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December 20th, 2010 - Staff

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With access to the leading health experts right here in the region, Get Healthy offers readers a local perspective on what’s best for your health, including nutrition, fitness, mental health and environmental health. Along with the magazine, email newsletter and Facebook page, Get Healthy offers an array of valuable content that is both relevant and proactive.

The easy-to-navigate Get Healthy site will have even more beneficial content in the near future—including blogs and expert columns—so stay tuned. We’re here for you 24/7, so check it out, and let us hear from you!

Tips to healthy up your holiday cookies

December 12th, 2010 - By Jim Romanoff for The Associated Press

These classic, crispy Pecan-Cinnamon Wafers are made with 100 percent whole-wheat pastry flour and are laced with healthy, monounsaturated fat-rich pecans. (AP Photo/Larry Crowe)

These classic, crispy Pecan-Cinnamon Wafers are made with 100 percent whole-wheat pastry flour and are laced with healthy, monounsaturated fat-rich pecans. (AP Photo/Larry Crowe)

More so than most holiday desserts, cookies are the perfect portion controlled treat that—when enjoyed in moderation—can be a better option than a big wedge of pie or cake. But in case you plan on eating more than one, there are some strategies for baking a healthier holiday cookie.

For starters, you can add fiber and nutrients by replacing some or all of the white flour with whole wheat. In most cases, up to half of the all-purpose flour can be replaced with whole wheat without significant changes to flavor and texture.

Filed under: Nutrition. Tags: , , .

Lowfat—Parmesan Chicken and Rice

November 30th, 2010 - By Marge Kullerstrand

parmchicken

Rice and broth are added to sauteed chicken, onion, garlic, and mushrooms for a simple entree that requires only one pan.

Ingredients

1 tablespoon olive oil
1/2 cup chopped onion
1 teaspoon bottled minced garlic
1/2 teaspoon dried thyme
1 (8-ounce) package presliced mushrooms
3/4 pound skinless, boneless chicken breast, cut into bite-sized pieces
1/2 cup dry white wine
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 cup uncooked instant rice
1 cup fat-free, less-sodium chicken broth
1/2 cup (2 ounces) grated fresh Parmesan cheese
1/4 cup chopped fresh parsley

Filed under: Nutrition. Tags: , , .

Lowfat—Pork Tenderloin with Mustard Sauce

November 23rd, 2010 - By Marge Kullerstrand

porktenderloin

Ingredients

2 cups uncooked medium egg noodles
1 tablespoon olive oil
1 (1-pound) pork tenderloin, trimmed and cut crosswise into 12 (1-inch-thick) slices
1/2 teaspoon black pepper
1/4 teaspoon salt
1 cup dry white wine
3 tablespoons whole-grain Dijon mustard
2 tablespoons water
2 teaspoons cornstarch

Filed under: Nutrition. Tags: , , .

How to thicken the gravy, but lose the fat

November 18th, 2010 - By Jim Romanoff for The Associated Press
This Citrus-Miso Gravy makes use of a few good ideas to keep a relatively healthy gravy thick and lower in fat. (AP Photo/Larry Crowe)

This Citrus-Miso Gravy makes use of a few good ideas to keep a relatively healthy gravy thick and lower in fat. (AP Photo/Larry Crowe)

Thanksgiving dinner typically isn’t a particularly virtuous meal, but there are simple ways to lighten the load.

Gravy is a good place to start. Traditionally, gravy is made by browning flour in the fatty drippings left in the pan from the roasted turkey. Clearly not a low-fat technique. Fortunately there are other ways to thicken gravy that don’t require all the fat.

Cornstarch can be used to produce a gravy that is thick and glossy and reheats well. It’s just a matter of using the cornstarch to thicken hot broth or stock (most packaged varieties contain almost no fat), which can be seasoned however you like.

To make a cornstarch gravy, start by making a slurry (blend) of cornstarch and a small amount of cold liquid (generally water or broth). You will need about 1 tablespoon of cornstarch to thicken about 1 1/2 to 2 cups of gravy. Don’t add powdered cornstarch directly to a hot liquid; it will clump. The gravy also needs to be whisked briskly to ensure a smooth texture, and must be heated long enough to cook off its starchy flavor.

Filed under: Nutrition. Tags: , , .

Lowfat—Spiced Pork Tenderloin with Sauteed Apples

November 16th, 2010 - By Marge Kullerstrand

braisedlamb

Ingredients

1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/2 teaspoon black pepper
1 pound lamb roast trimmed and cubed
1 tablespoon olive oil
2 cups frozen pearl onions, thawed
2 cups baby carrots
1-1/3 cups less-sodium beef broth
2/3 cup white wine
2 tablespoons Dijon mustard
1 tablespoon minced fresh tarragon

Filed under: Nutrition. Tags: , , .

Lowfat—Spiced Pork Tenderloin with Sauteed Apples

November 9th, 2010 - By Marge Kullerstrand

spicedporktenderloin

Ingredients

1/2 teaspoon salt
1/4 teaspoon ground coriander
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1 pound pork tenderloin, trimmed and cut crosswise into 12 pieces
Cooking spray
2 tablespoons butter
2 cups thinly sliced unpeeled Michigan Red or Gold apples
1/3 cup thinly sliced shallots
1/8 teaspoon salt
1/4 cup apple cider
1 teaspoon fresh thyme leaves

Lowfat—Salmon Sate with Dill Mustard Glaze

November 2nd, 2010 - By Marge Kullerstrand

salmon

Ingredients

2 tablespoons chopped fresh dill
2 tablespoons whole-grain Dijon mustard
1 teaspoon grated lemon rind
2 tablespoons fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon ground red pepper
2 garlic cloves, minced
1 (1-pound) salmon fillet, skinned and cut crosswise into 16 pieces
Cooking spray
Dill sprigs (optional)

Filed under: Nutrition. Tags: , , .

Lowfat—Skillet Chicken Souvlaki

October 26th, 2010 - By Marge Kullerstrand

skilletchicken

Ingredients

1 tablespoon olive oil, divided
1 pound skinless, boneless chicken breast, thinly sliced
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1-1/2 cups sliced onion
1 cup sliced green bell pepper
2 teaspoons bottled minced garlic
1/2 teaspoon dried oregano
1/2 cup grated English cucumber
1/4 cup 2 percent Greek-style yogurt
1/4 cup reduced-fat sour cream
1 tablespoon chopped fresh flat-leaf parsley
1/2 teaspoon grated lemon rind
1 teaspoon fresh lemon juice
1/8 teaspoon salt
4 (6-inch) whole-wheat soft pitas, cut in half
2 tomatoes, thinly sliced

Filed under: Nutrition. Tags: , , .

Halloween treats that aren’t a nutritional horror

October 25th, 2010 - By Jim Romanoff for The Associated Press

With a few not so scary ingredients these Pumpkin Double-Ginger Cookies are supernaturally tasty without being frighteningly unhealthy. (AP Photo/Larry Crowe)

With a few not so scary ingredients these Pumpkin Double-Ginger Cookies are supernaturally tasty without being frighteningly unhealthy. (AP Photo/Larry Crowe)

A good scare on Halloween is fine, unless it’s from reading the nutrition label on one of your kid’s treats (or one of your own, for that matter).

But there are plenty of culinary tricks when it comes to making your own healthful Halloween treats, especially when it comes to cookies.

Start by replacing up to half of the butter, margarine or shortening with heart-healthy oils, such as canola or olive oil.

Filed under: Nutrition. Tags: , , .

Lowfat—Beef and Beer Chili

October 19th, 2010 - By Marge Kullerstrand

Ingredients

1-1/2 cups chopped red onion (about 1 medium)
1 cup chopped red bell pepper (about 1 small)
8 ounces extra lean ground beef
2 garlic cloves, minced
1-1/2 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon sugar
1/2 teaspoon salt
1/2 teaspoon dried oregano
1 (19-ounce) can red kidney beans, drained
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1 (14-ounce) can low-sodium beef broth
1 (12-ounce) bottle beer
1 tablespoon yellow cornmeal
1 tablespoon fresh lime juice

Filed under: Nutrition. Tags: , , .

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