Tag Archives: healthy recipes

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.

 

Superfood of the Month: Brussels Sprouts

Brussels sprouts are a low-glycemic nutritious vegetable that should be considered in weight-reduction programs. A 100g serving of sprouts provides just 45 calories, 3.38g of protein, 3.8g of dietary fiber (10 percent of the recommended daily allowance) and no cholesterol.

Brussels sprouts are a storehouse of several flavonoid antioxidants, which protect from prostate, colon and endometrial cancers. They are also excellent sources of vitamin C, vitamin A and vitamin K. And, brussels sprouts protect against vitamin A deficiency, bone loss, iron-deficiency anemia, cardiovascular diseases, and colon and prostate cancers.

Brussels sprouts are cool season vegetables. They are harvested when their lower buds reach maturity and achieve about an inch in diameter. Fresh sprouts should be firm and compact with dark green heads. Avoid sprouts with loose leaves, and those that are yellowish and light in weight.

Fresh sprouts keep well in the refrigerator for a day or two. Remove any damaged or discolored outer leaves, and store fresh unwashed sprouts in plastic zipper bags in the vegetable drawer in the refrigerator.

Recipe

    Chicken with Brussels Sprouts and Mustard Sauce, and Rosemary Potatoes

    Ingredients (Serves 4)
    2 tablespoons olive oil, divided
    4 (6-ounce) skinless, boneless chicken breast halves
    3/8 teaspoon salt, divided
    1/4 teaspoon freshly ground black pepper
    3/4 cup fat-free, lower-sodium chicken broth, divided
    1/4 cup unfiltered apple cider
    2 tablespoons whole-grain Dijon mustard
    2 tablespoons butter, divided
    1 tablespoon chopped, fresh flat-leaf parsley
    12 ounces Brussels sprouts, trimmed and halved

    Step 1
    Preheat oven to 450°.

    Step 2
    Heat a large ovenproof skillet over high heat. Add 1 tablespoon oil. Sprinkle chicken with 1/4 teaspoon of salt and pepper; add to pan. Cook 3 minutes or until browned. Turn chicken; place pan in oven. Bake at 450° for 9 minutes or until done. Remove chicken from pan; keep warm. Heat pan over medium-high heat. Add 1/2 cup of broth and cider; bring to a boil, scraping pan to loosen browned bits. Reduce heat to medium-low; simmer 4 minutes or until thickened. Whisk in mustard, 1 tablespoon of butter and parsley.

    Step 3
    Heat remaining 1 tablespoon of oil and 1 tablespoon of butter in a large nonstick skillet over medium-high heat. Add Brussels sprouts; sauté 2 minutes or until lightly browned. Add remaining 1/8 teaspoon of salt and 1/4 cup of broth to pan; cover and cook 4 minutes or until crisp-tender. Serve.

    Rosemary Potatoes (Serves 4)
    Ingredients
    1 tablespoon olive oil
    1 teaspoon chopped fresh thyme
    1/2 teaspoon minced fresh rosemary
    1/4 teaspoon salt
    1/4 teaspoon black pepper
    12 ounces quartered red potatoes

    Preheat oven to 450°. Combine olive oil, thyme, rosemary, salt, black pepper and potatoes in a bowl. Spread potatoes on a jelly-roll pan. Bake at 450° for 25 minutes or until golden brown and tender.

What Can I Eat? Bringing Back An Old Favorite

By Laura Stepp, MA, RD, LD, Clinical Dietitian at Lexington Medical Center

Again, I find myself looking at another beautiful picture of food and thinking about all of those vegetables I bought at the farmer’s market over the weekend. There are so many ways to incorporate and combine vegetables. The possibilities are endless, and yes, overwhelming. So as I looked through the most recent edition of Diabetic Living® Magazine, I saw an up-to-date and refreshing recipe for an old favorite: Waldorf Salad Lettuce Wraps.

Waldorf Salad Wraps

Waldorf Salad Wraps

Now many of you (especially if you are a child of the 70’s or before) might be thinking, “Yikes! The mayonnaise based salad with nuts and fruits that our parents used to eat?” Yes. My cardiac and diabetes clients are always interested in eating better but are conflicted with wanting to enjoy old traditional recipes. At the same time, I’m encouraging them to try new vegetables in new ways. Let’s do both with this heart-healthy and diabetes-friendly version.

Servings: 4 (2 wraps each)
Carbs per serving: 33 g
Start to finish preparation; 25 mins (not including cook time for whole grain)

1-1/4 cups of a cooked whole grain (brown or wild rice, pearled barley)
1 cup thin sliced apple
1 cup chopped celery
¾ cup chopped cauliflower florets
½ cup red/black seedless grapes, halved or quartered
½ cup chopped walnuts (toasted)
½ cup plain low-fat Greek yogurt (yes, really)
1 Tbsp honey (local – preferably)
½ tsp kosher salt (can substitute sea salt)
½ tsp celery seeds
¼ tsp black pepper
8 Bibb lettuce leaves (can substitute green or red leaf lettuce leaves)

1. In a large bowl combine the first six ingredients (Whole grain through walnuts). For dressing, in a small bowl combine the next six ingredients (yogurt through pepper)
2. Pour dressing over whole grain mixture; toss gently to coast. Spoon onto lettuce leaves; roll up.

Per Serving: 204 calories; (1 g Sat fat), 33g carbs (5 g fiber, 14 g sugars), 8 g protein