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Eat well and maintain a healthy weight - new class series

Most of us have heard the term, “the obesity epidemic,” and we are affected by it each day. Some of us have had personal weight struggles or have watched a loved one struggle, and all of us have been affected by the food industry’s constant flood of conflicting nutrition and diet information.
 
This has left us:
  • Frustrated and confused with our bodies
  • Unclear about how to feed ourselves
  • Constantly dieting or giving up on losing weight entirely
  • Overweight, obese, and sick
  • Eating for emotional reasons rather than eating to fuel our bodies
  • Misunderstanding obesity
If we want to be healthy, we must understand the basic science behind nutrition, obesity, and metabolism, and we must connect with our own personal needs. With the proper education, we can navigate through the media’s information, stop dieting, find our healthy weight, and change our lifestyle habits in a sustainable way.
 
Swedish Weight Loss Services is now offering Healthy Weight Classes; a three-class series that teaches you the tools you need to eat well and maintain a healthy weight. The classes provide ...

How to prevent food poisoning

Many of us are aware of the recent nationwide recall of peaches and other fruit due to the potential of bacterial contamination.  Although thankfully, no illnesses have been reported so far, I’d like to take this opportunity to refresh our knowledge about ways to avoid food borne illness or food poisoning.

 
According to The Center for Disease Control and Prevention (CDC), food poisoning affects approximately 1 in 6 Americans every year. Often it results in relatively mild symptoms such as nausea, diarrhea and vomiting that resolve within a day or so. However, food poisoning can also lead to more dangerous and even deadly outcomes, which is why food safety is so important! 
 
So how should we protect our family from food borne illness?   It’s pretty easy!  Just remember 4 basic steps:  clean, separate, cook and chill!

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 ...

How to make healthy substitutions

This week for National Nutrition Month, we featured how to make healthy substitutions to your cooking techniques. Easy swaps can help reduce calories, fat, sugar, and sodium from your diet without noticing a change in flavor.
 
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:

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 ..

Adding kale to your repertoire

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


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!

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