Posts Tagged ‘Nutrition’

Monday’s Healty Recipe: Zucchini Linguine

Monday, June 28th, 2010

Ingredients

  • 1 (8 ounce) package linguine pasta
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 3 zucchini, shredded
  • 1/4 cup shredded organic cheddar cheese
  • 1/4 cup plain nonfat natural yogurt
  • salt and pepper to taste

Directions

  1. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
  2. Meanwhile, heat oil in a large skillet over medium heat. Saute garlic until it starts to brown. Stir in a handful of grated zucchini; cook for 1 minute and then add the rest of the zucchini. Cook for 3 minutes.
  3. Toss pasta with zucchini, cheese and yogurt. Season with salt and pepper. Mix well and serve.

Nutritional Information open nutritional information

Amount Per Serving  Calories: 290 | Total Fat: 7.2g | Cholesterol: 8mg

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Carrot Cake Pancakes

Monday, June 7th, 2010
carrots[Note:  Check out the organic carrots Mimi grew in the Woodway Wellness Garden!]
2 cups of pancake batter from your favorite recipe or a mix

¾ cup grated organic carrots
½-cup applesauce
1-teaspoon cinnamon
1 -tablespoon grated fresh ginger or ½ tsp ground ginger

Mix all ingredients well and cook as you would regular pancakes. These are wonderful for breakfast with maple syrup, fresh fruit, or yogurt!

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Eating breakfast has big benefits!

Monday, March 22nd, 2010

 Did you know that skipping breakfast can lead to weight gain and increased risk of heart disease.  If you needed any more reason to eat breakfast and encourage your children to do so, researchers have found that as part of a healthy diet and lifestyle, breakfast can have a positive impact on children’s health and well-being.   Sstudies have suggested that breakfast consumption may improve cognitive function related to memory, test grades, and school attendance.  If you are always on the go and don’t think you have time to eat, ask Dr. Smedstad about our delicious meal replacement shakes!

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Monday’s healthy recipe: Feta & Watermelon Salad

Monday, March 15th, 2010

Ingredients

  • 6-7 cups chopped romaine lettuce
  • 3 cups seeded, cubed watermelon
  • 1⁄2 cup thinly sliced red onion
  • 1⁄2 cup crumbled Organic Valley Feta
  • 1⁄4 cup pureed watermelon
  • 2 tablespoons finely sliced fresh basil
  • 2 tablespoons red wine vinegar
  • 2 tablespoons olive oil
  • salt and freshly ground black pepper to taste

Directions

1. Place salad greens in a large, bright-colored salad bowl. Arrange watermelon cubes, red onions and feta in three piles over the greens; keep chilled until ready to serve.

2. For dressing, mix pureed watermelon, basil, vinegar, olive oil, salt and pepper. Just before serving, toss salad with dressing.

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Monday’s Healthy Recipe: Baked Onions

Monday, March 1st, 2010

Simple yet savory, these onions will surprise you with their flavor and tenderness.

Four medium organic onions, unpeeled
¼ cup melted butter
Salt and pepper to taste

These are prepared almost exactly like baked potatoes. Wrap onions in aluminum foil and place in a 350-degree oven. Bake until a knife will penetrate the onion. Remove skins and add butter, salt, and pepper. Serve hot.

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Wild Rice Pudding with Applies and Dried Cherries.

Monday, January 25th, 2010

This is a great recipe from Organic Valley:

Tender wild rice is suspended in a maple-sweetened custard and accented with sautéed apples and dried cherries–a dish that proves that comfort food can be exciting, too.

If you make the wild rice a day ahead, store it airtight in the refrigerator so it doesn’t dry out.

Ingredients

Directions

1. Heat oven to 350 degrees. Butter 6 ramekin cups (4-ounce size).

2. Beat eggs, milk, maple syrup and cinnamon. Stir in dried cherries and wild rice. Divide mixture into ramekins. Place on baking sheet. Bake until barely set, 35-40 minutes. The puddings may still look slightly wet on top, but any remaining liquid will seep back into the pudding. Let them stand for 10-15 minutes while you prepare the apples.

3. Apples: Heat butter in sauté pan over medium flame. Add apples and sauté until partially tender, about 2 minutes. Add cider and cherries; raise heat to high and cook, stirring often, until cider is reduced to a glaze and apples are tender.

4. To serve: Run a knife around the edges of each pudding. Invert puddings onto individual serving plates. Spoon apples around puddings. If you wish, add a dollop of yogurt alongside each pudding. Serve immediately.

Note: The rice pudding can also be baked casserole-style in one large baking dish. Dried cranberries or raisins can stand in for the cherries.

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Monday’s Healthy Recipe

Monday, September 28th, 2009

Tofu Greek Salad

Tofu boosts the protein in this Greek salad, making it substantial enough for a whole meal. But this dish would also be a perfect addition to a mezze, a Middle Eastern meal of “small dishes”; serve it with warmed, whole-wheat pitas, store-bought hummus, stuffed grape leaves, tzatziki (cucumber sauce) and your favorite olives.

2 servings, about 1 cup each

Active Time: 30 minutes

Total Time: 30 minutes

Nutrition Profile

Ingredients

  • 3 tablespoons crumbled feta cheese
  • 2 tablespoons chopped red onion, or scallion
  • 6 Kalamata olives, (see Tip), pitted and chopped
  • 1 1/2 tablespoons lemon juice
  • 1 1/2 teaspoons extra-virgin olive oil
  • 3/4 teaspoon dried oregano
  • 1/2 cup drained and crumbled firm tofu
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 1 small tomato, coarsely chopped
  • 1/2 small cucumber, coarsely chopped
  • 1 tablespoon chopped fresh parsley

Preparation

  1. Combine feta, onion (or scallion), olives, lemon juice, oil and oregano in a medium bowl. Add tofu and mash with a fork. Season with salt and pepper. Cover and refrigerate for 10 minutes.
  2. Add tomato, cucumber and parsley to the tofu mixture and stir to combine.

Nutrition

Per serving: 164 calories; 12 g fat (3 g sat, 6 g mono); 13 mg cholesterol; 8 g carbohydrates; 8 g protein; 2 g fiber; 499 mg sodium; 296 mg potassium.

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 1 medium-fat meat, 1 1/2 fat

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Monday’s Healthy Recipe

Monday, June 8th, 2009

This 30-minute salad is loaded with fresh ingredients and tossed with an incredible homemade dressing.

Yield

4 servings (serving size: about 1 3/4 cups)

Ingredients

Chicken, Red Potato & Green Bean Salad

Dressing:

  • 1/3  cup  coarsely chopped fresh parsley
  • 3  tablespoons  red wine vinegar
  • 1  tablespoon  fresh lemon juice
  • 1  tablespoon  whole-grain Dijon mustard
  • 1  tablespoon  extravirgin olive oil
  • 1/2  teaspoon  salt
  • 1/4  teaspoon  freshly ground black pepper
  • 1  garlic clove, minced
  • Salad:
  • 1  pound  small red potatoes
  • 1  teaspoon  salt
  • 1/2  pound  diagonally cut green beans
  • 2  cups  cubed cooked chicken (about 8 ounces)
  • 2  tablespoons  chopped red onion
  • 1  (10-ounce) package gourmet salad greens (about 6 cups)

Preparation

To prepare dressing, combine first 8 ingredients, stirring well with a whisk.

To prepare salad, place potatoes in a saucepan; cover with water. Add 1 teaspoon salt to pan; bring to a boil. Reduce heat, and simmer 10 minutes or until almost tender. Add beans, and cook an additional 4 minutes or until beans are crisp-tender. Drain. Rinse with cold water; drain well.

Quarter potatoes. Place the potatoes, beans, chicken, onion, and greens in a large bowl. Drizzle with dressing; toss gently to coat. Serve immediately.

Nutritional Information

Calories:  269 (29% from fat)
Fat:  8.8g (sat 1.8g,mono 4.4g,poly 1.6g)
Protein:  22.4g
Carbohydrate:  26.1g
Fiber:  5.8g
Cholesterol:  53mg
Iron:  3.8mg
Sodium:  761mg
Calcium:  96mg

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