Seasonal Spring Foods

Eat Seasonally and Spring into Action!

As you look around and see the flowers blooming and hear the birds singing you know that spring is around the corner.  It’s a perfect time to look at what is in season and try to incorporate fresh, wholesome foods into your diet, and maybe try out a few new recipes. 

What are the Spring Seasonal Foods you should be looking for at the farmer’s market or in your local grocery store?

Apricots, artichokes, asparagus, grapefruit, green onions, leeks, lemons, lettuce, maple syrup, mint, mushrooms, parsley, radishes, rhubarb, spinach, spring onions, strawberries, wild greens.

Here are some recipes to help you get started:

Couscous with Tomatoes and Asparagus:

1 ¾ c. vegetable stock or water

2 c. whole wheat couscous

4-6 T. molasses

½ c. pecans, chopped

4 medium tomatoes

16 oz. asparagus

Balsamic vinegar

Cracked Pepper

Bring the vegetable stock to a boil, then turn off the heat, stir in the couscous, cover and let sit for 10 min.  In a separate saucepan, heat the molasses; then add the apricots, pecans, and molasses to the couscous, and fluff gently with a fork.

Preheat the oven to 450 and broil the tomatoes by cutting the core out and placing them upright in a casserole dish, season with pepper and drizzle balsamic vinegar into the core.  Bake for 20 minutes or until skins are peeling away and tomatoes are softening.

Snap the woody ends from the asparagus and place the asparagus in a skillet on high heat with pepper, cook for 4-6 minutes or until shoots begin to brown slightly.

To serve – place couscous on a plate, top with a broiled tomato and place asparagus around the couscous.  Serves 3-4 people.

(Adapted from the Engine 2 Diet)

Mushroom Stroganoff

1 large yellow onion, chopped

8 oz. cremini or other wild mushrooms, sliced

8 oz. white mushrooms, sliced

4 cloves garlic, minced

4 T. whole wheat flour

3 T. balsamic vinegar

½ c. milk or milk substitute

Thyme to taste

16 oz. cooked whole wheat fettuccini noodles

Cook the onion in a nonstick skillet on high heat for 3 minutes, add the sliced mushrooms and garlic and cook until mushrooms begin to release their own juices.  Sprinkle the flour over the mushrooms and stir with a whisk or wooden spoon until evenly dissolved.  Add the vinegar and milk, stirring continuously until the sauce thickens.  Add thyme.  Serve warm over cooked noodles.

(Adapted from the Engine 2 Diet)

Sliced Strawberries and Chocolate Sauce

1 t. cornstarch

½ c. water

3 T. maple syrup

2 T. cocoa powder

1 t. vanilla

2 c. sliced strawberries

Mix the cornstarch with a small amount of water until there are no lumps, then whisk in remaining water, syrup and cocoa.  Cook in a heavy saucepan over low heat, stirring continuously until sauce thickens.  Remove from the heat and stir in the vanilla.  Drizzle the sauce over the strawberries.

(Adapted from the Engine 2 Diet)

Lower Your Cholesterol Without Medications

So what is too high when it comes to cholesterol? There are a few important markers your doctor will test for and here are the recommended levels:

• Total cholesterol- under 200 milligrams of cholesterol per deciliter of blood (mg/dL).
• LDL or "bad" cholesterol- this is the type contributes the most to buildup in the arteries- under 100 mg/dL
• HDL or "good" cholesterol- this type actually helps keep arteries clear- above 60 mg/dL
• Triglycerides- an additional type of fat in the blood- below 150 mg/dL

Because people with high cholesterol are at a greater risk of heart disease, it's important to take steps to keep levels in the healthy range.  Lifestyle changes, such as losing weight, exercising and eating a healthy diet can all lower cholesterol.

Here are some foods to eat to help improve your lipid (fat) levels.

Oats and Barley- When it comes to heart health, we always mention oatmeal. But other grains, like barley, is also a healthy pick. Both are packed with fiber, which helps keep you full for longer so you reach for the chips less. But fiber does more than just keep you slim. Soluble fiber, the kind that the body can digest, seems to reduce the amount of cholesterol the body absorbs from the intestines, lowering total cholesterol and LDL or "bad" cholesterol in the process.

Fish- Fatty fish and the right seafood can lower cholesterol for a couple of reasons. First, eating more fish might mean that you're replacing meat in your diet, and meat contains more LDL-boosting saturated fats.  Second, fish like salmon, sardines and albacore tuna are high in omega-3 fatty acids, which have been shown to lower triglycerides.

Nuts- Toss them in salads, sprinkle them on oatmeal or snack on them by the perfectly-portioned handful. Just about any variety of nuts can lower total cholesterol, LDL and triglyceride levels, according to a 2010 analysis of data from 25 studies on nut consumption.

Olive oil- Swapping the saturated fats found in butter for the unsaturated ones in oils is a good idea for both your waistline and your heart. Doing so can help reduce total cholesterol, but using olive oil in particular may also increase HDL, or "good" cholesterol.

Apples- a medium-sized apple contains about 4 grams of LDL-lowering soluble fiber, or about 17 percent of your recommended daily intake. An apple a day can keep the heart doctor away!

Strawberries- are rich in pectin, a type of soluble fiber that can lower LDL. One study found that supplementing a heart-healthy diet with strawberries had similar results to adding oats to a heart-healthy diet!

Citrus Fruits- You'll also find pectin in oranges, grapefruits and other citrus fruits. And adding more fiber to your diet can lower blood pressure and reduce inflammation, both of which help your heart.

Beans and Lentils- Kidney, navy, garbanzos- your favorite beans and lentils are all great sources of soluble fiber, which helps keep you full and can reduce cholesterol.  A 2008 study from Arizona State University found that people who ate a half-cup of beans a day (at the time, the recommended amount according to the U.S. Dietary Guidelines for Americans) over a 24-week period lowered their cholesterol by 8 percent.

Soy- Like with fish, if you're eating soy, there is a chance that you're eating less meat, which is higher in saturated fat and cholesterol. Soy is unique in the fact that it's a great source of protein, and yet it's free of any animal products, so it's also cholesterol free. A 2010 study found that eating soy can result in a moderate 8 to 10 percent decrease in total cholesterol.

Red Wine- You probably already know that a little alcohol - in moderation of course – can be good for you. Part of the reason why? A 2000 study established that an occasional glass of wine can raise HDL, or "good" cholesterol.  Red wine may be particularly beneficial, since it's rich in antioxidants, which may lower LDL levels. (women no more than 1 glass per day, men no more than 2 glasses per day).

Avocados- Like olive oil, avocados are rich in cholesterol-lowering unsaturated fats. Monounsaturated fats found in avocados may lower LDL and raise HDL- but probably only if you are replacing unhealthier dietary fats with these heart-healthy ones. Put a few slices of avocado on a sandwich instead of mayonnaise, use some on your morning toast instead of butter. 

Green Tea- The miracle drink has been linked to everything from fighting cancer to keeping the mind sharp, but few studies have truly explained why green tea is such a powerful health elixir and just how much of it you'd need to drink to see results.  While it does appear to lower "bad" cholesterol, it's only a slight reduction- and you'd probably have to drink quite a few mugs full to see a difference. Chugging green tea isn't a good idea for everyone; it can interfere with some medications. Try a cup of this tea instead of coffee loaded with sugar and creamer for a fresh and lighter morning routine.

(Adapted from The Huffington Post | By Sarah Klein)

Cauliflower and Chickpea Stew with Quinoa

2 T. olive oil

1 medium onion, chopped

1½ t. ground cumin

½ t. ground ginger

Kosher salt and pepper

1 28 oz. can whole tomatoes

1 15 oz. can chickpeas, rinsed and drained

1 med sized head cauliflower, cored and cut into small florets

½ c. sliced almonds, lightly toasted

1 5- oz package baby spinach, chopped

1 c. quinoa

Heat the oil in large saucepan over medium heat.  Add the onion and cook, stirring occasionally, until it begins to soften, 4-5 min.  Add the cumin, ginger, ¼ t. salt, and ¼ t. pepper and cook, stirring, until fragrant, 1 min. more.

Add the tomatoes and their liquid (crush the tomatoes with your hands as you add them), chickpeas, cauliflower and 1 c. water and bring to a boil.  Reduce heat and simmer, stirring occasionally, until the vegetables are tender and the liquid has thickened slightly, 15-20 min.  Fold in the spinach and cook until wilted, 1-2 min. more.

Meanwhile, cook the quinoa according to package directions.  Serve with the stew and sprinkle with almonds.

Enjoy!  And have a wonderful week!

For more information or to set up a free 10 Minute consultation:

Carena Lowenthal, MS, RD, CDN

www.carenalowenthal.com

224

Fifth Avenue

, Floor 3

New York, NY 10001

917-882-5033

carena@carenalowenthal.com

Is it more expensive to eat healthy foods?

Unfortunately this is a misconception but based on where people live, it may be difficult to access healthy food and thus it becomes more expensive or just more time consuming to find the right foods.  Planning is a key component to eating healthier and on a budget.  If you can spend a bit of time at a grocery store, a farmer's market, or now a days even your local pharmacy - you are bound to be able to pick up some items to help your body your bank account (um - and perhaps help reduce medical bills and prescriptions per month).

How to do this:

1) Eat a healthy (and cheap) breakfast at home.  Slow cooked oats are a great source of low fat, high fiber, filling calories that will hold you over until you get to lunch.  Add some fresh or frozen berries to this and boom, even better.  (vs. the cost of a chain store bought donut, muffin, egg sandwich, etc... much cheaper).

2) Lunch - plan ahead.  On the weekend get a loaf of whole wheat bread or a pack of whole wheat pitas.  Then use your imagination on what to fill with - hummus and veggies, turkey and swiss cheese, tuna salad made with low fat mayo, lemon juice, celery and slices of apples on the side.  Even PB and J - or Almond Butter and Jam (just a teaspoon) on Whole Wheat bread with an apple/ orange/ cut up melon/ carrots/ celery/ peppers, etc. with a bottle of water from is less expensive than a store bought lunch with a soda or drink. 
Use that free time you would spend buying your lunch to go for a walk!

3) Dinner - ok, here is where the recipes come out.  You've heard of meat less Mondays - well for the most part meatless anyday will be cheaper.  Think of homemade Lentil Soup or African Cauliflower Soup.  Either of these with a side salad and a whole grain such as bulgar or quinoa will fill you up but not fill you out.  Try to leaner version of a favorie "Chicken Parmesan" and instead of pasta, have it with string beans or asparagus (which is now in season and will be cheaper in the spring and freshed and more local!). 
Finish the meal off with fresh fruit, plain yogurt, a homemade fruit pop (yes, you can take grape, pomegranate, orange juice and freeze in a pop mold or in individual cups).  Or air pop some popcorn (1/3 c popcorn in a brown paper bag in the microwave till it stops popping).  Craving something sweeter - 1 little bite size piece of dark chocolate (feeling really adventurous- heat in microwave for 10 seconds and dip fruit into the chocolate.  Don't forget to drink lots of free (calorie and cost) water during the day...

North African Cauliflower Soup

2 ½ c chopped onions

2 T olive oil

2 potatoes diced

1 med head of cauliflower (about 5 c chopped)

2 t ground cumin

1 ½ t ground fennel

4 c hot water

1 T vegetable bouillon powder or 1 cube

Salt and pepper to taste

Sauté the onions in the oil in soup pot over med heat for 5-10 min.  Stir in the cumin, fennel, and diced potatoes, cook for a min.  Then add hot water, cover and turn up heat and bring to a boil.  Add the cauliflower and bouillon and return to a boil.  Then lower heat and simmer, covered for 10 min.  In a blender or food processor puree the soup until smooth, add salt and pepper.  Garnish with tomatoes, chives or scallions.

(adapted from Moosewood Restaurant Cooks at Home)

Grilled Chicken Parmesan

4 4oz trimmed boneless skinless chicken breasts

Olive oil spray (can make your own sprayer and save money not using the store- bought ones)

Salt and pepper to taste

½ c. tomato sauce (low salt, low fat, low sugar)

6 T finely shredded low- fat mozzarella cheese

2 t grated reduced fat parmesan cheese

Preheat oven to 350, preheat a grill to high heat.  Lightly mist both sides of chicken with olive oil and season with salt and pepper.  Grill the chicken, turning once, for 3-5 min per side, or until no longer pink inside and juices run clear.  Transfer to baking dish.  Top each breast with 2 T warmed tomato sauce, 1 ½ T mozzarella, and ½ t Parmesan.  Bake for 3-5 min, until cheese is melted.

(adapted from The Biggest Loser Family Cookbook)

For more information or to set up a free 10 minute consult, contact:

Carena Lowenthal, MS, RD, CDN

http://www.carenalowenthal.com/

carena@carenalowenthal.com

224

Fifth Avenue

, Floor 3

New York, NY 10001

917-882-5033

Thanks, happy holidays, and have a great week!!!