Sautéed Squash

Oil (choose one that is designed for high-heat cooking such as safflower or sunflower oil)
Sliced onions
Freshly minced garlic (or garlic salt/powder)
Dried seasonings (favorite combinations are parsley & paprika OR oregano, basil, & cayenne)
Sliced summer squash (any variety)
Salt and pepper 

1. Sauté onions, garlic, and dried seasonings in oil over medium-low heat. Allow them to “sweat” until fragrant, stirring often.
2. Turn up the heat a little and add squash. Sprinkle with salt and pepper and more seasonings. Sauté while stirring often. Add additional minced garlic and sunflower seeds during last few minutes. Serve immediately.
3. Complements almost any quick and easy summer meal; or, consider adding a protein (e.g., chicken, tofu) along with more seasonings to make a complete skillet meal.

Tip: When stir-frying or sautéing, put the aromatics (e.g., garlic, onion, leek) in the oil first and allow them to “sweat” over medium-low heat until fragrant. This allows their flavors to infuse the oil and flavor the entire dish. (Hint: since many of the health benefits of garlic deteriorate as it cooks, add a bit of minced garlic near the end of cooking time as well to get their full benefit.) 

Tidbit: When steaming vegetables, use a steamer basket or steam in a very small amount of water (the goal is to have little or no water to drain when done). This allows the vegetables to retain both their nutrients and their flavor.  Avoid boiling vegetables because the flavors and nutrients leach into the water, resulting in nutrient-rich, flavorful water and nutrient-depleted, flavorless veggies! 

Roasting or grilling vegetables are other wonderful ways to get great flavors from vegetables. (Drizzle with high heat oil and lightly season, then grill or roast at temperatures between 400 and 500 degrees Fahrenheit for 15 to 45 minutes, depending on the type and size of the vegetable.) 

Corn-on-the-cob is a super example of a vegetable that is traditionally boiled, but can be made healthier in a very simple way: place corn in a steamer basket or insert a steel disc in the bottom of your kettle. Corn can rest on disc, raised out of the water. The steam will cook the corn and the nutrients and flavor will remain mostly in tact. Yum!!! 

Treasure: Use herbs and spices to enhance and add variety. For instance, roasted vegetables can take on very different flavor profiles depending on whether they are seasoned with cayenne pepper & cumin, chives & dill, or garlic & thyme. This is an easy and inexpensive way to add variety to your meals. Better yet, the flavors of the herbs and spices allow you to get by with less salt, less oil, and less butter. Healthy flavor that makes common summer vegetables taste grand – that’s treasure! (For a few tips on getting great flavor from five different herbs, check out this month’s edition of the free Healthier Eating Newsletter.)

Fruit and Spinach Salad

Pecan halves or pieces
Small amounts of water and sugar
Spinach, chopped or torn to bite-sized pieces (or use baby spinach)
Strawberries, sliced or diced
Blueberries
Pomegranate Vinaigrette Salad Dressing (recipe below) 

1. Sprinkle pecans with sugar (about ¼ teaspoon sugar per ¼ cup pecans). Drizzle with just enough water to dissolve sugar. Stir to coat pecans. Toast in 200 degree oven for about 20 minutes, stirring part way through the cooking. Allow to cool slightly. (May be served chilled or warm.)
2.  Wash and prepare spinach and fruit. Prepare vinaigrette (see below).
3.  Toss spinach with dressing to lightly coat all spinach leaves. Add fruit and pecans. Toss gently to combine. Serve immediately.

 Pomegranate Vinaigrette Salad Dressing

½ cup 100% pomegranate juice blend
3 tablespoons olive oil
3 tablespoons safflower oil*
2 tablespoons raw apple cider vinegar
1 to 2 tablespoons sweetener—agave nectar, honey, sugar
~ 1/8 teaspoon xanthan gum (optional; add up to 1 tablespoon more oil if omitting the gum)                    

Add all ingredients to glass jar/bottle.** Shake to combine. Lightly season with salt and pepper if desired. Drizzle over salad just before serving.
Store in refrigerator for 2 to 3 weeks. Shake before each use. 

* Or any other oil that does not solidify in the refrigerator, such as canola, sunflower, or grapeseed oil. (This way there is no need to remember to set the dressing out before serving it.)
**Kitchen stores carry several varieties of glass bottles that are designed for salad dressings, but any glass jar is fine. Spice jars work well for leftover dressing.

Yield: 25 (2-teaspoon) servings     ~slightly over 1 cup 

Nutritional Analysis per Serving:
36 calories (19 calories from fat); 3.2 grams fat (0.3g sat); 00 milligrams cholesterol
<0.1 grams sodium; 1.3 grams carbohydrates (<0.1 grams fiber; 1 gram sugar); <0.1 grams protein

Testing notes:

• Juice: This recipe was tested with Lakewood Heart Healthy Pomegranate Juice, a blend of pomegranate, apple, grape, pear, blueberry, and three cherry juices. It was also tested with pure pomegranate juice using half water and half pure juice.
• Vinegar: In addition to apple cider vinegar, this recipe works well with red wine, white wine and rice vinegar.

Tip:  If possible, it is well worth it to buy organic (or wild) versions of these two fruits. Both fruits are part of the “Dirty Dozen,” a list produced by the Environmental Working Group (EWG) of foods that typically contain a high level of pesticides. Strawberries are becoming easier to find from local organic farmers. Organically grown blueberries are also available, as are wild blueberries. These small treasures, mainly found in the Eastern United States, are often cheaper than organic blueberries and are packed full of flavor.

For a complete list of the “Dirty Dozen”, as well as the “Clean 15,” see: http://www.foodnews.org/sneak/EWG-shoppers-guide.pdf

For more information about how and why the list was created, see:
http://www.ewg.org/newsrelease/EWG-New-Pesticide-Shoppers-Guide

Tidbit:  If you don’t have access to locally grown strawberries or blueberries, frozen varieties are a great option. Choosing a company that freezes their fruit soon after picking preserves the flavor and nutrients and reduces the growth of mold. They are great options for baking; making syrups; creating smoothies; and serving on things like yogurt, ice cream, granola, and hot and cold cereal. 

Treasure: In many areas of the country, it is becoming increasingly popular to pick your own blueberries and strawberries. This is a great way to connect with local farmers, perhaps get away from town for a day, and spend time with family or friends. If you can manage to refrain from eating all the ones you pick (!), wash them, spread them out to dry on towels, freeze them in a single layer on a baking sheet, and then transfer them to storage bags or containers. In mid-winter, you’ll be glad you did!

For pick-your-own farms near you, try:
http://www.pickyourown.org/

Tip: The amount of sodium in purchased products varies tremendously by brand. By checking labels and purchasing ingredients with reduced amounts of sodium, you can reduce the amount of sodium in the foods you cook. Some key ingredients that often contain a lot of sodium include: canned tomatoes (and other canned vegetables), canned beans, broths, stocks and soups, butter, bread and bread crumbs, stuffing, crackers, tortilla chips, cheese, salsa, sauces, gravies, even spices (e.g., look for chili powder that does not list sodium on the ingredient list).   

Tidbit: Frozen entrees and fast food are notoriously high in sodium – sometimes containing well over 1,000mg of sodium. With a goal of 2100-2300mg of sodium a day for most people, it is good to aim for less than 600mg per meal; this leaves 500mg for snacks and beverages. If you know you like salty snacks, or if you plan a meal with more than 600mg of sodium, keep other meals at 400-500mg. By looking at labels and checking the nutritional values of menu items, you can quickly assess how much sodium you will consume by eating that product and make an informed decision.

Treasure: By reducing sodium in our diets, we can reduce the risk of developing certain health complications, including stroke and heart disease. Consequently, we will save money as well as lives. A study published in the New England Journal of Medicine in January of this year stated that removing 1,200mg of sodium from the typical American diet could prevent 120,000 cases of heart disease and 92,000 deaths. This could save $24 billion and 392,000 years of life! (3)

For more information on sodium and ideas on how to reduce sodium consumption, see Chapter 4, as well as pages 5, 7, 49, 56, 70, 92, 119, 123, 137, 173, 221, 222 and 229 of Simple Choices for Healthier Eating.

For more information about current research and government action regarding sodium, look at the following websites:

Report on sodium from the Institute of Medicine:
http://www.iom.edu/Reports/2010/Strategies-to-Reduce-Sodium-Intake-in-the-United-States.aspx

Washington Post Article about potential government initiatives:
http://www.washingtonpost.com/wp-dyn/content/article/2010/04/19/AR2010041905049.html

Study reported in the Annals of Internal Medicine:
http://www.annals.org/content/early/2010/02/25/0003-4819-152-8-201004200-00212.full

Article from the Los Angeles Times summarizing recently published studies:
http://articles.latimes.com/2010/mar/23/health/la-he-0323-hosp-blood-pressure-20100323

Footnotes:
(1) http://www.iom.edu/Reports/2010/Strategies-to-Reduce-Sodium-Intake-in-the-United-States.aspx 
(2) http://www.washingtonpost.com/wp-dyn/content/article/2010/04/19/AR2010041905049.html 
(3) http://articles.latimes.com/2010/mar/23/health/la-he-0323-hosp-blood-pressure-20100323

May is National Celiac Awareness Month. Celiac disease is a condition in which the immune system responds negatively to the presence of gluten (a protein found in many grains), causing damage to the intestinal wall. Though often undiagnosed and unrecognized, it is thought to affect 1 in every 133 people. Some people do not have celiac disease, but simply feel better when they avoid or limit gluten. These include people with gluten allergies and sensitivities. (For more information on gluten and celiac disease, see Chapter 10.)

Many people who need to limit or avoid gluten find quinoa to be a wonderful, gluten-free grain. The gem is that it is a complete protein, a fantastic source of many nutrients and a great addition to any diet. (For more information on quinoa, see pages 178-9.)

This recipe for Tangy Quinoa Vegetable Salad (and the accompanying variation for a Quinoa Apple Salad) is delightfully light and refreshing. Served as a side, it is a great accompaniment to grilled chicken or fish. Also, it makes a nutritional 100-calorie snack. Served as an entrée, it is an excellent option for that quick meal we so often need to grab from the fridge in the busy days of spring. It also makes a great travel meal – to school, work, or the park. We hope you enjoy it!

Tangy Quinoa Vegetable Salad
½ cup dry quinoa grain (red or white quinoa)
Slightly more than 1 cup water
1 teaspoon sweetener — honey, agave nectar, or sugar
1/8 teaspoon salt
¼ cup pecans, broken (or other nuts, such as slivered almonds)
1 large colored pepper, chopped (~1¼ cups) (Use contrasting pepper color with quinoa color, such as use yellow/orange with red quinoa or use red pepper with white quinoa)
¼ cup minced red onion or shallots
½ bunch green onions, thinly sliced

Dressing Ingredients:

½ teaspoon Dijon mustard
2 tablespoons apple cider vinegar
Juice of half a lemon (~2 tablespoons)

1. Simmer quinoa, water, sweetener, and salt in covered saucepan for approximately 20 minutes, or until done. As the quinoa cooks, the germ (outside of the grain) unfolds, disclosing a glistening translucent partial spiral. Remove from heat and allow to set, covered, for 5 minutes; then chill.
2. Add pecans, peppers, and onions. Toss.
3. In small bowl, whisk together mustard, vinegar, and lemon juice. Pour evenly over quinoa mixture. Toss to combine. Chill.

Keeps well for several days.
Yield: 6 (side or snack) servings ~4 cups

Ntritional Analysis per serving:
100 calories (36 calories from fat); 4 grams fat; 00 milligrams cholesterol
54 milligrams sodium; 15 grams carbohydrates (2.6 grams fiber; 6 grams sugar); 2.8 grams protein

Variations:
1. Replace lemon juice with lime or orange juice
2. Stir in a handful of cilantro (especially good paired with lime juice)
3. Replace Dijon mustard with 1/8 teaspoon dry mustard
4. Double the amount of mustard

Quinoa Apple Salad
This salad is refreshing with a sweet-tart taste. Use above Tangy Quinoa Vegetable Salad with the following changes:

• Omit onions and pepper
• Use 1 large apple (~1¾ cups chopped) and 2 stalks celery (~2/3 cup chopped)
• Add a sprinkle of dried fruit, such as cranberries or raisins 
• If you prefer a sweeter salad, add a bit of sweetener to the dressing, or omit some of the vinegar or lemon juice.

Tidbit: Fiber is a substance found in plants that is amazingly important to the human body that is known to fight cancer. There are several possible reasons for this, including that:

• Fiber helps to eliminate waste more quickly from the body (thus eliminating carcinogens collected in that waste)
• Fiber binds with hormones, such as estrogen, helping to remove excess from the body
• Fiber plays a critical role in managing body weight
• Fiber is typically found in foods that are lower in fat and rich in antioxidants

For more information on fiber, see Chapter 5 (pp. 14-15), Fiber Guide (p. 229) and pages 161, 196 and 219.

Tip: Keeping oils healthy – When oils start to smoke, they have reached their smoke point and may produce free radicals. Free radicals can increase the risk of cancer. Choose oils that are appropriate for the level of heat you will be using. For more information, see p. 10.

Treasure: Fruits and vegetables are full of nutrients known to prevent many different types of cancer. For example, one study found that of 1,200 men, those who ate four or more servings of vegetables a day had reduced their risk of prostate cancer by 35%.* For descriptions of some of the specific nutrients found in individual vegetables, see Chapter 14: Vegetables in Simple Choices for Healthier Eating.  Additional pieces of information can be found on pages 150 and 218.

Even more tidbits about ways to prevent cancer can be found on pages 7, 12, and 228.

*Fred Hutchinson Cancer Research Center, “Veggies Help Reduce Prostate-Cancer Risk,” Center New Weekly, July 30, 2007.

In fact, eating well is so important that scientists believe “as many as one-third of all cancer deaths in the United States could be prevented” if we eat “a healthy balanced diet that [emphasizes] plant foods and [helps to] maintain a healthy weight.”*

By choosing a variety of healthy foods, rich in nutrients and high in fiber, we make a strong first step. By preparing those foods in healthy ways, and eating those foods in appropriate portion sizes, we further ensure that they are able to serve our bodies well.

Some things to consider:*

• Studies show that diets high in fruits and vegetables directly impact the prevention of lung, oral esophageal, stomach, and colon cancers. It is believed that other cancers may be prevented this way as well.
• Maintaining a healthy body weight has direct impact on at least 6 different cancers and probably 14. More links may be discovered in the near future.
• Plant foods such as whole grains, beans, fruits and vegetables are critical parts of a healthy diet and can aid cancer prevention.
• Beverage choice can have a major impact on diet and health, as many beverages contain high amounts of sugar. Not only do added sugars lead to increased body weight – a risk factor for cancer – but they have been directly related to other illnesses as well.

For more specifics on ways to choose and prepare healthy foods as a preventative measure, see our Tidbits, Tips and Treasures this month and Simple Choices for Healthier Eating.

*Quotes and statistics were taken from the American Cancer Society: http://www.cancer.org/downloads/PRO/nutrition.pdf

When these cookies come out of the oven, they look like little gold nuggets. They earned the name “Pot of Gold Cookies” when Dorie’s son was looking for a snack to take to Kindergarten on St. Patrick’s Day. They are surprisingly low in sugar and fairly rich in nutrients. 

Pot of Gold Cookies (Carrot Treasures)

Flour (your choice of one)

• 1½ cups “white” whole-wheat flour
• 1¾ cups whole spelt flour
• 1¾ cups Gluten-Free (GF) Flour Mix (see p. 27 of Simple Choices for Healthier Eating)

2 teaspoons baking powder
⅛ teaspoon salt
½ teaspoon baking soda
½ teaspoon ground cinnamon
1 cup diced carrots
¼ cup oil for medium heat
(for more info see page 10 of Simple Choices for Healthier Eating)
⅓ cup pure maple syrup
1 teaspoon vanilla
¾ cup applesauce 

Preheat oven—350º.  Lightly spray oil on baking sheets.

1. In bowl, whisk together flour, baking powder, salt and baking soda. Set aside.
2. In blender (or small food processor), finely chop carrots. Add oil, syrup, and vanilla; blend as smooth as possible. Add applesauce and blend to combine.
3. Add carrot mixture to dry ingredients. Stir to moisten dry ingredients. (Do not over-stir.)
4. Drop by small dipper (#60/2 teaspoon) or rounded teaspoon onto baking sheets.
5. Bake 14 minutes. Remove immediately to cooling rack.

Extras may be frozen for a couple of weeks.

Yield: 4 dozen

Nutritional Analysis per Cookie (using white whole wheat flour):
34 calories (11 calories from fat); 1.2 grams fat (0.08 grams saturated fat);
0 milligrams cholesterol; 40 milligrams sodium;
5.2 grams carbohydrates (0.7 grams fiber; 1.9 grams sugar); 0.5 gram protein  

Perhaps one of the most intimidating times to make healthier choices comes when we are supplying treats to celebrate special occasions. It’s hard enough to find something that appears “special” and fancy without spending lots of money. But then we have to worry if people (especially kids) will like it if it’s not loaded with sugar. Snacks do not need to be fancy, expensive, or lacking in nutrition for them to be special and fun. And, of course, remember to enjoy in moderation.

Our March Feature of the Month is a simple, healthier cookie recipe for St. Patrick’s Day. Here are some thoughts for enjoying healthier treats:

Tip: Carrots make a tasty and nutritious sweetener that is appealing to both kids and adults. For those who don’t like the texture or appearance of carrots, pureeing them with liquid in a blender hides them beautifully – the taste can be enjoyed while the identity is kept under wraps! (See the March Feature of the Month for a recipe using pureed carrots. For another recipe see page 200 of Simple Choices for Healthier Eating.)

Tidbit: After you bake cookies, count out an appropriate amount to leave on the counter for your family to enjoy. Wrap the rest up, away from temptation, to enjoy another day.

Treasure: Taking the time to make a simple treat in the kitchen with your kids goes beyond supplying them with a nutritious snack … it provides you with time together, a memory that cannot be purchased at the store!

See Simple Choices for Healthier Eating for more ideas for healthier snacks.