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?

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Fresh Recipe: Grilled Vegetables with Basil and Pea Puree

Tuesday, July 08, 2014 9:32 AM comments (0)

basilDo you have a garden in the backyard or a few herbs growing in pots on your patio or balcony? Are you looking for healthy recipes that will put the delicious flavors of your harvest at the forefront of every meal? If basil happens to be one of your summer crops this year, you’re in luck.

Katrina Herrejon, Registered Dietician and Certified Diabetes Educator, Adult Endocrinology Group, shares a vegetarian-friendly recipe that makes basil a star:

Recipe makes 5 servings
Ingredients:

For the puree: 
2 cloves garlic, peeled
1/2c pine nuts
3/4c basil, chopped
1 1/4c frozen peas
1/4c olive oil
Salt and pepper to taste 

For the grilled vegetables:
5 large (1/2” thick) tomato slices
5 medium portabella mushroom caps
5 medium (1/4” thick) jicama slices
2 tbsp of your favorite vinaigrette salad dressing
Salt and pepper to taste

Garnish:
5 basil leaves

Directions:

To prepare the puree: 

  • Place the garlic cloves, pine nuts, and basil in a food processor and blend until finely chopped.
  • Heat frozen peas according to the package instructions.
  • Add peas to the food processor and blend.  While blending slowly add the olive oil until the mixture becomes creamy.
  • Add salt and pepper to taste and blend.

 To grill the vegetables:

  • Heat grill to medium/high heat.
  • Brush the vegetables with the salad dressing and sprinkle with salt and pepper.
  • Place jicama and mushroom caps on the grill and cook until tender (approximately 5-7 minutes on each side).
  • Place tomatoes slices on grill and only cook until grill marks appear (approximately 1-2 minutes on each side). 

To assemble dish:

  • Place one slice of grilled jicama on each plate.
  • Spoon 1 tbsp of the puree onto the jicama.
  • Layer with 1 slice of grilled tomato.
  • Spoon 1 tbsp of the puree onto the tomato.
  • Layer with 1 portabella mushroom cap.
  • Top with 1 tbsp of puree and garnish with a basil leaf. 
  • Serve immediately while puree and vegetables are warm.

Nutrition Information (per serving) : 

Calories: 255
Fat: 19.5g
Carb: 15
Fiber: 5g
Protein: 5g

Do you have a favorite recipe that includes fresh basil as an ingredient? 

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Healthy Recipes for a Happy Cinco de Mayo

Monday, May 05, 2014 9:27 AM comments (0)

Cinco de Mayo is a time to get together with friends and family to celebrate Mexican culture and, of course, food.  This year, try one or all of these delicious vegetarian recipes and keep your Cinco de Mayo happy and healthy. 

Katrina Herrejon, RD, Certified Diabetes Educator, Adult Endocrinology Group at NorthShore, shares three of her favorite Cinco de Mayo recipes: 

gazpacho“Mexican-Style” Gazpacho
Traditional Spanish gazpacho is a tomato-based vegetable soup that is served cold.  This “Mexican-style” gazpacho is also served cold (or at room temperature), but it’s more like a fruit and vegetable salad.  If you have never had this type of gazpacho before, you may be surprised how well the sweet, salty, tart and spicy aspects enhance the natural flavors of the fruit and vegetables.    

Serving size 1 cup
Recipe makes 4 servings
Ingredients:
1c fresh pineapple, finely chopped
1c cucumber, finely chopped
1c jicama, finely chopped
1c mango, finely chopped
1/4c freshly squeezed orange juice
2 tbsp lime juice
1 tsp your favorite dried chili powder or cayenne pepper or paprika
1/4c queso fresco  (optional) 

Directions:

  • Combine all ingredients in a large bowl and mix.
  • Distribute gazpacho evenly among 4 serving dishes and enjoy.

Nutrition Information (without cheese)
Calories: 80
Total Fat: 0g
Total Carbohydrate: 19g
Fiber: 3g
Protein: 1g

Nutrition Information (with cheese)
Calories: 104
Total Fat: 2g
Total Carbohydrate: 19g
Fiber: 3g
Protein: 2.5g

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guacamoleGuacamole
Some people avoid avocados because they are high in fat.  Luckily, avocados contain unsaturated fats, which, when eaten in moderation, are a delicious part of a healthy diet.  And it’s not Cinco de Mayo without a little guacamole. By serving guacamole with carrot and jicama sticks, you will be able to enjoy this tasty side dish without the extra calories and fat of tortilla chips.

Serving size 1/4c
Recipe makes 10 servings  
Ingredients:
3 ripe avocados, halved, seeded and peeled
1 Roma tomato, diced
½ of a medium onion, diced
1 serrano pepper, seeded and minced
1 tbsp cilantro, finely chopped
1 lime, juiced
Salt to taste
2.5c carrot sticks (for dipping)
2.5c jicama sticks (for dipping) 

Directions:

  • Place avocado pulp in a large bowl and mash. 
  • Fold tomato, onion, peppers, cilantro and lime juice into avocado. 
  • Serve immediately with carrot and jicama sticks. 

Nutrition Information
Calories: 106
Total Fat: 6g
Total Carbohydrate: 11g
Fiber: 2.5g
Protein: 2g

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peppersPoblano Peppers and Onions
This traditional dish is often made with high fat crema Mexicana and/or cheese.  By using light sour cream and omitting the cheese in this recipe, the calorie content is greatly reduced and the star ingredients—the poblano peppers and onions—can really shine.

Servings size 3 tacos
Recipe makes 4 servings
Ingredients:
5 poblano peppers
1 large onion, sliced
Cooking spray
3/4c light sour cream
12 corn tortillas
Salt to taste

Directions:

  • Char the poblano peppers by placing them directly over a flame. 
  • Place the charred peppers in a plastic bag and seal. 
  • Remove the skins, seeds and stems from the peppers. 
  • Slice the peppers into strips. 
  • Coat a nonstick pan with cooking spray and heat.
  • Place onions in pan cook until golden. 
  • Add the pepper strips to the pan and cook for an additional minute. 
  • Remove pan from heat and stir in sour cream. 
  • Distribute pepper and onion mixture evenly among warmed tortillas. 

Nutrition Information (without tortillas)
Calories: 92
Total Fat: 4g
Total Carbohydrate: 9g
Fiber: 2g
Protein: 5g

Nutrition Information (with tortillas)
Calories: 242
Total Fat: 6 g
Total Carbohydrate: 39g
Fiber: 6.5 g
Protein: 8g

What are your favorite Cinco de Mayo recipes?

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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. 

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Take Charge of Your Own Diabetes Care

Wednesday, November 06, 2013 4:53 PM comments (0)

diabetes careThere is no cure for type 2 diabetes but it can be controlled. Controlling type 2 diabetes can become a seamless part of your daily life, from eating a healthy, well-balanced diet to making time for regular exercise.  Lifestyle changes like these are important to prevent diabetic health issues, but it is equally important to stay on top of appointments and health checks with your physician. It doesn’t take long for high blood sugar to damage your body, so regular testing and checkups to catch problems as early as possible are vital. 

Mary Bennett, RD, LD, CDE, Diabetes Education Outpatient Manager at NorthShore, shares a checklist of important diabetic tests and when they need to be done to help you take control of your own type 2 diabetes care:

  • A1c test. Lowering A1c reduces diabetes complications.
    How often: Every 3-6 months.
  • Blood pressure. Lowering your blood pressure reduces your risk of stroke, kidney and eye problems.
    How often: Every visit.
  • Cholesterol (LDL) levels. Lowering your LDL level reduces your risk of heart disease and heart attacks.
    How often: Every year.
  • Depression screen. A diabetes diagnosis can be difficult. This test monitors your emotional health and allows you the opportunity to discuss the effect that diabetes may have on your lifestyle.
    How often: Every year.
  • Diabetes kidney function test. Catching and treating early kidney damage may prevent the need for dialysis.
    How often: Every year.
  • Eye exam. Diabetic retinopathy is the most common diabetic eye disease. It can cause loss of vision and blindness. Early detection is very important.
    How often: Every year. 
  • Foot exam. Diabetes can cause neuropathy, or nerve damage. This nerve damage can lessen your ability to feel pain in your feet and extremities, which means injuries might go unnoticed and worsen over time. Check your feet daily. More comprehensive checks should be done by your doctor as well. He/she will observe your feet, check pulses and test sensation using a monofilament.
    How often: Every year. 
  • Immunizations. Some illness like the flu, pneumonia and tetanus can be very serious for people with diabetes. It is important to stay up-to-date on vaccines to prevent complications.
    How often: Every year. 

Join us November 14th at 10 a.m. for an online medical chat "Living with Diabetes: The Importance of Foot Health" with Harry Papagianis, D.P.M., NorthShore-affiliated Podiatrist. Submit your questions here. 

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