Have you ever used apples in a vegetable salad? Lots of recipes mix apples with vegetables to make a slightly sweet, refreshing salad. When pairing them with vegetables, consider using a variety that isn’t too sweet or too tart. Braeburn and Fuji apples are sweeter than the tart Granny Smiths many people use in pies, but they’re not quite as sweet as red and golden delicious or Honeycrisp. However, with about 2,500 varieties of apples grown in the United States, there are plenty of different colors, textures and flavors to choose from. By the way, did you know that only the crabapple is native to North America?
Everyone’s heard the saying, “An apple a day keeps the doctor away.” But do you know why? Regularly eating apples (with the skin) may help lower cholesterol, decreasing the risk for heart disease. They also have antioxidants (most are in the skin) that can help inhibit the growth of colon cancer and liver cancer cells. Plus, they are a good source of soluble fiber — the kind of fiber that helps you feel full longer and keeps blood sugar in check. So enjoy those tasty apples — sweet or tart — and the health benefits they provide! Try this recipe for apple chips, a snack you can take with you anywhere.
Whether you’re a college football or pro football fan, you’ll have plenty of games to watch this weekend. If you’re hosting a game party or just attending as a guest, this fresh twist on a party dish will have your crowd roaring for more.
Red Quinoa & Roasted Tomato Salad
Yield: Twelve ½-cup servings
They’ve got the latest backpack, spotless sneakers, new notebooks and a handful of No. 2 pencils. Now some fresh ideas for the lunch box!
If you’re the lunch packer, there may be times when your kids ask for the same old, same old, day in and day out. Your job is figuring out how to slip in some healthy new items that they will like, without straying too far from the norm. (“What is this? Some sort of vegetable cupcake?”)
This Texas “caviar” contains black-eyed peas rather than fish eggs. Make it a day ahead so the flavors will mellow.
1½ cups chopped, seeded tomato
1/3 cup thinly sliced green onions
2 tablespoons canned, chopped green chiles
2 tablespoons white wine vinegar
1 tablespoon minced, seeded jalapeño pepper
1 tablespoon chopped fresh cilantro
1 teaspoon olive oil
¼ teaspoon salt
¼ teaspoon ground cumin
1/8 teaspoon pepper
1 garlic clove, minced
1 can (15.8 ounces) black-eyed peas, drained
Jalapeño slices (optional)
Cilantro springs (optional)
Three smoothie recipes for a delicious breakfast or afternoon snack. All recipes are courtesy of Norton Healthcare’s N Good Health program.
½ cup banana, diced
3 ounces low-fat vanilla yogurt
1 tablespoon honey
1 tablespoon peanut butter
1 teaspoon vanilla extract
½ cup skim milk
Place all ingredients in a blender and blend until smooth. Serve immediately.
Option: Freeze the banana before making the smoothie
Tomatoes are one of those super versatile foods that can be used in many recipes in many ways, from a salad topping to an ingredient in soups and sauces. Tomatoes are rich in antioxidants and shown to be protective against cancers, including colon, prostate, breast, endometrial, lung and pancreatic tumors. Given tomatoes’ nutritional value, they are often recommended by dietitians and nutritionists for cholesterol-controlling and weight-loss diet programs.
Everyone loves chips and salsa; it’s a classic party food and great for backyard barbecues. A fresh tomato salsa is a great topping for chips, tacos or salad without all the unneeded preservatives and processed-to-mush veggies that jar salsa brings to the table.
Did you know that while tomatoes are treated as a vegetable, they are actually a fruit? Tomatoes are an excellent source of antioxidants, dietary fiber, vitamin C and potassium. The antioxidants in tomatoes are found to be protective against colon, prostate, breast, endometrial, lung and pancreatic cancers.
Chef Anthony Quiram, Regional Executive Chef, Norton Suburban Hospital, serves up a healthier version of fish and chips for your family to try. This twist on a classically unhealthy dish, offers a fresh way to prepare fish, slaw, sweet potato “chips” and a light tarter sauce for a dinner any night of the week.
When you’re preparing healthy meals seven nights a week, it can be easy to get stuck in a food rut and serve the same meal over and over. At my house, we struggle with coming up with interesting meal ideas, and I feel like I am always asking myself, “What can we have that’s different?” I’m also pretty good about buying grocery items, especially meat, when they are on sale and freezing them for use later. The problem with this shopping habit is that I end up with items, such as ground turkey, that we like, but then we end up having the same old things — turkey burgers, pasta with meat sauce or meatloaf. But I recently found this great meatball recipe to help change things up a bit. It’s perfect to serve with your family’s favorite vegetables on the side.