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.

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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.

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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.

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Crockpot Chipotle Pulled Pork with Avocado Ranch Sauce

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Yields: 8-10

Prep Time: 15 min

Cook Time: 8 hr

Total Time: 8 hr, 15 min

Ingredients for the pork:

  • 1 Medium yellow onion, sliced
  • 2 Tbsp fresh garlic, minced
  • 3 1/2-4 lbs pork shoulder, excess fat removed

Ingredients for the spice rub:

  • 1 Tbsp brown sugar
  • 1 Tbsp salt
  • 1/4 Tsp smoked paprika
  • 1/2 Tsp cumin powder
  • 1 Tsp chili powder
  • 1/2 Tbsp adobe sauce (from a can of chipotle peppers in adobe sauce)
  • 1 Cup water

Ingredients for the avocado ranch sauce:

  • 1 Small avocado, mashed (about 1/2 cup)
  • 2 Tbsp fresh garlic, minced
  • 1/2 Cup + 2 tbsp low fat or fat free ranch dressing
  • 1 Tbsp + 1 tsp adobe sauce
  • 1/4 Tsp smoked paprika
  • 2 Tsp onion powder
  • 1/2 Tsp chili powder
  • Salt/pepper to taste
  • Whole wheat hamburger buns

Instructions:

  1. Slice the onion and mince the garlic and place in the bottom of a crock pot. Pour in 1 cup water.
  2. Combine all the spices for the spice rub in a small bowl and set aside.
  3. Cut any huge, visible chunks of fat off the pork shoulder and rub it all over with the spice rub, until it is evenly coated.
  4. Place the pork on top of the onions, garlic and water and cook until it is tender and moist, 6-8 hours on high or 8-10 hours on low.
  5. Once the pork is cooked, strain the liquid out of the crock pot and place the solids ( made up of the onions and garlic) back into the crock pot.
  6. Transfer the pork onto a cutting board and shred with 2 forks.
  7. Transfer the shredded pork back into the crock pot and mix with the onions and garlic. Cover and keep warm until ready to serve.
  8. Combine all the sauce ingredients in a food processor and blend until completely smooth and creamy. Season with salt and pepper to taste.
  9. Serve the pulled pork on a whole wheat bun, topped with chipotle sauce.

Reprinted from Food Faith Fitness

Tip of the Day

Wash your produce. Don’t forget to wash fruits and veggies before preparing or eating them. Wash them under running water, including those with skins and rinds that are not eaten.

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The Power-Up Smoothie

Serves: 1

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1 medium ripe peach, sliced

2 Tbsp. chopped avocado

1/3 cup unsweetened frozen strawberries

3/4 cup low-fat (2%) Greek yogurt

3 Tbsp 100% pomegranate juice

1 tsp. grapeseed oil

1 tsp. pure vanilla extract

Blend all ingredients until smooth, and enjoy!

Per Serving: 277 Calories, 11g Fat (3g Sat.), 16g Pro.

Recipe from Keri Glassman, RD

Tip of the Day

Can’t drink milk? If you are lactose intolerant, try lactose-free milk or soymilk (soy beverage) or drink smaller amounts of milk at a time. Check the Nutrition Facts label to be sure your soymilk has about 300 mg of calcium per serving.

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Tangy Brown Rice with Goat Cheese and Greens

Serves: 4

1 T olive oil

1/2 med. onion, diced

img_5101.jpg4 c. swiss chard, chopped

1/2 c reduced-sodium chicken broth

2 T fresh lemon juice

2 c brown rice, cooked

1/2 tsp kosher salt

1/2 tsp ground black pepper

1/4 c goat cheese

Directions: Heat olive oil over medium heat in a large saute pan and add onions. Cook onions until translucent and then add the chopped greens to the pan. Once the greens have cooked down, add the chicken broth and simmer for 5-10 minutes, or until the greens are tender. Add lemon juice, brown rice, salt, and pepper. Stir to combine. After the ingredients are combined, add the goat cheese and stir until the cheese is incorporated in the rice. The brown rice and greens should have a  creamy consistency. If the rice seems too dry, add a little more chicken broth or some water. Serve immediately.

Nutrition Facts Per Serving:

Calories 210, Fat 9g, Saturated Fat 3.5g, Carbohydrate 26g, Fiber 3g, Protein 7g, Sodium 390mg

Note: This recipe is extremely versatile, you can substitute most grains for the brown rice, such as quinoa and barley, for a little variation. You can also substitute a variety of greens for the swiss chard.

Reprinted from Erin Millson, RD

Tip of the Day

Spice it up! Herbs and spices, such as garlic, ginger, oregano, paprika, rosemary, curry and thyme, can boost flavor and replace salt and saturated fat in meals.

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Morning Muesli

Serves: 8

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2 cups rolled oats or 1 cup of oats and 1 cup of ready made muesli

3 T. sunflower seeds (pumpkin seeds work too)

3 T. pecans, chopped (walnuts can be substituted)

3 T. dried fruit (raisin, blueberries)

1 med. apple, grated or finely chopped with skin

3 c. almond milk (rice or coconut milk work as well)

Combine the oats, seeds, nuts, dried fruit, and apple in a large bowl. Heat the vegetarian milk on low heat until it comes to a gentle boil. Pour over the dry mixture, mixing lightly. Cover and refrigerate overnight. Serve cold or heated, if desired. Optional: substitute a small banana, cut in chunks for the apple.

Nutrition Facts Per Serving:

Calories 230, Fat 7g, Saturated Fat 0.5g, Carbohydrate 37g, Fiber 6g, Protein 7g, Sodium 75mg

Note: Make it gluten free by using certified gluten free oats. This muesli has fiber, vitamin C and antioxidants; a delicious and easy way to start your day.

Reprint from Cheryl Orlansky, RD LD CDE

Tip of the Day

Know when to buy. Maximize your savings by using coupons on sale items. You may find deals such as “buy one get one free.”

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