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How to eat more vegetables

Did you know half of your plate should be from vegetables? Here are some ways to get more vegetables into your family’s meals and snacks.
 
1. Experiment with a new vegetable each week or each month!

Check out your local farmers market or produce aisle for something new and seasonal. Search the web or your favorite cook book for ideas on preparation, and don’t be afraid! Find recipes with some of your other favorite flavors or styles and you may just find your new favorite vegetable.

2. Get sneaky

  • Pureed peppers, zucchini or carrots can be “snuck” into tomato sauces for pasta or pizza. Not even the pickiest eater will notice!
  • Cauliflower, carrots or sweet potato can be steamed and pureed into mashed potatoes or a casserole.
  • Have a ...

New nutrition labels, same healthy eating advice

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:
 

Nutrition spotlight on quinoa

This week the Registered Dietitians and Diet Technicians offered up a unique spin on quinoa for National Nutrition Month. Many of you reported you have had it as a side dish at dinner or in a salad for lunch. However on Wednesday, we served quinoa for breakfast! Spiced up with cinnamon, cloves, ginger, and cardamom, the sky is the limit for extra add-ins to further boost the nutrition of your morning meal.

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
Technically considered a seed (not a grain), quinoa is gluten-free and a complete source of protein. A serving provides a good source of dietary fiber, iron, magnesium, phosphorus, and zinc. Quinoa is also packed with B-Vitamins including folate, thiamin, riboflavin, and B6. Try substituting quinoa for pasta or rice at meals to change things up and increase the nutrition ..

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
    ....
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