Category: Healthy Eating

This version has all the flavor while being lower in fat and calories.

Ingredients

*  6 medium potatoes (about 2 pounds)

*  2 stalks celery, finely chopped

*  2 scallions, finely chopped

*  ¼ cup red bell pepper, coarsely chopped

*  ¼ cup green bell pepper, coarsely chopped

*  1 Tbsp onion, finely chopped

*  1 egg, hard boiled, chopped

*  6 Tbsp reduced-fat mayonnaise

*  1 tsp mustard

*  ½ tsp salt

*  ¼ tsp ground black pepper

*  ¼ tsp dried dill weed

Directions

1.  Wash potatoes, cut in half, and place in saucepan of cold water. Cook, covered, over medium heat for 25 to 30 minutes or until tender.

2.  Drain and dice potatoes when cool.

3.  Add vegetables and egg to potatoes and toss.

4.  In a small bowl, blend the mayonnaise, mustard, salt, pepper and dill weed.

5.  Pour dressing over potato mixture and stir gently to coat evenly.

6.  Chill for at least 1 hour before serving.

Nutrition Facts: 10 servings, Calories 98; Total fat 2 g; Saturated fat 0 g; Sodium 212 mg; Total fiber 2 g; Protein 2 g; Carbohydrates 18 g.

Source: National Heart, Lung, and Blood Institute

Flexitarian diet encourages mostly plant foods but allows animal products and meat occasionally.

A flexitarian diet may be right for you if you are working to decrease your meat intake and eat more plant foods.

How to eat flexitarian style

Here are some general guidelines of what flexitarian eating might look like:

*  Plant foods are the center of every meal. Your primary foods should include:

– Vegetables

– Fruits

– Whole grains

– Oils, herbs, and spices

– Nuts and nut butter

– Plant proteins such as beans, legumes, and tofu

– Dairy products

– Eggs

*  If meat is a big part of your diet, begin by making one to two meals a day meat-free.

*  Over time, as you adapt to less meat, choose two to three days a week as meat-free days.

*  Eventually, many flexitarians try to eat meat one or two days a week or less.

Potential benefits of flexitarian eating

Diets high in plant foods have been shown to improve health and decrease the risk of disease. Because a flexitarian diet is plant-based, it may provide many of the same benefits.

Studies that examined the benefits of a flexitarian diet found it may help you:

*  Lose weight

*  Reduce the risk of diabetes

*  Lower blood pressure

Who says creamy soup has to be unhealthy? This recipe uses the bounty of fall without lots of calories from too much fat or added sugar. It can be prepped in 10 minutes, with just 20 minutes of cooking time.

Ingredients

*  2 boxes (16 oz each) frozen pureed winter (butternut) squash

*  2 medium apples (try Golden Delicious or Gala)

*  1 tablespoon olive oil

*  ½ teaspoon pumpkin pie spice

*  2 cans (12 oz each) fat-free evaporated milk

*  ¼ teaspoon salt

*  ⅛ teaspoon ground black pepper

Directions

1.  Place the frozen squash in a microwave-safe dish. Cover loosely. Defrost in the microwave on medium power for 5-10 minutes, until mostly thawed.

2.  Meanwhile, peel then shred the apples using a grater or food processor, or peel and finely chop apples into thin strips. Set aside ¼ cup.

3.  Warm oil in a 4-quart saucepan over medium heat. Add all but ¼ cup of the apples. Cook and stir until apples soften, about 5 minutes.

4.  Stir in thawed squash and pumpkin pie spice.

5.  Add the evaporated milk about ½ cup at a time, stirring after each addition.

6.  Season with salt and pepper.

7.  Cook and stir over medium heat just until soup is about to boil.

8.  Ladle into individual soup bowls. Top each with a tablespoon of the unused apples. Sprinkle with additional pumpkin pie spice or a few pumpkin seeds, if desired.

Tip: For chunkier soup, try two bags (14 oz each) frozen diced butternut squash. Or, cut a fresh butternut into small chunks, and place in a microwave-safe dish covered with 1 inch of water.  Microwave on high for 5-10 minutes, or until squash is tender and can be easily pierced with a fork. Remove skin. Place squash in blender until desired consistency.

Nutrition Facts: 4 servings. Calories 334; Total fat 4 g; Saturated fat 1 g; Sodium 370 mg; Total fiber 5 g; Protein 18 g; Carbohydrates 62 g

Source: National Heart, Lung, and Blood Institute

The best antidote to eating fast food too often is to build a repertoire of quick meals you can make at home. While it takes a little bit of upfront effort, once you get in the groove of turning fresh, whole food into “fast” food, you’ll become quick and efficient. And hopefully healthier!

“Fast” foods to keep on hand

*  Canned beans

*  Frozen and fresh vegetables

*  Pre-cooked, frozen meats

*  Eggs

*  Fresh fruit

*  Microwaveable grains

*  Whole-grain bread, wraps, and tortillas

*  Salsa, marinara, pesto, teriyaki sauce, etc.

Be “fast” food ready

Home-cooked meals do require some preparation. But, that doesn’t mean you need to cook every day. Instead, set aside a few hours on the weekend or one weeknight and get all the prep done for the week.

*  Pre-cook chicken and ground beef or turkey. Freeze in pre-portioned amounts.

*  Chop and portion out servings of fresh fruits and vegetables to grab for lunches and snacks.

*  Cook up pasta, rice, and other grains for reheating during the week.

*  Prep salad ingredients such as greens, hardboiled eggs, fresh vegetables, and diced chicken.

*  Cook once, eat twice. Double whatever you make and freeze extra for another meal.

*  Make a pot of soup or chili on the weekends to reheat during the week.