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. 

A Recipe for a Healthy Heart

Friday, February 01, 2013 8:49 AM comments (0)

Healthy-HeartSo often when we are making meal choices, we don’t skip a beat to think about the health implications our decisions have on our body. Eating a well-balanced, nutritious diet is one way to stay healthy,  and being diligent about making smart choices day-after-day can also help you feel better (both physically and mentally). Along with these benefits, eating right can help reduce your risk of illness and disease.

February is Heart Awareness Month and a great time to focus on your cardiovascular health while still enjoying what you eat.

Kimberly Hammon, Registered Dietitian, gives some nutrition tips on eating right for your heart:

  • Maintain a healthy weight. Half the battle with staying healthy is to make sure that you maintain a consistent weight. This can be achieved through diet and exercise.
  • Eat plenty of fruits and vegetables. Green, leafy vegetables are usually high in vitamins and nutrients. Adding a handful of spinach, broccoli or kale to a salad or stir-fry can bump up the nutritional value of a meal.
  • Add omega-3 fatty acids to your diet. Foods that are high in omega-3s include many nuts (such as almonds and walnuts) and salmon.
  • Become aware of what you are eating. Start by writing down everything that goes into your mouth.  We don’t always realize what we are putting into our bodies.  A lot of times we are eating more fat and sugar than we realize.
  • Change your cooking methods.  Bake, grill or broil your meals instead of frying.  Use non-stick sprays instead of oil.
  • Make small changes. These changes can include switching to mustard instead of mayonnaise on your sandwich or changing to low-fat salad dressing instead of regular.  Enjoy sandwich thins as a healthier bread substitute; they are high in fiber, and lower in calories and carbohydrates.

Kimberly shares one of her favorite, healthy recipes to get you on track for a healthy heart.

Easy Chicken Pot Pie:
6 servings
Cook time: 45 minutes
Ingredients:
1 2/3 cups   frozen mixed vegetables (thawed)
1 cup     cooked chicken (cut-up)
1 can     low-fat cream of chicken soup (10 ¾  oz )
1 cup     reduced-fat baking mix
½ cup    low-fat or skim milk
1          egg

Instructions:

  1. Wash hands and any cooking surfaces.
  2. Pre-heat oven to 400° F.  
  3. Mix vegetables, chicken and soup in ungreased, 9-inch pie plate.
  4. Stir remaining ingredients in a mixing bowl with fork until blended.  Pour over vegetables and chicken in pie plate.
  5. Bake 30 minutes or until golden brown. 
  6. Let cool for 5 minutes and serve.

1/6 of Pie:  180 calories, 3 grams of fat, 13 grams of protein, 420 mg sodium. 
Source:  Texas Cooperative Extension

What is your favorite healthy recipe? 

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