- NutritionGeneral Page Tier 3BlogPinch me! Saint Patrick’s Day is around the corner. Between the traditional meal of corned beef and cabbage or a pint (or two) of green beer, finding a nutritious meal can feel like the search for a pot of gold at the end of a rainbow – impossible. But, you are in luck! We gathered recipes for healthy alternatives for your leprechaun treats, just in time for your Saint Patrick’s Day celebrations. Virginia Mirenzi, a certified diabetes educator (CDE) with AAMG Diabetes and Endocrine Specialists, shares how to go green for St. Patty’s day with more veggies and a pot full of good luck: Go Green with a Healthy Shamrock Shake A large McDonald’s Shamrock Shake has 800 calories, 22 grams of fat, and 131 grams of carbohydrates. Celebrate Saint Patrick’s Day with a trimmed-down version of this festive treat. 1 cup crushed ice 1/2 frozen banana 1/2 cup plain Greek yogurt (or vanilla yogurt) or a scoop of protein powder 1 to 2 cups baby spinach 4 fresh mint leaves or 1/8 to 1/4 teaspoon mint extract 1/2 teaspoon vanilla extract 3/4 cup milk (almond, coconut, soy, or cow’s milk) Optional additions: 1 teaspoon chia seeds, which help to thin the shake A squirt of whipped cream or whipped topping A sprinkling of chocolate chips or cacao nibs on top Instructions: Add ingredients to blender and process until smooth. Pour into tall glass and top with whipped cream and chocolate chips or cacao nibs. Nutritional facts: 200 calories, 4 grams of fat, 28 grams of carbohydrates, 3 grams of fiber, 16 grams of protein (varies with ingredient choices). Quick “Corned” Beef Traditional corned beef and cabbage can be loaded with sodium and leave you stuck in the kitchen all day. Here is a quick twist on the tradition, inspired by a recipe from Eating Well magazine: 2 tablespoons pickling spices 1 teaspoon dry mustard 1 teaspoon kosher salt 1/2 teaspoon ground pepper, divided 1 pound skirt steak, trimmed 1 pound of Brussels sprouts, trimmed and halved 2 cups mini carrots 2 cups baby potatoes, halved 4 tablespoons extra virgin olive oil 2 tablespoons malt vinegar or white wine vinegar 1 teaspoon yellow or Dijon mustard Instructions: Preheat oven to 450 degrees. Grind pickling spices in a spice grinder or cleaned coffee grinder and combine in a small bowl with the dry mustard and salt and 1/4 teaspoon of pepper. Toss the veggies in a large bowl with half the spice mixture and two tablespoons of oil. Transfer to a large rimmed baking sheet. Roast until tender for 20 to 30 minutes. Rub the remaining mixture on the steak, and let marinate in spices for 15 minutes. Meanwhile, whisk 1 tablespoon of oil, vinegar, and mustard with the remaining 1/4 teaspoon of pepper in a small bowl. Set aside this vinaigrette to drizzle on veggies before serving. After the veggies cook for 15 minutes, heat 1 tablespoon of oil in a large skillet over medium-high heat. Cook the steak, turning once, 2 to 3 minutes per side for medium-rare, and longer if you’d like it more well-done. Let rest on a clean cutting board for 5 minutes, and then thinly slice against the grain. Drizzle the roasted vegetables with the vinaigrette and serve with the steak. Serves 4. Nutritional facts: 500 calories, 25 grams of fat, 34 grams of carbohydrates, 8.5 grams of fiber, and 37 grams of protein per serving. Rainbow Veggie Platter & DipEating the rainbow (eating a variety of different-colored fruits and vegetables) is a great practice for every day healthy living. Most colorful fruits and veggies have anti-inflammatory and antioxidant effects that may benefit different aspects of your health. 1 pint grape tomatoes 8 oz baby carrots 1 bell pepper sliced 1/2 head broccoli cut into florets 1/4 head cauliflower cut into florets 1/4 red onion sliced 1/4 cup ranch dressing mix 1/4 cup Greek yogurt Instructions Wash all the vegetables. Remove the broccoli stem and cut the broccoli into bite-sized florets. Cut around the stem of the cauliflower and remove the leaves around the base of the cauliflower. Break the cauliflower into bite-sized florets. Slice the yellow bell pepper and red onion. Arrange the vegetables around the platter in a semi-circle, starting with the grape tomatoes on the outside. Then, add the baby carrots, yellow bell pepper, broccoli, and red onion (in that order) Arrange the cauliflower around the bottom of the rainbow so that they form a cloud shape. Mix together ranch dressing mix and Greek yogurt for your healthy dip option. Nutritional facts: Served 4. 180 calories, 3.5 grams of fat, 22 grams of carbohydrates, 4.5 grams of fiber, and 18.5 grams of protein per serving. Whether you’re of Irish heritage or Irish at heart, we hope you find your pot of gold on Saint Patrick’s Day! Author Virginia Mirenzi, CDE, is a diabetes educator with AAMG Diabetes and Endocrine Specialists. Originally published March 13, 2019. Last updated March 15, 2021.0
- NutritionGeneral Page Tier 3BlogWith the holiday season in full swing, you’re likely to be surrounded by food for the next month or so. Family get-togethers, office potlucks and holiday parties offer opportunities to indulge in your favorite holiday treats. You can celebrate with a little less guilt by bringing healthier baked goods to the spread, says Devon Forbes, RDN, bariatric dietitian at AAMC. “When you contribute your own dish that is healthier and lower in fat, you’ll know there is something you can go to if you’re leery of the other baked goods,” Devon says. Fortunately, there are some tricks to preparing delicious, heart-healthy baked goods. One trick is to substitute ingredients in your favorite recipes with healthier alternatives. If you’re concerned about how these substitutions will affect the taste of your favorite desserts, Devon says not to worry. “I’ve used applesauce in place of fats before. The substitutions can actually make for better consistency and provide more nutrients,” she says. “You might have to play around with the recipe to get it right, but cutting the calories, sugar and fat makes it worth trying.” Author Devon Forbes, RDN, is a bariatric dietitian at AAMC. Originally published Dec. 2, 2016. Last updated Nov. 19, 2018.0
- NutritionGeneral Page Tier 3BlogThese vegetable-based zucchini noodles, also known as “zoodles,” are the perfect pasta substitute for a lighter option. Here’s a tip: it works best if you have a spiralizer or spiral cutter. These tools are available at most kitchen stores and often only require turning a handle after cutting off the ends of your zucchini. Try this easy-to-follow recipe for a healthy dose of vegetables, most of which you can find at your local farmers market. INGREDIENTS 1 tablespoon olive oil 2 yellow onions 4 small zucchini, spiral cut ½ cup sliced cherry tomatoes ½ cup sliced mushrooms 1 tablespoon low-sodium soy sauce 2 tablespoons low-sodium teriyaki sauce 1 tablespoon sesame seeds ¼ teaspoon fresh grated ginger INSTRUCTIONS Heat oil in a wok or medium-sized pan over medium heat. Add onions, and cook for 4-5 minutes, or until translucent and tender. Add other vegetables including the spiral cut zucchini and continue cooking for 2 minutes. Add soy sauce, teriyaki sauce and sesame seeds; mix and continue to cook for 5 minutes or until zucchini is tender. Remove from heat and serve. Yield: 4 servings Originally published Aug. 1, 2016. Last updated Oct. 17, 2018.0
- Wellness, NutritionGeneral Page Tier 3BlogNow more than ever, it’s important to do everything you can to stay healthy. And you may have wondered if there are ways to boost your immune system. There’s still much research to be done on the link between your nutrition and lifestyle choices, and your immune system. But here’s what we know now. Your Nutrition Choices You’ve probably seen supplements at the grocery store that claim to support your immune system. But remember this – nutrients work together, so having too much of one nutrient might undermine how effective another one is. Also, unless you are malnourished or have a disease affecting how you absorb nutrients, there’s no evidence that suggests adding extra supplements beyond what you already eat will help. Instead, stick to a healthy diet with a balanced amount of protein, vitamins and other minerals and nutrients. Protein. The body uses protein to build and repair tissues, plus make hormones and enzymes that promote the body’s daily functions. You can get protein from meats, fish, beans, cheeses, eggs, peanut butter, nuts and dairy products. Vitamin A. This fat-soluble vitamin also supports vision, reproduction and healthy organ function. You can get vitamin A from poultry, fish, potatoes, leafy green vegetables and non-citrus fruits. Vitamin C. This water-soluble vitamin supports wound healing and acts as an antioxidant to protect cells. You can get vitamin C from citrus fruits, tomato juice, broccoli, strawberries and cantaloupes. Folate and folic acid. These help create and repair cell’s DNA in your body. Folate and folic acid are in leafy green vegetables, beans, peas, Brussels sprouts and fortified cereals. Selenium. This is a mineral that also supports thyroid gland function and DNA production. You can find it in seafood, poultry, eggs, dairy, meat and whole grains. Zinc. This nutrient supports cell creation and wound healing. Vitamins E, D, B6 and iron could also help support your immune system. Your Lifestyle Choices Your lifestyle can also play a role in how often you get sick. Here are some things you should do to help keep your immune system in top shape. Sleep. You need sleep to rest and recharge. Without it, you increase your risk for developing serious health problems, such as Alzheimer’s disease, obesity and heart disease. Exercise. Exercise is an essential part of a healthy lifestyle. It improves your cardiovascular health, controls your weight, lowers your blood pressure, reduces your risk of many cancer types and protects you from a variety of other diseases. Exercise also promotes good circulation, which allows cells and substances to move through the body and do their job most effective. That helps your immune system. Quit smoking. Smoking increases your risk of infections such as pneumonia and flu. Studies show you could also be at greater risk of developing a severe case of COVID-19 if you smoke or vape. Lower your stress. This year has been full of uncertainty. But it’s still important for you to take care of yourself, because your immune system can weaken when you’re stressed out. Focus on what you can control, instead of what you can’t. There is no magic food or nutrient that can stop you from getting sick. But a balanced diet will help support your immune system – which will help your body fight off infections and diseases. Butternut Squash and Kale Soup This hearty soup is full of vitamins A, C and B6. Ingredients 1 large sweet onion, cut into wedges 4 cups of cubed butternut squash (cut into 3/ 4 inch cubes) 1 tablespoon of olive oil Fresh ground black pepper to taste 1 teaspoon of dried thyme 1 14.5-oz. can of low sodium chicken broth 3/ 4 cup of water 3 cups of chopped kale Directions Preheat oven to 425 degrees Fahrenheit. Line a large baking pan with aluminum foil and spread onion and squash over foil in a single layer. Drizzle vegetables with olive oil and toss lightly to coat; then season with pepper and thyme. Place in oven and bake for 30-35 minutes, or until vegetables are cooked through and starting to brown. Note: take vegetables out at least one during cooking to stir. Combine roasted vegetables, chicken broth and water in a large saucepan and use an immersion blender to blend ingredients together until smooth. If you don’t have an immersion blender to make this soup, you can use a regular blender to blend the vegetables and the liquid together. Heat blended soup over medium heat until heated through, then stir in kale and cook until wilted, about three minutes. Recipe courtesy of the Diabetes Food Hub. Author Ann Caldwell is a nutritionist and registered dietitian at Anne Arundel Medical Center. To reach her, call 443-481-5555.0
- NutritionGeneral Page Tier 3BlogIt’s the holiday season – a time to enjoy our favorite seasonal treats. Watching your sugar or calorie intake this year? We have you covered with these recipes, which offer your sweet tooth a healthier alternative. Snickerdoodles This version of the holiday staple has less added sugar. Ingredients 1 cup trans-fat free tub margarine 1/4 cup stevia sugar blend plus 1 tablespoon stevia sugar blend, divided use 1 large egg 1 teaspoon vanilla extract 2 cups all-purpose flour 3/4 teaspoon baking powder 3/4 teaspoon salt 1 1/2 teaspoons ground cinnamon Directions Preheat the oven to 400°F. In a large bowl, using an electric mixer on medium speed, beat the margarine, 1/ 4 cup stevia sugar blend, egg, and vanilla until smooth. In a medium bowl, stir together the flour, baking powder, and salt. Using the electric mixer on medium speed, gradually beat the flour mixture into the stevia sugar blend mixture just until moistened but no flour is visible. In a small bowl, stir together the remaining 1 tablespoon stevia sugar blend and the cinnamon. Using your hands, shape the dough into 1 and 1/4-inch balls to make 24 cookies. Gently roll in the stevia sugar blend cinnamon mixture, coating lightly. Place about 2 inches apart on a large baking sheet or two small baking sheets. With the palm of your hand or a fork, lightly flatten each ball. Bake for 8 to 10 minutes, or until the bottoms are browned. Serving size one cookie, 91 calories per cookie. Recipe courtesy of the American Heart Association. Mint-Chocolate Meringue Cookies Ingredients 3 egg whites 1/8 teaspoon cream of tartar 2/3 cup granulated sugar 1/4 cup unsweetened cocoa powder, sifted 1/4 teaspoon mint extract 1/3 cup mini chocolate chips or finely chopped bittersweet chocolate Directions Preheat the oven to 300 degrees. Line two baking sheets with parchment paper, securing the edges with tape. With an electric mixer, beat the egg whites and cream of tartar until soft peaks form. Gradually add sugar, 1 tablespoon at a time. Add cocoa powder and beat until the mixture becomes glossy. Add mint extract. Gently fold in chips. Place mixture in a pastry bag fitted with a 1/ 2 or 3/ 4- inch tip. Pipe 1-inch rounds onto the parchment, leaving 1 to 2 inches between cookies. With damp fingertips, press down any peaks. Bake for 25 to 30 minutes, rotating pans halfway through baking. Place baking sheets on a cooling rack for 10 minutes before peeling cookies off the parchment. If a pastry bag isn’t available, spoon mixture into a zip-top bag and snip a ½-inch hole in the bottom corner of the bag. Batter can also be dropped with a tablespoon onto the parchment. Makes about 60 cookies. Serving size one cookie, 15 calories per cookie. Recipe courtesy of the American Cancer Society. Poached Pears with Pomegranate Sauce Ingredients 1/3 cup pomegranate juice 2 teaspoons sugar 1 medium pears (peeled, halved, cored) 1 teaspoon water 1/4 teaspoon grated lemon zest 1/4 teaspoon vanilla extract 2 tablespoons sliced almonds (dry-roasted, crumbled) 1/4 teaspoon cornstarch Directions In a small saucepan, stir together the pomegranate juice and sugar. Add the pear halves with the cut side down. Bring to a boil over high heat. Reduce the heat and simmer, covered, for five minutes, or until tender, turning occasionally. Remove from the heat. Leaving the liquid in the pan, transfer the pear halves with the cut side down to dessert plates. Put the cornstarch in a small bowl. Add the water, stirring to dissolve. Pour into the same pan. Bring to a boil over medium-high heat, whisking constantly. Boil for one minute. Remove from the heat. Stir in the lemon zest and vanilla. Spoon over the pears. Sprinkle with the almonds. Tip: Be sure to use a ripe pear for peak texture and flavor. Using a firm pear not only will require at least twice as much cooking time but also will not be as tender, sweet, and flavorful. Serving size one pear half and one tablespoon of sauce, 120 calories per serving. Recipe courtesy of the American Heart Association. Enjoy!0
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