Archive - Recipes RSS Feed

Eating Healthy: Warm Recipes for Cold Days

January 21, 2013 in Diet, Lifestyle Tips, Recipes, Tips with 0 Comments

(By Tarie Beldin, RD, LD)FB-Teasers-JAN21

There is a chill in the air; and whether you have a cold, want to lose those extra holiday pounds or are trying to keep your resolution to eat healthier, one food fits the bill…SOUP! Grandma was right! Soup has been proven to ease the symptoms of respiratory illnesses. The warm liquid and the steam can ease congestion, thin mucus and soothe a sore throat. In addition, research has shown the chicken and spices used in soups contain anti-inflammatory properties. Soup contains a lot of water, and if you add beans or a variety of vegetables, you also increase the fiber content making you feel fuller, helping you to eat less and lose weight. Soups are also a great way to increase the nutrient content of your diet. Soup ingredient possibilities are endless making it a great way to add a variety of vegetables and lean meats. If you have a slow cooker, making soups, stews and chili couldn’t be easier…make some soon!!!

Chicken & Spinach Soup with Fresh Pesto

  • 2 tsp. olive oil
  • ½ cup chopped carrot
  • 1 large boneless, skinless chicken breast (~8 oz.) – cut into quarters
  • 1 large clove of garlic, minced
  • 5 cups reduced sodium chicken broth
  • 1 ½ tsp. dried marjoram
  • 6 oz. baby spinach, coarsely chopped
  • 12 oz. can of Cannellini beans, rinsed and drained
  • *Fresh store bought pesto, or could make from scratch
  • Salt and fresh ground black pepper to taste
  • Multigrain croutons for garnish (optional)

Heat oil in a large saucepan or Dutch oven over medium-high heat. Add the carrot and chicken; cook turning once and stirring frequently, until the chicken begins to brown ~3-4 minutes. Add garlic and cook, stirring for 1 minute more. Add broth and marjoram; bring to a boil over high heat. Reduce heat and simmer, stirring occasionally, until the chicken is cooked through ~5 minutes. With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add the spinach and bean to the pot and bring to a gentle boil. Cook for ~5 minutes to blend the flavors. Cut the chicken into bite size pieces. Add the chicken, the pesto and black pepper to the soup and heat until hot. Serve and garnish with croutons if desired. Makes 5, 1 ½ cup servings.

Per serving: 204 calories, 8 g fat, 16 g carbohydrate, 18 g protein, 6 g fiber, 529 mg sodium

Black Bean Soup

  • 1 Tbsp. olive oil
  • 1 small onion, chopped
  • 1 Tbsp. chili powder
  • 1 tsp. ground cumin
  • 30 oz. canned black beans, rinsed and drained
  • 3 cups water
  • ½ cup salsa
  • ¾ tsp. salt
  • 1 Tbsp. lime juice
  • 4 Tbsp. reduced fat sour cream
  • 2 Tbsp. fresh chopped cilantro

Heat oil in a large saucepan over medium heat. Add onion and cook until softened ~2-3 minutes. Add chili powder, cumin cook while stirring, 1 minute more. Add beans, water, salsa and salt. Bring to a boil, reduce heat and simmer for 10 minutes. Remove from heat and stir in lime juice. Transfer half of soup to a blender and puree, add back to saucepan. Place in bowls and garnish with sour cream and cilantro. Makes 4, 1 ¼ cup servings.

Per serving: 191 calories, 4 g fat, 22 g carbohydrate, 9 g protein, 9 g fiber, 408 mg sodium

Cooking for the Holidays

December 4, 2012 in Diet, Holiday, Recipes with 0 Comments

It’s that time of the year when all the parties, shopping and preparing for the Holidays takes over your life. Along with the stressors are the great foods that often lead to a Holiday weight gain. Avoid the extra pounds by creating healthy yet festive holiday dishes that are sure to satisfy while helping you maintain your figure. Join us for the final cooking class of the year on Thursday, Dec. 13th, 6:00 -7:30 p.m. as Tarie Beldin, R.D, L.D, will cook Holiday party foods and talk about healthy ways to cook for the Holidays. Call 512-478-3627 to register and we look forward to seeing you there!

Holly Krivokapich
Health and Wellness Coordinator
St. David’s Round Rock Medical Center

Celery: Merrily Waging a War on Breast Cancer

November 28, 2012 in Breast Health, Cancer Care, Diet, Holiday, Recipes with 1 Comment

As you make your way from one holiday celebration to another, you can rejoice in the fact that there may be at least one party food option that it’s alright to indulge in, celery. Apigenin, a natural substance found in celery, parsley, and other fruits and vegetables has been found to slow the progression of cancer cells. Researchers at the University of Missouri reported their findings in the May 2012 online journal, Hormones and Cancer. Apigenin was tested specifically against breast cancer cells that are found to be progesterone – receptor positive and this chemical was found to have a shrinking effect on tumor cells.

Unfortunately, Apigenin is not a wonder drug or a substitute for treatment. Currently, more research is underway to determine the way Apigenin works, its effectiveness and future uses.

This is good food for thought for the seasonal party attendee or planner!

So remember, if you find yourself surveying the buffet, pondering an appetizer tray, or planning your own holiday get-together, consider celery, and the little war it may be waging on breast cancer one stick at a time.

Holiday recipe – Stuffed Celery

Apigenin is also found in other foods (source):

  • Apples
  • Chamomile
  • Basil
  • Oregano
  • Tarragon
  • Cilantro
  • Endive
  • Broccoli
  • Cherries
  • Leeks
  • Onions
  • Tomatoes
  • Grapes
  • Tea
  • Beans and barley

Happy Holidays,
Brenda

(source: http://munews.missouri.edu/news-releases/2012/0515-breast-cancer-effectively-treated-with-chemical-found-in-celery-parsley-and-spice-by-mu-researchers/)

Non-Traditional Grilling Tips

July 27, 2012 in Diet, Lifestyle Tips, Recipes with 0 Comments

Tarie Beldin grilling the zucchini which she wrapped with goat cheese.

What a great treat we had last night at the St. David’s Round Rock Health and Wellness Center. Tarie Beldin, R.D., broke out the grill for some tasty non-traditional grilling! From grilled zucchini wrapped with goat cheese to grilled nectarines, Tarie showed the attendees new and healthy ways to grill. By just using olive oil spray, salt and pepper she was able to make a vegetarian feast on the grill.

The menu included the following items ALL GRILLED!

  • Zucchini with Goat Cheese
  • Caesar salad
  • Corn and Asparagus
  • 
Portobello Mushrooms
  • Nectarines with crushed ginger snaps and fat free frozen yogurt

Tarie also shared some top health tips when grilling.

  1. Do not partially grill extra meat or poultry to use later. Once you begin, cook until completely done to assure bacteria are destroyed. Grill raw poultry until the juices run clear and there is no pink.
  2. When taking food off the grill, Don’t put the cooked items on the same platter which held the raw meat unless you have washed the platter in between uses.
  3. Don’t transport your cooler in the trunk of your car, which exposes it to extreme heat or cold depending on the season. The best place for coolers is on the floor of the backseat, if they’ll fit.

Sheila Dolbow, a Registered Nurse with the Trauma Unit, also addressed safety regarding grilling and utensils. Sheila mentioned that they have seen cases where people receive internal injuries due to ingesting wire from the cleaning brushes so be careful when cleaning your grill as well!

We hope you have gotten some great ideas for new grilling recipes and also ways to stay safe! 

Our topic for the month of August is one of our most highly requested topics in Diabetes. Join us on August 9th for a seminar led by one of our St. David’s Round Rock Medical Center’s physician as they will discuss Diabetes and answer your questions. Call 512-478-3627 to register today.

Holly Krivokapich
St. David’s Round Rock Medical Center
Health and Wellness Coordinator

Dietary Guidelines for Fueling the Athlete Within

June 29, 2012 in Community Outreach, Diet, Exercise, Recipes, Sports with 0 Comments

Tarie addresses the class on fueling your body for athletic performance.

Tarie Beldin spoke to the topic of Fueling the Athlete Within yesterday evening at the St. David’s Round Rock Health and Wellness Center, lecturing on the dietary needs of athletic performance levels, dispelling myths and demonstrating several cooking recipes. Along with some tasty samples and recipes, attendees left with some of the following dietary guidelines.

Carbohydrates

  • 55%-70% of total calories
  • Best sources: fruits, vegetables, whole grains, dairy products
  • 2-3 g per pound for light to moderate activity

Protein

  • Repairs but does not BUILD muscle!
  • 1.2-1.4 g per kg needed for daily activity
  • Need adequate protein but excess is unnecessary

Fluid

  • Body is 60-65% water
  • 75% of population is chronically dehydrated
  • Needs depend on weather, activity, intensity, medical conditions
    • 2-3 cups prior to activity
    • ¼-1 cup every 15-20 minutes
    • 2-3 cups post activity (*each pound lost with ~2 cups water)

Vitamins/Minerals

  • Do not provide energy but help your body to function better.
  • Taking more than daily recommended value does not equal better. It won’t make you healthier.
  • Eat food first before taking your vitamin so it settles better on your stomach.

Join us July 26th for the next cooking class with Tarie, Healthy Grilling where Tarie will demonstrate unique ways to grill and how to do it in a healthy and safe manner. The next seminar at the St. David’s Round Rock Health and Wellness Center will be July 12th where members of the Trauma Team will address all the ways you and your family can stay safe this summer during the Summer Safety seminar. You can register for both of these events by calling 512-487-3627.

Holly Krivokapich
Health and Wellness Coordinator

Recipe: Penne with Cherry Tomatoes, Asparagus and Goat Cheese

May 25, 2012 in Diet, Lifestyle Tips, Recipes with 1 Comment

Thanks to you all who came to our cooking class last night at the St. David’s Round Rock Health and Wellness Center. During the cooking class, participants learned the components of the DASH diet and how changing your diet can beneficially impact blood pressure which in turn lowers your risk for heart disease, stroke, and some types of cancer.  The two recipes, of which one is feature below, were prepared using very little salt, included whole grains and interesting ways to incorporate fruits and vegetables. Both the pasta and the flatbread were quick and easy to prepare and could stand alone as an entree.  Click here for the DASH shopping list which will help you on your trip to the grocery store.

Penne with Cherry Tomatoes, Asparagus and Goat Cheese

  • 12 oz whole wheat penne pasta
  • 1 cup asparagus, chopped into 1 inch pieces
  • 2 TBSP water
  • 1 cup cherry tomatoes, halved
  • ½ cup fresh basil chopped
  • 2 TBSP minced garlic
  • Fresh ground black pepper
  • 4 oz soft goat cheese

Fill a large pot with water and bring to a boil. Add the pasta and cook to al dente, 10-12 minutes. Drain thoroughly. While the pasta is cooking put the asparagus and water in a microwave-safe bowl. Heat the asparagus on high power until tender but crisp, about 3 minutes. In a bowl, combine the cherry tomatoes, basil, garlic and pepper. Add the asparagus, pasta and goat cheese and toss until well mixed. Can be served warm or cold. Serves 4.

Nutritional info: 371 calories, 7 g fat, 4 g saturated fat, 13 mg cholesterol, 16 g protein, 62 g carbohydrate, 9 g fiber, 121 mg sodium

I hope you enjoy this recipe and find ways to incorporate the DASH Diet into your life. Our next class will be on June 28th. Hope to see you there!

Tarie Beldin, RD, LD
St. David’s Round Rock Medical Center

5 Reasons the DASH Diet Could Help You!

May 21, 2012 in Community, Community Outreach, Diet, Heart, Lifestyle Tips, Recipes, Stroke, Weight Loss, Women with 0 Comments

  1. The DASH Diet (Dietary Approach to Stop Hypertension) was voted one of the best diets by U.S. News and was reviewed by doctors and dietitians.
  2. Studies have found that following the DASH Diet can reduce your blood pressure as much as some medications.
  3. Is a great way to lower your fat intake!
  4. Makes it easy to eat those 5 fruits and veggies each day!
  5. Can help you reduce your overall calorie intake which may lead to weight loss!

Heart disease is the number one killer of men and women in America and Stroke is the leading cause of serious long-term disability. A low sodium diet is essential to help decrease blood pressure….but there is more to the picture! Join me at the St. David’s Round Rock Health & Wellness Center Thursday, May 24th from 6-7:30 pm to learn how to make heart healthy foods taste great. Space is limited so call ( 512) 478-3627 or (888) 868-2104 to register today! I look forward to seeing you there!

Download Event Information

Tarie Beldin, RD, LD
St. David’s Round Rock Medical Center

 

Heart Healthy Chicken Stir Fry

April 6, 2012 in Diet, Recipes with 0 Comments

Our heart healthy chicken stir fry uses fresh ingredients to create a dish that fills any asian take out cravings. Feel guilt-free enjoying this recipe because each serving is only 166 calories.

Ingredients:

  • 1 lb. Chicken Breast – cut into small pieces
  • 1 Tbsp. Cornstarch
  • 1/2 Cup Low Sodium Chicken Stock
  • 1/2 tsp. Pepper
  • 1 Tbsp. Rice Wine (Sake)
  • 2 Cups Chopped Broccoli
  • 2 Tbsp. Sesame Oil
  • 1 Cup Celery
  • 1/2 Cup Yellow Onion
  • 2 Slices Ginger (chopped)
  • 2 Tbsp. Low Sodium Soy Sauce
  • 1 Cup Shredded Carrots
  • 1 Cup Pea Pods

Directions:

  1. Marinate cubed chicken in cornstarch, salt, pepper and wine for at least 1 hour.
  2. Heat pan or wok.
  3. Add 1 Tbsp. sesame oil and marinated chicken. Stir until cooked through.
  4. Remove from wok and place in separate bowl.
  5. Add 1 Tbsp. sesame oil to hot wok.
  6. Add ginger, stir for a few minutes, then gradually add vegetables and stock.
  7. While vegetables are still crispy, add already cooked chicken and remaining seasonings.

Yield: 6 servings

{image}

Grilled Corn Salad with Aspargus

March 29, 2012 in Diet, Recipes with 0 Comments

April 2011: Spring Salads
Who doesn’t love adding an easy and healthy side to their repertoire? Grilled corn, sweet red peppers and asparagus combine in perfect harmony for this tasty salad.

Grilled Corn Salad with Asparagus

  • 6 ears corn, husk and silk removed
  • 1 bunch asparagus spears, trimmed and cut into 1 inch pieces
  • 1 (7 ounce) jar roasted sweet red peppers, drained and chopped
  • 2 cloves garlic, minced
  • 6 basil leaves, chopped
  • 1 tablespoon olive oil
  • 1 tablespoon balsamic vinegar
  • salt and pepper to taste

1. Preheat an outdoor grill for medium-low heat and lightly oil grate.

2. Place the ears of corn on the grill and cook until the kernels are tender, about ten minutes turning frequently. Remove the ears from the grill and cool. Cut the kernels off of the cob.

3. Fill a large saucepan with lightly salted water and bring to a boil over high heat. Add asparagus and cook until just tender, about 1 minute. Drain in a colander and rinse immediately under cold, running water until well chilled. Set aside.

4. Combine the corn, asparagus, roasted peppers, garlic, basil, olive oil, and balsamic vinegar in a large bowl; season with salt and pepper to taste. Serve at room temperature or chilled.

April 2011: Spring Salads

Tiramisu Parfaits

March 16, 2012 in Diet, Recipes with 0 Comments

Fit4Life Cooking Demo: Healthy Desserts
Layers of cream, lady fingers, and espresso combine to create a delicious family favorite. Even better, this version is only 180 calories a serving!

Healthified Tiramisu Parfaits

  • 4 oz. low fat cream cheese
  • 3/4 cup low fat ricotta cheese
  • 1/2 cup powdered sugar
  • 1 tsp. vanilla
  • 6 oz. Yoplait Vanilla Yogurt (fat free)
  • 1/3 cup cold espresso or strong coffee (brewed)
  • 2 Tbsp. coffee flavored liqueur
  • 3 oz. package of Lady Fingers, cut into 1/2 inch cubes
  • 1 oz. semi-sweet baking chocolate (grated) ~ 1/4 cup

In a medium bowl, beat cream cheese with electric mixer on medium speed until smooth. Beat in ricotta cheese, powdered sugar and vanilla until creamy. Beat in yogurt until well blended. In a small bowl, mix espresso and liqueur.

In 8 small parfait glasses, layer half of the Lady Fingers, half of the espresso mixture and half of the cheese mixture. Sprinkle each with 3/4 tsp. grated chocolate. Repeat Layers.

Cover and refrigerate at least 1 hour to blend flavors. Makes 8 servings

180 Calories, 7g fat, 20 mg cholesterol, 24 g carbohydrate, 125 mg sodium

Page 1 of 212»