Wednesday, February 25, 2009
Sesame Orange Crusted Salmon
Salmon is high in omega-3 fatty acids, protein, vitamin D, B12, B6, E, niacin, selenium, and magnesium. Canned salmon also contains large amounts of calcium (due to the bones of the fish).
Omega-3 fats seem to primarily work through reducing inflammation in our bodies which is at the base of many health problems, including heart disease, diabetes, some types of cancers and arthritis. Omega-3’s also help prevent the blood clots which cause many strokes. Omega-3 fats are thought to help with depression and may have potential to help slow cognitive problems such as Alzheimer’s disease and age-related cognitive decline.
Choose wild salmon when possible. Contaminants at levels of up to 10 times higher may be found in farmed salmon.
Sesame Orange Crusted Salmon
4 servings
3 tablespoons sesame seeds
2 teaspoons orange zest
1/4 teaspoon salt
1 teaspoon sesame oil
16 ounces salmon -- 4 servings
Cooking spray
Coat salmon lightly with sesame oil. Sprinkle with orange zest, sesame seeds, and salt.
Heat a pan over medium heat, spray with cooking spray or coat with a small amount of olive oil. Add salmon skin side up. Cook 5-7 minutes, turn and cook another 5-7 minutes or until cooked through.
For an easy pan sauce, deglaze the pan with orange juice. Pour over cooked fish.
For an easy side dish cook rice or other grain substituting orange juice in place of some or all of the water normally called for.
Per Serving: 181 Calories; 8g Fat (42.4% calories from fat); 24g Protein; 2g Carbohydrate; 1g Dietary Fiber; 59mg Cholesterol; 210mg Sodium.
Thursday, February 19, 2009
Rosemary
Rosemary contains substances that are useful for stimulating the immune system, increasing circulation, and improving digestion. Full of antioxidants, Rosemary is rich in vitamin A and C. It is rich in calcium, magnesium and potassium. It has good amount of phosphorus, sodium and iron.
...and its the only thing still growing in my garden right now.
White Bean Dip with Garlic and Rosemary
30 ounces cannelini beans, cooked -- 2 (15-ounce each) cans drained well
4 cloves fresh garlic -- peeled and chopped
1 pinch cayenne
2 tablespoons lemon juice -- freshly squeezed
4 teaspoons lemon zest
4 teaspoons rosemary -- fresh, chopped
1 tablespoon olive oil
salt and pepper to taste
Drain beans well, blend all ingredients in food processor until smooth.
Garnish with fresh rosemary sprigs
Serve as a dip with pita and veggies or used as a sandwich spread.
Per Serving: 84 Calories; 1g Fat (11.2% calories from fat); 5g Protein; 14g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 3mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat.
Rosemary Balsamic Chicken
24 ounces chicken breast, no skin, no bone, R-T-C
3 tablespoons balsamic vinegar
3 tablespoons rosemary -- chopped and divided
1/4 teaspoon ground black pepper
3 cloves garlic -- minced
1 teaspoon olive oil -- divided
Combine vinegar, 2 tablespoons of rosemary, pepper and garlic in a gallon zip top bag. Add chicken and turn to coat. Marinate up to overnight. Heat oil in a pan on medium heat, add chicken and cook about 6 minutes on each side, until chicken is completely cooked.
Garnish with remaining rosemary, lemon slice, or toasted pine nuts if desired.
Per Serving (excluding unknown items): 224 Calories; 6g Fat (24.4% calories from fat); 38g Protein; 3g Carbohydrate; 1g Dietary Fiber; 104mg Cholesterol; 92mg Sodium.
...and its the only thing still growing in my garden right now.
White Bean Dip with Garlic and Rosemary
30 ounces cannelini beans, cooked -- 2 (15-ounce each) cans drained well
4 cloves fresh garlic -- peeled and chopped
1 pinch cayenne
2 tablespoons lemon juice -- freshly squeezed
4 teaspoons lemon zest
4 teaspoons rosemary -- fresh, chopped
1 tablespoon olive oil
salt and pepper to taste
Drain beans well, blend all ingredients in food processor until smooth.
Garnish with fresh rosemary sprigs
Serve as a dip with pita and veggies or used as a sandwich spread.
Per Serving: 84 Calories; 1g Fat (11.2% calories from fat); 5g Protein; 14g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 3mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat.
Rosemary Balsamic Chicken
24 ounces chicken breast, no skin, no bone, R-T-C
3 tablespoons balsamic vinegar
3 tablespoons rosemary -- chopped and divided
1/4 teaspoon ground black pepper
3 cloves garlic -- minced
1 teaspoon olive oil -- divided
Combine vinegar, 2 tablespoons of rosemary, pepper and garlic in a gallon zip top bag. Add chicken and turn to coat. Marinate up to overnight. Heat oil in a pan on medium heat, add chicken and cook about 6 minutes on each side, until chicken is completely cooked.
Garnish with remaining rosemary, lemon slice, or toasted pine nuts if desired.
Per Serving (excluding unknown items): 224 Calories; 6g Fat (24.4% calories from fat); 38g Protein; 3g Carbohydrate; 1g Dietary Fiber; 104mg Cholesterol; 92mg Sodium.
Thursday, February 12, 2009
Lower your Cholesterol
Cardiovascular Disease is the number one killer in the United States which is why February is American Heart Month. Here are a few ideas to help your heart by lowering your cholesterol.
Avoid foods high in Saturated and Trans fats
Typically the body makes all the cholesterol it needs, so people don't need to consume it. Saturated fatty acids are the main culprit in raising blood cholesterol, which increases your risk of heart disease. Trans fats also raise blood cholesterol. Although less important than initially thought, dietary cholesterol also plays a part. Foods high in saturated fat generally contain substantial amounts of dietary cholesterol. This would include eggs, butter, beef, lamb, pork, and desserts like ice cream.
Replace Saturated Fats with Unsaturated Fats
The types of fats found in olive oil, canola oil, nuts, avocados, and fish can actually clear LDL while boosting HDL.
Add more Omega-3 Essential Fatty Acids
They lower "bad" cholesterol. Look for salmon, trout, tuna, sardines, soybeans, canola and flaxseed oils, flaxseed, chia, and walnuts.
Add Foods High in Soluble Fiber
Foods high in soluble fiber include oat bran, oatmeal, rice bran, barley, beans, peas, carrots, broccoli, peas, potatoes, citrus fruits, strawberries, apple, nuts, and flaxseeds
Eat Your Vegetables (and a little chocolate and wine)
Flavonoids, antioxidants that can help protect the heart, are found in red wine, chocolate (beware of added sugar), tomatoes, broccoli, etc. Antioxidants are found in many vegetables so just eat more veggies in general.
Read Your Labels
Many commercial oat bran and wheat bran products actually contain very little bran. They may also be high in sodium, total fat, saturated fat and trans fat. Read the labels on all packaged foods.
Exercise
Regular physical activity increases HDL cholesterol in some people. Regular moderate-to-vigorous-intensity physical activity can also condition your heart and lungs.
Quit Smoking
Smoking lowers HDL cholesterol levels and increases the tendency for blood to clot.
*I hope this information is helpful but please note it is not a substitution for seeing your doctor or dietician.
Avoid foods high in Saturated and Trans fats
Typically the body makes all the cholesterol it needs, so people don't need to consume it. Saturated fatty acids are the main culprit in raising blood cholesterol, which increases your risk of heart disease. Trans fats also raise blood cholesterol. Although less important than initially thought, dietary cholesterol also plays a part. Foods high in saturated fat generally contain substantial amounts of dietary cholesterol. This would include eggs, butter, beef, lamb, pork, and desserts like ice cream.
Replace Saturated Fats with Unsaturated Fats
The types of fats found in olive oil, canola oil, nuts, avocados, and fish can actually clear LDL while boosting HDL.
Add more Omega-3 Essential Fatty Acids
They lower "bad" cholesterol. Look for salmon, trout, tuna, sardines, soybeans, canola and flaxseed oils, flaxseed, chia, and walnuts.
Add Foods High in Soluble Fiber
Foods high in soluble fiber include oat bran, oatmeal, rice bran, barley, beans, peas, carrots, broccoli, peas, potatoes, citrus fruits, strawberries, apple, nuts, and flaxseeds
Eat Your Vegetables (and a little chocolate and wine)
Flavonoids, antioxidants that can help protect the heart, are found in red wine, chocolate (beware of added sugar), tomatoes, broccoli, etc. Antioxidants are found in many vegetables so just eat more veggies in general.
Read Your Labels
Many commercial oat bran and wheat bran products actually contain very little bran. They may also be high in sodium, total fat, saturated fat and trans fat. Read the labels on all packaged foods.
Exercise
Regular physical activity increases HDL cholesterol in some people. Regular moderate-to-vigorous-intensity physical activity can also condition your heart and lungs.
Quit Smoking
Smoking lowers HDL cholesterol levels and increases the tendency for blood to clot.
*I hope this information is helpful but please note it is not a substitution for seeing your doctor or dietician.
Wednesday, February 4, 2009
Super Oats
When regularly eaten as part of a diet low in saturated fat, trans fat and cholesterol, soluble fiber, such as found in oats, has been shown to help lower blood cholesterol. A study published in the American Journal of Public health indicated that eating oatmeal on a regular basis can help to reduce the risk of Type 2 diabetes.
Steel-cut oats are whole grain groats (the inner portion of the oat kernel) which have been cut into a few pieces. They are also known as coarse-cut oats, pinhead oats, Scotch oats, or Irish oats. Old Fashioned Rolled Oats are made by steaming the groats and flattening them with a roller. Quick cooking oats are further flattened. Instant oatmeal is further processed and usually contains added sugar and sodium. Because they are less processed, steel-cut oats retain more of the oats natural rich nutty taste and heartier texture.
If you don't have time in the morning, try cooking steel cut oats in a crockpot on low heat overnight, 3 parts liquid to 1 part oats. You can make a large batch and refrigerate or freeze in single serving containers for a quick breakfast.
Add your favorite toppings such as fresh, frozen, or dried fruit, nuts, or yogurt.
Super Oatmeal
Makes 6 (approximately 1 cup) servings
5 cups water
1 cup steel cut oats
6 tablespoons oat bran
6 tablespoons wheat germ
6 tablespoons ground flaxseeds
1 pinch salt
Bring water to a boil, add oats and oat bran. Reduce heat and simmer 20 minutes. Stir in wheat germ and flax seeds. Add more water or milk for a thinner oatmeal. Add your favorite toppings.
Nutritional Analysis: 226 Calories, 7g Fat, 38g carbohydrate, 10g protein, 8g fiber
Steel-cut oats are whole grain groats (the inner portion of the oat kernel) which have been cut into a few pieces. They are also known as coarse-cut oats, pinhead oats, Scotch oats, or Irish oats. Old Fashioned Rolled Oats are made by steaming the groats and flattening them with a roller. Quick cooking oats are further flattened. Instant oatmeal is further processed and usually contains added sugar and sodium. Because they are less processed, steel-cut oats retain more of the oats natural rich nutty taste and heartier texture.
If you don't have time in the morning, try cooking steel cut oats in a crockpot on low heat overnight, 3 parts liquid to 1 part oats. You can make a large batch and refrigerate or freeze in single serving containers for a quick breakfast.
Add your favorite toppings such as fresh, frozen, or dried fruit, nuts, or yogurt.
Super Oatmeal
Makes 6 (approximately 1 cup) servings
5 cups water
1 cup steel cut oats
6 tablespoons oat bran
6 tablespoons wheat germ
6 tablespoons ground flaxseeds
1 pinch salt
Bring water to a boil, add oats and oat bran. Reduce heat and simmer 20 minutes. Stir in wheat germ and flax seeds. Add more water or milk for a thinner oatmeal. Add your favorite toppings.
Nutritional Analysis: 226 Calories, 7g Fat, 38g carbohydrate, 10g protein, 8g fiber
Subscribe to:
Comments (Atom)