Samaritan Healthcare | The Samaritan

THE SAMARITAN

tips

Nutrition

Eight

SevenSix

Five

Four

Two Three

One

ou know this: A health

and your family’s too. B

actually acting on it—a

before you put your nex

to check out the cooking tips on th

no-fuss way to help you and your f

ing taste. And together, they can h

health problems, from heart diseas

your recipe for better health.

GET SAUCY

WITH FRUIT.

Puree apples, berries,

peaches or pears in

a blender for a thick,

sweet and nutrient-rich

sauce. For breakfast,

pair it with French

toast, pancakes or waf-

fles. For dinner, drizzle

it on grilled or broiled

fish or poultry. Craving

dessert? Spoon it on

angel food cake.

MAKE OVER QUICK BREADS

AND MUFFINS.

Cut back on calories and saturated

fat by substituting three ripe, well-

mashed bananas for ½ cup butter,

lard, shortening or oil in a recipe. Or

try this swap: Replace 1 cup of any of

these fats with 1 cup of applesauce.

LET GARLIC

SIT A SPELL.

After crushing or chopping

raw garlic, let it sit for 10 or

15 minutes, rather than tossing

it right away into a hot pan.

That extra time triggers an en-

zyme reaction that boosts the

production of allicin, a power-

ful, health-promoting plant

chemical.

TOP IT

SMART.

Instead of whip-

ping heavy cream

to top a dessert,

whip chilled, fat-

free evaporated

milk with just a

touch of added

sugar. Frost cakes

lightly—or better

yet, skip frosting

entirely. Top cake

with a dusting of

powdered sugar

or fresh straw-

berries or sliced

peaches.

GO FOR FIBER-

FILLED FLOUR.

In dough and batter,

substitute fiber-rich

whole-wheat flour for

half of the refined white

flour. Give oat flour a try

too—you can even make

your own. Just whirl dry

oatmeal in a blender.

Then replace up to a

third of the white flour

in recipes with the oat

flour.

SCALE BACK ON SUGAR.

Typically, you can reduce the sugar in any recipe by a quarter, and you

won’t taste the difference. Or you can switch out sugar for an equal

amount of unsweetened applesauce. You can also sweeten recipes with

vanilla or peppermint extracts or spices, such as cinnamon or allspice.

KEEP COOKOUTS

LEAN.

Please a crowd with tur-

key burgers. Make them

from ground turkey breast

(it can be as lean as

99 percent fat-free) sea-

soned with cilantro, shallots

or chili sauce. For variety,

pass out grilled portobello

mushrooms flavored by a

low-fat marinade.

SATISFY EVERYBODY’S

SWEET TOOTH WITH

FRUITY DESSERTS.

Grill bananas, pineapple slices or

peach halves until the fruit is hot

and slightly golden. Grill water-

melon too, but just for 30 seconds

on each side. Or enjoy this banana

split twist: Top a banana with fro-

zen low-fat strawberry and vanilla

yogurt and a sprinkle of low-fat

granola. Another possibility: End

meals with baked apples or pears.

Check out our libra

tasty recipes.

healthcare.com

health

Fiftee