Trout doesn’t always come to mind when we are looking for a healthy fish. Typically, we think of salmon when considering foods high in heart-healthy omega-3 fatty acids, but other cold-water fish are great sources too, including trout, halibut, sardines and anchovies. These omega-3 fatty acids help balance your cholesterol levels, lowering the risk of developing heart disease. You can try any mild fish in this recipe; check out this chart to see what other seafood options are high in omega-3s.
Author: Carroll
Parmesan Roasted Green Beans
French beans, string beans, green beans. Whatever you call them, these beans are a staple American side dish. They’re not only a great addition to dinner, but also make a great snack raw, especially if you love a crispy, crunchy texture. Green beans are a great complex carb; its high in fiber, nutrient dense with a bit of protein. This recipe in particular is so good, it will be easy to fill half your plate with vegetables and meet your MyPlate goals.
Mental Health and the Holiday Season
The winter holiday season can be a joyous time, but it can also be a time of heightened emotional stress and triggers for challenges related to mental health, substance use and grief. According to the National Alliance on Mental Illness, one in five adults lives with a mental health condition, and 17 million U.S. adults with mental illness were also experiencing a substance use disorder, according to the 2020 National Survey on Drug Use and Health.
Maple Glazed Carrots
Winter is time for cozy hibernation foods; we crave the hardy, the sweet and the savory. This recipe hits all three of those cravings: roasty savory carrots, smothered in sweet maple. Carrots are a wonderful vegetable, a good source of fiber and carotenoids.
We know carrots are a healthy choice, but what about maple? Is it healthier than regular sugar? This is a common question, and any people make the switch in their cooking, baking, even in their coffee, favoring maple syrup, agave nectar or honey over table sugar. Maple syrup, for example, contains 67 different healthful compounds, including calcium, zinc, manganese and amino acids. Other natural sweeteners are similar in that they do have added nutrients when compared to white sugar; however we need to keep in mind the big picture: its still sugar. Too much can add an excess of calories to your diet and will still have an influence on your blood sugar levels. That being said, eating something sugary with fiber (like in the carrots) protein and heart-healthy fats will help slow that sugar absorption, giving you long lasting energy and steadier blood glucose levels.
Turkey and Whole-Wheat Dumpling Stew
This turkey stew has a thicker broth and delightful, chewy, cloud-like dumplings. Turkey is a great option for a lean protein, and we have long heard about how the breast or “white” meat is lower in fat than the “dark” meat that is found in the thighs and legs. However, you may be surprised to hear that dark meat also has a higher concentration of vitamins and minerals, including several B vitamins, zinc and selenium. This goes to show that a healthy diet is about balance, and you can feel good about having both white and dark meat in your dish.
Golden Turmeric Latte
Turmeric has been gaining attention for its many health benefits, though it’s been used in Ayruvedic traditional medicine for thousands of years. As more research is done, curcumin, the main medicinal component in turmeric, looks to be a powerful antioxidant and anti-inflammatory agent. It’s anti-inflammatory effects benefit a range of conditions such as metabolic syndrome, degenerative eye disorders, arthritis, hyperlipemia and chronic pain. It may even help reduce the swelling and soreness induced through exercise. One issue that has been found with curcumin is that is not easily absorbed into our bodies; however, a component in black pepper helps increase that absorption. This recipe features both and is perfect for cozying up in your favorite blanket on a cold night.
Poyha – A Native “Meatloaf” Recipe
Poyha is a traditional Native American dish, commonly attributed as Cherokee in origin, though the recipe has been made by tribes spanning from the Great Plains to the East Coast. The recipe calls for ground venison, but ground turkey will make a great substitute while keeping with traditional foods. Poyha is packed with protein, complex carbs and flavor. Some recipes will mix in additional dried fruits such as sour cherries or blueberries, boosting this dish with antioxidants. Give this seasonal comfort recipe a try, and use local ingredients if possible. This recipe would be paired nicely with a luscious salad or sauteed greens and mushrooms.
Wild Mushroom Stuffing
Stuffing is the bread and butter of the Thanksgiving season, and that’s basically all it is: bread and butter … two things we are constantly being told to cut back on. You can make a few easy changes that you can make to create a stuffing that is not only healthier, but also has a richer flavor. Changing from white bread to whole grain bread will not just provide more fiber and nutrients, but also a toasty nutty taste. Or switching half of the butter for olive oil adds some heart-healthy fats while cutting back on the not so healthy saturated fat. You can also add any vegetable, nuts, seeds or seasonal fruit to your stuffing too. This recipe calls for wild mushrooms, but you can also try it with some chopped apple, shredded carrot, dried cranberry, walnuts or a mix of all of them!
Emergency Department or Urgent Care?
When unexpected injury or illness strikes, your first instinct may be to go to the hospital’s emergency department.
Read More
Prepare for a Healthier Turkey Day
Soon it will be time to gather and celebrate the harvest and other blessings of the past year. While it’s also a time to shop, prep, cook, bake, share and enjoy great food, Thanksgiving can also be an excuse to overeat.
Here are some tips to get through late November without becoming as stuffed as the turkey: