Happy Cinco de Mayo!
I will be making a delicious salsa from scratch that is full of nutrition and flavor!
Mango Salsa
Serves 4
Ingredients:
2 ripe mangoes, peeled and cut into small chunks
1/4 cup cilantro, chopped
2 tablespoons red onions, finely chopped
Juice of 1 lime
2 tablespoons olive oil
salt and pepper to taste
Serve with pita chips, enjoy!
Thursday, May 5, 2011
Friday, April 8, 2011
Healthy Eating Made Easy
Are you ever stuck on ideas for meals and snacks? With busy work schedules, family events & activities coming up for spring and summer, it is the perfect time to try new simple, nourishing meals and energy-boosting, satisfying snacks that you will love to share with your family and friends!
Here are some fun, delicious and healthy meal/snack ideas that will satisfy your hunger!
Fresh Fruit
Always turn to fresh fruit for an energy-boosting snack! Bananas & apples, for example, are loaded with vitamin C, antioxidants and fiber which give you quick energy for a great start to your busy day. Recommended serving size is 1 piece of fresh fruit or 1 cup of chopped fruit. Aim for 2 servings per day :-)
Popcorn
Popcorn is an easy snack at home or work. You get a large volume and fiber, which will make you feel fuller longer! Plus it is a whole grain so it is a smart snack choice. Recommended serving size is 1 single-serve pack, low-fat microwave popcorn.
Veggies and Hummus
Are you looking for a snack with a crunch?! Red peppers with hummus is the perfect snack for you. Be creative with your snacks and choose red peppers for a change. Hummus provides a source of protein that helps satisfy your hunger. Also try zucchini, carrots, sugar snap peas, and raw asparagus with hummus - delicious :-)
Almonds, Pistachios, Walnuts
Nuts are packed with healthy fats, which help you stay full; fiber, and nutrients like selenium, Vitamin E (antioxidants to provide health protective benefits), and omega-3s which aid in brain and heart health, to name a few.
Half of a Sandwich
A lot of people think that snacks need to include the snacky foods, like cookies or bars from the convenience store. You can eat real food as a snack as it will help fill your hunger and boost your nutrition. A half of a lean turkey or chicken sandwich on whole wheat bread with veggies, for example, gives you energy-boosting complex carbs (whole grains) plus satisfies your hunger due to the protein from your lean meats. Another half sandwich choice is peanut butter and banana sandwich. Look for the natural peanut butters with no sugar added and no hydrogenated oils (trans fat) at your local grocery store. For example, PB2 is a powdered peanut butter that has 85% of fat calories removed! All you do is mix 2 Tbsp of powdered peanut butter with 1 Tbsp of water and stir until smooth - then you have a roasted peanut butter ready to eat!
Try this recipe for dinner tonight!
Slow-Cooker Pulled Pork Tacos
1. Rub roast with taco seasoning mix. Place roast in a 3-1/2- or 4-quart slow cooker; add broth and onion. Cover and cook on LOW for 10 to 11 hours or on HIGH for 5 to 6 hours.
2. Remove roast from slow cooker and using two forks, pull meat into coarse strands.
3. Serve shredded pork in tortilla shells topped with reduced-fat cheddar cheese, sour cream (non-fat plain Greek yogurt) and lettuce, if desired.
Nutrition Facts
Serving Size: 1
Number of Servings: Serves 8.
Amount per Serving
Calories 288 kcal
Total Fat 8 g
Carbohydrates 22 g
Cholesterol 75 mg
Protein 26 g
Dietary fiber <1 g
Sodium 640 mg *To reduce sodium, be light on the cheese and avoid adding additional salt.
Have fun with food!
Katie V.
Here are some fun, delicious and healthy meal/snack ideas that will satisfy your hunger!
Fresh Fruit
Always turn to fresh fruit for an energy-boosting snack! Bananas & apples, for example, are loaded with vitamin C, antioxidants and fiber which give you quick energy for a great start to your busy day. Recommended serving size is 1 piece of fresh fruit or 1 cup of chopped fruit. Aim for 2 servings per day :-)
Popcorn
Popcorn is an easy snack at home or work. You get a large volume and fiber, which will make you feel fuller longer! Plus it is a whole grain so it is a smart snack choice. Recommended serving size is 1 single-serve pack, low-fat microwave popcorn.
Veggies and Hummus
Are you looking for a snack with a crunch?! Red peppers with hummus is the perfect snack for you. Be creative with your snacks and choose red peppers for a change. Hummus provides a source of protein that helps satisfy your hunger. Also try zucchini, carrots, sugar snap peas, and raw asparagus with hummus - delicious :-)
Almonds, Pistachios, Walnuts
Nuts are packed with healthy fats, which help you stay full; fiber, and nutrients like selenium, Vitamin E (antioxidants to provide health protective benefits), and omega-3s which aid in brain and heart health, to name a few.
Half of a Sandwich
A lot of people think that snacks need to include the snacky foods, like cookies or bars from the convenience store. You can eat real food as a snack as it will help fill your hunger and boost your nutrition. A half of a lean turkey or chicken sandwich on whole wheat bread with veggies, for example, gives you energy-boosting complex carbs (whole grains) plus satisfies your hunger due to the protein from your lean meats. Another half sandwich choice is peanut butter and banana sandwich. Look for the natural peanut butters with no sugar added and no hydrogenated oils (trans fat) at your local grocery store. For example, PB2 is a powdered peanut butter that has 85% of fat calories removed! All you do is mix 2 Tbsp of powdered peanut butter with 1 Tbsp of water and stir until smooth - then you have a roasted peanut butter ready to eat!
Try this recipe for dinner tonight!
Slow-Cooker Pulled Pork Tacos
- 1 (2 pound) boneless pork shoulder roast
- 1 (1.25 oz) package reduced-sodium taco seasoning mix
- 1 (14.5 oz) can reduced-sodium chicken broth
- 1/2 cup chopped onion
- 8 fajita-style tortilla shells (look for whole wheat)
- Reduced-fat shredded cheddar cheese, sour cream (substitute non-fat plain Greek yogurt to provide extra protein and no added fat), shredded lettuce (dark leafy), optional
1. Rub roast with taco seasoning mix. Place roast in a 3-1/2- or 4-quart slow cooker; add broth and onion. Cover and cook on LOW for 10 to 11 hours or on HIGH for 5 to 6 hours.
2. Remove roast from slow cooker and using two forks, pull meat into coarse strands.
3. Serve shredded pork in tortilla shells topped with reduced-fat cheddar cheese, sour cream (non-fat plain Greek yogurt) and lettuce, if desired.
Nutrition Facts
Serving Size: 1
Number of Servings: Serves 8.
Amount per Serving
Calories 288 kcal
Total Fat 8 g
Carbohydrates 22 g
Cholesterol 75 mg
Protein 26 g
Dietary fiber <1 g
Sodium 640 mg *To reduce sodium, be light on the cheese and avoid adding additional salt.
Have fun with food!
Katie V.
Thursday, March 31, 2011
Fresh and local produce
Buying fresh, local produce is an excellent, smart way to obtain healthy fruits and vegetables that benefit your health and your bank account. The key to stretching your dollar is to purchase fruits and veggies that are on sale or in season, as these are often sold at very reasonable, lower prices. With the weather warming up, soon it will be time to go to a local farmers market, as this produce is fresh, local, in season and most of the time, budget-friendly.
Red fruits and veggies contain lycopene, the major antioxidant found in red fruits and vegetables. This nutrient is linked to fighting heart disease and some cancer.
Orange/Yellow fruits and veggies contain beta carotene that is a potent carotenoid that's converted to Vitamin A in the body. It is associated with protecting the eyes as well as playing a role in the body's immune response.
Green fruits and veggies are rich in antioxidants, promoting vision, cell growth, and amino acid metabolism.
Blue/purple fruits and veggies have powerful anti-aging benefits. For example, blueberries and prunes provide antioxidants that help with memory and reduced cancer risk. Eating the skin of the prunes adds fiber to your diet to help with weight maintenance, bowel regularity and insulin sensitivity.
Last but not least is white/tan fruits and veggies. They play a role in improving heart health and reducing cancer risks!
So, start eating the the rainbow everyday! About 2 cups of fruit per day and 2.5 cups of veggies per day is the recommended serving size (MyPyramid).
What counts as 1 cup of fruit? 1 cup applesauce, 1 cup diced cantaloupe, 1 large orange, 1 small apple, 1 large banana, to name a few.
What counts as 1 cup of veggies? 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens.
Have a happy and healthy day!
"The greatest wealth is health."
Red fruits and veggies contain lycopene, the major antioxidant found in red fruits and vegetables. This nutrient is linked to fighting heart disease and some cancer.
Orange/Yellow fruits and veggies contain beta carotene that is a potent carotenoid that's converted to Vitamin A in the body. It is associated with protecting the eyes as well as playing a role in the body's immune response.
Green fruits and veggies are rich in antioxidants, promoting vision, cell growth, and amino acid metabolism.
Blue/purple fruits and veggies have powerful anti-aging benefits. For example, blueberries and prunes provide antioxidants that help with memory and reduced cancer risk. Eating the skin of the prunes adds fiber to your diet to help with weight maintenance, bowel regularity and insulin sensitivity.
Last but not least is white/tan fruits and veggies. They play a role in improving heart health and reducing cancer risks!
So, start eating the the rainbow everyday! About 2 cups of fruit per day and 2.5 cups of veggies per day is the recommended serving size (MyPyramid).
What counts as 1 cup of fruit? 1 cup applesauce, 1 cup diced cantaloupe, 1 large orange, 1 small apple, 1 large banana, to name a few.
What counts as 1 cup of veggies? 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens.
Have a happy and healthy day!
"The greatest wealth is health."
First blog
Hi everyone!
I am new to blogging and very excited about getting started. I will be posting health tips, nutrition messages, dietitian picks for Hy-Vee (Dietitian pick of the month foods), recipe ideas, meal planning tips, dietitian events, and much, much more! Have a happy and healthy day.
I am new to blogging and very excited about getting started. I will be posting health tips, nutrition messages, dietitian picks for Hy-Vee (Dietitian pick of the month foods), recipe ideas, meal planning tips, dietitian events, and much, much more! Have a happy and healthy day.
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