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April 25, 2007
Yum-o!
Rachel Ray teams up with the Alliance for a Healthier Generation to create a non-profit organization focusing on healthy families. Check out Yum-o for tips and recipes to help your family transform their eating habits.
Posted by Lisa at 12:59 PM | Comments (0) | TrackBack
April 20, 2007
Super Salads!
Quick and easy salads for every taste or craving...and...more fruits and vegetables!
Mixed Greens with Grapes and Feta
Contrasting sweet grapes with savory feta cheese and crisp, colorful greens, this salad makes an elegant first course.
Makes 8 servings, about 1 1/2 cups each
Dressing
1/4 cup extra-virgin olive oil
2 tablespoons red-wine vinegar
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Salad
8 cups mesclun salad greens (5 ounces)
1 head radicchio, thinly sliced
2 cups halved seedless grapes (about 1 pound), preferably red and green
3/4 cup crumbled feta or blue cheese
1. To prepare dressing: Whisk (or shake) oil, vinegar, salt and pepper in a small bowl (or jar) until blended.
2. To prepare salad: Just before serving, toss greens and radicchio in a large bowl. Drizzle the dressing on top and toss to coat. Divide the salad among 8 plates. Scatter grapes and cheese over each salad; serve immediately.
NUTRITION INFORMATION: Per serving: 135 calories; 10 g fat (3 g sat, 6 g mono); 13 mg cholesterol; 9 g carbohydrate; 3 g protein; 1 g fiber; 239 mg sodium.
Romaine, Red Onion and Orange Salad
Sweet oranges and sharp red onion perk up romaine lettuce in this colorful salad.
Makes 4 servings
1 small red onion, thinly sliced
2 navel oranges
1/3 cup orange juice
2 tablespoons extra-virgin olive oil
2 teaspoons Dijon mustard
1 small clove garlic, minced
Pinch of sugar
Salt & freshly ground pepper to taste
4 cups washed, dried and torn romaine lettuce or escarole
1. Soak onion slices in cold water for 10 minutes; drain. With a sharp knife, peel oranges, removing white pith. Slice.
2. Whisk together orange juice, oil, mustard, garlic, sugar, salt and pepper in a salad bowl. Add lettuce, onions and orange slices; toss well.
NUTRITION INFORMATION: Per serving: 131 calories; 7 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 16 g carbohydrate; 2 g protein; 3 g fiber; 111 mg sodium; 345 mg potassium.
Baby Spinach Salad with Raspberry Vinaigrette
4 Servings, 1 1/2 cups each
6 cups prewashed baby spinach
1 small red bell pepper, thinly sliced
1 nectarine, cut into 1-inch chunks
3 tablespoons Raspberry Vinaigrette (recipe follows)
Combine spinach, bell pepper and nectarine in a large bowl; toss with Raspberry Vinaigrette.
NUTRITION INFORMATION: Per serving: 60 calories; 4 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 6 g carbohydrate; 2 g protein; 2 g fiber; 65 mg sodium; 347 mg potassium.
Raspberry Vinaigrette
Makes 3/4 cup, for 16 servings
1/3 cup canola oil
1/4 cup raspberry vinegar or red-wine vinegar
3 tablespoons orange juice
1/4 teaspoon salt
Freshly ground pepper to taste
Add oil, vinegar, orange juice, salt and pepper to a jar with a tight-fitting lid; shake well to combine.
NUTRITION INFORMATION: Per serving: 44 calories; 5 g fat (0 g sat, 3 g mono); 0 mg cholesterol; 0 g carbohydrate; 0 g protein; 0 g fiber; 38 mg sodium; 6 mg potassium.
Banana-Kiwi Salad
Put away any preconceived notions of Grandma's fruit salad. This unusual combination of tropical fruit in a savory shallot vinaigrette will have you dreaming of the tropics.
Makes 4 servings
2 tablespoons lime juice
1 tablespoon canola oil
1 tablespoon minced shallot
2 teaspoons rice vinegar
1 teaspoon honey
1/4 teaspoon salt
Pinch of cayenne pepper, or to taste
4 kiwis, peeled and diced
2 firm ripe bananas, cut diagonally into 1/2-inch-thick slices
1/2 cup diced red bell pepper
2 tablespoons thinly sliced fresh mint
2 tablespoons chopped cashews, toasted (see Tip)
Whisk lime juice, oil, shallot, vinegar, honey, salt and cayenne in a medium bowl. Add kiwis, bananas, bell pepper and mint; toss to coat. Serve sprinkled with cashews.
NUTRITION INFORMATION: Per serving: 170 calories; 6 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 30 g carbohydrate; 3 g protein; 5 g fiber; 151 mg sodium.
Posted by Lisa at 4:38 PM | Comments (0) | TrackBack
April 17, 2007
In Season: Artichokes
Right now is peak season for a delicious yet sometimes confusing vegetable: the artichoke. Here are a few tips for choosing and cooking artichokes:
* Buy artichokes that are heavy, have a tight leaf formation and a dark green color. Artichokes that look dry aren't your best bet.
* Store artichokes in a plastic bag in the refrigerator for up to three days.
* Like all produce, wash them before eating.
* After cooking the artichoke, break off the leaves one at a time. Pull the leaf through your teeth to remove the soft portion and throw away the rest of the leaf. The soft base can be enjoyed as well.
If preparing and eating whole artichokes seems difficult, canned artichokes (not packed in oil) are a delicious addition to pastas, salads and dips. Artichokes are high in potassium, low in calories, fat-free and contain some folate, magnesium, fiber and vitamin C.
Posted by Lisa at 2:49 PM | Comments (0) | TrackBack
April 14, 2007
One Potato, Two Potatoes...
Potatoes may be one of America's best-loved vegetables, and not merely because French fries are the only kind some people knowingly consume. Even among those of us who eat -- and enjoy -- a variety of vegetables, potatoes rank as favorites. The reasons boil down to these: comfort, ease, and versatility. Plus, of course, flavor. The tuber tastes good. And it couldn't be simpler to prepare -- whether baked, roasted, boiled, or mashed. They need little in the way of cleaning and prepping.
As for versatility, you can do a lot of things with potatoes, and easily. In addition to the basic approaches, they can be turned into a soup, salad, or side dish; thrown into a stew; formed into cakes; and flattered with a seemingly endless array of seasonings and pairings. Adaptability is the advantage of their neutrality and probably the reason why so many standard cookbooks have more options for potatoes than for any other vegetable.
Parmesan Mashed Potatoes
4 cups cubed peeled baking potato (about 1 1/2 pounds)
1 garlic clove, sliced
3/4 cup 1% low-fat milk
2 tablespoons grated Parmesan cheese
1 tablespoon stick margarine or butter
1/2 teaspoon salt
1/8 teaspoon pepper
Place potato and garlic in a medium saucepan; add water to cover. Bring to a boil; cover, reduce heat, and simmer 25 minutes or until tender. Drain. Return potato to pan. Add milk and remaining ingredients; mash with a potato masher.
Yield: 4 servings (serving size: 1 cup)
CALORIES 176 (21% from fat); FAT 4.2g (sat 1.4g,mono 1.6g,poly 1g); PROTEIN 5.7g; CHOLESTEROL 4mg; CALCIUM 104mg; SODIUM 405mg; FIBER 2.4g; IRON 1.2mg; CARBOHYDRATE 29.5g
Parsley Red Potatoes
2 teaspoons olive oil
1 garlic clove, minced
2 cups small red potatoes, quartered
1 1/2 tablespoons chopped fresh parsley
1/4 teaspoon salt
Dash of crushed red pepper
Heat oil in a medium nonstick skillet over medium heat. Add garlic; cook 1 minute, stirring frequently. Add potatoes; cook 18 minutes or until tender, stirring frequently. Stir in parsley, salt, and pepper.
Yield: 2 servings (serving size: 1 cup)
CALORIES 162 (26% from fat); FAT 4.7g (sat 0.7g,mono 3.3g,poly 0.5g); PROTEIN 3.3g; CHOLESTEROL 0.0mg; CALCIUM 18mg; SODIUM 304mg; FIBER 2.5g; IRON 1.4mg; CARBOHYDRATE 27.7g
Brown Sugar-Glazed Sweet Potato Wedges
1/4 cup unsalted butter
3/4 cup packed dark brown sugar
1/4 cup water
1 teaspoon salt
1/2 teaspoon ground nutmeg
1/4 teaspoon ground ginger
1 (3-inch) cinnamon stick
4 pounds sweet potatoes, peeled, cut in half crosswise, and cut into 1/2-inch wedges
Cooking spray
Preheat oven to 400°.
Melt butter in a medium saucepan over medium heat. Add sugar, water, salt, nutmeg, ginger, and cinnamon; bring to a simmer. Cook 5 minutes, stirring frequently. Discard cinnamon stick. Combine sugar mixture and potato wedges in a large bowl; toss well to coat. Arrange potato mixture on a large jelly-roll pan coated with cooking spray. Bake at 400° for 40 minutes or until tender, stirring after 20 minutes.
Yield: 12 servings (serving size: 2/3 cup)
CALORIES 182 (19% from fat); FAT 3.9g (sat 2.4g,mono 1.1g,poly 0.2g); PROTEIN 1.7g; CHOLESTEROL 10mg; CALCIUM 44mg; SODIUM 211mg; FIBER 3g; IRON 0.8mg; CARBOHYDRATE 36.1g
Posted by Lisa at 9:57 AM | Comments (0) | TrackBack
April 10, 2007
Fruits & Veggies - More Matters
If knowledge leads to better behavior, we should be the healthiest nation on Earth. At least half the magazines at a newsstand have a health or nutrition story at the top of the page. Television and newspapers are not far behind. Some of the messages are confusing -- low fat vs. high fat, the good news about supplements, the bad news about supplements, and so on. Through all this confusion there is one consistent message that grows stronger with continuing research. Fruits and vegetables offer great taste and powerful disease-fighting phytochemicals. The 5 a Day campaign, encouraging us to eat five servings of produce a day, has been around for a long time. More than 50 percent of consumers know that they need five or more servings of fruits and vegetables daily.
The disconnect is with the actual eating. Only about 10 percent of adults enjoy the recommended five a day. I have been around the food table a few times and I am surprised and disappointed that intake is so low.
It is now time for a second generation of fruit and vegetable campaigns, new slogans with new strategies. Goodbye 5 a Day. Get ready for "Fruits & Veggies -- More Matters.'' The key word is more. This campaign, sponsored by the Centers for Disease Control and Prevention and Produce for Better Health, is saying that all forms of fruits and veggies count, including fresh, frozen, canned, dried and 100 percent juice.
Posted by Lisa at 7:44 AM | Comments (0) | TrackBack
April 8, 2007
Spring Chicken
Tired of chicken and rice? This saucy chicken and creamy risotto is full of flavor and a great way to kick it up a notch!
Chicken with Lime Sauce
This silky sauce coats the chicken with rich, tangy flavor. Substitute lemon if you don't have a lime on hand. For a splash of color, garnish with chopped parsley or chives. Total time: 40 minutes.
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 teaspoons olive oil
Cooking spray
3/4 cup fat-free, less-sodium chicken broth
1 tablespoon brown sugar
3 tablespoons lime juice, divided
2 teaspoons Dijon mustard
2 tablespoons water
1 teaspoon cornstarch
1 tablespoon butter
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken with salt and pepper.
Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 4 minutes on each side or until browned. Remove from pan; keep warm.
Add chicken broth, sugar, 2 tablespoons juice, and mustard to pan; cook over medium heat, scraping pan to loosen browned bits.
Combine water and cornstarch in a small bowl. Add cornstarch mixture to pan; stir well with a whisk. Bring to a boil over medium-high heat; cook 1 minute or until sauce thickens slightly. Whisk in remaining 1 tablespoon lime juice and butter, stirring until butter melts. Return chicken to pan; simmer 2 minutes or until chicken is thoroughly heated.
Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons sauce)
NUTRITION PER SERVING
CALORIES 260(26% from fat); FAT 7.5g (sat 2.7g,mono 3.1g,poly 0.8g); PROTEIN 40.7g; CHOLESTEROL 106mg; CALCIUM 32mg; SODIUM 382mg; FIBER 0.1g; IRON 1.8mg; CARBOHYDRATE 5.4g
Spring Risotto
Fava beans must be shelled twice. First they're removed from their pods, then blanched, cooled slightly, and pinched to remove the outer skins. Fresh beans taste the best, but canned fava beans will also work when fresh are out of season. Look for sun-dried tomato paste with the other tomato products in the supermarket.
6 cups boiling water, divided
1 cup dried morels
2 pounds unshelled fava beans
5 cups fat-free, less-sodium chicken broth
1 tablespoon olive oil
2 cups thinly sliced leek (about 3 large)
2 garlic cloves, minced
2 cups Arborio rice
2 tablespoons sun-dried tomato paste
1 cup dry white wine
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/3 cup sliced green onions
3/4 cup (3 ounces) finely grated fresh Romano cheese
Combine 3 cups of boiling water and morels in a bowl; cover and let stand for 30 minutes. Drain mushrooms; rinse with cold water. Drain and chop.
Remove beans from pods; discard pods. Place beans in a medium saucepan with remaining 3 cups boiling water; cook beans 1 minute. Rinse with cold water. Drain; remove outer skins from beans. Discard skins.
Bring broth to a simmer in a medium saucepan (do not boil). Keep broth warm over low heat.
Heat olive oil in a large saucepan over medium-high heat. Add leek and garlic; sauté 2 minutes or until leek is tender. Add rice and tomato paste; cook 2 minutes, stirring constantly. Stir in wine, salt, and pepper; cook 1 1/2 minutes or until liquid is absorbed. Stir in 1 cup broth; cook about 2 1/2 minutes or until the liquid is nearly absorbed, stirring constantly. Add remaining broth, 1 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 20 minutes total). Stir in morels and beans; cook for 30 seconds or until thoroughly heated. Stir in green onions. Sprinkle each serving with cheese.
Yield: 8 servings (serving size: 1 cup risotto and 1 1/2 tablespoons cheese)
NUTRITION PER SERVING
CALORIES 238(22% from fat); FAT 5.9g (sat 2.2g,mono 2.9g,poly 0.4g); PROTEIN 9.9g; CHOLESTEROL 11mg; CALCIUM 135mg; SODIUM 648mg; FIBER 1.6g; IRON 2.6mg; CARBOHYDRATE 29.7g
Posted by Lisa at 6:45 PM | Comments (0) | TrackBack
April 5, 2007
Healthy Dining Finder
Healthydiningfinder.com has been updated! This website helps you make smart food choices when dining out.
Nutrition criteria for Healthy Dining - based on many recommendations of leading health organizations.
1. Entrees (or full meals) must include at least one of the following:
fruits and/or vegetables
lean protein, i.e., skinless white meat poultry, fish/seafood (including salmon), tofu, etc., with no more than two red meat dishes per restaurant
100 percent whole grains
Menu items must meet the following three criteria:
Entrees:
750 calories or less
25 grams of fat or less
8 grams of saturated fat or less
Appetizers, side dishes and desserts:
250 calories or less
8 grams of fat or less
3 grams of saturated fat or less
If a menu item exceeds only one of these criteria (fat, saturated fat, or calorie) by a small margin (i.e., 10 percent), that item may be included on the Web site
Whenever possible, menu items that are lower in sodium and cholesterol are featured.
Posted by Lisa at 11:25 AM | Comments (0) | TrackBack
April 3, 2007
Eight Cancer-Fighting Nutrients
Studies have shown these healthy items contain phytochemicals. Fruits and vegetables of at least three colors should be eaten daily; each supplies specific nutrients, and the colors are a clue to those nutrients.
The foods included in this list are top contenders for cancer-fighting champions. The more color one can include from foods they eat, the more phytochemicals and antioxidants are consumed, which provide the body with powerful tools to fight damage caused by everyday living. The darker the color of fruit or vegetables, the more vitamins, minerals and phytochemicals it contains.
Flax: These seeds are found in cereal, bread, cereal bars, crackers, vitamin supplements and flax-oil capsules. They are a notable source of lignan, which may block hormone-related cancer.
Garlic: This is a key source of phytochemicals known as allylic sulfides. Animal studies show that garlic may help fight cancer by stimulating enzymes that detoxify cancer-causing agents.
Strawberries: This fruit is a key source of ellagic acid, a potent anticarcinogen that acts as an antioxidant.
Green tea: The flavonols in green tea have been shown to have antioxidant, anti-cancer and immune-system regulating effects.
Soy: From soybeans, soy is found in tofu, soy cheese, soy milk, soy yogurt and miso soup. Isoflavones are the key phytochemicals found in soy. Studies suggest that isoflavones help fight cancer.
Tomatoes: Tomatoes contain lycopene, which is an antioxidant carotenoid thought to protect against several cancers (especially prostate), heart disease and possibly bone loss.
Carrots: Beta carotene is the primary phytochemical in carrots. A 16-year study of American female nurses found that women who ate five or more carrots a week had a 60 percent lower risk of developing lung cancer.
Broccoli: Research shows the cancer-fighting abilities of sulforaphane in cruciferous vegetables such as broccoli reduce the risk of cancer of the bowel, stomach, breast, lungs and kidneys.
Posted by Lisa at 7:49 AM | Comments (0) | TrackBack
TV Challenge
For optimal health and development, the American Academy of Pediatrics recommends no TV or videos for children 2 years and under, no more than two hours of screen time for older children and no TVs in children's bedrooms. Since the average time American kids spend in front of screens is four hours, 41 minutes per day, most families have some reducing to do.
April is the perfect time to cut back on your family's screen time. Days are longer and warmer, and the beautiful Big Sky outdoors is beckoning. April is also time to celebrate TV-Turnoff Week, April 23 to 29.
The goal of TV-Turnoff Week is to promote active living and motivate families to live without TV, videos or computer games for a week. The long-term goal is to moderate the use of screens for more active, healthier, closer and happier families.
Posted by Lisa at 7:37 AM | Comments (0) | TrackBack
April 2, 2007
Five ways to get closer to that 5 (or more) a day!
1. Make fresh salsa with chopped tomatoes, cilantro and onion. Blend in a food processor and serve with baked tortilla chips.
2. Make a snack kabob with chunks of part-skim mozzarella cheese, grapes and pineapple.
3. Dip giant strawberries in low fat vanilla yogurt and roll in chopped cashews or almonds.
4. Make a veggie quesadilla with bell pepper, artichokes, mushrooms and part-skim mozzarella cheese.
5. Make single servings of trail mix – sunflower seeds, pretzels dried apricots and cranberries.
Posted by Lisa at 7:08 AM | Comments (0) | TrackBack