Recipes

Wellness Wednesday – Week 30

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Have you visited MYPLATE.gov lately?

Healthy tips on Eating, Recipes, Vegetarians, Eating Out, Food Safety, and more.

Starting Points

Your food and physical activity choices each day affect your health — how you feel today, tomorrow, and in the future.

These tips and ideas are a starting point. You will find a wealth of suggestions by going to this site and clicking on the bullet points to get more information on how to get started towards a healthy diet and a healthier you! Try one change that you can make today.

  • Make at least half your grains whole grains
  • Vary your veggies
  • Focus on fruit
  • Get your calcium-rich foods
  • Go lean with protein
  • Get more healthy eating tips

Want more information?  Go to  http://choosemyplate.gov/healthy-eating-tips.html

  1. 10 Tips Nutrition Education Series
  2. Recipes, Cookbooks, and Menus
  3. Tips for Vegetarians
  4. Tips for Eating Healthy When Eating out
  5. Counting Calories in Mixed Dishes
  6. Food Safety Advice
  7. Tips for Increasing Physical Activity

Wellness Wednesday – Week 13

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Happy Spring!   No Fooling, Doc. 

Spring is a time for renewal, warmth, and growth.  Some of us are still battling feelings of fatigue from the start of seasonal allergies and/or the lingering remnants of the flu season.   Some of us may be feeling heavier this time of year from the holiday feasts enjoyed with family and friends.  All in all, April represents readiness for change in weather and change in all of us.

A common herb called turmeric has potent healing properties.  According to a 2014 meta-study in the journal Biotechnology Advances, there are more than 6,000 articles on turmeric’s antioxidant, anti-inflammatory, anti-bacterial, anti-viral, and anti-cancer properties. Turmeric has an orange coloring and has several uses to combat colds and fatigue.

According to an article in Yoga Journal, take a cup of morning tea using ¼ teaspoon of ginger and ¼ teaspoon of turmeric.  This will wake up your digestive system and take care of aches and pains from flu or arthritis.  Turmeric is also effective at drying mucus and soothing irritation associated with allergies and colds.  To tackle the sniffles, take ½ teaspoon of turmeric powder with equal part of raw honey to help clear phlegm, three times a day.

Use turmeric every day and sprinkle on your vegetables for extra flavor and good health.  The recipe below I have tried for something different to serve for dinner.  I serve it over a bed of brown short-grain rice.

Cauliflower Steaks with Ginger, Turmeric, and Cumin (recipe from The Kitchen)

Serves 3

  • 1 large head cauliflower
  • Salt and pepper
  • 2 tablespoons olive oil, divided
  • 1 teaspoon freshly grated ginger
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground turmeric
  • Small handful of cilantro, chopped  ………….. Preheat the oven to 400°F.

Remove the leaves and trim the stem end of the cauliflower, leaving the core intact.  Using a large knife, cut the cauliflower from top to base into three, 3/4-inch-thick “steaks.” Season each steak with salt and pepper on both sides. (Reserve any loose florets for another use.)

Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.  Sear the cauliflower steaks until golden brown, about 2 minutes on each side.  Gently transfer the steaks to a baking sheet.

Whisk together the remaining 1 tablespoon of olive oil, ginger, cumin, and turmeric.  Brush or spoon the mixture onto the cauliflower steaks.

Roast in the oven until tender, about 15 minutes.  Garnish with cilantro and serve.

Wellness Wednesday – Week 10

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March is Workplace Eye Wellness Month!

Here’s looking at you!

Ah…. the convenience and ease of using technology: personal computers, tablets and cell phones with prolonged usage can often be felt in the eyes.  Close to 70 percent of American adults experience some form of digital eyestrain, according to a report from The Vision Council.

Symptoms of digital eyestrain can include dry eyes, blurred vision and headaches.

The organization Prevent Blindness suggests that office workers can take a few simple steps to help prevent eyestrain and fatigue.

  1. Visit an eye doctor for a dilated eye exam to make sure you are seeing clearly
    and to detect any potential vision issues.
  2. Place your screen 20 to 26 inches away from your eyes and a little bit below eye
    level.
  3. Use a document holder placed next to your computer screen.  It should be close
    enough so you don’t have to swing your head back and forth or constantly
    change your eye focus.
  4. Adjust the text size on the screen to a comfortable level.
  5. Change your lighting to lower glare and harsh reflections.  Installing a glare filter over your computer screen can also help.
  6. Use a chair that you can adjust.
  7. Choose screens that can tilt and swivel.  A keyboard that you can adjust is also
    helpful.
  8. The Vision Council recommends the 20-20-20 break: every 20 minutes, take a
    20-second break and look at something 20 feet away.

According to WEB MD, here are some powerhouse foods to try for healthy eyes (it’s not just carrots anymore!).

Spinach and Kale have antioxidants that protect against eye damage from sunlight, cigarette smoke and air pollution.  These leafy greens are loaded with two of the best antioxidants for eyes, lutein and zeaxanthin.

Grapefruit, Strawberries and Brussels Sprouts contain vitamin C, which is a top antioxidant.  These foods are among the top sources of vitamin C.  Eat half a grapefruit and a handful of Brussels sprouts or strawberries (one-half cup) a day, and you’re good to go.  Papaya, oranges and green peppers are other good sources of vitamin C.

Seeds, Nuts and Wheat Germ contain Vitamins C and E that work together to keep healthy tissue strong. But most of us don’t get as much vitamin E as we should from food. Have a small handful of sunflower seeds, or use a tablespoon of wheat germ oil in your salad dressing for a big boost. Almonds, pecans, and vegetable oils are also good sources.

Brought to you in Good  EYE Health from Wellness Wednesday!

Wellness Wednesday – Week 9

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What is Quinoa?  

Native to Bolivia, Chile, Peru, and parts of Mexico, quinoa (pronounced KEEN-wah) is considered by some the “Mother of all grains”.  Quinoa has been sustaining life in South and Central America for thousands of years. Early civilizations believed quinoa provided warriors with strength and stamina in battle.  Quinoa is actually an herb that thrives in cold, high elevations.  While mostly grown in South America, farmers in the Rocky Mountains and in the Pacific Northwest have recently begun cultivating quinoa as well.

Lightened up Cheesy Quinoa Lasagna Bake (recipe from Averle Cooks)

Lasagna is an all-time classic comfort food, but not exactly light.  This lasagna bake is meatless, noodle-less, gluten-free, and uses just 8 ounces of cheese for the whole pan.   Use vegan cheese to keep it vegan rather than vegetarian.  It is hearty and comforting in a lighter way, so you feel full and satisfied but not stuffed or in a “gluten and grease coma” way.  This vegetarian, family-friendly dinner is ready in one hour, makes planned leftovers for lunches the next day, and is budget friendly.

Yield:  9×9 pan  and serves 8          Cook time: 15 minutes stovetop, 45 minutes oven

Ingredients: 

  • 1 ½ cup dry, uncooked quinoa
  • 3 cups water
  • 2 cups marina sauce (store bought or homemade)
  • 8 ounces shredded cheese, divided
  • 2 tablespoons fresh or dried basil, divided
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  1. Combine quinoa with water in medium-size pan and heat uncovered over high heat until mixture comes to a boil.
  2. Turn stove to low and simmer, cover, and cook until all water has evaporated and quinoa has cooked through (about 12 to 15 minutes).  Fluff with fork.
  3. While quinoa is cooking, preheat oven to 375 and spray 9×9 baking pan with cooking spray; set aside.
  4. Transfer cooked quinoa to a large mixing bowl.
  5. Add the marinara sauce, about two-thirds of the cheese, 1 tablespoon basil, olive oil, salt and pepper.
  6. Turn mixture out in prepared baking dish, smoothing it lightly with a spatula and pressing it down gently.
  7. Evenly sprinkle top of mixture with reserve cheese and basil.
  8. Bake for 40 to 45 minutes.  The top should be golden and edges are slight set.  Serve immediately.  Extra portion will keep airtight in refrigerator for up to 5 days, or in the freezer for up to 6 months.

For more information and nutritional content on Quinoa visit:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=142#healthbenefits

Wellness Wednesday – Week 7

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How much Sodium (Salt) do you need?

According to the Mayo Clinic, we are most likely getting more sodium than is recommended in our diets. This could lead to serious health problems.

Do you know how much sodium is in a single teaspoon of table salt?  There are 2,325 milligrams (mg) of sodium in that teaspoon of salt.  The average American gets about 3,400 mg of sodium a day — much more than recommended.

The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you’re age 51 or older, or if you are African American, or if you have high blood pressure, diabetes or chronic kidney disease.

Here are some tips for cutting back on sodium:

  • Eat more fresh foods. Most fresh fruits and vegetables are naturally low in sodium. Also, fresh meat is lower in sodium than are luncheon meat, bacon, hot dogs, sausage, and ham.
  • Opt for low-sodium products. If you do buy processed foods, choose those that are labeled “low sodium.”
  • Remove salt from recipes whenever possible.
  • Limit use of sodium-laden condiments. Soy sauce, salad dressings, sauces, dips, ketchup, mustard, and relish all contain sodium.
  • Use herbs, spices and other flavorings to season foods. .
  • Use salt substitutes wisely. Some salt substitutes or light salts contain a mixture of table salt and other compounds.

See below for a low-calorie, low-salt comfort food to try on these cold nights.  Be heart healthy!

For more information on sodium, visit: http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/sodium/art-20045479?pg=2

BLACK BEAN SOUP

  • Nonstick cooking spray 1 medium onion, diced 2 garlic cloves, minced
  • 2 tsp. ground cumin 1 jalapeño, chopped 2 16- oz. canned, low-sodium undrain black beans
  • 1 15- oz. canned, no-salt-added, diced tomatoes, undrained
  • 1 cup low-sodium chicken broth or vegetable broth (for vegetarians)
  • Chopped, fresh cilantro, (optional)
  1. Spray large pot with cooking spray, over medium-high heat add onion and cook until translucent (5 minutes).
  2. Add garlic, cumin and jalapeno and cook 1 minute more.
  3. Add beans to pot and lightly mash with a potato masher or fork.
  4. Add tomatoes and broth ? bring to a boil and reduce to medium heat, cover and simmer for 15 minutes.
  5. Serve topped with chopped fresh cilantro (optional).

Nutritional Info

Nutritional Analysis Per serving  Calories Per Serving 245, Total Fat 0.5 g, Saturated Fat 0.0 g, Trans Fat 0.0 g, Polyunsaturated Fat 0.0 g, Monounsaturated Fat 0.0,  Cholesterol 0 mg, Sodium 34 mg, Potassium 1128 mg, Carbohydrates 45 g, Fiber 11,  Protein 15 g, Calcium 110 mg, Price Per Serving $1.36

Recipe copyright © 2015 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

Wellness Wednesday – Week 6

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Zest for Love

For Valentine’s Day, why not forgo the chocolates and give a basket of citrus fruits for your beloved?  Citrus fruits are loaded with nutrients to boost your heart health!  In the March 2015 Runner’s World article “Zest for Life”, Blood Oranges and Pomelos contain antioxidants that protect arteries and improve blood flow.  The white layer surrounding the fruit is high in fiber and flavones that lower LDL.

Studies show that citrus may help control blood pressure!  This may be due to the flavanols and potassium in citrus.  One Satsuma (Mandarin Orange) has 200 milligrams of potassium, or 6% of your daily needs.

Clementines (Oh My Darling…) contain more than 60% of your daily vitamin C and contain only 35 calories per clementine!  Studies show that vitamin C protects DNA from oxidative damage caused by pollution.

How about a Grapefruit for breakfast?  Grapefruit contains soluble fiber that helps you feel “full”.  Research indicates that a compound in the white portion of the grapefruit may help improve weight loss by stimulating an enzyme that promotes fat breakdown.

My sweet Kumquat – the rind is rich in flavonoids that possess strong anticancer action and have the potential to treat prostate and colon cancers.  Be sure to wash the fruit thoroughly!

Lemons and Limes – the rinds of these fruits are rich in terpenes, which are compounds that act as powerful antioxidants that protect immune health and DNA.

Cara Caras (Navel Oranges) are rich in carotenoids that are converted to vitamin A (one cara cara has 30% of your daily need for vitamin A). Vitamin A improves eye health.

Recipe: Sunny Salsa:  1 blood orange (peeled and diced); 2 plum tomatoes (chopped); ½ red onion (diced); ½ yellow bell pepper (diced); 1/3 c cilantro (chopped); 1 jalapeno (diced). Mix all in a bowl, toss well.  Serve with tortilla chips, or as a topping to eggs (any style) and steak!

Wellness Wednesday – Week 4

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Tips for Increasing Physical Activity  (information courtesy MyPlate.gov)

Make physical activity a regular part of the day

Choose activities that you enjoy and can do regularly.  Fitting activity into a daily routine can be easy — such as taking a brisk 10-minute walk to and from the parking lot, bus stop or subway station.  Or, join an exercise class.  Keep it interesting by trying something different on alternate days.  Every little bit adds up, and doing something is better than doing nothing.  Make sure to do at least 10 minutes of activity at a time; shorter bursts of activity will have the same health benefits as working out for 30 minutes a day.  For example, walking the dog for 10 minutes before and after work, or adding a 10-minute walk at lunch, can add to your weekly goal.  Mix it up – swim, take a yoga class, garden, or lift weights.  To be ready anytime, keep some comfortable clothes and a pair of walking or running shoes in the car and at the office.  Just keep moving!

Healthy Snack Idea for Your Super Bowl Party (from mensfitness.com)

Hummus Devilled Eggs                Serves: 12 (each serving = 2 halves)
Ingredients
12 hard boiled eggs, peeled
1 ½ cups low fat hummus
Paprika and Italian parsley to garnish

Instructions
Cut eggs in half lengthwise. Remove the egg yolks to a small bowl and reserve for another use. Fill each egg white shell with a tablespoon of hummus and sprinkle lightly with paprika and garnish with parsley. Cover lightly with plastic wrap and refrigerate for up to one day before serving.

Fit Factor: 100 calories, 15g fat, 26 mg sodium, 12 g carbs, 2 g sugars, 3 g fiber, 8 g protein per serving –
See more at: http://www.mensfitness.com/nutrition/what-to-eat/10-healthy-super-bowl-snack-ideas/slide/4#sthash.VJncVl5F.dpuf

Wellness Wednesday – Week 2

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Super Foods:  Salmon

Did you know that salmon is full of omega 3 fats which are beneficial for heart health.  So, people at a higher risk of heart attack might want to consider eating salmon a few times a week.

Trouble sleeping too?  Salmon contains a chemical substance called tryptophan that is important in promoting better sleep. Salmon is great for improved brain health and highly recommended for children’s proper brain development.

Salmon also increases bone density to help prevent breaks in children and the elderly

Recipe to Try:  Salmon Bake-Simple Recipe (from food.com)

Total Time: Prep Time:  5 minutes  Cook time: 25 minutes  Serves: 2

Directions:
1.    Preheat oven to 325 degrees.
2.    Mix together soy sauce, lemon juice, and spices.
3.    Place salmon in a shallow baking dish, and pour liquid mixture over the filets.
4.    Bake about 25 minutes or until salmon is flaky.

Ingredients:
•    12 ounces salmon fillets (about 2 fillets)
•    1/4 cup soy sauce
•    1 teaspoon lemon juice
•    1/2 teaspoon ginger
•    1/4 teaspoon cinnamon
•    1/8 teaspoon pepper

Nutritional Facts for Easy Baked Salmon
Amount per Serving Size    % Daily Value
Total Fat 7.4g            11%
Saturated Fat 1.3g        6
Cholesterol 77.4 mg        25%
Sugars 0.7g            2%
Calories 238.5
Calories from Fat: 67        28%
Sodium 2137.3 mg        89%
Total carbohydrates 2.8 g        0%
Protein 38.3%            76%
Sugars 0.7g            2%
Dietary Fiber 0.5g        2%