You are here: Home / Archives for Nutrition

Spice Up Your Diet With These DASH Recipes

January 6, 2015 by

Any dieter will agree that healthy foods aren’t always the most exciting. The Dietary Approaches to Stop Hypertension (or DASH) eating plan aims to incorporate convenient, tasty meals into your healthy diet, using only accessible ingredients that you likely have around the house. This NIH website offers a number of DASH-friendly recipes for every day of the week.

Here are three recipes you'll find there:

Chicken Salad
Just like the summer picnic favorite, this zesty chicken salad can be spread on sandwiches or placed on a bed of lettuce. Unlike its fattening counterpart, DASH’s chicken salad recipe contains less than 200 calories.

Vegetarian Spaghetti Sauce
Whether you follow a meat-free diet or not, this delicious spaghetti sauce tastes great over pastas or on other Italian dishes. It also contains only 479 mg of sodium per serving, significantly less than other sauces.

Chicken and Spanish Rice
A traditional dish with a zesty kick of flavor, this Spanish rice recipe contains much less sodium than other versions. By substituting brown rice for regular white rice and adding a variety of vitamin-rich vegetables, this fast and easy recipe can help you stay on track with healthy eating as well.

To find the full week’s worth of DASH recipes, visit the NIH website here.

Filed Under: Miscellaneous Tagged With: , , , ,

Avoid Common Food Allergies By Checking the Label

November 8, 2013 by

If you suffer from food allergies, you know the importance of reading labels. Thankfully, over the past few years, food labels have made it a littler easier to spot common allergens, like milk, egg, nuts, wheat, soy, and peanuts. Follow these tips to avoid eating common food allergens:

  • Some allergens, like the ones we've listed above, are considered common food allergens. If you have a common food allergy, it has to be listed on the label at least once.
  • Keep a look out for items made from common allergens. The ingredient list could say milk, non-fat milk, whey, or casein. All those ingredients are derived from milk and could cause a reaction if you have a milk allergy.
  • The packaging could say "may contain." In that case, the food may have come in contact with a certain allergen but was not necessarily made with said allergen. Putting "may contain" on the label is voluntary, so it's still important to check the ingredient list.
  • Sometimes manufacturers change the ingredients used in a product. It's very important to actively check the packaging if your allergy is severe. 

· Have Food Allergies? Read the Label [U.S. Food and Drug Administration]

Filed Under: Miscellaneous Tagged With: , , , ,

Make These Easy Pasta Salad Recipes Tonight!

April 22, 2013 by

If the words "pasta salad" conjure up images of mayonnaise and barbecues, you're not alone. But, there are actually a variety of ways to make delicious, savory pasta dishes that won't make you feel like you're picnicking. Below are five pasta salad ideas that break from tradition to provide outstanding flavor!

Caprese Salad
Draw inspiration from the Italian caprese salad, and season your pasta, such as hearty rigatoni, with fresh basil, good olive oil, vine-ripened tomatoes, and chunks of mozzarella. Add a bit of salt and pepper to taste, and you're all set!

Greek Pasta
Taking your cue from Greek Salad, add a mix of cherry tomatoes, sliced cucumber, tangy feta cheese, and robust olives to the pasta. Try using mostaccioli, the small, curved pasta named after the mustache, as the base of the salad so all the elements are comparable in size. Complete it a dressing of olive oil, vinegar, and lemon juice.

Soba Noodles
Prepare a pasta salad an Asian cuisine feel by using soba noodles, which are made from earthy buckwheat flour. Season the noodles with soy sauce and sesame oil, and top it with slivers of carrots and diced scallions for a delicious, simple dish that offers take-notice flavors.

Mediterranean Side
For an alternative to pasta salad, make tabbouleh instead. This side makes use of kernels of bulgur wheat instead of pasta, and seasons them with a combo of finely-diced mint and parsley. It’s a wonderful option if you're tired of noodles!

Filed Under: Miscellaneous Tagged With: , , , ,

Five of the Planet’s Healthiest Foods

March 15, 2013 by
As a New Year swings into motion, many people make resolutions to lead a healthier lifestyle. Whether or not you’ve put “better health” at the top of your resolutions list this year, you’ll benefit from adding some of these nutrient-dense superfoods into your diet:
 
Kale
Kale is a dark green leafy vegetable that is a nutritional powerhouse, packed with Vitamins K, C, and A, as well as many other health-enriching vitamins and minerals. It is noted as a particularly strong food source in the prevention of cancer, due to its antioxidant properties and anti-inflammatory nutrients. Kale is easy to grow, wash, and prepare, and can be used in a variety of dishes. 
 
Blueberries
Blueberries continually land on the top of healthy food lists, known for having one of the highest antioxidant capacities among all fruits, vegetables, seasonings, and spices. Many studies have shown that their unique phytonutrient content has a positive effect on the human cardiovascular system. They can be delicious when eaten in pies and other cooked dishes but are particularly beneficial to one’s health when consumed raw.
 
Garlic
Garlic is an undeniably scrumptious and aromatic enhancement to countless dishes and it has the added benefit of being one of the healthiest foods you can consume. Studies have shown that garlic can lower blood triglycerides and total cholesterol while also protecting blood cells and vessels from inflammatory stress.  
 
Spelt
Spelt is a highly nutritious grain with a rich nutty flavor. Think of it as wheat’s much healthier cousin. In fact, it can often be used as a smart alternative for wheat in products such as pasta and bread. Packed with manganese, protein, copper, and zinc, spelt can help with lowering cholesterol, protecting against heart failure, contributing to cancer prevention, and even combatting childhood asthma, among a host of other notable health benefits.
 
Beets
Beets possess a unique phytonutrient content that makes them strong providers of antioxidant, anti-inflammatory, and detoxification support. Beets help protect against heart disease, certain cancers, and birth defects, and recent studies have shown that the lutein and zeaxanthin in beets make them particularly effective at maintaining eye health. Beets can make tasty and colorful additions to salads and main dishes.

Filed Under: Miscellaneous Tagged With: , , , , ,

Pin It on Pinterest