Cantaloupe Breakfast Bowl

If you are a fruit lover, this simple breakfast bowl is This easy breakfast bowl is picture-perfect when you’re craving a cold and refreshing treat.

INGREDIENTS

  • 1 cantaloupe, halved
  • 1 1/2 c. almond milk
  • 1 c. frozen raspberries, plus fresh raspberries, for garnish
  • 1 banana, sliced into coins, divided
  • 1/2 c. frozen pineapple or mango
  • 1/2 c. Greek yogurt
  • 1 tsp. pure vanilla extract
  • 1/2 c. granola

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DIRECTIONS

  1. Using a spoon, remove and discard seeds from cantaloupe. Use a spoon to widen hole in the center, leaving a 1″ border at the edges. Reserve removed fruit to add to smoothie.
  2. Combine almond milk, raspberries, half the banana, pineapple, Greek yogurt, vanilla, and extra cantaloupe. Blend until smooth.
  3. Pour smoothie into cantaloupe “bowls” and garnish with raspberries, granola, and remaining banana slices. Serve.

For more breakfast bowl recipe ideas visit, https://www.delish.com/cooking/menus/g27664093/smoothie-bowl-recipes/?slide=2

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Classic Holiday Flatbread

Even though this year has brought many changes, it wouldn’t feel like the holidays without making my classic Holiday Flatbread.  This roasted cranberry and goat cheese flat bread is not difficult to make, yet adds sophistication to your menu.  It looks festive and is delicious.  I hope you enjoy it as much as my family and I do!  Happy Holidays!

Ingredients:

  • 1 ½ cup of fresh cranberries
  • 3 tablespoon light sugar maple syrup
  • 1 tablespoon finely chopped shallot
  • ½ teaspoon chopped dry thyme
  • 2 flatbreads (14.1 oz package)
  • 14 oz package fresh goat cheese crumbled

Instructions:

  • Preheat oven to 375 degrees F

Mix cranberries, maple syrup, shallot, and thyme in an 8 by 8-inch baking dish. Roast, stirring once or twice, until the cranberries burst and the mixture is bubbling and caramelizing along the edge, about 15 minutes. Remove from oven and stir until the cranberries are broken down and the mixture is thick. Set aside.

  • Lay flatbreads out on work surface. Spread the hot cranberry mixture over the flatbreads, dividing evenly. Top with the goat cheese. Bake directly on the oven rack until the cheese is softened and flatbread is crispy, 8 to 10 minutes. Cut into 8 small wedges or strips each.

Jessica Hyman -Clinical Nutrition Manager Food and Nutrition at Flushing Hospital Medical Center

Nutrition:  Service Size– 2 slices  Calories: 93

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

It’s National Lasagna Month

If you love lasagna, but are trying to eat healthy, you may want to try the recipe below.  It promises to be the cheesiest, gooiest, creamiest, BEST Easy Healthy Lasagna Recipe having all of the goodness of classic lasagna, but lightened up and loaded with healthy ingredients for a skinny version of the original recipe!

COOK TIME:1 hour 15 minutes

SERVINGS:6

Ingredients

  • 1/2 lb ground beef
  • 1/4 onion (chopped)
  • 2 zucchini (medium)
  • 1 summer squash (medium)
  • 15 oz. whole tomatoes (canned)
  • 10 oz. tomato sauce
  • 1/2 tsp garlic powder
  • 1/2 tsp dried parsley
  • 1 tsp dried basil
  • 6 uncooked lasagna noodles
  • 10 oz. cottage cheese (small curd)
  • 1/2 cup parmesan (grated)
  • 1 cup mozzarella (shredded)
  • salt/pepper

Instructions

  1. Preheat oven to 375 degrees.
  1. Cook the chopped onion and ground beef until the beef is fully cooked.
  2. While the beef is cooking, cut the zucchini and summer squash into small, 1/4″ – 1/2″ cubes.
  3. Once the beef is done cooking, set aside and drain.
  4. Cook the zucchini and summer squash for about 10 minutes.
  5. Add in the tomatoes, tomato sauce, and spices.
  6. Continue cooking over medium heat for another 15 minutes, stirring often.
  7. Add the cooked beef and onions back into the tomato sauce mixture and stir.
  8. Pour about 1/2 of the tomato sauce mixture into a 8″ x 10″ casserole dish.
  9. Place 3 of the lasagna noodles on top of the mixture (breaking each one in half if necessary), pressing each one down so that it’s covered with about 1/4″ of the tomato mixture on top.
  10. Add 1/2 of the cottage cheese to the casserole dish.
  11. Top with 1/2 of the parmesan and 1/2 of the mozzarella.
  12. Repeat steps 9-12 with the remaining ingredients.
  13. Cover the casserole dish with foil and bake for 30 minutes.
  14. Uncover and bake for another 15 minutes.
  15. Serve warm and enjoy!

If you want to know more about the nutritional values of this recipe and so many more healthy recipe’s visit :

https://www.jaroflemons.com/the-best-easy-healthy-lasagna-recipe/

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Healthy Guacamole Recipe

Flushing Hospital Medical Center’s  Clinical Nutritional Manager, Jessica Hyman RD, CDN- is sharing one of her favorite, healthy Guacamole Recipes:

Healthy Guacamole recipeINGREDIENTS: Serves 8
4 Ripe avocados
1 Lime, juiced
3 Tbsp. Onion, finely minced
1 Serrano chili, thinly sliced (or seeded and diced to lessen the heat)
1 Clove garlic, finely minced
2 Tbsp. Cilantro, finely chopped (optional)
1 Tomato, medium 1/4 inch dice

INSTRUCTIONS:
1. In a medium bowl, mash avocado with lime, onion, chile, garlic, and cilantro (optional) until the guacamole is mostly smooth only small chunks of avocado remain.
2. Stir in tomatoes, gently (so they don’t get smooshed!)

Serve with warm corn tortillas instead of chips!

NUTRITION INFORMATION PER SERVING:
Calories 120
Total Fat 11 g
Chol 0 mg
Potassium 397 mg
Total Carbohydrates 7 g
Dietary Fiber 5 g

Includes Vitamin A, Vitamin C, and Calcium
Why this recipe is so great: Most of the fats from avocado are monounsaturated fats, which are the fats that are known as “Healthy Fats.” These can help lower “Bad Cholesterol” levels, helping to reduce incidence of heart disease and stroke.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

When Eating Healthy, This Desert Takes the Cake!

Rich Chocolate Pudding Pie

Ingredients

CRUST:

  • 30 chocolate wafers (such as Nabisco’s Famous Chocolate Wafers)
  • 3 ounces bittersweet chocolate, melted
  • 1 tablespoon canola oil

FILLING:

  • 3/4 cup sugar
  • 1/4 cup cornstarch
  • 1/4 cup unsweetened cocoa
  • 1/4 teaspoon salt
  • 1 3/4 cups 1% low-fat milk, divided
  • 2 large egg yolks
  • 4 ounces bittersweet chocolate, finely chopped
  • 1 tablespoon white rum
  • 1/2 cup fresh raspberries
  • 10 tablespoon fat-free frozen whipped topping, thawed

PREPARATION

  1. To prepare crust, place wafers in a food processor; process until finely ground. Add 3 ounces melted chocolate and oil; process until blended. Press into bottom and up sides of a 9-inch pie plate. Freeze 15 minutes or until set.
  2. To prepare the filling, combine sugar, cornstarch, cocoa, and salt in a large saucepan; stir with a whisk. Add half of milk and 2 yolks; stir with a whisk until smooth. Stir in the remaining milk. Cook over medium heat for 5 minutes or until thick and bubbly, stirring constantly. Remove from heat. Add 4 ounces chocolate, and stir until smooth. Stir in rum. Pour filling into prepared crust. Cover with plastic wrap; chill 4 hours or until set. Serve with raspberries and whipped topping.

For this and more healthy deserts, check out – MyRecipes.com

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Pumpkin Spice Smoothie

Skip the pricey lattes and try this lower calorie, heart healthy Pumpkin Spice Smoothie recipe courtesy of the American Heart Association.

Ingredients

Directions

  1. Into a blender, add pumpkin, yogurt, milk, oats, honey, pumpkin pie spice, and ice cubes.
  2. Blend until smooth and frothy, about 1 minute. Pour into a glass and serve.

Additional Tips

Cooking Tip: Keeping the can of pumpkin in the fridge before using isn’t necessary, but helps make a colder smoothie.

Keep it Healthy: Make sure to buy 100% pure pumpkin and not pumpkin pie filling or mix, which looks similar but can have added sugar.

Tip: Plain nonfat Greek yogurt, which has more of a tangy taste as well as more protein, can be substituted for the light plain yogurt.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Easy and Delicious Frittata Receipe!

Tired of the same meals night after night?  Try this easy and delicious Frittata receipe.  We bet most of the ingredients are already in your fridge!

Ingredients:

  • Olive oil for drizzling
  • 8 mushrooms, quartered
  • 6 asparagus spears, chopped
  • Salt and ground pepper to taste
  • 12 large eggs
  • ½ cup grated Monterey Jack
  • ¼ cup grated Parmesan
  • 2 dashes of hot sauce
  • 2 tablespoons butter
  • 1 medium onion, halved and sliced thin
  • 1 cold baked potato, diced
  • ¼ cup chopped green olives with pimentos
  • 2 jarred roasted peppers, sliced thin
  • 8 fresh basil leaves, chopped

Directions:

Preheat the oven to 450 degrees F.

Drizzle olive oil over the mushrooms and asparagus on a baking sheet, sprinkle with salt and pepper and roast until a nice color is achieved, about 12 minutes. Set aside.

Beat together the eggs with some salt and pepper in a bowl. (Do not over-beat; just mix until the eggs mostly come together.) Stir in the Monterey Jack, Parmesan and hot sauce and set aside.

In a large ovenproof nonstick skillet, melt the butter over medium-high heat. Add the onions and cook, stirring frequently, until soft and golden brown, several minutes. Add the diced potatoes, sprinkle with salt and pepper and stir to cook for a couple of minutes. Finally, add the asparagus, mushrooms, olives and roasted red peppers and cook, stirring, until everything is hot.

Make sure all the ingredients are evenly distributed across the bottom of the skillet, then pour in the egg mixture so that it evenly coats everything. Let it sit on the burner for 30 to 45 seconds to set the edges, then put the skillet in the oven. Cook, watching it carefully, until the eggs are set but not very brown on top, 10 to 12 minutes.

Slide the frittata out of the skillet and onto a cutting board. Sprinkle on the basil and slice into wedges with a long serrated knife.

For this and more delicious recipes visit – https://www.foodnetwork.com/recipes/ree-drummond/frittata-2593843

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Low-Sodium Baked Salmon Recipe

A low-sodium diet can reduce the risks of hypertension, cardiovascular disease and kidney damage.

The American Heart Association recommends no more than 1,500 milligrams of sodium should be consumed per day

Here are the approximate amounts of sodium in a given amount of table salt:

  • 1/4 teaspoon salt = 575 mg sodium
  • 1/2 teaspoon salt = 1,150 mg sodium
  • 3/4 teaspoon salt = 1,725 mg sodium
  • 1 teaspoon salt = 2,300 mg sodium

If you are interested in lowering your sodium, this recipe for baked salmon is a good place to start.  For this and other low sodium recipes you can go to –

http://www.foodnetwork.com/recipes/giada-de-laurentiis/salmon-baked-in-foil-recipe.html#lightbox-recipe-video

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

I’LL BRING THE DESERT

The holiday season brings so many invitations to celebrate with family and friends.  Next time you are invited to a party, tell your host that you will BRING THE DESERT!

Rich Chocolate Pudding Pie

Ingredients

CRUST:

  • 30 chocolate wafers (such as Nabisco’s Famous Chocolate Wafers)
  • 3 ounces bittersweet chocolate, melted
  • 1 tablespoon canola oil

FILLING:

  • 3/4 cup sugar
  • 1/4 cup cornstarch
  • 1/4 cup unsweetened cocoa
  • 1/4 teaspoon salt
  • 1 3/4 cups 1% low-fat milk, divided
  • 2 large egg yolks
  • 4 ounces bittersweet chocolate, finely chopped
  • 1 tablespoon white rum
  • 1/2 cup fresh raspberries
  • 10 tablespoon fat-free frozen whipped topping, thawed

PREPARATION

  1. To prepare crust, place wafers in a food processor; process until finely ground. Add 3 ounces melted chocolate and oil; process until blended. Press into bottom and up sides of a 9-inch pie plate. Freeze 15 minutes or until set.
  2. To prepare the filling, combine sugar, cornstarch, cocoa, and salt in a large saucepan; stir with a whisk. Add half of milk and 2 yolks; stir with a whisk until smooth. Stir in the remaining milk. Cook over medium heat for 5 minutes or until thick and bubbly, stirring constantly. Remove from heat. Add 4 ounces chocolate, and stir until smooth. Stir in rum. Pour filling into prepared crust. Cover with plastic wrap; chill 4 hours or until set. Serve with raspberries and whipped topping.

For this and more healthy deserts, check out – MyRecipes.com

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Healthy Pumpkin Spice Smoothie

Directions

  1. Into a blender, add pumpkin, yogurt, milk, oats, honey, pumpkin pie spice, and ice cubes.
  2. Blend until smooth and frothy, about 1 minute. Pour into a glass and serve.

Additional Tips

Cooking Tip: Keeping the can of pumpkin in the fridge before using isn’t necessary, but helps make a colder smoothie.

Keep it Healthy: Make sure to buy 100% pure pumpkin and not pumpkin pie filling or mix, which looks similar but can have added sugar.

Tip: Plain nonfat Greek yogurt, which has more of a tangy taste as well as more protein, can be substituted for the light plain yogurt.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.