Food for Thought — Healthy Recipes


Recipes for breakfast, lunch and dinner

Courtesy photo Spinach and Ricotta Scrambled Eggs is a healthy breakfast food that’s quick to make.


Courtesy photo Broiled Salmon with Herb Mustard Glaze is a healthy lunch food that’s quick to make.


Courtesy photo Turkey Barley Loaf is a healthy dinner food that’s quick to make.


SPARTANBURG — Learning new ways to eat is essential to a healthy diet. Reducing the intake of fat, salt and sugar while replacing it with vegetables, fresh fruit and whole grains can prove to be a beneficial dietary change.

Healthier eating habits require a balance of variety and stability.

Variety is the source of the perfect balance of nutrition in a diet. Implementing different food items from each food group can revolutionize your diet, while providing the necessary nutrition.

Stability in a diet allows you to practice moderation without overeating. Having stable eating habits establishes an enjoyable discipline that every healthy eater strives for.

A Healthy Life

Healthy eating and disease prevention go hand in hand. Forming healthy eating habits contributes not only to a longer life, but to a more enjoyable one. The right nutrition provides a healthier quality of life.

Recipe

Below is a quick and healthy recipes that will keep you satisfied on fewer calories.

Spinach and Ricotta Scrambled Eggs

Meal: Breakfast

Serves: 3

Prep: 15 minutes

• 5 large eggs

• 1 tablespoon finely chopped scallion, white and light green parts only

• Salt and freshly ground pepper, to taste

• 1 teaspoon plus 1 tablespoon olive oil or butter

• 4 cups loosely packed spinach leaves, washed and roughly chopped

• ½ cup ricotta cheese

1) Whisk together the eggs, scallion, a pinch of salt and freshly ground black pepper.

2) Heat 1 teaspoon of oil or butter, over medium-high heat. Add the spinach and cook, stirring, until just wilted, about 1 minute. Pour the spinach into a colander and press to let liquid drain.

3) In the same skillet, heat the remaining 1 tablespoon of oil or butter over medium-low heat. Add the egg mixture and stir continuously with a heatproof spatula. Cook, stirring for 2 minutes, then add in the drained spinach and stir for another minute. The eggs should be just cooked. Turn off the heat and stir in the ricotta. Taste for salt and serve immediately with whole grain toast.

Broiled Salmon with Herb Mustard Glaze

Meal: Lunch

Serves: 6

Prep: 12 minutes

Cook Time: 7 minutes

• 2 garlic cloves

• 3/4 teaspoon finely chopped fresh rosemary leaves

• 3/4 teaspoon finely chopped fresh thyme leaves

• 1 tablespoon dry white wine

• 1 tablespoon extra-virgin olive oil

• 2 tablespoons Dijon mustard

• 2 tablespoons whole-grain mustard

• Nonstick olive oil cooking spray

• 6 (6 to 8-ounce) salmon fillets

• Salt and freshly ground black pepper

• 6 lemon wedges

1.) Combine garlic, Dijon mustard, thyme, wine, oil, rosemary and 1 tablespoon of whole-grain mustard in a food processor.

2.) Grind ingredients for roughly 30 seconds.

3.) Transfer ingredients to a bowl and add 1 tablespoon of whole-grain mustard and stir until evenly infused.

4.) Line a heavy rimmed baking sheet with foil and preheat the broiler on low.

5.) Apply non-stick spray to foil.

6.) Place salmon fillets on baking sheet and apply salt and pepper to each fillet.

7.) Broil for 2 minutes.

8.) Apply mustard sauce to individual fillets.

9.) Broil fillets for roughly 5 more minutes or until fillets are cooked through.

Turkey Barley Loaf

Meal: Dinner

Ingredients

• Cooking spray

• 1 large egg white (or 3 tablespoons of egg substitute)

• 1 tablespoon fat-free milk

• 1 pound 90% or higher lean ground turkey

• 1 cup cooked barley, cooked without salt

• 1/2 cup shredded carrot

• 1/4 cup chopped green onions

• 1/4 cup chopped fresh parsley

• 2 medium garlic cloves, minced

• 1/2 teaspoon dry mustard

• 1/4 teaspoon pepper

Directions

Preheat the oven to 350°F. Lightly spray a 9 x 5 x 3-inch loaf pan with cooking spray.

Cook barley as directed if using dried. Chop and shred vegetables while barley cooks.

In a large bowl, lightly beat the egg white and milk. Add the remaining turkey loaf ingredients. Gently combine using your hands or a spoon. Place in the pan.

Bake for 1 hour to 1 hour 10 minutes, or until the turkey registers 165°F on an instant-read thermometer. Remove the pan from the oven. Let stand, covered, for 10 minutes. Cut into 4 slices.

For more information on this recipe and healthy cooking, Pelham Medical Center’s clinical nutrition manager, Priscilla Dhas, recommends visiting http://www.cookforyourlife.org.

Courtesy photo Spinach and Ricotta Scrambled Eggs is a healthy breakfast food that’s quick to make.
http://uniondailytimes.com/wp-content/uploads/2016/01/web1_Spinach-and-Ricotta-Scrambled-Eggs.jpgCourtesy photo Spinach and Ricotta Scrambled Eggs is a healthy breakfast food that’s quick to make.

Courtesy photo Broiled Salmon with Herb Mustard Glaze is a healthy lunch food that’s quick to make.
http://uniondailytimes.com/wp-content/uploads/2016/01/web1_Broiled-Salmon-with-Herb-Mustard-Glaze.jpgCourtesy photo Broiled Salmon with Herb Mustard Glaze is a healthy lunch food that’s quick to make.

Courtesy photo Turkey Barley Loaf is a healthy dinner food that’s quick to make.
http://uniondailytimes.com/wp-content/uploads/2016/01/web1_Turkey-Barley-Loaf.jpgCourtesy photo Turkey Barley Loaf is a healthy dinner food that’s quick to make.
Recipes for breakfast, lunch and dinner

The information for this story was provided by the Spartanburg Regional Healthcare System.

The information for this story was provided by the Spartanburg Regional Healthcare System.

comments powered by Disqus