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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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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Tofu Ceviche

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Prep: 20 minutes

Chill: 15 minutes

Serves: 4

Ingredients:

1.5 lb. firm tofu

1/2 cup cider or sherry vinegar

1 tsp. sugar

Salt and freshly ground black pepper

4 scallions, sliced

1 tsp minced garlic, 1 clove

1 bunch radishes, sliced or chopped

1 cucumber, sliced or chopped

1 avocado, cubed

1 Tbsp. olive oil

1/2 cup chopped fresh cilantro

Directions:

  1. Cut tofu into small cubes. In a large bowl, put vinegar, sugar, 1 tsp. salt and 1 cup water. Whisk to combine, then add scallions, garlic and tofu; toss gently to coat with marinade. Refrigerate for at least 15 minutes and up to 2 days.
  2. Drain tofu mixture, reserving pickling liquid. In a separate large bowl, put tofu mixture and add radishes, cucumber and avocado.
  3. Toss ceviche with 2 Tbsp reserved pickling liquid, plus oil and 1/2 tsp pepper. Taste and adjust seasoning, adding more pickling liquid if desired. Sprinkle with cilantro and serve.

Per serving: 265 calories, 18g Fat (2g Sat), 0mg Chol., 3g Fiber, 17g Pro., 13g Carb., 596mg Sod., 3mg Iron, 356mg Calcium

Reprinted from Health

Tip of the Day

Think beyond breakfast. Eggs contain protein and other healthy nutrients, so enjoy them any time of the day. Try a healthy quiche recipe or top your salad with a hard cooked egg.

Daily Inspiration

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Sweet Potato Crisp

 

Serves: 12

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Ingredients: 

2 lbs. sweet potatoes

5 c. water

1/2 c. sugar

3 T. all purpose flour

1/2 tsp. ground cinnamon

1/4 tsp. ground nutmeg

1/4 tsp. salt

1 T. butter, cut into small pieces

Ingredients for topping:

1 c. quick cooking oats

1/2 c. all purpose or whole wheat flour

1/2 tsp. ground cinnamon

1/4 c. brown sugar

1/4 c. butter, melted

Instructions:

Preheat oven to 400. Prepare 13 X 9 inch baking dish by spraying with vegetable oil spray (not olive oil). Peel potatoes and slice 1/4 inch thick. Add potatoes and water to saucepan. Cook potatoes until crisp tender, about 8-10 minutes. Drain potatoes, reserving 1.5 c. liquid. Combine sugar, flour, cinnamon, nutmeg, and salt in separate bowl. Layer potatoes in pan, sprinkling flour mixture on top of each layer. Pour reserved liquid over potato mixture. Dot with butter. In another bowl combine topping ingredients and sprinkle topping on top of potato mixture. Bake for 30-35 minutes or until top has browned.

Nutrition per serving:

Calories 190, Fat 5g, Saturated Fat 3g, Carbohydrates 34g, Fiber 4g, Protein 3g, Sodium 120mg

Original author: Barbara Hopkins MMSc RD LD

Tip of the Day

Go on a grocery field trip. Use grocery shopping to teach your child about food and nutrition. Discuss where vegetables, fruits, grains, dairy, and protein foods come from. Let your children make healthy choices.

Daily Inspiration 

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Sodium-packed medications raise stroke and death risks

Many formulations of common medications contain high levels of sodium, and a new study finds that people who take those medications are 22% more likely to suffer a non-fatal stroke and 28% more likely to die of any cause than people who take the same medications in formulations that do not contain sodium. Among the patients in the study who took medications containing sodium, the median daily sodium dose from those medicines alone was 106.8 millimoles a day; higher than the recommended daily maximum dietary intake of 104 millimoles a day. Medicines that come in powdered, effervescent or soluble formulations tend to be particularly high in sodium, and researchers in London and Dundee, Scotland, collected a list of 24 drugs that were available in such formulations. Among them were effervescent or soluble versions of the pain relievers acetaminophen and aspirin, metoclopramide, taken to soothe stomach ulcers and gastrointestinal reflux, and calcium and zinc supplements.

They then combed through a computerized database of British medical records to follow 1,292,337 patients for an average of just over seven years. Their aim was to detect whether people who suffered cardiovascular “events” were more or less likely than those who had not taken medications high in sodium content. In that time, 61,072 patients suffered a non-fatal stroke, heart attack or death attributable to vascular disease. The researchers drew from the medical records to match those patients with control subjects similar in age, sex and health status. Then, they looked for a recent history of taking sodium-containing medications in both groups.

Those who suffered a stroke, a heart attack or vascular death were, on average 16% more likely to have taken high-sodium formulations of drugs than those who did not suffer such an outcome. The authors of the study wrote that the public “should be warned about the potential dangers of high sodium intake from prescribed medicines.” They recommended that sodium-containing formulations should only rarely be prescribed when formulations without sodium exist. They also call for the sodium content of medicines to be clearly labeled the same way that foods are labeled. That would be a change, since pharmaceutical manufacturers are not currently required to reveal the sodium content of their formulations.

High dietary sodium intake has been linked to hypertension and can reduce the effectiveness of medication for high blood pressure. Are any of your medications paying you with too much salt? Check the labels for references to sodium carbonite or bicarbonite: Those are clear give-aways.

Tip of the Day

Power up with protein. Protein is essential for building and repairing muscle. Cook with lean or low-fat cuts of beef or pork, and skinless chicken or turkey. Choose seafood twice a week and remember that beans, peas, nuts, and seeds are protein foods too.

Daily Inspiration

“For the preaching of the cross is to them that perish foolishness; but unto us who are saved it is the power of God.”

~ 1 Corinthians 1:18

No sin has been committed in the world today that can compare with the full cup of the universe’s sin that brought Jesus to the cross. To you, sin may be a small thing; to God, it is a great and awful thing. It is the second largest thing in the world; only the love of God is greater.

Moroccan Shrimp with Spinach

 

 

 

 

 

 

 

 

 

 

 

Makes: 4 servings

Prep time: 40 minutes

Cook time: 7 minutes

Ingredients:

1/2 teaspoon ground coriander

1/2 teaspoon ground cumin

1/2 teaspoon paprika

1/4 teaspoon cayenne

pinch of ground allspice

pinch of Old Bay

1/4 teaspoon salt

1 pound large shrimp, peeled and deveined

10 ounces fresh baby spinach (Kale is a great substitute!)

3 tablespoons extra-virgin olive oil

Directions:

  1. Mix the coriander, cumin, paprika, cayenne, allspice, and 1/8 teaspoon salt in a small bowl. Place the shrimp in a large bowl, add the spice mixture and toss to coat. Cover with plastic wrap and refrigerate 30 minutes.

  2. In a large bowl, combine the spinach, oil and remaining salt. Divide spinach and shrimp evenly among four 15-by-12-inch sheets of aluminum foil. Bring the edges of each sheet together and fold tightly to seal.

  3. Heath the grill to medium high. Place packets on grill and close the cover; cook until spinach is wilted and shrimp is opaque, 5 to 7 minutes. Serve immediately.

Nutrition facts per serving:

229 calories, 25 g, protein, 4 g carbohydrates, 12 g fat (2 g saturated fat), 2 g fiber

Fitness

Tip of the Day

Your buddy helps you out! Use the buddy system when trying to reach your goal weight. Friends can support each other in efforts to get healthy.

Choose My Plate

Daily Inspiration X 2

“If any brother has a wife who is not a believer and she is willing to live with him, he must not divorce her. And if a woman has a husband who is not a believer and he is willing to live with her, she must not divorce him. For the unbelieving husband has been sanctified through his wife, and the unbelieving wife has been sanctified through her believing husband.”

~ 1 Corinthians 7:12-14

“Energy and persistence conquer all things.”

~ Benjamin Franklin