A Cinco de Mayo That Won’t Sink Your Healthy-Eating Habits

by Valerie Costanza, RD

Cinco De Mayo is a fun celebration but enjoying it without all of the calories and fat is a difficult challenge. Mexican food from restaurants is typically cooked in lard and covered in cheese and sour cream. Not only are the portions large, but starting your meal with fried chips and salsa, guacamole, and cheese dip is not doing you any favors. Knowing what to order is important so you can enjoy Mexican flavors without sabotaging your healthy intentions.

Without knowing the nutritional information and analyses, it can be difficult to determine just what is in the Mexican food you order from a local establishment. The following are helpful ordering hints. But keep in mind that each restaurant may prepare the same dishes differently, and you may need to ask how dishes are prepared to ensure you are ordering a healthier option.

• Skip the chips at the beginning of the meal and ask for a side salad.
• If a tortilla is part of your meal, choose corn or whole wheat tortilla instead of a flour tortilla.
• Avoid refried beans and choose black beans, borracho beans or frijoles a la charra which will have less fat.
• Eat only half of the beans and rice served.

Healthier ordering options include:

• Fajitas
• Chili
• Enchiladas with red sauce or salsa
• Grilled fish or meat dishes

Enjoy this Mexican dish with a side salad and a small amount of guacamole or your favorite dressing. Top the fajitas with plain yogurt instead of sour cream.

Beef Fajitas

Ingredients

• 1 tablespoon oil
• 1 tablespoon chili powder
• 1/2 teaspoon ground oregano
• 1/2 teaspoon paprika
• 1/4 teaspoon garlic powder
• 1/8 teaspoon salt
• Ground black pepper, to taste
• 12 ounces beef sirloin, select grade, cut into strips 1/2 inch wide and 2 inches long
• 1 red onion, cut into strips
• 1 green bell pepper, cut into strips
• 4 whole-wheat tortillas, about 8 inches in diameter, warmed in the microwave
• 1/4 cup shredded sharp cheddar cheese
• 2 medium tomatoes, diced
• 2 cups shredded lettuce
• 1/2 cup salsa

Directions

1. In a small bowl, stir together the chili powder, oregano, paprika, garlic powder, salt and pepper. Dredge the sirloin pieces in the seasonings, coating completely.
2. Heat oil in a frying pan and cook the sirloin strips over medium heat until slightly pink, about 8 minutes. Add the onion and green pepper strips and saute until the vegetables are tender, about 5 minutes.
3. To serve, spread an equal amount of the meat and vegetable mixture on each tortilla. Top each with 1 tablespoon cheese, 1/4 of the diced tomatoes, 1/2 cup shredded lettuce and 2 tablespoons salsa. Fold both sides of each tortilla over the filling, and then roll to close. Serve immediately.

Nibble on This for Allergy Relief!

by Valerie Costanza, RD

Sneezing, runny nose and itchy eyes are common complaints during allergy season. If you are one of the millions of people who suffer from seasonal allergies, you are willing to try most anything to get some relief. There are many natural remedies that help relieve symptoms including foods to eat or to avoid. When considering foods to include in your diet, remember any food that boosts the immune system will also help your body to combat the inflammation response when experiencing allergies.

Besides increasing your fruit and vegetable intake, certain foods help clear the nasal passages and thin mucous including:

1. Spicy seasonings:

cayenne pepper, ginger, onion and garlic.

2. Quercetin containing foods:

this powerful antioxidant may help control the release of histamine. Foods to include in your diet: cabbage, cranberries, kale, grapes, pears, apples, grapefruit, spinach, garlic and onions.

3. Local honey:

the thought is that local honey will contain traces of pollen from local plants and consumption may boost the immune system to reduce allergy symptoms.

4. Probiotics:

to support the immune system. Choose supplement form or from plain yogurt.

Foods to avoid:

• Limit processed foods that contain sugar which will weaken the immune system.

This delicious salad can be eaten as a side dish to complement a healthy meal or can be eaten by itself as a light meal.

Fig, Walnuts and Spinach Salad

Ingredients

• 1/2 medium onion, sliced thin
• 2 TBS white wine or apple cider vinegar
• 1 cup hot water
• 5 oz baby spinach
• 2 TBS balsamic vinegar
• 1/2 tsp local honey
• 2 TBS extra virgin olive oil
• salt and cracked black pepper to taste
• 8 dried figs, sliced
• 2 TBS chopped walnuts

Directions

1. Slice onion. Marinate sliced onion in 2 TBS white wine or apple cider vinegar and hot water for 10 minutes while preparing rest of ingredients.
2. Rinse and dry baby spinach.
3. Whisk together balsamic vinegar, honey, salt and pepper, drizzling in the olive oil a little at a time at the end. Toss with rest of ingredients and serve.

Still hungry for more healthy recipes? Follow our Nibble On This pinboard on Pinterest!

This Nutrition Update is brought to you by Seasons.

For a personalized nutrition consultation with Valerie Costanza, call Seasons at 255-3223 and schedule an appointment.

NIBBLE ON THIS ARCHIVES

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» Cold & Flu Fighting Tips!

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» Gluten-Free Can Be Healthy and Tasty!

Gluten-Free Can Be Healthy and Tasty!

by Valerie Costanza, RD

Gluten allergies, wheat allergies, and celiac disease have become a major concern for many adults, children and babies in the United States. One out of six people are sensitive to gluten. One out of six are sensitive to wheat. One out of 100 people has celiac disease and they do not even know it. The rates are on the rise.

Undiagnosed gluten and wheat allergies or celiac disease can cause many health symptoms which possibly could include leaky gut syndrome where undigested food particles leak and enter your blood stream. This leaves your intestinal tract open to bacteria and toxins which can potentially trigger autoimmune responses in your body. Symptoms would include increase in food allergies, skin disorders, inflammation, bloating and gas to mention a few.

What exactly is gluten? It is the protein part of wheat, rye, barley, and other related grains. It gives grains an elastic feel and makes bread what it is.

Being diagnosed with a condition like gluten sensitivity may seem overwhelming at first. As you learn more about the condition and how to treat it you will realize that there are many options for you to try in your diet. The key is to remain symptom-free and eating healthy. Here at Seasons, we do test for gluten and food sensitivities. This recipe is tailored for gluten-free diets, and it is healthy and tasty enough for everyone to enjoy!

Black Bean and Corn Salad (4-6 servings)

Ingredients :

• 1/2-2/3 cup fresh lime juice (can use lemon)
• 1/4-1/3 cup olive oil (can add 1-3 tablespoon or water)
• 1-2 cloves garlic (1 tsp. garlic powder)
• 1/2 teaspoon salt
• 1/8-1/4 teaspoon black or cayenne pepper
• 2 (15 ounce) cans black beans, rinsed and drained
• 1 1/2-2 cups frozen corn kernels
• 1 avocado, peeled, pitted and diced
• 1 small cucumber, peeled and diced
• 1 red or green pepper, chopped
• 2 tomatoes, chopped
• 1 large sweet onion (can use green onions 4-6 instead)
• Can add chopped parsley or cilantro as option (1/2 cup)

Directions:

1. Place lime/lemon juice, olive oil, garlic, salt, pepper in a small jar. Cover with lid, and shake until ingredients are well mixed.
2. In a large bowl, combine beans, corn, avocado, bell pepper, cucumber, tomatoes, onion, and cilantro/parsley. Shake dressing, and pour it over the salad. Stir salad gently to coat vegetables and beans with dressing, and Serve. Easy to make and tasty!

For a personalized nutrition consultation with Valerie Costanza, call Seasons at 255-3223 and schedule an appointment.

Preventing Varicose Veins

by Valerie Costanza, RD

Research has suggested there is a link between dietary intake of vitamin K and varicose veins. Inadequate levels of vitamin K may reduce the activity of matrix GLA protein (MGP), which is involved in varicose wall remodeling. According to researchers, inactive MGP is a key player in the development of varicose veins. Therefore, adequate intake of vitamin K may be a necessity in preventing the development of varicose veins.

Where do you get dietary vitamin K? Excellent sources come from green veggies: spinach, broccoli, kale, brussel sprouts, green beans, asparagus and greens.

Marinated Bean Salad

Ingredients :

• 2 TBS minced onion
• 3 medium cloves garlic, pressed
• 2 cups fresh green beans cut into 1-inch lengths
• 1 15 oz can garbanzo beans, drained and rinsed
• 1 15 oz can kidney beans, drained and rinsed
• 1 large ripe fresh tomato, chopped
• 2 TBS chopped fresh basil (or 2 tsp dried basil)
• 1 TBS chopped fresh oregano (or 1 tsp dried oregano)
• 1 TBS chopped fresh parsley (or 1 tsp dried parsley)
• 3 TBS fresh lemon juice
• 2-3 TBS extra virgin olive oil
• salt and cracked black pepper to taste

Directions:

1. Mince onion and press garlic and let sit for 5 minutes to bring out its health-promoting benefits.
2. Fill the bottom of a steamer with 2 inches of water.
3. While steam is building up in steamer cut green beans.
4. Steam for 5 minutes. A fork should pierce them easily when they are done.
5. Drain and rinse canned beans. Let beans sit in colander for another couple of minutes to drain excess water.
6. Mix all ingredients together. If you have the time, let it marinate for at least 15 minutes. It can keep in the refrigerator for a few days. Keep on hand for a quick meal.

This Nutrition Update is brought to you by Seasons. For a personalized nutrition consultation with Valerie Costanza, call Seasons at 255-3223 and schedule an appointment.

by Valerie Costanza, RD

Is it really true that you are what you eat?

If you have had a nutritional consultation at Seasons, then you already know my answer to this question. Yes, you definitely are what you eat. The food you put into your mouth has a direct effect on how you feel!

Empty foods such as candy bars, white bread and the ever popular diet soda have no health benefits and offer nothing but trouble to your body. Aim to fill your diet with superfoods such as blueberries, broccoli, dark chocolate, beans and avocadoes. These foods offer an abundance of health benefits including boosting the immune system, searching out and ridding the body of free radicals, and also preventing skin cancer.

Enjoy your favorite veggies with this Cajun guacamole dip.

CAJUN GUACAMOLE

Ingredients :

• 1 cup finely diced red bell pepper
• 4 ripe, Fresh California Avocados
• 2 Tbsp. fresh lemon juice
• 1 cup small cherry tomatoes (cut in halves or quarters, if large)
• ½ cup thinly sliced green onion
• 6 garlic cloves, finely chopped
• 1 tsp. chopped, fresh thyme leaves or 1/2 of that amount of dried thyme
• 1 tsp. salt
• ½ tsp. freshly ground black pepper
• ¼ tsp. cayenne pepper

Directions:

1. Set aside a small amount of the diced red peppers for garnish.
2. Coarsely mash (DO NOT PUREE) avocados; stir in lemon juice.
3. Fold in remaining ingredients.
4. Top with reserved tomatoes and serve.

This Nutrition Update is brought to you by Seasons. For a personalized nutrition consultation with Valerie Costanza, call Seasons at 255-3223 and schedule an appointment.

by Valerie Costanza, RD

Gold Standard for Healthy Eating: the Mediterranean Diet

A heart healthy eating plan that focuses on fruits, vegetables, whole grains and healthy oils is important to our body’s function and health. As with all heart healthy diets, fruits, vegetables and grains are key. With the Mediterranean diet, more emphasis is placed on whole grains rather than refined as well as fresh fruits and vegetables rather than juice or fruit drinks. Extra virgin olive oil is the principle source of fat in the Mediterranean diet, being used for cooking, baking and for salad dressings and drizzling on vegetables. Nuts, legumes and fish are encouraged to provide the main source of protein. While water is essential for life and should be the drink of choice, 1-2 glasses of wine is recommended every day.

If this sounds like the diet for you, start by increasing your intake of vegetables, fruits and whole grains. Aim for half of your plate to be covered with non-starchy vegetables and drizzle with extra virgin olive oil after you have cooked them. Don’t forget that seasonings are the spice of life in the Mediterranean diet.

Roasted Vegetable Cheddar Quiche

Ingredients :

• 2 cups roasted vegetables(medley of broccoli, zucchini, carrots, garlic, sweet potato, peppers)
• 4 oz. aged Cheddar cheese, grated
• 4 organic free-range eggs, beaten
• 1/2 cup light cream, Half and Half Cream (or non-dairy sub)
• A pinch of nutmeg
• A pinch of Old Bay Seasoning
• 10 sweet grape or cherry tomatoes, halved
• Chopped basil or parsley

Directions:

• Pre-heat the oven to 375 degrees F. Lightly oil a 9-inch glass pie plate with extra virgin olive oil.
• Layer the roasted vegetables in the bottom of the pie plate (I layer the potatoes first.) Scatter most of the shredded cheese over the vegetables.
• In a large measuring cup or mixing bowl, use a fork to beat the eggs with the cream, and add a pinch of nutmeg. Pour the egg mixture all over the veggies and cheese, allowing it to seep in. (I lightly press down a bit with a thin silicone spatula to make sure the custard mixture sneaks in to all the nooks and crannies.)
• Press the halved tomatoes all over the top; sprinkle a tad more of the remaining cheese; dust lightly with basil or parsley.
• Bake the pie in the center of a pre-heated oven for 30 minutes, or until the center of the pie is set, and the edges are turning golden brown.
• Set on a wire rack to cool for five minutes before serving. This allows the pie to settle, and makes it easier to slice and serve.
• Serves 4-6 – light and tasty with a side of crisp greens or fruit salad drizzled in a raspberry vinaigrette.

This Nutrition Update is brought to you by Seasons. For a personalized nutrition consultation with Valerie Costanza, call Seasons at 318-255-3223 and schedule an appointment.