Category Archives: Think Before You Eat

Pumpkin Dip

Posted on by

Apple Wedges With Pumpkin Almond Butter Dip

Breakfast is a snap with this simple dip:

  • 1/2 c pumpkin puree (canned or from scratch)
  • 1/3 c almond butter (or crunchy peanut butter)
  • 2 T maple syrup
  • 1/3 t. cinnamon
  • 24 slices of apples

Complete this Healthy Plate: Add a glass of skim milk and whole grain toast.

 

 

 

 

Sneaking More Vegetables In

Posted on by

sneaking more vegetables into meals

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!

If you’re the primary cook in your family, and pasta sauce and French fries are the only veggies going down at your home, you may want to get a bit sneakier. We’ve come up with some pretty cool ways to help you add vegetables into meals without anyone knowing. You get to be creative and it doesn’t take much work. Saving time and eating healthy — sounds like a winning combination!

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

Potato and Pumpkin Gratin

Posted on by

Ingredients

  • 1 pound small all-purpose potatoes, halved
  • 1 1/2 pounds pumpkin
  • 1/2 cup apple cider
  • 10 ounces vegetable broth
  • 1 small sprig of fresh rosemary
  • 1 large red onion, halved and thinly sliced
  • 3 beefsteak tomatoes, thickly sliced
  • 2 sprigs fresh oregano, stalks discarded
  • 12 cups grated Parmesan cheese
  • 1 cup fresh white bread crumbs
  • Salt and pepper

Instructions:

Preheat the oven to 350°F. In a medium saucepan, combine potatoes and water to cover. Bring to a boil. Cook for 15 to 20 minutes or until just tender. Drain.

In large saucepan, combine pumpkin, cider and broth. Add rosemary. Bring to a boil, partially cover pan, and simmer 15 minutes. Add onion and continue to cook for 10 minutes. Discard rosemary and add salt and pepper to taste.

Slice potatoes and arrange half of them over the bottom of a 2 quart ovenproof baking dish. Lay half the tomato slices on the potatoes and scatter half the oregano leaves over. Season to taste with salt and pepper, and sprinkle with half of the cheese.

Spoon cooked pumpkin on top, adding all the cooking liquid. Top with remaining potatoes, tomatoes and oregano. Mix remaining cheese with bread crumbs and sprinkle over top of vegetables.

Bake gratin for 35 to 40 minutes or until topping is crisp and golden brown. Serve hot.

Nutritional Information(per serving)

  • Calories: 480
  • Fat: 18g
  • Saturated Fat: 11g
  • Cholesterol: 45mg
  • Sodium: 370mg
  • Carbs: 53g
  • Protein: 30g
  • Fiber: 6g

Healthier Choices for Eating Out

Posted on by

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

Posted on by

Cabbage season has arrived in Indiana!

Fresh organic vegetables, baby cabbage
Diana Miller/Getty Images
  • 50 mins
  • Prep: 15 mins,
  • Cook: 35 mins
  • Yield: 6 servings

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
  1. Cut cabbage into large pieces, discarding outer leaves and core.
  2. Pack into a large saucepan and add remaining ingredients.
  3. Cover and bring to a boil.
  4. 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

Posted on by
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?
As boring as “healthy snacks” might sound, you’d be surprised at just how tasty they are, all the new things you’ll get to try, and how easy they are to tote around with you on the go. (Seriously, they fit in your laptop bag, purse, workout bag or backpack just as easily as the prepackaged stuff.)So, let’s toss the excuses aside and run through some of the healthy, nutritious items that you should be adding to the top of your grocery list.

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

Go Ahead and Eat Out Smartly!

Posted on by

Who’s cooking tonight? Don’t roll your eyes.

We know how hectic life is – working late, after-school activities, trying to cram in a gym session, and catching up with friends, or better still, your spouse! Sometimes cooking at home just isn’t an option.

What you need to know is that there are healthy options when dining out. Many restaurants now offer delicious meals and menu items that are better for you. But it still takes a little bit of effort and a splash of willpower to construct a healthy meal away from home.

So what do you need to know, do and look for when dining out?

Let us break it down for you with our top ten tips:

  • Search it. This is the information age! Look up the menu and decide what you want before you go. Lots of restaurants and fast food chains now have nutrition information on their websites.
  • Look for clues. The menu may have “healthy” designations or symbols, or key words in the names of some items (like light, fresh, fit, vegetarian, skinny, and so on) which indicate they could be a better choice.
  • Check it out. In select restaurants, look for the Heart-Check mark on the menu. It’s an easy way to spot healthier choices that meet the trusted nutrition standards of the American Heart Association.
  • Use your words. Sure, nobody wants to be “that guy,” but it’s really OK to ask your server or even the chef about ingredients, preparation methods, or substitutions.
  • Just say no. Resist the upsell and freebies. Yeah, we know the cocktails and appetizers can be tempting, but just remember they can add fat, sodium, sugar and calories – not to mention expense — that you don’t need. And while you’re at it, you don’t have to accept the “complimentary” bread and butter or chips and salsa!
  • Color your plate. The kiddie crayons on the table aren’t the only way to add color to your meal! Look for colorful fruits and vegetables you can add as sides or substitutes for other ingredients in your dish.
  • Have it your way. What do you do if you just can’t find a healthy option? Be bold, and see what’s possible! Combine side veggies or items from different dishes. Ask if they can prepare your food to order. This may not work in the drive-thru window, but most chefs at sit-down restaurants want to be able to satisfy their diners, so it’s worth a shot!
  • Check your oil. Ask about butter, solid fats and cooking oils used in the kitchen, and request that healthier nontropical vegetable oils be used instead. Swap the bad fats for healthy ones your body actually needs!
  • Keep it on the side. Request that butter, cheese, toppings, salad dressings, sauces and gravies be served on the side so you control how much you use. Look who’s in the driver’s seat now!
  • You can half it all. If the portions are large, share an entrée or set aside half to take home before you start eating. Split “indulgences” like appetizers, fries and desserts. Don’t supersize it, rightsize it.

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!

Last Updated: January 10, 2017

Article copyright © 2016 American Heart Association.

https://healthyforgood.heart.org/Eat-smart/Articles/Dining-Out-Doesnt-Mean-Ditch-Your-Diet

Sodium Reduction – Easy Steps

Posted on by

Annette Gray, Leader Culinary Innovation and Research and Development Chef for Aramark.

For years, we at Aramark have been working on our commitment to health and wellness, with our team of 750 dietitians and our Healthy for Life® program in place. At the same time, the American Heart Association had been working on improving the cardiovascular health of all Americans and reducing deaths from cardiovascular diseases and stroke by 20 percent. In 2015, when we realized we shared common goals, we decided to team up and Healthy for Life 20 by 20 was born, our joint initiative to, by 2020, improve the health of all Americans by 20 percent.

How exactly do we plan to achieve this ambitious goal over five years? In addition to consumer education, community health programs and other efforts, a significant portion of our initiative involves healthy menu innovation to reduce calories, saturated fat and sodium levels while increasing fruits, vegetables and whole grains. Because we’re one of the largest food service providers in the U.S., these changes we’re making in our kitchen stand to impact 10 billion meals by 2020.

  1. Sandwich bread swaps: To start, we completely overhauled our sandwich program to include more whole grain options. Most people don’t realize that sliced bread is a sneaky source of salt and some whole grain brands are actually higher in sodium than white breads. Our Product Development team asked consumers while our chefs conducted robust recipe testing to find the best options that would not compromise taste or increase overall sodium levels. This enabled us to keep quality paramount and our consumers satisfied. So when you’re shopping for bread, even whole grain types, check the nutrition labels for sodium content.
  2. Healthy condiments hacks: We’re challenging the norm when it comes to everyday condiments, too. In some of our accounts, we’re switching from mayonnaise to Greek yogurt. This helps cut down on sodium, saturated fat, and calories, and it gives a little protein boost without impacting overall flavor. Another healthy condiment we’re incorporating is hummus. Most people probably think of this as a dip but this chickpea-based spread has a thick and creamy texture that has been well received on some of our vegetarian sandwich options and in some of our salad dressing recipes.
  3. Staying in season: We’ve made great strides in keeping our produce seasonal as a way to keep our customers excited and we’re happy to say it’s worked. Fresh fruit and vegetables typically have more flavor when they’re in season. Think of sweet corn and strawberries in the summer and delicious, juicy oranges in the winter. Filling up on fruits and vegetables naturally helps displace more processed foods which are typically higher in sodium.
  4. Plant-forward bowls: One of our greatest successes has been featuring whole grain bowls. Our bowl meals incorporate 50 percent whole grains, like farro, quinoa or brown rice and 50 percent vegetables, like Brussel sprouts, bell peppers, winter squash, mushrooms and more. Our grain bowls only have an average of 430 milligrams of sodium.
  5. Small steps: One of the biggest lessons we’ve learned in enhancing with our menus is that you can’t go from zero to 100. For example, instead of completely removing sodium from our soups right away, or moving all the way to low sodium varieties that many people don’t enjoy, we make subtle changes by reducing the amount of sodium by 100 or 200 milligrams at a time – replacing sodium as we go with other flavorful ingredients like herbs and spices and even vegetables purees.https://sodiumbreakup.heart.org/healthy_menu_innovation_that_can_help_everyone_be_healthy_for_life?utm_source=SRI&utm_medium=Email&utm_term=HFGweekly&utm_content=Aramark&utm_campaign=SodiumBreakup