Fresh Dates Stuffed with Rosemary Mascarpone and Walnuts Recipe

Dates are a sweet fruit packed with potassium and fiber. This soft and chewy option, stuffed with nuts and cheese, is the perfect combination of sweet and salty and is a great dish to enjoy at holiday dinners. The recipe below can be incorporated into main dishes or enjoyed as a dessert.

Ingredients

4 ounces mascarpone cheese

2 tablespoons finely-snipped fresh rosemary

3/4 pound (about 24) pitted fresh Medjool dates

1/2 cup (about 1_ ounces) coarsely-chopped walnuts

Fresh rosemary, for garnish

Directions

1. Combine mascarpone cheese and rosemary in a small bowl, incorporating well. Cover. Refrigerate for about 1 hour for flavors to blend.
2. Slit the dates along one side. Stuff each date with about 1 teaspoon mascarpone cheese mixture, leaving the slit slightly open to expose the cheese mixture.
3. Dip the cheese-stuffed dates in the walnuts along the slit, allowing the walnuts to coat the cheese mixture.
4. Garnish with rosemary leaves, if desired.
5. Refrigerate, covered, until ready to serve.

Nutrition Information

Serving size: 2 dates

Serves 12

Calories: 150; Calories from fat: 70; Total fat: 8g; Saturated fat: 2.5g; Trans fat: 0g; Cholesterol: 10mg; Sodium: 5mg; Total carbohydrate: 22g; Dietary fiber: 2g; Sugars: 19g; Protein: 2g

Sources

https://www.eatright.org/food/planning-and-prep/recipes/fresh-dates-stuffed-with-rosemary-mascarpone-and-walnuts-recipe

For more information about the nutrient benefits of dates, visit the website below:

https://www.medicalnewstoday.com/articles/322548.php

Practicing Safe Food Handling Procedures

Safe food handling practices are crucial in order to prevent the spread of foodborne illnesses. Bacteria cannot be smelled, tasted, or seen, so it is important to take steps to ensure you are keeping your food safe from the grocery store to your plate. Below are some tips to help you practice safe food handling procedures when dealing with meats!

Purchasing  The first step in safe food handling begins in the store. Be sure to always look for the Safe Handling label on the package. This indicates that the meat has been safely processed and will even go over proper tips for preparation and cooking methods. Purchase your meat last, and check to ensure it is tightly wrapped and there are no tears in the packaging.

Storing  Meat stored in the refrigerator should be in the meat bin or in the coldest part of your refrigerator. Cook fresh or raw meats within 3-4 days of purchase. Once the meat is cooked, it should be eaten within 3-4 days and thrown out or frozen after this period. If you are storing meats in the freezer, check that the temperature in the freezer is 0 °F (-17.7 °C) or below.

Preparing  One of the best ways to prevent cross contamination is keeping your hands clean while handling foods. Wash your hands before, during, and after handling raw meats. Another great tip to prevent the spread of bacteria is by using a separate knife and cutting board for raw meat. When thawing any meat, it is best practice to thaw it in the refrigerator or in the microwave--never leave meat out on the counter to thaw. When using the microwave, select the “defrost” setting and cook the meat immediately after thawing. If you are marinating meat, be sure to do so in a covered dish in the refrigerator. Any marinade you wish to use that has been in contact with raw meat must be brought to a boil before putting it on the cooked meat. Using a food thermometer is a great practice to ensure your meat is brought to the proper temperature before serving. Beef, veal, lamb, and pork should all be brought to an internal temperature of 145 °F, poultry should be 165 °F, and ground meats such as ground beef, pork, and lamb should be 160 °F. Reheat leftovers to 165 °F. No cooked food should be left out at room temperature for more than 2 hours.

For more safe food handling practices, check out https://www.eatright.org/homefoodsafety/safety-tips/food/keeping-your-meat-safe

Antioxidant Rich Foods to Implement in Your Diet

Though we may not always be able to see it, our bodies are in a constant battle to fight off infections and diseases. However, some of our everyday activities, such a breathing and exercising, produce free radicals.  These are substances that oxidize our healthy cells. When cells become oxidized, they weaken and are more susceptible to certain cancers and cardiovascular disease.  However, this can be prevented simply by introducing antioxidants into the everyday diet. Antioxidants help to protect cells from damage caused by free radicals, and can be found in Vitamins C and E, and carotenoids such as beta-carotene, lycopene, and lutein.

Carotenoids

Beta Carotene, lycopene, and lutein are primary leaders in fighting against free radical damage along with various 600 carotenoids found in food. These carotenoids are beneficial in preventing the cause of some cancerous diseases as well as macular degeneration. Foods to look for that are high in carotenoids are those that are red, orange, deep yellow, and dark leafy greens. Some examples could be tomatoes, carrots, spinach, Brussels sprouts, sweet potatoes, and broccoli. 

Vitamin E

One of the main health benefits of vitamin E is that it serves as an antioxidant, aiding in the protection against cell damage that could lead to some cancers, heart disease, and cataracts. It also works with other antioxidants, such as vitamin C, as prevention for some chronic diseases. Some great food options containing vitamin E are vegetable oils, salad dressings, wheat germ, margarine, whole grain products, and seeds. 

Vitamin C

Vitamin C is one of the most well-known antioxidants. Some health benefits include protecting your body against infections and cell damage, helping to produce collagen (connective tissue that holds bones and muscles together) and aiding in the absorption of folate and iron. Foods that are high in vitamin C include oranges, grapefruits, strawberries, sweet peppers, tomatoes, potatoes, and broccoli. 

It is recommended to get antioxidants from food sources as opposed to supplements, as supplements do not provide the same health benefits in disease prevention.

Find this information and more at: https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/antioxidants-protecting-healthy-cells

Making the Most Out of Your Meals

Poor diets are all too familiar, especially when life seems to get too busy. Here are 5 tips to leave those bad eating habits behind and get on the right track to a nutritious diet.

Eat Breakfast 

Beginning the day with a nutrient-dense breakfast is important to ensure that you are fueling your body with the right amount of energy to stay focused and active throughout the day. Eating regular meals helps you to avoid choosing options that are poor in nutrients based on hunger later in the day. Your breakfast should include lean protein (such as eggs), whole grains, and fresh, frozen, or canned fruits and vegetables.

Cut Back on Caffeine

High caffeine intake can leave you feeling jittery, interfere with sleep, and lead to a loss in energy later in the day. Try to watch caffeine intakes by limiting yourself to 3 cups of coffee a day, and avoiding extra sugar and additives. A great practice to rely less on caffeine for energy is to eat frequent meals, and drink a lot of water!

Bring Lunch to Work

To ensure you are choosing the right lunch options, try stocking your fridge up with a variety of food choices. Make meals for the week on the weekends so they are ready to go. Be sure to include lean protein and carbohydrates. An example of this could be salmon, rice, and steamed vegetables!

Eat More Fruits and Vegetables

Fruits and vegetables add color, texture, and a variety of vitamins and minerals to your meals. Try finding one new fruit or vegetable during each grocery store visit to try and add a new option to your meals. 

Cook Dinner at Home

It’s important to plan ahead and cook food options that can also be used throughout the rest of the week. A good practice is to cook meals on the weekends or when you have more time and keep the leftover food for the rest of the week. An option could be cooking a whole chicken and slicing it for sandwiches, casseroles, salads, and wraps.

Find these tips and more at: http://www.eatright.org/resource/health/weight-loss/your-health-and-your-weight/out-with-the-old-in-with-the-new

Holiday Hunger

With the holidays quickly approaching, it is the perfect time of year to partake in gatherings and holiday parties filled with a great amount of delicious seasonal foods. Here are some helpful tricks for lightening up your dishes without eliminating the great taste all your guests love. 

• Instead of butter or margarine, try adding a low sodium vegetable broth to your mashed potatoes.

• Substitute small amounts of applesauce for oils, margarine, or butter in muffins and quick breads, like banana bread.

• Replace fried onion rings with sliced almonds for a more nutritious, great tasting crunchy topping on casseroles.

• Use fat-free yogurt, sour cream, and whipped topping for dips, sauces, and pies.

If you are a guest at a holiday party, make sure you are eating a small breakfast the morning of the party that includes whole grains, fruits, vegetables and proteins. Eating small meals or snacks leading up to the party will prevent you from overeating at the event.

These small, but helpful tips will ensure that you and your guests have a happy holiday, leaving feeling satisfied while being able to enjoy the festivities the holiday season has to offer.

Source:

http://www.eatright.org/resource/health/lifestyle/seasonal/helpful-tips-for-healthy-holiday-parties

Skip the Midnight Snack

A recent study showed the relationship between late night snacking and increased risks of heart disease. When given food at the beginning of their rest period, rats experienced a large spike in blood lipid levels as opposed to when they were given food at the beginning of their active phase. With this research, we can see that getting into the habit of eating late night snacks can lead to an increase in blood lipid levels, which puts us at a greater risk for heart disease. Try putting the snacks away before bed, and getting some rest and eating a well-balanced breakfast instead. 

Read the full article at: https://www.sciencedaily.com/releases/2017/11/171109100432.htm

The Most Important Meal of the Day

A recent study was conducted in Madrid to test the effect that breakfast, or the lack thereof, has on cardiac health. The participants in the study filled out a questionnaire relating to their daily food intake and when they ate throughout the day. They were then broken down into three groups: those who skipped breakfast, low-energy breakfast consumers, and those who consumed high-energy breakfasts. The study showed that the participants who either skipped breakfast or consumed low-energy breakfasts had a higher rate of atherosclerosis, or the hardening and narrowing of arteries due the buildup of plaque. These individuals also showed to have higher blood pressure, greater waist circumference, higher body mass index, and more likely to be overweight or obese. They showed to have overall unhealthier lifestyles in comparison to their breakfast eating counterparts, including those with poorer diets and increased alcohol consumption. This study proves that breakfast really is the most important meal of the day! 

To read this research or find similar articles, go to: www.sciencedaily.com/releases/2017/10/171002145635.htm.