Posts in: Healthy Eating
Posted in: Healthy Eating // 3 Comments
By Jon Vredenburg
Are you still struggling with getting your recommended servings of fruits and vegetables each day? It can be quite a challenge. For me, it would be much easier if we could just go ahead and call bacon a vegetable or give a vote of confidence to pizza sauce. However, my doctor might pelt me with organic produce for such a suggestion.
Instead, let us focus on the two flavor packed produce items that will complement a wide variety of dishes and see if that puts momentum in your grocery cart.
Let’s start with pineapple, America’s second favorite tropical fruit (playing second banana to the banana in this category). The pineapple boasts exceptional juiciness and vibrant flavor. It presents a good balance of sweetness and tartness as well. When purchasing pineapple, look for bright green leaves and a sweet fragrant aroma from the stem end. The whole fruit should have a bit of softness too.
If you have a good knife and trustworthy motor skills, slice the stem and base off and cut the fruit rinds from the top to bottom. Once the fruit is trimmed away from the core it should be stored in a sealed container with its juice. It can be kept in the refrigerator for five to seven days.
Grilling the pineapple can give a savory boost to your next cookout. Combine a small amount of juice, oil and pepper and then lightly brush this on the pineapple before placing it on the grill. Grill for about two minutes per side. Try the finished product as part of pork kebobs, or enjoy it sliced over barbeque chicken. Finely diced pineapple also mixes well with salsa.
Another versatile item from the produce section is the tomato. Most Americans enjoy the vegetable as ketchup, but there are numerous menu destinations for this vegetable. Tomatoes taste great sliced on top of baked chicken and a thin layer of mozzarella cheese. You can also try some of those same tomato slices on sandwich bread with basil leaves and bacon (yes!) for an upgrade to the BLT. I can only imagine what would happen if you Googled ‘Bacon’ and ‘Nutrition Facts’ so I will save you the trouble and tell you that the average slice has about 40 calories. Do not embarrass your palate with turkey bacon either, since it provides no real nutrition advantages. If the BLT is not your style, take the tomato slices and drizzle with balsamic vinaigrette, basil and mint for a nice heirloom salad.
Until next time!
Posted in: Healthy Eating // 3 Comments
Question:
Every year, I make a New Year’s Resolution to be healthier, but most of the time I find that I don’t follow through with it because my family doesn’t like to eat healthy. When it comes to family meals, especially during the holidays, my family can never agree. I’m struggling to eat a healthier diet while keeping the meals delicious and filling! Making decisions in the kitchen has become a constant struggle between feeding hungry appetites and keeping those appetites healthy. When it comes down to it, my family just doesn’t like eating healthy. I often find myself cooking two meals, one for me, and one that my family will eat. How can I keep the family eating together without spoiling my resolution to finally fit into that little black dress? Please help!
Thanks,
Mary
Answer:
So many times, people get discouraged when it comes to bringing the family together for dinner. Here are some tips to get your whole family involved.
Make a family agreement. Sit down with your family and set healthy goals. Let them know the importance of being healthy and the benefits of doing it together.
Plan meals together. Get your family’s input on what they would like to eat. Give them choices, but remind them to keep nutrition in mind.
Take the family shopping. Make it a fun event going to the grocery store, or the farmers market. Tell your kids to each pick out a new fruit or vegetable they haven’t tried. They may be surprised with the kinds of exotic fruits are out there.
Get the kids in the kitchen. Giving your children responsibilities in the kitchen will make them proud of what they make, and more likely to eat the finished product!
Make it fun. Try shaping their vegetables in a funny face, or tell your kids to see how many different colors they can put on their plate. Anything that will get them more likely to try new foods!
Exercise as a family. Go on walks after dinner or take the whole family to the park.
Surprise them. Chop up vegetables and put them in a casserole or pasta.
Be patient. It will most likely take a few different tries before your kids get used to the idea. Don’t bribe them, and always be a healthy eating role model.
Ask a Health Coach questions and answers are compiled by Health Designs.
Posted in: Healthy Eating // 7 Comments
Check out these healthy holiday recipe tips. Thank you to Joan Dandeneau and Michael Swain for submitting some of their favorites!
Click on this recipe from Eating Well for a healthy roasted turkey option.
Healthy Collard Greens
Ingredients
1/2 cup extra-virgin olive oil
2 pounds collard greens, stems and inner ribs removed, leaves coarsely chopped (Mustard Greens work too)
1 large onion, thinly sliced
3 garlic cloves, minced
1 large jalapeño, seeded and sliced
1 pint grape tomatoes, halved
3/4 cup water
2 tablespoons white wine vinegar
Salt and freshly ground pepper
Directions
In a large pot, heat the olive oil. Add the onion, garlic and jalapeño and cook over moderate heat until softened, about 6 minutes. Add the greens, season with salt and pepper and toss to wilt. Stir in the tomatoes, water and vinegar, cover and cook over low heat, stirring occasionally, until the greens are tender and the tomatoes are soft, 15 to 30 minutes.
Cranberry Ginger Relish
12 oz cranberries fresh or frozen defrosted
1 apple, cored and chopped in the 1/3 inch pieces
1/2 raw organic honey
1/2 C water
1 1/2 TBSP fresh ginger, finely minced
Zest and Juice of 1/2 lemon
1/8 sea salt
Add all ingredients to a large saucepan and bring to a boil over medium-high heat. Reduce heat to medium-low and cook for 8-10 minutes or until cranberries break down, apples soften and mixture thickens. Sauce will continue to thicken slightly as it chills. Stir often to prevent sticking to bottom of pan. Transfer to a serving dish or storage container. Cover and chill for at least 3 hours. Keeps up to 5 days in the refrigerator.
Clean Eating Pumpkin Pie
(Makes 2 traditional sized pies)
Ingredients
2 cups prepared pumpkin
1/2 cup agave or honey
4 egg whites
1 1/2 tsp. cinnamon
1/2 tsp. ground ginger
1/4 tsp. ground cloves
1 1/2 cups fat free milk (you can substitute unsweetened soy milk or unsweetened almond milk)
DirectionsCombine all ingredients in a large mixing bowl, and mix thoroughly. Pour mixture into pie crusts (wholewheat ones). Bake at 425 degrees F. for 15 minutes. Reduce oven temperature to 350 degrees F. and bake for 45 additional minutes.
Note: This pie is not very sweet. If you prefer a sweeter pie, add an additional 1/4 cup of agave.
