Category: Food

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This fresh English Pea Pasta recipe is loaded with healthful pea protein and flavored with garlic, mint and grated Parmigiano Reggiano.@ClevelandClinic

There is something special about using fresh peas straight out of the pod. This recipe was inspired by our root-to-stem philosophy of cooking: It always seems like such a waste to throw away the pea pods, but they are relatively inedible. To make use of the pods, we’ve pureed them into a spring-fresh pasta sauce. Remember: Pasta for breakfast is a great choice, especially when it’s loaded with healthful pea protein.

Ingredients

Kosher salt
1 pound fresh English peas in pods (yields about 1 cup shelled peas and about 3 ½ cups pods)
½ cup water
¼ cup extra-virgin olive oil
2 small spring onions or 2 large shallots, chopped
2 small spring garlic (whites) or 3 garlic cloves, minced
2 tablespoons Greek yogurt (optional)
12 ounces whole grain pasta, such as linguine, rigatoni or small shells
Freshly ground black pepper
¼ cup fresh mint (peppermint preferred), thinly sliced
Espelette pepper to taste (optional)
Grated Parmigiano Reggiano cheese (optional)

Directions

  1. Bring a large pot of water to boil and add enough salt to make it salty like the sea.
  2. Meanwhile, wash the peas. Pull off the stem ends: remove the peas and place in a small bowl. Reserve the pods.
  3. Fill a bowl with cold water. Set aside. Add the empty pea pods to the pot of boiling water and cook for 5 minutes. Using a slotted spoon or spider, remove the pods from the boiling water and transfer to the bowl of cold water to cool quickly. Drain the pea pods and add to a Vitamix or high-speed blender. Add ½ cup water. Puree for 2 to 3 minutes.
  4. Place a fine strainer over a bowl and add the pea pod puree to the strainer, pressing on the solids to release as much puree as possible into the bowl. Discard the solids in the strainer. Reserve the puree in the bowl; season to taste with salt and pepper.
  5. Cook the pasta in the pot of boiling water until al dente, stirring occasionally.
  6. Meanwhile, in a large skillet, heat the olive oil over medium heat. Add the onions and garlic and sauté until softened, 3 to 4 minutes. Add the peas and cook 2 minutes. Stir in the reserved pea pod puree and Greek yogurt, if using, and cook just until heated through. (Don’t overcook the peas or puree as the sauce will turn brown).
  7. Using tongs or a spider, transfer the pasta to the sauce in the skillet. Toss until combined. Season to taste with salt and pepper. Transfer the pasta to the serving bowl. Add the basil and mint. Serve with Espelette pepper and grated Parmigiano Reggiano cheese, if using.

Nutritional info (per serving)

Makes 4 servings.

Calories: 554 kcal
Total fiber: 12 g
Soluble fiber: 0.1 g
Protein: 15.5 g
Total fat: 16.7 g
Saturated fat: 2.0 g
Healthy fats: 12.1 g
Carbohydrates: 84 g
Sugars: 7.7 g
Added sugars: 0 g
Sodium: 178 mg
Potassium: 433 mg
Magnesium: 14 mg
Calcium: 134 mg

Source: The What to Eat When Cookbook by Michael F. Roizen, MD, Michael Crupain, MD, MPH and Jim Perko, Sr, CEC, AAC.

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8 Vitamins & Minerals You Need for a Healthy Immune System @ClevelandClinic

Who doesn’t want a healthy immune system? (Raise your hand. No one?) But did you know the role your diet plays in keeping it in top shape to protect you from toxins and infections?
Sadly, too many of us don’t eat enough of the fresh fruits, vegetables and other foods we need to keep ourselves healthy year-round. Healthy foods provide many substances including vitamins and minerals to keep us strong and healthy. You can’t just eat an orange or grapefruit or pop a vitamin pill and expect one quick burst of vitamin C to prevent a cold and to boost your immune system.
“A truly healthy immune system depends on a balanced healthy diet over time,” says registered dietitian Maxine Smith. “It’s like training for a battle and preparing your body ahead of time so it can through a good punch when attacked by viruses, bacteria and toxins. Other lifestyle practices such as regular exercise and good sleep will better prepare you for the battle.” 
With some exceptions, it’s best to get your vitamins and minerals from your food rather than in pill form. Smith shares some tips for some of the top vitamins and minerals your immune system needs to perform:

1. Vitamin C
Vitamin C may help prevent infections or shorten their stay. Citrus fruits are a standout, but did you know there are other good sources? It’s true! Smith recommends the following:
Spinach.
Kale.
Bell peppers.
Brussels sprouts.
Strawberries.
Papaya. 
Fun fact: vitamin C is in so many foods that most people may not need to take supplements unless a doctor advises it. Consult with your doctor before taking any vitamin C supplements

2. Vitamin E
Like vitamin C, vitamin E can be a powerful antioxidant that helps your body fight off infection. This important vitamin — part of nearly 200 biochemical reactions in your body — is critical in how your immune system functions. To get your vitamin E, think high-fat plant foods such as:
Almonds.
Peanuts/peanut butter.
Sunflower seeds. 
Oils such as sunflower, safflower, and soybean oil.
Hazelnuts.

3. Vitamin A#

Vitamin A is an infection-fighter and comes in two forms: preformed such as in animal foods such as fish, meat and dairy or from plant carotenoids. Tuna is a great source of preformed vitamin A. When it comes to carotenoids, go colorful: 
Carrots.
Sweet potatoes.
Pumpkin.
Butternut squash.
Cantaloupe.
Dark green leafy vegetables.

4. Vitamin D
Known as the sunshine vitamin, it’s one of the most important and powerful nutrients for supporting the immune system. Food sources are limited but include:  
Salmon. 
Mackerel.
Tuna.
Sardines.
Vitamin D fortified like milk, orange juice and cereals. 
In general, it’s best to get most of your vitamins from food, but vitamin D may be the exception to that rule. Talk with your doctor to find out if you need a supplement. 

5. Folate/folic acid
Folate is the natural form and folic acid is the synthetic form, often added to foods because of its health benefits. To get more folate, add more beans and lentils to your plate on a regular basis, as well as leafy green vegetables. Avocado is another tasty source. You can also get folic acid in fortified foods (check the label first).
Enriched pasta.
Enriched bread.
Enriched rice.

6. Iron
Iron, which helps your body carry oxygen to cells, plays a part in many of the immune system processes. It comes in different forms. Your body can more easily absorb heme iron (aka iron from animal products), which is abundant in:
Red meat (limit to smaller amounts and less often).
Chicken.
Turkey.
Canned sardines.
Oysters.
Clams.
Mussels.
Canned light tuna.
If you’re a vegetarian, have no fear. You can still find iron in:
Beans.
Broccoli.
Kale.
Iron-fortified cereals.

7. Selenium
Selenium seems to have a powerful effect on the immune system being important for preventing infections. Animal foods are the best sources, with the exception of Brazil nuts, that offer a whopping greater than 100% daily value in one nut. However, too much can be a problem, so keep to no more than one to two of these in a day. Look for selenium in: 
Seafood (tuna, halibut, sardines).
Meat and liver.
Poultry.
Cottage cheese.

8. Zinc
Zinc is needed for the production of new immune system cells. It’s found primarily in animal foods but can be also found in some vegetarian food like.  
Oysters.
Crab.
Lean meats and poultry.
Baked beans.
Yogurt.
Chickpeas.
Choose frozen when you can’t get fresh
Depending on where you live and what time of year it is, you can’t always get your hands on high-quality fresh produce. Keep in mind that buying frozen is a good option and can be quite convenient in our time-crunched world. Frozen food can still boost your immune system. 
“Manufacturers freeze frozen fruits and veggies at ‘peak’ ripeness, which means they’ll pack a similar nutritional value as their fresh counterparts,” she says. “Just choose plain frozen foods rather than those with added sugars or sodium.”​


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This fresh English Pea Pasta recipe is loaded with healthful pea protein and flavored with garlic, mint and grated Parmigiano Reggiano.@ClevelandClinic

There is something special about using fresh peas straight out of the pod. This recipe was inspired by our root-to-stem philosophy of cooking: It always seems like such a waste to throw away the pea pods, but they are relatively inedible. To make use of the pods, we’ve pureed them into a spring-fresh pasta sauce. Remember: Pasta for breakfast is a great choice, especially when it’s loaded with healthful pea protein.

Ingredients

Kosher salt
1 pound fresh English peas in pods (yields about 1 cup shelled peas and about 3 ½ cups pods)
½ cup water
¼ cup extra-virgin olive oil
2 small spring onions or 2 large shallots, chopped
2 small spring garlic (whites) or 3 garlic cloves, minced
2 tablespoons Greek yogurt (optional)
12 ounces whole grain pasta, such as linguine, rigatoni or small shells
Freshly ground black pepper
¼ cup fresh mint (peppermint preferred), thinly sliced
Espelette pepper to taste (optional)
Grated Parmigiano Reggiano cheese (optional)

Directions

  1. Bring a large pot of water to boil and add enough salt to make it salty like the sea.
  2. Meanwhile, wash the peas. Pull off the stem ends: remove the peas and place in a small bowl. Reserve the pods.
  3. Fill a bowl with cold water. Set aside. Add the empty pea pods to the pot of boiling water and cook for 5 minutes. Using a slotted spoon or spider, remove the pods from the boiling water and transfer to the bowl of cold water to cool quickly. Drain the pea pods and add to a Vitamix or high-speed blender. Add ½ cup water. Puree for 2 to 3 minutes.
  4. Place a fine strainer over a bowl and add the pea pod puree to the strainer, pressing on the solids to release as much puree as possible into the bowl. Discard the solids in the strainer. Reserve the puree in the bowl; season to taste with salt and pepper.
  5. Cook the pasta in the pot of boiling water until al dente, stirring occasionally.
  6. Meanwhile, in a large skillet, heat the olive oil over medium heat. Add the onions and garlic and sauté until softened, 3 to 4 minutes. Add the peas and cook 2 minutes. Stir in the reserved pea pod puree and Greek yogurt, if using, and cook just until heated through. (Don’t overcook the peas or puree as the sauce will turn brown).
  7. Using tongs or a spider, transfer the pasta to the sauce in the skillet. Toss until combined. Season to taste with salt and pepper. Transfer the pasta to the serving bowl. Add the basil and mint. Serve with Espelette pepper and grated Parmigiano Reggiano cheese, if using.

Nutritional info (per serving)

Makes 4 servings.

Calories: 554 kcal
Total fiber: 12 g
Soluble fiber: 0.1 g
Protein: 15.5 g
Total fat: 16.7 g
Saturated fat: 2.0 g
Healthy fats: 12.1 g
Carbohydrates: 84 g
Sugars: 7.7 g
Added sugars: 0 g
Sodium: 178 mg
Potassium: 433 mg
Magnesium: 14 mg
Calcium: 134 mg

Source: The What to Eat When Cookbook by Michael F. Roizen, MD, Michael Crupain, MD, MPH and Jim Perko, Sr, CEC, AAC.

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Intuitive eating is an approach to food that focuses on identifying and trusting your hunger cues @ClevelandClinic

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Vitamin D is one of the most powerful nutrients for supporting the immune system @ClevelandClinic  🌞

Who doesn’t want a healthy immune system? (Raise your hand. No one?) But did you know the role your diet plays in keeping it in top shape to protect you from toxins and infections?
Sadly, too many of us don’t eat enough of the fresh fruits, vegetables and other foods we need to keep ourselves healthy year-round. Healthy foods provide many substances including vitamins and minerals to keep us strong and healthy. You can’t just eat an orange or grapefruit or pop a vitamin pill and expect one quick burst of vitamin C to prevent a cold and to boost your immune system.
“A truly healthy immune system depends on a balanced healthy diet over time,” says registered dietitian Maxine Smith. “It’s like training for a battle and preparing your body ahead of time so it can through a good punch when attacked by viruses, bacteria and toxins. Other lifestyle practices such as regular exercise and good sleep will better prepare you for the battle.” 
With some exceptions, it’s best to get your vitamins and minerals from your food rather than in pill form. Smith shares some tips for some of the top vitamins and minerals your immune system needs to perform:

1. Vitamin C
Vitamin C may help prevent infections or shorten their stay. Citrus fruits are a standout, but did you know there are other good sources? It’s true! Smith recommends the following:
Spinach.
Kale.
Bell peppers.
Brussels sprouts.
Strawberries.
Papaya. 
Fun fact: vitamin C is in so many foods that most people may not need to take supplements unless a doctor advises it. Consult with your doctor before taking any vitamin C supplements

2. Vitamin E
Like vitamin C, vitamin E can be a powerful antioxidant that helps your body fight off infection. This important vitamin — part of nearly 200 biochemical reactions in your body — is critical in how your immune system functions. To get your vitamin E, think high-fat plant foods such as:
Almonds.
Peanuts/peanut butter.
Sunflower seeds. 
Oils such as sunflower, safflower, and soybean oil.
Hazelnuts.

3. Vitamin A#

Vitamin A is an infection-fighter and comes in two forms: preformed such as in animal foods such as fish, meat and dairy or from plant carotenoids. Tuna is a great source of preformed vitamin A. When it comes to carotenoids, go colorful: 
Carrots.
Sweet potatoes.
Pumpkin.
Butternut squash.
Cantaloupe.
Dark green leafy vegetables.

4. Vitamin D
Known as the sunshine vitamin, it’s one of the most important and powerful nutrients for supporting the immune system. Food sources are limited but include:  
Salmon. 
Mackerel.
Tuna.
Sardines.
Vitamin D fortified like milk, orange juice and cereals. 
In general, it’s best to get most of your vitamins from food, but vitamin D may be the exception to that rule. Talk with your doctor to find out if you need a supplement. 

5. Folate/folic acid
Folate is the natural form and folic acid is the synthetic form, often added to foods because of its health benefits. To get more folate, add more beans and lentils to your plate on a regular basis, as well as leafy green vegetables. Avocado is another tasty source. You can also get folic acid in fortified foods (check the label first).
Enriched pasta.
Enriched bread.
Enriched rice.

6. Iron
Iron, which helps your body carry oxygen to cells, plays a part in many of the immune system processes. It comes in different forms. Your body can more easily absorb heme iron (aka iron from animal products), which is abundant in:
Red meat (limit to smaller amounts and less often).
Chicken.
Turkey.
Canned sardines.
Oysters.
Clams.
Mussels.
Canned light tuna.
If you’re a vegetarian, have no fear. You can still find iron in:
Beans.
Broccoli.
Kale.
Iron-fortified cereals.

7. Selenium
Selenium seems to have a powerful effect on the immune system being important for preventing infections. Animal foods are the best sources, with the exception of Brazil nuts, that offer a whopping greater than 100% daily value in one nut. However, too much can be a problem, so keep to no more than one to two of these in a day. Look for selenium in: 
Seafood (tuna, halibut, sardines).
Meat and liver.
Poultry.
Cottage cheese.

8. Zinc
Zinc is needed for the production of new immune system cells. It’s found primarily in animal foods but can be also found in some vegetarian food like.  
Oysters.
Crab.
Lean meats and poultry.
Baked beans.
Yogurt.
Chickpeas.
Choose frozen when you can’t get fresh
Depending on where you live and what time of year it is, you can’t always get your hands on high-quality fresh produce. Keep in mind that buying frozen is a good option and can be quite convenient in our time-crunched world. Frozen food can still boost your immune system. 
“Manufacturers freeze frozen fruits and veggies at ‘peak’ ripeness, which means they’ll pack a similar nutritional value as their fresh counterparts,” she says. “Just choose plain frozen foods rather than those with added sugars or sodium.”​


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These crispy sweet potato wedges come out Cajun spicy and sweet. They’re also really healthy. They’re loaded with antioxidants and phytonutrients and are a great source of beta-carotene.

Recipe: Baked Cajun Sweet Potato Fries

Swap regular fries for these delicious, and nutritious, potato wedges

These crispy sweet potato wedges come out Cajun spicy and sweet. Don’t tell anyone but they’re also really healthy. They’re loaded with antioxidants and phytonutrients and are a great source of beta-carotene. Another plus? As complex carbs, they digest slowly and raise blood sugars gradually — keeping you from a spike and drop-off.

Ingredients

  • 2 sweet potatoes, cut into wedges (about 8 wedges per potato)
  • 1 tablespoon olive oil
  • 2 tablespoons Cajun seasoning

Directions

  1. Preheat oven to 425 F.
  2. In a large mixing bowl, combine the sweet potatoes, oil and Cajun seasoning. Mix well to evenly coat wedges.
  3. Spread the wedges in a single layer on one (or two, if needed) ungreased baking sheets.
  4. Bake for 30 minutes or until crispy and brown on one side.
  5. Flip fries over and bake for another 30 minutes or until the wedges are crispy on the outside and tender inside.

Ingredient health benefits

Nutrition information (per serving)

Serving = 1 cup

Calories: 110
Total fat: 5g
Saturated fat: 0.5g
Trans fat: 0g
Protein: 2g
Carbohydrate: 16g
Dietary fiber: 3g
Sugar: 5g
Cholesterol: 0mg
Sodium: 57mg

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Fuel up with protein and healthy fats for breakfast! @ClevelandClinic

cleveland keto breakfast

Cleveland Clinic
@ClevelandClinic

Fuel up with protein and healthy fats for breakfast!

A meal that’s heavy in sugar and starch is no way to start your day – especially if you’re following the ketogenic diet.

These recipes from functional medicine specialist Mark Hyman, MD, are a great way for anyone — keto or not — to bring real, whole, fresh foods (including non-starchy vegetables) to your plate first thing in the morning.

Jicama Hash with Turkey Bacon and Avocado

The jicama serves as a lighter alternative to traditional potato, while turkey bacon is a stand-in for pork.

Scrambled Eggs With Tomatoes, Herbs and Goat Cheese

This versatile, protein-packed meal is easy on your digestive system and always a hit with the kids, too.

Ginger Spice Smoothie

A creamy, low-carb smoothie is a great way to start your day and get into fat-burning mode. And ginger is great for digestions.

Sauteed Veggies With Avocado & Poached Egg

What’s the easiest way to upgrade a plate of greens? Put an egg on top! This tasty and comforting dish is good for breakfast – or lunch or dinner.

Non-Coffee Vanilla Latte

For those who don’t want coffee, this latte is a great morning drink that provides healthy fat without caffeine.

Broccoli Sausage Frittata

With a few veggies and precooked sausage, you can have this satisfying, savory frittata on the table in under 45 minutes.

https://health.clevelandclinic.org/keto-breakfast-ideas-6-ways-to-start-the-day-without-a-lot-of-carbs/?utm_campaign=cc+tweets&utm_medium=social&utm_source=twitter&utm_content=191209&cvosrc=social%20network.twitter.cc+tweets&cvo_creative=191209

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Tropical Fruits: Pineapple, Mango, Papaya deserve a place on your shopping list @HarvardHealth






Harvard Health

@HarvardHealth
·



These tropical #fruits deserve a place on your shopping list at least once in a while. Try these suggestions when you’re craving something sweet for a snack or after dinner. https://bit.ly/3fUfqEq #HarvardHealth

Tropical fruits are those native to warm, tropical climates and include everyday favorites such as bananas and oranges. Here, we’re highlighting a few slightly more exotic choices that deserve a place on your shopping list at least once in a while. Try these suggestions when you’re craving something sweet for a snack or after dinner.

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Pineapple. Sure, canned pineapple is convenient, but the flavor of a fresh pineapple is far more vibrant. Try pineapple chunks tossed with chopped fresh mint.

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Mango. The pale orange, creamy flesh of ripe mango has a sweet, slightly spicy or pine-like flavor, according to some people. To serve, slice the mango close to the pit, then score the flesh crosswise, as shown above. If you like spicy food, sprinkle with a little chili powder.

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Papaya. These large, pear-shaped fruits have reddish-orange flesh with a flavor akin to a melon with a faint floral quality. If you like, you can eat the black seeds, which have a peppery bite. Scoop the flesh out with a melon baller or spoon. A squeeze of fresh lime juice helps temper the sweetness.

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Kickstart your health resolutions with these top nutrition tips from our Senior Dietitians at Blackrock Health Hermitage Clinic.

Blackrock Health

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Kickstart your New Year’s health resolutions this month with these top nutrition tips from our Senior Dietitians at Blackrock Health Hermitage Clinic. Prioritise your health this year by following some simple guidelines:

– Prioritise whole foods: Swap processed snacks for nourishing, nutrient-dense snacks such as nuts and dried fruits, fruit and yogurt, cheese and crackers, nutty flapjacks, oat snacks. When opting for convenience snacks be aware of the ingredient list, some snacks which may label themselves as ‘healthy’ alternatives may have a long list of ingredients, generally the more whole ingredients and the shorter the list the better!

– Stay hydrated: Start each day with a glass of water and aim for 8 glasses throughout the day. Proper hydration is key for energy and overall well-being.

– Limit alcohol: Alcohol dehydrates and can cause fatigue which leads to poorer food choices as well as negatively impacting overall health. Swap alcoholic drinks for non-alcoholic alternatives where possible and aiming for at least three alcohol free days per week.

– Stay active: Incorporating some daily movement (outside if possible) will support overall mood, energy levels and health.

– Plan ahead: Try not let busy schedules derail your healthy eating goals. Meal prepping, batch cooking and planning snacks will help you stay on track.

At Blackrock Health, our Dietetics and Clinical Nutrition department is made up of Registered Dietitians who help manage and support a variety of nutritional and medical concerns to patients across our clinics.

If you are interested in outpatient dietetic support please visit our Dietetics & Nutrition pages (https://www.blackrockhealth.com/treat…/dietetics-nutrition) where you will find the many options available.