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Enjoy the taste of eating right - National Nutrition Month 2014

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 ...

12 healthy recipes for the 12th Man

When you gather with friends and family this Sunday to watch the Seattle Seahawks compete against the Denver Broncos in Super Bowl XLVIII, do your guests and yourself a favor and have a couple of healthy alternatives ready.
 
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!

Escabèche – Pickled Vegetables

Ingredients:

Marinade:
  • 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
 
Vegetables:
  • 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

Directions:
  1. Combine ...

Smashed Red Potatoes

Ingredients:
  • 12 whole new potatoes
  • 3 tablespoons olive oil
  • Kosher salt
  • fresh ground black pepper
  • finely chopped rosemary

Directions:
  1. Place potatoes in a large pot and cover with water. Generously add salt. Boil until fork-tender.
  2. Drizzle olive oil on a sheet pan.
  3. Arrange
    ....

White Bean & Tomato Ragu

Ingredients:
  • 1/1 cup olive oil
  • 1 TBSP chopped garlic
  • 1/2 cups white wine
  • 2 cans diced tomatoes in juice
  • ½ tsp Red Pepper Flakes
  • ½  tsp Fresh Rosemary leaves chopped
  • ½  tsp fresh thyme
  • 1 bay leaf
  • 2 cans Great Northern or Cannellini beans – drained and rinsed
  • Salt & Pepper  to taste

Directions:
  1. Heat the olive oil in...

Tofu or Chicken Banh Mi

Ingredients:

Slaw
  • ½  pound daikon, peeled
  • ½ pound carrot, peeled
  • ½ red onion, cut into thin slices
  • ½  cup rice vinegar (not seasoned)
  • 1 tablespoon sugar
  • ½ teaspoon salt

Marinade
  • 4  TBSP vegetable oil
  • 2  TBSP Asian fish sauce
  • 1  TBSP soy sauce
  • 1 Pinch white pepper
  • 1 tsp light brown sugar
 
Sandwich
  • 1 (24-inch) soft baguette ( or 4 each demi Baguette or French Roll)
  • cilantro sprigs on stem
  • 4 chicken breasts that have been pounded lightly and seasoned with Salt and pepper
  • OR ....

Muffuletta Sandwich

Ingredients:
  • 4 each Kaiser Roll or Round Italian Loaf
  • 4 each Green Leaf Lettuce Leaves
  • 1 ripe tomato , sliced
  • 1/2 cup tapenade spread  (purchase )
  • 4 each Portobello mushrooms grilled and thinly sliced
  • 2 oz thinly sliced manchego cheese
  • 4 slices smoked provolone
  • Extra virgin olive oil for dressing bread
Directions:
  1. Cut rolls or loaf of bread in half lengthwise
  2. drizzle top and bottom with E.V. Olive oil
  3. Lay lettuce ..
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