rdoncall.com

Try this update on a classic lasagna recipe for a healthy change!

Ingredients:

• 1 T olive oil
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 1 lb (93% lean) ground turkey
• 1 28-oz can diced tomatoes
• 1 6-oz can tomato paste
• 1 tsp each: dried basil, dried oregano, and dried thyme
• salt and pepper to taste
• 2 1/2 cups low-fat cottage cheese
• 1 10-oz pkg. frozen spinach, thawed, squeezed dry
• 1/2 tsp dried parsley
• 1/2 cup parmesan cheese, finely ground
• 1/4 tsp dried pepper
• 12 lasagna noodles, cooked according to pkg. directions
• 1 cup skim milk mozzarella cheese, grated
• nonstick cooking spray

Directions:

1. Preheat oven  to 400 degrees F.
2. Heat olive oil in large skillet over medium high heat.
3.  Add onion and garlic, stirring until translucent , 2-3 minutes.  Add ground turkey, browning and breaking it into small pieces.  Add tomato products, basil, oregano, and thyme and simmer over low heat for 15 minutes.  If sauce is too thick, add up to 1/2 cup water and simmer to desired consistency.    Add salt and pepper to taste.
4. In medium bowl, stir together cottage cheese, spinach, parsley, black pepper, and 1/4 cup parmesan cheese.
5. Coat a 13 x 9-inch baking dish with nonstick cooking spray.  Spread the bottom of the dish with 1/3 of the meat and tomato sauce mixture.  Arrange four noodles over the sauce.  Top with a second layer of 1/3 of the meat and tomato sauce, four noodles, and 1/3 of the cottage cheese mixture.  Top lasagna with 1/2 cup mozzarrella and 1/4 cup parmesan cheese.
6. Bake in center rack of the oven for about 25 minutes, until sauce is bubbling and cheese is starting to brown.  Let stand 10 minutes before serving.

Nutrient analysis per serving:

Calories: 408; Protein: 29 gm; Carbohydrates: 31 gm; Fat: 16 gm; Sat fat: 7 gm; Sodium: 770 mg; Fiber: 4 gm

** Recipe courtesy of Tomato Products Wellness Council.  www.tomatowellness.com

I was reading recently that today’s portion sizes are double what they were back in the 1970′s.  This fact goes a long way in explaining this country’s obesity epidemic.  By just cutting back on portion sizes at meals, you can shave off hundreds of calories during the day.  For example, 3-4 ounces is the recommended amount of meat at meals–not 6-8 ounces.  Likewise, one half a bagel, one small dinner roll, or 1/2 cup pasta is what is considered as one serving of carbohydrates.  Unfortunately, our dinner plate sizes have expanding along with our waistlines, making the correct portion size appear too small and leaving too much empty space on the plate.  Using a smaller plate at meals, such as a salad plate, is one way to help trick the mind into thinking our plate is full.  When dining out, ask for a take home container at the start of the meal to go ahead and put half of your order away for another meal.  When shopping, always look at the food label on packaged goods to see what really constitutes just one serving of that product.  A good resource for understanding food labels can be found here.  By slowing down and paying closer attention to what we’re eating during meals, we could end up eating less at meals, thereby consuming fewer calories.  Seems pretty simple, doesn’t it?  We just need to take the time and do it!

Susan Taylor is a registered dietitian specializing in helping clients change their eating habits and lifestyle to help them feel their best, look younger, and be healthier than they have in years. For more information on the services she offers and to work with her, please visit http://www.rdoncall.com.

It seems all the Farmers Markets are bursting with luscious, ripe fruits and veggies this time of year. One of my favorites is the Bell Pepper. Crunchy and sweet, these peppers come in a colorful array of oranges, purples, reds, yellows, and brown-blacks. The bell shape is reminiscent of a Christmas ornament begging to be hung on a tree.  Their flavors range from slightly bitter to sweet and almost fruity.

Unlike most peppers, this variety is not “hot”—mainly due to their small content of capsaicin which is usually responsible for the heat in peppers.  These peppers are not only beautiful but also packed with nutrients. They are excellent sources of the carotenoids beta-carotenes, lycopene, lutein, zeaxanthin as well as Vitamins C and E.  Recent studies have shown bell peppers may play a role in reducing the risk of certain cancers—specifically gastric cancer and esophageal cancer.  A great source of fiber, they also are high in folate, Vitamin K, Vitamin A, and Vitamin B6.

I know that I’ll be enjoying a healthy sauté of a colorful array of this delicious vegetable with many of my meals this summer.  Here’s to eating well and improving your health!

Susan Taylor is a registered dietitian specializing in helping clients change their eating habits and lifestyle to help them feel their best, look younger, and be healthier than they have in years. For more information on the services she offers and to work with her, please visit http://www.rdoncall.com.

GFRND4K4FYRG

For those not in the know, May is National Egg Month.  In recent years, eggs have gotten a bad reputation based on their high cholesterol content.  However, eggs may have gotten a nutritional makeover based on new information from the USDA.  On average, a large egg today contains 72 calories, 186 mg cholesterol, 41 IU Vitamin D, and 6.3 grams protein. In contrast, in 2002 a large egg had 212 mg cholesterol  and 18 IU Vitamin D.  Why the change?  Better diet and improved breeding may be responsible for the improved nutritional profile. 

 For healthy people,  the cholesterol in eggs may not be an issue as dietary cholesterol is not the main trigger for heart disease–saturated fats and trans fats are the primary artery clogging contributors.  However, those diagnosed with cardiovascular disease should be aware of the dietary guidelines to limit dietary cholesterol to 300 mg daily.  Eggs can still be a part of the diet–just don’t overdo it.  For example, use eggs whites or egg substitutes instead of whole eggs in your recipes.

 When purchasing eggs, consider buying farm fresh eggs rather than grocery store eggs.  There are definite differences between the two–farm fresh eggs have a darker, richer looking yolk with a slightly thicker texture, not to mention a much fresher taste.  For egg lovers, perhaps the best dietary advice is enjoy eggs in moderation and eat a varied diet.  Don’t obsess about one particular food as it is the composition of your whole diet that packs the most nutritional punch.  Enjoy National Egg Month by being a locavore and purchase farm fresh eggs to support your local economy.

Check out this recipe for Green Eggs, No Ham!

http://www.cookusinterruptus.com/index.php?video_id=265

In just a few weeks, the Easter bunny will be hopping down the bunny trail to deliver all those baskets to the kids for the annual sugar buzz!  Traditional sugary treats such as jelly beans and peeps can leave a coating of bacteria and plaque on teeth resulting in tooth decay, not to mention unpleasant visits to the dentist.  Don’t forget all those extra calories may lead to unwanted weight gain – with pediatric obesity on the rise, this side effect is a definite concern. 

Why not try healthy snacks or treats for the Easter basket or egg hunt this year!  There are quite a few kid-friendly options that are quick and easy to make in no time.  The following are a few great ideas for the little ones:

• A small cellophane or zip lock bag with a serving of bite-size fresh fruit or veggies such as baby carrots – these foods are crunchy and a natural way to clean teeth.
• Fill medium to large plastic eggs with sliced apples, healthy granola or trail mix, nuts, or even cereal such as Cheerios.
• Dried fruit such as pineapple, blueberries, mango, or yogurt covered raisins or cranberries are also great in eggs or single serving packets.
• Organic treats are a wonderful option as they do not contain preservatives.  A few favorites are Peter Rabbit Organics, Heavenly Organics, and Yummy Earth.
• If a chocolate bunny is a must, try a miniature one.  Small servings of high calorie foods are recommended. 

Paying attention to what’s inside the Easter basket may not only help prevent short-term health problems such as tooth decay, but also help teach kids treats don’t have to be high in fat or calories to be great tasting.  This is one lesson that could change a child’s life and prevent chronic health problems down the road.

Despite the recent chilly, rainy weather, it’s a given in Charleston that better days are ahead – warm, sunny, spring and summer days with an abundance of fresh fruits and vegetables hanging on the vine or at the farmer’s market.  To get everyone in the mood, April 6th has been designated Fresh Tomato Day. Tomatoes epitomize summer and are easy to grow in your own garden – many heirloom varieties are available such as Cherokee Purple and Mr. Stripey.   In no time at all, the people of the Lowcountry will be dining outside on their patio enjoying their first BLT sandwich!

The best place to store tomatoes is at room temperature (above 55 degrees F) – never in the refrigerator as the cold temperature destroys the tomato flavor and makes them mealy.  A ripe tomato has bright, shiny skin and yields to the touch.  Place them stem side up as the top part is the softest and tends to bruise easily.  Store them out of direct sunlight and be sure to use within 4-5 days of picking or purchasing. 

Tomatoes are extremely healthy as they are great sources of vitamins A and C, potassium, fiber, and lycopene.  Lycopene is responsible for this fruit’s rich red color and tomatoes have the highest concentration of any other fruit or vegetable.  Research indicates tomatoes may help stave off many illnesses such as cardiovascular disease, and cancers such as those of the prostate, colon, stomach, mouth and esophagus. 

Please help you support your local economy by visiting nearby farmer’s markets   Community Supported Agriculture (CSA) program are also a great locavore option.

A well-stocked pantry can be the basis for a healthy, nutritious, and budget – friendly way of eating. Get started on your pantry makeover today!