Rockin’ Moroccan Stew

 

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2 tsp olive oil

1 c chopped onion

1 c diced celery

1 c  chopped green pepper

1 clove garlic, minced

3 c low sodium vegetable broth

3 c unpeeled, cubed sweet potatoes

1 14oz can diced or stewed tomatoes, with juice

1 14 oz can garbanzo beans, drained and rinsed

Juice of one lemon or 2 T refrigerated lemon juice

2 tsp grated fresh ginger

1 tsp cumin

1 tsp curry

1 tsp ground coriander

1 tsp chili powder

1 tsp black pepper

1 c raisins

2 T natural peanut butter

2 T chopped fresh cilantro

Heat oil in a heavy, large pot. Add onions, celery and green pepper and saute over medium-high heat. Cook and stir until veggies begin to soften; add garlic. Continue cooking another couple minutes until veggies are translucent. Add all remaining ingredients except raisins, peanut butter and cilantro. Bring to a boil, then reduce heat and simmer covered about 20 minutes. Stir in raisins, peanut butter and cilantro. Mix well, then simmer for another 5 minutes to blend flavors. Serve hot.

Nutrition Facts Per Serving:

Calories 236, Fat 4g, Saturated fat 0.5 g, Carbohydrates 46g, Fiber 7g, Protein 6g, Sodium 360mg

This recipe is vegan and gluten free; even die hard meat eaters find this a delicious and satisfying meal.

Tip of the day

A better-for-you brew. Get some calcium along with your morning caffeine boost. Make or order your coffee, latte, or cappuccino with fat-free or low-fat milk.

Daily Inspiration

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Crab Rangoon

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Ingredients: 

Olive oil cooking spray

24 wonton wrappers

8 ounces lump crab meat

1 teaspoon Worcestershire sauce

2 1/2 teaspoons curry powder

1 teaspoon ground ginger

1/2 teaspoon cayenne pepper

1/2 cup reduced fat cream cheese

1/3 cup scallions, washed and thinly sliced

Directions:

  1. Preheat oven to 375F and spray mini muffin tin with cooking spray.
  2. In a mixing bowl, combine crab, worcestershire, curry, ginger, and cayenne.
  3. Mix with a fork, breaking up large chunks of crab, then add cream cheese, mashing with a fork until fully incorporated.
  4. Using a teaspoon, spoon filling mixture into wontons.
  5. Push each stuffed wonton into a muffin tin.
  6. Fold ends of wrappers over mixture and seal with fingers after dipping in water.
  7. Bake for 10 minutes, until ends are slightly browned, garnish with scallions, and serve hot.

Adapted from Generation Y Foodie

Tip of the Day

Are you getting enough Vitamin C? We’ve all heard oranges are an excellent source of Vitamin C but this vitamin can also be found in veggies, like broccoli!

Daily Inspiration 

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Persimmon Pear Salad

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Persimmons contain at least 20% of the daily value of vitamin C. These thin skinned fruits are an easy choice for salads and out-of-hand eating.

Slice 2 persimmons and 1 medium red pear into wedges. Toss 4 cups baby spinach with 1/2 cup crumbled feta; 4 tablespoons finely chopped toasted pecans; and fruit. Drizzle with 2 tablespoon of olive oil and 2 to 3 teaspoons of balsamic vinegar.

Makes 4 servings

Per Serving: 210 calories, 16 g fat (4 g sat), 16 g carbs, 250 mg sodium, 3 g fiber, 4 g protein

Tip of the Day 

Portion update! Today’s average bagel is twice the size is was 20 years ago. That also means twice the number of calories. Keep portion size in mind at your next meal to cut down on calories.

Daily Inspiration 

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Date-Oatmeal Stuffed Apples

Dates: Rich and sweet, they are a good source of fiber, magnesium, potassium, and health-promoting polyphenols.

 

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Mix 1/2 cup cooked cold oatmeal; 1/4 cup toasted chopped hazelnuts; 5 chopped, pitted dates; 1 tablespoon maple syrup; 1/4 teaspoon nutmeg; and a pinch of salt. Use a melon baller to make a cavity three quarters deep in each of 4 Rome apples and pack with filling. Place apples in a baking dish, pour 1/2 cup apple juice around them, cover with foil, and bake at 375 until tender, 40 to 70 minutes. Top with a teaspoon of heavy whipping cream.

Makes 4 servings

Per Serving: 270 cal, 6 g fat (1 g sat), 58 g carbs, 40 mg sodium, 8 g fiber, 3 g protein

Tip of the Day

Up for a challenge? Challenge yourself to make half your grains whole. Mix white rice with equal parts brown rice and enjoy with a veggie-filled chicken stir-fry. Serve with a side of fruit and a glass of milk to include all 5 food groups.

Daily Inspiration

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Best Practices at Home from School Lunches

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School lunches have a large influence on your child’s diet, and they have come a long way in offering healthful meals to students. Schools across the country have begun to remove unhealthful processed meats and dairy products from their menus in favor of more plant-based options. Recently, P.S. 244 in Queens, N.Y. and The Village School in Eugene, Ore., switched to a vegetarian menu while the K-12 MUSE School in Calabasas, Calif., adopted a plant-based menu for optimal sustainability and nutrition. As a parent, you may ask yourself, “How can I adopt some of these healthful practices for my children at home?” Healthful eating starts at home.

Simple tasks, such as letting your children be involved in choosing fruits and vegetables at the grocery store or helping you cook healthful meals at home, can be great teaching tools. This hands-on experience will help make them more likely to choose healthier items elsewhere. Eating habits are set in early childhood. A vegetarian diet can give your child the opportunity to experience a variety of wonderful, nutritious foods.

Try new snack ideas between meals to ensure healthful options are available:

  1. Chopped raw vegetables and dip
  2. Chunks of avocado, cucumber, or cooked sweet potato
  3. Breadsticks or pita chips with hummus
  4. Dried fruits, especially raisins
  5. Frozen bananas blended with a little nondairy milk
  6. Nuts, especially mixed with dried fruit
  • Avoid beverages with added fat, salt, and sugar, such as soda and fruit punch, and avoid fried snack foods. Instead of building meals around fatty meats and cheeses, try whole grains, legumes (such as beans and peas), fruits, and vegetables seasoned with herbs, spices, and lemon juice instead of added salt.
  • Use the Power Plate to plan new daily meals to maintain a healthy weight and reduce their risk of certain diseases later in life. Try new fruits and vegetables in your favorite recipes or explore new low-fat options alongside your child.

Tip of the Day

Veggies at breakfast? Who said you can’t have veggies at breakfast? Omelets and frittatas are a great way to enjoy veggies in the morning! Try adding mushrooms, peppers, spinach or tomatoes!

Daily Inspiration 

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Easy Vegetarian Crock-Pot Chili

Serves: 8

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1 can Black Beans, rinsed and drained

1 can Kidney Beans, rinsed and drained

1 can Garbanzo Beans, rinsed and drained

2 cans Diced tomatoes

2 Tbsp. Tomato Paste

1 cp. Frozen Corn

1 large Onion, chopped

1 Green Pepper, chopped

3 Carrots, peeled and chopped

3 cloves of garlic, crushed

1 tsp. Cumin

Dash of Tabasco Sauce

Dash of Worcestershire Sauce

1 qt. low sodium Vegetable Broth

1/4 tsp. Salt or to taste

Place all ingredients in a large slow-cooker and cook on low for 6-8 hours or on high for 2-4 hours.

Nutrition Facts Per Serving: 

Calories 220, Fat 1.5g, Saturated Fat 0g, Carbohydrate 42g, Fiber 12g, Protein 11g, Sodium 620mg

Tip of the Day

Are you food safe? Use a food thermometer when cooking. A food thermometer should be used to ensure that food is cooked and held at safe temperatures until eaten.

Daily Inspiration 

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Butternut Squash Mac & Cheese….Minus the Cheese

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Base:

3 cups of quinoa penne (noodles, rice, zucchini can also be used)

Sauce:

3 cups cubed butternut squash, baked until soft

1/2 onion

1 garlic clove

1/4 cup cashews or other nuts

1/2 avocado

1/4 cup nutritional yeast

1/2 teaspoon turmeric

1/2 teaspoon coriander

1/2 teaspoon paprika

3 dates (or 1 teaspoon liquid sweetener)

Salt & pepper to taste

Water as added

Prepare the base: Cook the noodles, rice, or whatever base you choose.

To make the sauce: Blend everything well until smooth and creamy. Mix into the base.

Adapted from This Rawsom Vegan Life 

Tip of the Day

Invest in yourself. Making healthy food and lifestyle choices can help you feel good and be at your best. It’s also an investment into good health for years to come.

Daily Inspiration 

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