Recipe: SUPER BOWL SPINACH ARTICHOKE DIP

Go Greek with this great Super Bowl Recipe! The spinach and artichokes combination creates a rich source of vitamin C to protect your immune system by fighting against bacteria, viruses, and infection and acting as an antihistamine to decrease inflammation, especially during the cold and flu season.

 

INGREDIENTS:

Yields: 12 servings, 1 serving = ¼ cup

·         1-10 ounce frozen spinach package, thawed

·         1-14 ounce can of artichoke hearts, drained

·         1-8 ounce of water chestnuts, drained and chopped

·         ½ medium yellow onion, chopped

·         1 tablespoon of garlic, minced

·         16 ounces of 0% plain greek yogurt

·         ½ cup of part shim mozzarella cheese, shredded

·         ½ tsp of salt

·        ½ tsp of pepper

DIRECTIONS:

Preheat oven to 350 degrees. In a bowl, mix all the ingredients together. Spoon the mixture into a baking dish. To melt the cheese and warm the dip, bake the mixture for 15-20 minutes. Serve immediately. 

Prepare carrot, celery, and bell pepper sticks, and whole wheat pita chips to scoop up the warm dip!

*You can also warm the dip in a slow cooker. Put the cold mixture in the slow cooker for 1 hour on high.

Nutrient Information Per Serving (1/4 cup of dip):

Food weight: 1.0, Calories: 80 calories, Fat: 5g, Cholesterol: 15 mg, Sodium: 265 mg, Carbohydrate: 8 g, Dietary Fiber: 1 g, Sugar: 3g, Protein: 4 g

Sweet, sweet potatoes

PACKED WITH NUTRIENTS, ESPECIALLY THE ANTIOXIDANT PRO-VITAMIN BETA-CAROTENE AND THE BLOOD PRESSURE LOWERING MINERAL POTASSIUM, THIS POTATO IS YOUR BEST BET FOR A LOW-CALORIE, HIGH-FIBER, COMPLEX CARBOHYDRATE. NEXT TIME YOU’RE FACED WITH A POTATO DECISION, ORANGE OR WHITE, CHOOSE THE ORANGE FOR A NUTRITION-PACKED SWEET TREAT.

Recipe: BAKED SWEET POTATO STEAK FRIES

The addition of fresh rosemary and extra virgin olive oil give these sweet treat beta-carotene gold mines an extra antioxidant kick!

INGREDIENTS:

Yield: 4 servings

·         4 sweet potatoes, large

·         2 tablespoons extra virgin olive oil

·         2 tablespoons fresh rosemary, minced

·         ½ teaspoon salt

DIRECTIONS:

Preheat oven to 425º F. Spray a large cookie or baking sheet with olive oil nonstick spray. Half the potatoes lengthwise and then quarter them into steak fry wedges. Toss the wedges with the oil, rosemary and salt in a large bowl. Place potatoes in a single layer on the baking pan with the skin side up. Bake in oven about 20 minutes then turn potatoes so the opposite side is face up. Bake an additional 20 minutes. Serve immediately.

Nutritional Information Per Serving (one potato):
Food weight: 2.0, Calories: 170 , Fat: 7 g, Cholesterol: 0 mg, Sodium: 615 mg,
Carbohydrate: 26 g, Dietary Fiber: 4 g, Sugars: 5 g, Protein: 2 g

New Year: New You!

It’s that time of year again when many of us make New Year’s resolutions to improve our health and well-being. Unfortunately, we often have a tough time sticking to our goals, and by the time Valentine’s Day rolls around, our best-laid plans may have gone by the wayside. That’s why now is the time to create your recipe for New Year’s resolution success. Here’s 5 quick tips:

1. Set attainable goals.
2. Get support from your FT personal trainer.
3. Plan ahead and outline a schedule for getting you to your goal.
4. Never strive for perfection.
5. Visualize yourself after you’ve attained your goals.

You can achieve your goals with the help of Fitness Together/Nutrition Together! Here’s to your health and happiness in 2013!

Recipe: KALE SALAD

Eat Kale--a bona fide superfood!

INGREDIENTS: 

6 cups very thinly sliced kale (about 1/2 large bunch), tough stems removed

4 hard-boiled egg whites coarsely chopped

2 tablespoons extra-virgin olive oil

1/2 cup chopped onion

1 1/2 cups sliced button mushrooms

2 tablespoons red-wine vinegar

2 teaspoons whole-grain mustard

1/4 teaspoon freshly ground pepper

1/8 teaspoon salt

2 tablespoons soy bacon bits

DIRECTIONS: 

1. Place kale and eggs in a large bowl.

3. Add oil and onion to a pan and cook, stirring, for 2 minutes. Add mushrooms and cook, stirring, until softened, about 2 minutes more. Remove from the heat and stir in vinegar, mustard, pepper and salt. Pour the mushroom mixture over the kale and eggs. Add the bacon bits and toss to combine.

Nutrition

Per serving: Food weight: 2.0, 182 calories; 12 g fat, 97 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 9 g protein; 3 g fiber; 268 mg sodium; 623 mg potassium.

New Year's Resolution: Eat more anti-cancer veggies

Did you know that cruciferous vegetables, such as Brussels sprouts, cabbage, cauliflower and broccoli, are associated with a decreased risk of several types of cancers? Why not start the NEW YEAR out on a healthy note by pledging to eat some of Mother Nature's potent anti-cancer veggies on most days of the week?

Cruciferous or the cabbage family of vegetables is a true class of superfoods that have it all when it comes to vitamins (especially vitamin C), minerals, fiber and disease-fighting phytochemicals. Cruciferous vegetables are actually members of the Brassica family, widely cultivated with many genera and species. The alternate name, Cruciferae, is Latin for "cross bearing," named for the shape of their flowers—which resemble a cross!

What really makes the Brassica family of vegetables superbly medicinal are two sharp-tasting phytochemical compounds buried within them, called sulphoraphane and diindolylmethane. These plant chemicals have demonstrated the ability to activate enzymes in the body that act to detoxify carcinogens before they can do cellular damage. Sulphoraphane has also been shown to cut off the circulation of nutrients to the tumor hence helping to treat existing cancer. According to the American Institute of Cancer Research, cruciferous vegetables have been shown to stop the growth of cancer cells for tumors in the breast, uterine lining, cervix, lung, colon and liver.

Here is a list of cancer-fighting cruciferous vegetables, try to eat some every day: horseradish, kale, collard greens, broccoli, cabbage, Brussels sprouts, kohlrabi, broccoli, cauliflower, bok choy, Rapini (broccoli rabe), cabbage, turnip root greens, rutabaga, kale, mustard seeds, arugula (rocket), watercress, radish, daikon, and wasabi.

Recipe: BRAISED BROCCOLI RABE

The secret to bright green broccoli rabe, without a hint of bitterness, is pre-cooking it in boiling water and cooling for up to 1/2 hour in an ice-water bath.

 Food weight: 1.0

INGREDIENTS:

2 bunches broccoli rabe

4 quarts water

1/2 teaspoon kosher salt

2 tablespoons extra-virgin olive oil

4 garlic cloves, peeled and chopped

1/4 teaspoon crushed red pepper flakes

DIRECTIONS:

Trim and chop broccoli rabe into 2-inch pieces. In a large pot bring water and salt to a boil. Drop broccoli rabe in boiling water and cook for 3 minutes. Drain and cool in ice water for 1/2 to 1 hour. Drain well. In a large skillet heat the olive oil over medium-high heat. Add garlic and red pepper flakes and cook until the garlic is golden brown. Add broccoli rabe, cover, and lower heat to medium-low. Let cook for 4 minutes to heat broccoli rabe. Toss with salt to taste just before serving.

Serves 4

NUTRITION IN A BOX

Per 1/2 bunch serving:

Food weight: 1.0

Calories: 92

Fat: 8 g (0 g EPA, 0 g DHA, <1 ala="ala" font="font" g="g">

Saturated Fat: 1 g

Cholesterol: 0 mg

Sodium: 112 mg

Carbohydrate: 5 g

Dietary Fiber: 3 g

Sugars: < 1 g

Protein: 4 g

New Year's Resolution: Eat less ADDED SUGAR

Americans eat an average of about 30 teaspoons of sugar a day (this equates to nearly 500 empty calories per day). “Added sugars” have made the American Heart Association (AHA) blacklist of foods that if eaten in excess contribute to heart disease—our nation’s leading cause of death in men and women. The AHA prudent guidelines on sugar intake call for an upper limit of no more than 100 calories per day in women (about 6 teaspoons of sugar) and 150 calories per day (about 9 teaspoons of sugar) in men.

How can you cut back on your added sugar intake? One way is to substitute non-calorie sweeteners like Splenda or Stevia into your day. Splenda tastes great and is perfect for baking. Stevia is the newer kid on the block…here’s what you need to know about Stevia:

Stevia is a non-caloric sweetener that comes from a shrub that is native to Brazil and Paraguay yet is grown primarily in China for worldwide distribution. Stevia has for years been marketed in the US as an herbal supplement due to pressure from the sugar/sweetener industry to keep it from sitting alongside the pink and yellow packets on restaurant tables. However, that is set to change shortly. Stevia, as a sugar substitute, is estimated to reach billions of dollars in the coming years as it has just reportedly received the green light for use by the top dogs, Coca Cola, Pepsi and Dr Pepper. As far as safety,  Japan has used it for decades, with no significant problems reported. According to the USDA, a 1 g serving  has just 1 calorie and about 1 g of carbohydrate. It has no fat and no cholesterol. If you like the taste, and it helps you to eat less added sugars (the real bad guys), then by all means include it in your diet!

Recipe: HAPPY NEW YEAR BROWNIE BITES!

Try these lighter yet still yummy brownie bites.

INGREDIENTS:

1/3 cup light margarine (Benecol light)

½ cup Splenda sugar blend for baking

5 tablespoons unsweetened dark cocoa powder

1 teaspoon vanilla extract

¼ teaspoon salt

¼ cup whole wheat flour

1/3 cup flour

½ cup egg substitute

DIRECTIONS:

Preheat oven to 350°F. Spray a 9” x 9” baking pan with nonstick spray. In a large bowl combine margarine, Splenda, cocoa powder, vanilla extract, salt and flours. By hand, blend together with a wooden spoon. Add egg substitute and stir until smooth. Pour brownie batter into baking pan. Bake for 40 minutes until done. Cool completely then using small (1”) holiday cookie cutters, cut brownies into festive holiday shapes.

Yield: 20 brownie bites

Nutrition information (per brownie):

Food weight: 0.5, Calories: 35, fat: 1.5g, cholesterol: 0 mg, sodium: 40mg, fiber: 1g, sugar: 2g, protein: 1g