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Healthy Eating

Healthy Eating

Mediterranean Wrap

 This wrap is stuffed with chicken tenders and couscous with a hit of lemon and a healthy dose of fresh herbs. Save any leftovers to wrap up for an easy lunch. Serve with: Mixed green salad and a glass of crisp white wine.

 

Ingredients

Directions

  • Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.

  • Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1/8 teaspoon salt and pepper in a small bowl.

  • Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining 1/8 teaspoon salt. Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.

  • Stir the remaining parsley mixture into the couscous along with tomato and cucumber.

  • To assemble wraps, spread about 3/4 cup of the couscous mixture onto each wrap. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.

 

 

Dolmas Wrap

 

Ingredients

Directions

  • Combine lettuce, cucumber, tomato, yogurt, feta and garlic powder in a small bowl. To serve, spread the lettuce-yogurt mixture on the lavash, top with dolmas and roll.

Tips

Make Ahead Tip: Cover and refrigerate the lettuce-yogurt mixture for up to 1 day.

Ingredient Note: ?Dolmas are stuffed grape leaves that are traditionally filled with chopped vegetables, grains and sometimes ground meat. Find prepared dolmas in cans or jars near other Middle Eastern ingredients and at some supermarket salad bars.

Lavash is thin, Middle Eastern bread found near other wraps and tortillas. It's a great alternative to flour tortillas for rolling sandwich ingredients into a wrap. Depending on the brand and size, one serving may be one whole bread or half of the bread--check the nutrition panel on the back of the package.

Eat neat: Keeping the filling inside a wrap or burrito can be a challenge, especially if you're on the go. That's why we recommend wrapping your burrito in foil so you can pick it up and eat it without losing the filling, peeling back the foil as you go.

Easy Pea & Spinach Carbonara

Ingredients

Directions

  • Put 10 cups of water in a large pot and bring to a boil over high heat.

  • Meanwhile, heat oil in a large skillet over medium-high heat. Add breadcrumbs and garlic; cook, stirring frequently, until toasted, about 2 minutes. Transfer to a small bowl and stir in 2 tablespoons Parmesan and parsley. Set aside.

  • Whisk the remaining 6 tablespoons Parmesan, egg yolks, egg, pepper and salt in a medium bowl.

  • Cook pasta in the boiling water, stirring occasionally, for 1 minute. Add spinach and peas and cook until the pasta is tender, about 1 minute more. Reserve 1/4 cup of the cooking water. Drain and place in a large bowl.

  • Slowly whisk the reserved cooking water into the egg mixture. Gradually add the mixture to the pasta, tossing with tongs to combine. Serve topped with the reserved breadcrumb mixture.

Serving Size: 1 Cup
Per Serving:
430 calories; 14.5 g total fat; 3.9 g saturated fat; 223 mg cholesterol; 586 mg sodium. 160 mg potassium; 54.1 g carbohydrates; 8.2 g fiber; 2 g sugar; 20.2 g protein; 8198 IU vitamin a iu; 50 mg vitamin c; 53 mcg folate; 246 mg calcium; 6 mg iron; 100 mg magnesium;
Exchanges: 

3 Starch, 1 Fat, 1 Vegetable, 1/2 High-Fat Protein, 1/2 Medium-Fat Protein

 

Beef & Bean Sloppy Joe

Beef & Bean Sloppy Joes

Ingredients

Directions

  • Heat oil in a large nonstick skillet over medium-high heat. Add beef and cook, breaking it up with a wooden spoon, until lightly browned but not completely cooked through, 3 to 4 minutes. Using a slotted spoon, transfer the beef to a medium bowl, reserving drippings in the pan.

  • Add beans and onion to the pan; cook, stirring often, until the onion is softened, about 5 minutes. Add chile powder, garlic powder, onion powder and cayenne; cook, stirring constantly, until fragrant, about 30 seconds. Stir in tomato sauce, ketchup, Worcestershire, mustard and brown sugar. Return the beef to the pan. Bring to a simmer and cook, stirring often, until the beef is just cooked through and the sauce has thickened slightly, about 5 minutes. Serve on buns.

Nutrition Facts

Serving Size: 1 Sandwich
Per Serving:
411 calories; 15 g total fat; 4.3 g saturated fat; 55 mg cholesterol; 537 mg sodium. 842 mg potassium; 43.8 g carbohydrates; 8.4 g fiber; 12 g sugar; 25.8 g protein; 758 IU vitamin a iu; 8 mg vitamin c; 33 mcg folate; 112 mg calcium; 5 mg iron; 101 mg magnesium; 7 g added sugar;
Exchanges: 

3 Lean Protein, 2 Starch, 1 1/2 Vegetable, 1 Fat

Chickpea Curry (Chhole)

Chickpea Curry (Chhole)

Ingredients

Directions

  • Pulse serrano, garlic and ginger in a food processor until minced. Scrape down the sides and pulse again. Add onion; pulse until finely chopped, but not watery.

  • Heat oil in a large saucepan over medium-high heat. Add the onion mixture and cook, stirring occasionally, until softened, 3 to 5 minutes. Add coriander, cumin and turmeric and cook, stirring, for 2 minutes.

  • Pulse tomatoes in the food processor until finely chopped. Add to the pan along with salt. Reduce heat to maintain a simmer and cook, stirring occasionally, for 4 minutes. Add chickpeas and garam masala, reduce heat to a gentle simmer, cover and cook, stirring occasionally, for 5 minutes more. Serve topped with cilantro, if desired.

Nutrition Facts

Serving Size: About 1 Cup
Per Serving:
278 calories; 15.5 g total fat; 1.2 g saturated fat; 354 mg sodium. 356 mg potassium; 30.3 g carbohydrates; 6.3 g fiber; 3 g sugar; 5.8 g protein; 260 IU vitamin a iu; 18 mg vitamin c; 75 mcg folate; 65 mg calcium; 2 mg iron; 34 mg magnesium;
Exchanges: 

1 Starch, 1 Vegetable, 1/2 Lean Meat, 3 Fat

Walnut-Rosemary Crusted Salmon

Salmon and walnuts are both great sources of omega-3 fatty acids. Pair this easy salmon recipe with a simple salad and a side of roasted potatoes or quinoa

Walnut-Rosemary Crusted Salmon

Ingredients

Directions

  • Preheat oven to 425 degrees F. Line a large rimmed baking sheet with parchment paper.

  • Combine mustard, garlic, lemon zest, lemon juice, rosemary, honey, salt and crushed red pepper in a small bowl. Combine panko, walnuts and oil in another small bowl.

  • Place salmon on the prepared baking sheet. Spread the mustard mixture over the fish and sprinkle with the panko mixture, pressing to adhere. Lightly coat with cooking spray.

  • Bake until the fish flakes easily with a fork, about 8 to 12 minutes, depending on thickness.

  • Sprinkle with parsley and serve with lemon wedges, if desired.

Nutrition Facts

Serving Size: 3 Ounces
Per Serving:
222 calories; 12 g total fat; 2 g saturated fat; 62 mg cholesterol; 256 mg sodium. 4 g carbohydrates; 1 g sugar; 24 g protein.

Eight healthy behaviors can go a long way toward improving your health and lowering your risk of many cancers as well as heart disease, stroke, diabetes, and osteoporosis. And they’re not as complicated as you might think.

So take control of your health, and encourage your family to do the same. Choose one or two behaviors to start with. Once you’ve got those down, move on to the others.

1 Maintain a Healthy Weight

Keeping your weight in check is often easier said

than done, but a few simple tips can help. First off, if you’re overweight, focus on not gaining any more weight. This by itself can improve your health. Then, when you’re ready, try to take off some extra pounds for an even greater health boost.

Tips

  • Fit physical activity and movement into your life each
  • Limit time in front of the TV and
  • Eat a diet rich in fruits, vegetables, and whole
  • Choose smaller portions, and eat more  

2 Exercise Regularly

 While it can be hard to find the time, it’s important to fit in at least 30 minutes of activity every day. More is even better, but any amount is better than none.

 Tips • Choose activities you enjoy. Many things count as exercise, like walking, gardening, and dancing. • Make exercise a habit by setting aside the same time for it each day—try going to the gym each day at lunchtime or taking a walk regularly after dinner. • Stay motivated by exercising with someone. • Play active games with your kids regularly, and go on family walks and bike rides when the weather allows.

 

3 Don’t Smoke

Yes, it’s hard, but it’s also far from impossible. Over 1,000 Americans stop for good every day. Tips • Keep trying! It often takes 6 or 7 tries before you quit for good. • Talking to a doctor can double your chances of success. • Call 1-800-QUIT-NOW or visit smokefree.gov for help. • When appropriate, talk to your kids about the dangers of smoking and chewing tobacco. The best message to kids is getting smoke-free yourself.

4 Eat a Healthy Diet

The basics of healthy eating are pretty simple. You should focus on fruits, vegetables, and whole grains, and keep red meat and processed meat to a minimum. It’s also important to cut back on bad fats (saturated and trans fats), and choose healthy fats (polyunsaturated and monounsaturated fats) more often. Taking a multivitamin with folate every day is a great nutrition insurance policy. Tips • Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat vegetables as a snack. • Choose chicken, fish, or beans, instead of red meat. • Choose whole-grain cereal, brown rice, and whole-wheat bread over their more refined choices. • Choose dishes made with olive or canola oil, which are high in healthy fats. • Cut back on fast food and store-bought snacks (like cookies), which are high in bad fats. • Buy a 100% DV multivitamin that contains folate.

5 Drink Alcohol Only in Moderation,

If At All Moderate drinking is good for the heart, but it can also increase the risk of cancer. If you don’t drink, don’t feel that you need to start. If you already drink moderately (less than 1 drink a day for women, less than 2 drinks a day for men), there’s probably no reason to stop. People who drink more, though, should cut back. Tips • Choose non-alcoholic beverages at meals and parties. • Avoid occasions centered around alcohol. • Talk to a health care professional if you feel you have a problem with alcohol. • When appropriate, discuss the dangers of drug and alcohol abuse with children. A health care professional or school counselor can help

6 Protect Yourself From the Sun and Avoid Tanning Beds

While the warm sun is certainly inviting, too much exposure to it can lead to skin cancer, including serious melanoma. And tanning beds can be just as harmful. Skin damage starts early in childhood, so it’s especially important to protect children. Tips • Steer clear of direct sunlight between 10:00 a.m. and 4:00 p.m. (peak burning hours). It’s the best way to protect yourself. • Use hats, long-sleeve shirts, and sunscreens with SPF30 or higher. • Don’t use sun lamps or tanning booths. • Protect kids first and set a good example by always wearing sunscreen and the right clothing.

7 Protect Against Sexually Transmitted Infections

Among other problems, sexually transmitted infections—like human papillomavirus (HPV)—are linked to a number of different cancers. Protecting yourself from these infections can lower your risk. Getting girls and boys vaccinated against HPV will lower their cancer risk later in life. Tips • Get boys and girls vaccinated against HPV at 11 or 12 years old. Older kids can also be vaccinated. Talk to a health care provider. • Aside from not having sex, the best protection is to be in a committed, monogamous relationship with someone who does not have a sexually transmitted infection. • For all other situations, be sure to always use a condom and follow other safe sex practices. Never rely on your partner to have a condom. Always be prepared. • When appropriate, discuss with children the importance of abstinence and safe sex.

8 Get Screening Tests

There are a number of important screening tests that can help protect against cancer. Some of these tests find cancer when it’s most treatable, while others can actually help keep cancer from developing in the first place. For colorectal cancer alone, regular screening could save over 30,000 lives each year. That’s three times the number of people killed by drunk drivers in the United States in all of 2014. Talk to a health care professional about which tests you should have and when. Cancers that should be tested for regularly: • Colon and rectal cancer • Cervical cancer • Breast cancer • Lung cancer (in current or past heavy smokers)

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