November 2011
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November 2011 posts

Genuinely Sweet Cranberry Sauce Recipe

A sweet side dish with antioxidant rich cranberries and a unrefined cane sugar.

Ingredients:

  • 1 Cup
  • 2 Cups Pomegranate Juice
  • Cranberries, washed and rinsed
  • ½ Cup Sucanat
  • ¼ tsp Cinnamon
  • 1/8 tsp Nutmeg
  • Pinch
  • ½ tsp Salt
  • Orange zest

Directions:

  1. Bring pomegranate juice to a simmer over medium-high heat in a saucepan.
  2. Add cranberries and stir often for about 10 minutes or until cranberries first begin to pop.
  3. Add sugar, spices and salt and continue to stir for a minute more.
  4. Remove from heat and stir in orange zest.
  5. Add in toasted pecans, walnuts or currants for additional texture.

Preparation Time: 15 minutes total
Yield: 2 ¼ cups.

Original Recipe by Tarynne L. Mingione, 2011

Recipe Notes:
Sucanat is unrefined cane sugar – meaning the cane juice is extracted from the sugar cane, then dehydrated and granulated. It is less refined than white sugar and retains the mineral-rich molasses- hence its dark color and sweet taste.

Baja Fish Tacos

Who says fish can’t be fun? Everyone loves tacos, and these don’t disappoint (serves 6). Made with black beans – a fiber superstar – and flaky white fish or shrimp, this casual entrée can be served with all the fixings from creamy avocados to spicy salsa. Any way you make it, this dish is high in Vitamin C and low in fat and calories.

Ingredients

  • 8 oz snapper, (substitute other firm white fish or shrimp)
  • 1 tablespoon olive oil
  • 1 medium onion
  • 1 red pepper, sliced
  • 4 cloves garlic, sliced
  • 1 tablespoon oregano
  • 1 small can black olives, sliced
  • 1 15 ½ oz can black beans, rinsed and drained
  • 1 teaspoon black pepper
  • 1 tablespoon lime juice
  • 6 whole wheat 12” tortillas, warmed in low oven

Directions

  1. Season fish with pepper.
  2. Heat olive oil and sauté red pepper, onion, garlic, and oregano. Place in a bowl.
  3. Sauté fish until cooked through, then flake into small pieces.
  4. Fold beans and olives into the fish and heat through. Add fish mixture to vegetables and sprinkle with lime juice.
  5. To make burrito, place mixture in center of tortilla with condiments. Fold opposite sides in and roll.

Per serving: 179 calories, 14 gm protein, 22 gm carbohydrate, 5 gm fat, 0 gm saturated fat, 3 gm mono fat, 14 mg cholesterol, 7 gm fiber, 485 mg sodium

Asparagus and Salmon Frittata

 This egg white frittata makes a beautiful centerpiece for a light meal, brunch, or buffet. The salmon offers quality protein with Omega 3’s and the nutrient dense asparagus provides anti-inflammatory and anti-oxidant benefits. Add fruit salad and muffins and your family will say thank you!

Ingredients

  • 8 egg whites (1 cup egg substitute)
  • ¼ teaspoon each salt and freshly ground black pepper
  • ½ cup low-fat half-and-half
  • ¼ cup grated parmesan cheese
  • ½ pound salmon, cut into ½ inch dice
  • 1 teaspoon lemon zest
  • 1 teaspoon olive oil
  • 1 clove garlic
  • 1 bunch (1 lb) asparagus cut in ½-inch pieces

Directions

  1. Preheat oven to 350°F
  2. In a medium bowl, whisk egg whites well. Season with a pinch of salt and pepper and whisk in half-and-half, cheese, salmon and lemon zest.
  3. In a medium-sized skillet with ovenproof handle, heat olive oil over medium-high heat. Sauté asparagus and garlic until barely tender, about 5 minutes. Spread out asparagus and pour in egg mixture. Lower heat to medium. Cook for 5 minutes to allow bottom crust to form.
  4. Place in oven for 10 minutes to allow top to cook. Turn on broiler for 2 minutes to brown the top.

Per serving: 196 calories, 25g protein, 8g carbohydrate, 3g fiber, 7g fat, 2g saturated fat, 3g mono fat, 33mg cholesterol, 423mg sodium

THE SEASONED COOK As the seasons change so does your frittata ingredients. Use spinach, arugula, broccoli, shredded potatoes, or tomatoes to add color and nutrition. This is a quick to fix comfort food that appeals to all. Tip: If you want to add more eggs, simply use the formula of 1 egg = 2 egg whites.

Lung Cancer Screening

We screen for breast cancer with mammography, colon cancer with colonoscopy, and prostate cancer with blood tests and exams – why not lung cancer?

If you’re a smoker or a former smoker, or even if you’ve had significant second-hand smoke exposure, you’ve probably worried about your chances of getting lung cancer, and whether there is anything you can do about it. Perhaps you even asked your doctor about getting an x-ray; he or she may have told you that there is no proof that it helps. That’s because a national study done years ago showed no benefit from getting chest X-rays, and therefore it’s not recommended.

The studies

However, since 2000, Swedish has participated in an international study – the International Early Lung Cancer Action Project (I-ELCAP) - to see whether CT scans or CAT scans – very highly detailed X-rays – might be able to find lung cancer earlier and improve cure rates. The study was begun by a group of investigators from Cornell University in New York. They knew that CT scans were very sensitive and would probably show a lot of abnormalities, and that most of them wouldn’t be cancer, so they worked out a system to determine which abnormalities were likely to be cancer. Their system worked, and they showed that when lung cancer was discovered through their screening system the cure rate was over 80%. That’s remarkable, because the normal cure rate for lung cancer is only 15%.

Because of their success, the National Cancer Institute (NCI) began a randomized study with over 50,000 participants. Half of them got annual CT scans and the other half got only chest X-rays. The results were just completed and were very exciting. The group that got CT scans had 20% fewer deaths from lung cancer than the other group!

The results are still being analyzed and there are concerns about safety from too many interventions, radiation exposure, and cost. It will take time to work through these issues, and there is still no general endorsement of lung cancer screening. However, several national organizations now cautiously support screening in high risk groups that meet the criteria for the national study.

Who should get screened, and how?

Asian Lettuce Wraps

Dinner is all wrapped up! Skip the carryout and pick up an Asian Lettuce Wrap that gives heart-healthy, Vitamin B-6 rich lean ground turkey and Asian attitude. Hoisin and soy sauces add flavor and refreshing mint and crunchy cucumber complete these pretty packages. Serve as a substantial appetizer or add a fruit salad for a light meal. Serves 4.

Ingredients

  • 1 tablespoon canola oil
  • 1 medium onion, chopped
  • ¾ pound lean ground turkey
  • 1 cucumber, peeled, seeded, and chopped
  • ½ cup coarsely chopped fresh mint
  • 1 teaspoon lime juice
  • ¼ cup peanut sauce
  • 1 tablespoon hoisin sauce
  • 1 tablespoon low-sodium soy sauce
  • 8 butter lettuce or Savoy cabbage cups

Directions

  1. Heat oil in large skillet on medium high. Add onion and sauté until tender, 3-4 minutes. Add turkey and cook until browned, 5-6 minutes.
  2. Meanwhile, combine cucumber, mint, and lime juice in a bowl; set aside.
  3. Add peanut, hoisin, and soy sauces to turkey. Stir and warm through.
  4. Place the mixture onto leaves and top with cucumber mixture. Fold sides over filling, roll up, and eat!

Per Serving (2 wraps): 209 calories, 24g protein, 10g carbohydrate, 8g fat, 1g sat fat, 4g mono fat, 53mg cholesterol, 2g fiber, 305mg sodium

THE SEASONED COOK With these ingredients on hand, you’ve got a meal in 15 minutes. Find peanut sauce and hoisin sauce next to the soy sauce in your grocery store.

Easy Mix & Match Roasted Vegetables

Variety is the spice of life and the key to getting the most from your veggies. This super flexible recipe allows you to make healthy choices based on what's fresh and in season, as well as what type of dish you'd like to prepare. You just start by roasting or grilling a colorful cornucopia of veggies, and then tossing them with your favorite fresh herbs. Delectably delicious on their own, this menu basic of simple roasted vegetables also becomes your go-to for topping a pizza, tossing with pasta or scooping into salads. 

Ingredients

  • 2 pounds vegetables (for example: carrots, white or sweet potatoes, Brussels sprouts, bell peppers, onions, eggplant) cut into uniform wedges, chunks, or slices; green beans trimmed
  • 1 tablespoon extra-virgin olive oil
  • ¼ teaspoon kosher or sea salt
  • ¼ teaspoon ground black pepper
  • 1 tablespoon chopped fresh herbs, such as chives, flat-leaf parsley, thyme, basil

Directions

  1. Preheat oven to 400°F.
  2. In a large bowl, toss the vegetables with oil, salt, pepper and herbs.
  3. Spread the vegetables in baking pans just large enough to hold them in one layer, keeping like vegetables together as they cook in the same amount of time. Roast, stirring vegetables occasionally, until they are fork-tender, about 15-30 minutes depending on type and size of vegetables.
  4. Or, on the grill: toss vegetables with oil, herbs and seasonings, place on grill and turn frequently for even cooking.

Per serving: 105 calories, 2g protein, 17g carbohydrate, 3g fiber, 4g fat, 1g saturated fat, 2g mono fat, 0 mg cholesterol, 194mg sodium (analysis done with ½ pound each of potato, green beans, carrots, red bell pepper).

THE SEASONED COOK Use this recipe throughout the year, choosing what’s in season and looks best at the market. Make it fresh by trying 1 or 2 new vegetables each time.

Easy Bulgur

 An easy, fast, and healthy side dish. Serves 4.

Try this with: Cod with Orange Sauce

Ingredients

  • 2 cups low-sodium chicken broth
  • 1 cup bulgur

Directions

  1. In a pan heat broth to boiling.
  2. Add bulgur and stir.
  3. Cover and turn off heat. Let sit for 15-20 minutes until liquid is absorbed.

Per serving: 139 calories, 7 gm protein, 28 gm carbohydrate, 1 gm fat, 0 gm sat fat, 0 gm mono fat, 0 mg cholesterol, 6 gm fiber, 42 gm sodium

THE SEASONED COOK Bulgur is a processed form of cracked wheat. It is an excellent source of fiber and has a satisfying, nutty flavor.

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