10 Reasons to Eat Orange and Yellow Fruits and Vegetables

27 Mar

Update: 4/26/18

Eat the Rainbow! The more colors (fresh, whole foods) you consume, the better!

As ‘National Nutrition Month‘ continues in March, keep focusing on consuming a variety of colors with your fruits and vegetables. Check out these 10 reasons to eat orange and yellow fruits and vegetables!

Bright yellow and orange colored fruits, vegetables, and even herbs like ginger, contain zeaxanthin, flavonoids, lycopene, potassium, vitamin C and beta-carotene (vitamin A).  These nutrients help our bodies in a variety of ways, from aiding our eyes to our bones:

1. Aids in eye health and reduces risk of macular degeneration of the eye
2. Reduces risk of prostate cancer
3. Lowers blood pressure
4. Lowers LDL cholesterol (the bad cholesterol)
5. Promotes healthy joints
6. Promotes collagen formation
7. Fights harmful free radicals in the body
8. Encourages pH balance of the body
9. Boosts immune system
10. Builds healthier bones by working with calcium and magnesium

Try adding some of these orange and yellow fruits and vegetables to your meals such as: Oranges, Grapefruits, Lemons, Apricots, Peaches, Pineapple, Canteloupe, Carrots, Corn, Yellow Beets, Summer Squash, Sweet Potato, and Orange and Yellow Bell Peppers.

Try these ‘orange and yellow’ recipes!

Pineapple Coconut Cooler

Servings:
1 Fruit
1 Supplement
*Suitable for Fast Track Patients

Ingredients:
1 Vanilla Pudding Shake Supplement
6 oz. of Cold Water
1 serving Fresh Pineapple
1/4 tsp. Coconut Extract
Add Ice

Preparation:
Mix supplement and water.  Add pineapple and mix well.  Add coconut extract.  Pour into a tall glass and serve.  Garnish with a pineapple chunk.

Peach Parfait

Servings:
1 Fruit
1 Starch
1 Supplement

Ingredients:
1 Vanilla Pudding Shake Supplement
3-4 oz. Cold Water
1 serving Peach
1 serving Cereal (100 cal/serving)

Preparation:
Mix 3-4 oz. cold water and supplement. Cut up 1 small peach. Alternate layers of peaches, vanilla pudding shake and cereal in a chilled parfait glass. Refrigerate and serve.

Spiced Carrots

Servings:
2 Vegetables

Ingredients:
2 servings Carrots, peeled and cut into small slices
1/8 tsp. Ginger, freshly grated
1/8 tsp. Jalapeno, minced
1 tsp. Ground Black Pepper
1/2 tsp. Ground Coriander
1/8 tsp. Ground Cumin
1/8 tsp. Curry Powder
1/4 cup Cilantro, freshly chopped
1/4 cup Water
Fresh Lime Juice to taste

Preparation:
Measure the ginger, jalapeño, black pepper, coriander, cumin and curry powder in a bowl, and set aside. Add water and carrots to a sauté pan and bring to a boil.  Cover and saute carrots until slightly tender.  Add the spice bowl mixture and cook, stirring constantly, until carrots are tender.  Remove from heat and add the lime juice and cilantro, stir. 

Original Article Here: http://www.ahealthiermichigan.org/2011/03/29/10-reasons-to-eat-orange-and-yellow-fruits-and-veggies/

Eggplant Dip

23 Mar

It’s time to party for ‘National Chip and Dip Day‘ and we have the perfect dip for you!  You won’t be able to keep your hands off our Eggplant Dip once you make it!

Recipe Makes 10 Servings! Great for a dish to pass at a party!

Servings:
1 Vegetable

Ingredients:
2 Eggplants
1/4 cup fresh squeezed Lemon Juice
1/4 cup chopped fresh Mint, plus more for garnish
2 Tbsp. finely chopped Shallot
1 Tbsp. chopped fresh Thyme, plus more for garnish
1 Tbsp. chopped fresh Oregano, plus more for garnish
1 tsp. finely chopped Garlic
1/4 teaspoon freshly ground Black Pepper

Preparation:
Preheat grill to medium.  Pierce eggplants all over with a knife.  Place on the grill rack and roast, turning about every 5 minutes, until charred on all sides and completely soft and tender, 20 to 25 minutes total. (Alternatively, char the eggplants directly over a gas flame, turning every 5 minutes, then roast in a 425 °F oven until completely soft, 10 to 20 minutes.)  Let cool.  Cut the eggplants in half and scoop out the flesh; finely chop with a knife or pulse in a food processor until almost smooth. Transfer the eggplant to a bowl and combine with lemon juice, mint, shallot, thyme, oregano, garlic, and pepper.  Transfer to a serving bowl and swirl the top with the back of a spoon.  Garnish with more mint, thyme and/or oregano.
 

Serving Size = 1/4 Cup.

8 Reasons to Eat Red Fruits and Vegetables

20 Mar

Updated: 4/21/18

Red fruits can add a sweet or tart taste or even a crunchy texture to your favorite dish!

In honor of ‘National Nutrition Month‘ in March, try “eating a rainbow” when it comes to fruits and vegetables in your diet. 

To start your focus on “eating the right color”, check out these 8 reasons to eat red fruits and vegetables!

8 Reasons to Eat Red Fruits and Vegetables

Red foods have a variety health benefits and are filled with vitamins, minerals, antioxidants and plant nutrients such as: lycopene, ellagic acid, quercetin, hesperidin, fiber, vitamin A and vitamin C.  These nutrients can help with the following:

1. Reduce the risk of prostate, cervical and lung cancer
2. Reduce tumor growth
3. Protect the body against heart disease
4. Lower blood pressure
5. Reduce LDL (bad) cholesterol levels
6. Fight harmful free radicals in the body
7. Support joint tissue for those with arthritis
8. Aid in gastrointestinal health and regularity

Red fruits and vegetables to add to your meals: Watermelon, Strawberries, Cherries, Apples, Raspberries, Pomegranate, Tomatoes, Radishes, Red Bell Pepper, Red Onion, and Red Cabbage.

Try these “red” recipes!

Apple, Grapefruit and Pomegranate Salad

Servings:
1 Vegetable
3 Fruits

Ingredients:
1 small Apple, diced
½ medium Grapefruit, cut into segments
½ small Pomegranate, seeded
1 Tbs. Fresh Lemon Juice
Freshly Ground Black Pepper, to taste
1 Tbs. Fresh Mint Leaves, roughly chopped
2 cups Baby Romaine Lettuce

Preparation:
Place the apple, grapefruit, and pomegranate seeds in a bowl. Add the lemon juice and pepper, mix well. Garnish with fresh mint and serve on a bed of lettuce greens.

Red Pepper and Tomato Soup

Servings:
2.5 Vegetables
*Suitable for Fast Track Patients

Ingredients:
1/2 Medium Red Bell Pepper, seeded and chopped
1/4 Medium Onion, chopped
1 Small Tomato, chopped
1/2 Garlic Clove, chopped
1/2 tsp. Fresh Thyme Leaves
Fresh Ground Black Pepper to taste

Preparation:
Place onion and bell pepper in a saucepan and sauté over medium heat for 5 minutes.  Add garlic and thyme and cook for 1-2 minutes, then add tomato and cook covered for 5-10 minutes.  Puree the mixture as a soup and season with pepper.

Original Article Here:
http://www.ahealthiermichigan.org/2011/03/22/using-color-as-a-guide-to-a-better-diet-9-health-benefits-of-red-fruits-and-vegetables/

Grilled Chicken Wrap

19 Mar

It’s ‘National Poultry Day‘ and we are happy to share our Grilled Chicken Wrap!  A quick and simple recipe for lunch or an afternoon snack!

Servings:
• 1 Protein
• 1 Vegetable
• 1 Starch

Ingredients:
• 1 Tortilla (low carb, with fiber)
• 1 serving Chicken, grilled with Mrs. Dash Garlic/Herb seasoning
• ½ cup Spinach Leaves
• ½ cup Onion, sliced thinly
• 1 Tablespoon Light Mayo

Preparation:
Spread mayo on a tortilla, layer spinach leaves over mayo, add chicken and onions and roll. The tortilla can be warmed in a pan with a squirt of Pam.

St. Patrick’s Day Shake

17 Mar

Happy St. Patrick’s day!  

Our St. Patty’s Day Shake is so good you’ll need to pinch yourself!



Servings:
1 Supplement
*Suitable for Fast Track Patients

Ingredients:
1 Vanilla Pudding Shake Supplement
6 oz. of water
Ice
Green food coloring

Preparation:
Mix supplement, water, ice, and a few drops of green food coloring in a blender. Garnish with shavings from a chocolate mint snack bar.

9 Reasons to Eat Green

16 Mar

Updated: 4/19/18

There are so many tasty ways to incorporate more green foods into your meals.  What is your favorite green food?

As you celebrate St. Patrick’s Day this weekend, try adding some ‘green’ into your diet! 

Did you know that most green foods consist of an array of fruits and vegetables?  They contain a variety of vitamins, minerals, antioxidants and plant nutrients such as: fiber, lutein, chlorophyll, zeaxanthin, calcium, folate, vitamin C and beta-carotene (vitamin A).

These nutrients can help with the following:

1. Reduce the risk of cancer.
2. Lower blood pressure.
3. Reduce LDL (bad) cholesterol levels.
4. Keep you regular with normal digestive processes and bowel movements.
5. Support retinal health and vision.
6. Fight harmful free radicals in the body.
7. Boost the immune system.
8. Aid in weight loss and weight management goals.
9. Keep you generally m

Try adding some of these green fruits and vegetables to your meals such as:

Apples
Asparagus
Broccoli
Brussels Sprouts
Celery
Cucumber
Grapes
Greens such as Chard, Collards, Kale, Mustard or Turnip
Green Peppers
Lettuce
Spinach
String Beans
Zucchini

Original Article Here: http://www.ahealthiermichigan.org/2011/03/17/beyond-green-beer-13-recipes-to-eat-your-greens-for-st-patricks-day-and-beyond/

Beef & Cabbage

16 Mar

 Don’t miss our good ‘ole Beef & Cabbage recipe

Servings:
1 Protein
1.5 Vegetables

Ingredients:
1 serving Ground Sirloin
1 cup Cabbage, shredded
1 clove Garlic, crushed
Ginger, Chili Powder, Curry
1/3 cup Onion, finely chopped

Preparation:

Cook beef, garlic, and onion – sauté until tender. Add seasonings and a little water. Simmer 10 minutes. Stir shredded cabbage into mixture and cook until tender. Garnish with cherry tomatoes and parsley.

Sweet Potato Shepherd’s Pie

15 Mar

Don’t worry, we have dinner all planned!  Our Sweet Potato Shepherd’s Pie will leave you feeling satisfied and full!🍴

Servings:
1 Protein
2 Vegetables
1 Starch
1 Dairy

Ingredients:
1/2 medium Sweet Potato
1/8 cup Water
1/8 cup Milk (**Consume rest of Milk serving with meal to equal Dairy Serving**)
1/4 medium Onion
1/2 cup Collard Greens
Garlic to taste
1 serving Lean Ground Turkey
2 tsp. Salt-Free Cajun Seasoning
1 small Tomato, chopped
Worcestershire Sauce to taste (**No more than 2 tsp.**)
Freshly Ground Black Pepper to taste
1 Tbs. finely chopped Parsley Leaves
Unflavored Pam Cooking Spray

Preparation:
Preheat oven to 400 degrees F. In large microwave-safe bowl, combine sweet potato and 1/8 cup water. Cover with vented plastic wrap and microwave on high until tender. When cool enough to handle, discard peels. In large bowl, mash potato with milk and freshly ground black pepper. Meanwhile, in a skillet, spray with unflavored Pam cooking spray and cook onion on medium-high until browned, stirring occasionally. Add collard greens and freshly ground black pepper. Cook 1 minute or until just wilted, stirring. Transfer to medium bowl. In same skillet, spray Pam cooking spray. Add garlic and cook 15 seconds. Add turkey. Cook 3 minutes or until browned, breaking meat into small pieces and stirring. Reduce heat to medium and add Cajun seasoning and Worcestershire sauce. Cook 1 minute, stirring. Add tomato. Cook 2 minutes, stirring. In shallow baking dish, spread half of mashed sweet potato. Top with turkey mixture, then collard greens mixture. Spread remaining sweet potato mixture on top. Bake 30 minutes or until golden on top. Garnish with parsley.

Irish Lamb Stew

13 Mar
St. Patrick’s Day is near and we are dishing out our Irish inspired recipes all week!  Enjoy our hearty and filling Irish Lamb Stew!
Servings:
• 1 Protein
• 1 Vegetable
* Suitable for Fast Track Patients
Ingredients:
• 1 serving Lamb, cut into bite size pieces
• Onion Powder
• 1 cup Cabbage, chopped
• 2 tbs. Vinegar
• ½ cup Water
• Pepper, Dried Mint, and Oregano
• Artificial Sweetener, if desired

Preparation:
Sauté the lamb in a non-stick pan, then pour off any fat and pat dry. Add remaining ingredients, except cabbage and artificial sweetener. Cover and cook over high heat until steaming. Lower heat and simmer 30 minutes. Add cabbage. Cover and cook 10 more minutes. Remove from heat. Add artificial sweetener if desired at this time. Garnish with cherry tomato and parsley.

Cooking Vocabulary

9 Mar

Updated: 6/19/18

Do you know the differences between the cooking techniques below?  “Mincing” and “grating” describe different techniques as does “boiling” and “poaching”. Have no fear, understanding these differences can make following healthy recipes easier with this helpful guide. Bon appetite!

Preparation refers to any step prior to cooking, which can mean anything from gathering your ingredients and tools to trimming meats or cleaning produce. Common methods can include:

  1. Chopping: cutting food into smaller chunks or pieces of no particular size or shape
  2. Dicing: cutting food into uniform cubed pieces
  3. Grating: rubbing food against a serrated surface to create fine shreds
  4. Mincing: cutting food into very small pieces
  5. Slicing: cutting into slices that are usually uniform in size

 

Dry Heat cooking methods use hot air or heat from surfaces. Common methods can include:

  1. Baking: cooking food surrounded by hot air, usually in an oven
  2. Barbecuing/Grilling: cooking of food over a charcoal or wood fire
  3. Broiling: cooking with the heat source above the food
  4. Roasting: cooking food surrounded by hot air uncovered, usually in the oven
  5. Sautéing: cooking food quickly in a small amount of fat

 

Moist Heat cooking methods use liquids like broths or water to cook food. Common methods can include:

  1. Boiling: cooking food in a rapid boil
  2. Poaching: cooking delicate foods such as eggs in liquid that is hot but not boiling
  3. Simmering: cooking food in hot liquid that is bubbling gently, but not boiling
  4. Steaming: cooking food in steam created by boiling liquid in a covered pot, suspended over the liquid