November 2011

November 2011 posts

Dilled Cucumbers with Yogurt Dressing

What do you do with all those cucumbers in your garden? Here’s a refreshing salad that goes well with cold and hot dishes alike. One 8-inch cucumber has 12% of the daily minimum recommended amount of fiber. Serves 4.


  • 2 cucumbers, unpeeled, sliced thin
  • ½ teaspoon black pepper
  • 2 tablespoons white wine vinegar
  • 1 tablespoon sugar
  • ½ teaspoon salt, optional

Yogurt dressing

  • 1 cup nonfat plain yogurt
  • 2 tablespoons fresh dill, chopped
  • 4 green onions, light green parts only, finely chopped


  1. Place cucumber slices in a bowl and add pepper, vinegar, and sugar. Gently stir to coat cucumbers and marinate for 15 minutes while you prepare the dressing.
  2. For dressing, stir together the yogurt, dill, and green onions.
  3. Drain cucumbers, then add to dressing and stir to blend. Garnish with dill.

Per serving: 86 calories, 5 gm protein, 15 gm carbohydrate, 0 gm fat, 4 gm cholesterol, 1 gm fiber, 340 mg sodium (50 mg sodium without salt)

Delicious Yogurt Parfait

This nutritional power house—a favorite of all ages—packs nutrients from three food groups. Don’t leave home in the morning without it! You’ll also want to make extras (serves 4) to keep in the refrigerator at work or home for a midday pick-up—or for the kids’ after-school snack.


  • 3 cups nonfat plain yogurt
  • 12 ounces unsweetened fruit such as fresh or frozen berries and melon
  • 8 tablespoons low-fat granola


  1. Put about half of the yogurt in four separate bowls or clear tall glasses.
  2. Put half of the fruit on top of the yogurt followed by half of the granola.
  3. Repeat the process and serve.

Per serving: 151 calories, 11 gm protein, 27 gm carbohydrate, 1 gm fat, 0 gm sat fat, 0 gm mono fat, 3 mg cholesterol, 2 gm fiber, 150 mg sodium

THE SEASONED COOK To get the best yogurt, read the label. Make sure that the sugar content is low and the active yogurt cultures are listed in the first few ingredients.

OB Speed Dating

If you’re expecting or thinking about having a baby, finding the right doctor is a pretty good place to start this incredible journey. But how to find the right doctor? You could try OB Speed Dating.

When you come to OB Speed Dating, you’ll meet several doctors who will deliver at our beautiful new campus located in the Issaquah Highlands starting November 1. By participating in a 'speed dating' session, you can get to know them in a fun, low-key environment. You are able to participate in five-minute one-on-one interviews with each obstetrician or family-practice doctor with an OB specialty. If you hit it off with one, then you can make a follow-up appointment when you’re ready to start your care.

Before and after the speed-dating interviews, you can exchange notes with other parents, learn about prenatal care and Swedish classes for expectant and new parents and take a mini-tour of the new campus.

To sign up for the next OB Speed Dating session (on November 17 at Swedish/Issaquah), visit Pre-registration is required.

Boost 'em

Booster seats are like a combination of a glorified phone book and an advanced pelvis for your child. While most of us rode around without car seats or booster seats or even seat belts in the conversion van or in the back of a pick-up when we were kids (and we made it out just fine), we were the lucky ones. The kids who didn’t make it aren’t around to advocate for advancements in safety. Their parents had to do all the work in their honor, to which I would like to say thank you.

What most parents don’t understand is that the seat belt in a car is designed and tested for a manikin that is 5’10” and 180lbs. Seat belts don’t fit most adult women much less an average 8 year old child.

The ambiguous cut-off for kids to be old/big enough to not sit in a booster seat is somewhere around age 8, or 4’9”, or 80lbs. In fact, most kids don’t reach 4’9” until somewhere between 9 to 12 years old, according to the CDC (boys and girls).

While your 9 year old might fit properly in say a Mini Cooper without a booster seat, they might still need one in an SUV because of the larger seats and attachment points of the seat belts.

Proper fit has much more to do with the placement of the seat belt across the child’s body, than it does with the child’s age.

Vietnamese Chicken Pho

Red chili flakes and lime make this one-dish supper pop with flavor. This recipe (serves 4) also makes a fun buffet dinner. Everyone starts with a bowl of Pho (pronounced “fuh”) and chooses from a variety of toppings.


  • 3 cups low-sodium chicken broth
  • 7 cups water
  • 12 ounces boneless skinless chicken breasts, sliced
  • 3 mushrooms, sliced
  • 1 tablespoon ground ginger
  • ¼ cup snow peas, sliced
  • 8 ounces thin rice noodles (usually found in the Asian section of the grocery store)
  • 1 cup bean sprouts
  • ½ cup chopped green onions
  • 1 teaspoon red chili flakes, or to taste
  • 1 tablespoon fresh chopped cilantro
  • Lime wedges
  • Basil


  1. In saucepan, bring chicken broth and 1 cup water to boil.
  2. Add chicken, ginger, and mushrooms. Simmer 5 minutes. Add snow peas and simmer 1 minute more.
  3. In a separate pot, bring 6 cups of water to boil for rice noodles.
  4. Break and stir in noodles. Remove from heat, cover, let stand 5 minutes. Drain and rinse under cold water to stop cooking.
  5. Portion rice noodles and bean sprouts into deep soup bowls. Ladle on chicken broth mixture. Top with selection of green onions, red chili flakes, cilantro, basil, and lime.

Per serving: 376 calories, 29 gm protein, 54 gm carbohydrate, 4 gm fat, 1 gm sat fat, 2 gm mono fat, 60 mg cholesterol, 2 gm fiber, 380 gm sodium

THE SEASONED COOK You may substitute other green vegetables, like broccoli or bok choy for the snow peas. Try fish or shrimp instead of chicken.

Green Bean and Citrus Salad

When the garden begins to flourish, you’ll be glad to have this refreshing salad on your menu. Whether the meal is casual or dressy, it doesn’t matter. This dish makes everything else taste better. Serves 4.

Try this with: Bountiful Barley Pilaf


  • 1 pound green beans, ends trimmed and sliced into 1-inch lengths
  • 2 cups peas
  • 2 scallions, chopped
  • 1 tablespoon chives
  • pepper to taste
  • 1 orange
  • ⅔ cup plain yogurt
  • 2 tablespoons fresh mint, chopped
  • 2 tablespoons orange peel, finely grated


  1. Boil green beans for 3 minutes and, if using frozen peas, add them to the beans for the last minute to just thaw. Beans should still be a bit crunchy. Run under cold water to stop the cooking process, drain and put in a bowl.
  2. Add the scallions, chives, and pepper to taste. Refrigerate for 10 minutes.
  3. In a separate bowl, grate the orange peel and mix in with the yogurt and fresh mint.
  4. Peel the remaining orange skin and fibers and cut into bite size pieces.
  5. Just before serving, add the dressing to the bean mixture. Place on each plate and garnish with the orange sections.

Per serving: 139 calories, 9 gm protein, 27 gm carbohydrate, 1 gm fat, 1 mg cholesterol, 9 gm fiber, 100 mg sodium

Swedish Awarded Major NIH Grant for Brain Disorders Research

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