We demonstrated this by featuring our Low-Sodium/Low-Fat Banana Bread recipe. Many of you loved the taste better than higher sugar, higher fat versions! You can halve this recipe to make 1 loaf. I have made this recipe using 1 cup Greek yogurt in place of the buttermilk and vegetable oil. You could make this gluten free by using a brown rice flour or gluten-free flour blend!
Also, see below for some other tips on how to slim down your favorite foods without sacrificing flavor:
We all know that as a nation, we are getting bigger and heavier. Worse still, our future - our children- are becoming obese and unhealthy at increasingly younger ages. For decades, the scourge of obesity was blamed on a high calorie, high fat diet. Turns out, we have probably been doing it wrong all these years and our bulging waistline attests to this colossal failure. Research and the medical community now have increasing evidence that the real villain of the story is a very sweet little molecule called fructose. Fructose is what gives us the sweetness in table sugar (sucrose)…also in brown sugar, honey, agave, and of course, high fructose corn syrup. Call it by any name, but sugars are dangerous to our health. Fructose is addictive, much in the same way as alcohol and illicit drugs are. In fact, sugar (fructose) metabolism closely replicates alcohol metabolism except for the acute effects on brain. Sugar has been likened to alcohol without the buzz!
You may already have heard about First Lady Michelle Obama’s work with the FDA which has led to newly proposed changes to nutrition labels on packaged foods. The amount of sugars, specifically, “added sugars” will be part of that new label. I am not implying that a zero added sugar diet will be the panacea for the pandemic of obesity and ill health. We still need to eat healthy and exercise right. There is no magic pill, no startling new advice. Remember what our grandmothers used to say:
Additional Flavor Ideas to Mix and Match:
- Chopped nuts (walnuts, pecans, hazelnuts, almonds, etc)
- Diced apple or pear
- Banana slices
- Mixed berries
- Dried fruit (raisins, dried cranberries, prunes)
- Almond or peanut butter
- A tablespoon of flax seed or chia for healthy essential fatty acids
- Honey, maple syrup, or agave nectar for sweetness
- Scrambled egg for protein
Thank you to everyone who stopped by for the first week of National Nutrition Month yesterday! It was a big success and you made it possible! The overall feedback we received was very positive for the Kale salad we shared, even those who thought they didn’t enjoy kale! This proves a great example of exploring new, nutritious foods to add to your current diet that you might not have tried (or liked) before.
For those who found the below recipe too salty, you can reduce the sea salt to 1/2 teaspoon and add just ¼ cup of gorgonzola cheese. The sea salt is pertinent to “massage” the kale which helps tenderize the leaves. You may also substitute gorgonzola cheese for a reduced-sodium goat cheese or feta instead. Enjoy!
Massaged Kale Salad
In honor of National Nutrition Month®, the Registered Dietitians and Diet Technicians of Swedish Medical Center will be promoting healthy eating and proper nutrition each Wednesday in March during lunch hours (11am-2pm) at the First Hill, Cherry Hill, Ballard, and Issaquah Campuses.
This year’s theme is “Enjoy the Taste of Eating Right”. Research by the Academy of Nutrition and Dietetics found that taste is the main reason Americans will select one food over another. This creates a complicated dilemma, as the foods you love will likely become the ones you eat the most. The challenge is to create easy to prepare, delicious, and nutritious meals and snacks that are low in fat, sodium, and added sugar.
The nutrition experts will be providing healthy tips, recommendations, and information to encourage and improve the nutritional health of the Swedish community. There will be ...
We’ve prepared 12 recipes – in honor of Seattle’s 12th Man – that are easy and healthier than your typical fried, fatty foods. Enjoy and Go Hawks!
- 1/4 cup fresh lemon juice
- 1 tablespoon extra-virgin olive oil
- 1/2 teaspoon sugar
- 1/4 teaspoon sea salt
- 1/4 teaspoon black pepper
- 2 garlic cloves, minced
- 1 jalapeño pepper, seeded and minced
- 1 large english cucumber, cut into sticks , leave skin on
- 1 small white onion sliced
- 4 ribs celery cut into sticks
- 1 medium Jicama peeled and cut into sticks
- 2 large carrots peeled and sliced
- 2 red bell pepper cut into strips
- ½ cup coarsely chopped fresh cilantro
- 10 radishes thinly sliced
- 2 tablespoons thinly sliced green onions
- Combine ...