Food for Thought — Healthy Recipes


Recipes for breakfast, lunch, and dinner

Staff Report



Courtesy photo Egg in a Hole with Kale is a healthy breakfast treat.


Black-eyed Peas and Collard Greens Stew is a health lunch treat.


Sweet and Spicy Shrimp and Zucchini is a health dinner treat.


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.

Recipes

Below are some quick and healthy recipes that will keep you satisfied on fewer calories.

Egg in a Hole with Kale

Meal: Breakfast

Serves: 4

Prep: 15 minutes

Ingredients

• 1 tablespoon vegetable oil

• 1 shallot, small dice

• ½ cup red pepper, small dice

• 1 cup kale, shredded

• 4 thick slices multi-grain bread, middle cut out with a medium cookie cutter

• 4 whole eggs

• Salt and pepper to taste

Directions:

1. In a sauté pan, heat oil and add a diced red pepper and a shallot.

2. Cook for roughly 2 minutes or until soft.

3. Add kale and cook until wilted (remove from pan).

4. Place the slice of bread in a separate, non-stick pan.

5. Add ¼ cup of vegetables in the center of the bread (where the hole was cut) and arrange appropriately.

6. Place the egg over the vegetables.

7. Cook until the egg sets and flip to cook sunny side up.

8. Season lightly with salt and pepper.

9. Ready to serve.

For more information on this recipe and healthy cooking, Pelham Medical Center’s Clinical Nutrition Manager, Priscilla Dhas, recommends visiting http://www.cookforyourlife.org/recipes/egg-in-a-hole-with-kale.

Black-eyed Peas and Collard Greens Stew

Ingredients

• 1 can black-eyed peas, rinsed and drained (about a 14 oz – 1 lb. can)

• 1 bag frozen collard greens or turnip greens (about a 1 lb. bag)

• 1 can Ro*Tel tomatoes with green chilis

• 1 teaspoon Liquid Smoke (I used hickory flavor)

• 1 teaspoon dried oregano

• 1/4 – 1/2 teaspoon sea salt, or to taste

• Freshly ground black pepper, to taste

• Water

• Chopped Vidalia onion, for garnish (optional)

• Tabasco sauce (optional)

Directions

Dump the greens, black eyed peas and tomatoes into a large pot.

Add just enough water to the pot to cover the greens by about an inch. Bring to a boil over high heat, then reduce heat and bring to a simmer.

Add liquid smoke, oregano, and salt. Stir to mix. Cover pot and let simmer 20 minutes, stirring occasionally. The beans should be soft and the greens tender.

Taste; add more salt if needed and a good grind of black pepper.

Ladle into bowls and serve.

Top with chopped Vidalia onion, if desired. And for a real Southern experience, a shake or two of Tabasco.

Source: VegCharlotte

Sweet and Spicy Shrimp and Zucchini

Ingredients

• 2 tablespoons vegetable oil

• 3 garlic cloves, crushed

• 2 medium to large zucchini, halved then sliced into half-inch chunks

• 1 tablespoon dark soy sauce, or to taste

• Freshly ground black pepper, to taste

• 1 pound raw jumbo shrimps, peeled and de-veined

• Sweet chili sauce, 3-5 tablespoons diluted with about 3-7 tablespoons of water, or to taste

Directions

Heat up a wok or a large frying pan to high heat. Swirl in the vegetable oil. Add the garlic and cook very briefly just until aromatic, a few seconds only. Add the zucchini slices and drizzle the soy sauce on top. Stir-fry for a couple of minutes or until tender. Season with a little ground pepper, to taste.

Push the zucchini to the side of the wok/frying pan. If the pan/wok is quite dry at this point, add a little more oil. Place the shrimp in one layer. Let it cook for 1 minute without stirring. Season with a little salt (just a pinch). After 1 minute, stir-fry with the zucchini until it has turned fully opaque, about 1 more minute.

Quickly, stir in the sweet chili sauce and coat the zucchini and shrimp. Serve immediately with some freshly cooked rice.

Source: www.manilaspoon.com

For more information on this recipe and healthy cooking, Spartanburg Regional’s registered dietitian, Kerri Lindberg, recommends visiting www.heart.org

Courtesy photo
Egg in a Hole with Kale is a healthy breakfast treat.
http://uniondailytimes.com/wp-content/uploads/2016/02/web1_Egg-in-a-Hole-with-Kale-CFYL.jpgCourtesy photo
Egg in a Hole with Kale is a healthy breakfast treat.

Black-eyed Peas and Collard Greens Stew is a health lunch treat.
http://uniondailytimes.com/wp-content/uploads/2016/02/web1_black-eyed-peas-and-collard-greens-bowl-1.jpgBlack-eyed Peas and Collard Greens Stew is a health lunch treat.

Sweet and Spicy Shrimp and Zucchini is a health dinner treat.
http://uniondailytimes.com/wp-content/uploads/2016/02/web1_Sweet-and-Spicy-Shrimp-and-Zucchini.jpgSweet and Spicy Shrimp and Zucchini is a health dinner treat.
Recipes for breakfast, lunch, and dinner

Staff Report

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.

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