Posts tagged ‘nuts’

February 1, 2011

Healthy Finds: Healthy Heart

Alpha Phi Red Dress Pin

Alpha Phi Foundation's Red Dress Pin

February is American Heart Month. Heart disease is the leading cause of death in the U.S. and the #1 killer of women in America. A key element in addressing the problem is education and awareness. Many of us know what we SHOULDN’T eat, but do you know what foods are heart approved? Health.com offers the following list of the 10 heart healthiest foods

1. Oatmeal
2. Salmon
3. Avacado
4. Olive Oil
5. Nuts
6. Berries
7. Legumes (lentils, chickpeas, and black and kidney beans)
8. Spinach
9. Flaxseed
10. Soy

Read the full article for details on why these foods help to keep your heart beating – many of them have omega-3 fatty acids, fiber, or anti-inflammatory properties. Some are considered “heart healthy” fats (which seems almost counter-intuitive but is more and more a familiar concept.)

Archer Farms Blueberry Granola

target.com Blueberry Granola with Flax Cereal

Lucky for me- and hopefully you- some of these things are already on my list of favorite foods. Others, I have to work to incorporate into my diet. If you’re new to flaxseed, I highly recommend a Target brand Blueberry Granola with Flax cereal. It’s so deliciously sweet and addictively crunchy you won’t even notice the flaxseeds.

For more information on how to prevent heart disease check out the tips and resources on the American Heart Association’s website.

Check back here for more recipes this February featuring these top ten heart healthy ingredients!

August 29, 2010

Kids In the Kitchen: Easy, Healthy Snacks?

I recently joined a volunteer committee where we organize educational cooking events for children. Obviously, recipes must be kid-friendly and nutritional. My natural tendency is to seek out chocolatey, cheesy, sugary recipes. Unfortunately for me, the goal is to show kids and parents how to incorporate healthy ingredients into easy meals. So my strategy is to find recipes that I like and that kids will have a good time making and then try to morph them into a healthier version of the original.

For our first event, we will be preparing easy, healthy recipes in a trade show like environment. So – no baking and no cooking. Here is what I came up with.

No-Bake Cinnamon Rolls (healthy modifications/substitutions)
Ingredients

  • 2 slices white bread, crusts removed (whole wheat wonder bread)
  • 2 tablespoons butter (almond butter or apple butter)
  • 2 tablespoons cinnamon sugar
  • 2 tablespoons confectioners’ sugar
  • 1/8 teaspoon water, or as needed
  • (Add sliced, toasted almonds)

Directions
1.
Roll the bread slices until very flat. Butter the bread, and sprinkle with cinnamon sugar (and toasted almonds). Starting on one side, roll up the bread slice until tight. Repeat with the second bread slice. Cut the bread rolls into 1 inch slices.
2. Mix the confectioners’ sugar with the water in a small bowl to make a thin frosting. Drizzle frosting over the bread slices, and serve.

Banana Pops
Instructions: Peel a banana, dip it into melted chocolate or low fat yogurt, roll in crushed nuts and freeze.

Healthy No-Bake Cookies
Recipe adapted from Eating Well
Ingredients:
8 whole-wheat graham cracker squares, finely ground
1/4 cup raisins
1/4 cup smooth natural peanut butter or other nut butter
2 tablespoons plus 2 teaspoons honey
4 teaspoons shredded unsweetened coconut

Preparation:
Combine ground whole-wheat graham crackers, raisins, peanut butter and honey in a small bowl. Pat into 8 cookies and press lightly in coconut.

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