</td><td>4</td><td><a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15904" title="PCBs">PCBs</a></td></tr><tr><td style="border-left:0px none" colspan="6"><p>It&#39;s safe to eat 4 or more meals per month of the following: <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=16256" title="all anchovies">Anchovies</a>, <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=16316" title="clams">Clams</a>, <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15846" title="Atlantic cod">Cod, Atlantic</a>, <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=16953" title="king crab from U.S.">Crab, king (U.S.)</a>, <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15822" title="snow crab">Crab, snow/tanner</a>, <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15855" title="crawfish from U.S.">Crawfish (U.S.)</a>, <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=16959" title="haddock caught by trawl">Haddock (trawl)</a>, <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15866" title="Atlantic herring">Herring, Atlantic </a>, <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15868" title="American/Maine lobster">Lobster, American/Maine</a>, <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15834" title="Atlantic mackerel">Mackerel, Atlantic</a>, <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15845" title="blue mussel">Mussel, blue </a>, <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=16322" title="farmed oysters">Oysters (farmed)</a>, <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=30230" title="red porgy from U.S.">Red porgy (U.S.)</a>, <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=16960" title="canned salmon">Salmon (canned)</a>, <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=16298" title="all sardines">Sardines</a>, <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=15815" title="farmed bay scallops">Scallops, bay (farmed)</a>, <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=17819" title="pink shrimp from Oregon">Shrimp, pink (Oregon)</a>, <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=16317" title="imported shrimp and prawns">Shrimp/prawns (imported)</a>, <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=16307" title="most squid">Squid</a>, <a rel="nofollow" href="http://www.edf.org/page.cfm?tagID=16310" title="tilapia">Tilapia</a></p></td></tr> </tbody></table><hr><p><b>Women</b>: These advisories are for women ages 18-75, with a body weight of 144 pounds and a meal size of 6 ounces (a little more than one-third pound) of fish before cooking.</p><p><b>Men</b>: These advisories are for men ages 18-75, with a body weight of 172 pounds and a meal size of 8 ounces (one-half pound) of fish before cooking.</p><p><b>Older kids</b>: These advisories are for children ages 6-12, with a body weight of 67 pounds and a meal size of 4.5 ounces (a little more than one-quarter pound) of fish before cooking.</p><p><b>Young kids</b>: These advisories are for children ages 0-6, with a body weight of 32 pounds and a meal size of 3 ounces (a little less than one-quarter pound) of fish before cooking.</p><p>Young children are especially sensitive to the effects of seafood contaminants, since their nervous systems are still developing. If your child’s body weight or average meal size is drastically different from that assumed above, please adjust the consumption advisory accordingly.</p><p>For example, larger portions contain more contaminants, so fewer meals may be eaten safely every month. Similarly, children with lower body weights may be harmed by smaller quantities of contaminants and should consume fewer meals per month than in the table above.</p><p><b>Teens</b>: Follow the advisory above that most closely matches individual body weight and meal size.</p><p>For young adults ages 12 to 18, choose the consumption advisories for either children or adults, depending on the individual&#39;s body weight and typical meal size.</p>

• Modifying a Recipe to be Healthier

  Tips to decrease the total fat and lower calories

  Instead of this:	Try using this:
  Shortening, butter, margarine, or solid fat.	Use ¼ less liquid oil or solid fat called for in the recipe. If recipe calls for 1 cup use ¾ cup. If recipe uses ¼ cup shortening, use 3 Tablespoons oil. Use equal amounts of oil for melted shortening, margarine or butter.
  Shortening, butter, or oil in baking	Use applesauce or prune puree for half of the butter, shortening or oil. May need to reduce baking time by 25%.
  Instead of whole milk, half and half or evaporated milk	Use skim milk, Skim Plus™, 1% milk, evaporated skim milk, fat-free half and half , or plain soymilk with calcium.
  Butter, shortening, margarine, or oil to prevent sticking. Fat to sauté or stir-fry.	When frying foods use cooking spray, water, broth or nonstick pans.
  Full-fat cream cheese	Use low-fat or nonfat cream cheese, Neufchatel or low-fat cottage cheese pureed until smooth.
  Full-fat sour cream Full-fat cottage cheese Full-fat Ricotta cheese	Use nonfat or reduced fat sour cream or fat-free plain yogurt. (Yogurt is not heat stable.) Use 2% or fat-free cottage cheese. Use part-skim ricotta.
  Cream Whipping cream	Use evaporated skim milk Use nonfat whipped topping or cream (This is only nonfat if one serving size is used.)
  Eggs	Use egg whites (usually 2 egg whites for every egg) or ¼ cup egg substitute.
  Whole fat cheese	Use reduced fat cheese, but add it at the end of the baking time or use part skim mozzarella.
  Frying in fat	Use cooking methods such as bake, boil, broil, grill, poach, roast, stir-fry, or microwave.
  Regular mayonnaise or salad dressing	Use low fat, reduced or nonfat mayonnaise or salad dressing.
  Canned fish	Use water-packed canned products or canned products packed in ‘lite’ syrup.
  Fatter cuts of meatt—skin on	Leaner cuts of meat or ground meat, remove skin before cooking.

  
  

  Tips to reduce sodium:

  Instead of this:	Try using this:
  Salt	Omit salt or reduce salt by ½ in most recipes (except in products with yeast). Cook foods without adding salt. Don’t put the salt shaker on the table.
  Frozen or canned vegetables	Choose frozen vegetables without sauces or use no-salt-added canned goods. Rinsing canned vegetables will help reduce sodium.
  Seasoning Salt or spice mixes with salt	Use salt-free seasonings and spice mixes. Use herbs, spices, lemon juice, or vinegar to flavor food instead of salt. Seasonings high in sodium include catsup, chili sauce, chili powder, bouillon cubes, barbecue sauce, soy sauce, Worcestershire sauce, and meat tenderizers.

  
  

  Tips to reduce the amount of sugar:

  Instead of this:	Try using this:
  Sugar	Reducing sugar by ¼ to 1/3 in baked goods and desserts. If recipe calls for 1 cup, use 2/3 cup. Cinnamon, vanilla, and almond extract can be added to give impression of sweetness. (Do not remove all sugar in yeast breads as sugar provides food for the yeast.)
  Sugar	Replacing sugar with amounts of sucralose (*Splenda™), works well for most baked products. Add ½ teaspoon baking soda in addition to each cup of Splenda™ used. Baking time is usually shorter and product will have a smaller yield. Try using aspartame (*NutraSweet™), saccharin, or acesulfame potassium in other products that are not baked. The sweet taste will vary with product combination or amounts of each sweetener used.
  Fruit-flavored yogurt	Plain yogurt with fresh fruit slices or use light versions of yogurt.
  Syrup	Pureed fruit, such as no sugar added applesauce, or sugar-free syrup
  Sugar in canned or frozen fruits	Decrease or eliminate sugar when canning or freezing fruits or buy unsweetened frozen fruit or fruit canned in its own juice, water, or light syrup.

  
  

  Ways to increase Fiber:

  Instead of:	Try using this:
  White rice, enriched grains	Whole grain, brown rice, wild rice, whole cornmeal (not degermed), whole barley, bulgur, kasha, quinoa, or whole wheat couscous.
  All purpose flour	Substitute whole wheat flour for up to ½ of the flour. For example, if a recipe calls for 2 cups flour, try 1 cup all purpose flour and 1 cup minus 1 tablespoon whole wheat flour. Use “white whole-wheat flour” or “whole wheat pastry flour” for total amount of all-purpose flour.
  Pastas, crackers, cookies, cereals	Whole grain pastas, crackers, cookies, and cereals.
  White bread	100% whole wheat bread and 100% whole grain bread.
  Iceberg lettuce	Romaine lettuce, endive, and other leafy lettuces, or baby spinach.
  Meat	Use more dried beans and peas. Add legumes and lentils to many different dishes: try adding lentils to your spaghetti sauce.
  Peeled fruit and vegetables	Add extra fruits and vegetables, such as adding carrots to spaghetti sauce, leaving apple peels in apple crisp, zucchini bread, etc. Add extra fruits and vegetables to recipes and include the peel when appropriate.