Nutrition

Paula Recommends ...Grapefruit and Smoked Trout Cobb Salad

Ring in the New Year with a refreshing, palate-cleansing, protein-rich, main dish salad. Rich in whole grains, healthy fat, greens, citrus and protein, it's perfect for brunch or dinner. The newly released CUP Report from AICR (American Institute of Cancer Research www.aicr.org) provides research that calls for a plant forward diet for cancer survivors, rich in fruit, vegetables, whole grains and healthy fats… this delicious salad delivers all.  - Paula Meyer, Mission Training Center Nutritionist 

Ingredients
1 grapefruit, halved and thinly sliced, plus 1/4 cup juice
1 shallot, minced (2 Tablespoons)
2 teaspoons Dijon mustard
Kosher salt and freshly ground pepper
1/4 cup extra-virgin olive oil
3 cups chopped romaine hearts (or greens of choice)
2 cups watercress, tough stems removed
2 cups cooked farro, barley, or rice
8 oz. smoked trout, flaked
1 ripe avocado, pitted, peeled, and sliced

Directions

For the Dressing
1. Whisk together grapefruit juice, shallot, and Dijon.
2. Season with salt and pepper.
3. Whisk in oil.

For the Salad
1. Toss lettuces and farro with 1/3 cup dressing and divide among 4 bowls.
2. Top with flaked trout, avocado slices, and grapefruit.
3. Season with pepper.
4. Drizzle with more dressing, and serve.

Makes 4 servings.

Nutrition Information: Per serving: Calories 414; Total Fat 22.5g; Sat Fat 3.25g; Sodium 53mg; Carbohydrate 35g; Dietary Fiber 7g; Protein 20g


Paula Recommends ...Winter Berry Smoothie Bowl

As the frost forms on the pumpkin and availability of local produce begins to wane, set your sights on affordable frozen fruit! Harvested ripe and frozen quickly, frozen fruit (and vegetables!) are packed with vitamins, minerals, and phytochemicals. No wonder diets rich in fruits (fresh, canned, frozen or dried) can help protect against chronic diseases. This easy smoothie bowl is filled with frozen berries, and topped with nutrient-rich toppings including cacao nibs, which are a great source of flavanols, a family of heart-healthy antioxidants. It’s healthy enough for your next breakfast, lunch or filling snack. Prep Time: 5 minutes. - Paula Meyer, Mission Training Center Nutritionist 

Ingredients
1 cup frozen berries (raspberries, blackberries, blueberries, strawberries)
1/3 cup skim dairy milk or plain, unflavored soy or almond milk
1/2 banana, ripe
1 Tablespoon chia seeds

Toppings:
1/4 cup frozen berries
1 Tablespoon hemp seeds
1 teaspoon cocoa nibs (unsweetened, crushed cocoa beans)

*Note: Other toppings to try: unsweetened, dried coconut, slivered almonds, sunflower seeds, chopped walnuts, and pistachios

Directions
1. Place all ingredients in a blender container. Process until smooth.
2. Pour into a bowl and top with additional frozen berries, hemp seeds, and cocoa nibs or unsweetened, toppings of choice.
3. Enjoy immediately.

Nutrition Information: Per serving: Calories 326; Fat 12g; Sat Fat 2g; Sodium 46mg; Carbs 49g; Fiber 14g; Protein 11g


Paula Recommends ...Winter Squash w/ Mushrooms & Sage

This perfect winter side dish is a simple yet unexpected combination of techniques and flavors. First roasted, then sautéed with shiitake mushrooms, it is finished off with fresh sage, bringing out the sweetness of the squash. Winter squashes, like Butternut, are excellent sources of vitamin A, good sources of vitamin C, potassium, dietary fiber and carotenoids. This simple sauté is just one of many ways this winter staple can be enjoyed. - Paula Meyer, Mission Training Center Nutritionist 

Ingredients
3 cups cubed butternut squash, ½-inch (1 lb.)
2 Tablespoons extra virgin olive oil, divided
4 oz. package fresh shiitake mushrooms, sliced
2 cloves garlic, minced
Salt to taste
4 fresh sage leaves, coarsely chopped
Freshly ground black pepper
1 Tablespoon freshly grated Parmesan cheese

Directions
1. Preheat oven to 350 degrees F.
2. In a medium-sized bowl or zip lock bag, toss squash with 1 Tablespoon olive oil.
3. Arrange butternut squash on baking pan. Roast until fork tender, about 25-30 minutes. Set aside.
4. In large skillet, heat remaining oil over medium-high heat. Add mushrooms, garlic and pinch of salt and sauté 4 minutes.
5. Add sage leaves and continue sautéing 2 minutes.
6. Mix in squash. Continue to sauté another minute.
7. Season to taste with pepper and serve warm garnished with cheese.

Makes 4 servings.

Nutrition Information: Per serving: Calories 121; Total Fat 7g; Sat Fat 1g; Sodium 25mg; Carbohydrate 14g; Dietary Fiber 2.5g; Protein 2.5g


Wake Up Call: The Health Benefits of Coffee

From Healthline

Excerpt: "Not only can your daily cup of joe help you feel more energized, burn fat and improve physical performance, it may also lower your risk of several conditions, such as type 2 diabetes, cancer and Alzheimer’s and Parkinson’s disease. In fact, coffee may even boost longevity.

...For people who eat a standard Western diet, coffee may be one of the healthiest aspects of their diet. That's because coffee is high in antioxidants. (Some) studies show that many people get more antioxidants from coffee than from fruits and vegetables combined. In fact, coffee may be one of the healthiest beverages on the planet."

For the complete article, including more on how coffee can fight depression and make you happier, drastically improve physical performance, help you burn fat, improve energy levels and make you smarter and even lower the risk of certain types of cancer, click here.

 


The Mighty Pomegranate

From Huffington Post |  By Dr. Nalini Chilkov


Excerpt:
 "Greek myths tell us that pomegranates, the fruit of Persephone, can guarantee a return to spring each year. And modern science tells us that pomegranates may indeed be a fruit of the Goddess in its capacity to alter cancer cell growth in a multiplicity of ways.

There are hundreds of studies on pomegranate and cancer. Cancer physiology is complex. Remarkably, constituents of this ruby red fruit speak to a number of significant pathways in the development and growth of cancer cells. Some researchers say that pomegranates and pomegranate juice have the potential to prevent cancer growth. Most of the research has been done on breast cancer, prostate cancer and lung cancer."

For the complete article, including the five reasons to include pomegranates in an anti-cancer diet, click here.

For information on the anti-aging properties of pomegranates, click here.

 

 


Paula Recommends ...Stuffed Zucchini Cups

Inspired by Middle Eastern cuisine, these zucchini ‘cups’ are filled with meat, onion, and rice and cooked in tomato sauce. In addition to offering a good balance of protein, carb, fat and fiber, this dish is a delicious, plant forward meal providing lycopene (cooked tomatoes), quercetin (a flavonoid and one category of antioxidant compounds - onion), as well as manganese, Vitamin B6, Vitamin C and selenium (garlic). - Paula Meyer, Mission Training Center Nutritionist 

Ingredients
3 medium zucchinis, ends trimmed
2 Tablespoons extra-virgin olive oil
⅔ cup chopped yellow onion, divided
3 cloves garlic, minced
1 teaspoon kosher salt, divided (or less/to taste)
1 28-ounce can (about 3½ cups) crushed tomatoes, divided
8 ounces 95% lean ground beef
½ cup uncooked medium-grain white rice
1 teaspoon allspice
½ teaspoon ground cumin
1 Tablespoon chopped fresh mint leaves

Directions
1. Cut zucchinis into 1½-2 inch rounds. Hollow out the center of each round to make it look like a cup, leaving about 1/8” flesh at the bottom of the cup.
2. Dice the removed flesh.
3. In a large skillet, heat olive oil over medium heat. Add zucchini flesh and ⅓ cup onion.
4. Sauté for 3 minutes, then add garlic and ½ teaspoon salt.
5. Sauté for 1 minute, then stir in 2½ cups tomatoes. Turn off heat.
6. In a medium mixing bowl, add remaining ⅓ cup onion, ½ teaspoon salt and 1 cup crushed tomatoes, along with ground beef or turkey*, rice, allspice and cumin. Stir to combine.
7. Spoon the filling into each zucchini cup to the top and place each cup in the tomato sauce, meat side up.
8. Cover skillet, turn heat to low and simmer for 55 to 60 minutes or until a food thermometer reads 160°F when placed in the center of the stuffed zucchinis.
9. Remove from heat and garnish with fresh mint immediately before serving.

Makes 5 servings

Nutrition Information: Per serving: Calories 260; Fat 8.5g; Sat Fat 1.9g; Sodium 466mg; Carbs 34g; Fiber 5.4g; Protein 17g

*Ground turkey breast lowers the calories and fat grams as follows: Calories 246; Fat 6.6g; Sat Fat 0.9g


Berry Good!

From Bottom Line Personal  |  By Bill Gottlieb, CHC

Excerpt:  "Berries Are So Powerful Even Scientists Are Stunned:  If you were asked to make a list of “superfoods”—nutrient-loaded foods that effectively fight disease—you’d probably include items such as kale, beans, walnuts, broccoli, green tea, wild-caught salmon…and berries.

What few people realize: As a superfood, berries—blueberries, strawberries, raspberries, blackberries, cranberries and the like—are in a class by themselves. They can be more health-giving than medications or supplements, according to experts at Harvard Medical School and Harvard T.H. Chan School of Public Health. The antioxidants in berries—anthocyanins, the compounds that give these fruits their lustrous colors—deliver a pure dose of prevention and healing to the brain, heart and every other system and cell in the body. And you don’t have to eat a bushelful to get the benefits."

From heart health, to sharpening your brain to fighting cancer, here’s what you need to know about the amazing power of berries."

For the complete article, click here. 


Paula Recommends ...Simple Turkey Chili

This recipe combines ground turkey, canned kidney beans and plenty of seasoning for a surprisingly light chili with tons of flavor. It's even better the second day. - Paula Meyer, Mission Training Center Nutritionist 

Ingredients
1 1⁄2 teaspoons olive oil
1 lb. ground turkey
1 onion, chopped
2  cups water
1 (28-ounce) can canned crushed tomatoes
1 (16-ounce) can canned kidney beans
1 (1- ounce) can pinto or black beans – drained, rinsed and mashed
1  Tablespoon garlic – minced
2  Tablespoons chili powder
1⁄2 teaspoon paprika
1⁄2 teaspoon dried oregano
1⁄2 teaspoon ground cayenne pepper
1⁄2 teaspoon ground cumin
1⁄2 teaspoon ground black pepper

Directions
1. Heat the oil in a large pot over medium heat.
2. Place turkey in the pot, and cook until evenly brown.
3. Stir in onion, and cook until tender.
4. Pour water into the pot.
5. Mix in tomatoes, kidney beans, and garlic.
6. Season with chili powder, paprika, oregano, cayenne pepper, cumin, salt and pepper.
7. Bring to a boil then reduce heat to low, cover, and simmer 30 minutes.

Nutrition Information: Per serving: Calories 200. Total Fat 2.4g, Cholesterol: 35mg, Sodium 483mg, Total Carbs 25.3g, Dietary Fiber 7.0g Protein 21.5g.


Go Nuts for Nuts

From American Institute for Cancer Research 

Excerpt: "Eating nuts at least four times a week may reduce the risk of cancer overall, including colorectal cancer, when compared to eating nuts less than once a week, finds a new analysis of the research. The analysis focused on the effect of nuts on both cancer risk and type 2 diabetes.

Researchers found 36 studies on the topic overall, including observational, clinical trials, and case controls.

After comparing people who ate the most nuts (typically at least 4-5 times per week) to those who ate the least (typically 1 time per week or less), the study found that the high nut eaters had 15 percent lower risk of cancer overall. In specific cancers, they found lower risk for colorectal, endometrial and pancreatic cancer."

For the complete article, click here.