Healthy cooking tips, recipes, food facts and more from a Registered Dietitian!
Archive for September, 2007
Chili
Sep 26th
1 1/2 pounds ground beef or venison
1 large onion
2 garlic buds, minced
1 tablespoon butter
1 (8 ounce) can tomato sauce
2 tablespoons chili powder
1 (16 ounce) can diced tomatoes
1 tablespoon paprika
1 teaspoon cumin
1 teaspoon cayenne pepper, or to taste (can be optional)
Salt to taste
1 large can red beans
Saute ground beef, onion, and garalic in butter. Drain if needed. Add all ingredients, except beans, into large pot and simmer for 2 hours or longer. After cooked, add beans.
Enjoy!
(1 votes, average: 5.00 out of 5)
Loading ...Iron
Sep 22nd
I’ve been asked several times for suggestions on how to include more iron in your diet.
Here is a list of the iron content in several types of foods.
Meats:
4 ounces ground beef – 2.02 milligrams
½ cup chicken, white meat – 0.65 milligrams
3 ounces venison (deer) – 2.85 milligrams
3 ounces pork chops – 0.93 milligrams
Beans:
½ cup lima beans – 2.18 milligrams
½ cup black beans – 1.81 milligrams
½ cup kidney beans – 1.50 milligrams
Cereals:
¾ cup Raisin Bran (Total brand) – 13.49 milligrams
¾ cup Frosted Mini-Wheats – 11.55 milligrams
¾ cup bran flakes – 8.10 milligrams
¾ cup Cheerios – 7.74 milligrams
½ cup chili with beans – 4.44 milligrams
To increase your body’s ability to absorb iron, eat vitamin C rich foods (citrus fruits) or take a vitamin C supplement with your high-iron meals.
(No Ratings Yet) Loading ...Healthy Snacks
Sep 21st
Eating snacks between meals is a good way to help keep your metabolism running throughout the whole day. Snacking between meals helps us not get too hungry and overeat at the next meal. Eating 1-2 small snacks each day is a good idea (between breakfast and lunch, between lunch and supper, or after dinner). A good snack contains about 100-150 calories, is low-fat, and contains carbohydrates and protein. So, try eating a piece of fruit and some peanut butter, a few crackers and some cheese, or a granola bar with protein in it. Carbohydrates in your snack give immediate energy and protein keeps you full longer.
(2 votes, average: 5.00 out of 5) Loading ...Healthy Food Spotlight – Figs
Sep 21st
Many of us enjoy harvesting our own figs or picking them up at the grocery store or a farmer’s market. Figs provide many healthy benefits and have been considered by some to be a great sports training food! Figs provide a sweet flavor with many nutrients including insoluble and soluble fiber, potassium, iron, calcium, and antioxidants.
So, get a few figs in your diet today by having them plain or adding them to vegetables, salads, muffins, breads, oatmeal, or other foods.
Information from: www.eatright.org
(No Ratings Yet) Loading ...My Favorite Food – Chocolate!
Sep 20th
Many of us look to chocolate for a “fix” very often. While it does contain fat and calories, it also contains good compounds like antioxidants and flavonoids.
Antioxidants area healthy compounds found in chocolate and other foods that may help prevent cholesterol from sticking to artery walls which could reduce your risk of having a heart attack or stroke. Flavonoids are compounds also found in red wine and tea which offer disease-preventing benefits.
Remember that to get the healthy benefits of chocolate you must consume dark chocolate sources. Darker chocolates contain more antioxidants and flavonoids, offering greater health benefits.
Remember that chocolate does contain both saturated and unsaturated fats as well as calories so keep this in mind when working chocolate into your healthy diet.
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