Roasted Brussels Sprouts with Apple and Cranberries Recipe

Packed with antioxidants, vitamins and fiber, Brussels sprouts are sometimes called “mini cabbages.” These vegetables are easy to cook and tasty when combined with fruit, herbs, and nuts. Try this recipe today!

Ingredients

1 pound Brussels sprouts, trimmed and quartered

1 medium sweet (e.g. Gala, Fuji) apple, cored and diced

1/2 cup dried cranberries

1/2 cup apple or orange juice

2 teaspoons canola oil

1 teaspoon minced fresh tarragon

1/4 teaspoon salt, or to taste

1/8 teaspoon freshly-ground black pepper

1/4 cup chopped toasted pecans*

Directions

1.   Preheat oven to 375ºF.

2.   Combine Brussels sprouts, apple and cranberries in a large bowl. Set aside.

3.   Blend apple or orange juice, oil, tarragon, salt and pepper in a small bowl; add to Brussels   sprouts mixture; toss until well coated.

4.   Arrange the Brussels sprouts mixture in a 9-by-9-inch baking dish. Bake for 25 to 30 minutes until the Brussels sprouts are fork tender.

5.   To serve, top with toasted pecans.

Found at: http://www.eatright.org/resource/food/planning-and-prep/recipes/roasted-brussels-sprouts-with-apple-and-cranberries-recipe

Healthy Holiday Parties

‘Tis the holiday season, a time for festive parties and the gathering of friends and family around numerous seasonal dishes. Here are some tips to try to mindfully enjoy all of the celebratory foods:

· When making dishes trying swapping out ingredients to lighten up the dish without sacrificing taste. 

o Ex: Substitute applesauce for oil in quick breads or use sliced almonds as a crunchy topping instead of fried onions.

· Prepare for the party by eating a snack beforehand so you are not tempted to overeat.

· Settle into the party and socialize with the other guests before you eat. 

· Only serve yourself controlled portions from the dishes you enjoy, and pass over those you know are not of your liking. 

· Enjoy leftover turkey in a lettuce salad with apples, pears and cranberries.

Savor all the tastes of the most wonderful time of the year by preparing beforehand and being aware of the food that surrounds you to avoid eating simply because the food is there.  

See these tips and more at: http://www.eatright.org/resource/health/lifestyle/seasonal/helpful-tips-for-healthy-holiday-parties

No More Midnight Munchies

There are multiple reasons a person snacks before bed including: boredom, stress, habit, and being tired. Before you eat after dinner make sure you are actually hungry.  This can be done by asking yourself if you could be just thirsty, tired, or bored instead. The go-to late night snacks are often not nutritious and lead to the consumption of “empty” unneeded calories. Try these tips to end late night cravings:

· Eat Nutritious Meals Regularly: This ensures steady energy throughout the day and can help with appetite controlling hormones. Include adequate protein and fiber in your diet as they can leave you feeling full longer. 

· Get Sleep: Strive for 7+ hours of sleep a night. Studies show that less than 6-7 hours of sleep can affect gut hormones. With adequate sleep you can curb late night snacking by avoiding overeating due to fatigue.

· Limit Distractions: Our enjoyment and satisfaction with meals is altered when distractions are present. We focus more on the other tasks we are trying to do than on what we are eating or how much we have eaten. Turn off the screen, as leaving it on can lead to mindless eating and getting distracted to the point that we forget we have even snacked. 

If you must choose a lighter option, choose things like yogurt, fresh fruit, or air popped popcorn. If still craving something salty or sweet enjoy a small portion and don’t forget to brush your teeth. 

You can find the full article at the following link: http://www.eatright.org/resource/health/weight-loss/tips-for-weight-loss/5-tips-to-curb-your-late-night-snacking.

Functional Foods

Functional foods can be found in grocery stores everywhere, but what are functional foods and why are they important to incorporate in one’s diet? According to the Academy of Nutrition and Dietetics, functional foods are "whole foods along with fortified, enriched or enhanced foods that have a potentially beneficial effect on health when consumed as part of a varied diet on a regular basis at effective levels based on significant standards of evidence."  However, the term “functional” is currently not regulated by the FDA, so it is up to consumer to evaluate the claim.

Functional foods can be divided into several categories including conventional foods (grains, fruits, vegetables, nuts), modified foods (yogurt, cereals, orange juice), medical foods (special formulations of foods and beverages for certain health conditions), and foods for special dietary use (infant formula and hypoallergenic foods). 

Incorporate functional foods in your diet by eating these nutrient dense foods:

· Sardines and/or Salmon for a protein with lots of omega-3 fatty acids which can help with heart disease or joint pain. This functional food is also known to help improve brain function.

· A variety of nuts such as cashews, almonds, pecans, and walnuts. Not only are they a yummy snack, but they can help maintain blood sugar levels while also lowering blood pressure and cholesterol.

· Whole grains, such as barley, that are packed with fiber can help lower cholesterol.

· An assortment of beans - a source of protein, potassium, folate, and fiber.

· Multiple berries, including strawberries, cranberries, blueberries, raspberries or blackberries, as they are low in calories and contain anthocyanin pigments which have been shown to have multiple health benefits.

Read the complete article at: http://www.eatright.org/resource/food/nutrition/healthy-eating/functional-foods

Flavorful Grilling

Grilling is not only a way to cook, it is also an excellent way to add flavor to all types of food. Before the barbecue session, ensure that the grill is clean and that it is adequately fired up to a sufficient temperature.  In addition, the proper equipment, such as a food thermometer, extra plates and utensils, should be available to ensure food safety. There are the traditional grilled dishes, but think outside of the box this summer. Try adding these new items to the barbeque menu:

Lean Alternatives - Try ground turkey breast, which can be up to 99 percent fat free. Instead of grilling up a beef burger, try making turkey burgers as ground turkey can be substituted in a delicious burger recipe and forms excellent patties. Or substitute a grilled marinated Portobello mushroom as the meat on a burger. 

Vegetables - A variety of vegetables can be cooked on the grill. They can be cooked in tin foil or placed directly on a hot grill. Grilling creates rich flavor, seasoned or unseasoned.  Grilled vegetables are also great for you as they are low in calories and packed with nutrients. Try grilling red peppers, eggplant, asparagus, summer squash, or cherry tomatoes. 

Fruit - Grilled fruit can be a tasty and nutritious dessert. Make fruit kabobs or place fruit slices onto the grill. Try grilling pineapples, peaches, or watermelon for unique flavors. 

The full article can be found at: http://www.eatright.org/resource/food/planning-and-prep/cooking-tips-and-trends/get-fired-up-tips-for-healthy-flavorful-cookouts.