July Superfood: Local Summer Berries

By Kristi Tamaki, Dietetic Intern,  Oregon Health and Science University & Jamie Lee, RD, LD with HealthFull Nutrition, Expert nutritional services located within OAC’s RiverPlace location

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Unlike many areas of the country, we’re privileged in the Pacific Northwest to have access to host of wild and farm-fresh berries. Come summer, you can pick blackberries (for free!) from the tangle of bushes that line much of the Springwater Corridor Trail, head to the outskirts of Portland to one of the many you-pick berry farms, or stop by one of the produce stands that dot the city’s roadsides for strawberries, cherries, blackberries, raspberries, blueberries and more!

DID YOU KNOW? Blackberries contain only 62 calories per cup + 50% of your daily vitamins A & C!

TIP: Give some zest to your recipes with one of these bold berry + herb pairings: strawberries & basil, blueberries & mint, raspberries & tarragon, or blackberries & thyme. 

BREAKFAST BLUEBERRY QUESADILLAS

Serves 4

•  1 cup part-skim ricotta cheese
• 1 (3-oz) pckg. dried blueberries
• 1/3 cup packed brown sugar
• 1 tsp. lemon extract
• 4 whole-wheat flour tortillas
• 1 cup part-skim mozzarella cheese
• 4 Tbs. plain nonfat yogurt for garnish
• ½ pint blueberries for garnish

DIRECTIONS

1. Put ricotta cheese, dried blueberries, brown sugar, lemon extract and lemon zest in mixing bowl, and blend well.

2. Sprinkle 1 tortilla with ¼ cup mozzarella cheese.  Put about 1/3 cup blueberry mixture on half of tortilla, and fold over other half to enclose filing.  Repeat with remaining tortillas, mozzarella and blueberry mixture.

3. Spry skillet with cooking spray, and heat over medium heat.  Cook quesadillas, one or two at a time, until golden on bottom, about 3 minutes.  Flip over, cook second side until golden.  Top each quesadilla with dollop of yogurt and sprinkling of blueberries.  Serve hot.

SOURCE

Vegetarian Times

NUTRITION FACTS

Calories: 490, Calories from Fat: 126, Total Fat: 14g (22%), Sat Fat: 7g (35%), Cholesterol: 35mg (12%), Sodium: 420mg (18%), Total Carbohydrate: 14g (5%), Fiber: 5g (20%), Sugar: 33g, Protein: 20g

BERRY PLUM SALAD

Serves 4

INGREDIENTS

• 1 ½ cups strawberries, quartered
• 1 cup blueberries
• 1 cup raspberries
• 1 cup orange, segments
• 1 cup plums, diced and seeded
• 4 tsp. honey
• 1 tsp. mint, chiffonade*
• 1/8 tsp. anise seed

DIRECTIONS

1. Mix all ingredients together and allow to marinate for 30 minutes.

2. Serve in a cold glass and garnish with crispy cookie.

*Chiffonade is a cooking technique that produces long, thin ribbons, usually of herbs or greens.  The leaves are usually stacked, rolled, and sliced in the direction of the roll.  The French word literally translates to “made of rags.”

SOURCE

The Culinary Institute of America

NUTRITION FACTS    

Calories: 109, Calories from Fat: 6.3, Total Fat: 0.7g (5%), Sat Fat: 0g (0%), Trans Fat: 0g, Cholesterol: 0mg (0%), Sodium: 2mg (0%), Total Carbohydrate: 27g (9%), Dietary Fiber: 6g (24%), Protein: 2g

 

BLACKBERRY LIMEADE

Serves 8

INGREDIENTS

• 6 cups water, divided
• 3 cups fresh blackberries
• 1 cup sugar
• 2/3 cup fresh lime juice (about 4 limes)
• 8 thin lime slices
• Fresh blackberries (optional)

DIRECTIONS

1. Place 1 cup water and 3 cups blackberries in a blender and process until smooth.

2. Press blackberry puree through a sieve into a large pitcher; discard seeds. Add remaining 5 cups water, sugar, and juice to pitcher; stir until sugar dissolves.

3. Place 1 lime slice and a few blackberries, if desired, into each of 8 glasses. Pour about 1 cup limeade over each serving.

SOURCE

Cooking Light

NUTRITION FACTS

Calories: 125, Calories from Fat: 2.7, Total Fat: 0.3g (2%), Sat Fat: 0 (0%), Cholesterol: 0mg (0%), Sodium: 5mg (0.2%), Total Carbohydrate: 31.9g, Fiber: 0.7g (2.8%), Protein: 0.8g, Calcium: 2.2%, Iron: 2.2%

RASPBERRY-CHIPOTLE GLAZE

Makes 1 ½ cups

INGREDIENTS

• 1 ½ cups seedless raspberry preserves
• 2 Tbsp vinegar
• 2 or 3 canned chiptole peppers in adobo sauce, drained and chopped
• 3 cloves garlic, minced

DIRECTIONS

1. In a medium saucepan combine raspberry preserves, vinegar, chipotle peppers, and garlic cloves.

2. Cook and stir just until boiling.  Reduce heat and cook uncovered for 10 minutes more.

3. Serve on salmon, ham, or anything savory you’d like!

SOURCE

Better Homes and Gardens Cookbook

NUTRITION FACTS

Calories: 62, Calories from Fat: 0, Total Fat: 0g (0%), Sat Fat: 0g (0%), Cholesterol: 0mg (0%), Sodium: 0mg (0%), Total Carbohydrate: 16g (5%), Dietary Fiber: 0g (0%), Sugars: 14g, Protein: 0g, Vitamin A: 0%, Vitamin C: 2%, Calcium: 0%, Iron: 0%

TIP: Freeze extra berries to use throughout the year in smoothies, jams & sauces, over yogurt & cereal!

Superfood: Bright & Fragrant Basil

By Kristi Tamaki, Dietetic Intern,  Oregon Health and Science University & Jamie Lee, RD, LD with HealthFull Nutrition, Expert nutritional services located within OAC’s RiverPlace location

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Is there a fragrance more vibrant and refreshing than freshly picked basil? We challenge you to find one. Bright bunches of this aromatic herb begin to pop up in home gardens throughout June, heralding the start of early summer. Growing your own potted plants in a windowsill, or in an outdoor garden is the most economical way to enjoy basil. Once picked, it deteriorates quickly, making the $1.99 you spend for a small bunch in the store seem wasteful, especially when you only got a few good leaves out of it.

If you aren’t able to grow your own, there are other ways to preserve basil, and maximize its longevity. In honor of summer and preserving our basil, we’re breaking out the ice cube trays! Next time you have leftover clippings, freeze yours in water or broth to be used at a later date for soups, or a refreshing drink!

Did You Know? Two teaspoons of basil provides a whopping 60% of your daily vitamin K!

Here’s a Tip: Basil oxidizes when you cut it, so if you’re not careful it may turn brown when haphazardly chopped. To avoid this, and so the leaves keep their green color, layer them on top of one another, roll up like a cigar, and thinly slice.

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Strawberry Mango Basil Salsa

Servings: makes 2 cups

• ¾ cup chopped mango
• ¾ cup chopped strawberries
• ¼ cup chopped red onion
• 6 fresh basil leaves, chopped
• 1 Tbsp. lemon juice
• ¼ tsp. sea salt
• ¼ tsp. black pepper

Combine all ingredients and mix, or simply layer ingredients in a bowl.  This tastes even better after it sits for a few hours!  Serve with cinnamon sugar pita chips, on fish tacos, or on its own.

Advance preparation: This salad will keep for a week in the refrigerator in a sealed container.

Nutrition Facts (per ½ cup): Calories: 35, Calories from Fat: 2, Total Fat: 0g (0%), Sat Fat: 0 (0%), Cholesterol: 0mg (0%), Sodium: 282mg (12%), Total Carbohydrate: 9g, Fiber: 1g (5%), Protein: 1g, Vitamin A: 5%, Vitamin C: 47%, Calcium: 1%, Iron: 1%

Source: How Sweet It Is Blog

Creamy Zucchini Soup with Basil

Serves 4

• 1 lb. zucchini, chopped
• 1 small onion, chopped
• 1 large garlic clove, smashed and halved
• 1/3 cup basil, chopped
• 2 Tbsp. olive oil
• ½ cup dry white wine
• vegetable broth
• salt, freshly ground black pepper to taste, bay leaf

1. In a heavy saucepan over medium-low heat sauté the onion with olive oil until translucent, about 8 minutes.
2. Add chopped zucchini, garlic, salt, pepper, bay leaf, cook for another 5 min, stirring occasionally. Add wine, cover the pot and cook for 5 minutes.
3. Add enough broth to barely cover the vegetables, about two cups, simmer partially covered until tender.
4. Purée soup in 3 batches in a blender adding some of the chopped basil each time.  Add salt and black pepper to taste. Serve warm, garnished with grated lemon zest (optional)

Nutrition Facts:  Calories: 116, Calories from Fat: 62, Total Fat: 7g (11%), Sat Fat: 1g (5%), Trans Fat: 0g, Cholesterol: 0mg (0%), Sodium: 508mg (21%), Total Carbohydrate: 8g (3%), Dietary Fiber: 2g (6%), Sugars: 4g, Protein: 2g, Vitamin A: 12%, Vitamin C: 35%, Calcium: 3%, Iron: 3%

Source: monikakotus.com “My Photo Journal” Blog

Grilled Steak with Fresh Corn Salad

4 servings

•  1 Tbsp. garlic, minced
• 3 tsp. extra-virgin olive oil, divided
• ½ tsp. salt, divided
• 2 boneless strip (top loin) steaks, trimmed (about 1 ¼ lbs)
• 5 large ears of corn, husked
• 2 medium tomatoes, chopped
• 1 small orange or red bell pepper, diced
• 2 Tbsp. fresh basil, chopped
• 2 Tbsp. red wine vinegar

1. Preheat grill to high.
2. Combine garlic, 1 teaspoon oil and 1/4 teaspoon salt in a small bowl. Rub the mixture on both sides of steaks.
3. Place the steaks and corn on the grill. Grill the steaks 2 to 4 minutes per side for medium-rare. Let them rest while the corn finishes cooking. (The steaks will continue to cook while resting).
4. Grill the corn, turning to cook all sides, until some of the kernels are slightly charred, 8 minutes total. Let stand until cool enough to handle, about 5 minutes.
5. Remove the kernels from the cobs using a sharp knife. Combine the corn, tomatoes and bell pepper in a medium bowl; stir in basil, vinegar, the remaining 2 teaspoons oil and 1/4 teaspoon salt. Slice the steaks and serve with the corn salad.

Advance preparation:  Prepare the ingredients for this easy salad before you go to the grill with the steak so that everything can be served together.

Nutrition Facts:  Calories: 383, Calories from Fat: 99, Total Fat: 11g (26%), Sat Fat: 3g (15%), Cholesterol: 52mg (17%), Sodium: 379mg (16%), Total Carbohydrate: 39g (13%), Fiber: 6g (24%), Protein: 35g

Source: Eating Well Magazine

Basil Sorbet

Servings: 2 pints, or 5 cups

• 2 ½ cups water
• ¼ cups sugar
• 4 Granny Smith apples, peeled, cored, and diced
• 2-3 cups packed basil or mint leaves, plus ¼ extra for garnish.
• ½ cup apple juice
• ¾ cup freshly squeezed lemon juice

1. In a medium saucepan, bring 2 1/2 cups water and the sugar to a boil. Add the apples, and simmer over medium-low flame for about 2-3 minutes, or until apples easily break apart with a wooden spoon. Add the basil leaves. Cover, remove from heat, and allow to rest for 10 minutes. Place the mixture in a blender and blend until smooth. Strain through a fine sieve into a metal bowl, stir in the lemon juice, and allow to cool in refrigerator, or over a larger bowl of ice water.
2. Pour mixture into the bowl of an ice cream maker and freeze according to the manufacturer’s instructions. When sorbet is frozen (it will still seem quite soft), transfer to a storage container, cover tightly and freeze until ready to serve.
3. Before serving, garnish with basil leaves.

Basil Switch Out:  For a variation, try mint instead of basil!

Nutrition Facts:  Calories: 174, Calories from Fat: 3, Total Fat: 0g (0%), Sat Fat: 0g (0%), Cholesterol: 0mg (0%), Sodium: 4mg (0%), Total Carbohydrate: 18g, Dietary Fiber: 2g (8%), Protein: 0g, Vitamin A: 8%, Vitamin C: 0%, Calcium: 2%, Iron: 2%

A Swimmer Is Born: OAC Member Rekindles a Passion for Fitness in the Water

Caroline Eccles, OAC at RiverPlace Member

Oregon Athletic Clubs at RiverPlace member Caroline Eccles took some time out of her busy schedule to share her fitness success story with us: how she learned to love exercise and overcome her physical setbacks by re-kindling a childhood love for water.  

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Throughout most of my adult life, I have struggled with injuries and ailments. I was diagnosed Fibromyalgia, and after 26 years as a Computer Programmer, Carpal Tunnel Syndrome. I also have severe sciatica, neck issues, and shin splints just to name a few.  I never considered myself to be unhealthy but I never really enjoyed exercising even though I did it.

Two years ago, I joined Oregon Athletic Clubs at RiverPlace and began taking morning aqua classes three days a week with the “Ladies of the Pool”, as we like to call ourselves. The members in these classes are very inspiring! They’ve run marathons, had hip and knee replacements, kidney transplants and heart attacks. There’s so much friendship and laughter, and everyone gets in a great workout.

After taking a few classes, and through the encouragement of my friend Arleen, I began arriving early before aqua class and swimming laps. I went from gasping for breath after five laps, to gradually completing a mile. My kids gave me a waterproof iPod for Christmas, and I was able to push past the mile mark while listening to my favorite tunes. On the recommendation from my chiropractor, I also started using a snorkel and goggles, and was able to reach the two mile mark.

A swimmer was born! Now I take aqua classes three days a week from Stephanie (Drill Sergeant as I fondly call her), Michelle (The Runner) and Josie (Smiley). I sometimes start early, and swim two miles before class, or work up to eight miles on the Elliptical Machine. On Thursdays, I join my friends along the waterfront and we walk for five miles.

I wish I had discovered that swimming was my happy place earlier in life—I grew up playing in the water in my native South Africa, but had never swum laps before. The key is to just start moving! And I still take it one day at a time, one lap at a time.

I would like to thank Stephanie for all of her encouragement, and Arleen for pushing me through those early morning swims. I would also like to thank my husband Colin, who has run 27 marathons and ultras, for his support. Most importantly, I would like to thank the “Ladies of the Pool”. They often tell me how proud they are of me, and I have to say, I’m proud of me, too.

See you at the pool!

Caroline Eccles

Superfood: Bountiful, Fiberful Beans

By Kristi Tamaki, Dietetic Intern,  Oregon Health and Science University & Jamie Lee, RD, LD with HealthFull Nutrition, Expert nutritional services located within OAC’s RiverPlace location

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Beans are anything but a boring staple. Full of flavor, fiber, and protein, this humble little superfood is both versatile and surprising! Power up with tasty, yet inexpensive, savory combos like the classic Red Beans & Rice or Tuna & Cannellini Salad. White Bean Dip with Oregano & Parmesan is a delicious appetizer when paired with fresh spring veggies or pita. And don’t forget dessert! Black beans are the star of our decadent Dark Cocoa Brownies. Try out some local heirloom varieties, and have fun exploring the range of fresh, dried or canned options.

Did You Know? Beans and rice contain different amino acids profiles. Separately, they’re considered “incomplete” proteins. But paired together, beans (which are low in methionine, and high in lysine) compliment rice (which is high in methionine, and low in lysine).

Here’s a Tip: Minimize gas by rinsing beans of the water they were soaked in, and cooking them in fresh water.

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White Bean Dip with Oregano & Parmesan

Servings: makes 1.5 cups

• 1 (15-ounce) can cannelloni (white kidney beans), drained
• 3 Tbsp. olive oil
• 3 Tbsp. fresh parsley, chopped
• 2 Tbsp. fresh grated Parmesan cheese, grated
• 2 tsp. fresh oregano, chopped
• 1 large garlic clove, chopped

1. Combine first 6 ingredients in processor.  Blend until almost smooth.

2. Transfer to bowl and season dip with salt and pepper.

3. Serve with pita, crackers, or veggie sticks.

Advance preparation: Can be made 1 day ahead. Cover, chill and bring to room temperature before serving.

Nutrition Facts: Calories: 60, Calories from Fat: 30, Total Fat: 3.5g (5%), Sat Fat: 0.5g (3%), Cholesterol: 0mg (0%), Sodium: 105mg (4%), Total Carbohydrate: 6g, Fiber: 2g (8%), Protein: 3g, Vitamin A: 2%, Vitamin C: 2%, Calcium: 2%, Iron: 4%

Dark Cocoa Brownies

Servings: 16 brownies

• ½ cup dark cocoa powder
• 2 cups sugar
• 4 eggs
• 2/3 tsp. baking powder
• ½ cup butter or margarine
• 1 cup canned black beans, pureed
• 2/3 cup all-purpose flour
• 1 tsp. salt (reduce to ½ tsp. if beans include salt)

1. Preheat oven to 350°

2. Mix cocoa, butter, sugar, black bean puree and eggs until well blended.

3. Sift together dry ingredients and stir into wet mixture.

4. Grease 9×9 baking dish and pour batter into pan.

5. Bake for 25 minutes or until done.

Nutrition Facts: Calories: 200, Calories from Fat: 70, Total Fat: 7g (11%), Sat Fat: 4.5g (23%), Cholesterol: 60mg (20%), Sodium: 180mg (8%), Total Carbohydrate: 33g, Dietary Fiber: 1g (4%), Protein: 3g, Vitamin A: 4%, Vitamin C: 0%, Calcium: 2%, Iron: 6%

Classic Red Beans & Rice

Servings: 4

• 1 ½ cups kidney or mixed beans, soaked
• 4 bay leaves
• 1 ½ tsp dried thyme
• 1 Tbsp. dried oregano
• 4 Tbsp. vegetable or olive oil
• 5 celery ribs, diced
• 1 large onion, diced
• 1 large red bell pepper, diced
• 3 garlic cloves, minced
• ½ tsp. cayenne
• ½ tsp. freshly ground black pepper (or more to taste)
• Salt to taste
• 1 ½ cups long-grain white or brown rice

1. Drain the beans, cover with 6 cups cold water, and boil 10 minutes. Remove any foam, then add the bay leaves and half the thyme and oregano. Simmer, partially covered, until barely tender, about 1¼ hours, adding 1 teaspoon salt after an hour.

2. Meanwhile, heat the oil in a large sauté pan and add the vegetables, garlic, remaining thyme, and oregano. Fry over medium heat until the vegetables are nicely browned, about 20 minutes. Add the cayenne and pepper and season with salt. Combine the vegetables and beans and continue cooking until the beans are completely tender.

3. Boil the rice in 4 cups lightly salted water until tender, 15 to 18 minutes. Drain and add the liquid to the beans. Return the rice to the pan, cover it and let stand 5 minutes to steam. Fluff the rice and serve it on plates surrounded with the beans and their juices, which should be thick, rich, and full of flavor.

White Rice Nutrition Facts: Calories: 520, Calories from Fat: 130, Total Fat: 15g (23%), Sat Fat: 2g (10%), Trans Fat: 0g, Cholesterol: 0mg (0%), Sodium: 590mg (25%), Total Carbohydrate: 84g (28%), Dietary Fiber: 3g (32%), Sugars: 5g, Protein: 13g, Vitamin A: 35%, Vitamin C: 100%, Calcium: 15%, Iron: 30%

Brown Rice Nutrition Facts: Calories: 500, Calories from Fat: 140, Total Fat: 16g (25%), Sat Fat: 2g (10%), Trans Fat: 0g, Cholesterol: 0mg (0%), Sodium: 600mg (25%), Total Carbohydrate: 77g (26%), Dietary Fiber: 11g (44%), Sugars: 6g, Protein: 13g, Vitamin A: 35%, Vitamin C: 100%, Calcium: 15%, Iron: 20%

Source: Vegetarian Cooking for Everyone, by Deborah Madison

 

Tuna & Cannellini Salad

Servings: 2 as a main, 4 as a starter

• 1 small red onion, peeled and very thinly sliced
• 1 Tbsp. plus 1 teaspoon red wine vinegar or sherry vinegar
• 1 (6 ½-ounce) can water-packed tuna, drained
• 1 (15-ounce) can cannellini or borlotti beans, drained through a strainer and rinsed
• 3 fresh sage leaves, slivered
• 2 Tbsp. finely chopped flat-leaf parsley
• salt and freshly ground pepper
• 1 small or medium garlic clove, finely minced
• ½ tsp. Dijon mustard
• 3 Tbsp. extra virgin olive oil
• 1 Tbsp. plain low-fat or nonfat yogurt (or omit and use 4 Tbsp. olive oil)
• ½ Japanese cucumber, cut in half lengthwise and sliced for garnish

1. Place the onion in a bowl and add 1 teaspoon of the vinegar and cold water to cover. Let sit for 5 minutes. Drain and rinse with cold water, then dry on paper towels.

2. In a medium bowl or salad bowl, combine the tuna, beans, onions, sage, and parsley.

3. In a small bowl or measuring cup, mix together the remaining vinegar, salt to taste, freshly ground pepper, garlic, and Dijon mustard. Whisk in the olive oil and the yogurt. Toss with the tuna and beans and serve, garnishing each plate with cucumber slices.

Advance preparation: This salad will keep for a couple of days in the refrigerator.

Nutrition Facts:  Calories: 260, Calories from Fat: 110, Total Fat: 12g (18%), Sat Fat: 2g (10%), Cholesterol: 20mg (7%), Sodium: 470mg (20%), Total Carbohydrate: 20g, Fiber: 6g (24%), Protein: 18g, Vitamin A: 6%, Vitamin C: 10%, Calcium: 8%, Iron: 10%

Source: New York Times Health

Superfood: Protein Rich Eggs

Kristi Tamaki, Dietetic Intern,  Oregon Health and Science University

Jamie Lee, RD, LD with HealthFull Nutrition,
Expert nutritional services located within OAC’s RiverPlace location

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“I do not like green eggs & ham, I do not like them Sam I am!” You may not like green eggs & ham, you may not like them just like Sam. However you like them, there’s a way to cook superfood eggs, any time-of-day!

The incredible, edible egg can be incorporated into breakfast, lunch, dinner, and even dessert!  Eggs are a versatile, and complete source of protein, which means they contain all the amino acids necessary for growth that meat sources may not. Enjoy an egg a day to benefit from all of the superfood nutrients they have to offer.

Here’s a Tip: What’s the secret to a making a poached egg without breaking it? Pour a little bit of vinegar into water that’s barely simmering—this trick prevents the egg from breaking apart every time!

Did you know?  An egg yolk is what keeps mayonnaise from separating into vinegar and oil.

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Breakfast (or Anytime!) Pizza

Makes one 12” inch pizza

As is tradition, your family can individualize this pizza based on what produce is left in the fridge, or whether or not they’re meat-eating or vegetarian. Either way, have fun with it! It’s a great opportunity to serve kids pizza for breakfast.

• 1 batch of homemade or store-bought pizza dough
• All purpose flour for dusting
• Kosher salt
• 3 strips bacon
• ¼ cup grated Parmesan cheese
• 1 cups grated mozzarella cheese
• 3 large eggs
• Freshly ground black pepper
• 1 tablespoon minced flat-leaf parsley
• 1 tablespoon minced chives
• 1 scallion, thinly sliced
• ½ shallot, minced

1. Prepare your dough as necessary using flour to prevent sticking.
2. Adjust the oven rack to the lowest position. Preheat the oven to 500 degrees
3. Fry the bacon in a large sauté pan over medium-high heat until crisp. Cool on a paper -towel-lined plate; roughly chop.
4. Generously dust the surface of a sheet pan or cookie sheet with flour and place the stretched dough on it.  Shake the pizza peel slightly to make sure the dough is not sticking. Carefully lift any sections that are sticking and sprinkle a bit more flour underneath.
5. Sprinkle the dough with the Parmesan, mozzarella and bacon. Crack the eggs over the top and season with salt and pepper.
6. Place the baking sheet in the oven and bake for 8 to 10 minutes, rotation after 5 minutes. When the crust is golden, the cheese is melted and the egg yolks are cooked, use the peel to transfer the pizza to a cutting board. Sprinkle half of the parsley, chives, scallions and shallot on top. Let cool for 2 minutes, slice and serve immediately.

 SOURCE

Smitten Kitchen

NUTRITION FACTS

Calories: 210 Calories from Fat: 60, Total Fat: 7g (11%), Sat Fat: 2.5g (13%), Trans Fat: 0g, Cholesterol: 75mg (25%), Sodium: 670mg (28%), Total Carbohydrate: 27g (9%), Dietary Fiber: 1g (4%), Protein: 10g, Vitamin A: 10%, Vitamin C: 2%, Calcium: 15%, Iron: 10%

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Spicy Scrambled Eggs

Serves 4

• 3 tablespoons butter or neutral oil, like corn or canola
• 1 tablespoon minced garlic
• 1 tablespoon minced ginger
• ½ cup trimmed and roughly chopped scallions
• 1 jalapeño or other fresh chili, stemmed, seeded and minced, or to taste
• Salt and pepper to taste
• 8 eggs
• 1/3 cup chopped fresh cilantro leaves.

1. Put butter or oil in a skillet, preferably nonstick, and turn heat to medium-high. Add garlic, ginger, scallions, chili and a sprinkling of salt and pepper. Cook, stirring occasionally, until garlic begins to color, about 3 minutes. Remove from heat and let cool for about 5 minutes.
2. Beat eggs lightly with a little more salt and pepper. Return pan to medium-high heat and add eggs. Stir occasionally, until curds begin to form, then remove from heat and stir to break up curds. Return to heat and repeat, stirring occasionally until mixture begins to clump. Cook and stir until eggs are creamy and thick but not dry: they will continue to cook under their own heat after you remove them from pan, so stop a moment short of your desired consistency.
3. Stir in cilantro and serve immediately.

SOURCE

The New York Times

NUTRITION FACTS

Calories: 306, Calories from Fat: 228, Total Fat: 25g (39%), Sat Fat: 5g (27%), Trans Fat: 1g, Cholesterol: 429mg (143%), Sodium: 345mg (14%), Total Carbohydrate: 5g (2%), Dietary Fiber: 1g (2%), Sugars: 3g,Protein: 14g, Vitamin A: 18%, Vitamin C: 9%, Calcium: 10%, Iron: 10%

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Egg Drop Soup

Serves 4

• 4 cups chicken broth, divided
• 1/8 teaspoon ground ginger
• 2 tablespoons chopped fresh chives
• ¼ teaspoon salt
• 1 ½ tablespoons cornstarch
• 2 eggs
• 1 egg yolk

1. Reserve ¾ cup of chicken broth and pour the rest into a large saucepan.  Stir the salt, ginger, and chives into the saucepan, and bring to a roiling boil.  In a cup or small bowl, stir together the remaining broth and cornstarch until smooth.  Set aside
2. In a small bowl, whisk the eggs and egg yolk together using a fork. Drizzle egg a little at a time from the fork into the boiling broth mixture.  The egg should cook immediately.  Once the eggs have been dropped, stir in the cornstarch mixture gradually until the soup is the desired consistency.

SOURCE

Allrecipes.com

NUTRITION FACTS

Calories: 61 Calories from Fat: 32, Total Fat: 3.6g (6%), Sat Fat: 1.2g (6%), Trans Fat: 0g, Cholesterol: 157mg (52%), Sodium: 183mg (7%), Total Carbohydrate: 3.2g (1%), Dietary Fiber: 0.1g (<1%), Protein: 3.9g, Vitamin A: 5%, Vitamin C: 1%, Calcium: 3%, Iron: 6%

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Chocolate-Chile Meringue Cookies

Makes 36 cookies

• 6 oz. semisweet or bittersweet chocolate, chopped
• 2 large egg whites
• 1/2 cup sugar
• 2 Tbs. ancho chile powder (optional)
• 1 tsp. lime juice
• 1/2 tsp. vanilla extract
• 1/2 tsp. ground cinnamon
• 1 cup chopped pecans or walnuts (3.5 oz.)
• Confectioners’ sugar, optional

1. Preheat oven to 350F. Line 2 large baking sheets with parchment paper or nonstick sheet pan liners.
2. Melt chocolate in microwave on medium power 30 seconds. Stir, and heat 30 seconds more. Continue heating and stirring until chocolate is completely melted.
3. Beat egg whites with electric mixer on medium speed until soft peaks form. Gradually add sugar. Increase beater speed to high. Whip until stiff peaks form when beaters are raised. Add chile powder (if using), lime juice, vanilla and cinnamon; beat briefly to mix.
4. Gently fold melted chocolate into egg whites with rubber spatula, leaving some streaks of white. Fold in nuts.
5. Drop batter by teaspoonfuls 1 1/2 inches apart onto prepared baking sheets. Bake 10 minutes. Cool cookies on baking sheets, and dust with confectioners’ sugar, if desired. Store in airtight container.

TIP: Use the egg whites for meringue cookies and use the yolks for some homemade pudding

SOURCE

Vegetarian Times

NUTRITION FACTS

Calories: 60 Calories from Fat: 35, Total Fat: 4g (6%), Sat Fat: 1.5g (8%), Trans Fat: 0g, Cholesterol: 0mg (0%), Sodium: 0mg (0%), Total Carbohydrate: 6g (2%), Dietary Fiber: 1g (4%), Protein: 1g, Vitamin A: 0%, Vitamin C: 0%, Calcium: 0%, Iron: 2%

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Chocolate Pudding

Serves 4

• 1/2 cup sugar
• 2 tablespoons cornstarch
• 4 ounces fine-quality bittersweet chocolate (not unsweetened)
• 1 1/3 cups milk
• 1 large egg yolk
• 1 tablespoon unsalted butter
• 1/4 teaspoon vanilla

1. In a heavy saucepan whisk together sugar, cornstarch, and a pinch salt. Chop chocolate and add to sugar mixture. In a bowl whisk together milk and egg yolk and gradually whisk into chocolate mixture. Bring mixture just to a boil over moderate heat, whisking constantly, and boil 1 minute, whisking. Remove pan from heat and whisk in butter and vanilla.
2. Divide pudding between two 8-ounce ramekins. Chill puddings in freezer, surfaces covered with plastic wrap, until cooled, about 30 minutes.

SOURCE

Epicurious.com

NUTRITION FACTS

Calories: 350 Calories from Fat: 140, Total Fat: 16g (25%), Sat Fat: 9g (45%), Trans Fat: 0g, Cholesterol: 55mg (18%), Sodium: 35mg (1%), Total Carbohydrate: 47g (16%), Dietary Fiber: 0g (0%), Protein: 6g, Vitamin A: 6%, Vitamin C: 0%, Calcium: 10%, Iron: 6%

Heart-Healthy Thai-Style Chicken Soup

A home-made version of Tom Ka Gai. Simply substituting light coconut milk saves 170 calories and 19 grams of fat (17 grams of them saturated) without sacrificing taste.

•  1 teaspoon canola oil
• 3 lemon grass stalks, tough outer leaves removed, bottom 5 inches halved lengthwise and sliced thin crosswise
• 3 large shallots, chopped
• 8 sprigs fresh cilantro, chopped coarse
• 3 tablespoons fish sauce
• 4 cups low-sodium chicken broth
• 2 (14-ounce) cans light coconut milk, well shaken
• 1 tablespoon sugar
• 1/2 lb white mushrooms, cleaned, stems trimmed, cut into 1/2-inch slices
• 1 pound boneless, skinless chicken breasts, halved lengthwise and sliced on bias into 118-inch-thick pieces
• 3 tablespoons juice from 2 to 3 limes
• 2 teaspoons Thai red curry paste

Garnish:

• 1/2 cup fresh cilantro leaves
• 2 serrano chiles, sliced thin
• 2 scallions, sliced thin on bias
• 1 lime, cut into wedges

Heat oil in large saucepan over medium heat until just shimmering. Add lemon grass, shallots, cilantro, and I tablespoon fish sauce; cook, stirring frequently, until just softened, 2 to 5 minutes (vegetables should not brown). Stir in chicken broth and I can coconut milk; bring to simmer over high heat. Cover, reduce heat to low, and simmer until flavors have blended, 10 minutes.

Pour broth through fine-mesh strainer and discard solids in strainer. Rinse saucepan and return broth mixture to pan.

Return pan to medium-high heat. Stir remaining can coconut milk and sugar into broth mixture and bring to simmer. Reduce heat to medium, add mushrooms, and cook until just tender, 2 to 3 minutes.

Add chicken and cook, stirring constantly, until no longer pink, I to 3 minutes. Remove soup from heat. Combine lime juice, curry paste, and remaining 2 tablespoons fish sauce in small bowl; stir into soup. Ladle soup into bowls and garnish with cilantro, chiles and scallions. Serve immediately with lime wedges.

Servings:

8 as an appetizer

Nutrition Per serving:

140 calories; 7 g fat (5 g sat); 17 mg cholesterol; 3 g carbohydrate; 8 g protein; 0 g fiber;

640 mg sodium.

Notes:

The taste testers at Cook’s Illustrated preferred the richer flavor of “A Taste of Thai” brand lite coconut milk. Reducing the amount of fish sauce is the easiest way to cut back on sodium in this recipe. Using two tablespoons instead of three will reduce the sodium content per serving to 475 mg. Per serving using full-fat coconut milk: 310 calories; 26 gfat (22 g sat); 17 mg cholesterol; 7g carbohydrate; 10 g protein; 3 gfiber; 640 mg sodium.

Source:

Legacy Heart Services. Recipe adapted from: Cook’s Illustrated Magazine. January & February 2007.

Pam Armstrong: OAC at RiverPlace Fitness Challenger Profile

Pam Armstrong, OAC at RiverPlace Member

Pam, who worked with Certified Personal Trainer Kimberly Berg throughout the OAC at RiverPlace 8 Week Fitness Challenge, started out her program with three simple goals:

1. Muscle strengthening (neck, legs, hips, arms/shoulders, and back) in order to reduce the effects of cervical osteoporosis
2. Core strengthening for improved balance
3. Increased cardio endurance and resistance

With Kimberly’s guidance, Pam has learned how to approach her workout focusing on proper alignment and positioning—both crucial aspects for exercises to be effective. She also discovered that more weight and bigger/faster movements weren’t appropriate for her body’s individual needs.

Since starting her challenge, Pam’s right hip hasn’t caused her pain. She can even sleep on her side! The lateral leg lifts (and other exercises) that Kimberly taught her, have definitely helped. Pam has noticed a marked difference in strength, flexibility and in her core. She’s hopeful that the stiffness in her neck will also reduce in time.

Pam, who has suffered from cervical issues for at least ten years, has tried acupuncture and chiropractic treatments, medical massage therapy, physical therapy, and cervical injections, and nothing has given her relief, until now.

She sends her thanks to trainer Kimberly Berg, and the rest of the OAC at RiverPlace team who helped her achieve these goals!

Interested in joining an OAC’s fitness challenge? Contact the fitness dept. at Bethany, Hawthorn Farm or RiverPlace for more information. Already a devoted challenger? Share your story on our Fitness Challenge facebook page!