Healthwise - Winter 2012 - (Page 4)

HEALTHYEATS These fruits and veggies will break you out of an iceberg lettuce rut 1. BRUSSELS SPROUTS Why: This tender yet firm veggie with a savory-sweet flavor is high in vitamin C and a good source of dietary fiber and folate. How: “You can spritz them with olive oil and roast, add them to a stir-fry or simply steam,” says Jean Jones, St. Claire Regional Registered Dietitian and Clinical Nutrition Manager. 7 to Savor 5. PASSION FRUIT Why: Its hundreds of edible, fleshy, sweet-tart seeds pack an intense, fruity flavor and a powerful vitamin C and fiber combo. How: Cut in half and scoop out the pulp with a spoon. (Don’t eat the skin.) Pomegranate, Quinoa and Chicken Salad Add pomegranate to a main-course salad for a burst of flavor and good nutrition. INGREDIENTS Salad: 2 c. cooked quinoa, cooled (about ½ c. uncooked) 3 small boneless, skinless chicken thighs, cooked and diced (about 1 c. packed) 2 c. baby spinach 1 medium carrot, pared and shredded 1 small red onion, thinly sliced ½ c. pomegranate arils (seeds) Pomegranate dressing: 1 tsp. curry powder ¹⁄8 tsp. ground ginger ½ tsp. salt ¼ tsp. pepper ¼ c. pomegranate juice 1 Tbsp. balsamic vinegar 1 Tbsp. canola oil DIRECTIONS For the salad, combine quinoa, chicken, spinach, carrot, onion and arils in a large bowl. Toss gently, but well. 6. POMEGRANATE Why: This bittersweet fruit is rich in vitamins B and C and a good source of potassium and fiber. How: “I think the easiest way is to simply buy the seeds,” Jones says. “They’re great added to a salad, yogurt or blended into a smoothie.” 2. CHERIMOYA Why: This fruit has soft white flesh, a sweet tropical flavor and scores high in vitamin C with potassium and fiber bonus points. How: Chop and add to salsa, a smoothie or a salad. 7. TURNIPS Why: This vegetable with a potato-like texture and slightly bitter taste is high in vitamin C. How: “Shred them into coleslaw instead of cabbage, add them to a pot roast or roast them with other root veggies,” Jones suggests. 1 3. COLLARD GREENS Why: This deep-green leafy vegetable is a nutritional powerhouse loaded with vitamins A and C and folate. How: “Lightly sauté in olive oil and garlic,” Jones says. 4. LEEKS Why: With a delicate texture and mild onion taste, leeks are an excellent source of vitamin A. How: Add them to soups or stews, or roast them with assorted veggies. 1 2 For the dressing, stir together curry powder, ginger, salt, pepper and pomegranate juice in a small bowl. Stir in vinegar and oil. Pour over salad just before serving and toss gently. Note: If desired, substitute 1 cup cooked, diced chicken breast or shrimp for chicken thighs. Makes 4 (1½ cup) servings Nutrition information per serving: 265 calories; 9 g total fat; 14 g protein; 32.5 g carbohydrates; 31.5 mg cholesterol; 340 mg sodium; and 4.5 g dietary fiber. TEST YOUR NUTRITION IQ Find out how many fruits and vegetables you need, plus get recipes and nutrition tips at fruitsandveggiesmatter.gov. 4 St. Claire Regional Medical Center • www.st-claire.org http://www.fruitsandveggiesmatter.gov http://www.st-claire.org

Table of Contents for the Digital Edition of Healthwise - Winter 2012

Healthwise - Winter 2012

https://www.nxtbook.com/nxtbooks/mcmurry/healthwise_2015winter
https://www.nxtbook.com/nxtbooks/mcmurry/healthwise_2014fall
https://www.nxtbook.com/nxtbooks/mcmurry/healthwise_2014summer
https://www.nxtbook.com/nxtbooks/mcmurry/healthwise_2014spring
https://www.nxtbook.com/nxtbooks/mcmurry/healthwise_2014winter
https://www.nxtbook.com/nxtbooks/mcmurry/healthwise_2013fall
https://www.nxtbook.com/nxtbooks/mcmurry/healthwise_2013summer
https://www.nxtbook.com/nxtbooks/mcmurry/healthwise_2013spring
https://www.nxtbook.com/nxtbooks/mcmurry/healthwise_2013winter
https://www.nxtbook.com/nxtbooks/mcmurry/healthwise_2012fall
https://www.nxtbook.com/nxtbooks/mcmurry/healthwise_2012summer
https://www.nxtbook.com/nxtbooks/mcmurry/healthwise_2012spring
https://www.nxtbook.com/nxtbooks/mcmurry/healthwise_2012winter
https://www.nxtbook.com/nxtbooks/mcmurry/healthwise_2011fall
https://www.nxtbook.com/nxtbooks/mcmurry/healthwise_2011summer
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