Fresh Recipe: Millet with Sage, Cranberries and Pecans

Friday, July 25, 2014 4:09 PM comments (0)

sageWhat’s growing in your herb garden this summer? Healthy, flavorful sage isn’t just for seasoning meats, though it has that reputation. The subtle flavor and distinctive scent can elevate healthy, vegetarian-friendly recipes too.  If sage is a standout among your summer crops, we have the perfect recipe for potlucks, barbeques and quick-fix dinners. 

Katrina Herrejon, Registered Dietician and Certified Diabetes Educator, Adult Endocrinology Group, puts sage front and center in a recipe that’s perfect for summer and beyond: 

Serving Size 1 cup (c)
Recipe makes 5 servings

Ingredients: 
2.5c low sodium vegetable stock
1c dry millet
1 tsp canola oil
1/2of an onion (5oz)
1/2c dried cranberries (2oz)
1/4c cranberry juice
1/8c fresh sage finely chopped  (0.1oz)
1/2c pecans roasted and chopped (1.5oz)
Salt and pepper to taste

Directions:

  • Bring vegetable stock to a boil in medium pot.
  • Add the millet to the stock; cover and reduce heat.
  • Simmer millet at medium-low heat until all the stock is absorbed (about 20 minutes).
  • Use a fork to fluff the millet and then transfer to a large bowl.
  • While the millet is cooking, heat canola oil in a small skillet.
  • Add onion to the oil; sauté until golden, and remove from heat.
  • Pour cranberry juice in a microwave safe cup and add the cranberries.
  • Microwave cranberries for 30 seconds and then let them sit so that they absorb the juice. 
  • Fold the cooked onion, the cranberries, the pecans, and the sage into the cooked millet.
  • Add salt and pepper to taste.
  • Serve while warm.

Nutrition Information (per serving):
Calories: 338
Total Fat: 12
Total Carbohydrate: 51
Fiber: 10
Protein: 7

What's your favorite way to use sage?

Comment

The 5 Seeds of a Healthy Diet

Wednesday, June 18, 2014 12:44 PM comments (0)

sunflower seedsSometimes the best gifts come in small packages and sometimes the best foods do too. They might not look like much but seeds can pack a hefty nutritional punch. Tiny titans of a healthy diet, seeds contain nutrients like protein, fiber, iron and omega-3 fatty acids. 

Jennifer Panicko, Registered Dietitian at NorthShore, discusses the big benefits of adding any of these five seeds to your already healthy diet:

Chia seeds. Packed with fiber, chia seeds are filling and nutrient-rich, adding omega-3 fatty acids, calcium, potassium and iron to the mix too. Their pleasant nutty flavor means they can be consumed raw or added to yogurts, oatmeal and sprinkled on top of favorite whole grain snacks.
Recipe: Banana almond overnight oatmeal with chia seeds

Sunflower seeds. With lots of B vitamins, especially folate, sunflower seeds are a great snack for pregnant women and those looking to boost the strength of their immune systems. They also have lots of vitamin E, and, even better, are packed with protein and heart-healthy fats. Go natural and skip the salted variety.
Recipe: Shaved squash, sunflower seed and feta salad 

Flax seeds. Small but mighty, flax seeds are brimming with nutritional value. They contain heart-healthy omega-3 fatty acids, lignans—which are plant-based phytoestrogen that have been shown to lower one’s risk for some types of cancer—and both soluble and insoluble fiber. Make sure to grind the seeds before consuming to ensure you get their full benefits.
Recipe: Date and oat muffins with flax seeds 

Sesame seeds. The health benefits of sesame seeds go on and on. They are high in antioxidants, which help boost the immune system, and have been shown to lower hypertension and bad cholesterol, and reduce stress levels. With a delicate nutty flavor, they can be added to just about anything.
Recipe: Salmon with sesame and orange relish  

Pumpkin seeds.  A delicious source of B vitamins and iron, pumpkin seeds are also high in a particular amino acid that has been shown to reduce anxiety: tryptophan.  They’re also a fantastic source for omega-3 fatty acids, which can help lower bad cholesterol levels. Serve them raw or roasted, either will make a healthy snack. 
Recipe: Corn and quinoa summer salad with toasted pumpkin seeds

What is your favorite seeded recipe?

Comment

Fresh Recipe: Healthy Spring Rolls Three Ways

Monday, April 07, 2014 8:00 AM comments (0)

Spring rollsFresh spring rolls are a quick way to boost your intake of nutrient-dense foods. Simply purchase the pre-made rice papers (spring roll wrappers), fill with your favorite vegetables, roll, and enjoy.  You can add lean protein like shrimp, chicken breast or tofu to make spring rolls a more filling snack or a meal.  Low sodium soy sauce is a perfect accompaniment to these healthy treats. 

Katrina Herrejon, Certified Diabetes Educator at NorthShore, shares her recipe for healthy spring rolls three ways:

Ingredients:
Spicy: Serrano pepper, radish, lettuce and green onion
American: Avocado, carrots, zucchini, red pepper and basil
Shrimp: Shrimp, cucumber, bean sprouts and cilantro 

Reasons to Love Spring Rolls:

 

  1. Portable. Sometimes there is just no time for a knife and fork.  Springs rolls are a great way to take your vegetables on the go. And, they can be eaten with one hand.
  2. Raw. Uncooked vegetables are packed with fiber, vitamins and minerals.  They are also particularly filling, which helps to make these low-calorie wraps satisfying.
  3. Quick. You don’t need to perfectly julienne your vegetables to make a delicious spring roll.  Just finely chop whatever vegetables you have on hand and roll it up!  

 

Nutrition Information Spicy: 

Calories 48
Total Fat 1g
Total Carbohydrate 9g
Fiber 1g
Protein 1g

Nutrition Information American:
Calories 62
Total Fat 3g
Total Carbohydrate 10g
Fiber 2g
Protein 1g

Nutrition Information Shrimp:
Calories 59
Total Fat 1.5 g
Total Carbohydrate 9g
Fiber 1g
Protein 3.5g

*Nutrition information may vary based on brand of spring roll wrapper used. 

Comment

Spring "Clean" Your Diet: Clean Eating Guidelines and Benefits [Infographic]

Thursday, March 20, 2014 9:14 AM comments (0)

This year, spring clean your diet, too. "Clean" eating means to create a balanced diet of fresh, unprocessed foods with the central focus on fruits and vegetables. The health benefits of clean eating are many, such as possible weight loss and the reduction of one's risk for diabetes and some types of cancer, including colon cancer.

The experts at NorthShore University HealthSystem have created an infographic that illustrates the benefits of clean eating and breaks down the most important clean eating guidelines. Click on the image below to view the full infographic.

infographic image

Comment

Dieting: What Works, What Doesn’t

Friday, March 22, 2013 9:45 AM comments (0)

There seems to be a diet out these days to appeal to everyone trying to trim down. And, with the barrage of different diets in the media, it's hard to know which diets work and which fall short.

What's important in a safe and healthy approach to weight loss? Before starting a diet be sure that your plan includes the following:

It’s balanced. By excluding food groups, your body is at risk of being deprived of the nutrients it needs to function. For example, the popular Atkins Diet drastically reduces carbohydrates. Carbohydrates are a major source of energy for the cells of the body and also are a main source of your daily fiber needs.

It focuses on portion control. Have you ever seen the MyPlate icon? MyPlate focuses on portion control and balanced meals by dividing a standard dinner plate into four food groups—fruits, vegetables, grains, and protein, with a side of dairy. Portion control is important to avoid overeating and can help reduce caloric intake.

It teaches lifelong, healthy eating habits. Longevity is impossible with impractical fad diets like The Hollywood Cookie Diet and The Grapefruit Diet, which severely restrict calories and lack the nutrition (not to mention the variety) that your taste buds crave. By eating balanced meals and controlling portions, weight loss is achievable and can be maintained throughout your entire life without having to crash diet.

For a healthy, balanced diet with controlled portions always remember to:

  • Load up on fruits and veggies
  • Eat whole grains
  • Choose fat-free and low-fat dairy products
  • Pick lean sources of protein
  • Drink plenty of water throughout the day
  • Make exercise part of your daily routine


Which diet approaches have worked for you?

This article was submitted by Lindsay Sankovsky, Dietetic Intern, and reviewed by Kimberly Hammon, MS, RD, LDN.

Comment
× Alternate Text