Tag Archives: healthy recipes

Healthy Happy New Year

AvocadoFruitSalad
Avocado Fruit Salad- delicious way to celebrate the new dietary guidelines!

On your mark, get set, go! The brand spanking new US Dietary Guidelines for Americans (DGA) have just been released. They’re based on the latest and greatest food and nutrition research and are translated into advice on what we should be eating MORE of and what we should be eating LESS of to promote good health and prevent chronic diseases such as Type 2 Diabetes, hypertension and heart disease. US Health and Human Services Secretary Syliva Burwell says, “We can’t get broccoli to taste like ice cream but we can give Americans tools to choose healthier eating patterns.”  That’s my favorite quote of the day!

Here’s a link to my sassy summary of the new DGA’s on WXIA Channel 11, Atlanta.

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Click Here!

 

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Recipes reflect NEW Dietary Guidelines and Taste Tests!
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Nutrition News is in Fashion!

 

 

Go to www.choosemyplate.gov and you’ll find an easy summary and how-to follow for the new dietary guidelines which are good until until 2020, by the way. The guidelines are released every five years. A lot can change and a few things did this time, too.

What’s New: 

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Sweet call out– for the first time the advice on sugar is to limit added sugars to less than 10% of total calories. They are referring to the extra sugar added to coffee, tea, sodas or even to yogurts. They’re not talking about the naturally occurring sugars in dairy products and fruit. So keep an eye on the grams of sugar listed on the Nutrition Facts Label on foods and drinks you buy. Bonnie Taub Dix, registered dietitian nutritionist, explains it really well here.

“SugarThe guidelines suggest that added sugars should not account for more than “10 percent of total energy.” So what does that mean? Here’s the quick math: The average caloric recommendation equals 2,000 calories (even though that’s more than many of us need). So 10 percent of 2,000 calories equals 200 calories. Then 200 calories of sugar equal 50 grams (g) of sugar. One can of cola soda has 35 g of sugar. One bottle of water has zero grams of sugar.”  Bonnie Taub-Dix, MS RDN

Cholesterol Gets a Pass- Sort of:

Dietary cholesterol, found in foods such as eggs and shrimp, is NOT associated with increased blood cholesterol levels, so the new DGA’s no NOT include a limit on dietary cholesterol. Enjoy your eggs as part of the list of healthy protein foods encouraged. How about celebrating with a low country shrimp boil from the Slim Down South Cookbook?

Shrimp Boil Skewer PHOTOGRAPHED BY JENNIFER DAVICK; PROP STYLING: LYDIA DEGARIS PURSELL; FOOD STYLING: MARIAN COOPER CAIRNS
Shrimp Boil Skewer
PHOTOGRAPHED BY JENNIFER DAVICK; PROP STYLING: LYDIA DEGARIS PURSELL; FOOD STYLING: MARIAN COOPER CAIRNS

But, saturated fat, the kind in heavily marbled beef and in bacon, IS associated with increased blood cholesterol and increased risk of heart disease so the new DGA’s limit saturated fat intake to less than 10% of total calorie intake.

Bonne Taub-Dix to the rescue again, “Less than 10 percent of calories per day from saturated fats. The Nutrition Facts label can be used to check for saturated fats. Foods that are high in saturated fat include butter, whole milk, meats that are not labeled as lean, and tropical oils such as coconut and palm oil.”

Baked Smokin' Mac n Cheese
Slim Down South’s Baked Smokin’ Mac n Cheese uses low fat and fat free dairy so it’s lower in calories but as you can see is super duper tempting!

The recipes and road rules for slim and trim healthy eating in The Slim Down South Cookbook follow the new US  Dietary Guidelines in a delicious and nutritious way.

How about starting with eating more vegetable based protein with a Slow Cooker Veggie Chili. A super food for the Super Bowl. Great for game day or any day!!!!

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Here’s the recipe!

Slow-Cooker Veggie Chili

 

Corn, beans, and squash are known as the Three Sisters in Native American agriculture because they can be grown at the same time in the same soil. This tasty, easy recipe makes enough to feed you and up to 15 sisters.

 

Makes 16 servings

Hands-On 20 min.

Total 8 hours, 20 min.

 

4 medium carrots, diced (1 cup)

2 celery ribs, diced (½ cup)

1 medium-size sweet onion, diced (1¼ cups)

Vegetable cooking spray

2 (8-oz.) packages cremini mushrooms, quartered

1 large zucchini, chopped (2 cups)

1 yellow squash, chopped (1 cup)

2 Tbsp. chili powder

1 Tbsp. ground cumin

1 tsp. seasoned pepper

¼ tsp. salt

1 (16-oz.) can pinto beans, drained and rinsed

1 (16-oz.) can kidney beans, drained and rinsed

1 (15.5-oz.) can cannellini beans, drained and rinsed

1 (15-oz.) can black beans, drained and rinsed

3 (14.5-oz.) cans diced tomatoes, undrained

1 (8-oz.) can tomato sauce

1 cup frozen whole kernel corn, thawed

2 cups fully cooked, shelled fresh edamame (green soybeans)

1 cup (4 oz.) shredded sharp Cheddar cheese

 

1. Sauté first 3 ingredients in a large nonstick skillet coated with cooking spray over medium-high heat 10 minutes or until onions are tender. Transfer to a 6-qt. slow cooker.

2. Add mushrooms, zucchini, and squash to skillet; sauté over medium-high 3 minutes. Add chili powder and next 3 ingredients; sauté 5 more minutes. Transfer to slow cooker.

3. Add pinto beans and next 7 ingredients to slow cooker; stir well. Cover and cook on LOW 8 hours.

4. Ladle chili into bowls; top each serving with cheese.

Note: Cool leftovers, and freeze in plastic freezer containers or zip-top plastic freezer bags for up to two months.

Serving size 1 cup chili and 1 Tbsp. cheese CALORIES 161; FAT 3.5g (sat 1.6g, mono 0.8g, poly 0.6g); PROTEIN 9.8g; CARB 22.8g; FIBER 6.1g; CHOL 6mg; IRON 2.2mg; SODIUM 495mg; CALC 115mg

Happy Healthy New Year!!! Enjoy healthy happy foods not just in January but ALL year long!

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Low Country Shrimp Boil Skewers

Shrimp Boil Skewer PHOTOGRAPHED BY JENNIFER DAVICK; PROP STYLING: LYDIA DEGARIS PURSELL; FOOD STYLING: MARIAN COOPER CAIRNS
Shrimp Boil Skewer
PHOTOGRAPHED BY JENNIFER DAVICK; PROP STYLING: LYDIA DEGARIS PURSELL; FOOD STYLING: MARIAN COOPER CAIRNS

 

Recipe from The Slim Down South Cookbook by Carolyn O’Neil, MS RD

Shrimp Boil Skewers

Fall in love with the flavors of Fall! Warm up with a Low Country Boil featuring shrimp, sausage, corn and potatoes. #lovethsouth #slimdownsouth

Get the flavor of a shrimp boil without the mess—or the calories! These skewers are perfect for a backyard party and already portioned for you.

 

Makes 24 servings

Hands-On 30 min.

Total 1 hour

 

24 (6-inch) wooden skewers

2 Tbsp. butter

¾ cup finely chopped red bell pepper

½ cup finely chopped sweet onion

1 garlic clove, minced

2 cups fresh corn kernels (about 4 medium ears)

½ to ¾ tsp. Creole seasoning

¼ cup chopped fresh flat-leaf parsley

1 Tbsp. red wine vinegar

¼ cup Old Bay seasoning

24 baby red potatoes (about 1 lb.)

½ lb. smoked sausage, cut into 24 slices

24 peeled and deveined, extra-large raw shrimp (about 1¼ lb.)

 

  1. Soak skewers in water 30 minutes. Melt butter in a medium skillet over medium heat; add bell pepper and next 2 ingredients, and sauté 4 minutes. Stir in corn and Creole seasoning, and sauté 3 minutes. Remove from heat, and stir in parsley and vinegar.2. Bring Old Bay seasoning and 5 qt. water to a boil, covered, in a large stockpot. Add potatoes, and cook, uncovered, 10 minutes. Add sausage, and cook 3 minutes. Add shrimp; cook 3 minutes or just until shrimp turn pink and potatoes are tender. Drain.3. Thread 1 potato, 1 shrimp, and 1 sausage piece onto each skewer. Arrange on serving plates or a long shallow platter. Spoon corn mixture over skewers.

    Serving size 1 skewer CALORIES 78; FAT 3.7g (sat 1.6g, mono 1.5g, poly 0.3g); PROTEIN 5.3g; CARB 6.3g; FIBER 0.7g; CHOL 38mg; IRON 0.4mg; SODIUM 165mg; CALC 19mg

 

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