Chipotle-Orange Broccoli & Tofu -Healthy 5 Ingredient Fast Dinner

Chipotle-Orange Broccoli & Tofu

5 Ingredient Fast Dinner
Ingredients

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 1 14oz package extra firm water packed tofu.

 1/2 TSP salt

 3 TBSP canola oil

 6 cups broccoli florets

 1 cup orange juice

 1 TBSP minced chipotle in adobo.

 1/2 cup chopped fresh chopped cilantro.

Preparation 1. Drain tofu and pat dry. Cut into 1/2-3/4 inch cubes. Sprinkle tofu on all sides with 1/4 TSP salt. Heat 2 TBSP oil in a large nonstick skillet over medium-high heat. Add tofu and cook in a single layer, stirring every couple minutes, until golden brown, 7-9 minutes total. Transfer to plate. 2. Add remaining 1 TBSP oil and broccoli to the pan and sprinkle with the remaining 1/4 TSP salt; cook, stirring until the broccoli is bright green, about 1 minute. Add orange juice and chipotle and cook, stirring frequently, until the broccoli is just tender, 2-3 minutes more. 3. Return the tofu to the pan. Cook, gently stirring, until the tofu is heated through, 1-2 minutes. Remove from the heat and stir in cilantro.

Nutrition Per piece: 242 calories; 17g fat (1g sat, 11g mono); 0mg cholesterol; 14g carbohydrates; 13g protein; 4g fiber; 377mg sodium; 612mg potassium. Bonus: Vitamin C (219% DV), Vitamin A (69% DV), folate (28%DV), Calcium (24%DV) Magnesium (22%DV), Potassium (18%DV), Iron (17%DV). Exchanges: 1/2 fruit, 1 vegetable, 1 1/2 medium-fat meat, 2 fat

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Provided by Kendall Taylor of the Valley Schools Employee Benefits Trust (VSEBT) in their October 2015 Wellstyles Monthly Newsletter.

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Whole Wheat Ravioli – Healthy Recipe

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Ingredients

  • 1 lb. fresh or frozen whole wheat cheese ravioli.
  • 1 large clove garlic, minced.
  • 1/2 TSP kosher salt
  • 1/4 cup extra virgin olive oil.
  • 2 large shallots, sliced
  • 3 TBSP red-wine vinegar
  • 1 TSP Dijon mustard
  • Freshly ground pepper to taste.
  • 6 cups arugula
  • 1/2 cup shaved Pecorino Romano or Parmesan cheese.

Preparation

  1. Bring large pot of water to a boil Cook ravioli until tender, 7-9 minutes or according to package.
  2. Meanwhile, mash garlic and salt into a paste with the side of a chef’s knife or back of spoon. Heat oil in a small skillet over medium heat. Add the garlic paste and shallots and cook, stirring often, until just starting to brown, 2-3 minutes. Stir in vinegar, mustard and pepper; remove from the heat.
  3. Drain the ravioli well. Place in a large bowl and toss with the arugula and the dressing. Serve sprinkled with the cheese.

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Nutrition

Per serving: 413 calories; 24g fat (8g sat, 11g mono);  57mg cholesterol; 34g carbohydrates; 16g protein; 2g fiber; 585mg sodium; 156mg potassium.

Bonus: Calcium (25% daily value), Vitamin A (19% daily value)

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 vegetable, 1 medium-fat meat, 3 fat

Provided by Kendall Taylor of the Valley Schools Employee Benefits Trust (VSEBT) in their November 2015 Wellstyles Monthly Newsletter.

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Pumpkin Bread Recipe

Recipes

Fall Recipe – Pumpkin Bread

Perfect-Pumpkin-Bread

Ingredients

  • 2 1/2 cups all-purpose flour.
  • 2 cups whole wheat flour
  • 1TBSP baking powder
  • 2TSP baking soda
  • 2 large eggs
  • 2 large egg whites
  • 2 cups packed light brown sugar.
  • 3 cups canned unseasoned pumpkin puree.
  • 1/2 cup canola oil

 

Preparation

  1. Preheat oven to 350 degrees. Coat two 9-by-5 inch loaf pans with cooking spray.
  2. Stir all-purposed flour, whole-wheat flour, baking powder, baking soda and salt in a large bowl. Whisk eggs, egg whites, brown sugar, pumpkin and oil in another large bowl. Add the pumpkin mixture to the dry ingredients and mix until just combined. Scrape the batter into the prepared pans and smooth the tops.
  3. Bake the loaves until the tops are golden brown and a cake tester inserted in the center comes out clean 50 to 60 minutes. Cool in the pans for 10 minutes. Turn the loaves out onto a wire rack to cool completely.

 

Nutrition

Per serving: 210 calories; 5g fat (1g sat, 3g mono);  16mg cholesterol; 38g carbohydrates; 4g protein; 2g fiber; 377mg sodium; 125mg potassium.

Bonus: Vitamin A (96% daily value), Iron (15% daily value)

Carbohydrate Servings: 2 1/2

Exchanges: 1 starch, 1 other carbohydrate, 1/2 vegetable, 1 fat.

Eatingwell.com

Provided by Kendall Taylor of the Valley Schools Employee Benefits Trust (VSEBT) in their October 2015 Wellstyles Monthly Newsletter.

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The Anti-Alzheimer’s Diet How the ‘MIND Diet’ Could Reduce Your Risk of Dementia

ALZHEIMER’S DISEASE ARTICLES
The Anti-Alzheimer’s Diet
How the ‘MIND Diet’ Could Reduce Your Risk of Dementia
By Diane Wedner, Lifescript Health Writer
Published June 15, 2015
Reviewed by Edward C. Geehr, M.D., Lifescript Chief Medical Officer

What you eat may lower your risk of getting Alzheimer’s disease. We tell you which foods are included in the “MIND diet” and give you 7 recipes you’ll love…

Here’s a simple way to lower your risk of getting Alzheimer’s disease: Eat a “brain-healthy” diet of leafy greens and berries, according to a March 2015 study published in the journal Alzheimer’s & Dementia.

The “MIND diet” is a hybrid of the heart-healthy Mediterranean diet and the DASH diet, which was developed by the National Institutes of Health (NIH) to reduce high blood pressure. (MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay.)

It encourages eating plant-based foods, limits high-fat edibles and focuses on ingredients known to protect the brain, such as blueberries, strawberries and leafy green vegetables.

The plan, developed at Rush University Medical Center in Chicago, is based on the results from a study of 923 people between ages 58 and 98, from 2004 to 2013.

Those who stuck to the MIND diet had the best result: They were 53% less likely to develop Alzheimer’s, says nutritional epidemiologist Martha Clare Morris, Ph.D., the study’s lead author. Participants who ate 1 to 2 servings of green leafy vegetables daily had less cognitive loss, on average, than those who ate fewer greens, Morris notes.
Even participants who stayed with the MIND diet moderately well saw benefits and were 35% less likely to develop Alzheimer’s, she says.

“It was about the equivalent of being 11 years younger,” she says.

Though diet can help, there are no sure ways to prevent Alzheimer’s, an incurable brain condition affecting more than 3.2 million women and 1.8 million men in the U.S., mostly over age 65, according to the Alzheimer’s Association. It leads to memory and cognitive problems that get progressively worse; it can be fatal.

However, a nutritious diet and healthy lifestyle that includes regular exercise may help protect your brain health over time, according to the National Institute on Aging.

The MIND diet meal plan includes:
Green leafy vegetables: 3 servings daily

Other vegetables: 3 servings every day of 1 salad and 1 other vegetable

Nuts: daily snack

Berries: 1 serving at least twice a week

Beans: 1 serving every other day

Whole grains: 3 daily servings

Fish: at least once a week

Poultry: at least once a week

Olive oil: daily

Wine: limit to 1 glass per day

Foods to avoid:

Red meat

Butter and stick margarine

Cheese

Pastries and sweets

Fried or fast food

Want to add brain-friendly foods to your diet? Start with these 7 easy-to-make recipes:

Wheat Berry Salad with Red Fruit
Serves: 6
Preparation time: 20 minutes

For this sweet and tart salad, wheat berries are blended with cranberries, apples and pecans and tossed in a raspberry vinaigrette – a winning combination. Serve over a bed of peppery arugula for lunch or a light supper.

Ingredients
⅓ cup freshly squeezed orange juice
⅓ cup dried cranberries
3 cups cooked wheat berries (recipe follows)
1 large Fuji apple, unpeeled, diced
½ cup pecan halves, toasted (see Tip) and coarsely chopped
3 tablespoons raspberry vinegar

3 tablespoons extra-virgin olive oil
¼ teaspoon salt
¼ teaspoon freshly ground pepper

Preparation
1. Combine orange juice and cranberries in a small bowl. Let stand for 15 minutes.

2. Combine wheat berries, apple and pecans in a large bowl; stir gently. Drain the cranberries, reserving the juice. Stir the cranberries into the wheat berry mixture.

3. Whisk the reserved orange juice, vinegar and oil in a small bowl until combined. Season with salt and pepper. Pour over the salad and stir gently to coat. Refrigerate for at least 30 minutes to allow the flavors to combine. Serve cold or at room temperature.

Tip:
To toast pecan halves, spread nuts on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes.

Nutrition Facts
Per serving:
316 calories
14 g fat (2 g saturated)
0 mg cholesterol
42 g carbohydrate
7 g protein
6 g fiber
365 mg sodium
96 mg potassium
Nutrition Bonus: vitamin C (15% Daily Value)

Strawberry, Melon & Avocado Salad
This composed salad makes a cool kickoff for dinner or as a nutrition-packed lunch on its own. Nutty and slightly sweet sherry vinegar is a natural partner for strawberries.

Serves: 4
Preparation time: 20 minutes

Ingredients
¼ cup honey
2 tablespoons sherry vinegar or red-wine vinegar
2 tablespoons finely chopped fresh mint
¼ teaspoon freshly ground pepper
Pinch of salt
4 cups baby spinach
1 small avocado (4-5 ounces), peeled, pitted and cut into 16 slices
16 thin slices cantaloupe (about ½ small cantaloupe), rind removed
1½ cups hulled strawberries, sliced
2 teaspoons sesame seeds, toasted

Preparation
1. Whisk honey, vinegar, mint, pepper and salt in a small bowl.

2. Divide spinach among 4 salad plates. Arrange alternating slices of avocado and cantaloupe in a fan on top of the spinach. Top each salad with strawberries, drizzle with dressing, and sprinkle with sesame seeds.

Nutrition Facts
Per serving:
202 calories
8 g fat (1 g saturated, 5 g monosaturated)
0 mg cholesterol
34 g carbohydrate
3 g protein
7 g fiber
90 mg sodium
Nutrition Bonus: vitamin C, vitamin A, folate

Indian-Spiced Chicken Pitas

Preparation time: 30 minutes
Serves: 4

Here’s a perfect summer supper meal: spice-rubbed grilled chicken breasts, tucked into whole-wheat pitas stuffed with fresh vegetables and tangy yogurt sauce.

Ingredients
1 pound boneless, skinless chicken breasts, trimmed
1½ teaspoons garam masala, (see Tip), divided
¾ teaspoon kosher salt, divided
1 cup thinly sliced seeded cucumber
¾ cup nonfat plain yogurt
1 tablespoon chopped fresh cilantro, or mint
2 teaspoons lemon juice

Freshly ground pepper, to taste
4 6-inch whole-wheat pitas, warmed
1 cup shredded romaine lettuce
2 small or 1 large tomato, sliced
¼ cup thinly sliced red onion

Preparation
1. Preheat grill to medium-high or position rack in upper third of oven and preheat broiler. If grilling, oil the grill rack (see Tip). If broiling, coat a broiler pan with cooking spray.

2. Sprinkle chicken with 1 teaspoon garam masala and ½ teaspoon salt. Place the chicken on the grill rack or prepared pan and cook until it’s no longer pink in the center and an instant-read thermometer inserted into the thickest part registers 165°F. This should be 4 to 8 minutes per side, depending on the size of the breast. Transfer the chicken to a clean cutting board and let rest for 5 minutes.

3. Meanwhile, combine cucumber, yogurt, cilantro (or mint), lemon juice, the remaining ½ teaspoon garam masala and ¼ teaspoon salt and pepper in a small bowl. Thinly slice the chicken. Split open the warm pitas and fill with the chicken, yogurt sauce, lettuce, tomato and onion.

Tips:
Garam masala is a blend of spices used in Indian cooking. It’s available in the spice section of most supermarkets.

To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Nutrition Facts
Per serving:
333 calories
5 g fat (1 g saturated)
64 mg cholesterol
44 g carbohydrate
32 g protein
6 g fiber
637 mg sodium
485 mg potassium

Nutrition Bonus: vitamin C (35% Daily Value)

Seared Salmon with White Beans & Fennel
You could call this recipe triple-fennel salmon because it uses the fresh fennel bulb, the fronds and fennel seeds. The end result is melt-in-your-mouth, seared salmon fillets with an earthy bean topping. Add a mixed green salad to complete the meal.

Serves: 2
Preparation time: 35 minutes

Ingredients
3 teaspoons extra-virgin olive oil, divided
1 small bulb fennel, halved, cored and thinly sliced, plus 1 tablespoon chopped fennel fronds
1 15-ounce can white beans, rinsed
1 medium tomato, diced

¼ cup dry white wine
1½ teaspoons Dijon mustard
¼ teaspoon freshly ground pepper, divided
1 teaspoon fennel seed
8 ounces center-cut salmon fillet, skinned and cut into 2 portions

Preparation
1. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add sliced fennel; cook, stirring occasionally, until lightly browned, about 6 minutes. Stir in beans, tomato and wine. Cook, stirring occasionally, until the tomato begins to break down, about 3 minutes. Transfer to a bowl; stir in chopped fennel fronds, mustard and 18 teaspoon pepper. Cover to keep warm.

2. Rinse and dry the pan. Combine fennel seed and the remaining 18teaspoon pepper in a small bowl; sprinkle evenly on both sides of salmon. Heat the remaining 2 teaspoons oil in the pan over medium-high heat until shimmering but not smoking. Add the salmon, skinned side up; cook until golden brown, 3 to 6 minutes. Turn the salmon over, cover and remove from the heat. Allow the salmon to finish cooking off the heat until just cooked through, 3 to 6 minutes more. Serve the salmon with the bean mixture.

Nutrition Facts
Per serving:
460 calories
21 g fat (4 g saturated, 10 g monosaturated)
67 mg cholesterol
39 g carbohydrate
34 g protein
13 g fiber
610 mg sodium
1589 mg potassium

Nutrition Bonus: vitamin C (50% Daily Value), potassium (45% DV), calcium, iron and vitamin A (20% DV), folate (18% DV)

Potato-Horseradish-Crusted Mahi-Mahi
This dish is dinner-party delicious, but simple enough for weekday meals. To save time, use precooked shredded potatoes, found in the refrigerated section of the produce department or where eggs are displayed.

Serves: 4
Preparation time: 25 minutes

Ingredients
1 cup precooked shredded potatoes
1 shallot, finely chopped
1 tablespoon prepared horseradish
1 teaspoon Dijon mustard
½ teaspoon garlic salt
¼ teaspoon freshly ground pepper
1¼ pounds mahi-mahi, skin removed, cut into 4 portions

4 teaspoons reduced-fat mayonnaise
1 tablespoon canola oil
1 lemon, quartered

Preparation
1. Combine potatoes, shallot, horseradish, mustard, garlic salt and pepper in a medium bowl. Spread each portion of fish with 1 teaspoon mayonnaise, then top with ¼ of the potato mixture, pressing the mixture onto the fish.

2. Heat oil in a large nonstick skillet over medium-high heat. Carefully place the fish in the pan potato-side down and cook until crispy and browned, 4 to 5 minutes. Gently turn the fish over, reduce the heat to medium and continue cooking until the fish flakes easily with a fork, 4 to 5 minutes more. Serve with lemon wedges.

Nutrition Facts
Per serving:
205 calories
6 g fat (1 g saturated, 3 g monosaturated)
105 mg cholesterol
9 g carbohydrate
27 g protein
1 g fiber
311 mg sodium
623 mg potassium

Nutrition Bonus: selenium (74% Daily Value)

Baja-Battered Fish
Fish tacos are fabulous. This recipe is a healthy version of the battered, deep-fried and crispy fish at Rossy’s Tacos in Baja California. The fish is best when served immediately, but it’ll keep, wrapped, in the refrigerator for up to one day.

Serves: 8
Preparation time: 40 minutes

Ingredients
¾ cup beer, preferably lager or pilsner
½ cup all-purpose flour
¼ cup whole-wheat pastry flour
½ teaspoon salt
¼ teaspoon dried oregano
¼ teaspoon dry mustard
¼ teaspoon cayenne pepper
¼ teaspoon freshly ground pepper

1¼ pounds tilapia or other firm white fish, sliced into ½-inch-by-2-inch strips 

3 tablespoons canola oil, divided

Preparation
1. Place beer, all-purpose flour, whole-wheat flour, salt, oregano, mustard, cayenne and pepper in a blender; blend until smooth, scraping down the sides as necessary. Transfer the batter to a shallow baking dish. Add fish, turning to coat all sides.

2. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Transfer one-third of the battered fish to the pan, placing each piece into a little oil. Cook until golden brown, 3 to 4 minutes per side. Transfer cooked fish to a plate; keep warm. Add 1 tablespoon oil and half the remaining fish to the pan; cook as directed above, reducing the heat if necessary. Cook the remaining fish with the remaining 1 tablespoon oil. Serve immediately.

Nutrition Facts
Per serving:
120 calories
6 g fat (0 g saturated, 3 g monosaturated)
33 mg cholesterol
4 g carbohydrate
11 g protein
0 g fiber
112 mg sodium
180 mg potassium

Berry-Banana Smoothie
There’s no more classic – or antioxidant-rich – combo than fresh berries and bananas. Here, just a touch of honey shines up their flavors even more.

Serves: 2
Preparation time: 5 minutes

Ingredients
1 ripe banana, sliced
½ cup raspberries
¼ cup blueberries
1½ teaspoons honey
18 teaspoon ground cinnamon
½ cup unsweetened apple juice
½ cup ice

Preparation
1. Place ingredients in the order listed in a blender. Pulse twice to chop the fruit, stir well, then blend until smooth. Serve immediately.

Nutrition Facts
Per serving:
126 calories
0 g fat
0 mg cholesterol
33 g carbohydrate
1 g protein
5 g fiber
4 mg sodium
338 mg potassium

Nutrition Bonus: vitamin C (25% Daily Value)

Connect with Us
Get more healthy food for thought – check out our posts on Health Bistroand Lifescript TV videos on YouTube. Plus, join the fun and conversation on Google+, Facebook, Twitter, and Pinterest.

52 of the Healthiest Superfoods

Fill up on these nutrient packed foods. They can help you fight disease, feel more energetic and even lose weight!

Step into any supermarket and you’ll see thousands of labels shouting good-health claims: Whole grains! No trans fats! Essential vitamins and minerals! But figuring out what really is part of a healthy diet is getting harder and harder in these days of information overload. And it shows in the sobering statistics: 68% of Americans are overweight or obese—which is a big reason more of us are developing diseases such as diabetes, and at younger ages.

 To fight off disease, fill up on these nutrient-packed foods instead. Feel more energetic and even lose weight.

52 Superfoods

  1. Eggs Each egg has 6 grams of protein but just 72 calories. No wonder researchers at Pennington Biomedical Research Center in Baton Rouge, Louisiana, found that eating eggs for breakfast (as part of a low-cal diet) helps you slim down.
  2. Tomato sauce It’s loaded with lycopene, which makes your skin look younger and keeps your heart healthy. In fact, a Harvard study found that women with the most lycopene in their blood reduced their risk of a heart attack by 34%.
  3. Dried plums (prunes) They’re packed with polyphenols, plant chemicals that have been shown to boost bone density by stimulating your bone-building cells.
  4.  Walnuts Just 14 walnut halves provide more than twice your daily dose of alpha-linolenic acid, an omega-3 fat that’s been shown to improve memory and coordination.
  5.  Brussels sprouts They have more glucosinolates (compounds that combat cancer and detoxify our bodies) than any other vegetable. For a side dish that will make you wonder why you’ve been avoiding them, slice each one into quarters, then sauté in olive oil with chopped sweet Vidalia onions.
  6. Acai juice A glass or two of this anthocyanin-rich berry juice can dramatically boost the amount of antioxidants in your blood, say Texas A&M University researchers.
  7. Apples They contain quercetin, an antioxidant that may reduce your risk of lung cancer.
  8. Bok choy This calcium-rich veggie can protect your bones and may even ward off PMS symptoms.
  9. Steel-cut oats Because they’re less processed than traditional oats, they’re digested more slowly—keeping you full all morning long.
  10. Salmon You’ll get all the heart-smart omega-3s you need in a day from just 3 oz.
  11. Avocados Their healthy fat keeps you satisfied and helps you absorb other nutrients. For a new twist, brush a halved avocado (pit removed) with olive oil and grill 1 minute. Serve with red onion, sliced grapefruit and balsamic vinegar.
  12. Spinach A half-cup provides more than five times your daily dose of vitamin K, which helps blood clot and builds strong bones.
  13. Canned pumpkin It’s filled with natural cancer fighters alpha- and beta-carotene.
  14. Cauliflower White foods can be good for you! This one is packed with cancer-fighting glucosinolates.
  15. Scallops A 3-oz serving has 14 grams of protein but just 75 calories.
  16. Collard greens They’re exploding with nutrients like vitamin A, zeaxanthin and lutein, which keep your eyes healthy.
  17. Olives They deliver the same heart-healthy monounsaturated fat you get in olive oil, but for just 7 calories per jumbo olive!
  18. Brown rice It’s a top source of magnesium, a mineral your body uses for more than 300 chemical reactions (such as building bones and converting food to energy).
  19. Oysters These keep your immune system strong. A 3-oz serving (about 6 oysters) dishes up a quarter of your daily iron, plus nearly twice the zinc and all the selenium you need in a day.
  20. Edamame One cup has a whopping 22 grams of plant protein, as well as lots of fiber, folate and cholesterol-lowering phytosterols.
  21. Strawberries They’re loaded with ellagitannins, phytochemicals that may halt the growth of cervical and colon cancers.
  22. Lentils A great source of meat-free protein, a half-cup of cooked lentils also gives you nearly half your daily folate, a B vitamin that protects a woman’s unborn baby from neural tube defects.
  23. Bran flakes Their whole grains keep your heart in tip-top shape by reducing inflammation and melting away belly fat.
  24. Kiwifruit (kiwi) Italian researchers found that it reduces asthma-related wheezing, thanks to its high vitamin C content (one kiwi has 110% of your daily requirement).
  25. Black beans They’re loaded with protein, fiber, and flavonoids—antioxidants that help your arteries stay relaxed and pliable.
  26. Sunflower seeds A quarter-cup delivers half your day’s vitamin E, which keeps your heart healthy and fights infection.
  27. Sardines 3 oz provide more than 100% of your daily vitamin D. Sardines are also a top source of omega-3 fats. Try adding mashed canned sardines to marinara sauce and serving over whole-wheat pasta.
  28. Asparagus A half-cup supplies 50% of your daily bone-building vitamin K and a third of your day’s folate, it’s a natural diuretic so it banishes bloating, too.
  29. Bananas They’re loaded with several kinds of good-for-you fiber, including resistant starch (which helps you slim down).
  30. Broccoli sprouts They have 10 times more of the cancer-preventing compound glucoraphanin than regular broccoli.
  31. Fat-free milk With a third of the calcium and half the vitamin D you need in a day, plus 8 grams u of muscle-building protein, it’s the ultimate energy drink.
  32. Baked potatoes Each one packs a megadose of blood-pressure–lowering potassium—even more than a banana.
  33. Sweet potatoes Half of a large baked sweet potato delivers more than 450% of your daily dose of vitamin A, which protects your vision and your immune system.
  34. Flaxseed Not only is flaxseed loaded with plant omega-3s, it also has more lignans (compounds that may prevent endometrial and ovarian cancer) than any other food. Store ground flaxseed in your refrigerator and sprinkle on yogurt, cold cereal or oatmeal.
  35. Greek yogurt It has twice the protein of regular yogurt.
  36. Dried tart cherries Researchers at Michigan State University found their potent anthocyanins help control blood sugar, reduce insulin and lower cholesterol.
  37. Wheat germ A quarter-cup gives you more than 40% of your daily vitamin E and immune-boosting selenium.
  38. Whole-wheat english muffins You get 4 ½ grams of fiber for only 134 calories.
  39. Tea, green and black tea prevent hardening of the arteries, according to researchers at the University of Scranton.
  40. Peanut butter This smart spread has arginine, an amino acid that helps keep blood vessels healthy.
  41. Blackberries The king of the berry family boasts more antioxidants than strawberries, cranberries or blueberries.
  42. Mustard greens These “greens” (actually a cruciferous veggie) are a top source of vitamin K. For a tasty pesto, chop them in a food processor with garlic, walnuts, Parmesan and olive oil.
  43. Grapes They’re a leading source of resveratrol, the plant chemical responsible for the heart-healthy benefits of red wine.
  44. Soy milk A good source of vegetable protein, calcium-enriched soy milk has as much calcium and vitamin D as cow’s milk.
  45. Brazil nuts They have more selenium than any other food. One nut delivers your entire day’s worth!
  46. Canola oil A Tbsp of this heart-healthy oil has all the alpha-linolenic acid you need in a day, plus two different forms of vitamin E.
  47. Blueberries They improve memory by protecting your brain from inflammation and boosting communication between brain cells.
  48. Oranges One orange supplies more than 100% of the vitamin C you need in a day. It’s also a good source of calcium and folate.
  49. Watercress With just 4 calories per cup, this cruciferous veggie delivers a hefty dose of vitamin K, zeaxanthin, lutein, beta-carotene and cancer-fighting phytochemicals.
  50. Turkey breast It has 20 grams of satisfying protein but just 90 calories per 3-oz serving.
  51. Barley A top source of beta-glucan, a fiber that lowers cholesterol and helps control blood sugar.
  52. Shiitake mushrooms One serving (about ¼ lb) provides as much vitamin D as you’d get from a glass of milk.

Skillet Gnocchi with Chard and White Beans

Low Cholesterol Eating at Its Best!

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Healthy Recipe of the Month (EatingWell.com)

 Ingredients

  • 2 TBSP plus 1 TSP extra-virgin olive oil.
  • 1 16oz package of shelf-stable gnocchi
  • 1 medium yellow onion, thinly sliced.
  • 4 cloves garlic
  • 1/2 cup water
  • 6 cups chopped chard leaves or spinach.
  • 1 15oz can diced tomato with Italian seasoning.
  • 1 15oz can white beans
  • 1/4 TSP ground pepper
  • 1/2 cup shredded part-skim mozzarella cheese.
  • 1/4 cup finely shredded Parmesan cheese.

Preparation

  1. Heat 1 TBSP oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until plumped and starting to brown, 5 to 7 minutes. Transfer to bowl.
  2. Add remaining 1 TSP oil and onion to the pan and cook, stirring, over medium heat, for 2 minutes. Stir in garlic and water. Cover and cook until the onion is soft, 4 to 6 minutes. Add chard (or spinach) and cook, stirring, until starting to wilt, 1 to 2 minutes. Stir in tomatoes, beans and pepper and bring to a simmer. Stir in the gnocchi and sprinkle with mozzarella and Parmesan. Cover and cook until the cheese is melted and sauce is bubbling, about 3 minutes.

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Nutrition

Per serving: 325 calories; 7g fat (2g sat, 3g mono);  8mg cholesterol; 55g carbohydrates; 14g protein; 6g fiber; 616mg sodium; 360mg potassium.

Bonus: Vitamin A (50% daily value), Vitamin C (40% daily value), Calcium and Iron (19% daily value).

Carbohydrate Servings: 3

Exchanges: 3 starch, 1 vegetable, 1 lean meat, 1 fat

Healthy Application

MyFitnessPal. Use this application to track food, lose weight, and count calories. With one of the largest food databases available, find out what your daily goals are!

 IHeartFruit&Veggies. Fruits and vegetables help control cholesterol and blood pressure while providing a variety of vitamins. Start tracking today with this helpful application.

 MyCholesterolTable. This app lets you easily browse, search for, and display the cholesterol content of different foods.

Provided by Kendall Taylor of the Valley Schools Employee Benefits Trust (VSEBT) in their September 2015 Wellstyles Monthly Newsletter.

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Healthy Barbecue Recipe

Healthy BBQ Recipe

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Ingredients

  • 1 8oz can reduced-sodium tomato sauce.
  • 1 4oz can chopped green chiles, drained.
  • 3 TBSP cider vinegar
  • 1 TBSP honey
  • 1 TBSP sweet or smoked paprika.
  • 1 TBSP tomato paste
  • 1 TBSP Worcestershire
  • 2 TSP dry mustard
  • 1 TSP ground chipotle chile.
  • 1/2 TSP salt
  • 2.5 lbs. boneless, skinless chicken thighs trimmed of fat.
  • 1 small onion, finely chopped.
  • 1 clove garlic, minced

Preparation

  1. Stir tomato sauce, chiles, vinegar, honey, paprika, tomato paste, Worcestershire sauce, mustard, ground chipotle and salt in a 6-quart slow cooker until smooth. Add chicken, onion and garlic; stir to combine.
  2. Put the lid on and cook on low until the chicken can be pulled apart, about 5 hours.
  3. Transfer the chicken to a cutting board and shred with a fork. Return the chicken to the sauce, stir well and serve.

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Nutrition

Per serving: 364 calories; 13g fat (3g sat, 10g mono);  93mg cholesterol; 32g carbohydrates; 4g added sugars; 30g protein; 4g fiber; 477mg sodium; 547mg potassium.

Bonus: Zinc (18% daily value), Vitamin A (16% daily value)

Carbohydrate Servings: 1/2

Exchanges: 1/2 other carb, 4 lean meat

Provided by Kendall Taylor of the Valley Schools Employee Benefits Trust (VSEBT) in the June 2015 Wellstyles Monthly Newsletter.

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Kendall Taylor, VSEBT

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