Nutrition

Paula Recommends ...Egg & Hummus Breakfast Wrap

For a nutritious, delicious, protein-rich wrap, try Mission Training Center Nutritionist Paula Meyer's recommendation for breakfast. This dish can be put in a wrap or just plated. It's a healthy, energy-filled dish you'll love.

Ingredients
1 whole grain tortilla (such as Ezekiel Sprouted Grain)
1 -2 Tablespoons hummus
1 large egg
1⁄4 cup egg whites
1/8 cup chopped yellow onion
2 button mushrooms, sliced
2 cups baby spinach
1 Tablespoon crumbled feta
1 Tablespoon chopped sun dried tomatoes
Sea salt and fresh ground pepper to taste, optional

Directions
1. Spray skillet with cooking spray and saute onion and mushrooms for 3 -4 minutes or until fragrant.
2. Add spinach and saute for a few minutes longer, until spinach has wilted.
3. Add egg and egg whites to pan with veggies and cook for about 2 minutes or until eggs are cooked through. While cooking sprinkle on a little sea salt and ground pepper.
4. Warm up the tortilla and then spread on a layer of hummus.
5. Place the egg scramble in the center of the tortilla and top with sun dried tomatoes and feta.
6. Sprinkle on a little more salt and pepper as well as hot sauce if desired.
7. Wrap tortilla up and serve.

Nutrition information:  Per serving: Calories 300; Fat 13g; Monounsaturated fat 0g; Cholesterol 193; Sodium 574mg; Carbohydrates 27g; Dietary Fiber 6g; Sugar 5g; Protien 21g. Nutrition bonus: Potassium 765mg; Iron 23%; Vitamin A 120%; Vitamin C 32%; Calcium 21%


Cold cucumber soup with basil, green on a white wooden background, top view

Paula Recommends ...Chilled Cucumber Soup with Avocado Toast

Cold cucumber soup with basil, green on a white wooden background, top view

Using the abundance of summer's harvest to make a chilled cucumber soup whirled together in the blender is one of the quiet rewards of the warm months. The trick to making this instant lunch or hearty dinner is not skimping on the seasonings, especially when something as mild as cucumber is the main ingredient. Garlic, a generous amount of herbs, jalapeño and anchovy add plenty of flavor and plant phytochemicals.  - Paula Meyer, Mission Training Center Nutritionist 

Ingredients
1 1⁄2 pounds cucumbers, peeled, halved lengthwise and seeded
2 cups buttermilk (or use 1 1⁄2 cups plain yogurt plus 1⁄4 cup water)
1 large garlic clove, peeled and smashed
2 anchovy fillets (optional)
2 small whole scallions, trimmed
1⁄2 jalapeno, seeded, deveined and chopped
1⁄2 cup packed mixed fresh herbs (like mint, parsley, dill, tarragon, basil and cilantro)
1⁄2 teaspoon sherry or white wine vinegar, more to taste
3⁄4 teaspoon kosher sea salt, plus more to taste
8 slices baguette or other bread, toasted
1 avocado, pitted, peeled and thinly sliced
1⁄2 lemon
2-3 Tablespoons crumbled feta cheese
Extra virgin olive oil, for serving
Freshly ground pepper
2 ears of corn, shucked, kernels sliced off
Fresh dill, for serving

Directions
1. In the bowl of a blender or food processor, combine cucumber, buttermilk or yogurt, garlic, anchovy (optional), scallions, jalapeno, fresh herbs, sherry vinegar and salt. Blend until smooth and adjust seasoning as needed.
2. Smash avocado slices on the toasted bread. Sprinkle with crumbled feta, squeeze the juice of the lemon half over the top and finish each with a drizzle of olive oil and some pepper.
3. Distribute soup between 4 bowls and garnish with raw corn kernels and a drizzle of olive oil.
4. Serve avocado toast on the side.

Nutrition information: Makes 4 servings. Per serving: 375 calories; 14 grams fat; 3.5 grams saturated fat; 51 grams carbohydrates; 6 grams fiber; 600 milligrams sodium; 14 grams protein; 225mg calcium


About Tea: Health and Hydration

From the European Food Information Council

Excerpt: "Tea is the most-widely consumed drink in the world, after water.

...There is much more research published on green tea than black (and other) teas. A recent exhaustive review looking into associations between food and beverage groups and diet-related chronic diseases, reported that tea was the most protective of all of the commonly consumed beverages; people reporting the highest intake of tea was associated with significantly reduced risk of type 2 diabetes (by 16%), cardiovascular disease (by 28%) and cancers (by 34%)..."

For the complete article, click here.


Pepper: The Spice of Life

From Bottom Line Personal  |  By Bill  Gottlieb

Excerpt: "Black pepper is rich in piperinethe pungent compound that triggers a sneeze when it hits the nerve endings inside your nose. Hundreds of studies show that piperine also triggers healing--energizing and protecting nearly every organ and system in your body.

...Cellular and animal research demonstrates that piperine fights ­cancer. Other research shows that piperine can slow, stop or kill prostate, colorectal, lung, cervical, liver and stomach cancers. Piperine also slows angiogenesis, the growth of new blood vessels that feed tumors. It even enhances the effectiveness of radiation and chemotherapy."

For the complete article, including what kind of pepper delivers the most benefits, click here.


Paula Recommends …Basic Corn Chowder

Local, sweet corn, onion, potatoes and milk, with a couple of chopped tomatoes and a handful of parsley from the garden to add flavor and color: This soup is a gift of summer harvest. It's even better as temps drop and warm soup grabs the front row at mealtime.  - Paula Meyer, Mission Training Center Nutritionist 

Ingredients
4 to 6 ears of corn
1 tablespoon neutral oil such as canola or grapeseed
1 medium onion, chopped
2 medium potatoes, peeled and diced
Salt and freshly ground black pepper to taste
2 tomatoes, cored, seeded and chopped
1 cup whole or low fat milk
1⁄2 cup chopped parsley (optional)

Directions
1. Shuck corn, and use a paring knife to strip kernels into a bowl. Put cobs in a pot with 4 cups water; bring to a boil, cover and simmer while you continue.
2. Put butter or oil in a saucepan, and turn heat to medium high. When butter
melts or oil is hot, and onion and potatoes, along with a sprinkling of salt and pepper. Cook, stirring occasionally, until onion softens, about 5 minutes; add tomatoes and cook, stirring for another minute or two.
3. After corncobs have cooked at least 10 minutes, strain liquid into onion potato mixture; bring to a boil, then lower heat to a simmer. When potatoes are tender, add corn kernels and milk and heat through.
4. Taste, and adjust seasonings.
5. Garnish with the parsley, and serve.

Nutrition information: Makes 4 (1 cup) servings. Per serving: 298 calories, 4 g fat (1 g saturated fat) 61g carbohydrate, 9g protein, 7g fiber, 624 mg sodium.


Blue Apron

Blue Apron makes incredible home cooking accessible to everyone by providing access to well-balanced meals without the stress of meal planning. Blue Apron delivers recipes and high-quality ingredients to your door. They’re shipped in refrigerated boxes with each ingredient perfectly measured and ready for cooking for two, three, or four meals (depending on the plan). Blue Apron is a weekly subscription service with no commitment - you can skip a week or cancel at anytime with a week's notice, and delivery is always free. Available in most of the country. For more information, click here.


Green Chef

Green Chef is the certified organic home-delivered recipe option. From wild-caught salmon to GMO-free soybeans, Green Chef ingredients are fresh and sustainably sourced—no synthetic pesticides, no genetically modified organisms, no artificial ingredients, no growth hormones or antibiotics. It offers eco-friendly packaging, insulated, refrigerated boxes and flexible delivery days. Skip weeks when you want to. For more information, click here.


Plated.com

This is a variation on the Blue Apron theme—delicious, nutritious meals delivered to your door, ready to prepare. It costs a bit more but some report that it offers better variety and packaging but that it is not quite as detailed in the instructions it provides. Like Blue Apron, ingredients include peak-season produce, meats raised without antibiotics and artisanal specialty items. For more information, click here.


The Anti-Inflammation Cookbook: The Delicious Way to Reduce Inflammation and Stay Healthy

Recent research reveals that inflammation has a negative impact on general wellness and can worsen many common health conditions including migraines, diabetes, heart disease, weight gain, arthritis, and gastrointestinal disorders. Eating certain foods and avoiding others can be an effective way to diminish and manage inflammation. This cookbook explains which foods are beneficial and why and includes 65 delicious, simple inflammation-busting recipes. For more, click here.