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Mediterranean Shrimp and Farro Salad

Posted on by Etosha Farmer

CE_5705

By Tara Mataraza Desmond

Find more Mediterranean recipes here.

Serves: 4
Hands-on Time: 25 minutes
Total Time: 55 minutes (plus overnight soaking)

INGREDIENTS:

  • 1 1/2 cups whole-grain farro, soaked overnight (see note)
  • 1 red onion, cut into small dice
  • 3 cloves garlic, minced
  • 3 tbsp extra-virgin olive oil, divided
  • 2 tsp dried oregano
  • 1/4 tsp red pepper flakes
  • 1 1/2 cups cooked great northern beans (or 1 15-oz BPA-free can, drained 
and rinsed)
  • 1/2 tsp sea salt, divided
  • Zest and juice of 1 small lemon
  • 1/4 tsp raw honey
  • 1/8 tsp ground black pepper
  • 3 cups baby spinach leaves
  • 8 oz large shrimp, peeled and deveined
  • 1/4 cup crumbled feta cheese
  • 1/4 cup unsalted walnuts, toasted 
and chopped

NOTE: Whole-grain farro retains the hull, bran and germ, making it nutritionally superior to semi-pearled and pearled varieties. Before cooking, whole-grain farro must be soaked overnight. If you can’t find whole-grain farro, opt for semi-pearled or pearled varieties, skip the soaking step and reduce cook time to 15 to 30 minutes.

INSTRUCTIONS:

  1. Drain farro and spread it out on a baking sheet to dry slightly.
  2. In a small bowl, combine onion and garlic. In a medium saucepan on medium, add 2 tsp oil. Sauté half of onion and garlic mixture for 1 minute. Add farro, oregano and pepper flakes; stir for 1 minute more. Pour in 2¼ cups water, stir and increase heat to bring to a boil. Cover, reduce heat to low; simmer for 35 to 40 minutes, until farro is tender but still chewy. Stir in beans and ¼ tsp salt; cover to keep warm.
  3. Meanwhile, in a small bowl, whisk together lemon zest and juice, 
2 tbsp oil, honey, remaining ¼ tsp salt and black pepper. Set aside.
  4. In a large sauté pan on medium-high, heat remaining 1 tsp oil. Add remaining half of onion and garlic mixture; sauté for 1 minute. Add spinach and sauté for 2 minutes, until wilted. Toss in shrimp and sauté for 3 minutes, until pink and cooked through.
  5. Transfer farro to a serving bowl. Drizzle with vinaigrette and toss. Top with shrimp and spinach and sprinkle with feta and walnuts.

Nutrients per serving (1 cup farro 
and 4 shrimp): Calories: 565, Total 
Fat: 19 g, Sat. Fat: 4 g, Monounsaturated 
Fat: 9 g, Polyunsaturated Fat: 5 g, Carbs: 73 g, 
Fiber: 14 g, Sugars: 2 g, Protein: 29 g, 
Sodium: 422 mg, Cholesterol: 88 mg

Recipe from: Clean Eating Magazine. available at Mediterranean Shrimp & Farro Salad

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The New Dietary Guidelines are here!

Posted on by Etosha Farmer

The two biggest take away message: Lower Sodium and Lower sugar intake!

]The New Dietary Guidelines

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Americans Still Consume Too Much Salt: CDC Most of it comes from processed or restaurant food, not salt shaker, experts say

Posted on by Etosha Farmer

Interesting article.  Sticking to a whole food diet with limited processed foods will automatically cut back on your sodium intake.

http://consumer.healthday.com/vitamins-and-nutrition-information-27/food-and-nutrition-news-316/most-americans-still-consumer-too-much-salt-cdc-706841.html
Source: CDC MMWR – “Prevalence of Excess Sodium Intake in the United States — NHANES, 2009–2012”
http://www.cdc.gov/mmwr/preview/mmwrhtml/mm6452a1.htm?s_cid=mm6452a1_w

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Food Sell-by Dates: What they really tell you

Posted on by Etosha Farmer

A great reference.

Food Sell-by Dates: What they really tell you

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Does rinsing fruit before you eat it actually do anything?

Posted on by Etosha Farmer

I have always wondered this….

Does rinsing fruit before you eat it actually do anything?

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Seasonal Eating for People with Diabetes

Posted on by Etosha Farmer

This is a great resource from the AADE for those of you with diabetes and even for those looking for ideas on how to eat better during the holidays.  Also has some great recipes!

Check it out!

Seasonal Eating for People with Diabetes

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Surgeon warns of ‘malicious combination’ behind surge in kidney stones cases

Posted on by Etosha Farmer

 

“A leading surgeon has warned a “malicious combination” of obesity, poor hydration, high blood pressure and a lack of exercise is behind a surge in cases of kidney stones.”

 

Full article available at:

University Hospital Southampton NHS Foun. (2015, December 7). “Surgeon warns of ‘malicious combination’ behind surge in kidney stones cases.” Medical News Today. Retrieved from
http://www.medicalnewstoday.com/releases/303666.php.

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Chicken with Brussels Sprouts and Mustard Sauce

Posted on by Etosha Farmer

Chicken with Brussels Sprouts and Mustard Sauce Recipe

Ingredients

2 tablespoons olive oil, divided
4 (6-ounce) skinless, boneless chicken breast halves
3/8 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
3/4 cup fat-free, lower-sodium chicken broth, divided
1/4 cup unfiltered apple cider
2 tablespoons whole-grain Dijon mustard
2 tablespoons butter, divided
1 tablespoon chopped fresh flat-leaf parsley
12 ounces Brussels sprouts, trimmed and halved

Preparation

1. Preheat oven to 450°.

2. Heat a large ovenproof skillet over high heat. Add 1 tablespoon oil. Sprinkle chicken with 1/4 teaspoon salt and pepper; add to pan. Cook 3 minutes or until browned. Turn chicken; place pan in oven. Bake at 450° for 9 minutes or until done. Remove chicken from pan; keep warm. Heat pan over medium-high heat. Add 1/2 cup broth and cider; bring to a boil, scraping pan to loosen browned bits. Reduce heat to medium-low; simmer 4 minutes or until thickened. Whisk in mustard, 1 tablespoon butter, and parsley.

3. Heat remaining 1 tablespoon oil and 1 tablespoon butter in a large nonstick skillet over medium-high heat. Add Brussels sprouts; sauté 2 minutes or until lightly browned. Add remaining 1/8 teaspoon salt and 1/4 cup broth to pan; cover and cook 4 minutes or until crisp-tender. Serve sprouts with chicken and sauce.

Recipe from Cookinglight.com com.  Available at: http://www.myrecipes.com/recipe/chicken-brussels-sprouts

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Stocking Stuffers and Gifts for Kids: Healthy Choices

Posted on by Etosha Farmer

Fill your children’s stockings with health in mind. Consider these options:

  • Padded running socks
  • Headphones
  • Swimming goggles
  • Swim cap
  • Headbands, such as sweatybands.com, that do not fall off during exercise
  • Jump rope
  • Pedometer
  • Leap Frog Leap Band™, the only activity tracker just for kids that encourages active play and healthy habits with a customizable pet pal
  • Bike reflectors
  • Bike horn
  • Stopwatch
  • Streamers
  • iTunes® or Amazon® gift card for new workout music
  • Y-ties® (coiled elastic laces that require no tying)
  • Exercise playing cards, such as FitDeck®
  • Resistance bands
  • Waterproof MP3 case
  • Milk straws
  • Flavoring for water, liquid or powder
  • Other gifts to consider

Here are some other gift items to consider:

  • Frisbee®
  • Elbow and knee pads
  • Stopwatch
  • Baseballs, tennis balls, golf balls, etc
  • Wii™ or Xbox games that get you moving
  • Cranium® Hullabaloo game to get kids jumping, dancing, and running
  • Twister®
  • Workout journal
  • Plates that teach portion control, such as Precise Portions® dinner plates or Kidliga pieces
  • Laser tag
  • Mymo’s Adventures DVD—Mymo the monkey leads six awesome interactive adventures, such as a visit to the circus, a river rafting trip, and a climb up the Matterhorn
  • Exploramania Exploracise® Gymathtics DVD
  • Crunch a Color®,  a mealtime game in which kids earn points for eating colorful fruits and vegetables, proteins, and grains, trying new foods, and good manners
  • Moomah’s SuperTryer Placemat, which encourages kids to try something new
  • A table ping-pong set
  • A fun growth chart, maybe even personalized
  • Gift certificates for any activity, such as bowling, skating, or miniature golf
  • A cookbook for children
  • Carpet skates, such as those from Simtec
  • Water bottle
  • Squeezable applesauce and other fruit purees
  • Fruit chips
Review Date:
Monday, September 1, 2014
Author:
Elaine M. Hinzey, RD, LDN
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Stocking Stuffers for Teenagers and Adults: Healthy Choices

Posted on by Etosha Farmer

Fill your family’s stockings with health in mind. Consider these options:

  • Yoga or running socks
  • Exercise DVDs
  • Subscription to online exercise program, such as Barre3
  • Subscription to healthy snack program, such as NatureBox™
  • Resistance bands
  • Ear warmers
  • Hand warmers
  • Carabiners
  • Fitness tracking device, such as Fitbit or JawBone®
  • Subscription to health or healthy cooking magazine
  • Swim goggles
  • Sports bras
  • Waterproof MP3 case
  • Phone armband
  • Small flashlight
  • Reflectors
  • Exercise playing cards, such as FitDeck®
  • Sunscreen
  • Muscle rub
  • Cooling foot lotion
  • Gift certificate for personal training session
  • Lemon/lime zester
  • Garlic press
  • Measuring cups and spoons
  • Meat timer
  • Kitchen scissors
  • Recipe cards
  • Packets of flavoring for water or liquid flavoring drops
  • Dark chocolates
  • Trail mix
  • Packets of peanut butter or other nut butter, such as Justin’s® or SunButter®
  • Vegetable or herb seeds

Here are some other gifts to consider:

  • Tennis balls
  • Golf balls
  • Cooling headbands or towels
  • Thermal running gloves or weight lifting gloves
  • Water bottle with infuser
  • Sports bras
  • Heart rate monitor
  • Bike lock
  • Lunch bag, bento box, or salad kit containers
  • Miniature healthy cookbook
  • Indoor herb garden kit
  • Silicone oven mitt
  • Kitchen timer
  • Bean, chia, or rice crisps/chips
  • Small fruit, such as clementines
  • Fruit leather
  • Protein bars or shots

Contributed by Elaine Koontz RDN, LD/N

Review Date 9/14

G-2067

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