Get back to healthy nutrition basicsThe problem is that when you splurge too much, it can start to affect your health. America's overweight and obesity rates are startlingly high, but the good news is that all of us are only one smart choice away from getting on track with healthy eating and snacking. It might sound like a difficult challenge, particularly if you have kids. So many of the foods that aren't good for you seem to be a more convenient choice. A great way to start on the path to better nutrition is to take a new approach to grocery shopping. Start by making a loop through the store - by sticking to the outer edge, you'll typically find the foods that are closest to their natural state - packed with beneficial nutrients. You don't have to sacrifice flavor to eat more nutritious foods. Those with a sweet tooth can snack on naturally sweet California Raisins for a healthy snack that doesn't taste like "health food." In fact, recent analysis, funded by the California Raisin Marketing Board, of data from the National Health and Nutrition Examination Survey suggests that raisin and dried fruit consumption are associated with better overall eating patterns and nutrient intake among adults. You'll inevitably need some dry ingredients for cooking at home, like pasta and rice. Browse the aisles carefully, looking for nutritious whole-grain pasta and brown rice. Or switch things up completely and try a different grain, such as quinoa. What is quinoa? Quinoa (pronounced keen-wah) is an ancient grain from the Andes Mountains of South America. It is just as easy to prepare as rice, tasty and packed with vitamins and healthy amino acids. Another good rule of thumb for a more nutritious diet is to look for short ingredient lists that are mostly made up of words you recognize. When you take your healthy goods home, leaf through cookbooks or browse online for recipes. California Raisins are a versatile ingredient, as this family-friendly recipe shows. Look for more like it on the Web site, www.LoveYourRaisins.com and get your family started on the track to better nutrition. Mediterranean quinoa salad with California raisins Prep time: 15 minutes Cook / stand time: 22 minutes Chill time: at least one hour 2 cups water 1 cup quinoa 1/3 cup apricot or mango chutney 1/4 cup lime juice 2 tablespoons olive oil 1/4 teaspoon salt 1/2 cup each: California natural raisins and California golden raisins 1/2 cup each: garbanzo beans and diced red bell pepper 1/3 cup minced red onion 2 tablespoons each: chopped fresh parsley and mint Freshly ground pepper to taste Bring water to a boil in a medium saucepan. Rinse quinoa in a fine mesh strainer and drain well. Add to boiling water; reduce heat and simmer, covered, for 12 minutes. Remove from heat and let stand for 10 minutes. Fluff with a fork and let cool. Whisk together chutney, lime juice, olive oil and salt. Stir into quinoa mixture, then carefully stir in all remaining ingredients. Cover and chill for at least one hour. Makes six servings Courtesy ARAcontent |
10 reasons to fall in love with potatoesDid you know potatoes are a good source of potassium and contain no sodium? In fact, one medium potato (5.3 ounces) with the skin on contains 620 mg of potassium. That's 18 percent of your daily requirement and more than a banana. Need more reasons to love potatoes? Read on. 1. Did you grow up listening to your mother tell you to eat your vegetables? Well, potatoes are vegetables, so eat away. 2. This one's simple: one medium-sized potato (5.3 oz.) has 110 calories and is fat- and cholesterol- free. 3. Potatoes (with the skin) are a good source of potassium. Research shows that potassium may help lower blood pressure, contributing to a heart-healthy diet. 4. Hit by a cold? What you eat can help fight it off. A medium-sized spud has nearly half the recommended daily value of vitamin C and is also a good source of vitamin B6. 5. Potatoes are also a source of dietary fiber, a complex carbohydrate, which is known to increase satiety and help with weight loss. 6. Russets, reds, fingerlings, blues, purples, yellows and whites - with six common fresh potato varieties, there's always a new color or texture to experiment with. 7. No time to boil or bake? That's a good thing. The quickest methods for cooking potatoes, microwaving and steaming, are also the healthiest because they allow the potato to retain the most nutritional value. 8. Potato casserole, potato salad, mashed potatoes, baked potatoes, roasted potatoes - what do these dishes have in common? They can all be made in less than 20 minutes and without turning on the oven or boiling water. 9. Potatoes with skin rank highest for potassium content among the top 20 most frequently consumed raw vegetables and the top 20 most frequently consumed raw fruits. That means they have more potassium than a banana, more than broccoli, more than an orange, more than spinach ... you get the idea. 10. For a potato dish that's packed with potassium, try Quick and Healthy Microwave Mashed Potatoes or visit www.potatogoodness.com for more ideas. Quick and Healthy Microwave Mashed Potatoes Prep time: 10 minutes Cook time: 10 minutes Cost per serving: $.37 Makes four servings Ingredients: 1 1/4 pounds Russet potatoes (Red, white or yellow-fleshed potatoes can be substituted) 1/2 cup each: nonfat plain yogurt and fat-free milk 1 1/2 tablespoons healthy butter spread 1/4 teaspoon sea salt (or 1/2 teaspoon garlic or seasoned salt) Freshly ground pepper to taste Directions: Place whole potatoes (do not poke) into microwave-safe dish. Cover dish. (If covering dish with plastic wrap, poke small hole in plastic.) Microwave on high for 10 to 12 minutes depending on strength of microwave. Use oven mitts to remove dish from microwave; carefully remove cover and mash well. Stir in yogurt, milk, butter spread and seasonings. Cook for a minute or two more to heat if necessary. Nutritional analysis per serving with skins: Calories: 170, Fat: 3.5 grams, Saturated Fat: 1 gram, Trans Fat: 0 grams, Cholesterol: 0 milligrams, Sodium: 220 milligrams, Potassium: 644 milligrams, Carbohydrates: 29 grams, Fiber: 2 grams, Sugar: 4 grams, Protein: 5 grams, Vitamin A: 10 percent, Vitamin C: 50 percent, Calcium: 10 percent, Iron: 6 percent Courtesy of ARAcontent |