If you would like a more heart-healthy version of this beloved dish, check out the video below.
Category Archives: Lighten Up Your Recipe
Mindful Eating: Savor the Flavor
How do you meditate while eating? Slow down. Being mindful and paying attention to the food you consume could help you eat healthier, with more appreciation and intention. Learn how to make every meal a practice of awareness.
Focus on the Food
Mindfulness has become as buzzworthy as cold pressed coffee. One simple way to eat healthier may be to simply be mindful when eating.1
And guess what, mindful eating doesn’t mean dieting or restrictions. It’s about taking a moment to take it in. There are a lot of methods out there, but we’ve simplified it for you.
Ponder: Before you eat, ask yourself, “Am I really hungry?” Sometimes we think we’re hungry when we’re actually thirsty or bored or stressed.2 Check in, do you need nourishment in the form of food or do you need something else?
Appraise: When your food is in front of you, take a moment. How does it look? How does it smell? Do you really want it? Is it more than you need?
Slow: Slow down, like waaay down. Put your fork down between bites. Really chew your food and taste it. Slowing down helps your brain catch up with your stomach.3
Savor: Really enjoy your food. How does the texture feel in your mouth? What are all the complex flavors you can taste? Take a moment to savor the satisfaction of each bite.
Stop: Stop when you’re full. Sounds so obvious, right? But hey, cleaning your plate isn’t necessary. By noticing when you’re full and stopping, you may avoid unnecessary calories and indigestion.
https://healthyforgood.heart.org/be-well/articles/mindful-eating-savor-the-flavor
Slow Cooker Hearty Chicken Noodle Soup
Now you don’t have to spend hours in the kitchen for the rich flavor of homemade chicken soup. Just add your ingredients to the slow cooker, set it and forget it!
Ingredients
8 Servings
- 2, (1-pound) boneless, skinless chicken breasts (all visible fat discarded)
- 3 cups peeled, sliced carrots (around 1 pound of carrots)
- 3 cups chopped celery
- 2 medium zucchinis, cut into a medium dice
- 1, (14.5-ounce) can low-sodium chicken broth
- 6 cups water
- 3 bay leaves
- 2 teaspoons Italian spice blend
- 1 teaspoon garlic powder
- 1/2 teaspoon ground black pepper
- 1 cup chopped, fresh dill OR
- 2 T dried dill
- 1 (12-ounce) bag wide egg noodles, cooked according to directions
2 cups Serving size
329 Calories per serving
1.1 g Sat. Fat per serving
225 mg Sodium per servingThe Best Winter Foods for Kids
By Jessica Cording, MS, RD, CDN
Published December 23, 2015
When the temperatures drop and the daylight hours are shorter, energy levels can take a big dip, right along with mood. Kids might be less active in the cold, winter months, making it extra important to focus on adequate nutrition this time of year. And while it hasn’t been well-studied in children, kids could experience Seasonal Affective Disorder, which is a type of depression with a seasonal pattern, just like adults. Changes in mood, energy, focus, appetite and sleep are some common signs. These foods will help your kids stay healthy — and happy — this winter.
Salmon
The tryptophan in salmon and other animal proteins is a precursor to serotonin, a neurotransmitter associated with mood regulation. Salmon is also packed with omega-3 fatty acids, which have been shown in some studies to help manage depression. Some kids will eat salmon broiled or grilled — try using a marinade or sauce they love on other foods — or cut the fish into small pieces and make kebabs with veggies.
Clementines
Clementines are an adorable winter citrus packed with vitamin C and fiber. They also contain calcium, magnesium, phosphorous and potassium for strong bones and good muscle function. Kids love that they’re usually seedless, easy to peel and fun to eat, making them perfect for school lunchboxes or snacks. You can also toss the sections into salads to make greens more appealing.
Winter Squash
Winter squash is rich in vitamin A and carotenoids, which have been shown to benefit heart health and immunity while promoting healthy skin. They’re also a good source of fiber, which helps keep blood sugar levels stable.
Lisa Brown, MS, RDN, CDN, a registered dietitian in New York City, encourages parents to make winter squash part of the regular rotation. “Most winter squash varieties are naturally sweet, and what kid doesn’t like sweet? Try roasting butternut squash and tossing with cinnamon and maple syrup,” she says. “You can also mix spaghetti squash with your kid’s favorite pasta sauce.”
Sweet Potatoes
Another great source of fiber, sweet potatoes are also packed with vitamin A and potassium. Their mellow, sweet taste works in all kinds of recipes. Slice into thin “coins” and toss with canola or olive oil before roasting. Sweet potato puree can also be used in foods like macaroni and cheese, oatmeal and brownies. Pediatric dietitian Laura Gibofsky, MS, RD, CDN, suggests swapping in baked sweet potatoes as an alternative to french fries. “Have your kids help with peeling so they’re involved in the cooking,” she says.
Cauliflower
This member of the cruciferous veggie family has been noted for its high phytochemical content and potential to help prevent cancer and inflammation. Cauliflower is delicious on its own but easily blends with other flavors. It’s rich in vitamins A, C and K, as well as many B-vitamin. But that’s not all. Cauliflower provides a small amount of protein (1.1 gram per serving), plus potassium, magnesium and manganese — important for growth and development — while the fiber promotes stable energy levels and good digestion.
Cauliflower is delicious roasted, but if your kid is averse to eating veggies, Brown has some creative ideas. Try making cauliflower “rice” in a food processor and adding it to stir-fries, she suggests.
“You can also use riced cauliflower for pancakes,” says Brown. “Just microwave for 45 seconds, then blend it into the batter.” Don’t worry, the pancakes don’t taste like cauliflower!
A Healthier Version of an Old Favorite
No-Bake Chocolate Cherry Oat Bars Recipe
Ingredients
2 cups rolled oats
1½ cups rice cereal
½ teaspoon salt
½ cup peanut butter
4 ounces chopped 60-percent cacao bittersweet chocolate, or ¾ cup chocolate chips
¼ cup coconut oil
¼ cup honey
1 cup (about 5 ounces) dried cherries
Directions
- Line a 13-by-9-inch baking pan with parchment paper, leaving a bit of paper to hang over the sides.
- Combine oats, rice cereal and salt in a large bowl.
- Melt together peanut butter, chocolate chips, coconut oil and honey in a saucepan over medium heat, stirring frequently.
- Pour wet mixture over oat mixture. Stir to combine.
- Stir in dried cherries.
- Pour mixture into prepared pan. Press to evenly cover the bottom of the pan.
- Chill for at least 3 hours. Remove from pan using overhang of paper as handles. Cut into 28 bars. Store in the refrigerator.
Cooking Note
- Substitute gluten-free rolled oats and rice cereal, if needed.
Nutrition Information
Serving size: 1 bar
Serves 28Calories: 141; Total fat: 7g; Saturated fat: 3g; Cholesterol: 0mg; Sodium: 70mg; Carbohydrates: 19g; Fiber: 2g; Sugars: 9g; Protein: 3g; Potassium: 112mg; Phosphorus: 83mg
Gretchen F. Brown, RD, is a registered dietitian in Watertown, N.Y.
Spicy Foods May Help Decrease Sodium Intake
Adding some spice to food may make you more aware of the taste of salt, a new study suggests.
The findings, published Tuesday in the journal Hypertension, indicates that eating spicy foods may help us consume less salt — and, ultimately, lower blood pressure.
According to the World Health Organization, people are eating too much salt across the globe, increasing the prevalence of high blood pressure, heart disease and stroke.
That problem prompted Zhiming Zhu, M.D., a professor of cardiovascular medicine and metabolism at the Chongqing Institute of Hypertension in China, to study alternative ways to reduce salt intake.
He and his colleagues decided to specifically focus on spicy food.
For more information go to: https://news.heart.org/spicy-foods-may-heighten-perception-salt/
Sneaking More Vegetables In
We all know we need to be eating more veggies. Some of us love them and eat them at every meal. And then there are those of us who can’t stomach the thought of chomping on something green that looks like a tree. And no, we’re not talking about four-year-olds — we mean adults, too!
Get shredded!
Grab a box grater or the grating attachment on your food processor to shred zucchini, beets, carrots or parsnips to add to all sorts of recipes. Add a vegetable serving to your favorite whole grain muffins and quick breads by mixing shredded zucchini into your batter before baking. You can also sauté shredded carrots, summer squash or butternut squash for about five minutes before adding them to pasta sauce for a quick, veggie-filled meal. Even your pickiest of eaters may not notice!
Get mushy!
Replace half the ground meat in recipes like burgers, meatloaf and meatballs with cooked chopped mushrooms. Finely chop your choice of mushrooms using a knife or a food processor, then sauté in a little olive oil until soft – about three minutes or so. Once the mushrooms are cool, gently mix them with your lean ground chicken, turkey or beef. Cook thoroughly and follow the recipe as is. Voila! Another veggie-ful meal for the family.
Get Cheesy!
Cooked and pureed orange vegetables like butternut squash, sweet potatoes and carrots can be blended, unnoticed, into cheesy dishes we all love like macaroni and cheese, lasagna, or baked enchiladas. You end up using less cheese, which cuts some of the saturated fat and sodium. You can also add the sweeter-tasting veggies to a blender with some low-sodium broth and puree them into a smooth soup that most kiddos (and adults) will love.
Be smooth!
Grab that blender and put it to work! When you’re making your favorite fruit smoothie, add in a frozen banana and some spinach, carrots, squash or just about any vegetable (cooked is easier to blend, FYI). The frozen banana makes for a sweet, thick, and creamy smoothie and it adds a strong banana flavor that helps hide the flavor of the veggies. Want a more colorful smoothie? Try adding beet, avocado or sweet potato to change the tint. You’ll be surprised at how bright – and healthy — your breakfast will be!
Have you successfully snuck veggies past your family before? Tell us about it using #AddColor on our Facebook and Twitter pages.
Last Updated: February 2, 2017
Copyright © 2017 American Heart Association.
https://healthyforgood.heart.org/add-color/articles/sneaking-more-vegetables-into-meals
Healthier Choices for Eating Out
Healthier Choices Eating Out
https://healthyforgood.heart.org/Eat-mart/Articles/Dining-Out-Doesnt-Mean-Ditch-Your-Diet
Here are some easy swaps that will help you make the healthy choice:
LOSE IT |
CHOOSE IT |
|
| bacon, sausage & other fatty, salty meats | skinless chicken, fish, lean meat | |
| white bread, rice and pasta | whole-grain versions | |
| cream-based or cheese soups | broth-based soup with lots of veggies | |
| deep-fried, pan-fried, extra crispy, creamed, stuffed | grilled, sautéed, roasted, steamed, baked, poached | |
| fries | baked potato or side salad | |
| refried beans | pintos or black beans | |
| sour cream, queso | guacamole, pico de gallo | |
| salty sauces like soy, teriyaki, cocktail, au jus | light sauces flavored with herbs, spices, vinegar, wine | |
| all-you-can-eat, supersize, buffet | a la carte, light menu, salad bar | |
| traditional desserts, cookies, ice cream | fresh fruit and fruit-based desserts | |
| regular soda, sweet tea, sugary cocktails | water, 100% juice, diet soda, seltzer, spritzers |
Be prepared when you go out to eat. Healthy choices can be found if you know what to look for and how to ask. Bon appetit!
Quick and Easy Cabbage Soup
Cabbage season has arrived in Indiana!
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What You’ll Need
- 1 medium head green cabbage
- 1 can (6 ounces) V-8 juice or tomato juice
- 1/2 cup (4 ounces) chicken broth or vegetable broth
- 1/2 teaspoon Cajun seasoning blend
- 1/2 teaspoon onion powder
- Salt and pepper, to taste
How to Make It
- Cut cabbage into large pieces, discarding outer leaves and core.
- Pack into a large saucepan and add remaining ingredients.
- Cover and bring to a boil.
- Reduce heat and simmer for 30 to 40 minutes, or until cabbage is tender.
https://www.thespruce.com/quick-and-easy-cabbage-with-tomato-juice-3052264
Healthy Snacking
Whether sweet or savory, you can manage your snack cravings with great choices.
Let’s be real, we all snack. And actually, snacking isn’t “bad” for you if you do it in moderation and make healthy choices. Try these tips to do both!
Yes, we all have long days at work where we start craving something sweet or need something salty to help us snap out of the workday lull, but if you’re smart about how you snack you’ll feel, and maybe even look, better. And who doesn’t want that?
First: Munchies that crunch.
So we’re talking about:
- Apples and pears
- Carrot and celery sticks
- Bell pepper slices
- Zucchini or cucumber circles (Sounds fancy, huh?)
- Roasted chickpeas
- Broccoli and cauliflower florets
- Popcorn (It’s a whole grain! Who knew?)
- Rice cakes and whole-grain crackers
- Nuts and seeds (Hit those good fats!)
Second: Rethink your drink.
Ditch your high-sugar go-to and try:
- Plain or sparkling water (Not glam enough? Add some fruit and herbs to it!)
- Fat-free milk or plain soymilk
- Unsweetened tea or coffee
- 100% fruit juice (Stick to a small glass)
- Low-sodium tomato or mixed vegetable juice
Third: Snacks that satisfy.
Guaranteed to fill you right up:
- Whole-grain toast with peanut or almond butter
- Cherry tomatoes with hummus
- Low-fat or fat-free cheese
- Plain low-fat or fat-free yogurt (An awesome pairing with fruit!)
- Fruit and veggie smoothie
- Whole-grain crackers with canned tuna or salmon
And finally (drumroll please): Snacks to curb your sweet tooth.
Give these a try:
- Canned fruit (in natural juice or light syrup)
- Thin slice of angel food cake or homemade banana-nut bread
- Baked apple
- Raisins, dates, figs and other unsweetened dried fruits
- Frozen banana
- Frozen grapes
- Fresh fruit salad (Use your imagination and get creative when choosing fruits)
https://healthyforgood.heart.org/add-color/articles/healthy-snacking