Food for Thought — Healthy Recipes


Recipes for breakfast, lunch, and dinner

Courtesy photo Apple Cinnamon Steel-Cut Oatmeal in the Slow Cooker is a healthy breakfast treat.


Courtesy photo Tortellini Salad with Fresh Herbs and Tomato Vinaigrette is a healthy lunch treat.


Courtesy photo Slow Cooker Chicken Primavera is a healthy 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.

Recipe

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

Apple Cinnamon Steel-Cut Oatmeal in the Slow Cooker

Servings: 7 (3/4-cup) servings

Ingredients

• 2 apples, cored, cut into 1/2-inch pieces

• 1-1/2 cups fat-free milk (or alternative – unsweetened vanilla almond milk)

• 1-1/2 cups water

• 1 cup uncooked steel-cut oats (regular, not quick-cooking)

• 2 tablespoons brown sugar (or substitute maple syrup or other desired sweetener)

• 1-1/2 tablespoons light margarine

• 1 teaspoon cinnamon

• 1 tablespoon ground flax seed

• Optional toppings: chopped nuts, dried or fresh fruit, additional milk

Directions

Coat inside of 3-1/2 quart (or larger) slow cooker with cooking spray. Add all ingredients (except optional toppings) to slow cooker. Stir, cover and cook on low for approximately 7 hours (slow cooker times can vary). Spoon oatmeal into bowls; add optional toppings if desired.

Recipe can be doubled in 6-quart or larger slow cooker. Increase cooking time 1 hour.

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

(Recipe modified by Kerri Lindberg)

Tortellini Salad with Fresh Herbs and Tomato Vinaigrette

Meal: Lunch

Serves: 15

Prep: 25 minutes

Cook Time: 10 minutes

Ingredients:

• 2 pounds packaged tortellini

• 2 tablespoons extra-virgin olive oil, plus 1 1/4 cups

• 4 cups freshly diced tomato

• 4 tablespoons chopped tarragon leaves

• 4 tablespoons chiffonade basil leaves

• 2 tablespoons minced parsley leaves

• 2 minced shallots

• 6 tablespoons lemon juice

• 1 1/2 pounds fresh mozzarella, sliced 1/4-inch thick into approximately 30 slices

• 4 cups fresh arugula

• Gray salt

• Freshly ground black pepper

Directions

1.) Boil a large pot of salted water.

2.) Place tortellini in boiling water and cook according to package instructions.

3.) Once tortellini is fully cooked, drain water and toss with 2 tablespoons of olive oil.

4.) Mix lemon juice, shallots, diced tomatoes, herbs and remaining 1 ¼ cups of olive oil in a nonreactive mixing bowl.

5.) Season with pepper and gray salt.

6.) Once tortellini is room temperature, toss with vinaigrette.

For more information on this recipe and healthy cooking, Pelham Medical Center’s clinical nutrition manager, Priscilla Dhas, recommends visiting www.cookingchanneltv.com/recipes.

Slow Cooker Chicken Primavera

Yield: 4 Servings

Ingredients

• 1 bell pepper, chopped

• 1 jalapeno, chopped

• 1 yellow onion, chopped

• 2 carrots, chopped

• 6 cloves of garlic, minced

• 6 medium white mushrooms, sliced

• 1 diced tomato

• 1 can tomato sauce

• 1 small can tomato paste

• 4 boneless skinless chicken breasts

• 2 tablespoons Italian dressing

• 2 teaspoons pepper

• 1 box 100 percent whole wheat pasta

• Fresh basil and red pepper flakes, to garnish

Directions

Place bell peppers, onion, garlic, tomatoes, carrots, jalapeno, and mushrooms in slow cooker. Empty the can of tomato sauce into slow cooker. Place chicken breasts on top of vegetables and tomato sauce. Evenly pour Italian dressing over the chicken.

Put lid on slow cooker and set to low, cook for 6-8 hours.

Cook pasta separately according to directions when ready to serve. Carefully remove chicken breasts from slow cooker after 6-8 hours and set aside. Add tomato paste and cooked pasta to sauce in slow cooker and stir.

Serve in pasta bowl and garnish with fresh basil and red pepper flakes.

Courtesy photo Apple Cinnamon Steel-Cut Oatmeal in the Slow Cooker is a healthy breakfast treat.
http://uniondailytimes.com/wp-content/uploads/2016/01/web1_Apple-Cinammon.jpgCourtesy photo Apple Cinnamon Steel-Cut Oatmeal in the Slow Cooker is a healthy breakfast treat.

Courtesy photo Tortellini Salad with Fresh Herbs and Tomato Vinaigrette is a healthy lunch treat.
http://uniondailytimes.com/wp-content/uploads/2016/01/web1_Tortellini.jpgCourtesy photo Tortellini Salad with Fresh Herbs and Tomato Vinaigrette is a healthy lunch treat.

Courtesy photo Slow Cooker Chicken Primavera is a healthy dinner treat.
http://uniondailytimes.com/wp-content/uploads/2016/01/web1_Slow-Cooker-Chicken-Primavera.jpgCourtesy photo Slow Cooker Chicken Primavera is a healthy dinner treat.
Recipes for breakfast, lunch, and dinner

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

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

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