Healthy cooking tips, recipes, food facts and more from a Registered Dietitian!
Archive for August, 2007
Could Iron Keep my Bones Strong?
Aug 30th
We all know we should get in calcium each day for bone health, but, according to the American Dietetic Association, new studies show that iron can actually help increase bone strength. A study was done by researchers at the University of Arizona and the University of Arkansas and they found that postmenopausal women who consumed 18 milligrams or more of iron each day had the greatest bone mineral density levels. According to ADA , “The role of iron in bone density may be linked to its role in the production of collagen, a key component of our bones.
Foods high in iron include meats (beef, poultry, fish) and beans. Research shows that the greatest bone health is seen with a balance of calcium and iron.
For more information: www.eatright.org
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Loading ...Citrus Glazed Salmon
Aug 29th
2 tablespoons orange marmalade
1/2 tsp balsamic vinegar (dark preferred)
1/2 tsp Dijon mustard
Dash of ground red pepper (can use 5 drops Tabasco)
4 salmon fillets
1/4 tsp salt
1/4 tsp pepper
Cooking spray
Season salmon on both sides with salt and pepper. Place salmon under preheated broiler (on greased pan) and cook for 10 minutes or until almost done. In the meantime combine the first four ingredients. After salmon is almost done, brush tops of fillets with marmalade mixture and broil until fish flakes, done as desired. (I usually put the marmalade glaze on earlier than the recipe calls for – It soaks into the fish a little that way.)
Recipe from: Jane Hensarling
(1 votes, average: 5.00 out of 5) Loading ...Cooking for One
Aug 25th
Most of my recipes and tips are centered on helping people cook for a large crowd or family, but many people struggle constantly to find something to cook when living alone. I am one of five children so at my house there’s always someone to eat anything you cook but while I’ve been interning I’ve experienced how hard it can be to cook dinner for just me. Here are some suggestions for being a successful cook when cooking for one:
- Plan your meals in advance and make a list of everything you need before going shopping
- Purchase small quantities of fresh produce and buy bags of frozen vegetables. When you’re ready to eat the frozen vegetables, get out just as many as you want and leave the rest frozen for next time.
- Cook your favorite recipe, then divide it into individual servings and freeze the smaller servings for meals later.
- Make your meal times special by setting the table with a place mat or tablecloth and flowers, and then add music.
- Invite other single friends over for dinner and enjoy a meal together.
(No Ratings Yet) Loading ...August – Cataract Awareness Month
Aug 24th
Cataracts are the most common cause of blindness. They may actually result from years of exposure to sunlight. Some foods are showing promising benefits for fighting cataracts. Vitamin E, found in wheat germ, nuts, seeds, and oils, and vitamin C, found in oranges, grapefruit, strawberries, broccoli, and peppers, have both been shown to help reduce your risk of developing cataracts. Blueberries, Brussels sprouts, and spinach contain Phytochemicals that help prevent degeneration of the eyes.
So, eat up on these healthy nutrients this month and check with your eye doctor if you think you may have cataracts. Eating healthy can help keep your eyes seeing well for years.
Information from: www.eatright.org
(No Ratings Yet) Loading ...Make a Calorie Budget
Aug 23rd
Treat your diet like you treat your finances. Make a budget for the day and stick with it. Planning ahead can help you not overspend your “calorie budget.”
Make a “down payment” early in the day by having a healthy, low calorie breakfast. Replace your favorite high-fat breakfast food, such as pop-tarts or donuts, with a lower-fat whole grain choice such as low-fat whole wheat muffins or bread. Make sure you’re earning “interest” on your food investments by investing in nutrient-dense foods. These foods (fruits, vegetables, whole grains) pack lots of added “benefits” through vitamins, minerals, and fiber.
“Save” now so you can “spend” later on a smaller sized pair of jeans!
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