Healthy Horizons

Healthy Horizons

Category Archives: Lighten Up Your Recipe

Have a Pomegranate Today!

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Can You Eat Pomegranate Seeds?

pomegranate

Pomegranates are a beautiful fruit, with shiny red “jewels,” called arils, inside containing sweet juicy nectar surrounding a white seed in the middle. While opening a pomegranate and freeing the jewels from the fruit is hard work, you might be making it even more difficult by spitting out the seeds. Despite some popular opinions, pomegranate seeds can be eaten — and they are good for you, too!

What Are the Health Benefits?

Pomegranate is an extremely healthy fruit. Many people pop them open, scoop out the seeds and eat them whole. Yet others suck the juice off each seed before spitting the white fibrous middle out. It’s the latter group who may be missing out on some of the pomegranate’s health benefits!

Nutrients

Pomegranates are rich in vitamin C, potassium, and fiber. The majority of that fiber is found in the white seeds hiding beneath the pockets of juice. It contains 48 percent of the recommended daily vitamin C intake, important for a variety of health functions.

Low Calorie

With 234 calories in an entire pomegranate, it’s a relatively low-calorie food. This makes them a delicious and ideal snack for anyone watching their weight.

Antioxidants

Pomegranate seeds contain a high number of antioxidants, which help protect the body against inflammation and free radical damage. There are also antioxidants in the peel, though few people eat pomegranate peels. These antioxidants, referred to as polyphenols, include tannins, flavonoids, and anthocyanin.

Involve Your Children and Grandchildren in Better Food Choices

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10 Tips: Kid-friendly Veggies and Fruits

Encourage children to eat vegetables and fruits by making it fun. Provide healthy ingredients and let kids help with preparation, based on their age and skills. Kids may try foods they avoided in the past if they helped make them.

 

 

 

  1. Smoothie creations
    Blend fat-free or low-fat yogurt or milk with fruit pieces and crushed ice. Use fresh, frozen, canned, and even overripe fruits. Try bananas, berries, peaches, and/or pineapple. If you freeze the fruit first, you can even skip the ice!
  2. Delicious dippers
    Kids love to dip their foods. Whip up a quick dip for veggies with yogurt and seasonings such as herbs or garlic. Serve with raw vegetables like broccoli, carrots, or cauliflower. Fruit chunks go great with a yogurt and cinnamon or vanilla dip.
  3. Caterpillar kabobs
    Assemble chunks of melon, apple, orange, and pear on skewers for a fruity kabob. For a raw veggie version, use vegetables like zucchini, cucumber, squash, sweet peppers, or tomatoes.
  4. Personalized pizzas 
    Set up a pizza-making station in the kitchen. Use whole-wheat English muffins, bagels, or pita bread as the crust. Have tomato sauce, low-fat cheese, and cut-up vegetables or fruits for toppings. Let kids choose their own favorites. Then pop the pizzas into the oven to warm.
  5. Fruity peanut butterfly
    Start with carrot sticks or celery for the body. Attach wings made of thinly sliced apples with peanut butter and decorate with halved grapes or dried fruit.
  6. Frosty fruits 
    Frozen treats are bound to be popular in the warm months. Just put fresh fruits such as melon chunks in the freezer (rinse first). Make “popsicles” by inserting sticks into peeled bananas and freezing.
  7. Bugs on a log
    Use celery, cucumber, or carrot sticks as the log and add peanut butter. Top with dried fruit such as raisins, cranberries, or cherries, depending on what bugs you want!
  8. Homemade trail mix 
    Skip the pre-made trail mix and make your own. Use your favorite nuts and dried fruits, such as unsalted peanuts, cashews, walnuts, or sunflower seeds mixed with dried apples, pineapple, cherries, apricots, or raisins. Add whole-grain cereals to the mix, too.
  9. Potato person
    Decorate half a baked potato. Use sliced cherry tomatoes, peas, and low-fat cheese on the potato to make a funny face.
  10. Put kids in charge 
    Ask your child to name new veggie or fruit creations. Let them arrange raw veggies or fruits into a fun shape or design.

https://www.choosemyplate.gov/ten-tips-kid-friendly-veggies-and-fruits

Garlic Parmesan Roasted Cauliflower

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(Recipe from Primavera Kitchen) Cauliflower is, by nature, a cool weather crop and at its best in fall, winter & into early spring. Give this recipe a try…

  • 1 large head cauliflower — cut into florets
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon garlic clove — minced
  • 1 teaspoon paprika
  • ½ cup grated parmesan cheese
  • Fresh parsley — chopped

1.Preheat oven to 400 degrees F.

2.Line a baking sheet with foil.

3.In a large bowl, add cauliflower florets, olive oil, salt, pepper, garlic, and paprika and mix everything well to combine.

4.Transfer everything to the prepared baking sheet. The florets should be in a single layer.

5.Bake the cauliflower for 15 minutes.

6.Turn the florets to the other side, sprinkle with the parmesan cheese and bake 15 more minutes.

7.Serve in a casserole and garnish with parsley. Salt & pepper to taste.

Lighter Frittata

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Dietitian’s tip:

Frittata is an Italian omelet with cheese, meat or vegetables mixed into the eggs rather than being folded inside the eggs. This version uses egg whites instead of whole eggs to reduce the calories, fat and cholesterol.

Number of servings

Serves 2

Ingredients

    1. 1/2 green or red bell pepper, diced

 

    1. 4 fresh mushrooms, sliced (about 1/2 cup)

 

    1. 6 egg whites

 

    1. 1/2 cup salsa, plus 2 tablespoons for garnish

 

    1. 1/2 cup shredded cheddar cheese

 

Directions

Heat the broiler. Position the rack 4 inches from the heat source.

Lightly coat a heavy, ovenproof skillet with cooking spray. Place on the stove over medium heat and add peppers and mushrooms. Saute until vegetables are tender, about 5 minutes.

In a small bowl, whisk together the egg whites and 1/2 cup of the salsa. Pour the egg white mixture into the skillet with the vegetables and cook until partially set, about 5 minutes. Don’t attempt to blend or scramble the mixture. Sprinkle with cheddar cheese.

Place the skillet under the broiler and cook until the cheese is melted and eggs are set, about 5 minutes.

Divide the frittata in half and spoon onto individual plates. Garnish each serving with 1 tablespoon salsa and serve immediately.

Nutritional analysis per serving

Serving size: Half of frittata

  • Total fat10 g
  • Calories189
  • Protein19 g
  • Cholesterol30 mg
  • Total carbohydrate7 g
  • Dietary fiber2 g
  • Monounsaturated fat3 g
  • Saturated fat6 g
  • Trans fat0 g
  • Sodium687 mg
  • Added sugars4 g

Savory Baked Sweet Potato Fries

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(Serves 4)

A wonderful version of home fries without all the fat. These fries are good hot or cold and make an excellent afternoon snack! Experiment and vary the seasonings. For example, for spicy Mexi-fries blend 1 teaspoon chili powder, 1/4 teaspoon cinnamon, and 1/4 teaspoon chipotle chili powder or cayenne; add 1 teaspoon paprika and sprinkle over fries after mixing the oil with the fries. Or, for curried fries, omit paprika, and sprinkle 2 teaspoons curry powder over fries and mix in.

  • 2 medium sweet potatoes, washed and cut into sticks about 1/2-inch thick
  • 1 Tablespoon olive oil
  • 2 teaspoons paprika
  • Salt to taste

Preheat oven to 400 degrees. In a bowl, pour oil over sweet potatoes and mix well. Add paprika and stir, coating all fries. Spread on a nonstick baking sheet and bake for 25 minutes, turning fries once halfway through baking. When fries are browned, remove from oven and sprinkle with salt to taste.

Total calories per serving: 88 Fat: 3 grams
Carbohydrates: 14 grams Protein: 1 gram
Sodium: 6 milligrams Fiber: 2 grams

https://www.vrg.org/journal/vj99nov/1999_nov_sweet.php

Free Winter Cooking Classes

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Winter Cooking Workshop Series

Adults are invited to join the Nutrition Services office of the Marion County Public Health Department for a series of programs as part of The Indianapolis Public Library’s Winter Cooking Workshop Series that will help in preparing healthy meals appropriate for the season.

The series, to be presented through March at various IndyPL locations, will feature the following topics:

  • “Keeping Warm With Soups”
    There’s nothing quite as comforting as a hot bowl of soup, and there’s no better way to warm up during cold weather. Soups and stews are eaten in many countries around the world. Join our class for this cultural food workshop to learn how to make soups from around the world. Afterwards you will be able to cook a big pot of one of your favorites for family and friends and get set to enjoy the warmth and flavor. The workshop includes live demonstrations, food tasting and a lecture. Registration is required. The workshop is limited to 20 participants per session.
  • “Healthy Gut, Healthy Me!”
    From your immune system to your mood, an array of conditions appears to be linked to the community of microorganisms within us or our microbiome. Join us to learn why maintaining a healthy gut is a hot topic of research and sample some recipes designed to keep your “bugs” in balance. The workshop includes live demonstrations, food tasting and a lecture. Registration is required. The workshop is limited to 20 participants per session.
  • “Go Red for Hearts!”
    Your heart works hard for you your whole life so why not show it some love! There are many things you can do to make yourself less likely to get heart disease. This interactive class will guide you through some lifestyle steps to help your heart, emphasizing some specific changes you can make to your diet to help prevent heart disease. The workshop includes live demonstrations, food tasting and a lecture. Registration is required. The workshop is limited to 20 participants per session.

Call 317-275-4100 for more information about these free Library programs.

http://www.indypl.org/events/featured/winter-cooking-workshop-series/

QUICK TIPS FOR EATING MORE FRUITS AND VEGGIES OVER THE HOLIDAYS!

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Everyone is in a rush over the holiday season, but it’s easy to keep things light when you fill half your plate with fruits and veggies at every meal and snack. You still get to indulge on holiday treats, but offsetting it with veggies will fill you up faster and ensure you’re getting all the nutrients you need. Here are some tips to get lots of veggies and fruits in during the last minute holiday rush!

1. Bring some snacks with you while you shop! Tangerines are in season.  Most fruits are perfect snacks and come pre-wrapped! Bananas, baby carrots, snap peas and cherry tomatoes are also great to toss into a resealable bag and bring along.

2. Drink lots of water. Keeping yourself hydrated will minimize your cravings and keep you energized. Add some lemon or lime to your water bottle for an extra kick of antioxidant power! Read more about the power of lemon water here.

3. Afraid you may overeat at that work engagement? Eat before you leave! Chow down on some veggies and hummus before leaving. You’ll be less hungry when you arrive and less likely to give into those cravings!

4. Toss pre-portioned fruits into freezer bags so that you can make a quick smoothie when you’re ready to head out for some shopping.

5. Cooking for a crowd? Add some extra veggies to your favorite dishes for a nutritional punch. You can also try substituting rice or mashed potatoes for cauliflower “rice” or mashed sweet potatoes.

The holidays can be hectic so don’t worry about trying to count portions or servings. If you fill half your plate with fruits and veggies at every meal, you’ll be one step closer to healthier eating!

http://www.halfyourplate.ca/quick-tips-eating-fruits-veggies-holidays/

Apple Fennel Soup

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Ingredients

2 medium golden delicious apples (peeled, cored, and chopped)
1 cup carrots (thinly sliced)
1 small onion (thinly sliced)
1/2 cup fresh fennel (chopped)
2 cups water
1 14-ounce can low-sodium chicken broth
1/2 cup dry white wine
1 bay leaf
1/4 teaspoon dried thyme
6 whole black peppercorns
low-fat plain yogurt (optional)

Directions

  1. In a large pot, combine all ingredients (except yogurt, if using). Bring to a boil over high heat.
  2. Reduce the heat, cover, and simmer for 20 minutes.
  3. Pour the soup through a strainer set over a large bowl.
  4. Remove the bay leaf.
  5. In blender or food processor, carefully puree the vegetable mixture until smooth.
  6. Add the soup liquid and pulse until blended.
  7. Reheat the soup, if necessary.
  8. To serve, ladle the soup into bowls and top with dollops of yogurt, if desired.

https://extension.purdue.edu/foodlink/recipe.php?recipe=Apple%20Fennel%20Soup

Perfect Pumpkin Pancakes

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Perfect Pumpkin Pancakes

Yield: 12 servings

  • Ingredients
  • 2 cups flour
  • 2 tablespoons brown sugar
  • 1 tablespoon baking powder
  • 1 1/4 teaspoon pumpkin pie spice
  • 1 teaspoon salt
  • 1 egg
  • 1/2 cup pumpkin (canned)
  • 1 3/4 cup milk, low-fat
  • 2 tablespoons vegetable oil

Instructions

1. Combine flour, brown sugar, baking powder, pumpkin pie spice and salt in a

large mixing bowl.

2. In a medium bowl, combine egg, canned pumpkin, milk and vegetable oil,

mixing well.

3. Add wet ingredients to flour mixture, stirring just until moist. Batter may be

lumpy. (For thinner batter, add more milk).

4. Lightly coat a griddle or skillet with cooking spray and heat on medium.

5. Using a 1/4 cup measure, pour batter onto hot griddle. Cook until bubbles begin

to burst, then flip pancakes and cook until golden brown, 1 1/2 to 2 1/2 minutes.

Repeat with remaining batter. Makes about 1 dozen 3 1/2 inch pancakes.

Notes

If you don’t have pumpkin spice on hand, don’t worry – it’s just a combination of

cinnamon, nutmeg, ginger, and cloves. In this recipe, you can substitute 3/4

teaspoon cinnamon, 1/4 teaspoon nutmeg and 1/8 teaspoon each of ginger and

cloves for the pumpkin pie spice.

Remaining pumpkin puree can be frozen in an air-tight container for 1 to 2 months.

Safety Tip: You can be sure your skillet or griddle is hot enough for pancakes

without burning your hand. Just sprinkle a few (3 or 4) drops of water on the

surface. If they dance and sizzle, you are ready to cook. Be sure handles of

skillets and pans are always turned toward the center or back of the stove, to

prevent the pan from catching on hands or clothes and causing burns.

Source

Kansas Family Nutrition

Per serving: $0.11

https://whatscooking.fns.usda.gov/sites/default/files/featuredlinks/HealthyEatingonaBudgetCookbook.pdf

 

54 Surprising Ways to Use Leftover Apples

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Here’s some shocking news: Apples are good for us! The plump little fruits are a good source of vitamin C and fiber, and have been linked to reduced risk of cardiovascular disease, stroke, certain cancers, and asthma. Add in the flavor, and we can understand why it’s easy to go hog wild at a farmer’s market or orchard.

But then you end up with more raw apples than a belly can handle in one sitting (or even several) and run out of ideas for how to use them.

 Add them to sandwiches.

PB&A is the new PB&J. Apples also go great with turkey, Swiss, and mustard on whole-grain bread.

 Make a gratin.

The round fruit will be barely recognizable after mixing it with eggs (for a healthy dash of protein) and popping it in the broiler.

Add them to pancakes.

This recipe had us at “pancakes”. The apples give the ’cakes a texture similar to potato latkes and add sweetness without all those refined sugars.

Add them to chicken.

It might not look very appetizing, but this recipe tastes good and gives the body a dose of protein and antioxidants, to boot.

To check out the additional ideas:  https://greatist.com/health/surprising-ways-use-leftover-apples