Unwise, Better & Best Food Choices

Anyone that comes to Hilton Head Health (H3) can remember hearing these three very important words from our Director of Education, Bob Wright:

"Unwise, Better, Best"

Those of you reading today's blog that are new to this phrase are about to learn a simple but pivotal tips to help you achieve your balanced, healthy lifestyle.

During the summer there are: holidays, weekend cookouts, dinner and cocktails with friends on the weekends and sometimes weekdays, plus sweets and goodies waiting for you in the office. Not to mention right after summer there's a myriad of well-know holidays, that we won't mention, ready to do wreck havoc on your healthy diet.

Prevent the disruption of your healthy diet; get into these healthy habits to make better food choices:

1. While at a cookout, party or event, scan the food options before you eat and categorize each option into 1 of 3 choices: unwise, better or best. Weigh each choice considering where each food option would lie on a unhealthy to healthy scale. Use that to scale to guide you with your food choices.

2. If you have a treat, make sure you eat it slowly and mindfully. Savor every single bite. This tip helps with not only treats but your daily food intake. By taking time to eat and taste your food, you're able to easily gauge how full you are getting and this can help prevent overeating.

3. Don't underestimate calories. More times than not, half of an entree or salad has more than enough calories for a full meal. Something on a menu might sound healthier than other items but you might want to double-check calorie counts using websites/apps like: My Fitness Pal, SparkPeople and Calorie King.

Could you use more healthy guidance from our Healthy Lifestyle experts? Email us your questions at getinspired@hhhealth.com; you're question could be the inspiration for our next post.

 

Healthy Recipes: Margarita Lime Cupcakes

Sweeten up your summer with this light and scrumptious Healthy Kitchen treat. These cupcakes are perfect for a special dessert for a 4th of July soiree.



Ingredients:

¾ cup Flour

½ tsp Baking Soda

½ tsp Baking Powder

Pinch of Salt

¼ cup + 2 Tbsp Sugar, granulated

¼ cup Canola Oil

1 Egg, large

1/8 cup Lime Juice, fresh

1 ½ tsp Lime Zest

½ tsp Vanilla

¼ cup Greek yogurt, plain, fat free

1 Tbsp Tequila, white

¼ cup Tequila for brushing

Method: 

• Preheat oven to 350 degrees.


• Sift together the flour, baking soda, baking powder, sugar and salt; then set aside dry mixture.


• In a mixing bowl with a whisk attachment, combine the oil, egg, lime products, vanilla, yogurt and 1 Tbsp of tequila.


• With the machine on low, slowing add the dry mixture into the wet. Scrape the side with a plastic spatula to make sure everything has been well mixed .


• Using a 1 ounce scoop, place the batter in a greased mini muffin tin.


• Bake for 15 minutes. Cupcakes should be slightly springing to the touch.


• Once removed from pan, use a pastry brush to lightly put two layers of tequila on the warm cupcakes.


• Serve once tequila is absorbed.

Nutrition: 

Serves: 12

Serving Size: 1 cupcake

Calories: 110

Fat: 5 grams

We hope you enjoy the delicious Hilton Head Health approved, summer treat! What will you be doing this fourth of July?

Healthy Recipes: Chateaubriand

Have a safe and happy Memorial Day! Savor your memories and this special recipe.



INGREDIENTS

10 oz. Beef tenderloin, center cut

1 tsp Rosemary, freshly chopped

1 tsp Thyme, freshly chopped

¼ tsp Salt

¼ tsp Crushed black pepper

¼ tsp Olive oil

STEPS

• Preheat oven to 350°F.


• Preheat grill, cast iron skillet, or sauté pan. (If searing the tenderloin in a sauté pan then place heat on medium high, spread ¼ olive oil when hot.)


• Season tenderloin on both sides


• Once heat source is hot, place tenderloin on cooking surface.


• If grilling or using a cast iron skillet with ridges, make cross hatches by placing filet on surface for about 4 minutes, then turning the filet 45 degrees on the same side.


• Flip over and repeat.


• Next place on baking sheet or pan and cook until desired internal temperature… 135 for medium rare and 145 for medium to medium well.


• Cut into thin slices, about 3 ounces per serving.

NUTRITION

SERVINGS: 3

SERVING SIZE: 3 ounces

CALORIES: 145

FAT: 5 grams

Healthy Recipes: Easy 3 Step Wedge Salad with Blue Cheese

Liven up that head of Iceberg lettuce sitting in your fridge with this 3 step gourmet wedge salad recipe!



INGREDIENTS:

1 whole Iceberg lettuce, rinsed and chopped into quarters

¼ cup Blue cheese, crumbled

¼ cup Tomatoes, diced

½ cup Cucumber, with skin, sliced and diced

½ ounce Bacon, baked and diced

1 T. Buttermilk Ranch Dressing

STEPS:

• Cut the lettuce head into quarters and place each wedge (on its side) onto individual plates.


• Drizzle H3 Buttermilk Ranch Dressing on each wedge.


• Top each wedge with 1 T. blue cheese, 1 T. diced tomatoes, 2 T. cucumbers, and 2 tsp. diced bacon

NUTRITION: 

SERVINGS - 4

SERVING SIZE - 1 wedge salad

CALORIES - 87 kcal

FAT - 5.5 grams

Coaching Corner: Spring Cleaning Meets Clean Eating

Imagine it is a Sunday morning and you have decided it’s time to clean the house.  You have about 2 hours to get some work done and you start with your bedroom.  You find a place for the loose change, the laundry is put away and you’ve re-made your bed.  Time for the kitchen—sweep and mop the floors, put away the dishes, sterilize countertops and you find a place for the stack of papers.  Room by room you clean things up to your liking and you finally finish everything by taking out the trash.  Where am I going with this?  I’ll explain with three major points:

1.        When cleaning up your diet, imagine it is like cleaning up your house.

a. Everyone’s house is different just like everyone’s goals and nutritional needs are different.  Someone cleaning up their house for the first time in a month will most likely spend a lot more time and effort compared to the person that cleans every Sunday.  With that being said….

b. You can’t expect to change your diet overnight just like you can’t expect to clean your entire house in less than an hour.  Make small weekly changes to reach your clean eating vision.

2.        When cleaning up your diet, imagine it is like taking out the trash.

a. Trash builds up over time.  It gets stinky and gross.  Yes, I just used the word stinky.  I think most would agree it is wise to take out the trash on a regular basis versus waiting 2 weeks to get rid of the junk that has piled up in your kitchen and bathrooms.  Imagine if you regularly removed the added “junk” from your diet versus waiting 2 months to start eating better.

b. Remove your dietary “trash” by removing the added sugar, added salt, overly processed foods and trans fats from the diet.  Maybe you start by controlling your added sugar intake for two weeks followed by limiting the added salt the following two weeks.  This is a more realistic progression towards clean eating.

c. Replace any “trash” with vegetables, fruit, herbs, whole grains, beans, legumes, yogurt, nuts, seeds, oils, eggs, salmon, seafood, lean proteins and water.



3.        When cleaning up your diet, rely on high quality foods.

a. No one wants to use harsh cleaner on their hardwood floors or use the wrong kind of cleaner when scrubbing the showers.  Why do that with your food choices and your body?

b. Purchase fruits and vegetables from a local farmer’s market, ask your butcher how the chickens were raised, rely on herbs and spices for your flavor—not the brown rice that has been pre-seasoned with who knows what  and the list could go on and on.  High quality food is important; but make sure you know your goals, your realities, and what you are willing do to in regards to your food choices.

I hope this helps break down what I consider “CLEAN EATING.” Your diet doesn’t have to be perfect, but you can create a meal plan that involves small weekly changes and eating specifically towards your goals by relying on whole foods.  Happy “TAKE OUT YOUR TRASH” Tuesday!!  

 

Healthy Recipes: ROASTED POBLANO BANANA LEAF TAMALES

Happy Cinco de Mayo! Get into CELEBRATION MODE and create something authentic and delicious. Enjoy!



INGREDIENTS:
1 package Banana leaves
1/4 cup Black beans, cooked and rinsed
1/2 cup Roasted poblano, diced
2 Tablespoons Queso fresco
1 teaspoon Cumin
1 teaspoon Oregano, dried
¼ teaspoon Salt
¼ teaspoon Black pepper, ground
1 cup Masa
2/3 cup Water

PREPARATION:
• In a small saucepot add cooked black beans, cumin, oregano, salt, and pepper.
• Allow mixture to cook and absorb flavor, about 10-15 minutes. Taste and adjust seasoning if necessary.
• In a medium bowl combine masa and water.
• To build the tamales; lay out banana leaves, spread 2 tablespoons of masa mixture in a rectangle shape about half way up on the leaf. Add 1 teaspoon of black beans on one half of masa. On top of black beans place ½ teaspoon of queso fresco. Then add 2 teaspoons of roasted poblano.
• To shape; bring up the edge of the wrapper and fold it over, thus enclosing the filling. Fold in the other side and wrap it around the tamale. Fold the bottom up and the top down. (Almost like wrapping a present.)
• Then use a long thin strip of banana leaf to tie the tamale.
• Steam the tamales in a steamer or using a bamboo steamer for 60 minutes and serve.

NUTRITION:
Serves: 12
Serving Size: 1
Calories: 60
Fat: 1 gram
Protein: 3 grams

H3 Meal Plan Champ

While cooking for one, it's just as important to create a nice meal for yourself as it would be to cook for two, three or more. Though meal planning can be challenging, it's the key to weight management and weight loss. Here's an example of meal planning from a past H3 guest's perspective.

Guest Alicia, shows that meal planning can be done.  Alicia has been sending me weekly photos of her meal planning, thus far. These meals have left her more satisfied and as she puts it, “…and sitting down, eating a complete meal at once is reducing the urge to snack later in the night - so far seems to be helping!” I think this is pretty cool.

Check out her meal planning skills:



 
BREAKFAST: Two baked eggs with spinach and mushrooms

 


 
LUNCH: Vegetarian burger with caramelized onions and mushrooms with a side of sautéed asparagus

 


 
DINNER: Broiled salmon, wheat berry pilaf and steamed broccoli

Great job, Alicia!

These meals were delicious, nutritious and easy for her to make. If meal planning seems overwhelming to you, use these tools to get started.

 

THE BEST FOODS YOU AREN’T EATING

It can be easy to eat the same foods day after day.  Let’s face it—most of us want a simple meal plan that requires as minimal preparation as possible.  We like quick meals with as few ingredients as possible.  However, there are specific foods or ingredients that most of us neglect because we either don’t know what to do with them or we’ve only had them prepared by our grandmothers.  It is time to get creative, think outside the box, and incorporate some highly nutritious foods that give your go-to recipes a huge flavor boost.  The following foods and ingredients are literally the BEST foods you aren’t eating:

1. Different varieties of fruits and vegetables.  Have you ever tried broccoli rabe or purple potatoes?  What about dried goji berries?  Most of us recognize the benefits of fruits and vegetables:  high fiber, high water content, loaded with vitamins and minerals such as vitamins A, C, E, K, potassium, folate, etc.   Try incorporating different varieties of fruits and vegetables that you recognize.  They provide similar nutrients, but a different texture and flavor profile.


2. Beets.  It’s time to turn up the beat in your kitchen by using purple and yellow beets in your regular meal plan.  Beets provide high amounts of naturally occurring nitrates that allow your body to better utilize oxygen…pretty cool, right?  They are also loaded with anthocyanins, an antioxidant, that assist in lowering inflammation.  Try grating or shredding beets into a vegetarian inspired wrap or roast beets and toss with a citrus vinaigrette and top over fresh arugula.


3. Seeds.  What is good for your heart is good for your brain.  We know nuts are heart healthy, but seeds tend to be an item we forget to grab at the grocery store.  Purchase a variety of seeds such as chia seeds, pumpkin seeds and ground flaxseed.  Chia seeds, high in plant omega-3 fatty acids and iron, work great in oatmeal, smoothies and whole grain pilafs.  Pumpkin seeds, high in vitamin E and fiber, provide a nice crunch to salads or work great in homemade granolas.  Ground flaxseed, high in dietary fiber and plant omega-3 fatty acids, is great over roasted vegetables as well as blended into smoothies or salad dressings.


4. Herbs.  It is easy to dismiss the herbs in the produce section.  However, start thinking of herbs as miniature vegetables.  They provide flavor to food without using a heavy hand with the salt shaker.  Net result?  Less sodium, higher flavor and more antioxidants added to your meals.


5. Lentils.  I don’t know one person that has tried lentils and not enjoyed them.  It can be easy to grab a can of beans and use those in tacos, soups, etc., but lentils can be used the same way as beans and still provide protein, fiber, iron, folate and more.  Try making lentil salads with fresh herbs, lentil soup with carrots, celery and onion or a lentil patty that replaces your standard burger.


6. Shallots.  This vegetable is a milder relative of an onion.  Onions add a ton of flavor to your soups, sauces, sautéed vegetables and more.  The same application goes for shallots.  They cost more per pound and are worth every penny because of their sweet yet subtle onion flavor and nutritional components such as potassium, fiber, flavonoids (antioxidant), vitamin A and folate.  Use these in dressings, sauces, sautés.

Coaching Corner: Be realistic with meal planning

While meal planning is essential to weight loss or weight management, it can be challenging for many.  There is no single right way to meal plan and many factors affect how we do it and how consistent we are.  Our palettes change, life demands more time in other areas, travel, motivation, levels shift… whatever the reason, if we look at meal planning from an “all or nothing” approach, we will not find success.  Be realistic with your planning, even if that means starting with planning 2 meals for the week, because having success in that will only bolster your confidence to take on more the next week.

Lindsay, H3's Registered Dietitian, shares with us a few more pictures of her meal planning.   Enjoy!

Roasted Vegetables with Rice Pilaf and Chicken is a combination of leftovers from different meals—using simply seasonings like garlic powder, onion powder, salt and pepper make these different foods taste great together.

The peanut butter hummus is always a huge hit.  I had sliced apples and carrots to go with it—later on that week I sautéed the apples with seared pork tenderloin.

Anyone that knows me KNOWS that I love salmon.  I have finally mastered the “sear” and because it cooks up so quickly I spent more time on the quinoa pilaf and roasted broccoli—both home runs and easy to incorporate into other meals throughout the week.

Healthy Recipe: Mussels and Clams in Garlic White Wine Sauce

This is a great simple yet crowd pleasing dish. Fresh and local seafood will make it even better!

INGREDIENTS:

1 tsp. Olive oil

½ lb. Mussels, cleaned and scrubbed

½ lb. Clams, cleaned and scrubbed

1 Onion, chopped fine about 1 cup

2 Garlic cloves, minced

¼ tsp. Crushed red pepper flakes

2 Bay leaves

½ c. Dry white wine, chardonnay or Chablis

¼ c. Fresh parsley, chopped

STEPS:

• Prepare a hot pan that has a lid about medium size like a large sauté pan.


• Add olive oil, wait until hot, and then add onions, garlic, crushed red pepper flakes, and bay leaves.


• Cook until onions and garlic are soft.


• Turn heat to medium high, and add cleaned mussels, clams, and white wine.  Put a lid on it.


• Let mussels and clams steam for a few minutes but make sure to shake pan to move ingredients around in pan. This will take about 5 minutes.


• Turn heat to medium low and simmer for another 5 minutes or so.


• Remove lid and discard any unopened shells.


• At the very end stir through the parsley and garnish with lemon wheels.

NUTRITION:

SERVINGS 8; SERVING SIZE 2 mussels and 2 clams; CALORIES 70kcal;

PROTEIN 7gm CARBOHYDRATES 3gm; SODIUM 160mg;

Nutrition: Label Makeover

The bad news for me is that I am going to have to revise my portion control class; the good news for you is that the food labels are going to become less confusing.  One of the topics that I usually spend at least a few minutes on during the portion control class is the importance of checking out the serving size, and the portions per container on food labels.  As we have discussed in the class the serving size listed on the label is often much smaller than the amount that people actually consume, even for products that appear to be a single serve size. For example, a typical convenience store muffin might have a seemingly reasonable 200 calories per serving, but a close inspection with a magnifying glass would reveal that the muffin has 3 servings, 600 calories not the assumed 200 calories. And how many of you actually get 4 servings out of a pint of Ben and Jerry’s, as the label suggests you should.  According to the FDA, the proposed changes to the serving size requirements will go into effect in about 2 years (the FDA moves slow, but at least I have plenty of time to work on my presentation)   The changes reflect how people eat and drink today  rather than how much the FDA thinks you “should” eat. That 20 ounce vending machine soft drink will be labeled as 1 serving not the 2 and ½ that it currently lists. The muffin discussed earlier would be labeled as 600 calories.

In addition to adjusting serving sizes they will be making a few other changes as well.  The revised labels will specifically list “added” sugars, making it easier to know if you exceeding the American Heart Association’s recommendation to limit added sugars to 25 grams per day for women and 38 grams per day for men. In addition, for the first time potassium and vitamin d will be listed, two nutrients that Americans tend to be deficient in.

Since the labels were last revised 20 years ago, these changes should make it easier to make informed choices when checking out food labels.

Below is a video explaining the new label.

http://www.cnn.com/video/data/2.0/video/bestoftv/2014/02/27/fda-nutritional-label-changes.cnn.html

Healthy Recipe: ASIAN CHICKEN SALAD

ASIAN CHICKEN SALAD

Ingredients

Chicken Marinade:

1/3 cup Low sodium soy sauce

1/3 cup Brown sugar

1/3 cup Water

2 ½ teaspoons Green Onion, chopped

2 ½ teaspoons Fresh ginger minced

Dressing:

1 ½ tablespoons Sesame oil

1 ½ tablespoons Olive oil

½ tablespoon Fresh ginger

2 ½ tablespoons Sugar

3 tablespoons Rice wine vinegar

3 ½ teaspoons Oyster sauce

½ tablespoon Cilantro

¼ teaspoons Salt

4 teaspoons Water

¼ teaspoon Garlic

1 Roasted poblano, peeled and chopped

Salad:

12 cups Cabbage, shredded

2 cups Red bell peppers, julienned

½ cup Ramen noodles, raw, chopped

2 Chicken breast (4 ounces each)

Method

• Combine all marinade ingredients into a large bowl or Ziploc bag.


• Add the chicken to the marinade, allow to marinade at least 2 hours or overnight.


• Combine all dressing ingredients into a blender. Blend until smooth.


• Bake chicken breast until cooked through, about 14-16 minutes or until the internal temperature reaches 160 degrees. Allow the chicken to carry over cook to 165 degrees.


• Once the chicken is perfectly cooked, shred it.


• Combine cooked chicken, cabbage and peppers tossed in dressing and top with raw ramen noodles.

Serves: 4

Serving Size: 1 Salad= 3 cups cabbage/1/2 cup bell peppers/2 tablespoons ramen/ 2 ounces chicken/2 ounces dressing

Calories: 371

Fat: 10.5 grams

Protein: 15 grams

Healthy Recipe: Moroccan Couscous

[caption id="attachment_11065" align="alignright" width="400"] Moroccan Couscous[/caption]

INGREDIENTS:

 

1 Tablespoon  Vegetable Oil
½ each Onion, diced

1 each Roma tomato, seeds in, diced

Pinch  Saffron

½ Teaspoon Tumeric

½ Teaspoon Ginger, ground

½ Teaspoon Black pepper, ground

To Taste Salt

4 Cups Water or Stock

¼ Cup Carrot, diced

¼ Cup Turnip, diced

¼ Cup Butternut Squash, diced

¼ Cup Zucchini, diced

¼ Cup  Yellow Squash, diced

¼ Cup Garbanzo beans

¼ Cup Peas

½ Cup Couscous

PREPARATION:

• Collect all ingredients. On medium, heat oil.


• Sauté vegetable oil, onion, roma tomatoes, saffron, turmeric, ginger, black pepper, and salt on low for 10 minutes.


• Add water for stock, boil for 20 minutes.


• Add carrots and turnips, cook for 5 minutes.


• Add butternut squash, cook for 5 more minutes.


• Add the rest of the vegetables and cook until all are tender.


• Drain, reserve broth and vegetables, and keep warm.


• Mix the couscous with the broth, covering ¼ inch above. Cover with plastic and let set for 15 minutes.


• Fluff cous cous with fork. Plate and place the vegetables on top. Add extra broth if needed.

 

Servings:   2

Serving size:  1/2 cup

Calories:   180

Healthy Recipe: Mixed Berry Cobbler

Chef's Note:  You could use this same recipe for peaches, pears,apples or even plums.

INGREDIENTS:

1 ¼ cup Flour

½ cup Brown Sugar

2 tsp. Baking Soda

½ tsp. Cinnamon

Pinch Nutmeg

¼ tsp. Salt

¼ cup Butter, unsalted, softened

½ cup Non-fat Buttermilk

FILLING:

¾ cup Granulated Sugar

2 Tbsp Cornstarch

1 cup Water

6 cups Mixed Berries, fresh

DIRECTIONS: 

• Preheat oven to 350˚ F.


• In a small bowl mix brown sugar, flour, butter, buttermilk, spices, baking soda and salt.


• Mix until butter is evenly distributed.


• In a medium sauce pot, mix sugar and cornstarch.


• Add water and cook until you have made a sugar syrup, about 5 minutes.

• In a medium size Pyrex dish, place berries in dish then pour sugar syrup over berries.  Top with cobbler mixture.

• Bake in oven for about 30 – 45 minutes.

Serve warm with your favorite low-calorie ice cream!

NUTRITION:

Number of servings: 20

Serving Size: 1/20^th of the pan

Calories: 135

Fat: 4.5 grams

Nutrition: SURVIVING A RESTAURANT MENU

Realistically, most of you will be going out to eat at least once per week.  Whether it is for lunch or dinner, here is a tip that has helped me choose a healthier meal as well as feeling satisfied before I walk out the door.

• Look at the ENTIRE menu and utilize various components (e.g., sauces, dressings, vegetable medleys, starches, proteins, etc.) to complete YOUR dish.
  
  
  
  • ITALIAN RESTUARANTS: side salad or minestrone soup to start.  Half order of gnocchi that is typically made with cream sauce, BUT substitute it for the marinara sauce that has been paired with the spaghetti and meatballs.  You could mix and match almost any sauce with any protein or pasta dish.
  
  
  • SANDWICH & SALAD CAFES:  when ordering a salad, check out if there are particular vegetables from the sandwich section that could added to your greens.  For example, I ordered a Greek chicken salad the other day and asked for the roasted eggplant, squash and zucchini medley to be added to my salad—this medley was originally spotted on the Vegetarian Panini.  Cross-utilization.
  
  
  • AMERICAN/STEAKHOUS:  If you want the salmon or steak, but aren’t thrilled about the butter loaded mashed potatoes on the side, then substitute it for double vegetables or look at other starches on the menu that could easier pair well with the protein.  Brown rice pilafs, half of a baked sweet potato, or the dinner roll that comes in that ever-so-tempting bread basket.
  
  
  • BURGERS/BARBEQUE:  A lot of burger or barbeque restaurants can make delicious vinegar-based coleslaws.  To get extra vegetables out of a grilled barbeque chicken sandwich, leave the top half of the bread on the side, ask for your chicken “dry”(meaning bbq on the side) and a slaw to top as your “vegetable” condiment. Pair with a side salad or steamed vegetable.
  
  
  
  

Healthy Recipe: Balsamic Vinegar Glazed Acorn Squash

The Acorn squash is great for both sweet and savory preparations.  It may be easily substituted for the sweet
potato.

INGREDIENTS:

Balsamic vinegar  1 cup

Honey  2 tsp.

Bay leaf  1 leaf

Rosemary sprig  1 sprig

Acorn squash  3 lbs.

Olive oil 1 T.

Salt  ½ tsp.

STEPS:

• Glaze:  In a small saucepan combine balsamic vinegar, honey, bay leaf and rosemary sprig.  Bring to boil; reduce heat.  Simmer gently, uncovered, for about 25 minutes or until mixture is reduced to 1/3 cup.  Remove and discard the rosemary sprig and bay leaf.


• Meanwhile, preheat oven to 425°F.  Spray a 15X10X1-inch baking sheet with olive oil cooking spray; set aside.


• Using a sharp knife, half the squash, cutting from blossom to stem ends.  Remove seeds and discard.  Cut squash crosswise into 1-inch slices, discarding stem ends.  Place squash in a single layer on prepared baking sheet.  Drizzle with olive oil and sprinkle with salt.  Turn each squash slice to coat with oil.


• Roast uncovered for about 45 minutes or until squash is tender and browned, turning slices once or twice.  Transfer squash slices to a serving platter.  Drizzle balsamic vinegar glaze over squash.

NUTRITION:

SERVINGS 8; SERVING SIZE ½ (1 inch) slice.; CALORIES 78kcal; FAT 2gm

Book Review: Month of Meals

The American Diabetes Association has published a new and improved version of their popular book series Month of Meals. We started carrying the original series of the books in the Fit Shop in the late 1990’s and did so for many years.  Each book in the series provides recipes for 30 breakfasts, 30 lunches and 30 dinner.  All of the meals were designed to be nutritionally compatible, you could mix and match any breakfast with any lunch and any dinner. Making it not only a healthy recipe book, but an clever menu planning tool as well.  We carried the books in the shop  for many years until the books became dated and better resources were available. Now, it’s back and better than ever. The new updated edition, based on  latest nutritional guidelines for diabetes, has 167 breakfast, 167 lunches and 167 dinners, over 300 snack options and again compatible with each other .  Together there are over 4,500,000 daily menu combinations. (Give me a call when you have tried them all) The recipes are simple, healthy, tasty and most importantly it takes the guess work out of meal planning.

The basic meal plan; breakfast, lunch, dinner and 2 snacks, totals about 1500 calories, but it can be adjusted down to 1200 or up to 2100 calories. While the menus are designed specifically for those with diabetes, they are appropriate for anyone looking for healthy recipes.

HEALTHY RECIPE: Pesto Encrusted Chicken

If golden color is desired, turn your oven up to broil for the last couple minutes of cooking to get a golden color on top.  Also, remember that if you are working with a large or thicker fillet to make sure you adjust the cooking time.

INGREDIENTS:

4 ounces, 2 each Chicken breast

2 T. Panko crumbs

 

Pesto:

2 cups Basil leaves, fresh

2 T. Pine nuts

4 T. Parmesan cheese, fresh

1 T. Olive oil

1 T. Fresh garlic, minced

2 tsp. Lemon juice

½ tsp. Kosher salt

STEPS:

• Preheat oven to 375˚F.


• In food processor place all the pesto ingredients


• Processes until ingredients are well blended and somewhat smooth.


• Lightly spray baking sheet with cooking spray.


• Place chicken breasts on baking sheet.


• Pat one tablespoon of pesto on top of each filet.


• Then sprinkle panko over top of each chicken breast.


• Lightly spray over chicken with pan spray.


• Place sheet pan in oven and cook for about 12-15 minutes.


• Serve with your favorite sauce or as is, is great!

Active Time – about 20 minutes

Total Time - about 20 minutes

NUTRITION:SERVINGS 2; SERVING SIZE 1 chicken breast; CALORIES 145kcal; FAT 4gm

Nutrition: Adding Nuts and Avocados

Two food foods often vilified during the low fat diet days were nuts and avocado.  Their high fat and high calorie content dieters often discouraged their consumption.  However, more recently, since they are both excellent sources of “good” fats, they are popular again and should be included as a part of a healthy diet.  Specifically, nuts and avocados are rich in healthy monounsaturated oils, which have been shown to lower the risk for cardiovascular disease.  Research for the positive attributes nuts add to a diet is so strong, that Jeffery Bloomberg, a professor of Nutrition at Tufts University in Boston and one of the world’s authority’s on antioxidants, commented that “it really is at a point now where I think there is a large body of evidence and is – I would even say – a consensus of nuts being a healthful food choice if consumed in reasonable amounts.”

However, because of their high caloric content, some weight conscious dieters have continued to shy away from nut consumption.  Two recently published studies by the same researcher, Dr. Joan Sabat’e, chair of the Department of Nutrition at Loma Linda University in California, suggests that not only can nuts and avocados be included in a healthy diet; they might actually help people manage their weight. The first study, published in the online medical journal PLOS ONE, confirmed that those who ate the most tree nuts (almonds, Brazil nuts, pistachios and walnuts) about an ounce a day, had a lower risk for cardiovascular disease.   He found that they also had a significantly lower risk for obesity than those who consumed fewer nuts.  Please keep in mind that an ounce a day is still a relatively small amount of nuts, amounting to a small handful for most people.  If you get too liberal with your intake, the calories will begin to add up.

The second study, published in the Nutrition Journal, found that those who that consumed half a fresh avocado (125 calories) with their lunch, reported a significantly decreased urge to eat for as long as 5 hours after, compared to those who had a standard lunch with no avocado.  The addition of the avocado helped to stabilize blood sugar, ultimately helping to manage hunger.  This was a very small study, and funded by the Hass Avocado Board, but Dr. Sabat’e commented that “this leads us to believe that avocado’s potential role in blood sugar management is worth further investigation.”

For those who have been avoiding nuts and avocado, now might be the time to begin to incorporate them in back in to your diet in moderate (the amount mentioned above) amounts.  My favorite way of incorporating avocado in my diet is with one of H3’s recipes. It is a very simple salsa recipe and is absolutely delicious.  Enjoy!

Trio Huevos Avocado

Ingredients:

Avocado, pitted, cubed/diced          2 cups

Tomatoes diced                                   1 cup

Red Onion, finely diced                      2 T.

Cilantro, fresh chopped                     1 T.

Lime Juice, fresh                                  2 T.

Salt                                                          ¼ tspn.

40 calories per 4 T.

Combine all ingredients in a bowl; allow flavors to marinate for at least 15 – minutes before serving.

It is a great dip for cut veggies or pita chips, and topping for potatoes, eggs, and salads.

Will store safely in the refrigerator for up to a week, but will start to turn brownish in a couple of days. You can delay the browning process by covering tightly, keeping the pit in the salsa and adding a little more lime juice from time to time.

Healthy Recipe: Ham, Egg and Cheese Quinoa Cups

These perfectly pop able bites are packed with protein, and they take no time at all to make.  Simply combine all the ingredients in a bowl.

Ingredients

2 cups Quinoa, cooked (about 3/4 cup uncooked)
2 Eggs
¼ cup Egg substitute
1cup Zucchini, shredded
1 cup Sharp cheddar cheese, shredded
1/2 cup Canadian bacon, diced
1/4 cup Parsley, chopped
2 Tbs. Parmesan cheese, shredded
2 green onions, sliced
¼ teaspoon Salt and Pepper

Method

• Preheat oven to 350 degrees.


• Combine all ingredients in a large bowl and mix to combine.


• Lightly spray a mini muffin tin with non-stick spray and spoon mixture to the top of each cup.


• Bake for 20-25 minutes, or until the edges of the cups are golden brown.


• Let cool for at least 5 minutes before removing from the mini muffin tin.

Serves: 14  Serving Size: 1  Calories: 100  Fat: 4 grams  Protein: 6 grams  Carbohydrates: 8 grams  Sodium: 180 milligrams  Fiber: 1 gram