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The Kansan - Newton, KS
  • Food for Thought: Prepping your meals for more nutrients

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  • Tip of the Week
    Want to obtain the most nutrition out of your meals? Incorporate fresh ingredients and pay attention to how they are prepped. A variety of cooking techniques can make certain foods are more flavorful while maintaining high nutritional levels.
    "To boost the flavor and nutritional value in our meals, we are constantly on the lookout for the freshest foods. Our go-to ingredients are wholesome foods like fresh vegetables and lean proteins," says Registered Dietitians Lyssie Lakatos and Tammy Lakatos Shames of The Nutrition Twins. "We also prepare our meals in ways that capture the most nutrients from our fresh ingredients."
    Here are a few simple tips from Lyssie Lakatos and Tammy Lakatos Shames on ways to maximize the nutritional benefits for certain foods:
    * Keep the golden nugget: Yellow is the new black when it comes to the egg. The majority of vitamins and nutrients of an egg are found in the yolk. Keep in mind that some eggs contain more nutrients than others.
    * Goodbye to boiling, hello to steaming: Boiling your vegetables is a surefire way to lose nutrients. The water soluble vitamins like vitamin C and folate will leach into the water instead of going into your body. If eating raw vegetables isn't for you, try steaming them to retain nutrients. By steaming, you'll also get tender, crispy and flavorful veggies.
    * Keep the peel: The skin of fruits and vegetables like apples, potatoes and cucumbers is packed with nutrients and fiber. By peeling the skins of these fruits and vegetables, you are also peeling away valuable nutrients. Some foods, such as potatoes, provide even more fiber in their skin than in the whole item. And, when it comes to flavor, the crispy skins are often the best part.
    Veggie Frittata Bites
    Recipe from the "The Nutrition Twins' Veggie Cure: Expert Advice and Tantalizing Recipes for Health, Energy, and Beauty"
    Yields 10 muffin size servings
    Ingredients
    6 Eggland's Best eggs
    1/2 cup skim or 1 percent milk
    1/2 teaspoon freshly ground pepper
    1 cup (4 ounces) low-fat or fat-free shredded cheddar cheese
    1/2 cup zucchini
    1/2 cup chopped tomatoes
    1/2 cup mushrooms
    1/2 cup chopped green bell pepper
    2 tablespoons chopped red onion
    Pinch of salt (optional)
    Directions
    Preheat oven to 350 F
    Beat eggs, milk, pepper and salt (if using) in medium bowl until blended. Add cheese, zucchini, tomato, mushrooms, bell pepper, and onion: mix well.
    Using a 1/4 - cup measuring cup, scoop and pour evenly into 10 lightly sprayed muffin cups. Bake until just set, 25 minutes. Cool on rack 5 minutes. Remove from cups by loosening sides with a knife, and serve warm.
    - Brandpoint
    Number to Know
    Page 2 of 2 - 2,325: A single teaspoon of table salt, which is a combination of sodium and chloride, has 2,325 milligrams of sodium.
    Easy Recipe
    Veggie Rabbit Dip Bowl
    Serves 12. Prep time: 15 minutes (excluding thaw time). Bake time: 30 minutes.
    Ingredients:
    2 loaves Rhodes Bread Dough, thawed but still cold
    2 sliced almonds
    2 large raisins
    1 egg, beaten
    Directions:
    Cut one loaf of bread dough into 1/4 and 3/4 portions. Shape 3/4 portion into egg shape for body and place on a large sprayed baking sheet. Shape 1/4 portion into pear shape and place above body for head. Clip side whiskers with scissors. Cut second loaf in half. Cut one half in half again for ears and roll into two 16-inch ropes. Fold together and place on top of head.
    With remaining half of loaf, divide dough in half. Take one half and cut into two pieces. Shape into two large thumper feet and place under bunny. Clip toes. Divide last piece of dough into 1/3 and 2/3 portions. Divide 2/3 portion into two hands and place on side of body and clip fingers. Divide remaining 1/3 dough into two large balls and one small ball. Place two large balls on face for cheeks and one small ball for nose.
    Place two raisins on face for eyes and two almonds for teeth. Brush everything with beaten egg, even the teeth. Cover with sprayed plastic wrap. Let rise 15 to 30 minutes. Remove wrap and bake at 350 F for 30 minutes or until browned. Let cool. Hollow out tummy and fill with your favorite dip.
    — Brandpoint
    Food Quiz
    Easter eggs only became chocolate this century, before that they were?
    A. Made with lace
    B. Carved in butter
    C. Painted bird’s eggs
    Answer at bottom of rail.
    Wise to the Word
    Biryani: A one-dish rice-based meal that consists of layering cooked rice and meat in a casserole, before baking it in the oven, biryani originated in Persia and is popular in India and the Middle East. It can be made with chicken, seafood or meat and can also be made as a vegetarian casserole.
    — Cookthink
    The Dish On...
    “Effortless Gourmet Easter and Springtime Recipes” by Jenni Fleming
    It’s officially spring, and with the crisp cool in the air, and daily sunshine soon on the way, it’s time to change from our warm winter cooking to fresh, spring inspired gourmet meals.
    - Amazon
    Food Quiz answer
    C: Painted bird’s eggs
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