Tag Archives: veggies

Mary Cate Eklund, RD, LDN, LMNT

What can color do for you?


Weight Management

Spring has sprung! We can start to move on from gloomy winter weather and look forward to more color. Spring is the perfect time to take a look at the color on your plate as well. Adding more pigment to your plate increases the variety of foods you eat and the nutrients your body receives, including phytonutrients. Phytonutrients are a group of naturally occurring compounds found in plant based foods that can provide positive health benefits. One of the most common names for phytonutrients are antioxidants. These compounds can provide protection against cancer and support many of our body’s functions. Here are some of the common phytonutrients we find in colorful fruits and vegetables: LYCOPENE- You will find lycopene in … Continue reading

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Ellen Thomsen, MS, RD, LMNT

Don’t forget your vegetables!


Weight Management

We hear it all the time.  Eat more vegetables.  Add more greens.  Make your plate colorful.  The fact that vegetables are good for us, is not a new message.  Yet we have such a hard time fitting them in our diet? Vegetables are naturally low in fat and calories, plus they are loaded with good-for-you nutrients such as vitamins A and C, potassium and fiber.  Vitamin C is imperative to keeping our immune systems healthy and potassium regulates blood pressure – very important things! Most adults need 2 ½ – 3 cups of vegetables per day. Let’s look beyond the side salad and bump up your intake today. Make snack sized portions: chop up bell peppers, broccoli or celery ahead … Continue reading

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CHI Health

Sweet Potato Chili


Farmers Market to Table

This recipe makes 10 servings. Each serving contains 3 g fat, 151 calories, 1 g saturated fat, 0 g trans fat, 9 g protein, 23 g carbohydrates, 7 g fiber, and 99 mg sodium.  Ingredients 1/2 pound lean ground beef 1/2 cup diced onion 1 cup sliced carrots 1 cup sliced celery 1 can (15.5 oz.) reduced sodium dark red kidney beans, drained and rinsed 3 cups (1/2 inch) diced, peeled sweet potato 2 cans (14.5 oz. each) no salt added diced tomatoes, undrained 3 cups water 1 Tbsp. chili powder 1 tsp. ground cumin 1 tsp. dried oregano leaves Pepper to taste Directions In a small skillet, over medium heat, brown the ground beef, stirring to break up pieces, … Continue reading

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CHI Health

Southwestern Spaghetti Squash and Turkey Meatballs


Farmers Market to Table

This yummy recipe makes 4 servings. Each serving contains about 297 calories, 14 g fat (5 g saturated fat, no trans fat, 110 mg cholesterol), 990 mg sodium, 24 g carbohydrate, 4 g dietary fiber, 10 g sugars, and 18 g protein. Ingredients 4 cups spaghetti squash, cooked using whatever method you prefer; if your squash is large, you’ll have more than you need for this recipe 1/2 lb. ground breast-meat turkey 1 tbsp. minced onion 1 tbsp. dried parsley 1 tbsp. dried basil 2 tbsp. breadcrumbs 1 large egg, lightly beaten 1 tbsp. olive oil 2 14.5-oz. cans petite cut diced tomatoes with jalapenos 2 oz. Monterey jack cheese 1/4 cup fresh cilantro Directions Mix turkey with minced onion, … Continue reading

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CHI Health

Summer Squash Saute


Farmers Market to Table

This recipe makes 4 servings. Each serving contains about 149 calories, 10 g fat (3 g saturated fat) 7 mg cholesterol, 176 mg sodium, 11 g carbohydrate, 3 g dietary fiber, 6 g sugars, and 6 g protein. Putting it over a cup of whole wheat spaghetti adds 174 calories, 1 g fat, O g cholesterol, 4 mg sodium, 37 g carbohydrate, 6 g dietary fiber, 1 g sugars, and 7 g protein.  This recipe takes about 10 minutes to cook, once you’ve cut all your vegetables. It’s a good dish to top pasta or serve with grilled chicken, lean beef, or salmon. Ingredients 1 lb. summer squash, green and yellow 2 tbsp. olive oil 1 large onion, chopped (about … Continue reading

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