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Posts Tagged ‘healthy eating’

Healthy Recipe: Eggplant Ricotta Bites

December 9, 2014

These eggplant ricotta bites are a simple yet delicious appetizer that are sure to be a hit at your next party! This recipe is to prepare six servings, to you may need to adjust based off of how many people you plan to have over. The best part? Each serving is only 243 calories.

Eggplant Ricotta Bites (click here to access the full recipe)

  • 1 medium eggplant
  • Kosher salt
  • All-purpose flour, for dredging
  • 2 large eggs
  • 3/4 cup breadcrumbs
  • 1/4 cup grated parmesan cheese
  • 1 tablespoon plus 2 teaspoons extra- virgin olive oil, plus more as needed
  • 2 large plum tomatoes, diced
  • 2 teaspoons red wine vinegar
  • 1 cup ricotta cheese
  • Shredded fresh basil, for topping

If you want to cut down on the amount of fat in the recipe, look for low-fat cheese and instead of using extra-virgin olive oil, you can substitute it for coconut oil. If you want to add more vegetables to this dish, roasted red peppers work well.

As always, making sure to follow a healthy diet plan can help reduce your risk for developing serious conditions including heart disease, diabetes, and cancer. For more information on preventive health care, visit

Healthy Recipe: Wild Rice Dressing with Chestnuts and Cranberries

December 2, 2014

The holidays are going to be here before you know it! Instead of making traditional dressing for your family’s celebration, try substituting in this healthier version made with wild rice. It packs in just as much flavor, and is heart healthy.

Wild Rice Dressing with Roasted Chestnuts and Cranberries (click here for the full recipe)


  • 2 cups uncooked wild rice
  • 2 cups fat-free, lower-sodium chicken broth
  • 2 cups water
  • 1/2 teaspoon kosher salt, divided
  • 1 1/2 cups whole roasted bottled chestnuts
  • 1 cup sweetened dried cranberries
  • 1 1/2 tablespoons unsalted butter
  • 1 1/2 cups halved lengthwise and thinly sliced carrot
  • 1 1/2 cups chopped yellow onion
  • 1 1/4 cups thinly sliced celery
  • 1/2 cup minced fresh flat-leaf parsley
  • 2 tablespoons minced fresh sage
  • 1 tablespoon fresh thyme leaves
  • 1/4 teaspoon black pepper
  • Cooking spray


Health Benefits of Wild Rice

Wild rice is not only heart healthy, but good for diabetics. It’s name is a bit deceiving, since wild rice is not a rice at all. Wild rice is actually a grass seed, meaning that it is not a polished or refined grain like other forms of rice. It also does not contain sodium, which is good news for your blood pressure and your heart.

Wild rice is also rich in antioxidants, vitamins A, C and E, and essential minerals such as phosphorus, zinc, and folate, all which have important functions in your body.

Need more reasons to eat wild rice? It contains twice the amount of protein as brown rice, and has a high fiber content. This combination will keep you feeling full, in addition to lowering cholesterol and keeping your digestion running smoothly.

Consuming the proper amounts of protein and fiber is important when maintaining a healthy lifestyle. For more information of preventive health care, visit

Healthy Recipe: Green Bean Casserole

November 25, 2014

We have a festive recipe that you can whip up just in time for your family’s holiday dinner. Green bean casserole seems to be a staple for the feast, but the original version is packed with sodium, fat and calories. So instead of nixing a classic dish, use this recipe for an updated and lighter version.

Green Bean Casserole with Madeira Mushrooms - click here for the full recipe

  • 1 1/2 pounds green beans, trimmed and halved crosswise
  • 2 tablespoons olive oil
  • 3 cups chopped sweet onion
  • 1 teaspoon chopped fresh thyme
  • 8 ounces shiitake mushrooms, stemmed and sliced
  • 1 (8-ounce) package presliced button mushrooms
  • 1/3 cup Madeira wine or dry sherry
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 3 tablespoons all-purpose flour
  • 1 cup fat-free, lower-sodium chicken broth
  • 1 cup (about 2 ounces) canned fried onions (such as French’s)
  • 1/2 cup (2 ounces) grated fresh Parmigiano-Reggiano cheese

If you aren’t a fan of mushrooms, feel free to substitute in peppers, olives or other vegetables. Also keep in mind that if you prefer to have softer green beans, you can leave the casserole in the oven for a longer period of time.

Vegetables have always been known to benefit any diet. Maintaining a regular intake of vegetables can very well reduce the risk of stroke, cancer, heart diseases, and diabetes. For more information on preventive health care, visit

Healthy Recipe: Broccoli and Cheese Soup

November 18, 2014

A piping hot bowl of soup is the ultimate comfort food during the winter months. While nothing can beat cuddling up with a warm bowl on a chilly night, soups aren’t only game for the winter months. This healthy recipe for broccoli and cheese soup will become a year long staple.

Broccoli and Cheese Soup (click here to access the full recipe)

  • 3 cups unsalted chicken stock
  • 1 3/4 cups broccoli florets, coarsely chopped (about 8 ounces)
  • 1 cup diced yellow onion
  • 1/2 cup chopped carrot
  • 3/8 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 garlic cloves, minced
  • 3/4 cup half-and-half
  • 4 ounces shredded reduced-fat extra-sharp cheddar cheese, divided
  • 1/4 cup fresh flat-leaf parsley leaves

We know you’ll love this delicious soup. Whip up this recipe for a last minute dinner or serve it to friends and family at your next get together. You can’t go wrong with a nice, light dish equipped with heart-healthy, beneficial ingredients.
Vegetables have always been known to benefit any diet. Maintaining a regular intake of vegetables can very well reduce the risk of stroke, cancer, heart diseases, and diabetes. For more information on preventive health care, visit

Ingredient Swaps for Type 2 Diabetes

November 13, 2014

Making a few small changes in your favorite recipes can help transform your favorite meals into a healthier and diabetes-friendly dish. If you have type 2 diabetes, pre-diabetes or are just trying to adopt a healthy diet, here are 10 simple ingredient substitutions that cut fat, sugar and calories, but don’t skimp out on flavor.

Ingredient Swaps

  • Use one-third of the sugar called for in a recipe. Instead of using the whole amount, add in a teaspoon of cinnamon, nutmeg, vanilla, or almond extract to replace the sweetness.
  • Instead of using sugar in a recipe, replace it completely with a natural sugar such as Truvia, which is made from the leaves of the stevia plant.
  • Cut back on the total amount of fat in a recipe by up to one-half by substituting olive oil or coconut oil instead of butter. Also, be sure to only use a low-fat cooking spray to coat pans of baking sheets.
  • Replace all of the oil in a baking recipe with pureed fruit like unsweetened applesauce.
  • If you have a recipe that calls for cheese, using those with strong flavors allow you to use less without cutting down on how the dish should taste.
  • Instead of using a whole egg in a recipe with a quarter cup of egg substitute or two egg whites.
  • Substitute almond, soy and low-fat milk for whole milk.
  • When cooking stock and soup, allow them to cool and skim off the fat at the top. If you are using store bought versions, purchase low-sodium or sodium-free options.
  • Only use whole-wheat flour, whole-wheat pasta and brown rice.
  • Work in fresh vegetables whenever you can. Add broccoli to macaroni and cheese, and put garden veggies in pasta sauce. Try to avoid using canned veggies, since they contain high amounts of sodium.


 Preventing Type 2 Diabetes

When it comes to type 2 diabetes, the goal is always prevention. With diabetes affecting more than 26 million Americans and quickly growing, it’s more important than ever to know your personal risk factors:

  • Family History
  • Race (African Americans, Hispanics, Pacific Islanders, American Indians, Alaska Natives and Asian Americans are at an increased risk)
  • Being Overweight
  • Physical Inactivity
  • Low HDL cholesterol
  • High blood pressure
  • Abnormal fasting glucose screening results

If you have any of these risk factors, or are above the age of 45, it is recommended that you have a blood glucose screening once every three years.


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