HealthyLife Articles

Tag: recipe

  • Cranberries A Healthy Holiday Dish

    HEALTHY EATING

    Bowl of cranberries.

    Cranberries are a popular pairing with a juicy Thanksgiving turkey. Like other fruits, they’re nutritious and low in calories. They contain antioxidants, which can help fight disease. They’re also a good source of fiber. Here’s how to enjoy them at your holiday:

    1.  Go for fresh berries. Many cranberry dishes contain loads of added sugar. Canned cranberry sauces and jellies may also have added sugar. Save your extra calories for dessert and skip the sugar-laden jellies and sauces.

    2.  Mix fresh cranberries together with apples and pears to offset their tartness.

    3.  If they’re too tart for you, use them in savory dishes. Try making a salsa with cranberries instead of tomatoes. Or toss them on a salad with a savory dressing like balsamic vinegar.

    Source: United States Department of Agriculture

    © American Institute for Preventive Medicine

  • Recipe: 2-Step Chicken

    HEALTHY EATING

    Plate with cooked chicken breast with a side of cooked tomatos and onion.

    Ingredients

    *  1 tablespoon vegetable oil

    *  2 boneless chicken breasts

    *  1 can cream of chicken soup (10 ounces)

    *  dash of pepper

    *  1/2 cup water

    Directions

    *  Heat oil in a skillet at a medium-high setting.

    *  Add chicken and cook for ten minutes.

    *  Remove chicken from pan and set aside.

    *  Stir the soup and water together in the skillet and heat it to a boil.

    *  Return the chicken to the skillet. Reduce the heat to low and simmer for an additional 10 minutes, or until the chicken reaches an internal temperature of 165°F.

    Nutrition Facts: Servings 4; Calories 181; Total fat 10 g; Saturated fat 2 g; Sodium 537 mg; Total fiber 0; Protein 12 g; Carbohydrates 5 g.

    Source: U.S. Department of Agriculture

    © American Institute for Preventive Medicine

  • Recipe: Banana Walnut Oatmeal

    HEALTHY EATING

    Bowl of banana walnut oatmeal.

    Ingredients

    *  2 cups fat-free or low-fat milk

    *  1 dash salt

    *  2 cups oats (quick-cooking)

    *  2 bananas (very ripe, mashed)

    *  2 tablespoons maple syrup

    *  2 tablespoons walnuts (chopped)

    Directions

    1.  In a small saucepan, combine milk and salt. Heat over medium heat until steaming hot but not boiling.

    2.  Add oats and cook, stirring until creamy, 1 to 2 minutes.

    3.  Remove the pan from heat and stir in mashed banana and maple syrup. Divide between 4 bowls. Sprinkle with chopped walnuts and serve.

    Nutrition Information: Serves 4: Total calories 292 kcals, total fat 6 g, saturated fat 1 g, sodium 118 mg, carbohydrates 52 g, fiber 5 g, protein 11 g.

    Source: MyPlate.gov

    © American Institute for Preventive Medicine

  • Recipe: Salad With Pears

    HEALTHY EATING

    Plate of salad with pears.

    Ingredients

    For the Salad:

    *  2 canned pear halves

    *  6 cups mixed greens

    *  1/2 tablespoon Parmesan cheese

    *  1-1/3 cups carrots, grated

    *  3 tablespoons walnuts

    For the Dressing:

    *  1/4 cup pear juice

    *  1/4 teaspoon each of cider vinegar, honey, dijon mustard, and olive oil

    *  1 dash salt and black pepper

    Directions

    1.  For the dressing, mix pear juice, vinegar, honey, mustard, salt and pepper, and olive oil in a blender and blend until smooth.

    2.  Put mixed greens in a large mixing bowl, drizzle dressing over greens, and mix together.

    3.  Add remaining chopped pear, walnuts, and grated carrots and toss lightly.

    4.  Portion out 1 cup of salad and top with grated Parmesan cheese.

    Nutrition Information: Serves 6: Total calories 64, total fat 3g, saturated fat 0g, sodium 86 mg, carbohydrates 10g, fiber 2g, protein 2g.

    Source: MyPlate.gov

    © American Institute for Preventive Medicine

  • Recipe: Sweet Potato Cheesecake

    HEALTHY EATING

    Sweet potato cheesecake with a couple pieces missing.

    Try this twist on the classic pumpkin pie. The natural sweetness of sweet potatoes means less sugar is needed to enjoy this delicious dessert.

    Ingredients

    1 cup gingersnaps or graham crackers (finely crumbled)

    3 tablespoons butter

    8 ounces cream cheese (light, softened)

    1 cup sweet potatoes (cooked, mashed)

    1/3 cup sugar

    1-1/2 teaspoons pumpkin pie spice

    1 teaspoon grated orange peel

    1 teaspoon vanilla

    5 egg whites

    1 cup milk (evaporated, reduced-fat 2%)

    Directions

    Crust:Combine crumbs and butter. Press mixture into bottom and 1 inch up sides of an 8-inch springform pan. Set aside.

    Filling:

    1.  In a large mixing bowl, beat cream cheese, sweet potatoes, egg whites, sugar, pumpkin pie spice, orange peel, and vanilla until combined. DO NOT OVER BEAT.

    2.  Stir in milk. Carefully pour into prepared pan.

    3.  Bake at 350 degrees for 60-70 minutes until the center appears set.

    4.  Cool on a wire rack for 45 minutes. Cover and chill thoroughly.

    5.  Remove sides of pan.

    6.  Garnish with dessert topping and orange peel.

    Nutrition Information: (14 servings). Per serving: 139 kcals, 6g total fat, 3g saturated fat, 137 mg sodium, 17g carbohydrates, 1 g dietary fiber, 5 g protein.

    Source: U.S. Department of Agriculture

    © American Institute for Preventive Medicine