Meal Makeover Moms

Q: I’ve always heard that antioxidants are important for good health but I don’t exactly understand what they are.

A: Antioxidants are natural plant chemicals found in foods such as fruits, vegetables, whole grains, beans, and nuts. Research shows that a diet rich in antioxidants helps to boost the immune system, ward off heart disease and certain cancers, and keep our brains healthy as we age. Recently, the USDA set out to evaluate the antioxidant activity in 100 common foods. Their findings revealed that red beans, blueberries, pinto beans, pecans, strawberries, raspberries, cranberries, and granny smith apples had some of the highest levels.



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April 2005

A Message From The Moms

“The envelope please” … The Moms' Guide to Meal Makeovers has just been nominated for the 2005 International Association of Culinary Professionals Cookbook Awards. Our book is one of three finalists in the Healthy Cookbook category. The awards ceremony is scheduled for April 16th in Dallas, TX. Janice will be there (hopefully to accept the award) so cross your fingers and wish us luck! Click here to read more.

And speaking of winners, congratulations to Kathryn G, a mother of two from Vancouver, B.C., Canada, for winning the Rival 5 Quart Programmable Smart-Pot Slow Cooker. We hope the first recipe she tries is our delicious Pulled Pork Primavera Sandwiches. If you have a favorite Crock-Pot recipe, please send it to us so we can give it one of our makeovers.

For this month’s giveaway, we’re offering up a box of goodies from Barilla including a sampling of their new line of Plus pastas, some of their yummy pasta sauces, an apron, and a Bocelli CD! To enter, visit our homepage at

On a final note, if you’re wondering what happened with the Jane Pauley Show, the program was cancelled before we could make our appearance. But don’t despair because now we’re working on getting on Oprah. Feel free to recommend our book to Oprah if we have helped to improve your family’s diet!

Pulled Pork Primavera Sandwiches
Makes 6-8 serviings

When Doreen, a mom of three, sent us her family’s favorite Crock-Pot recipe for pulled pork sandwiches, it sounded too delicious to resist. Our makeover was easy. First, we added a finely diced bell pepper and a shredded carrot – the only vegetable called for in the original recipe was an onion. Second, we used a lean cut of pork to keep the saturated fat in check (look for the words tenderloin or loin to spot the leanest cuts of pork). And finally, we switched over to whole wheat hamburger buns for an added boost of fiber and nutrients. Liz’s son, Simon, loved this new dish so much when he first tried it, he proudly proclaimed, “I could eat this every minute of my life.” Thanks Doreen!

Pulled Pork Primavera Sandwiches
Makes 6 to 8 serviings

2 to 2 1/2 pounds pork loin or tenderloin, trimmed of all visible fat
1 large carrot, shredded (about 1 cup)
1 large red bell pepper, finely diced
1 medium onion, peeled and cut into thin wedges
One 12-ounce jar all-natural barbeque sauce
6 to 8 whole wheat hamburger buns

Add all the ingredients to your Crock-Pot and stir to combine. Cover and cook on low for 6 to 8 hours. When the meat is done, place it on a cutting board and, using a knife and fork, pull the meat into shredded pieces. Place the meat back in the slow cooker and mix with the sauce (the vegetables virtually disappear into the sauce). Serve on hamburger buns.

Nutrition Information per serving: 440 Calories, 12g Total Fat, 4g Saturated Fat, 50g Carbohydrates, 4g Fiber, 620mg Sodium, 33g Protein, 50% Vitamin A, 80% Vitamin C

* If you would like us to give one of your favorite recipes a healthy makeover, visit

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This newsletter is published by the Meal Makeover Moms
40 Glen St., Melrose, MA 02176.