Nutrition Articles

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 of 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 of 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 summer time 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: 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.

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.

Healthy Eating 101: The Best Grab and Go Breakfasts

Because breakfast is the most important meal of the day and because we live in a fast-paced world, we all need to learn some of the best go-to, easy and healthy breakfasts. Here are some of the top picks for healthy and fast options.

• Smoothies
• Muffins
• Quick Breads
• Frittatas
• Quiches
• Yogurt Parfaits
• Breakfast Sandwiches

Spring Eating 101: Get the Freshest Produce

Before hitting the grocery store or produce stands this season, check out what fruits and veggies you should be getting:

• Apricots – slightly soft, not bruised
• Artichoke – compact head, bright green color
• Asparagus – closed and compact tips, bright green stalks
• Avocado – should be a little “give” when squeezed
• Carrots – crisp, healthy tops
• Collard Greens – dark green, vibrant color
• Mango – more orange/red than green
• New Potatoes – last only a few days
• Pineapple – sniff the bottom for sweet aroma, check for firmness
• Rhubarb – check for bright, crisp stalks
• Spinach – avoid dried out or yellow stems
• Strawberries – pick fragrant, slightly soft ones
• Sugar Snap/Snow Peas – bright green, should feel like they have a snap (not limp)