Nutritional Wellness – Page 11

Ciabatta Pizza

(Gout-friendly) ciabatta-pizza

Ciabatta, the Italian flat bread popular in paninis (toasted sandwiches), makes a handy pizza base. You can reduce the carbs and calories slightly by pulling out some of the soft interior of the bread.

Ingredients

1 loaf ciabatta, about 12 by 6 inches (about 1 pound)
2 cups tomato sauce (no salt added)
1 small zucchini, sliced in 1/4-inch rounds
1/2 cup sliced fresh mushrooms
2 cups shredded part-skim, low-moisture mozzarella cheese
2 tablespoons basil

Directions

Preheat oven to 400°F. Cut ciabatta lengthwise and remove some interior bread if desired. Place each half crust-side-down on a cookie sheet.

Spread sauce evenly on both pieces. Layer zucchini and mushrooms as desired—mixed or half and half. Top with mozzarella and sprinkle with basil. Bake 12 to 15 minutes, or until cheese is melted and bubbly.

Makes 8 slices

Each slice contains about 263 calories, 13 g protein, 8 g fat, 15 mg cholesterol, 36.5 g carbohydrates, 2 g fiber, and 554 mg sodium.

This recipe is gout-friendly because it contains food moderate in purines.

Recipe from the StayWell Company, LLC.

Dark Chocolate Chip Oat Bars

(Gluten-free, gout-friendly)

You don’t have to tell anyone these are homemade, healthy (gulp!) granola bars.

Just let your guests enjoy the chewiness of the oats and dense chocolate flavor from the highest-quality dark chocolate you can find.

Ingredients

1 large egg

1/2 cup fat-free yogurt (plain or vanilla)

1/2 cup artificial sweetener brown sugar blend

1-1/2 cups gluten-free quick oats

2 tablespoons milled flaxseed

1/4 cup bittersweet chocolate chips or bittersweet baking bar broken into small chunks

Cooking spray

Directions

Whisk egg with yogurt and brown sugar. Blend in oats and flaxseed. Add chocolate chips. Spread mixture in an 8-inch-square pan coated with cooking spray. Bake at 350°F for 30 minutes. Cut into bars.

Makes 12 bars

Each bar contains about 125 calories, 4 g protein, 3 g fat, 18 mg cholesterol, 20 g carbohydrates, 2 g fiber, and 12 mg sodium.

To make this recipe gluten-free, use only quick oats that are certified gluten-free. Read food labels of ingredients carefully and contact the company if you have any questions.

This recipe is gout-friendly because it contains food moderate in purines. You should limit the amount of oatmeal you eat to less than 2/3 of a cup (uncooked) per day.

Recipe from the StayWell Company, LLC.

Peach Melba Smoothie for Two

(Gluten-free)

Ingredients

1 cup sliced peaches, fresh, frozen, or canned (drained and rinsed)
1 cup fat-free vanilla yogurt
1 cup crushed ice
1 cup fresh or frozen unsweetened raspberries; reserve 6 berries for garnish
Mint leaves (optional), for garnish

Directions

Put peaches, yogurt, ice, and all but 6 raspberries into blender and puree. Serve in tall glasses. Garnish with reserved berries. The smoothie will be thick enough to float them on top. Add fresh mint leaves if you have them.

Serves 2
Each serving contains about 150 calories, 7 g protein, 0 g fat, 0 mg cholesterol, 25 g carbohydrates, 5 g fiber, and 80 mg sodium.

Recipe from the StayWell Company, LLC.

Cream of Broccoli Soup

(Gluten-free)

Ingredients

1 cup powdered nonfat milk
2 tablespoons cornstarch
4 cups cold water
2 tablespoons low-sodium chicken bouillon powder
1 to 2 teaspoons dried basil
1 onion, chopped (about 1 cup)
3 cups fresh broccoli or 1 10-ounce package frozen broccoli, chopped

Directions

Dissolve powdered milk and cornstarch in cold water. Add bouillon powder, basil, onion, and broccoli. Bring to a boil. Reduce heat and simmer till broccoli and onion are soft, about 5 to 7 minutes.

Serves 6

Each 1-cup serving contains approximately 84 calories, 17 g carbohydrates, 5 g protein, less than 1 g fat, 82 mg sodium, and 2 g fiber.

To make this recipe gluten-free, use only spices or condiments that are gluten-free. Read food labels carefully and contact the company if you have any questions.

Recipe from the StayWell Company, LLC

Add broccoli into your day today!

Government guidelines recommend that adults eat more than 4 cups of fruits and veggies each day. A perfect vegetable choice is broccoli, which has been around for more than 2,000 years. Broccoli has lutein and zeaxanthin, phytonutrients that preserve good vision and may prevent cataracts. In addition, it has many cancer-fighting compounds, including vitamin A (beta-carotene), vitamin C, and fiber, and may reduce the risk for colorectal cancer. Broccoli also contains folic acid, which helps decrease certain types of birth defects.

A half-cup of broccoli counts as one serving. Here are some ways to enjoy it:

Dip raw florets into a small amount of guacamole or low-fat dip.
Add chopped fresh or frozen broccoli to soup for a hearty stew.
Top baked potatoes with broccoli and a little low-fat cheese.

Article from the StayWell Company, LLC

Teriyaki Chicken and Mango Salad

Marinade

1/4 cup low-sodium soy sauce
1/4 cup honey
1 teaspoon garlic, finely chopped
1 teaspoon fresh ginger, finely chopped
1 teaspoon toasted sesame seeds

Salad

1 boneless chicken breast
3 ounces fresh shiitake mushrooms
6 cups mixed baby lettuce greens
2 mangoes, peeled, pitted, and cut into thin slices
2 scallions, thinly sliced
1/2 cup fat-free poppy-seed salad dressing

Directions

Combine marinade ingredients in a resealable plastic bag and shake to blend. Add chicken and turn to coat. Seal bag and refrigerate for several hours or overnight, turning the bag at least once. Remove chicken from marinade and place over moderately hot coals on a grill coated with cooking spray. Cook for 6 to 9 minutes, turning every 3 minutes or so, until brown on the outside and no longer pink inside. Remove from grill and allow to cool before cutting into thin slices. Remove and discard stems from mushrooms. Slice into thin slices. Lightly coat a medium-sized nonstick skillet with cooking spray and preheat over medium heat. Add mushrooms and cook for 1 to 2 minutes.

To serve, combine the chicken, mushrooms, greens, mango, and scallions in a salad bowl. Add the dressing and toss gently to coat.

Serves 4

Each serving contains approximately 303 calories, 3 g fat, 52 mg cholesterol, and 673 mg sodium.

Recipe from the StayWell Company, LLC

Italian Sausage Bean Soup

If your ingredients are flavorful, you don’t need a lot of fat. A single Italian sausage link will do. Once your beans are cooked, this soup takes no time at all.

Ingredients

Italian sausage link (about 1/4 pound)
1 teaspoon olive oil
1 stalk celery, sliced
1 onion, chopped (about 1 cup)
2 cloves garlic, peeled and crushed
3 cups cooked white beans
4 cups low-sodium chicken broth
1 bay leaf
1 14.5-ounce can diced tomatoes, no salt added
2 cups shredded fresh escarole or spinach

Directions

Remove the sausage casing. Heat olive oil in the soup pot and add sausage, stirring to break up the meat into small crumbles. Brown the meat and remove some of the sausage fat by blotting with a paper towel. Add onion, celery, and garlic. Saute briefly. Add beans, chicken broth, bay leaf, and tomatoes. Heat thoroughly. Just before serving, add the escarole or spinach. It doesn’t have to cook–just wilt and stay a vibrant green.

Serves 6

Each serving contains about 214 calories, 16 g protein, 5 g fat, 6 mg cholesterol, 32 g carbohydrates, 8 g fiber, and 203 mg sodium.

Recipe from the StayWell Company, LLC

Healthy Breakfast Sandwich

Ingredients

Nonstick cooking spray breakfast english muffin

4 eggs and 4 egg whites

1/4 cup minced chives

1/4 cup minced parsley

4 whole-wheat English muffins

4 1/2-inch round slices Canadian bacon

1 large beefsteak tomato, sliced into 1/2-inch thick slices

Directions

Crack eggs and egg whites into a bowl and whisk. Add chives and parsley and stir to incorporate.
Spray a large nonstick skillet with cooking spray. Ladle 1/4 egg mixture into skillet and cook, omelet style, until eggs are cooked through, about 1 to 2 minutes per side. Slide omelet onto a plate and repeat with remaining eggs; cover with foil to keep warm.
In same skillet, heat Canadian bacon until warm, about 1 to 2 minutes per side. Toast English muffin. Fold omelet in to fit English muffin, then place omelet on 1 muffin half.
Top with a bacon slice, then tomato, then top with other muffin half.
Excellent source of: Protein, Fiber, Vitamin A, Thiamin, Riboflavin, Niacin, Vitamin C, Vitamin K, Calcium, Manganese, Phosphorus, Selenium
Good source of: Vitamin B6, Folate, Copper, Iodine, Iron, Magnesium, Potassium, Zinc

Source: https://www.foodnetwork.com/recipes/ellie-krieger/healthy-breakfast-sandwich-recipe-1940802

Get energized in the morning today!

Sure, an endless pot of delicious hot coffee can give you a morning jolt. But there are other ways to wake up raring to go. Try one for a more energized start to your day:

Say no to the snooze button. Those five extra minutes of sleep aren’t going to be restorative ones. Set your alarm for the time you actually need to get up.
Let the light in. Open your curtains or turn on the lights as soon as you awake. It’ll signal your body to stop producing melatonin, the hormone that induces sleep.
Put your sneakers on. Physical activity gets your blood flowing and ups your endorphins for a morning mood boost. Take the dog for a stroll, do an exercise DVD, or walk your kids to school.
Eat a healthy breakfast. You won’t be dragging after a fruit-and-Greek-yogurt smoothie, a vegetable omelet, or wheat toast topped with peanut butter and banana.

Article from the StayWell Company, LLC