April 12, 2013 - Southbridge Evening News

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2 • THE EXPRESS • Friday, April 12, 2013 FOOD There’s More To Meatballs Prepared meatballs, like Casa Di Bertacchi, are perfect to keep on hand to make a great meal, such as these easy meatball nachos. Find Fresh Food Fast (NAPS) If you’re looking for a quick meal or snack on the go, too often, your options have been limited to the drivethrough or grabbing processed snacks. As consumers gravitate toward healthy choices, some retailers are focusing on providing fresh, tasty options. Here are a few tips to help you eat smarter on the run. • Start your day right— Breakfast really does set the tone for the whole day. Instead of skip- ping breakfast when you’re in a hurry, grab a yogurt and fruit. • Plan for the munchies— When you pick up your morning coffee or lunch, plan your afternoon snack. You can balance healthy options with an occasional treat. • Go for some color—Enjoy a variety of green, red and yellow fruits and vegetables every day so you don’t get bored with your options. To help, you can now find a whole new line of fresh options designed with healthy eating in mind anytime of the day at one national convenience store. WHAT YOU CAN GET In the past year, 7-Eleven has tapped into consumer requests for healthier, on-thego options by launching its Fresh Foods program. Some of the options include: • Fresh sandwiches • Fresh-cut fruit • Fruit and yogurt parfaits with oats and honey granola • Bistro Snack Protein Packs with mini whole-wheat pitas, cheddar cheese cubes, red grapes, celery, baby carrots and hummus. All the offerings are made daily with fresh ingredients from nearby kitchens and bakeries. The conve?nience chain is working on expanding offerings for its customers. LEARN MORE For further information, visit www.7Eleven.com. Tiny Tacos Full Of Nutrition Photo courtesy of La Tortilla Factory Fresh, healthful and so tasty: Mini Steak Tacos with Spicy Pico De Gallo. (NAPS) Mini steak tacos can be a grande idea, whether you’re celebrating Cinco de Mayo or just enjoying a hearty, healthy meal with your family and friends. The recipe is made with authentic Hand Made Style Corn Tortillas that offer a “fresh from the kitchen taste” with a unique blend of corn and wheat. Packed with 14 grams of whole grain, 90 calories per tortilla and no trans fats, they have a delicious corn taste and the soft, flexible texture of flour tortillas. They’re from La Tortilla Factory, where the mission is to innovate while satisfying healthy eating habits and remaining grounded in Mexican heritage. In fact, the company has contributed to the national shift in eating habits by continuously creating more healthful and more flavorful premium products of excellent quality, setting numerous industry standards along the way, and transforming the simple tortilla into an icon of good living. In addition, the lean beef in the recipe is a tasty, healthy choice. That’s because a 3-oz. serving of lean beef has about 150 calories and is a naturally rich source of 10 essential nutrients needed for a healthy, active lifestyle. It also provides about half the Daily Value for protein. The protein in beef is a powerful nutrient that can help you strengthen and sustain your body. A succulent turkey sandwich is a delicious and low-calorie option you can now grab on the go. There’s a substantial body of evidence, reports The Beef Checkoff, that the protein, iron and B vitamins in lean beef help maintain a healthy weight, build muscles and fuel a healthy and active lifestyle. MINI STEAK TACOS WITH SPICY PICO DE GALLO Makes 12 servings 1 1⁄2 pounds beef shoulder top blade (flat iron) steaks 12 La Tortilla Factory Hand Made Style Tortillas Spicy Pico de Gallo (recipe follows) 8 ounces shredded Mexican cheese blend Marinade: 1⁄2 cup prepared Italian dressing 1⁄4 cup lime juice 1 tablespoon honey 1 1⁄2 teaspoons ground cumin 1 teaspoon chili powder Cut beef steaks lengthwise in half, then crosswise into 1⁄4-inch strips; set aside. Combine marinade ingredients in me–dium bowl. Place beef and marinade in food-safe plastic bag. Close bag securely and marinate in refrigerator 30 minutes. Remove beef from marinade; discard marinade. Heat pan over medium heat until hot. Add 1⁄2 of beef; stir-fry 1 to 2 minutes or until outside surface of beef is no longer pink. (Do not overcook.) Repeat with remaining beef. Evenly divide beef strips over tortillas. Top with 1 tablespoon Spicy Pico de Gallo and 1 tablespoon cheese. Spicy Pico de Gallo: Combine 11⁄2 cups chopped tomato, 1⁄2 cup finely chopped onion, 1⁄4 cup chopped fresh cilantro and 1 tablespoon minced jalapeño pepper in large bowl. Stir in 1⁄4 cup hot picante sauce or salsa and 1 tablespoon fresh lime juice. Cover; refrigerate 1 hour to let flavors blend. Nutrition information per serving: 210 calories; 9 g fat; 14 g carbohydrate; 20 g protein. Recipe courtesy of The Beef Checkoff. LEARN MORE You can find more tips and rec–ipes at www.latortillafactory.com and www.BeefItsWhatsForDinner.com. (NAPS) The familiar, bite-sized favorite, the meatball, has become all the rage, appearing in more places than just on the appetizer tray or at the pasta bar. Because meatballs are fun and so versatile, many trendy consumers today may look at them in a whole new light. Active families appreciate that frozen meatballs can be enjoyed any day of the week, because all the prep work has been done for you. The meatballs are already seasoned, making them an even-moredelicious (and possibly less expensive) addition to a recipe or sauce than unseasoned, plain ground beef. Once they’re defrosted, you can use the meatballs whole or dice them up, even grind them in a food processor. They can be stirred into favorite recipes, whether steamy soups and stews, hearty casseroles or flavorful pasta plates. They really stand out in a succulent meatball sandwich. Pick up a package of high-quality, frozen meatballs and use them in recipes much as you would ground beef. You can get Casa Di Bertacchi meatballs from Sam’s Club frozen in a 6- pound bag, and keep them on hand for a quick dish when a hungry crowd suddenly appears, such as this tasty recipe for meatball nachos. EASY MEATBALL NACHOS Ingredients 16 Casa Di Bertacchi fully cooked meatballs, thawed 1 medium onion, chopped 1 green bell pepper, seeded and chopped 1 tablespoon olive oil 1 envelope taco seasoning 1 can (14.5 ounces) sliced stewed tomatoes, with liquid 1 can (15 ounces) black beans, rinsed and drained 1 bag (10 ounces or larger) tortilla chips, any variety Grated cheddar or Monterey Jack cheese Sour cream (optional) Directions • Cut meatballs into quarters. In a large frying pan, sauté the onion and bell pepper in oil over medium-high heat until tender. • Stir in meatballs and cook for 3 minutes. Stir in taco seasoning, tomatoes and beans. • Reduce heat to medium and simmer for 10 minutes, stirring occasionally and breaking apart tomato chunks. • Spoon meat mixture over individual servings of tortilla chips. Sprinkle cheese over top and garnish with sour cream. Makes 8–10 servings. Variation: Meat filling can also be served burrito style, in warm flour tortillas. For more great meatball recipes, visit www.casameatballs.com. Lighten Up Your Supper (NAPS) When you want a delicious, healthy meal, and timing is tight—go fish! Garden Fish Fillet balances the delicate flavors of fish, fresh herbs, carrots and grapes. A generous grating of nutty Jarlsberg cheese adds a tasty touch to this simple supper. Cleanup is quick and easy, too. GARDEN FISH FILLET (Serves 4) 4 4-ounce pieces boneless white fish fillets 1 tablespoon olive oil 4 tablespoons chopped fresh herbs (dill, tarragon, chives, parsley) 2 cups shredded carrots 1 cup halved seedless green grapes 1 cup (4 ounces) grated Jarlsberg cheese 4 lemon slices Preheat oven to 425°. Coat fillet pieces with olive oil; arrange in a foil-lined, ovenproof baking dish. Mix together herbs, carrots, grapes and cheese. Divide mixture into equal portions to cover each fillet, then top each with a lemon slice. Cover dish tightly with foil and bake 20 minutes. Let stand 5 minutes, covered, before serving. If desired, drizzle with a simple lemon vinaigrette and a few grindings of fresh black pepper. Serve with steamed, lightly buttered asparagus and baby red potatoes. Better Nutrition For Your Calorie “Salary” BY ELIZABETH M. WARD, M.S., R.D. (NAPS) While fad diets come and go, often making it difficult to decide what to eat as part of a healthy lifestyle, a balanced diet never goes out of style. Each person has a calorie “salary,” an amount of calories to Ward maintain his or her weight. You need to be mindful about how you spend calories and make sure to fuel your body with the nutrients it needs every day. When planning where to “spend” my family’s calories, I choose nutrient-rich foods such as Eggland’s Best eggs, because they taste great and offer a bigger “bang” for our caloric buck. I like Eggland’s Best eggs because for just 70 calories my family gets an egg containing 10 times more vitamin E and 38 percent more lutein than an ordinary egg. As a mother and a registered dietitian, I love the fact that Eggland’s Best eggs provide double the amount of omega-3 fatty acids and vitamin D of ordinary eggs, since these nutrients are essential for brain development and building strong bones. Plus, Eggland’s Best eggs contain less cholesterol and 25 percent less saturated fat. For busy parents looking for tips on sustaining healthy eating habits throughout the day, I recommend preparing meals ahead of time. Here is a nutritious recipe that can be enjoyed at breakfast, lunch and dinner. To find more recipes and information on Eggland’s Best, visit www.egglandsbest.com. EGGLAND’S BEST BELL PEPPER FRITTATA Makes 6 servings Prep Time: 5 minutes Cook Time: 20 minutes Ingredients: 6 Eggland’s Best eggs 2⁄3 cup fat-free milk 2⁄3 cup bell peppers, diced Garden Fish Fillet is fast and easy to make and great to eat. This Eggland’s Best Bell Pepper Frittata is a tasty way to serve essential nutrients to your family and can be enjoyed at any ?mealtime. 2⁄3 cup shredded low-fat mozzarella cheese 1⁄2 teaspoon salt 1⁄2 teaspoon pepper 1 tablespoon butter Preparation: Preheat oven broiler to medium-high heat. In a medium bowl, mix Eggland’s Best eggs, milk, salt, pepper, butter until well blended; stir in diced peppers. Cook in a 12-inch ovenproof, nonstick skillet over medium heat until edges are set and eggs begin to cook through, approximately 5 minutes. Sprinkle shredded mozzarella cheese over eggs and remove from stove; heat under broiler until cheese is melted and eggs are set (1–2 minutes). Cool for 10 minutes before serving. 25,000 Unique Visitors Every Week! TheHeartOfMassachusetts.com
Friday, April 12, 2013 • THE EXPRESS • 3 FOOD Program Promotes Heart-Healthy Home Cooking (NAPS) Cooking at home can be simple, affordable and heart-healthy. The bad news is that it’s becoming increasingly rare. That’s the word from experts who say takeaway-from-home meals account for at least half of all U.S. food expenditures. These meals typically contain more saturated fat, trans fat, cholesterol, sodium, added sugars and calories and fewer fruits, vegetables and whole grains than home-cooked meals. The American Heart Association is serving up help for families who are looking for healthy, affordable solutions thanks to its Simple Cooking with Heart program. The popular website has added 30 recipes, a good mix of popular dishes from around the world, to help teach people that cooking at home can be simple, affordable and heart-healthy. The program, funded by a $1 million grant from the Walmart Foundation for the second year, features several recipes that can feed four people for under $15. In addition, there are live cooking demonstrations, online how-to videos, tips and free downloadable host kits that encourage people to host cooking demonstrations or parties with family, friends and neighbors. A Nutritional Impact “With busy, on-the-go life?styles, many Americans have lost touch with their kitchens and thrown in the towel on eating healthy, which is key to prevention of heart disease and stroke,” said Rachel Johnson, Ph.D., R.D., an American Heart Association spokesperson. “The program and its recipes make it easy to bring nutrition back in the home, and it’s easy on the pocketbook, too.” “We believe in supporting initiatives that help people improve their nutritional knowledge and skills, so they are able to identify, shop for and prepare healthy, home-cooked meals,” said Karrie Denniston, director of hunger relief and nutrition at the Walmart Foundation. Spanish-language materials that include recipes and instructional videos can be accessed at www.heart.org/cocinasimple. To download the Simple Cooking with Heart orga–nization or host kits, find a live cooking demonstration in your area or for more information on the Simple Cooking with Heart program, visit www.heart.org/simplecooking. SPICY ASIAN SALAD CUPS ABOUT $1.50 PER SERVING 1⁄2 cup light mayonnaise 1 1⁄2 teaspoons Dijon mustard 1 teaspoon Chinese chili sauce 2 (12.5-oz) cans salt-free white meat chicken packed in water, drained 1 (8-oz) can water chestnuts, drained and chopped 4 green onions, chopped 2 tablespoons unsalted chopped nuts (cashews, almonds or walnuts) 1/4 teaspoon black pepper Juice of 1 lime or 2 teaspoons from jar 12 lettuce leaves (iceberg, green leaf, bib, etc.) 1. In a medium mixing bowl, combine mayonnaise, mustard and chili sauce. 2. Stir in chicken, chestnuts, onions, nuts, pepper and lime juice. 3. Spoon equally into lettuce leaves (“cups”) and serve. Per serving: Calories 215, Total Fat 8.0 g, Saturated Fat 0.5 g, Trans Fat 0.0 g, Polyunsaturated Fat 4.5 g, Monounsaturated Fat 2.5 g, Cholesterol 59 mg, Sodium 297 mg, Carbohydrates 8 g, Fiber 2 g, Sugars 0 g, Protein 26 g, Potassium 301 mg, Calcium 8 mg. Green Beans Among World’s Healthiest Foods Baked “fries” make it even more appealing to eat nutrient-rich green beans. (NAPS) Scientists studying vegetables are finding out more about the long popular green bean. Not only do the pods contain fiber and vitamins C, K, A and B, but the latest research shows they have more antioxidants than other foods in the pea and bean families. Registered Dietitian Tammi Hancock recommends eating fresh or frozen green beans to maximize nutritional value. “At 31 calories and plenty of nutrients per cup, they’re a great choice,” Hancock says. For a tasty and nutrient-rich side dish, prepare green beans using Smart Balance® Butter Flavor Non-Stick Cooking Spray, a heart-healthier alternative to butter. BAKED GREEN BEAN FRIES WITH CHIPOTLE DIPPING SAUCE Baked Fries: Smart Balance® Butter Flavor Non-Stick Cooking Spray 8 oz. fresh green beans, trimmed 1⁄4 cup flour 1 egg 1⁄4 cup Smart Balance® Fat Free Milk and Omega-3s 1⁄4 teaspoon garlic powder 1⁄2 teaspoon salt 1⁄4 teaspoon black pepper 1⁄8 teaspoon cayenne pepper 1 1⁄2 cups panko breadcrumbs Chipotle Dipping Sauce: 1⁄4 cup Smart Balance® Omega Light Mayonnaise Dressing 2 T minced seeded chipotle peppers with adobo sauce Preheat oven to 450 degrees. Line 2 baking sheets with foil. Spray foil with cooking spray. Blanch green beans in boiling water for 2 minutes. Drain and immediately plunge into an ice water bath. Drain when completely cooled and dry using paper towels. Pour flour into a large plastic bag. In a shallow dish, beat egg with milk. Mix in garlic powder, salt, black pepper and cayenne pepper. Place panko breadcrumbs in a separate shallow dish. Drop beans in bag of flour and shake to coat. Remove beans and shake off excess flour; set aside. Pour flour remaining in bag into egg mixture and whisk until smooth. Working with about 5 beans at a time, dip beans in egg mixture, turning to coat. Remove from mixture and place onto panko crumbs, gently coating. Transfer coated beans to prepared baking sheets, arranging beans about an inch apart. Spray top of beans lightly with cooking spray, holding can an arm’s length away from the beans. Bake in center of oven for 8–12 minutes or until panko crumbs are golden brown. Serve with Chipotle Dipping Sauce, prepared by combining mayonnaise and chipotle peppers with adobo sauce. Yield: 6 servings; about 7 beans and 1 T Chipotle Dipping Sauce per serving. Per serving: 100 calories, 3g protein, 14g carbohydrate, 4g fat, 0g saturated fat, 0g trans fat, 19mg cholesterol, 275mg sodium, 1g fiber, 2g sugar. The Thrill Of The Grill BY DAVID VENABLE (NAPS) Here are four tips every grill owner should follow: 1. Never flatten your burgers; you’ll lose the juices that keep them flavorful. 2. Grilled red meats need to rest for at least five minutes after cooking. Food covers will protect the meat—as well as your entire barbecue— from bugs, pets and other uninvited guests. 3. Never use a fork to flip your food. You want to preserve those juices and a fork pierces the outside. I recommend tongs for your everyday fare but for ribs, porterhouses, pizzas and big cuts of meat, try Mr. Bar-B-Q Stainless Steel Oversized Spatula from QVC. There’ll be practically nothing you can’t move. 4. While you can cook your entire meal on your grill—everything from steak and mushrooms to broccoli and fries—smaller foods tend to disappear down the grates unless you have skewers or, better yet, a grill basket. I like the Technique Stainless Steel BBQ Chef ’s Pan with Grill Basket Lid that’s made of tightly woven mesh, so you can roast seeds or even pop popcorn. • QVC Program Host David Venable is the author of the cookbook “In the Kitchen with David: Comfort Foods That Take You Home.” He gives 3.5 million weekly viewers an inside look at his “kitchen” as the host of QVC’s most popular cooking show, “In the Kitchen with David.” Accessorize Your Dinner Table With A Heart-Healthy Label (NAPS) Whether you eat most of your meals at home or tend to grab something on the go, eating healthy doesn’t have to be difficult. A good place to start is looking at the nutrition information located on the food package or provided by the restaurant, especially when you look for the American Heart Association’s Heart-Check mark. You can find the Heart-Check mark on heart-healthy foods in the grocery store or in select restaurants offering certified heart-healthy meals. In addition to looking for the Heart-Check mark when you grocery shop or go out to eat, here are some other ways you can make healthy choices. HINTS TO HELP YOU GROCERY SHOP • Limit your total fat to no more than 56 to 78 grams a day, including no more than 16 grams of saturated fat, less than two grams of trans fat and less than 200 mg of cholesterol in a 2,000-calorie diet. • Fuel up on fruits and vegetables. Your body needs vitamins and minerals to stay healthy. Give your body what it needs—4? cups every day—to make sure your body isn’t running on empty. Try one cup of fruits and vegetables at every meal and two snacks with one cup each and you’ll be on your way. • Check total calories per serving. Generally, for a 2,000-calorie diet, 40 calories per serving is considered low; 100 calories per serving is considered moderate; and 400 calories or more per serving is considered high. • Look at the serving size and avoid consuming more than one. DINING OUT • Avoid such extras as cocktails, bread and Take-away-from-home meals typically contain more saturated fat, trans fat, cholesterol, sodium, added sugars and calories than home-cooked meals. butter, or chips and salsa. • Ask for butter, cream cheese, salad dressing, sauce, gravy and other condiments on the side, so you can control the quantity you consume. • Instead of fried foods, go for baked, boiled or grilled. • Steer clear of highsodium foods such as those served pickled, in cocktail sauce, smoked, in broth or au jus, or in soy or teriyaki sauces. • Be selective at salad bars. Choose fresh greens, plain vegetables without added sauces, fresh fruits and beans; steer away from cream-based or cheese dressings; and opt for healthy vegetable oilbased dressing, such as vinegar and olive oil. Limit cheeses, marinated salads, pasta salads and fruit salads with whipped cream. • As a special treat, choose desserts and make smart choices. Fresh fruit, fruit ice, sherbet, gelatin and angel food cake are better choices. • Instead of cream, ask for fat-free or 1 percent milk for coffee or fat-free half-and-half. Low-fat soy or almond milks may also be good choices. • Ask your server how particular foods are prepared and what ingredients they contain. • Ask if smaller or lunch portions are available or whether you can share entrées with a companion. If smaller portions aren’t available, ask for a to-go box when you order and place half the entrée in the box to eat later. The Heart-Check mark is a symbol you can trust when seeking hearthealthy foods in restaurants and grocery stores. • Ask if substitutions are possible. For example, if a dish comes with French fries or onion rings, ask whether you can get a salad with vegetables with the dressing on the side. Instead of mayonnaise-laden coleslaw, ask if you can get fruit or vegetables instead. Cookbook author David Venable says be sure to have the right tools for the job when you grill. Watch Out For The Salty Six Sodium overload is a major health problem in the United States. The average American consumes about 3,400 milligrams of sodium a day, more than twice the level needed for a healthy heart. Sodium affects not just your heart health but your appearance as well. It can make your face feel puffy, give you bags under your eyes, increase swelling in your fingers, and make your clothes look and feel tighter. Many people may be surprised at these six popular foods that can add high amounts of sodium to your diet. Looking for the Heart- Check mark on the Salty Six is an important way to find better options in these food categories. 1. Breads and Rolls. Some foods that you eat several times a day, such as bread, add up to a lot of sodium even though each serving may not seem high. 2. Cold Cuts and Cured Meats. One 2-oz. serving—six thin slices—of deli meat can contain as much as half your daily so–dium limit. Look for lower-so–dium varieties. 3. Pizza. A slice of pizza with several toppings may contain more than half of the sodium you need daily for good health. Limit the cheese and add more veggies to your next slice. 4. Poultry. Sodium levels in poultry can vary greatly depending on the processing—sometimes, sodium is added to poultry during processing. Adding more salt during cooking can increase the already high levels in your bird. 5. Soup. The sodium in one cup of canned soup can be more than half the recommended intake for the whole day. 6. Sandwiches. A sandwich can contain more than 100 percent of the daily recommendations. Try half a sandwich with a side salad instead. LEARN MORE Find out how foods qualify for the Heart- Check mark and see a list of certified products at www.heartcheckmark.org.
Page 1 and 2: JAMES J. OSTROMECKY, D.D.S. Patient
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April 12, 2013 - Southbridge Evening News

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