Archive | Recipes RSS feed for this section

Superfood of the Month – Peaches

Benefits of Peaches

Prevent Cancer

  • Peaches are rich in phenolic and carotenoid compounds, which possess anti-tumor and anti-cancer properties.
  • The chlorogenic and neochlorogenic acids present in peaches inhibit the growth of breast cancer cells without affecting normal cells.
  • Peaches are rich in beta-carotene, providing protective effects against lung cancer.

Aid in Digestion

  • The alkaline content and fiber in peaches are good for maintaining digestive health.
  • Dietary fiber in peaches absorbs water and helps prevent stomach disorders such as constipation, hemorrhoids, stomach ulcers, gastritis and irregular bowel movements.
  • They cleanse and eliminate toxic waste from the intestines and prevent the body from contracting various abdominal disorders, including stomach cancer.
  • Peaches also help dissolve kidney and bladder stones.

Useful in Pregnancy

  • The vitamin C in peaches helps in the growth of healthy bones, teeth, skin, muscles and blood vessels of the baby. It also helps in the absorption of iron.
  • The folate in peaches helps prevent neural tube defects.
  • Potassium in peaches helps avert muscle cramps and general fatigue.

 

Other health benefits of peaches include relief from hypokalemia, obesity, cholesterol and blood stasis, and a boost cardiac health and neurodegenerative diseases. They also help with eye care, skin care, and maintaining a healthy nervous system, bones and teeth.

 

Cook with Peaches

Indian-Spiced Beef with Peach-Grape Salsa

Serves 4

Ingredients
Peach-Grape Salsa
1 medium peach, pitted and coarsely chopped
½ cup red grapes, quartered
1 T snipped fresh mint
1 T lemon juice

Indian-Spiced Beef
1 tsp ground coriander
½ tsp garlic powder
½ tsp ground cumin
¼ tsp salt
¼ tsp ground ginger
¼ tsp ground turmeric
¼ tsp ground black pepper
⅛ tsp crushed red pepper
1 lb beef flank steak

Preparation

  1. Prepare salsa: In a small bowl, stir peaches, red grapes, snipped fresh mint and lemon juice. Set aside.
  2. Prepare beef: Preheat broiler. In a small bowl, combine coriander, garlic powder, cumin, salt, ginger, turmeric, black pepper and crushed red pepper. Trim fat from steak. Score both sides of steak in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Sprinkle steak evenly with spice mixture, rubbing in with your fingers.
  3. Place steak on the unheated rack of a foil-lined broiler pan. Broil 3 to 4 inches from heat for 17 to 21 minutes or until medium doneness (160°F), turning once. Cover with foil; let steak stand for five minutes before thinly slicing. Top steak slices with salsa.

 

To grill steak: For a charcoal grill, place seasoned steak on the rack of an uncovered grill directly over medium coals. Grill for 17 to 21 minutes for medium doneness (160°F), turning once halfway through grilling. For a gas grill, preheat grill. Reduce heat to medium. Place steak on grill rack over heat. Cover and grill as directed above.

 

The DASH Diet: Good for Your Blood Pressure

By Laura Stepp RD,LD, CDE at LMC

High blood pressure (hypertension) and pre-hypertension are two conditions that can be controlled with diet. According to the Centers for Disease Control, it is estimated that about half of all Americans have at least one risk factor for heart disease. High blood pressure (140/90) or Pre-hypertension (120/80-139/89) is one of those risk factors.

shutterstock_200040200Making a few changes to your food choices can help to naturally lower your blood pressure. High blood pressure can go unnoticed therefore it is important to have your blood pressure checked annually.

The DASH diet: Dietary Approaches to Stop Hypertension is a well-researched and documented pattern of eating that has been shown to help lower blood pressure. The DASH diet is a plant-based diet high in potassium and fiber and lower in saturated fat and sodium. In addition to helping to lower blood pressure, the DASH diet has been shown to help people naturally lower cholesterol and for many obtain a healthy weight. The DASH diet is closely related to another very well researched diet: the Mediterranean diet. Both of these dietary lifestyles are based on increasing ones intake of whole foods such as whole grains, fruits, vegetables and nuts/seeds. Adopting the DASH diet lifestyle helps to increase the intake of vitamins and minerals (such as Calcium, Potassium and Magnesium) needed by the body to help maintain normal blood pressure, cholesterol levels, and weight.

A DASH diet based on 2000 calories per day (what the food labels are based on) consists of:
Whole Grains and whole grain products: Wheat, Barley, Rye, Oats, Quinoa, Corn
6-8 oz (1 oz = 1 slice of bread, 1 cup of cereal hot or cold, ½ c cooked grain)

Vegetables
4-5 (1/2 cup cook or 1 cup Raw = serving)

berries2Fruit
4-5 (small/medium, ½ cup cooked, 2/3 cup mixed raw = serving)

Low Fat Dairy
2-3 (8 oz milk, ½ cup plain yogurt, 1 oz cheese = serving)

Nuts, Seeds, Legumes (dried beans, black eyed peas, split peas, lentils)
4-5/week (1 oz nuts/seeds = ¼ cup; ½ cup cooked legumes)

Lean Meats: Fish/Poultry (skinless)
2 (for Women 3-4 oz = serving; Men 4-6oz = serving)

Fats & Sweets
Limited: keep small and in moderation, use liquid oils such as Canola or olive oil, use butter spreads with expeller pressed oils vs stick margarine. If used, limit butter and other high saturated fat foods. Desserts on special occasions vs. daily.

A fresh and simple recipe we tested (which received good reviews for both taste and simplicity):

chickpea-wraps.jpg_1_272×1_005_pixelsChickpea Wraps with Grapes and Walnuts

    1 can (15 oz.) chickpeas (garbanzo beans), drained and rinsed
    2 cups seedless red grapes, halved
    1/2 cup finely chopped red onion
    1/2 cup coarsely chopped roasted walnuts
    1 Tbsp. finely chopped fresh basil
    1 Tbsp. finely chopped fresh rosemary
    1 Tbsp. finely chopped fresh thyme
    1/2 cup plain, low-fat Greek yogurt
    2 Tbsp. fresh lime juice
    1 tsp. Dijon mustard
    Freshly ground black pepper
    8 (8-inch) whole-wheat tortillas

    In large mixing bowl, gently mash chickpeas with potato masher just to break skins. Add all remaining ingredients except tortillas and gently combine.

    On bottom half of tortilla, spoon 1/2 cup mixture in broad line. Fold left and right sides toward center until almost touching. Fold bottom edge toward center. Roll wrap firmly upwards. Place toothpick 2 inches from each end. Slice wrap diagonally and place cut side up on plate or platter. Repeat. Serve immediately or cover and refrigerate until ready to serve.

    Makes 8 servings
    Per serving (2 halves): 367 calories, 10 g total fat (1 g saturated fat), 58 g carbohydrate,
    15 g protein, 10 g dietary fiber, 425 mg sodium (lower with low sodium beans & no added salt)

Take 5 for Heart Health: Eat Right!

LMC dietitian Donna Quirk, a regular contributor to our “Ask the Dietitian” blog posts, was a guest on WIS-TV last week with a delicious and healthy recipe for chocolate pudding that incorporates chia seeds. She also talked about the health benefits of flax and chia seeds, from antioxidants to fiber. Learn more in the link below.

And here’s the recipe for “Chocolate Chia Pudding.”

6 Tbsp chia seeds
1 1/2 cup Almond Milk
3 Tbsp Unsweetened Cocoa Powder
6 Tbsp Agave Nectar
1 1/2 tsp Vanilla Extract

Combine all ingredients, whisking together until cocoa powder absorbs. Refrigerate for four hours, or overnight.

The chia seeds will absorb the liquid from the mixture. The texture of the finished product will be similar to tapioca pudding. You can also put all ingredients in the food processor for a smoother dish, similar to a chocolate mousse.