Blue Cross and Blue Shield of Texas (BCBSTX) is committed to helping you and your family live a healthier lifestyle, which is why we continue to provide HealthSelect participants the tools and resources necessary to do so.
This section of the HealthSelect Web site provides you articles and recipes to help you achieve a healthier lifestyle. For more articles and recipes, log in to Blue Access for Members and use the Personal Health Manager.
| Articles | Recipes |
| General Health | Fast Fixes |
| Life Challenges | Simmering Soups |
| Improving Nutrition | Great Grilling Ideas |
Take Steps to Battle the Bulge
Author: Shannon Walters
A short walk every day can improve your life and your community.
Fighting obesity is as simple as putting one foot in front of the other, according to experts at the Pedestrian and Bicycle Information Center, part of the University of North Carolina Highway Safety Research Center.
In response to the "Surgeon General's Call to Action" recently released by U.S. Surgeon General David Satcher and U.S. Health and Human Services Secretary Tommy Thompson against the obesity epidemic, the center has published several online resources to encourage people to start walking and incorporate physical activity into their everyday routines.
"For most people, walking is an easy way to add activity into their daily lives without having to undertake intense exercise," said Mark Fenton of the Pedestrian and Bicycle Information Center and author of "The Complete Guide to Walking." "Unfortunately, not everyone lives in a neighborhood that is designed to make walking safe and easy."
- Among the tips Fenton offers those seeking to increase their physical activity are:
- Add more steps into your day by taking the stairs or parking further away.
- Walk or bike one daily trip for which you'd normally drive the car.
- Get a walking buddy or take a family walk after dinner.
Walk a child to school or participate in a Walk to School Day event. Walk through your neighborhood and rate its "walkability" .
"Good walkability in a community requires excellent design and engineering, safe behavior by pedestrians and cyclists as well as motorists, and recognition that walking is an important transportation option with tremendous health benefits," said Charles Zegeer, director of the Pedestrian and Bicycle Information Center. "Using the walkability checklist, citizens can identify barriers to walking within their community and find immediate and long-term solutions."
The checklist asks people to answer five basic questions as they walk through their neighborhood:
- Did you have room to walk?
- Was it easy to cross the streets?
- Did drivers behave well?
- Was it easy to follow safety rules?
- Was your walk pleasant and safe?
"Given all we know about the health benefits of walking, everyone, young and old, should be out walking," said Fenton. "If people in your community aren't out walking, find out why and organize an event such as Walk to School Day to get people moving. Walking can improve people's lives and their communities. It may be the simplest and most powerful weapon we have in the battle against obesity."
-Walters, Shannon. "Take Steps to Battle the Bulge." Retrieved with permission on 2/8/05 from http://www.walkinginfo.org/insight/features_articles/bulge.htm.
Top 10 Tips on Getting & Staying Motivated
Author: Densie Webb
Publication: Environmental Nutrition, 12 Volume 25,
Motivation is the key to success. Whether it's your job, your relationships, your hobbies or your lifestyle, you must have an impetus to be able to reach your ultimate goal. But you don't need a guru from late-night infomercials to goad you. Motivation is something you can muster within yourself, if you just know how to do so.
Environmental Nutrition spoke with Anne Fletcher, M.S., R.D., author of Eating Thin for Life (Chapters Publishing, Inc., 1997) and Kathleen Zelman, M.P.H., R.D., nutrition counselor and spokesperson for the American Dietetic Association, for insight into what spurs people to make and stick to lifestyle changes.
Before you start, realize that no one should expect to follow the straight and narrow 100% of the time. An occasional dip in that can-do attitude is natural, since maintaining an intense level of motivation is unrealistic for most people. Expecting too much of yourself can do you in. For example, dieters often think a small slip up--a piece of cake at a party--constitutes failure, so they give in whole hog, thus ensuring failure.
Whether you're trying to lose weight, lower your cholesterol, control blood sugar or tame high blood pressure, the following tips can help you stay motivated while you work toward your goal. If some sound like familiar advice, that's because they've stood the test of time.
- Choose Successful Role Models--What more powerful motivator than to follow in the footsteps of someone who's been there and lived to tell the tale? Whether it's a television personality or your neighbor who was able to get off diabetes medication, seek out positive role models. Find out what they did, how they dealt with setbacks and how they stayed motivated for so long. Then apply it to your own life.
- Get a Motivational Buddy--It helps to personally know someone with the same goals to cheer you on and for whom you can return the favor, be it your spouse, a good friend or someone in an online support group. Make use of phone calls, e-mails or chatting over coffee. This is the fuel that can keep motivation alive. And it works best when it's a two-way street.
- Set Realistic Goals--Having a goal can by itself be motivating. But it must be realistic. No matter how determined you are, if you've set your sights on an unattainable goal (losing 40 pounds in four weeks, for example), it's a guaranteed motivation killer.
- Use Humor--There's no reason to be dreadfully serious all the time, even when your goal is a medically necessary one. Roll with the punches and take dietary foibles as part of life's ups and downs. You can't be perfect all the time. Laugh off your occasional dietary indiscretions and start anew with the next meal or the next day. Don't think one or two mistakes will ruin all your hard work. It won't.
- Keep a Diary or Log--It can work wonders to see your progress in black and white. Keep track of what you eat, how you feel and your physical activity. Writing it down is an acknowledgment that this is a mission worthy of your time and attention. And it forces you to focus on what you're eating and how much you are exercising.
- Individualize Your Approach--Diet and lifestyle prescriptions are not one-size-fits-all. You may hear about a great exercise regimen or cholesterol-lowering diet plan from a friend, but unless you adapt it to your particular preferences, schedule and lifestyle, you're doomed before you start, because your enthusiasm will fade.
- Get Active--Exercise will not only make you feel better physically, but it will boost your self-esteem and give you a positive outlook on life. You'll simply feel better about yourself--a must for the long haul.
- Have a Mantra or Motivational Motto--Whether it's pearls of wisdom from Oprah, the Dalai Lama or your mother, write down whatever inspires you. Tape it to the fridge plus carry it with you. When you're feeling vulnerable, read it again to strengthen your resolve.
- Make a List of Rewards--It's motivating to reward yourself when you achieve certain goals. Keep your list of incentives in sight, where it can encourage you. Reward yourself not just for reaching your final goal, but for smaller goals in between, like incremental drops in weight or exercising regularly for two straight weeks. Only you can be the best judge of what you find most rewarding (maybe a massage), but, of course, it probably shouldn't be food!
- When Frustrated, Take Inventory--If you've made progress, but it just doesn't seem like the sacrifices are worth it anymore, make a list of all the pluses and minuses of your quest. Remember what it felt like before you lost that weight or started exercising regularly. Chances are, you'll find that the positives far outweigh the negatives.
Sharpen All Five of Your Senses
Author: Linda Antinoro
Publication: Environmental Nutrition, 5 Volume 26
We use all five of our senses--sight, hearing, smell, taste and touch--to perceive and experience the world around us. Yet, as we age, these senses diminish at varying rates and to different degrees among individuals.
While many types of sensory losses can be corrected with medical help, a protective ally may well be healthful eating. Growing data suggest that certain nutrients may play important roles in keeping your eyes, ears, nose, mouth and skin in optimal condition--and therefore your senses sharper--as you age. Environmental Nutrition takes a closer look.
Securing Sight
Vision loss from age-related macular degeneration (ARMD) and cataracts appears to be triggered, in part, by oxidative damage that accumulates over the years. It stands to reason, then, that antioxidants might provide protection.
Research has shown that people with higher intakes of vitamins C and E and carotenoids--particularly lutein and zeaxanthin--have less risk of ARMD and cataracts. However, these nutrients may work collectively rather than individually. Some reports have seen no effect with individual supplements of vitamin E, beta-carotene or lutein.
Zinc may also be a player in preserving eyesight. In the Age-Related Eye Disease Study (AREDS), people with early signs of ARMD who took supplemental doses of antioxidants plus zinc significantly lowered their risk of ARMD progression. Although this study used high amounts of these nutrients, that doesn't mean lower doses might not work as well. Check with your doctor before taking a supplement specific for eye health.
Omega-3 fatty acids may also fend off vision loss by benefiting blood vessels and membranes of the retina. The exact mechanism is uncertain, says eye researcher Johanna Seddon, M.D., Sc.M., of the Massachusetts Eye and Ear Infirmary in Boston, but low intake of omega-3 fatty acids has been linked to retinal and macular damage.
Halting Hearing Loss
The cochlea, a small, snail-shaped bone in the inner ear, is crucial for transmitting messages to nerves going to the brain, enabling you to hear. Calcium and vitamin D are necessary for keeping this bone strong and functioning. Hearing loss has been linked to inadequate intakes of both.
Moreover, the neurons and blood vessels connected to the cochlea are protected by both B12 and folate. Research shows that women with impaired hearing often have lower blood levels of vitamin B12 and folate, which raises blood levels of homocysteine and cholesterol.
Savoring Smell
Smell and taste are intertwined. The sense of smell can be altered from injury, diabetes, high blood pressure, sinusitis and viral infections. Good dentition is critical also. The inability to chew well hampers the sense of smell, explains Valerie Duffy, Ph.D., R.D., a taste and smell researcher at the University of Connecticut.
Nutrient deficiencies, especially of zinc, can contribute to a loss of smell as well as taste. Olfactory receptors work best when zinc is bound to them. There is evidence that inadequate zinc intake leads to changes in taste and smell. Short-term supplemental zinc (25 milligrams) may help restore both senses to normal, but only if your intake is low.
Touting Taste
What you perceive as taste is often the result of what you smell. Flavor is actually a combination of several perceptions, including smell, taste and touch (temperature and texture). With age, taste buds may decrease in number and sensitivity, affecting your ability to detect subtle flavors.
While nutritional status can influence taste, many medications and health conditions wreak potentially greater havoc. No matter the reason, tasteless food doesn't have to be endured. Herbs and spices, as well as temperature and texture, may provide more intense flavor that even someone with an impaired sense of taste can enjoy.
Saving Skin
The sensation triggered by touch, be it hot or cold, hard or soft, pleasurable or painful, is the result of an intricate network of nerves. Over time, our sense of touch becomes less sensitive. This is mainly because the outer skin, which serves as our first line of defense, takes a beating, affecting the nerves underneath.
A diet rich in vitamins, minerals, omega-3 fatty acids and protein may help maintain sensitivity more than the plethora of creams and lotions on the market that tout topical nutrients. Yet focusing on individual nutrients may not be advisable. For instance, while inadequate intake of vitamin B6 can cause skin inflammation and abnormal nerve sensations in the arms and legs, too much supplemental B6 can result in nerve damage.
Common Sense Bottom Line
Eating healthfully, not smoking and minimizing harmful sun exposure are the tenets of keeping your five senses in good working order. By focusing on key nutrients, you give your senses the best chance to serve you well.
Anger Management: Blow Your Top Without Blowing It
Author: Melissa Jones
We have all felt angry at some time or another -- it's a normal human emotion, after all. Anger only becomes a problem if it's not dealt with effectively. Failing to deal with anger has been established as a contributing factor to many physical and mental illnesses, such as heart disease, high blood pressure, cancer and other life-threatening diseases. Anger also can affect our mental capacities, because strong emotions can actually slow the ability to rationalize, solve problems and make decisions. It can also cause us to lose our sense of humor and even alienate people, taking a toll on our energy and creativity.
So what do we do? After all, everyone is familiar with anger and it's even more harmful to try to hide rage and frustration. According to Mara Julius, ScD, psychosocial epidemiologist at the University of Michigan, allow yourself to feel angry when provoked, but don't stay mad. Allow yourself time to cool off and to identify the true source of the anger. "In other words, it's not so much getting angry that hurts. The damage is done when you stay angry. If you get angry and deal with it quickly and effectively, the damage is minimal, if anything" (Fisher,31).
Ire Extinguishers
Here are a few tips to help you "blow your top" without blowing it:
Get Active to Cool Off
The initial burst of anger is probably the most potentially harmful to one's health, as the fight or flight response is triggered, and a surge of adrenalin is released as a result. This is the time to do something physical, whether it is going for a walk or run, swimming, cleaning, etc. Performing any sort of physical activity will help to burn off the adrenaline more effectively than just sitting and stewing about the situation that angered you.
Take a Zen-Minute Break
Depending on where you are at the time, sometimes it just is not practical to blow off steam with exercise. For example, the workplace, which at times can be a source of frustration or anger, isn't necessarily the best place to unwind by running a few laps. In these types of situations, find a quiet spot to meditate, breathe deeply, or perform whatever relaxation techniques work best for you.
Accept Situations That Are Beyond Your Control
Many times anger is over things that are beyond our control, like a delayed flight, or heavy traffic. It is useless to waste energy struggling against situations that are out of our control. The best solution to effectively dealing with situations like this, is to realize that there is nothing that can be done to change the situation, and to make the best use of the time. For example, if you are stuck in traffic, use the time to plan and organize your day, or listen to an audio book or music that lifts your spirits.
Count Your Blessings
It helps to count your blessings anytime, but doing so while angry helps to ease the ire. Of course, it isn't always easy to remember the blessings when feeling angry, but consciously doing so becomes easier with practice. For example, when stuck in traffic, focus on the positive, like the fact that you even have a mode of transportation. Or when you feel anger at your children or spouse, think of how lucky you are to have them.
Choose Your Targets Wisely
Although it is important to express your anger, it is wise to use caution as far as to whom you choose to express your anger. For instance, it may be to your disadvantage to express anger to your supervisor or even co-workers in the workplace. Choose a close friend and someone you can trust to vent your feelings of anger and frustration.
Choose the Right Time for Confrontation
Choose a good time for the confrontation. If there is too much going on when it occurs, work off the tension of the situation or vent to a trusted confidante before dealing with it. But don't just "sweep it under the rug" -- be sure to handle it when all parties are open to beneficially talking about it.
Express Yourself with "I" Rather Than "You"
Concentrate on giving "I" messages, since it is better to express how you feel rather than tell others how they misbehaved. For example, it is better to say, "I was mad because you said you would be here at this time, and you weren't," rather than "You said you would be here at this time and you weren't." Giving "you" messages tends to sound accusatory and puts people on the defensive as a result. After expressing your feelings, offer a plan for future incidents, such as, "Let's agree to a 15 minute window next time. If either of us doesn't make it by then, we can leave with no hard feelings." Now, you've reclaimed your sense of power.
Write Out Your Anger in a Journal
Sometimes, noting the specific incidents that anger you can be helpful. Think about effective strategies you can use to handle similar, anger-inducing situations in the future.
Use Anger as a Motivator
Use your anger as a motivator to achieve. An "I'll show them" mentality is sometimes exactly what you need to be motivated to go back to school, get your dream job, or finish that painting.
Works Cited- Fisher, Patricia, ed. Age Erasers for Women. Emmaus, Pennsylvania: Rodale Press, 1994. "Use Anger to Build Your Self-Esteem." 28 Jan. 2002. www.wellmedia.com.
20 Most Antioxidant-Rich Foods
Author: Julie Collins
Publication: Better Nutrition, 10 Volume 66, 10/2004
Finally -- following what is likely the largest antioxidant study in history -- the US Department of Agriculture (USDA) has produced a list of the 20 most antioxidant-rich foods. You may have guessed that blueberries rank high. But some of the findings will surprise you.
The study examined more than 100 types of fruits, vegetables, berries, nuts and spices. Winners included artichokes, russet potatoes and ground cloves, among other shockers, as top food sources of antioxidants. In the end, small red beans took the top spot, narrowly beating out wild blueberries as the food with the highest concentration of disease-fighting compounds per serving.
A prevailing but controversial theory holds that antioxidants -- non-vitamin nutrients that abound in some foods -- may benefit the body by providing protection against oxidation, a process that may be linked to conditions such as cancer, heart disease and aging. Found most often in colorful produce, antioxidants are also available in powdered "green" supplements and pills.
The USDA study was published in the June 2004 issue of the Journal of Agricultural & Food Chemistry. Here's the full list, starting with the richest source of antioxidants:
-
Small red beans (dried)
-
Wild blueberries
-
Red kidney beans
-
Pinto beans
-
Blueberries (cultivated)
-
Cranberries
-
Artichokes (cooked)
-
Blackberries
-
Prunes
-
Raspberries
-
Strawberries
-
Red delicious apples
-
Granny Smith apples
-
Pecans
-
Sweet cherries
-
Black plums
-
Russet potatoes (cooked)
-
Black beans (dried)
-
Plums
-
Gala apples
(Back to Improving Nutirition)
The Sunny Side Ups (& Downs) of Egg Substitutes
Author: Andrea Klausner
Publication: Environmental Nutrition, 10 Volume 26
Many people eat egg substitutes on the assumption they are better for you than whole eggs. True? Not necessarily.
The American Heart Association no longer sets a limit on the number of eggs a healthy person can eat, as long as the total amount of dietary cholesterol averages no more than 300 milligrams a day (one egg contains 213 milligrams cholesterol).
What's in an Egg?
For years, eggs were on the no-no list because experts believed cholesterol in the diet increased blood cholesterol. But we now know that for most people saturated fat has much more of an effect. And eggs, though high in cholesterol, are low in saturated fat, unlike most other high-cholesterol foods, like meat. So cholesterol-free egg substitutes are certainly not necessary for a heart-healthy diet.
But if you want to eat more than an egg a day or eat other high-cholesterol foods, then egg substitutes can indeed help lighten your cholesterol load.
What's in a Substitute?
Introduced 30 years ago as alternatives to whole eggs -- and the not-so-well-liked powdered eggs -- liquid egg substitutes do contain real eggs -- but only the whites, not the yolks, which is where the cholesterol resides. Because the yolk also contains most of an egg's fat -- and therefore most of its calories -- egg substitutes have less than half the calories of whole eggs, yet almost all the protein, which is concentrated in the white.
Unless a product is 100% egg whites, egg substitutes typically contain a small amount of vegetable oil (but so little, they can still be labeled as having zero fat), nonfat dried milk, tofu or vegetable gums to take the place of the yolk, plus emulsifiers, coloring (often beta-carotene), sodium and other additives not found in whole eggs. Check ingredient lists to compare brands and for potential allergens, as some may even contain wheat or soy.
Vitamins and minerals also are often added to help make up for what's lost with the yolks -- namely, vitamins A, D and E, along with some iron, B12, folic acid and others -- though not all lost nutrients are replaced (e.g., the carotenoids lutein and zeaxanthin).
Substituting Strategies
Egg substitutes cook up like whole eggs and can be used for scrambling, omelets and in other dishes. But not all brands work well in baking (check the package).
A bonus of egg substitutes is that because they are pasteurized, they carry almost no Salmonella risk and can be used when raw eggs are called for. But do heed the expiration date on the carton. And once opened, use within three to seven days.
The biggest drawback to egg substitutes is cost. A cheaper alternative is to simply substitute two egg whites for one whole egg in recipes. Or use one egg white and one whole egg.
(Back to Improving Nutirition)
Mexican Turkey Salad
Prep Time: - <30 min.
Spicy: - Varies
Difficulty: - Easy
Budget: - Inexpensive
This salad is loaded with antioxidants and flavor.
3 cups turkey breast, cooked, cubed
1 can (15 oz.) corn, drained (1 3/4 cups)
1 can (15.5 oz.) black beans, rinsed and drained
1 green bell pepper, seeded and diced
1 red bell pepper, seeded and diced
1/2 cup jicama, peeled, diced small
1/2 cup extra virgin olive oil
2-3 Tbsp. fresh lime juice, or to taste
3/4 cup thick salsa
3 drops, or to taste, red pepper sauce (optional)
2-4 Tbsp. water
1/4 cup low-fat Cheddar cheese, shredded, for garnish, (optional)
1/4 cup fresh cilantro or flat-parsley leaves, finely chopped, for garnish (optional)
In a large bowl, place turkey, corn, beans, bell peppers and jicama. Gently toss until well mixed and set aside. In a medium bowl, whisk together olive oil and lime juice. Mix in salsa.
Add red pepper sauce if desired. Add enough water to thin consistency so dressing can be thinly drizzled over salad. Transfer to serving pitcher. Drizzle dressing over turkey mixture, tossing to coat salad ingredients evenly.
Cover and chill 1 to 3 hours so flavors can meld. Bring to room temperature and check seasoning before serving. Add salt and pepper to taste, if desired. Drain off any excess dressing. Place in serving bowl. Sprinkle top of salad with cheese (if using) and cilantro. Serve with baked tortilla chips, if desired.
Yield: 10 Servings
Each serving provides:
Calories: 238
Fat: 13 g
Carbohydrates: 10 g
Protein: 16 g
Reprinted with permission from the American Institute for Cancer Research.
Power-Packed Potatoe
Prep Time: - 15 min.
Cook Time: - 60 min.
Spicy: - Mild
Vegetarian: - Yes
Difficulty: - Easy
Budget: - Inexpensive
This nutrient-packed sweet potato is a great brown bag lunch idea for quick energy.
1 medium sweet potato, scrubbed but not peeled
¼ cup bite-sized broccoli florets, rinsed well
¼ cup bite-sized cauliflower florets, rinsed well
1½ Tbsp. reduced-fat, ranch dressing
1 Tbsp. canned, real or imitation bacon bits (optional)
Bake sweet potato in a pre-heated 400° oven until tender, about 45 minutes to one hour. Use a knife to split it in half vertically, and soften its flesh by partially pressing it out of the skin, as you would do with a baked potato. Meanwhile, when the potato is almost done, steam or microwave broccoli and cauliflower until tender. Top the sweet potato with the vegetables, then douse with ranch dressing and sprinkle with bacon bits. Enjoy!
Yield: 1 serving--Serving Size: 1 potato
Each serving provides:
Calories: 231
Carbohydrate: 38 g
Protein: 6 g
Fat: 6.5 g
Cholesterol: 0 mg
Sodium: 365 mg
Fiber: 5 g
Reprinted from the Centers for Disease Control & Prevention, 5 a Day Program.
Roma Tomatoe and Mozzarella Pizza
Prep Time: - 15 min.
Cook Time: - 15 min.
Spicy: - Mild
Vegetarian: - Yes
Difficulty: - Easy
Budget: - Inexpensive
For this easy-to-make pizza, you can use store-bought, ready-to-bake pizza crust or a large loaf of focaccia bread. Either way, it's delicious!
1 pizza crust
2 Tbsp. olive oil
1 garlic clove, cut in half
4 roma tomatoes, sliced
15 large fresh basil leaves, chopped
4 2-oz. mozzarella balls, sliced
cracked black pepper
1 Tbsp. capers (optional)
Preheat oven to 375º F. Lightly brush crust or bread with oil and rub with garlic.
Place tomato, basil and mozzarella on top, seasoning to taste with pepper. Scatter capers over the top. Bake for 10 to 15 minutes or until the cheese is golden brown and the crust is crisp. Serve hot.
Yield: 4 servings--Serving Size: 1 slice
Each serving provides:
Calories: 295
Fat: 16 g
Protein: 9 g
Carbohydrates: 29 g
Fiber: 2 g
10-Minute Italian Chicken Stir-Fry
Prep Time: - 15 min.
Cook Time: - 15 min.
Spicy: - Mild
Difficulty: - Easy
Budget: - Inexpensive
To save time, this recipe uses pre-sliced mushrooms, a jar of minced garlic, and a bag of frozen mixed vegetables that includes zucchini and peppers. If you prefer to use fresh veggies, substitute one large zucchini, diced, and 1 large red pepper, cored and diced.
1 Tbsp. extra virgin olive oil
¾ lb. skinless, boneless chicken breast, cut in 3/4" pieces
1 16-oz. bag frozen mixed vegetables with peppers and zucchini
1 tsp. garlic, finely minced
½ cup fresh mushrooms, pre-sliced,
1 tsp. dried basil
1 tsp. dried oregano
½ cup fat-free, reduced sodium chicken broth
2 Tbsp. Parmesan cheese, grated
salt and freshly ground black pepper, to taste
2 cups cooked instant brown rice
Place large skillet over high heat. Add oil, swirl to coat pan and heat oil until very hot. Add chicken and stir-fry until it loses pink color. With slotted spoon, remove chicken from pan and set aside. Add vegetables and garlic to pan. Stir-fry until garlic is fragrant, about 2 minutes. Add mushrooms. Stir-fry another 2 minutes. Return chicken to pan. Add basil, oregano and chicken broth. Stir-fry until chicken is opaque throughout, about 4 minutes.
Add cheese and toss. Season to taste with salt and pepper. Serve immediately over brown rice, including juices from pan.
Yield: 4 servings
Each serving provides:
Calories: 316
Fat: 7 g
Protein: 27 g
Sodium: 244 mg
Carbohydrate: 27 g
Fiber: 6 g
Reprinted with permission from the American Institute for Cancer Research.
Prep Time: - 15 min.
Cook Time: - <30 min.
Spicy: - Mild
Vegetarian: - Yes
Difficulty: - Easy
Budget: - Inexpensive
Kids will love the alphabet pasta in this low-fat soup and you'll love that they're getting plenty of veggies!
1 tsp. vegetable oil
½ cup onion, chopped
1 clove garlic, chopped
2 cans (14½ oz. each) reduced salt chicken broth
1 can (28-oz.) crushed tomatoes
1/3 cup alphabet pasta
½ cup parsley leaves
1 cup broccoli, chopped
1 cup carrots, chopped
1 cup celery, sliced
salt and pepper to taste
2 Tbsp. Parmesan cheese, grated (optional)
Heat oil in a saucepan over medium heat and add onion and garlic, cooking until onion is soft, about 2 minutes. Stir occasionally. Add chicken broth, tomatoes, pasta, and parsley. Bring to a boil, reduce heat, and simmer for 10 minutes. Add broccoli, carrots, and celery to soup; cook 10 minutes.
Add salt and pepper to taste. Ladle soup into serving bowls and sprinkle with Parmesan cheese before serving, if desired.
Yield: 6 servings
Each serving provides:
Calories: 117
Protein: 4 g
Fat: 2 g
Carbohydrate: 19 g
Sodium: 471 mg
Cholesterol: 12 mg
Adapted from Dole5aday.com.
Curried Lentil Soup with Spinach & Mushrooms
Prep Time: - 15 min.
Cook Time: - 45 min.
Spicy: - Mild
Vegetarian: - Yes
Difficulty: - Easy
Budget: - Inexpensive
This soup freezes well. Store in individual microwave-safe containers and defrost for a quick and filling lunch or dinner treat.
8 oz. mushrooms, chopped (about 3 cups)
½ cup onion, chopped
2 tsp. extra virgin olive oil
1 tsp. garlic clove, minced
2-3 tsp. curry powder
1½ cups brown lentils, rinsed and sorted
1 Tbsp. tomato paste
½ cup fat-free, reduced sodium chicken or vegetable broth (optional)
salt and freshly ground black pepper, to taste
2 cups (half a 5-oz. bag) lightly packed baby spinach leaves, chopped
½ cup lowfat plain yogurt
2 Tbsp. fresh dill or cilantro, chopped
In large wide saucepan over medium heat, cook mushrooms, onion, oil and garlic, stirring, until sizzling. Reduce heat to low and cook, covered, stirring occasionally, until mushrooms are wilted and tender, about 10 minutes. Uncover and cook, stirring, over medium high heat, until moisture has evaporated and mushrooms begin to brown, 1-2 minutes. Stir in curry powder.
Add lentils and 6 cups water; heat to boil. Cook, covered, over low heat, until lentils are tender, about 30 minutes. Stir in tomato paste until blended. If thinner soup is desired, add broth. Add salt and pepper. Stir in spinach; cook, stirring, until spinach is wilted, about 5 minutes.
Ladle into bowls. Swirl 1 Tbsp. yogurt in center of each serving and sprinkle with dill or cilantro.
Yield: 6 servings
Each serving provides:
Calories: 201
Fat: 2 g
Protein: 15 g
Sodium: 63 mg
Carbohydrate: 32 g
Fiber: 12 g
Reprinted with permission from the American Institute for Cancer Research.
Touchdown Chili
Prep Time: - 15 min.
Cook Time: - 60 min.
Spicy: - Varies
Difficulty: - Easy
Budget: - Inexpensive
The crowd will cheer when you serve this delicious chili at halftime. A variety of beans and the corn adds interesting texture and color. It only has about half the calories and fat of the average beef chili recipe. For best flavor results, make this dish in advance. That way, all the work and clean up can be done ahead of time, so you won’t miss any of the game (or the commercials).
2 Tbsp. canola oil
2 cups onion, chopped
2-4 garlic cloves, finely chopped
1 medium red bell pepper, seeded and coarsely chopped
2 Tbsp. chili powder
1/4 tsp. cayenne pepper, or as desired
1 Tbsp. cumin
1 tsp. dried oregano
3 cans (16 oz. each) of 3 different types of beans (kidney, black, garbanzo, etc.), rinsed and drained
1/2 tsp. cinnamon (optional)
1 cup frozen corn (or canned corn, drained)
1 can (28 oz.) crushed tomatoes, with juice
1 cup low-sodium “V-8” (or spiced) tomato juice
salt and freshly ground black pepper, if desired
3 cups diced cooked turkey*
hot sauce, to taste
In a large, deep pot over medium-high heat, heat the oil until it is hot. Stir in the onions, garlic and bell peppers. Lightly sauté them until the onion is translucent, the garlic is golden and the bell pepper is softened. Stir in the chili powder, cayenne, cumin, oregano and cinnamon, and mix well.
Stir in the beans, corn, tomatoes and juice. Reduce heat to medium-low and simmer gently for 45 minutes, stirring occasionally. Season to taste with salt and pepper. Stir in the turkey and simmer for an additional 15 minutes. Adjust seasonings, as desired, adding more salt, pepper and hot sauce, to taste.
Store in the refrigerator till game time and reheat on the stovetop or in a slow cooker.
*In place of cooked turkey meat, turkey sausage or ground turkey that has been cooked and drained of fat can be used, as well as cooked, diced chicken or ground chicken. This recipe can also be frozen for later use. Serve accompanied with reduced fat sour cream, chopped onions and/or cheese as toppings, if desired.
Yield: 10 Servings
Each serving provides:
Calories: 261
Fat: 6 g
Carbohydrate: 32 g
Protein: 21 g
Fiber: 9 g
Sodium: 461 mg
Reprinted with permission from the American Institute for Cancer Research.
Prep Time: - 30 min.
Cook Time: - 15 min.
Spicy: - Mild
Vegetarian: - Yes
Difficulty: - Easy
Budget: - Inexpensive
If you have Farmer’s markets near you, now is the time to take advantage of fresh, local produce and herbs. Even with vegetables from the grocery store, your friends and family will flip over these zesty grilled summer kabobs. We have added fresh basil to the marinade for an extra boost of phytochemicals and flavor. These kabobs make a great light main course, or a terrific accompaniment to grilled fish or chicken.
1 small eggplant, cut in half lengthwise, then into thick chunks (peeled, if desired)
1 zucchini, cut in half lengthwise, then into thick chunks
1 yellow summer squash, cut in half lengthwise, then into thick chunks
1 red bell pepper, seeded and cut into eighths
1 small red onion, sliced and cut into 8 wedges
2 Tbsp. balsamic or red wine vinegar
1/4 cup canola oil
1/4 cup plus 1 Tbsp. fresh basil, minced (or 1 Tbsp. plus 1 tsp. dried), divided
1/4 cup non-fat plain yogurt
2 Tbsp. non-fat mayonnaise
1 tsp. fresh lemon juice
Thread 8 skewers, 2 skewers of each vegetable, keeping each vegetable on separate skewers. Place the vegetables in a shallow pan large enough to hold the skewers. Make the marinade by whisking together in a small bowl the vinegar, oil and ¼ cup of fresh basil (or 1 tablespoon dried). Pour the marinade over the vegetables. Let them stand for 10 minutes, occasionally turning the skewers so the marinade coats all sides.
Meanwhile, make the dressing. Place the yogurt, mayonnaise, the remaining 1 Tbsp. of fresh basil (or 1 teaspoon dried) and lemon juice in a blender and mix at low speed until it is smooth.
Grill the vegetables starting with the eggplant. About five minutes later, add the onions, and then about five minutes after that, add the rest of the vegetables (adjusting height of rack to avoid charring). Grill to your liking and serve with the dressing drizzled over top. Don’t have a grill? These kabobs can also be cooked under the oven broiler. If you have leftovers, try chopping them up to use on a salad, on top of a pilaf or couscous, as a sandwich topping, in a burrito, in your favorite pasta sauce or in a dip for some extra flavor.
Yield: 8 Servings--Serving Size: 1/2 cup
Each serving provides:
Calories: 97
Fat: 7 g
Carbohydrate: 8 g
Protein: 2 g
Fiber: 1 g
Sodium: 39 mg
Reprinted with permission from the American Institute for Cancer Research.
(Back to Great Grilling Ideas)
Prep Time: - 30 min.
Cook Time: - 30 min.
Spicy: - Mild
Vegetarian: - Yes
Difficulty: - Easy
Budget: - Inexpensive
Try these simple grilled pita pizzas with a Mediterranean twist!
1 lg. baby eggplant (8 oz), sliced lengthwise ½" thick
1 med. red bell pepper, quartered
1 small red onion, sliced in ½"-thick rounds
1 zucchini, sliced lengthwise ½" thick
1 yellow summer squash, sliced lengthwise ½" thick
½ tsp. salt
½ tsp. black pepper
4 lg. (about 7" diameter) whole wheat pitas
¾ cup roasted red-pepper hummus
1 med. ripe tomato, chopped
½ cup crumbled reduced-fat feta cheese
fresh basil leaves, chopped
Coat rack with cooking spray. Preheat grill to medium-hot. Coat both sides of eggplant, bell pepper, onion, zucchini, and yellow squash with cooking spray. Sprinkle with salt and pepper.
Grill eggplant, bell pepper, and onion 10 to 14 minutes, and zucchini and yellow squash 8 to 10 minutes, turning occasionally, until lightly charred and tender. Remove and set aside.
Grill pitas 1 to 2 minutes, turning once, until toasted. Spread 3 Tablespoons of hummus on each pita. Cut zucchini, yellow squash, eggplant, and bell pepper into bite-size pieces, and add them to the pitas. Divide tomato, cheese, and basil equally among the pitas. Cut each into 4 wedges.
Yield: 4 servings--Serving Size: 1 pita
Each serving provides:
Calories: 376
Fat: 9 g
Protein: 19 g
Carbohydrates: 61 g
Cholesterol: 10 mg
Sodium: 1,170 mg
Fiber: 14 g
(Back to Great Grilling Ideas)
Prep Time: - 30 min.
Cook Time: - 15 min.
Spicy: - Mild
Vegetarian: - Yes
Difficulty: - Moderate
Budget: - Inexpensive
Enjoy a taste of the Middle East without leaving home! These delicious falafel burgers are full of heart-healthy ingredients.
1 Tbsp. extra virgin olive oil
1 small onion, finely chopped
1 garlic clove, minced
1 can (15 oz.) chickpeas, drained and rinsed
1 cup loosely packed cilantro leaves
1 cup loosely packed flat-leaf parsley
1 cup cooked long-grain brown rice
1 tsp. curry powder
¼ tsp. cayenne pepper
1 Tbsp. fresh lemon juice
¾ cup bread crumbs
4 hamburger buns, preferably whole-wheat
4 leaves of dark, leafy green lettuce
4 slices tomato
Heat the oil in a medium, non-stick skillet over medium-high heat. Sauté onion and garlic until the onion is soft and the garlic golden, about 4 minutes. Let cool. Place the sautéed onion in a blender or food processor. Add the chickpeas. Pulse to coarsely chop the beans. Add cilantro, parsley, rice, curry and cayenne. Pulse until all ingredients are finely chopped and evenly distributed.
Turn the mixture into a bowl. Add the juice and ¼ cup of the bread crumbs. Have the remaining bread crumbs ready in a shallow dish or bowl. With your hands, knead the chickpea mixture until it is like a moist dough. Scooping up ¼ cup at a time, form the chickpea mixture into patties. Coat lightly with remaining breadcrumbs. Repeat, making eight 3-inch patties.
Heat the grill, griddle, or cast iron skillet. Brush lightly with oil. Place the patties down an inch apart. Cook 4 minutes, until brown in spots. Turn and cook another 4 minutes, to brown lightly on second side. Or, heat the broiler and place the falafel in a shallow foil-lined pan. Broil 3 minutes, turn and cook on the other side for 3 minutes. Serve immediately on whole-wheat buns with lettuce and sliced tomato.
Yield: 4 servings
Each serving provides:
Calories: 437
Fat: 9 g
Protein: 14 g
Sodium: 750 mg
Carbohydrate: 77 g
Fiber: 9 g
Reprinted with permission from the American Institute for Cancer Research.
