Archive for Nutrition News
Curried Chicken-Spinach Salad
Prep: 10 Minutes Cook: 10 minutes
The ginger and curry can be left out for a more mellow favor.
3 (5 ounce) skinless, boneless chick breast halves
1/3 cup of plain fat free yogurt
¼ cup low-fat mayonnaise
2 tablespoons fresh lemon juice
1 tablespoon mango chutney
2 teaspoons curry powder
1 teaspoon of ground ginger
2 large celery stalks chopped
1 cup seedless red grapes, halved
½ teaspoon salt
¼ teaspoon freshly ground black pepper
1 (5-ounce) package of fresh baby spinach
¼ cup chopped pecans
- Trim excess fat from the chicken. Place the chicken and enough water to cover in a medium sauce pan over high heat until water just beings to bubble. Reduce heat, cover and poach 10 minutes or until just cooked. Transfer the chicken to a bowl and let cool.
- While Chicken cooks, combine yogurt, mayonnaise, lemon juice, chutney, curry powder, and ginger in a large bowl.
- Chop Chick and add to yogurt mixture. Add celery, grapes, salt and pepper. Toss to coat evenly. Divide spinach among 4 plates; top with chicken salad and pecans. (Serving size: 1 Cup Chicken and 1 ¼ ounces spinach.)
Calories 181(29% from fat); Fat 6g( sat 1g, mono 2g, poly 1g); Cholesterol 28mg; protein 13 g; Carbohydrate 21g; sugars 11g; Fiber 3g; Sodium 431mg
Zesty Italian Chicken
Prep: 12minutes Cook: 16 minutes
Makes 4 servings
4 tablespoons all purpose flour
1 teaspoon dried Italian seasoning
¼ teaspoon black pepper
4 (6-onuce) skinless, boneless chicken breast halves
1 tablespoon extra-virgin olive oil
3 garlic cloves, minced
¼ cup fat free, less sodium chicken both
Zest and juice of ½ lemons
¼ cup Italian Dressing
1 tablespoon chopped fresh flat-leaf parsley
- Preheat oven to 350 degrees
- Combine flour, Italian seasoning, and pepper in a bowl,
- Dry the chicken breast with a paper towel, and then dredge them in the flour mixture. Pat off excess flour.
- Heat olive oil in a large skillet over medium high heat; add chicken breast and cook 3 minutes on each side or until golden brown.
- Remove chicken from the skillet and place in an ovenproof dish. Bake 10-12 minutes.
- About 3 minutes before the chicken is done, make the sauce, Reheat skillet over medium heat, and add garlic and sauté 1 minute. Add the broth and simmer until reduced by half. Add the lemon zest juice, and dressing, cook another minute. Add the parsley and remove from heat.
- Remove the chicken breast from the oven. Spoon sauce over chicken and serve. (Serving size: 1 chicken breast, 2 tablespoons sauce.)
Calories 258(31% from fat); Fat 9g( sat 2g, mono 4g, poly 1g); Cholesterol 94mg; Protein 36; Carbohydrate 7g; Sugars 0g; Fiber 1g; Sodium 203mg
1 lb Top Round or Flank steak (cut in strips or
4 c. broccoli, cut (about 2 medium heads)
1/2 medium yellow onion, chopped rough
2 tsp. minced garlic (~6 cloves)
1/4 c reduced-sodium beef broth
Fresh ground pepper, to taste
You can kick up the heat in this dish by adding a fresh jalapeno, seeded and diced, or a teaspoon of red pepper flakes.
If you don’t have beef broth, you can use low-sodium soy sauce.
Preheat wok or skillet and sauté garlic in 1/2 tbsp. of the broth for 1 minute.
Add beef and cook until meat has almost reached your desired level of doneness. Add onions, broccoli, and beef broth and cook until vegetables have softened.
Note that covering the pan with a lid for a few minutes will allow the broccoli to steam better and accelerate the cooking time of this last step.
Serve over brown rice.
Sports Nutrition for Kids
Teaching our children proper nutrition is key in keeping them healthy. This is especially true for kids who participate in sports. It is important for all kids to be physically active; the national guidelines recommend an hour of activity every day.
For kids and teens involved in athletic activities beyond that daily hour of activity, good nutrition is crucial for appropriate growth, development, and
A basic understanding of good nutrition will build a foundation for healthy kids and athletes. Balance is the main idea. It is important for all kids to eat foods from all of the food groups.
The grain group – bread, cereal, rice, pasta, etc. – provides carbohydrates needed for energy. Whole grains like wheat and bran also provide vitamins, minerals, and fiber.
Fruits and vegetables are high in vitamins and minerals to ensure proper growth, development, and overall body functioning. Fruits also
provide carbohydrates for energy.
Dairy foods – milk, cheese, and yogurt – provide carbohydrates, protein, and important vitamins and minerals. Calcium and vitamin D are very important for athletes because they build strong bones and are involved in muscle contraction.
Protein foods – the meat, poultry, fish, eggs, dry beans, and legumes group – provide protein needed for energy and healthy muscles. Individual recommendations for intake vary, but good nutrition can generally be achieved by consuming a variety of foods from different food groups throughout the day.
Added fats, oils, and sweets contribute calories but very little vitamins and
minerals. It is okay to add a little flavor to your foods. Be careful, though, about consuming foods and drinks that contribute only fats, oils, and sweets. These foods and drinks, such as cakes, candies, and soft drinks, will not help you prepare for your sport.
For kids involved in sports, there are additional nutrition issues to consider. Timing of intake, appropriate hydration, and refueling are three significant issues in sports nutrition. Timing intake appropriately ensures that an athlete has the right amount of energy and nutrients to participate in his or her activity.
It is often recommended that athletes, particularly kids, have five to six small meals per day – or three meals plus two to three snacks – instead of three bigger meals. This helps the body keep energy levels adequate for activity. Each meal and snack should contain foods and drinks that contain both carbohydrates and protein.
Timing also plays a role in preparing for competition. The “pre-game meal” should meet the following guidelines: Provide sufficient fluid to maintain
hydration: High in carbohydrates for energy and blood glucose maintenance Moderate in protein, Low in fat/fiber to promote digestive processing and decrease digestive stress, Composed of foods/drinks familiar to the athlete and well-tolerated Hydration is ensuring that your body has enough fluids. Because fluids are lost when we sweat, this is particularly important for athletes. It is
also especially important in hot and humid climates. Proper hydration does not only involve drinking the right fluids during physical activity; it means drinking fluids properly throughout the day to ensure adequate hydration when activity begins.
Drink plenty of water throughout the day, especially if you are thirsty. During sport practices or competitions, drink a little bit of water whenever you have a break. If it is a long competition or a lot of fluid is being lost in sweat, sport drinks are good sources of fluids and electrolytes. However, kids generally do not need to drink sports drinks every time they practice or compete. These drinks can become a source of “empty calories,” giving a sense of fullness with little nutrients. When kids drink sports drinks, 8 to 12 ounces is plenty. A 16- or 20-ounce bottle is unnecessary and can interfere with proper refueling.
Refueling is giving back to your body what it has used during activity. To refuel properly, a meal or snack should be consumed within thirty minutes of ending athletic activity. The best refueling meals and snacks contain both carbohydrates and protein. If it is time for a meal after a sports practice
or competition, refueling is usually simple. However, if it is not a normal meal time, it is important to add at least a “light” snack.
Some good examples are peanut butter and crackers, string cheese and a piece of fruit, or a cup of yogurt. Each time you refuel properly, you are preparing your body better for future activities.
There are also a few nutrients that are particularly important for athletes to monitor.
Iron is important for carrying oxygen in the blood. Low iron will cause fatigue and decreased performance. Iron can be increased with high-iron foods, such as red meats and fortified grains.
Calcium is important for bones and muscle contraction. Low calcium can increase risk of stress fractures because the body will use calcium from the bones for muscle
contraction. Three to four servings of dairy foods per day will help ensure adequate calcium.
It can be helpful to take a multivitamin daily.Be sure to choose a vitamin appropriate for age. Children should never take an adult vitamin.
For all kids, listening to the body’s hunger and fullness cues will help ensure adequate nutrition.
Choose healthy foods, eat when you’re hungry, and stop
when you’re full!
Flank Steak with Toasted Corn Salsa
Prep: 15 minutes Cook: 18 minutes
Makes 4 servings
To slice corn kernels of the cob easily, use a serrated knife, Don’t both using frozen or canned can- it actually makes longer to toast.
2 teaspoons olive oil
2 cups fresh corn kernels (about 4 ears)
1 medium red bell pepper, chopped
1 scallion, thinly sliced
½ jalapeño pepper, seeded and thinly sliced (if you like it very spicy keep seeds)
½ tablespoon fresh lime juice
1 teaspoon ground cumin
2 tablespoons chopped fresh cilantro
¼ teaspoon salt
1/8 teaspoon freshly ground black pepper
½ teaspoon ground cumin
½ teaspoon chili powder
1 teaspoon of ground coriander
½ teaspoon of salt
2 teaspoons of olive oil
1(1/2 pound) flank steak, trimmed
1/3 (12.5 once) package baked tortilla chips (OPTIONAL)
- For salsa heat 2 teaspoons oil in large nonstick skillet over medium high heat. Add the corn; cook 8 minutes or until it is lightly charred. Transfer corn to a large bowl; let it cool. Add remaining salsa ingredients; toss well/
- For steak, mix cumin, chili powder, coriander, and salt in a small cup. Rub steak with spices, Heat 2 teaspoons oil in a large nonstick skillet over medium high heat. Cook steak until medium rare (about 5 minutes per side). Transfer to a platter cover, loosely, and let stand 5 minutes.
- Cut steak diagonally across the grain into thin slices. Serve with salsa.
Calories 520(32% from fat); Fat 19g(sat 6g, mono 9g, poly 2g); Cholesterol 65mg; Protein 42g; Carbohydrate 48g(including chips); sugars 5g; fiber 7g; Sodium 510mg
Balsamic Braised Chicken
Prep: 15 minutes Cook: 39 minutes
6 Chicken thighs, skinned
¼ teaspoon salt
¼ teaspoons freshly ground black pepper
2 teaspoons olive oil
¼ minced shallots
1 tablespoon minced fresh thyme
¼ cup dry red wine
¾ cup balsamic vinegar
¼ cup fat-free, less sodium chicken broth
¼ cup honey
1 bay leaf
1. Preheat oven to 350 degrees. Season chicken with salt and pepper, and heat olive oil in a braising pan over medium high heat. Sear chicken thoroughly on all sides until it is a deep, golden color, about 3-5 minutes per side. Transfer chicken to a plate.
2. Add shallots and thyme to the pot, and sauté until soft and golden. Pour wine into pan, and scrape up any bits left from the chicken. Cook 102 minutes, until nearly all liquid has evaporated.
3. Add vinegar, both, honey, bay leaf, and chicken to the point, and bring to simmer. Cover tightly and transfer to oven. Cook 30 minutes, turning, until chicken is cooked through is a deep brown.
4. Remove the pan from the oven and transfer chicken to plate. Remove bay leaf, and skim off and discard any fat floating on the surface of the sauce. Cook sauce uncovered on burner over medium high heat to reduce liquid by half, until it has the consistency of light syrup. Reduce heat to medium low, add chicken back to pan, spoon sauce over top, and cook for 2 minutes to reheat. Serve hot. Yield: 3 serving (serving size: 2 thighs).
Calories 394(32%from fat); Fat14g (sat 3g, mono 6g, poly 3g); Cholesterol 99mg; Protein 29g; Carbohydrate 36; Sugars 32g; Five 0g; Sodium 201mg
Maple-Pecan Sweet Potatoes Mash
Prep: 5 minutes Cook: 15 minutes
Makes 4 servings
This is a fantastic way to use leftover sweet potatoes. Don’t have any extras? Bake some sweet potatoes in a 450 Degrees oven for 30-35 minutes, until fork tender. Since it is very high carb I would recommend this as a part of a post workout meal on Thanksgiving!
¼ cup chopped pecans
6 tablespoons maple syrup
¼ teaspoon orange zest
1 cinnamon stick
¼ teaspoon ground cloves
2 large sweet potatoes, baked
- Preheat oven 300 Degrees.
- Place the pecans in a single layer on a baking sheet. Bake about 10 minutes or until pecans are fragrant and being to darken. Remove from oven, and set aside.
- IN a small saucepan, combine maple syrup, orange zesty cinnamon stick, and ground cloves. Bring to a gently simmer. Remove from heat, and let stand about 5 minutes.
- 4. Gently scoop out insides of the baked sweet potatoes, and place in a heatproof bowl. Using a potato masher or large fork, mash until there are no lumps left. Heat in microwave on high for 3 mantes.
- Remove the cinnamon stick from the warmed syrup and discard, Pour the sup over the mashed sweet potato3es, and top with the toasted pecans. Serve immediately. (Serving size: ½ cup)
Calories 211(23% from fat); Fat 6g(Sat 1g, mono 3g, poly 2g); Cholesterol 0mg, Protein 3g; Carbohydrates 40g; Sugars 26g; Fiber 4g; Sodium 35mg
Top Seven Healthiest Foods from a Study at Tufts
By Barbara Brenseke
Researchers at Tufts University in Boston have come up with a way to calculate the antioxidant properties of fruits and vegetables. Antioxidants are believed to provide a protective effect against conditions such as heart disease and cancer by interfering with the damage caused by free radicals.
Antioxidants are also believed to help retard the aging process. The seven foods listed below provide additional individual benefits as well. Prunes, for example, are frequently used to relieve constipation, while spinach may be helpful in avoiding memory loss and staving off Alzheimer’s. Consumers are urged to not only eat the recommended five servings of fruits and vegetables each day, but to choose nutrient-rich sources such as these:
Prunes ,Raisins, Blueberries, Blackberries ,Kale, Strawberries, Spinach
Crock pot Honey Dijon Pork
1/2 cup chopped onion
2 apples, peeled and sliced
1 tbs. honey
1 tbs. Dijon mustard
1/2 tsp. coriander seed, crushed
1/4 tsp. salt
1 (2 to 2 1/2 lb.) rolled boneless pork roast
1 tbs. cornstarch
2 tbs. water
In 4 to 6 qt. slow cooker, combine onion and apples. In small bowl, combine honey, mustard, coriander and salt; mix well.
Spread on all sides of pork roast; place roast over onions and apples.
Cover; cook on LOW for 7-8 hrs. Remove roast from slow cooker; place on serving platter. Cover with foil.In small saucepan, combine cornstarch and water, blend well.
Add apple mixture and juices from slow cooker; mix well. Cook over med. heat until mixture boils, stirring occasionally. Cut roast into slices.
Serve with Sauce
Grilled Citrus Chicken with Fresh Salsa
This recipe serves: 4
For the chicken:
1 cup low-fat or non-fat plain yogurt
1/4 cup minced red onion
2 tablespoons chopped cilantro
2 tablespoons fresh lime juice
1/4 cup fresh orange juice
salt to taste
freshly ground black pepper
4 boneless, skinless chicken breasts, 4 to 6 oz. each
For the salsa:
4 tomatoes, chopped
1 to 2 jalapeño peppers, seeded and chopped
8 warm flour tortillas
1. For the chicken: Mix all the ingredients except the chicken in a large bowl. Add the chicken to the mixture and coat evenly. Cover the bowl and refrigerate for at least 4 hours or overnight.
2. Preheat the grill or broiler.
3. Remove the chicken from the marinade and discard the marinade. (This protects against cross-contamination.) Sprinkle the chicken with salt and pepper.
4. Place the chicken on the grill or under the broiler and cook until the juices run clear, 6 to 8 minutes per side.
5. In the meantime, peel, core and chop the avocado. Place the avocado in a clean bowl and toss it with the lime juice quickly so that it doesn’t discolor. Add the tomatoes, onion and cilantro.
Add the jalapeño peppers and salt to taste.
6. Serve the salsa on top of the chicken with the warm tortillas on the side.
Serving Size: 1 chicken breast
Nutritional Information: Per Serving: Calories 303
Carbohydrate 23 g Fat 7g Fiber 4g Protein 37g
Saturated Fat 2g