Purdue Extension Does…Eat Right! - Dubois County Free Press, Inc.

The Dubois County Purdue Extension has started a series of weekly columns featuring timely, science-based information on current local topics related to community, family, health, residential, and youth concerns. This is the first of those columns.

How many times have you said to yourself or even out loud to family or friends: I know I should eat better, but healthy eating is too complicated!

Think healthy eating is difficult? Think again. Eating right doesn’t have to be complicated. Before you eat, think about what goes on your plate or in your bowl. Choose foods that provide the nutrients you need without too many calories. Try making healthier food choices by choosing colorful, delicious fruits and vegetables more often, enjoying new tastes and perhaps trying some unfamiliar foods. Try adding more whole grains to your plate, maybe even trying a new grain food. Make your choices healthier by choosing lower fat dairy foods and leaner protein choices, too. Think of it as an adventure for your taste buds!

As we grow older, we need to focus on the benefits of making healthier food choices for our bodies. Remember the saying “You are what you eat.” So, if you want to be stronger, live longer, feel better and keep your mind sharper, you may want to focus on choosing a healthier plate!

I personally am finding that as I continue on my journey making healthier food choices each day, I feel better and am more positive in facing day to day challenges. Making changes in the foods we choose to eat every day can be challenging but the benefits are worth the effort. So how do you get started? Here are some easy steps to get you started:

Focus on eating many different colors and types of vegetables and fruits.
Choose whole grains for at least half of your grains.
Eat only small amounts of solid fats and foods with added sugars. Limit saturated fat (found mostly in foods that come from animals) and trans fats (found in foods like store-bought baked goods and some margarines).
Eat seafood twice a week whether it be tuna salad for lunch or fish for dinner.
Just get cooking in the kitchen and enjoy some new tasty recipes.

Along with being as active as you can be, making healthier food choices may keep you feeling better and independent. The USDA Myplate guidelines for adults includes recommendations for fruits, vegetables, calcium-rich foods, whole grains and lean proteins.

Focus on whole fruits rather than juices for more fiber and vitamins. Aim for about 2 cups each day. Try the 5 A Day Salad recipe to take to family gatherings or church dinners. The recipe developed for the University of Kentucky Edamame Soybean Project a few years ago but remains a favorite for my family gatherings.

Choose anti-oxidant rich dark leafy greens, such as kale, spinach, and broccoli as well as oranges and yellows, such as carrots, squash, and yams. Try for 2 ½ cups of veggies every day. Try our family favorite recipe for Oven Roasted Veggies.

Incorporate calcium-rich foods into your diet. Aging bone health depends on adequate calcium intake to prevent osteoporosis and bone fractures. Adults need 3 servings a day of milk, yogurt, or cheese. Non-dairy sources include tofu, broccoli, almonds, and kale. Try the recipe for Kale Dip.

Choose whole grains for more nutrients and a higher fiber count. Look for pasta, breads and cereals that list “whole” in the ingredient list before the gain names in the list. Adults need about 6 ounces of grains each day and one ounce is about 1 slice of bread. Try another family favorite: Faster than Take Out-Whole Grain Pizza!

Vary your sources of protein and important vitamins and minerals with a wide assortment of fish, beans, peas, nuts, and seeds. Adults need about 5 ½ ounces per day. Try either the Hummus recipe for snack or Salmon Patties for dinner.

RECIPES

5 A Day Salad

2 cups Gala apples, unpeeled and chopped (about 2)
1/2 cup golden raisins
2 cups broccoli florets, broken
2 ribs celery, chopped
1 cup red or white seedless grapes, halved
1/2 cup cashews, broken
1 cup edamame soybeans, cooked and shelled

Dressing:

1 clove garlic, chopped
1 tablespoon chopped red onion
1/3 cup red wine vinegar
1/4 cup sugar
1 teaspoon salt
1 teaspoon prepared mustard
1 Tablespoon celery seed
1 cup soy oil

Directions:

Mix together salad ingredients (except cashews and soybeans) and refrigerate. When ready to serve, add dressing and mix. Top with cashews and soybeans. Serves 15.

Oven-Roasted Vegetables

1 lb. small potatoes
1 lb. baby carrots
1 lb. button mushrooms
1 sweet onion, cut into wedges
¼ cup balsamic vinegar
3 Tablespoon olive oil
1 teaspoon sugar
Dried or fresh rosemary
Salt
Pepper

Directions:

Spray roasting pan with olive oil spray. Wash and clean veggies. Place in pan in single layer. Mix vinegar, oil, and sugar. Drizzle over veggies. Salt and pepper veggies as desired. Sprinkle with dried or fresh rosemary. Bake uncovered in 450 degree oven for 35 to 45 minutes.

Kale Dip

Serving Size: 1/4 cup dip and 1/2 cup snap peas

Yield: 6 Servings

1 1?2 teaspoons canola or olive oil
1 clove garlic, minced
3 cups kale leaves, thinly sliced
1?8 teaspoon salt
1 cup low-fat cottage cheese
1?2 teaspoon red pepper flakes or 1/4 teaspoon cayenne pepper
1 tTblespoon fresh lemon juice
2 cups veggies for dipping (try sugar snap peas or carrot sticks)

Directions

Heat oil in a pan over medium heat. Add garlic and kale and season with salt. Cook, uncovered, stirring occasionally until tender, about 3 to 4 minutes. Let cool. Transfer kale to a food processor. Add cottage cheese and puree until smooth.

Season with red pepper flakes and lemon juice. Refrigerate if not serving immediately. Serve veggies with dip. Refrigerate leftovers within 2 hours. Recipe courtesy of the Food Heroes program, Oregon State University Extension.

Faster than Take Out – Whole Grain Pizza

Crust Recipe for 15 -16 inch pan will serve 8.

1 package active dry yeast
1 cup warm tap water
1 teaspoon sugar
1/2 teaspoon salt
2 Tablespoons canola oil
2-1/2 cups whole-wheat flour
Nonstick spray

Pizza Toppings:

1/2 to 3/4 cup prepared pizza sauce
8 ounces part-skim mozzarella cheese
Toppings of your choice

Directions:

Preheat oven to 400º F. Lightly spray the pizza pan with nonstick spray. Dissolve yeast in warm water, check yeast package directions. Stir in remaining ingredients, and mix until you can form into a ball of dough. Set aside for five minutes. After 5 minutes: spread dough out on pizza pan until it covers the entire pan. HINTS: The dough will be easier to work with if you dip your fingers in flour. I prefer to use parchment paper to roll out the pizza crust. Bake in preheated oven for 10 minutes. Once your crust is pre-baked, spread the pizza sauce evenly over the crust. Sprinkle 8 ounces of grated part-skim mozzarella cheese over the sauce. Add one or more toppings (you decide how much): Pepper rings; Sliced mushrooms; Sliced olives; Broccoli florets; Tomato slices; Onions, chopped or sliced; Canadian bacon; Lean ham, thinly sliced; Browned meat crumbles (lean ground beef or ground turkey).

Bake at 400º for 10 more minutes or until cheese is slightly browned.

Salmon Patties

1 can (15 oz.) red or pink salmon, packed in water, rinsed and drained (or 2 cups flaked)
8 crackers (saltines type)
1/4 cup seeded and diced red bell pepper
1 Tablespoon fresh dill
3 Tablespoons light mayonnaise
1 teaspoon lemon juice (bottled or fresh squeezed)
4 drops Tabasco sauce

Directions

In a medium bowl, remove skin from fish and flakes with a fork, mashing bones (great calcium).

Crush the crackers and add to bowl. Add remaining ingredients. Mix well. Set aside.

Shape the salmon mix into 4 patties. Coat a large nonstick skillet with cooking spray and place over medium heat. Cook salmon cakes, turning once, until lightly browned on each side.

Easy to Please Hummus Dip

1 15 oz can Garbanzo beans (chickpeas), drained, liquid reserved
1 t ground cumin
½ t salt
1 Tablespoon olive oil
1 Tablespoon lemon juice
1 clove garlic, crushed

Directions

Drain garbanzo beans, save liquid. In a blender or food processor combine garbanzo beans, cumin, salt, lemon juice, garlic and olive oil. Blend on low speed, adding enough reserved liquid (about 1/4 cup) to make smooth and reach desired consistency. Serve with celery sticks or crackers for dip or use on sandwiches.

Serving size: 2T Number of servings: 10