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Eat Right: Color Your Plate with Salad

The Academy of Nutrition and Dietetics offers some excellent tips for building delicious and nutritious salads. Try one today!

Arugula & Grissini
Pack more nutrition into your day with a colorful main dish or side salad. Keep basic ingredients on hand for a quick addition to any meal. Encourage kids to eat more vegetables by setting out ingredients to make their own salad creations. Or, let them choose individual items with salad dressing as a dip. Mix and match ingredients by choosing one or more foods from each list below. Consider flavor, texture and color. Add a light salad dressing and enjoy!

Start with Leafy Greens
Arugola
Green or Read leaf lettuce
Iceberg Lettuce
Boston or Bibb lettuce
Mixed greens
Napa cabbage
Radicchio
Romaine
Spinach

broccoliSelect from Vegetables, Fruits and Beans
(chopped, diced, shredded, sliced or whole)

Vegetables
Artichoke hearts
Bean sprouts
Beets
Bell pepper
Broccoli or cauliflower
Carrots
Celery
Corn
Cucumbers
Onions
Peas
Radishes
Sugar snap peas
Tomatoes
Water chestnuts
Zucchini

fruit_2Fruits
Dried cranberries or cherries
Apple
Blueberries
Grapes
Mandarin oranges
Melon
Pears
Raisins
Strawberries

Beans
Black beans
Chickpeas
Edamame (soybeans)
Kidney or red beans
Navy or white beans

Sprinkle on Extras

Cheese
Blue cheese
Cheddar
Feta
Mozzarella
Parmesan

peanuts3Nuts
Almonds
Cashews
Peanuts
Pecans
Walnuts

Other
Avocado
Bacon bits
Chow mein noodles
Croutons
Olives
Sunflower seeds

For a Main Dish Salad
Beef
Chicken
Ham
Hard-cooked egg
Salmon
Shrimp
Tofu
Tuna
Turkey

Suggested combinations
~Romaine lettuce, grape tomatoes, cucumber, carrots, avocado and shrimp
~Mixed greens, chicken strips, melon, walnuts and feta cheese
~Spinach, red onion, mandarin oranges and sliced almonds

Halloween Tricks and Treats

By: Morgan V. Robbins, RD, LD, at Lexington Medical Center

Halloween is just around the corner, and while it tends to be filled with tricks and quite a few treats, life is all about balance. Here are a few healthy tips so the scale doesn’t get too scary.
-Want a healthier option for trick-or-treaters? Try offering animal crackers, pretzels, cereal bars, or stickers for a healthier alternative to candy.
-Attending a Halloween party? Be sure to get some sort of exercise in the day of the party.
-Don’t skip meals! Skipping meals can lead to over indulging later in the day; eat a good meal two to three hours before the party.
-Think balance- enjoy your favorite Halloween treat in moderation! Have a small handful of candy corn, not the entire bag.

Here are two healthier recipes to bring to this years Halloween festivities:

Bananas
Peanut Butter Banana Eyeballs
Ingredients:
Keebler® Townhouse Wheat Crackers
1 banana, sliced
Mini Chocolate Chips
Honey
Peanut Butter
Directions:
1. Spread peanut butter onto entire cracker
2. Spread honey over peanut butter
3. Please slice of banana in the center of the cracker
4. Place mini chocolate chip (point down) into center of banana to serve as pupil

* Use things like Nutella, cream cheese, jelly, apples, cinnamon, fruit loops and marshmallows for other varieties of eyeballs.

Pumpkin
Pumpkin Veggie Tray
Ingredients:
A large serving tray
1 large bag of baby carrots
1 cucumber
1 head of broccoli 1 carton veggie dip
Three Ramekins or small bowls

Directions:
1. Create an outline for your pumpkin by laying some of the carrots out in an oblong circle. Once the carrot outline is set, fill in the circle with the rest of the carrots.
2. Remove enough of the carrots to create a cucumber-filled smile, set the carrots you removed on top of the other carrots within your pumpkin
3. Place halved cucumber slices in the space you created for your carrot pumpkin’s smile
4. Fill your ramekins with the veggie dip and place them where you want the pumpkin’s eyes and nose to be
5. Slice off the stem of the broccoli head. Place the broccoli at the top of your pumpkin

Resources: tastaeofhome.com, snackpicks.com