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Nine

u r e

ING

RICKS

EATING

t

e

e

n

R

uld add years to your life and your

ing—and actually acting on it—are

o before you put your next meal on

k out the cooking tips on these two

y to help you and your family eat

. And together, they can help protect

roblems, from heart disease to can-

recipe for better health.

FOOL YOUR EYES.

Puree cooked orange

veggies, such as carrots,

sweet potatoes and but-

ternut squash. Then add

them to cheesy dishes,

such as mac and cheese,

lasagna, and baked enchi-

ladas. Since cheeses and

the pureed veggies blend

well, you can use less

cheese, which tends to be

high in saturated fat and

sodium.

TRY SOME-

THING GRATE.

Sneak more pro-

duce into your fam-

ily’s diet by adding

grated or chopped

fruits or veggies to

your favorite foods.

A few ideas: Try

shredded carrots

in muffins or meat-

loaf, grated apples

in pancakes, or

grated or chopped

zucchini or spin-

ach in lasagna

and other pasta

dishes.

SAVE GOOD-FOR-YOU

NUTRIENTS.

Some minerals and vita-

mins dissolve in cooking

water. So steam veg-

etables in a microwave or

vegetable steamer. That

way, veggies and cook-

ing liquids usually stay

separate. And resist the

urge to rinse rice before

cooking—that can wash

nutrients straight down

the drain.

CREATE A RAINBOW.

Choose produce of different hues to increase the variety of nutrients, minerals and

phytochemicals—disease-fighting plant chemicals—in your diet. Tuck spinach leaves

and sliced red pepper and avocado into sandwiches. Add sliced beets, dried cranber-

ries, orange segments or sweet peas to salads. And top pizzas with colorful veggies.

PLAN A POTATO BAR.

Turn kids into veggie fans with a serve-yourself

spread of baked potatoes and toppings. Among

the options: chives, scallions, steamed broccoli,

chopped tomato, salsa, diced avocado, low-fat

shredded cheese and low-fat Greek yogurt.

DON’T THROW AWAY A GOOD THING.

Scrub—rather than peel—edible skin on pro-

duce such as carrots, potatoes and pears. It’s

a rich source of vitamins, minerals and fiber.

Consider: A medium baked potato with the skin

on has twice the fiber of one without it—about

5 grams compared to 2.5.

y of nutritious and tasty

.shannonhealth.com/

yrecipes.

Ten

El ven

Thirteen

Fourteen

Fifteen

Twelve

KEEP FISH HEART-HEALTHY.

Fish such as salmon, albacore tuna and lake trout are rich in omega-3 fatty acids,

which help reduce heart disease risk. But rather than smother fish in a creamy sauce,

bake it with a splash of reduced-fat salad dressing, tomatoes and fresh herbs. Like-

wise, instead of deep-frying fish, oven-fry it. Dip it first in egg whites, then coat it in

breadcrumbs and bake.

Sources: Academy of Nutrition and Dietetics; American Heart Association; Fruits & Veggies—More Matters; U.S. Department

of Agriculture

W I N T E R 2 0 1 7

5

H E A L T H

B E A T