Connect with us

Nutrition

Protect your health with a heart-smart eating plan

Healthy eating provides benefits for the whole family whether members are managing existing health conditions or not.

Published

on

As people have spent more time at home, many have rediscovered the simple joy of home-cooking and stumbled upon a secret weapon for health at the same time. By making smart, intentional decisions from breakfast to dinner and every meal (and drink) in-between, they are supporting strong bodies.

A heart-smart eating plan is especially important for more than 30 million people in the U.S. living with type 2 diabetes who are at double the risk for heart disease and stroke compared to those without diabetes, according to the American Heart Association and American Diabetes Association’s Know Diabetes by Heart initiative. When managing diabetes and heart health, building a consistent eating plan with the right balance can be a powerful tool.

Healthy eating provides benefits for the whole family whether members are managing existing health conditions or not. This recipe for Baked Parmesan Chicken is packed with 30 grams of protein in each serving yet delivers only 280 calories. For a tasty way to increase vegetable intake, try pairing the no-sugar chicken dish with Green Beans with Mushrooms and Onions.

A key to feeling your best begins with the first meal of the day. Start the morning on a nutritious note with this Ham and Broccoli Frittata – a low-sugar, low-fat, low-calorie alternative to traditional fat- and sugar-laden breakfast foods. With this recipe, you’re setting yourself up for a healthy day and getting the energy you need to live it to the fullest.

Find more recipes and learn more about managing the connection between diabetes and heart health at KnowDiabetesbyHeart.org/Recipes.

Baked Parmesan Chicken
Recipe courtesy of Know Diabetes by Heart
Prep time: 15 minutes
Cook time: 18 minutes
Servings: 4 (3 ounces chicken per serving)


Cooking spray
1large egg
1tablespoon water
2teaspoons olive oil
1/3cup finely crushed, low-sodium, whole-grain crispbread
1/3cup shredded or grated Parmesan cheese
2tablespoons minced fresh parsley
1/2teaspoon ground oregano
1/4teaspoon pepper
4boneless, skinless chicken breasts (about 4 ounces each), all visible fat discarded, flattened to 1/4-inch thickness

Preheat the oven to 400 F. Lightly spray a 13-by-9-by-2-inch baking dish with cooking spray.

In a shallow dish, whisk the egg, water and oil. In a separate shallow dish or pie pan, stir together the crispbread, Parmesan cheese, parsley, oregano and pepper. Dip the chicken in the egg mixture then in crumb mixture, turning to coat at each step and gently shaking off any excess. Using fingertips, gently press the coating mixture so it adheres to the chicken. Arrange the chicken in a single layer in the baking dish. Lightly spray the chicken with cooking spray.

Bake for 15-18 minutes, or until chicken is no longer pink in the center and the top coating is golden brown.

Nutritional information per serving: 280 calories; 80 calories from fat; 9 g total fat; 2.5 g saturated fat; 0 g trans fat; 1 g polyunsaturated fat; 4 g monounsaturated fat; 125 mg cholesterol; 340 mg sodium; 530 mg potassium; 18 g total carbohydrate; 4 g dietary fiber; 0 g sugar; 0 g added sugar; 30 g protein; 370 mg phosphorus. Choices/Exchanges: 1 starch, 4 lean protein.

Ham and Broccoli Frittata
Recipe courtesy of Know Diabetes by Heart
Prep time: 10 minutes
Cook time: 25 minutes
Servings: 4 (1/4 frittata per serving)


Cooking spray
2cups frozen fat-free potatoes O’Brien, thawed
6ounces small broccoli florets, rinsed in cold water, drained but not dried
8large egg whites
1large egg
4ounces lower-sodium, low-fat ham (uncured, nitrate/nitrite-free), cut into 1/4-inch cubes
1/4cup fat-free milk
1/4teaspoon pepper

Preheat the oven to 400 F.

Lightly spray a medium ovenproof skillet with cooking spray. Heat over medium heat. Remove from the heat. Put the potatoes in the skillet. Lightly spray with cooking spray. Cook for 4-5 minutes, or until potatoes are golden brown, stirring occasionally.

In a microwaveable bowl, microwave the broccoli, covered, on high for 3-4 minutes, or until tender-crisp. Drain in a colander. Stir the broccoli into the potatoes.

In a medium bowl, whisk the egg whites and egg. Whisk in the ham, milk and pepper. Pour the mixture over the potatoes and broccoli; stir well.

Bake for 15-18 minutes, or until the eggs are set.

Nutritional information per serving: 180 calories; 30 calories from fat; 3 g total fat; 1 g saturated fat; 0 g trans fat; 0.5 g polyunsaturated fat; 1.5 g monounsaturated fat; 60 mg cholesterol; 460 mg sodium; 570 mg potassium; 17 g total carbohydrate; 2 g dietary fiber; 4 g sugar; 1 g added sugar; 18 g protein; 210 mg phosphorus. Choices/Exchanges: 1 carbohydrate, 2 lean protein.

Green Beans with Mushrooms and Onions
Recipe courtesy of Know Diabetes by Heart
Prep time: 10 minutes
Cook time: 10 minutes
Servings: 4 (1/2 cup per serving)


Water
8ounces green beans, trimmed
2teaspoons olive oil
4ounces sliced mushrooms, stems discarded
1/2cup thinly sliced onion
1medium garlic clove, minced
1/8teaspoon salt
2teaspoons fresh lemon juice
1pinch pepper

Fill a medium saucepan 3/4 full of water. Bring to a boil, covered, over high heat. Cook the green beans, uncovered, 5 minutes, or until tender-crisp. Drain well in a colander.

In a medium nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the mushrooms, onion, garlic and salt 5 minutes, or until the mushrooms are soft and lightly browned, stirring frequently. Stir in the lemon juice, pepper and cooked green beans.

Nutritional information per serving: 60 calories; 25 calories from fat; 2.5 g total fat; 0.5 g saturated fat; 0 g trans fat; 0.5 g polyunsaturated fat; 1.5 g monounsaturated fat; 0 mg cholesterol; 60 mg sodium; 300 mg potassium; 9 g total carbohydrate; 2 g dietary fiber; 4 g sugar; 0 g added sugar; 2 g protein; 70 mg phosphorus. Choices/Exchanges: 2 vegetable, 1/2 fat.

Nutrition

Kitchen staples helpful for heart health

Foods you might already have in your kitchen can offer powerful vitamins, minerals and beneficial plant compounds that may help contribute to heart health.

Published

on

Taking care of your heart health requires a commitment to the right routines and smart decisions, such as adopting a heart healthy diet. Foods you might already have in your kitchen can offer powerful vitamins, minerals and beneficial plant compounds that may help contribute to heart health.

Decades of research shows that each 8-ounce serving of 100% orange juice, such as Florida Orange Juice, is packed with key nutrients and valuable plant compounds, which may play a beneficial role in helping lower blood pressure and other risk factors for heart disease. Consider these additional heart health benefits of 100% orange juice:

  • While many people associate vitamin C with its ability to help promote a healthy immune system, it’s also been shown to support cardiovascular health. Orange juice is an excellent source of vitamin C providing more than 100% of the recommended daily value in an 8-ounce glass.
  • In several research studies, higher intakes of the flavonoids typically found in citrus were associated with reduced risk for cardiovascular disease and stroke.
  • In one 8-ounce serving, 100% orange juice provides 10% of the daily value of potassium, which is an electrolyte that helps maintain fluid balance affecting blood pressure. Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke.
  • Some studies found folate and vitamin B6, both water-soluble vitamins, may help protect against heart disease by lowering homocysteine levels in the blood, an amino acid believed to cause damage to the arteries and increase the risk of blood clots when elevated. One 8-ounce glass of orange juice contains 15% of the daily value of folate and 8% of the daily value of vitamin B6.

“Drinking Florida Orange Juice is not only delicious, it delivers a powerful combination of vitamins, minerals, antioxidants and beneficial plant compounds,” said Dr. Rosa Walsh, director of scientific research at the Florida Department of Citrus. “From helping to reduce hypertension to fighting inflammation, it is an excellent choice to include in a heart-healthy diet.”

You can add the heart health benefits of 100% orange juice to your diet with the powerfully nutritious punch of Orange Juice Shrimp Quinoa Bowls, the perfect mixture of textures with tangy, spicy and sweet flavors. Or start the day strong with a Florida Sunshine Grapefruit Smoothie for a breakfast beverage that requires just a few minutes of prep and blending.

Find more heart healthy inspiration at floridacitrus.org.

Orange Juice Shrimp Quinoa Bowls
Servings: 2

2          cups water
1          cup quinoa
1          cup Florida Orange Juice
1          tablespoon hot sauce
1          tablespoon honey
1          tablespoon soy sauce
6          tablespoons vegetable oil, divided
2          tablespoons lime juice
1          tablespoon white miso
1 1/2    pounds shrimp, peeled and deveined
1/4       teaspoon kosher salt
1/8       teaspoon ground black pepper
1          bell pepper, diced
1          English cucumber, sliced into half moons
3          scallions, sliced
1          avocado, sliced
1          teaspoon sesame seeds
2          tablespoons cilantro, chopped

In pot, bring water to boil.

Add quinoa, reduce to simmer, cover and cook 15 minutes. Fluff with fork.

In bowl, whisk orange juice, hot sauce, honey, soy sauce, 4 tablespoons vegetable oil, lime juice and miso. Remove half and set aside.

Add shrimp to remaining half and marinate 15 minutes.

Heat large skillet over medium-high heat and add remaining oil.

Season shrimp with salt and pepper then add shrimp to wok and saute, cooking approximately 2 minutes per side until pink and cooked through.

Place 1/2 cup quinoa in bowl and top with bell pepper, cucumber, scallions, avocado and shrimp.

Drizzle with dressing that was set aside and garnish with sesame seeds and cilantro.

Florida Sunshine Grapefruit Smoothie
Servings: 1

1          cup Florida Orange Juice
1/2       cup Florida Grapefruit Juice
1          ripe banana
1/2       cup low-fat vanilla yogurt
1/2       teaspoon vanilla extract

In blender, blend orange juice, grapefruit juice, banana, yogurt and vanilla extract until smooth. Serve immediately.

Continue Reading

Nutrition

Host a hot-pot party

Heat up your next get-together by inviting family and friends over to try a DIY trend, the hot-pot party. It can be easy to prep and your guests can enjoy cooking and customizing their own meals.

Published

on

Photo by @sean1999 from Unsplash.com

Heat up your next get-together by inviting family and friends over to try a DIY trend, the hot-pot party. It can be easy to prep and your guests can enjoy cooking and customizing their own meals. 

First, prepare a rich, flavored broth and serve steaming-hot in a slow cooker or multi-cooker. Next, offer a selection of meat, seafood and veggies for dunking. Cook for a few minutes then garnish with sauces and various toppings to match individual tastes.

Offer a taste of the Caribbean with a coconut milk broth and fresh papaya pica sauce. 

Learn more about this hot-pot trend and all the latest flavor trends in McCormick’s 2018 Flavor Forecast at FlavorForecast.com.

Caribbean Hot-Pot Broth with Papaya Pica Sauce
Prep time: 45 minutes
Cook time: 3 hours
Servings: 10

Caribbean Hot-Pot Broth:
2pounds smoked ham hocks
2cups sliced yellow onions
1cup diagonally sliced carrots
1/2cup diagonally sliced celery
8 1/4cups water, divided
1container (32 ounces) Kitchen Basics Original Chicken Stock
1whole chile pepper, such as Scotch bonnet or habanero
2McCormick Bay Leaves
1teaspoon McCormick Thyme Leaves
1teaspoon McCormick Ground Turmeric
1/2teaspoon ground allspice
1/2teaspoon ground black pepper

salt, to taste
2tablespoons cornstarch
2cans (13.66 ounces each) Thai Kitchen Coconut Milk
2tablespoons lime juice

Papaya Pica Sauce:
3cups cubed fresh papaya
1/2cup cider vinegar
1/4cup chopped, seeded Scotch bonnet (chile pepper)
1/4cup chopped yellow onion
1/4cup yellow mustard
1teaspoon sea salt
1/2teaspoon ground allspice
1/2teaspoon McCormick Garlic Powder
1/2teaspoon McCormick Ground Ginger
1/4teaspoon McCormick Ground Cloves
1pound uncooked bay scallops
1pound uncooked shrimp, peeled and deveined

cooked rice

toasted shredded coconut (optional)

fresh red or green bell pepper slices (optional)

To make broth: Place ham hocks, onion, carrots and celery in 6-quart stockpot. Cook on medium heat 5-6 minutes, stirring occasionally. Add 8 cups water, chicken stock, chile pepper, bay leaves, thyme leaves, turmeric, allspice and pepper. Add salt, to taste. Bring to boil. Reduce heat to low; cover and simmer 1 hour, skimming fat occasionally.

Remove cover and simmer 30 minutes, skimming fat occasionally. Remove ham hocks and skim fat. In small bowl, whisk cornstarch and remaining water. Add to pot with coconut milk. Cook on medium heat 30 minutes. Skim fat. Stir lime juice into broth.

To make Papaya Pica Sauce: In food processor on high speed, process papaya, vinegar, chile pepper, onion, mustard, salt, allspice, garlic powder, ginger and cloves until smooth. Transfer to medium saucepan. Bring to boil. Reduce heat to low; simmer, uncovered, 10-15 minutes. Pour into medium bowl.

To serve, pour broth into heated 6-quart electric slow cooker or hot pot. Cook shrimp and scallops in broth about 5 minutes, or until cooked through, stirring occasionally.

Place some rice in bowl then ladle broth and seafood over top. Stir in Papaya Pica Sauce and top with shredded coconut and pepper slices, if desired.

Continue Reading

Nutrition

Eat well on-the-go

Perfectly portable watermelon dishes.

Published

on

A packed schedule often leads to less meals around the table. Between balancing family, friends, work and activities, it can be easy to reach for a pre-packaged snack on-the-go that lacks important vitamins and nutrients.

Instead, when looking for portable, grab-and- go foods, think about a multi-purpose treat like watermelon. Not only can watermelon be diced, sliced, balled or blended, it also provides numerous health benefits. Watermelon contains higher levels of lycopene than any other fresh fruit or vegetable and is a source of vitamins A and C, as well as vitamin B6 and potassium.

Thinking beyond traditional slices, chunks or balls, there are many ways to incorporate watermelon into some of your favorite to-go meals, whether as a side dish or a key ingredient in beverages, salads or wraps.

Find more watermelon recipes perfect for an on-the-go lifestyle at watermelon.org/watermelononthego.

Watermelon and Bulgur Wheat Salad
Servings: 4


4cups seedless watermelon, cubed

2cups cooked bulgur wheat

2cups arugula

2cups grape tomatoes, halved

1/4cup chopped mint


shaved pecorino romano cheese, to taste

Dressing:


1/2cup olive oil

1/4cup balsamic vinegar

1garlic clove, crushed

1tablespoon honey


salt


black pepper

In large serving bowl, combine watermelon, bulgur wheat, arugula, grape tomatoes and chopped mint.

To make dressing: In liquid measuring cup, whisk olive oil, vinegar, garlic, honey, salt and pepper until well combined.

Just before serving, pour dressing over salad and toss to combine. Top with shaved pecorino and season, to taste. Serve immediately.

Watermelon Collagen Creamsicle
Servings: 1

2cups cubed watermelon
2rounded tablespoons collagen
2tablespoons heavy cream

In blender, combine watermelon, collagen and heavy cream; blend. Pour into glass to serve.

Wrap It Up

Wraps are a perfect on-the-go snack and are easily customizable. Get started with one of these varieties from the National Watermelon Promotion Board or create your own combination. Start with a spread to help the fillings stick together. Place toppings in the center of a tortilla and a watermelon spear on top. Roll the tortilla over the watermelon spear to tuck in all ingredients. Fasten with a toothpick, if needed.

Watermelon Sandwich Wraps


1wheat, flour, corn, spinach or sun-dried tomato tortilla

2-4teaspoons chive cream cheese, hummus, guacamole or Greek yogurt

5-8slices turkey, ham, chicken breast, roast beef or pepperoni

1watermelon spear, about 1/2-inch thick, 1-inch wide

2-4teaspoons barbecue sauce, ranch, pesto, Thai peanut sauce, teriyaki, salsa or sweet chili and ginger

2-4slices feta, pepper jack, swiss or mozzarella cheese

Toppings:


watercress

olives

scallions

cilantro

romaine lettuce

Bibb lettuce

jalapenos

fresh mint

basil

shredded carrots

Brussels sprouts

cucumber slices

bacon

pine nuts

English Tea Sandwich Wrap: Flour tortilla, chive cream cheese, ham, watermelon, watercress

Greek Wrap: Tortilla, plain Greek yogurt, feta cheese, watermelon, black olives

Latin Watermelon Wrap: Flour tortilla, guacamole, ham, watermelon, pepper jack cheese, cilantro, scallions, jalapenos

Southwest Chicken Wrap: Corn or flour tortilla, guacamole, chicken, watermelon, salsa, bacon ranch dressing, pepper jack cheese, romaine lettuce

Watermelon Caprese Wrap: Flour tortilla, pepperoni, watermelon, pesto, mozzarella cheese, basil

Thai Peanut Chicken Wrap: Corn tortilla, chicken, watermelon, Thai peanut sauce, Bibb lettuce, carrots, cilantro

Southwest Veggie Wrap: Spinach tortilla, guacamole, watermelon, barbecue ranch dressing, swiss cheese, cucumber, cilantro

Mid-Eastern Veggie Wrap: Corn tortilla, Hummus with pine nuts, watermelon, mint, cucumber slices

Ginger Chicken Wrap: Wheat wrap, chicken, watermelon, teriyaki ginger sauce, sweet chili and ginger sauce, Bibb lettuce, Brussels sprouts

Hawaiian Wrap: Spinach wrap, pineapple cream cheese, ham, watermelon, sweet chili and ginger sauce, cilantro

Continue Reading
Advertisement
Advertisement

Like Us On Facebook

Facebook Pagelike Widget

Most Popular

Copyright ©FRINGE PUBLISHING. All rights reserved.