by kelsey | Oct 17, 2012 | Cooking Tips, Diet, Food
Last night’s STRIVE 2 Survive meeting was excellent! Deidra VanGilder, PharmD was our speaker and she did a great job discussing medications, supplements, vitamins, and minerals and what’s best for our body and our health conditions. She is an excellent resource to Brown Clinic and STRIVE 2 Survive and if you ever have questions regarding your medication or supplements, feel free to contact her at the clinic!
We also had some great food (always a favorite part of the night for me!). County Fair Foods provided a very tasty Mango Salsa and provided us with some great omega-3 fatty acids with salmon cakes. Be sure to give these recipes a try!
Quick Mango Salsa
2 mangos peed, seeded, and chopped
1 large tomato diced
1 small onion minced
1 small jalapeno pepper seeded and minced
1 Tbsp cilantro minced
1 lime juiced
Salt and pepper to taste.
Combine all ingredients in a bowl and enjoy with whole grain chips or crackers.
Salmon Cakes
1 box Zatarans salmon cake mix
16 oz Shurfine pink salmon
1 egg
1/4 c. fat free mayo
1/2 c. cold water
Mix all ingredients thoroughly. Let stand in refrigerator for 30 min. Mold salmon cake mixture into small patties. Fry in olive or canola oil until browned.
Dipping Sauce: 1 c fat free mayo, 1 Tbsp hot sauce–mix well.
Enjoy!
-Kelsey
by kelsey | Oct 10, 2012 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
As the weather starts changing and it gets colder out, we tend to change our pattern of eating to more soups, stews, and casseroles. These selections are a great way to pack a variety of nutrients into one dish. In addition, they can be very cost effective due to the excess garden produce present in our grocery stores and farmer’s market lately. Here are a few nutrition tips to consider when you’re prepping your favorite meal:
- When using store bought broths or soup mixes such as cream of chicken, choose the low-sodium or reduced fat varieties.
- Use herbs and spices to season rather than salt.
- Add more vegetables and lean meat to the recipe to give you more nutrition.
- Thicken with pureed beans, potatoes, or vegetables.
- Sprinkle your soups or stews with low fat cheese for added flavor and nutrients, without too many calories.
- Think about balance: incorporate something from each food group into your meal to provide your body with a top notch quality and nutritious meal.
- Practice portion control: it’s easy to dish up your plate with casserole or fill up a big bowl of stew and not realize how much you’re eating, so measure out your foods and eat mindfully to ensure appropriate portion control.
-Kelsey
by kelsey | Oct 3, 2012 | Cooking Tips, Food, Weight Management
Once again, County Fair Foods provided us with an excellent treat at last night’s STRIVE 2 Survive meeting. The Breakfast Berry Parfait provides us with a great source of nutrients including protein, calcium, fiber, and excellent vitamins and minerals. You can make your own twist to it, but here is their recipe for your enjoyment and nourishment.
3/4 c sliced strawberries
3/4 c blueberries
6 oz fat free yogurt
1 Tbsp wheat germ
1/2 banana sliced
1/3 c granola
To add additional protein to your dish, use the Greek yogurt. It is processed a bit differently than our regular yogurt, thus making it thicker and double the protein and typically lower in carbohydrates. Just be sure to choose the low fat/fat free as some can contain high amounts of saturated fats.
This is good for breakfast or for a snack….enjoy!
-Kelsey
by kelsey | Sep 20, 2012 | Cooking Tips, Food
County Fair Foods provided excellent treats for Tuesday’s STRIVE meeting! The food not only tasted great, it was healthy! Be sure to try these recipes out at home!
Healthy Eggplant Parmesan
1 Egg
3 Egg whites
1 Tbsp water
3 Eggplants thinly sliced
2 cups whole wheat bread crumbs
6 c spaghetti sauce (divided)
3/4 lb part skim mozzarella cheese shredded (divided)
1/2 c grated parmesan cheese (divided)
1/2 tsp dried basil
Preheat oven to 350 degrees F. Beat together egg, egg whites, and water in a shallow bowl. Peel and slice eggplant. Dip eggplant slices into the egg, then bread crumbs. Place in a single layer on a baking sheet. Bake until fork tender…about 7-10 minutes on each side. Spreadh spaghetti sauce on bottom of a 9×13 pan. Place a layer of eggplant in the sauce. Sprinkle with mozzarella and parmesan cheese. Repeat layers ending with cheese on top. Sprinkle with basil. Bake in oven for 35 minutes until golden brown.
Chicken Stirfry & Brown Rice
Mix brown rice, stirfry vegetables, chicken, and stir fry seasoning together! There really isn’t a wrong way to do this one…adapt to your own liking.
Healthy Holiday Apple Cider
2 bottles of Old Orchard Perfect Balance Apple Juice
1 box Shurfine sugar free cherry gelatin
Mix ingredients together. Heat and serve.
Enjoy!!
-Kelsey
by kelsey | Sep 6, 2012 | Cooking Tips, Diet, Food
The Grilled Chicken Breasts with Caesar Salad was a big hit at Tuesday’s meeting thanks to County Fair Foods! South Dakotans rank at the bottom of the list for fruit and vegetable consumption, so increasing our produce intake is something we all need to work on. Be sure to try out this salad to help boost your vegetable intake!
Grilled Chicken Breasts
Grill chicken breasts on outdoor grill
Season with Chef Secret seasoning
Baste with Walden Farms BBQ Sauce
Ceasar Salad
1 bunch of romaine lettuce
1 bottle of fat free Caesar dressing
1 package of fat free croutons
1 c fresh parmesan cheese
Wash lettuce, tear into bite size pieces and toss with dressing in a large bowl.
Top salad with parmesan cheese, chicken, and croutons
Enjoy!
-Kelsey
by kelsey | Sep 5, 2012 | Cooking Tips, Diet, Food
One of my favorite parts of the STRIVE 2 Survive lectures is enjoying the tasty and healthy treats County Fair Foods provides for our participants. Last night we had a really great Chicken Ceasar Salad and an excellent Healthy Homemade Salsa. Right now is a great time for salsa as tomotoes are in season. Tomatoes are an excellent source of antioxidants, lycopene, vitamins and minerals, and are low in calories. Be sure to try out this healthy salsa recipe with some whole grain chips or baked chips.
Healthy Homemade Salsa
6 fresh tomatoes chopped
1 cup fresh cilantro
1 jalapeno finely chopped (take seeds out to make it less hot)
1/2 white onion chopped
Mix all ingredients together and serve with whole grain chips.
Stay tuned to tomorrow’s post for the salad recipe!
-Kelsey
