Archives for February 2020

Lenten Recipes Part 1!

February 26, 2020 by Kelly Devine Rickert

Looking for some healthy Lenten recipes? Look no further! These recipes are heart healthy and friendly on the waist line. Enjoy!

~Kelly Devine Rickert
Moraine Valley Registered Dietitian/Wellness Coordinator

One Pot Tomato Basil Pasta
 12 ounces linguine pasta
 1 can (15 ounces) diced tomatoes with liquid
 1 medium sweet onion, cut in ¼ inch julienne strips
 4 cloves garlic, very thinly sliced
 ¼ teaspoon red pepper flakes
 2 teaspoons dried oregano leaves
 4½ cups vegetable broth (use regular broth and NOT low sodium)
 2 tablespoons extra virgin olive oil
 1 bunch (about 10 to 12 leaves) basil, diced
 Parmesan cheese for garnish
INSTRUCTIONS
1. Place pasta, tomatoes, onion, and garlic in a large stock pot. Pour in vegetable broth.
Sprinkle on top the pepper flakes and oregano. Drizzle top with oil.
2. Cover pot and bring to a boil. Reduce to a low simmer and keep covered and cook
for about 10 minutes, stirring every 2 minutes or so. Cook until almost all liquid has
evaporated – I left about an inch of liquid in the bottom of the pot – but you can
reduce as desired .
3. Season to taste with salt and pepper. Add basil leaves and stir pasta several times to
distribute the liquid in the bottom of the pot evenly throughout the pasta as you are
serving. Serve garnished with Parmesan cheese.
Serve with a side salad and whole grain garlic toast

Tilapia Fish Tacos
Serves: 4
Ingredients
Fresh tilapia, 1 lb, cut into 1-inch strips
1 Tablespoons Cajun spice
3 Tablespoons Olive oil, divided
3 Plum tomatoes, chopped
1 Green onion, chopped
1 Teaspoons Ground cumin
2 Lime, juiced and divided
8 Corn taco shells or Mission Carb Balance tortillas
1/2 Cup Sour cream, low fat
1/2 Cup Mexican style finely shredded taco cheese
1 Cups Romaine lettuce, shredded
1 Avocado, sliced
1 Lime, juiced
Lime wedges
1. Preheat oven to 325°F.
2. In a bowl, toss fish with Cajun spices and 2 tablespoons of oil.
3. Place tilapia on a baking sheet and cook for 8 to 10 minutes or until fish turns opaque.
4. In a bowl, mix tomatoes, green onions, cumin, 1 tablespoon oil, juice of one lime, salt
and pepper.
5. Divide tilapia among taco shells and add desired toppings

Sodium and Heart Health!

February 19, 2020 by Kelly Devine Rickert

According to the America Heart Association it is estimated 103 million U.S. adults have high blood pressure or HTN (Hypertension). The guidelines currently are defined as a reading of 130/80 or above. It is important to know your blood pressure level. HTN has been called the silent killer because many people with HTN, don’t know they have it. So, make sure to get your blood pressure checked!

The American Heart Association recommends no more than 2300mg of sodium a day and possibly less, 1500mg per day for adults with HTN.

However, it is estimated the average American diet contains 3400mg of sodium a day. Which isn’t hard to believe. Here is how sodium can add up fast!

Breakfast: Everything bagel with cream cheese (460mg)
Lunch: Lunch meat sandwich (800mg), add a pickle spear (362mg) and small bag of chips (170mg)
Dinner: 2 slices of cheese pizza (1620mg) and side salad with 2 Tbsp dressing (300mg)
Total for day: approximately 3712mg

Cutting back by just 1000mg of sodium a day can help! How do you get started decreasing your sodium intake?

First, be aware where sodium is coming from in your diet. The CDC says the top sources of sodium we eat comes from these 10 foods; breads and rolls, pizza, sandwiches, cold cuts and cured meats, soups, burritos and tacos, savory snacks (like chips, popcorn, pretzels, crackers), chicken (includes processed), cheese and eggs and omelets.

Second, start looking at the nutritional facts on ALL the foods you eat. It can be quite shocking!

While it is hard to add up all the sodium we eat in a day, focus on avoiding very high sodium foods and incorporating more unprocessed whole foods into your diet.

Also, try not adding table salt to your food, 1 tsp of table salt contains 2325mg of sodium, which is all the sodium you need in a whole day, and sodium is already in many foods we eat. In fact, most of the sodium we get isn’t from the salt shaker these days, it is from processed foods, packaged foods, and restaurant foods (meaning it is already in the food when we buy it).

A couple things to keep in mind for label reading:

Food package claims may be misleading, so always look at the nutritional facts when choosing a food that has been processed in some way.
Look for “Salt-free”, sodium-free”, “very low sodium,” and “low sodium” which have less than 140 milligrams of sodium per serving.
Be careful with products that say: “Unsalted,” “No Salt Added,” “Reduced Sodium,” or “Lower Sodium.” These items may be low or may be high in sodium.
When foods start containing 300-400mg of sodium per serving, start thinking “How much of my meal is this making up?” If it is not making up about half your meal, then it is likely too much!

Here are some ideas to incorporate into your diet to decrease your sodium intake.

Fruits and Vegetables: Aim for fresh or frozen, if buying canned opt for the low sodium version, also rinse them off (this helps to get off some of the sodium).

Meats: Aim for fresh or frozen unprocessed meats most of the time and season/prepare it yourself! I like using the low sodium tuna and chicken packs for when convenience is needed. Behind the counter at the deli they will often carry a “low sodium” turkey for sandwiches.

Diary: Milk and yogurt tend to be low in sodium. Swiss cheese, ricotta cheese and mozzarella cheese will have less sodium typically than your cheddar, American or colby cheeses. Processed cheeses will typically be higher in sodium too.

Grains: Most grains are fine, if sodium isn’t added. Bread and rolls tend to make up a lot of sodium in the American diet, but that is because we eat these several times a day. Check labels at the store and choose a lower sodium bread if you tend to eat it several times a day (ranges typically between 100-200mg per slice). Pasta, rice, quinoa, oatmeal, grits and other grains not processed are all fine. Avoid those instant rice or noodle blends with the seasoning in the box or packet. Opt for low sodium versions or salt free versions of crackers, pretzels or chips.

Adding flavor to your food: Try vinegar (red wine or balsamic are my favorites), lemon and lime juice, fresh herbs like cilantro and parsley or dry spices/herbs like garlic powder and rosemary (I love adding these to my chicken or potatoes before roasting). Also, if making tacos, make your own taco seasoning or buy a salt free one like Mrs. Dash.

Here is a sodium Free Spice Blend from Eatright.org you can add to your meat or veggies for flavor!

Spice Blend Recipe (makes about ⅓ cup)

• 5 teaspoons onion powder
• 2½ teaspoons garlic powder
• 2½ teaspoons paprika
• 2½ teaspoon dry mustard
• 1½ teaspoon crushed thyme leaves
• ½ teaspoon white pepper
• ¼ teaspoon celery seed

Looking for more sodium appropriate recipes?

Check out the American Heart Association website for free recipes at http://recipes.heart.org/

Dietitian Approved Heart Health Tips!

February 3, 2020 by Kelly Devine Rickert

With the holiday season behind us, it is time to refocus your goals and get back on track with healthier eating and more activity. What better time to start than National Heart Month? Did you know that heart disease is the #1 killer of Americans? Check out these 10 tips below to help improve your heart health today!

1) Get moving! Incorporate more physical activity every day, outside of scheduled workouts. Walk when possible, take the stairs, and park further away from the entrance. Wearing a pedometer to challenge yourself!

2) Maintain a healthy weight. Research shows the higher your BMI, the more at risk you are for heart disease, diabetes, and other health problems.

3) Ditch the saltshaker! Trimming your sodium intake to 1500 mg or less a day can help keep your blood pressure levels within normal range. (Normal blood pressure is less than 120/80 mm Hg.

4) Increase the Omega 3’s. Aim for at least two servings a week of an oily fish such as salmon or a heart healthy nut such as almonds or walnuts.

5) Aim for 5 (to 9) a day! Fruits and vegetables pack quite the punch! The more produce you eat, the higher your intake will be of heart healthy soluble fiber and antioxidants. Your fruits and veggies help fill you up, as well as helping to ward off that hunger.

6) Quit smoking! Smoking can damage your entire circulatory system, and increases your risk for coronary heart disease among other problems. Enlist the help of your physician or contact your local Quit Now program.

7) Maintain healthy cholesterol/blood sugar levels. Many people do not realize how much of a role your cholesterol levels and blood sugars play in your heart health. The Heart Association considers diabetes one of the six major controllable risk factors for cardiovascular disease. Aim to reduce or keep your fasting blood sugar under 100 mg/dL.

8) Fiber is your friend! Did you know that a diet high in fiber can actually reduce your blood cholesterol levels? For men aim for 30 grams/day, and for women 25 grams/day. Oatmeal, produce, nuts, whole grain cereals, breads and pastas are a great source of fiber.

9) Watch the Fats! We cannot talk about a heart healthy diet without discussing fats, the good vs. the bad. Aim for most of your fat intake to come from heart healthy sources such as nuts, seeds, vegetable based oils like canola or olive, and avocados. Decrease the saturated and Trans fats when you can that are found in high fat animal products and processed foods.

10) Keep a log. Keep a log of your foods can help you determine what lifestyle choices you need to focus on. By writing down everything you eat and drink, you become more aware of what foods you are consuming. You can also try an electronic app such as Lose It! Or MyFitness Pal.

Devine Nutrition Heart Healthy Recipes

Pasta with Zucchini and Roasted Garlic
Ingredients
• 1 pound Rotini, Twists or Spirals, uncooked, whole grain
• 8 medium cloves garlic, peeled
• 1/2 tsp. dried thyme
• 1/2 tsp. dried rosemary, crushed
• 2 Tbsp. vegetable oil
• 3 medium zucchini, coarsely grated (about 5-6 cups)

Directions:
1. Preheat oven or toaster oven to 450. Place your garlic on a 12-inch square piece of foil on the counter. Sprinkle with thyme and rosemary. Pour the oil over the garlic and herbs. Draw up the edges of the foil and make a sealed packet. Bake 20 minutes.
2. While the garlic is baking, cook pasta according to package directions. Two minutes before pasta is done, add the zucchini to the pasta cooking water. Cook two minutes. Drain zucchini and pasta.
3. Open the foil and mash the garlic lightly with a spoon. Toss with the pasta and zucchini, season with salt and pepper and serve.

Sides: Serve with a side salad and whole-wheat dinner roll. (Add baked or grilled chicken breasts to add more protein).

Balsamic Pesto Chicken
Serves 4 Serving size 4 oz Prep time 10 minutes, cook time 4 minutes

Pesto:
2 oz pkg. fresh basil
2 cloves garlic
1/2 tsp fine sea salt
1/2 tsp black pepper
2 tbsp balsamic vinegar
2 tbsp olive oil

1 pound skinless boneless chicken breast
1/4 tsp salt
1/4 tsp black pepper

1. Place all pesto ingredients in processor. Process until smooth, set aside.
2. Preheat grill or broiler.
3. Pound chicken to 1/2 in thickness. Sprinkle with salt and pepper.
4. Grilled chicken on each side until done.
5. Drizzle with pesto

Side suggestions:
Whole grain pasta, quinoa, small red baked potato, grilled or roasted