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Mexican chopped salad

Read more about Mexican chopped salad

This delicious salad contains apples and tomatoes, both of which are high in antioxidants and fiber. They are also an excellent source of vitamin C, which can protect your eyesight and help prevent heart disease.

Ingredients

Serves 6

1 small head romaine lettuce, cut into ½ inch wide crosswise strips
2 medium tomatoes, cored, seeded and diced
1 small red onion, chopped
1 medium green apple, peeled, cored and diced
½ cup frozen, thawed corn kernels
1 ½ cups crushed, baked low-fat tortilla chips
1 small avocado, peeled, seeded and thinly sliced

Directions

Dressing recipe

⅓ cup pine nuts
1 teaspoon ground cumin
¼ cup red wine vinegar
½ cup extra-virgin olive oil
Salt to taste (optional)
Freshly ground pepper to taste

Mix all dressing ingredients together. Set aside.

Mexican Salad recipe

Combine the lettuce, tomatoes, onion, apple, corn and tortilla chips in a large bowl. Drizzle with 3 tablespoons dressing. Toss gently but well. Top with avocado slices and serve immediately.

Nutritional information

Per serving (with dressing)

Calories 163
Fat 9g
Sodium 75 mg
Carbohydrates 20 g
Fiber 5 g
Protein 3 g

Adapted from “The Joslin Diabetes Great Chefs Cook Healthy Cookbook,” Simon & Schuster, 2002

Love the recipe? Download the recipe: Mexican Chopped Salad (PDF)

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Recipes

Video (Recipes)

Fri, 02/22/2019 - 08:00

This delicious salad contains apples and tomatoes, both of which are high in antioxidants and fiber.

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Fish tacos with strawberry-mango salsa

Read more about Fish tacos with strawberry-mango salsa

Cod fish is high in vitamin B3, B6 and B12 and omega 3 fatty acids, which may help to lower inflammation and your risk of heart disease.

Ingredients

Makes 4 two-taco servings

1 pound boneless, skinless cod fillets
1 tablespoon fresh lime juice
½ teaspoon chili powder
¼ teaspoon ground cumin
¼ teaspoon hot smoked paprika
¾ teaspoon salt, divided
½ teaspoon pepper, divided
1 tablespoon vegetable oil, divided
1 small onion, chopped
1 medium red bell pepper, cored, seeded and chopped
8 corn tortillas (5-inch)

Directions

Strawberry-Mango Salsa recipe

1 cup sliced strawberries
1 cup diced ripe mango (1 small mango)
1 tablespoon minced fresh cilantro
2 teaspoons fresh lime juice
1 small green onion, minced (green part only)
1 small jalapeno chili, cored, seeded and minced
2 teaspoons honey

Combine strawberries, mango, cilantro, lime juice, green onion, chili and honey. Stir well and set aside while making tacos.

Cod Tacos recipe

Place cod on a plate. Brush one side of cod with lime juice. Combine chili powder, cumin, Place cod on a plate. Brush one side of cod with lime juice.

Combine chili powder, cumin, paprika, ½ teaspoon salt and ¼ teaspoon pepper in a small cup. Rub onto cod, on lime juice side. Set aside 10 minutes while preparing vegetables.

Heat 1½ teaspoons oil in large skillet over medium heat. Add onion and bell pepper; add remaining ¼ teaspoon salt and ¼ teaspoon pepper. Cook 7 to 10 minutes, or until vegetables are tender, stirring frequently. Remove vegetables from skillet, set aside and keep warm.

Place remaining 1½ teaspoons oil in skillet; heat over medium-high heat until sizzling. Pour off any accumulated liquid and place cod, seasoned side up, in a single layer in the skillet. Cook 3 minutes. Gently turn over and cook 4 to 6 minutes or until fish is firm and lightly browned. Remove from skillet. Flake with a fork.

While fish is cooking, wrap tortillas in a damp paper towel. Microwave for 20 to 30 seconds or until warm and tender.

To serve, arrange fish chunks on tortillas. Top tortillas with a heaping tablespoon of onion and bell pepper; fold and serve. Serve salsa on side.

Note: If desired, grill cod instead.

Nutritional Information

Per serving

Calories 285
Fat 4.5 g
Cholesterol 60 mg
Sodium 530 mg
Carbohydrates 35.5 g
Fiber 5.3 g
Protein 23 g

Download the recipe

Love the recipe? Download the Cod Tacos with Strawberry Mango Salsa Recipe (PDF).

Recipes

Video (Recipes)

Mon, 02/04/2019 - 08:00

Cod fish is high in vitamin B3, B6 and B12 and omega 3 fatty acids, which may help to lower inflammation and your risk of heart disease.

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Carrot ginger soup

Read more about Carrot ginger soup

This healthy carrot ginger soup is made with fresh carrots, a hint of fresh ginger and a touch of white wine blended until creamy, perfect for lunch or dinner.

Ingredients

Makes 48 ounces

13 carrots peeled
1 large white onion
1½ oz. fresh ginger
6 cloves garlic
4 cups vegetable stock
½ cup white wine

Directions

Chop carrots and Onions in large dice and place in large pot. Peel and rough chop ginger and place in pot. Add cold wine and vegetable stock and bring all ingredients to a simmer. Simmer for 20 minutes and allow to cool for 10 min.

Place all ingredients in blender and blend smooth. Place in refrigerator and allow to cool overnight to allow flavors to fully develop. Season with kosher salt to taste.

Love the recipe? Download the Carrot Ginger Soup Recipe (PDF)

Recipes

Video (Recipes)

Mon, 02/04/2019 - 08:00

This healthy carrot ginger soup is made with fresh carrots, a hint of fresh ginger, perfect for lunch or dinner.

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Grilled ratatouille salad

Read more about Grilled ratatouille salad

Eggplants are the main attraction in this healthy, easy to make Grilled Ratatouille Salad recipe. Eggplants are high in antioxidants, may lower overall cholesterol and help improve blood flow. Add colorful red bell pepper, yellow summer squash and ripe tomatoes to this version of ratatouille for the perfect “flavor of summer” any time of year.

Ingredients

Makes 4 servings

2 Japanese eggplants
1 medium sweet onion, such as Vidalia
1 medium summer squash
1 medium red bell pepper
Olive oil
2 medium ripe tomatoes, chopped
2 tablespoons chopped, pitted black olives
1 tablespoon chopped fresh basil
1 tablespoon chopped Italian parsley
½ teaspoon crushed dried oregano
¼ teaspoon crushed dried thyme
1 tablespoon red wine vinegar
Salt and pepper to taste
¼ cup grated Parmesan cheese
2 cups cooked brown rice, optional

Directions

Slice the eggplants ½ inch thick. Slice the onion ½ inch thick. Quarter the squash lengthwise. Cut the bell pepper into ½ inch pieces lengthwise. Brush the eggplant, onion, bell pepper and squash lightly with oil.

Place in a vegetable basket and grill on a hot grill. Remove the onion, bell pepper and squash after 10 minutes or when browned and tender; remove the eggplant after 12 minutes or when browned and tender.

Coarsely chop the grilled vegetables. Place in a bowl. Add the tomatoes, olives, basil, Italian parsley, oregano, thyme, 1 tablespoon olive oil, vinegar, salt and pepper to taste. Toss with cheese. Spoon rice onto 4 plates, if desired. Top with ratatouille.

Nutritional information

Per serving*

Calories 260
Fat 10 g
Cholesterol 4 mg
Sodium 450 mg
Carbohydrates 33 g
Fiber 4.5 g
Protein 6.7 g
*Per serving information includes rice seasoned with ¼ tsp salt.

Love the recipe? Download the recipe: Grilled Ratatouille Salad (PDF)

Recipes

Video (Recipes)

Mon, 01/21/2019 - 08:00

Eggplants are the main attraction in this healthy, easy to make Grilled Ratatouille Salad recipe.

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Kale salad with lemon vinaigrette

Read more about Kale salad with lemon vinaigrette

If you have never prepared kale, you will see the direction say to massage the dressing into the kale. Sounds strange right? But do it anyway, it will make a huge difference. The leaves transform from tough to tender as the cellulose structure breaks down, it will even change to a deeper, darker green.

Ingredients

Makes 10 servings

5 bunches black Tuscan kale
1 tablespoon red pepper flakes
¾ cup dried blueberries
½ cup fresh lemon juice
¼ cup honey
1½ cup olive oil
1 teaspoon salt

Directions

Lemon Vinaigrette recipe (yields 2 cups)

½ cup fresh lemon juice
¼ cup honey
1½ cup olive oil
1 teaspoon salt

Place all ingredients in blender and blend for 1 minute.

Kale Salad recipe

Clean stem off kale and chop in to ½ in strips.

Toss cleaned and chopped kale with ½ cup of lemon vinaigrette. Lightly massage the dressing into the kale. This should be done at least 8 hours before you serve kale; overnight is preferred.

Right before serving, place kale, red pepper flakes, dried blueberries and ½ cup of the lemon vinaigrette into a mixing bowl. Toss all together; add more vinaigrette if desired. Season with salt and pepper to taste.

Download the recipe

Love the recipe? Download the Kale Salad with Lemon Vinaigrette Recipe (PDF).

Recipes

Video (Recipes)

Wed, 01/02/2019 - 08:00

If you have never prepared kale, you will see the direction say to massage the dressing into the kale.

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Blueberry and ricotta cheese pancakes

Read more about Blueberry and ricotta cheese pancakes

Fresh ricotta makes these pancakes incredible

These pancakes are really easy to mix together and are so much better than any box mix. You can replace the blueberries with other fruit, but there's something so amazing about ricotta cheese together with blueberries.

Ingredients

Makes 4 servings

1 cup flour
2 teaspoons baking powder
¼ cup sugar
¼ teaspoon salt
1 cup reduced-fat milk
2 eggs, beaten
½ cup ricotta cheese*
2 cups blueberries, divided (may substitute raspberries or sliced strawberries)
Vegetable oil
Maple syrup (optional)

*Use either reduced-fat or regular ricotta cheese, which will result in richer-tasting pancakes.

Directions

Combine flour, baking powder, sugar and salt in a large bowl. Stir well. In a small bowl, whisk together milk, eggs and ricotta cheese. Pour over flour mixture and stir briefly to mix. Do not beat. Stir in 1 cup blueberries.

Lightly grease a griddle (or very large skillet) with oil and heat over medium heat. Drop in pancake batter to form 6 pancakes. Cook pancakes until bubbles form on top and edges turn golden, about 2 minutes. Flip over and cook second sides about 2 minutes or until golden. Remove pancakes and keep warm. Repeat with remaining batter to form 6 more pancakes.

Arrange on 4 serving plates. Top each stack with ¼ cup blueberries. Serve with maple syrup if desired.

Nutritional information

Per serving

Calories 325 (with whole-milk ricotta cheese)
Fat 7 g
Cholesterol 230 mg
Sodium 85 mg
Carbohydrates 48 g
Fiber 2.5 g
Protein 11.5 g

Download the recipe

Love the recipe? Download the Blueberry and Ricotta Cheese Pancakes Recipe (PDF).

Recipes

Video (Recipes)

Wed, 01/02/2019 - 08:00

These pancakes are really easy to mix together and are so much better than any box mix.

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Feeling tired? 8 tips for better sleep

Read more about Feeling tired? 8 tips for better sleep

Sleep isn’t a luxury, it’s a necessity

Sleep. We all need it. But few of us consistently sleep as long — or as restfully — as we should for optimum health.

In this infographic, learn eight tips to get your eight hours of sleep each night and six bedtime snacks that contain the right combination of proteins and carbohydrates to get you ready for bed tonight.

Download the 8 Tips for Better Sleep Infographic (PDF)

Lifestyle

Infographic (Lifestyle)

Mon, 08/07/2017 - 08:00

In this infographic, learn eight tips to sleep better.

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5 health risks for baby boomers

Read more about 5 health risks for baby boomers

These chronic diseases are among the top causes of death and disability in Boomers.

Chronic health conditions for adults 50 to 60 years of age

Baby Boomers are the 76 million people born between 1946 and 1964, in the relative calm and prosperity following World War II.

Despite their optimistic outlook and general affluence, Baby Boomers face unprecedented health challenges. The U.S. Centers for Disease Control and Prevention (CDC) reports that 60 percent of adults age 50 to 64 suffer from one or more chronic health conditions. These chronic diseases are among the top causes of death and disability in Boomers.

> Generation X: 5 Health Risks You Need to Know About (Infographic)

Lifestyle

Infographic (Lifestyle)

Fri, 03/31/2017 - 08:00

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Skin smarts: how to take care of your skin as you age

Read more about Skin smarts: how to take care of your skin as you age

No sunscreen protects you completely

Your skin. We often call it (affectionately, of course) your birthday suit. It’s your body’s largest organ, weighing in at roughly eight pounds and covering about 22 square feet.

Many skin changes are just a normal part of the aging process. However, others can signal health problems. It pays to know what is normal and what is not.

Learn what you can do to protect your skin as you age--be kind, be gentle and be aware.

Lifestyle

Infographic (Lifestyle)

Fri, 06/30/2017 - 08:00

Skin Smarts: How to Take Care of Your Skin as You Age

Learn what you can do to protect your skin as you age--be kind, be gentle and be aware.

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Generation X: 5 health risks you need to know about

Read more about Generation X: 5 health risks you need to know about

Health risks for America's "sandwich generation" of 1965-1980

If this description resonates with you, you may be a member of Generation X, also known as “America’s neglected middle child,” the boomerang generation and the sandwich generation. Generation X adults were born between 1965 and 1980, after the infamous Baby Boomers and before Millennials, the largest generation in history.

Your late 30s and 40s are a time of transition. Some of the indicators of heart health — such as blood pressure, waistline and cholesterol — may begin to creep upward, putting you on notice that you cannot take your heart health for granted. You’ll also start noticing normal signs of aging, including graying hair, thinning skin and even your first few wrinkles.

> Generation X: 5 Health Risks You Need to Know About (Infographic)