It's All About Nutrition!

Simple Split Pea Soup

(from the “It’s All About Nutrition” kitchen)

This is an easy to prepare soup that holds up well when frozen for later use.

Ingredients:

5 cups water

2 cups dried split peas

1 large bay leaf

2 cups chopped carrots

1 cup chopped celery

1 small sweet onion, chopped

1/2 tsp salt

1/2 tsp pepper

1 tsp thyme

1 tsp garlic powder

Rinse dried split peas and drain well.

Combine water, dried split peas, salt, and bay leaf in a large pot.

Bring to a boil; reduce heat and simmer until the peas are soft (about 1 hour).

Stir the mixture occasionally to help prevent the peas from sticking to the bottom of the pot.

More water may be needed if the mixture appears to be drying out.

Add celery, carrots, onion, pepper, thyme, and garlic powder.

Continue to simmer for at least another 30 minutes; more water can be added if a thinner soup is desired.

You don’t need to worry about overcooking this soup as long as it is stirred enough to prevent sticking.

Serves 8 and contains about 190 calories per serving.

Being a return visitor it would be helpful if you would leave a thoughtful comment below...Thanks, Jeanne

Childhood Nutrition Issues

What and how you eat as a child will have a lasting effect on the rest of your life. In this interview, an expert in children’s nutrition talks about a variety of issues involving children’s nutrition, including obesity rates and children who may fall behind the growth curve with a condition known as failure-to-thrive.

Cranberry Apple Crisp Recipe

(from the “It’s All About Nutrition” kitchen)

The contrasting flavors of tart cranberries and sweet apples makes this a wonderful easy to prepare dessert. Top it with a scoop of lowfat frozen yogurt for an extra special treat.

Ingredients…

3 cups fresh or frozen cranberries, coarsely chopped

3 cups unpeeled apples, cored and thinly sliced

1/2 cup white sugar

1 tsp cinnamon

1 Tbsp lemon juice

1 Tbsp flour

Topping ingredients…

3 Tbsp brown sugar

3 Tbsp unbleached flour

3/4 cup rolled oats

3 Tbsp melted margarine

Combine cranberries, apples, sugar, cinnamon, lemon juice and 1 Tbsp flour in a large bowl.

Place mixture into a 9 inch square or oval baking dish that has been sprayed with vegetable oil.

Combine the topping ingredients in a small bowl and mix thoroughly with a fork.

Sprinkle this mixture over the top of the fruit mixture.

Bake for 40 minutes in a 375 degree oven or until the top is lightly browned and apples are tender.

Serves 6 and contains about 250 calories per.

Try Relieving Stress With Exercise

A few days ago I received some disturbing news which I am sure many of you can relate to…my credit card company raised my Annual Percentage Rate! So what does this have to do with anything?

Well…quite simply…my stress level skyrocketed. That night I knew I would have a very restless sleep so a thought came to mind… exercise is a great stressreliever. I grabbed one of my favorite in-home walking DVD programs and walked 3 miles. I felt great afterwards…and needless to say…slept like a baby.

So why am I telling you this? Well…if you feel stressed try exercising (Be sure to perform at your own pace). You will feel better and your body will thank you.

February is National Heart Month

Remind yourself, your loved ones, and friends to be good to your heart. Quite often people forget about taking care of themselves especially when it comes to protecting their hearts. Keeping your heart healthy lowers your risk for heart disease so it is important to eat the right foods and stay physically active.

Follow these healthy heart tips from the American Dietetic Association:

1. Lose a few extra pounds so your heart doesn’t have to work so hard.

2. Watch the fats you eat…limit saturated fat and cholesterol by choosing lean meats, poultry without skin and low-fat or fat-free milk products. Choose foods with little or no trans fat.

3. Cut out the sodium by looking for food products with reduced-salt and no-added salt and use less salt to the foods you eat.

4. Eat a variety of colorful fruits and vegetables — they provide vitamins, minerals and fiber which are good for your heart.

5. Eat whole-grain foods such as whole-wheat bread and pasta, whole-grain cereals, and brown rice. Aim for at least three ounces per day.

6. Eat fish containing omega-3 fatty acids such as salmon, trout, herring, and tuna at least twice per week.

7. Snack on nuts such as almonds and walnuts…be sure to eat in moderation.

8. Choose fiber-rich foods such as oatmeal, barley, fruits, vegetables, and beans.

9. Be a label reader…use the Nutrition Facts panel as a guide to determine your intake of calories, fat, fiber, cholesterol, sodium, sugar, and other nutrients.

10. Move your body…engage in moderate physical activity for at least 30 minutes every day. Exercise in 10-minute intervals if pressed for time. Perform activities such as walking, running, biking, dancing, swimming, hiking, playing tennis, gardening.

In keeping with National Heart Month, celebrate Valentine’s Day with your significant other by enjoying a heart healthy dinner.

Try wild salmon with brown rice, green beans, and a side salad. For dessert…try strawberries with low-fat vanilla yogurt and of course…a piece of chocolate!