Tip: Use Powdered Milk to Increase Calcium and Protein
July 30th, 2010 | by Pam Stuppy
To increase the calcium and protein of some foods, add powdered milk. This works well when making cooked cereals, quick breads, pudding, cream soups, smoothies, pancake or waffle batter, biscuits, etc. You can add a relatively large amount without affecting the flavor of the food. Great for boosting the nutrient intake of kids and adolescents!
Recipe: Spicy Mango Salsa
July 28th, 2010 | by Pam Stuppy
Serve this recipe on top of curried Tilapia, or your other favorite foods. Feel free to post a comment and share other ways to use this yummy salsa!
Ingredients
- 2 mangoes, peeled, pitted, diced
- ½ cup red onion, diced
- 2 red bell peppers, seeded, diced
- ½ jalapeno pepper (or more if you want it hotter), seeded, minced
- 2 Tbsp. honey
- ½ tsp. chili powder
- 2 Tbsp. lime juice
- 2 tsp. grated lime zest
Instructions
Stir together all ingredients. Let stand about 30 minutes before serving.
Contributions to better health
- the onions contain phytonutrients which are beneficial for optimal health; the onion family of vegetables is especially recommended to help reduce the risk of certain cancers and for cardiovascular health
- the fruit and vegetables in the salsa contain a number of phytonutrients beneficial for health; mango is high in beta carotene due to the orange color
Recipe: Curried Tilapia with Spicy Mango Salsa
July 28th, 2010 | by Pam Stuppy
Serves 8.
Ingredients
- 2 onions, chopped
- 2 Tbsp. olive oil
- 2 Tbsp. curry powder
- ¼ cup white wine
- 2 ½ pounds tilapia fillets
Instructions
In a large skillet, sauté onions in oil; cook, stirring occasionally until softened.
Stir curry powder into onions and cook about 2 minutes more. Remove from heat and stir in wine.
Remove half of onion mixture and set aside.
Lay tilapia over onion mixture in pan, top with reserved onion mixture.
Cover pan and simmer fish in pan until cooked through, about 10 minutes.
(You may want to shake pan occasionally so onions do not stick to bottom)
Serve with Spicy Mango Salsa (see additional post).
(Note: If you prefer, instead of cooking on the stove top, you can bake the fish/onion mixture in a baking dish for about 20 minutes at 350 degrees.)
Contributions to Better Health
- tilapia is a low fat, low calorie form of protein
- recipe contains limited fat in cooking and the oil used is heart-healthy; the salsa contain no fat
- recipe is low in sodium so is especially good for persons with high blood pressure or who are trying to limit their sodium intake; instead, flavor is provided by the onions, curry powder, wine, and salsa
Article: Don’t wait until you’re thirsty: Drink to stay hydrated
July 26th, 2010 | by Pam Stuppy
The summer heat is here and with it, time for fun in the sun. With all the activities, it is easy to forget some of the basics that can keep you ready and energized for the next event. Besides getting adequate sleep and fueling your body with healthy foods throughout the day, you also need to be aware of the fluids you are drinking. A high percentage of your body is water and it is important for numerous body functions.
To read the entire article, visit Seacoast Online
Don’t wait until you’re thirsty: Drink to stay hydrated
Tip: Decrease Your Sodium
July 22nd, 2010 | by Pam Stuppy
It is recommended that all Americans, especially those with high blood pressure, limit their intake of sodium (to less than 1500mg/day). This means not adding salt to foods and reading food labels for the sodium content. Processed, canned, cured, and many convenience foods contain large amounts of sodium. Instead, flavor foods with herbs, spices, zests, vinegars, mustards, horseradish, wasabi, and members of the onion family. Throw out season packs that come with some convenience foods or only add a small amount.
Recipe: Tropical Fruit with Creamy Rum Dressing
July 21st, 2010 | by Pam Stuppy
Serves 8.
Ingredients
- 6 Tbsp. low fat cream cheese, softened
- ¼ cup plain non-fat yogurt
- 3 Tbsp. dark rum
- 1 Tbsp. honey
- Nutmeg as garnish
- Assorted tropical fruit cut into bite sized pieces (papaya, mango, pineapple, star fruit, etc.)
Instructions
Whisk together first four ingredients.
Spoon dressing over fruit and sprinkle with nutmeg.
(Note: Creamy Rum Dressing is also delicious served over baked sweet potato or steamed butternut squash.)
(Find this and other tasty recipes in “Caribbean Light” by Donna Shields, RD)
Contributions to better health
- dressing is low in sugar; sweetened by small amount of rum, honey, nutmeg, and the fruit
- dressing is low in fat/saturated fat because of the use of low fat cream cheese and non-fat yogurt
- fruit is full of a number of nutrients including “phytonutrients” that can contribute to optimal health and are also a source of fiber; a good baseline goal is three servings of fruit a day
Article: Stay healthy when going vegetarian
July 19th, 2010 | by Pam Stuppy
Is vegetarian eating a healthy choice? It depends. Just eliminating animal foods from the diet does not necessarily result in a healthy pattern of eating or adequate nutrient intake. Any eating style needs to take into consideration the nutrient and calorie needs of the individual. The amount and type of foods consumed then have to fulfill those needs.
There are a number of different reasons people choose to be vegetarian — ethical, religious, health, etc. The term “vegetarian” covers several different types of eating patterns. This means that the nutritional quality of the diet depends on the specific combination of foods avoided or consumed.
Read the entire article at Seacoast Online:
Stay Healthy When Going Vegetarian
Recipe: Drunken Shrimp on Mixed Greens
July 16th, 2010 | by Pam Stuppy
Make 6-8 salad-sized servings (about 5 shrimp per person).
Ingredients
- ½ cup guava, mango, or apricot nectar
- ¼ cup orange juice
- 2 Tbsp. dark rum
- 2 tsp. olive or canola oil
- ½ tsp. thyme
- ½ tsp. ground allspice
- ¼ tsp. turmeric
- ¼ tsp. curry powder
- ¼ tsp. dried red pepper flakes
- 1 ½ pounds jumbo shrimp, peeled, deveined
Instructions
Stir together all ingredients except shrimp. Add shrimp and marinate, refrigerated, at least one hour.
Lay shrimp in single layer on broiler pan. Broil about 4 minutes, turn shrimp over and broil about 4 minutes more or until cooked through.
In a small saucepan, heat marinade to boiling; simmer about 2 minutes. Remove from heat. Add cooked shrimp to marinade and toss to coat. Remove shrimp from marinade
Serve shrimp on a bed of mixed greens.
(Note: Reserved cooked marinade is delicious over rice)
Contributions to better health
- marinade and shrimp are low in fat; the oils used are heart-healthy
- marinade has no sodium – good for persons with high blood pressure or those trying to limit their salt intake
- the greens provide a number of phytonutrients and fiber