It's All About Nutrition!

Turkey and Spinach Salad Recipe

Ingredients:

8 cups fresh spinach
8 ounces cooked turkey, cubed
2 grapefruit peeled and sectioned
2 oranges peeled and sectioned
1/4 cup orange juice
2 tablespoons extra virgin olive oil
1 teaspoon honey
1/2 teaspoon poppy seeds
1/4 teaspoon salt
1/4 teaspoon dry mustard
2 tablespoons sliced almonds

Preparation:

Place spinach, turkey, grapefruit and oranges into a large bowl.

Dressing:
Mixing the dressing requires using a screw top jar or other air tight container where you will combine orange juice, extra virgin olive oil, honey, poppy seeds, salt and dry mustard.

Cover and shake well.

Pour dressing over salad and toss gently.

Sprinkle with almonds.

Makes 4 servings

Nutrition facts per serving:
228 calories
10 grams total fat (2 gram saturated fat)
43 milligrams cholesterol
261 milligrams sodium
16 grams carbohydrates
8 grams dietary fiber
20 grams protein

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Sweet Bean Pilaf Recipe

Ingredients:

1/2 cup chopped onions
2 cloves minced garlic
1 tablespoon extra virgin olive oil
1 cup bulgur wheat
(Bulgur is a quick-cooking form of whole wheat that has been cleaned, parboiled, dried, ground into particles and sifted into distinct sizes)1 cup frozen green or sweet soybeans
1 cup orange juice
1 cup chicken broth
1 medium carrot cut into bite-size strips
1/2 cup bias-sliced celery
(Bias sliced is a cooking term meaning to slice at a 45-degree angle. Often used in oriental recipes to cut vegetables)2 peeled and sectioned oranges
1/3 cup dried cherries or raisins

Preparation:

In a large saucepan coated with extra virgin olive oil cook onions and garlic until tender.

Stir in bulgur, soybeans, orange juice, chicken broth, carrots and celery.

Bring to a boil and reduce heat.

Cover and simmer until soybeans are tender and liquid has been absorbed… 10-12 minutes.

Stir in oranges and dried cherries/raisins

Makes 4 servings

Nutrition facts per serving:
348 calories
9 grams total fat (1 gram saturated fat)
0 cholesterol
227 milligrams sodium
56 grams carbohydrates
19 grams dietary fiber
16 grams protein

Modify Recipes for a Healthier You

Modifying your recipes by making easy substitutions reduces fat intake which means eating more healthfully. When preparing your favorite not-so-healthy recipes, see what you can do to make simple changes — be creative and have fun!

Here are some ideas you can use:

* Instead of cooking oil to saute, use a no-stick vegetable spray or 2 tablespoons of defatted broth or water.

* Use non-fat yogurt instead of mayonnaise, cream cheese, or sour cream.

* Use 2 egg whites or 1/4 cup egg substitute instead of 1 whole egg.

* For baked products such as muffins, cookies, breads, or cakes, add fruit instead of fat (oil, butter, shortening). For example, if the recipe calls for 1 cup of oil, use 1 cup of applesauce instead.

* Instead of frying, try broiling, stir-frying, roasting, baking, grilling, and steaming as cooking methods to lower fat.

* Buy tuna fish packed in water instead of tuna packed in oil.

* Use 1 cup of skim or 1% low-fat milk instead of 1 cup of whole milk.

* To replace whole-milk ricotta or cream cheese, use 1% low-fat cottage cheese or low-fat ricotta cheese.

* Remember to trim all visible fat from meats before cooking and remove skin from poultry during preparation.

* Use vegetables to replace fat; for example, use vegetables on pizza instead of pepperoni or sausage. When preparing a lasagna dish, add vegetables instead of meat.

* Use herbs in your favorite recipes instead of salt.

Here is a flavorful tuna recipe using salsa instead of mayonnaise.

Zesty Tuna Sandwich

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

6 oz. can of tuna fish packed in water (2 oz. drained per person)

3 tablespoons medium salsa (dependent upon desired heat level)

Tarragon leaves Dill weed Thyme Lettuce leaves

1 sliced bagel or 2 slices whole wheat bread

Drain tuna and place in mixing bowl. Add salsa and herbs as desired. Combine ingredients. Place lettuce leaves on one slice of bread or bagel and add tuna mixture on top. Top off with lettuce leaves and second slice of bread or bagel. Serves 2 1/2.

Easy to prepare healthy recipe

Here is a healthy recipe that is easy to prepare and great to serve as a side dishe at a party or a family meal.

Chilled Three-Bean Salad

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

1-15 ounce can or 1 pound fresh green beans

1-15 ounce can or 1 pound fresh waxed beans

1-15 ounce can kidney beans, rinsed and drained

3 tablespoons balsamic vinegar

1/4 cup red onion

tarragon

dill weed

black pepper

If using fresh beans, steam for approximately 10 minutes and cut pieces in half. Combine 3 types of beans in a large bowl. Set aside.

Combine balsamic vinegar, onion, and tarragon, dill weed, and black pepper to taste. Pour mixture over the beans.

Cover and marinate in the refrigerator for at least 1 hour, or until ready to serve. While marinating, toss the beans occasionally. Taste and adjust seasoning if desired. Serve. Serves 6-8.