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.

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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!

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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.

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Dos and Don’ts for Baby’s First Foods

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Introducing your baby to solid foods is an exciting milestone your little one (and her taste buds) is sure to enjoy. When you start introducing children to the world of solid foods, you are helping them shape food and feeding habits while establishing healthy eating patterns.

Not sure how to get your baby started on solid foods? These tips will help.

Is My Baby Ready for Solid Foods?

DO check with your pediatrician before starting solid foods. Most in the medical community agree the best time to start your baby on solid foods is when she is 4 to 6 months old. Look for physical signs that your baby is ready for solids, such as sitting up with limited support, good head and neck control and keeping most of the food in her mouth and swallowing it.

DON’T get caught up in comparing your baby’s progress or readiness to start solids to another baby. Not all babies reach milestones at the same time. Never force your baby to eat if she cries or turns away when you offer solids. She might not be ready to try eating from a spoon, or she might just not be hungry! Go back to nursing or bottle-feeding exclusively for a day or two before trying again.

What Should I Feed My Baby?

DO start with a single-grain infant cereal mixed with breast milk or formula, or a pureed fruit or vegetable. Some easily tolerated first foods are iron-fortified infant rice or oatmeal cereal, pureed avocado, banana, sweet potato, carrots, pears or peas. Mix breast milk or formula with your desired pureed food until it has a thin, liquid consistency. Gradually increase the thickness of the puree when your baby can swallow without trouble. Wait three to four days before introducing another food to your baby. If you suspect a reaction, stop feeding your baby the new food immediately and contact your pediatrician.

DON’T stop breast-feeding or formula-feeding just because you’re working on the switch to solids. Breast milk or formula is still your baby’s main source of nutrition and calories. And, even if it might seem like an easy out, never add honey, salt or sugar to baby food to “entice” or “trick” your baby into liking a certain food.

How Do I Feed My Baby?

DO try to relax. Most of the first few solid-food feedings will wind up on your baby’s face, hands and bib. While there is no exact serving size of solid foods for babies, the general rule of thumb is to start small, giving your baby about one to two teaspoons of pureed food. Gradually increase this amount over time.

DON’T feed your baby solid foods from a bottle. Always spoon-feed from a bowl, not from the jar of baby food unless she will finish it. Feeding your baby directly from the jar may introduce bacteria from your baby’s mouth to her spoon and back into the food, creating a food safety issue. If your baby is still hungry, use a clean spoon to take more food from the jar. Stop feeding your baby when she turns her head away from the spoon or keeps her mouth closed. Never force-feed a baby.

Whatever happens, don’t get discouraged and do enjoy the ride. With a little patience and creativity, you can make your baby’s first solid food eating experience fun for everyone involved!

Adapted by: Katherine Serbinski, MS, RD

Tip of the Day

Reach for produce! Enjoying fruits and vegetables is a delicious way to get vitamins, minerals and fiber. People who enjoy fruits and vegetables as part of an overall healthy diet may lower their risk of some chronic diseases.

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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.

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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.

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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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