Dinner Tonight

Dinner Tonight

Healthy Cooking for a Healthy Texas

Search Results for: apples

Panecillo de Manzana y Canela

by

To view this recipe in English click here!

Apple Panecillo de Canela
Panecillo de Manzana y Canela
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
Servings
12
Servings
12
Apple Panecillo de Canela
Panecillo de Manzana y Canela
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
Servings
12
Servings
12
Ingredients
Servings:
Units:
Instructions
  1. Lave sus manos y area de trabajo.
  2. Pre-caliente el hrno a 350 grados F.
  3. Rocie una bandeja para nornear 9x9 con aerosol de cocinar antiadherente.
  4. Mezcle la margarina y el azucar en un envace hasta que se vuelva lijero y abudante. Anada los ingredientes liquidos sobrantes.
  5. Mezcle lost ingredientes secos. Luego anada last nueces y las pasas.
  6. Hornee por 50 min. para un bizcocho 9x9 o 20 min. para panecillos.
Recipe Notes

Squash and Apple Soup

by

A creative way to use squash and apples, start fall now with this flavorful soup!


Squash and Apple Soup
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
Servings
4
Servings
4
Squash and Apple Soup
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
Servings
4
Servings
4
Ingredients
Servings:
Units:
Instructions
  1. Preheat oven to 400 ˚F. Line baking dish with parchment paper. Place peeled and cubed squash, sliced apples, chopped onion, and sliced garlic on paper. Sprinkle ginger overall and mix gently. Roast in oven until tender and slightly brown about 40 minutes.
  2. Remove from oven and place mixture in a saucepan. Add 2 cups broth and puree with a potato masher or hand blender. Add remaining stock and simmer over medium heat until bubbly.
  3. Top with dollop of light sour cream and chopped parsley.
Recipe Notes

How to Pack the Perfect Salad In a Jar

by

salad-in-a-jar-icon

Healthy grab-and-go meals are an easy and healthy cost-effective alternative to eating out on your lunch break.  Eating salad for meals is one step to keep you on track to maintain your goal weight. With a large variety of ingredients and flavors to choose from, salad jars are a great way to have a meal loaded with nutritious vitamins and minerals.

As with any dish, it can be easy to add items that are higher in calories.  To keep your salads lower in calories, choose your options wisely and use a measuring cup to keep your layers light and full. The best part about making a salad in a jar is creating a tasty masterpiece with all the ingredients that you enjoy the most!

Let’s make your salad in a jar! [Read more…] about How to Pack the Perfect Salad In a Jar

Low Sodium

by

Salt and Your Diet

Your body needs salt to work properly. Salt contains sodium. Sodium helps your body control many functions. Too much sodium in your diet can be bad for you. For most people, dietary sodium comes from salt that is in or added to their food.

If you have high blood pressure or heart failure, you will likely be asked to limit how much salt you eat every day. Even people with normal blood pressure will have lower (and healthier) blood pressure if they lower how much salt they eat.

Dietary sodium is measured in milligrams (mg). Your health care provider may tell you to eat no more than 2,300 mg a day when you have these conditions. For some people, 1,500 mg a day is an even better goal.

Limiting Salt in Your Diet

Eating a variety of foods every day can help you limit salt. Try to eat a balanced diet.

Buy fresh vegetables and fruits whenever possible. They are naturally low in salt. Canned foods often contain salt to preserve the color of the food and keep it looking fresh. For this reason, it is better to buy fresh foods. Also buy:

Fresh meats, chicken or turkey, and fish
Fresh or frozen vegetables and fruits
Look for these words on labels:

Low-sodium
sodium-free
No salt added
Sodium-reduced
Unsalted
Check all labels for how much salt foods contain per serving.

Ingredients are listed in order of the amount the food contains. Avoid foods that list salt near the top of the list of ingredients. A product with less than 100 mg of salt per serving is good.

The above content is from Medline Plus, click here to visit the original article. 

Low Sodium Foods: Shopping List

Take the list below with you the next time you go food shopping.

Vegetables and Fruits
Get plenty of vegetables and fruits.

Any fresh fruits, like apples, oranges, or bananas
Any fresh vegetables, like spinach, carrots, or broccoli
Frozen vegetables without added sauce
Canned vegetables that are low in sodium or have no salt added
Low sodium vegetable juice
Frozen or dried fruit (unsweetened)
Canned fruit (packed in water or 100% juice, not syrup)
Breads, Cereals, and Grains
Compare labels to find products with less sodium. When you cook rice or pasta, don’t add salt.

Rice or pasta
Unsweetened oatmeal
Unsalted popcorn
Tip: If your food comes with a seasoning packet, use only part of the packet. This will lower the amount of sodium in the food.

Meats, Nuts, and Beans
Choose fresh meats when possible. Some fresh meat has added sodium, so always check the label.

Fish or shellfish
Chicken or turkey breast without skin
Lean cuts of beef or pork
Unsalted nuts and seeds
Dried peas and beans
Canned beans labeled “no salt added” or “low sodium”
Eggs
Dairy Products
Choose fat-free or low-fat milk and yogurt. Be sure to check the label on cheese, which can be high in sodium. Milk and yogurt are also good sources of potassium, which can help lower blood pressure.

Fat-free or low-fat (1%) milk
Fat-free or low-fat yogurt
Low- or reduced-sodium cheese (like natural Swiss cheese)
Soymilk with added calcium
Dressings, Oils, and Condiments
When you cook, use ingredients that are low in sodium or have no sodium at all.

Unsalted margarine and spreads (soft, tub, or liquid) with no trans fats
Vegetable oils (canola, olive, peanut, or sesame)
Sodium-free, light mayonnaise and salad dressing
Low-sodium or “no salt added” ketchup
Vinegar
Seasonings
Try these seasonings instead of salt to flavor your food.

Herbs, spices, or salt-free seasoning blends
Chopped vegetables, like garlic, onions, and peppers
Lemons and limes
Ginger

The above content is from HealthFinder.gov, click here to go to the original article.

 

Print Friendly, PDF & Email

Colors for Nutrition

by

Nutrients present themselves as different colors in in fruits and vegetables. Different colors = different nutrients! If you see a lot of the same colors on your plate, consider mixing it up!

Did you know that adding color to your meals will help you live a longer, healthier life? Colorful fruits and vegetables can paint a beautiful picture of health because they contain phytonutrients, compounds that give plants their rich colors as well as their distinctive tastes and aromas. Phytonutrients also strengthen a plant’s immune system. They protect the plant from threats in their natural environment such as disease and excessive sun.

When humans eat plant foods, phytonutrients protect us from chronic diseases. Phytonutrients have potent anti-cancer and anti-heart disease effects. And epidemiological research suggests that food patterns that include fruits and vegetables are associated with a reduced risk of many chronic diseases, including cardiovascular disease, and may be protective against certain types of cancers.

The American Cancer Society recommends 2 1/2 cups per day of fruits and vegetables. The most recent US Dietary Guidelines recommend consuming even more: 2 1/2 cups of vegetables and 2 cups of fruit, based on a 2,000-calorie diet.

Below is a quick run down of some of the phytonutrients that you’ll find in fruits & veggies of that color:

Red: Rich in the carotenoid lycopene, a potent scavenger of gene-damaging free radicals that seems to protect against prostate cancer as well as heart and lung disease.
Found in: strawberries, cranberries, raspberries, tomatoes, cherries, apples, beets, watermelon, red grapes, red peppers, red onions

Orange and yellow: Provide beta cryptothanxin, which supports intracellular communication and may help prevent heart disease.
Found in: carrots, sweet potatoes, yellow peppers, oranges, bananas, pineapple, tangerines, mango, pumpkin, apricots, winter squash (butternut, acorn), peaches, cantaloupe, corn

Green: These foods are rich in cancer-blocking chemicals like sulforaphane, isothiocyanates, and indoles, which inhibit the action of carcinogens (cancer-causing compounds).
Found in: spinach, avocados, asparagus, artichokes, broccoli, alfalfa sprouts, kale, cabbage, Brussels sprouts, kiwi fruit, collard greens, green tea, green herbs (mint, rosemary, sage, thyme, and basil)

Blue and purple: Have powerful antioxidants called anthocyanins believed to delay cellular aging and help the heart by blocking the formation of blood clots.
Found in: blueberries, blackberries, elderberries, Concord grapes, raisins, eggplant, plums, figs, prunes, lavender, purple cabbage

White and brown: The onion family contains allicin, which has anti-tumor properties. Other foods in this group contain antioxidant flavonoids like quercetin and kaempferol.
Found in: onions, cauliflower, garlic, leeks, parsnips, daikon radish, mushrooms

Source:

Harvard Health Blog – find the original article here. 

Here are some of our most fruit and veggie packed recipes for you to check out!

Fruits:

Vegetables:

 

Print Friendly, PDF & Email

Translate:

Translate »