Recipe: Garlic Parmesan Croutons
May 26th, 2010 | by Pam Stuppy
INGREDIENTS
- 2 Tbsp. olive oil
- 2 garlic cloves, minced
- 6 slices whole grain bread (preferably thick-sliced)
- About 1 Tbsp. freshly grated Parmesan (or Romano cheese)
INSTRUCTIONS
Sauté garlic lightly in olive oil about 1-2 minutes.
Lightly toast bread. Brush oil on toast; sprinkle with cheese; broil lightly.
Cut each slice of bread into 9 cubes. Sprinkle over soup.
CONTRIBUTIONS TO BETTER HEALTH
- olive oil is heart healthy
- minimal oil is brushed on to save calories as compared to when croutons are deep fried
- Parmesan and Romano cheeses have lots of flavor but minimal saturated fat (about 1.5gm/Tbsp.) compared to cheddar or other higher fat cheeses
- whole grain bread adds fiber – good for overall health plus helps control blood pressure, cholesterol and blood glucose
Article: What are Triglycerides?
May 24th, 2010 | by Pam Stuppy
If you’ve ever had your blood work done, you are probably familiar with the terms “bad cholesterol” and “good cholesterol” and think of them correctly as relating to the risk of heart disease. When you look at the results of your recent blood work, you may be less familiar with the term triglycerides.
To learn more about triglycerides, check out the article at Seacoast Online:
Tip: Decrease the Sugar Calories in Your Recipes
May 24th, 2010 | by Pam Stuppy
To decrease calories from sugar, reduce the amount noted in a recipe to one third or one half the original amount; you can also sweeten the recipe by using more vanilla extract or adding lemon or orange zest, cinnamon, or other sweet spices appropriate for the recipe; for some recipes you can add pureed, dried, or whole fruit as well.
Recipe: Pizza Soup
May 19th, 2010 | by Pam Stuppy
Serves 8
INGREDIENTS
- 1 Tbsp. olive or canola oil
- 3 cloves garlic minced
- 1 medium onion, finely chopped
- 8 C. low sodium chicken broth
- 2 tsp. dried Italian herbs
- 9 oz. cheese or mushroom tortellini
- (preferably one that is lower in saturated fat and made with whole grain pasta)
- 2, 28 oz. can crushed tomatoes in puree
- ¼ C. chopped fresh basil
- 8 oz. fresh spinach, torn or coarsely chopped
- Fresh Parmesan or Romano cheese
INSTRUCTIONS
In pot, sauté oil, garlic, and onion until soft.
Add broth and herbs; bring to boil and add pasta; simmer about 10 minutes.
Add crushed tomato and basil; bring to boil, then reduce heat to simmer about 5 minutes more.
Add fresh spinach and cook just until wilted.
Ladle into bowls and top with a little freshly grated Parmesan or Romano cheese and/or Garlic Parmesan Croutons.
CONTRIBUTIONS TO BETTER HEALTH
- this soup is loaded with “phytonutrients” (nutrients found in plant-based foods that contribute to optimal health); adding a can of cooked beans can boost them further and add great fiber!
- the lycopene in tomato products appears to help reduce the risk of prostate cancer
- the vegetables (and if whole grain pasta is used, the pasta) add fiber – good for overall health plus helps control blood pressure, cholesterol and blood glucose
- the olive or canola oil is heart healthy; a minimal amount is used to cut down on calories
- the use of herbs and low sodium broth means flavor without added salt
- Parmesan and Romano cheeses have lots of flavor but minimal saturated fat (about 1.5gm/Tbsp.) compared to cheddar or other higher fat cheeses
Article: Avocados — A Nutritionally Unique Fruit
May 17th, 2010 | by Pam Stuppy
It’s avocado season, and what better time to reap the benefits of this nutritionally unique fruit. Unlike other fruit, the avocado contains heart-healthy monounsaturated fat. It is also a major source of potassium, which is helpful for keeping blood pressure under control as well as for replacing the potassium lost from the use of some diuretic medications.
To read more about the amazing benefits on avocados, check out my whole article at Seacoast Online:
Avocados — A nutritionally unique fruit
Tip: Boost the Nutritional Value of Soups
May 15th, 2010 | by Pam Stuppy
Boost the nutritional value of soups, stews, spaghetti sauce, or chowders by stirring in some canned squash or pumpkin; you will get a hearty serving of beta carotene plus add a nice golden color to the chowder. A great way to get vegetables into your kids without them knowing.
Recipe: Black Bean and Sweet Potato Chili
May 12th, 2010 | by Pam Stuppy
INGREDIENTS
- 1 Tbsp. Canola or olive oil
- 1 medium yellow onion, diced
- 1 red pepper, seeded and diced
- 1 C. sliced celery
- 2 cloves garlic, minced
- ½ jalapeno pepper, seeded and minced
- 2 tomatoes, cored and diced
- 2, 15oz. cans black beans, rinsed and drained
- 1, 28oz. can crushed tomatoes
- 1 Tbsp. chili powder
- 2 tsp. ground cumin
- 1 Tbsp. dried parsley (or 2 Tbsp. fresh minced)
- ½ tsp. black pepper
- 2 C. unpeeled diced sweet potato (about 1 large)
(Low sodium vegetable or chicken broth if needed to reach desired consistency)
INSTRUCTIONS
In large pot, sauté oil, onion, pepper, celery, garlic, jalapeno for about 5 minutes over medium heat, stirring frequently. Stir in chili powder and cumin. Cook about 2 minutes longer.
Stir in fresh tomatoes and cook about 4 minutes.
Stir in beans, crushed tomato, parsley, black pepper. Cook about 30 minutes over low-medium heat, stirring occasionally.
In a medium saucepan, steam the sweet potato about 15 minutes or until tender.
When the chili has cooked for about 25 minutes, stir on the sweet potato.
Serves 6-8.
CONTRIBUTIONS FOR BETTER HEALTH
- this chili is loaded with “phytonutrients” (nutrients found in plant-based foods that contribute to optimal health)
- the lycopene in tomato products appears to help reduce the risk of prostate cancer
- sweet potatoes contain a huge amount of beta carotene – great antioxidant and especially good for the eyes
- because of all the vegetables and especially due to the beans, it contains a lot of both soluble and insoluble fiber – good for overall health plus helps control blood pressure, cholesterol and blood glucose
- beans are a good non-fat form of protein
- made with heart-healthy olive or canola oil, otherwise, the recipe contains no fat
- adding dried herb to the sauté mixture improves flavor because it combine with the oil
- note that this recipe is low in sodium
(Modified recipe from “The Global Vegetarian” by Jay Solomon)
Healthy Bones For a Lifetime
May 9th, 2010 | by Pam Stuppy
May is Osteoporosis Awareness Month — a good reminder to think about what you are doing for your bones.
At every age, our bones can be affected by diet, physical activity, and other lifestyle factors. During childhood and adolescence, the goal is to build maximal bone density. Middle age adults need to maintain bone density, and older adults should try to reduce bone loss. Older adults also need to reduce their risk of falling.
For more information, check out the full article at Seacoast Online: