Archive for January, 2010

Being a vegetarian can be very challenging when it comes to finding creative recipes that taste good! Here are some innovative meal ideas to get you started.

Simple Tofu Bites

• 16 oz firm tofu
• 2T reduced sodium soy sauce or tamari sauce
• ½ tsp low-sodium Mrs. Dash seasoning mix
• Slice tofu into bite size chunks or into 1/8 lunchmeat slices for sandwiches.
• Place tofu in a glass baking dish,
• In a small bowl, mix sauce with seasoning. Pour over tofu and marinate in refrigerator for 2 or more hours.
• 45 minutes before serving, heat oven to 425 degrees. Place tofu on baking sheet. Bake 30 minutes or until tofu is slightly browned. Serve hot or cold.
• Serve as appetizer, stuff in a pita with veggies, or wrap in a whole wheat tortilla
• Serving size is 8 chunks
• 75 kcal, 3g fat, 9g protein, 4g carbohydrates, 310 mg sodium

…read more on Veggie Meal Ideas and Recipes

The “Doctrine of Signatures” states that every whole food has a pattern that represents the body organ or physiological function that benefits the body. Check out this list for some interesting points:

A sliced carrot looks like the human eye and science shows that carrots greatly enhance blood flow to and function of the eyes.

A tomato has four chambers (two per half) and is red, just like the heart. Research shows tomatoes are indeed pure heart and blood food.

…read more on You Are What You Eat

Tips for a Happy and Healthy Valentine’s Day

Valentine’s Day is a great reason to express your generosity towards your loved ones. Like most holidays, Valentine’s Day tends to be centered on the treats and candy that come along with it. This year, try something new that will benefit those you care about. Nothing says “I love you” like a healthy, home-cooked meal. Eatingwell.com has a ton of recipes for two including, chicken, fish, filets, and desserts that are good for you and simple to make. See the recipe below for an example of one of the recipes!

Pacific Sole with Oranges and Pecans

2 servings

Total Time: 20 minutes

Nutrition Profile: Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High calcium | High potassium

Ingredients

• 1 orange
• 10 ounces Pacific sole, (see Note) or tilapia fillets
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 2 teaspoons unsalted butter
• 1 medium shallot, minced
• 2 tablespoons white-wine vinegar
• 2 tablespoons chopped pecans, toasted (see Cooking Tip)
• 2 tablespoons chopped fresh dill

Preparation

1. Using a sharp paring knife, remove the skin and white pith from orange. Hold the fruit over a medium bowl and cut between the membranes to release individual orange sections into the bowl, collecting any juice as well. Discard membranes, pith and skin.
2. Sprinkle both sides of fillets with salt and pepper. Coat a large nonstick skillet with cooking spray and place over medium heat. Add the fillets and cook 1 minute for sole or 3 minutes for tilapia. Gently flip and cook until the fish is opaque in the center and just cooked through, 1 to 2 minutes for sole or 3 to 5 minutes for tilapia. Divide between 2 serving plates; tent with foil to keep warm.
3. Add butter to the pan and melt over medium heat. Add shallot and cook, stirring, until soft, about 30 seconds. Add vinegar and the orange sections and juice; loosen any browned bits on the bottom of the pan and cook for 30 seconds. Spoon the sauce over the fish and sprinkle each portion with pecans and dill. Serve immediately. Makes 2 servings.

Tips & Notes

• Ingredient Note: The term “sole” is widely used for many types of flatfish from both the Atlantic and Pacific. Flounder and Atlantic halibut are included in the group that is often identified as sole or grey sole. The best choices are Pacific, Dover or English sole. Other sole and flounder are overfished.
• Cooking Tip: To toast chopped nuts or seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition

• Per serving: 234 calories; 9 g fat (3 g sat, 3 g mono); 70 mg cholesterol; 11 g carbohydrates; 28 g protein; 2 g fiber; 401 mg sodium; 556 mg potassium.
• Nutrition Bonus: Vitamin C (70% daily value); Calcium (20% dv).

When it comes to gift giving, try to stay away from sweets and get more personal! A mixed CD of your favorite songs, spa and bath supplies that allow the person to treat themselves, or even just a kind note and flowers will go a long way. If you must give chocolate, choose dark chocolate, which has antioxidants and is good for the heart. On that note, the American Heart Association encourages people to make the connection between healthy hearts and Valentine’s Day. Make a donation to the AHA in your loved one’s name to make Valentine’s Day healthy for even more people.

Valentine’s Day is also a great way to teach your kids to be healthy. Have a little party with healthy, red snacks that are heart healthy and still holiday themed. Heart shaped sandwiches, strawberries and raspberries, sugar-free red jello, and oatmeal cookies with red sprinkles are just a few ideas. In school, encourage your children to give out paper valentines rather than candy ones.

In general, focus on the true meaning of Valentine’s Day and show people that you care about them.