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.

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.

Additional Ways To Stay Hydrated

Here are some ways to increase your water intake:

* Carry a water bottle around with you as a reminder to drink – keep it on your desk and bring it in your car. Bring it with you when engaging in your favorite sport or physical activity.

* Keep a jug of water in your refrigerator. You can add a wedge of lemon, lime, or orange to it to add flavor. You can also add a little fruit juice for flavor.

* Try unsweetened flavored seltzer waters for a change of pace – they do not contain any calories and taste great too!

* Choose decaffeinated beverages (coffee, tea) over ones that are caffeinated.

* Drink throughout the day, not just when thirsty.

* If drinking alcoholic beverages, drink a lot of water (seltzer or sparkling water) also. Alternate alcoholic beverages with water at social occasions.