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Here’s a great new way to use summer vegetables.
| Prep time | Cook time | Yields | Serving Size |
|---|---|---|---|
| 20 minutes | 45 minutes | 8 servings | 1¼ C |
Ingredients
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Directions
Note: You can add other favorite vegetables, such as broccoli and cauliflower. healthyeating.nhlbi.nih.gov/recipedetail.aspx?linkId=15&cId=6&rId=230 |
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Whether you grow your own or buy at the market, fresh herbs can wake up any recipe, along with your taste buds, with fresh and bold flavor, without adding salt flavor. For tips on how to store fresh herbs, check out the Tis the Seasonings article. To learn about how certain herbs taste and how to pair their flavor with the most appropriate dishes, read on:
Popcorn made on the stove or in an air-popper are going to be the healthiest options.
Here’s a simple recipe to make healthy popcorn:
Ingredients
Directions
Here is a quick video that shows you how to make super healthy popcorn in a matter of minutes:
You can add additional flavor by topping it with fresh herbs or spices. If you want something sweet, try drizzling it with natural nut butter or sprinkling it with cinnamon or shavings of dark chocolate.
For an added health benefit, sprinkle it with nutritional yeast. Nutritional yeast has a nutty-cheesy flavor and contains several important nutrients, including protein, fiber, B-vitamins and several minerals (26).
You can use the American Dietetic Association food exchange lists to check out serving sizes for each group of foods and to see what other food choices are available for each group of foods.
| Vegetables Fat-Free and Very Low-Fat Milk Very Lean Protein Fruits |
Lean Protein Medium-Fat Proteins Starches Fats |
Vegetables contain 25 calories and 5 grams of carbohydrate. One serving equals:
| Measurement | Ingredient |
|---|---|
| ½ C | Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.) |
| 1 C | Raw vegetables or salad greens |
| ½ C | Vegetable juice |
If you’re hungry, eat more fresh or steamed vegetables.
Fat-Free and Very Low-Fat Milk contain 90 calories per serving. One serving equals:
| Measurement | Ingredient |
|---|---|
| 1 C | Milk, fat-free or 1% fat |
| ¾ C | Yogurt, plain nonfat or low-fat |
| 1 C | Yogurt, artificially sweetened |
Very Lean Protein choices have 35 calories and 1 gram of fat per serving. One serving equals:
| Measurement | Ingredient |
|---|---|
| 1 oz | Turkey breast or chicken breast, skin removed |
| 1 oz | Fish fillet (flounder, sole, scrod, cod, etc.) |
| 1 oz | Canned tuna in water |
| 1 oz | Shellfish (clams, lobster, scallop, shrimp) |
| ¾ C | Cottage cheese, nonfat or low-fat |
| 2 | Egg whites |
| ¼ C | Egg substitute |
| 1 oz | Fat-free cheese |
| ½ C | Beans, cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein |
Fruits contain 15 grams of carbohydrate and 60 calories. One serving equals:
| Measurement | Ingredient |
|---|---|
| 1 small | Apple, banana, orange, nectarine |
| 1 med. | Fresh peach |
| 1 | Kiwi |
| ½ | Grapefruit |
| ½ | Mango |
| 1 C | Fresh berries (strawberries, raspberries, or blueberries) |
| 1 C | Fresh melon cubes |
| 1⁄8th | Honeydew melon |
| 4 oz | Unsweetened juice |
| 4 tsp | Jelly or jam |
Lean Protein choices have 55 calories and 2–3 grams of fat per serving. One serving equals:
| Measurement | Ingredient |
|---|---|
| 1 oz | Chicken—dark meat, skin removed |
| 1 oz | Turkey—dark meat, skin removed |
| 1 oz | Salmon, swordfish, herring |
| 1 oz | Lean beef (flank steak, London broil, tenderloin, roast beef)* |
| 1 oz | Veal, roast or lean chop* |
| 1 oz | Lamb, roast or lean chop* |
| 1 oz | Pork, tenderloin or fresh ham* |
| 1 oz | Low-fat cheese (with 3 g or less of fat per ounce) |
| 1 oz | Low-fat luncheon meats (with 3 g or less of fat per ounce) |
| ¼ C | 4.5% cottage cheese |
| 2 med. | Sardines |
* Limit to 1–2 times per week
Medium-Fat Proteins have 75 calories and 5 grams of fat per serving. One serving equals:
| Measurement | Ingredient |
|---|---|
| 1 oz | Beef (any prime cut), corned beef, ground beef** |
| 1 oz | Pork chop |
| 1 | Whole egg (medium)** |
| 1 oz | Mozzarella cheese |
| ¼ C | Ricotta cheese |
| 4 oz | Tofu (note this is a heart healthy choice) |
** Choose these very infrequently
Starches contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:
| Measurement | Ingredient |
|---|---|
| 1 slice | Bread (white, pumpernickel, whole wheat, rye) |
| 2 slices | Reduced-calorie or “lite” bread |
| ¼ (1 oz) | Bagel (varies) |
| ½ | English muffin |
| ½ | Hamburger bun |
| ¾ C | Cold cereal |
| 1⁄3 C | Rice, brown or white, cooked |
| 1⁄3 C | Barley or couscous, cooked |
| 1⁄3 C | Legumes (dried beans, peas or lentils), cooked |
| ½ C | Pasta, cooked |
| ½ C | Bulgar, cooked |
| ½ C | Corn, sweet potato, or green peas |
| 3 oz | Baked sweet or white potato |
| ¾ oz | Pretzels |
| 3 C | Popcorn, hot air popped or microwave (80% light) |
Fats contain 45 calories and 5 grams of fat per serving. One serving equals:
| Measurement | Ingredient |
|---|---|
| 1 tsp | Oil (vegetable, corn, canola, olive, etc.) |
| 1 tsp | Butter |
| 1 tsp | Stick margarine |
| 1 tsp | Mayonnaise |
| 1 Tbsp | Reduced-fat margarine or mayonnaise |
| 1 Tbsp | Salad dressing |
| 1 Tbsp | Cream cheese |
| 2 Tbsp | Lite cream cheese |
| 1/8th | Avocado |
| 8 large | Black olives |
| 10 large | Stuffed green olives |
| 1 slice | Bacon |
Roasting isn’t usually the first cooking method you think of for cauliflower but the results are quite delicious. The florets are cut into thick slices and tossed with extra-virgin olive oil and herbs. Wherever the flat surfaces come into contact with the hot roasting pan, a deep browning occurs that results in a sweet, nutty flavor.
Nutirion Profile: Diabetes Appropriate Healthy Weight High Calcium High Fiber Low Calorie Low Carb Low Cholesterol
| SERVES | PREP TIME | TOTAL TIME |
|---|---|---|
| 4 | 10 min | 35 min |
Preheat oven to 450°F.
Toss cauliflower, oil, marjoram, salt and pepper in a large bowl. Spread on a large rimmed baking sheet and roast until starting to soften and brown on the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.
2 large Russet or Yukon Gold potatoes, about 8-ounce each
⅓ cup non-dairy milk, plain, unsweetened
4 Tbsp oil-free hummus
1 cup cooked vegetables, chopped (onions, broccoli, cauliflower, etc.)
½ tsp hot sauce
½ tsp pepper and salt (optional)
Preheat oven to 375 degrees F. Prepare potatoes for baking by washing well, and poking several times with a fork or knife for steam to escape during baking.
2 Bake for approximately one hour, or until fork tender. Remove from oven and allow to rest until cool enough to touch. Slice potatoes lengthwise.
3 Scoop insides of potatoes into a bowl, being careful not to tear the skins. Leave a small rim of potato intact for support.
4 Lay the hollowed out potato shells on a baking sheet.
5 Mash the potato flesh in a bowl along with the remaining ingredients, combining thoroughly. Spoon mixture back into the potato shells evenly until each half is rounded and almost overflowing. Pop them back into the oven, and bake until heated all the way through, approximately 15 minutes. Remove from oven, and serve immediately.
Who doesn’t enjoy a tall, cool glass of juice? The color is vibrant, the taste sweet, and it’s good for you, too. Not so fast, say some dietitians. Although the best kinds of juice give you some nutrients, the worst are hardly better than liquid candy. You just need to know the difference. For a comparison and suggestions go to:
Fish is a good source of protein and, unlike fatty meat products, it’s not high in saturated fat. Fish is also a good source of omega-3 fatty acids.
Omega-3 fatty acids benefit the heart of healthy people, and those at high risk of — or who have — cardiovascular disease. Research has shown that omega-3 fatty acids decrease risk of arrhythmias (abnormal heartbeats), which can lead to sudden death. Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure (slightly).
The American Heart Association recommends eating fish (particularly fatty fish) at least two times (two servings) a week. Each serving is 3.5 ounce cooked, or about ¾ cup of flaked fish. Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega-3 fatty acids.
Increasing omega-3 fatty acid consumption through foods is preferable. However, those with coronary artery disease, may not get enough omega-3 by diet alone. These people may want to talk to their doctor about supplements. And for those with high triglycerides, even larger doses could help.
Patients taking more than 3 grams of omega-3 fatty acids from capsules should do so only under a physician’s care. High intakes could cause excessive bleeding in some people.
Some types of fish may contain high levels of mercury, PCBs (polychlorinated biphenyls), dioxins and other environmental contaminants. Levels of these substances are generally highest in older, larger, predatory fish and marine mammals.
The benefits and risks of eating fish vary depending on a person’s stage of life.
Children and pregnant women are advised by the U.S. Food and Drug Administration (FDA) to avoid eating those fish with the potential for the highest level of mercury contamination (e.g., shark, swordfish, king mackerel or tilefish); to eat up to 12 ounces (two average meals) per week of a variety of fish and shellfish that are lower in mercury (e.g., canned light tuna, salmon, pollock, catfish); and check local advisories about the safety of fish caught by family and friends in local lakes, rivers and coastal areas.
For middle-aged and older men and postmenopausal women, the benefits of fish consumption far outweigh the potential risks when the amount of fish are eaten is within the recommendations established by the FDA and Environmental Protection Agency.
Eating a variety of fish will help minimize any potentially adverse effects due to environmental pollutants.
Five of the most commonly eaten fish or shellfish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish. Avoid eating shark, swordfish, king Mackerel, or tilefish because they contain high levels of mercury.
With these directions, you can feel a little more comfortable about preparing this wonderful vegetable for lunch sides, casseroles, soups and other dishes.
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| Food Groups: Dairy, Protein Meal Type: Soup & Stews Nutrition Content: Good Source of Calcium Origin: American Special Features: Quick to Prepare (under 30 minutes) |
Enjoy this quick and zesty meal in a bowl that you can prepare for your family in less than thirty minutes.
Cooking spray
1/2 pound boneless, skinless Chicken breasts cut into bite-size pieces
1/2 teaspoon Garlic powder
1/2 teaspoon dried Oregano
2 cans reduced-fat/sodium cream of Chicken soup
2 cups Milk – low-fat or fat-free
2 4-ounce cans chopped green Chilis (mild or hot to taste)
2 corn Tortillas – cut into 1/2 inch strips
1/2 cup shredded Cheddar cheese – regular or low fat
1. Spray a dutch oven or medium-size pot with cooking spray.
2. Saute chicken mixed with garlic and oregano, over medium heat for 5-7 minutes until no longer pink.
3. Add cream of chicken soup, milk and green chiles. Reduce heat to low and simmer for 15 minutes, stirring occasionally. While soup is simmering, preheat oven to 450 degrees.
4. Spray a cookie sheet with cooking spray and lay corn tortilla strips on the cookie sheet. Spray the tops lightly with cooking spray. Bake for 5 minutes or until lightly browned. Remove from oven.
5. To serve, ladle soup into soup bowls and top with tortilla strips and shredded cheese.
| Nutrient Information |
|---|
| Calories: 248 |
| Total Fat: 8 g |
| Saturated Fat: 4 g |
| Polyunsaturated Fat: 0 g |
| Monounsaturated Fat: 1 g |
| Sodium: 1247 mg |
| Carbohydrates: 19 g |
| Protein: 25 g |
| Fiber: 2 g |
| Vitamin A: |
| Vitamin C: |
| Calcium: 265 mg |
| Iron: |
Enjoy a taste of the ol’ Southwest. This is delicious and heart healthy dish that is also rich and satisfying. One ounce of green chile provides 15% of your daily requirement of Vitamin C, so this dish really packs a wallop!
The leftovers reheat well and this also makes a delicious and always well received dish for an office potluck (doubles easily for larger groups).
Use reduced-sodium canned soup and chiles to lower the salt in this dish.