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Lemon blueberry oatmeal
Love garlic? Give this quick and easy gnocchi recipe a try on a cold winter's evening. Eating garlic can improve blood pressure, lower cholesterol and reduce the risk of heart disease.
Makes 6 servings
Serving size: 5 balls
Calories 138
Total fat 12g
Cholesterol 91mg
Sodium 174mg
Carbohydrates 3g
Fiber 0g
Sugar 1g
Protein 6g
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.
Love garlic? Give this quick and easy gnocchi recipe a try on a cold winter's evening.
Heart healthy recipe: Roasted Cauliflower Three Ways. Cauliflower contains unique plant compounds that may reduce the risk of heart disease and cancer. You’ll find Italian, Mexican and Indian-inspired versions within this roasted cauliflower recipe.
Preheat the oven to 425 degrees and line a large, rimmed baking sheet with parchment paper for easy cleanup.
To prepare the cauliflower, cut off the nubby base, then quarter it into four even wedges. Slice off just the inner core areas, leaving the rest intact. Cut across each piece to make 1/2″ wide slices, then use your fingers to break apart any florets that are stuck together.
Place the cauliflower on the prepared baking sheet, drizzle with 2 tablespoons olive oil, and sprinkle with the salt and some pepper. Toss until the ingredients are evenly distributed and the cauliflower is lightly coated in oil, adding another drizzle of oil only if necessary.
If you’re making basic roasted cauliflower, arrange the cauliflower in an even layer and bake until it’s deeply golden on the edges, tossing halfway, about 25 to 35 minutes.
Italian version
Arrange the cauliflower in an even layer and bake for 15 minutes. Remove from the oven, toss and sprinkle the parmesan over the cauliflower. Return to the oven and bake until the cauliflower is deeply golden on the edges, about 10 to 20 more minutes. Sprinkle the cauliflower with parsley, lemon zest and red pepper flakes.
Mexican version
Sprinkle the cauliflower with cumin and chili powder and toss until well blended. Arrange the cauliflower in an even layer and bake for 15 minutes. Remove from the oven, toss and sprinkle the pumpkin seeds over the center area of the cauliflower. Return to the oven and bake until the cauliflower is deeply golden on the edges, about 10 to 15 more minutes. Sprinkle the cauliflower with cilantro and lemon zest.
Indian version
Sprinkle the cauliflower with curry powder and toss until well blended. Arrange the cauliflower in an even layer and bake until it’s deeply golden on the edges, tossing halfway, about 25 to 35 minutes. Sprinkle the cauliflower with cilantro and red pepper flakes.
Serving Size: 1 side serving of basic roasted cauliflower. Serves 4.
Heart healthy recipe: Roasted Cauliflower Three Ways. Cauliflower contains unique plant compounds that may reduce the risk of heart disease and cancer.
These spring rolls are refreshing, colorful and fun to make. The filling ingredients are flexible, and they make a fun, gluten-free meal. Cabbage is packed with nutrients, and peanut butter has been shown to positively affect blood sugar control and help decrease the risk of diabetes.
2 ounces rice vermicelli or brown rice noodles
1 teaspoon toasted sesame oil
¼ teaspoon fine sea salt
1 cup torn lettuce, ribs removed
1 cup very thinly sliced red cabbage
2 medium carrots, peeled and cut into matchsticks or sliced into strips with a julienne peeler
1 small cucumber, thinly sliced or sliced into strips with a julienne peeler
2 medium jalapeños, ribs and seeds removed, thinly sliced
¼ cup thinly sliced green onions
¼ cup roughly chopped fresh cilantro
¼ cup roughly chopped fresh mint
8 sheets rice paper (spring roll wrappers)
Peanut Sauce
⅓ cup creamy peanut butter
2 tablespoons reduced-sodium tamari or soy sauce
1 tablespoon toasted sesame oil
2 tablespoons honey or maple syrup
2 cloves garlic, pressed or minced
2 tablespoons rice vinegar
2 to 3 tablespoons water, as needed
Makes 8 servings
To make the spring rolls:
Bring a pot of water to boil and cook the noodles just until al dente, according to package directions. Drain, rinse them under cool water, and return them to the pot. Off the heat, toss the noodles with the sesame oil and salt, and set aside.
Fill a shallow pan (a pie pan or 9″ round cake pan works great) with an inch of water. Fold a lint-free tea towel in half and place it next to the dish. Make sure your prepared fillings are within reach. Combine the green onion, cilantro and mint in a small bowl, and stir.
Place one rice paper in the water and let it rest for about 20 seconds, give or take. You’ll learn to go by feel here—wait until the sheet is pliable but not super floppy. Carefully lay it flat on the towel.
Leaving about 1 inch of open rice paper around the edges, cover the lower third of the paper with a few pieces of butter lettuce, followed by a small handful of rice noodles, some cabbage and a few strips of carrot, cucumber and jalapeño. Sprinkle generously with the herb mix.
Fold the lower edge up over the fillings, rolling upward just until the filling is compactly enclosed. Fold over the short sides like you would to make a burrito. Lastly, roll it up. Repeat with the remaining ingredients.
To make the peanut sauce:
In a small bowl, whisk together the peanut butter, rice vinegar, tamari, honey, sesame oil and garlic. Whisk in 2 to 3 tablespoons water, as needed to make a super creamy but dip-able sauce.
Serve the spring rolls with peanut sauce on the side. You can serve them whole, or sliced in half on the diagonal with a sharp chef’s knife.
Calories 177
Total fat 8g
Saturated fat1.5g
Trans fat 0g
Polyunsaturated fat 2.3g
Monounsaturated fat 3.7g
Cholesterol 0mg
Sodium 426.8mg
Total carbohydrate 13.2g
Dietary fiber 1.5g
Sugars 7.1g
Protein 3.5g
These spring rolls are refreshing, colorful and fun to make. The filling ingredients are flexible, and they make a fun, gluten-free meal.
Squeeze and stir in fresh lime juice and olive oil. Add jalapeno and salt and
pepper as desired.
before serving.
grilled chicken as a salsa.
Total fat: 3.8 g
Carbohydrate: 13 g
Fiber: 4.4 g
Sugar: 1.7 g
Sodium: 220 mg
Protein: 3.3 g
Combine beans, corn, tomato, onion, red pepper and cilantro in a large bowl...
Combine ingredients in a blender and blend until smooth. Top with additional blueberries, serve and enjoy.
Combine ingredients in a blender and blend until smooth. Top with additional blueberries, serve and enjoy.
Thursday, April 21, 2022
Wheat berries are the edible part of the wheat kernel before undergoing any processing. They have a slightly sweet and nutty flavor. These little gems are high in fiber and have been shown to reduce inflammation and boost metabolism.
Serves 8 to 10
Combine water and wheat berries in a saucepan. Bring to a boil. Reduce heat, cover and simmer 55 minutes. Place in a fine mesh strainer, run under cold water to cool quickly, drain. Combine the wheat berries with the remaining ingredients in a large bowl. Serve immediately or cover and refrigerate up to 8 hours in advance. Serve at room temperature.
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.
Wheat berries are the edible part of the wheat kernel before undergoing any processing. They have a slightly sweet and nutty flavor.
A tasty treat that packs some heat. These little chocolates are free of dairy, egg and gluten. Plus, the dark chocolate contains antioxidants, and may improve blood flow and lower blood pressure.
Makes 12 chocolates.
In small saucepan over low heat, melt chocolate until smooth. Spoon a small amount into each mold, and using a small, new paintbrush, coat the mold completely. Place in refrigerator for 5 minutes or until chocolate has set. Remove from fridge, brushing another layer of chocolate to coat, making a thick layer of chocolate shell. Cool in refrigerator until set.
Meanwhile, mash raspberries together with agave and finely minced jalapeño. Fill each mold with raspberry jalapeño filling, leaving room at the top to seal with more chocolate. Reheat remaining chocolate and fill each mold, covering the filling completely. Tap molds on counter to remove any bubbles, return to refrigerator to set.
A tasty treat that packs some heat. These little chocolates are free of dairy, egg and gluten.
These popovers are crisp on the outside, nicely moist within. Using egg whites and fat-free milk make this favorite comfort food guilt-free.
1 cup fat-free milk
1 cup all-purpose (plain) flour
¼ teaspoon salt
4 egg whites
Heat the oven to 425 F. Generously coat 6 large metal or glass muffin molds with cooking spray. Heat the muffin molds in the oven for two minutes.
In a large bowl, add the milk, flour, salt and egg whites. Using an electric mixer, beat until smooth. Fill the heated muffin molds ⅔ full. Bake in the top part of the oven until golden brown and puffy, about 30 minutes. Serve immediately.
Dietitians Tip - Make cheese popovers by topping each cup with 1 teaspoon Parmesan cheese before cooking. The Parmesan cheese adds 7 calories, a trace amount of fat and cholesterol, and 25 milligrams of sodium to each popover.
Calories 101
Fat - trace amount
Cholesterol 1 mg
Sodium 152 mg
Carbohydrates 18 g
Fiber 0.5 g
Protein 6 g
Love the recipe? Download the recipe (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.
These popovers are crisp on the outside, nicely moist within. Using egg whites and fat-free milk make this favorite comfort food guilt-free.
This brunch or dinner frittata uses whole eggs with a higher proportion of whites. Folate-rich asparagus tops this delicious egg dish.
Cooking spray
1 large shallot, minced
2 whole eggs
4 egg whites
1 teaspoon minced fresh dill weed
¼ teaspoon salt
¼ teaspoon pepper
1 cup fresh asparagus in ½-inch pieces, cooked
¼ cup shredded, reduced-fat sharp Cheddar cheese
Directions
Spray large nonstick, ovenproof skillet with cooking spray. Heat over medium heat 30 seconds. Add shallot and cook for 3 to 5 minutes, stirring occasionally, or until tender. Remove shallot to a large bowl.
Beat in eggs, egg whites, dill weed, salt and pepper. Pour egg mixture into skillet. Cook over medium heat 5 to 7 minutes or until almost set. Sprinkle on asparagus and cheese.
Place skillet in preheated broiler, about 4 inches from heat. Heat for 30 seconds to 1 minute or until cheese melts and eggs are set. Watch closely so frittata doesn’t burn. Remove from broiler. Cut in half.
Calories 185
Fat 7.5 g
Cholesterol 193.5 mg
Sodium 555 mg
Carbohydrates 11 g
Fiber 3 g
Protein 20.5 g
Love the recipe? Download the recipe: Spring Asparagus Frittata Recipe
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.
This brunch or dinner frittata uses whole eggs with a higher proportion of whites. Folate-rich asparagus tops this delicious egg dish.
