Sass up your Salad!

Salads are a nutritious meal to include into your day. A salad will bulk up your vegetable intake, they are fast easy meals to prepare, and they are full of vitamins and minerals. Unfortunately, salads quickly become boring! Here are a few tips on how to sass up your everyday salad;

Mix up the greens! Instead of sticking to your “favorite/usual” green, venture out and try new leafy greens. Discover a new and exciting favorite. Try; spinach, arugula, spring mix, boston bibb, or cabbage.

Add texture! Adding a different texture to a salad will add some unexpected pleasant surprises. A bowl of only lettuce will become boring but think outside the bowl… Avocado will add a creamy rich texture, baked tortilla strips will add a satisfying crunch, or roasted sweet potatoes will add a pleasing smooth texture.

Switch up the protein! Put down the grilled chicken and try something new! Grilled chicken is a great lean protein source; however, grilled chicken can become a snooze. Try a crab cake, seared ahi tuna, or roasted pork tenderloin. When building your salad you want to include some protein, but the protein does not have to be from an animal source. Try a different plant-protein; grilled tofu, roasted cashews (portion control), black beans, or edamame.

Include some color! We eat with our eyes; adding fun colors to your salad will make the salad look far more appealing. Eat the rainbow; roasted beets, red peppers, cucumbers, tomatoes, broccoli, kiwi, strawberries, or carrots.

Have fun with making your salad and continue to try new ingredients. Hit up your local farmer’s market to pick-up what is in season and local, this will add amusing variety to your delicious salad!

Healthy Recipes: Pork Tenderloin Burger

 

INGREDIENTS:

1.5 Pound               Pork tenderloin, ground       

1 teaspoon               Crushed red pepper

1 bunch                   Parsley, fresh, chopped

1/2 cup                  Onion, minced

2 tablespoons           Garlic, minced

1/2 teaspoon           Fennel, ground

1/4 teaspoon                     Salt

3 sandwich thins       Arnold sandwich slider buns

PREPERATION:

• Preheat grill.


• Mix all ingredients in a bowl.


• Portion 1/4 cup patties.


• Grill patties until internal temperature reaches 160 degrees, about 6 minutes per side.


• Serve on an open-faced sandwich thin with lettuce, tomato, and onion.

 

NUTRITION:

Serves: 6

190 calories

3 fat grams

14 CHO

7 fiber grams

26 protein grams

Healthy Recipes: Potato Tulips

There are so many ways to be creative with your potatoes! The picture above shows our chefs when they were getting into football season with twice baked potato footballs. The recipe I attached today is something new for y'all to try... potato tulips!

INGREDIENTS:

6                                 Potatoes, red bliss, medium size

1 Tablespoon          Olive oil

¼ cup                      Skim milk

1 Tablespoon           Chives

¼ teaspoon               Onion powder

¼ teaspoon               Garlic powder

½ teaspoon               Salt

1 teaspoon                Turkey bacon bits

¼ cup                  2% Sharp Cheddar cheese

2 Tablespoon      Scallions (for garnish)

 

DIRECTIONS: 

• Preheat oven to 350°F.


• Lightly spray baking sheet with pan spray.


• Wash potatoes well, as you will keep the skins on. 


• Steam potatoes until fork tender.


• Then let cool slightly, cut in half then scoop out the centers and place in mixing bowl.


• Keep tulips set aside then warm sauté pan with tablespoon of olive oil.


• Once oil is hot sauté tulip skins until lightly or golden brown.  Then place on baking sheet.


• Meanwhile in mixing bowl add the warmed skim milk, chives, onion and garlic powder, salt, turkey bacon, and cheddar cheese. 


• Mix with hand beaters or stand mixer until potatoes are smooth.


• Place whipped potatoes in piping bag if available and pipe mixture into sautéed potato tulips.


• Then place in oven for about 15 to 20 minutes


• Garnish with scallions and serve with mock sour cream.

 

NUTRITION:

Number of servings: 6

Serving Size: 1whole potato/2 halves

Calories: 60

Fat: 4.5grams

Healthy Recipes: Brown Sushi Rice

INGREDIENTS:

3 cups                         Brown short grain rice

3 1/4 cups                  Water

1/3 cup                       Rice wine vinegar

3 Tablespoon            Sugar

 

PREPARATION:

• Rinse rice in a strainer until water runs clear.


• In a sauce pot add water and rice, and bring to a boil.


• Once rice is boiling, cover, and turn the heat down to low, let steam for 25 minutes.


• After 25 minutes remove the sauce pot from heat, and let the rice steam for an additional 15 minutes.


• In a separate small sauce pot, heat rice wine vinegar and sugar, just until the sugar is dissolved.


• Once the rice is steamed, remove cover and drizzle rice wine vinegar and sugar mixture over rice and fluff with fork.

 

NUTRITION:           

Number of servings:                        12

Serving size:                                     1/2 cup

Calories:                                            189

Fat grams:                                         0

Stir-Fry Night Done Light

Stir fry is a popular go-to in my home when I am caught in the middle of a busy evening.  They are great, quick, easy meals that are simple to prepare.  Here are a few tips to bulk up the nutrition for stir fry night in your home.

• Bulk up on vegetables! Any vegetables that are in your refrigerator left over that you have already prepped or chopped toss in to the stir fry. Adding more vegetables to the stir fry will make the dish look bigger, more colorful, and will fill you up. Go crazy; carrots, peppers, broccoli, onions, green onions, shiitake mushrooms, soybeans, water chestnuts, or sprouts will all be great vegetable additions to your stir-fry.


• Easy on the oil; adding too much oil to a stir-fry can easily load on the calories. Use flavorful oil such as sesame oil to add rich flavor, it will go a long way without using too much. If you notice the stir-fry is a little dry, rather than adding more oil, add a touch of water in order for the vegetables to steam perfectly.


• Whole grains; contain protein and fiber meaning, whole grains will keep you fuller longer.  Try using brown rice or soba noodles.


• Pick your sauce carefully. Common stir-fry sauces are loaded with sugar, sodium, and fat. Make your own by using low sodium soy sauce, fresh lime juice, mirin, or rice wine vinegar.


• Add some protein! Choosing a lean protein will be a great addition to the perfect stir-fry. Protein will bulk up the meal, keeping you full and satisfied. Think outside the box and try; sautéed pork tenderloin, shrimp, tofu (yes, it is delicious... try it!), soybeans, or toasted cashews (small portion).


• Get creative! Stir fry’s have many variations; try new ingredients to keep each meal exciting. Try adding light coconut milk, sliced mangos, slivered almonds, or sesame seeds.

Stir-fry’s can vary, get creative and try new ingredients. Below is one of my favorite stir fry recipes;

Rice

1 ½ cups                 Brown Rice, long grain, uncooked

3 cups                     Stock, chicken or vegetable

 Stir Fry

1 cup                      Carrots, halved, cut on bias

2 cups                     Broccoli Florets

1 cup                      Bean Sprouts

1 cup                      Celery

1 cup                      Straw Mushrooms

1 cup                      Bell Peppers (red & yellow) julienne

1 cup                      Water Chestnuts

½ cup                      Soy Beans

1 cup                      Egg Beaters

½ cup                      Cashews, unsalted/ lightly salted, pieces or chopped

¼ cup                      Soy Sauce, low sodium.

2 Table spoon        Garlic, fresh, minced

2 Tablespoon         Ginger, fresh, minced

1 Tablespoon          Sesame Oil

Pinch                         Sea Salt

Garnish

3 each                     Wontons, (cut into triangles and baked)

1 head                    Red Cabbage Leaves, used as cups to hold stir-fry

2 each                    Green Onion Frills –or chopped green onions

DIRECTIONS: 

• Preheat oven to 350˚ F.


• Cook brown rice with stock in large sauce pot.


• Bake wonton triangles until golden brown – let cool and set aside.


• Preheat large sauté pan and add sesame oil.  Sauté garlic, ginger, onions, celery and peppers.


• Once tender add broccoli, mushrooms, water chestnuts and bean sprouts.  Add soy sauce to vegetables as they cook.  Cook until al dente (slight crunch) then set aside and keep hot.


• On the side, scramble egg beaters in separate sauté pan.


• When all components are finished, combine all ingredients together in a large warmed bowl, season with salt.


•  Drizzle sweet soy sauce glaze over dish for extra stir fry flavor. Place in cabbage leaves and top with onion frills and crisp wonton chips.

NUTRITION:

Number of servings: 6

Serving Size: 2 ¼ cups

= ¾ c. rice & 1 ½ c. veg

Calories: 360

Fat: 9 grams

 

Healthy Recipes: Coconut Ice Cream

 

COCONUT ICE CREAM

INGREDIENTS:

3 3/4 cups Sweetened coconut flakes
1/2 teaspoon Coconut extract
5 each Eggs
5 cups Milk
35 ounces Cream of coconut
1 cup Half and half
2 teaspoons Salt

PREPERATION:
• Plan ahead and freeze ice cream bowl the night or day before.
• Put coconut extract, milk, cream of coconut, half and half, and salt into saucepan.
• Bring to a light simmer, slowly warming the milk mixture.
• Then beat eggs in a separate bowl.
• Slowly temper the warmed milk mixture into the beaten eggs while whisking. Once the egg mixture has slowly warmed, add the rest of the milk mixture.
• Add sweetened coconut flakes.
• Allow ice cream mixture to completely cool about 2 hours in the refrigerator, then place in ice cream freezer bowl, and turn until thick and semi frozen.
• Place in metal bowl or pan and let freeze for at least 4 hours.

NUTRITION:
Servings: 52
Serving Siza: ¼ cup
Calories: 120
Fiber: 0 grams
Protein: 2 grams
Carbohydrates: 15 grams
Sodium: 115 mg

Healthy Recipes: Egg Rolls and Sweet & Sour Sauce

INGREDIENTS:

 3 cups Cabbage, sliced

½ cup Mushrooms, sliced

¼ cup Green onions, sliced

1 tablesoon Chinese five spice

2 tablespoons Mirin

1 tablespoon Soy sauce

1 teaspoon Sesame oil

4 Spring roll wrappers                                                                                            

 PREPARATION:

• Preheat oven to 375˚F.


• Cut all vegetables.


• In a bowl, mix all ingredients except for the spring roll wrapper.


• In a large, hot sauté pan add sesame oil. Once the oil is hot, add vegetable mixture. Sauté until softened. Taste vegetable mixture to ensure seasoned to taste.


• Once ingredients are well mixed, place a 1/4 cup of the mixture at one corner of wrapper.


• Fold the corner where you placed ingredients over, holding ingredients in wrapper.


• Then bring both in sides over the folded corner and continue to roll.


• Seal end of wrapper with egg beaters or non-stick cooking spray.


• Bake until crispy for about 15-20 minutes.

 How to wrap into egg rolls:

Step 1: lay out wrapper       

Step 2: place ingredients in corner           

Step 3: fold corner over food

Step 4: bring in both sides of wrapper

Step 5: Continue to roll

 NUTRITION:

Serves: 4

Serving Size: 1 egg roll

Calories: 90

Fat Grams: 2

SWEET & SOUR SAUCE

INGREDIENTS:

1/3 cup Rice vinegar

4 Tablespoons Brown sugar

1 Tablespoon Ketchup

1 teaspoon Soy sauce (low sodium)

2 teaspoons Cornstarch mixed with 4 tsp. cold water

 PREPARATION: 

• Mix the vinegar, brown sugar, ketchup, and soy sauce and bring to a boil in a small pot. 


• After sauce comes to a boil, add the cornstarch and water mixture.


• Stir constantly and sauce will thicken as it continues to boil. 


• Once sauce is thickened, pull off heat and serve with your favorite dish!

 NUTRITION: 

Serves: 4

Serving Size: 1 ounce

Calories: 25

Fat grams: 0

Race Recovery Nutrition

Today is the big race! Hilton Head Health‘s staff has been bustling around all week long finalizing all of the exciting activities for this weekend.  And you, I bet you have been preparing too! You have been training these past few months, eating mindfully, and stretching/rolling it out. All of your preparation is admirable but what about crossing the finish line? You have finished the race (yay!), then what? Let’s chat about that post workout meal/snack.

What you eat after your workout is crucial for optimizing the recovery process (and feeling great). The recovery process begins immediately after your workout ends. When choosing a post workout meal/snack choose an option that will supply your body with the nutrients it needs to ensure full recovery and enough fuel  allowing it to adapt and improve the way you want it to. The two important nutrients that we need in a post workout meal/snack are carbohydrates and protein. Carbohydrates will replenish muscle glycogen that was depleted during your workout. Protein will reduce muscle breakdown caused by exercise. When choosing your post workout meal/snack keep in mind your goals. Whether you are looking to lose weight or maintain your weight, choose options that fit comfortably in your meal plan and daily caloric needs.

Here are a few post workout meal ideas:

• Banana (carbohydrate) and hardboiled egg (protein)


• Apple (carbohydrate) and protein shake mixed with water (protein)


• Whole wheat bread (carbohydrate) and Almond butter (protein)


• Smoothie: mixed berries, yogurt, and skim-milk (carbohydrate and protein) (This is what H3 is serving at the post race party!)


• Pineapple (carbohydrate) and low-fat cottage cheese (protein)


• Whole wheat pita chips (carbohydrate) and H3 Light Hummus (protein)


• H3 eye-opener oatmeal (carbohydrate and protein)


• Fresh fruit (carbohydrate) and low-fat yogurt (protein)

Don’t worry, the second you cross the finish line you don’t have to immediately start eating. However, you should consume your post workout meal within 30-60 minutes prior to your workout.

P.S. Don’t forget to hydrate before AND after your workouts!

"Eat your fruits and vegetables”

“Eat your fruits and vegetables!” You have likely heard this statement more than a few times. Well, how much? Check out the fruit and vegetable calculator available on The Center for Disease Control and Prevention website. Here you can calculate according to your age, sex, and activity level about how many fruits and vegetables you should consume a day.

Fruits and veggies are packed with delicious nutrients. Remember to eat the rainbow, and aim for a multitude of colors. Below is a chart to guide you on what a proper serving of fruits and vegetables is.

Use this chart as a brainstorm of new fruits and vegetables you should try! Zest up your meals with new items to avoid getting bored with your amazing healthy dinners!

Servings sizes and ExchangeList for Fruits & Vegetables
Vegetable	Serving Size	Fruit	Serving Size
Artichokes plain	1/2 c C / 1 c. R	Apple	1 small, whole
Artichoke hearts	1/2 c C / 1 c. R	Applesauce	1/2 cup
Asparagus	1/2 c C / 1 c. R	Apricots	4 whole
Beans, green, wax	1/2 c C / 1 c. R	Apricots	8 halves
Bean sprouts	1/2 c C / 1 c. R	Apricots, canned	1/2 cup
Beets	1/2 c C / 1 c. R	Banana, small	1 each
Broccoli	1/2 c C / 1 c. R	Blackberries	3/4 cup
Brussel Sprouts	1/2 c C / 1 c. R	Blueberries	3/4 cup
Cabbage	1/2 c C / 1 c. R	Cantaloupe, sm	1/3 melon
Carrots	1/2 c C / 1 c. R	Cherries, fresh	12 each or 3 oz
Cauliflower	1/2 c C / 1 c. R	Dates	3
Celery	1/2 c C / 1 c. R	Figs, fresh	1 1/2 large or 2 med
Cucumber	1/2 c C / 1 c. R	Figs, dried	1 1/2 each
Eggplant	1/2 c C / 1 c. R	Fruit Cocktail	1/2 cup
Green onions	1/2 c C / 1 c. R	Grapefruit, large	1/2 each
Greens, collard, kale, mustard	1/2 c C / 1 c. R	Grapes, small	17 each or 3 oz.
Kholrabi	1/2 c C / 1 c. R	Honeydew	1 cup cubes
Leeks	1/2 c C / 1 c. R	Kiwi	1 each
Mixed Vegetables without corn, pasta or peas	1/2 c C / 1 c. R	Mandarin Oranges	3/4 cup
Mushrooms	1/2 c C / 1 c. R	Mango,small	1/2 fruit or 1/2 cup
Okra	1/2 c C / 1 c. R	Nectarine, small	1 (5 oz)
Onions	1/2 c C / 1 c. R	Orange, small	1 each (6 1/2 oz)
Pea Pods	1/2 c C / 1 c. R	Papaya	1 cup cubes
Peppers, all colors	1/2 c C / 1 c. R	Peach, medium	1 each (6 oz)
Radishes	1/2 c C / 1 c. R	Peaches, canned	1/2 cup
Salad Greens, endive, escarole, lettuce, romaine	1/2 c C / 1 c. R	Pear, large	1/2 or 4 oz
Spinach	1/2 c C / 1 c. R	Pears, canned	1/2 cup
Sauerkraut	1/2 c C / 1 c. R	Pineapple, fresh	3/4 cup
Summer squash	1/2 c C / 1 c. R	Pineapple, canned	1/2 cup
Tomato	1/2 c C / 1 c. R	Plums, small	2 each
Tomtaoes, canned	1/2 c C / 1 c. R	Plums, canned	1/2 cup
Turnips	1/2 c C / 1 c. R	Plums, dried(prunes)	3 each
Water Chestnuts	1/2 c C / 1 c. R	Raisins	2 Tablespoons
Watercress	1/2 c C / 1 c. R	Raspberries	1 cup
Zucchini	1/2 c C / 1 c. R	Strawberries	1 1/4 cup whole berries
		Tangerins, small	2 each or 8 oz
For all vegetables 1/2 cup cooked		Watermelon	1 slice, 1 1/4 cup cubes
or 1 cup RAW

Mindful Meal Planning

Here comes the New Year! Every year millions of New Year Resolutions are made, this year I challenge you to make your resolution one that sticks! Resolve to plan meals a week at a time forever and always! Meal planning will help you eat nutritiously, save money at the grocery store, and keep you from panicking and attempting to throw a dinner together when dinner hour rolls around.

1. PLAN AWAY! Take about 30 minutes of your day once a week, sit down, and decide what you would like to eat this week. Keep your goals in mind, whether you are choosing to eat more vegetables, cut calories, or incorporate more fiber. I recommend starting by planning about 3 lunches or dinners a week. Start small, once you become used to your system plan every meal. Hopefully, you will have leftovers from a few meals that you can eat another day too. Some meals like breakfast can be the same or repeating.  

2. WRITE A GROCERY LIST! Write your grocery list according to your meal plan. Include the obvious items too such as skim milk, eggs, and berries. Don't leave anything out. This will help you limit your grocery visits to just once a week saving you time, calories, and money.  Stick with your list even if something other then fruit and vegetables look tasty.

3. PREPARE EVERYTHING! On Sunday or any day you have time, reserve some time to prepare all of your meals for the week. Prepare everything, including your vegetables for omelets, peeling oranges, making sauces for each meal, etc…  Also, I strongly recommend preparing a larger recipe, and freezing it. That way in a few weeks when you are ready for that meal again it is already prepared. Use a lot of tiny Rubbermaid containers to ease portion controlling.

4. EXECUTE IT! All you have to do is come home and pop your dinner in the oven or heat a few things up. Having your dinner already prepared will help you avoid ordering pizza for dinner or just making quick unhealthy dinners.

Meal planning takes some time in the beginning of your week, but will save you time, money, calories, and stress. A few recipes that I love to include on my weekly meal plan are:

¨     Chicken Cordon Bleu (Prepare the chicken ahead, make a few extra, freeze them, and reheat at 350 degrees for about 20 minutes or until the center reaches 165 degrees, when frozen. Make the Dijonaise sauce ahead and prepare your vegetables too.)

¨     Pita Pizza (Make your marinara, freeze it in small containers. Prepare your entire pizza, wrap it, and freeze the entire pizza. Reheat when frozen at 375 degrees for about 12 minutes or until the cheese has turned a light brown color.

¨     Beef and Vegetable Lasagna (Use your H3 Marinara you already prepared and make the Beef and Vegetable Lasagna then freeze it. Reheat when frozen at 350 for about 1 1/2 hours, or until the center has reached 165 degrees.)

Planning ahead will make your life a little easier, the more you plan the easier it will get.

Happy New Year's Resolutions!