All Star Foods for 2011

To get healthier this year forget the fad diets and turn up the vegetables in your meals and put some under-rated but all-star foods on your plate.

All Star - Beans (also known as legumes)
Beans are nutrition superstars rich in protein, fiber, complex carbs, iron, magnesium, potassium, and zinc. A diet rich in legumes can help to lower LDL [low-density "bad" cholesterol] and raise HDL [high-density "good" cholesterol].
Nibbles Tips:
These are foods that give you gas, especially if you are a new bean eater - so start off slowly with small amounts - some are gassier than others - so resist the urge to start off with veggies and hummus dip for a snack, followed by lentil soup with salad at lunch and then a more bean that meat chili for supper…you might regret it….
Lower the sodium in canned beans thoroughly rinse the beans in water.
Toss these nuggets into soups, stews, salads, grain medleys, or greens or create a veggie dip by pureeing beans and adding your favorite seasoning, like hummus made from chickpea

All Star - Sweet Potatoes and Butternut Squash
Sweet potatoes and butternut squash are nutritional all-stars and two of the best vegetables you can eat. Not only are they a great source of beta carotene, vitamin C, fiber, and potassium, but both of these are so versatile.
Nibbles Tips:
Slow-bake a sweet potato and top it with black beans and salsa. Other options: Mash it or slice into fries and oven bake until golden brown.
Slowly steam a butternut squash in a slow cooker. When its soft to the touch, cut it in half and scoop out the seeds. Mash the squash with a sprinkle of cinnamon, applesauce, and crushed pineapple…Yummmmmy :-)

All Star - Red Cabbage
This cruciferous vegetable is a great source of fiber, vitamins A, D, and K; folate; and lots of trace minerals and antioxidants. This veggie can boost cancer-fighting enzymes.
Nibbles Tips:
Eat it raw, cooked, sweet, savory, stand-alone in a dish like coleslaw, or add it to almost anything from soups, salads, casseroles. Make this braised cabbage side dish to compliment any meal:

Braised Purple Cabbage with Apples
Ingredients:
2 tbsp. butter
1 large red onion, sliced into thin crescents
2 tsp. brown sugar
1 tsp. caraway seeds
1 tsp. kosher salt
Freshly ground pepper
¾ cup water
3 tbsp. cider vinegar
1 head purple cabbage (about 2 pounds), sliced into ½-inch strips
1 large firm apple, peeled and sliced ¼-inch thick

Instructions
In a wide heavy sauté pan over medium heat, melt the butter. Add the onions, brown sugar, caraway seeds, and a few grinds of pepper. Sauté the mixture, stirring occasionally, for 5 to 7 minutes, until softened. Add the water, vinegar, cabbage, and apple. Raise the heat and bring to a boil. Cover, reduce the heat to low, and braise for 25 to 30 minutes. Uncover and cook over high heat for a few minutes until the juices have reduced. Season the dish to taste with salt and pepper.

All Star - Canned Tomatoes
Everyone thinks fresh is best but processing tomatoes helps release some of the disease-fighting lycopene so it is better absorbed. A study in the 2009 Journal of Clinical Oncology shows that a diet rich in tomatoes may help prevent prostate cancer and that lycopene, a strong antioxidant, may also help prevent other types of cancer. Of course, many other lifestyle and genetic factors also affect cancer risk.
Nibbles Tips:
Stock your pantry with canned tomatoes for pizza, spaghetti sauce, and home-made salsa or toss a can into soups, stews, casseroles, greens, or pasta dishes. Look for the low sodium and no added sodium versions.

Veggie Casserole
1 cup peeled butternut squash, cut into 1-inch pieces
1 medium sweet potato, cut into 1-inch pieces
1 medium green bell pepper, coarsely chopped
1 medium carrot, cut into 1/2-inch slices
1 medium zucchini, cut into 1/2-inch slices
1 cup fresh or frozen cut green beans
1 cup sliced fresh mushrooms 1-2 cloves garlic, peeled and left whole
2 Tbsp each chopped fresh oregano, fresh basil and fresh dill
1 (14 oz.) can no salt added diced tomatoes
1 1/2 tsp. olive oil
1/2 tsp each onion powder and garlic powder
Salt and freshly ground pepper to taste
canola oil cooking spray
3 Tbsp. Romano or Parmesan cheese

Directions
Preheat oven to 375 degrees.
Place all ingredients, except cheese, in large bowl and toss to combine. Transfer to sprayed 7 in. x 11 in. baking dish. Cover with foil and bake until veggies are just tender, about 60-75 minutes. (Remove foil cover for the last 30 minutes, if desired.) Remove from oven; turn broiler on high. Sprinkle with cheese. Broil until cheese is browned and bubbly.

All Star - Plain, Nonfat Greek Yogurt
This is my personal current favourite! Of all the many yogurts on the market, plain, nonfat Greek yogurt is a standout. All yogurts are excellent sources of calcium, potassium, protein, zinc, and vitamins B6 and B12. What distinguishes Greek yogurt is its thicker, creamier texture because the liquid whey is strained out. It also has twice the protein content of regular yogurts - which might help you feel full longer.
Nibbles Tips:
Mix this thick, tart tasting yogurt with the natural sweetness of fresh fruit or your favorite whole grain cereal. YUMMY!

Fall Nutrition means Winter Squash!

Winter squash such as butternut, acorn squash, and pumpkins are all in the same family. Winter squash has a tough rind, which allows for storage during the winter months. Storing and preparing squash prolongs the vegetable's quality, ensuring it tastes as sweet and buttery as when you bought it.  Squash contains many different nutrients, such as beta-carotene, vitamin C, potassium and fiber.

Health Benefits of Winter Squash

§       High in fiber, nutrient dense, the bright orange color of pumpkins, acorn squash, butternut squash, buttercup squash and all the many varieties of winter squash are a dead giveaway that they are loaded with an important antioxidant, beta-carotene. Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protect against heart disease. Beta-carotene offers protection against other diseases as well as some degenerative aspects of aging.

§       Squash is potassium rich. Potassium helps maintain healthy blood pressure and is an important electrolyte for both heart and muscle function.

§       Winter squash is an excellent source of vitamin C, which aids in wound healing and is important for gum health. Growth and repair of tissues depends on vitamin C. Cartilage, scar tissue, ligaments and blood vessels depend on vitamin C for development. Vitamin C rich foods also help your body to better absorb iron from foods.

Weight Management Benefits of Winter Squash

§       Low calorie, nutrient dense foods that are a source of carbohydrate for working muscles (we are talking vegetables here!) should make up most of your plate. This can help to satisfy your hunger without the higher calorie, starchy foods such as potatoes, rice, and pasta.

§       Roasted pumpkin seeds can help take the edge of your appetite while providing iron for endurance, zinc for immune function and a dose of healthy unsaturated fats for muscle energy!

Athletic Performance Benefits of Winter Squash
Carbohydrates and protein are important to working muscles, before, during and after training. Get ready for action with a pre-workout snack of pumpkin nut bars; refuel and rehydrate after training with acorn squash soup.

RECIPES
(for more recipes go to www.recipetips.com)

Roasted Pumpkin Seeds

Don't waste the seeds after making a jack-o-lantern for Halloween. Instead, roast and salt the seeds for a delicious and nutritious snack.

1. Preheat oven to 250°F.
2. Pick through seeds and remove any cut seeds. Remove as much of the stringy fibers as possible.
3. Bring the water and salt to a boil. Add the seeds and boil for 10 minutes. Drain, spread on kitchen towel or paper towel and pat dry.
4. Place the seeds in a bowl and toss with vegetable oil or melted butter.
5. Spread evenly on a large cookie sheet or roasting pan.
6. Place pan in a preheated oven and roast the seeds for 30 to 40 minutes. Stir about every 10 minutes, until crisp and golden brown.
7. Cool the seeds, then shell and eat or pack in air-tight containers or zip closure bags and refrigerate until ready to eat.

Yield 2 cups

Pumpkin Nut Bars

• 1 cup cooked pumpkin puree, fresh or canned
• 1/2 cup butter or margarine (melted)
• 2 egg whites, slightly beaten
• 2 cups oats
• 1 cup brown sugar, packed
• 1/2 cup shredded coconut, toasted
• 1/2 cup wheat germ
• 1 cup chopped salted peanuts, pecans, or almonds

1. Preheat oven to 350°F. In a large bowl, beat egg whites slightly; add pumpkin and melted butter or margarine beat until smooth.
2. In another bowl combine oats, brown sugar, coconut, wheat germ, and nuts.
3. Fold oat mixture into pumpkin mixture to form stiff dough.
4. Press dough into a lightly greased 15 1/2 x 10 1/2 inch jelly roll pan.
5. Bake 40 to 45 minutes or until golden brown. While still warm, cut into 2x3 inch bars. Yield about 30 bars. Serve warm or cool completey.

Acorn Squash and Apple Soup

1 medium acorn squash

1 Tbsp. canola oil

1 medium onion, chopped

1 leek (white part only) rinsed well and chopped

1 tart apple (such as Granny Smith), peeled, cored and chopped

3 cups fat-free, reduced sodium chicken broth

Salt and freshly ground black pepper, to taste

3 Tbsp. minced fresh mint leaves, as garnish

Milk or additional broth to thin soup (optional)

Preheat oven to 375 degrees. Cut acorn squash in half length-wise, remove seeds and pulp. Set on a rimmed baking sheet. Bake until the flesh is tender when pierced, roughly 45 to 90 minutes (depending on size). Remove squash from oven and allow to cool.

While the squash is cooling, in a large, heavy pan heat the canola oil over medium-high heat. Add the onion and leek and sauté for about 4 minutes, until the onion is translucent. Add the apple and cook over medium heat for 1 minute.

Scrape out the squash pulp and combine with the apple mixture. Reduce heat to medium-low, cover and cook for 5 minutes, stirring often. Add the broth to the pan, cover and bring to a boil over high heat. Reduce the heat to low and simmer for about 30 minutes. Remove the pan from heat and set the soup aside to cool slightly.

In a blender or food processor, puree the soup in batches until smooth. Return soup to pan and heat just before serving. Add milk or additional broth to thin soup, as desired. Season to taste with salt and pepper. Garnish each serving with mint and serve.

Makes 5 servings.

Per serving: 103 calories, 3 g total fat (<1 g saturated fat), 18 g carbohydrate, 3 g protein, 3 g dietary fiber, 330 mg sodium.