Nutrition Articles

Eating Healthy Spotlight on: Watermelon

• Besides being made up of nearly 90% water, watermelons are also a great source of significant vitamins and minerals.
• It is chock full of a considerable amount of vitamins A and C. It contains thiamine, riboflavin, vitamin B6, folate and niacin in small amounts. 
• It is a great source of potassium, and
• contains magnesium, calcium, phosphorous and iron in trace amounts.
• Watermelon is also very low in calories, free of fats and cholesterol and is rich in carotenoids.

Recipe: Grilled Scallop and Watermelon Kebabs

• 12 sea scallops
• 4 cups boiling vegetable or chicken broth
• 24- 1”x1” watermelon cubes
• ¼ cup soy sauce
• 1 teaspoon sesame oil
• 1 tablespoon minced garlic
• 1 tablespoon fresh minced ginger 

Cut the scallops into halves across the diameter to create half-moon shapes.  Place them in a heatproof casserole dish in a single layer.  Pour the boiling clear broth over the scallops and let them poach for 5 minutes.  Drain and cool the scallops.  On each skewer alternate one half-moon scallop, then two watermelon cubes, then one half-moon scallop.  Mix together the remaining ingredients and brush the kebabs as they are grilled over a medium-hot grill for 90 seconds per side, turning only once.  Serve warm.

Recipe:  Cajun Chicken with Watermelon Mint Salsa

• 2 tablespoons vegetable oil
• 2 tablespoons granulated garlic
• 2 tablespoons mild chili powder
• 2 tablespoons ground cumin
• 2 tablespoons sweet paprika
• 6 boneless, skinless chicken cutlets 

Mix together the spices.  Coat the chicken cutlets with the spice mixture.  Heat a non-stick skillet over medium high heat and place chicken in pan.  Blacken on both sides and sauté just until cooked through.  Top with Watermelon Mint Salsa and serve immediately.

Watermelon Mint Salsa

• 2 cups chopped seedless watermelon
• 2 tablespoons lime juice
• 1 cup diced seeded tomato
• Minced seeded jalapeno to taste
• 1 tablespoon minced fresh cilantro
• 1 tablespoon minced fresh mint
• ½ cup chopped fresh scallion 

Toss ingredients together, cover and refrigerate until ready to serve.

Healthy Living: Boost Your Immunity with Superfoods

Everyone has heard about how “an apple a day keeps the doctor away” and how your mom always suggests chicken noodle soup when you are sick, but how much does the food you eat really affect your immune system? According to experts, a lot!

Experts say that “Our immune system works most efficiently when lifestyle factors are in balance, and first and foremost is having the foundation of a healthy diet.” 

A diet rich in vitamins and minerals can help your body better prepare to fight off anything that may come its way. To build that proper foundation, here are a few great superfoods that you should be eating or adding to your diet.

1. Yogurt
2. Garlic
3. Blueberries
4. Kiwi
5. Mushrooms
6. Salmon
7. Beans and Lentils
8. Tea 

Experts also say that “Our immune response declines as we age, so it is important to consider every meal as an opportunity to nourish your body and support a healthy immune system.” Start small by adding a superfood each day into your diet and soon enough you start noticing some big changes to your health.

Eating Healthy: Spotlight on Plums

• Plums, and their dried version known as prunes, are very high in phytonutrients, which function as an antioxidant and provide much benefit to the body.
• Eating plums helps in the production and absorption of iron in the body, thereby leading to better blood circulation leading further to the growth of healthy tissues.
• Consuming plums on a regular basis will help prevent macular degeneration and other eye infections.

Recipe: Chicken Breasts with Plum Salsa and Basmati Rice

• 1 ½ cups of water
• 1 cup uncooked basmati rice, rinsed and drained
• ¾ pound plums, pitted and chopped
• ½ medium red onion, minced
• 3 habanero peppers, seeded and minced
• 3 tablespoons fresh minced cilantro
• 1 teaspoon sugar
• ¾ pound boneless, skinless chicken breasts
• 2 teaspoons fresh rosemary, minced
• Salt and pepper to taste
• 2 teaspoons vegetable oil 

Place water in medium saucepan and stir in rice. Bring to boil.  Cover, reduce heat and simmer for 20 minutes. Remove from heat, cool and fluff with fork.  In a bowl, mix the plums, peppers, onions, cilantro and sugar. Cover and refrigerate for 30 minutes.  Season chicken with rosemary, salt and pepper.  Heat vegetable oil in skillet over medium-heat. Place chicken in oil and brown 1 minute per side.  Reduce heat to medium, and cook for 5 additional minutes per side.  Serve over rice with plum salsa.

Recipe:  Fresh Summer Fruit Salad

• ½ cup water
• 2/3 cup sugar
• 3 cups thinly sliced rhubarb
• 15 seedless grapes, halved
• ½ orange, sectioned
• 10 fresh strawberries, hulled and halved
• 1 apple, cored and diced
• 1 peach, sliced
• 1 plum, pitted and sliced
• 15 pitted Bing cherries
• ¼ cup fresh blueberries 

Bring water and sugar to boil in a medium saucepan over medium heat.  Stir in the rhubarb, turn heat to low, cover and simmer until rhubarb is soft, 10 to 15 minutes.  Mash and chill in the refrigerator about one hour.   To serve, mix the grapes, orange, strawberries, apple, peach, plum, cherries, and blueberries with 2/3 cup of the rhubarb sauce.  Stir gently, but thoroughly to coat.  Refrigerate for at least two hours for all the flavors to blend well.

Healthy Picnic Food 101

It’s getting warmer and it’s almost time for picnics, barbecues, and outdoor parties! But just because you aren’t choosing all your meals, that doesn’t mean that you have to pack on the pounds this summer.  Keep these tips in mind at your next picnic:

• Choose lean ground meat when making burgers. You should also try low-fat hot dogs, sausages and bratwurst and other grilled favorites.
• Seafood and chicken are great grilled foods and are both still healthy picnic options.
• Don’t forget your greens and mix in a salad to your picnic or party menu.
• Remember your veggies as they are also great on the grill and as side dishes, especially summertime veggies like squash and zucchini.
• Instead of chocolate desserts, think fruity desserts instead, and take advantage of a season when fruits are plenty.

Eating Healthy Spotlight on: Mangoes

• Mangoes are an excellent source of vitamins A and C, and they are also an excellent way to replenish potassium lost through exercise or for those who are constantly “on the go.”
• An average-sized mango can even contain up to 40 percent of your daily fiber requirement, thereby being a great way to curb constipation and irregularity.
• Mangoes can also help to prevent certain types of cancer and help to lower blood cholesterol levels, too.

Recipe: Jamaican Jerk Chicken Salad 

• ½ cup prepared or purchased honey mustard dressing
• 1 teaspoon finely grated lime zest
• 4 chicken breast halves without skin, boneless
• 1 tablespoon Jamaican Jerk seasoning
• 2 large fresh mangoes
• 10 to 12 cups mixed greens 

Stir together honey mustard dressing and lime zest.  Cover and chill dressing while preparing chicken. 

Rinse chicken and pat dry; sprinkle with Jerk seasoning.  In a large skillet cook the seasoned chicken in hot oil over medium-high heat about 6 minutes on each side until browned and no longer pink.  Thinly slice each chicken breast. 

Arrange warm chicken and mango atop greens on four plates; drizzle with the honey mustard dressing.

Recipe:  Mango Pork 

• 2 medium ripe mangoes
• 1 pork tenderloin, about ¾ pound
• Cooking spray or olive oil
• Salt and pepper to taste
• Hot pepper sauce 

Put pulp of one mango in food processor or blender.

Cut the other mango into small cubes.  Trim pork tenderloin and slice into 1-inch thick medallions.  Flatten slices lightly with hand.  Spray a skillet or medium saucepan with cooking spray or add a small amount of olive oil and heat on medium-high.  Brown pork for one minute on each side. Season each side with salt and pepper to taste. 

Reduce heat and cook pork another five minutes to cook through.  Remove to plate and add mango to skillet or saucepan. Cook puree about, scraping up brown bits of pork, for about 30 seconds.  Add several drops of hot sauce and the mango cubes.  Toss cubes in puree while heating through.  Spoon sauce over pork and serve with pasta or hot cooked rice.