Interesting article in the New York Times regarding meal mail delivery systems. These programs do a great job at helping you gain confidence in meal planning, cooking new foods and culinary skills.General | 1 Comment January 11, 2016
By Tara Mataraza Desmond
Find more Mediterranean recipes here.
Hands-on Time: 25 minutes
Total Time: 55 minutes (plus overnight soaking)
- 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.
- Drain farro and spread it out on a baking sheet to dry slightly.
- 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.
- Meanwhile, in a small bowl, whisk together lemon zest and juice, 2 tbsp oil, honey, remaining ¼ tsp salt and black pepper. Set aside.
- 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.
- 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 SaladPosted in Recipes | Leave a comment January 9, 2016
The two biggest take away message: Lower Sodium and Lower sugar intake!General | Leave a comment
Americans Still Consume Too Much Salt: CDC Most of it comes from processed or restaurant food, not salt shaker, experts sayJanuary 8, 2016
Interesting article. Sticking to a whole food diet with limited processed foods will automatically cut back on your sodium intake.
Source: CDC MMWR – “Prevalence of Excess Sodium Intake in the United States — NHANES, 2009–2012”
A great reference.General | Leave a comment December 16, 2015
I have always wondered this….General | 1 Comment December 15, 2015
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!General | Leave a comment December 8, 2015
University Hospital Southampton NHS Foun. (2015, December 7). “Surgeon warns of ‘malicious combination’ behind surge in kidney stones cases.” Medical News Today. Retrieved from
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
Fill your children’s stockings with health in mind. Consider these options:
- Padded running socks
- Swimming goggles
- Swim cap
- Headbands, such as sweatybands.com, that do not fall off during exercise
- Jump rope
- 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
- 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:
- Elbow and knee pads
- Baseballs, tennis balls, golf balls, etc
- Wii™ or Xbox games that get you moving
- Cranium® Hullabaloo game to get kids jumping, dancing, and running
- 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