No doubt about it, apples are a truly a miracle health food, especially for the heart. Apples contain a wealth of cholesterol-fighting compounds, most notably pectin, but also many antioxidants and dietary fiber. In addition to lowering cholesterol, they have been shown to reduce the risk of lung and prostate cancer, as well as these health benefits:
-The pectin fiber in apples helps diabetics maintain a steady blood sugar level.
-Apples are an excellent addition to any weight-loss plan. Low calorie and nutrient dense, they are a filling and portable sweet treat, ideal for curbing hunger pains.
-Apples are healthful for maintaining lung function and have even been shown to ameliorate asthma symptoms.
-Called “nature’s toothbrush,” apples work the gums and clean the teeth.
The tannins in apples help to ward off urinary tract infections.
So follow that old adage and eat your apple a day!
Friday, November 4, 2011
Friday, October 28, 2011
Eat Eggplant - The Purple Powerhouse!
For a mere 20 calories in an entire cup, it doesn’t get any better than eggplant for “beefing up” your Italian dinner—the heart-healthy way. The rich meaty taste of eggplant is why vegetarians love this purple wonder food. Just like tomatoes and peppers, eggplant falls under the nightshade family of vegetables, which technically (botanically speaking) are really fruits because they are seed-bearing structures. Eggplants are simply perfect for whipping up simple, healthy and creative dishes. They contain loads of fiber as well as numerous vitamins, minerals and phytonutrients (antioxidants helpful in warding off disease). A one-cup serving of eggplant provides 2.8 g of fiber, 189 mg of potassium and 18 mcg of folic acid to name but a few. Plus, the skin contains resveratrol—the same antioxidant found in red wine! To sum it all up, dig into eggplant whenever you can for a low-calorie fiber-boosting meal staple.
Tuesday, October 25, 2011
Recipe: Eggplant Puttanesca with Whole Wheat Pasta
It's still eggplant season (July to October) so make sure to tap into this low-calorie, fiber packed purple wonder food!
Food weight: 3.5
IngredientsYield: 6 servings (serving size: 1/6 of recipe, ~ 1 cup pasta)
-1 large eggplant, cubed
-3 Tbsp extra virgin olive oil
-½ cup red wine
-1 pinch of salt
-One 28 ounce can coarse ground tomatoes
-2 Tbsp capers (drained)
-8 kalamata olives, pitted and chopped
-1 Tbsp sugar
-¼ cup fresh basil leaves, sliced into ribbons
-1 box whole wheat pasta, cooked al dente (I like farfalle)
-Freshly grated Parmesan cheese
Directions
Heat olive oil in a large skillet. Add cubed eggplant and cook until soft. Add red wine and salt and simmer a few more minutes. Add tomatoes, olives, capers and sugar and bring to a boil. Cover and simmer 10 minutes. Add basil. Spoon puttanesca sauce over one cup cooked pasta. Top with a sprinkle of freshly grated Parmesan cheese.
Nutritional Information Per Serving:
Food weight: 3.5, Calories: 350, Fat: 10 g, Cholesterol: 0 mg, Sodium: 270 mg, Carbohydrate: 56 g, Dietary Fiber: 12 g, Sugars: 11 g, Protein: 11 g
Food weight: 3.5
IngredientsYield: 6 servings (serving size: 1/6 of recipe, ~ 1 cup pasta)
-1 large eggplant, cubed
-3 Tbsp extra virgin olive oil
-½ cup red wine
-1 pinch of salt
-One 28 ounce can coarse ground tomatoes
-2 Tbsp capers (drained)
-8 kalamata olives, pitted and chopped
-1 Tbsp sugar
-¼ cup fresh basil leaves, sliced into ribbons
-1 box whole wheat pasta, cooked al dente (I like farfalle)
-Freshly grated Parmesan cheese
Directions
Heat olive oil in a large skillet. Add cubed eggplant and cook until soft. Add red wine and salt and simmer a few more minutes. Add tomatoes, olives, capers and sugar and bring to a boil. Cover and simmer 10 minutes. Add basil. Spoon puttanesca sauce over one cup cooked pasta. Top with a sprinkle of freshly grated Parmesan cheese.
Nutritional Information Per Serving:
Food weight: 3.5, Calories: 350, Fat: 10 g, Cholesterol: 0 mg, Sodium: 270 mg, Carbohydrate: 56 g, Dietary Fiber: 12 g, Sugars: 11 g, Protein: 11 g
Friday, October 21, 2011
Krazy for Kale
Few foods on earth can compare, nutrition-wise, to this leafy green—a true superfood. The dark green hue is a giveaway that kale is packed with vitamins, minerals and health-enhancing antioxidants such as beta-carotene. What’s more, kale's filling fiber, bone-building calcium and heart-healthy omega-3 fatty acids have been shown to help support the body's ability to fight off disease.
Plus, kale is easy to prepare. You can buy it pre-bagged, washed and de-stemmed. Or you can buy it in bunches. Simply remove the center ribs of its leaves, rinse well and then slice it into thin ribbons. Add this healthful pick to soups and stews in the last 20 minutes of cooking, coat lightly with olive oil, season and roast in a hot oven to make yummy kale chips, or sauté it with a splash of olive oil for a delicious side dish. Here is a delicious, heart-healthy, fiber-packed seasonal soup recipe to help you get some kale into your day!
Plus, kale is easy to prepare. You can buy it pre-bagged, washed and de-stemmed. Or you can buy it in bunches. Simply remove the center ribs of its leaves, rinse well and then slice it into thin ribbons. Add this healthful pick to soups and stews in the last 20 minutes of cooking, coat lightly with olive oil, season and roast in a hot oven to make yummy kale chips, or sauté it with a splash of olive oil for a delicious side dish. Here is a delicious, heart-healthy, fiber-packed seasonal soup recipe to help you get some kale into your day!
Tuesday, October 18, 2011
Recipe: Pasta Fagioli with Kale
Food weight: 3.0
Makes 8 servings
Ingredients
•3 tablespoons extra virgin olive oil
•1 onion, diced
•4 cloves garlic, minced
•1 (14.5) ounce can of diced tomatoes with garlic, basil and oregano
•1 (48 ounce) box of reduced sodium chicken broth
•2 cups water
•2 cups uncooked whole wheat small elbow pasta
•1 large bunch (or bag) fresh kale (stems removed and cut into small pieces)
•2 cans cannellini beans (rinsed and drained)
•1 tablespoon tomato paste
•¼ teaspoon fresh ground pepper
•Freshly grated Parmesan cheese
Directions
In a large pot, heat olive oil. Add onion and cook until lightly browned (about 5 minutes). Add garlic and stir, cook another 2 minutes. Stir in tomatoes, broth and water. Bring to a simmer over high heat. Add pasta, cook 5 more minutes then stir in kale. Lower heat to medium and stir in beans, tomato paste and pepper. Simmer an additional 15 minutes. Serve warm sprinkled with Parmesan.
Nutrition per serving (~ 1 ½ cups):
Food weight: 3.0, calories: 280, fat: 7 g, Cholesterol: 5mg, Sodium: 810 mg, Fiber: 8 g, Carbohydrate: 42 g, Sugar 4g, Protein: 14 g
Makes 8 servings
Ingredients
•3 tablespoons extra virgin olive oil
•1 onion, diced
•4 cloves garlic, minced
•1 (14.5) ounce can of diced tomatoes with garlic, basil and oregano
•1 (48 ounce) box of reduced sodium chicken broth
•2 cups water
•2 cups uncooked whole wheat small elbow pasta
•1 large bunch (or bag) fresh kale (stems removed and cut into small pieces)
•2 cans cannellini beans (rinsed and drained)
•1 tablespoon tomato paste
•¼ teaspoon fresh ground pepper
•Freshly grated Parmesan cheese
Directions
In a large pot, heat olive oil. Add onion and cook until lightly browned (about 5 minutes). Add garlic and stir, cook another 2 minutes. Stir in tomatoes, broth and water. Bring to a simmer over high heat. Add pasta, cook 5 more minutes then stir in kale. Lower heat to medium and stir in beans, tomato paste and pepper. Simmer an additional 15 minutes. Serve warm sprinkled with Parmesan.
Nutrition per serving (~ 1 ½ cups):
Food weight: 3.0, calories: 280, fat: 7 g, Cholesterol: 5mg, Sodium: 810 mg, Fiber: 8 g, Carbohydrate: 42 g, Sugar 4g, Protein: 14 g
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